Category: Wellness

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365 Coaching Tip: 364th & 365th – A FULL YEAR!

December 30th Coaching Tip: Eat Slow. Eat Less.

Not only do I need to go slow, but now I’m coaching myself on my overall wellness, with a supreme amount of focus and discipline to eat slowly and eat less. No more whoofing down some food quickly. It’s not worth it! Now it’s about eating slowly, taking a break, walking around the home, doing a quick chore, then having another bite of food, then a few steps, etc. There is no need to risk eating fast, nor eating more than a helping. Zero reason; it’s not worth it.

When I say eat less, many of the books on longevity indicate that these seniors stop eating when they get full, or right before they get full. They walk after eating, intentionally. Some even indicate that they eat just 80% of a full meal. I’m implementing eating less; for example, today I had two spoonfuls of tuna salad, with no bread or crackers. Eat slow and eat less.

December 31st Coaching Tip: Celebrate, I Did It!

At the beginning of 2025, I set a goal to blog about a coaching tip every single day of the year. It’s one thing to set a goal, but it’s another thing to be committed to the goal, implement a new habit of thinking about and then writing about a daily coaching tip. I did it, yes, I did it. Did I fall behind a few times throughout the year? Of course I did, of course. But the key is that I was disciplined and committed to the goal and was intentional about taking time to catch up. In fact, today is January 15, 2026, and you’ll notice, I am finishing my last coaching tip of 2025: Celebrate, I did it! Am I a lil late in getting it done? Yes, I am.

It’s my hope that you have enjoyed reading these 365 Coaching Tips as much as I have enjoyed capturing them, writing them down, editing them a lil bit (they definitely need to be edited by a professional editor), and sharing them on this JenWilfong.com blog. How am I celebrating this significant achievement? I ordered myself a gift, that will arrive today via Fed Ex; it’s a gift that I buy myself during key times in my life, times and moments that I truly want to memorialize. For example, one of the gifts was bought when I started received stock options as a leader at Caterpillar back in 1997; another time was when I started my second real estate LLC; and another was when we were returning from an amazing trip and concert in Portugal. Celebrate when YOU accomplish a significant goal. Celebrate that you DID IT!

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365 Coaching Tips: 361st, 362nd & 363rd

December 27th Coaching Tip: Strive For Normalcy.

There’s alot going on with me and my health; there’s alot going on with the holidays and the upcoming new years; and there’s alot going on with geopolitical happenings across the globe. My goal right now is to strive for some normalcy. What does that look like right now? Resting in the hospital, I decided that I might as well finish a couple things online that I had put off in earlier December. I have finished an AI course thru the University of North Florida and completed my continuing education for my PCC Coaching renewal; those both are now posted to my Linked In profile. Why do it now? I’m striving for normalcy, after this shocking and unexpected last week’s health crisis. This mattered, I’m still relevant.

I was also working diligently to get normalcy with my strength (walking and standing regularly), hydration (moving from chewing ice to now able to drink liquids), and nutrition (starting very slowly to eat again, very small portions). The progress to do these three things gave me hope. It will take time, but striving for normalcy is working. It’s good for the mind, heart, mind and soul.

December 28th Coaching Tip: Go Home.

Yesterday at 2pm, striving for normalcy allowed me to slowly eat a small meal of chicken, mashed taters and gravy, and some pudding. Part of me was scared to eat, as I had only had broth for a couple days. I took it slow, one small bit at a time. Immediately upon finishing this first “normal food” meal of three that I would have to eat before being released, I made myself get up out of bed and walked the fourth floor in the hospital. I walked more than all the patients on the entire floor combined; I was striving for normalcy and wanting to prove that I had the strength to go home. Today, after my third, small meal of normal food was consumed, all three doctors agreed with me: it was time to be released and go home to rest, go very slow, and recover.

My partner and I loaded up a cooler with all the flowers that I received, grabbed my personal items, and we headed home. That transition was exhausting, but I was going home.

December 29th Coaching Tip: Go Slow.

It’s a Monday, and what a better way to start the week than coaching myself to go slow, prioritize rest and recovery. I grabbed a black Sharpie marker and made a couple Post-it notes that I put on my bathroom mirror and on the refrigerator, both of them at eye lever. Because this health episode was so severe and scary, I knew I had to write down my priorities so that I would stay acutely aware and focused on them. I also told key people in my life the following: Go Slow. Eat Slow. Eat Less.

Go slow, Jen, go slow.

