<![CDATA[Jeppesen Coaching

<![CDATA[Jeppesen Coaching - Blog ]]>Mon, 28 Jan 2013 11:33:57 -0500Weebly<![CDATA[Pre-Holiday Stress Reduction]]>Fri, 28 Sep 2012 22:46:50 GMThttp://www.jeppesencoaching.com/1/post/2012/09/pre-holiday-stress-reduction.html

Are you tired of being tired....of the stress?
Are you dreading the holiday onslaught?
Do you want to change this?
Get ahead of the curve and get your self supported!

***Pre-Holiday Stress Reduction…..
Six weeks to de-stress, simplify and activate your life***

Sign up for 6 weeks of coaching with me to transform your life and create the ease and focus you have been looking for to gain more enjoyment in your life and move your self forward powerfully.
-       Discover what you really want your life to look like
-       Create clarity around what supports you
-       Design the action plan to move you forward
- Be in action with accountability

Let’s get started now:
What you get:
-       6 - 1 hour coaching sessions over 6 weeks – via phone or Skype
-       Exercises and Practices to discover what is next for you
-       Design tools to create and implement your plan
-       Support structures to get you supported and keep you in action

Contact me and get into Action - Now!
What is your path?
Kirsten Jeppesen
Professional Life Coach - What is your next life adventure?
kirstenhjeppesen@gmail.com
C: 802-258-8068
Affiliate of Accomplishment Coaching www.accomplishmentcoaching.com

]]><![CDATA[Be Inspired ]]>Mon, 13 Aug 2012 13:47:39 GMThttp://www.jeppesencoaching.com/1/post/2012/08/be-inspired.htmlPost written by Leo Babauta.
www.zenhabits.com

You are overcome with laziness and procrastination, feeling unmotivated, stuck, can’t get started.
You are not alone. This is a commonality in the human condition, and the solution is elusive, never standing still and not wanting to be easily caught. You are not alone, but in this union with your brothers and sisters, there is hope. I’m among you, and I have found a few meager solutions. And if I can solve this problem, so can you. If others have beaten it, you can.

These are ways I’ve found inspiration.
one: This morning as I sat down to write I had some ideas for posts but wasn’t excited about any of them. So I asked on Twitter, “What are you having problems with that I can help with?” Several people responded with things like laziness, motivation, procrastination, getting started. Having something to help with inspired me to write.
lesson: Inspiration can come from finding a way to help others.

two: My eight-year-old son was looking bored, and I asked about a (short) novel he’s been reading. He showed me the book and I challenged him to read four chapters today. His face lit up and he got to reading.
lesson: Creating a challenge can be an inspiration.

three: I have problems with procrastination, just like anyone else. I usually solve it when 1) I crystalize in my mind what I most want to be doing right now and what is most important; 2) I clear away all other distractions; and 3) I get started. As I began writing this post, I closed all other browser tabs (bookmarked ones I want to read later) and opened only the “new post” page in WordPress. Then I clicked on the “fullscreen” button so that everything but the writing box disappeared. Then I entered “Presentation Mode” in Google Chrome, so that everything else on my computer screen faded away. Now it’s just me and these words.
lesson: Clear away everything else and just create.

four: In the morning I sometimes feel lazy when I’ve told myself I want to exercise, stretch, or meditate. I don’t feel motivated. So instead of motivating myself to do something that might take 10, 20 or 30 minutes, I just focus on the smallest action: starting. To meditate or stretch, I just need to put my butt on the pillow (on the floor). To exercise, I just need to lace up my shoes and get out the door. Once I start, the rest is easy, and I’m always glad I did.
lesson: Get your butt on the pillow. Don’t wait for motivation, just start. Motivation will come.

five: As I began to write this morning I heard what sounded like opera music streaming through the walls from my neighbor’s house. What a lovely sound to write to! I immediately began playing some opera of my own, and the uplifting beauty infused my act of creation.
lesson: Surround yourself by inspiration. Music, art, great books, fascinating people.

