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	<title>Stephen Koch &#187; snowboard speaker</title>
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	<link>http://stephenkoch.com</link>
	<description>Professional Speaker, Mountain Guide, Snowboard Instructor, Alpinist and Family Man</description>
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		<title>Burpees Challenge &#8211; Week 1</title>
		<link>http://stephenkoch.com/2012/04/burpees-challenge-week-1/</link>
		<comments>http://stephenkoch.com/2012/04/burpees-challenge-week-1/#comments</comments>
		<pubDate>Fri, 20 Apr 2012 17:43:02 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Jackson Hole]]></category>
		<category><![CDATA[burpee challenge]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[exercise challenge]]></category>
		<category><![CDATA[facebook]]></category>
		<category><![CDATA[keynote speaker]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[stephen koch]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=1331</guid>
		<description><![CDATA[Today is the last day of the first week of the Burpee Challenge. I have yet to do mine today. Some days are harder to motivate than others, and today is such a day for me. But I will complete them before I have to pick up Axl from Taekwondo class. How has it been [...]]]></description>
			<content:encoded><![CDATA[<p>Today is the last day of the first week of the Burpee Challenge. I have yet to do mine today. Some days are harder to motivate than others, and today is such a day for me. But I will complete them before I have to pick up Axl from Taekwondo class. </p>
<p>How has it been going for you? Are you doing them? Is it easy to motivate to do them? Are  you finding them easy to do? Challenging? Why? If sore in the beginning, where? Is soreness diminishing? </p>
<p>Cheers,</p>
<p>Stephen</p>
]]></content:encoded>
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		<title>Burpees Challenge Day 2</title>
		<link>http://stephenkoch.com/2012/04/burpees-challenge-day-2/</link>
		<comments>http://stephenkoch.com/2012/04/burpees-challenge-day-2/#comments</comments>
		<pubDate>Mon, 16 Apr 2012 16:15:49 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Jackson Hole]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[jackson hole speaker]]></category>
		<category><![CDATA[keynote speaker]]></category>
		<category><![CDATA[mountain speaker]]></category>
		<category><![CDATA[physical training]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=1330</guid>
		<description><![CDATA[How are your Burpees going?! Does anyone need help? A couple key reminders&#8230;keep a tight stomach/core during the Burpee/s to protect your lower back. If you are challenged with push-ups from your feet, do them from your knees. The idea is to do what you can and build on it, to acknowledge where you are [...]]]></description>
			<content:encoded><![CDATA[<p>How are your Burpees going?! Does anyone need help? A couple key reminders&#8230;keep a tight stomach/core during the Burpee/s to protect your lower back. If you are challenged with push-ups from your feet, do them from your knees. The idea is to do what you can and build on it, to acknowledge where you are and start from there. This is reality. &#8220;I should work out,&#8221; doesn&#8217;t help anyone, especially you. Wouldn&#8217;t you rather tell yourself/family/partners/co-workers/friends the following? &#8220;I worked out today by doing this great all around exercise called Burpees. I was apprehensive but started with a few, took it slowly, listened to my body by not overdoing anything, had fun, and I didn&#8217;t even Burp. I am going to do it again on Wednesday and again on Friday. It only takes 10 minutes and requires only one thing, me. I am proud of myself!&#8221; </p>
<p>I had a great workout this morning with Bojan Mitkovski at the house. We did 10 minutes of Burpees (30 on 30 rest&#8230;10/10/10/10/10/9/9/9/9/8), a pyramid of pull-ups to 5 (1/2/3/4/5/5/4/3/2/1) followed by one arm hangs, several core specific exercises, a hamstring specific exercise, 1 minute wall sit, 30 jumping lunges, finishing with 50 lunges. A great 35 minute workout utilizing the Burpees as the warm-up. </p>
<p>I was pretty sore today in my triceps and shoulders from Friday&#8217;s Burpees. I tend to use my shoulders and arms a lot when doing push-ups due to not having a right pectoral muscle. </p>
