Bayram Cigerli Blog

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10 Tips to Looking and Feeling 10 Years Younger, part 1




“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”


Set realistically attainable goals. You must have tangible short-term and long-term goals for your fitness program so that you can gauge your progress and stay motivated. It’s crucial to have a “baseline” before you begin so that you can measure your success. A qualified personal trainer (like me) can give you a complete fitness analysis that will aid you in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allow you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials or diet and fitness products that blatantly mislead.


In the beginning your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.






Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle tone. But in the long-run it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Your body’s energy expenditures will be fueled by your lean muscles causing your body fat to remain essentially the same while you lose vital fluids and muscle. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. Avoid fried and processed foods at all cost – talk about dead calories! Here’s a good rule of thumb: make sure that you are consistently “grazing” on health foods about every three hours. This includes at least half a gallon of fresh water every day. This keeps your metabolic furnace firing, so you burn more at a faster rate.



There you have it. Ten essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy. That’s why I encourage you to get help.


…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.


Please visit my web site to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.






Thank you for reading my blog and taking an interest in your health and fitness.






[Via http://yorkpersonaltraining.wordpress.com]


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Huntington's Collective Memory


In recognition of American Archives Month in October, Huntington Public Library welcomes the community to join us in two projects that celebrate our town’s past and present, and document it for future generations.

Oral Histories of Life in Huntington
Do you or members of your family have stories to share about life in Huntington that encapsulate a period of time or a way of life here? If so, the library would like to preserve them as part of the collective memory of our town. The newly-formed Local History Round table met for the first time in May 2009. With much interest and enthusiasm, they agreed to pursue recording oral histories of Huntington residents.


Documenting Contemporary Huntington: Got A Favorite Spot?
Huntington Public Library is making a digital archive of images,video, and word that represents Huntington today.As community members, you are invited to use your creativity and a method of your own choice to document something you value in present day Huntington.Capture it in a photo, a painting, a drawing, a video,an essay, a recording of your thoughts, etc.Include a brief commentary of your work.We will create the archive and make it available to the public on the Internet.


For further information or questions, please contact Lori King or Teresa Schwind at (631) 427-5165 or email history@thehuntingtonlibrary.org.

Bo Knows the new Nike Trainer 1

As the cliche goes, “If you wait long enough, everything comes back in style”. Well, the Nike Air Trainer 1 that was highly successful due to it’s  innovation (back then) and association with Bo Jackson has come back full circle with a brand new Nike Trainer 1. This latest iteration coming from the same lineage as it’s original but with new technologies and aesthetic design. As Bo Jackson put it, “We had to make sure that shoe (the original Nike Air Trainer 1) had a good foundation around it…(when that shoe was launched) it almost made me feel like a proud parent, (and now) this (new) one makes me feel like a proud grandpa.”


The new Nike Trainer 1 is built around a midsole that is inspired by the Nike Free series which adds greater flexibility and the DiamondFLX outsole for the best traction when cutting and changing direction. The shoe excels in all areas of training especially explosive training, vertical training and speed work.


The Internal Dynamic Fit sleeve is specifically designed for the demands of bigger, faster, stronger athletes that need more strength, stability and security when training. The higher collar provides a more secure fit, hugging the ankle and the lace system incorporates webbing that goes down to the bottom of the shoe to provide more stabilty during lateral movements.


The Nike Air Trainer 1 was one of my favorite shoes growing up both for it’s style, reputation through the possibly over-hyped Bo Jackson and the practical use it provided when working out. I am sure that the new Nike Trainer one will become a staple for my new workouts. Check out the official Nike web page with more information on the Nike Trainer 1 here.



[Via http://justjoshing.net]


Chalte Chalte - Part 1


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Chalte Chalte - Part 16


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Past, present, future

Hi, blog world.  Call me B.


I’ve blogged before in various capacities and on various sites, but I’ve never had my very own actual blog, so here I am.


First of all: why I’m here.  I want to blog about getting, and staying, in shape and being healthy.  I want to talk about my wedding, which I think is going to be pretty neat.  That’s about it for now.


A little bit about me: I’m in my mid-twenties and live in the Midwest.  In May of 2007 I met, and started dating, my fiance, T.  I was so madly in love I stopped working out and ate out far more than was advisable.  I gained about 30 pounds, putting my already overweight frame at an even 200 pounds on June 6, 2008.  Shocked, I immediately started losing weight by simply cutting calories and working out (mostly cardio exercise, like running).


By December 2008, I was down to 150 pounds.  Since I’m 5′6″, it looked pretty good on me.  However, I wanted to get stronger and more in shape, so I began lifting weights.  I bought the book “The New Rules of Lifting for Women” and did the program religiously from December to May 2009, when I graduated from law school and moved to a totally new state with my fiance.  (I was almost finished, but didn’t quite get there.)  While weightlifting, I added about 5 pounds of pure muscle and was 155 pounds, lean and mean, and really happy with my body.


From May 2009 to now, I’ve been dealing with living in a new, unfamiliar town with no friends, studying for the bar exam, and unemployment.  Oh, and planning a wedding.   All the stress made me put on about 7 pounds (and not good muscle ones)!  I took about 4 weeks off the gym at the end of July/beginning of August to study for the bar, take the bar, and go on a vacation.  I’m about 162ish pounds right now, and my jeans are a little snug for my liking.


Now I’m back in the gym, and determined to get in the best shape of my life thus far for my wedding day.  I’m not quite sure how I’ll do it, but I will.  (I suspect the solution will involve a healthy combination of cardio I enjoy, heavy weightlifting, and eating lots of healthy food.)


For the record, I don’t believe in low-calorie diets.  I eat 1800 calories a day, minimum, and much more if I’m working out hard.  My philosophy is that my body is a machine, and it needs good fuel to run well.  I’m not perfect–I usually eat at least one really indulgent meal a week.  I try to avoid high fructose corn syrup and trans fats, but I’m not going to panic over a little white pasta now and then.  I work out hard and I’m not afraid of gigantic barbells and the weight room.


Wedding-wise, we’re planning a 200 person wedding in the Chicago area in May of next spring.   We’re going for a very spring-y feel, with our main color scheme being pinks, aqua blue, and champagne gold.  I’ll have several posts getting you up to speed on everything we’ve planned so far!


I’ll hopefully have a good mix of wedding-related and fitness-related posts, with a little bit of random stuff here and there.  I don’t plan to post pictures of my food every single day, because I eat the same breakfast pretty much every day and will often eat the same lunch several days in a row, too.  But if there’s anything worthwhile, I’ll let you know!


So, anyway, welcome.  Nice to meet you!



[Via http://thefitbride.wordpress.com]


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