Tag: Health

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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: 343rd, 344th & 345th

December 9th Coaching Tip: Talk It Out, Talk It Out.

As I was in my office today, someone knocked on my door and needed to “talk.” Thank goodness I had a free slot in my calendar for about 45 minutes. Talk she did, and talk, and talk. All I did was listen for the entire time, and then at the end, I asked her: what are your options. She believed that she had two options and then settled on one on the options. Sometimes, people just need someone to talk to; know when you need to just listen. Know when to not even ask questions. Know when not to provide advice. Just let them talk it out.

December 10th Coaching Tip: Don’t Blow It All.

For centuries, people have spent decades building their own personal brand, based upon the daily decisions that they make. It takes discipline to stay on the ‘straight and narrow’. It’s so easy to deviate and slip.

Today, a story was released in Michigan about the head football coach having an extra marital affair; both parties are at fault. Many know that. With the holidays approaching, I can’t imagine on this head coach’s wife and three kids feel about being betrayed.

This lack of discipline causes so much harm; those impacted are too many to mention. With your daily and weekly decisions, take 10-15 seconds and pause, think about your consequences, before you take a significant action. Don’t blow it all.

December 11th Coaching Tip: Empower Someone.

Earlier this week I was asked to travel from FL to TX for a couple days of meetings in mid-January. The leader really wanted me to be there, however I was hesitant to commit, since I’m already traveling in three of the four weeks in January. What do I do here?

I reached out to my colleague in TX, and asked him if he was going to already be in that area during mid-January. Good news, he was. Empowering him, I asked him if he would like to go to the team’s offsite (instead of me). He said yeah, for sure. Then he asked for time to get him up to speed on the work ahead. I will gladly help prep him, and he’ll deliver with excellence. Empower people!

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365 Coaching Tips: 316th, 317th & 318th

November 12th Coaching Tip: Catch Those Northern Lights.

My iPhone was all of the sudden starting to “blow up.” I was getting photos from my godson, his daughter, her mother, etc. Multiple photos. They were almost in tears, realizing that they were witnessing the Northern Lights. They were driving to their farm, the skies were dark, the stars were bright, and then they noticed the Northern Lights. Out popped their phones, and they just started taking photos.

I felt honored that they wanted to share their excitement with me; they felt pure joy. Only God can create those views, only God. The next evening, I was able to go outside and see the Northern Lights thru a photo, but I couldn’t witness them with the naked eye. Being in Indiana, this is not a normal thing to see the Northern Lights. If you can intentional, catch them.

November 13th Coaching Tip: Prepping for Appropriate Sleep.

We have a big weekend planned, with seven of us staying over in our newly remodeled home all weekend and a total of 16 of us pre-gaming for IU football versus Wisconsin. Sleep and steady pace at work were crucial this week. In fact, this evening I ordered some groceries, picked them up, drove to our “party” home for the weekend a whole evening early. I want to sleep well tonight, and also sleep in a bit on Friday morning.

Guess what? It worked. I slept great and was ready for our fun weekend ahead. Now that I’m in my 60’s, it’s in my best interest to get the appropriate amount of sleep. That means talk it over with your friends/spouse/family, and then get your sleep.

November 14th Coaching Tip: Show Up for Others.

Two years ago, Indiana University awarded me the Leanne Grotke award. The I-Association selects two female, former athletes who are still alive and making a difference in life and for IU. This evening, another one of my teammates was a winner of this prestigious award. Cindy was all-Big Ten all four years she played at IU, then she moved to California and soared with her career in the Cal State system teaching and inspiring other young adults. I was so glad that I showed up for her evening; Cindy’s parents and brother was there, and it was super to catch up with them, because we used to see them nearly every weekend during the season. And one other teammate showed up, Diane. Kindness showed up.

Was I busy? tired? Heck yeah I was. Do I have company coming over for the weekend? Yes I do. But it was the right thing to do to show up for Cindy. She appreciated it and we shared a moment about how we both have been deeply impacted by the horrors of dementia with those we love. Show up for others! We were basketball teammates, and now we’re teammates in life.

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365 Coaching Tips: 304th, 305th and 306th

October 31st Coaching Tip: Treats for Kids & Adults.

