Check In. Check Up. Part 2

Measurements and 1-RM’s: 

Weight: 155# BF%: will be getting a caliber (6 Best Weight Lifting Tracker for the Gym) BMI: 27 

  • Neck: 13″ (same as Sept; has remained consistent, month to month – year to year)
  • Shoulders: 44″ (same as Sept; stays fairly consistent, usually within 40-44 inches)
  • Chest: 39″ (up 2 inches from Sept; tricky to measure accurately but averages ~36 inches each year – since 2013)
  • Biceps: 11″ (same as Sept & has been throughout 2017 so far; stays fairly consistent, usually within 10-12 inches)
  • Waist: 35″ (down 3 inches from Sept; also tricky to measure accurately without help and tends to yo-yo depending on training & diet)
  • Hips: 42″ (same as Sept; range 37-42 inches)
  • Thigh: 22″ (down 1 inch from Sept; stays fairly consistent, usually within 21-23 inches
  • Calf: 15″ (same as Sept; stays fairly consistent, usually 14 or 15 inches)

Lost 2″ overall since last month (aka since I started going to the gym and biking more)

Barbells:

  • Bench Press: 105# (regaining strength; down 5# from best PR 110#)
  • Bent Over Rows: 95# (regaining strength; down 20# from best PR 115#)
  • Dead Lift: 185# (starting to regain strength; down 25# from best PR 210#)
  • Back Squat: 115# (maintaining strength; down 30# from best PR 145#)

Dumbbells:

  • Arm Curls: L30# R25# (lost a little strength in my right arm)
  • Arm Extension: 45#
  • Shoulder Press: 30#
  • Shoulder Shrug: L65# R60# (lost a little strength in my right shoulder)

Stacked Machines:

  • Leg Press: 225# = 160# (this was done on a incline so this number gets multiplied by 0.707 to account for the 40° angle; lost quite a bit of strength; half as much as best PR 450# =320#)
  • Calf Press: 405# = 285# (same x0.707 deal as leg press; lost more strength here than I realized; down 270# from best PR 675# or down 190# from 285#)
  • Leg Extension: 145# (lost strength here; down 55# from best PR 200#)
  • Prone Leg Curls: 100# (lost strength here too; down 85# from best PR 185#)
  • Chest Press: 60# (this was measured on a new machine so not sure can compare to previous maxes but this is down 65# from my best PR 125#)
  • Lateral Pull Down: 85# (this was also taken on a new machine but is comparable; down 31.6# from best PR 116.6# – the add on weights are 5# not 3.3#)

Thoughts:

Keeping track of my progress/ training and de-training has become really important to me. It definitely is a shocking feeling to wake up one morning and realize how out of shape I am and how it happened. A lot of things led up to this point but I’m on the right track now and moving forward. I’ve been getting treatments with a chiropractor and it has helped a lot with the pain and has been improving my posture. This will be a tremendous help during my exercises and help get those lost gains back in a healthy way.

In an effort to makes things simpler for my brain and get started in doing any physical activity, I made the mistake of oversimplifying what I know to be a more integrated process. This had an overwhelming effect on my motivation seeing as in spite of simple math, calories in calories out, burning 500 calories each day through diet and exercise etc. I had zero results. Moving forward with my recovery and physical fitness game I need to consider and work on the following…

10 “Commandments” of Fitness:

  1. aerobic endurance
  2. anaerobic endurance
  3. agility
  4. balance
  5. body composition
  6. coordination
  7. flexibility
  8. power
  9. speed
  10. strength

Muscle Balance:

Current standard ratios recommended for agonist-antagonist muscle groups are:

Muscle Group

Muscle Balance Ratio

1. Ankle Inverters & Everters 1:1
2. Ankle Plantar Flexors & Dorsiflexors 3:1
3. Elbow Flexors & Extensors 1:1
4. Hip Flexors & Extensors 1:1
5. Knee Flexors & Extensors* 2:3
6. Shoulder Internal & External Rotators 3:2
7. Shoulder Flexors & Extensors 2:3
8. Trunk Flexors & Extensors 1:1
  • The hamstrings should have at least 75% of the strength of the quadriceps’ strength.
  • The imbalance between the strength of contralateral muscle groups (left vs. right sides) should not be allowed to become greater than about 10-15%.
  • The strength-to-body mass ratio of the upper body should be at least 40-60% of the lower body relative strength. Ex: compare the bench press 1-RM/BM to the 1-RM/BM to that of the Leg Press.

Any muscular dysfunction caused by muscular imbalance will require 2 or 3 sets/exercises on the weak side/group for every 1 performed on the strong side until balance is obtained.

VO2 Max:

How To Improve Your Cycling VO2MAX

How To Increase Your VO2MAX
Running:
Cycling:
An in depth look at a VO2 max test
Detraining:
Here’s what a few articles I found online have to say about detraining and loss of fitness gains. Normally I’m one for listing sources because credit but since there’s a lot of info bullet pointed below just do a quick Google search on muscle strength loss, fitness loss etc. and you’ll find what I found…
Anaerobic/ Strength Gains:

  • You can lose up to 80% of your fitness level in as few as 2 weeks if new to exercise.
    • If incredibly fit / been training for years, can lose in ~3 months.
  • Detraining can lead to muscle strength loss within 2-6 weeks.
    • However, your age, exercise program and fitness level play significant roles in how long it takes you to detrain.
  • Competitive athletes may experience muscle loss after 2-4 weeks of no exercise, and recreational athletes between 6-31 weeks.
  • Your training program impacts how quickly you detrain and lose muscle.
    • Endurance athletes may experience muscle atrophy slower b/c their muscles are leaner and predominantly slow-twitched muscle fibers vs. power athletes, who predominantly have fast-twitch muscle fibers.
    • Endurance athletes take up to 12 weeks to lose muscle mass & slow-twitched muscle fibers.
    • Power lifters/ competitive weightlifters can lose muscle strength as early as 2 weeks with inactivity.
  • Muscle loss with an increase of fat in the muscle, aka sarcopenia, is a common aging process.
    • The elderly may experience quicker muscle loss or more muscle loss during inactivity compared to younger individuals.
  • Competitive athletes appear to lose muscle quicker than recreational athletes, but their strength levels are typically higher.
    • Competitive athletes also tend to regain muscular strength levels quickly during retraining.
  • Different muscle groups can experience atrophy and strength loss at different rates with inactivity as well.
  • Detraining influences muscle size and strength as well as muscular endurance and cardiovascular fitness.

Aerobic/ Cardio Gains:

  • There are 2 “types” of fitness (when it comes to running or cardiovascular based activities): aerobic fitness aka endurance and your orthopedic/ structural fitness aka the ability of your muscles, bones, tendons & ligaments to withstand the impact of running.
  • For most runners, it takes ~ 7-14 days for aerobic fitness to start declining.
    • Initially you lose the gains made in the last several months of training.
    • If you’re a lifelong runner, you’ll retain much of your aerobic fitness for several months.
    • The better shape you’re in, the more fitness you’ll hold onto when you’re not running.
    • If you run consistently / have a higher level of fitness than a beginner, you won’t lose your gains as much as if just starting out.
  • Structural fitness is critical for injury prevention. It helps absorb the impact of running without suffering an overuse injury.
    • It takes longer to gain structural fitness as opposed to endurance. Many runners experience more rapid declines in this area as well.
    • This means that for any period of inactivity, your body’s ability to tolerate running declines more quickly than its ability to run. This puts you in the injury danger zone.
    • But after a week of faster running and feeling good, aches and pains pop up. You may even experience an injury because your structural fitness is much lower than your aerobic fitness.
  • During any period of inactivity, a small amount of strength work can help you maintain your body’s ability to withstand running. A short gym workout or a series of medicine ball exercises can often mean the difference between staying healthy and taking even more time off because of a running injury.

Weight Loss and Gain:

  • Skipping a few gym sessions won’t derail your weight loss efforts, going 2 weeks without breaking a sweat can though.
    • In addition to taking a toll on your physique, physical fitness & strength, it will take you triple the amount of time you were inactive to regain the muscle mass that you lose after a 2-week hiatus.
  • The old adage “use it or lose it” really does hold true.

Am I A Natural Athlete?

