All posts by Jeanne Floresca

About Jeanne Floresca

Jeanne Floresca is the author of How To be Happy 99% of the Time: A Practical Action Plan to Make Life Easier, Fun, and Meaningful as well as, Paleo Traveler: Old World Recipes Flipped NeoPaleo, a cookbook of traditional recipes made Paleo Diet approved. Jeanne has been in the health and fitness industry for over ten years. She is a teacher at heart and along with her entrepreneurial passions, she endeavors to create products and programs that support the efforts of women who choose to live a healthy, happy, and ageless lifestyle. She has a BS in Sport Management and numerous national health & fitness certifications. View resume

6 Steps to Look & Feel Your Best at Special Events and Life Milestones

As we age, milestone events come at a faster rate. It can seem like we’re celebrating a “big” birthday sooner than later. We find ourselves commemorating different types of “anniversaries” from love and commitment to work and achievements. In the recent picture above, I’m celebrating my 13th anniversary with my love.

Then, faster than you can find out what “adulting” means, it’s time for the class reunion!

Whether you’re attending a dear friends wedding or planning a once in a lifetime vacation, here are mindful and holistic steps to look and feel your best.

1. “Feel your feelings” about the impending event.

  • Do you have any apprehension or anxiety about it?
  • What are your worries if any?
  • What does the event mean to you?
  • Do you have a positive or negative feeling about the event?

Life milestones have a way of bringing to light our deepest worries and fears.

Take note of these different thoughts and feelings. Reason what you can and heal what you are able to. In this way your “feelings” are felt, you address them as best you can, and hopefully you get more freedom, peace, and happiness by dealing with them instead of brushing them off. Ignoring your feelings only leads to regret and unhealed wounds.

2. Mentally prepare for the event.

Create a positive mindset so you can enjoy yourself. 

  • What do you want to happen at the event? 

Get clear, then see it in your mind’s eye, and envision the day as you would hope it would be.

  • Who do you want to see?

Freely imagine the interesting conversations and interactions with those people. See yourself having fun with them!

  • How do you want to feel?

Visualize yourself in a great mood and stir these feelings within already. Feeling happy before the event will help assure a pleasant evening.

Attitude is everything when you’re trying to have a good time.

3. Plan as best you can.

A clear yet general idea of what you want will be easier to accomplish and relish.

Think of this as “Goldilocks” planning. Not too much, not too little, but just right.

Wisdom tells us that too much planning can be stressful. When we try to control every detail of an event or occasion it almost always leads to headache and frustration. On the other hand, not enough planning can bring about other stresses such as the unease of “not knowing” and disappointment.

To find that middle ground—the “just right” feeling—your expectations of the event have to be more about what you want to “feel” rather than see. With that said, once you’ve gotten the “feeling” you want, you generally like what you see.

4. Get in better physical shape for the event — if you like.

Feeling good about your health and physical appearance is a healthy aspiration. After all, we should care for the temple that houses our soul.

With my clients, I promote an individualized and intuitive-eating and ageless-living lifestyle and not any crash course diet or generalized fitness plan.

In any case, if you’re motivated to make a few lifestyle changes for an event—go for it. Perhaps you may like the results so much that you will adopt a healthier lifestyle.

If you’re healthy and have no medical conditions that can worsen if you alter your diet, then you may want to do the following to look and feel your best.

  • 2 weeks out – cut out all processed food
  • 7 days out – cut out all sugar and fruit
  • 3 days out – cut out “added” salt and other sodium laden foods

Throughout the 2 weeks eat normally—with healthy-size portions—just remove the processed foods and such from your diet. You can work out as you usually would or increase it by a tad. Don’t overdo your workouts because if you’re not use to doing a lot, you can risk injury.

Depending on the individual, the above meal plan—while eating normal portions—can help a person lose 3-7 pounds in 2 weeks. If you follow this eating plan, you do so at your own risk.  Please make smart and loving decisions about your health.

5. Shine like you mean it!

Our outer beauty is best enhanced through our inner work.

The more self-love we possess, the less stressed-out we are, and the more kindness we show — the more beautiful and timeless we become. This is first and foremost. Then, add to that a little self-care and personal attention and you will shine bright like a diamond!

Small things you can do to increase your confidence and good feelings for an event is to wear an outfit that makes you feel amazing, put make-up to accent your features, wear jewelry that makes you feel special, and spray a little perfume to get you in the mood.

Bigger things you can do is to get your hair and nails done. A relaxing massage before an event is nice to calm the nerves and make you feel at ease. A quick exercise session will also relieve tension while increasing your “feel-good” hormones.

The key to dressing for an event is to dress for the occasion, stay true to your personal style, and feel comfortable in what you’re wearing. Ideally, your clothes, jewelry, and make-up should enhance how you want to “feel.”

6. Seize the day!

On the day of the event permit yourself to have fun.

Connect. Laugh. Eat and drink to be satisfied and merry.

Most of all, be present and let your inner beauty shine. 

Remember, this is just one moment in your lifetime. Take it in.

Flow. Dance. Smile.

Tweet it like you mean it!

I enjoy my life and create my happy moments. Click To Tweet

If you need help creating your ageless lifestyle and overall healthy, happy, and positive attitude, then check out my life-coaching services.

Your coach,

Jeanne

A Timeless Rant on Judgement and Perfection

I concluded that I judged others because I judged myself. For the last few months I’ve tried to instill a new belief, “The less I judge myself, the less I judge others.” I want to adopt this idea because I prefer not to be judgmental. 

At the same time, I learned I had a tendency to judge others—including myself—against what the “perfect person” would do.

I got this idea from the book The Queen’s Code by Alison A. Armstrong. In her book she uses this idea to explain why women may get upset at the behavior of men because they compare “his” actions against what a perfect woman would do.

It’s impossible for any man or woman to live up to a perfect person.

Moreover, since there is no perfect person, this “comparing” business is just painful and fruitless.

From here on—along with judging less—I will also give up judging others against the perfect person. But, if I do judge—because I’m not perfect and sometimes it happens—I find myself judging others with more compassion than I do myself.

I am more understanding when others are not perfect — when they seem not to know what to say or do. I forgive people easily for making mistakes and for misbehaving. I even go beyond compassion and actually feel empathy.

This is well and good, but where is that compassion and empathy when it comes to Jeanne not being perfect? Where is the understanding when she doesn’t know what to say or do?!