Halloween is now turning into a fun evening and treat for all ages. As a kid, I remember it being all about the kids, making outfits, having outfit contests, counting all the good candy, weighing how much candy we got, etc. Now it’s a full-on family affair; the parents are trick or treating WITH the kids, walking behind them or pulling them in wagons or pushing them in strollers. The parents are festive, happy, and in outfits as well. So step up your treats: adult size candy bars for the adults? or free beverages? And for the kids, the same good ole treats always work. Give ’em treats, no matter if it’s just kids or kids with their parents.

November 1st Coaching Tip: A World Series for The Ages!

Game 7 of the 2025 World Series had the Los Angeles Dodgers playing the Toronto Blue Jays, in Toronto. The Dodgers were trailing most of the game, got it tied in the 9th inning with a couple unlikely plays. On to the 11th inning the game went, and the relief pitcher (Yamamoto) was actually a starting pitcher ALL year for the Dodgers. Yamamoto somehow had pitched the evening prior, and then three full innings (9th, 10th, 11th) in this 7th game of the World Series. He was able to easily get the Blue Jays out in the bottom of the 10th (three up, three down). In the 11th inning, with a couple runners on base, the Blue Jays hit into a double play. Dodgers WON, 5-4.

Players stepped up and made highly stressful plays. Viewers all over the world were watching, some 25million viewers, late into the evening; Nov. 1st coincided with the time change, too. The stressful plays came from unlikely players; the Dodger’s 2nd baseman (Rojas) homered in the 9th to tie the game, 4-4; then in the bottom of the 10th, he threw home on a fielder’s choice and got the runner out at homeplate. In the bottom of the 9th, two Dodgers’ outfielders ran into one another, but the taller outfielder who had just been subbed in for defense indeed made the play. Then in the 11th inning, Dodger’s catcher Smith homered, to give the Dodgers a 5-4 lead. It was a world series for the ages; unlikely people stepped up. And the Dodgers’ manager made some critical decisions that worked to perfection. He believed in his players and trusted in his key decisions.

November 2nd Coaching Tip: Check Your Tire Pressure.

We have a couple cars that we keep in our garages in our north and south homes. Therefore, a couple of the cars may go a couple months without being driving. Today, I took one of the two cars for a drive to charge up the battery really good, fill up the gas tank, and ensure that the air pressure in all four tires was 42 psi. Of course, all four tires were NOT at 42 psi, so I spent two dollars after filling up the gas tank and aired up all four tires. “Safety first” was on my mind, before I head out to drive across the state tomorrow morning for three days of business meetings. Don’t wait; check your tire pressure. (Note: if you don’t know what tire pressure is correct for your car or truck, there is a sticker on the driver’s side door to indicate the preferred psi.)

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365 Coaching Tips: 301st, 302nd, and 303rd

October 28th Coaching Tip: Take Care Of Your Toes.

It was time; go get a pedicure. I try to do it every three weeks. It’s an hour of time that I can completely relax and also care for my body. My feet are a priority to my overall wellness, since my favorite things to do are to walk and be outside, going to sporting events and working out. Taking care of my feet is and will continue to be a discretionary expense that I will keep in my budget. I’ve noticed that people who don’t take care of their feet tend to have ingrown toenails, nail disease, unattractive callouses, etc. Another thing that I have noticed is that as people age or get pre-diabetic or diabetic, some people have a hard time reaching their toes. Then, those toes are not cared for. This can create long tern issues. Take care of your toes.

October 29th Coaching Tip: An Evening With The Gals.

We love Italian dinners. We love our friends. And, we love celebrating birthdays. So we blended the three loves together, and five of us met, had wine and appetizers, opened some gifts, had dinner and yes, dessert. We arrived at 5:30pm, and rolled out of the restaurant around 7:50pm. We enjoyed the dining, our server was super, and he just let us talk and spend quality time together. Not once did we feel rushed, not once. We all got caught up, planned our next gathering for mid-November, and something for the summer of 2026 in Michigan. Get your time with your pals; it’s a huge indicator for long term wellness, your ability to keep strong social connections with some key people in your life. It doesn’t have to be family; it’s great if it is family, but friends who have deep, shared connections can be very healthy. Plan an evening with your people, the gals, the guys, the family.