<p>The soreness will diminish by the end of the week. </p>
<p>Let me know how your Burpees are going!? </p>
<p>Good work everyone.</p>
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		<title>Simple All Around Exercise For Everyone &#8211; The Burpee!</title>
		<link>http://stephenkoch.com/2010/11/simple-all-around-exercise-for-everyone-the-burpee/</link>
		<comments>http://stephenkoch.com/2010/11/simple-all-around-exercise-for-everyone-the-burpee/#comments</comments>
		<pubDate>Fri, 05 Nov 2010 17:15:22 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Exercises]]></category>
		<category><![CDATA[Instruction]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[burpee]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[keynote speaker]]></category>
		<category><![CDATA[motivation]]></category>
		<category><![CDATA[motivational speaker]]></category>
		<category><![CDATA[mountain exercise]]></category>
		<category><![CDATA[mountain speaker]]></category>
		<category><![CDATA[ski fitness]]></category>
		<category><![CDATA[snowboard fitness]]></category>
		<category><![CDATA[snowboard mountaineer]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[stephen koch]]></category>
		<category><![CDATA[video]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=1293</guid>
		<description><![CDATA[In this short video I demonstrate and explain the "Burpee," a wonderful all around exercise that requires only one thing, YOU! No props, no weights, bands, benches, balls or anything else to give you an excuse to not do them! Simple. All you need is a little encouragement and belief that you will be more loved if you do these. You will! You will love yourself for doing this wonderful all around exercise! The Burpee works your legs, core, shoulders, back, chest and face, hands (clapping), and face (from the inner joy that will emit from your being through your smile because you accomplished something that will benefit you greatly!).]]></description>
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<p>In this short video I demonstrate and explain the &#8220;Burpee,&#8221; a wonderful all around exercise that requires only one thing, YOU! No props, no weights, bands, benches, balls or anything else to give you an excuse to not do them! Check it out&#8230;</p>
<p>All you need is a little encouragement and belief that you will be more loved if you do these. You will! You will love yourself for doing this wonderful all around exercise! The Burpee works your legs, core, shoulders, back, chest, hands (clapping), and face (from the inner joy that will emit from your being through your smile because you accomplished something that will benefit you greatly!).</p>
<p>If you can pick something off of the ground you can do a Burpee! In this video I demonstrate an easy version of the Burpee and a more dynamic, or the classic, Burpee.</p>
<p>Don&#8217;t be alarmed with the sore muscles you may experience 24 to 48 hours post first Burpee session. This is your body&#8217;s way of letting you know that you did a good thing and that <strong>you are getting stronger!</strong> That being said, go easy to start if you have not been working out.</p>
<p>The beauty of the 30 seconds of Burpees, 30 seconds of rest is that you do as many as YOU are capable of. The key is to just start. Get up off your chair, drop down and DO IT! One. Just do one. Once you are down and realize how simple, fun and easy it is, go ahead and do another, and another and then you realize 30 seconds has passed and it is time to rest. A rest you earned! Then at the top of the minute, drop down and do another 30 second round! The clap at the finish is to celebrate! Go ahead and celebrate! You will be stoked you did! If you are an experienced athlete/person who works out, Burpees are a great warm-up exercise.</p>
<p>Burpees: Total time&#8230;10 Minutes a day! 30 seconds of Burpees, 30 seconds rest. Repeat 10 times (go for 5 minutes&#8230;2:30 of actual exercise time&#8230;to start). Key to do them again when sore in a couple days! The movement and use of the muscles that are sore vitally need to be moved again. You will be less sore after working out again anyway! Drink plenty of water. Water is the medicine.</p>
<p>And most important of all, listen to your body. If you are feeling faint/super fatigued etc. stop. Chill. Walk around the room/house/car/block. Breathe, relax and feel your heart rate drop.</p>
