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DUFFY'S CULTURAL COUTURE
Sunday, 1 July 2018
How To Prepare to Climb Denali

 

 

 

 

 

TRAINING TO CLIMB DENALI

 

 

DENALI TRAINING PROGRAM:  FIT AND STRONG TO 20,320 FEET.
 
Climbing Denali is a serious undertaking! So your program training to climb Denali must also be a serious undertaking. The rigors of a 3-week expedition to high altitude require a lot of effort from its team members. Not only does being fit make the experience a lot more enjoyable, it is practically a prerequisite for expedition mountaineering and can make or break the climb. Besides spending long hours travelling the glacier and gaining altitude while carrying a heavy pack and pulling a sled, it is hard work setting up camp, shoveling tent platforms, and building snow walls. The more physically prepared you are for this workload; the better becomes your chance of success on the mountain.

TRAINING TO CLIMB DENALI

The training program we describe here is designed to get you fit and strong within a six-month period. This assumes that you already have a basic level of fitness (you should be used to about 3-4 hours of exercise per week), some prior mountaineering experience, and have done long hikes with heavy boots and a pack. The program is based on the concept of progression, which means increasing the length and also intensity for your workouts gradually and systematically to adapt your body to higher and higher effort levels, preparing you for 8 to 10-hour days on the mountain. To achieve this adaptation, both specific (simulating the climbing on Denali) and non-specific (general endurance work-outs such as running, biking, cross-country skiing) training methods are used. Our structured training program is split up into macro-cycles of 1-month sections incorporating workouts of endurance, intensity, conditioning, and rest. You’ll need to adjust the program to work for your level of fitness, your schedule, and your training environment. Check with your personal physician and have a physical done before you start “you must be healthy to handle these workouts! A rough number for your max heart rate is 220 minus your age.

TRAINING TO CLIMB DENALI

ENDURANCE – Aerobic fitness is gained by working out at a constant sub-maximum heart rate (about 65%) for longer than 30-45 min. The intensity level should be such that you can carry on a conversation, but are breaking a sweat. Hiking, running, cycling, cross-country skiing are all good ways of building endurance. You’ll spend most of your time on these.

TRAINING TO CLIMB DENALI

INTENSITY – A workout with your heart rate up to 80% of max,  now your breathing hard! Think about climbing a steep section of the glacier with a heavy pack in deep snow… You’ll work up to doing these workouts later in the schedule.

TRAINING TO CLIMB DENALI

CONDITIONING – An important part of your preparation! A strong body, especially a strong core, is necessary for all sorts of things, such as carrying a heavy pack, building camp, and carrying your loads back down the mountain. It also is a key element in preventing injuries and keeping your body balanced. This conditioning can be achieved in a variety of ways, choose what works best for you: cross-fit, yoga,pilates, strength training in the gym, or else.

TRAINING TO CLIMB DENALI

REST – Each week has rest days and the end of each 4-week macro-cycle has a good rest period to allow for physical and mental recovery before the next block. Don’t skip these! The body needs this time to adapt to the progressively harder workouts.

TRAINING TO CLIMB DENALI

6 Months pre-trip – Focus on increasing aerobic capacity with endurance training and getting a conditioning program started. Plan to spend about 4-6 hours per week doing general endurance training (outdoors or indoors, hike trails, run, bike, swim, ski, stair-master, etc.) with workouts lasting 40 mins to 1 hour and one longer one lasting up to 1 1/2 hours of easy pace, and workout (45 min long) of conditioning (choose your own). You should have 3 rest days per week. At the end of the month, take 4-5 days completely off from your training, which will give you a good time to recharge mentally and physically.

TRAINING TO CLIMB DENALI

5 Months pre-trip – Focus on increasing the length on your endurance workouts.
Spend 5-7 hours per week doing general endurance training, starting to focus more on hiking / running / snowshoeing if possible and less on other exercises such as biking. Work up to a 2 hour-long workout at an easy pace each week. Keep with your routine of 1 session per week of conditioning. Take 2-3 rest days per week and 3-4 days completely off at the end of the month.

TRAINING TO CLIMB DENALI


4 Months pre-trip – Focus on all-around improvement ““ creating a foundation for the serious training block coming up.Spend 6-8 hours per week on endurance training (again, try to incorporate specific training: hiking, running or cross country skiing). Start using your backpack. Add a work-out of 30 min of higher intensity training (heart rate 80% of max) ““ this could be for example running on hilly trails, hiking a steep mountain trail, a faster bike ride, or a skate skiing workout. Be sure to warm up and cool down for this workout. One of your endurance workouts should be up to 2 hr long. Keep with your conditioning routine or add a second session. Be disciplined and take 2-3 rest days per week. Take 3-4 days completely off at the end of the month. And take a deep breath ““ now we’re getting serious!
 
 
FINAL 3-MONTH TRAINING
 
3 Months pre-trip – Focus on specific training. Try to train with your pack loaded with increasing weight. Try to get out on trails for your hikes and use your boots. If you can’t get out to do the specific training, do stair master workouts or something similar. Do 2 sessions of conditioning per week. One workout with 30-40 min of higher intensity integrated in it is preparing you for harder efforts on the mountain.
2 Months pre-trip – Focus on longer workouts. By increasing the length of your workouts you are getting ready for the long days on Denali. Try to do one long workout per week, a hilly hike would be best and the pace shouldn’t be too hard. Keep with your 2-session conditioning routine. Also keep your once-a-week intensity workout. Rest and relax at the end of the month.
1 Month pre-trip – Focus on adding intensity. This is the final 4 weeks of preparation. Your base fitness should continue to get stronger. Adding one harder workout (a second intensity session) will give you the ability to withstand fatigue better once you get to the mountain. Keep with your conditioning routine ““ increase the effort in your sessions. Do as much specific training as possible in your endurance and intensity workouts ““ this is when it really matters. At the end of the 4 weeks make sure you have several days of complete rest and recovery. Easy stretching or yoga would be great for this time. It’s important to come to the expedition ready and relaxed ““ you want to be well rested and chomping at the bit to get going.

Of course everyone has a different body, a different work schedule, and a different terrain to train in. For this reason you must make adjustments to your own personal training plan. Make it work within your possibilities. Switch the training days around if necessary. If you don’t have any mountains to climb nearby, try to at least hike outside some and do some stair-master workouts,climb the stair flights of a high-rise building, or cross-country ski (and carry your pack).  If you can, find some hilly trails nearby and occasionally try to do longer climbs in the mountains. If it’s dark when you come home from work, try an indoor routine and get outside on the weekends. Be creative.


