Mucize antrenman Burpees !! Full Body Training

Burpees ilk bakışta size çok kolay görünecek ; fakat içine girdiğiniz anda birkaç tekrar ile birlikte size işin ciddiyetini kavratacak olan mucize bir antrenman biçimidir...Yukarıdaki videoda da gördüğünüz gibi Hareket aslında oldukça basit...Harketi kontrollü ve tam olarak yapmak asıl esas önemli noktamız..
Bugün size tavsiye ettiğim antrenman ;

10 rounds for time


100 jump rope
10 Burpees


( 100 ip atlayıp 10 burpees yapıyoruz...Bunu 10 set tekrar ediyoruz )

Burpees ile kısa sürede tüm vücudunuzun şekle girmeye başladığını farkedeceksiniz...Ara sıra araya jump rope pull-ups gibi eklemeler yaparak daha etkili ve hızlı sonuçlar alabiliriz...

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A Weird One

Yesterday was a weird day. First thing in the morning, I got into a stupid argument (when are they not stupid!) with Mr. L. We made up quickly but it's still not the best way to start your morning. After that I was low on patience. I decided to go for a run to shake it off. Instead of it getting better, at first I just got more annoyed. WHY are these families taking up the entire sidewalk with their dogs and their coolers and their pool noodles and their 17 kids? WHY do they have so many kids anyway!? Why can't people have a low number of well behaved kids who stay off the middle of the sidewalk?!

Why is this car parked on the shoulder? Don't they know the shoulder is for bikes and runners, NOT for your convenience so you can be 20 feet closer to the beach so you don't have to walk your dog and your cooler and your 17 kids and your pool noodle that much farther!? Why should I have to suffer because you decided to come to my neighborhood today? You probably need the extra 20 feet of exercise because I bet your cooler is stuffed with hot dogs and Cheetos and sugary sodas anyway!

It was not my day. I was being totally negative. In my head of course.

I am passive aggressive. I would probably never actually say anything to anyone. Actually the other day I really and truly ACCIDENTALLY bumped into one of the bathing suit clad ladies carrying a pool noodle. The reason I bumped into her is because the pool noodle is kind of long and I was trying to devise a strategy for getting around her as I was coming up behind her. I mean, do you go to the right around the shorter end of the noodle, or to the left around the bigger end? I decided to go left, as you normally would when passing a slower moving vehicle. Just as I was about to go around her, she swung herself, and the noodle, around and I kind of rammed into her elbow/the noodle. On accident. Then of course I felt bad, as if she wasn't taking up the entire sidewalk with her noodle AND making moves without giving any warning.

But yesterday was not that day. I swerved around the kids by going into the bushes on the side. I jumped over the dog leashes, did the crip walk (<------ if you don't know what this is, you have to click here and imagine me in my running shorts doing this on the sidewalk) around the coolers and did the limbo under the pool noodles.

I got halfway through my run and my calf was hurting. It had been hurting for several days. In fact, I cut my run short on Sunday and skipped my run on Monday and Tuesday because of it. It was probably karma. When  I reached the turn around point, I was in Capitola, which is a little beach town near Santa Cruz. I decided to take a break and "ice" my calf...in the ocean. So I did. I took off my shoes and waded in. I stood there for about 15 minutes, just enjoying the COLD water, the sun, the waves, and yes, even the families and their pool noodles. Afterward, I sat in the sun and dried off a bit. And saw this.

Just so you know, there were tons of people in the water -- "swimming, surfing and doing other water sports". Tons of kids actually. Not so many parents. Maybe the parents are as sick of their kids this summer as I am. Oh my gosh, I am just kidding! Wow. Don't get all riled up.

How embarrassing; you can see my sock tan line.

Anyway...sitting there, watching the waves, listening to the sound of people enjoying themselves and thinking about things restored my inner peace. I know it sounds kind of hippie-dippy, but really, after a bit of a run and some sun and sand and water (and thinking about all the pool noodles getting eaten by sharks), I was in a much better mood. The second half of my run was much better. EVEN THOUGH I still had to do the crip walk from time to time!

Who needs mood altering drugs? I have exercise and fresh air. Sometimes they just takes a little longer to take effect. 

What do you do when you are in a funk? Why do you think we let certain things get to us? If you don't let things get to you, what's your secret?

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Kolpaçino - Tek Parça izle

Kolpaçino, hikayesini ünlü komedyen Şafak Sezer’in yazdığı tam anlamıyla “kolpa” bir komedi filmi. Her şey, Tayfun’un mafyadan para çalmaya kalkışmasıyla başlar. Yakayı ele veren Tayfun, 7 gün içerisinde 50.000$ para ödemek zorundadır. Aklına mahalleden tanıdığı abisi Sabri gelir. Sabri hemen bir plan yapar. Sabri ve Tayfun artık planlarını gerçekleştirmek için sadece güzel bir eve ihtiyaç duymaktadır. Zira süper bir kumarhane açacaklardır.