<p>That is enough for now. Now, drop down and do some burpees!</p>
<div class="wp-caption alignnone" style="width: 110px"><a href="http://www.avantlink.com/click.php?tt=cl&amp;amp;mi=10060&amp;amp;pw=16589&amp;amp;url=http%3A%2F%2Fwww.backcountry.com%2Fpetzl-tikka-plus-2-headlamp"><img src="http://content.backcountry.com/images/items/small/PTZ/PTZ0262/MYSGY.jpg" alt="" width="100" height="100" /></a><p class="wp-caption-text">Petzl Tikka 2 Headlamp</p></div>
<p>Help support StephenKoch.com with a <a href="http://bit.ly/aXl7My"><span style="color: #3366ff;">Petzl Tikka Plus 2 Headlamp</span></a> for your no excuses in the dark Burpee session!</p>
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		<title>Motivational Mountain Speaker</title>
		<link>http://stephenkoch.com/2009/07/motivational-mountain-speaker/</link>
		<comments>http://stephenkoch.com/2009/07/motivational-mountain-speaker/#comments</comments>
		<pubDate>Mon, 27 Jul 2009 19:47:27 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Speaking]]></category>
		<category><![CDATA[audience centered speaker]]></category>
		<category><![CDATA[business speaker]]></category>
		<category><![CDATA[jackson hole speaker]]></category>
		<category><![CDATA[life coach]]></category>
		<category><![CDATA[motivational speaker]]></category>
		<category><![CDATA[mountain guide]]></category>
		<category><![CDATA[mountain speaker]]></category>
		<category><![CDATA[mountaineering speaker]]></category>
		<category><![CDATA[snowboard mountaineer]]></category>
		<category><![CDATA[snowboard mountaineering]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[survival expert]]></category>
		<category><![CDATA[survival speaker]]></category>
		<category><![CDATA[wyoming speaker]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=931</guid>
		<description><![CDATA[Stephen Koch Stephen Koch draws the audience into his experiences on the world’s highest mountains through stunning imagery and riveting tales of adventure and courage. His triumphs and horrific avalanche survival are not only captivating, but offer the motivation for individuals to strive for their highest potential. He translates the skills he used to fuel [...]]]></description>
			<content:encoded><![CDATA[<p>Stephen Koch</p>
<div class="mceTemp">
<div id="attachment_971" class="wp-caption aligncenter" style="width: 160px"><a rel="attachment wp-att-971" href="http://stephenkoch.com/2009/07/motivational-mountain-speaker/stephen-2-king-size-cropped-copy/"><img class="size-thumbnail wp-image-971" title="Stephen Koch Headshot" src="http://stephenkoch.com/wp-content/uploads/2009/07/Stephen-2-king-size-cropped-copy-150x150.jpg" alt="Photo © Marko Prezelj" width="150" height="150" /></a><p class="wp-caption-text">Photo © Marko Prezelj</p></div>
<p>Stephen Koch draws the audience into his experiences on the world’s highest mountains through stunning imagery and riveting tales of adventure and courage. His triumphs and horrific avalanche survival are not only captivating, but offer the motivation for individuals to strive for their highest potential. He translates the skills he used to fuel himself on the Seven Summits into leadership, business and life skills. He encourages people to be more accountable for their own actions, to embrace effective teamwork by valuing the contribution of others and to push beyond their self-imposed limitations.</p>
</div>
<div class="mceTemp">
<div id="attachment_937" class="wp-caption aligncenter" style="width: 310px"><a rel="attachment wp-att-937" href="http://stephenkoch.com/2009/07/motivational-mountain-speaker/vinson-surf-cleaned-up-small/"><img class="size-medium wp-image-937" title="Stephen Koch snowboarding Vinson Massif in Antarctica." src="http://stephenkoch.com/wp-content/uploads/2009/07/Vinson-surf-cleaned-up-small-300x198.jpg" alt="Koch in Antarctica - Photo © Wade McKoy" width="300" height="198" /></a><p class="wp-caption-text">Koch in Antarctica - Photo © Wade McKoy</p></div>
</div>
<div class="mceTemp">
<p><strong>Key Speaking Themes</strong></p>
<p><strong> </strong></p>
<p><strong>Attain Big Goals–</strong></p>
<ul>
<li>Accomplish “the Impossible”</li>
<li>Trust your instincts and build on experience</li>
<li>Turn dreams into reality;</li>
<li>How  to plan, organize and execute</li>
<li>Keep yourself and your team motivated and positive</li>