A bit of general advise: A 6-month training program can seem long and daunting. Don’t get overwhelmed ““ instead, take it day by day. If you fall behind, don’t try to catch up by taking short cuts ““ adjust your progression to what is manageable for you. Also, don’t increase your workload too fast ““ you’ll risk getting injured or too tired. Listen to your body! If you’re sore every day ““ you’re training too hard. Find partners to do your workouts with ““ it’s more fun and keeps you honest. If you develop an injury, back off right away ““ don’t let it get bad. Adjust your workouts and see a doctor.


Nutrition and Hydration: It’s important to develop good eating and drinking habits when you exercise frequently. Remember that this is what fuels your body! On long workout days (more than 1 HR), bring snacks with you (e.g. gels, bars, dried fruit, etc.) and drink water often. Drink several quarts of water a day if you sweat a lot. Replace your lost electrolytes after exercise ““ it will help you recover faster. Dehydration is hard on your body ““ try to avoid it.
 
 
A final word: Besides being physically fit, an expedition takes a lot of preparation. You should train with all your gear (including your pack, your mountaineering clothes, boots, harness, personal gear, and so on). You should also mentally prepare ““ an expedition is always an adventure and the altitude, the weather,and the glacial environment can be very taxing at times. Be ready for the unexpected!



Posted by tammyduffy at 5:06 PM EDT
Sunday, 17 June 2018
From Kilimanjaro to Everest: how fit do you have to be to climb a mountain?

 

 From Kilimanjaro to Everest: how fit do you have to be to climb a mountain?

 

 

 

 

Since the commercialisation of high altitude mountaineering in the 1990s, the number of climbers has increased significantly. Mount Kilimanjaro, perhaps the most popular mountaineering trip in the world, now attracts around 40,000 climbers per year. And the number attempting summits above 8,000m (such as Mount Everest) has risen exponentially.

The main challenge for all climbers is the decrease in barometric pressure and thus reduction in oxygen availability as altitude increases. The severity of altitude is defined as low (500 to 2,000m), moderate (2,000 to 3,000m), high (3,000 to 5,500m), or extreme (above 5,500m).

Remaining at high altitudes severely affects our physical capacity, cognitive function, body mass and composition, and ability to ward off illness.

If we don’t acclimatise or stagger our ascent, we’re at greater risk of acute mountain sickness, high altitude pulmonary oedema (excess fluid in the lungs) and cerebral oedema (fluid on the brain). These illnesses are all commonly characterised by symptoms such as headache, loss of appetite, nausea, weakness, light-headedness, and sleep disturbance. The presentation of these illnesses often requires retreat to lower altitudes and in severe cases, evacuation via airlift from camp.

These conditions are among the greatest obstacles to successful summit attempts, particularly when ascending quickly.

 

Being fitter does not protect against altitude-related illness, nor does it ensure tolerance of the physiological challenges associated with high altitude exposure.

So acclimatisation is the more important factor. Acclimatisation is the process your body follows to adapt to the drop in oxygen availability. This is the best non-pharmaceutical strategy to prevent altitude sickness.

Mountaineers and trekkers can achieve acclimatisation by staying at moderate altitude (2,000-3,000m) for a few extra nights, then implementing a staggered ascent to higher altitudes. Gains in altitude should be between 300 and 600m of vertical elevation per day.

While many commercial trek schedules include rest days and acclimatisation days, some involving less technical climbing often ascend quite quickly. Some groups will ascend Kilimanjaro in four to five days (5,895 m).

To prepare for more rapid ascents, mountaineers may include some pre-trek acclimatisation, using natural or artificial environments to encourage their bodies to adapt.

Acclimatisation using artificial environments is known as “acclimation”. It can be achieved by either hypobaric hypoxia (normal oxygen concentration, lower barometric pressure), or more commonly via normobaric hypoxia (normal barometric pressure, lower oxygen concentration) using altitude tents or environmental chambers. 

 

Of the two approaches, hypobaric hypoxia appears to be better for acclimation, though it relies on access to a hypobaric chamber or an ability to live at moderate/high natural altitude.

Although still relying on specialised equipment and expertise, more environmental chambers available mimic normobaric hypoxia. In some instances, you can even use tent or mask systems in your own home.

Acclimatisation can also mitigate the effects high altitude will likely have on exercise performance.

 

Although fitness is not related to incidence rates of altitude sickness, trek schedules typically require many hours of hiking, often carrying a loaded pack, over at least four to five days. When combined with the gain in elevation, this means seven to eight hours per day of hiking at a moderate intensity, often over varied terrain.

So a program of targeted training will ensure trek participants are able to meet the strenuous demands of high altitude hiking and mountaineering. Evidence suggests fitter hikers report a lower sense of effort and lower levels of fatigue during high or extreme altitude trekking.

 

Studies have also found experienced mountaineers don’t need to expend as much oxygen, which is valuable when there’s less of it available. So to further prepare for high altitude expeditions, trek participants should focus on building fitness over several months by trekking at lower altitudes and carrying loads of 20-30kg for several hours over varied terrain.

This can be extended to higher altitudes (3,000m to 4,000m) and several consecutive days and weeks to allow for developing the strength required to tolerate the rigours of extreme mountain climbing. This is especially important as muscle mass and body fat losses occur during the expedition.

For ascents above 8,000m such as Mount Everest, the trekking company will usually have specialised training approaches. This may involve at least one year of training in which trekking time, distance and altitude are increased progressively, as summit day can take up to 20 hours. Experience in high altitude climbing and sumitting peaks between 6,000m and 8,000m is also required before attempting peaks of this altitude.

Staged ascents and considered approaches to acclimatisation are most likely to protect against altitude illness and ensure trek success. This involves using a planned approached to climbing with altitude targets allowing for acclimatisation.

Improving overall fitness and gaining mountaineering experience will prepare trekkers for the physical, psychological and technical challenges presented by high and extreme altitude adventures.

 

 

 

 


Posted by tammyduffy at 6:52 PM EDT
Updated: Sunday, 17 June 2018 7:11 PM EDT
Saturday, 9 June 2018
4 Elements Wellness: A Transformation Spa
Topic: COMMUNITY INTEREST

 

 

 

4 Elements Wellness: A Life Transformational Spa

 

 

 4 Elements Wellness Center Core Principles

 


 

4 Elements Wellness Center was founded by Silvia Fedorcikova in 2017.  She believes that everyone should be able to relax, renew and immerse themselves in an elemental experience that restores them. I will tell you from first hand experience, its the best spa I have ever been to in my life. No exaggeration. 


The American dream is what has brought this amazing spa  located in the community of Princeton, NJ.  Silvia Fedorcikova was born and raised in Slovakia.  She and her now husband Stan, moved to the US when they were 21.  Together, they worked several odd jobs to ensure their ability to get their green cards and become US citizens.  Her husband Stan was working as a tile installer. After reaching a level of expertise in this field, he went into business for himself, and Galaxy Tile was born.  