Özgür, Tayfun’un arkadaşı olmasının yanı sıra sonradan görme, sorumsuz bir gençtir. Babasıyla arasının açık olması Tayfun’un işine gelir. Çünkü aradıkları evin tam aynısı Özgür’ün ailesine aittir. Kısa sürede kumarhane açılır, daha ilk geceden her üçü de güzel para kazanırlar. Fakat ikinci gece işler tamamen değişecek, evde yaşanan çatışma her şeyi değiştirecektir.



Ocabbaroglu Puanı: 8.7/10

Yapım Yılı: 2009

Kategoriler: Aksiyon, Komedi ,Macera, Türk







İlgili Aramalar: Kolpaçino filmi izle, Ocabbaroglu Film, Kolpaçino filmi full izle, Kolpaçino online HD izle, Kolpaçino indirmeden izle, Tek part izle

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Washington, D.C. Japanese Street Festival

The 52nd annual Sakura Matsuri Japanese Street Festival took place on April 14th along Pennsylvania Avenue in Washington, D.C. The nation's largest Japanese Street Festival also celebrated the 100th anniversary of the gift of the cherry trees and the climax of the National Cherry Blossom Festival. In 1912, a gift of 3,000 cherry blossom trees was bestowed upon the American capital from Tokyo, Japan.

The street fest was presented by The Japan-America Society of Washington, D.C. and featured Japanese food, musical entertainment and booths showcasing Japanese culture. There were organizations promoting tourism and high-speed train travel among others.

The East Japan Railway Company -- the largest passenger railway company in the world -- wowed festgoers with a 3D animated video showcasing their bullet trains. And a group called The Northeast Maglev was there promoting Japanese-style superconducting maglev trains here in the United States. Their brochure stated that a high-speed maglev train ride would whisk passengers from Washington, D.C. to New York City in less than one hour.

Here are more photos from the event followed by video of drummers on the main stage giving a powerful performance.

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LMFAO - Champagne Showers ft. Natalia Kills

Şarkı Sözleri

We’re gonna get you wet

We’re gonna make you sweat

A night you won’t forget

Are you ready for…



Champagne showers

Champagne showers

Pop it in the club

We light it up 80 hour

I said

Champagne showers

Champagne showers

We pop pop pop it in the club

We light it up 80 hour, 80 hour



Let the party rock!



Put your hands up

Everybody just dance up

We came to party rock

Smash your titties like Molly Graw



They call me red flu

I walk in the club with a bottle or two

Shake it, spray it on a body or two

And walk out the party with a hottie or two



http://www.hotnewsonglyrics.com/lmfao-ft-natalia-kills-champagne-showers-lyrics.html



I’m gonna get you wet

I’m gonna make you sweat

A night you won’t forget (won’t forget)



We’re gonna get you wet

We’re gonna make you sweat

A night you won’t forget

Are you ready for…



Champagne showers

Champagne showers

Pop it in the club

We light it up 80 hour

I said

Champagne showers

Champagne showers



We pop pop pop it in the club

We light it up 80 hour, 80 hour



Let the party rock!



Boom!

Guess who stepped in the room

Sky blue, Redfoo and Q

She’s a party rocker from night ’til noon

And it’s about to be a champagne monsoon

Baby girl, you look legit

Come to my table and take a seat

Open wide ’cause we’re spraying it

Fifty six bottles ain’t payed for shit



I’m gonna get you wet

I’m gonna make you sweat

A night you won’t forget (won’t forget)



We’re gonna get you wet

We’re gonna make you sweat

A night you won’t forget

Are you ready for…



Champagne showers

Champagne showers

Pop it in the club

We light it up 80 hour

I said

Champagne showers

Champagne showers

We pop pop pop it in the club

We light it up 80 hour, 80 hour



Party people

Now I want you to grab your bottles

Put them up in the air

Now shake, shake, shake that bottle then make it



We’re gonna get you wet

We’re gonna make you sweat

A night you won’t forget

Are you ready for…



LMFAO Ft. Natalia Kills – Champagne Showers Lyrics

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Cabbage

I am on a cabbage kick lately. I used to only think of it as:

(a) something very soft and mushy that comes with corned beef (ps I actually like it this way too!)
(b) something that gets thrown at you at the St. Patty's Day parade in New Orleans (yes, you pick it up off the ground and then cook it according to situation a)
(c) something that was in nasty, mayonnaise filled, sweet, gross coleslaw. I always hated coleslaw.

