Why these exercises? Consider this. All three condition the upper body, helping strengthen and stabilize the chest and upper back. Push-ups emphasize the chest and arms. Pull-ups strengthen the shoulders and upper back. Dips emphasize key postural muscles that stabilize the ribcage, and thereby contribute to good health.

Of these three exercises, Dips may be the least familiar and yet are important for maintaining healthy posture. Dips can be done at home by positioning your body between two chairs. Resting the heel of a hand on the seat of each chair, lower your body between the chairs several inches by bending your elbows. Straightening your elbows lifts you back to the starting position and completes the exercise. (Confused? Consult a good exercise book for an illustration of the proper technique. Here's one: Health & Fitness Excellence by Robert K. Cooper

PushUps, PullUps and Dips are simple exercises that build upper body strength while improving posture. All three are good exercises for those who work extended hours at a desk. These exercises are simple enough to do anywhere -- at home, while traveling, or as a quick health break from hours of computing!

Moving your body increases blood flow to your brain. So why not do PushUps, Pullups and Dips several times a week? It takes little time and offers great rewards!

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About Jeffrey Brown:Need help? Contact Jeffrey, a business and personal coach specializing in progressive wellness, emotional intelligence and everyday spirituality in business and life. His clients include: entrepreneurs, Internet professionals and other non-traditional business owners.

Remember the wish-granting power of the genie in a bottle found on sandy shores? You may have a genie hidden within you. This article is about unleashing that genie to enhance your creative potential in life and business.

'Focused intent' is an expression that refers to applied thought directed at expressing one's values and vision in their everyday life. We've often heard that the human mind has great creative potential, and that relatively little of this faculty gets expressed in daily living. But there is a way to begin to access more of that creative potential which is amazingly simple and effective for many people. It's called a Daily Intent List.

Here's how to create a Daily Intent List for yourself:

Set aside a few moments at the beginning of the day each day this week to sit quietly with a blank piece of paper. On this paper, write simple phrases that express what you'd like to see occurring in your life or business in the near future. Over a week's time, gather several pages of 'intents' and notice if there are any repeating themes. Once you've gathered all of these themes, create a new page - the beginning of your Daily Intent List.

Now, choose a time each day when you will spend 5 to 15 minutes reviewing this list. During this time, give your focused attention to allowing thoughts about what you want to create shape your actions each day. Review your list consistently every day for the next three weeks without attachment to the outcome of this focused activity. At the end of the three weeks, review your list and notice if your thoughts about the list have changed in any way.

Has this simple activity caused you to become more focused in your daily actions? Have you made different choices about how you use your time because of this daily review? Have you made any changes to your list? Has your list evolved in some way? Have you added any new items or re-languaged any old ones to better express your intent? How many of these items (if any) have you actually accomplished from your list? Was the accomplishing easier than you initially imagined? This is a common, welcome benefit of daily review of your Intent List.

Over the next several months, I encourage you to continue to develop and review your Daily Intent List as you've done in this pilot period. I think you'll be pleasantly surprised at the outcome. Email me with your results at info@CoachingWorksInc.com. I'm interested in hearing how this daily practice works in your life.

Powerful beyond measure, aren't we?

Jeff

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The Value of Creative Discontentby Jeffrey D. Brown

Hidden in our feelings of discontent is great value, for our discontent can become a powerful motivator that sparks exploration, innovation and change.

Gifted leaders recognize this. They learn to harness creative discontent and use it as a positive force for change. They know that discontent with the status quo -- the current state of affairs in one's life or business -- can be tapped to generate new options and reveal hidden opportunities. You can do the same in your own life by learning to listen to your feelings and capture the message concealed in your dissatisfactions.

How do you tap this reservoir of creative power? Let your discontent motivate you. Investigate the source of your displeasure and discover the message it holds for you. Then based on what you find, explore new options and take new actions.

For example, a feeling of dissatisfaction at work may indicate that it's time to take on something more challenging.

Discontent about your health?

