Hang Him High!.

The mob screamed "Lynch Him", and I knew this tale would be all about his Life and Death. A row of murderers they where.

Photography and web adaptation by Mike Koontz , 2015, a Norse View Imaging and Publishing

Music of the day Avalanche - by Arch Enemy

To the daisy that is my sun and inspiration

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Did I know his Name?

[or was it just a fleeting thing]

It air strange, it air,” he was saying as I opened the door of the room where our social little semi-literary society met; “but I could tell you queerer things than that ’ere—almighty queer things.
You can’t learn everything out of books, sirs, nohow. You see it ain’t the men as can string English together and as has had good eddications as finds themselves in the queer places I’ve been in. They’re mostly rough men, sirs, as can scarce speak aright, far less tell with pen and ink the things they’ve seen; but if they could they’d make some of your European’s har riz with astonishment. They would, sirs, you bet!”

His name was Jefferson Adams, I believe; I know his initials were J.A., for you may see them yet deeply whittled on the right-hand upper panel of our smoking-room door. He left us this legacy, and also some artistic patterns done in tobacco juice upon our Turkey carpet; but beyond these reminiscences our American storyteller has vanished from our ken. He gleamed across our ordinary quiet conviviality like some brilliant meteor, and then was lost in the outer darkness. That night, however, our Nevada friend was in full swing; and I quietly lit my pipe and dropped into the nearest chair, anxious not to interrupt his story.

“Mind you,” he continued, “I hain’t got no grudge against your men of science. I likes and respects a chap as can match every beast and plant, from a huckleberry to a grizzly with a jawbreakin’ name; but if you wants real interestin’ facts, something a bit juicy, you go to your whalers and your frontiersmen, and your scouts and Hudson Bay men, chaps who mostly can scarce sign their names.”
There was a pause here, as Mr. Jefferson Adams produced a long cheroot and lit it. We preserved a strict silence in the room, for we had already learned that on the slightest interruption our Yankee drew himself into his shell again. He glanced round with a self-satisfied smile as he remarked our expectant looks, and continued through a halo of smoke,

But who would ever

[visit Arizona]

“Now which of you gentlemen has even been in Arizona? None, I’ll warrant. And of all English or Americans as can put pen to paper, how many has been in Arizona? Precious few, I calc’late. I’ve been there, sirs, lived there for years; and when I think of what I’ve seen there, why, I can scarce get myself to believe it now.
“Ah, there’s a country! I was one of Walker’s filibusters, as they chose to call us; and after we’d busted up, and the chief was shot, some on us made tracks and located down there. A reg’lar English and American colony, we was, with our wives and children, and all complete. I reckon there’s some of the old folk there yet, and that they hain’t forgotten what I’m agoing to tell you. No, I warrant they hain’t, never on this side of the grave, sirs.
“I was talking about the country, though; and I guess I could astonish you considerable if I spoke of nothing else. To think of such a land being built for a few ‘Greasers’ and half-breeds! It’s a misusing of the gifts of Providence, that’s what I calls it. Grass as hung over a chap’s head as he rode through it, and trees so thick that you couldn’t catch a glimpse of blue sky for leagues and leagues, and orchids like umbrellas! Maybe some on you has seen a plant as they calls the ‘fly-catcher,’ in some parts of the States?”

“Diancea muscipula,” murmured Dawson, our scientific man par excellence.

“Ah, ‘Die near a municipal,’ that’s him! You’ll see a fly stand on that ’ere plant, and then you’ll see the two sides of a leaf snap up together and catch it between them, and grind it up and mash it to bits, for all the world like some great sea squid with its beak; and hours after, if you open the leaf, you’ll see the body lying half-digested, and in bits. Well, I’ve seen those flytraps in Arizona with leaves eight and ten feet long, and thorns or teeth a foot or more; why, they could—But darn it, I’m going too fast!

is their grit

[in Your life]