I should have more compassion for myself because I know my whole story.

I know my upbringing. I know my thoughts.  I know my feelings. I know the actions I have taken.

I know what my butt has been through—and pardon my French—but I should be understanding as f*ck towards my not knowing, my mistakes, my imperfections, and so on.

Do you feel what I’m saying? I think you do. I’m assuming we have this in common.

We judge ourselves too harshly against an ideal that isn’t real.

Now that I’m privy to this personal flaw, I’m going to show me some kindness.

I’m going to say ‘sorry’ to myself. I’ll tell myself, ‘You’re doing your best and you’re a good person.’

I’m going to listen to my feelings and let myself vent. I’m going to surrender to not being perfect—or not being like my mother, my sisters, or some woman who I think has the answers.

I will forgive myself. I’ll heal the experience that taught me I needed to be perfect to be loved, accepted, and understood. (What a load of poop!)

I’m going to love and accept myself as I am—imperfect—because I deserve it.

Furthermore, only I can give this kind of compassion to myself because no one knows me better than me. In this, I am the perfect woman for the job.

Last thought…

I—WE—need to let go of self-judgement.

We are too old (a phrase you’ll rarely hear from me) and hopefully wise enough to realize that though self-criticism can lead to change—more than not—it leads us to just feeling bad about ourselves.

Changing and bettering ourselves is admirable, but if we’re measuring ourselves against an unachievable ideal — we will fail miserably and where will that get us? I’m guessing a life with regrets.

That just won’t do because there is no perfect:

  • Daughter/Son
  • Wife/Husband
  • Mother/Father
  • Sister/Brother
  • Girlfriend/Boyfriend
  • Pet
  • Body
  • Relationship
  • Religion
  • Spiritual path
  • Meditator
  • Career
  • Cook
  • Home-maker
  • Writer
  • Speaker
  • Teacher
  • Candidate
  • _____________

And one more thing…

In addition to not being perfect, let’s revel in our imperfections because this makes us unique.

No one else can play the part of you better than you.

With our imperfections, we are still strong enough to handle our trials.

With our flaws, we are still smart enough to solve our problems.

With our limitations, we are still capable enough to navigate a happy, satisfying, and love-filled life.

Yes. YOU and ME.

As I’ve said before—You are the leading lady of your life-story—and all memorable women are complex and flawed in their own way.

Tweet it like you mean it!

I'm not perfect and that's OK by me. Click To Tweet

Your coach,

Jeanne

Sensuality Sweetens with Age (If You Want)

Sensuality is a feeling and a state of mind that you can choose—at any adult age—to cultivate. I’ve found that feeling sensual sweetens with age because as you get older, you become more aware, wise, and confident.

To be sensual is to arouse and gratify the senses. This is different from being “sexual” which is more about physical attraction and intimacy. Nurturing ones sensuality does make for better sex, but beyond that—unleashing your sensual side—invigorates and elevates ordinary life experiences into something more fulfilling and absolutely not-boring.

To be sensual is to have a heightened awareness of your sense of sight, smell, sound, taste, and touch and to use them to make you feel amazing.

Elevate Your Senses

Sensuality in “sight” is about looking at something and seeing its beauty. It’s about admiring the lines, curves, and space that an object consumes. Next time you see a flower, sports car, or sculpture stop for a moment and look at it with “sensual” eyes. That means SEE its design.

Appreciate how the artist, engineer, or nature created the lines, curves, and features of the object. Pay attention to the details and then step back and look at it whole. Experience what it is to really see something—the beauty of an object just being—through the filter of your highly aware set of eyes.

When one can see the world (or at least certain  things) in this way—with heightened  awareness—ordinary life such as walking in nature, sitting at an outside café, perusing a museum can turn into opportunities of magic and awe. The cool thing is you can choose to awaken these visual sense powers at any time.

Sensuality in “smell” is about breathing in the full scent of something and appreciating what that smell does to you and your body. If you really want to know the smell of something, close your eyes, relax your body, and put your nose close to the object and take a slow deep inhale. Monitor any physical changes—goose bumps, shivers, increased muscle relaxation and so on—that may arise from the scent. Notice what thoughts are triggered by its aroma. Examine your feelings that come to life.

To me, this is what the saying “smell the roses” really means. It’s about taking your time, focusing your awareness, and appreciating the life (or chocolate chip cookie) in front of you. Making time to smell things takes life experiences such as picking flowers, drinking wine, or smelling babies to another level. These brief moments, where you choose to slow down and truly smell something is a way to immediately enhance your daily life into the interesting and sometimes, extraordinary.

Sensuality can open the doors to a different way of experiencing life.

3 Sensuality Exercises to Try:

1. Taste Explosion

Take a piece of good chocolate and eat it as slow as possible. Close your eyes, take the smallest bites, and savor every morsel. Recognize your physical reactions to the chocolate, regard what thoughts chocolate brings up for you, and the emotions that awaken by savoring the chocolate.

2. Sound Expansion

Get a pair of headphones, pick a song that means something to you, turn off the lights in the room, and listen with your complete attention to the music. Close your eyes, visualize what the song means to you, observe how your breath and heart beat change with the music, and feel deeply the emotions that are brought up by the words and melody.

3. Morning Revelation

As you begin to wake from sleep, keep your eyes closed, and awaken your senses. What do you feel? What do you hear? What do you smell? Use your fingertips to slowly caress your sheets, blanket, and pj’s. Squeeze your pillow and inhale & exhale deeply. Take stock of your energy level, what thoughts are playing in your mind, and intuitively ask yourself what do you want for breakfast. Finish by hugging yourself and saying something positive about you and your day.

Sensuality is part physical, mental and spiritual. It’s a way of expanding ones awareness to bring more meaning and enjoyment in one’s life.

Everyone can be more sensual if they want.

The featured image in this post is of my client and good friend Jessica. This picture can be seen as sexual, but what I immediately thought when I saw it was — sensual. I thought this picture as sensual because of what I imagined her feeling during that moment.

Feelings such as the silky water flowing down her skin, the fresh smell of soap and the tropics (as this was taken in an outside shower in Seychelles,) and the calming sound of the water hitting the tiles. What also captured my attention was the utter contentment—a mixture of peace and confidence—that exudes from her aura. Other words that came to mind as I looked upon this image was goddess, feminine, freedom,  ecstasy, and joy. Here is a woman in total sensual abandon—amazing!

