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 ).



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.






















2050AD
[ Oceans run the risk of having more total weight of plastic than fish.]











For me tho, on a personal level I do not actually find it very worthwhile as far as my own fitness progression goes.
You see, I already train all year round and every workout I do and every single week is all about progression.
I do my weights 5 days per week, and I do my daily low impact cardio for the health benefits it provides for us all, and I mix it up with higher intensity cardio ranging from a few days per week down to one day per week depending on my energy levels, and the time of year and how my body is feeling and responding right in that moment.









And weights in the gym are the same way, I hit it at 100% of my capacity each and every single workout, 5 days per week.
So while my actual capacity will fluctuate a little bit from workout to workout, week to week, the way it does for every other human being made of flesh and blood I always progress and maintain, all year round.








As such, I neither count my steps or my calories, and I do not spend time planning my own fitness year ahead in time, because for me, each day and workout starts from zero and the goal is to give it your all at that point in time, based on past progression and current capacity, and then to recover and progress as good as is humanly possible by making nothing but healthy science-based choices, eating healthy food and enjoying the wondrous journey that is a fulfilling life of health and fitness.








But plenty of people do need weekly schedules, just as plenty of people do need a PT that calls the shot for them all year round, and plenty of folks benefit greatly from long and short-term goals that are out there, in the open as planned and designated targets laid out by their own or their coaches. Health and fitness is a complete circle that involves your daily life, your gym routines, strength, cardio, food, and recovery. And its all about science. Science and the joy of being healthy fit and living a richer and more rewarding life.





So this year-long fitness plan is for you folks, It is a simplified look at my own fitness year as it is more or less going to take shape in the year ahead ( Jan 1, 2019 ), its not very in-depth or advanced, but on the other hand, no one on this planet can accurately plan their own or someone else's fitness year ahead of time. So this one was dead simple to do since I train all year round and my fitness levels and trajectory rarely fluctuate much and like all other natural fitness athletes, I make steady progress with few big dips.











But no matter the best laid out plans, we are all biological critters made of flesh and blood, so you always have to give yourself ( or your clients ) room to be a human being made of flesh and blood. We all have great days and lazy days, our performance in body and mind will go up and down, and at times we´ll perform better than ever and at other times we´ll get a bit sidetracked or skip a workout or two. And all this is not just ok, it is 100% natural and it is just how it is to be a human being.
So there are no failures for anyone that is creating their own lifelong fitness and health adventure.
Whatever you had to give that day and that week, that´s what you had to give. Nothing more and nothing less. So be proud of what you do and who you are, and keep on going.








And as such, if you are noticing that you are slipping behind schedule, that´s not a failure.
You are just making progress slightly below what you expected and one day soon you´ll most likely be ahead.
So chin up and enjoy each and every day, and each and every workout no matter ups and downs. It´s just life baby and the only thing that matters is the step you are taking right now and the one you will take tomorrow. Failures are part of every journey, so burden yourself no more with that cheat day and instead, make sure to limit the number of future cheat days.













My Fitness Year
[ Jan 1, 2018-Jan 1, 2019. Food,Fitness,Gym,Cardio.]



12 Months of fitness, zero workout free vacations are planed.
But if I need a lower impact workout or even several days of lower impact workouts I´ll happily allow myself a few workouts with lower intensity than usual, the body needs what the body needs, and so does the mind.







My total amount of fitness hours in the year ahead is estimated to be.
1104 hours of fitness between Jan 1, 2018, and Jan 1, 2019.

Weekly:
5 days of strength training and 7 days of cardiovascular activity. And I keep at it all year round.
Intensity is much, much higher for my strength training and in total I train about 9 hours in the gym and 14 hours of cardio per week.
That gives me a total of 23 hours of physical fitness activity per week.

Currently, that looks as follows.