Local Cryotherapy Cryo Facial 

 

 

After raising two children, Silvia decided to go back to work and find a career of her own.  She started working at the front desk at Massage Envy, and after a short period of time, was promoted to Manager.  Eventually, Silvia became the General Manager.  Five years later, Silvia joined her husband at Galaxy Tile. Together in 2013, they successfully opened their new showroom in Princeton, New Jersey.

 

With her busy schedule, she found out how important it is to give back to yourself in order to stay balanced, healthy and energized.  Silvia became immersed in the study and practice of alternative medicine and holistic treatments.

 

 During a recent visit to Europe, Silvia tried some unique therapies that are not as widespread in the US – but are definitely heading this way.  Upon her return, she began exploring how to provide these cutting-edge technologies based in ancient remedies.  Although there are places that offer one or the other, none have all in the same place.  

 

 

 

Her goal became to create a wellness center, with a relaxing atmosphere, that offered the latest in innovative therapies for the mind and body.  Because of her strong beliefs in these therapies, you can be sure of her commitment to the center and to each client who passes through its doors.

 


This spa is transformational to all those who enter.

The array of services they offer uplift your spirit, your health, your energy, your life balance.   If you are an athlete, this is your dream come true. As a mountain climber and someone who works 100 hours a week at my job, this place is my salvation! 

 

One of the treatments I got was the full body cyrotherapy. The maximum time you can be in the chamber is 3 minutes at -200F. The temperature can also be adjusted by client. You get to pick your jam song to listen to while you are in the chamber. The feeling you get exiting the chamber is equalivalent to a runners high after a marathon. This feeling lasts for days. You feel amazing after the 3 minute treatment.  

 

Whole-body cryotherapy was introduced in Japan in 1978 and subsequently worldwide. Cryotherapy is the whole-body use of extremely cold temperatures in therapy (-76° to-166°F). The term “cryotherapy” comes from the Greek words” cryo” meaning cold and “therapy” meaning cure. Cryotherapy treatment offers you better health and a faster recovery from injury. These benefits start with the reduction of inflammation, pain relief, and improved mobility. The cryotherapy process decreases cellular metabolism, increases cellular survival, decreases inflammation, decreases pain and spasm.   In the cold temperatures, the blood vessels quickly constrict forming a protective layer while the core body temperature is maintained. The process naturally stimulates blood circulation as the body’s hormone, immune, and nervous systems are activated.

WHOLE BODY CRYOTHERAPY BENEFITS

  • Recovery from injuries
  • Reduction of inflammation
  • Weight loss
  • Pain relief
  • Improves appearance of cellulite
  • Eases joint pain and stiffness
  • Stress and fatigue reduction
  • Improves Skin
  • Naturally stimulates blood circulation
  • Promotes vasoconstriction and vasodilatation- leads to increased levels of oxygenated blood delivered to damaged tissues.

 

At 4 Elements, the Cryotherapy room is equipped with one of the Best European Cryo saunas on the market today.  Remember, this treatment takes only 3 minutes – so, stop by anytime during the day to boost your energy and RENEW yourself.   Feel an immediate difference after your first session.

As with the other therapy rooms, 4 Elements will provide everything needed – an organic cotton robe, natural felt slippers, organic cotton socks and 100% wool gloves.


 

 

 

One of the most astonishing aspects of cryotherapy is how many different types of medical conditions it can be beneficial in treating. From treating serious debilitating diseases such as arthritis and Fibromyalgia to the enhancement of sports performance, cryotherapy has been a valuable tool in treating a variety of conditions. This is due to the dramatic stimulation of a body’s immune response, which leads to an increase in:

  • Circulation
  • Metabolism
  • Detoxification
  • Tissue repair
  • Immune function

 

* * *
The lotus blossom represents rebirth and renewal. We use this as our brand’s logo to reflect the impact each one of our services offers you the opportunity to renew yourself and immerse yourself in a one-of-a-kind experience. Each petal represents one of the four elements–represented by our services.

 

The services include:

 

1 session – $70.00
5 sessions – $250.00 ($50.00 per session)
10 sessions – $400.00 ($40.00 per session)

Book an Appointment

Local Cyrotherapy/ Cryo Facial
1 session – $50.00
5 sessions – $200.00 ($40.00 per session)
10 sessions – $300.00 ($30.00 per session)

 

 

Halotherapy / Himalayan Salt Therapy

1 session – $50.00

5 sessions – $200.00 ($40.00 per session)

10 sessions – $300.00 ($30.00 per session)
 
 
Floatation Therapy
1 session – $80.00
5 sessions – $350.00 ($70.00 per session)
10 sessions – $600.00 ($60.00 per session)
 
 
Clear Light Infrared Sauna Individual
1 session – $50.00
5 sessions – $225.00 ($45.00 per session)
10 sessions – $400.00 ($40.00 per session)
 

Clear Light Infrared Sauna Individual

1 session – $30.00

5 sessions – $125.00 ($25.00 per session)

10 sessions – $200.00 ($20.00 per session)
 
 
Low Level Light Therapy/ Celluma
1 session – $50.00
6 sessions – $240.00 ($40.00 per session)
12 sessions – $360.00 ($30.00 per session)
 
 

CALL FOR A RESERVATION ON THESE PREMIUM PACKAGES

 

FIRE & ICE  $80 (Retail $100)
Infrared Sauna and Full Body Cryotherapy
Weight loss, muscle recovery, detox and beautiful skin.

BEAUTY FIRE & ICE $80 (Retail $100)
Celluma Light Therapy and Cryo Facial
Reduces appearance of lines and wrinkles, increases collagen production.

LOCAL FIRE & ICE $80 (Retail $100)
Celluma Light Therapy and Local Cryotherapy
Anti-inflammatory, helps with muscle spasms, arthritis and muscle tissue tension.

FIRE & WATER $100 (Retail $130)
Celluma Light Therapy and Floatation Therapy
Helps with muscle pain, arthritis pain, post surgical healing.

EARTH & ICE $90 (Retail $120)
Halotherapy and Full Body Cryotherapy
Addresses skin issues and is also a great anti-inflammatory treatment.

WATER & ICE $115 (Retail $150)
Floatation Therapy and Full Body Cryotherapy
Enhances mood, boosts immune functions, boosts metabolism, increases production of endorphins

 

 

MAKE AN APPOINTMENT ONLINE OR ON THE PHONE

 

Princeton Shopping Center

301 North Harrison Street, Suite 36

Princeton, New Jersey

 http://www.4elementswellnesscenter.com

 

 Call (609) 285-3115

 

 


Posted by tammyduffy at 8:49 AM EDT
Updated: Saturday, 9 June 2018 9:30 AM EDT
Sunday, 3 June 2018
How to Build A Successful Business
Topic: COMMUNITY INTEREST

 

 

HOW TO BUILD A SUCCESSFUL BUSINESS 

 

 Building a successful team is about more than finding a group of people with the right mix of professional skills. Over the course of interviewing over 500 leaders for Corner Office, I asked them all about the art of fostering a strong sense of teamwork. Their insights can help you lay the groundwork for a highly productive team that can communicate, cooperate and innovate in an atmosphere of mutual trust and respect.

