Category: Wellness

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365 Coaching Tips: 256th, 257th & 258th

September 13th Coaching Tip: No Response, Best Response.

Ben Franklin was a master at so many things, including communication. He reflected in his writings and attributed sayings, by suggesting that “…it may be better to avoid pointless arguments and prioritizing goodwill over winning” as a wiser approach. Pointless conflicts and arguments often bring no true winner and can isolate or alienate friends and family from each other. Listening with no response is many times a way to learn and be more aware of a situation, without causing further stress or conflict.

In my coaching work, I’ve many times reminded myself and those that I coach that we have one mouth and two ears and two eyes. That’s a ratio to keep in mind: four to help you watch and listen, only one to voice your opinion. I embraced that all week, as I was around a couple people who were loud and boasting opinions that I didn’t agree with. I had no response, and it was the best response. For my overall wellness, it’s a healthier choice for me, too.

September 14th Coaching Tip: Early To Rise.

Our weekend was a blast in SW Michigan with my 1983 IU teammates. With us all departing on a Sunday morning and our checkout to be completed by 10am, a couple of us decided to get up early (6:00am) and we set up a yogurt bar with fresh fruit, Michigan raw honey, cinnamon and granola. We also had the coffee brewing and some Swedish muffins and pastries (from our shopping yesterday), as everyone would be moving quickly, packing their cars, and heading out. It all was easy to eat or to make it quickly so that they could take it with them. We wanted them to have ease…this early on a Sunday morning.

When thinking of others, be aware of the entire situation. Everyone had a blast all weekend. However, everyone was ready to get on the road to head home. Early to rise was the right thing to do. We returned back home by 12pm, because everything was ready for checkout at 830am, instead of 10am.

September 15th Coaching Tip: Work Those Relationships.

It’s my goal to know and appreciate my new neighbor at the house we are remodeling. Today, my neighbor was out mowing so I walked up the hill to greet him. After complimenting his yard and mentioning that I need to care for my yard a bit better, I simply thanked him for mowing and making it all look nice.

Then, I shared a common story; then he mentioned that he just got a heart stent. So then I shared that my mother got six stents more than seven years ago and she’s doing pretty good. As I walked away, I turned around and asked him what his favorite candy is for Halloween. He said he liked it all; I asked him to narrow that down, and he said anything except those Easter peeps marshmallow things. Then he said, “Reese miniature cups, Snickers, 3 Musketeers.” You know that I’m going to be handing him some of these the next time I see him; my goal is to keep working the relationship. It will benefit us both.

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365 Coaching Tips: 247th, 248th & 249th

September 4th Coaching Tip: Embrace To Expand.

One of my coaching calls today was with four ambitious leaders, who are building something special for their business. They are already growing quickly and now they are embracing a key piece of the company’s strategy to help recruit talent to their team and the company. They are truly embracing to expand their business as well as the company’s overall business. They are unique; instead of resisting or fighting the company strategy, they are aligning and embracing what the company wants to get done. Now these four are viewed even more positively by senior leaders, since they are trying to help ALL grow.

As a coach, I often find many of my clients who are resisting something; resisting feedback, not holding their team accountable, or they lack desire to partner up to grow. Whatever it is, they are resisting it. I had a blast coaching these four leaders who are embracing (not resisting) growth. Sky’s the limit for them! Embrace to expand.

September 5th Coaching Tip: Simplify Selections.

Many of the grocery and retail stores have so many selections that it’s a bit overwhelming. Today, I went to Aldi’s after work for some key groceries and staples for the kitchen cabinets. I had my list and walked in with one bag; this simplified my process of shopping and I was in and out of Aldi’s in less than 15 minutes.

Next door was the Best Buy store. They have so many TV’s on the walls there, and I knew exactly what I wanted: a 65″ and a 43″. I had measured the walls that they were going to be hung on BEFORE I went to Best Buy. When I walked in, I indicated to the salesman what I wanted. He ordered them, brought them out to my car with another salesman, and I was on my way. By knowing what I wanted, and doing some prep before I left home, it made my shopping much more simplified and efficient.

September 6th Coaching Tip: Little By Little.