October 30th Coaching Tip: Get Some Sunshine.

It’s fall, leaves are gorgeous, and it’s the day before Halloween. I purposefully went outside today to walk and soak up this fall weather, before it turns to winter. My walks included spitting rain in the morning, breezy winds in the afternoon, and cooler temperatures in the early evening. However, it was worth it. Being outside walking is my favorite thing to do; it’s free and full of freedom. And yes, there were a few moments of the sun shining thru the golden leaves; I stopped to take some photos and soak up some sunshine.

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365 Coaching Tips: 298th, 299th & 300th

October 25th Coaching Tip: College Football Coaches Are CEO’s.

Top college football programs are multi-million dollar businesses. These football programs and coaches can transform universities and towns. This can work both ways; if the program wins, the benefits extend to an unmeasurable impact because it’s so large. If the football program loses, there are less visitors and fans, economic development, merchandise sold,

I’m feeling it and witnessing it as an alum of Indiana University. Our football program has been average to poor since our football team went to the Rose Bowl in the 1960’s. Sure, IU Football has gone to some other bowl games, but the fans haven’t been flocking to IU’s Memorial Stadium for decades. Now they are. Why? Because IU made the commitment to the football program, fired a nice head coach who did ok, and then hired a winning coach who had been overlooked for decades at numerous other programs.

In less than two years being on IU’s campus, Coach Cignetti has lit a fire under the IU students and alumni with the team’s winning performances last Fall and again this Fall. In fact, Coach Cig has the Hoosiers ranked #2 in the USA, only behind undefeated Ohio State and last season’s National Champ. Coach Cig isn’t just coaching college student athletes, he’s leading assistant coaches, trainers, volunteers; he’s in front of the media regularly and getting his “winning” viewpoint across to everyone. The IU alumni are now attending games, buying merchandise, paying attention, creating hype, etc. This may drive the University to add more high-quality seats to the 58,000 seat Memorial Stadium, which is 40,000 to 50,000 less seats than at Penn State, Tennessee, Michigan and Ohio State. When the new high-quality seats and suites are added, those fans will expect an upgrade in hotels, housing (AirBnB), restaurants, tourism, shopping and safety in the area nearby Memorial Stadium. The impact of an elite college football program and how it’s coach leads, wins, and communicates are BIG MONEY. (And I haven’t even mentioned all the NIL deals for the student athletes, which is multiple millions of dollars to attract top talent now.) Change is happening in college sports; in my opinion, there’s not a more important leadership decision than WHO is your college football coach. Do the math: 50,000 additional seats x $100/seat x 6 home games = an incremental $30 million dollars per year in revenue. Yes, there will be infrastructure costs to get those extra 40-50,000 seats, but the revenue is undeniable. An donor and businesses may fund that infrastructure.

October 26th Coaching Tip: VO2 Max Matters.

What is VO2 Max and what makes it so important to longevity? VO2 Max is the maximum amount of oxygen your body can consume during exercise. In other words, it is your cardiovascular fitness measurement. My wellness goal is to have VERY good and elite level VO2Max. I learned how important it is when I read the book by Dr. Peter Attia, “Outlive.” It’s now a favorite and I have it “pinned” on my Apple iPhone “Health” info app. (free, on your iPhone)

Currently, my VO2 Max is at 35.8. For my age of 61 years old, that’s in the high range. This summer, I achieved my highest VO2 Max level (since I’ve been measuring it) of 39.8, as I prepped for the National Senior Games. How did I do it? I was doing regular high intensity interval training, with sprints, fast walking, and rowing for over 18 months. Since August, I have taken a bit of a break from the HIIT training that I was doing for 18 months. My brain was telling me to give my hips and Achilles tendons some relief. So I have done that, and so my VO2 Max has dropped 4 points. Now that I’m more rested up and fully recovered from a September cold, I’ll be doing the HIIT training again soon as I head to Naples for the winter.

October 27th Coaching Tip: Practice, Practice, Practice.