 

Looking to work smarter and harder to correct current muscular imbalances, improve overall fitness and health, gain the strength loss and lose fat mass. Once I’ve maintain a strong foundation, I’ll be able to accomplish my all fitness goals and then some.

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Check In. Check Up. Part 1

Winter had passed but now it’s just around the corner again! Goodbye summer, hello fall aka “pumpkin spice everything” season.

Miles to date …

  • Jan: 187.43 miles biking (moderate-intense physically active 14 out of 31 days)
  • Feb: 144.26 miles biking (10 out of 28 days)
  • March: 61.17 miles biking, 2 miles walking (active 16 out of 31 days)
  • April: 41.68 miles biking, 9 miles walking  (19 out of 30 days)
  • May: 36 miles biking, 54 miles walking (19 out of 31 days)
  • June: 42 miles biking, 36 miles walking, 19.5 miles hiking (21 out of 30 days)
  • July: 68.02 miles biking, 55.7 miles walking, 10.5 miles hiking (26 out of 31 days)
  • Aug: 37.1 miles biking, 39.04 miles walking, 6 miles hiking, 1 hour of swimming (21 out of 31 days)
  • Sept: 158.59 miles biking, 83.48 miles walking (27 out of 30 days)

I am very surprised and proud of myself for being more consistent with physical activity than I originally thought. It’s been a rough start but, I have finally been working out at the gym (lifting) and biking 3-4 days a week.

It’s only been a month but I’m feeling better and for these first few months of training I’ll be focusing on:

  • Form and technique for my power lifts
  • Muscle endurance based workouts – lower weights and higher reps
  • Decreasing fat mass – starting with the weight I’ve gained since being hit last summer

Workout line up for the first month…

Week 1: 

Monday – Barbell bench press medium grip 2 sets of 8, Standing military press 2 sets of 12, Lying triceps press 2 sets of 15, Chin ups 2 sets to failure, Barbell bent over rows 2 sets of 10.

Wednesday – EZ bar curls 2 sets of 12, Hammer curls 2 sets of 12, Seated calf raise 1 set of 15, Stiff legged barbell deadlifts 2 sets of 15, Hack squats 1 set of 8 then 1 set of 20.

Friday – Incline dumbbell press 2 sets of 12, Seated dumbbell press 2 sets of 12, Triceps dips 2 sets of 12, Lateral pulldown wide grip 2 sets of 10, Barbell deadlifts 1 set of 8 then 1 set of 4.

Week 2: 

Monday – Alternating dumbbell biceps curls 2 sets of 12, Plate twists 3 sets (as much weight as possible) to failure, Calf press 1 set of 15, Lying leg curls 2 set of 12, Barbell squats 1 set of 8 then 1 set of 20.

Wednesday – Decline barbell bench press 2 sets of 8-12, Machine shoulder military press 2 sets of 8, Barbell bench press close grip 2 sets of 15, Chin ups 2 sets to failure, Bent over 1-arm long bar row 2 sets of 10.

Friday – Preacher curls 2 sets of 12, Zottman curls 2 sets of 15, Standing calf raise 1 set of 15, Barbell squat wide stance 2 sets of 15, Leg press 1 set 20 to failure.

Repeat for the following two weeks

General Fitness Goals:

  • Walking: 10,000 steps a day
  • Running: currently on hold
  • Biking: ~4x a week; build up endurance then speed; improve VO2 Max
  • Lifting: master proper form & execute each power lift correctly; gain the strength I lost since last summer; crush PR goals

Winter has passed – Time to GET BUFF!

Summer is HERE! mostly…

First up:

  • Neck: 13″
  • Shoulders: 42″
  • Chest: 38″
  • Biceps: 11″
  • Waist: 37.5″
  • Hips: 38.5″
  • Thigh: 23.5″
  • Calf: 15″

Weight: 152# BF: 27% BMI: 27 

Body Fat (BF) % Categories:

Classification Women (% Fat)
Essential Fat 10-12%
Athletes 14-20%
Fitness 21-24%
Acceptable 25-31%
Obese 32% +


Understanding your Body Mass Index:

If BMI is below 18.5: considered underweight.

If BMI is between 18.5-24.9:  considered normal.

If BMI is above 30: considered overweight.

BMI is only a snap shot of what’s going and one should look at all variables such as diet and exercise habits etc.

To maintain my current weight I would need to consume 1,966-2,185 calories per day (based on my sex, height, weight, age, and activity level).

Nutritional needs based on the aforementioned calories per day:

Carbohydrates 222-320/246-356 g/day 885-1278/984-1421 cal/day
Proteins 50-173/55-192 g/day 197-689/219-765 cal/day
Fats 44-77/49-85 g/day 394-689/437-765 cal/day

Basal Metabolic Rate (BMR): 1,472 (based on sex, height, weight, and age)

Max HR for my age is 189 BPM (beats per minute) and my Target HR range is 103-16- BPM. This will be useful for when I incorporate aerobic (running, biking etc.) based exercises to my day.

One downside to being hit by a car, is being thrown off the wagon of regular exercise and good eating habits. It’s been over 9 months since and my physical activity levels have dramatically decreased. I’ve gain weight (fat mass > muscle mass) and inches (namely around my abdominals – more health issues occur with higher waist circumferences), & haven’t been biking as much (before I was hit: 20mi everyday during the week & 50+ over the weekend).

Fortunately, I now work at a Bike Share, which gives me access to bikes, though not the same as having my own. In the meantime, it is something and my commute to/from work plus test rides equals ~2-3 miles that I get to bike each day. I sometimes ride a couple miles through the cemetery or vacant parking lots. Additionally, I lift 6-13 bikes/day, 4 days/wk as part of my job. Each bike weights 52#!The weather is nicer and I’m getting outside more. I’m walking a lot and biking a little; I want to increase the biking of course and start running/racing again.

OK! now for the fun stats … 1RMs:

Even with all that said, there is some very exciting news…

Barbells:

  • Bench Press: 105# (increased! I just starting hitting 100# & now I’m only 5# from my last PR 3 yrs ago!)
  • Bent Over Rows: 90# (steady increase, 25# away from last PR 3 yrs ago)
  • Dead lift: 210# (new PR! and 40# away from current goal)
  • Squat: 145# (this was a bit of a surprise tbh but also the 2nd time I’ve hit this weight mark since last Dec and I’m only 5# away from current goal)

Dumbbells:

  • Arm Curls: 30# (another surprise & the 2nd time I’ve hit this weight mark since last Dec & only 5# away from current goal)
  • Arm Extension: 45# (new PR! since I surpassed my previously set goal, I have now up’d it to 50#)
  • Shoulder Press: 30# (still keeping it strong and am 5# away from goal)
  • Shoulder Shrug: 65# (still keeping it strong)
  • Lateral/Frontal Shoulder Raise: forgot to test this one, so no data but based on othes probs still able to lift 15#

Stacked Machines:

  • Leg Press: 286.3# (8 [45#] plates plus 45# weight of machine)
  • Calf Press: 477.2# (14 [45#] plates plus 45# weight of machine, maintained this PR from last assessment) my calves are small but mighty!!
  • Leg Extension: 170#
  • Seated Leg Curls: 170# (increased a lot since last assessment)
  • Chest Press: 125# (new PR!)
  • Lateral Pull Down: 100# 

I am really impressed with just walking and biking a few miles everyday (hills and all) and the lifting I do at work I’ve been able to gain or maintain a lot of my strength and in key areas that I had previously been concerned about. I’m very pleased to have hit 3 PR’s this assessment round, one for each category too!

Goals Again:

  • Ideal weight
    • For a person my height that is between: 110-140 lbs – so looking at 132 lbs with about 14% BF
    • Each pound of fat = ~3500 calories
    • Cut 500-1000 calories per day = 1-2 lbs a week
  • Run ultra marathon: 50K
  • The PGH Marathon was earlier this month and unfortunately, due to injuries sustained from the SUV I was unable to participate, so I’m planning to bike/run it next year.
  • Bike a Century
  • Complete a Sprint Triathlon
  • This summer I still plan on hitting the trails (hiking, biking, running), go camping, travel some (small trips), do a bike tour (weekend trip to Ohiopyle and back maybe)

 

 

2016 Recap

A lot has happened this past year…

Academics and some Life: I graduated with my bachelor’s in exercise science now I have the fun task of finding a job – one that is hopefully relevant to my recent studies but also one that pays well and ideally that I enjoy. School isn’t the only change happening, soon I’ll be moving and am dealing with the fun of apartment hunting as well! I also spent the last 6 months cat sitting two kitties – they have now returned to their mom and my own two have adjusted to it being just us again lol!