“It’s about the death of Joe Hawkins I was going to tell you; ‘bout as queer a thing, I reckon, as ever you heard tell on.
There wasn’t nobody in Montana as didn’t know of Joe Hawkins—‘Alabama’ Joe, as he was called there. A reg’lar out and outer, he was, ‘bout the darndest skunk as even man clapt eyes on. He was a good chap enough, mind ye, as long as you stroked him the right way; but rile him anyhow, and he were worse nor a wild-cat. I’ve seen him empty his six-shooter into a crowd as chanced to jostle him agoing into Simpson’s bar when there was a dance on; and he bowied Tom Hooper ‘cause he spilt his liquor over his weskit by mistake. No, he didn’t stick at murder, Joe didn’t; and he weren’t a man to be trusted further nor you could see him.
“Now at the time I tell on, when Joe Hawkins was swaggerin’ about the town and layin’ down the law with his shootin’-irons, there was an Englishman there of the name of Scott—Tom Scott, if I rec’lects aright. This chap Scott was a thorough Britisher (beggin’ the present company’s pardon), and yet he didn’t freeze much to the British set there, or they didn’t freeze much to him. He was a quiet simple man, Scott was—rather too quiet for a rough set like that; sneakin’ they called him, but he weren’t that. He kept hisself mostly apart, an’ didn’t interfere with nobody so long as he were left alone. Some said as how he’d been kinder ill-treated at home—been a Chartist, or something of that sort, and had to up sticks and run; but he never spoke of it hisself, an’ never complained. Bad luck or good, that chap kept a stiff lip on him.
“This chap Scott was a sort o’ butt among the men about Montana, for he was so quiet an’ simple-like. There was no party either to take up his grievances; for, as I’ve been saying, the Britishers hardly counted him one of them, and many a rough joke they played on him. He never cut up rough, but was polite to all hisself. I think the boys got to think he hadn’t much grit in him till he showed ’em their mistake.

I saw a row of Murderers

[and life matters most]

“It was in Simpson’s bar as the row got up, an’ that led to the queer thing I was going to tell you of. Alabama Joe and one or two other rowdies were dead on the Britishers in those days, and they spoke their opinions pretty free, though I warned them as there’d be an almighty muss. That partic’lar night Joe was nigh half drunk, an’ he swaggered about the town with his six-shooter, lookin’ out for a quarrel. Then he turned into the bar where he know’d he’d find some o’ the English as ready for one as he was hisself. Sure enough, there was half a dozen lounging about, an’ Tom Scott standin’ alone before the stove. Joe sat down by the table, and put his revolver and bowie down in front of him. ‘Them’s my arguments, Jeff,’ he says to me, ‘if any white-livered Britisher dares give me the lie.’ I tried to stop him, sirs; but he weren’t a man as you could easily turn, an’ he began to speak in a way as no chap could stand. Why, even a ‘Greaser’ would flare up if you said as much of Greaserland! There was a commotion at the bar, an’ every man laid his hands on his wepins; but afore they could draw we heard a quiet voice from the stove: ‘Say your prayers, Joe Hawkins; for, by Heaven, you’re a dead man!’ Joe turned round, and looked like grabbin’ at his iron; but it weren’t no manner of use. Tom Scott was standing up, covering him with his Derringer; a smile on his white face, but the very devil shining in his eye. ‘It ain’t that the old country has used me over-well,’ he says, ‘but no man shall speak agin it afore me, and live.’ For a second or two I could see his finger tighten round the trigger, an’ then he gave a laugh, an’ threw the pistol on the floor. ‘No,’ he says, ‘I can’t shoot a half-drunk man. Take your dirty life, Joe, an’ use it better nor you have done. You’ve been nearer the grave this night than you will be agin until your time comes. You’d best make tracks now, I guess. Nay, never look black at me, man; I’m not afeard at your shootin’-iron. A bully’s nigh always a coward.’ And he swung contemptuously round, and relit his half-smoked pipe from the stove; while Alabama slunk out o’ the bar, with the laughs of the Britishers ringing in his ears.

I saw his face as he passed me, and on it I saw murder, sirs—murder, as plain as ever I seed anything in my life.