Monday.
Leg workout, Farmers walk (high-intensity intervals actually ) and MMA cardio.
I usually keep the amount of reps higher for my leg workout than most other muscle groups, but that does not really translate into my leg workout being lighter or less intense, it is together with my back workout by far the most exhausting workout session. Reps for deadlifts: 10-15 x 4 to 6 set. Squat: 10 to 25 reps x 5 to 8 set. And I always go to failure. All other exercises for this workout is kept at 8-15 reps. Except for Farmers walk which is done until failure sprint interval style x 2 to 4 set.










Tuesday.
Chest and abs and MMA cardio.
Reps are kept between 8 to 15 for more or less my entire chest workout until I reach failure in each set. And the amount of set depends on the exercise, but it ranges from 3 to 6 set per exercise.










Wednesday.
Back, abs, farmers walk and MMA cardio.
Standing barbell row: 5 to 6 set x 10 to 15 reps most of the time, but I do this one until failure in each heavy set, so it can go higher than 15 at times. Sitting row: I keep it between 8-15 reps most of the time, failure is the limit once again. And the amount of set is 3-4. Chins/Pullups is the same. And so is standing dumbbell row and my abs workout.









Thursday.
Biceps, triceps, and MMA cardio.
8-15 reps x 3 to 5 set depending on the exercise, and failure is the limit, not the number.









Friday.
Shoulders and abs, farmers walk and MMA cardio.
Same as above, 8-15 reps x 3-5 set. The exception is standing barbell press which I currently end with a long drop set.










Saturday.
60 minutes of HIIT interval.
Sunday.
Outdoors Sprint interval.

And to add to that, every day starts with a morning walk, and I also end every day with a low impact cardio session too.











Monthly:
My total per month will remain roughly the same all year round. Which are 92 hours of fitness per month.
I will only alter my fitness regime if and when my body needs it, in other words, I am not planning on altering the number of hours I train, they will remain the same every single week unless the situation requires a change in that point of time.
Like how I usually do a bit more sprint interval runs during the summer per week than I did this winter because the weather and energy levels usually lend itself better for that. But cardio for me is second fiddle to my strength training, it´s just a daily ingredient due to its big health impact and because I enjoy being athletic and fit in a way that you can make good use of no matter situation. And it simply put feels good doing daily cardio in the shape of both MMA and my daily outdoor sessions.
Sunshine be it during winter or summer is such a rejuvenating thing for the human soul, and our health and wellbeing, and so is the fresh air of the Scandinavian outdoors.











But I am not going to compete in any marathons or long distance sprints, so my cardio workouts for the entire year ahead will remain focused on what works best for strength training, and that is sprint intervals and MMA.













Fitness goals.
I do have a few set fitness goals that I will make sure to improve upon in the months ahead.

Squat.
My PB right now is 200kg ( 441 lbs ) x 50 reps in 14 minutes 11 seconds following 5 warm-up sets.
And I will improve on this before Jan 1, 2019. Be it in the shape of more weights and the same time, or a quicker time on the same weight and reps.

Standing barbell row.
Current PB. 130kg x 27 reps with a total of 7738 lbs/3510 kg per set.
I am currently doing 14 reps @ 140kg so my goal is to up the number of reps with this weight until I have improved on my 7738 lbs total per set.

Sitting row.
136 kg x 7 reps, for a total of 952kg/2099 lbs.
Same thing here, I´ll slowly improve on this in the next 9 months.

Outdoors sprint interval.
I have this lovely outdoors forest path I enjoy running all year round. And it roughly takes me 20 minutes to complete a pretty solid sprint interval run that taxes both my legs and my central cardiovascular system. The amount, pace and intensity, and frequency do vary over the year and from week to week, but it is one more all year round thing and I do it weekly.
My goal until July 1, 2018, is to cut this time with at least 2 minutes.
And to cut it further with 1 additional minute before Jan 1, 2019.











