Bayram Cigerli Blog

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Cardio Hip Hop - September 4, 2009

Workout #29


I have been trying to get to Cardio Hip Hop since joining this gym back in July, and tonight was my night.


Description of the class from the class catalog:  “Cross the line between aerobics and dance with this straight-forward funky, hip-hop, street dance class. Movements are mostly low impact and beginners are welcome.”


Duration:  One hour


Class size:  There were only 3 people when this class first started, but luckily 5 more arrived over the next few minutes.  There was still nowhere to hide though.


What I thought going into it:  I was pretty sure that this class would be a struggle for me.  I have no rhythm, no natural dance ability, and I am a walking loaf of whitebread.  What could go wrong?


What happened during class:  I brought da funk, and then the funk said “See ya later, sucka,” and that’s when all the trouble started. 


The instructor started by demonstrating what this routine would look like when it was through, and I was skeptical that anything I could turn out would look anything like that.  Still, I held my own for a brief period of time, a few minutes perhaps, as she broke it down into more digestible segments. 


We performed each nugget of the choreography enough times in order to become more comfortable with it, and then we added on another segment, and then another.  Ideally, as you are adding on piece after piece there is an opportunity to perfect the beginning moves as the class progresses.  Ideally.  I found that I was getting the first few sequences down, and having an average time adding some extra things to that, but somewhere along the way, near the half way point, the wheels came off and I was in over my head.  I was hopping to the right when the rest of the class was brushing it off to the left.  I was turning in a half circle when everyone else was doing a slide.  I was planted to the floor, shakin’ what my momma gave me (and believe me, she didn’t give me much), when the others were strutting it towards the mirrors.  Would I ever get this?  Sadly, no, I would not.  I was marginal, at best, when the instructor was directly in front of me and I could copy her swagger directly.  When she went to the corner of the room and I had an unobstructed view of myself in the mirror, well, that was the beginning of the end.


At the point when there was perhaps fifteen minutes left in the class, two teenagers joined the group on a lark and managed to not only instantly pick up the complicated routine, but the one kid was also able to add his own salt n peppa to the mix.  Show off.


How I felt afterward:  like the goof that I am.


Workout confidence level:  non-existent, but I’ll be back.  Nothing pisses me off more than being incapable of doing something.  It might take years, but I will not be bested by Hip Hop.  “Word.”



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


Cardio machines explained

There has always been a debate about what cardio machine gives you the most effective workout.  Some machines might be ignored because of the high impact and others might be ignored because they are just plain boring.  Some focus only on legs and others on the full body, including the core.  I’m going to give you a breakdown of each machine, its advantages, disadvantages and my personal favorite.


The almighty treadmillhas been around for what seems like thousands of years.  It is the most common and most used cardio machine in the fitness world.  It’s great at toning the muscles below the waist (glutes, quads and hamstrings) and has been shown to be better than other machines at getting your metabolism going all day.  The biggest and most obvious disadvantage of the treadmill is the constant impact.  The pounding, especially when running, can be rough on the joints.  The moving belt is also a disadvantage.  Because the belt helps pull your legs back, you don’t use your hamstrings as much and this can cause muscle imbalances.  Ever wonder why running outside is much more difficult than running on a treadmill?


The arc trainer or elliptical is similar to running on a treadmill but with one major advantage….no impact!  It also works the upper body muscles as your hold on to the moving handles.  A disadvantage is that it does some of the work for you (as the momentum builds) and you tend to just “go with the flow”.


The rowing machine, to my dislike, is not seen in very many places (at least in the U.S.).  I was talking to a guy from New Zealand the other day and he asked me why we didn’t have a rowing machine.  He said he can’t seem to find them in the United States and that in other countries it is probably the most common piece of equipment.  I agreed with him that it’s a great machine.  This is my personal favorite because it gives you a great total body workout and it’s fun.  When done correctly (proper posture), it provides a great back, abs, and leg workout.  Done incorrectly and it could lead to some serious low back pain and neck problems.


The stair stepper is definitely the lonesome piece of cardio equipment in today’s fitness clubs.  Why is it ignored by so many people?  I think because it’s the most difficult machine out there.  It’s great for building leg strength and if done correctly, is also a pretty good ab workout.  It mimics the motion of climbing stairs and who likes to climb stairs?  The major disadvantage is that the range of motion, compared to running or the elliptial, is pretty small.  Also, it’s very easy to cheat on the stair stepper.  When I do see someone on the machine they usually bear some of their weight on the side handrails.  This will greatly decrease the intensity.