Owls and Murder

[Before next morning]

“I stayed in the bar after the row, and watched Tom Scott as he shook hands with the men about. It seemed kinder queer to me to see him smilin’ and cheerful-like; for I knew Joe’s bloodthirsty mind, and that the Englishman had small chance of ever seeing the morning. He lived in an out-of-the-way sort of place, you see, clean off the trail, and had to pass through the Flytrap Gulch to get to it. This here gulch was a marshy gloomy place, lonely enough during the day even; for it were always a creepy sort o’ thing to see the great eight— and ten-foot leaves snapping up if aught touched them; but at night there were never a soul near. Some parts of the marsh, too, were soft and deep, and a body thrown in would be gone by the morning. I could see Alabama Joe crouchin’ under the leaves of the great Flytrap in the darkest part of the gulch, with a scowl on his face and a revolver in his hand; I could see it, sirs, as plain as with my two eyes.

“‘Bout midnight Simpson shuts up his bar, so out we had to go. Tom Scott started off for his three-mile walk at a slashing pace. I just dropped him a hint as he passed me, for I kinder liked the chap. ‘Keep your Derringer loose in your belt, sir,’ I says, ‘for you might chance to need it.’ He looked round at me with his quiet smile, and then I lost sight of him in the gloom. I never thought to see him again. He’d hardly gone afore Simpson comes up to me and says, ‘There’ll be a nice job in the Flytrap Gulch to-night, Jeff; the boys say that Hawkins started half an hour ago to wait for Scott and shoot him on sight. I calc’late the coroner be wanted tomorrow.’
“What passed in the gulch that night? It were a question as were asked pretty free next morning. A half-breed was in Ferguson’s store after daybreak, and he said as he’d chanced to be near the gulch ‘bout one in the morning. It warn’t easy to get at his story, he seemed so uncommon scared; but he told us, at last, as he’d heard the fearfulest screams in the stillness of the night. There weren’t no shots, he said, but scream after scream, kinder muffled, like a man with a serape over his head, an’ in mortal pain. Abner Brandon and me, and a few more, was in the store at the time; so we mounted and rode out to Scott’s house, passing through the gulch on the way. There weren’t nothing partic’lar to be seen there—no blood nor marks of a fight, nor nothing; and when we gets up to Scott’s house, out he comes to meet us as fresh as a lark. ‘Hullo, Jeff!’ says he, ‘no need for the pistols after all. Come in an’ have a cocktail, boys.’ ‘Did you see or hear nothing as you came home last night?’ says I. ‘No,’ says he; ‘all was quiet enough. An owl kinder moaning in the Flytrap Gulch—that was all. Come, jump off and have a glass.’
‘Thank ye,’ says Abner. So off we gets, and Tom Scott rode into the settlement with us when we went back.

blind and numb

[the mob never change]

“An allfired commotion was on in Main-street as we rode into it. The ‘Merican party seemed to have gone clean crazed.

Alabama Joe was gone, not a darned particle of him left. Since he went out to the gulch nary eye had seen him. As we got off our horses there was a considerable crowd in front of Simpson’s, and some ugly looks at Tom Scott, I can tell you. There was a clickin’ of pistols, and I saw as Scott had his hand in his bosom too. There weren’t a single English face about. ‘Stand aside, Jeff Adams,’ says Zebb Humphrey, as great a scoundrel as ever lived, ‘you hain’t got no hand in this game. Say, boys, are we, free Americans, to be murdered by any darned Britisher?’ It was the quickest thing as ever I seed. There was a rush an’ a crack; Zebb was down, with Scott’s ball in his thigh, and Scott hisself was on the ground with a dozen men holding him. It weren’t no use struggling, so he lay quiet. They seemed a bit uncertain what to do with him at first, but then one of Alabama’s special chums put them up to it. Joe’s gone,’ he said; ‘nothing ain’t surer nor that, an’ there lies the man as killed him. Some on you knows as Joe went on business to the gulch last night; he never came back. That ’ere Britisher passed through after he’d gone; they’d had a row, screams is heard ‘mong the great flytraps. I say agin he has played poor Joe some o’ his sneakin’ tricks, an’ thrown him into the swamp. It ain’t no wonder as the body is gone. But air we to stan’by and see English murderin’ our own chums? I guess not. Let Judge Lynch try him, that’s what I say.’ ‘Lynch him!’ shouted a hundred angry voices—for all the rag-tag an’ bobtail o’ the settlement was round us by this time. ‘Here, boys, fetch a rope, and swing him up. Up with him over Simpson’s door!’ ‘See here though,’ says another, coming forrards; ‘let’s hang him by the great flytrap in the gulch. Let Joe see as he’s revenged, if so be as he’s buried ‘bout theer.’ There was a shout for this, an’ away they went, with Scott tied on his mustang in the middle, and a mounted guard, with cocked revolvers, round him; for we knew as there was a score or so Britishers about, as didn’t seem to recognise Judge Lynch, and was dead on a free fight.
“I went out with them, my heart bleedin’ for Scott, though he didn’t seem a cent put out, he didn’t.
He were game to the backbone. Seems kinder queer, sirs, hangin’ a man to a flytrap; but our’n were a reg’lar tree, and the leaves like a brace of boats with a hinge between ’em and thorns at the bottom.