BUT.

During my travels I have seen it in many a dish, so I thought I would try to experiment a bit. I have to admit, Mr. Lovely also spurned this, as we went to a Vietnamese place and got their cabbage salad and he asked me if I could make it for him. So I did.

Mr. Lovely's Vietnamese Salad

1/2 head of cabbage, shredded
2 medium carrots, grated
Several Basil Leaves, chopped
Peanuts, ground

Sauce:
1/4 cup rice vinegar
Squirt of Sriracha (hot!) 
1 heaping tsp minced ginger (I'm lazy. I use this)
salt to taste
1 tsp sugar/honey (or more to taste)

Optional: 1 tbsp peanut butter / 1 tsp finely minced garlic / chopped broccoli

Mix everything together. Eat. Enjoy. Simple and tangy and crunchy! This will even last for a few days in the fridge without losing it's crunch. This is also really good on a fish taco instead of lettuce!

Trying to Make Teriyaki Stir Fry

Sometimes I try things and I don't have all the ingredients but it comes out just fine! This was my attempt to do teriyaki chicken, but I didn't have soy sauce, which you may know is the main ingredient in teriyaki sauce, but it ended up turning out pretty good actually.

3 - 5 baby bok choy, quartered
1/4 cabbage head, shredded
1/2 yellow onion, diced
1 carrot, diced
1 celery stalk, diced
4 mushrooms
2 chicken breasts, diced

For not really teriyaki sauce (here is the real recipe in case you would rather make that):
1/4 cup water
2 tbsp flour (recipe calls for cornstarch)
3 tbsp brown sugar
1 minced garlic clove
1 tsp ginger

In small saucepan, put all sauce elements. Heat slowly, stirring frequently. Once sauce reaches desired thickness, take off heat (about 10 minutes). Heat large pan. Once hot, add oil of choice. Add chicken. Once chicken is browned, add veggies. Let cook for about 5 minutes, until veggies are cooked but still crisp. Add "teriyaki" sauce. Eat. Enjoy.

I admit, it may have been better with soy sauce, but it was still really good without it! It just wasn't teriyaki!

So, cabbage is not just for gross coleslaw! In fact, I even have discovered that all coleslaw is not gross! I think my next cabbage attempt will be sauerkraut! I love sauerkraut!

Do you have a favorite cabbage recipe? Do you like coleslaw? Have you ever thrown a cabbage or had one thrown at you?

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Prap Paramapooti

Prap Paramapooti

Posing

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Great Great Grand Aunt Elsa

 This is my Grandmother's Great Aunt Elsa (right). That makes her my Great-great-grand Aunt!! Say that seven times fast! Born in Finland, she followed her sister to America in 1913 when she was 19 and became a successful seamstress. I bet she made her lovely outfit in the picture above!

  In 1923 she married Nilo and they settled on a small farm to raise sheep. Even though she wasn't a seamstress then, my grandmother remembers the lovely things she made and the sheep she raised. Aren't they a dapper couple?

This is one of her sewing books. Years and years ago poking around in Grandma's wonderful closets I came across it.

Published it 1930 by the Women's Institute of Domestic Art and Sciences. The set consists of eight booklets covering just about every subject on sewing. From how to choose the right fabric to basic sewing stitches to making collars and cuffs to fitting and alterations.

One of my favorite sections, how to make a Jabot!!

Another picture of Elsa and Nilo later in life. Love her hat!

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Tuesday Training (3)

I know some of you get bored with training posts, so, if that is the case, instead of reading the below post, read THIS, about the time I missed the bus in Argentina due to an unknown time change and met a local in the process.  Week 1 - 4 and Week 5 - 8 can be found by clicking the links <----.
 
Santa Rosa Marathon Training -- Week 9 to Week 11

Week 9: Luckily this was a step-back week, because I was really not feeling it. I had to go to the city on Thursday and it threw off my run for that day. Saturday was a stress ball day of broken cars and Sunday was the drive to Oregon, which meant 8 hours in the car. This week was a lot of trail running, which some may consider "junk" miles, but I call them hill workouts!

Monday: 1 hour of P90x Core
Tuesday: 13.1 mile trail run @ 10:20 pace
Wednesday: 8.5 mile trail run @ 10:13 pace
Thursday: Rest
Friday: 8.2 mile trail run @ 10:09 pace
Saturday: 6 miles @ 8:20 pace
Sunday: Rest

Total Miles: Goal 35.6 / Actual 35.5 / Long Run 13.1

Week 10: This week I was in Oregon until Friday, which I thought would cause me to have LESS miles, but in fact, with three ladies trying to get ready plus a baby to get ready, feed and give naps to, there ended up being extra free time, which I used to run. Also, my friend is trying to get back into running, so I also did run/walk intervals with her. I put them in parenthesis.