Back in August I was hit by an SUV while riding my bike, resulting in the injury of my knees (primarily the LF) and some continuous on/off pain. I have been in recovery since then, working to re-gain my health as well as any strength, speed, or agility etc. that I had lost as a result. Overall I am pleased with my fitness levels at the end of 2016 and am just as impressed with my fitness levels considering my injuries.

Fitness: total miles ran = 202.37, total miles biked = 1504.48

  • Jan 89.94 miles running, 15.46 miles biking (13 out of 31 days)
  • Feb 25.28 miles running, 37.08 miles biking (7 out of 29 days – happy leap year)
  • March 28.01 miles running (3 out of 31 days)
  • April 126.7 miles biking (10 out of 30 days)
  • May 6.74 miles running, 328.17 miles biking (20 out of 31 days)
  • June 246.89 miles biking (23 out of 30 days)
  • July 435.88 miles biking (31 out of 31 days)
  • Aug 233.6 miles biking (13 out of 31 days)
  • Sept 6.4 miles running, 42 miles biking (6 out of 30 days)
  • Oct 13.13 miles biking (3 out of 31 days)
  • Nov 31.8 miles running, 9.06 miles biking (7 out of 30 days)
  • Dec 20.6 miles running, 16.51 miles biking (6 out of 31 days)

Final fitness check in for the year: Weight: 145# BF: 29%

Measurements: final inch count = 208.5, which is a total loss of 5″ from the start of the year and only 2.5″ more than end of 2015.

  • Neck: 13″
  • Shoulders: 41″
  • Chest: 36″
  • Biceps: 10″
  • Waist: 33″
  • Hips: 39″
  • Thigh: 22″
  • Calf: 14.5″

Barbell Max Reps: I was able to regain and maintain baseline strength from before the accident

  • Bench Press: 95#
  • Bent Over Rows: 85#
  • Dead lift: 165#
  • Squat: 145# (a new PR! this was most surprising and amazing to hit since I had lost quite a bit of strength in this area)

Dumbbell Max Reps: likewise I was able to regain / maintain baseline strength from before the accident in these areas

  • Arm Curls: 25#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machine Max Rep: same here as well

  • Leg Press: 270# (190.9# at a 40° angle)
  • Calf Press: 585# (413.595# at a 40° angle)
  • Leg Extension: 170#
  • Seated Leg Curls: 135#
  • Chest Press: 85#
  • Lateral Pull Down: 85#

Goals for 2017: 

  • Run first ultra marathon, starting with a 50k (31.06 miles)
  • Bike first century (100 miles)
  • Bike the Pittsburgh marathon course followed by running it
  • Finish another triathlon (this time completing the swimming portion)
  • Reach ideal race weight = bonus goal
  • In general; more trail bike rides and runs, mud runs
  • Bike the rails to trails PGH to DC tour (I’ve done DC to PGH)

Suns Out, Guns Out

Summer time fitness check in:

It’s been a couple months since the spring semester has let out and since I’ve been back state side (more on my Taiwan trip to come, my bad for the delay!).

Here’s what I’ve been up to in my fitness game.

First up – Measurements:

  • Neck: 13″
  • Shoulders: 41″
  • Chest: 36″
  • Biceps: 11.5″
  • Waist: 32″
  • Hips: 39″
  • Thigh: 22″
  • Calf: 14.5″

Weight: 142.8# BF: 21%

Next up – 1RMs:

Barbells:

  • Bench Press: 100#
  • Bent Over Rows: 90#
  • Dead lift: 205# (new PR!)
  • Squat: 125#

Dumbbells:

  • Arm Curls: 25#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machines:

  • Leg Press: 315# (222.705# at a 40° angle)
  • Calf Press: 585# (413.595# at a 40° angle – another new PR!)
  • Leg Extension: 175#
  • Seated Leg Curls: 145#
  • Hip Abduction: maxed out
  • Hip Adduction: maxed out
  • Chest Press: 100#
  • Lateral Pull Down: 100#
  • Seated Rows: 100#

Haven’t done much running at all this year; missed the PGH Marathon (ran every year since 2010) due to being out of the country (which is a pretty cool reason) but I’ve been biking everywhere and doing my best to keep up with the National Bike Challenge (May – Sept). I’ve also been hitting the gym for some lifting time about 2-3x a week, keeping it casual with alternating upper/lower body focus days plus some abdominal work.

https://i0.wp.com/i.istockimg.com/file_thumbview_approve/64753543/5/stock-photo-64753543-man-practising-weightlifting.jpg

Upper body focus days:

  • Bench press
  • Lat pull downs
  • Bent rows
  • Biceps curls
  • Triceps extensions
  • Overhead press

Abdominals:

  • Incline crunches
  • Incline Russian twists with medicine ball
  • Oblique bends with plate

Lower body focus days:

  • Squats – barbell, on bosu ball, free weights
  • Deadlifts – barbell
  • Leg / Calf press – hip sled
  • Lunges – weighted with plates or dumbbells, walking

Abdominals: variations of above list

Biking:

Stats:
Challenge:
  • 969.2 miles in 46 days
Year to date:
  • 1,359.7 miles in 82 days

January – 13 out of 31 days, 106.1 miles total

February – 7 out of 29 days, 62.5 miles total

March – 3 out of 31 days, 29.2 miles total

April – 13 out of 30 days, 192.8 miles total

May – 20 out of 31 days, 440.6 miles total

June – 25 out of 30 days, 509.6 miles total

July – just started

Aside from commuting I’ve been hitting up some trails and going on group rides at least once a week. Including: Steel City Roll (first Mon of each month – next ride 07.04.16), 412 Flock (third Fri of each month – next ride 07.15.16), PGH undies ride (last Thur of each month – just went on one last night 06.30.16, next ride 07.28.16) and random rides with friends around Pittsburgh, the #LunchLoop (new) with HealthyRidePGH and BikePGH (06.17.16, 07.14.16, and 08.23.16) as well as OpenStreetsPGH (last Sun of May, June, July – new route this month) again with with HealthyRidePGH and BikePGH. For those in the Pittsburgh area feel free to come out and join me for these monthly group rides!

NEW Leadership PA Class of 2016

About a week or two ago I had the privilege and pleasure of attending the  NEW (National Education for Women’s) Leadership week long program hosted via Pennsylvania Center for Women & Politic at Chatham University. It was an intense week jam packed with knowledge, connecting and networking with new friends,  educational workshops plus a trip to Harrisburg where we met a couple of our state/legislative reps and a few lobbyists.

This program addresses the under–representation of women in the political arena via focusing on the role of women in politics and policy making in the Commonwealth of PA. This year we had just under 40 students from all over the state of PA come together to attend this program. NEW Leadership Pennsylvania™ is a part of a national network of NEW Leadership programs developed by the Center for American Women and Politics (CAWP) at Rutgers University.