 

Make a Plan

You need a clear and measurable goal for what you want to accomplish.

 

 

Hiring Well Isn't Enough

If you ask enough top executives about their leadership style, you’re likely to hear a number of them say, “I hire the best people and get out of their way.” It’s a good line that makes sense at a certain level. Hiring the right people is the most important part of building a strong team, of course, and delegating to give people more autonomy is a powerful motivator.  

But managing a team is not that simple. Leaders have to play a far more hands-on role to make sure the group works well together and remains focused on the right priorities. 

There are six main drivers for creating a strong culture of teamwork – the things that, if done well, have an outsize impact. And the insights are applicable to any team or organization, from five people to 500,000.

 

Create a Clear Map

 

Leaders owe their teams an answer to the same question that young children often ask their parents before setting out on a long drive: “Where are we going and how are we going to get there?” In other words, what is the goal and how are we going to measure progress along the way? 

 

And that may sound simple, but it is often one of the greatest challenges that teams, divisions and companies face. What does success look like? If you were to set up a scoreboard to track success over time, what would it measure? 

 

The trouble often starts when leaders start listing five or seven or 11 priorities. As Jim Collins, the author of the best-selling management books “Good to Great” and “Built to Last,” is fond of saying: “If you have more than three priorities, you don’t have any.” Determining these priorities and how they’re going to be measured is arguably the most important job of a team leader because most of the work that everybody does will flow from those goals. Those priorities have to be lined up as carefully as the trajectory of a rocket launch, because even the slightest miscalculation can take a team off-course over time.

 

Have a Shared Scoreboard

 

Another benefit of having a simple plan is that it creates a shared goal that will offset the tendency of people to identify themselves as part of smaller groups. Think of a football team, for example. There are many “tribes” within a team – offense and defense, linemen and receivers, running backs and defensive backs. But because the goal of the team is clear, and there’s an external scoreboard to track progress, there is a greater sense of “us” on the team than the “us and them” dynamic that can often divide colleagues in companies.

 

“Metrics are actually the way that you can harmonize a large number of people, whether it’s dozens or even thousands,” said Adam Nash, the former chief executive of Wealthfront, an online financial management firm, who is now an executive in residence at Greylock Partners, the venture capital firm. That way, he added, “when they’re on their own and making their own decisions, they can be empowered to make those decisions because they know they’re aligned with the rest of the company.”

 

In the absence of that simple, shared scoreboard, people will make up their own ways to measure their success, Mr. Nash added.

 

"If you have a company where everyone has their own ways of keeping score, you’ll get incessant fighting and arguments, and they’re not even arguing about what to do,” he said. “They’re arguing about how to keep score. They’re arguing about what game we’re really playing. That’s all counterproductive.”

 

You May Feel Like a Broken Record...

 

Once you have a simple plan, you have to keep reminding your team of the priorities, even if it can feel repetitive. People often have to hear something a few times before they truly remember it. Marc Cenedella, chief executive of TheLadders.com, a job search site, shared a good rule of thumb:

"You say something seven times and they haven’t heard you,” he said. “Until they start making jokes about how often you repeat it, they haven’t internalized it.” 

 

Rules of the Road

 

You’ll need a set of values, behaviors and cultural guardrails so that everybody knows how to work together.

 

Create Your Team's Culture

 

All families have values, even if they aren’t discussed explicitly.  There are certain behaviors that are encouraged and discouraged — like rules of the road — for how everyone is going to (try to) get along and spend their time.

 

Teams aren’t really that different. Pull together a group of  people to work on any project, and they will develop a culture of their own, and it will be as unique as the people in the group. 

 

As a leader, you can take a laissez-faire approach and hope the team meshes well over time. Or you can look for opportunities to set some shared guidelines for how  people will work together. 

 

There are no hard and fast rules for developing the cultural values of a team. In some cases, the founder of a company will issue them to employees. In others, top executives will turn the exercise over to employees to make it a bottom-up effort. 

 

...And Stick to It

The most important thing is for the team or company to live by their stated values, rather than just going through the motions of the exercise, with people earning promotions even though their behavior runs directly counter to the stated rules of the road. 

 

“I think it’s easy for people at many companies to become cynical, which then leads to politics, which can create a cancer that can topple even the greatest companies,” said Kathy Savitt, managing director at Perch Partners, a consulting firm.

 

A couple of other traps to avoid:

 

Don’t make your lists too long. Most people can’t remember more than three things day-to-day, and the lists don’t need to somehow address all potential human behavior, good and bad. Just focus on the things that feel unique to the group or organization, and are good reminders to keep everyone aligned and moving forward.

 

Specific is better than vague. Many lists of values share similar words, like excellence and integrity, but those broad notions can create problems of their own, said Michel Feaster of Usermind, a customer-engagement software firm. “The problem with values like respect and courage is that everybody interprets them differently,” she said. “They’re too ambiguous and open to interpretation. Instead of uniting us, they can create friction.”

 

Show a Little Respect

 

If team members don’t feel respected, they won’t be motivated to bring their best ideas — and their best selves — to work.

 

The Effects of a Bad Boss

 

Unfortunately, most of us have worked for at least one bad boss (and sometimes many of them) over the course of our careers. 

 

They often share many of the same bad tendencies. They don’t listen. They micro-manage. They’re not trusting. They are unresponsive.  They see employees only as pawns to help them accomplish their goals. They point fingers rather than owning their mistakes. They steal credit for the team’s accomplishments. They dress people down in front of their colleagues. The list goes on and on (sigh).

 

That kind of treatment puts people in a defensive crouch and they start subconsciously checking part of their self-image at the door before they go into work. And it means that if they have an out-of-the-box idea for the team, they may think twice before sharing it, out of fear it will be dismissed. In this kind of environment, innovation is hard, if not impossible.

 

Set the Tone

 

It is incredibly important for leaders to set a tone, and model the behavior, that everyone will respect one another. 

 

Robin Domeniconi, chief executive of Thread Tales, a fashion company, told me at the time of our interview that she used the expression “M.R.I.” as a cornerstone of culture. 

 

M.R.I. means the ‘most respectful interpretation’ of what someone’s saying to you,” she said. “I don’t need everyone to be best friends, but I need to have a team with M.R.I. So you can say anything to anyone, as long as you say it the right way. Maybe you need to preface it with, ‘Can you help me understand why you don’t want to do this, or why you wanted to do this?’”

