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Exercise: I Talk the Talk and I Walk the Walk

8 Oct sxc.hu createsima - Rainbow Image

It’s been quite a while since I’ve written a post about exercising. I’m sure you won’t be surprised at what I’m about to tell you. (Although it surprised me!)

I was acknowledged for doing the most workouts at my health club for the month of August.

Marcy at top of the list

Marcy at the Top of the List

See my name at the top of the list?

I wasn’t aiming to claim the most visits and I wasn’t keeping track even though some members at the club don’t believe me. A new doctor I had been seeing recommended I workout AT LEAST 5 times a week! To me, this translated into doing more than 5 times a week so I was at the club everyday it was open: 6 days a week. I did that for 2 1/2 weeks straight and I didn’t take the 7th day off when I was home!

How was it? It was exhausting! Are they serious? What senior citizen can continually exercise at that pace? Maybe if they didn’t put much effort into their workouts but my workouts aren’t like that. I put my all into it. I’m known at my club as the person who works out the hardest. Really, it’s more of a social club for a lot of the members. I hope their social friends visit them when they’re in the hospital recovering from illnesses due to their lack of exercise!

So, there has to be a balance here. It should be taken into account how seriously you exercise! Plus, I don’t exercise for 30 minutes. I figure since I’m there, I’m going to exercise until I’m tired and that is usually 50 minutes and, depending on which gym I’ve been going to and the equipment they have, as long as 1 hr and 15 minutes. I think doctors need to ask their patients about this. Or, maybe I need to volunteer this information the next time at my appointment since I seem to be stereotyped: Senior = Sedentary.

MY GOALS

I’ve been working on increasing my upper body strength in the past few months and the effort shows. My biceps have increased .25% while I’ve slowly continued to lose weight. I’m still using the caloriecount website and I don’t know if I can ever do without it! I am seriously hooked on it because it has been so beneficial to me!

The reason I’ve been working on my upper body strength is that women in general, are known to have poor upper body strength and I’ve always wanted to do a chin up. So far, I can master a chin up half way. This is a new goal for me. I like to challenge myself and I am always seeking new exercise goals to keep things interesting and to have something to achieve.

Since April of this year, I put together a warm-up routine for myself that I do now every time I exercise. It is about 6 minutes long and involves a variety of arm movements but also leg and ab movements too. I am crediting this routine for healing my shoulder issues that had dragged on for over 2 years! I will write up and post the routine in a future post. You may want to try it. If it worked for me, it may work for you.

Recently, I saw a 75-year-old female body builder on TV. She was lean and didn’t look anywhere near 75! She was inspirational! I was telling one of the gals at my club about her and I said that the body builder was my idol to which she replied, “You’re MY idol!” I got a kick out of that. Hey, that’s OK with me. That’s what this blog is all about:  talking the talk AND walking the walk; reaching that goal at the end of the rainbow!

sxc.hu/cempey - Colorful Rainbow Shot

sxc.hu/cempey – Rainbow Gold Goal!

 

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The Rebuilding of Ground Zero

27 Sep By Succu (Own work) [CC-BY-SA-3.0 (httpcreativecommons.orglicensesby-sa3.0)], Wikimedia Commons

I was watching TV in bed a few weeks ago and was about to turn in when PBS announced a Nova special: Engineering Ground Zero. The program was so interesting that I stayed up to watch it.

 

This program isn’t so much about what happened 9/11, 2001, it is about the rebuilding of this 16-acre site.

THAT WAS THEN…

The film is inspiring, hopeful, with leaders who are full of innovative ideas that will amaze you!

 

Yes, when they first began talking about rebuilding a skyscraper, I admit, I thought they had lost their minds! But after seeing this film, I feel very reassured and that is why I wanted to write this post, to share with you what I learned from this program.

 

There were many bitter disagreements, starts and stops in this rebuilding process, but when momentum took hold, Michael Arad was chosen as the architect and designer of the 9/11 Memorial. It was a design that was chosen out of 5,000 entries.

 

In no particular order, the film mainly covers:

The 9/11 Memorial (the cascading pools)

The MemorialPlaza (includes the 400 trees)

One WorldTradeCenter (the skyscraper)

The underground massive museum

The steel

The concrete

The glass panels

The bronze panels

 

The 9/11 Memorial

The Memorial is a phenomenal structure of two flowing water pools where the twin towers had been. I get goose bumps when I think about it because water has so much significance when you think about it. To me it signifies cleansing, purity, sustenance, life, and healing properties. Each of these pools is 30,000 square feet, almost an acre of void. The design calls for 52,000 gallons of water to cascade over the walls every minute, drop 30 feet, and disappear into a second, inner pool. What Arad created was brilliant, genius!