Food wise there´s no need for me to change anything, energy levels and recovery is pretty much top notch all year round.
And I consume about 2,2g of protein per kilo of body weight. A lot of fibers and plant-based food. Slow quality carbs, lots of fruits, fresh berries, greens, grains, nuts.
The one exception to that is my postworkout meal which always makes use of 40g of protein, chia seeds, slow to medium quality carbs and plenty of fibers. The reason I am keeping my protein that high postworkout is that it scientifically speaking maximizes your protein synthesis. And the slow to medium carbs is all I need to recover and refill my energy levels and muscle glycogen. Even tho I am at a tiny calorie deficit.











The outcome of my fitness regime and my food ( Vegetarian Paleo ) is that I am slowly progressing my strength while I am able to slowly lower my body fat percentage.
So my daily calorie levels are just a tad bit below a perfect calorie balance and that is perfect for me since I do enjoy being fit and toned all year round too. And if you are looking for a number, let us speculate and say that I keep it at a 200kcal deficit per day.
So for now, I´ll continue my slow progress in strength and my slow body fat percentage decline for a few more months before I simply put switch over to maintaining my new and slightly lower body fat %.
I do not bulk at all since I do not see the point in that, at all. You can increase all the strength and lean muscle mass you ever wished for while being at a calorie balance. And I am living proof of that.
So whenever I find a body fat percentage that I enjoy I simply put maintain that level while I keep up lifting weights, doing MMA and cardio and eating healthy food all year round.













I told you before that I do not count steps or calories, and that is because I find it super easy to just listen to my body.
My body fat tells me how I am keeping my nutrients, and so do my strength and endurance. If its too low, or too high the progress and capacity of my body let me know that right away.
But a lot of people absolutely love and need a proper guide for their daily nutrients because a lot of people enjoy and thrive on set guidelines.
And so I do that for a lot of my clients because it makes it easier for those people to keep their health and wellbeing and goals on track, I just do not need it for my own fitness and health regime. Neither for making progress or for staying on track.
And neither way of doing it is wrong.
We are all unique and wonderful individuals so approach your own life of health and fitness in the way that works the best for you.












How will I fulfill my fitness goals for the year ahead?.
Science baby :). Science and a genuine love of living a fit and healthy life, day in and day out.
If you are wondering about my protein intake, or why I combine sprint intervals and MMA with my weight lifting, just check out my long range of Scandinavian.Fitness articles, they are all based on up to date, cutting edge health & fitness science. But I have provided you with a few select links at the bottom of this article.

Such as how you increase your protein synthesis by opting for 40g of protein instead of 20g post workout.
Which is a beneficial choice for your health and wellbeing and your muscular recovery and progression.
And that simple scientific truth holds true no matter if you are into weights or cardiovascular performance.







Or did you really think that only strength and weights benefit from consuming protein?.
If so, think again. High-intensity cardiovascular activity, no matter if it is running, swimming, skiing or cycling exhaust your body and skeletal muscles, and protein is nothing but rejuvenating and essential blocks for your entire body.
Be it your heart, your hair, your skin, your organs or your muscles.
And whenever you train hard you exhaust and tax your entire system, and so, you need the proper nutrients in the right amount to stay healthy fit.













Other areas of my fitness life come down to keeping to my own 'Vegetarian Paleo' diet because plant-based food is providing me with lots of fibers and proteins. And fruit and greens are super beneficial for fitness and health. As such, I am keeping down meat and fish and eating all the fruits and greens and berries I can find.
I supplement that with organic eggs from free walking chickens, and while it isn't a perfect food choice when we consider the life of those poor chickens, it is a very healthy choice of food.
And I also consume casein protein powder because it keeps me full for a long time and mixes wonderfully with my fiber enriched whole grains.












And yes, consuming dairy is not perfect, the dairy industry is at large a ruthless savage towards our cows and our planet, but sugar-free yogurt provides amazing amounts of healthy and beneficial nutrients, such as the protein, the Vitamin D, calcium, and B12 ( and sometimes even Omega 3 ).
So, for now, it´s part of my daily health and fitness life.











