GARY BOGNAR 04 
-
Herşey Dahil Sadece 350 Tl'ye Web Site Sahibi Ol
Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.
-
Web Siteye Reklam Ver
Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.
-
Web Sitemizin Yazarı Editörü OL
Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
How Long Does It Take to Train for Your First Half Marathon?
The length of time required to train for a first half marathon depends upon a number of factors. But one of the reasons for the popularity of half marathons is that most people are able to compete in their first event within a relatively short period of time - often as little as 3 months.
The idea of running a full, 26.2 mile marathon is something which is extremely daunting for most of us. However, the proliferation of half marathons, and huge numbers of people of all ages who have participated in them, shows how achievable they are for ordinary people.
The basic idea of training for any event is what's called progressive overload. Start with what you can do. Some people may already be able to run, but many beginners probably haven't run in years. In which case they should start with walking. You may think that walking won't do you much good, but if you haven't participated in any form of exercise for some time you, walking for 30 minutes a day every day of the week will start to make noticeable differences to your body in just a couple of weeks. You'll be able to go faster, and still not get so out of breath. And you'll probably start to lose a few pounds, as long as you haven't started treating yourself to a pizza every day as a reward for all that exercise!
One of the great things about mass participation half marathons is that everybody is in the same boat. Sure there are the elite runners at the front who want to set a world record. But you probably won't see them except for on the TV highlights. The large majority will be people just like you - who want to get fit and have a bit of fun, possibly raising some money for their favourite charity on the way. They are not so fiercely competitive that it becomes a drain. And the shared endurance, not to mention cheering crowd of spectators, gives a genuinely life enhancing boost. There is no pressure to achieve a particular time, other than that which you put upon yourself.
So, if your target just to get round the circuit before the organisers put away the cones (typically 4 hours) most people can complete enough training in a few months. If you are a bit more competitive and are aiming for 2 or 2.5 hours, 6 months should give you all the time you need to build up your endurance and speed, steadily each week. If you want to break the world record, it will almost certainly take a little longer!
Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining
Rob Knowles used to be a sedentary, overweight office dweller. He still wastes his days trying to earn an honest living in an office, but he did take up running, he lost some weight and now he just won't stop going on about it!
© 2012 Rob Knowles
Article Source:http://EzineArticles.com/?expert
A Fun Addiction
I am going to be totally honest with you; I have a food addiction. I love buying food. I also love to cook, but I often cook larger portions than what I can eat, then I feel like I have to eat it, because god forbid any of it go to waste...but I want to cook something different, so I need more space... So I am constantly buying food, making food, giving food away and eating food in an effort to have room in the fridge (and freezer) to fit new food. Just like books, I like to have a stockpile of ingredients on hand, JUST IN CASE. I mean, what if I run out!? I would die without enough food or books! And by enough, I mean stacks and shelves and boxes (and fridges and pantries)...
So, just like my book challenge, from time to time instead of buying new things, I go through the cupboard and play the "make something out of what you have" game. It's kind of like Top Chef. In some episodes, they get a mystery box and have to make something out of what's in the box. Of course, they have the entire Top Chef pantry to work with as well. Well, mine is no Kenmore Kitchen, but I make do.
This makes it so I don't waste food. And it's fun. The only twist is that it usually either involves a lot of veggies that are about to spoil, or no veggies, since I use them up pretty quickly normally. This week was a no veggies week. This week what I had on hand was:
- 12 - 20 oz Beer (I had a friend's 32 oz beer that was half full in the fridge. I'm not sure why)
- 1 Serrano (left over from White Bean Chicken Chili)
- 2 Bratwurst (freezer)
- 1 cup Cheese (almost to it's "throw away by" date)
- 1 cup Beet Greens (I cut them off the beets and didn't know what to do with them)
I paired these items with a few pantry staples:
- 2 tbsp Butter
- 2 tbsp Flour
- 1.5 cup Quinoa Pasta
- 1 yellow Onion
- 2 cloves Garlic
- 1 cup Unsweetened Almond Milk
- 2 tbsp Spicy Brown Mustard
To make: Beer Bratwurst Mac N Cheese
First, put the brats and the beer in a pot. Cook until done (about 20 minutes to be safe). Also, start a pot of water to boil. Once boiling, add pasta and cook until done (about 10 minutes). Drain.