You are Sensual (If You Want to Be)

We don’t have to be in an outdoor shower in a tropical island to feel this good. We can be in our own bathroom—taking a bath, shower, dry brushing, or applying lotion—and create an atmosphere of sensuality by elevating our senses to feel more deeply about what we’re doing.

Being sensual may be difficult for some. It’s unnatural for most of us to be so aware in this way. We go about life in such a fast pace that to take the time to see, smell, hear, taste, and touch something with complete focus may seem like a waste of time. But, as I said, “sensuality sweetens with age” and as years go by we realize how time is precious and experiencing joyful moments is truly worth our time.

If you find yourself thinking you don’t have time to be sensual, it’s wrong to be sensual, you’re too this or that to be sensual — ask yourself why?

Here’s a tip. It’s not about why you don’t have time. The better question is, why won’t you make time for yourself to enjoy life in this way when you can?

If you think it’s wrong to be sensual, ask yourself where did you learn that idea? And is it a thought you want to continue believing? If you think you’re unable to be sensual for whatever reason, ask yourself, when did this start and how can you heal so that you can be more free and sensual.

To Be Sensual is to Be Ageless

Sensuality is part of an ageless lifestyle as it supports optimal health. When you savor food you’re less likely to over-eat, slowing down in general decreases stress, and finding more ways to enjoy life improves your total well-being.

Sensuality raises mind-body-spirit connection. As your awareness and ability to listen to your bio-feedback—the information that your heightened senses give you increases—so will your life and health improve. Sensuality also contributes to a timeless way of being, the cornerstone of youthfulness.

Tweet it like you mean it!

I'm as sensual as I want to be. Click To Tweet

If you need help cultivating your sensuality and a meaningful life, then check out my life-coaching services.

ROAR!

Your coach,

Jeanne

7 Signs You May Die with Regret and How to Turn It Around

Dying with regret or finding yourself feeling like you missed out on life is no place to be. Learn the signs that tell you it’s time to change your ways so you can start moving towards the life you DO want and enjoying the well-being you deserve.

The top 5 most common regrets of the dying as reported by The Guardian:

1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.

2. I wish I hadn’t worked so hard.

3. I wish I’d had the courage to express my feelings.

4. I wish I had stayed in touch with my friends.

5. I wish that I had let myself be happier.

Your current way of life may or may not contribute to a life of regret, but it isn’t hard to imagine how a life only lived in the “rat race”—an existence where you’re constantly climbing, competing, and comparing—will make a life filled with stress and disappointment. Competition and comparison being at the root of unhappiness for many people. Also, we were not born to only work, pay bills, and buy an endless amount of stuff. We were born to experience, explore, learn, and grow.

Granted, valuable life experience can be had in the workplace, through the trials of competition and comparison, in buying a home, and even in shopping, but it can’t be the majority of one’s life experience. The top 5 regrets of the dying was not about wishing they worked more or had more things—they wanted to feel, express, and connect more.

At the end of their lives, they wished they lived a more authentic life. An existence where they felt their feelings fully, expressed them honestly, and enjoyed themselves truly. They wanted a life where they made their wants and needs a priority over what others expected and they wished they had spent more time with their loved ones.

To avoid regret in our twilight years we have to be aware of how we’re living today. We have to be more mindful of our life choices knowing that each decision has a consequence. That each choice made regularly brings us closer to a certain end.

The more we try to make better choices—decisions that support our happiness and well-being—the less likely we will look back on our time on earth with disappointment.

Here are 7 signs that reveal your current lifestyle is moving you towards a life of regret and some ideas on how to turn things around.

1. You’re unhappy—a lot.

If you find yourself feeling unhappy most days, then it’s time to fix your life. There is nothing wrong with feeling sad, mad, annoyed, and so on—feeling the full spectrum of human emotions is important to our  personal growth and humanity—but you deserve to feel a general contentment and happiness most of your days. If this is not the case, here are things you can do:

A) Get help. Go see a life counselor, coach, or therapist who can help navigate your life to a happier state.

B) Be honest with yourself. Write down the top 3 things you’re unhappy about and then create an action plan to make things better. You have more power and options than you think.

Sometimes you just need to sit down with a pen and paper, and write out what you want in life. People who write down their goals have a better chance of achieving them. Of course, you need to follow it up with action—listen to your own valuable advice.

C) Heal yourself. There is a reason—an event, a behavior pattern, a limiting belief, a set of circumstances you’re always attracting—that is contributing or creating your unhappiness. Get to the heart of your problems and heal them so you can move on and be happy.

2. You get angry quickly.

Do you feel like you “lose it” easily? Do you snap at people—especially your loved ones—without a second thought, even for the smallest thing? Being mad all the time can destroy your relationships and lead to many regrets.

Anger is an emotion you don’t want to hold on to for too long. It can cause disharmony in your personal connections but even more so, feelings such as rage, indignation, and irritation—anger in its different forms—can “feed” illness and disease by way of distress on the body. Anger also affects mental clarity and spirit balance.

If you’re upset often and you think it’s “not normal” to be so mad, then seek help. There maybe an underlying issue beneath all your anger and frustration. Reach out to friends and family that may understand what you’re going through. Take anger management classes and join appropriate support groups that can help you feel better. Turn to a counselor, therapist, or your place of worship for help and advice.

It’s not easy to change one’s feelings from anger to happiness immediately. If the anger runs deep—stemming from bad memories and trauma—then there is a road of healing that must be traveled before a person can be free of it. In order to die without regrets, our deepest hurts must be resolved.

In order to die without regrets, our deepest hurts must be resolved. Click To Tweet

3. You have poor health.

If your health isn’t the best right now—and you do nothing about it—it will get worse as you age. Being unhealthy when you’re older can be very problematic. Not only does the body heal slower when we’re older—it’s costly. With most people living on fixed incomes in their old age, massive medical bills can eat away at any retirement savings.

It’s easy to imagine what regrets an older, sickly person can have: “I wish I worked out more.”, “I wish I ate better.” “I wish I went to the doctor sooner.”, and so on. Regrets such as these can be avoided by making smart, manageable, and consistent choices that support one’s health and well-being now. You don’t need to eat perfectly or exercise like a maniac to have good health. Point of fact, I advice my clients to be “good”—that’s eating and moving just enough—80% of the time.