six: When I feel lazy and don’t want to do anything, I remind myself of the gift I’ve been given. I live an amazing life, and to be given the joy of this world and the people around me, is a complete and utter miracle. Then I ask myself, “Is this how I want to use this miracle?” What a complete waste of something so perfect, so profound, to spend the little time I have in this life on pointlessness and laziness. I don’t mind doing nothing, if it is a nothing that makes me happy. But I also want to create, to help people, to be compassionate towards others, to do something fulfilling and joyous. And so I do.
lesson: Be grateful for the miracle of your life, and ask yourself how you want to spend it. Then get to creating, to making lives better.

seven: I read blogs by fascinating people doing inspired things. Often they will write about something they’re working on, and it sparks an idea in me, makes me want to do something really cool too. Yesterday this happened and I’ve spent hours now dreaming up something big. It might never happen, but that’s not the important thing. Because I surround myself (virtually) with inspired people, I’m more likely to be hit by inspiration.
lesson: Don’t wait for inspiration to strike — you have to meet it halfway. If you want to be hit by lightning, go out in a thunderstorm with a metal rod. Scream at the thundering gods, daring them to strike you.

POSTED: 08.10.2012

]]><![CDATA[Blueberries for your health]]>Fri, 10 Aug 2012 15:49:31 GMThttp://www.jeppesencoaching.com/1/post/2012/08/blueberries-for-your-health.html

Time to pick these amazing little anti-oxident fruits, prime picking time is now so head on over to your local pick your own and stock up. They freeze well and are great in smoothies! Locally here in Putney Green Mountain Orchards is in great shape for fast picking and with many varieties to choose from they extend their season to the end of August with late season varieties. Imagine great food and exercise all in one with beautiful views from the Rockwell patch.
Happy Harvest
K

]]><![CDATA[20 Simple Strategies for Getting Healthy]]>Wed, 08 Aug 2012 13:54:43 GMThttp://www.jeppesencoaching.com/1/post/2012/08/20-simple-strategies-for-getting-healthy.html

Post written by Leo Babauta. www.zenhabits.net

While most people want to lose weight, get fitter, get healthier … it can be tough forming the habits.

It took me many starts and frustrations before I learned how to live a healthier lifestyle. In 2005, I was 70 lbs. heavier, a smoker, addicted to junk food, sedentary, couldn’t exercise for more than a few days without quitting.
Today, I am much healthier, leaner, fitter. I eat healthily most of the time (with regular indulgences) and I’m able to stick to a meal plan if I want, and avoid junk food most of the time.

How did I change? I learned a few simple strategies. These aren’t for everyone, so pick and choose the ones that might fit in your life, and give them a try!

1. Toss out the junk food. Having junk food in your house or workplace makes it too hard to stick to a healthy diet. If at all possible, toss everything out that’s sugary, fatty, greasy, salty. The best strategy is not having it around. Clean out your pantry and fridge!

2. Find some healthy recipes and buy the ingredients. There are thousands online. Find one or two to start with, easy ones that don’t take an hour to prepare, and go buy the ingredients today.

3. Cook in bulk. I find it easiest to stick to a healthy meal plan if I prepare things in advance. So cook big batches of veggie chili or soup, or tofu veggie stir fry, and put the bulk of it in containers in the fridge or freezer. I like to divide things into meal-sized containers so I just heat things up when it’s mealtime.

4. Stock up on healthy snacks. When you’re hungry for a snack, what will you eat? Have healthy things to munch on at home, at work, and for the road. Fresh fruits, chopped veggies, raw nuts, dried fruits are some of my favorites.

5. Socialize in healthier ways. Instead of going out to bars or unhealthy restaurants, can you get together for tea, or a game of basketball, or a walk in the park? Or find a healthy restaurant to eat at?

6. Find a workout partner. Get your spouse or good friend or coworker to go on walks or runs with you, or meet you at the gym or a workout class. Having someone do it with you makes it fun and easier, and you’re more likely to show up if you have an appointment to meet someone.

