Category: Wellness

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365 Coaching Tips: 82nd, 83rd and 84th

March 23rd Coaching Tip: Friends First.

As I watched my IU Hoosier women’s basketball team wrap up their loss to South Carolina, I noticed that one of our IU players stopped and truly hugged one of the SC players. And then, after all the players shook hands, the SC player came back thru the line and hugged, then quickly gave a sweet cheek-kiss to the IU player. Why would they do that, aren’t they competitors? Yes, of course they are competitors. But they are friends first and have been friends for years. It was a pleasant site to witness, and the TV cameras even showed the parents of both of these players hugging each other. As you compete, remember to remain friends with those who really are friends. I’ve learned that I now have friends that I competed against or with daily in practice, and I’m so glad that many are still my friends. Friends first!

March 24th Coaching Tip: Evolve.

My word for the year is Reduce. One of my colleague’s word is Evolve. I like it, because she is our senior coach, with incredible experience, and more senior than me and our manager. She wants to continue to evolve by embracing new ways of doing business, learning from others, and working a bit differently. If you were in the last few years or months of your career, how willing would you be willing to evolve?

Many of my elders have shared with me that when you stop learning and growing, you start slipping and dying. Now that I have more grey hairs, I truly support this thinking. Tonight, we watched “The Americas” series on Peacock, narrated by Tom Hanks. We kept watching episode after episode, consuming all of the incredible cinematography as well as the education on all of these animals, insects, and species. Keep evolving.

March 25th Coaching Tip: No 2am Texts.

My mother and I talk and text every single day. We share a lot and are very close. Over the last month, she has shared with me that someone in our family has texted her at 2am on a couple occasions and has also sent an additional 8-10 texts since March 19.

This is a coaching lesson in emotional intelligence: 1) when you want a senior/elderly/84 year old woman to help you, don’t text them at 2am. 2) when you want help, maybe call them and ask how THEY are doing and really care about what is shared. 3) if you are sending an additional 8-10 texts, look in the mirror, and ask yourself, “why aren’t I getting any response?” (from the 84 year old woman). 4) and don’t deny it when you are called out for doing it.

I have texted my family member twice now, and let them know that my mom is busy thru tax time (April 15) and managing over 10 farms. I also requested that the 2am texts stop. Due to al ack of emotional intelligence, the family member (of course) indicated that they don’t text much, didn’t do the 2am texts, wasn’t adding any stress to the situation, and indicated this was like high school drama. Bottom line: wake up, look in the mirror, own your errors, be more in tune with elderly people, and for goodness sakes, don’t be rude to them when you need a favor. Seniors (like my mother) have who multiple stents in their hearts and have had two hip surgeries in the last 2+ years, lost their husband of 63 years, keep their phone “on”, charged up, and nearby. and their Apple watch on their wrist. Just stop and think, no 2am texts.

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365 Coaching Tips: 79th, 80th and 81st

March 20th Coaching Tip: Two Minute Test.

One of the most common coaching discussions that I have with leaders revolves around their ability to get buy-in from their teammates and colleagues. When I ask them to explain to me what they want to accomplish, many have a challenge clearly articulating what they want to get done…and why. This question can also apply to people who lead groups or a family. Here’s an example in a family: “Our family listens and watches others, and then we are confident in how we execute. We take great pride in a preparation and calm execution, and that helps us know that we did our absolute best. We love. We learn.” You get the point.

Today I worked with two very talented leaders in Scranton and Philadelphia, PA. They have an incredible growth mindset, but are concerned that everyone around them are not as excited about the growth, which may mean more extra work and adding new/lazy teammates, etc. My assignment, after listening to them for 45 minutes, was to work with these two leaders and help them to be able to clearly and confidently articulate what they are building, and why, in two minutes. Looking forward to hearing them tighten up their message. Two minutes.

March 21st Coaching Tip: Move On.

The transfer portal in college sports is getting a lot of attention right now, since teams have been selected for the NCAA and NIT tournaments. In today’s world of college sports, the transfer portal allows student athletes to enter a transfer portal quickly to let other schools know that they are ready to “move on.” The sooner that someone wants to move on, the better. This applies in business, too. If an employee or teammate wants to move on, search for a new job, try a new career, take a few months off, recommend and encourage them to move on. Why? Because it will be better for the remaining team members. Those that “stay” want to know who is on the team and who is ready to get to work to achieve great things together. Move on when you know it isn’t right, simply move on.

