Meyva yoktur, ama meyve vardır vitaminlerle de doludur.
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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.
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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.
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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
Efsane Aşk Ferhat ile Şirin
Ferhat, nakkaşlık yapan, bir yiğit delikanlıdır. Süslediği
köşkler, saraylar görenleri hayrete düşürmektedir. Aşıktır Ferhat. Fırçasından
dökülen zarafetin Şirin’e olan duygularının ifadesi olduğu söylenir.
Şirin Amasya Sultanı Mehmene Banu’nun kız kardeşidir. Her iki genç birbirlerine
sevdalanırlar. Gizliden gizliye buluşurlar. Zamanı gelince de Ferhat Şirin’i
istetmek için dünürcü
New Review: "Wit, stle, and humor"
"Wit, style, and humor are hallmarks of author Dan Andriacco, whose McCabe/Cody series now spans five volumes, of which this is the fourth. Lest that be a deterrent, don’t be alarmed. Any installment is a great time to jump into the series, though I recommend starting from the beginning and reading straight through, because they’re all entertaining and well-crafted."
So says Baker Street Babe and fellow author Amy Thomas in her new review of The Disappearance of Mr. James Phillimore, which is one of my own favorites. Read it all on the website of the Baker Street Babes, those irrepressible young Sherlockians from around the globe.
Testosteron Seviyesi Nasıl Arttırılır?
Büyük kas kütleleri oluşturabilmek için gerekli olan en önemli hormon testosterondur. Erkeklerde bolca bulunan bu hormonun seviyesi ne kadar yüksek olursa, kas gelişimide ona paralel olarak daha hızlı olacaktır.
Testosteronu vücudumuzun nitrosu olarak da tanımlayabiliriz.
Bu bilgilerden yola çıkarak testosteron seviyesini doğal yollardan arttırmanın 4 yolunu siz değerli okuyucularım için paylaşacağım.
1. Bileşik Egzersizler Yapın
Testosteron seviyesini arttırmak dendiğinde birden çok kas grubunu tek bir harekette çalıştırmanın önemini eminim defalarca duymuşsunuzdur. Aşağıda önereceğim egzersizler sizi bu kas gruplarını çalıştırmada nihai sonuca götürecek olan bench press, squat, deadlift gibi temel hareketleri kapsıyor.Özellikle bacak çalıştığınız günler testosteron seviyeniz tavan yapar.Çünkü bacak kasları vücudunuzdaki en büyük kastır.
2. Çalışma Sıklığını ve Şiddetini Arttırın
Çoklu kas gruplarını çalıştırmayı egzersiz rutininize ekleyerek zaten doğru yoldasınız. Şimdi bunu bir adım ileriye götürüp, çalışma sıklığınızı ve şiddetini artırarak testosteron seviyenizi iyice yükselteceksiniz. İsviçreli bilim adamlarının yaptığı araştırmaya göre, egzersiz yaparken eskiden 4 - 6 arası tekrar yaparken sonra bu sayıyı 8 - 10 tekrar yapan katılımcılar, 4 - 6 tekrar yapmaya devam eden katılımcılara göre daha fazla testosteron seviyesine sahipti.
Bununla birlikte, güç antrenmanı tarzı az tekrarlı egzersizler sizi sadece güçlendirir. Fakat yüksek tekrar sayısıyla, yüksek ağırlıkla yaptığınız sert antrenmanlar size daha sert kaslar ve daha fazla doğal testosteron salgılaması olarak geri döner.
3. Dinlenme ve İyileşme
Testosteron seviyesini arttırmanın bir diğer yolu da dinlenmedir.Antrenman programınıza mutlaka dinlenme günleri ekleyin.Bu vücudunuzdaki testosteron seviyesinin artmasını sağlar ve kaslarınız daha sağlıklı ve hızlı bir şekilde gelişir
4. Beslenme ve Ek Besinler
Yağlar vücudun testosteron üretmesi sırasında yağların önemi çok büyüktür. Aldığınız yağ oranını çok düşük seviyelere indirmek testosteron seviyenizi de azaltacaktır, ki bu da kas gelişiminizi ve iyileşmenizi engelleyecektir. Göz önünde bulundurmanız gereken birkaç sağlıklı yağ kaynağı:
* Fıstık ezmesi
* Somon
* Avocado
* Zeytin yağı
* Badem ve diğer kabuklu yemişler
* (Zinde Türkiye eklemesi: Doğal tereyağı)
Not : Dışarıdan, başka yollarla vücuda alınan testosteronun yan etkileri olabileceğini unutmayınız.