7. Use social media for motivation. You can use Facebook, Twitter, Google+, or your favorite online forums for motivation and accountability. Publicly announce 2-week or month-long health challenges, and have people keep you accountable. TryFitocracy — it’s a social fitness game that can make getting fit fun.

8. Play outside. It’s important to go outside every day and get some fresh air and sunshine. Move around, take the kids out and play, find a friend and take a walk or throw or kick a ball around.

9. Find healthy options for eating out. Instead of eating at fast food or chain restaurants where everything is deep fried, can you find more local restaurants where there are some healthy options? Make a list, and go to those places when you go out.

10. Make water & tea your default drink. Many people drink soda or sugar coffee drinks all day. This is not necessary for a healthy or enjoyable life. Water can become your favorite drink, and (unsweetened) tea can be very healthy. I love a mindful green tea ritual once a day.

11. Schedule active breaks. If you’re on the computer all day, schedule short breaks every 30-60 minutes where you stretch, walk around, maybe do some squats or pushups, drink some water. Exercise doesn’t have to be just once a day.

12. Get your spouse on board. It’s hard to make changes if your significant other is resistant. So early on in the process (read: right now), share your thinking, share your reading materials, and ask them to help you get healthy. Don’t ever force them to change, but see if they can be on your team.

13. Start small — don’t overdo it. Big changes tend to be hard to sustain. Make one small change on this list, and then try another, then another. Each step along the way, you’ll get used it and it will become your new normal. No step needs to be very difficult.

14. Have fun exercising. Create challenges for yourself, and your friends. Find sports you like to play. Use running as a form of meditation. Exercising doesn’t need to be boring or hard — it can be one of the best parts of your day.

15. Drink red wine. One or two glasses of red wine can be very healthy, and can add some pleasure to your new healthy lifestyle. I’m a believer in making a healthy lifestyle one that you enjoy, so add healthy foods you love, activities you enjoy, a mindful tea ritual, and an end-of-the-day wine ritual.

16. Explore berries, kale, raw almonds and walnuts, avocado, flaxseeds, quinoa, tofu, tempeh. These are foods that many people don’t eat on a regular basis, and some people have never tried some of these. One by one, explore these foods, as I find them to be very healthy. Some of them take some time to acquire the taste, and others (like tofu and tempeh) just need the right seasonings — they don’t have to be bland!

17. Add healthy ingredients to your meals. If you don’t want to change your entire diet, start adding some healthy stuff to your usual meals. For example, if you normally eat spaghetti, try ground turkey or meatless grounds instead of beef. Add some finely-diced kale and carrots, and some flaxseeds. You can do this to many recipes.

18. Try new ethnic foods. Don’t look at changing your diet as a sacrifice. Think of it as a joyous adventure. Want to try going meatless a few days a week? Try some healthy dishes from India, Japan, Thailand, the Mediterranean. It can be a lot of fun, even for the whole family.

19. Stop smoking. OK, this isn’t the easiest strategy, but it is one of the most important. I quit smoking on Nov. 18, 2005, and it was one of the best things I’ve ever done in my life. It takes about a month of focused effort. Here are my tips.

20. Diet before exercise. One of the easiest ways to start getting healthier is to start improving your diet — it’s fairly easy to add some fruits and veggies, for example, and maybe cut back on some of the sweets. Starting exercise takes a bit more focus, and doesn’t always get results as quickly. On the flip side, if you start exercising, don’t let that be an excuse to eat whatever you want — it’s easy to negate the benefits of your morning run with a donut and sugary and fatty coffee drink.

www.zenhabits.net

POSTED: 08.07.2012

]]><![CDATA[Healthy Benefits – Hiking “with Poles”]]>Tue, 07 Aug 2012 18:37:19 GMThttp://www.jeppesencoaching.com/1/post/2012/08/healthy-benefits-hiking-with-poles.htmlDo you finding yourself avoiding exercise like walking in the woods or hiking because you are feeling unstable on variable surfaces or wanting more support and stability in rough terrain? Are you protecting and old injury or rehabbing a newer one? Are you wanting to move more of your body while hiking to get that full body workout? If any of these scenarios sound familiar, why not try hiking with poles?