March 22nd Coaching Tip: Tech Help.

Today, one of my colleagues helped me with some quick tech issues quite efficiently. We were able to jump on a Zoom, share screen views, and get 3-4 resolved quickly. If you need tech help, go to someone younger (typically) who is really good at it. They can do it rapidly, and kinda get a kick out of helping you. Makes them look good, and you get your problems solved…without being on a 1-800 tech support line for minutes, hours, etc. Ask someone younger for your tech help. My mom does it frequently, and I can help her with almost every single item with her iphone, ipad, or laptop. My god daughter jumped in my Tesla the day I got it at the Tesla dealership nearly three years ago, and she quickly touched the screen and took us to multiple restaurants that were within a quick driving distance. She also was curious to many of the items on the Tesla dashboard/dashpad. So she started touching and investigating, and in the process, I was learning. Get tech help.

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365 Coaching Tips: 73rd, 74th and 75th

March 14th Coaching Tip: Health Matters.

Today I received a call from a leader that I’ve known for nearly a decade. Looking for advice on next steps for a work/career change, we discussed these three questions: are you living where you want to live, are you doing what you want to be doing, and are you with who you want to be with? After talking thru those questions, then we dug a bit deeper and discussed: are you living a healthy life? are you at the health and fitness level that you desire? Suddenly, the conversation turned to, “no, I’m not…I’m not happy with my lack of exercise and sleep, poor nutrition, less than normal vitals (weight, blood pressure, cholesterol).” Of course there are other considerations like annual compensation, long term or deferred comp, risk, management style, outstanding debt, buy-in from the family, etc., however, this leader realized that it was unhealthy to remain in the current role.

We will talk again in a couple weeks, as some assignments were given. With a number of my coaching clients, the conversations start in one direction (about a job or a situation), but then it turns into a much deeper situation. In this case, health matters more than anything else. As a coach, it’s my responsibility to stay present to hear the nuggets of the true problem.

March 15th Coaching Tip: Communicate in Advance.

Sometimes we have contracts or situations where we need a 60-day in advance notice. I have those with my tenants, as leases come up for renewal, i.e. 60-day notice if the tenant expects to exit the lease or 60-day notice if I decide not to renew or sell the property. How do I stay on top of these 60-day notices? I put a reminder in my iphone calendar that is approximately 75 days in advance. This allows me to give plenty of a “heads up” to the other party, and it is usually met with a response, “thanks, I had forgot, let me/us get back to you.” Communicating in advance can typically help things move along smoothly and with less stress.

March 16th Coaching Tip: Three Options.

Ever walked down a grocery aisle and notice that there are 40-50 different types of whatever? Tortilla chips and bread are examples and the options go on and on in other categories. The mass amount of selection can be overwhelming. For years, I’ve shared with many that my brain thinks in threes or like the figure, a triangle. The triangle is the strongest structure, and it brings me focus quite quickly. You may witness me bringing my thumbs and pointer fingers together to form a triangle, as I summarize or articulate three points. With my real estate remodeling projects, I tell my contractors to get me three options, and I can decide quite quickly. Figure out what works for you. How do you simplify how you make decisions. Embrace a way to make decisions. For me, it’s three options. Make your decision and move on. Rarely do I have regret.

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365 Coaching Tips: 46, 47 and 48

February 15th Coaching Tip: Squeeze It In.

Today was a day with a full list, but I was operating on less than five hours of sleep. Instead of having an intense workout, I chose instead to squeeze in my workout throughout my day. For an hour, I organized and moved some furniture around in our small condo, went on a walk to check the boat dock and to take the trash to the dumpster. Then during a college basketball game, I did my 3 sets of squats, crunches, pushups and lunges during the game’s timeouts. During halftime of the game, I went on a 12-minute walk. Then, 10 minutes before my mom arrived, I knocked on my neighbor’s door to get caught up with them and also carried a bag of snow melt for them, since a storm is on its way. Squeeze it in; you can do so many things that keep you motivated, organized, and purposeful in a matter of a few minutes.