As we remodel this 95-year-old home, we continue to make progress bit by bit. Today was all about adding essentials, like lamps and small side tables. Those are essentials, as we have our phones, drinks, TV remotes, etc. that need to be easily accessible, reachable and laying in plain sight. Litle by little, we are progressing; I have no intention of buying 5-10 lamps or side tables at a time. We will add more tomorrow. For example, the kitchen needs key spices like cinnamon and garlic. The upstairs bathrooms need items like deodorant, lotion, etc. We will get there, bit by bit, little by little. There’s no need to rush, but instead, do it methodically.

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365 Coaching Tips: 250th, 251st and 252nd

September 7th Coaching Tip: Full Moons Are Special.

My godson and I will text each other photos when there is a full moon. Sure enough, at about the exact same time, he texted me a photo of his son sitting in front of the fire, while they were both admiring the full moon. Meanwhile, we were at the lake, doing the same admiring of the full moon glistening over the lake. I texted him a photo. Those full moons are special; it connects my godson and me. Keep them special!

September 8th Coaching Tip: Dinner With Mom.

Today, two years ago, my dad mowed the lawn before sunset. He came in, had some dinner with mom, watched TV, and went to bed. But soon after laying it down, he came out and let mom know that he wasn’t feeling well. A few hours later after my mom drove dad to the emergency room at the hospital, my dad died suddenly of heart failure. He died in the ER, with my mom at his side. They had been married for over 63 years.

Tonight, we drove an hour to meet mom for dinner at good, yummy and reliable Olive Garden. We had wonderful, quick and pleasant service. The soup was delicious, and we all took home leftovers. But most importantly, we three spent time together. Honoring my dad and letting mom know that we are here for her. She felt the love and admiration that we have for her. It was a simple yet special dinner.

September 9th Coaching Tip: Took Bereavement Today.

Although my dad died two years, it hit me this month, this week, yesterday, and this morning. I’m not crying and regretting anything; I’m just thinking of my dad alot, all of his teachings, all of his accomplishments, how quickly he passed, and how mom is gracefully handling life these last couple years.

Just knew I wasn’t going to be able to concentrate well this morning, so I took a half day to grieve/honor dad/not work. That’s the first time that I’ve ever done that in my corporate career of over 38 years. Yes, the first time ever. Know thyself, know your limits.

FYI, I also had three important people in my life (a longtime work friend, a cousin, and my godson’s daughter) with birthdays today. I made it a point to talk to all three of them, and even stopped by to visit my godson’s daughter and give her some treats. Make the effort!

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365 Coaching Tip: 244th, 245th & 246th

September 1st Coaching Tip: Get some Vitamin D

Everyone that I’m around these last few days is loving the weather. 50’s over night, 70’s during the day. Open the windows in the evening and sleep well. Sit outside, get some Vitamin D naturally, and enjoy the sunshine without breaking a sweat. This is the perfect weather to get some Vit D. Get outside and walk, get outside and play a little. It’s the best prescription that money can buy: it’s FREE.

September 2nd Coaching Tip: Use Your iPhone Calendar.

We all have alot going on, alot. I leverage my iPhone calendar to help me plan for events that I don’t want to miss. For example, my iPhone calendar reminded me today that estimated taxes are due soon (actual due date is September 15). The payment was processed today and will be sent to the IRS on the 13th. On Sept. 9th, I have three special people with birthdays, and it’s also my dad’s date of death. I put those four items in my iPhone calendar as annually repeating, so that I never forget. Real estate taxes are due on different dates in Florida (November 30), Illinois (June and September), and Indiana (May and November). Again, I put annual reminders for the beginning of each of these months on my iPhone calendar, so that I don’t forget. Use your tools to help drive efficiency in your life, reduce stress, and never/rarely miss important items.

September 3rd Coaching Tip: Go To Funerals.

After work today, I took a minute to eat, breathe, take a short walk, and then headed north for more than an hour to go to a small town for a funeral. My dad’s cousin, Judy, passed away. She and her husband lived on a farm, and Judy was a teacher. They had harness racing horses, and that provided a common bond between these cousins. My dad would have been there, if he were still alive (he passed 9/9/2023). Just felt that I needed to represent our family and show up like my dad would have done. My mom was pleased that I went, and my brother Brett and his wife Candy also made the trip. Judy’s boys were pleasant and thankful that we made the effort to be there. Some 50 years ago, we all played together in the yard at my great grandmother’s home and at family reunions. Go to funerals to honor others…and be reminded of younger times, too.