 

John Duffy, chief executive of the mobile-technology company 3Cinteractive, said he established a zero-tolerance policy for disrespectful behavior. 

 

"We have absolutely clear discussions with everyone about how respect is the thing that cannot be messed with in our culture,” he said. “When we have problems with somebody gossiping, or someone being disrespectful to a superior or a subordinate, or a peer, it is swarmed on and dealt with. We make everyone understand that the reason the culture works is that we have that respect. There is a comfort level and a feeling of safety inside our business.”

 

It's About the Team

 

A team is stronger when everybody delivers on their individual roles.

 

 

Accountability Goes Both Ways

Treating people with respect is part of a two-way street to help foster teamwork. At the same time, leaders also need to hold everyone on their team accountable for their work and role on the team. In effect, it’s a simple bargain that leaders can offer their employees: “I’ll treat you well, but we’re also going to be clear about the work you’re expected to contribute.”

At many companies, this culture of accountability is discussed explicitly. “I hold people accountable for everything that comes out of their mouth,” said Steve Stoute, chief executive of Translation LLC, an advertising and marketing firm. “Don’t say you’re going to do something and not do it, because in a company of this size, everybody is directly responsible for the person next to them.”

If You Say It, Do It

Brett Wilson, chief executive of TubeMogul, a video advertising software company, uses a smart phrase to signal the importance of being reliable at this company. 

“It’s a culture where we value the people who do what they say — they have a high ‘do-to-say ratio,’” he said. “You just need people who follow through, and it’s a lot more fun when the people you work with do that. You can count on them, and you can get by with fewer layers of management, and communication flows faster.”

Tobi Lütke, chief executive of Shopify, an e-commerce software company, developed a clever metaphor of a “trust battery” to signal to employees that everything they do can help or hurt their reputation for reliability. 

“Every time you work with someone at the company, the trust battery between the two of you is either charged or discharged, based on things like whether you deliver on what you promise,” he explained. “Humans already work like this. It’s just that we decided to create a metaphor so that we can talk about this in performance reviews without people feeling like the criticisms are personal.”

 

 

Have Conversations

Difficult discussions aren’t anyone’s idea of fun — but they are necessary for running a successful team. 

 

 

Stay On Your Side of the Net

A big part of holding people accountable for their work is a willingness to have frank discussions about problems and misunderstandings that inevitably arise among colleagues. 

But the fact is that most managers go out of their way to avoid these “adult conversations.” It’s understandable. They can be unpleasant, and most people would rather deliver good news instead of bad. Also, you never quite know how somebody’s going to react to feedback. That is why problems are often swept under the rug, and maybe dealt with months later in an annual performance review.

One of the smartest tips for having such conversations is to make sure you “don’t go over the net.” 

It means you should never make statements that include assumptions about the motivations behind someone’s behavior. Instead, you should stay on your side of the net and talk only about what you’re observing and your own reactions and feelings. That way, it’s harder for people to get their back up because you’re not devising rationales to explain someone else’s behavior. 

Consider, for example, the small but important difference in approaches in the following paragraph: 

  • "I’ve noticed you keep showing up 20 minutes late, and it seems like you don’t care." The boss has gone over the net here and accused the person of not caring. 
  • "I’ve noticed you keep showing up 20 minutes late, and it makes me feel like you don’t care." Here, with just a small language tweak, the boss is staying on the right side of the net, and avoided an overheated conversation because the employee can’t argue about how someone feels.

This approach was first described to me by Andrew Thompson, the chief executive of Proteus Digital Health, who said he uses it as a counterweight to a natural tendency of human beings.

“People concoct all this imaginary garbage about why the person is doing this to them when in fact the person may not even realize that they’re doing anything,” Mr. Thompson said.

Set Expectations for Feedback

How often people give feedback is just as important as how they deliver it. Some leaders tell their employees upfront that they are going to give them frequent feedback. That way, employees are not so alarmed when the feedback comes, and they’re more open to hearing it and acting on it.

“A lot of bad patterns happen when you go for really long periods without giving people feedback, and it just bottles up,” said Seth Besmertnik, chief executive of Conductor, a search engine optimization company. “They’re so used to not getting any feedback that when they get it, it’s this huge deal. If you get into a rhythm of giving feedback, they get used to it.”  

He added: “Having those good conversations is really 80 percent of being an effective manager.”

The Hazards of Email

This last point may not seem as big a deal as the others, but email can have a corrosive effect on culture. 

The problem starts because emails often lack the tone and context to clearly signal what the sender is thinking. So a straightforward email can get misinterpreted, create anxiety or trigger an angry response. As a result, email can often damage the connective tissue that forms relationships among colleagues rather than help build it up. 

“If there’s a conflict and you need to resolve it, you cannot really do it in an email because people don’t know tone,” said Nancy Aossey, chief executive of the nonprofit International Medical Corps. “They don’t know expression. Even if they like you and they know you, they might not know if you were irritated or joking in an email.”

The problems really begin when people start an argument over email, she added: “Arguing over email is about having the last word. It plays into something very dangerous in human behavior. You want to have the last word, and nothing brings that out more than email because you can sit there and hit ‘send,’ and then it just kind of ratchets up and you don’t have the benefit of knowing the tone.”

Many leaders are aware of the dangers of email, and are explicit about the rules they expect people to follow. For example, a disagreement should never extend beyond two emails. After that, you have to pick up the phone, or do something potentially out of the ordinary — get up from your desk and go talk to your colleague in person. 

Simple ... in Theory

If there is one overarching theme that threads through most of the points covered in this guide, it is that most problems on teams can be solved by colleagues being up front with each other, and having respectful, frank conversations face-to-face. 

That sounds simple, but just as with the art of distilling complex goals into a clear, three-point strategy, simple is often very hard. 


 

 


Posted by tammyduffy at 5:30 PM EDT
Sunday, 27 May 2018
Frank Stella Unbound: Literature and Printmaking
Topic: ART NEWS
 Frank Stella Unbound: Literature and Printmaking
 
 
 

The acclaimed American artist Frank Stella (born 1936) is renowned for his career-long innovations in abstraction in a variety of media. In addition to his early minimalist work, from the late 1950s and 1960s, and his later efforts to disrupt the accepted norms of painting, Stella made groundbreaking achievements in the print medium, combining printmaking processes, mining new sources for imagery, and expanding the technical capacity of the press.

Frank Stella Unbound: Literature and Printmaking focuses on a revolutionary period in the artist’s printmaking career, between 1984 and 1999, when Stella executed four ambitious print series, each of which was named after a distinct literary work: the Passover song Had Gadya, a compilation of Italian folktales, the epic American novel Moby-Dick, and the illustrated The Dictionary of Imaginary Places. In the four series titled after these sources, Stella created prints of unprecedented scale and complexity, transforming his own visual language—as well as his working process in all media—and reaching a technical and expressive milestone in printmaking.

