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Cherry Blossom: Pros and Cons

Yesterday I ran the Cherry Blossom 10 Mile race in Washington DC. I have been lucky enough to have been to DC several times before, so I did not feel pressured to go and see all the sights or stand in really long lines to get into the museums (the line for the Natural History was all the way down the block!) I had a great (leisurely)  day on Saturday wandering around, meeting up with these girls, checking out the "new to me" MLK Memorial and trying to find a few cherry blossoms. There were a few, but you could tell that the early warm weather and subsequent rain kind of ruined the timing for most of them. That didn't stop me from taking a bazillion photos, but that deserves a post of it's own.

PROS:

- The expo. I was in and out in 10 minutes. Everything was well signed; the volunteers were directing you to your next stop; there were plenty of bathrooms. Plus it was in the National Building Museum, which is a gorgeous old building. I didn't really check out the booths since there were so many people, but there were a ton of options!


- The commute. I got a hotel about a mile from the start line and it was SO NICE to leave only 15 minutes before I wanted to get there. Usually racing involves some kind of commute, but this one was a nice short one! It was so convenient! Even if you did not stay in the city, the metro is very handy. This is a definite plus!

The weather. It was not too hot. On the other hand, I was going to wear shorts, but opted for pants at the last minute because I am a wimp and I would rather be warm during the race than stand around freezing beforehand. It was probably about 45 - 50 degrees during the race.

- Port-a-potties. There must have been a couple hundred of those bad boys. Plus they had them along the course every couple of miles. However, this didn't stop the lines at the start from looking like this. I waited in line for 30 minutes even though I didn't even have to go when I got in line!


- The wave start. There were 6 (I think) different waves, which made for a much less confusing start. I was in the Red. Wave. Haha. The race began at 7:30 but the red wave didn't start until 7:33. The only thing about that is that the elite runners started at 7:20 and that is when they started the clock, so every time I got to a mile marker, the clock scared me a little bit. For example, at the first mile, the clock said 21 minutes or something like that. Ouch.

- The location. The race started and ended at the Washington Monument. You couldn't ask for a nicer place to run. Much of the course was along either the tidal basin or the Potomac, which meant running near water a lot of the time.


- Meeting up with the girls (mentioned above). It was so nice to finally put faces to the names. We did not get any photos. I am so bad at that.

- The bibs. They had our names on them! This is the first time I have ever had one with my name on it. It made me feel special, like I was an elite runner or something. I liked it.


- Water stops. There were a lot of them and they were nice and long. However, with all the people, I missed the first one because I was all the way over to the left and it was on the right. I noticed later there was a sign before each stop, but it didn't say which side the stop was going to be on and they did change sides.

- The website was very easy to navigate, was packed full of information and you could even watch the race on live streaming video if you wanted.

CONS:

- The crowd. There must have been 20,000 people. I really don't know how many there really were, but there were A LOT. Usually everyone spends the first mile or so finding their pace, passing a few people, getting passed by a few people...this happened for the entire 10 miles. There was never a time when I had a little bubble of space around me. It was very claustrophobic and I had a hard time maintaining a pace when I was constantly having to pass people.

- Speaking of passing people, and this is not the race management's fault, but what is up with people who get into a corral that is faster than their pace? It really irks me. This race was done on a wave start. I think my wave was 8 - 9 minute mile pace, yet clearly some of the people who I was passing at the beginning were slower than a 9 minute mile. Do people feel like they have to prove something? Like they are wimpy if they get in the correct corral? Because that is not the case! It's just that it's hard enough having to pass people that are going 2 seconds per mile slower than you; it's nearly impossible when they are going a whole minute slower. Get in the correct corral please.

- The "goodies" after the race consisted of water, Gatorade, bananas and muffins. That's it. Really, people? You can't get some better treats than that? I know that most of our race entry fees probably went to the street closures and security and stuff like that, but I expected a better spread.

- In fact, to top the above cop out, you also had to pay extra for a medal and/or a technical tee-shirt.

- The corrals (ie the wave start) were packed! I don't know how you were supposed to get into them either; I couldn't find a doorway. I ended up squeezing through the bars of the metal barrier in order to get in. And then I stood there, back to front with all my fellow runners. I guess I should have showered beforehand. 

- Not meeting up with Jill. She didn't have her phone with her and we set up a meeting spot for before the race but I didn't realize that there were going to be a million other people on the same corner, so we missed each other. Blogger meetup: fail.

Verdict? I probably will not do this race again. I bet that if you want to run in DC, there are a ton of other races which probably have just as nice of a course, but less people. It was a fun race on a nice course in a beautiful city, but I prefer smaller, more personal races. Besides, there are so many other places I need to see!

Now, an important question. On my 50 states list, where does this fall? Do I need a "50 states and a District" list? 

Have you ever been to DC? Have you ever been to a Cherry Blossom festival? Have you ever gotten a bib with your name on it?