But no meat baby.
While meat does taste wonderful, it causes far too many issues in our world and for our health to remain on my plate or my clients ( when they listen to my food guidelines that is :) ).
And besides, it is simply put mathematically impossible for all of us to continue consuming as much meat as the average person is currently doing.
Which is a scientific reality that both my 'Vegetarian Paleo' and WWF´s One Planet Plate food initiative recognize.










Also, did you know that doing cardio will not prevent you from gaining strength and muscular durability and increased lean muscle mass?.
Hence why there are zero problems doing 7 days of cardio all year round for me and nothing but healthy fit benefits to reap.
For most of the year, I do keep most of my daily cardio at a low impact level ( 50-70 % ), but I always end each gym workout with a bout of HIIT MMA, ranging from 5 to 20 minutes depending on energy levels in that given moment. And I always do at least one longer 60 minutes HIIT interval day per week.
But depending on my energy levels, and the way my knees and legs and body feels I have periods during the year where I up this part of my fitness life to 2 or 3 days per week.
Those intervals range from 95-100% during the high-intensity interval all the way down to 60-70 something % during the lower intensity part.
Yes, Science is a wonderful thing. And fitness and health is all about science and enjoying life.








So let´s make a deal, leave all the personal opinions behind and join me on a wonderful journey of science-based health and fitness because the outcome is nothing but progress. For you as an individual and for the entire world, you see, healthy fit people make the entire world a bit more healthy and sustainable.











My Monthly progress, the way the months actually happened ( I´ll update this section as each month progress so keep an eye on it from time to time ).


January.
Jan was a phenomenal month, starting the year ahead just as wonderful as I ended 2017. Strength and intensity and energy levels in the gym were top notch.
I did not get to go out and run proper sprint intervals as often as I would have wanted too, but I kept that part to one day per week. And I can not complain since I kept making progress on both strength and body fat.
Zero missed workouts.



February.
Another wonderful month, even tho my progress last year or so started taking its toll a little bit this month.
But workouts have been wonderful and I have made steady progress in several exercises. Including new PB´s in sitting row and standing barbell row, and a wonderful progress in rear deltoid flies.
I also ended up doing a few extra workouts this month, adding a few 3d like workouts with kettlebells and a few extra exercises during my usual weight workouts.
Which obviously contributed to this month slowly taking its toll on my energy levels. But that is to be expected.
Cardio continued to be mainly low impact 7 days per week while I have slowly started to increase the time and intensity of my post workout MMA sessions.
Still only doing one longer interval session per week, and I will keep it like that for most of March as well.
Zero missed workouts for Feb.



March
A very solid month, I actually ended up increasing the intensity of my cardio this month with several higher intensity, and slightly longer than usual sprint sessions. And that felt very good.
As such, I actually ended up reaching my July goal for my outdoor sprint run this month, well ahead of time in other words :).
And after dialing back the amount and high intensity just a tiny little bit in the weight room my energy levels and strength returned in full as my body recovered completely from a wonderful but exhausting fitness autumn and winter. As a result, I ended up with a new rep based PB in sitting row and standing barbell row this month. And with rising temperatures and sunshine, I am very much enjoying the start of April. Have a wonderful one people.
Keep on grinding people, and stay healthy fit.














Connect with me

in this life of ours scattered across this tiny sphere






Views from Earth by Mike Koontz
My photography and writing as it is represented on G+

Healthier living, Fitness and Health, the facts and science by Mike Koontz
My popular health and fitness column on G+

Contemporary life in the Anthropocene by Mike Koontz
Random thoughts on life column over at G+

My personal fav print, 'a norse summer song' at Printler, check it out and buy it today :).
Fine art print by Mike Koontz, Printler.com

Scandinavian.Fitness, are you in need of a sound and fierce fitness voice?. Get in touch with this Viking.
Scandinavian.Fitness by Mike



Related article, Plastic litter, a prescient story in regards to seafood and our health.
A look at our present day oceans, sea food and plastic litter.

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Related article, dropping 250g of body fat per week.
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Related article, study, the health benefits of daily sunlight and Vitamin D.
A long range of studies, daylight, vitamin D and our health.