 

The Bronze Panels

Names of the 2,982 individuals whose lives were lost are not listed alphabetically, but by the locations where individuals died: the South Tower, the North Tower, Flights 11, 93, 77, 175 and the Pentagon. First responders and those who died in the 1993 attacks are also grouped together. One-hundred-fifty-two bronze panels will surround the pools with these names.

For fifty percent of the people that are on the Memorial, no remains were found, so this is going to be, for many families and many loved ones, the place that they will go on those special days: the birthdays, anniversaries. Unfortunately, this is the final resting place of the deceased.

They wanted the memorial part of the site to be completed on the 10-year anniversary of the attack, September 11, 2011. They accomplished that goal and you get to see this beautiful memorial from start to finish in the film. When fully completed, the entire site will include a train station to rival Grand Central, six new towers, and, at its heart, the 9/11 Memorial.

 

The Skyscraper

One World Trade Center skyscraper begins with world-renowned architect David Childs who is striving for a balance of security with beauty. The first 20 stories are like a bunker, built to withstand the force of a truck bomb. As it rises, the tower transforms into eight interlocking triangles, covered in huge panels of clear glass. More than a hundred stories up, a broadcast antenna brings the total height to a symbolic 1776 feet. The cost? More than three billion dollars, Childs’ design will be one of the most expensive skyscrapers ever built and one of the most innovative.


The Concrete

The core of One World Trade Center contains critical safety systems like extra-wide stairwells. It’s made of a material that’s strong like steel, but more fire-resistant: concrete.

 

The cores in the Twin Towers were compromised on 9/11, because they were made of steel wrapped in thin sheetrock. Childs’ design calls for super-strong concrete. So strong that it had to be developed in the lab. In testing this new concrete, they formed a four-inch-diameter cylinder of the concrete. It can accommodate a thousand Americans standing on this one cylinder. Challenges are getting the concrete to the site before it hardens, not to mention pumping it up 40 stories high.

 

When finished, One World Trade Center will contain almost 500,000 tons of this material, much of it in its core, which has walls up to six feet thick. Inside, the core protects a total of 70 elevators, as well as the extra-wide stairwells that are pressurized to keep smoke out. Smoke is the real killer.

Childs has a vision of using prismatic glass at the podium to add to the beauty of the structure. Cutting grooves into glass this thick and this large has never been done before. The only way to do it is to build a new machine from scratch.

The Glass Panels

Each glass panel consists of laminated safety glass on the inside, an insulating air space, and another thick pane of glass on the outside, lined with an energy-saving coating. The coating lets sunshine in while reducing heat, resulting in cost savings in office lighting and air-conditioning.

Installing these panels is a painstaking task: they can weigh up to 5,000 pounds. There are around 13,000 panels. When this wall of glass is complete, it will wrap around the entire building from the 20th floor to the top. I don’t know about you, but that blows my mind!

The Podium

The podium of One World Trade Center is a square about the size of the original towers. But as it rises above its base, at the 20th floor, the corners taper in. A square becomes an octagon. Four sides become eight interlocking triangles. Finally, at the top, it resolves in a square once again. Above the podium, One World Trade Center is going up a floor a week.

 

The “Green” Building

One World Trade Center is designed to be a certified green building. Steel contributes to that, because much of it comes from recycled materials like old refrigerators, cars, even toasters, all melted down into liquid.

 

Some of the largest steel pieces are called nodes. They can be as large as 60 tons and stand three stories high. Nodes are giant joints that hold multiple pieces of steel together. They come in all shapes and sizes and make it possible for the building to shift form, from four sides into eight. And they also help re-distribute the weight as the building rises.

THIS IS NOW…

 

Working with steel this big takes experience. Peter Jacobs is a member of the Mohawk Nation, famed for their work on skyscrapers and bridges for over a century. For more information about the Mohawk Nation, click here.

 

The Museum

A massive underground museum is being built beneath the Memorial plaza. People are going to be looking up at the underside of the plaza above, which is 60-70 feet above. There will be a very large volume of space. People will understand the enormity, and the scale of what was lost.

 

The Trees

Four hundred trees are being prepared to be taken to their new home: Ground Zero. They originally come from the three places where people died: New York, Pennsylvania and the Washington, D.C. area. These trees have their own computer chip in them. They have their own monitoring system for aeration and irrigation. Some weigh 18,000 pounds each.

 

The Conclusion?

The rebuilding of Ground Zero won’t be finished for years. David Childs’ original concept to cover the concrete podium with prismatic glass has been scrapped. Its replacement is yet undecided in this film. Many of this skyscraper’s safety features are likely to make it one of the most influential buildings in America.