Formulate a health and fitness program that really suits you and practice it daily. Unhappy about interactions with others at work or home? Become skilled at communicating more clearly.

When feeling discontent about any area of your life, let that feeling prompt you to move into action and craft something more rewarding for yourself.

Without movement, discontent is wisdom untapped. If knowing which direction to move is your challenge, perhaps this would be a good time to work with a coach on strengthening your personal foundation and choosing a direction that will allow your full self-expression.

To help people make the most of feelings of creative discontent, I offer a teleclass called Accessing Your Magic Genie, where participants explore ways to focus their attention -- and intention -- on consciously creating what matters to them. In this program, creative discontent is honored as a powerful motivator for exploring options, making choices, and moving in new directions.

Accessing Your Magic Genie offers participants a few simple ideas for crafting a more satisfying life, and then gives them a daily practice for placing their attention on what matters most.

The key to all of this, of course, is in the follow-up; taking progressive steps to implement the actions you've chosen that will take you to your desired result.

Coach's Tip:

Begin a page in your journal for capturing the wisdom in creative discontent. As you go through the coming week, notice the little things you are tolerating and begin to write them down. Work through this list, eliminating what you tolerate, and creating systems for solving discontent as it arises.

If you get stuck, work with your coach to get moving again.

Feeling discontent with the current state of affairs in your life can initiate a creative period of learning and exploration. Let your dissatisfaction motivate you to make changes and take new actions. Tapping the wisdom hidden in your feelings of creative discontent can put you on a path to a more satisfying and rewarding life. So what are you feeling uneasy about today?

~~

What Do You Want to Accomplish?by Jeffrey D. Brown

“What do you want to accomplish?”

Its a simple question, but your response can reveal a lot about you and what you're going for in life. Knowing what you want to accomplish is vitally important because clarity influences success. By knowing what you want to accomplish, and then orienting your behavior around it, you shape the results you get in business and in life.

When was the last time you seriously considered this question? If you are in business and you want to see your business grow, it is a useful question to ponder. Imagine how different your day might be if you fully oriented your activities around this simple question and your responses to it.

What would your business be like if you sat down today with your principals and employees and explored this question? I mean *really* explored it with the intention of clarifying your vision so fundamentally that it refocused the efforts of your staff. What might you learn about untapped talents and hidden opportunities? What might you discover about future trends in your field by asking trusted advisors for their response?

As a coach who specializes in helping professionals and business ownersdevelop their vision and people skills so that they can grow a more successful business, I have come to believe that having a clear picture what your business is designed to accomplish is vital to the success of your venture.

A central theme of the teleclass I offer called “Accessing Your Magic Genie” is the fundamental principle: *what we focus on expands*. At first glance, this concept may strike you as simplistic, especially if you've been focused on the more practical mechanics of business rather than on vision. Holding a clear picture of what you want to create requires focus, deliberation, and consistent attention.

Asking yourself on a regular basis what you want to accomplish, and then focusing your attention and activities in that direction, can lead to exciting shifts in your business. The key is to remember that you must consistently entertain a clear picture of what you wish to accomplish, not by rote memory, but by regularly exploring the question.

*Magic genie thinking* proposes that the real creative power is what you do with what arises moment-to-moment, day-by-day, within your own head and heart. By following the prompting you find there, you increase your ability to respond effectively to trends and opportunities in your industry, keeping pace with the times by staying attuned to your own inner promptings and vision.

This inward attunement matched with outward action is part of an*attraction-based* business approach, and represents the leading edge in customer service and marketing. It could be the next step in the evolution of *your* business. It all begins with a simple question that sets your vision on what lies ahead.

And that question is: “What do you want to accomplish?”

Let your answer to this question initiate a period of learning andexploration. Call on your coach to help you clarify your thinking and put your insight into action. Test your theories while tending to business, and bring your focus back again and again to what you want, to the end result of the business you are creating, to what you do with the precious moments of your day.

Over time, you'll be glad you did.