Hiking with an old set of ski poles can be fine and hiking poles can be found at your local outdoor store or on line. Most of these more specialty hiking or “Trekking” poles are pretty light and strong, they are also adjustable so you can shorten them for uphill and lengthen them for downhill sections and they can be shared by folks of differing heights. Pole height is best measured to mid chest or top of the pole should fit comfortably into your under arm. This height allows for support with out bending over and putting extra strain on your back or alternately having to reach too high and over extending – adjustable poles allow you to play with this interaction on various terrains finding what is most comfortable for you. Adjustable poles can also be collapsed into a smaller size for easy packing.

Compared with a hiking “stick or staff” hiking poles give you better more bilateral and ergonomic function and support, they also put more upper body movement into your hiking and thus allow you to move more of your body = greater exercise benefit. Poles are helpful on steep terrain both going up and coming down they support your lower body by providing greater multidirectional function and stability with less chance of injury. Cross-country ski racers and many other athletes hike with poles to get an upper body workout and strengthen their arm muscles and abdominal muscles. Hiking with poles is a great way to get in shape, stay in shape and explore the forests, hills and mountains in your local area.

Try it out or if you already are enjoying the benefits of hiking with poles please share your experiences here.

Happy Hiking….

Kirsten

PS: for a great article with videos see the link below!
"Effectively Using Hiking Poles: The Gas-Brake-Coast Method," by Skip Spitzer. BackpackingLight.com (ISSN 1537-0364).
http://backpackinglight.com/cgi-bin/backpackinglight/hiking_poles_technique.html, 2011-10-11 00:00:00-06.
]]><![CDATA[zen habits: Imagine ]]>Wed, 23 May 2012 13:19:50 GMThttp://www.jeppesencoaching.com/1/post/2012/05/zen-habits-imagine.htmlImagine
Posted: 22 May 2012 08:44 AM PDT
Editor’s note: This is a guest post from Chris Guillebeau of ChrisGuillebeau.com.

Imagine a life where all your time is spent on the things you want to do.
Imagine giving your greatest attention to a project you create yourself, instead of working as a cog in a machine that exists to make other people rich.
Imagine handing a letter to your boss that reads, “Dear Boss, I’m writing to let you know that your services are no longer required. Thanks for everything, but I’ll be doing things my own way now.”
Imagine that today is your final day of working for anyone other than yourself. What if—very soon, not in some distant, undefined future—you prepare for work by firing up a laptop in your home office, walking into a storefront you’ve opened, phoning a client who trusts you for helpful advice, or otherwise doing what you want instead of what someone tells you to do?
All over the world, and in many different ways, thousands of people are doing exactly that. They are rewriting the rules of work, becoming their own bosses, and creating a new future.
Some of these unexpected entrepreneurs found their freedom through online communities, creating digital goods that were sold for a fair price. Others took to opening retail storefronts in actual neighborhoods—a yarn shop in Portland, a coffee bar in South Carolina.
Some were natural-born entrepreneurs, determined to go it alone from a young age. But most were ordinary people of all ages and backgrounds, who transitioned to a new career after growing disillusioned with the world of traditional work.
They all did it by pursuing two twin concepts: freedom and value.
Freedom is what we’re all looking for, and value is the way to achieve it. The magic formula of skills + usefulness is how you change the world.
When you value freedom above other things, you’ll make different choices. Your priorities will shift. You’ll have more time for your family and more time for the hobbies you enjoy.
When you focus on helping others, connecting your work to their needs, that’s when value is created.
This is what it came down to for all of these people, and that’s how it can work for you too. No special skills, not a lot of money, but the willingness to imagine.
###
Chris Guillebeau is the author of The $100 Startup, a new book that chronicles the rise of unexpected entrepreneurs and provides a blueprint for creating your own freedom. You can also read his free blog at ChrisGuillebeau.com.