February 16th Coaching Tip: Reward Them.

It’s 9am on a winter morning and I hear a few knocks at my front door, after a late night of freezing rain and 2-3″ of snow. The two 14-year-old boys are standing there with their new snow shovels, and one asks, “can we shovel your driveway and sidewalk?” I almost said no, but then I thought for a quick second: here are some kids that want some spending money and are working early on a Sunday morning. “Yes, you can shovel my sidewalk, and all around my mom’s car in the driveway.” The two got to work, and even their nine-year-old brother had a shovel and was shoveling. When they knocked on the door for their $20, I went out and inspected their work. Good work; but gave them some tips on straighter lines, and asked them to use a broom to knock the snow off of mom’s car. We then talked about all the businesses that they could start, and by simply looking around us, we saw a fencing business, car detailing business, painting business, landscape and snow removal businesses, etc. It was fun for me watching their creativity blossom. Reward the ones who show up early, and ready to go to work. Reward them!

February 17th Coaching Tip: Safety First.

Overnight, we had freezing rain and then it snowed 2-3 inches. The wind was blowing 15-20mph all day, and it was below 30 degrees. Getting my mom safely to her car was a top priority; we warmed up her car, defrosted the windows, put some snow melt down to help ensure there was no icy surface. We left plenty early, to get to my brother’s home and visit w/ the family, have lunch, and see the two new babies. We were able to drive slowly and safely and embrace the “defensive driving” lesson we all learned in driver’s training. When we got to see the babies, we washed our hands before holding them, again, to be safe and keep them healthy. On the way home, I helped mom by leading the way as she followed behind. As she went north and I proceeded south and got home sooner, I utilized the “find my” App on my iPhone to keep track of her progress. We all had a safe day, because we had a safety-first mindset. It’s worth it; take you time, prep, think about others. Safety first.

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365 Coaching Tips: The 31st, 32nd and 33rd Days

January 31st Coaching Tip: Take The Call.

It was a Friday morning, and I was drinking my coffee (cold brew coffee, ice, with Fairlife chocolate milk) and moving slowly after an intense work week. My business phone rang, and something told me to get up and take the call. Although it wasn’t a priority for me, it was a high priority for the gal who called me. We had never met, but a common colleague connected us to talk about a potential new job for her. After explaining to her that I needed to get up and moving, she agreed to give me a minute to get moving and we ultimately had a 28 minute conversation while I walked outside and heard her story and excitement for the new job. Please don’t ever underestimate how important it is to give people time, take their call, hear them out, share some insights, and then smile as they flourish. Take the call!

February 1st Coaching Tip: Never Ever Give Up.

Alot of people in the USA right now, less than two weeks after the Presidential Inauguration, are scared about the amount of change that is happening via executive orders by the President. Each and every new leader implements change, sometimes leaders gather input for 0-100 days and others move quickly. In either case, those leaders think that they are doing what’s right. However, over the centuries, we have seen that surprises happen, unintended consequences happen, good results happen, etc. If you believe in something, don’t ever give up. If you believe in unions, then go support them. If you believe in immigration, get involved and learn the law. If you can’t buy a home due to bad credit, then start paying down debt and increase your income to pay debt down quicker. Bottom line, if you believe in something, don’t ever give up. It’s worth it!

February 2nd Coaching Tip: The Extra Mile.

The extra mile is…lonely. Very few people are there. So what do I mean? Here are a few examples that I’ve witnessed over the decades in the business world. Seems like we know who are the hard workers who show up early, and stay a bit later than everyone else. They seem to get their work done, and thus get more work to do, which leads to opportunities. The leader who is speaking on the main stage for a large event, and he really focuses on his stage presence, his timing, his pace, his tone; his preparation is taken seriously. Outside of work, I see it personally as I try to be a role model of senior wellness. I’m training and running sprints at the local middle school track, and shooting baskets on the asphalt courts. How many people are also shooting and running? Few, very, very few. There are 8-10 basketball courts at this middle school, and no one has been there practicing shots for all the times that I have been there.

The extra mile is lonely; however, commit to YOU and YOUR development, and you will shine. Even if no one is there to see you shine. YOU will see yourself shine, and that’s what matters most.