May good things come to you!Jeffrey

Eliminate clutter, noise, distractions, and people who drain your energy. Beginning today, make a concentrated effort to rid your life of whatever you’ve been tolerating. Begin by making a list of ten tolerations. Now take action to eliminate them, permanently, when possible. Most people say that eliminating a big toleration causes them to immediately feel more energy -- as if a tremendous weight has just lifted! To have a high quality life and be healthy, you need all the energy you can get. By eliminating extraneous "stuff," you will noticeably enhance access to the supportive energy that naturally flows through your life.

2. Create 10 Daily Habits that Support Being at Your Best.

Carefully chosen daily habits are cues that remind you to act deliberately. Acting deliberately has been described as operating from a place of deep inner calm. Access to inner calm prompts you to respond to life in a manner appropriate to the moment rather than merely reacting based on whatever emotion may be active at the time. By practicing 10 Daily Habits that support your best, you conserve your energy and resources so that they can be used to make life better for yourself and those around you.

3. Notice Life’s Small Wonders.

Count your blessings. Tend the garden before you. Enjoy the effect of what you cause. There are a thousand ways to express this idea, so here’s a tip to help you capture the magic of this principle: Create a Book of Small Wonders. In it, write what you accomplished today. Include what you are especially proud of, how you handled difficult situations, how you grew personally and professionally, and those little unexpected moments of wonder that happened in the course of your day. Don’t underestimate the power of this simple practice: it shifts people from frustration to a sense of hope and opportunity with the stroke of a pen.

4. Develop and Practice an Instant Centering Sequence.

Here are some tips to consider.

a- Take brief midmorning and midafternoon work breaks.

b- Get a few minutes of muscular movement every hour or so during the day.

c- Sustain your breathing -- it’s been said that it’s the inner breathing of the one hundred trillion cells in our body that’s fundamental to how we act, feel, and think. Continuous, steady breathing is essential to calm, focused energy in any situation.

d- Practice present moment awareness. Our ability to acknowledge what’s happening in the present moment, and to flow with it, influences our capacity for responding to hidden opportunities.

What’s the quickest way to activate an Instant Centering Sequence? Begin by simply feeling your physical body and noticing the sensations you find there. Our entire being is a huge sensing apparatus -- all we have to do is begin to understand what it is telling us, and respond from that inner wisdom. Need help? Begin with relaxing (see #5 below) and ask your coach to help you uncover and develop these natural abilities.

5. Take Time-Out Twice a Day.

If you’ve tried meditating before and thought it wasn’t your cup of tea, now is a great time to try again. Here’s a simple, effective way to begin. Sit comfortably and watch your breath, especially the exhalation phase. Imagine you’re like a dolphin -- as a dolphin surfaces, it blows all the air from its lungs. The natural result is for plenty of air to flood back in. In meditation, breathe out completely, but keep it effortless. Notice how there is a pause at the end of your out breath, and then a natural impulse to breathe in. Doing this for ten minutes will have you experiencing a much more relaxed state. Twenty minutes can significantly restore your sense of energy and vitality for what lies ahead. Try meditating or relaxing in this fashion for twenty minutes at least one session a day, preferably in the morning. If you’d prefer to listen to a relaxation tape as an alternative to meditation, I recommend audiotape programs created by Emmett Miller, MD. Try using his 10-minute tape during work breaks.

6. Eat small, frequent, balanced, meals and snacks.

We’ve all heard that "we are what we eat." But did you know that your energy moods are affected by what, and when, you eat? The key point here is when you eat a small amount of a well-balanced food choice every two and a half to three hours, you keep your brain (and body) supplied with those nutrients essential for best performance. Of course, the terms "small and well-balanced" are important to bear in mind, but that’s a discussion for another time.