Next week, I’ll be speaking with some of my colleagues five different times. Although each time is 30 to 50 minutes, while sharing the “stage”, it’s important to prep, know what you’re going to say, what topics are relevant and on the mind of the audience, and how we engage the audience, are ALL very important as we prep.

The best speakers make it look easy, and it’s because they know exactly what they are going to say, when, with the right tone and pace, etc. They know when to smile, to pause, to raise their voice, to use their hands to reinforce a point. This is because they have practiced. Some of the best leaders are the best communicators. When a leader can articulate clearly and simply, it’s very helpful for the audience/team/company that you are leading. If you’re going to speak, take time to intentionally practice, practice, practice.

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365 Coaching Tips: 289th, 290th & 291st

October 16th Coaching Tip: Ask For Grace and Flexibility. 

I was concerned that I would miss my flight today. Last night, I asked the meeting coordinator and my colleague to see if I could speak earlier on the agenda to help ensure I made my flight. When we explained it to the person that I was requesting the switch with, he agreed quickly and understood. He then went on to share with me that he recently had a very scary health issue and was rushed to the ER for emergency brain surgery. I looked at him and listened intently to his story about him experiencing a stroke and being unable to talk. He said it was so scary and happened to fast. Being curious and listening to him allowed me to understand why he was flexible for me.

He had grace for me; I had grace for him and what he went thru recently. 

October 17th Coaching Tip: Have A Plan. 

This week as I traveled to New York City, I made a plan to not workout BUT get my exercise by walking and doing my stretching exercises. I also planned to not drink any alcohol; I had one drink all week and lots of club soda. Lastly, although I wanted to, I made the decision to not attended a Broadway show. Although this was a difficult plan, I am pleased to report that I did it and feel pretty good as I fly home on a Friday evening. I made my health the most important goal of the week: my wellness is more important than ANYthing.

Had I not had a plan, I would have probably squeezed in a show, drank a few drinks, and missed some exercise and lacked sleep.  Have a plan. 

October 18th Coaching Tip: Lots on your mind? Write it down.

As I returned from NYC this week and settled in at home, I had a lot of to do’s on my mind as the evening wrapped up. Finally, I grabbed a piece of paper and wrote every item down, line by line. I even keep some pens and pieces of paper by my bedside, too. If I’m rolling around at night with lots on my mind, I find that if I write it down quickly in the middle of the night, I go back to sleep quickly.

Give your brain a break; there is a lot rolling around in your head. Write it down, or have a to do list that’s prioritized in your notes on your iPhone, or put something on your iPhone calendar to remind you to do a task. Leverage the simple and electronic tools to ease your mind.

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365 Coaching Tips: 283rd, 284th & 285th

October 10th Coaching Tip: Embrace New People.

My mom and I enjoy going to watch the harness racing at Hoosier Park in the Fall. As a family, we have won some very big and important races. Even though she didn’t own any of the horses racing tonight, we decided to go again and she got 12 seats at 3 different tables in the clubhouse to watch the races and my nephew race. It was fun, great food, less stressful since we didn’t own any of the horses that were racing, and my nephew won two huge races; one was a longshot and I was screaming very loudly as he and his horse cruised down the final stretch to WIN!

Another treat on this night of racing was that I invited one of my IU women’s basketball teammates to sit with us and watch the races. She jumped at the opportunity to join us, and she convinced her sister and brother in law to drive to Hoosier Park and watch the races. I embraced them, sat with them, and really shared how to understand the program that helps them pick/bet/cheer for the horses. What a fun evening, watching them learn more about harness racing. Embrace others and share your love with something. It’s good juice for everyone involved.

October 11th Coaching Tip: Memories Together.

My neighbor turned 59 today. His wife invited me over for a small gathering of their parents and sons, and me. Did I go? Heck yeah. His wife made all kinds of yummy homemade food, with a theme that focused on the Indiana University football game versus Oregon. We devoured all of her goodies…and celebrated her husband’s 59th birthday with people that were closest to him. Help shine the light on others, and make impactful memories together. His 59th birthday won’t be forgotten; homemade food, with family, and an IU upset road win over Oregon.

October 12th Coaching Tip: Sundays Are Rest Days.