“We passed down the gulch to the place where the great one grows, and there we seed it with the leaves, some open, some shut. But we seed something worse nor that. Standin’ round the tree was some thirty men, Britishers all, an’ armed to the teeth. They was waitin’ for us evidently, an’ had a businesslike look about ’em, as if they’d come for something and meant to have it. There was the raw material there for about as warm a scrimmidge as ever I seed. As we rode up, a great red-bearded Scotchman—Cameron were his name—stood out afore the rest, his revolver cocked in his hand. ‘See here, boys,’ he says, ‘you’ve got no call to hurt a hair of that man’s head. You hain’t proved as Joe is dead yet; and if you had, you hain’t proved as Scott killed him. Anyhow, it were in self-defence; for you all know as he was lying in wait for Scott, to shoot him on sight; so I say agin, you hain’t got no call to hurt that man; and what’s more, I’ve got thirty six-barrelled arguments against your doin’ it.’ ‘It’s an interestin’ pint, and worth arguin’ out,’ said the man as was Alabama Joe’s special chum. There was a clickin’ of pistols, and a loosenin’ of knives, and the two parties began to draw up to one another, an’ it looked like a rise in the mortality of Montana. Scott was standing behind with a pistol at his ear if he stirred, lookin’ quiet and composed as having no money on the table, when sudden he gives a start an’ a shout as rang in our ears like a trumpet. ‘Joe!’ he cried, Joe! Look at him! In the flytrap!’ We all turned an’ looked where he was pointin’. Jerusalem! I think we won’t get that picter out of our minds agin. One of the great leaves of the flytrap, that had been shut and touchin’ the ground as it lay, was slowly rolling back upon its hinges. There, lying like a child in its cradle, was Alabama Joe in the hollow of the leaf. The great thorns had been slowly driven through his heart as it shut upon him. We could see as he’d tried to cut his way out, for there was slit in the thick fleshy leaf, an’ his bowie was in his hand; but it had smothered him first. He’d lain down on it likely to keep the damp off while he were awaitin’ for Scott, and it had closed on him as you’ve seen your little hothouse ones do on a fly; an’ there he were as we found him, torn and crushed into pulp by the great jagged teeth of the man-eatin’ plant. There, sirs, I think you’ll own as that’s a curious story.”
“And what became of Scott?” asked Jack Sinclair.
“Why, we carried him back on our shoulders, we did, to Simpson’s bar, and he stood us liquors round. Made a speech too—a darned fine speech—from the counter. Somethin’ about the British lion an’ the ‘Merican eagle walkin’ arm in arm for ever an’ a day. And now, sirs, that yarn was long, and my cheroot’s out, so I reckon I’ll make tracks afore it’s later;” and with a “Good-night!” he left the room.
“A most extraordinary narrative!” said Dawson. “Who would have thought a Diancea had such power!”

“Deuced rum yarn!” said young Sinclair.
“Evidently a matter-of-fact truthful man,” said the doctor. “Or the most original liar that ever lived,” said I.
I wonder which he was.

The Americans Tale


Arthur Conan Doyle

Author(s), and photography

Michael A Koontz
Arthur Conan Doyle

To the daisy that is my sun and inspiration

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  • The Lost World XVIII and the enemy of all things living. #Connect2Earth

    Quality time needed: 9 minutes

    This is the lost world XVIII.
    And how life in the Anthropocene is the tale about the enemy of all things living.
    Healthy living is nothing but the science of life.