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365 Coaching Tips: 226th, 227th and 228th

August 14th Coaching Tip: Respond To Your Clients.

When clients call you, respond. It’s top of mind for them and they have the mental space to be thinking about “it”, whatever it is. For example, today my partner had a client reach out on a very important potential sale. Although she was in the midst of shopping at Target, she stepped aside and responded with, “I’m at Target grabbing a few things. Give me 5-10 minutes.” The client came back quickly, “That’ll work just fine, take your time.” Within 15 minutes, they both put together a plan to meet later today and it will result in a sale. My partner is a communications professional and professor; “how” you communicate is just as important as “what” you communicate. Don’t overcomplicate things: respond to clients, as they would want to be treated…and as you would want to be treated.

August 15th Coaching Tip: Leverage Your Network.

Thank goodness I have two solid and reputable general contractors that I’ve been working with in central and southern Indiana for more than a decade. If I need a job done or another type of contractor or a specialized expertise that is required, I always reach out to these two GC’s. They give me good recommendations and really care about helping me get my jobs done. They follow up, to make sure that if I selected someone they referred, that the contractor was respectful and completed the job well. Leverage your network to get stuff done.

August 16th Coaching Tip: Get Multiple Quotes.

Today, I’m getting my third quote on some work for a large landscape project. We have a property with a home and two barns, and there is an 800′ incline on the property that has rainwater that can flow directly into the barns and the house area. It will take a lot of drainage tile, grading, stone, and good dozer hand/eye/lazer work to get the water to flow correctly and away from the barns and house. In meeting with three different companies to obtain job estimates, I’ve learned quite a bit from all three of them, and it’s helping me figure out what I want to do on this site. My first priority now is to get the water away from the home, since we are now done with the remodel and painting the exterior. Then, we will work on the barn area. Getting multiple quotes is also slowing me down, helping me to gain clarity on my needs, and also helping me understand my budget a bit better, too.

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365 Coaching Tips: 220th, 221st and 222nd

August 8th Coaching Tip: Hear Their Story.

During one of my coaching sessions recently, my colleague shared with me that he had been in the military and then quickly moved on about his background. I listened and then started asking more questions. That led to him sharing about his upcoming vacation, as he’s heading to Italy and France for his 50th birthday. (That’s what I did for my 50th and 55th birthdays.) We had so much in common, before we knew it, we turned a somewhat random Zoom coaching session into truly having a connection.

Recently, I purchased a home. Honestly, I just wanted to go to the closing, sign the paperwork, get the keys, and get moving on thru my day. But when I walked into the closing, the owner stood up and said, “this was my mom’s home”. He had watery eyes; he was acting as the rep for the family and his mother. He went on to tell me that it’s a great neighborhood for biking and at the end of the street is a great hill for sledding. His parents built the home and are the only family to ever live in it. I told him that we would take great care of it, with a lot of love. Take time to hear other’s stories; it matters and you just never know what you will learn or have in common.

August 9th Coaching Tip: Be Ultra Aware.

Once again in America, a known man with mental health issues was just arrested for killing four people in a Montana bar. Of course he had access to guns, and then killed people with those same guns. Even though that happened in Montana, it hits close to home. Recently as our lake condo, the police officers and fire department showed up in the building next to ours. They were called to investigate a domestic situation that involved a man that is clearly mentally ill…and yet he is a “caretaker for a woman.” Anyway, this mentally ill man walks outside, talks to himself, and wears interesting and very warm clothing even when it’s very hot outside. He’s now been asked to vacate the rental property that he is staying in, due to multiple police reports. Today, we intentionally discussed how to avoid him, not walk by his front door nor getting close to his vehicles. Don’t engage at all. We also shared this message of intentionality and “keeping your head on a pivot” and being more socially aware with our neighbors who were unaware of the seriousness of this situation. Be ultra aware.

August 10th Coaching Tip: Witness the Sturgeon Moon.