John Robshaw for Duralee

While reading through this month's issue of House Beautiful I saw that John Robshaw is doing a line of fabrics for Duralee.  Wonder what the price point will be?  So far I really like what I see...

via House Beautiful

Often Overlooked Benefits of an Exercise Program

You hear constantly about the advantages and benefits of an exercise program, but many people don't understand the particular benefits that may be enjoyed that has a good exercise plan. There are more benefits than perhaps you suppose that come along which has a good program. Not will this only you acquire any of the health benefits including a toned and well muscled body, nevertheless you will additionally restore your confidence and self esteem when in a process.

Self worth is among the best advantage of exercise you don't always listen to. Once you proceeded to get in shape and reduce weight with your routine of exercises, you'll immediately feel better about yourself and work even harder with regards to your healthy routine. For many people, this is the start of an entirely new way of living. If you wanted to don't initiate with a healthy diet, the restoration within your personality and also the boost in your self assurance will inspire you to start watching your diet as well.

Confidence is among the most engaging qualities that the person offers. This is often another patients advantage of exercise that clearly isn't listed often enough. Those who are confident hold themselves taller and are not afraid to try new things. This might help you to better looking compared to the mini size and weight loss that you will experience out of your exercise routine.

Without a doubt, you will find a great deal of health benefits of exercise that ought to not be ignored. Obesity is responsible for more health problems than almost any other issue. If you commence to include exercise in your own daily routine and commence burning calories for a lot quicker rate, you might start losing weight. Add in a healthy eating habits and the weight seem to reappear off even faster. A weight loss can result in a decreased likelihood of complications due to heart disease, diabetes and cancer. These are also no small benefits and they are ones that will help you to stay at a longer and healthier life.

These all benefits may well be use by including exercise within your daily schedule. In the event that you have never exercised for some time period of time, you can start off by using a brisk walk to get started with regards to your road to good health. Awaken a bit earlier after you get up and begin off your day which has a quick don't sit down your local area. As time passes, you could put on your walk and before you recognize it, you will end up racking up the miles daily. Go on the timing that suits you and discover to listen to your body when you are just starting out.

Always jump into a very good warming up and end your exercise with a cool down. This is actually the most effective way to look after your muscles prior to trying your harder exercises and it should prevent injury. The rewards of exercise may well be yours for those who include exercises which you enjoy in the daily routine. Dance, if that is what you enjoy. Opt for a swim or perhaps just go on a don't sit down your local area. It's all for you to decide.

Rebecca Mack is a professional in nutrition and fitness coaching. If you would like more informational resources on the benefits to an exercise program visit her website.

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ALFONSO DEL RIO 14







































Muscle Recovery for Athletes

The intensity levels required to successfully train for a triathlon or marathon eventually take their toll on a body in one way or another. Athletes involved in training at this level need to look at their nutrition, overall body conditioning, and recovery as well keeping up to date with the training for the event itself. As training levels intensify and athletes begin to cover longer distances and increase speed, muscle recovery between sessions becomes vital.

RICE - rest, ice, compression and elevation works for most muscle injuries,

Rest: Rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Resting the injured area sufficiently is important to promote effective healing.
Ice: If you are involved in intensive training for a sporting event, investing in a reusable hot and cold gel pack is really worthwhile. Cold provides short-term pain relief and also limits swelling by reducing blood flow to the injured area. Make sure not to apply ice directly to the skin as it will 'burn' and never leave ice on an injury for more than 20 minutes at a time. A good rule of thumb is to apply cold compresses for 15 minutes and then leave them off long enough for the skin to re-warm.
Compression: Compression helps limit and reduce swelling, which may delay healing, so use with caution. Some people also experience pain relief from compression. An easy way to compress the area of the injury is to wrap an ACE bandage around the swollen part. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
Elevation: Elevating an injury help control swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

After a day or two of treatment, many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your doctor, or in an emergency visit your local casualty department.

RICE will usually take care of most muscle injuries, but what about recovery for tired and overused muscles? Performing at your best requires muscles to get back to peak performance levels as quickly as possible. Many athletes take muscle recovery supplements to help them with this, but many more don't like to fuel their bodies artificially.

Recognising that very little existed in the marketplace that was an alternative to supplements Greg Muller and Gena Brewerton set about developing products and formulas that were not only good for the body but also good for recovery and ultimately performance. At the heart of their development was the principle that their solution be both 100% natural and specifically formulated for athletes and active people.

Being conscious that everything we put onto our skin is absorbed into the body they had a strong desire to formulate ingredients that would have both a positive effect on athletic performance and muscle recovery. In life, sport and athletic pursuits the demand for high levels of achievement and the margins between good and great performance can be attributed to even the smallest detail.

Combining the healing powers of Epsom Salt and a fine blend of 15 essential oils, they developed Pure Athlete Sports Recovery Bath Salts; they have been specifically developed with athletes in mind. This 100% natural blend is designed to assist the body in its natural process of healing and recovery for a faster return to training and competition.

Good for your body and good for performance because in life, sport and athletic pursuits everything counts.

Sue Palmer
EzSales
http://www.ezsales.ie

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Running Injury Prevention - How to Prevent Injuries When Running And Exercising

To achieve consistency with your running program—or with any other training program, you need to learn how to keep the nightmare of injuries at bay. Let's face it, running is not 100% percent safe activity; the high impact nature of this sport can lead to a myriad of serious injuries such as bone fractures and runners knee. Nevertheless, most of the trouble can be dodged if you implement and follow the right training strategies for injury free running.