Monday: 7 miles @ 7:40 pace (+ 3 miles @ 12:53)
Tuesday: 2 miles @ 7:15 pace (+ 3.5 miles @ 13:36)
Wednesday: 9 miles @ 8:03 pace
Thursday: 9.5 miles @ 8:43 pace (on Peterson Ridge Trail -- mostly flat)
Friday: (3.75 miles @ 14:14 pace) Flight home
Saturday: 19 miles @ 8:40 pace (8:20 - 9:20 is the pace suggested by McMillan for my long runs)
Sunday: Rest

Total Miles: Goal 47 / Actual 56 (*my highest ever!) / Long Run 19

Week 11:  This week was a difficult one, physically and mentally. First of all, I went out and had a few drinks on Sunday, so I took Monday off. Then there was 4th of July and more drinks, so I took Thursday off. My schedule calls for 6 days of running, but I often combine the two shorter ones (this week it was 4 and 5) so I can have two rest days. This week I needed them! Wine + little sleep Does Not = happy runner.

Monday: Rest
Tuesday: 10 miles @ 9:05 pace
Wednesday: 9 miles @ 8:22 pace
Thursday: Rest
Friday: 6 miles @ 8:26 pace
Saturday: 20 miles @ 8:58 pace
Sunday: 8 miles @ 9:54 pace (my legs were SO tired from the long run. Remind me to keep Sunday as my rest day if my long run is going to be on Saturday. This was NOT a fun run. McMillan suggests a recovery pace of 9:20 - 9:50, so I missed my mark on this one).

Total Miles: Goal 54.5 / Actual 53 / Long Run 20

Luckily this means next week is another step back week because I will be traveling again and who knows what the conditions will be. I have to admit, I know that I am SUPER lucky to be training in a place where the high usually doesn't reach the 70s. I am a bit worried that the marathon is going to be HOT and I am going to keel over because I am not accustomed to it. So this weekend there may be a few hot training runs just as a test to see how I will do. Wish me luck!

Taken from Running Ahead

Verdict? 20 miles is not that bad anymore. What IS bad is the run the day after. I think I need to have a short run on Friday (or a rest day) and a rest day on Sunday (or a shorter run). I also don't know how some people can run 100 miles a week when training. I am pretty tired. My feet are tender. I have listened to all the This American Life episodes and 3 audio books. What keeps me going? Views like the one in the photo above. If I was running 20 miles on the street or a bike path or in the heat, I would be an emotional wreck.

A quick note on fueling. Jelly beans? Too sweet, but good because I can take one by one when I want them. Gu? Sticks in my belly UNLESS I eat it over the course of several miles which is okay but can get messy (I fold it and tuck it into my wrist band).  Nuun? So far, so good, but I think better to take before or after rather than during, since I just don't like sweet stuff while I am running. I also found that watering it down a bit helps. I have a new favorite fuel, but I think it deserves it's own post, so stay tuned!

Also, congratulations to Amber, a fellow marathoner and blogger who just got married yesterday!

Are you training for anything? When you travel, do you exercise less or more? What is your favorite distance to run?

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Unite Blogger Template

DemoDownload

Template name : Unite

Template features : Wordpress Look, 2 Columns, Right Sidebar, 3 Columns Footer, Business, Elegant, Featured Content Slider, Fixed Width, Light Background, Top Navigation Menu, Email Subscription Form.

Release date : July 2012

Author :  www.soratemplates.com

Designer: Parallelus

Basic Instructions : How to install a Blogger Template

Configure Post Date:

Log in to Blogger Dashboard --> Settings --> Format and change this:

If you don't do this, it will display "UNDEFINED".

Configure Featured Content Slider:

Login to blogger dashboard --> layout --> Edit HTML. Now scroll down to where you see the codes below:

• <div id='Slide'>
   <img alt='Slide 1' height='341' src='/image.jpg' width='948'/>
   ..........

Now replace "image.jpg" with your slider image.

Configure Dropdown Menu:

Login to blogger dashboard --> layout --> Edit HTML. Now scroll down to where you see the codes below:

• <ul class='sfmenu'>
   <li class='current'><a expr:href='data:blog.homepageUrl'>Home</a></li>
   <li><a href='#'>Features</a>
    <ul>
     <li><a href='#'>Home page</a>
   ..........

Just replace "#" with your menu item URL.

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