In my early thirties I already felt like a senior citizen because of my chronic back pain. I was constantly anxious about my future thinking, “If this is how I feel now, what will it be like in my 60’s and 70’s?” I did not want to live in regret or pain. I decided that it wasn’t too late for me to fix my back problems so that I can give myself a brighter future. Now, in my forties, I’m enjoying being 99% pain-free.

What decision can you make today that contributes to your good health so that your future self will thank you?

Don’t wake up to regret later. Do something for your health & wellness now and be consistent about it. Here are 3 things you can do to get you started or keep you going…

A) Surround yourself with the right people. Get a gym membership. Join a yoga studio. Create a fitness-sisterhood with your girlfriends. It doesn’t matter how you do it, what matters is that you hangout with people who are interested in living healthy so that you can motivate and support each other.

B) Do a health or fitness program. From Weight Watchers to the Whole30, I’ve seen women find more success when they are guided by a program. It makes sense, as with achieving any goal—you need a plan—in order to make it happen.

If I may be so bold as to suggest one of my fitness plans… If you want a jump-start your health & fitness goals—and improve your posture and confidence to boot—join my Better Posture in 30 Days program. With it, you’ll create better habits—learning to do 5 minute exercise routines—that focus on body awareness, helps develop better neuro-muscular efficiency (that’s the ability of your brain to talk to your muscles), and improves core strength.

C) Get a professional to help you. Nothing beats having the guidance of a health & fitness professional. They can create a plan that will help you achieve your wellness goals. They can push you to succeed and urge you to keep going when you feel less than motivated.

Also, I’ve found from my extensive experience as a personal trainer and life-coach—when people pay for something—they feel more compelled to follow through. Whether it’s because they don’t want to miss an appointment, let their coach down, or waste their money—people seem doubly invested in making their goals happen when they invest money in themselves.

4. You feel like a robot.

If you feel like a robot now—a slave to your job, bills, and circumstances—and you do nothing about it, you will have regrets later in life. You will be—as those people interviewed in the “Top 5 Regrets of the Dying“—someone who wished they didn’t work so hard and let themselves be happier.

If you feel mindless—going day to day in a type of fog—neither being engaged or inspired by life, then it’s time to wake up. You were not meant to be a robot. No human is. You are a soul meant to have a human experience filled with all kinds of emotions—from sadness to elation, from boredom to excitement, from fear to hope, and so on. But, don’t get stuck in the mire of life; it doesn’t need to be such a trek.

You can choose to have a more meaningful life by deciding everyday to act in support of your dreams, happiness, and well-being.

If you don’t want to be a robot all your life, then don’t give up on your dreams.  Having dreams—goals, wishes, and deep desires that you try to reach—can inject new vigor and interest in your life. When you live in pursuit of your dreams, you won’t feel like you’re walking mindlessly through your existence. You will feel like you have a purpose.

Your dreams may not be the same as when you were young—as dreams evolve—but it’s never too late to reach for a new goal. If you have a deep wish—something you want to achieve or have—write down a plan, think positive, and follow it up with concerted action!

One way to not feel like a robot is to do stuff that makes you smile, laugh, and be happy. Watch funny movies, hang out with friends, and / or pick up a fun hobby. Basically, participate and play in your life. The more fun you have in life, the less likely you will have feelings of regret later.

Another way to not feel like a “worker-bee-drone” is to do self-care. Get massages, meditate, go for walks on the beach, or things of that nature. Self-care is any act that helps you feel better, healthier, and gives you peace of mind. When you take care of you—and you do this for a lifetime—you won’t regret it.

5. You have unhealthy vices.

Vices such as drugs, smoking, excessive drinking, binge eating, sugary food, extravagant expenses, immoderate TV /  smartphone / gaming usage, and participating in volatile relationships will lead to a life of regrets. Overindulging in these vices can destroy your body, mess up your mind, and put you in debt at the very least. At the worst, you can lose your life and alienate yourself from your loved ones in the process. Most people who travel down this path have many regrets later in life.

If you have any of these issues, fix them now. Talk to your doctor, join the right self-help and support group, and heal the reasons behind what is driving you to turn to these vices. In my experience with risky behavior, you have to heal the root cause or else you just replace the vice with another.

6. Your physical appearance has drastically changed for the worst.

If your appearance denotes “unhealthiness”—this can mean anything from deep bags in your eyes because you’re burning the candle at both ends or having gained or lost a lot of weight due to stress—and you continue as you are, you’ll end up with a load of regrets.

Looks aren’t everything, but they do tell the story of how a person takes care of themselves. From their physical health to their self-image, and self-love beliefs—one’s outside appearance is a representation of their inside health and well-being.

There was a 2+ year period in my twenties where I mostly wore sweats, no make-up, and had a general lack of regard for my appearance. Just by reading that sentence, what do you think was the state of my mind, body, and spirit health? Exactly. I was unhealthy. Nothing is wrong with wearing sweats or going without make-up, but for me it was a drastic change from my normal appearance and it was a sign that I was depressed.

If your “look” has changed because of unhealthy reasons—get help. Go to people you can trust. Reach out to organizations that specialize in whatever it is that is ailing you. Ask for help from doctors, therapists, and holistic care practitioners that have experience with what you’re going through.

It’s never too late to ask for help, to make better choices, and to act differently so you can have a brighter future.

7. You neglect your family and friends.

As we’ve learned from the top 5 regrets of the dying, not spending time with loved ones is a pained regret. Not expressing our feelings and letting things go “unsaid” to people we love is also a regret for many. Don’t be that person.

Ask yourself, “What will I gain if I spend more time with my kids? What will I or they lose if I don’t?” or “What will I gain if I spent more time with my Partner? What will I lose if I spend less time with him or her?”, and so on. Remember, your decisions move you forward to a certain outcome. If you want to move towards a life of less regret, then make choices you won’t regret.

Say the things you want to say NOW. As no one is promised tomorrow—there is no better time than the present to express your feelings of love and appreciation.

If you feel other emotions such as anger, unhappiness, distrust, and so forth, express them too. Feel your feelings fully, express them when you can think clearly, and decide what to do with your feelings by thinking how can you be more loving to yourself and all parties involved.

To die with regret may be one of the worst feelings—especially if you realize you could have changed things by making different choices. Decide to improve the quality of your life today so that when you look back, you’ll remember your time with a warm heart and a sense of satisfaction.

Tweet it like you mean it!

I want to do what I can today to be healthy and happy so I don't regret my life later. Click To Tweet

If you need help creating a more meaningful life then checkout my life-coaching services.