</ul>
<p><strong>Deal with Fear–</strong></p>
<p><strong>What’s Your Avalanche?</strong></p>
<ul>
<li>Turn fear into appropriate action</li>
<li>Thrive outside your comfort zone</li>
<li>What’s inside your head; maintain perspective</li>
</ul>
<p><strong>Adversity–</strong></p>
<p><strong>Friend or Foe?</strong></p>
<ul>
<li>Overcome obstacles, even against the odds</li>
<li>Stay focused; persistence and perseverance</li>
<li>Remaining patient under pressure</li>
</ul>
<p><strong>Ethics–</strong></p>
<p><strong>Maintain Your Standards</strong></p>
<ul>
<li>Discover what is important to you personally, and why</li>
<li>Stay true to your values and have it work for your team/company</li>
</ul>
<p>Stephen Koch teaches, entertains and inspires as he shows his audience the parallel between his mountaineering world and theirs.</p>
<div id="attachment_968" class="wp-caption aligncenter" style="width: 208px"><a rel="attachment wp-att-968" href="http://stephenkoch.com/2009/07/motivational-mountain-speaker/080-copy/"><img class="size-medium wp-image-968" title="Stephen Koch snowboarding on the north face of Mount Everest" src="http://stephenkoch.com/wp-content/uploads/2009/07/080-copy-198x300.jpg" alt="Stephen on Mount Everest - Photo © Jimmy Chin" width="198" height="300" /></a><p class="wp-caption-text">Stephen on Mount Everest - Photo © Jimmy Chin</p></div>
<p><strong>One Step Further</strong> is a multimedia presentation offering a unique perspective on reaching your highest potential from one of the world’s great adventurers–featuring unforgettable stories and images from spectacular and remote locations. Stephen has spoken to corporations, students of all ages, and a variety of clubs and organizations all over the world. His speaking themes reach diverse audiences, and Stephen Koch&#8217;s presentations are tailored to meet client’s requirements. Your satisfaction is his number one priority.</p>
<p><strong>Career Highlights</strong></p>
<p><strong> </strong></p>
<ul>
<li>First ascents on Denali/McKinley, Cerro Torre and Kilimanjaro</li>
<li>The “Last Great Problem”– First Winter Grand Traverse of the Tetons</li>
<li>Over 45 first snowboard descents worldwide</li>
<li>First and only person to snowboard on all Seven Summits, the highest mountain on each continent</li>
<li>Expeditions to Antarctica, Everest, Mt. Kenya, Lhotse, Nuptse, Patagonia and Shishapangma</li>
<li>Founded Avalanche Awareness Foundation, a non-profit dedicated to youth avalanche education</li>
<li>Mountain Guide and Instructor &#8211; 18 years</li>
</ul>
<p>Most climbers climb up and down the mountain. Not Stephen Koch. Stephen ventures One Step Further. At the top, he straps on his snowboard and stares down near vertical slopes of 60 degrees or more–and pushes off. Failure cannot enter his mind. This takes incredible physical strength and intense psychological commitment.</p>
<p>Stephen Koch is a professional speaker, mountain guide, snowboard instructor, personal fitness expert and coach and is a pioneer in the field of Snowboard Mountaineering, a term he coined. His list of alpine ascents and descents include some of the most notable firsts anywhere in the world, most of which have never been repeated. He is the first person to snowboard all the major Teton Peaks in Wyoming, and the first and only person to snowboard on all Seven Summits, the highest peak on each continent.</p>
<p>Testimonials -</p>
<p>“At Pepsi-QTG Canada we asked Stephen to come in and get our employees ready to ‘climb’ our mountain of being the top Consumer Packaged Goods company in Canada. Stephen did an incredible job sharing his experiences and translating that into what it takes to ready yourself for any challenge. Our employees just loved hearing Stephen talk.”</p>
<p>–Pepsi-QTG Canada</p>
<p>Stephen was able to connect his personal experiences in managing the obvious risks associated with his passion with those of the Shell workforce in the Pinedale Anticline. Stephen was effective in getting the complex topic of risk management to a very basic yet powerful level, one of individual choices and self awareness.</p>
<p>- James L. Duran<br />
Shell Exploration and Production Company</p>
