Tag: Change

Posted on

365 Coaching Tips: Let’s Get Started

In mid-November 2024, I decided to set my goals for 2025. One of the 10 most important goals was to “blog regularly (daily and weekly) about relevant topics and my coaching work.” Setting the goals, then putting them in motion before the end of 2024 allowed me to get rolling along. Must admit, I’m proud of my progress as we all launch into 2025.

So, let’s get started.

Jan. 1 Coaching Tip: Pick one word. One word that YOU can leverage throughout the year, that will empower you, motivate you, slow you down, or speed you up, or help you make decisions. As shared in my January 1, 2025 post, my one word for 2025 is REDUCE. (see it for more on why the word REDUCE)

January 2 Coaching Tip: Explain why. If you want something done or need to delegate or have to reschedule, quickly explain why and/or what’s going on. Most and nearly all humans with a heart (and a brain, with some type of empathy) will understand, and be flexible. Already in the new year, I found myself having to change a few appointments, and when I quickly shared that my 84-year-old mother wanted to have lunch with her three adult kids, everyone I spoke to quickly realized, “moms win!”

January 3 Coaching Tip: Find your best times. Find your best times to work, when you’re really uninterrupted and in flow; when your body thrives on exercise; when you need some downtime. In wearing my Oura ring now for nearly 5 years, my most active time is around 9:00am E, and my best work is done in the morning, right after my important, quiet time reading my devotionals while enjoying my cold brew(s).

One of my priorities in 2025 is to share what I learn in my coaching, to help you in your leadership, life, parenting, family, etc. journey. Let’s keep these coaching tips rolling all year long. Hold me accountable.

Posted on

Repurposing My Time

Since December 19th (2024), I’ve taken a number of consecutive days off, and won’t return to full duty work until January 6th (2025). Already liking how it feels, i.e. days off with no vacation planned. Let me explain what I’m thinking.

Whether I retire from my corporate run at two Fortune 100 companies in 15, 10, 5 years, or even in 1 year, my intention is to repurpose how I utilize my time. We all have 24 hours in a day, and I don’t intend on “retiring”. There’s too much to do still in my life. In fact, truly believe that my most impactful work in helping others is coming next. As they say, “The best is yet to come!”

Recently, I repurposed my time (from working 8 hours/day) to this:

Wake up, take more time to enjoy my coffee and read my devotionals, journal my wellness goals and activity, get my exercise done, contact key people in my life, plan healthy meals and then prep those healthier meals (than in the past), drive to meet contractors to check on my next real estate project, read the newspapers/magazines/books that have piled up, organize some stacks that needed attention for quite a while, and figure out ways to help others by understanding the most important needs of the community.

Bottom line, I like how these last few days have felt. Remember, no vacation planned. Just me being at home. It actually felt healthier than trying to squeeze all of these items in, while making work the “priority” from 7am (getting all ready, driving to work, or going upstairs for remote work) until 5pm-ish.

Yes, I’m grateful for the work that I’ve been doing since 1986 in the corporate world; it’s all provided me with a wonderful lifestyle and with ample healthcare and travel opportunities. However, I’m ready to utilize my God-given skills to help others, to help them become better citizens of the world, via business, real estate, non-profits. I even think there’s room for the world to learn how to be a better daughter (since I have the most amazing mother), sister, aunt, friend, neighbor, god-mom, etc.

How will you repurpose your time, when you make the decision to retire? Whenever I chose to make this move, I’m going to be ready. Why? In my coaching work, I’ve seen countless people who have “retired” and have not spent enough time figuring out what they are moving to, how will they spend their time, identify what do they deeply care about, etc.

Coach Jen tip: Don’t wait, think ahead, plan and prep on how you will repurpose your time, before you retire. If you need a coach to help you with repurposing of your time, get one.

Posted on

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

Posted on

Treat Yo’ self

This week prior to Thanksgiving tends to be a light work week; many are vacationing or taking half days off to travel, complete the meal prep, or simply relax before the friends and family arrive.

So, what is a recommendation for YOU? Go treat yo’self. This week, I’ve scheduled a few 1/2 days off, a pedicure, a massage, enjoying time by the pool, walking, relaxing, reading, journaling. All of this is “me stuff”. And it’s ok, because come the holiday, it’s all about helping my mom and family have a wonderful time together for Thanksgiving.

Recommendation:

If you are scheduled up to the very last minute, ask yourself why? Why is it that you’re so busy, that you don’t have time to focus on you? Start identifying what must continue, what can be delayed or stopped, and what can actually be done by others. In our coaching lingo, we call this this “Start, Stop, Continue” exercise.