Last, but certainly not least, the spin bike.  This bike creates resistance thanks to its heavy flywheel, which replicates the effects of riding uphill on a road bike.  Obviously, you are going to be working your legs but if done correctly (sit upright and don’t lean on the handlebars), you engage your core pretty intensely.  A major drawback is that it’s very easy to fall into a routine on a bike. 


There you have it, the most common cardio machines in today’s fitness world.  Each one has it’s unique advantages and disadvantages.  Some might be more effective than others and some I wouldn’t recommend doing very often.  In my opinion and from what research has shown, you will get the most benefit if you continuously switch the machines to keep your body guessing.



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


personal Trainers Available Weight Loss on the North Shore - Sydney NSW.

A lot of people participate in personal fitness training to achieve a fitness level for a special occasion. I always wonder… Is it for improved physical appearance? Is it to loose weight? Or is it to keep stress at bay? All of the above are answers most people you know would give when asked this question. However, are they the only reasons?


While all the above are true, there are deeper and more useful benefits to be gained from personal fitness training, and most times the people that employ me as a personal trainer become aware of these benefits , such as health, agility and less incidence of disease.


Personal Fitness available on the North Shore with leading North Shore Weight Loss Personal Training Company.


We are a Personal Fitness Training organisation located on the North Shore of Sydney specialising in top quality and results orientated Personal-Training services.


We are one of the North Shores and Sydney’s most dynamic Personal Training business.


All our sessions are facilitated by one of our experienced North Shore Personal Trainers. As experienced Personal Training professionals, we can help you with weight loss and get you to your health potential.


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[Via http://jenny1988a.wordpress.com]


"Karnataka Premier League", "KPL T20 Cricket", "Live Score"

KPL (Karnataka Premier League) starts today and it will more than cricket like, fireworks, cheerleaders, dance, betting everything will be at its best.


Ten teams, 15 days, 31 matches and Karnataka cricket will be at its peak at Chinnaswamy stadium.

The Karnataka Premier League opening ceremony will be full of fun and entertainment. A mind blowing laser show and a dance extravaganza has been planned to grace the occasion.

The Total prize money, which is going to be offered for the first edition of Rs 2 million The winner will carry Rs 0.8 million and 0.4 million for the runner-up.

The dignities like Transport Minister R. Ashika, Sports Minister Goolihatti Shekhar, and other are expecting to witness and grace the event of opening ceremony of domestic T20 event.

Leading mobile service provider, Bharti Airtel forged a tie-up with Karnataka State Cricket Association (KSCA) as a lead sponsor towards coming up with the first season of KP.

"Karnataka Premier League", "KPL T20 Cricket", "Live Score"

KPL (Karnataka Premier League) starts today and it will more than cricket like, fireworks, cheerleaders, dance, betting everything will be at its best.


Ten teams, 15 days, 31 matches and Karnataka cricket will be at its peak at Chinnaswamy stadium.

The Karnataka Premier League opening ceremony will be full of fun and entertainment. A mind blowing laser show and a dance extravaganza has been planned to grace the occasion.

The Total prize money, which is going to be offered for the first edition of Rs 2 million The winner will carry Rs 0.8 million and 0.4 million for the runner-up.

The dignities like Transport Minister R. Ashika, Sports Minister Goolihatti Shekhar, and other are expecting to witness and grace the event of opening ceremony of domestic T20 event.

Leading mobile service provider, Bharti Airtel forged a tie-up with Karnataka State Cricket Association (KSCA) as a lead sponsor towards coming up with the first season of KP.