Itinerary for the week found here – below is a bit more of a break down and notes from the workshops and speakers

Day 1: Sunday 06.05.16 
Arrive at Chatham University in the afternoon, check in and get my room assignment. I was fortunate enough to have a single dorm room; I don’t know how on campus students do it, I missed my bed already! Some refreshments and mingling till we kicked off the week with a workshop on public speaking.
Some quick stats:
Harrisburg legislation 80% male = over rep
Ready to run training program bi-partisan philly and Pgh 5 yrs
NLPA ~40 ppl 1 week
One of the goals for the week: Learn a skill, then practice it immediately
Each student was assigned a speaker or two to introduce before each event or workshop. This was to give us practice with public speaking, which happened to be our kickoff workshop!
Workshop 1 -Public speaking 101:  Dr. Gartner-Schmidt 
(surprise for me I had the honor of introducing our first speaking before we even had any training! that was fun and cool)
Ink blot tests – first thing we think/feel of when see …

instead of ink blots we were shown an image of a podium up on a stage

My first thought about this – control … some others included power, isolated, fear, nervous
  • Fear of public speaking – isolating and judgement + being liked
  • Respect
  • What’s in it for me? Goals, become better
  • Money – equalizer
  • How well we speak – equalizer
  • Extroverts vs introverts
  • Smart ppl don’t make smart communicator
  • Coming off certain way, coming across – objective
How we communicate:
1. Verbal 7%
2. Non verbal 55%
3. Voice 38%
55% of what we are saying or communicating is done so non verbally
1. Verbal
Fillers
  • “so”
  • “um”
Impress vs communicate
The FOG index – readability index grade level of speaker to what is said
Listen ability – use common words
Newspaper white space why? Recover, transition, not overwhelming
Pauses allow to process
Rate of speech – ave 160 wpm best bw 120-140
Language do not 1. Over explain 2. Use self deprecation 3. Say I think (maybe or perhaps)
Use zippy words
Use adjectives
Physical characteristics
Personality traits – vocal stereotype
Neg attitudes
Worse for women – judged more for voice quality than men
Pitch goes down age up Women
Male voice goes up when age up
Vocal health – water (speak or sing wet, pee pale)
Mucus glands
  • Close when speaking – penny size
  • Open when breathing
How many of you have had speaking lessons? not many
  • Speaking voice vs singing
  • Lower pitch w no air – Tightening up
Exercises:
  • Zzzz teeth tip of tongue
  • Mmmmm lips
  • Feel front of mouth not throat – neck – fatigued or hoarse
  • Consonant sounds 65% standard American sounds ‘statistics analysis’
North America – pitch goes down at end of phrase
Pitch ditch
Sweden and. Canada speak up
Bogart Bacall syndrome
Women taught to drop pitch – authoritative – can be trained – tend to do so muscular n get strained
Bad tech – loud
Intienational  variety – k teacher
Mic, lave leer  – BFF
Magic of humming or straw phonation – decrease hoarse voice
Ingo titze YouTube
Why instruction may not transfer to public speaking ?
  • Goes thru lymphatic system
  • Aspirate – hold back air – choked up – emotions linked up
Ex. Earthquake what does your body do? eyes blink, vocal cords close, HR increases
Dry eyes, HR up, respiratory  up, dry mouth, breath in quick, exhale slowly – don’t hyper venal ate
What to do?
  • Pinch index n thumb
  • Drink water, gym before
  • Poker face is to poker as the cool sound is to speaking
  • Clear speech, begin and ends
  • The cool sound
2. Non verbal
Picture superiority effect – PSE
  • 10% remember
  • Pictures
  • Body – stride, get up
  • Eye contact – thought look at person then another – intimate
  • Big crowd look at exit signs – easier
  • Something that moves, want middle, want some movement
    • Monitors – teleprompter memorize as much as possible
    • Move hands , energizes voice
  • Power space
Power Points:
  • Kill bullets in slides
  • Font size – big
When introduce – start off with bang
  • Speak w energy
  • Get body moving –
    • 90 hrs prep for 1 hr
    • 60 hrs researching creating n rehearsing
    • 30 min build slide deck
First error- present facts, pour coffee but no cup , no story
Second error – too much coffee 75% rule
Murphy law
Ex. Tech, time crunch
Q&A – have a lot, takes time
Watch reactions
  • What want audience to get from talk
  • Motivation is for your audience to want to learn more – end goal
Slides don’t shield or script u – loose audience
If have to say u can’t see in back but …
Rehearse rehearse memorize … On your feet and out loud
Never read over to memorize
Energy will fall flat if don’t aloud
Know ur story clearly
Should be very to simple to understand
Don’t be so serious when presenting
When ending .. Don’t end with q n a
Hands up in middle when comes up
Goals for next 6 days
  • Get out of course
  • Future aspirations
Establish new connections and build up my network as a student leader and learn about myself as a leader In General but also what sort of leader id be potentially in the political field
I want to be a great health care practitioner that is accessible to everyone
Practice: Notes and Comments to watch out for
  • Movement but not conducting
  • Slower speaking
  • Purposeful walk
  • Look up
  • End sounds
  • Zippy words – “the coolest”
  • Focus breathing
    • Blow out all air and breath
  • Connect to audience
    • Be Authentic
  • Be grounded
    • Firm stance
  • Pitch ditch – phase pause pitch up lil bit each time
  • Watch out for not self deprivation
  • Clear speech , articulate
    • Channel Obama
    • Ums, ands, ahs etc
  • Watch for audible Inhalations
  • Spend a lot of time practice what going to say
  • Tell a story and be about helping people
  • Over due it till you feel comfortable
Temperature – Physiological
Audience have a personally – don’t let get you
Each phase is a diff person  – eye contact
Stay focus – loom for ppl looking at you  – ignore others. If 80% doing this change ur presentation or be sneaky and call out doing it during participate part
“Like” = filler
Habits – kill fillers etc
Develop defense mechanism in lives – recognize them and that they were for a time that is not needed now
Biggest one for women is men not giving attention
Women gives tons of back channeling n non verbal but men don’t – do more q n a
Public speaking tryin to create relationships
Practice aloud n big
See where speaking
Simulate !
Intros:
Name
University
Year will be in fall
Something interesting about you
Introduction to Women and Politics: Dr. Jennie Sweet-Cushman 
Historical gaps
  • Voting in most places women couldn’t vote
  • Coveture – marriage = husbands property (fathers until then)
  • Couldn’t buy or sell property
  • Couldn’t sign name contracts
  • Couldn’t enter biz
  • Couldn’t control earnings
  • No standing legally
  • Education
Gaps in Rights 
  • Birth control – reproductive care
  • Employment discrimination
  • Sex harassment
  • Access to credit
  • Home ownership – couldn’t get mortgage, loan
  • Title IX
  • Pregnancy discrimination
  • Roe v Wade
  • Military desegregation – allow to serve in combat rolls , what means for sex harassment and assault
Gaps in Demographics 
  • Women are numerical majority in us
  • Male 49%
  • female 51%
    • Unmarried young women
    • Increase in number
Gaps in Political Participation:
  • In voting … More engaged , more likely to vote (men more likely to lie and say did)
  • Party pref … More dem affiliated … Implication for policies n what happens
Gaps in Representation:
  • 87,504 govt units in us but less than 25% are women
Gaps in Congress:
  • In senate … more in our handout slides
  • 1992
No trans
No gays / queer
… PA tied with N Dakota
No pipeline
Gaps in Education: Women getting good start
Gaps in the Workplace: Lower wages
  • Gender roll stereotype jobs … Poorly paid jobs
  • “choosing” these jobs but not full story
  • 77 cents to the male dollar White women
  • black women less
  • Latina women less
  • Why allowed to get away with this … Not allowed to talk about what make
  • Enforcement lack of
  • Paycheck fairness act … Died again in 2014
Gaps in Healthcare: Reps are all (cis, straight, predominately white) men
  • Women proposed more bills than men
Why it matters…
  • Democratic etc.
  • Likely to vote because under rep?
  • Party choice
  • Think of questions for legislators
Commission Cross – legislator speaker
  1. What I am – trustworthy good friend fun
  2. What I know – arrogant vs confident , lie vs bullshit
  3. What I do – show up , attend meetings
Learn to listen and listen to learn
Build relationships
Day 2: Monday 06.06.16
FB – penn. ctr. for women and politics
FB page – new leadership pa alumna
Twitter – PCWP_Chatham #NEWL2016
Snapchat – pacenterwp
Evaluations in your email
Orientation to NEWLPA: 
6 point plan
  1. Public speaking
  2. Networking – How and when to activate networking groups
  3. Diversity
  4. Dress
  5. Advocacy
  6. Leadership
NewL is 15 yrs old pa
23 other states that have a NewL
Put NewL on resume! Cohort 2016
Action project
Review planners
Divided into groups – wear stakeholder hats – hear from experts public policy join us as facilitators
Present Friday
EQT foundation = sponsors
Why YOU should consider running for office:
Panel:

Dana Brown – facilitator

  • Former congresswoman Melissa Hart … Rep.
  • Valerie McDonald Roberts, mayor’s office of the city of PGH
  • Former State Rep Erin Molchany
  • Former Commissioner Barbara Cross (marine corp 25yrs)
Hart –
  • Interested in public policy
    • Citizens of the US – learn about it, keep it alive
    • Get comfortable with conflict
  • Keep mind open
    • Never be afraid to go somewhere unknown
  • Should be able to things self
    • Don’t be afraid of new things
    • Don’t be afraid of work
  • Learn about math and science
    • Learn about what excites you
  • Economics – understand how American economy works – public service
  • Volunteer
  • Ran 27 yo – won – served 10 yrs … Ran senate house, won … Private sector … Republic
  • Civic engagement
  • Pitt law school
  • People wanna know: Who you are, what you stand for – if belief same will vote for you
  • Give back
  • State level to federal level
Molchany –
  • State house of reps
  • Director of Governor house … Appointed by gov to rep gov
  • Allentown pa
  • 20 yrs. in PGH
  • Going business route
    • 77 resumes 6 interviews
  • Planned parenthood – met other women n advocates who campaigned – local officials state people – underwhelmed – no one looked or spoke like me
  • Complain about or change it
  • Core center for leadership
  • 2005 legislator seat opened up, ran, 4th out of 5 but didn’t give up (dist 2)
  • Always voted
  • Ex director of PUMP – engage young people
  • Non profit – tricky cause consistency
  • Step away to run again for state rep
  • Public service – huge responsibility
  • Reapportionment , redistricting (22yr encombant vs 2) (majority of his district)
  • Re elect campaign ^ tough … Dude was funeral director .. Emotional voters … Yes u r smart but he buried my aunt
  • Tom Wolf
  • local to state
Cross –
  • Marine forces
  • Non political – allowed to vote, bumper sticker etc but not overtly involved
  • Retire – Carlie – incident commissioner out of office – will appoint
  • Election Nov, sworn in out by Jan, May start in almost 4 yr term
  • Not elected
  • Sitting on 3 person board
  • Qualifications – have pulse n 18yo
  • 2 hr interview w 5 person board
  • Rep dismiss democratic ideas
  • Bring different voice
  • Prisons children county
  • Participated at county level local level
  • Vote for you again …. Never voted for
  • What good will I do today … What good have I done
  • Economics and politics get foot in door
  • Human services, high quality low poss taxes
Roberts –
  • People asking
  • Opening happened
    • Opportunity
  • 1989 – had to run against 2 other ppl well known
  • Dem war political comm
  • Internal party politics
  • prove independent, that was for the people
  • Google
  • Grassroots
  • Absolutely need more women in office
    • need women at the table, talking
  • Have people behind you
  • Not about diversity, make sure you are a threat, show what you bring to the table
    • Make sure everyone knows name
  • Retail politics – who you know
  • Often times the voices are real and you should follow
  • Often times the voices are self serving … Understand how it works, it’s a biz, people make money
  • Always about the people
  • Smile, make a joke
  • Meet people where they are at
    • Connect
  • Run.
    • experience, network, meet people
  • Running for school board – bias in curriculum, when won got rid of that (crystallizing moment )
Regardless of political party. Women bring a diff voice , increase transparency , work across the aisle , increasing good govt – poly sci research
Crystallizing moment that gets women to run – being asked, certain issue
Cross –
  • Women seemed to need to be asked. .. 7x
  • Not commissioners wanted but needed
  • tone in politics is brutal
  • Pray to have my skin toughen but not my heart
  • Children in youth can’t fail
  • The prisons can’t fail
  • 911 calls can’t be put on hold
  • Decisions made in marine corp – respect
  • Clothes – never should be distraction – scrutinized more as women
67 counties
  • Majority comm not serving as women
  • County executive, county
Molchany –
  • Not asked
  • Actively trying to keep out
  • “its not ur turn” ” there’s a line” .. There’s no line it’s fake
  • Inspired – no one like me, weren’t listening
  • Regardless of major you are qualified to run
  • No more letting him have it
Hart –
  • It’s time to take it
  • Was asked
  • Meet currently serving officials
  • Never Intern there . . Intern for judge
  • 18 to 27 learn a lot
  • Have that confidence
  • Be prepared
  • Roll of political party
  • How and when engages in political party
  • how and when they engaged in you
Cross – tutorial on organization
  • Non standard – endorsement process
  • Vote to or not to endorse a candidate
  • Can be kiss of death. Or wonder why not endorsed
Hart –
  • Didn’t care about endorsement because was the only Republican running in a Democratic dominated race
  • Sometimes they want you to run
    • Sacrificial lamb
    • Didn’t think would win cause republican
  • State senate seat – another republican guy tried to intimidate out of running
    • he was scared of the primaries
  • Wanted to run for office – propelled to run because of increasing property taxes (motivated)
  • Hager – DA then state senate – lobby her – had ran for governor liked the job DA hager likes people to hager hates people
Roberts –
  • We basically have a two party systems . Get involved in you party
  • Respect
  • Before just running out of blue … Volunteer, campaign, known ppl
  • Don’t just arrive
  • Get feet wet
  • Learn how it operates , get info, how it works
  • Know it on front end
  • If decide that … Go to top … Start with person who worked the hardest to get there
  • Retail politics
  • Party politics remember respect
Molchany –
  • Never had the party support
  • But learned about it
  • Always have to be learning and constantly growing n changing
  • Lost then won second round 32-29 …That’s how few u could win by
  • Judge of elections … Then had to run next round
  • Get to know community and the people & what they want
End on a high note … Positive that happened & Not so positive
Cross –
  • Best ideas, good govt,
  • Never pray to win
  • Who has most votes run … Republican person refuse to run next to so went to minority
  • Cancer
  • Never confuse govt n politics
Roberts –
  • Meeting people, smiles , trails  ,  connecting inspiring
  • Lows: being lied to , not taking personal , not fund raise like wante to
  • Biggest high took on police reform … Being at table
  • Leadership can be lonely when voting against tax increase . Fiscally responsible
  • Do something on principle .. Did right thing
Hart –
  • High: chosen by pres us to chair rep convention
  • Right platform , run, speak at
  • Lows: 9/11
Molchany –
  • Lows: people who say they’re w u and are against u
  • Things people say about u that don’t have anything to do with qualifications
  • People at own table filling against
  • Names, call against – only women
  • Highs: member of house respected by majority do things care about women’s health caucus, Equality caucus, equal pay rights, talk about pay equity since 60s … Stand at signing of fed equal pay prez says thank you n keep fighting
Transition from non profit to political – skill?
  • Study Economics
  • Community group – Anything to get public speaking experience
  • Attend as many public meetings as possible – planning commissions, boards
  • Watch streamed events
  • Find the topics, meetings
These positions seem far away – what should do to gain access?
  • Volunteer on campaigns
  • Volunteer local org
  • If you are ever afforded a leadership role, don’t be afraid to lead
  • Vote always
  • Get involve
  • Apply for internships
*What are my leadership roles and identities? Currently?
*What roles want?
How or where to start to make a change? In education – public schools
  • advocates for public education
  • Evaluate education
  • Get involve with them
  • School board  meetings – go to – volunteers
  • Get to know school board member
  • State leg, education committee – got off it didn’t like how ran – wanted school choice to pass (union, school board ass, those work in public education) – state leg into school reform
  • Determine what kind of change you want
  • School unions
  • Different kinds of reform
  • Balance – know both sides – don’t know what goes on, if parent of student you know – see what it’s like and observe
  • Best way to know about education system is to go into the schools
  • “the reverse side has a reverse side”
  • Do research
  • Make inform decision
First and only female Rep in PA
Parties work together?
  • Has to do with people who get elected … Has gotten to be blood Bath
  • Get involved
  • Be respectful
  • Respect those in offices
  • Take a stand against the garbage
  • Here’s what I think and I wanna hear yours n why you think that
  • Way you approach ppl
  • To and with but not past them
  • Get ride of executive orders
Get involved?
  • Reg independent
  • Tone of this election – very polarizing
  • Legislator, fed govt, the house n senate – political
  • Politics to get in door – need R or D
  • Wanna stay
  • Get great idea – don’t care if R or D – use but can be painted by others as not R or D enough
  • Gotta get pass that to govt
How have male colleagues treated you?
  • Most will respect you if you respect, build relationship, show up etc
  • Def sexism