Start with you.

Stop doing everything, and delegate.

Continue what you can do.

By implementing the Start, Stop, Continue, you’ll be amazed that even 15 or 30 or 45 minutes a day, during busy weeks that come with the holidays, can give you time to Treat Yo’ self. And, teach others how to own things that you normally do.

Posted on

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

Posted on

Spectacular SpaceX

Tonight, I witnessed the most spectacular thing that I have ever witnessed: four American citizens, who are not trained astronauts, buckled up and headed to space for three days. Yes, three days. And they will travel beyond the international space station. Beyond it!

In July 2021, Jeff Bezos and three fellow citizens were on his initial Blue Origin flight that orbited up and back in approximately 11 minutes, reaching approximately 100 kilometers above earth. Richard Branson’s initial Virgin Atlantic trip in early July 2021 reached about the same distance above earth, with his five colleagues, and they were in flight for more than an hour.

Billionaires in previous centuries changed our lives. Rockefeller did it with Standard Oil. Vanderbilt did it with steam engines and shipping, and then railroads. Carnegie did it with steel and steel rolls, which helped build the infrastructure of the USA. Ford did it with the Model T and the assembly line.

Elon Musk, the founder of SpaceX, TESLA, and Starlink, is an execution genius, with the mind-boggling strategic combination of four inventors: Steve Jobs (Apple), Henry Ford (automobiles with gas engines), Albert Einstein (genius), and John Glenn (first American astronaut to orbit earth three times in 1962).

Elon Musk and his SpaceX

Jeff Bezos and his Blue Origin

Richard Branson and his Virgin Atlantic

What is happening right now, in 2021, during a global pandemic, is spectacular. It’s far-reaching, futuristic strategy, that is being executed brilliantly and safely. Don’t miss it! Wake up, look up, be amazed, as we are all living in sensational times.

Jen Wilfong, Sept. 15, 2021

Posted on

Re-thinking Something? Nearly Everyone Is Doing It.

In every single conversation that I am having, nearly everyone is re-thinking something. Everyone is doing it. Everyone.

Up to 40% of Americans working right now are re-thinking things about their job. They are thinking about quitting their job. Many liked the flexible work from home (WFH) model during the pandemic, and may now actually prefer a hybrid work week of WFH and in the office. Others are ready to re-educate themselves, and start a new career. This may be due to losing a loved one during the pandemic, and realizing that life is indeed, short. The phrase “do what you love, love what you do” is in high gear right now.

Up to 50% of Americans over the age of 55 are re-thinking how they want to live the next phase of their lives. My partner has owned not one, but three RV’s in the last three years. She sold one to a 65 year old entrepreneur who just sold his company, and has a sick wife. He said, “if we don’t travel now, when are we going to travel?” She sold her older RV to a confident millennial, who is trekking cross country in it, while working remotely.

Many veterinarians are re-thinking if they want to just be a vet, or really run and operate a vet clinic. A colleague of mine just bought three vet practices TODAY, yes, TODAY. And intends to buy 100 more vet practices by yearend 2021. Why? Vet practices are slammed, after many Americans bought a new pet or added a pet during the COVID pandemic. Families are re-thinking their own households, and adding pets.

Mothers, fathers, and couples are re-thinking when to have children, and how many, or if any at all. The US birth rate recently fell another four percent, to its lowest point since 1979. Countless couples are traveling locally and globally, working remotely, and living the life now, all while delaying and/or reducing the amount of child births….instead of the former thought of work, kids, work, and more work, then retire and die.

One of my work colleagues recently shared with me that his son, a professional baseball prospect and a high school student, is re-thinking how he gets his high school diploma. Instead of sitting in class or virtual classes from 8am to 3pm, his son will be improving his baseball skills from 9am to 4pm, and then do virtual learning in the evening via another state’s high school education program. Yes, another state.

Young adults are now re-thinking the cost vs. value of going to college. Enrollment has dropped, as young adults are making decisions to learn online, work full-time, hustle with a few gigs, etc. and employers are realizing that many entry level jobs no longer need a college degree as a pre-requirement.

A couple of our friends in Texas just sold their home, retired from teaching, and are going to travel and live in their travel trailer. They are completely re-thinking how to travel, how to live after retirement, and are taking their sweet time to figure out “where” they will retire.

