Work Out Smarter, Not Longer!

Work Out Smarter, Not Longer!

Along with teaching good eating habits, AllyFitness is all about efficiency. Our programs are all about teaching you how to get the most from your workout in two ways.  First, you don’t have to spend endless hours in a gym to reach your fitness goals (we all have lives to live, right?).  Studies show shorter, more intense workouts can maximize your results even better.  Second, these programs train your body to keep burning calories at a higher rate long after your workout is over. The way these two goals are met is through metabolic training.

What is Metabolic Training?
Metabolic training is a way of working out that increases the excess post-exercise oxygen consumption (EPOC) - a.k.a. the after-burn!  After-burn elevates the metabolism after exercise.  New studies indicate you can keep the after-burn effect going up to 24 to 48 hours after high intensity training.   The research basically states high intensity resistance training (85% of maximum effort) increases EPOC significantly when compared to low intensity training.  What does this mean for you?  If you perform circuit weight training using a weight that challenges you at a high intensity, you will increase the EPOC and burn more FAT– which is what we want!  Preserve the muscle, burn the fat!  Working at higher intensity levels also reduces the workout time.LADIES – do not be afraid to lift heavy weight.  You need to work out with weights that challenge you.

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Never Put it Down

Note: on a completely different note, is Bin Laden REALLY dead? What do you guys think about this? Will there still be terror? Talk amongst yourselves. 

Now, onto my normal scheduled post. N is for Never.

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I know I talk about books a lot, but how can you not? They are great. They take you out of your life and into someone else's. How cool is that? I have one problem though. I cannot, and I mean cannot (it pains me) stop reading a book if I start it. Even if the book is pretty darn crappy, I almost always finish it. Even if it takes me weeks. And it sometimes does. I will read a page and put it down and go find something else to do, and then read another the next day (or week). I hate leaving things unfinished. It is an obsession of mine.

However, there have been (over the years) a couple of books I just couldn't finish. Ironically enough, one of these is a classic and was supposed to be really good. They were:

Catch 22 -- War, planes and DULL-city abound. I tried to read it, really I did, but when the guy kept talking about how he couldn't get out of the war, on the hundredth time I read that, I got fed up. And I was living in New Orleans where I had much better things to do than read a book I wasn't even interested in anyway. So I didn't.

Yiddish Policemans Union - By the same author as Kavalier and Clay (which I liked), this book was a letdown for me. This was one that my Mom really liked, so maybe my expectations were too high, but I had a really hard time getting through it. Or NOT through it. It did make me curious about the so called Jewish settlement in Alaska, which was fictional. Other than that, it just didn't catch my attention

So, that's it so far. Do you finish every book you start or do you put it down if you hate it?

Now, another quick sidenote. BBC came out with a list of their top 100 books. Here are the top 20. I have crossed the ones I have read.  

1. The Lord of the Rings, JRR Tolkien
2. Pride and Prejudice, Jane Austen
3. His Dark Materials, Philip Pullman
4. The Hitchhiker's Guide to the Galaxy, Douglas Adams
5. Harry Potter and the Goblet of Fire, JK Rowling
6. To Kill a Mockingbird, Harper Lee
7. Winnie the Pooh, AA Milne
8. Nineteen Eighty-Four, George Orwell
9. The Lion, the Witch and the Wardrobe, CS Lewis
10. Jane Eyre, Charlotte Brontë
11. Catch-22, Joseph Heller **oh JOY, speaking of, see ABOVE!!!**
12. Wuthering Heights, Emily Brontë
13. Birdsong, Sebastian Faulks
14. Rebecca, Daphne du Maurier
15. The Catcher in the Rye, JD Salinger
16. The Wind in the Willows, Kenneth Grahame
17. Great Expectations, Charles Dickens
18. Little Women, Louisa May Alcott
19. Captain Corelli's Mandolin, Louis de Bernieres
20. War and Peace, Leo Tolstoy

Out of 20, I have read 11. Out of the entire 100, I have read 31.

Which ones have you read?? Please go to the main list and see: out of the 100, how many have you read of those?

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TALAMPAYA NATIONAL PARK... A World heritage Landmark by UNESCO

Located some 217 km. from La Rioja city (capital of La Rioja province), Argentina, Talampaya National Park is the most visited tourist destination in La Rioja, that you can combine with a visit to neighboring Ischigualasto Provincal Park, in San Juan province.

Both Parks share a geological basin of around 5.000 km.

Talampaya is named after the Quechua "Dry riverbed of the Tala" (Tala is a tree), as it was running water from the Talampaya river that created its steep-walled sandstone canyons - 150 meters high some of them - during Permian and Triassic times...

There is also an archaeological record of caves and shelters (burial sites, habitations, etc.) as well as rock art: figures, zoomorph engravings and geometrical motifs that goes back to the years 120-1180 AD.

You can visit the remains at two sites: in la Puerta de Talampaya (entrance to Talampaya National Park) and Los Pizarrones (the blackboards).

Its mos distinctive fauna - around 250 millions years ago - were the Lagosuchus Talampayensis(dinosaur) and Palaeocheris Talampayensis(turtle).

Today, you'll find mainly a common type of grey fox, armadillos and vizcachas. Andean condors and falcons are also a frecuent sight in the area.

Please note that that Park access is by guided tour only, irrelevant if you choose to do it by foot, bicycle or a 4WD vehicle. The entrance fee is $12.00 (around U$S 3) and you can visit it all year round (preferable in the morning,to avoid the afternoon heat).