Related article, study, the health benefits of daily fitness and T cells.
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Related article, study, fitness recovery vs Age.
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Related article, study, protein vs lean muscle mass, age and health.
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Related article, study, fruit and sugar-free yoghurt, but not milk.
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Related article, study, 40g of protein, increasing post workout protein synthesis.
20g vs 40g of protein.



Writer and fine art photography

Mike Koontz
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

  • Fitness school, question 39: Telomeres, the fancy sounding tail that connects healthy fit aging with fitness activities. Dive right in as we take a look at recent studies.

    Quality time needed: 13 minutes


    Fitness School
    Do you know the right answer?.



    Question number 39 in our School of Fitness.
    I have talked about telomeres in years past, and fitness too obviously :).
    But such is the world of fitness, science, and health, it often revisits old "truths" and sometimes upends them because our knowledge has deepened, while new studies at other times will simply fortify and acknowledge what we already knew to be true.
    So what will happen today as we travel back to the world of that peachy sounding telomeres thingy that keeps wiggling its cute little tail inside of us? Let us find out.
    My Question:.
    For this particular study, published in European Heart Journal, Nov 2018, we´ll uncover what happens to the length of our telomeres when we do long distance endurance training, high-intensity sprint intervals, nothing at all or lift weights in a so-so way in the gym ( yeah, color me unimpressed by the strength plan in this study, but hold on to that thought as you read on because I will get back to the fairly inadequate strength training and why that too matters. ).
    The question, which option is the best for maintaining the length of our telomeres and what is the worst?.

  • Anthropocene & the survival of our brilliant but simpleminded species. Just another morning.

    Quality time needed: 5 minutes


    Breakfast stuff and morning thoughts.

    climate inaction is an existential threat.



    Nothing fancy or big worded to say today, I am just drinking some tasty fresh black coffee while various death metal songs keep pumping through my livingroom gear.
    Yes, what a glorious morning :).
    But while I am enjoying my morning routine, getting ready for the gym and my own workouts as well as the health and fitness regimes of today's PT clients I am also reading up on science and sustainability from around the world. And one of the pieces that stand out is a tonally laid-back piece by Swedish outlet DN. They spent the better part of a month or so following Swedish sustainability advocate Greta as she continues her quest to bring much-needed awareness to the sad state of the world and the essential, deep-rooted changes we as a species and global civilization urgently need to undertake.

  • Fitness school, question 38. Is obesity itself tied to diabetes type 2 and coronary artery disease?. Yes or no?.

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



    Question number 38 in our School of Fitness.
    Time for a short one.
    Obesity is no friend of the bettering of our health and longevity.
    Just as how the old school act of serious bulking never did anyone's health and fitness levels any favors. And pointing this scientific reality out is not about fat shaming. It´s about helping the world and its individuals turn the tide toward better health, and better fitness. And doing so does not remove peoples individual right to pick whatever body size and fat percentage that they so prefer.
    My Question:.
    We already know that obesity ( and a fat powered high BMI ) increases unhealthy factors such as high blood pressure and high cholesterol. And it often increases depression, drowsiness and general sedentary choices. Which indirectly leads to worse health in numerous ways. But if a person with a high fat powered BMI is deemed healthy as far as those traditional markers are concerned is excess fat itself still bad?
    Put in another way, will a higher amount of excess body fat still lead to worse health even if your bloodwork turns out ok and you do not feel depressed and drowsy and you do hit the gym?.

  • Fitness school, question 37: Can something as simple as a reduction of daily walking decrease our lean muscle mass in a noticeable way in just 2 weeks time?

    Quality time needed: 8 minutes


    Fitness School
    Do you know the right answer?.