While the brats and pasta are cooking, sweat the onions, garlic and beet greens in the butter, then add the flour, stirring to make a paste. Add milk, Serrano (minced, with seeds removed if you don't want it too hot) and mustard; stir. Remove the brats from the beer and add 1 cup of beer to the sauce mixture. Once stirred in, add cheese.
Cut bratwurst and add to mixture. Stir. Add drained pasta. Stir again! Whew. That's a lot of stirring, huh? Now you are done. If you like, you can put the mixture into a casserole, top with cheese and bake for about 25 minutes or until cheese is melted and bubbly. Or you can just eat right away, which is what I did this time (I usually bake mine. I like the crispy cheese top. But I was hungry).
The verdict? YUM! Note that the sauce will be a bit brown, depending on what kind of beer you use. My beer was a brown ale. Also, note, this DOES taste like beer! So if you don't like beer, you may want to either use a lighter beer, less beer or no beer.
Do you ever play "clean the pantry" and come up with something great? Do you prefer your mac n cheese baked or straight from the pot? What should I do with the rest of the beet greens?
So, just like my book challenge, from time to time instead of buying new things, I go through the cupboard and play the "make something out of what you have" game. It's kind of like Top Chef. In some episodes, they get a mystery box and have to make something out of what's in the box. Of course, they have the entire Top Chef pantry to work with as well. Well, mine is no Kenmore Kitchen, but I make do.
This makes it so I don't waste food. And it's fun. The only twist is that it usually either involves a lot of veggies that are about to spoil, or no veggies, since I use them up pretty quickly normally. This week was a no veggies week. This week what I had on hand was:
- 12 - 20 oz Beer (I had a friend's 32 oz beer that was half full in the fridge. I'm not sure why)
- 1 Serrano (left over from White Bean Chicken Chili)
- 2 Bratwurst (freezer)
- 1 cup Cheese (almost to it's "throw away by" date)
- 1 cup Beet Greens (I cut them off the beets and didn't know what to do with them)
I paired these items with a few pantry staples:
- 2 tbsp Butter
- 2 tbsp Flour
- 1.5 cup Quinoa Pasta
- 1 yellow Onion
- 2 cloves Garlic
- 1 cup Unsweetened Almond Milk
- 2 tbsp Spicy Brown Mustard
To make: Beer Bratwurst Mac N Cheese
First, put the brats and the beer in a pot. Cook until done (about 20 minutes to be safe). Also, start a pot of water to boil. Once boiling, add pasta and cook until done (about 10 minutes). Drain.
While the brats and pasta are cooking, sweat the onions, garlic and beet greens in the butter, then add the flour, stirring to make a paste. Add milk, Serrano (minced, with seeds removed if you don't want it too hot) and mustard; stir. Remove the brats from the beer and add 1 cup of beer to the sauce mixture. Once stirred in, add cheese.
Cut bratwurst and add to mixture. Stir. Add drained pasta. Stir again! Whew. That's a lot of stirring, huh? Now you are done. If you like, you can put the mixture into a casserole, top with cheese and bake for about 25 minutes or until cheese is melted and bubbly. Or you can just eat right away, which is what I did this time (I usually bake mine. I like the crispy cheese top. But I was hungry).
The verdict? YUM! Note that the sauce will be a bit brown, depending on what kind of beer you use. My beer was a brown ale. Also, note, this DOES taste like beer! So if you don't like beer, you may want to either use a lighter beer, less beer or no beer.
Do you ever play "clean the pantry" and come up with something great? Do you prefer your mac n cheese baked or straight from the pot? What should I do with the rest of the beet greens?