  • Don’t take self too seriously
  • If really offensive call out but pick battles
How important have been personally convictions?
  • Must stick with them or can’t live with self
  • If not morally grounded or steadfast etc n take office that is against that’s hypocritical some do that for experience
  • Personally always stuck to decisions – have been political decisions – some things you can’t cross that line.
  • Make sure moral compass is calibrated
Networking: 
What –
  • Linking together trusted individuals through trust and relationship building
  • Always be genuine and authentic
  • Helping people
Why –
  • Goals (mass vs specific) – making contacts, leaning groups that can help advance, job, sell something (if dont have good plan dont do it)
  • Learning
  • Volunteering (let’s you easily network, shows care)
How –
  • Ask a lot of questions
  • Connect
  • Relevant small talk
  • Learn about the people
  • Meet with as many people  and organizations as possible that are in my field
  • If networking once a week you are not doing your job
  • Networking is work, it is hard. 1-3x a week
  • Be on boards
  • Listen, stop talking
You have about 10 seconds to keep my attention and then I’m down
Direct and concise
Don’t break eye contact
Worst things you could do:
  • Interrupt
  • No eye contact
  • Coming on Too strong
  • Only talk about self
  • Talk inappropriately
  • Talk n on electronics
  • Quantity over quality (read who’s there, research them, pick top 3 ppl want to meet, get there early and see who’s running event ask to point out person, find something nitch n specific to talk)
  • Don’t ask for biz cards
  • Don’t ask about them
  • Stay with friends
  • If don’t know anyone get in drink line, talk to person in line, don’t Drink, exchange cards now know someone n feeling better
  • Go to get job etc. want to give everyone ur biz card
  • Try to sell yourself
  • Don’t follow up
Focus on getting to know people
Might not have what you want today …
Quality more important than quantity
Always selling everyday – trying to get point across – do in most professional manner
Develop relationship
Have biz cards – no glossy
Too many networking events are about what others can do for you vs. what you can do for others
You’ll get a lot of no’s
Help other people
Show professional
Smart – graduating from college and PhD right away
Asking for advice on things they think important for you to do
Don’t underestimate yourself
Focus – figure what exactly it is you want to know and if it’s worth bothering them about – don’t waste their time
Look directly in their eyes
Person you are talking to is most important person
Find organization that meets regularly (weekly etc) volunteer with them, canvas etc – always have to ask – try for month then sign up
Email – connect people – separate paragraphs. – address common person
What is Your Leadership Style: Emily and Shawn
True Colors:
Different drums, different drummers
Day 3: Tuesday 06.07.16 – Harrisburg trip
Notes in binder … will get to later
Making a Difference: Women in the General Assembly
Making a Difference: Women & Advocacy
Making a Difference: Women in the Cabinet
Day 4: Wednesday 06.08.16 
Action Project Orientation:
Fracking   
A: School board decide to pursue contract with
If yes – B: township needs to decide to change zoning
Parents
Residents
Gas companies
Policy briefing on why
Written
Sunshine Law – cannot collaborate with your board ‘behind closed doors’ that concern the public and should be discuss openly with research and morally
Can use Power Point
5 minutes tops
Can decide how to present – who speaks etc.
JSC – go to for how this works
Can present alternative if necessary and appropriate
Policy Panel of Experts:
1. David Cannon – EQT
2. Dr. Nicole Fifer – Washington & Jefferson college
3. Adam Garber – Penn Environment
4. Corey McConn – Avella School dist
5. Patrice Tomcik – western pa field organizer of Moms clean air force
#1 David
  • First act earth day 1970s
  • 125 yrs
  • Equitable gas aka
  • Conventional wells
  • Expanded – shale
  • 9000 mile pipeline 630 Shaler couple 100 non conventional
  • 50 ppl working on environmental issues consultant
  • Urban projects – checklist – schools, school dist high on list
  • Dust, traffic lights
  • Focus out in the west pa
#5 Patrice
  • butler county heavily fracked
  • Involved school board .. Information, united as parents and community, don’t want kids affected by after math
  • Bill organizer – moms  clean air force
#3 Adam
  • climate change, gas drilling
  • 9 yrs came to pa
  • 5 yrs ago look at how affect community, health conditions, pollution
  • Push for more policies
  • Mars parent groups partner
#2 Nicole
  • look at public policy
  • Academic
  • Regulatory framework
  • Public opinion on fracking
  • 2013 first wave Washington county poll
  • Expanding to 3 state study
  • How this process works, how public engages n think about impacts
#4 Corey
  • school board
  • Signed with Range
  • 2011 – mile from school
  • Notice sound, no complaints
  • Rural dist – 500 k-12
  • 4500 population
  • Not any real opposition, lot of workers
  • Air quality okay
  • Water test monthly
  • Impact busing – added track with truckers – worked well with them tho
Intros:
What are the factors that motivate your position?
Where not full filled?
Concerns?
#2 Nicole – public opinion
  • Most pressing was information – confused b/w conventional n unconventional
  • Validity of impacts – health n environmental
  • Info from all over
  • Where get info n how much trust … Get from local news
  • Investigative reporting vs
  • Isolated vs regulatory
  • Academics can look at statistics
  • Credible source vs not
  • Who trust for info? Scientists, researchers, academics
  • Least? State n national govt  local slightly above
  • Cost benefit analysis – road way repairs etc does equal what get back jobs etc
  • Pretty positive about economic would out way other environmental etc impacts
  • Outta state res cause for concern
  • This view has declined and are negative …. Vice verse with impacts
#1 David – Hydraulic fracturing
  • Conventional – straight well, extract gas
  • Now – goes down then out – reduce surface but issue is the surface action
  • Deposits in Small areas
  • Gyropad – not like rural areas getting closer to populations
#5 Patrice
  • Explosion of Information – peer reviewed
  • Communities more education and asking more questions – healthy for kids in short n long term
  • Don’t have x causes y
  • Have studies that show risks
  • Encroaching on densely populated places
  • Didn’t know to look for that n then it happened
  • Studies are getting more reliable info
  • Pa got into non conventional fracking and didn’t know long term then
  • Epidemiology studies
#3 Adam
  • Some smoking guns
  • Health realized issues – drilling etc
  • Hard to find out info right away till years later – environmental  issues
  • Clean air act continually updated
  • How to develop front end rather than back end with clean up
  • Precautionary – do no harm, safe guard against self – in pa don’t have that
  • Can’t do it safely – if have plan then will have convo
  • Most vulnerable pop can’t defend against
#4 Corey
  • Had a public q&a
  • Water was only concern at time – drilling, piping spill
  • No problems since
  • Well pad, less than mile of district school – forefront concern now is air
Biggest success advocating for or against?
Arguments used?
Adam – public health concerns, how could it affect ppl health
Corey – on board, roads are concerns – get dug up etc work within township confines
Patrice – divided community, listen to both sides, one side concern n didn’t want close to school and other side wants economics for their town, present kids affect more vulnerable and suffer more plus roads plus property values within township
David – difficult for officials is division of ppl, may own property but not own gas rights or might have gas rights and can lease for a lot of money (support farm etc) roads not built for this kind of traffic etc set up curfews, health issues not cut n dry uncertainty (gas drilling started in pa) much larger n more forceful than have been, get in early n address issues (health is more popular with densely populated areas)
What happens to wells when tapped out, negative impact on comm?
David – Conventional wells – around long time, loose reg, lots are abandon and big issue is where are they (older, more probs)
Non conventional – know where at, 10-16 yrs use, restoration of site and well (newer wells) what have to post to pledge to get out may not file out, fed waste law (don’t worry cause big n have money but go bankrupt)
Adam – over 100k unknown, overlap bw types, historical reminder of we’ll eventually deal with this but go bankrupt n leave them, need to figure out how to deal with now, better system of funding and how reg, range resources was fined for not cleaning out properly
Nicole – capping off Is one process, containment of flow back water, putting back into system but not contained (ponds etc) or managed has to be babysat and if no one assigned can spill out or rust etc and we go to public to then fix and tax payer money – generally not that far with remediation
Waste – ch 78 drilling conventional n unconventional … Policy not made in state etc
Economic gains – jobs, savings on bills etc. ?
Corey – landowner small farm 700 acres – benefit personally, lot of family able to preserve farms and land