Featuring forty-one prints from these four major series alongside their literary catalysts, Frank Stella Unbound: Literature and Printmaking will be the first exhibition to focus exclusively on the vital role that world literature played in his powerful exploration of the print medium.

The exhibition catalogue, published by the Princeton University Art Museum and distributed by Yale University Press, illustrates each of the works on view and affords a revelatory examination of the role of literature in the development of Frank Stella’s artistic practice.

 

 

Frank Stella Unbound: Literature and Printmaking has been made possible with generous support from the Barr Ferree Foundation Fund for Publications, Department of Art and Archaeology, Princeton University; the Andrew W. Mellon Publications Fund; the National Endowment for the Arts; Preston H. Haskell, Class of 1960; the Douglas A. Hirsch and Holly S. Andersen Family Foundation; Susan and John Diekman, Class of 1965; the Julis Rabinowitz Family; Theodora D. Walton, Class of 1978, and William H. Walton III, Class of 1974; Stacey Roth Goergen, Class of 1990, and Robert B. Goergen; Nancy A. Nasher, Class of 1976, and David J. Haemisegger, Class of 1976; and William S. Fisher, Class of 1979, and Sakurako Fisher, through the Sakana Foundation. Additional support has been provided by the Judith and Anthony B. Evnin, Class of 1962, Exhibitions Fund; the New Jersey State Council on the Arts, a partner agency of the National Endowment for the Arts; the Allen R. Adler, Class of 1967, Exhibitions Fund; Lynn and Robert F. Johnston, Class of 1958; Ivy Lewis; Blair Moll, Class of 2010, through the Bagley and Virginia Wright Foundation; and the Partners of the Princeton University Art Museum.


Posted by tammyduffy at 10:30 AM EDT
Sunday, 20 May 2018
Eyelash Fibers To The Rescue
Topic: COMMUNITY INTEREST
 
 
 
Women who have to take chemotherapy will at times lose their eyelashes or eyebrowns. But ladies, do not fret.  There are amzaing products out there that do mot break the bank.  Eyelash extensions can cost over $300 and only last 3 to 4 weeks.
 
False eyelashes serve a purpose but are a royal pain in the neck to apply. This also holds true for the new tricky magnetic eyelashes that are available.  They are even more difficult to put on. 
 
I went to Walgreens and purchased a product by Wet and Wild, fiber mascara. It lengthened my sparse lashes and it’s so simple to put on. Just put on the mascara, immediately follow with the fibers (don’t allow lashes to dry) and then another coat of mascara and viola! Lashes to envy! No flaking or raccoon eyes. I have a friend who has extensions and she was in awe that I got such great results for way cheaper than what she paid. Definitely a new favorite for me and the price is fantastic! 

The cosmetic company Too Faced also has developed an alternative to fake eyelashes with its Better Than False Lashes extension system. The system is also a 3-step program designed to increase eyelash volume and length.

To create the appearance of false lashes, the system requires you to apply a base coat, nylon lash fibers and a sealer.

Serum Details

Too Faced makes its serum without glue, and it takes 3 steps to create longer eyelashes. The gold tube contains the system’s activating base and sealer while the white tube features the product’s nylon fibers. According to the company, the serum increases eyelash length by up to 42% and eyelash volume by 98%.

Is it Safe?

Too Faced has ordered safety tests by ophthalmologists to approve the product for those who wear contact lenses. [1]

A few users reported problems. Specifically, the product irritated their eyes and caused them to water. Eyelash sticking is another problem reported by several users, but one person noted she was able to eliminate the issue by giving each layer the proper amount of drying time. [2]

User Tips

The first step is to prepare your eyelashes by applying the activating base. Begin from the base of your lashes and extend to their tip. Use slow, steady strokes. Next, shape your lashes with the system’s nylon fiber product.

Continue using slow, steady application strokes. Start building your lashes at their base and extend to the tip. During the forming process with the nylon fibers, do not shake the wand. For most people, a single sweeping motion provides the best results.

The fibers are visible while you are applying them. Sealing is the last step, and to complete this action, you’ll use the activating base once again. The base substance binds the layers together. Use one slow, steady stroke to pull the activating base through your lashes.

Begin at the base and extend out to the tip. Make sure the base covers the fibers completely. If you want more lash volume, repeat steps 2 and 3.

Both products work great. However, the Too Faced serum is more expensive than most over-the-counter products, so if it doesn’t work to your satisfaction, then it may not be worth the extra cost. I would advise you to give  the Wet and Wild product a try first, for a cost of $7.50.  The cost of Too Faced product is $35.00.  

There are numerous eyebrown products that work in the same manner. Gel eyeliners or powders I have found work the best to make you feel like a woman again!

 


Posted by tammyduffy at 1:53 PM EDT
Updated: Sunday, 20 May 2018 2:06 PM EDT
Sunday, 13 May 2018

 
 


 

 
Why Creativity Matters
 
 

 

 

I will start this from speaking from the heart. I want start by quoting from the Celtic prayer of approach. It is a beautiful way to approach anything.  It’s a prayer for when you are approaching a new situation, and this is the heart you want to go into that situation with.  We are always in approach in our lives. In this weird transitory planet we are in.  We are in always in a state of approach.

 

“ I will honor your Gods, I will drink from your well, I bring an undefended heart to our meeting place, I will not negotiate it by withholding. I have no cherished outcomes, I am not subject to disappoint.”

 

We cannot be disappointed unless we have a cherished outcome. So disappointment as hard as it is, is important for growth. This way of walking through the world in this constant state of approach in everything you are doing, in everything you are making, everyone you are meeting, everything that is coming at you is critical.

 

When people are allowed to approach you, they have to take their shoes off. The only people who will have a problem with you setting boundaries are those people who were happy when you had none. There is a phrase, the arrogance of belonging, from poet David Whyte. What is means is when we find the “tribe” that speaks to us, we can call on the arrogance of belonging to gather enough courage to knock on the door. The irony is that when we express our particular way of being in the world, we notice a whole tribe of folks who are enlivened by many of the same things. The things you know before you hear them, those are you, those are why you’re in the world.

 

It takes courage to let your soul speak and courage to find the team you know you belong to. It takes the arrogance of belonging. And because belonging to that particular team is the right place for you to be, it’s vitally important that you find the courage to bring your gifts to the table.  When you do that,  you will find that you are resonating, vibrating with a potent energy, and that nothing can stop you in those powerful moments of belonging and certainty about yourself and your team.  Don’t hold back. Don’t let others silence you.