    Question number 37 in our School of Fitness.
    Our previous question was fairly straightforward, so for this one, we are dusting off the more complex stuff. In other words, put on your thinking cap before you proceed without hesitation through the hallway of healthy fit wonders :).
    You already know that keeping fit and lifting your weekly weights and doing your daily cardio is nothing but a rejuvenating choice. It's good for your strength, duh.. It is wondrously good for your harty heart health, and it aids your cognitive and creative processes. It lowers depression and tardy drowsiness. And if you have been keeping up with me over the years, you also know that keeping fit on a regular weekly basis also lowers your physical age by quite a noticeable margin too.
    But let us get down and dirty with some actual numbers and perhaps give you cold hard inspiration to just keep going with your daily health and fitness choices because even the impact of what might seem like a tiny little daily thing is profoundly big over time in a long range of ways.
    My Question:.
    What happens with the lean muscle mass for people above 70 years of age if they take a few thousand steps more or less per day for 2 weeks time?.
    Read on to reveal just how big the impact of that tiny change can be below the break.

  • Fitness School, Question 36, Will lifting weights 1-3 days per week be enough to lower cardiovascular related mortality?.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 36 in our School of Fitness.
    All forms of fitness activity is a tiny little pill of good health no matter who you are.
    But is the simple act of lifting weights one to three days per week enough to substantially lower the risk of cardiovascular related mortality?.
    Yup, that is how easy and straightforward question number 36 turned out to be. And why? Because we have a brand new study to lean back on when it comes down to the (obvious) answer.
    Read on to reveal the complete Q and A below the break.

  • Going beyond 1.5C. Our world and daily life behind the IPCC report.

    Quality time needed: 27 minutes


    Cause & Consequence.

    Life on Earth laid bare by the IPCC report.



    But before we head on over to the meaty real life data of our reckless modern day life, which the 2018 IPCC report painfully laid bare, walk with me as I step out on frosty cold northern shores for my morning walk.

    Just a Thursday, spent on northern shores.
    And this is the way I started this gorgeous little Autumn day.

  • Roundabouts in the milky way galaxy. The duality of a sustainable earth, and interplanetary living.

    Quality time needed: 14 minutes


    Walking through the gates of autumn.

    We see a brand new dawn.



    Life itself is this majestic mirror world of brilliance and incompetence. Eternally merging and reflected, individually disengaged yet perfectly synchronized and attached to each other and everything else.

    Like the leaf that finds itself stranded on the wayward peaks of a stormy ocean. They are each others counterpart, yet entirely different. Individual objects, entwined and interconnected. Disengaged and perfectly unique.

  • Into Autumn, the spider´s lullaby. Random thoughts on life from another gorgeous day.

    Quality time needed: 5 minutes


    Walking through the gates of autumn.

    Together with a tiny little spider.



    And today, there´s officially a full-blown Autumn song playing out there in nature. Gorgeous and sunny, on a Sunday =). Wind free, except for the tiniest of breeze that you can almost not see or feel as it slowly makes it way through the crown of leaves that towers above.

    But it is, none the less, Autumn.
    The colors of the trees reveal it. The pale blue September moon that hangs high up in the middle of the day is another telltale.

  • The anatomy and fitness function of our gorgeous human ass ( The mighty three we call the Gluteus ).

    Quality time needed: 9 minutes


    The gorgeous strength of Gluteus Maximus, Medius and Minimus.

    The science of health and fitness should always be your lifelong guide.



    Fitness is as wonderful for your health as it is for landing you a more sculpted and capable body over time.
    But that will never change that even fit people (quite a lot of them) are doing the right things for the wrong reasons. Case in point the fit and good looking girl you can see in the IG video I am linking to, she obviously trains hard and regular while being in great shape, and she does know quite a few things about the body and the science of staying healthy and fit.
    Which is wonderful on all counts.
    But like so many other gym goers she is seemingly misinformed about a few things too ( on the other hand, so are we all :P ). Allowing wrongful information and knowledge to shape her choices and the choices of other people that gulps up everything we fit people believe to be true. However, if you are willing to listen to it the beautiful science of health and fitness will guide you towards a better body and better health and better workouts if you pay attention to real fitness science instead of personal opinions. You see, there is nothing wrong with the exercises she is doing. But outside of the wonderful world of human anatomy, there is no such thing as an upper or lower butt muscle as far as your exterior appearance goes, nor is there a meaningful difference as far as your practical fitness capacity and workout goes.