The average size of home sold in the last 12-15 months is 33 sq. feet larger than the previous year. People are re-thinking their homes, how they use them, and are wanting more space for “flex”, i.e. work from home, exercise room, virtual learning area.

Google and YouTube have seen a 16X spike in “electric vehicles” searches in the last few months. Drivers and car owners are re-thinking their fuel costs, or maybe their own personal carbon footprint, or simply embracing the latest technology.

During the pandemic, millions who stayed home started reading “Reddit”, and learning how to invest on Robinhood. They now are re-thinking how they can invest, and increase their returns. Many of these millions of online investors had never been involved in investing just two years ago.

As a coach, an important question that I’ll be asking this summer: Leaders, what do you suppose your employees are re-thinking? Leaders, are you ready for a potential exit of some of your talent? Leaders, are you really ready to listen to your employees’ needs and wants, and then respond with a win – win solution? Leaders, are you ready to hire new talent that has different career aspirations? Leaders, are you ready for employees to want an EV plug-in dedicated area in your company’s parking garage? Bottom line: be ready, because everyone is re-thinking something. And if you think they aren’t, then you might just be out of touch.

Jen Wilfong, June 2021

Posted on

Thinking That…

Thinking that…this public health crisis will teach us all about the importance of understanding and learning more about the impacts that science and math have on our daily life. 


Thinking that…just like after the 9/11 terror attacks and the resulting surge of brave men and women who joined the military, we’ll see an increase in people retraining to become nurses, respiratory therapists, and doctors. And cleaning companies will establish even better processes to clean workspaces.


Thinking that…we will visit our seniors more frequently and observe their care more closely at nursing homes. 


Thinking that…I hope and pray that I never end up in a nursing home, not me nor any of my loved ones.


Thinking that…we (my partner & I) will quarantine once a year, as we are finding it beneficial to take some time to focus on our health, exercise, nutrition, tech & digital aptitude, writing, cleaning, organizing, home projects, continuing education, and things that rarely get reviewed (like insurance and umbrella policies). It also allows our bodies to take a break from the forces of life, and yet still be outside to see and wave at the neighbors and go to the store. 


Thinking that…because I had a couple personalized, proactive discussions with physicians here in Florida, I changed a few things up, because they taught me to proactively care for my own immune system better, immediately. 


Thinking that…losing weight now is a benefit of staying home. We are eating less and much more intentionally to help protect our immune systems.  We’re also exercising 100’s of minutes each week. 


Thinking that…embracing technology & doing business digitally, with a highly personal touch, has kept me, my company, and the company that I work for highly relevant during these times while many are working from home. 

Thinking that…I am beyond grateful that we both are working, and it’s probably MORE, and that my clients are paying their rent. Felt good to give our clients a discount in April and May. Truly feel for those who aren’t working, and can’t pay their rent.


Thinking that…since I have been working from home for nearly eight years, I got a jump on this whole “work from home” movement.  Grateful to be able to share quite a few best practices with many of my colleagues.  


Thinking that…when I was a young adult, so glad that I listened to the financial experts who said emphatically, “save up to build an emergency fund of 3-6 months of expenses,” and “pay yourself first (401K or similar), have your company match it, and do it for your future retirement or cash flow needs.” Praying that many young adults can do that again, as we come out of this public health crisis.


Thinking that…we will all be a bit cleaner, wash our hands more frequently, and really think about who we hug, and why. And who we shake hands with, and why. 


Thinking that…appreciation will spike about all those events that happen naturally and/or annually, like graduations, tournaments, weddings, funerals, classes, trips and holidays. 


Thinking that…we were stocked up, but the run to the store will happen even earlier in the future when we hear about something that’s happening across the world. We will be even better stocked with healthy options to strengthen our immune system, and to also have a few key go-to items, like toilet paper, water, fuel, etc. 


Thinking that…Google and Apple can trace and track me to keep me and others healthier. I am good with that. Nothing to hide, absolutely nothing.


Thinking that…many of us are becoming even better at client service, and more astute entrepreneurs. Creativity is flowing; I mean, check out Zoom calls, TikTok, You Tube, carry out in restaurants/stores/pharmacies/etc.


Thinking that…I can’t wait to see and hear a live concert. Music has impacted me more positively than I ever realized. 


Thinking that…although I love sports, actually not missing the games as much I thought I would. Wasn’t sure how I’d make it without March Madness. But, realizing that there is so much to learn and read about, and to do. 