Your coach,

Jeanne

Source:

Top 5 Regrets of the Dying

7 Key Steps to Aging Well

When someone is described as “aging well” they are normally being judged by their ability to keep their youthful looks—but is that really aging well?

While retaining a youthful appearance is one aspect of aging favorably, it certainly should not be the bench mark. Along with taking care of one’s physical looks—as I totally support caring for your temple—I define aging well as having a sharp mind, vibrant energy, being able to move with ease, having no illness or disease, possessing a timeless attitude, and most of all, having achieved mind-body-spirit harmony.

Wouldn’t you agree a person who possessed all those things to be “aging” well?

Because what’s the point of looking young if say one’s body had no vitality, if the mind had no clarity, or if spirit was neglected and thus leaving the person lacking in joy and hope for life? (Joyfulness and hopefulness being essential character traits of a youthful person.)

What About DNA?

Some people believe that DNA—the genes you were born with—is the most important factor in whether a person will be healthy in life and if they will age well.

DNA is a contributing factor, but not the determinative “end all” that many would like to blame.

As you age your DNA and family health history become less influential and your attitude and actions—your daily life choices—is what shapes your total well-being.

My family health history tells me that I can get Type II diabetes easier than most. I’ve had several dear family members lose limbs and their lives to the disease. Point of fact, in my early thirties I was warned by my doctor of having a blood sugar count of over 100mg which is considered prediabetes.

The irony of learning this about myself was during that time I was a personal trainer and a teacher for the Stanford Center for Research in Disease Prevention at Stanford University, to prevent Type II diabetes in young girls through dance, nutrition, and mentorship. Here I was helping people to be healthier and to prevent this disease and I was becoming prediabetic.

You can learn more about my back-to-health story, but basically I was able to remove myself from the prediabetic category and successfully avoid the disease that has affected so many of my family by making key lifestyle changes.

Diabetes is not the only family “disease” that I’ve been able to steer free of. I’ve also remedied, if not totally cured myself of Asthma, digestive and bladder problems, and other issues I would rather not mention. Am I special in someway that I was able to avoid illnesses that I’m genetically predisposed to? The answer is—no. I just made different choices that helped prevent and / or heal the things that could have adversely affected my health.

Many of us know someone whose family has been touched by cancer. We know that some of these cancers are hereditary, so when a child of a parent who suffered from such a cancer makes a decision to help prevent themselves from getting that disease—such as eating healthier, moving more, or opting for surgery that lessens their chances—then it is by these choices that they will experience better health.

The opposite is true as well. You could have inherited genes that make you age better and help you have better health than most, but if your daily life is filled with stress, if you smoke and drink alcohol in excess, if you over eat and hardly move, then no amount of good genes will help keep your youthful appearance or good health.

To buy into the myth—that you are stuck with your genes—is to disempower yourself.

You have the power to create a better life by fixing your attitude and acting in support of your health and life goals.

“Perception is awareness shaped by belief. Beliefs ‘control’ perception. Rewrite beliefs and you rewrite perception. Rewrite perception and you rewrite genes and behavior… I am free to change how I respond to the world, so as I change the way I see the world I change my genetic expression. We are not victims of our genes. We are masters of our genetics.” ~ Bruce Lipton Ph.D., cellular biologist

How to Age Well

1. Keep your mind sharp. Never stop learning and always stay curious.

2. Be vibrant. Your energy will ebb and flow naturally, but be engaged—participate—in life.

3. Stay physical. The human body is most beautiful in motion. Move in a way that feels good and do it often enough to be good for you.

4. Keep healthy. Do what you can to prevent illness and disease. Choose what’s good for you 80% of the time. You have power over yourself to improve your life—in every way.

5. Develop a timeless attitude. Your age is not a handicap. It’s a blessing.

6. Get your glow on. Do your self-care. You’re at the age where you don’t need to feel guilty about it. You deserve it sister. Make yourself feel good. We know your outer beauty is but a small reflection of your inner divine loveliness.

7. Work on your mind-body-spirit harmony. Every part of you deserves attention and finding that balance is the key to optimal health and experiencing peace, love, and joy more often.

“I don’t believe in age. I believe in energy. Don’t let age dictate what you can and cannot do.” ~ Tao Porchon-Lynch, 97-year-old yoga teacher

Tweet it like you mean it!

Aging is a blessing and I am free to age as well as I want to. Click To Tweet

If you would want help in creating your healthy and ageless lifestyle then check out my life-coaching services.

Your coach,

Jeanne

Find More Joy in 2016 by Doing This

During the last days of 2015, I saw a meme by Guide Post of Light that said, “This January, why not start the year with an empty jar and fill it with notes about good things that happen. Then on New Year’s Eve empty it and see what awesome stuff happened that year.” I thought, what a fantastic idea! So I got my jar ready. 🙂

Why do this in 2016? (Or any year for that matter?)

Find More Joy in 2016 by Doing This1. To Promote a Positive Mindset

See and note the goodness that you experience all year to keep your mind in a positive state. With this activity, you can manage where your general thoughts lie and where your feelings settle.

As we’ve all experienced, our minds can get the best of us. Our thoughts can create scenarios in our head that are not so positive and—that’s ok. Life isn’t perfect. We don’t need to have perfect thoughts and perfect feelings. That’s not what this is about.

But, if we can help ourselves by steering our thoughts and feelings to be more positive, loving, and grateful—by noticing our joyful moments—then I believe we owe it to ourselves to do that because we deserve to be happy.

Also, when we have a positive mindset, we are in a better place to be creative, solve problems, and lift ourselves (and others) up.

2. To Support the Law of Attraction

The premise of the Law of Attraction is like attracts like. So if your mindset is mainly positive, then you’ll attract more positive situations to you.

With your optimistic way of thinking, it’s easier for you to feel things like joy, laughter, love, and gratitude. As you experience these feelings so will you attract more moments where you can enjoy these emotions again.

3. To Encourage a Timeless Way of Being

A “timelessness way of being” is a kind of positive attitude and self-belief where an individual is undeterred by their age to do, be, and accomplish anything they want.  They have an unshakable notion that things will “happen” in due time or divine time.

As you physically track the good things that happen to and for you, you see how you’re getting the things you want in life. Inevitably, the joys you witness have a lot to do with your wants, desires, and needs. Keeping track of them brings the realization that you did it, got it, or accomplished it!