    Click through and let us talk about Gluteus Maximus, Medius and Minimus.

  • Earth over shoot day is one of many events and situations during the year that signals the mindless gluttony of our evolving hybrid species.

    Quality time needed: 8 minutes


    Planet Earth - studies & life in the Anthropocene.

    A new way of life is needed.



    But what is it exactly? And why is something that sounds so cute something truly terrible that we need to take seriously as a global whole.
    To most people, it is more than likely just another ridiculous phrase keyboard warriors throw around once a year while they too waste this world to the point of no return.
    But this ever-moving yearly event day is anything but deadly essential.

    Every year this day signals the point in that year where we have used up all the naturally replenishing resources of this planet.
    And beyond this point, the planet is losing its inventory for the next year(s) ahead and it's capacity to restock.

    Which if we are talking about corporations and business leaders is something that would cause pretty much every corporate leader out there to die from a heart attack if it persistently happened to their business. But when its Earth, people just shrug their mindless shoulders and look the other way as if the greenhouse we are subsisting in isn't the singular thing that feeds and house us all.

  • Fine Art & living room products by Mike Koontz. All featured products are available for purchase.

    Quality time needed: 5 minutes


    Your living room
    contemporary art & style



    We carry with us our own unique style and touch, in person, the way we are. The choice in our clothes, our fitness and the way we train and live our healthy fit life. Our individual thoughts are stamped by our unique nature. The way we have sex, the books we read, the movies that make us cringe or wax, the deep secluded passion, the music that makes our soul float, and the things we truly like in life.
    The way you are and see the world carries through in everything.
    It shows in the gym, and it is made perfectly clear in the boardroom.











    It is visible in the way you handle your lover, and in the style and feel of your living room.
    The person that you are is not just reflected in those things, but your surroundings in life and nature and home speak in equal measures to your inner self and carries with it real significance for how much you, in turn, will enjoy both life and the everyday castle you call your home.




    This is my contribution to your life.
    A touch of the genuine northern soul that is the Vikings true home.

  • Fitness facts: How and why does the range of motion in any given strength exercise matter?.

    Quality time needed: 8 minutes


    Diving down into a range of motion and squat study.

    The science of health and fitness should always be your gym guide.



    Right now, if you enter any given gym, the wonderful world of barbells will conjure up as many opinions as there are fitness girls on Instagram, no matter the subject.
    And plenty of opinions are exactly that, personal opinions, formed by peer pressure in the gym, on social media, or by fit vixens looking to make a bigger following by posting daily stuff which may or may not be factually correct.

    There are out of date school gym coaches still living in the past, badly informed parents, friends, big brothers, big sisters, commercial interests only looking out for the next conference call, as well as uninformed writers working for big tabloids which just happened to draw the assignment to make a puff piece on fitness.

    So let us instead look at science and what it actually has to teach us about the range of motion for any particular exercise. And for the purpose of this article, let us focus on a Squat centric use case since legs and ass are thankfully all the rage anyway :).

  • Moments from the Anthropocene, the fox and my morning coffee.

    Quality time needed: 6 minutes


    The scent of black coffee.

    And wild breakfast companions.



    'Today' (another today ) while enjoying my first cup of coffee standing outside on my sun-drenched porch, I could hear something sneakily make its way through the underbrush and thick tall grass and florals that intermix with the deep dark, and thankfully, untouched old forest at the edge of my property.

    Fast forward just a little bit and I could start to see the movement in the thin youngling trees and the tall flowers. Something was out there, touching here and there making the wild plants and florals sway as it drew nearer me.

  • The savagery that is the carnivore dietary plan vs the science of health and fitness.

    Quality time needed: 15 minutes


    The error of your way.

    Could be spelled 'the carnivore diet'..