For the last two evenings here in August, we have intentionally taken sunset cruises to witness the full Sturgeon Moon rise above the horizon and the tree line to the East. Word has it that this full moon in August was named by the Indians, as the Sturgeon fish were aplenty this time of the year. The Sturgeon Moon is a bit bigger and brighter, starting out as orange-ish and then rising to a more crystal color. We took time both evenings to enjoy this daily yet miraculous event, ooo-ing and ahhh-ing over its beauty. As the moon raised up, it’s light bounced off the lake and was truly beautiful. Photos don’t do it justice; but we took time to witness it not once but twice. Take time to embrace and witness all that God has to offer. Witness the Sturgeon Moon.

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365 Coaching Tips: 217th, 218th & 219th

August 5th Coaching Tip: Take Care of Your Mind.

As we returned from the intensity and competition of the National Senior Games in Des Moines, I prioritized recovery this week. I took it really easy yesterday; only took a couple strolls and got a few shots up in the LA Fitness gym nearby. This evening, I went to bed earlier than I normally do…even though I wanted to stay up and watch a key WNBA game that started at 10pm E. My mind is still on a bit of a high and buzzing with joy and excitement from my results at NSG; my blood pressure last week was un-usually high (130’s-150’s/97). I checked my BP multiple times this week, and it’s right back down to my normal levels of 107/68.

To prioritize my mind today, I really got organized this week (returning from vacation is always filled with a slew of emails and follow up). I prioritized what emails MUST be followed up quickly; I flagged them with a “red” flag. For medium and lower priority emails and calls, I requested connecting with them the weeks of Aug. 11 or Aug. 18, and even proposed the week of Aug. 25 or after Labor Day. A number requested, “after Labor Day works great for me, too.” And for me personally, I scheduled a massage and pedicure for this week, before we head to the lake this weekend for some downtime. Prioritize your mind; clear thinking will help you make sound decisions.

August 6th Coaching Tip: Take Care of Your Body.

As mentioned above, it was very important for me to get a massage early this week. And I splurged. Instead of getting my normal 50-minute massage, I got a 90-minute massage. Very glad that I prioritized this, as I have less soreness now and no injuries from last week at the NSG. While I was competing last week at the NSG, I made it a priority to eat and hydrate very well, drink zero alcohol, and get plenty of sleep (approx. 8 hours/night). I also had access to an indoor pool that had a surprisingly cool water temperature, so after each competition, I got in it and just walked around and swam slowly to help cool down my body a bit. We also brought a foam roller, and I used that to help roll out my hamstrings and calves. Take care of your body; you’ve only got ONE! (Note: we were in Des Moines for the NSG in three different venues for six days. I’m pleased to report that I did not see one injury while I was there. That’s a remarkable statement, since all athletes were 50-101 years old).

August 7th Coaching Tip: Take Care of Your Feet.

Our feet take the pressure of every single step we take; there’s nothing like our feet. When we lose our feet or our ability to walk, it can be quite depressing and debilitating. I’ve witnessed colleagues, friends, and a couple of my family ignore their feet/toes/ankles until it was “too late”. Now they have to wear unique shoes or special inserts or compression socks every single day. It was a priority for me to get a pedicure today and talk to the nail tech about a couple small areas on my toes that were tender. She really listened, inspected, and then helped those two areas, along with making my toes look pretty in Hoosier red nail polish. As I have moved from 50 to now over 60 years old, I’m learning a lot about how my body and feet like certain footwear. Don’t laugh, but I must have about ten pair of Nike Pegasus jogging shoes and Oofos sandals and slides. My feet like them, and my feet don’t hurt. Why change it up if it is working. Take care of your feet.

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365 Coaching Tips: 214th, 215th & 216th

August 2nd Coaching Tip: A Full Day.

Today was my final day competing at the 2025 National Senior Games. At 11:40am, I ran the 200m and finished 17th overall, after being seeded 38th out of 41 entrants. Most proud that I ran the 200m approx. 2.4 seconds faster than I had run it in June 2025 and more than four seconds faster than June 2024.