We have to make a conscious effort every day to choose the path of curiosity vs the path of fear. That is leadership. These are the only two paths that exist. This fork in the road…if we stay on the path of curiosity our lives become a work of art. So it does not matter what you make, what matters is a standard of living that you make a habit of following this path every day. We are always told to follow our passions.

 

Curiosity is an inquisitive tiny touch that can be done every day.  If you live your life in this manner, you can build great things this way.

 

 

Imagine what would have happened if the Titanic had not struck an iceberg and sunk on her maiden voyage. Her reputation as an “unsinkable” ship would have been reinforced. Imagine further that she had returned to England and continued to cross and recross the North Atlantic without incident. Her success would have been evident to everyone and competing steamship companies would have wanted to model their new ships after her.

 

Indeed, they would have wanted to build even larger ships— and they would have wanted to build them more cheaply and sleekly. There would have been a natural trend toward lighter and lighter hulls, and fewer and fewer lifeboats. Of course, the latent weakness of the Titanic’s design would have remained, in her and her imitators. It would have been only a matter of time before the position of one of them coincided with an iceberg and the theretofore unimaginable occurred.

 

The tragedy of the Titanic prevented all that from happening. It was her failure that revealed the weakness of her design. The tragic failure also made clear what should have been obvious— that a ship should carry enough lifeboats to save all the lives on board. Titanic’s sinking also pointed out the foolishness of turning off radios overnight, for had that not been common practice with the new technology, nearby ships may have sped to the rescue.

 

A success is just that—a success. It is something that works well for a variety of reasons, not the least of which may be luck. But a true success often works precisely because its teams thought first about failure. Indeed, one simple definition of success might be the obviation of failure.

 

As humans we are often called upon to design, fix and build something that has never been tried before. 

 

So grab your creativity, like you are repairing  a car, all the while going 70mph. We will figure it out. Nothing ever stops. Some days we are trying to change a tire while we are driving the car.  But, this is how we succeed.  We have to push ourselves to do the unthinkable every day. When we do, the outcomes can be quite amazing. 




Posted by tammyduffy at 6:41 PM EDT
Sunday, 29 April 2018
Six Fixes To Better Climbing Performance
Topic: COMMUNITY INTEREST


 

Six Fixes To Better Climbing Performance
 
 
 
 mental-perform-devilshead
 
 

The quickest way to enhance your performance in almost anything is to improve the quality of your thinking.

This is definitely true in climbing whether you’re working a high-ball boulder problem, sport route, multi-pitch traditional line, or alpine route.

All performance operates from the inside-out–your beliefs, focus, emotions, and confidence form the foundation from which you will either succeed or fail.

While off-season strength training and year-round technique training are paramount for progressing into the higher grades, during the climbing season your biggest breakthroughs will come from toning and flexing your mental muscle. To this end, I have outlined below six mental strategies and skills that will help elevate your performance and enjoyment.

Practice them with the same dedication and resolve as you would a new strength training program, and you’ll be pleasantly surprised with the results. Obtain the greatest payoff by applying these skills all the time, not just when you feel like it. For some, an almost instant breakthrough will follow on the rock, while others will need to persist and let these mental skills build to a critical value before they will produce a noticeable impact in your climbing.

(This depends upon the current degree of “tone” or “atrophy” of your mental muscle.”) Recognize that these six mental training skills are interlaced and can produce a powerful synergy when all are in practice. In aggregate, they may produce an effect similar to unloading a 10-pound weight from your back that you have unknowingly been hauling up climbs. I call this using your “mental wings.”

1. Separate your self-image from your performance.
Unfortunately, when your self-image is tied too strongly or singly to this role, it translates to an overwhelming need to perform perfectly every time in order to prove your worth in that role and, thus, as a person. The subsequent pressure can become stifling and is maybe the single greatest cause of frustration in this sport (or in any endeavor).

Human beings perform best in a process-oriented, not outcome-oriented, frame of mind. Detaching your self-image from your climbing performance allows you to enjoy climbing regardless of the outcome. More importantly, it liberates you to try new things, take chances or, say, throw a dyno that might be required to get through a crux sequence. Bottom line: self-image detachment will reduce pressure and anxiety and, paradoxically, you’ll climb better by not needing to!

2. Surround yourself with positive people.
There is an aura or influence that surrounds each of us and its effects are based on our personality and attitude towards life and its events. Your thoughts and actions will affect the thoughts and actions of those around you, and vice versa. As I see it, there are three options-either climb alone, climb with upbeat and positive people, or climb with cynical and negative people. Why would you ever want to climb with the “complainers” out there? Their negative aura impacts your climbing and enjoyment whether you recognize it or not. Vow to either climb with positive individuals or by yourself-both can be hugely rewarding. However, if pushing your limits is the goal du jour, then take advantage of the synergy afforded to you by having creative, motivating and positive people on your side.

3. Stretch your comfort zone.
To improve in anything, your goals must exceed your current grasp and you must be willing to push beyond your comfort zone in your reach. In performing on the vertical plain, this means climbing onward despite mental and physical discomfort; it means challenging your fears head on by doing what you fear; it means attempting what looks impossible to you through your current set of “glasses.” Through this process, you stretch the envelope to a new dimension and reshape your personal vision of what is possible.

4. Assess and proactively manage your risk.
Climbing is an activity with obvious inherent risks, and the desire to climb harder requires taking additional risks. These risks can come in the form of obvious physical danger such as a potentially injurious fall or as invisible mental risks like opening yourself up to failure, criticism and embarrassment. It’s interesting to note that for some climbers the physical danger feels more benign than the aforementioned mental dangers. Consider the climber who continues upward on a horrendously dangerous route he’s not prepared for because he’s afraid of being dissed by those standing safely on the ground!

Make it your goal to always assess the range of possible risks before you ever start a climb. By objectively analyzing the risks ahead of time, you’ll often be able to lower the risk of the climb (e.g. taking other gear or rigging a belay differently than you normally would) and, at the least, be aware and able to respond to the most critical risks as you climb. As for the mental risks, see Mental Wings Strategy #1.

5. Fortify your confidence.
Your degree of self-confidence is primarily based on your self-image and the thoughts you hold minute-by-minute and day-by-day. Thoughts of falls or poor performance in the past and self-talk loaded with words like “I can’t”, “don’t”, “possibly”, and “try”, lower confidence and are the seeds of failure. Conversely, focusing on past successes by actually visualizing and feeling the process and exhilaration of positive action leads to tremendous feelings of confidence. Using visualization throughout the day, everyday, to re-live great events in your past–climbing and non-climbing–is the best way to reshape and fortify your self-confidence for success in all future endeavors.