Channeling the Mindset of a Champion
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| You can tell he's a beast, because his shirt says so. |
Mentality is everything in fitness. Your attitude towards whatever you are doing will bleed through into the result.
A saying I hear often is that the hardest thing to do when trying to achieve a goal is to start, but I disagree. I believe the hardest thing to do when trying to get from A to B is to keep fighting towards where you want to be when you wind up at C, or D, or Q. No fitness journey will be without its hiccups, and how you respond to those moments is what will define your results.
Road bumps on your path can come in many shapes or sizes: anywhere from a slip up on your diet to an injury that sidelines you for an extended period of time. A lot of people have this idea that the most successful athletes or fitness professionals don’t ever hit hard times. I have worked people who range from elite athletes, to everyday people stepping into the gym for the first day and I can tell you with 100% certainty that they hit about the same amount of low points as anyone else does. The difference between those who are successful and those who aren’t is how they handle those low points.
“Concentration and mental toughness are the margins of victory.” -Bill Russell
Just like with anything else, being mentally tough takes practice. Not everyone can start with the discipline and the mentality of an elite athlete. Here are some of the tips I’ve picked up along my journey that have helped me keep my head right:
- Prepare. Before you go to the gym, or even start your day, take a few minutes to get your head space right. Why are you doing what you’re doing? What goal are you trying to reach? Make sure you’re completely focused on your task or tasks.
- Push. Push yourself and test your limits. Getting out of your comfort zone can be a challenging thing to do, but once you’re there you’ll see how amazing it feels to break down your own mental barriers.
- Get comfortable with being uncomfortable. Nothing worth having comes easily in fitness. That is why it’s such a great thing–because for everything you achieve, you that know you had to work to actualize it. Get comfortable with the idea that you’re going to hurt, you’re going to be tired, and you’re going to want to quit. As long as you can get past those feelings, you will succeed.
- You can always do something. This is probably the biggest one for me personally. Too tired to get to the gym? Stretch. Injured your leg and can’t do your leg workout? An extra upper body day never hurt anyone. Super hungry and out of calories for the day? Make an enormous salad and take those calories out of tomorrow, chances are you won't even notice. No matter how dim it seems, there is always something you can do to get your closer to your goal, even if it is only by an inch. Don't make excuses.
Your mentality defines who you are, and a strong mind is the catalyst of a strong body. Practice these four skills to break plateaus and demolish your goals.
Jed Smith 50k
In 2014, I ran my first Jed Smith. This is what I had to say about it: I don't know that I would do this race again. I am not a huge fan of the multi loop course. However, I never say never, because you can get into trouble that way! Maybe next time I will just sit at the finish line and watch everyone else run by 6 times while I drink beer in the sun.
In 2015, I ran it again. Here is what I said afterwards: So, another Jed Smith in the books. Will I run it again? I want to say no, but the answer is probably yes.
This year, as I sat on my couch in my PJs in the cold of winter and clicked the "register" button once again, I knew that I was going to regret it, but I didn't care, because I was warm and cozy and February seemed like so far away, and I had already forgotten how much I disliked running this race.
It's hard NOT to do this race. It's the first race of the year; I know practically everyone running it; it's usually sunny and on the drive back we always stop at Pedricks for apples and wasabi peas. Who doesn't love all of that? However, every year, somewhere on the 3rd of 4th loop, I ask myself why the heck I signed up for this race yet again.
The course is a small out and back to make up the miles and then six 4.9 mile identical loops, on the hard pavement of the American River bike path. My goal was to attempt an 8 minute mile for as long as possible, with the final goal to be under 9 minutes per mile. I also wanted my "marathon time" (through lap 5) to be under 3:45.
Out and Back / Loop 1: 55:28 (8:07/mi) I felt pretty good on this lap. It was sunny; the wind was in my face and I ran with a new friend and it was fun getting to know each other through the miles. She stopped at the aid station at the start/finish and I pressed on.