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365 Coaching Tips: Now on day 7, 8 & 9

It takes commitment and consistent execution to implement a new habit, and I’m really liking this new habit of identifying a coaching tip (or trend) daily. We have made the first hurdle of a new habit, and that’s doing it intentionally for at least one week.

January 7 Coaching Tip: Be Specific. With the new year beginning and my coaching work is now ramping up, a number of my coaching sessions have been focused on “I want to grow my business.” I simply ask, “can you be more specific?” That’s when it can get quiet. The silence spurs more questions. Ultimately, these type of questions get asked: “how will you grow”, “how will you spend your time differently”, “who are you targeting”, “what should you not do this year”, “which type of clients do you want to replicate”. The more specific that you can be about what YOU want to accomplish, I find it’s more likely that you will be successful. And further research indicates that if you write the goal/specifics, you are much more likely to succeed. For example, I have post-it notes on my mirrors and desks that remind me of my quarterly goals. Everyday, I am looking at those specific goals.

January 8 Coaching Tip: Backup Plans. We don’t want to think about backup plans, but when we have them, we sure are happy when we can quickly and somewhat effortlessly put them in motion. Today, on two different occasions, I was working with coaching situations where there was no backup planning by the coachee; they had one plan and just assumed it would go the planned way. As I asked a few questions, I could quickly tell that they needed to think more broadly and thoughtfully, regarding a backup/2nd or even a 3rd scenario. One situation was already in turmoil and they were in triage mode, losing sleep, begging for assistance, etc. We quickly put together a plan for a 2nd and 3rd option in both cases. Backup plans are necessary for many stages in our life journey; don’t be surprised when things re-route you. Have a plan and be ready, or at least somewhat ready.

January 9 Coaching Tip: Measure Frequently. If any of my coachees want to execute on a new goal, I ask them, “what are you measuring, and how frequently are you measuring it?” For example, one of my coachees wants to grow their business by 15% in 2025. We talked about reviewing the results monthly, measuring progress weekly, and assessing and tracking daily activity that contributes to growth. For me, I have some goals this summer to be able to run faster. Therefore, I’m tracking three things daily: my VO2MAX level on my Apple watch, my weight every morning, and my times when I run sprints weekly. If my VO2MAX increases, and I weigh a bit less all while continuing to run my sprints, I should be running faster this summer that I ran in June 2024. Guess what, 9 days into the new year, and my VO2MAX has increased and I’ve dropped a pound or two. Progress, bit by bit.

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My One Word for 2025: Reduce

Yes, REDUCE.

Yes, I also use the phrase, “Just Go!” quite often. So why am I making the choice to select REDUCE as my word for 2025? Let me tell you all the reasons.

  1. Reduce plastic usage. Simply, plastic is not healthy, as more and more research is revealing how microplastics are in nearly every new baby born in the USA. What are a few new habits that I have already instituted in my daily routines: a) drinking my cold brew every morning now in a glass, not a plastic glass. b) utilizing a metal tea strainer instead of tea in a plastic tea bag. c) warming up food in the microwave on cookware, and not in plastic re-usable containers. d) carrying water in two metal containers throughout the day and refilling them, instead of having the urge to buy bottled water. e) all vehicles now have re-usable bags to carry groceries, to help reduce the plastic bag excess that is everywhere.
  2. Reduce my weight. In late July and early August, I intend to be running sprints and shooting baskets at the 2025 National Senior Games in Des Moines, Iowa. My goal is to drop down to 148 pounds, so that I can run just a bit quicker against these fast senior women from across the USA. As for habits, a) I must continue my 2024 habit more consistently of writing down daily my food intake as well as my exercise and weighing myself daily. When I do these three things daily, I lose weight. b) I must buy clean eating groceries, i.e. greens, sweet potatoes, salmon, fruit, much less chocolate, etc. c) I must reduce having the urge every single day to have some chocolate. Instead, have a piece of fruit or a strawberry or a piece of gum, make a cup of tea, or have a diet ginger ale.
  3. Reduce my food intake, especially reducing sugar. See #2. The sugar addiction that I have, along with many others, can be reduced when I set my mind to do it. New habits: a) Just say NO to chocolate and say YES to naturally sweet items like fruit. b) We love chocolate covered strawberries, so that may be the new “treat” while we reduce chocolate and sugar. c) eat less, as it is much better for my colon-less system. I feel better when I eat less.
  4. Reduce work drama. Not sure if I will work til 75 years old, 70, 65, or 61, but there’s zero need to get caught up in work drama. Just do my work and be grateful for the impacts that I make with my coaching work. New habit in 2025: just don’t engage and smile/nod, press forward.
  5. Reduce my jogging pace/mile and sprinting times. See #2. My goal is to be a role model for others, as a senior athlete. That means I need to be a bit quicker and also remain safe, i.e. no injuries and be healthy. I must continue my 2024 habits of regularly doing sprints and high intensity interval training a couple times per week, and my lifting and strength training also a couple times weekly. Also want to gather some advice from some other sprinters and runners on how to run quicker.
  6. Reduce screen time. The amount of time that we all are spending on screen time/scrolling is ridiculous. Of course it’s helpful when I’m intentionally staying in touch with family and friends, and keeping up with my work and real estate inquiries and projects. However, reading before I go to bed is going to be a new 2025 habit. Read a devotional or 10-20 pages of a book. I really like history, geography, and travel books, so it’s time to consume them.