    With the rising tide of the Baltic sea far beneath me, I towered the surrounding world.
    Looking out from the crest of the Scandinavian coastline. This was still a place lost in time and mist. A mountain entirely dressed in green and trees, moss and berries, sand and soil, and it is, as much a mountainous castle growing ever taller as it is the place where salt and cold black water comes crashing in to embrace the land of the Vikings.

  • May 22 mark the crucial 'day of biological diversity'. But it is also so much more than that, #Connect2Earth.

    Quality time needed: 9 minutes

    At the crossroads of the Anthropocene.
    May 22 is 'The International Day of Biological Diversity'.
    A day which, is by now, our essential every day reality.

    May 22 is both a perfectly ordinary Tuesday in your life and the global 'International Day for Biological Diversity'.
    But that is not all this week is all about. We also have the endangered wildlife day, which happened on May 18, and birthday number 70 for IUCN. And, as such this entire week represents an opportunity for each of us to make it a healthy fit day for the entire planet and our individual self.

    Also, if you are present in the incredibly lush and beautiful high coast area of Scandinavia, Sweden next Tuesday you are more than welcome to join me and my coworker from Scandinavian.Fitness for a sweaty fit workout at the gym, lifting weights and grunting at Friskis, Örnsköldsvik at 0730. Once we are done at the gym, we will head outside for a walk at 0830 and hopefully enjoy beautiful weather together with the pristine nature of Scandinavia.

  • Fitness School, Question 33, Let us talk about that mighty beast called the Quadriceps.

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 33 in our School of Fitness.
    Legs and ass and back. That is the holy trinity ( together with the fourth pillar, our abs ) of building a strong and capable and athletic body.
    But what about the makeup of our upper legs?
    We have the backside of our legs, which we call the hamstrings, and on the front, there´s the thing most people simply call the quads.
    But let us dig deeper down into those mighty looking quadriceps and the rest of the anterior side of our legs.
    Here is my question:
    Can you specify which muscles make up the bulk of what we call our quadriceps and anterior leg muscles?.

  • We are standing at the crossroads of the Anthropocene. Earth hour and the essential stuff that lies beyond.

    Quality time needed: 5 minutes

    At the crossroads of the Anthropocene.
    Earth Hour.
    Is by now, our essential every day reality.

    On one hand, we are now living in the day and age of butterflies and endangered white rhinos hopefully being multiplied and preserved through soon to be commercial cloning facilities. finally making sure we will never have to lose another species to extinction.
    Putting an end to the way we lost the last surviving male Great Northern Rhino just the other day.

    And that lingering, hopeful road is walking hand in hand with this growing worldwide awareness that eating healthy, and being healthy is not just good for that one person, but transformative and good for everybody else too.
    Be it from a financial perspective or healthwise speaking.

  • Fitness School, Question 32, Can fitness reduce dementia risk with as much as 90% for a 50 year old female?

    Quality time needed: 5 minutes

    Fitness School
    Do you know the right answer?.

    Question number 32 in our School of Fitness.
    We all know that physical activity and healthy food is just that, life and body improving yum for muscles and mind alike.
    Some might claim they hate it, and others truly love keeping fit and healthy, enriching their daily life in endless supply.
    And you know it greatly reduces the risk of getting a long range of cancer forms, it helps arthritis patients, lower back pain, keeps you lean and hearty healthy.
    It fights off bad sleep and osteoporosis. Slow the roll of biological aging and on and on, and all this is proven over and over by science.
    And so, my simple question this time around is as follows:
    Do you also know if healthy fit women in their 50s have been shown to greatly reduce the risk of getting dementia compared to less fit women?.

  • Fitness School, Do you know the right answer?. Question 31, What´s up with that biceps, give us the lowdown.

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 31 in our School of Fitness.
    When we are talking and thinking about muscles and keeping fit, Biceps is not just one of the more iconic names in the world of fitness and the human anatomy, it is also a very visible muscle that truly pops on people that keep healthy fit. But where on your body can you actually locate your biceps muscle and more importantly is the name biceps only referring to one muscle or do we have more than one biceps on our body?
    And so, my question for you is as follows:
    Can you tell us if the human anatomy have one or more muscles with the name biceps, and where are they/it located?.