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DAVUT GÜLOĞLUNDAN ECE ERKENE YUMRUK VİDEOSU

Kanaltürk ekranlarında Hayata Gülerken isimli programın sunucularından Davut Güloğlu Star Tv Süper Starlife ekibi tarafından Reina'dan çıkarken görüntülendi. Ayakligazete.com'un haberine göre, Reina'da Hayata Gülerken isimli sabah programını birlikte sunduğu Ece Erken'le gönlünce eğlenen Davut Güloğlu alkollü olmasına rağmen direksiyon başına geçti.


http://video.milliyet.com.tr/Ask-kavga-alkol-husran_1_49994.htm?auto=1
YARDIMINA ORTİ'Sİ KOŞTU!

Tek başına evine giderken trafik kontrolüne takılan Davut Güloğlu alkolmetreye üflememek için direndi. Bu olayın ardından karakolda ifade veren ve ehliyetine el konulan Davut Güloğlu'nun yardımına birlikte program sunduğu, bir kaç saat öncesinde Reina'da birlikte eğlendiği Ece Erken koştu. Ece Erken'in Davut Güloğlu için karakol önünde kameralara ısrarla ortağım anlamına gelen 'ortim' demesi dikkat çekti.

SULAR DURULMADI!

Geçtiğimiz günlerde Siyaset Dergisi'nin ödül töreninin hemen ardından törenin gerçekleştiği otelin lobisinde de gergin anlar yaşayan Ece Erken ve Davut Güloğlu'nun tartışmasını Ayakligazete.com ortaya çıkartmış ve Ece Erken'in Davut Güloğlu'na otel lobisinde tokat atıp ağlayarak odasına gittiğini yine Ayakligazete.com yazmıştı.

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BİN LADİN ÖLDÜRÜLDÜ VİDEO GÖRÜNTÜLERİ

Amerikan Deniz Piyadeleri tarafından Apache helikopterleriyle havadan çekilen görüntülerde Usame Bin Ladin'in vurulan karargâhı böyle kameralara yansıdı.

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Monday Escapes

If you are a little tired of all of the Royal Wedding coverage, I want to take you somewhere besides England but so as to not shock your senses there are still castles here:

Castles in the rolling green hills...

Castle ruins...

Castles on lakes...

Vibrant cities on the water...

More rolling green hills as expected...

Rainy city centers...

And the last give away clue: beer served with the trademark four leaf clover at this country's most famous brewery...

Images via Travelmoon

It's Ireland!

Have a great week!

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Keep it Straight!

Fitness Tip: Keep it Straight - The Stairmaster, treadmill and stationary bikes are excellent pieces of cardio equipment but there is a right way and a wrong way!  Slouching over the display panel or supporting your body weight on the rails limits the muscle usage and increases risk of injury. Standing upright and using the rails for balance only uses your core body muscles for balance and support. Get more out of your cardio workout... stand up!

Exercise of the day: Ball Forward Bend - The Ball Forward Bend is a great stretch movement with your exercise ball that works your hamstrings and also your lower back region.  Hold the ball in front of you with soft elbows.  Hinge at the hip and touch the ball to the floor.  Return to start.  Repeat 10 to 12 times.

 

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"Osama Bin Laden dead in Pakistan", "killed in fireshot in Islamabad", "September 11 (9/11) mastermind is shot dead"

ABC news reports "Osama Bin Laden was killed not by a drone strike, but up close during a firefight with U.S. troops. He was not living in a cave when he died, but in a million-dollar mansion with seven-foot walls just 40 miles from the Pakistani capital, where U.S. forces killed him Sunday."

Rueters reports that "The United States believes that three adults besides Osama bin Laden were killed in Sunday's raid in Pakistan and that one of the dead was an adult son of bin Laden, a senior Obama administration official said."

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"Osama Bin Laden dead in Pakistan", "killed in fireshot in Islamabad", "September 11 (9/11) mastermind is shot dead"

ABC news reports "Osama Bin Laden was killed not by a drone strike, but up close during a firefight with U.S. troops. He was not living in a cave when he died, but in a million-dollar mansion with seven-foot walls just 40 miles from the Pakistani capital, where U.S. forces killed him Sunday."

Rueters reports that "The United States believes that three adults besides Osama bin Laden were killed in Sunday's raid in Pakistan and that one of the dead was an adult son of bin Laden, a senior Obama administration official said."

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Saunders Island

Saunders Island is one of the largest in the archipelago at over 31,000 acres. Rich in wildlife and history – the island boasts four species of breeding penguin (gentoo, king, magellanic, rockhopper) and a spectacular black-browed albatross colony on its northern cliffs, the Rookery. The Neck, located on a narrow isthmus of sand, is frequently visited by Commerson's and Peale's dolphins and many seabird species. The combination of wildlife and natural, scenic beauty afford some of the best photography opportunities in the World.

Port Egmont, a short walk from the current settlement, was chosen as the first British settlement in the Falklands in 1765, and remains from the original buildings are still clearly visible. A visit to this historic site can be included in a two-hour return hike from the settlement, including an exhilarating walk up Mt Egmont – which affords expansive views over Saunders and neighbouring Keppel Island. Look out for the old ammunition box which contains a flag to hoist to give the feeling of being a real explorer!

Self catering cottages are available in the settlement and also at the idyllic locations of the Neck and the Rookery. Tours and drop-offs can be arranged.

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