Reduce. I like the sound of it. What’s YOUR word for 2025? What are your new habits to help make it a reality?

Happy New Year and here’s hoping that you have a great year with special times and superb health. Coach Jen

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Know Your No’s

Sometimes, it’s best to simply say, “No” and know why you said “No.” Recently, with the holidays on us, and Christmas landed on a Wednesday, I just to had to say “No” and just hang out with my mom on Christmas Day. Why? Because we both needed to enjoy the day and do absolutely nothing, except watch the fire, listen to Christmas music, be grateful, eat some warm soup, and cheer for some ball games on TV.

Typically, I would have said, “Yes” to going somewhere on Christmas Day. But mom and I were both ok with it. She had spent two quality days with my brothers’ families, and she got to meet her new great granddaughter. We both have had said yes many times recently, and yet we both had said no. Plus, I had spent time traveling on December 24th early morning, and then spent time with mom and my brother’s family the rest of the day. Earlier in December, we all spent a weekend together to celebrate a late Thanksgiving. That was a great time, with super connections and mom giving everyone in our family a tour of her home, sharing the many stories that come along with all the many personal items in her home. The family truly soaked it all up, as it was a “Yes” moment.

It was good to say, “No.” On the Christmas night, I slept so much better because I rested all day, ate better, and got some exercise. When I shared with my other family members that I had a couple rough evenings prior to Christmas, they quickly understood me saying, “No.”

Know your why behind your “NO”. If you don’t, and can’t explain it, then it makes it hard for you and others to understand.

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Falls Kill – 10 Tips to Keep You Upright

When I was 42 years old, I broke both wrists horribly during a Sunday afternoon game of full court basketball with other women players. The fall didn’t kill me, however as we age, falls kill. According to AARP, falls that cause hip fractures are to blame for nearly 30 percent of fall deaths among adults 65 and older. These unintentional falls are the leading cause of injury and death for seniors.

In recently finishing Peter Attia’s book, “Outlive”, he spent a full chapter on stability. And I’ve been working on my stability with a variety of exercises. Why? Because during my 50’s, I was diagnosed with osteoporosis. At 60 years old now, here’s my small and simple list of exercises that I do to help improve my balance and stability:

  1. One leg step ups, 12 on a side. Three sets.
  2. Squats, 15 reps, 3 sets. Add weights to each side, go slowly up to 15 reps, 3 sets.
  3. Brush your teeth standing on just one leg, then switch. Do it for 2 minutes in the morning and also in the evening while brushing your teeth.
  4. Lunges, with and without weights. Three sets of 18.
  5. Going up stairs with hand on rail, two steps at a time. Yes, two steps at a time. Think knee to chest or marching movements.
  6. Coming down the stairs with one hand on the rail, one step at a time. Keep your eyes on the step. Don’t multi-task and don’t carry too many items.
  7. Toe/ankle raises, as you floss your teeth and then again when using mouthwash. Every evening.
  8. Abs; many varieties, like crunches, bicycles, leg lifts, med ball turns, planks.
  9. Get on the floor and do three sets of bridges and birddogs, 15 reps, then get upright without using anything to pull you up. Yes, that’s right, stand up with zero help.
  10. Wear a watch or device, so that can call someone IF you do fall. (Ex: I wear an Apple watch, now that I’m 60, when I’m taking a shower, exercising and doing projects inside and outside of the home). Also wear identification. (Ex: I wear a RoadID bracelet; it identifies who I am, who to call, and what allergies that I have).
  11. Free extra tip: Buy some nightlights so that we can see in the evenings and early morning hours, when nature calls or you need something to drink. There is no reason to fall because you didn’t want to turn on the light.