  • A life of health & fitness. Life is a wondrous journey and this is a rough view of this years fitness journey ( the way I do it ).

    Quality time needed: 14 minutes

    Complete the circle of health & fitness.
    Every single day.
    Fitness, Food & Health is nothing but the science of a healthy, fun life :).

    The following is a rudimentary overview of my health & fitness life from Jan 1, 2018, to Jan 1, 2019. Some fitness folks think the world of planning ahead, and some absolutely do need a firm plan for the months and even year ahead.
    Short term goals firmly lined up and long-term goal posts holding their own further out make a world of difference for some. And your own goals can be about certain PB´s, they can involve reaching a certain body fat % or strength goal. Other common goals have to do with cardiovascular performance and might be focused on improving your lactate levels, running speed, zone levels or maximum heart rate. And for competitive pro athletes, those goals usually involve specific competitions and championships.

    So yes, setting up a rough schedule in advance of your fitness year can make a lot of sense.
    Just as how a lot of people count daily steps and calories.

  • Fitness School. Question 30, Let us talk about biological aging and our T cells and that beautiful little Thymus.

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

    Question number 30 in our School of Fitness.
    You all know that I have been a vocal proponent of how we do not simply grow old like some archaic fairy tale myth where people are doomed to live fat and unhealthy and frail once they leave their 20´s behind them.
    No instead, my science-backed message has for years been that we simply create and manage our own aging process according to our own choices in food, life, and fitness.
    Be it lean muscle mass, body fat, bone health, even our brain and plenty of natural hormones. Our daily choices carry such incredible weight when it comes down to all these aspects of our own wellbeing and health, much more so than the number of years we have lived or the genes we inherit. And Science proves me right on all these things, over and over, and over again.

    But, how about our immune system? In sedentary people, our thymus slowly becomes less capable as we mature beyond our 20´s. That is a simple fact.
    And so, my question for you:
    Will regular fitness stomp aging in the face or is the thymus and the stuff it does for us destined to go wry as we age no matter our fitness and food choices?.

  • Fitness School, Do you know the right answer?. Question 29, How prevalent is plastic litter amongst deep sea fish.

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

    Question number 29 in our School of Fitness.
    We have previously talked about getting enough natural amounts of omega 3 in our food. So let us cast our net a bit wider and deeper as we go hunting for natural Omega 3 sources in the deep sea.
    Yes, we are what we eat kiddos.
    And so, the time has come to talk about one of the better Omega 3 sources out there, which is fish ( like cows, fish love munching away on plant-based food such as Algae and so they end up with a ton of Omega 3, and so can you. ), and outside of Omega 3 fish also used to be a sustainable source of proteins and omega 3 amongst other things.
    The key word is used to be. But like us, and the cows, fish are what they eat.
    And today, outside of depleted fish stocks, fish swim in bodies of waters, polluted, and depleted of oxygen and ruined by us, the human species. And as health & fitness loving professionals and human beings, we always have to consider the world we live in, because we are all what we eat and the way we live becomes the state of our body & mind, life, and health. And if the fish you eat is full of toxins, plastic, and other unhealthy things, that is what you too will consume and thus, become.
    So, here is my question:
    How prevalent is plastic pollution in deep sea fish right now?.

  • Fitness School, Do you know the right answer?. Question 28, Let us get healthy and dirty with Omega 3 and milk.

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

    Question number 28 in our School of Fitness.
    As far as health & fitness goes, eating healthy food on a daily basis is the ever-present and perfectly fitted glove that wraps the fit hand that is regular and challenging workouts in the gym.
    And one of those nutritious, and essential for our health, nutrient staples are Omega 3´s. We get it in all sorts of seafood. And we can get it from omega 3 fortified foods such as eggs.
    Another wonderful omega 3 source are plant-based foods such as chia seeds. But, meat and dairy products from grass-fed cattle can also contain natural amounts of omega 3.
    So, here is my question:
    How much Omega 3 do you actually get from one L ( 1L ) of milk produced from grass fed cattle?.