Thinking that…staying connected with family and friends has always been a priority, and thus thankful for low levels of anxiety right now, and no depression. It’s fun seeing them on Zoom & Facetime regularly and spontaneously. Praise the Lord. Praying for those who are experiencing stress and anxiety.


Thinking that…my parents are being remarkably healthy and yet staying engaged thru this quarantine with physical distancing. So proud of them. Zero complaining. 


Thinking that…we are praying more, before eating at the table. And that’s a great peace to have and to also feel the deep connection with Him and each other. 


Thinking that…although our lives have been disrupted, adjusted routines have been tweaked and are working pretty darn good. 


Thinking that…it’s not been that bad. In fact, I see (as mentioned in my earlier blog) much HOPE. I Hope. 


Jen Wilfong 4/20/2020 

Posted on

In The Next 100 Days, I Will…

This is the week in January when New Year’s Resolutions stop, stall, or become unrealistic for most people. Back on January 1, just 21 days ago, these were invigorating ideas to attack with energy in 2019. Things have changed. So what is getting in the way of these resolutions? Why are they losing steam? Now what do you need to do?

In our coaching work, we find that New Year’s Resolutions lose steam due to a variety of reasons. We also find that the art of delegation and accountability is tied to how you ask questions and give clarity around when, who, what, and why.

WHEN. When do you want to accomplish your goal? It’s a simple question, but the most critical one that is typically not understood. Many goals are set, and are missing a date. Thus, the goal keeps getting pushed out or not achieved, because a date was never set. That’s why it’s a great tactic to state, “In the Next 100 Days, I will...” When we force ourselves to identify what WE will do in a more defined time period, we tend to be more successful. Just try it and simply ask, “When does this need to be done?”

WHO. Who can help hold you accountable? Having a partner, teammate or coach will help you push through barriers, and sometimes even help you get there more quickly and smoothly. Who can help you with their expertise, and are you asking for it?

WHAT. Goals that are specific and truly have some ummph behind them tend to be achieved than ambiguous or unrealistic goals. For example, if I want to weigh in the 150s this year. I want to get there, and before the end of April. Why? Because I want to feel and look better, while at the lake in the late spring and all summer. Before that though, we head to the Florida beaches right after Easter. So it’s time to get serious and be wise on portions: reduce one meal every day to simply fruit and a small handful of nuts, and also increase my exercise to at least 10,000 steps every single day.

WHY. Plenty of goals are loosely defined, i.e. “lose 10 pounds.” However, when we add some why and purpose behind it, these goals tend to be MUCH more achievable. Let’s take my simple, “weigh in the 150s this year.” WHY is that so important? Because in the summer of 2018, I was diagnosed with osteoporosis at just 53 years old. My doctors gave me a list of things to ensure that I do for the next few decades of my life, and one of the specifics was “weigh in the 150s, carry less weight on your briddle bones, and strength train so that your muscles are strong to carry your body/weight.” DONE. That’s all I needed to hear.

What’s YOUR WHY? Name it. And then state, “In the next 100 days, I will...”

p.s. Many thanks to Dr. Kevin Elko’s message here in Indianapolis last week. He inspired me to write this blog. He asked the crowd to say out loud, “In the next 90 days, I will…” MANY thanks to Dr. Elko for his reminders on what we CAN do. Follow him on twitter @DrKevinElko

Posted on

Keep Moving.

Keep Moving.  It’s a healthy thing to do considering the amount of time we are sitting.  But, HOW do I squeeze that in during my busy days and evenings?

Have a walking meeting with a colleague at work (instead of sitting in an office or conference room).

Meet a friend and go for a walk (instead of sitting for a cup of coffee or dinner).

When going to the store or work, park away from the front door or elevator (instead of squeezing into to a close spot, and getting a door ding).

After dinner at home, slide those walking shoes on for a 15 minute walk or jump on the bike for a quick spin of the neighborhood (instead of sliding in to your recliner).

Walk the dog, or the neighbor’s dog, or pet sit.  Dogs will get you up regularly and look forward to walks & being with their humans in nature.

When waiting in the airport, simply go for a couple strolls up and down the concourse (instead of sitting in the uncomfortable and hard seats at the gate).

When in an elevator by yourself, do some toe raises.  Or better yet, take the stairs if they are well lit and provide a sense of safety (instead of just standing).

During the ads on TV shows, stand up. Do a few squats. Squeeze in 10 push-ups (instead of just sitting).

Blue Zones research indicates that people who move naturally live longer.  I am trying to find ways to move naturally during moments throughout the day. What will inspire you to do the same thing?