The cost for some of the devices (Apple Watch + Road ID bracelet + night lights) are less than $1,000. However, the return on this investment could be life changing. And then doubled or tripled when you add in the stability and balance exercises mentioned above in #1-#9.

Being Fit and 60 takes some work, and it’s my goal to stay upright for as long as possible. And if I do fall, then I have a way to communicate/call someone and if I’m found, others have three names who to call.

Recommendation: Since falls kill, recommend that you start now and do a few things daily and weekly to help improve your balance and stability. This will help your body react, if you take a bad step off of a curve or a rail lets loose or a step breaks or you’re bumped in to by another person. You can also control many things, including wearing a watch with calling capability and an ID that will help people act quickly. Give me a ring or message if you’d like to chat further about your stability or balance goals.

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Fit and 60

How fit are you now? How fit do you want to be and by when? What do you know you need to do to implement your desired outcome(s)? These are questions that I am really asking myself now, as I recently turned 60 years old.

Maybe some context will help here. In May 2022, I was invited to watch my bestie play women’s basketball at the National Senior Games in Fort Lauderdale, FL. In one word, it was: INSPIRING. She played and dominated in the 55-59 year-old age group, as well as her age group of 60-64. She won the gold medal for team’s women’s basketball and was named the women’s basketball outstanding player. While in Ft. Lauderdale, I completed the “Senior Athlete Fitness Exam” (SAFE). Quickly realized that I was in pretty good shape overall, but I was a bit overweight and I also needed to improve my balance (due to osteoporosis) and my unflexible ankles.

Fast forward 2.5 years later, I’ve lost 12 pounds thru really focusing on reducing sugars in my overall food intake, focusing on high quality sleep of 7 hours with a heart rate that lowers to the low 50’s, eating 400-500 less calories on most days by tracking what I put in my mouth with a food journal, exercising 12-22 minutes more per day (than previously) and with more intensity. completing balance exercises two times daily, and other doing strength training exercises multiple times per week. And yes, for the last two years, I got an annual infusion for my osteoporosis. However, the other items mentioned above give me the greatest hope, especially after recently reading the audible book, “Outlive”, by Peter Attia, MD. He reinforced that exercise is the single greatest “medicine” that you can do.

Recommendations:

  1. Ask yourself how fit are you now? and then how fit do you want to be? Attia referenced the common items that occur in our 60’s, 70’s, 80’s and beyond that most want to do, but lose the ability to do: picking up a grandbaby, getting yourself up off the floor when playing with grandkids, hiking up some steps to the top of a stadium, bringing in the groceries with a bag in each arm, opening a tight jar, tossing your roller bag above your seat, traveling in car or RV or plane, walking to a ball game or musical performance, etc. You get the point: the ability to continue to easily be able to do these things will allow you to be “active and fit”, or “Fit and 60”. If you simply don’t know how fit you are, take a SAFE exam.
  2. Identify the gap(s), and make some slight changes. Attia indicates in his research that exercise has the greatest return on your investment of time, so any type of exercise is better than none. For example, if you are NOT walking, start walking 10-15 minutes/day. If you are not stretching, stretch during TV commercials 3-4 times/week. If you are struggling with your grip, start working on grip exercises with bi-cep curls. If you can’t get up off the floor without using both hands, start working on improving that to get up using just one hand. Anything is better than nothing.

If it can work for me, who’s been an athlete my entire life, then I know it can work for YOU.

Should you need any encouragement or other tips, send me a message. Coach Jen