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365 Coaching Tips: 358th, 359th & 360th

December 24th Coaching Tip: Be Determined.

Here I was, on Christmas Eve, facing a health crisis with little to zero sleep for five days, while having IV’s and tubes connected to me, and a body filled with meds to handle the intense pain, but I had to remain determined to get better. Digging deep, I was determined to be nice and grateful to the nurses/CNA’s/cleaning crew, determined to take notes of everything that was happening to my body so that I could be more prepared during the doctor visits, and also determined to keep walking to maintain my strength.

The Lord gives us challenges, and every single time he has done that, I have trusted him. Yes, my determination sure helps me, but His presence and my trust in Him gives me a determination that comes from the depths of His word. Be determined. Honor Him.

December 25th Coaching Tip: Be Peaceful.

As I laid in my hospital bed, all by myself in this room, I was spending time praying this special morning. Sweetly and suddenly, I noticed light, grateful, resilient, and peaceful tears gently rolling down by face. It was Christmas and the Lord and I were having a conversation about peacefulness, in this state that I’m in. Being content, right now, was important. If I was supposed to be in the hospital, by myself on Christmas morning, then let it be with a peacefulness. Embrace where you are, be content, and be peaceful.

What a peaceful and meaningful Christmas morning, all by myself, that I will never forget.

December 26th Coaching Tip: Be Grateful.

My partner arranged for me not to be alone very much. Although it is Christmastime, she researched on Care.com for registered nurses who would be willing to be with me in my hospital room while she flew to be with her father for Christmas. This nurse was so lovely; she actually came by to meet us both on Dec. 24th. We all agreed that it could work, and bring me a sense of stability and allow some freedom for my partner.

I was so grateful that we could make this happen for everyone. No one was alone on Christmas very long at all, in our lil world. Be grateful for those who are willing to help. Look for the helpers.

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365 Coaching Tips: 352nd, 353rd & 354th

December 18th Coaching Tip: Yearend Review.

Today was my day to dedicate time to finish my yearend performance review. I compile and track results throughout the year, and also save key feedback and wins in a separate folder. As I pull the draft together, it’s actually a good reminder of how many people that I was able to coach and help improve their business, team, etc. My goals that were set at the beginning of the year were achieved, and due to numerous reasons, I accomplished more than originally intended. I kept close track of the changes and accomplishments.

How do you prep for your yearend review? My tip is to stay on top of it throughout the year, so that it is actually easy to pull together. Don’t wait.

December 19th Coaching Tip: STOP.

Sometimes when you don’t feel well, it stops you. That happened to me late yesterday and today. The feeling was stop. Stop everything; sometimes your body is sending signals due to stress. Today was that day, so I stopped.

December 20th Coaching Tip: REST.

Yesterday was the stop sign. Today was continued resting. Stop. Rest. Do nothing. That’s my tips. Stop. Rest. There’s a phrase out there: IYKYK. If you know, you know.

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365 Coaching Tips: 349th, 350th & 351st

December 15th Coaching Tip: SWOT.

Over the last couple weeks, we asked our teammates on our medium sized team of 20 to provide input for a SWOT analysis. We were pleasantly surprised that we had 15 of the 20 who took the time to give us feedback on our team’s Strengths, Weaknesses, Opportunities, and Threats. As a coach, I really value this exercise because it’s simple (4 questions) but highly effective in share the good, the bad, the ugly, and the future…potentially, if the team takes it seriously.

As we debriefed with our team today, we were pleased to have a number of our teammates share more insights into their comments. Because of that, we were able to identify some common threads which will help us function more consistently and with clarity in 2026.

Note: the SWOT analysis can be utilized for nearly everything in your life. What’s going well with your relationships, and when needs improvement. What’s going poorly with your finances, and what threats does that pose. What’s stagnant with your health, nutrition or wellness journey. Leverage a SWOT to help you get off your butt and get to work.

December 16th Coaching Tip: Stop.

Stop to get a change that you need and also want. Yes, stop. In my coaching work today, I had a couple of my coaching clients who were “busy, exhausted, and unable to articulate their plan.” As we worked thru their current situations, they realized and came up with a plan to stop after the end of the year, inspect what they are doing, what they don’t want to be doing, and then make changes to get different results.

STOP when you are not getting the results you want. Stop, intentionally ask questions, look deep inside yourself, reflect on what is happening and also what’s not happening. Then, draft up what you do want to happen, commit to it, and go make it happen. But many times, we must STOP first.

December 17th Coaching Tip: Good Intent.