School district – 275k royalties n lease payments, declines from onset – chrome books grades 7+ integrate tech
Patrice – didn’t sign lease
  • 900 signatures saying no, not seeing economic benefit
  • Stays on it for 2 years – limbo
  • County court decided to move fwd bc holding up things
  • Other well pads – not seeing personally or as a townships
  • Zoning allowed for pads in
  • No oil drilling zoned
  • Well pads just went up
  • No zoning
  • 1/2 mile away from school, mentioned not within code
  • Township ordnance – drilling, compression centers, 90% permitted area
  • Set up to have protections
  • Non conventional drilling not next to residential area
  • Lawsuit challenging this to not have entire comm open up to industrial
  • Local, municipal, state level
David – economic with or without property
Spider web out north,south,west,east
Property owner this can be concern
Company won’t put in bc you want it, it will if it’s economically sound for them
Public opinion data on fracking?
Nicole – State wide – penn state 6yrs ago – beginning so very pos then
Multiplier affect – large scale impact – bus, rest,
1.5 pre reality
11 expect
Local – very hopeful 66% pos last yr 30% down
Good to very good about 50%
Local economy num 1 concern
Shape structures?
Nicole –  look to see what ppl want
Their perception
Where the disconnects are
Publish in data base for local n state govt to know what’s happening if true how to edu
Meet public where they are at
Adam – shape where they are at
Public thinks need mo public protection
Not heard in political heard
Want them heard
Ch78 regulations – open air waste pits end
Public hearings
Get citizens in those hearings.
Aesthetic how looks? Land go back? Restoration?
David – drilling well, lots if trucks, depending on number wells per pad 10-15
  • Water impediment – fresh
  • Grime.
  • Well pad itself 10 ‘Christmas trees’ feed into well size of Mellon board rm
  • Tanks with fluid
  • Restored down to small amount
  • Landowner – agreements with how to leave it
  • Well pad itself not disturbing
  • Old wells 10s1000s not good
  • Attenders come by weekly, daily
  • Diff from processing plant
  • Some sites will be large
  • Refracting wells- Marcellas, gas rights to do over. Utica wells. Not a one time deal
  • Corey – municipality – when well is finished have clean n green can’t use for agricultural anymore but given money just the same taxes etc
  • Patrice – health – pollution created throughout process 1000trucks estimate
  • Rural areas are creating atmosphere – set boundaries
  • Diesel exhaust – carcinogen
  • Degenerates – diesel also
  • Gasses out from well – -zines … Benzine most concern (child health) methane poll, water continuation, noise n light pollution – stress noise biggest complaint (at night)
  • drilling (very noisy) actual fracking (not)
Home owner rights?
Don’t give consent to do but neighbor does
David – Can’t legally go
If only have surface rights then can go under
Buy property years ago how protection? Gas rights etc
Surface agreements.
Get them by any means if can
Corporate own usually
Some say value goes up, some say down, rides with industry
Patrice – mineral rights, if not have out up with every thing that comes with that but no monetary return – look into who has it
Air rights?
  • Usually how high can build
  • Air quality – clean
  • Civil lawsuit – trespassing etc – would come up – private action if operating then permit
  • Rilands v Fletcher
Structure of buildings?
  • Geological structures
  • Waste disposal
  • Traffic – related more, vibrations in road
  • Rural but coming in closer and closer
American energy independence? One side says its essential another says no?
  • Stop fracking team – ship frack gas overseas
  • Build export terminal – Philly
  • Push by industry to ship overseas
  • Home grown energies – solar, wind, etc can’t go anywhere it’s local cant ship
  • Solar city
  • Solar power 39% of this country powered without harm but have to get there n invest
  • Too long to get there ? Said same thing about nuclear
  • Opportunity to invest now
  • Energy efficiency – most cost effective for everyone
  • Conservation
Coal and natural gas brought up freely
Renewable issues –
Backup
Storage
Dr. Remey
Action Plan: Group b, first class energy
Benefits for the school
Pro fracking
Recommendations, district allow y/n, under what conditions
Workshop 2: Advocacy Workshop – Civic Campaigning 101
Identifying Key Champions, Decisions Makers, and Influencers
Denny Civic Solutions.
Legislator champion
Picking appropriate based on issue
What a civic campaign is?
This is a politician
These are voters
Convince these voters to vote for him and not her
= Political campaign
Constituents, advocates, coalition Members
same politician – key Decision maker or influencer
Their job is to convince politician to support their cause or oppose other group
= Civic campaign
Similarities:
Research – influencers, issues, start w hypothesis
Message development
Targeting – who most likely voters, swing voters, issues that resonant accordingly
Grassroots effort – top roots efforts too
Coalition development – broad, diversity
Paid, earned, social media
Fund raising
Differences:
End date not always clear (political – election day)
Right champions different than candidate (direct say in who)
Interest group – part of or specific driver of civic campaign
NRA – want guns on school. – campaign school not want
Raise money to fund civic campaigns from 1. foundations – community (poverty, early edu, health n environment) influence legislators, private endorsement (Heinz) can’t fund things that lobby but research or policy development
Money from 2. individuals
Public servants?
Elected officials are our customers
View target audience, influencer, politician as a customer that u must sell a product too
The Role of your Key Champion
The Big “C”: Credibility
On the issue itself
Cut welfare vs raise taxes … Ppl vote cut welfare but cut human services vs raise taxes …. Ppl flip
The Big “R”: Resources
– money
– time
– talent
The Big “P”: Profile
Profile should match who they are influencing, not who they are advocating for
Don’t let the perfect be the enemy of good when selecting
If picked wrong one, getting it down will be difficult
Where do I find a champion?
Ask: is this a legislative decision…?
Where – city council, township, supervisors, state legislative
… Or an administrative decision?
Mayor’s governor etc.
Next ask: which party is in power?
If pick someone in minority can’t influence majority
Rep in house and senate pa
Which committee will my issue go through?
Education, human service, children etc.
Is there a member of the majority party that sits on the right committee who has a personal connection to our issue?
How do I recruit my champion?
Does a donor, board member
Research, connections, meet with, let know about think highly of
Maintain champion?
1. Praise, thank you, praise, and a little more thank you
2. Ask for regular update/ strategy sessions
Ask if there is a staff person that could be assigned to your effort
3. Use ur champion in the media, social media
How many tweets does it take to raise issue to level of awareness at legislative?
30 tweets
Win, lose, draw?
Changing DPW to human services example
#IWantToWork all disabilities – blind, deaf, mental health, intellectual
Medicare expansion – number and what is (behavioral, mental, addiction)
First female chief of Cherokee nation served principal chief for 10 yrs 85-95  liberal dem party
“America would be a better place if leaders would do more long term thinking”
Day 5: Thursday 06.09.16 
Diversity Training with Chaz Kellem 
Eliminating racism, empowering women, YWCA greater Pittsburgh
To start…
Speak in such a way that others love to listen to you
Listen in such a way that others love to speak to you
Slow down
Social service agency – YWCA
Center for race and gender equity
2006 poverty for women 14.7% men 11
Be comfortable with self
No whining, excuses
I am … my past
I am … my family
I am … my friends
I am … New things
Your decisions can affect not just you but others
don’t wait to try new things, try often and as much … Go to new places
Ideas, misconceptions, stereotypes
Puzzle of life
Common sense is not common
When I lose, try not to lose lesson
Great achievements involve great risk . Change is equally hard, ppl don’t do well
Appreciate what makes you the same and value what makes you different
Dialogue
  • Honor confidentially
  • Listen carefully
  • I statements
  • Respectful
  • Be brief
  • Use “ouch” to educate
  • Be honest and willing to share
  • Cell phones off
Define diversity as a table
Someone who can look, sound and believe in diff values
Diversity is the education
Inclusion is the action
many institutions do one and not the other, or do one well
Diversity is about people
Variety of people surround us
Value n appreciate
Ideas – can link to bias
Thoughts – stereotypes
Actions – discrimination
Be aware and use caution
Women vote 1919
Jim crow 1960s
Title IIV
Ferguson n Baltimore riots
Olympic n Paralympic games
Women’s collegiate n prof sports
Caitlyn Jenner
History – laws – parents, grandparents etc
Moments – us
What divides us?
  • Race
  • Gender
  • Disability
  • Religion
  • Income
Additional :
  • Age
  • Language
  • Sex orientation
  • Ethnicity
  • Family situation
  • Education
  • Marital status
  • Parental status
  • Personality
  • Political views
Challenge come up with group answer
Day 6: Friday 06.10.16
Social Action Project Presentations

