Weights and Measures:
1 inch = 2.54 centimeters , 1 centimeter = 0.3937 inches
1 yard = 0,9144 meters, 1 meter = 1.0936 yards
1 mile = 1,6093 kilometers, 1 kilometer = 0.6214 miles
1 pound = 0,4536 kilograms, 1 kilogram = 2.2046 pounds
Area:
1 acres = 0,4047 Hectares, 1 hectare = 2.471 acres
Capacity:
1 UK gallon = 4.546 litres, 1 litre = 0.2199 UK gallons
1 US gallon = 3.7831 litres, 1 litre = 0.2643 US gallons
ENGLISH | TURKISH | PRONUNCIATION |
Yes | Evet | Ev - et |
No | Hayir | High - ear |
Please | Lutfen | Loot - fen |
Thank You | Tesekkur Ederim | Tesh -e -koor- Ed - er - im |
Hello | Merhaba | Mer - hub - a |
Good Morning | Gunaydın | Goon - eye - dun |
Good Evening | Iyı Aksamlar | Ee-yak-sham-lar |
How much | Ne kadar | Ne-cad-ar |
How are you | Nasilsiniz | Nas-el-sun-uz |
Water | Su | Sue |
Tea | Cay | Ch-eye |
Coffee | Kahve | Car - veh |
Wine | Sarap | Shar - rap |
Beer | Bira | Beera |
One | Bir | Beer |
Two | Iki | Ee - key |
Three | Uc | Ooch |
Hot | Sicak | Sir-jack |
Cold | Soguk | Sow - ook |
On the other hand, you may be better off drinking
LAYER first 5 ingredients in bowl.
SPREAD dressing over top of salad to seal; top with cheese and bacon bits.
REFRIGERATE 1 hour.
what you need!
HEAT barbecue to medium heat.
COMBINE first 4 ingredients in large bowl. Mix dressing, lime juice and chili powder. Add to chicken mixture; toss to coat.
SPOON down centres of tortillas. Fold in opposite sides of each tortilla, then roll up burrito-style.
GRILL, seam-sides down, 8 to 9 min. or until golden brown, turning occasionally. Serve topped with salsa and sour cream.
Let's face it, it’s not all that difficult to start a fitness routine. After all, most of us have done it more than once.
The trouble is sticking to it. All too often, our initial enthusiasm wanes, we get distracted by other things going on in our lives, or we don’t think we’re seeing results quickly enough. At that point we often give up.
Yet many people who do manage to stick with it would no sooner give up their regular workout than go without brushing their teeth. What’s their secret?
A recent study by researcher Dr Diane Klein shed some light on the subject. Long-term exercisers, who had been working out for an average of 13 years, were asked to rank what motivated them to keep up their fitness regimes.
Their answers might surprise you. The main attraction for them was feeling good and being healthy. Here are the study results in order of what motivated them most.
So, how can you become one of the fitness faithful?
Here are 10 tips for making fitness a habit in your life from Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her hit-and-miss exercise schedule into an almost-daily habit.
1. Do a variety of activities you enjoy. And remember, there’s no rule that says you have to go to a gym or buy equipment.
Do a variety of activities, such as walking, running, tennis, cycling or aerobics classes, as this will ensure you can exercise regardless of the weather or time of day.
2. Commit to another person. Wanda is a housewife from Texas. She says it’s easier to exercise with someone else. “The social aspect of exercise is important for me.”
“I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down", she says. Wanda exercises with her husband Roy every morning, and if he is away she takes the dog for a walk.
3. Make exercise a priority. "It has to be a non-negotiable," says Roy, a management consultant. He began exercising 20 years ago to keep down his weight. He’s kept up the exercise habit even when he was working 70 hours a week as a restaurant owner.
Another advantage in making exercise non-negotiable is that friends and family learn that it’s part of your identity. This means they give up saying things like, "Why don't you take it easy today?"
4. Exercise first thing in the morning. With two pre-school children, Wanda couldn’t find time to exercise except on a hit-and-miss basis. Any number of things could sabotage her good intentions to walk or go to a Pilates class after dinner. But all her excuses vanished once she started getting up before the children so she could exercise.
"I didn't think I was a morning person, but it's working for me," says Wanda.
Experts agree that exercising in the morning is best.
"If you go to a gym, it should be located between your home and work. “Exercise, take a shower and you’re energised for the day,” says Klein, lecturer in exercise, sports and leisure studies at the University of Tennessee.
5. Alternatively, exercise on your way home from work. This is the next best thing to exercising first thing in the morning..
"Don't go home first. I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise,” she says.
6. Exercise even when you’re "too tired." The chances are you’ll feel better after exercising. This is because exercise energises us.
7. Keep a record of your activity. Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed etc.
Some people make a game of it. Some runners calculate how many miles away a particular place is from their home and then work out how far they run in an average week, setting a target date for "arriving" at this destination.
8. Identify signs that you are making progress. It’s great when your clothes fit better, you can lift heavier weights or exercise longer without getting exhausted.