Christmas cards, stamps, address labels and lists of names are all set out on my dining room table. Although I haven’t gotten to getting them hand-written and mailed, my intent is good. I had numerous photos printed so that I can include them to further personalize my holiday greetings.

Hoping to get these done by yearend, but if not, early January will do. It’s the thought that counts, and the meaning that I put in to them makes me feeling good about spreading joy to my peeps. It’s all with good intent, even if a bit late.

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365 Coaching Tips: 340th, 341st & 342nd

December 6th Coaching Tip: Big Ten Champs; It’s Not A Dream.

Two years ago, the Indiana University football team had more losses in Div. 1 football than any other program. Kinda the worst, right? Fast forward two years later, and IU football is the top ranked team in the country, the 1-seed in the College Football Playoffs, the only undefeated team remaining in all of Div. 1 college football, and the Big Ten Champions,

IU upset the Ohio State Buckeyes, although both teams were undefeated and Ohio State was a 4.5 point favorite. IU’s team scored just enough points, 13, to beat OSU by 3, as they only scored 10 points. The defense on both sides was playing; both field goal kickers missed short kicks that they had hit all season; but the quarterback for IU was just simply better. He was able to march the offense down the field with pinpoint passes when necessary.

This new coach, Curt Cignetti, has instilled “unshakeable belief” with this team and his entire IU organization. The leadership at IU is supportive, too. Belief. Having belief can bring you Big Ten Championship feelings, and it’s not a dream. It really happend.

December 7th Coaching Tip: Tell The Truth.

Received a phone call today from a friend who wanted to share a difficult situation that he got himself into and was responsible for. To his credit, he reached out to me to let me know. I listened, asked a few questions, but mostly let him talk. At the end of the call, I thanked him for entrusting me and telling me what was going on. Then, I shared a story with him about some bad times that hit my grandfather when he was a young father and in his 30’s. Then I gave him one piece of advice: write a letter or go visit them face to face and tell the truth.

Today’s tip is to write a letter to who you impacted negatively. Apologize and offer to repay the remorse; ask for forgiveness. If you can, talk to them face to face. Let them know you care, that you’re human, and you’re asking for forgiveness and empathy. Telling the truth goes a long way, in writing or face to face, or both. Tell the truth.

December 8th Coaching Tip: Rose Bowl Bound.

With the Indiana University football team winning the Big Ten Championship a couple evenings ago, we are now in full-planning mode to watch them as the #1 seed in the College Football Playoffs (CFP) play on New Year’s Day 2026.

Tickets to the game are driving up anxiety levels with some of my friends who are also going. Airlines are maximizing and charging hefty prices. Hotels are piling on, too. But, it will be worth it. For me and my friends, this is about goals, wellness, and being purposeful. It’s a bucket list kinda trip to see YOUR team play on New Year’s Day in the Rose Bowl game. I love roses, but I’m not going for the parade. I’m going to see IU win the Rose Bowl, so that we can then be Peach Bowl (Atlanta, GA) bound.

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365 Coaching Tips: 334th, 335th & 336th

November 30th Coaching Tip: Step Up, and Say YES.

The Indiana women’s basketball team was 7-0, and now facing 10th ranked Iowa State today. Bad news hit the IU team, as our 2nd leading scorer and rebounder had a lower leg injury and unable to play in this important game. Another player stepped up (let’s call her #8) and started the game. She was up against one of the top five players in the country, Iowa State’s Audi Crooks. IU’s #8 was asked to step up, and she said YES.

Did IU win? No. Did #8 stop the Crooks? No, in fact Crooks scored 47 points, setting an ISU school record. Did IU compete closely til the last few minutes of the game? Yes. Did #8 make us all proud? Yes. When you are ever asked to step up, have the courage to give one answer: YES!

December 1st Coaching Tip: My 2025 Word is REDUCE.

I’m pleased with my selection of my word of the year: Reduce. Back in late 2024, I wanted to reduce plastic usage, my weight, any work drama, and my times in my training. It worked. My kitchens now have much less plastic in them; I eat on non-plastic plates and bowls, I have zero non-stick pans now, and I have new kitchen cooking utensils. My weight reached my lowest level since 10 years ago (my college playing weight). Although we have had eight work colleagues retire/resign from our team, I keep working away and providing value to my coaching clients. And with my training, I see three personal bests in my 100m, 200m, and 400m runs, but reducing my times in all three events. Reduce worked.

