TCOY Wellness

2014 July bridge JOURNEY bwMy life’s personal journey and career experiences as a former professional athlete and coach (30+ years) have taught me a lot about the human body, commitment, choices and discipline.  LIVING WELL

Finding your purpose in life and living it out daily is a great source of fulfillment.  For me, I know mine – Coach and Life Enthusiast.  Decades of experience and being true to my belief’s, values and lifestyle have given me great personal satisfaction.  Being able to empower others gives me great joy as I witness lives being transformed as we are intentional about taking action to improve quality of life.

Think back to someone who has blessed you as a mentor. Coaches, teachers, and mentors provide  insight and guidance through knowledge and expertise.  With decades of experience of living the TCOY (take care of you) lifestyle, my clients are empowered and endorse my coaching due to the outcome based results.  LinkedIn profile    Inspiring Well-Being

My TCOY philosophy is to focus on total well-being:  Mind, Heart, and Body.  Simple disciplines or errors in judgment over time will reveal themselves in life.   Where you spend you time, energy, and money reveals your priorities.  As a coach, we work together and I challenge you to take inventory and make the changes as needed.  The bond between a coach and client is one of respect and commitment.

Are you taking care of everyone but you? A valuable lesson people need to be reminded of is:  “take care of you”; thus “TCOY”.  We can be of little help to ourselves or others if our personal health fails.

Someday is another word for procrastination.  In regards to your well-being, the sooner you begin to take care of your body, the better off you will be. If not now, when? When you create a mindset for wellness, your lifestyle changes and your Quality of Life improves. Every human being is the author of his own health or disease.  What pathway are you choosing? All things are possible!

Are you overwhelmed by demands on your time, choices to make and simply do nothing. WARNING:  choosing to do nothing is a choice too. Avoidance is not a solution nor the answer when it comes to your health and it can cost you your life!

Change your thinking ~ change your life.  Focus on what you want in your life and take action to receive it. Neither wellness nor sickness occur over night, they are a result of choices over time.  Your daily choices become habits; those habits can be a blessing or curse as time passes.  ACTION REQUIRED – Your health is my business!  Start creating a better YOU from this day forward.

Some excuses that can cost you your life:

*I just can’t change.
*I feel pretty good right now.
*I don’t have the time or energy.
*I am not sick, so I’m healthy.  Right?
*I can’t afford it, my budgets too tight.
*I have more important things to think about and do.
*I get confused and overwhelmed about where to begin.

I welcome the opportunity to provide guidance for sustainable wellness and more joy in life.   If you don’t take care of your body, where will you live?  

TCOY = Take Care of You!

Coach Lucy

Life Enthusiast & Coach


Consultation 3

You Don’t Have To Be Sick To Get Better!

Are you ready to change

*A fellow bloggers post which I find worthy of sharing…

ZEN HABITS:  A Brief Guide to Overcoming Instant Gratification

By Leo Babauta

It’s no secret that we live in the Age of Instant gratification.

That’s not news. But Paul Roberts has written an excellent essay at The American Scholar looking at the breadth of this phenomena on our society — it’s a must read.

A sample quote from Roberts’ essay:

‘The notion of future consequences, so essential to our development as functional citizens, as adults, is relegated to the background, inviting us to remain in a state of permanent childhood.’

And while he concludes that we need to change as a society, not just individuals, I’d like to show a path for individual change that might highlight a larger path for us as a whole.

This is a personal guide to overcoming the instant gratification to which we’ve all grown accustomed.

Why? What’s wrong with instant gratification — isn’t it true that You Only Live Once and that Life is Meant to Be Enjoyed?

Yes, life is meant to be enjoyed, but perhaps not wasted. Let’s take a look at a couple different ways of living to see what I mean.

The first way is Instant Gratification: pleasurable food, the riches of the Internet, video games, TV, drink, online shopping … anything we want, anytime we want it.

No limits, no restraints. This first way leads to debt, clutter, bad health, distractions, mindlessness. I’ve lived it, and it took me a long time to climb out of it.

The second way of living is the opposite: eat simple food in moderation, enjoy the Internet but with limits so that we can focus on important work, get away from TV and computers once in awhile to enjoy nature and being active and exercising, shopping less and having less possessions, finding focus and being mindful. It’s not that we don’t indulge in the treats of the first way, but we do it with a little restraint, and consciousness.

This second way leads to simplicity, health and fitness, focus, achievement, mindfulness, appreciation for all the gifts of life.

The first way is the result of the childish mind that we all have. The second way is the way of mindfulness and consciousness.