Creative Ways to Meet Your Weight Loss Goals
Are you tired of sticking to the same diet and exercise plan without seeing any real results? If so, it may be time to change things up. Losing weight can be tricky. For this reason, it is important that you discover . Listed below are a few creative tips that will help you see real results. Will you take advantage of these tips and become one step closer to getting the body that you have always wanted?
Focus on fitness
When you begin to focus less on dieting and more on fitness, you will begin to see results. Studies have shown that not only does it matter what you eat when you are trying to lose weight, the type of exercise that you are getting matters too. How focused are you on fitness? Be sure that it is a number one priority.
Take advantage of exercise equipment in your own home
How conducive is your home to exercising? It you want to meet your weight loss goals, get creative and find ways to turn your home into a home gym. Investing in exercise equipment such as a treadmill or a cross trainer for your home gym will give you more of an opportunity to meet your goals. You won't have to worry about missing days at the gym because of a late work schedule if you have the equipment readily available to you in your own home.
Use a combination of equipment
If you want to meet your weight loss goals, you must find creative ways to keep exercising. Exercising can quickly get boring if you are doing the same routine over and over. A creative way to beat the boredom of monotonous exercise and meet your weight loss goals is to use a combination of equipment. Don't just use a treadmill each and every day. Switch up the routine and add in a work out on the cross trainer at least a couple of days a week.
Losing weight can be hard! Realize that real weight loss results will come when you stop focusing on losing weight and focus more on getting fit. Fitness is the key to getting the weight loss results that you want but you must keep up with your regime and remember that you will not get the desired results by cheating! Use the listed above to help you get the body you have always wanted.
Did you know that Elliptical Cross Trainers can deliver and intense, whole body workout whilst placing minimal strain on your body? For a range of quality products visit http://www.ellipticalcrosstrainers.co today.
Article Source:http://EzineArticles.com/?expert
Set A Real Event Fitness Goal
Goals. They're something that should be top-of-mind when it comes to living a healthy and fit lifestyle. A goal is something that we constantly strive for, combining all of our fitness, nutrition and especially motivation towards achieving that goal.
The trouble is though, quite often I find that people's goals tend to reflect something that's maybe a little too far out there. Perhaps it's a weight loss goal or even a new dress or pant size that's realistically going to take several months, or even a couple of years to finally achieve. Now, don't get me wrong, there's absolutely nothing that says your goals can't be lofty ones. The only thing that I would caution you about is making sure that you are in it for the "long haul."
Many times I've seen people simply give up because their goals haven't been reached in a timely enough fashion for their taste. That's really sad and unfortunate to see, because, had they perhaps dialed it back a wee bit, or, better yet, focused on something that was a bit more tangible or "real" they probably would have had a better chance of seeing it through to fruition.
So that's where my challenge for you this week comes in. Focus on a "Real Event" to train for, and then go for it!
No matter where you're from, chances are pretty good that there is some sort of organized sport or perhaps several of them that anyone with a little ambition and some extra time can sign up for, and take part in. Plus, it doesn't seem to matter what the season is either. Summer, Winter, Autumn or Springtime, there's some sort of sporting event or team-based league sport happening in most cities, towns and villages. All you have to do is take a look in the local paper, or check out your community's local events website to get all of the details.
Now, back to those goals! You see, when you find some sort of "Real Event" that is interesting to you, and you decide that you could probably do it (and have some fun at the same time), all of a sudden you have put in-place a goal that you can aim for, and start a focused training regimen in order to prepare for it.
If we examine the 5 criteria for a proper "goal" based on a real event, I think you'll be surprised at how accurate this little formula of mine can be:
The S.M.A.R.T. Formula for Goal-setting
(Specific, Measurable, Attainable, Realistic and Timeline)
First, your real event is most certainly specific, because it is dealing with a specific "event." Perhaps it's your city's local fundraising 5 km race to help crippled children or something. You can't get much more specific than that.