Then it was on to the basketball shooting competition. Over 30 women in my 60-64 age group entered the free throw shooting contest; I was able to make 22 out of 25 free throws and win the National Senior Games silver medal. The local Iowa woman was the gold medal winner; she made 23 of 25 of her free throws. In the three-point shooting contest, I was able to make nine of the 15 attempts, which landed me a bronze medal. Silver also made nine, but the tie breaker was that she hit more in a row than me. The gold medal went to the women who hit 10 of 15 three pointers.

For two months, I’ve been wearing two rubber bracelets on my right wrist that reminded me of this phrase: Nothing is impossible. Exceed your own expectations. These two bracelets had been in my jewelry drawer for a few years, but something made me grab them, wear them, and because it was two of them, to double down on my effort to do well at these NSG. I’m beyond thrilled in how this journey has gone, especially meeting some new people, refining my wellness, doing new and hard things, and having part of my “fam bam” there to see me compete today. Out of 12,500 senior athletes in the 30 different sports (and many events in the track & field), I’m so happy to be bringing home two medals and setting three new personal records (new lower times) in the 100m, 200m and 400m runs. It was a full day; full of fun, competition, and yes, throw in some nerves and anxiety.

August 3rd Coaching Tip: One of 12,500 Senior Athletes.

12,500 senior athletes qualified and registered for the 2025 National Senior Games. And, I was one of the lucky 12,500! Central Iowa did a superb job of hosting over 30 sports in over 20 locations across the towns of Des Moines, West Des Moines, Ankeny, Ames, Clive, Urbandale, Waukee, Grimes, Altoona, Polk City, Johnston, and Pleasant Hill. These 12,500 senior athletes came from all 50 USA states and 11 countries. Iowa helped us athletes by having volunteers everywhere, who were friendly and helpful.

As of this evening, the state of Florida leads the way with their senior athletes or teams receiving a total of 293 medals (123 gold, 83 silver, 87 bronze). Ohio has 246 total medals, Texas has 229, Tennessee has raked in 214. Indiana has 65 medals (24 gold, 22 silver, and 19 bronze). I’m proud to be the recipient of one silver and one bronze to help represent Indiana’s 65 medals.

August 4th Coaching Tip: Prioritize YOU.

Over the last few years, I’ve noticed that a number of friends and colleagues had wonderful careers going. Then, acting as an adult (senior) care giver turned their life upside down. The career goes away, while the care giving consumes them. And then the career is damaged, and some of these great people were laid off, others retired or simply quit. Through all of this, I’ve noticed that the ones (mostly all are women) who focus on providing care giving to a loved one also focused on their own health and overall wellbeing. In my opinion, it’s hard to care for others and be a role model if you aren’t taking care of yourself. Please prioritize you, especially if you get asked to care for others urgently or for the long haul. Care giving is tasking physically, emotionally, and mentally; caring for a loved one might even cost you your job. Take care of you and prioritize you, so that you can be at your best for others.

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365 Coaching Tips: 211th, 212th & 213th

July 30th Coaching Tip: Your Fans.

Going to the National Senior Games for the very first time in my life (I’m 60 years old, in August turning 61) has been a journey of training and challenging myself…pretty much by myself. Throughout this journey, it’s been pretty darn cool to see who are my fans. Some of my fans are the 100% no brainers, i.e. mom and my besties. But the surprises have been extended family and some remote friends. The common thread in all these supportive people is that they too have a common interest in wellness, staying healthy, traveling and running. Know who your fans are and also be a fan of others. They will never forget when you’re their fan!

July 31st Coaching Tip: Show Up For Life.

As in life, so goes the National Senior Games. Although senior athletes qualified and then registered (paid a registration fee), a number did not show up. For example, in the 100m sprint that I ran today, 19 of the 50 registered runners did not show up. I was proud that I did show up. Today at 8:55am, the weather and track were cooler today versus yesterday’s heat at the Iowa State University Cyclone Sports Complex. I felt great and scoped out my competition, and I could quickly tell that my recent eight to nine weeks of training was going to allow me to sneak up on some people. Indeed, that was the case. Although I was in the first heat, in lane 1 (as the slowest seeded-runner), I was able to finish fourth in my heat and ran my fastest 100m by a second and three seconds faster than I ran my 100m that qualified me in Indiana in June 2024. Thus, I was beyond thrilled to have finished 15th overall out of 30 competitors. I’m happy and also relieved that I did it. Tip for today is a simple but a bold one: show up for life.