  • Fitness School, Do you know the right answer?. Question 27, How big do you need your daily calorie deficit to be, in order to roughly drop 250g of bodyfat per week.

    Quality time needed: 7 minutes

    Fitness School
    Do you know the right answer?.

    Question number 27 in our School of Fitness.
    From a healthy fit perspective, both short & long term, what we need to sculpt is a life of daily physical activity in the right amount and the right intensity coupled with healthy food choices and the proper amount of nutrients.
    And those healthy choices include making sure that we get enough of those healthy nutrients in order to perform, in the gym and daily life, and we need enough of them in order for our body and mind to stay healthy, happy, capable and fit.
    Eat too little protein and you will start losing lean muscle mass, and your health will start to decline too since proteins are not just the major building blocks of our muscles, they are in fact the mud and water, wood and concrete that builds our entire body, be it your internal organs, your skin, hair, muscles, cells, or our brain.
    And the total amount of daily calories we consume is, of course, pretty much the same thing, eat too little in total, and you will start noticing how your health and fitness level slowly deteriorate. And if you do the opposite and stuff your tummy full with too many daily calories you will start gaining pure body fat in excessive amounts and it will continue to build unless you change your daily choices.
    So, here is my question:
    How big do you need to make your daily calorie deficit in order to lose 250g of body fat per week ( roughly ) while eating enough protein to preserve your lean muscle mass?.

  • Fitness School, Do you know the right answer?. Question 26, Black coffee, is it a natural diuretic that causes dehydration or a health improving rehydrating drink?

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 26 in our School of Fitness.
    Black coffee, the mere words are capable of sending hundreds of millions of people into a state of Nirvana filled with transcending bliss and harmony :).
    But black coffee is also a cup of rejuvenating health for our entire system. It calms the mind with its slowly rising aroma, helps us keep cancer and diabetes at bay, harnesses our creative focus like an arrow in flight, and in enough quantities, it can even boost peoples gym going efforts.
    But is there all there is to it?. Well, here is my question:
    Is the old saying true that your daily coffee drives so much fluid out of your body that you need to supplement your coffee intake with equal measures water too in order to stay hydrated?.

  • Fitness School, Do you know the right answer?. Question 25, Tell us the major muscles in your back.

    Quality time needed: 3 minutes

    Fitness School
    Do you know the right answer?.

    Question number 25 in our School of Fitness.
    Outside of our legs and ass, there is no other muscle group that comes close to sheer size, strength, health impact and lean muscle mass potential than our back. So as exhausting as a proper back workout is, this is one big and essential muscle group you should never skimp out on, no matter if your own goals are all in on health and wellness, sports or just sheer looks, or all of the above.
    Here is my question:
    Tell me the major muscles that makes up our back. Straight and simple folks.

  • Fitness School, Do you know the right answer?. Question 24, Can Maintained Fitness prevent the negative health impact of chemotherapy?.

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 24 in our School of Fitness.
    Chemotherapy is one of those crucial things that no one ever hoped to one day experience. But when the going gets real tough in life, its a life saver.
    However, undergoing Chemotherapy is no walk in the park and while it can save your life and defeat cancer, it will also take its toll on your body. So much so that a recent study from Australia revealed that just 13 weeks of chemotherapy caused the heart to age by an equivalent of six years.
    Here is my question:
    Can maintained fitness exercise during chemotherapy prevent the now established cardiovascular aging associated with chemotherapy?.

  • Fitness School, Do you know the right answer?. Question 23, How much will my daily fitness activity reduce the risk of dying from cardiovascular disease?.

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 23 in our School of Fitness.
    How are you enjoying 2018 so far?. I am having a blast, in the gym and outside it, workouts are wondrously good and that is because I stay at it, week in and week out. Stay persistent with food and fitness people and reap the benefits in body & mind. Keeping to a daily fitness schedule is just a choice, after all, and a very healthy choice at that.

    And, for the next fitness school question, let us dig deep down on that word "persistent" and uncover just how much weekly fitness will scientifically aid your health on low, moderate and intense fitness levels.
    And as such, here is my question for you:
    Can as little as 30 minutes of daily low-level physical fitness activity reduce the risk of dying from cardiovascular disease by as much as 24% compared to not doing that daily activity?.

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