Action plan recap: 

Role playing – how’d it feel/go?
  • Interesting, difficult and off putting because not planned and impromptu
  • Put on the spot
  • Good practice
  • Do not want look like unprepared
Council township – Voted nah
Health concerns over money
Decrease tourism
No motion amended
Need to allow time for public comment – traditionally done at beginning
Go to a township, burrow, school board, planning meeting – summer goal
Look up Robert rules of conduct
Not versus all the time
‘change the game’
Great intellectual project
Be aware of and check bias
Remember ppl too
Benefits being prepared – more time
Blurred lines is this real or part of skit
Got heated
Different personalities dealing with
Good researching project
Good topic choice
Impacts and affects more than just rural
Real ppl, real feelings
Rachel Carson network
Women and environmental work and questions
Thank you notes:
1. Mr. Henry Hillman
2. Speaker you introduced
3. Favorite speaker
4. Charlene Petrelli, EQT foundation – NewL wouldn’t have ran without this funding
Thank you NEW Leadership PA Class of 2016 for an amazing experience!

Ready to Run 2016

Notes from this year’s Ready to Run workshop! This is an annual event that happens in January, hosted at Chatham University via the PCWP.

Speakers:

  • Tom Baker – allegheny county dist 1 Councilman
  • Congresswoman Schwartz

#readytorun

Stats:

  • 80% of the legislator are men
    • Had only one woman representing
  • 19% women locally
  • County wide 17%
  • Not in legislative more administrative
  • Reporter of deeds example
  • 35% of our school board are women
  • Judicial races – women do well in but 27% are only women judges

Help build confidence

Build skills

 

Dana Brown – eagle town of politics

Christine Toddwhitman – republican – head female chief of staff

  • wants to bring women on board
  • new jersey

Calls first woman – says not sure knows enough

Calls first man – before can finish asking to serve, says yes

What women candidates need to know

Allie Schwartz: 

About:

  • Fifth term
  • 13 House
  • House budget committee
  • Task force
  • candidate for editorial for 2014
  • Third woman ever to ever serve in our state senate
  • Children’s health and
  • 11 million children cared for health

State and federal politics:

  • 104 women in congress
  • 20 in senate
  • 84 in house 22rep 64 dem
  • 5 out 50 mayor?
  • 1 in the state wide
  • No congressional

Must take action

Must run to win

Not right to not be a part of this

Our purpose is to speak up

Step up out of comfort Zone

Running for office is like nothing else you’ve done

Be passionate and confident

Understand what you don’t know and do know

Be you and a better you

Prepared to win and to lose

Prepared to work

Can’t control everything

Lifetime of moments

Photo op

Mother was a holocaust survivor

Politics can and do get personal and can harm your family

Painful experiences last a lifetime and violence isn’t a way to raise kids

Willing to lead

Act on values

Worked in private sector

Public health

Supported agenda to further elevate women

Ran to speak up, innovating ideas, get things done

Fidning soliton that can get things done is not easy

High stakes running for office

Only woman representing women

Does make a diff to elect women

Advice:

Suggest Q/A for yourself

  1. Why are you running and what you hope to achieve
  • Potholes, school, healthcare
  • Are you exited and prepared
  1. Explore issues of the race
  • Numbers
  • Is it winnable?
  • Who do you talk to?
  1. Experience helps
  • Support of other candidates
  • Build Relationships
  1. Competition – expect a race – why are you running?
  • To get known?
  • Experience?
  • Taking on something much bigger or thinking to small
  • Missing opportunity to run
  • Different ways to serve
  1. Cannot win without raising money
  • Can’t get info out without money
  • Are you willing to ask for money
  • How much do you ask for?
  1. Don’t have to dislike fund raising
  • Engage people
  • Concrete way of raising support
  1. Politics is a tough business
  • Hard to get people to do what they say they will do
  • Primaries are the hardest
  1. Need a good team to win
  • Cannot be all of the people
  • Raise $, get MSG out there
  • Have a good manager cannot do both
  1. Expectations are high and constant
  • Pressures from everyone
  • People will give you advice
  • Figure out when to listen to them or not
  • Be polite
  • Don’t have to take everyone’s advice
  • You know!
  • You will make mistakes, how to recognize that and make it better
  1. Running is tough on candidate
  • Can be fun
  • Campaigns are high states, demands & expectations
  • Prepare and protect yourself
  • Don’t expect women to be in politics – will experience sexism
  • Especially if first woman to run
  • Constant pressure
  • Our experiences it understood or dismissed

Remember:

  • People want to help
  • People do believe in you
  • Super hero
  • Hard job to get and keep
  • It’s an honor and privilege to serve
  • care about healthcare, environment
  • Run at every level of govt

10 years senate, 10 years govt

2014 ran for governor – each time ran, fight through primary

Q/A: 

Skeletons in closet?

  • be prepared, be tough, all opponent on it
  • If not ready don’t run
  • Don’t expect what gets to you that’s not important

Experience more sexism state wide vs congressional?

  • Yes
  • Treat it like not real work – healthcare did more work
  • Men did little work on jobs and considered real work
  • Many not taking her seriously
  • Subtle sexism too
  • Educate the media
  • Men don’t see it as a biased
  • If you don’t know about it find out

More diverse, how to experience that? some show up then disappear only to come back for next election…

  • Know community
  • Help others run and win
  • Build relationships before start running
  • Move around
  • Have some record on that not just promises
  • Also very hard to be everywhere once elected
  • Figuring out how do we do this and do this right… Long way to go
  • Need more representation to make it right

Deal with rejection … Friends and family?

  • Different party – rep
  • Know your family, let that go
  • Friends during primaries that use to support that don’t
  • Losing is hard
  • Analyzing everything that could’ve done better
  • Must get past it or stay angry for long time
  • Not everyone is for you
  • Post election will get ppl who say that they supported
  • Very visible and public

Social media, fund raising? Success

  • Governor race 10,000 donors
  • 9 million $
  • Great way to raise $ and stay connected
  • Hard to raise a lot – get little checks
  • Lot of emails
  • Volunteers and support not just donors
  • Lot of time
  • Must have fb page and a web page
  • Younger voters – can be only way
  • Personal phone call (judicial is diff)

Appeal to both sides of the party?

  • General election – congressional seat is classic swing seat designed for rep woman who had won last time by a few votes
  • Decide who your voters are
  • centrist dem in senate and Washington
  • Sound reasonable
  • What your values are, what you stand for
  • This is what we believe in together

Primaries get very personal – strategy for personal attack questions?

  • Need to respond
  • Rep woman was a liar – first started out saying she’ll lie right away
  • Did on TV right away
  • Straight out about it
  • Take a lot of risk, family puts up a lot
  • Each one you have to evaluate
  • Have a team of advisors to guide you on when to respond or not

How do you build a team?

Maintain communications – what’s next?

  • Team – depends on race
  • Keep lean, spend money on them
  • Need a manager and budget
  • Leave screening and team building to manger
  • Look diff for each race
  • Confidence – not paid but trust
  • Breakfast at home -have someone else host
  • Can’t be only one to translate
  • Got to be on same page

Next – find ways to make healthcare affordable

  • Engage
  • Make sure women are running
  • The right people get elected into office
  • 25 years in office
  • Good, smart, honest people in office make good policies

Things to Know:

  • It’s okay to delegate
  • Women can be DIYers
  • Don’t be afraid to ask – fund raisers
  • Get comfortable being uncomfortable
  • Bi-partisanship increases with more women on the board- how we communicate is different
  • The legislation is different
  • Building for us