As time passes, you see that everything you’ve put your heart, thought, and action into have materialized. It also works the other way. Per the Law of Attraction—if your thoughts and actions aren’t positive in nature—then your reality won’t be as good or joyful.

4. To Support Good Health

As you experience more good days than bad—because you’re constantly on the look-out for your “miracles” as it were—you’re a lot happier. When you’re in a good mood, your body is less stressed which supports your well-being.

Stress contributes to illness and disease. Paying attention to your joyful moments by writing them down can be part of your holistic stress management. When you successfully handle stress your quality of life improves—mind, body, and spirit happiness baby!

5. To Fall in Love with Your Life

“Be in love with your life. Every minute of it.” ~ Jack Kerouac

This is a no-brainer. If you’re paying attention—daily—to the great stuff that is happening to and for you—you’re going to say, “Life is good!”

Falling in love with your life is inevitable when you have a positive mindset, when you’re attracting more of what you want, when you’re getting stuff done, and when you’re feeling good and empowered.

See how great you have it, feel gratitude for your abundance, and be in love with your life by monitoring your daily joys. At the end of the year, reflect and reminisce on the happy moments you’ve had and let it motivate you to do more good so you can continue to experience the same. Let’s start the year with our best foot forward by promising to keep track of all the wonderful things that happen to us (and if you’re so moved, make note of the amazing things you see happening in the world too) in 2016 in a keepsake jar.

Rumi said, “What you seek is seeking you.”

So be on the look out for joy and joy—my dears—will find you!

Tweet it like you mean it!

May love, peace, and joy always surround me. Click To Tweet

If you need support in creating a more satisfying life—one that addresses your mind, body, and spirit—then check out my life-coaching services.

Happy New Year!!!

ROAR!

Your coach,
Jeanne

How We Reached Our Health & Fitness Goals in 2015 (Do this in 2016)

On January 5th of this year,  I declared that I would workout 300 days out of the 365 days. I put this fitness challenge out there and 16 women joined me. We called ourselves The 300.

This group was filled with amazing super-women who were crazy busy with children, work, and obligations, but made time for their health & fitness goals. This post is about how we did it, what inspired us, how we motivated each other, and so much more.

“This group has made me into a new person. I crave for that daily workout because of it and it’s now a habit I have.”  ~ Van

14 Things WE did to Be Successful with our Health & Fitness Goals

1. We formed a team.

We Are The 300

Successful teams support, motivate, and inspire each other and that is exactly why The 300 group thrived. We were there for our fitness sisterhood. We created a private Facebook page and cheered each other on every day! Someone was always posting something on the group page and that just stood as a reminder for all of us to keep going.

2. We made a commitment.

The ladies pledged to make their health & fitness goals a priority  and though some may not make the 300 days exactly, it really doesn’t matter because  they each did more for their well-being by being part of the group than if they hadn’t participated.

“OMG I’m not going to make the 300, I’ll be a few short, but I know I worked out more than I would have with it. So I’m trying to keep going!!!” ~Joy

3. We followed through.

We made ourselves accountable for our workouts by posting them on our group page. By keeping track of our daily workouts we showed our commitment and inspired our fitness sisterhood to move that much more.

We Inspired Each Other4. We encouraged each other.

We commented on each others exercise posts with positive  thoughts — “That’s awesome!”, “You look great!”, “Get it!” and so on. We shared funny and motivational memes to get everybody laughing or fired up. Our group board was like being in the locker room with your best girls.

5. We didn’t judge each other.

From our sweaty selfies to lamenting on “falling out” or being “lazy” — we kept it real and respected everyone’s efforts. We also didn’t let a sister wallow too long in her “down” days and encouraged her to get back into the playground as soon as she could.

A fitness tip that really worked for some of us was not to let 2 days pass of eating poorly or not moving.

6. We stayed positive.

We had thousands of posts on our group page and I can’t recall one single negative post. Most women are motivated through positive affirmations and encouragement and this crew excelled at giving that loving support.

7. We shared our struggles.

The plank struggle is real! Having to make a choice of waking up earlier or staying up later to get our workout in there was also challenging for many of us. Muscle aches and pains was a regular complaint, but we “Sucked it up!” (our group page banner.) We did our foam rolling, stretched, rubbed Tiger Balm, and persevered.

These Ladies Rule!8. We shared our triumphs.

From accomplishing a particularly hard workout, to getting back to pre-baby weight, or finishing a marathon — we let each other know how we were making our “fitness life” work. I feel like every woman who participated in our group is a champion in her life — a Queen of her life — because everyday she decided to care for herself along with everything and everyone else. (Like a boss!)

Get Family Involved in Fitness9. We got family involved.

A family that exercises together is healthier! Plus, the kids get to be inspired by their hard-working mama and they’re  learning good habits!

10. We used life-events as motivation.

Our group had several life-events to celebrate and were incentivized to work that much harder to look and feel our best because of them. From weddings, birthdays, and once-in-a-lifetime vacations — these milestones kept us focused and driven!

“I think more importantly, this workout kept us all accountable. I would have never worked out this much/often if it wasn’t for the motivation of this group.” ~Van

11. We tried new things.

Trying new exercises and going to different fitness classes keeps things fresh, can workout muscles you may not normally use, engages the brain, and many times pushes you out of your comfort zone. That’s a good thing! (Challenge yourselves ma!) A few of the workouts that stood out in our group as fun, hard, and just cray-cray:: hip-hop yoga, crossfit, surfing class, kung fu, obstacle courses, and plank challenges!

12. We shared our best practices.

We liked apps and gadgets that tracked our movements.  We used Pinterest and magazine workout infographics to inspire our next workout. The Sweet Sweat waist band is totally gross, but it sure makes you sweat and less water weight is LESS WEIGHT YO!

Go out to NatureHiking and leisurely walks in nature are the best! Working out in the gym and getting that endorphin rush feels good, but being out in nature just gives  the calm and peace that every woman needs in her life.

13. We kept it simple.

We determined early in the group that a workout was anything where we decided to “purposefully move” because it was about creating a healthy lifestyle. With that way of thinking, “working-out” became that much easier. Many of our workouts were done at home or outside. Walking, hiking, and / or running was the default exercise. And truly, it’s the best way to see the city where you live or are visiting!