The measure-ability of the real event is easy too. If we go back to the 5 km run, you can start by running a block or two, and gradually start building up until you reach that 5 km distance. At that point, you know you're ready for the real thing.
Attainability of this goal brings into play the fact that nobody wants to look like they are not well prepared for whatever the real event might be. Especially if you're dealing with a team-style event like perhaps a dragon boat race, where there are a number of other people depending upon you and your ability to come through and "take one for the team" when you have to.
The next one is a no-brainer. Realistic goals are definitely front and center when talking about a real event. The goal itself is almost entirely based on the end result, which is the day of the big race, tournament or whatever it may be.
Finally, the timeline of your goal is almost always pre determined for you. You enter into the running for the real event knowing that on a specific date, at a specific time, you are going to be called upon to perform whatever task you've been training so hard for.
So you see how having a Real Event to strive for can make reaching a goal much more attainable? I wouldn't suggest that you center all of your fat loss or fitness goals around these kinds of events, you need to have some goals that are more of a personal nature, and don't involve any other people or outside events. However, seeing through a real event goal can be a big boost to your confidence level, and can help make those other, more difficult-to-follow goals seem more within your reach.
To finish off then, here are just a few ideas for some real events you can start looking for in order to get a better handle on your overall fat loss goals:
Local "Fun Run" for Charity (5 to 10 km)
Dragon Boat Race (team charity event)
League Sports, such as Softball, Hockey, Soccer, Curling, Horseshoes or even Lawn Bowling
An Adventure Race (lots of fun, and usually involves multiple events)
Local Triathlon or even a Duathlon (biking and running only - no swimming)
Whatever real event you choose, make sure that you train hard for it, in order to get the biggest benefit for your personal goals, and, most of all... Have Fun!
My Name is Dale Bateman. For over 10 years, I've been helping ordinary people (like you and me) achieve their fat loss goals with my common sense approach to health and wellness. I truly believe that long term fat loss can only be mastered by incorporating what I call my three components of fat loss.
These are Fitness, Nutrition and Motivation. Without all three components, you are setting yourself up for failure. Each week, my blog features a brand new, original post dealing with one of these three components. Also, you can sign up for my free weekly newsletter and free 5 week e-course, "5 S.T.E.P.S. to Losing Your First 5 Pounds."
So if you're looking for common sense strategies for losing fat and achieving optimal health and wellness, please visit my blog today: http://losethefatforlife.com
Thank you.
Dale Bateman
Article Source:http://EzineArticles.com/?expert
Essential Exercise Equipment for the Disabled to Consider
Physical activity is essential for everybody. A leading aspect in completing a program successfully is in participating in regimens that are enjoyable and comfortable for you. Even if you are a permanently or temporarily disabled person, you can find activities and exercise machines that are comfortable for you. There are even exercise equipment for the disabled that have been designed specifically for people with some form of disability.
Traditional Equipment
Many traditional kinds of exercise equipment can be utilized by disabled persons. For those who are confined to a wheelchair, exercise equipment for the disabled that emphasizes lateral pulls as well as arm curls could help in strengthening those muscles. If you have restrictions on the use of your upper body, you can focus on exercising your lower extremities. A couple of resisting poles can be squeezed by hands to build the strength of your hand grips. If you have restricted hand grasping abilities, you may use medicine or exercise balls instead.
Arm Ergometer
If you are using a manual wheelchair, a good exercise equipment for the disabled that you can use is the arm ergometer. This machine features a couple of pedals on a side, and mounted on table. It has been designed to increase the strength of the muscle and flex joints by allowing the disabled person to pedal against resistance using his or her hands. The ergometer has features like adjustable hand grips, to match the hand grasp of the user. You may also place this exercise equipment for the disabled on the ground and use it for exercising your legs in the same fashion. Both uses allow the user to do cardiovascular exercise at a speed that is comfortable for him or her.