Ö.S.S. COĞRAFYA DERS NOTLARI

Ö.S.S. COĞRAFYA DERS NOTLARI

LİSE COĞRAFYA DERSİ ETKİNLİKLERİNİN CEVAPLARI
LİSE 1.SINIF COĞRAFYA 9.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE BİR COĞRAFYA ETKİNLİKLERİ DERS NOTLARI
LİSE 2.SINIF COĞRAFYA 10.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE İKİ COĞRAFYA ETKİNLİKLERİ DERS NOTLARI
LİSE 3.SINIF COĞRAFYA 11.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE ÜÇ COĞRAFYA ETKİNLİKLERİ DERS NOTLARI
LİSE 4.SINIF COĞRAFYA 12.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE DÖRT COĞRAFYA ETKİNLİKLERİ DERS NOTLARI

COĞRAFYA YAZILILARI

TESTLER:
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LİSE 1.SINIF 9.SINIF COĞRAFYA SORU BANKASI KİTABI
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YEREL SAATLERLE İLGİLİ TEST SORULARI

TÜRKİYE’NİN COĞRAFİ BÖLGELERİ TEST SORULARI

Ö.S.S. SORULARI PDF FORMATINDA

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YAZILILAR:

9. - 10. - 11.SINIF YAZILILARI BİR ARADA

9.SINIF COĞRAFYA YAZILILARI:

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10.SINIF COĞRAFYA YAZILILARI:

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COĞRAFYA 10.SINIF 1.DÖNEM 3.YAZILI SORULARI

COĞRAFYA 10.SINIF 1.DÖNEM 3.YAZILI SORULARI

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11.SINIF COĞRAFYA YAZILILARI

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COĞRAFYA 11.SINIF 1.DÖNEM 3.YAZILI SORULARI

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12.SINIF COĞRAFYA YAZILILARI

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COĞRAFYA ÖDEVİ

COĞRAFYA VE SOSYAL BİLGİLER DERSLERİNDE ÖDEV, ARAŞTIRMA VE DÖNEM ÖDEVİ YAPMAK İÇİN KULLANILABİLECEK KAYNAK DERS NOTLARINA VE ÇEŞİTLİ ARAŞTIRMALARA AŞAĞIDAN ULAŞABİLİRSİNİZ...
DERS KİTAPLARIMIZ:
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DERS NOTLARI:
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HARİTA VE ÖLÇEK DERS NOTU

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BUZUL ÇAĞLARI ÖDEVİ

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HARİTALAR:

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DÜNYA'DA AKARSULARI, DENİZLERİ, GÖLLERİ GÖSTEREN HARİTA

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SUNULAR:
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KAYIP KITA : MU SUNUMU

TÜRKİYE'DE YETİŞTİRİLEN BAŞLICA TARIM ÜRÜNLERİ SUNUMU

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MEDENİYETLERİN BULUŞMA NOKTASI: ANADOLU SUNUMU

TÜRKİYE'DE ARAZİ KULLANIMI SUNUMU

COĞRAFYA SORULARI SUNUMU

TÜRKİYE HARİTALARI SUNUMU

TÜRKİYE BÖLGELER COĞRAFYASI SUNUMU

TÜRKİYE'DE ULAŞIM TİCARET TURİZM SUNUMU

DÜNYA'NIN ŞEKLİ VE HAREKETLERİ SUNUMU

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TÜRKİYE'DE KÜLTÜR VE TURİZM SUNUMU

ÜLKEMİZİ SEMBOLİZE EDEN MEKANLAR SUNUMU

LİSE COĞRAFYA DERSİ ETKİNLİKLERİNİN CEVAPLARI
LİSE 1.SINIF COĞRAFYA 9.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE BİR COĞRAFYA ETKİNLİKLERİ DERS NOTLARI
LİSE 2.SINIF COĞRAFYA 10.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE İKİ COĞRAFYA ETKİNLİKLERİ DERS NOTLARI
LİSE 3.SINIF COĞRAFYA 11.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE ÜÇ COĞRAFYA ETKİNLİKLERİ DERS NOTLARI
LİSE 4.SINIF COĞRAFYA 12.SINIF DERSİ ETKİNLİKLERİNİN CEVAPLARI LİSE DÖRT COĞRAFYA ETKİNLİKLERİ DERS NOTLARI

Battle of the Bulge Weight Loss Competition

Bat


Battle of the Bulge Weight Loss Competition
$2,500 CASH Grand Prize
Open to the Entire Columbus Community
$50 Entry Fee Per Person
Be the Winner of the Battle of the Bulge




Rules of Contest:


- $50 Registration fee per person: minimum 10 teams


- Five (5) people to each team, must include two (2) non-members of TLAC (no-obligation to join; each team will be assigned to a TLAC personal trainer)


- All non-members can purchase a six (6) week guest membership to TLAC for $50. This guest membership would include free fitness classes and access to equipment.