August 1st Coaching Tip: Take The Call.

When people need to talk to you, really try hard to take their call. They need something or need someone to talk to. Today, I finally was able to chat with a longtime work colleague and now friend; he is growing his business and wanted to run a few things by me.

I consider it a privilege and an honor if someone is reaching out to me. But I must also be ready to listen and be fully present when we are talking; I would want the exact same thing. Kindness may be an overused word or them in these times of today, but it is truly a gift to give someone time. Take the call.

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365 Coaching Tips: 208th, 209th and 210th

July 27th Coaching Tip: Make It Work.

We are on our way from Indiana to Des Moines, Iowa, for the 2025 National Senior Games. As we prepared our trip, we really didn’t want to drive 7-8 hours in one day. To make it all work, I reached out to some of my gal pals in Illinois and we gathered for a homemade two-hour dinner at Molly’s home. Little did two of us know that one of our gal pals had some serious info to share with us. She shared some gut-wrenching news, we listened, and that’s what we do as friends: we got thru it all together tonight. We four have been thru the rigors of life these last two decades together of being friends. We’ve lost husbands, homes, and jobs; helped our kids beat addictions and making poor decisions, rebuilt our brands and legacies, finished half marathons, etc.

We made it work today for this quick but important homemade dinner and meaningful conversation; please, make it work. Squeeze in these types of important visits. My partner and I stayed overnight and slept on their couches in their basement. The other two gals said, “wait, wait, tonight was so much fun. We want to do a sleep over soon.” I know you’re all very busy, but make it work.

July 28th Coaching Tip: Heat Dome Dangers.

When there’s a heat dome, hydrate. Whatever amount that you are drinking, keep drinking. This heat dome is scary stuff and it is hitting millions of Americans as we head in to the last week of July. We were driving on the interstate for over 3.5 hours today, and we kept the speed closer to 72mph. Why? To help keep the tires just a lil bit less hot (so that they don’t split or shred) and to keep a very close eye on the road surface itself. We heard that in Peoria, IL, a section of the interstate had “bubbled up” and had created a very unsafe bump on the highway. Imagine hitting that bump doing 85 mph! That could potentially wreck-up your car, then you’re alongside the road in the hot sun with a heat index of 100-110. Another tip is to grab a gallon of water and put it in your car. You just never know when you may need a drink or need to drench your head on days like these. Be aware and be proactive when heat dome dangers are present.

July 29th Coaching Tip: Six Seconds Faster.

My first event today at my first-ever National Senior Games here in Des Moines, Iowa, was the 400m run. My previous times in the 400m at the Indiana Senior Games were 1:47 (June 2024) and 1:43 (June 2025). Today, my goal was to run 1:40; I even dreamed about it. As I lined up today, I got dry mouthed/thirsty and nervous but kept my legs moving. Once the gun went off, the anxiety quickly disappeared as I stood in my starting lane two. My pace was spot on; I finished my first 100m before my count of 18 (which is approx. 25 seconds), so I knew I was off to a good start in this 400m race. Plus, I had already passed someone in the first turn. Then, the second 100m was just fine, and I appreciated the strangers cheering for me along the backstretch. In the third turn, I quit counting and focused on two things: the gal in front of me in lane four and on my running form. I set my eye site on her and got back up “on my tip toes” and started chasing her down as we came down the final stretch. I happily finished third in my heat, with a 1 minute 37.51 second time. I was thrilled to beat my goal of 1:40, and very happy that I finished six seconds faster that I ran at the Indiana Games on June 8, 2025.

How did I do this? Prayer and also practicing differently. The last six weeks, I have been running one-minute sprints, that are a jog for the first 30 seconds, then faster and faster the remaining 30 seconds. I would do this for two minutes, too. Lastly, I worked on my form and improving it. I’m so excited that I went six seconds faster! (Note: showing up, staying in shape, allowing your body to rest, eliminating injuries is a big part of participating. Of the 31 registered runners in the 400m, 18 showed up. I finished 12th!)