 

By the way, you can watch the program online for free at: http://www.pbs.org/wgbh/nova/tech/engineering-ground-zero.html Just click on the green bar on the upper right. A DVD is also available for purchase.

Some films help us to move on from an uncomfortable place. This is one of those films.

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What Motivates People to Exercise?

13 Sep sxc.hu/ mckenna71- Swim Suit

When I went to my health club to work out Friday, I was just finishing up and headed for the floor mats to do some core work. Since they put out new, thicker mats, I was standing there admiring them when a little old lady walked over to me.

“They moved everything around,” she complained. The staff had rearranged all the equipment and spread everything out. Frankly, I liked it.

“It’s safer this way. We have more room,” I said. She introduced herself. Her name is Sally. I noticed that she was wearing a beautiful ring with a topaz stone. I asked if she was a November baby. She looked surprised and said, “yes!” I told her that I was a November baby too and had recognized her topaz stone. Sally asked what day I was born and I told her November 6. She said she was born November 11. She said the man she was just talking to was born November 8. (It must have been November Day at the gym.) Then she joked that she was older than me, 80 years old. I said that I think about getting older and wonder if I will be able to continue exercising when I’m 80. Sally said, “It’s up to you.”

Well, if it’s up to me then I’ll be exercising until I breathe my last breath!

What motivates someone like Sally to exercise at age 80? What motivates anyone? TJ of TJ’s Garden and I were chatting about that recently. In this article you will find out what motivates me and some hints to motivate you too.

Do visions of the Grim Reaper in the distance motivate you to exercise?

Or is it that swim suit number that you’ve eyed recently? For me, I love to cook/bake and my exercise habit counterbalances my love of eating habit.

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Hints to Make Yourself Exercise

1. Get on the scale. There’s nothing like seeing those numbers creep up on the scale to make you watch your diet or push you out the door to exercise.

2. Look in a full-length mirror. Do you like what you see in your reflection? If the answer is no, then you know you have to get your butt in gear and go work out.

3. Go shopping for jeans. If you pick out four pairs of jeans to try on in your size and you can’t zip any of them up, you know you have to exercise.

4. Help somebody else. The benefit of helping somebody else to lose weight or to go exercise has double benefits: it encourages the person you are helping and it reinforces the good advice you’re giving in your own mind.

5. Positive affirmations. When you force yourself to go work out (like today, I was really dragging it) and then succeed in doing a good workout, give yourself a pat on the back. Say positive things to yourself. Or, say positive things out loud (when nobody is around). It’s not hokey to say, “Great job! Especially when you were really having a tough time motivating yourself! I’m proud of you!”

6. Sit down, bend over, and try to tie your shoelace. If your stomach is in the way, you need to go work out. It’s easier to tie a shoelace when your gut isn’t in the way. Make shoelace tying easy on yourself; you’ll be glad you did.

7. Ask yourself, How much do I like myself? If you like yourself, you will treat your body well. You know the poem: How Do I Love Thee? Let me count the ways: 1. I love thee for taking such good care of thy body!

8. Lie to yourself. When you are on your way to the gym, tell yourself that you are only going to work out for 10 minutes. (I do this all the time.) Once you complete the 10 minutes, you start to feel better so then you say to yourself, “OK, I’m only gonna do 10 minutes more and that’s it. That’s enough.” When you’re done with those 10 minutes, then you can either stop or say that you might as well do 10 minutes more, it won’t kill you. There are days when I have this conversation in my head and I end up doing 45 minutes on the elliptical machine! I not only feel very proud of myself but I feel physically good too. So will you!

9. Compete with yourself. I always go for burning 400 calories on the elliptical machine. It doesn’t matter if I start slowly or how many miles I do. I just want to get to that 400 calorie mark. You can start at a lower number, of course. Just try to do more each time. You want to beat your old record.

10. Hire a Personal Trainer. You can learn a lot from a trainer in a short amount of time. See if the trainer will train two of you at a time: you and a girlfriend. The friend can help motivate you too.

Here are more ways that I motivate myself. Click the link, you won’t regret it.

What motivates you to exercise?

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The Sunshine Award

24 Jul sunshine-blog-award

As I was going to blogger’s blogs to get their address so I could link to them after nominating them for the Inspiring Blogger Award, imagine my surprise as I got to claudiagiulia‘s blog. She had been busy making nominations for the Sunshine Award. And there I was, on her list of nominations. Great minds think alike Claudia! Thank you!

The Rules of the Sunshine Blog Award are 1) Accept the award; 2) post it on your blog together with the name of the person who has granted the award and his or her blog link; 3) answer the questions below; 4) pass the award to 10 other blogs providing links to their blogs; and 5) contacting them to let them know they have been chosen for this award.