<p>Stephen Koch was the right speaker with the right message for our sales meeting. We wanted a speaker with mountaineering or winter sport background to compliment our meeting location in Utah, but we wanted more than a cliché message that is common with this speaker type. We chose Stephen because his theme, One Step Further, simultaneously illustrates two key points: how the everyday person can make decisions that result in accomplishing extraordinary things; and the accomplishment can be remarkable for the way it is achieved, even if the objective is not grandiose or uncharted. His presentation takes you on a journey with breathtaking photos, suspense, humor, and self reflection. Leave plenty of time for questions, and then double it!</p>
<p>-Ronda Robinson, ZymoGenetics, Inc.</p>
<p>As a producer of corporate events for over 15 years, I have worked with many inspirational speakers. I found Stephen Koch’s message to be one of the more unique and compelling. Stephen’s story is a perfect metaphor for the challenges facing modern corporate America, especially in today’s current economy. His presentation is equally entertaining and his willingness to share professional and life skills “on the mountain” with clients sets him apart from most speakers.</p>
<p>- Chris Carleson, President, Carleson Production Group</p>
<p>Stephen Koch was our special guest for a client appreciation event held on November 11, 2010 in Charlotte, North Carolina. His presentation combined spectacular film and photography with stories and anecdotes that brought to life storied mountain locales from around the world. Stephen captivated the audience with his humility and humor for one so renowned as a world class mountaineer. We’ve never hosted a client appreciation event with so many unsolicited compliments received the day after.</p>
<p>- John D. Richards, Managing Director-Investments, Wells Fargo Advisors</p>
<p>“Not only is Stephen an amazing mountaineer, he challenges traditional thought and provides a new paradigm of accomplishing the impossible.”</p>
<p>–Jack Tackle, World Class Mountaineer</p>
<p>“Stephen Koch’s presentation was clear, concise, insightful, and peppered with good humor and surprising humility for one so accomplished. His intelligent decision making and amazing ability to focus on an objective come through loud and clear. His respect for the natural world and the diversity of people living in it is refreshing. Stunning photographs from Everest color and clarify his story and leave the viewer wanting more. Be prepared for question and answer sessions that go on and on!”</p>
<p>–Suzanne Hanlon, UO Outdoor Program, University of Oregon</p>
<p>To book an event or for more information:<br />
stephen (at) stephenkoch (dot) com<br />
307-699-0202<br />
Box 201, Jackson WY 83001<br />
www.<em>stephenkoch.com</em></p>
</div>
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		<title>SPEAKING INFORMATION</title>
		<link>http://stephenkoch.com/2009/01/speaking-information/</link>
		<comments>http://stephenkoch.com/2009/01/speaking-information/#comments</comments>
		<pubDate>Tue, 13 Jan 2009 23:19:33 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Interpersonal Communication]]></category>
		<category><![CDATA[Speaking]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[corporate speaker]]></category>
		<category><![CDATA[everest speaker]]></category>
		<category><![CDATA[exum mountain guide speaker]]></category>
		<category><![CDATA[jackson]]></category>
		<category><![CDATA[jackson hole corporate speaker]]></category>
		<category><![CDATA[jackson hole event speaker]]></category>
		<category><![CDATA[jackson hole speaker]]></category>
		<category><![CDATA[jackson wy speaker]]></category>
		<category><![CDATA[motivational speaker]]></category>
		<category><![CDATA[mountaineer]]></category>
		<category><![CDATA[mountaineering speaker]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[stephen koch]]></category>
		<category><![CDATA[teton speaker]]></category>
		<category><![CDATA[wy speaker]]></category>
		<category><![CDATA[wyoming speaker]]></category>

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		<description><![CDATA[Click the link below for Stephen Koch Speaking Information: stephen-koch-onestepfurther-pdf]]></description>
			<content:encoded><![CDATA[<p>Click the link below for Stephen Koch Speaking Information:</p>
<p><a href='http://www.stephenkoch.com/wp-content/uploads/stephen-koch-onestepfurther-pdf.pdf'>stephen-koch-onestepfurther-pdf</a></p>
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