]]><![CDATA[Thandie Newton: Embracing otherness, embracing myself - TED Talk]]>Wed, 11 Apr 2012 20:34:39 GMThttp://www.jeppesencoaching.com/1/post/2012/04/thandie-newton-embracing-otherness-embracing-myself-ted-talk.html
Please watch and enjoy.
http://www.ted.com/talks/thandie_newton_embracing_otherness_embracing_myself.html

]]><![CDATA[Many athletes hold unscientific views regarding hydration: new study, stats Posted on September 3, 2011 by Stone Hearth News Newswise — MAYWOOD, Il. ]]>Wed, 08 Feb 2012 16:21:28 GMThttp://www.jeppesencoaching.com/1/post/2012/02/many-athletes-hold-unscientific-views-regarding-hydration-new-study-stats-posted-on-september-3-2011-by-stone-hearth-news-newswise-maywood-il.htmlMany athletes hold unscientific views regarding hydration: new study, statsPosted on September 3, 2011 by Stone Hearth News
Newswise — MAYWOOD, Il. —
Nearly half of recreational runners may be drinking too much fluid during races, according to a survey of runners by Loyola University Health System researchers. Expert guidelines recommend runners drink only when thirsty. But the Loyola survey found that 36.5 percent of runners drink according to a preset schedule or to maintain a certain body weight and 8.9 percent drink as much as possible.
Nearly a third of runners (29.6 percent) incorrectly believe they need to ingest extra salt while running. And more than half (57.6 percent) say they drink sports drinks because the drinks have electrolytes that prevent low blood sodium. In fact, the main cause of low sodium in runners is drinking too much water or sports drinks.“Many athletes hold unscientific views regarding the benefits of different hydration practices,” researchers concluded. The study was published in the June, 2011, issue of the British Journal of Sports Medicine.
Drinking too much fluid while running can cause a potentially fatal condition called exercise-associated hyponatremia. It occurs when runners drink even when they are not thirsty. Drinking too much during exercise can dilute the sodium content of blood to abnormally low levels. Drinking only when thirsty will prevent overconsumption of fluids. “It’s the safest known way to hydrate during endurance exercise,” said Loyola sports medicine physician Dr. James Winger, first author of the study.
Symptoms of hyponatremia can include nausea, vomiting, headache, confusion, loss of energy, muscle weakness, spasms or cramps. In extreme cases, the condition can lead to seizures, unconsciousness and coma. In recent years, there have been 12 documented and 8 suspected runners’ deaths from hyponatremia, said Loyola exercise physiologist Lara Dugas, PhD, a co-author of the study.
The International Marathon Medical Directors Association recommends that runners drink only when thirsty. The Loyola researchers surveyed 197 runners who competed in the 2009 Westchester, Il. Veterans Day 10K and 5K runs and two other runs on Chicago’s lakefront. The 91 male runners, on average, had been running for 13 years and had run an average of 1.9 10K races and 0.9 marathons. The 106 women, on average, had been running 8.3 years and had run an average of 1.3 10K races and 0.7 marathons. In the survey, the runners generally said advertising by sports drink manufacturers had little or no influence on their beliefs. But the behaviors of many of the runners indicate otherwise.

During the 1980s and 1990s, sports drinks ads warned about the supposed dangers of dehydration, and recommend that runners drink as much as 1.2 liters (five cups) per hour. Sports drink manufacturers generally have stopped promoting overdrinking. But the unscientific beliefs persist that runners should drink as much as they can or according to a preset schedule. “We have been trained to believe that dehydration is a complication of endurance exercise,” Dugas said. “But in fact, the normal physiological response to exercise is to lose a small amount of fluid. Runners should expect to lose several pounds during runs, and not be alarmed.”

Winger is an assistant professor in the Department of Family Medicine and Dugas is a research assistant professor in the Department of Preventive Medicine and Epidemiology at Loyola University Chicago Stritch School of Medicine. The third co-author is Jonathan Dugas, PhD, director of clinical development at The Vitality Group.

