Kim Chang Geun (CK Kim)

Kim Chang Geun

Selfies 2014-15

Read More

GAZİLİK Nesiller boyu taşınacak olan büyük bir onurdur...

Gazilerimiz, bağımsızlığımızın, egemenliğimizin, ulusal birliğimizin ve Cumhuriyetimizin onurlu sembolleridir! Onların gösterdikleri üstün fedakârlık ve kahramanlıklar hiçbir zaman hafızalarımızdan silinmeyecektir. 

Bu anlamlı günde! Atatürk’e 'Gazi' ünvanının verilişinin yıldönümünde, başta Gazi Mustafa Kemal Atatürk ve O'nun silah arkadaşlarını, aramızdan ayrılmış olan gazilerimizi ve

Read More

The Life of an Apple

September is apple picking season here in Wisconsin and we are hoping to include it on this weekend's itinerary. Including the picking of my backyard apples! I have two to be exact. I have loved every minute of watching them grow and I have taken way too many pictures! 

Here is a little photo journal of the Life of an Apple.

 Mid May

 Beginning of June

 Mid July

 Mid August

 Mid September

Read More

TAICHI SHIMIZU 01

Read More

Sturdy Shoulders (How to Spare Your Shoulders from Injury)

I'd say nearly every person I've trained has, during an assessment, mentioned a previous shoulder injury. Even I have suffered from the plague that is shoulder pain in the past.

The shoulder (glenohumeral) joint is the most mobile joint in the body. The ball and socket architecture allows it to move through all different planes. The downside to this excessive range of motion, however, is that, if the musculature surrounding the joint is not strong enough, injury is surely impending.

As a coach, I see two ends of the spectrum: the hypermobile (like myself), who have an abundant range of motion but lack the appropriate control overhead, and the stiff, tin men who can barely extend their elbows all of the way. Generally, men tend to fall on the latter end, while women are usually guilty of the former. Of course, there are plenty of ladies with tight shoulders, and mobile men, but this is the typical trend that I have noticed.

The ideal situation would be the middle (wo)man: someone who can achieve the positions necessary for his or her sport, but has sufficient strength as well.

Keep in mind that not all shoulder injuries are created equal. Depending where on the list of mobility you fall, your exercise prescription may need to change to cater towards your individual weaknesses. Someone who has really tight lats is not definitely going to be doing the same "prehab" as someone with weak lats.

Below, I will explain each scenario a bit more in depth, and give you some corresponding exercises to remedy those imbalances. Beware, as there are 7,000,000 clickable links coming your way for the exercise demonstrations.

Case 1: Hypermobility

The hypermobile individuals need more stability. I often find that these people  These people need to strengthen the shoulder girdle and the back (latissimus dorsi, serratus anterior, etc.)

Although these guys can seamlessly execute an overhead squat, core strength tends to be minimal in this group. Usually, this will go hand-in-hand with poor rib position during overhead movements. Therefore, we need to address the lack of midline stability first, and strengthen the rotator cuff second.

Here are some exercises that will go a long way for this population:

1. Arm bars (progress into the Turkish Get-up)
2. Barbell overhead carries (or single arm with a dumbbell)
3. Barbell roll-outs
4. Supine barbell rows
5. Scap push-ups (or banded protraction)
6. Deadbugs
7. Face pulls
8. Dumbbell serratus pull-overs (or with a barbell)
9. Upside-down kettlebell press (or use a PVC)

Case 2: Poor Mobility

If you fit into the "incredibly tight shoulders" group, then movements like an overhead squat are completely out of the question; the rack position on a clean or a front squat is nonexistent. Most likely, these people will have limited mobility in the thoracic spine (rib cage area). The pectoralis muscles and the latissimus dorsi are excessively tight, and then the lower/middle trapezius, rhomboids, infraspinatus, teres minor will be weak.

Click to enlarge.

First, you'll want to release tight muscles like the pecs and the lats. You can also try this stretch on the foam roller or this stretch on a bench to open up those overused muscles. The next step is going to be to strengthen those weak areas I listed previously. Some of the best ways to reach achieve that are the following exercises:

1. Y's, T's, and W's (or fall-outs on the rings)
2. Farmer carries
3. Cable external rotation (or with a band)
4. Kettlebell overhead press
5. Band tears
6. Cable reverse flys
7. Wall slides
8. Forearm wall-slides
9. Hangs from the bar (or single arm)

As you can see, the type of corrective exercises I would issue for each group is pretty drastically different from one another. Case 1 is working to stabilize the shoulder joint, whereas case 2 has a bit too much stability and needs to improve flexibility. While each exercise may add value to any workout routine, it's important to prioritize the most valuable movements, rather than trying to add 75 different correctives. Honestly, I could've added a gazillion more exercise ideas in here, but I figured it was best not to overwhelm you with even more links than I've already included!

As always, breathing will also influence the strength and stability of the shoulders, so make sure to reinforce proper breathing when you're doing these exercises, and even when you're just going about your day-to-day activities. Make some of these exercises a part of your regular routine, and you'll be well on your way to having solid shoulders resilient for any sport.