How to Overcome Instant Gratification

If the first way sound perfectly fine to you, there’s no need to read on. But if you’re interested in a bit of conscious living, a more mindful life, simplicity and health … how can we cope with the urge to be instantly gratified?

Here are the simple steps:

  1. Watch the urges. We all have urges, to check on email or social media, to eat something sweet or fried, to procrastinate or find distractions. They arise in all of us, but that doesn’t mean we need to act on them. The first step is to see the urges arise. What I’ve done is carried a pencil and piece of paper around, and put little tally marks on the paper each time I’ve had an urge. It’s a great tool for mindfulness.
  2. Delay. Instead of acting on the urge right when it arises, pause. Don’t act right away. Put some space between the urge and your action. Let your heartbeat return to normal, your breathing become a bit deeper. Calm down.
  3. Make a conscious decision. If you decide to indulge in a sweet, that’s perfectly fine … but do it consciously, not just following every whim and urge. Decide that this is a healthy thing for you to do, that you can afford it, that it’s a compassionate act for your body. Each decision is best made consciously, instead of just trying to gratify our desires.
  4. Learn over time. There will be many times when you give in to your urges — that’s OK. We all do it. There’s nothing wrong with giving in sometimes, but the key is to see how that makes you feel afterward, and learn whether the decision was a good one or not. The next time the decision comes up, think back to the previous time, and make a conscious decision not to make yourself feel greasy and bloated (for example), if that’s how you felt last time. Over time, your decisions will get better if you pay attention to how they turn out.
  5. Enjoy the moment without following the urge. Life is meant to be enjoyed, but there are different ways to enjoy it. You can eat that donut, or you can breathe, pass on it, and mindfully enjoy a handful of berries. Both are delicious! Both can be done mindfully. One is healthier. Either decision can lead to equal happiness if done mindfully and consciously.

And that’s the simple guide. It’s not an easy method by any means, but I can attest that living in a more conscious and mindful manner is a wonderful way of being. And the benefits I’ve found have been too numerous to name.

May your day be lovely and mindful.

Watching & Being Watched

PHOTO - a world of selfies

Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life. –Jackie Robinson

There world has changed DRAMATICALLY over the past few decades.  When Neal Armstrong to the first steps on the moon, there were probably only 3-4 photo’s.  With smart phones and social media, “selfies” are clicked constantly and shared.

Look up while you are shopping or driving and you can find camera’s everywhere watching you.

We take pictures/video’s of ourselves knowingly, but are also being watched unknowingly.  Then add all the TV and computer time spent watching others.  Wow!  Our culture is definitely being shaped by all this watching…read on:

ARTICLE – 9 Ways the Culture of Watching is Changing Us

My 5-week TCOY WELLNESS EXPERIENCE provides guidance and coaching on how to enhance your well-being by providing the TAKE CARE OF YOU philosophy and lifestyle principles in bite-size steps.

Do you feel disconnected  from your inner compass? Are you dealing with daily struggles or feel the path you’re currently on isn’t leading you to health, love and joy?  We are meant for so much more than survival.  Be empowered.  TCOY is more than a business name, it’s a way of life.  LEARN IT.  LIVE IT.  LOVE IT!

Contact me to register for the next session.  Until then, TCOY!



A pansy

I don’t have it all figured out but I am doing my upmost to live out the TCOY (take care of you) lifestyle and share my experiences while on this journey called life.   If I don’t WIN, I LEARN…that has always been my way of viewing life and my athletic performances.
Self-discipline with an inner desire and passion to be and do my best and to help others are my fuel sources.   Life is challenging but the TCOY Warrior finds joy and wisdom in the battles.
Life today is essentially the sum of your habits and daily rituals.  It’s so easy to overestimate the importance of a “defining moment” and underestimate the value of daily choices and disciplines that are truly the foundation for all success.
The PROCESS defines the lifestyle, good or bad.  You are the captain of your ship (your life).
The quote below from BJ Fogg, a professor at Stanford University, sums up the power of creating a sustainable and successful habit by focusing on embracing the type of person you want to be and proving it to yourself with small victories.  Confidence comes from doing…create the good habit, for the health of it! 
“If you plant the right seed in the right spot, it will grow without further coaxing. I believe this is the best metaphor for creating habits.
The “right seed” is the tiny behavior that you choose. The “right spot” is the sequencing — what it comes after. The “coaxing” part is amping up motivation, which I think has nothing to do with creating habits. In fact, focusing on motivation as the key to habits is exactly wrong.
Let me be more explicit: If you pick the right small behavior and sequence it right, then you won’t have to motivate yourself to have it grow. It will just happen naturally, like a good seed planted in a good spot.”  BJ Fogg
The two culprits to forming a bad habit:  stress and boredom.  Seek to REPLACE a bad habit with a good habit.  Example – if you snack when stressed, be aware of the trigger and instead of eating, take time to refocus and ground yourself –  LINK:  Do nothing for 2-minutes.  TRY IT!
You can’t change over night but you can change your direction.