]]><![CDATA[Why You Need a Sports Massage By Tracy Endo ]]>Wed, 14 Dec 2011 19:54:02 GMThttp://www.jeppesencoaching.com/1/post/2011/12/why-you-need-a-sports-massage-by-tracy-endo.htmlWhy You Need a Sports Massage By Tracy Endo •
Regular indulgence in spa treatments is exactly what you need to recover this offseason and ultimately improve your triathlon performance. That’s right: spa treatments. Of course, for many of you, going to a spa to relax is far from the experience you’ll receive. Those tight muscles have been screaming out for a massage for a long time.

What is a Sports Massage?
A sports massage is typically a combination of several massage techniques that are tailored to your affected muscle groups based on the activities that you do. A properly administered sports massage can help flush the lactic acid out of your body. There are two types of sports massages that can benefit triathletes depending on when you schedule your appointment and your race schedule.
If you have a race coming up you will want to receive a lighter massage. But, if you are in between events and have specific issues, your sessions can focus on deep-tissue massages in problem areas.
So, what exactly is a sports massage and what will it do for a triathlete?
Athletic PerformanceContinual improvement is the reason you train in the dead of winter, hammer up the hills on the bike, do track work, and train in the pouring rain. Well, that is the same reason you should get a good sports massage. After a massage you’ll feel lighter, more powerful and more flexible, and all those nagging aches and pains can be addressed, helping to reduce the likelihood of injury.
Injury PreventionOne of the best reasons to get a sports massage is to help your muscles, tendons and joints move through their proper range of motion and stay in optimum shape. It’s just like that pre-workout warm-up you’re supposed to do. You want your muscles to be pliable and your joints warmed up before your exercise.
Many injuries are brought about by overusing certain muscles. This can result in soreness, pain and inflammation. Regularly scheduled sports massages can help reduce the likelihood of the muscles becoming overused in the first place and can also help reduce the initial inflammation that leads to injury.
It can also help reduce the chance of injury recurrence. Massage is most effective at treating soft-tissues injuries such as strains, sprains and stress injuries.
Pain ReductionMassage has been known to reduce pain from recovering injuries or tight muscle areas. Massage promotes proper healing of scar tissues and can provide a soothing effect on injured areas.
Relaxation and FocusSports Massage can help decrease stress and increase focus, putting you in a good psychological state before your next race. The brisk movements of the massage can also leave you feeling invigorated.
Post-Race RecoveryMassage can help hasten the healing and recovery process after an intense race by dissolving waste fluids such as lactic acid.

How often should you get a sports massage?
On average, a triathlete should get one massage per week or a minimum of one per month. That may seem extreme, particularly if a trip to the spa is more of an indulgence for you. But, massages go a long way to help prevent injury.

When should I get a sports massage?
People respond in different ways to a massage so if you have the luxury to try one at different times in your training then determine what is right for you. However, the majority of people will tend to favor the post-race/post-long workout time more. Both are beneficial but the pre-race massage will stimulate your muscles whereas the post-race massage is more of a cool-down/recovery massage.

Feeling refreshed? Start planning your race calendar.

DC Triathlon Examiner Tracy Endo is a mother of two, a photographer, a freelance writer and a triathlete from the Washington, D.C. metro area.

Examiner.com is the inside source for everything local. Powered by Examiners, the largest pool of knowledgeable and passionate contributors in the world, we provide unique and original content to enhance life in your local city wherever that may be.

]]><![CDATA[Autumn colors sweep the hillsides]]>Wed, 12 Oct 2011 15:07:24 GMThttp://www.jeppesencoaching.com/1/post/2011/10/autumn-colors-sweep-the-hillsides.html

Fall Colors and Apples and Cider donuts what more is there? The Apples are incredible this year with all the rain they are huge!
Harvest has been in full swing for several weeks and the local orchards are picking at break neck speeds to get the apples in before the rain starts again tonight and knocks more down off the trees.
The weekend was spectacular with bright sunshine and temperatures in the 80’s. All of us hikers, bikers and runners were in our glory.
The fall colors finally arrived and put on a show if only for a few days.
So to all of you… get outside, be in your body, breathe the air and bring a friend.... it is an amazing time to revel in nature and be in the world.
Namaste, K

]]>