So how do I keep it going for the remainder of 2025? I decided to reduce my social media usage in December. How did I do this? I moved all of my regularly used social media apps (Twitter, Instagram, Facebook, TikTok) to my last page of all of my apps. I had zero desire today in my first day to look at these apps, which formally consumed way too many minutes per day. The 2nd thing that I did was start listening to an Audible book on AI, plus I put two print books by my evening chair. Third, I put in a reminder in my iPhone calendar at 7am every single morning in December that reminds me: reduce to zero social media app usage.

December 2nd Coaching Tip: Bring In The Experts.

One of the best and fastest growing teams that I coach brought in the expert today. They needed to spend a full day together reviewing processes, which ones need attention, which ones are running smoothly. They also asked the expert to show them all some shortcuts on how to implement all the digital tools already in their hands to gain capacity.

Because the expert was brought in, everyone on the team showed up, paid attention, asked questions, and learned so much about what is now capable for the team to execute. When there is doubt and a team is pushing back on changing, recommend that you bring in the experts to calmly show what is available and can be done, and how others are utilizing it.

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365 Coaching Tips: 331st, 332nd & 333rd

November 27th Coaching Tip: Just 4:48.

Once again, I traveled on Thanksgiving morning. When I used to live in Houston, TX in the late 1990’s, I would fly from Houston to Indianapolis, rent a car, and drive to Mom and Dad’s home in Kentland, IN. I was able to arrive before my own family who lived in Indiana. Fast forward to today, I left at 6am from my door in Indiana. Took an Uber ride to the IND airport. Two-hour flight to RSW in Ft. Myers, FL. Got picked up by my driver, Ben. He dropped me off at 10:48am at my home in Naples, FL. Door to door on Thanksgiving morning took just 4:48. Four hours and 48 minutes on a holiday. Grateful for all the people that chose to work and assist all of us who are traveling. The kindness was everywhere; everyone was saying “happy Thanksgiving” and smiling, helpful, and nice, even though we were all working to get somewhere. Let’s keep that kindness going.

November 28th Coaching Tip: Cook At Home.

It’s Friday night and one of my best friends is coming to hang out for the weekend. We texted quickly and decided to cook at home this evening. With all the hustle and over-eating that surrounds Thanksgiving, it was the right decision.

At 8:30am this day after Thanksgiving, I headed to Aldi’s (only three other people in the store…it was lovely) and bought some groceries for dinner and for the next couple weeks, too. Here’s the menu for our Friday dinner at home: scallops seared in butter and garlic, fettuccini tossed in alfredo sauce, topped with salt, pepper, and parmesan cheese. Fresh salad with spinach, scallions, tomatoes and balsalmic dressing. For dessert, we made a strawberry cherry jello salad with whipped cream. No alcohol, just water. (The Aldi grocery prices allow you to afford an AMAZING dinner that’s healthy, in the comforts of your own home…try ALDI’s if you haven’t already).

Not sure how much this dinner would have cost us had we gone out, but probably $35-$50 per person. Instead, we ate at home, had a great conversation as we both cooked in the kitchen, and took our sweet time eating. We even delayed our dessert for over an hour. It was a yummy evening; cook at home.

November 29th Coaching Tip: Go See The Sunset.

It was a nice, slow, and relaxing Saturday in our south FL home. It was closing in on 3pm and my friend and I both were still un-showered and in our PJ’s. Finally, we looked at one another and said, let’s take a drive to the beach, grab a drink, and see the sunset. We quickly got cleaned up and jumped in the car and headed to the Gulf. We leveraged Ai and it confirmed, sunset was at 5:34pm E. Our goal was to be seated at the Ritz Carlton in Naples and having a drink and appetizer by 4:30pm E…or we wouldn’t have a seat. We made it, perfectly timed, and enjoyed the sunset. I got a few photos of my friend, and he quickly loaded those up as new profile photos. Don’t miss an opportunity to see the sunset. Sunsets have the “IT” factor; hard to explain, but they just have “IT”.

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365 Coaching Tips: 325th, 326th & 327th

November 21st Coaching Tip: Baking Up Traditions.

For decades, I’ve been baking bread, pumpkin bread and pie for Thanksgiving. It’s just what I do. One of my nephews loves my pumpkin bread, so I double up the recipe to make him a couple extra loaves; I give a couple loaves to my mom (she adds her cheeseball on top of the pumpkin bread) and of course, I make me some extra muffins as well.