“Even with the workouts I post, there are many times I don’t feel I am doing enough to push myself and accelerate towards my goals fast enough. But this group inspires me and keeps me going. So don’t give up and don’t feel ashamed to post with or without your workout count. And as always – thank you!” ~Jenn

14. We had fun.

Last but not least — we had fun this year! We sweated, laughed, ate good food, and did it together. We moved more than ever and kept our promises to build a healthier and more fit-centered lifestyle and we did it — one day  and one workout at a time.

Tweet it like you mean it!

I'm going to create a fitness sisterhood and rock 2016! Click To Tweet

or

I pledge to workout for 300 days in 2016! Click To Tweet

If you need help achieving your health & fitness goals next year then check out my life-coaching services.

ROAR!

Your coach,

Jeanne

6 Ageless Beauty Tips to Weatherproof Your Face & Hands in the Winter

Winter season is in full effect and this is the time when our skin — especially the tender skin on the face — can get damaged by the elements.

Cold weather dries the skin and can create bumps and irritations due to the freezing temperatures and dry atmosphere. Lips are prone to chapping and the skin around the nose can peel and redden because of broken capillaries from blowing our noses and being exposed to the cold.

Winter is the time where we can amass the most wrinkles because of dry skin and harsh winds that hit the skin around the eyes and forehead. Making matters worse, it’s darker outside and so we don’t use our sunglasses as much to protect our eyes and the skin around the eyes.

Air pollution also affects the quality and health of our skin. Hot weather brings about  certain pollution issues mainly the ozone, and things that relate to ultraviolet radiation and sunlight. Winter has its own seasonal air pollutants such as increased carbon monoxide, nitrates, and sulfur coming from both home and commercial use. Increased energy use to heat homes and buildings from using furnaces, fireplaces, to industrial coal-burning — depending on where you live — the winter season can have more impact on your skin and overall health.

6 Ageless Beauty Tips to “Weatherproof” Your Face & Hands in the Winter

1. Moisturize Religiously

Increase the amount of moisturizer you use. Apply double the amount you normally use especially at night to penetrate and protect your skin during the day — think pre-load! Apply moisturizer throughout the day if you’re working or playing outside.

I use natural oils such as olive, coconut, vitamin E, and argan oil to moisturize my face. Combining oils work for my skin type so here is what I do for day and evening::

  • For the day, I use a combination of equal parts olive oil and argan oil.

In the evening::

  • For deep moisturizing I use equal parts vitamin E oil and olive oil.
  • For skin redness or irritation I use equal parts coconut oil and olive oil.
  • For skin rejuvenation I mix a 2-3 drops of vitamin C serum and olive oil.

Try not to use any alcohol based moisturizer or skin toner as this will dry out your skin. Only use organic oils and moisturizers because we don’t need pesticides on our faces. If you need to learn how to find out what moisturizer is best for your skin, read my very popular How to have Ageless Glowing Skin. Also read 7 Body Skin Energizing Techniques to Improve Blood Flow, Skin Texture, and Vibrancy.

2. Exfoliate Often

Exfoliate your skin every day (less for sensitive skin) to remove dead skin cells and air particulates — dirt and pollutants — that may be embedded in your skin. Dead skin cells can make skin look flaky and patchy and can clog pores causing bumps. Dirt can irritate skin especially if you sleep on it. Even if you don’t exfoliate, you should wash your face every evening and apply fresh moisturizer for general skin health and vibrancy.

3. Cover Your Face

Protect your facial skin.  Wear a hat or beanie to cover your forehead in extreme cold to prevent drying and the creation of fine lines.

Wear sunglasses even if it’s not sunny to protect your eyes and so that the tender skin around the eyes doesn’t get dry or  develop fine lines from wind and pollutants. I own a pair of lightly tinted sun glasses which I specifically use in the winter.  Wearing sunglasses helps in the prevention of crows feet as sunglasses stop you from squinting due to the sun rays or wind.

Use a scarf or muffler to cover your neck, cheeks, lip, and nose area when you’re walking outside to protect your skin and to limit the amount of environmental pollutants you breathe in.

4. Nourish Your Lips

Protect your lips with non-toxic lip treatments. I use coconut oil or olive oil to moisturize my lips. I like natural lip balms and moisturizing lipsticks and tints. Also, avoid licking your lips too often because this will cause it to chap more easily.

5. Give Your Face Weekly Treatments

Jeanne loves her skin roller!Treat your skin to a hydrating face mask like one made of 1 mashed avocado with a teaspoon of honey or equal parts mixture of apple-cider vinegar and natural calcium bentonite clay for “winter healing” and anti-aging benefits!  I love using my “face roller” to help with collagen production and increase skin blood flow and then applying 100% Pure’s Super Fruits Reparative Cream. I also use my Clarisonic a few times a month to aid  in the skin cycle process so that new and vibrant skin is revealed faster. 😉

6. Safe-guard Your Hands

Use gloves to protect your hands. The skin on your hands can easily get dry, cracked, and can toughen and roughen from being exposed to wind and freezing temperatures.

Moisturize your hands regularly after washing. Do not use harsh antibacterial soaps as it dries your skin, removes your natural oils disturbing the balance of your acid mantel (your natural defense system against bacteria), and can make you susceptible to super bugs. If you feel that your nail beds and skin around the nails are suffering from the cold, rub a drop of your favorite oil into them.

How to Manage Your Skin When You are Sick

Be gentle when blowing your nose to limit broken capillaries. Add extra moisturizer to your nose to prevent peeling. Apply more lip moisturizer as lips tend to get dry, chapped, and cracked when you’re fighting a cold. Increase your fluid intake to stay hydrated which helps you get well and keeps your skin from drying out.

If you’re taking any medication which may dry out your skin such as cold medicines, antihistamines, and antibiotics — along with hydrating and getting adequate electrolytes — also take probiotics such as Kefir, kombucha, and fermented foods to improve gut flora which will help you get better as well as improve your skin health. Apply even more moisturizer on your skin when you’re sick because the skin — your largest organ — is “neglected” when your body systems are busy at “work” getting the rest of you better.

And if your face is puffy and you have sinus congestion, do my famous lymphatic facial flush massage! (This is my most visited post! Say NO to puff & mucus!)

Enjoy the winter season as it’s a great time to play outside — bundled up and skin protected of course! Then head inside to eat a home-cooked, hearty, healthy meal, and snuggle to a good rom-com or listen to your favorite music. I just discovered this artist Daniela Andrade’s Christmas EP and her voice is absolutely beautiful. I feel so relaxed and peaceful listening to her. Check out this cute video and my favorite song on the album.