Portable Recumbent Machine
There are recumbent step machines that are portable and designed for people with disabilities. The machine is incorporated with hydraulic cylinder system, which has been designed to react to the strength of the user through the adjustment of applied pressure. The disabled person presses down using his feet in a walking motion while in a seated position, thereby testing endurance and exercising the lower part of the body. There are also recumbent bikes that are available as exercise equipment for the disabled.
A note of warning: before using any exercise equipment for the disabled, it is important that the disabled person take special preparations in all instances. Talk with your doctor before starting any planned exercise program and pay attention to your body while you are working out.
Alexander is a disabled slimming expert. To find out more information about exercise equipment for the disabled, visit http://www.disabledslimmingguide.com
Article Source:http://EzineArticles.com/?expert
Happy May Day!
A little May Day basket we put together this morning with violets and lilly of the valley. I found the history of May Day very fasinating. Hope you enjoy it too!
England-Traditional British May Day rites and celebrations include Morris dancing, crowning a May Queen and celebrations involving a Maypole. Much of this tradition derive from the pagan Anglo-Saxon and customs held during "Þrimilci-mōnaþ" (the Old English name for the month of May meaning Month of Three Milkings) along with many Celtic traditions.
May Day has been a traditional day of festivities throughout the centuries. May Day is most associated with towns and villages celebrating springtime fertility and revelry with village fetes and community gatherings. Since the reform of the Catholic Calendar, May 1st is the Feast of St Joseph the Worker, the patron saint of workers. Seeding has been completed by this date and it was convenient to give farm labourers a day off. Perhaps the most significant of the traditions is the Maypole, around which traditional dancers circle with ribbons.
United States-May Day was also celebrated by some early European settlers of the American continent. In some parts of the United States, May Baskets are made. These are small baskets usually filled with flowers or treats and left at someone's doorstep. The giver rings the bell and runs away. The person receiving the basket tries to catch the fleeing giver. If they catch the person, a kiss is exchanged.
Ireland-May Day has been celebrated in Ireland since pagan times as the feast of Bealtaine and in latter times as Mary's day. Traditionally, bonfires were lit to mark the coming of summer and to banish the long nights of winter. Officially Irish May Day holiday is the first Monday in May. Old traditions such as bonfires are no longer widely observed, though the practice still persists in some communities.
France-On May 1, 1561, King Charles IX of France received a lily of the valley as a lucky charm. He decided to offer a lily of the valley each year to the ladies of the court. At the beginning of the 20th century, it became custom to give a sprig of lily of the valley, a symbol of springtime, on May 1. Nowadays, people may present loved ones either with bunches of lily of the valley or dog rose flowers.
Germany-In rural regions of Germany, especially the Harz Mountains, Walpurgisnacht celebrations of pagan origin are traditionally held on the night before May Day, including bonfires and the wrapping of a Maibaum (maypole). Young people use this opportunity to party, while the day itself is used by many families to get some fresh air. Motto: "Tanz in den Mai!" ("Dance into May!").
Finland-Celebrations among the younger generations take place on May Day Eve, see Walpurgis Night in Finland, most prominent being the afternoon 'crowning' of statues in towns around the country with a student cap. May Day is known as Vappu, from the Swedish term. This is a public holiday that is the only carnival-style street festivity in the country. People young and old, particularly students, party outside, picnic and wear caps or other decorative clothing. Some Finns make a special lemonade from lemons, brown sugar, and yeast called "sima". It contains very little alcohol, so even children can drink it. You can also buy a similar product in all stores. Some Finns also make doughnuts and a crisp pastry fried in oil made from a similar, more liquid dough.
Excerpts from Wikipedia
Day 6-7 of Knitting Blog Week
Opps! Fell of the wagon there, didn't I?! Sorry, about that. I did have good intentions.......but they all seemed to leave my head by the time I woke up on Saturday morning! So today I will do a little catching up.