7. Exercise Regularly for Structural Balance and Good Health.

From my perspective as a former rehabilitative exercise therapist whose clinical practice specialized in postural education and body-core integration for performance athletes, attention to good posture is vital for getting the greatest benefit from exercise. Fitness Tip: Learn what "dynamic moving balance" feels like, and exercise in such a way as to support and enhance it. The right coach is invaluable in this regard. Also, dedicate some time to doing rhythmic "aerobic" cardiovascular exercise as well. It’s good for your heart in more ways than one.

8. Know Your Mission, Vision, and Purpose.

Have you identified a clear vision for your personal and professional life? Do your recognize the power of clarifying and reviewing your vision on a regular basis? This is a recurring theme in my work with high-achievers. We all need a clear vision to orient around that helps us stay on track when we hit stormy seas (or get tempted by the latest fad). A vision is something felt in your heart, expressed in words and symbols, and undeniable once you’ve found yours. Circumstances may change (and probably will), but your vision has been with you for a long time because it is who you are, or at least, one of the more profound expressions of that.

9. Strengthen Your Community.

Communities are great for creation and creativity. The community you select will prompt results in your life that you simply could not get on your own. The key term here is select. The benefit of a chosen community is it brings out your best -- their best brings out your best. We naturally upgrade our community throughout our lives as we develop personally and spiritually. The process of strengthening community may take time, but being around people who hold you to your personal highest and best, is unmatched in its contribution to our lives.

10. Create Reserves.

Now, here’s an interesting topic: Reserves. Let’s define Reserve as "having enough plus a little bit more," or even "some extra that’s put away." Why would you want Reserve? With Reserve in a few key areas, you gain a sense of freedom to be and deliver your best. A Reserve of anything can translate to feeling a sense of peace and possibility. Each of us have our own unique sense of how Reserve works in our lives. It’s not about acquisition; it’s about the process of creating and owning a Reserve, and how negotiating that process empowers us with a sense of our natural ability to make a difference in the present moment. What would it be like to have a Reserve of Balanced, Focused Energy in your life today? Good things will come to you in the process of creating one!

Copyright 2001 by Jeffrey D. Brown, Artful-Balance.com. All rights reserved. However, permission is granted to freely copy or distribute to anyone you wish, so long as you retain the entire message, including the name and address of the author: Jeffrey D. Brown, Artful-Balance.com

Who is Jeffrey Brown?

- An alternative health practitioner turned coach- A uniquely sensitive and gifted individual committed to lifelong learning- A dancer with a background in movement as rehabilitative therapy- A lover of sunshine, the outdoors, and long walks by the river- A student of the creative power of focused human intention

Top 5 Values
Integrity; Vitality; Balance; Wisdom; Love

Trivia
I’ve traveled America 8 times, camping in some of our country’s most beautiful state and national parks – five times as a counselor for teenagers, and once more leisurely in a RV.

I owned and operated a natural health and fitness business in Boulder, Colorado for 6 years where I got the nickname ‘The Posture Coach’.

Family matters to me – I have seven wonderful nieces and nephews that inspire me.

I love to dance. I am currently studying with a mentor to develop my leadership skills and offer ‘dance as spiritual practice’ programs.

… for more trivia, see below …

Guiding Principles
We become what we think about most of the time. Who we hang out with matters more than we know.

Highest Aspiration
To live authentically, helping exceptional people of all ages fully express themselves, step into their true strengths, and create legacies of evolution and peace for generations that follow.

Favorite Quotes

“What we see in the outer is but a reflection of the inner, because we surround ourselves with a picture of our own beliefs.” -- Emmett Fox

“Seeing your own life change is the best proof that you can change the world.” -- Robert K. Cooper

Favorite Books

It’s So Easy … When You Know How by Harry Morgan Moses
Executive EQ: Emotional Intelligence in Leadership and Organizations by Robert K. Cooper, Ph.D. and Ayman Sawaf
Empires of the Mind: Lessons to Lead and Succeed in a Knowledge-Based World by Denis Waitley
The Performance Edge by Robert K. Cooper, Ph.D.
Sweat Your Prayers: Movement As Spiritual Practice by Gabrielle Roth
The Complete Idiot’s Guide to Managing Your Time by Jeffrey Davidson
Work Happy, Live Healthy by Tom Welch
The Instant Millionaire by Mark Fisher


Most appreciated comments from clients

I really admire your calm, steady energy and your ability to listen and be present with me.