Encouraging Words

Life is brighter when

Someone has written these beautiful words. Must read and try to understand the deep meaning of it.  They are like the ten commandments to follow in life all the time.  TCOY!
 1. Prayer is not a “spare wheel” that you pull out when in trouble, but it is a “steering wheel” that directs the right path throughout.
 2. So why is a car’s windshield so large and the rear view mirror so small? Because our past is not as important as our future. So, look ahead and move on.
3. Friendship is like a book. It takes few seconds to burn, but it takes years to write.
 4. All things in life are temporary. If it’s going well, enjoy it, that won’t last long. If it’s going badly, don’t worry, that won’t last long either.
 5. Old friends are gold! New friends are diamond! If you get a diamond, don’t forget the gold! Because to hold a diamond, you always need a base of gold!
 6. Often when we lose hope and think this is the end, God smiles from above and says, “Relax, my child, it’s just a bend, not the end!”
 7. When God solves your problems, you have faith in His abilities; when God doesn’t solve your problems, He has faith in your abilities.
 8. A blind person asked St. Anthony, “Can there be anything worse than losing eye sight?” He replied, “Yes, losing your vision!”
 9. When you pray for others, God listens to you and blesses them; sometimes, when you are safe and happy, remember that someone has prayed for you.
 10. Worrying does not take away tomorrow’s troubles, it takes away today’s peace.

Live Your End Game Everyday

Ahh, a quote for my TCOY WARRIORS, please take this quote to heart:   “Yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.” Robert Louis Stevenson (1850-1894) Scottish Novelist

One of the most challenging things in life today is the ability to focus and stay focused.  All good things take time; yet, our society is performance based and immediate gratification often causes conflict.  Along those same lines, net-worth does NOT determine SELF-WORTH. 

Getting caught up in the rat race is easy to do but it is so important to step back and realize THE URGENT isn’t always THE MOST IMPORTANT.  Google “The Tyranny of Urgency” for an interesting view on this subject. 

If you struggle with anxiety, frustration and confusion about life and where you are going, perhaps you are in need of some down time to reflect on your priorities and what is truly important to you. 

TCOY is more than my business, it’s my principles and way of life. Every day, I seek to live a joyful life full of vitality and empower others to do the same.  If you don’t have your health, everything becomes a challenge and struggle.  Take care of your body…otherwise, where will you live?  Total well-being includes the mental, physical, spiritual and emotional aspects.

Matt 6  riches are

“I am the living, breathing example of my goal.”

What does this mean to you? Take a deep breath and bring to mind what your end goal is, or better yet, a picture of you living your purpose via your inspiration.

On another breath, come back to present and see yourself as you are now in this moment through actions and words. Compare the two: one represents actuality while the other represents what is possible. Do they coalesce? Or are they two different paths?

To end up with the life you want, you’ve got to be the living, breathing example of your goal. In the way you eat, in the choices you make, the way you exercise and bring movement into your life. Also and most importantly in how you think. Do you think about what is possible or what is impossible? What is your focus?

Your focus, the way you are living, the choices you are making, do they lead to your end goal? If yes, hooray! If they don’t match up, then acknowledge that and make the commitment and intention to….

Live your END Game NOW!


It’s Not About Gender

PHOTO - Been there, Done that

Times change.  A stereotype in the healthcare field, education or coaching from fifty years ago would be vastly different than today.  Seek to CONNECT with the person, male or female, who you connect with.  From that connection, you will grow and develop from the inside out.  All true change happens from the insight.

The TV series KUNG FU spoke to me in my youth and taught many life lessons.  This is often why I still refer to my clients as “grasshopper”, simply because they are grasping new ideas as I mentor them. 



TCOY Racquetball and TCOY Wellness focus on principals that are both practical and sustainable.  My coaching passion comes from walking the journey for many decades.  Nothing of true value in life happens over night, it is a process and journey. 

Are you ready to enhance your Well-Being?

Are you ready to learn or develop your racquetball game (from beginner to advanced)?

Coach Lucy is in!

Consultation 3 Paola and Lucy 2014 LPRT

In the news: 

U.S. OPEN Tennis Coaching


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