Day 6: Improving Your Skillset
How far down the road to learning your craft do you believe yourself to be? Are you comfortable with what you know or are you always striving to learn new skills and add to your knowledge base? If you are feeling brave, make a list of some of the skills which you have not yet tried but would like to have a go at, and perhaps even set yourself a deadline of when you'd like to have tried them by.
 |
| How about these? Fair Isle Socks by Wendy Johnson |
One thing I would really really like to make some day is a Fair Isle sweater. If I had to say one knitting techique that I don't feel confident about, it is color work (the art of knitting with more then one color). I have my eye on this sweater. Color work still scares me a bit. I think I need to slowly ease into this, maybe try a pair of fair isle socks first.
Day 7: Craft Your Perfect Day
Plan your fantasy day with your craft, It might just take up one hour of your day or be the entire focus of the day, but tell your readers where you'd love to craft, whether you'd craft alone or with friends, knitting or crocheting something simple or spending a day learning new skills.
 |
| My current project- The Whisper Cardigan by Hannah Fettig |
So, my Perfect Craft Day? A trip to the yarn shop to choose yarn for a new project. Then rush home to cast on. Since the day is so sunny and nice out (a perfect day, right?) my Mom, sisters and I would sit in the back yard and soak up some sun while knitting. Pull a few weeds if needed. Once we are completly saturated with warmth and brightness, we go inside to sit around and knit some more. Possibly take a small break to look at a few knitting books and discuss future projects. Then once the evening has set in, cozy up with a classic movie musical and knit.
Interval Training for Half Marathon Runners
Interval training is a useful way of helping to gain the maximum amount of benefit from your exercise in the minimum amount of time. But intervals have to be used with a certain amount of caution.
Increasingly interval training, where short bursts of really hard exercise are interspersed with less demanding periods, are seen as a great way of boosting performance without spending hours in the gym. Recent studies have even shown that unfit people can benefit by doing vigorous bursts of activity for a as little as 10 minutes per week, can decrease their likelihood of getting diabetes, and can even increase cardiovascular performance. It is well known that intervals do give more benefit than the total time taken on exercise would allow you to believe.
The downside to this approach was illustrated perfectly on a recent science program on TV. The presenter wanted to test the claim that repeating 30 second sprints, six or eight times in a total of 10 or 15 minutes total exercise per day, three days a week is enough to show significant health benefits. What happened? Within the first 10 seconds of the first sprint he had pulled a muscle in his leg. Trying very high intensity work is great, but only if you are strong enough to take them. And the only way to get strong enough is to build up steadily.
One of the best forms of intervals for runners is the called the 'Fartlek'. It's a rather informal way of adding hard bursts of running into your normal routine. Basically, after you have been running for a while, maybe 10 minutes, you set yourself a target. Maybe 'I'm going to run flat out for the next 30 seconds', or 'I'm going to run as fast as I can to that lamppost'. Then you just go for it. When you reach the target, back off to a slow jog (or even walk) until you've regained you breath, then back up to normal speed. Further on add a second short sprint, then rest, then another. The first time you try this I doubt if you will be able to do a fourth!
The advantages of this kind of interval are that it ensures that you are completely warmed up before you start pushing the boundaries and the fact that you are already in the middle of a 30 minute run suggests that your body has had sufficient training to avoid pulling a muscle in the first 10 seconds. Don't think that it's a breeze though. On paper it may sound easy, but in practice it is really physically demanding. And if something starts to hurt STOP! And at the end, make sure that you jog slowly for the last 10 minutes of your run, to give you a good 'warm down' after your exertions.
One final word of advice - don't try and do intervals every time you go for a run. They are really demanding on the body, which is why you get so much benefit from such a short exertion. But more than once or twice a week will almost certainly lead to injury for even the most enthusiastic runner. And if you are a beginner, don't try them at all, until you can comfortably run for 30 minutes without stopping. Intervals are not for the faint hearted...literally!
Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining
Rob Knowles used to be a sedentary, overweight office dweller. He still wastes his days trying to earn an honest living in an office, but he did take up running, he lost some weight and now he just won't stop going on about it!
© 2012 Rob Knowles
Article Source:http://EzineArticles.com/?expert
Kayıtlar
