TCOY = Take Care of You!

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 through intentional living.  My book Putting It All Together provides my stories on living well.

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.  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.  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.

  • If you don’t take care of your body, where will you live? 
  • 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 and it can cost you your life!

Focus on what you want in your life and take action to receive it. Change is hard.  Seek wisdom and support from one who has achieved what you desire. I’m not saying it will be easy but it will be worth it!  Neither wellness nor sickness occur over night, they are a result of choices over time.  

ACTION REQUIRED – Your health is my business!  Together we can create 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.  

TCOY = Take Care of You!

Coach Lucy

Life Enthusiast & Coach


Consultation 3

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

7 Tricks for Instant Calm

“Raise your words, not voice. It is rain that grows flowers, not thunder.”

One thing is for certain in life…there will be challenges.  Learning how to cope is critical for one’s well-being.  Here are a few great tips I’ve embraced over the years.  May they be a good resource for you as well…TCOY!

  1. Pet Therapy – enjoy time with a pet.  They are the best therapists and provide unconditional love.
  2. Laugh often – Laughter is an instant mini vacation.  If you need help out of a slump, pull up YouTube and watch some old sitcoms or videos (personally, I’m a sucker for dog or baby and kid videos).
  3. Cuddle more – snuggling releases the hormone oxytocin, which triggers the dopamine system in your brain and improves your mood
  4. Embrace the kid in you – Doodling and coloring uses both sides of your brain which stops the stress cycle.  Try it, you’ll feel better!
  5. Take a walk and enjoy nature.  Slow down and be amazed out how truly awesome our natural surroundings are.  Look up at the sky, the clouds, the stars and enjoy water, whether it be a pond, lake, river, waterfall or the ocean.
  6. Breathe Deep – simple but often overlooked, the power of slowing down one’s breath can truly calm the entire body and thought process.
  7. Give thanks – an attitude of gratitude.  When you pray, begin with a reflection of your many blessings.  Everyone has blessings, speak of of what you have not what you don’t have.

TCOY = Take Care of You!

Coach Lucy

Overnight Oatmeal

Overnight Oatmeal.

Attitudes are Contagious


Attitudes are contagious so make yours one worth catching!

Rise above the land of status quo.  Your thoughts impact your well-being.  Choose them wisely!

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company… a church… a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude.

I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you… we are in charge of our Attitudes.”

-Charles Swindoll

Your calling…

a hero is

In search of your calling

I don’t think we have a calling.

I do think it’s possible to have a caring.

A calling implies that there’s just one thing for you, just one thing you’re supposed to do.

What we most need in our lives, though, is something worth doing, worth it because we care.

There are plenty of forces pushing us to not care. Bosses, systems, bureaucracies and the fear of mattering.

None of them are worth sacrificing something as important as caring.

Your greatest self


Life has obstacles.  Procrastination is a choice and it kills dreams.

Fear and doubt are not of God.  God is joy and courage.

Trust in the source of all life.  John 10:10

Movie to inspire this message:

Seven Days in Utopia – “SFT”

SFT – See it.  Feel it. Trust it.

She lives

2 year old understands life

I recently came across an article “Rethinking Exercise as a Source of Immediate Rewards” and felt it was spot on to the TCOY (take care of you) philosophy.  Wanting a positive reward for our actions is basic psychology of the human mind.

Often I have heard people say “I want to lose weight”.  It is a vague comment and if there is not an internal and emotional component attached, it will never withstand the inevitable temptations ahead.

Like any new habit, it requires learning commitment and with immediate rewards, we are inclined to repeat it.  Feeling more energetic and reducing stress are two HUGE benefits I’ve always emphasised.  The only person who can truly take care of your body is YOU.

The most powerful and under utilized RX for depression and stress is exercise.  Take my TCOY Challenge…the next time you are feeling tired, overwhelmed, cranky, anxious, frustrated or whatever negative emotion is overcoming you:  GET UP and either take a 10-15 walk; walk a few flights of stairs; to twenty squats or lunges.  Watch your energy level and mental focus improve.


Excerpt from the article:

“Health is not an optimal way to make physical activity relevant and compelling enough for most people to prioritize in their hectic lives,” Dr. Segar said in an interview.

Though it seems counterintuitive, studies have shown that people whose goals are weight loss and better health tend to spend the least amount of time exercising. That is true even for older adults, a study of 335 men and women ages 60 to 95 showed.

Rather, immediate rewards that enhance daily life — more energy, a better mood, less stress and more opportunity to connect with friends and family — offer far more motivation, Dr. Segar and others have found.

“I like to think of physical activity as a way to revitalize and renew ourselves, as fuel to better enjoy and succeed at what matters most,” she said.

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