Tweet it like you mean it!

No matter the season, treating myself well is a priority. Click To Tweet

If you would like help creating your health & beauty lifestyle, then check out my life-coaching services.

Stay warm ladies!

ROAR!

Your coach,

Jeanne

From Flailing, to Adulting, to Ageless Living – How I Got My Groove (and You can too)

What is “groove?”

I define “groove” as :: having an established routine or habit(s) which puts one in a state of being comfortable with oneself and their environment.

Furthermore, I would place “finding one’s groove” as a type of enlightenment, an awareness of oneself and their understanding of where they are in the universe.

Here’s a funny meme relating what I mean::Shi(ft) Happens

So it’s taken over 40 years to get to this “enlightenment” phase of my life. Where I now help others with their “shit.” But, it’s only fair to say that I toggle (often) between awareness of my own “shit,” healing it, and then being able to inspire and guide others to do the same.

This latter part is where I think my “groove” is at. I’ve come to the point in life — having developed habits and check systems — where I can come into a situation and see my “shit” in relationship to it and with very little lag time, face and heal it, and then get to the growing and expanding bit that we all love. (Too bad we have to go through that pesky stuff in between.)

The road-map that got me here was filled with bumps, twists, and hazardous cliffs. If you’ve ever seen or heard of the Baha 1000 or any world rally course, life has kind of been like that. And no road is more special or makes someone more deserving of anything. So I know that your road has been just as arduous. Which makes us amazing individuals to have traversed it.

From Flailing, to Adulting, to Ageless Living

I consider my teens and 20s as my flailing years. A time where I mostly felt misunderstood, where I grasped for meaning and connection in the strangest places, and created scenarios of painful learning.

My thirties were my adulting years. A time of doing “grown-up and responsible things,” like focusing on my career, health, and building better relationships. Still, life lessons were a plenty as I began to become self-aware.

As I neared my forties my awakening solidified. Lessons became understandings feeding my growth and expansion. Awareness became second nature, and the life tools I’d been gathering for the last 20+ years became truly useful as I wielded them with more efficiency.

Now fully in my forties, I’m ageless living. I define that as having optimal health, mind-body-spirit coherence, and possessing a timeless attitude. More importantly, I am Queen of me. I’m still learning of course because that’s just part of life, but living in a way where I’m doing so — in my groove.

How can you be in your groove too?

Here are a few steps to finding your groove.

Step 1. Develop habits that help you live the life you want. Habits such as healthy eating, consistent movement, and nurturing self-awareness.

Step 2. Practice self-love and do self-healing on a regular basis. Healing your “shit” is the most important thing in life. It helps you love and accept yourself so that you can just BE. From this place of being, you fall into your groove.

Step 3. Repeat Steps 1 & 2 everrrrrryday until you are in your groove.

To be in your groove is to have established a routine or habit(s) which puts you in a state of being comfortable with yourself and your environment.

IMAGINE :: being comfortable with yourself. Experiencing true self-acceptance.

VISUALIZE :: being generally at ease with people or whatever it is that is going on around you.

What would life be like when you’re in your groove?

Tweet it like you mean it!

I have all the time in the world to find my groove. Click To Tweet It's never too late for me to get my groove on! Click To Tweet

If you want help finding your groove, then check out my life-coaching services.

ROAR!

Your coach,
Jeanne

Is Time Going Too Fast for You and Are You Alarmed?

Time is a precarious thing. Some people feel like time is running out, while others feel like they have all the time in the world. And then there are those who fall somewhere between. Some days, you think time is on your side and everything is going to turn out OK, and then something happens that alarms you to doubt your resolve and frantic panic sets in.

As I try to support my ageless-lifestyle-enthusiast-sisterhood about “timelessness,” this quality of being where we look upon time as our friend and ally — one that’s on our side, supporting our every action — I’d be remiss if I didn’t talk about the doubt that can fester in every person’s mind when another year passes and things have not gone as hoped or planned.

If you’re triggered by the coming speed of the new year and you have a sense that — YOU’RE RUNNING OUT OF TIME — you’re not alone. Everyone feels this at some point in their life, and more so as they get older. Until, that moment, they don’t.

Here is the simple truth.

Life is about having a human experience and the time you are allotted is arbitrary.

You don’t know how long you have for this life, but what you should know is that whatever time you do have — is precious.

This idea of time being precious will resonate more as a person gets older and wiser. Though you don’t know when you will pass on in this life, you do have age markers that give you some ideas. People in their 30s can think one-third of their life is gone, and then in their 50s think that half their life is done.

It’s inevitable to come to this conclusion — that time and therefore life is precious — because you know in your human bones that there is an end point.

So what does one do with this knowledge?

Feel. At. Peace.

Time is precious so here’s what to do with the time you have so you can feel peace rather than alarm.

1. Feel your feelings.
2. Heal your hurts.
3. Constantly learn and grow.
4. Have tons of self-compassion.
5. Do things with love.
6. Be grateful.
7. Keep an open mind.

Our time is doled out to our family, friends, work, home, and hopefully to some interesting hobbies and fun physical activities, but no matter what you’re doing with your time — because you know time is precious — you follow these seven ideas.

When your mindset is about feeling your feelings, being grateful, learning, growing, doing things with love, keeping an open mind, being understanding, and healing yourself in the process — what do you think your time is going to be like on this planet?

Exactly. Your time is going to be meaningful.

When a significant portion of your time is spent doing meaningful things, you won’t hear those “running-out-of-time-alarm-bells”  (as often.) Because in truth, those bells only ring for people who pay more attention (worry-more-like) about other things and not these seven simple life enhancing ideas.

The older I get, the more I realize we do too much. Life is more simple than what we make it. Life is about having a human experience. Do that meaningfully, and you will enjoy the time you have.

Life is about having a human experience. Click To Tweet

Final Thoughts

From time to time, you may want to ask yourself:

Is this worth my precious time?

Does this person deserve my precious time?

What could I be doing right now with my precious time?

Thank you for taking the time to read this post. I believe my time is precious and I’m grateful to spend it writing, inspiring, and supporting others to live a meaningful life.

Tweet it like you mean it!

My time is precious and I try to do what is meaningful to me. Click To Tweet

If you need guidance and inspiration to create a more meaningful life, then check out my life-coaching services.

ROAR!

Your coach,

Jeanne