Therefore, if you're looking to ward off running injuries while getting the most out of each training session, here are 5 training guidelines that can help

Proper Running Shoes

Running in the wrong shoes increase the chances of discomfort and running injuries such as Achilles tendonitis and black toenail. As a result, if your running shoes are too old, too tight, too wide or just uncomfortable, ditch them and go look for new sole-mate. Head to the nearest sportswear store and pick the right pair for you.

Start With Warm-up

Make sure to start all your training sessions with a proper warm-up. Doing so helps your body to get ready for the task ahead by improving blood circulation and loosening up muscles and joints. Skipping on warm-up will only leave prematurely fatigued or worse, injured. Start with a 10-minutes slow jog and gradually increase your running pace.

Develop Good Form

Proper running form boost athletic performance, improves running efficiency and economy, and most importantly, prevents the occurrence of a plethora of training injuries. Yet, most runners are keen on improving proper running mechanics. Sadly enough, doing so can spell disaster on your running program. Instead, make sure to do the following to improve running form:

- Keep your body relaxed throughout the running session.

- Land on the fore-foot, instead of the heel or the toes.

- Bend you arms at 90% angle while keeping the shoulder and fist relaxed at all times.

- Keep gazing 20 feet ahead. Your head slightly bent forward.

Run on Grass Or Trail

Hitting the pavement and sidewalks can doubtless increase the likelihood of running discomforts and injuries. In fact, improper running surface are one of the leading causes of running injuries. Therefore, make sure to do the bulk of your training on "gentler surfaces". Opt for grass routes or dirt trails as they're more soothing and comfortable to run on.

End With a cool-down

A proper cool down can help you regain control over your body by gradually slowing down heart and breathing rate. Bringing your running pace to an immediate halt increases chances of developing aches and injuries afterward. In addition, doing so hinders running recovery, thus compromises performance and running consistency. As a result, make sure to keep moving even after the run is over. Gradually decrease running pace and stretch afterwards.

Copyright (c) 2012 runners blueprint

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4 Key Workout Tips for the Beginner

ByJohn Trier

Do any of these scenarios sound familiar? You put on your favorite pair of jeans and notice that they are suddenly a little tighter. You realize that muffin tops only look good in packaged boxes at Costco. Your running shoes are collecting dust in a corner of your house somewhere. Heck, you don't even know where they are. The prospect of working out can seem intimidating but by taking small steps, you can achieve a lifestyle of physical fitness.

The first step is to set reasonable goals. Ask yourself: how much time can you realistically devote to exercise each week? Are you looking to bulk up significantly? Perhaps you hope to grace the cover of GQ someday. Maybe you just want to slightly tone your body. Are you training for a sporting event? Whatever you are trying to achieve, start by setting goals that are realistic to you.

Congratulations, you are now standing at the gym (an accomplishment in itself) and staring out into a sea of treadmills and weight machines but where do you start? A balanced fitness routine includes cardio and weight training exercises. If you are incorporating both types of workouts in the same day, start with weight training first as cardio will leave you too fatigued. It is also a common mistake to do weights every day if it is working the same body parts. Muscle fibers need time to rebuild after each work out. Instead, consider alternating between upper and lower body weight training so each set of muscles will have time to heal. Maintaining proper form and technique is extremely crucial. Lifting or pulling with bad form can result in inefficient workouts or worse, injuries. Before you start, thoroughly research proper lifting techniques or consult a fitness employee to save yourself future trips to the physical therapist.

Make exercise into a routine. If you'd rather get a root canal than hit the gym, chances are, it's still something that's new and not a part of your weekly routine. It takes time to develop a habit so consider starting with working out just two or three times a week. Try to sustain a workout of similar intensity for about 20 minutes each time and build up from there. If you want a set of abs that can grate cheese, more power to you, but that cannot be achieved from working out for a week. Consistency is the key.

Spice things up. Who says you have to go to the gym everyday? Find those running shoes that are collecting dust in a corner somewhere, a running buddy, and explore new terrain together. Play some basketball pick up games at the park. Install a pull up bar outside your bedroom door and work out in the comfort of your home. Regular exercise is a beneficial, long-term investment in your health so find ways to make it enjoyable.

StudBarPullUp.com offers the best quality pull up bar on the market. Get serious about your pull ups, chin ups, or kipping pull ups with this sturdy, fixed-mount pull up bar.

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YAĞ EMİCİ YAĞ KIRICI YAĞ YAKICI LİNEATABS


Lineatabs içerisinde solusutan içeren,besinlerle aldığınız yağları bir sünger gibi emerek vücudunuzdan doğal yollarla atılmasını sağlayan ve böylece vücudunuzun yağ depolayan basen,kalça ve göbek bölgelerine daha az yağ depolanmasını sağlayan bir destektir.
Ayrıntılı Bilgiye Şurdan ulaşabilirsiniz.

LİNEATABS

Alvin Viernes

Alvin Viernes 
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