Loop 2: 39:06 (8:03/mi) I was still feeling good, although my feet were beginning to hurt a bit. I had worn new shoes, but had an extra pair at the start just in case. Otherwise, things were going well. I put my tunes on and kept on trucking. I was having a bit of breathing trouble, but I attributed it to the fact that I was testing out a new hydration pack.
Loop 3: 40:24 (8:19/mi) At the beginning of the loop, I realized that I should have changed my shoes the last time I passed the start. However, I had already gotten far enough that I decided to press on instead. I lapped my first friend and got lapped by the leaders of the pack. For some reason I could NOT get a deep breath. I had to stop and walk and loosen up my pack, but it was still not really working.
Loop 4: 44:33 (9:10/mi) I stopped to change my shoes and grab a bite to eat, as I was starting to feel a bit nauseous. I was also fiercely thirsty. I kept having to stop to drink because I couldn't breath and run and drink at the same time. I also lapped another friend and used the excuse to walk with her for a few minutes.
Loop 5: 45:36 (9:23/mi) This lap was a lot of walking. I was really feeling crummy and I tried to eat but it was not helping. My strategy was to walk and eat and then run once I was done. I was really, really wishing that this was the last lap. About halfway through this lap, two of my friends (who are in my age group!) passed me, one of them saying that she had been trying to catch me forever. I just waved at her and tried not to vomit. I passed the "marathon mark" at 3:45:05.
Loop 6: 45:20 (9:20/mi) Ah....the feeling that comes when you pass the start line the last time and know that this is your final loop. As I always do, I tried to calculate how long it would take me if I just walked the rest of this lap. And, as always, I decided that to get this thing over with as fast as possible, I better run. However, my legs were getting a bit tired and I was still SO THIRSTY, but I told myself I could walk through the aid stations. I did a bit of walk/run and finally was on my last two miles. By my math, I had 16 minutes to get to the finish line before the 4:30 mark. I really wanted to break 4:30, so I pushed it as hard as I could but it wasn't hard enough, because my finish time was....
TOTAL: 4:30:30 (8:41/mi)
Overall: 24/83
GP: 8
AP: 4/12
Overall, although I would have liked to (a) get under that 4:30 mark and (b) place higher in my age group, I am pretty happy about this time. It is a one minute PR from my fastest Jed Smith, as well as a 50k PR, which is a win in my book. In addition, I beat this girl who was my "nemesis" in my age group last year, although I think I may have three new nemesis this year!
I guess I have some work to do before next year's race, huh?
Are you a glutton for punishment? Do you do some things over and over even though you don't really like them that much? If so, WHY?
In 2015, I ran it again. Here is what I said afterwards: So, another Jed Smith in the books. Will I run it again? I want to say no, but the answer is probably yes.
This year, as I sat on my couch in my PJs in the cold of winter and clicked the "register" button once again, I knew that I was going to regret it, but I didn't care, because I was warm and cozy and February seemed like so far away, and I had already forgotten how much I disliked running this race.
It's hard NOT to do this race. It's the first race of the year; I know practically everyone running it; it's usually sunny and on the drive back we always stop at Pedricks for apples and wasabi peas. Who doesn't love all of that? However, every year, somewhere on the 3rd of 4th loop, I ask myself why the heck I signed up for this race yet again.
The course is a small out and back to make up the miles and then six 4.9 mile identical loops, on the hard pavement of the American River bike path. My goal was to attempt an 8 minute mile for as long as possible, with the final goal to be under 9 minutes per mile. I also wanted my "marathon time" (through lap 5) to be under 3:45.
Out and Back / Loop 1: 55:28 (8:07/mi) I felt pretty good on this lap. It was sunny; the wind was in my face and I ran with a new friend and it was fun getting to know each other through the miles. She stopped at the aid station at the start/finish and I pressed on.
Loop 2: 39:06 (8:03/mi) I was still feeling good, although my feet were beginning to hurt a bit. I had worn new shoes, but had an extra pair at the start just in case. Otherwise, things were going well. I put my tunes on and kept on trucking. I was having a bit of breathing trouble, but I attributed it to the fact that I was testing out a new hydration pack.