- A team can consist of five (5) non-members


- Each team may have up to one (1) TLAC employee participate in the contest.


- The beginning weigh-in must be between September 21 – September 26 (no weigh-ins after September 26) and the final weigh in must be completed between November 3rd – November 6th (no final weigh-ins after November 6thst).


- The team that loses the greatest percentage of their starting TEAM WEIGHT will win.


- All contestants must check-in each visit to TLAC


- Members and non-members are recommended to complete 4 workouts per week minimally (24 total workouts) within the contest dates. A combination of strength training, cardiovascular training, and group fitness classes are recommended to achieve maximum results.


- Mandatory weigh-ins every 2 weeks. If any member fails to weigh-in prior to the required dates below, the team will be automatically disqualified.


  • 1st Team Weigh-In: September 21-26th

  • 2nd Team Weigh-In: October 5– 9th

  • 3rd Team Weigh-In: October 19-23rd

  • 4th and Final Weigh-In: November 3- 6th

- Participants must weigh-in without shoes.


- Participants can come at any time during TLAC working hours and weigh-in, but must check-in and log weight with TLAC staff member.


- If a guest decided to join as a member, their membership and monthly payments will be deferred to the end of the contest.


- A minimum of 10 teams must participate in order to run the contest. A full refund will be given to each person if the minimum requirements are not met.


- No refunds will be issued after registration fee is paid, with the exception of the minimum requirement not being met. Entry fee is non-transferable.


- The Winning Team will receive $2,5000.00


- If there are more than 10 teams, the grand prize is still $2,500.00


The winning TEAM will be announced Monday, November 9th!!!


Just for participating in the contest, participants that are currently members of clients will receive:


- 10% off any personal training package purchase during this period


- 10% off any massage therapy/bodywork session


- 20% off unlimited class package during this period (Boot Camp)


- 10% off all supplements


Non-Members will receive the above + the following:


- Can pay $50 membership for 6 weeks (September 27th – November 6th)



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


Rascally Rest Day

Rest Day?


Perhaps it was my ambiguously mostly un-religious (not anti-religious, just un-religious) upbringing, but the concept of a day reserved especially for the art of resting is beyond me. I am extremely fidgety if my energy is not burned off or sweated out of my system. Also, I fall victim to an emotion SportsMedicine.com notes: “Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off.” Guilty as charged.


There should be no surprise that I was baptized in a Catholic church given the amount of guilt I feel for the most minor violations of my own construction. A constant over-apologizer to everyone else, I cannot offer the change to forgive myself. Thus, a day without a workout becomes a day that lingers in my mind for weeks afterwards, no matter how hard I try to reason myself into acceptance.


It matters little that every major and minor fitness guru touts the rest day as an essential part of a fitness plan. SportsMedicine.com says, “Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.” And they are not the only ones who have something to say on the subject. Runner’s World is equally strong, saying, “A day off every seven to 14 days restocks glycogen stores, builds strength, and reduces fatigue. Without recovery, adaptation may occur short-term, but ultimately it will fail. And since most injuries come from overuse, a day of cross-training, rest, or easy miles can prevent three-or four-week forced breaks caused by, say, ITB syndrome.” Still, I cannot help but want to be on the go every day. Blame unemployment, or a desire to feel as though I achieved something or met a goal I set for myself, but that guilt lies at my doorstep like the most adorable puppy wanting to come inside no matter what the facts are.


However, I tend to get a little peachy-preachy about the idea of mixing up routines and aiming to be different. So in the tradition of practicing what I dish out, I am going to give myself a free pass for today. In theory, I should be extra energized tomorrow, my muscles should loosen up quickly, and maybe I will wake up rejuvenated with the spirit of Let’s Do It! resonating in my body.


Besides, today’s day of rest was not so terrible. I got a lot of work done, sold clothes at Buffalo Exchange, gave a teaching demonstration, and wrote until my fingers needed a stretching break. Plus, not once today did I feel like I wanted to take a nap. With days like this, it’s easy to imagine a life that does not have running built into it…almost.


http://www.runnersworld.com/article/0,7120,s6-238-267–13104-0,00.html\


http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm



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