There are lots of other signs of progress too, such as:
9. Walk - with a pedometer - or a dog.
"If you enjoy walking and haven't exercised for a while, 10 minutes three times a day will give you 30 minutes," says Klein.
Use a pedometer, which records the steps you have taken, and work up to at least 10,000 steps a day.
"Better still, walk the dog," says Klein, who motivated her sister to walk by suggesting this. "Twice a day she walks her dog, which is good for them both and provides companionship," says Klein.
Wanda also enjoys walking her Border Collie and finds there is another benefit."It relieves the guilt I felt over not giving her enough attention now that we have kids," she says.
10. Reward yourself. Are you telling yourself that you don’t deserve a reward for something you should be doing anyway - or that once you can zip up your jeans without lying on the bed, that will be reward enough? If so, that’s not very inspiring.
Experts say that making behaviour changes is hard, and rewards motivate. So decide on a goal and a reward, and work towards it. You might buy yourself a DVD you want after sticking to your fitness plan for one month. Or you could buy a new pair of shoes when you achieve 5,000 steps a day. Do whatever motivates.
If you want to shed a few pounds or just feel fitter and more energetic, cardio exercise like brisk walking, running or cycling should be at the heart of your workout. Cardio exercise targets your cardiovascular system, made up of your heart and the blood vessels through which blood is pumped throughout your body. It makes your heart and lungs work harder as they supply oxygenated blood to the muscles being used in your workout.
Cardio exercise will help you look and feel great, as well as lowering the level of 'bad' LDL cholesterol in your blood. It will also strengthen your bones, improve posture and ward off diabetes, high blood pressure and coronary heart disease. A good cardio workout will make you feel more energetic and even lift your mood (research from Duke University found that regular cardio exercise like running or cycling combats stress, anxiety and depression).
As with any form of exercise, always think safety first. 'If you haven't exercised in a while, have a health check with your GP before you start,' says personal trainer Pierre Pozzuto, who presents workout classes on Fitness TV. 'And take it slow. Set daily goals, build the length and intensity of your workouts gradually and you'll be fine.'
If you're going to use home fitness equipment like a Weslo SL Treadmill, Proform 280 ZLX Exercise Cycle or Proform 380 Razor Elliptical Cross Trainer, make sure you warm up first. 'Muscles are like elastic bands – when warm, they are more flexible. So do a few minutes of walking on the treadmill, or cycling with a very light resistance before your workout,' says Pierre.
Then do some dynamic stretching, focusing on the muscles you will use in your workout. For example, if you are just using the treadmill or exercise bike, stretch your thighs, calf muscles and hamstrings. Before hitting the cross trainer, stretch your arms, shoulders, chest and back. After your workout have a short cool-down, then do static stretches on the same muscles. 'Hold each stretch for at least 30 seconds to recover from your workout and improve flexibility,' says Pierre. 'Otherwise, tight muscles can cause injuries or trapped nerves.'
Running time
Once you have warmed up and stretched it's time to get your muscles, heart and lungs working. And when it comes to cardio exercise, it's hard to beat a treadmill like the Proform 7.0 Treadmill. They burn more calories than any other piece of exercise equipment and, because they are sprung, treadmills provide a shock-absorbent surface that reduces the strain on your joints. 'Treadmills offer endless workout options, so you'll never get bored,' says Pierre. 'And running is a superb fat-burner, so you will notice a difference on your mid-section after a few months.'
To make the most effective use of your treadmill, try interval training. At first, try walking for one minute, then jogging for two minutes, walking on an incline for three minutes, then jogging for five minutes, and so on. 'Interval training gets you fitter much faster and keeps things interesting. Increase the time and difficulty as you feel fitter,' says Pierre.
Full-body benefitThe beauty of using a cross trainer like the Proform 480 Space Saver Elliptical Cross Trainer is that it works your upper and lower body at the same time. Cross trainers are also perfect if you find running difficult, because the fluid elliptical motion puts minimal strain on your joints. 'Cross trainers are great because they work the same muscles as running, plus your chest, back, shoulders, arms and abdominals,' adds Pierre.
Again, start slowly, but try and build up to 20-30 minutes on the cross trainer. Once you feel fit enough, choose a level that puts you slightly out of your comfort zone. 'Try redistributing the effort between your arms and legs for set times,' says Pierre. 'To spice things up a bit, rotate the foot panels backwards without holding the handles. It's a totally different workout that you'll feel in the front of your legs and abdominals.'
An exercise bike like the Proform 380 ZLX Exercise Cycle won't burn as many calories, but will provide a great low-impact workout. 'If possible, attend a spin class at your local gym for handy ideas about how to pass the workout time at home,' says Pierre. 'And try interval training, with five minutes at a lower resistance, then cranking it up for a minute, back down for five, and so on.'
Overall, the key to cardio training on your home fitness equipment is to start slow and build up steadily over time. Aim to do at least three 30-minute workouts a week, always incorporating your warm-up, stretching, workout on your treadmill, cross trainer or exercise bike, cool-down and more stretching. Stick at it and in just a few weeks you will boost your fitness and energy levels and feel fantastic.