Loop 3: 40:24 (8:19/mi) At the beginning of the loop, I realized that I should have changed my shoes the last time I passed the start. However, I had already gotten far enough that I decided to press on instead. I lapped my first friend and got lapped by the leaders of the pack. For some reason I could NOT get a deep breath. I had to stop and walk and loosen up my pack, but it was still not really working.
Loop 4: 44:33 (9:10/mi) I stopped to change my shoes and grab a bite to eat, as I was starting to feel a bit nauseous. I was also fiercely thirsty. I kept having to stop to drink because I couldn't breath and run and drink at the same time. I also lapped another friend and used the excuse to walk with her for a few minutes.
Loop 5: 45:36 (9:23/mi) This lap was a lot of walking. I was really feeling crummy and I tried to eat but it was not helping. My strategy was to walk and eat and then run once I was done. I was really, really wishing that this was the last lap. About halfway through this lap, two of my friends (who are in my age group!) passed me, one of them saying that she had been trying to catch me forever. I just waved at her and tried not to vomit. I passed the "marathon mark" at 3:45:05.
Loop 6: 45:20 (9:20/mi) Ah....the feeling that comes when you pass the start line the last time and know that this is your final loop. As I always do, I tried to calculate how long it would take me if I just walked the rest of this lap. And, as always, I decided that to get this thing over with as fast as possible, I better run. However, my legs were getting a bit tired and I was still SO THIRSTY, but I told myself I could walk through the aid stations. I did a bit of walk/run and finally was on my last two miles. By my math, I had 16 minutes to get to the finish line before the 4:30 mark. I really wanted to break 4:30, so I pushed it as hard as I could but it wasn't hard enough, because my finish time was....
TOTAL: 4:30:30 (8:41/mi)
Overall: 24/83
GP: 8
AP: 4/12
Overall, although I would have liked to (a) get under that 4:30 mark and (b) place higher in my age group, I am pretty happy about this time. It is a one minute PR from my fastest Jed Smith, as well as a 50k PR, which is a win in my book. In addition, I beat this girl who was my "nemesis" in my age group last year, although I think I may have three new nemesis this year!
I guess I have some work to do before next year's race, huh?
Are you a glutton for punishment? Do you do some things over and over even though you don't really like them that much? If so, WHY?
Truly, a Golden Age for Mysteries
The timeline of mystery fiction’s development surprises me when I stop to think about it.
Recently I’ve been re-reading the Lord Peter Wimsey novels of Dorothy L. Sayers. These are some of the best-known and best-loved mysteries of the genre’s Golden Age. That period is also associated with such masters as Agatha Christie, Ellery Queen, John Dickson Carr, and Rex Stout.
With something of a start, I realized as I was reading Clouds of Witness that Sherlock Holmes and tough guy private eye Sam Spade were also part of the Golden Age.
Although “GA” is as much a style as it is a time period, the term generally refers to the period of high creativity between the wars. Clouds was published in 1926. The last Sherlock Holmes short story, “The Adventure of Shoscombe Old Place,” didn’t make its appearance in The Strand magazine until April 1927.
Wimsey mentions Holmes whimsically several times in Clouds of Witness, and also in Unnatural Death (AKA The Dawson Pedigree) in 1927. The latter also includes a cameo appearance by Black Mask magazine, the American pulp magazine founded in 1920.
Although early Black Mask writers included Vincent Starrett, the magazine is best known for the many masters of the hard-boiled school who saw action in its pages. Notably, The Maltese Falcon was serialized there in 1929. That was still one year before the death of Sir Arthur Conan Doyle definitively closed the Holmes Canon.
What a time for mystery readers! The original tough guys, our favorite amateur sleuths, and the Great Detective himself overlapped. No wonder we call that age Golden. And it’s still all there for the reading.
PATARA - Likya Birliği’nin Başkenti
Antik Likya Kentleri gezimiz Pınara, Letoon
ve Likya'nın başkenti Ksanthos’tan sonra Patara ile son buluyor. Ksanthos Antik Kenti’ni ziyaret ettik ve şimdi Likya
kentlerinden olan, ülkemizin en temiz ve bozulmamış antik koyuna sahip Patara’ya
gitmek üzere yola koyuluyoruz yeniden. Patara antik kenti Fethiye - Kalkan
arasındaki bereketli Xanthos vadisinin güneybatı ucunda yer
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