6. Be happy regardless of situations and outcomes.
Superior traits of all real winners is resilience to bad results and/or criticism, and unwavering belief that success will come with time, effort and patience. Attitude is the wild card in the “climbing performance equation” that can often compensate for what you are lacking in strength, technique or reach. I can’t understate the importance of always having fun. We all get into climbing because we love the outdoor experience and the feeling of moving over stone, yet in time far too many climbers become Grinches who have fun only when they are winning.

The biggest secret for better climbing is to love climbing unconditionally. Vow that any day of climbing is a great day regardless of the results, and you will usually get the results you desire.

In my years as a climber, perhaps the biggest breakthrough occurred when I realized that almost all the mental skills and strategies I learned through climbing could be applied to other areas in my life. (Read the first line of the 6 tips above–don’t they all apply equally well to your non-climbing life?) I believe the process of climbing reveals the ultimate metaphors for life and, if you transfer the many lessons and mental skills to other areas of your life, you’ll ignite breakthroughs there as well. I wish you the best on the rock and in your pursuit of your own personal Mount Everest!


Posted by tammyduffy at 5:18 PM EDT
Updated: Sunday, 29 April 2018 5:23 PM EDT
Sunday, 22 April 2018
7 Falls Hike in Colorado Springs
Topic: COMMUNITY INTEREST


 

 

 

7 Falls Hike In Colorado Springs

 

 

 

 

 

 

 

 

The hike to Seven Falls in Colorado Springs follows a paved canyon trail 0.8 mile to this famous tiered waterfall. After severe damage by the floods in 2013, the Broadmoor Resort purchased the property and has made significant improvements, including trail and site repairs, as well as creating an on-site restaurant. As in the past, there is an access fee to this Colorado Springs attraction. Explore the full Seven Falls hike profile for 4 different hike options, driving directions, trail map, and tips for making the most of your trip to Seven Falls.

 

 Since purchased by the Broadmoor, the hike to Seven Falls begins at the east parking area at 6 Lake Street in Colorado Springs. Visitors then take the free shuttle to the Seven Falls entrance. From here, it’s a 0.8 mile (one-way) hike through the canyon up to Seven Falls. Visitors have the option of taking a $1 tram service to the base of the falls; however, the tram is prioritized for those who are have physical limitations that may prevent them from making the journey up to the falls and back. So, on busy days, availability may be limited.

 

There are 4 Different hike options for visitors to Seven Falls in Colorado Springs.

 

#1 – Initial hike from the ticket area to the base of Seven Falls

 

Visitors to Seven Falls can walk the 0.8 mile paved trail from the entrance to the base of the falls. The paved, private road winds through South Cheyenne Canyon and under the shadows cast by the Pillars of Hercules, a set of twin rock towers that soar nearly 1000 feet above the floor of the canyon.

 

At the base of the the waterfall, you can choose to take the staircase of 224 steps that provide both an opportunity to view the unique segments of this tiered waterfall and give visitors access to the 3 hikes above Seven Falls.

At the falls, visitors can also take an elevator to an observation point.


pillars-of-hercules-seven-falls-south-cheyenne-canyon2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#2 – Midnight Falls Loop Hike 

After climbing the steps to the area above Seven Falls, a short 0.35 mile trail leads south along Cripple Creek to another small waterfall, Midnight Falls. Round trip, this hike takes approximately 30 minutes and is a total distance out-and-back of 0.7 mile.

#3 – Inspiration Point Out-and-Back Hike

Once above the Falls, visitors will follow the Midnight Falls Trail until its first intersection with the Inspiration Point Trail. Taking a left onto the Inspiration Point Trail, it will lead east, then north to the Helen Hunt Jackson Memorial and to the Inspiration Point observation area. Here, hikers can take in views of the Great Plains as they stretch out to the East and of views of the city of Colorado Springs below. The hike to Inspiration Point is about 1.5 mile round-trip, and takes approximately one hour to complete from the top of the falls.

#4 – Stage Road Loop Hike

A longer loop hike that visits both Inspiration Point and Midnight Falls can be created by following the route above to Inspiration Point. After visiting Inspiration Point, hikers would continue south then east on the Sunrise trail, which intersects with the Old Stage Road at approximately 1 mile into the hike.

Going right on the Old Stage road, it will wind south, then will make its way west to where it will intersect with the Inspiration Point Trail (on the right/north side of the road). The Old Stage Road segment is approximately 1 mile.

The Inspiration Point trail will lead North back towards Seven Falls. After about 1/2 a mile on on the Inspiration Point Trail, hikers will see the short spur trail on the left that leads to Midnight Falls. After visiting Midnight falls, this loop hike can be completed by following the Midnight Falls trail back to the steps above Seven Falls. The total distance for this loop hike ends up being approximately 3 miles. Because Seven Falls has posted closing times, hikers should budget enough time for this longer hike so that they are able to make it back for the last shuttle to the parking area.

 

 

 Fee: While parking itself is free of charge for patrons, there is a fee required to visit Seven Falls. At the time of this posting, the fee for visiting Seven Falls is $14 for adults and $8 for children. For the most up-to-date prices and hours, contact the Seven Falls Office at 1-855-923-7272.


Posted by tammyduffy at 3:10 PM EDT
Sunday, 15 April 2018
Busy, Bubbly ‘Junie B. Jones’ Comes to MCCC's Kelsey Theatre April 28
Topic: ART NEWS

 

Busy, Bubbly ‘Junie B. Jones’ Comes to MCCC's Kelsey Theatre April 28

 

 

Youngsters will enter a world of fun when “Junie B. Jones” comes to Central New Jersey. Theatreworks USA brings the irrepressible first grader to the stage at Mercer County Community College’s Kelsey Theatre Saturday, April 28 at 2 p.m. and 4 p.m. Kelsey Theatre is located on the college’s West Windsor Campus, 1200 Old Trenton Road.

Based on Barbara Park's best-selling book series, this endearing musical chronicles a day in the life of our very outspoken and very active leading kid as she describes it in her "top secret personal beeswax journal.” Among Junie’s challenges are getting used to a new bunch of friends, meeting a new teacher, adjusting to wearing glasses, participating in the annual kickball tournament and other familiar childhood challenges. Young audiences will easily connect with this warm and bubbly heroine, who finds a way to succeed in the end and learns important lessons about friendship and acceptance along the way.

Theatreworks USA is America's largest and most prolific professional not-for-profit theater for young and family audiences. Since 1961, Theatreworks USA has enlightened, entertained, and instructed more than 96 million people in 49 states and Canada.

Tickets are $12 for adults, and $10 for children, students and senior citizens. Free parking is available next to the theater. Tickets may be purchased online at www.kelseytheatre.net or by calling the Kelsey Box Office at 609-570-3333.

Kelsey Theatre is wheelchair accessible, with free parking next to the theater. For a complete list of adult and children's events, visit the Kelsey website or call the box office for a brochure.  


Posted by tammyduffy at 2:42 PM EDT

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