Our family over the last few years just isn’t eating as much as we have in the past, so I have had more leftovers of my baking goods than previous years. As we celebrate in the future, making a single batch will probably be just fine. But I don’t want to stop baking; I love baking at Thanksgiving. It’s a pleasure to make goodies for my people, deliver it, and share the yummy-ness. I love traditions and until I die, I’ll keep baking pumpkin bread.

November 22nd Coaching Tip: Don’t Miss Celebrations Of Life.

As mom and I are prepping for our early Thanksgiving dinner, I let her know that I would need to leave in the middle of the day to go attend a celebration of life for my friend of nearly 20 years, Mike. My mom and dad were great examples of showing up: they made the decision to attend funerals to share their respects, meet with the family, and share stories. Showing up is a challenge at times of grief; sometimes it is exhausting to make the effort to go share your respect. However, I choose to think of it this way: whatever I’m feeling about this loss, the family is most likely feeling it all at a much deeper level. So just go to funerals, or send that sympathy note/card, or make a contribution in their honor to a charity of their choice, or call them a few weeks after the funeral/celebration of life is done and gone. Bottom line, don’t miss them.

November 23rd Coaching Tip: Early Thanksgiving.

Again this year, we as a family had to be flexible and make a Thanksgiving dinner work for nearly all of the family members to attend at my mom’s home in NW Indiana. We landed on the Sunday prior to Thanksgiving this year; last year it was the Sunday after Thanksgiving. My mother loves Thanksgiving and decorated her home so beautifully. She has a tradition of many of us sitting at her long, Amish-made cherry wood table, saying the Lord’s prayer together as we hold hands, and then topping it off by each of us sharing our thankfulness. It brings us to tears. This year, mom reminded everyone of how her grandmother (Kate) came here from Lithuania, from Antwerp to Ellis Island, after her boyfriend (William) had come three years earlier, worked, saved enough money to get her on her voyage to the USA. This message by my mom was so thoughtful, especially during these times of immigration crisis’s all over the world due to instability in the daily lives of many. Our early Thanksgiving was a beautiful gathering of our family and homemade food. We make it work, even though not everyone was able to attend.

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365 Coaching Tips: 322nd, 323rd and 324th

November 18th Coaching Tip: Ask For A Favor.

Today and tomorrow are filled with important back-to-back meetings for me. I needed a slight adjustment in a meeting tomorrow morning at 9am that impacted four different people; I really needed to move it forward to today at 430pm. How do you ask for a last-minute favor, when it is uncomfortable to ask across four different parties? Tell the truth and ask the favor, as most of us are forgiving especially if you’ve been and are authentic. Once I explained that I couldn’t make it tomorrow morning (for a couple reasons) and asked to do it at the end of the business day today, we all realized quickly that it was about the same “business” time. The end of one business day is just one hour different that doing it first thing the next morning. It worked; I asked for the favor and we all adjusted. Favors are granted more freely when you’re kind, you’ve developed a relationship and give people a bit of a heads up. No one like surprises, but if you need a favor, be wise and truthful.

November 19th Coaching Tip: Dig Thru Those 50% OFF Clearance Boxes.

After work today, I decided to take a few minutes and go shopping at a few stores that carry some pretty cool Indiana University gear. The first couple stores had great gear, but the prices seemed a bit high, i.e. a hoodie with the IU Bison on it was $78-$90. I’m a HUGE Indiana fan, but that was out of reach for me.

As I walked down the street, I looked across the street and saw another smaller store with IU gear. As I neared my car, I stepped in to that small store (the 4th of four stores) with little to no nope. And boom, as I walked in, I saw boxes on the floor with 50% off marked on them. I quickly started going thru one of the boxes and found a $15 soft and thick “Indiana Football” black sweatshirt. Perfect, just perfect. The price was very friendly and the fit and feel were yummy. Dig in those clearance boxes, you’ll be surprised at what you find.

November 20th Coaching Tip: Ask For Help.

For some reason, my identify needed to be verified at work. I had been trying to “confirm” my digital and personal identify since late September, with zero success. As the clock wound down this week before my access was going to be eliminated, I went over to the local leaders in the office and told them my problem. At first they didn’t really understand; then after I kept trying on my own, I went back to them. And sure enough, one of them was experiencing the same “error” that I was receiving on my work laptop. Once I found the right person who had experienced the same painful process that I was going thru, she gave me not one but two names to help me. It worked! I was granted access immediately and was easily able to verify that I was a real person and working in a real Merrill office. Yes, AI is here to stay, however know when to leverage your connections and the power of a caring human. Ask for help, and be resilient, until you find the right person who can help. This was something that AI nor a robot could resolve 🙂