Works Cited:

1. Beasley, Lauren. "Getting Control of Overhead Movement: 5 Basic Drills to Prepare the Body." Breaking Muscle. N.p., n.d. Web. 18 Sept. 2015.
2. Beasley, Lauren. "The Scapula: How It Can Make or Break You." Breaking Muscle. N.p., n.d. Web. 18 Sept. 2015.
3. Cressey, Eric. "Shoulder Hurts? Start Here." Eric Cressey. N.p., 16 May 2011. Web. 18 Sept. 2015.
4. Cressey, Eric. "Shoulder Impingement." Eric Cressey | High Performance Training, Personal Training. N.p., 18 Jan. 2014. Web. 18 Sept. 2015.

Read More

Lady Gaga - Til It Happens To You Şarkı Sözleri Çeviri

Lady Gaga'nın slow şarkılarından biri olan "Till It Happens To You" adlı şarkının İngilizce şarkı sözleri ve Türkçe çevirisi
Till It Happens To You
Başına gelene dek


You tell me, it gets better
Bana diyorsun ki, daha iyi olacak
It gets better in time
Zamanla daha iyi olacak
You say to pull myself together
Kendime çekidüzen vermemi söylüyorsun
Pull it together, you'll be fine
Kendine çekidüzen ver, iyi olacaksın

Tell me, what the hell do you know?
Söyle bana, nesini biliyorsun?
What do you know?
Ne biliyorsun?
Tell me, how could you know?
Söyle bana, neyi bilebilirdin?
How could you know?
Ne bilebilirdin?

Till it happens to you
Başına gelene dek
You don't know how it feels, how it feels
Nasıl hissettirdiğini bilemezsin
Till it happens to you
Başına gelene dek
You won't know, it won't be real
Anlayamayacaksın, gerçekçi olmayacak
No, it won't be real
Hayır, gerçekçi olmayacak
Won't know how it feels
Nasıl hissettirdiğini bilemeyeceksin

You tell me, hold your head up
Bana diyorsun ki, başını dik tut
Hold your head up and be strong
Başını dik tut ve güçlü ol
'Cause when you fall, you gotta get up
Çünkü düşersen, ayağa kalkman gerek
You gotta get up and move on
Kalkman ve ilerlemen gerek

Tell me, how the hell could you talk?
Söyle bana, nasıl konuşabilirdin?
How could you talk?
Nasıl konuşabilirdin?
'Cause until you walk where I've walked
Çünkü sen benim geçtiğim yerden yürüyene dek..
It's just no joke
Bu şaka yapılacak bir şey değil

Till it happens to you
Başına gelene dek
You don't know how it feels, how it feels
Nasıl hissettirdiğini bilemezsin
Till it happens to you
Başına gelene dek
You won't know, it won't be real
Anlayamayacaksın, gerçekçi olmayacak
(How could you know?)
(Nasıl bilebilirdin?)
No, it won't be real
Hayır, gerçekçi olmayacak
(How could you know?)
(Nasıl bilebilirdin?)
Won't know how I feel
Nasıl hissettiğimi bilemeyeceksin

Till your world burns and crashes
Dünyan yanana ve parçalanana dek
Till you're at the end, the end of your rope
İdam halatının sonuna gelene dek
Till you're standing in my shoes
(Sen) nasıl hissettiğimi anlayana dek
I don't wanna hear anything from you,
Senden bir kelime bile duymak istemiyorum
From you, from you
Senden, senden
'Cause you don't know
Çünkü (nasıl hissettiğimi) bilmiyorsun

Till it happens to you
Başına gelene dek
You don't know how I feel, how I feel, how I feel
Nasıl hissediyorum, anlayamazsın
Till it happens to you
Başına gelene dek
You won't know, it won't be real
Anlayamayacaksın, gerçekçi olmayacak
(How could you know?)
(Nasıl bilebilirdin?)
No, it won't be real
Hayır, gerçekçi olmayacak
(How could you know?)
(Nasıl bilebilirdin?)
Won't know how it feels
Nasıl hissettirdiğini bilemeyeceksin

Till it happens to you
Başına gelene dek
Happens to you
Başına gelene dek
Happens to you
Başına gelene dek
Happens to you
Başına gelene dek
Happens to you
Başına gelene dek
Happens to you
Başına gelene dek

Till it happens to you
Başına gelene dek
You won't know how I feel
Nasıl hissettiğimi bilemezsin

Read More

Eğitim, artık sadece okulda değil !

“Cahil bir
toplum, özgür bırakılıp kendine seçim hakkı verilse dahi, hiçbir zaman özgür
bir seçim yapamaz. Sadece seçim yaptığını zanneder. Cahil toplumla seçim
yapmak, okuma yazma bilmeyen adama hangi kitabı okuyacağını sormak kadar
ahmaklıktır! (…) “Nietzsche



Nietzsche, bugün içine düştüğümüz ve her birimizi yakından ilgilendiren
ülkemizin sorunlar yumağının asıl gerekçesinin ne

Read More