Questions:

1.  favorite color? – greens: forest green, moss green, kelly green

2. favorite animal? – the big cats: lions, Bengal tigers, cheetah, lynx, etc. Why? Check this out.

3. favorite number? – 2

4. favorite drink? – lemonade. Alcoholic: Lambrusco. But I drink ice water all day.

5. Facebook or Twitter? – Twitter. I think FB is going downhill. Tweets are fun to do and fun to say: Tweet, tweet! Compare that to saying Facebook, Facebook. Nah, not the same.

6. what is your passion? – Cooking, baking, gardening, eating, writing, watching independent films, PBS, blogging. There’s more but I don’t have all day!

7. giving or getting presents? – It seems to me that people give presents to give what they would like to get or would get something out of themselves. Case in point, I had a boyfriend who gave me a box of chocolate pecan clusters. They were HIS favorite candy! I had another boyfriend who bought me a red skirt. It was too short, too tight, and had a belt that was too wide. In other words, I looked like a hooker. Therefore, I would rather give a present.

8. favorite pattern – herringbone. It sounds like a fish and the thought of a bone being in a pattern……well, it all just works for me. Plus, it’s a nice pattern.

9. favorite day of the week? – any day that I wake up and can get on an elliptical trainer or strength training machine.

10. favorite flower? – Any flower that is blue. I’ve got a thing for blue in the garden as I’ve mentioned in my blog before. I’ve got blue flowers around my yard and I also mentioned that I have Blue Columbine flowers. I checked on them today and I am glad to say they are coming back. (My neighbor’s landscaper mowed them down.) I watered them too as a reward for being so determined. The flowers, not the landscaper. Although I would like to take a fire hose to him.

Wow! I’m so happy! Two awards in two days.  This is me singing:  Shine on me sunshine walk with me world it’s a zippity doo-da day. I’m the happiest gurl, in the whole USAyyyy.Free Clipart Image of a 16th Note for Written Music, Black. Click Here to Get Free Images at Clipart Guide.com

Blogger Nominations:

1. tjsgarden.com

2. thethankfulheart

3. gardenbooyah

4. catdigsdirt

5. kayleebakes

6. hilaryscott.co.uk

7. tableflipvineyard

8.  survivalfarm

9. thegoodieplate

10. hesaidonlyyouknow

Congratulations to all. If you see your blog here, don’t wait for me to contact you. You can get started displaying the award logo on your blog and following the directions posted in this post. Just leave me a comment so I know that you’ve already started so I don’t have to contact you and we end up doing double duty. Enjoy your award!

***If anyone doesn’t know how to set up their award, let me know and I will help you figure it out.

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Very Inspiring Blog Award

22 Jul Very Inspiring Blogger Award

I was delighted and surprised to receive a nomination for a Very Inspiring Blog Award from P.C. Zick. I enjoy reading her blog as we have similar interests.

Here are the requirements for this award:

1)      Display the award logo on your blog.

2)      Link back to the person who nominated you.

3)      State 7 things about yourself.

4)      Nominate 15 other bloggers for this award and link to them.

5)      Notify those bloggers of the nomination and the award’s requirements.

Seven things about myself

1. I used to take flying lessons. I have 27 1/2 flight hours logged in a Cessna.

2. I have a strong belief in the healing powers of exercise.

3. The more butter I slather on bread, the better it tastes.

4. I was in the color guard in junior high school.

5. Housework is for the birds.

6. I like to sing.

7. I’m a good listener.

My nominations for the Very Inspiring Blog Award –This is going to be a challenge because I’m still new here but I have come across some very worthy blogs. I like some of them for their writing style or their photographs. I like some because their interests are very different from mine and I want to learn more from them. I like some because we have a lot in common and I can relate, and I like some because I admire their creativity. There is one who is an employer and writes an employee blog. It’s very notable. He may not accept my nomination but you win some, you lose some. Nothing ventured, nothing gained I always say.

1. claudiagiulia

2. clotildajamcracker

3. seamistandmagnolias

4. thesugarlump

5. musingsoncountryliving

6. tbnranch

7. silverbells2012

8.  gardensandgarlic

9. floraseasons

10. blog.palletone

11. soulsbyfar

12. salmonfishingqueen

13. thefishermanswife

14. thehourofsoftlight

15. gardenpath

So many blogs, so little time!

If you see your blog here, don’t wait for me to contact you. You can get started displaying the award logo on your blog and following the directions posted in this post. Just leave me a comment so I know that you’ve already started so I don’t have to contact you and we end up doing double duty. Enjoy your award!

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