Today was a day of rest, right out of the good words in the Bible. Rest for the week ahead of high-stakes work in New York City with international leaders. We took it easy, read our Bibles, listened to music. With the intensity of work ahead this coming week and to keep up my overall wellness and resilience, it was important to prioritize rest today. I’m learning that in my 60’s now, business travel for me has to be a bit more planned. I need to thoughtfully move thru that week, but even more importantly, get hydrated and rest properly BEFORE I go on that business trip. My health has to be good and solid to help be present, helpful and purposeful for others as I coach them. Thus, today was a Sunday. And, Sundays are rest days, as requested by our dear Lord.

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365 Coaching Tips: 277th, 278th & 279th

October 4th Coaching Tip: Full of games.

College football was in full swing this weekend. Lots of games, but for some reason, I kept a close eye on the Baylor game. Down by a bunch, the Baylor football team scored 18 points in the fourth quarter. And on the last play of the game, Baylor blocked a 37-yard punt that allowed the Bears to win the game by one point. Not a lot of commentary was heard about this game; neither team was ranked. However, WHAT AN EFFORT. The Baylor men never gave up…all the way down to the very last play. To win the game,, they all knew they HAD to block the punt. In witnessing the replay of the blocked field goal, I noticed that not one but multiple Baylor players jumped very high into the air to try to block the punt.

Although the day was full of games, it was the extraordinary effort by Baylor that captured my attention.

October 5th Coaching Tip: Patience Worked.

The hunt for frozen blueberries took us all over Michigan today. Although we had been in Michigan for three days, we had only been to one road-side market that had fresh blueberries. As those three days crept in to the fourth day, it was time to switch our hunt to frozen blueberries. And finally, at our last orchard stop, I walked in and went directly to the freezer area and boom, there were two bags of blueberries (2 x 10 lbs). Our patience worked out, especially after we pivoted and changed our search from fresh to frozen.

Be wise. Read the signals. Patience will be rewarded. It worked.

October 6th Coaching Tip: Go See Our Senior Seniors.

Over the past few days off, we visited a 96-year-old uncle in Traverse City and another 81 year old uncle near Detroit. With all the driving, traffic, hotels, etc., was it worth it? YES. We learned so much history from the 96-year-old about times during his childhood, while he was in the Navy, his work for the Michigan department of Natural Resources, etc. He forwarded photos to us for two days after our visit. He was thrilled that we cared about HIM. And my 81 year old uncle reminded me that he was a good track and field athlete; he high jumped, ran the 440, ran cross country, and pole vaulted. He referenced 10′ 9″ multiple times, so I’m guessing that he pole vaulted that high. Amazing, that’s almost 2X’s my height.

Go see our senior seniors. I’m 61 years old and a “senior citizen” now. But I view the 60’s as the go-go decade, the 70’s as the slower-go decade, and the 80’s as the slow-go decade. The senior seniors aren’t “me”; they are older and ready to share their stories to those who care to listen. It’s only of the most intentional and kind things that one can do.

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365 Coaching Tips: 268th, 269th & 270th

September 25 Coaching Tip: Drink Water.

I’m now on week two of this lingering cough from the cold that I had last week. I’m noticing that my body is working overtime still; my heart rate is a bit elevated and my energy is a bit lower than usual. Thus, I’m really focusing on drinking alot. Water, vitamin water, hot tea with honey, tonic water. Drinking water keeps you hydrated and in my lil ole opinion, moving!

September 26 Coaching Tip: Open the Windows.

It’s truly beautiful Fall weather, dropping in to the 50’s over night and rising to the 80’s during the afternoon. Because of my cold, I’m intentionally opening the windows to help with my sleeping and to also “air out” the house from all of my coughing.

Soon it will be late Fall and colder, with no real opportunity to open the windows. Open up the windows, let the stink out, and the fresh air in.

September 27 Coaching Tip: Get Some Sunshine.

I’ve been intentionally getting outside to walk slowly in the sun, to catch some normal Vitamin D. Walking is free and the best exercise for everyone. And sunshine is free, too. Why not combine them both, as I recover from this cold and cough, and do things that are healthy and free. Get outside and get some sunshine! It’s healthy and superb for your long-term wellness.