    A growing number of people in the world adopt healthy, fit living by going increasingly more vegetarian for a long range of personal reasons and or due to scientific reasons. Some of those reasons often include the substantial increase in cancer and diabetes risk that eating red meat and highly processed foods causes, or the impossible mathematics behind an entire world eating ever higher amounts of meat, or the incredible amount of pollution that animal food production causes.

    And facts are, that all those reasons are equally good, sound and true, so it does not even matter why you do it. It is a good and healthy choice to eat less red meat, and by doing so you will contribute towards a healthier you, and a healthier world.

  • Anthropocene: 12 vaquitas left in the world before they too face the ultimate end of line which is called extinction.

    Quality time needed: 5 minutes


    The vaquitas are sadly not alone.

    This is the Lost World of Planet Earth.



    Around the world, the vaquitas are sadly not alone, there are countless of animal species, plants and all that´s facing the threat of extinction in ever greater numbers. And the pace is accelerating, so it´s not business as usual.
    Worse, this is all down to man-made issues.
    It got nothing to do with prey and predatory fluctuations. And it got nothing to do with natural events and Earths naturally changing cycles.

  • Let us talk about the concept of 'Half Earth' and why both Dr Cristiana Pașca Palmer, UN and I share the opinion that it is all about 'Whole Earth'.

    Quality time needed: 7 minutes


    People & Planet is just a mutual ecosystem.

    The Lost World.



    A long and well established connective tissue in the way I talk and write, and think about health & fitness is that we are all connected through this global ecosystem we all share.
    Which is why I have over the years pointed out that living in a sustainable way is ultimately all about health. Individual health & planetary health. People that are opting to eat shit just isn't healthy.
    Neither from a planetary or individual perspective.

    Just as how healthy fit people that´s living unsustainable, just isn't healthy living people either.

  • Fitness School, Question 35, Let us dig deep down into 'standing barbell row' and the complete amount of muscles it will engage and activate.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 35 in our School of Fitness.
    Once we venture beyond the glorious realms of leg and glutes training, there is the never-ending hallway of kicking and boxing to explore and conquer.
    But what else lies beyond the joy of those fit & healthy cornerstones?.
    Well, if it was not obvious so far in life, martial arts and legs and glutes have their equal in the colossus that is weighted back training.
    And when it comes down to weighted back training, actually, when it comes down to working the upper body at all, there is one exercise which I will never hesitate to put front and center (together with deadlift), and that is 'Standing Barbell Row'.
    Here is my question:
    Standing Barbell Row will challenge and work you from top to toe.
    But can you list all of the muscles which you will activate when you do this bad boy in a properly challenging way?.

  • The things we see in the rearview mirror, the world meat free week, and Scandinavian winter scenes.

    Quality time needed: 6 minutes


    Views we catch in the rear view mirror as we leave #worldmeatfreeweek behind us.

    The Lost World.



    Good and healthy vegetarian food is able to provide health & fitness improving nutrition for far more people, despite polluting much less and using up a lot less landmass vied towards animal farming.
    And you can quote me on that because that simple statement is 100% based on science & clear-cut facts instead of peoples personal opinions and conjecture.

    In fact, food production from animal farming is already using up 83% of our global agricultural land. Yet, it is only managing to deliver about 18% of the calories we consume. And does that situation not sound completely unsustainable and fool-hearted to maintain?.

  • Fitness School, Question 34, Is there a connection between weighted leg and glute training and your brain maintaining a healthy neurological cell production?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 34 in our School of Fitness.
    Yes, we absolutely love our leg and glute day. The challenge it provides is a huge mountain of fun to climb every single week.
    But, did you know that you are not just strengthening your lower body when you are building stronger legs, ass, and hips?. Of course, you do. You know damn well that those leg days are crucial for the health and wellness of your lower back and abs too. And it sure does tax your heart and metabolic functions too. However, let us go upstairs towards our brainy area with this question.
    Here is my question:
    Is it true that weighted exercises in the gym for your leg and glutes will increase the production of healthy neural cells? ( which are crucial for the capacity and health of our brain and entire nervous system )

  • 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?.

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