You have a natural talent for helping me focus on the joy and good present in my life, making the real work of our time together easier and more satisfying. The wisdom you bring to our sessions, and how you bring that wisdom into what we do, sets you apart from other coaches. Your natural leadership ability makes your programs fun and effective. I get a wonderful sense of delight and lightness of being whenever I work with you that makes it easy to consciously experience being in my body while gently unfolding my talents and reaching for my dreams.

-- J.S., Portland, OR

“You offer a truly unique approach to coaching. I’ve noticed how aware you are of my process – how you tune into the energy rising and falling as we work together – and how you use this to make me aware of when my passion for my vision comes and goes. The way you support me to move in the direction of my passion brings greater clarity about my next steps, and helps me work through problems and meet challenges. Your art seems to come from your sensitivity to energy and your capacity to draw me as a client closer to what really excites me. In this way, you have supported me in the emergence of my strengths and in areas of life and business that truly inspire me.”

-- S.S., Pagosa Springs, CO

"I am grateful for your sensitivity and ability to say the "right thing" at the "right time," guiding me, not pushing me, through my transition. You have assisted me to see and trust my inner knowing, encouraged me to grow into my dreams, and nurtured me in the skills to create the foundation for change."

-- S.T., Ashland Oregon

"You've taught me skills I never learned at college. Your concise and inventive presentation of ideas has enabled me to clarify and prioritize my goals, and is certainly helping me to reach them. In fact, in my four months of working with you, I have seen remarkable changes in both the size and success of my business, with accompanying improvement in the quality of my life."

-- E.D., Boulder, Colorado


Papers on his Wall

Graduate, Coach University
Certified Natural Health Therapist and Educator:
The International Center for NaturoBioHolistic Health and Medicine
The Center for Health & Fitness Excellence
Master Learner in the “Training In Life Energy Fundamentals” founded by Jeff Krock and Pamela Krock
B.A.: Designing for Health and Human Behavior:
Appalachian State University
Certified Massage Therapist
Certified NeuroMuscular Therapist
Certified Postural Structural Integration Therapist


More Trivia

I’ve traveled America 8 times, camping in state and national parks. Five of these trips were as Staff Counselor with Teens Camping Tour of the West, a program for exceptional teenagers. My most memorable trip across America was in 1994 when I traveled for nine months in an Airstream travel trailer.

In 1996, I relocated from Boulder, CO to Portland, OR. In the years since, I’ve gone from married to unmarried and learned a lot about myself, my values, what I’m going for in life, and how to be a much better coach. I am grateful for this learning and for the wonderful community of friends and associates that surround me today.
I am the fortunate uncle of seven amazingly bright and loving nieces and nephews. Their presence in my life constantly reminds me why building a strong personal foundation and being a lifetime learner on a personal and spiritual development path is so important. Through my family, I am tremendously blessed.
I love to dance. Dance provides a vehicle for moving through blocks, false beliefs, and stuck emotions while releasing accumulated stress from my body. Dance is a personal and spiritual practice for me and flavors my work as a coach. I first learned dance as a spiritual practice when I began to study Gabriel Roth’s 5 Rhythms. Now, seven years later, I am entering a mentorship with Vin Marti, developer of Soul Motion, to deepen my own dance and to learn to lead others in a style of dance where exploration of the sacred is a theme. I am thankful for my teachers and fellow dancers, both past and present, who are showing me how to expand my ability to fully express my authentic self through dance.

Quick synopsis who I am
I am a lifetime student of health and the human sciences with a focus on human excellence and the creative power of focused conscious intention.

A dancer – a healer – a traveler

To arrange a complimentary coaching session with Jeffrey D. Brown, e-mail through the form on our Contact Us page.


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