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.

[ 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.

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.

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.

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.

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.

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.

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.

60 minutes of HIIT interval.
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.

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.

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 ).

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.

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.

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.

Related article, Study, fitness induced mitophagy.
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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.
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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, 40g of protein, increasing post workout protein synthesis.
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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 49: Is a reduction of inflammation in our bodies one aspect of the many wonderful health improving outcomes of regular fitness?

    Quality time needed: 2 minutes

    Health is shaped and molded through your daily choices.
    Do you know the scientific outcome of your daily life?.

    Question number 49 in our Scandinavian.fitness School here at 'a Norse View'.
    Physical activity & fitness exercise of various levels, intensity, and volume improve many aspects of our human health. Including a highly beneficial effect on musculoskeletal health no matter gender or age.
    Other factors include improving our metabolic and cognitive health & functions.

    As a result, regular life long fitness.....
    Reduces the risk of cardiovascular diseases.. Diabetes, and several types of cancer.

    Greatly reduced osteoporosis as well as depression and improved volume and capacity of our physical gray matter mass, are other areas of our life long health that benefit substantially from daily physical activity and regular fitness.
    But, will intense regular fitness exercise also reduce inflammation throughout our bodies?....
    Because if so, that would provide huge health benefits all by itself. Simply put, less inflammation in our bodies reduces heart health risk and the onset of cognitive decline and biological aging amongst other things.

    So read on beyond the break and let us take a look at how intense fitness might reduce inflammation too.

  • Fitness school, question 48.. Smoking kills millions of people every year, and harm hundreds of millions more.. But can the body recover from damaged lungs if you stop smoking?..

    Quality time needed: 2 minutes

    Health is shaped and molded through your daily choices.
    Do you know the scientific outcome of your daily life?.

    Question number 48 in Scandinavian.fitness School of Fitness here at 'a Norse View'.
    Most of the time our fitness school questions revolve around the scientific impact of your fitness and or food choices.
    But every now and then we dip our toes into the wider ecosystem of things that carry with them a huge impact on our individual health, such as air pollution. Because a truly healthy life has to consider all aspects of our lifestyles.
    One area of "air pollution" is smoking. Not only do non smokers hurt their health due to others unhealthy smoking habits. But the smokers themselves harm their own health in even greater strides.

    So much so that Tobacco smoking is perhaps the biggest single influencer on a human beings mutational burden, usually adding anywhere between 1,000 to 10,000 mutations per cell inside of the human body. In the end, being a major driver of various cancer forms and fatally damaged lungs. But, the human body is amazing at recovering from almost all forms of injuries and health issues once we start making healthier choices a regular thing.

    And now, a brand new 2020 study is shining light on just how well a typical smokers damaged lungs will recover once that smoker chooses to stop their unhealthy smoking habits.

    So read on beyond the break and let us dig deeper into the health impact of smoking and just how good our human lungs might recover once a person decides to end their self harming habit.

  • Fitness school, question 47.. Can we still make the fact based claim that the core temperature of the modern day human body is 37c on average?... Or has this well established scientific fact actually changed in the last 100 years?.

    Quality time needed: 1 minute

    Health is made from your daily choices.
    Do you know the answer to our question?.

    Question number 47 in our School of Fitness.
    Interestingly enough we actually uncover new scientific facts about the human body every single day.
    Things we thought we knew sometimes become nothing more than the incorrect truth of yesterday. All while we continually prove that life and nature, and biology itself is endlessly progressive and changing.
    So for today, I would like to know if we can still make the fact-based claim that the core temperature of the modern-day human body is still 37c on average?...
    Or has this well established scientific fact actually changed in the last 100 years?.

    Read on beyond the break and dig deeper into our fitness school question before you pony up the right answer.

  • The scientific correlation between our food choices environmental impact and bad human health.

    Quality time needed: 1 minute

    Fitness is a science driven journey.
    And so is sustainability.

    So let us get it out of the way right away.
    Poor food choices remain a leading worldwide cause of mortality and bad health. But, poor food choices doesn't just harm our own health and longevity, bad food choices and the production that is needed to create the lackluster food that so many bases their entire food life on causes huge, unnecessary environmental degradation as well.

    So much so that the much needed (read essential to do) UN’s Sustainable Development Goals and the Paris Climate Agreement is virtually impossible to fulfill unless we, as a global species make the switch to healthier, plant-based food choices.
    This article will display how different food groups directly connect 5 health outcomes and 5 aspects of environmental degradation with each other.

  • Available Fine Art & Lifestyle products. Art, design and photography by M & M. Our products are produced and sold by #Society6.

    Quality time needed: 8 minutes

    Your life is your on going art and history
    Contemporary art & products for a healthy fit life and planet.

    Each of us is the mere sum of our unique life choices, our thoughts, and way.
    Be it in person, or through the way we shape life around us. This uniqueness is evident even in our own persona, our style and life choices that takes place on this endless every day path that we call life.It is as such, ever-present in the way we build and shape the castle and life which we call our home.
    You can feel and see it, in the choices of your clothes, and other peoples fitness regime.
    It is persistent through our art choices and the way we train and live our very own healthy fit life.

    It is forever present inside our deeply individual thoughts, and it is perpetually stamped in the essence of our unique nature. Read on beyond the break and step into our lifestyle store where you can buy clothes and fine art and other lifestyle products, with art, design and photography by M & M.

  • Fitness school, question 44: What is the actual weight of one cm3 lean muscle mass, and will that weight per cm3 be able to also differ ever so minuscule between fit people and out of shape people (generally speaking that is).

    Quality time needed: 1 minute

    A healthy life is a daily process created by making healthy science based choices.
    Do you know the right answer?.

    Question number 44 in our School of Fitness.
    Time for a short and sweet little one.
    As stated in the subject line, lean muscle mass has another weight/density ratio than fat, so a body mass that is made up of more fat and less lean muscle mass will display a bigger mass at a lower body weight, while a body that has a greater amount of lean muscle mass will actually have a higher body weight compared to what its body mass might make you believe.

    Read on beyond the break and dwell deeper down into today's fitness school question.

  • Pressmeddelande: Biologiska mångfaldens dag 2019 tar en tur i naturen för en stund med naturfoto och fitness prat i Höga Kusten.

    Quality time needed: 1 minute

    a Norse View & Scandinavian.fitness.
    Biologiska mångfaldens dag 2019, Höga Kusten, Sverige.

    Humlesafari, fladdermuslyssning, fjärilsbingo, krypletning och fågelvandring – den 22 maj uppmärksammas den internationella FN-dagen Biologiska mångfaldens dag med en mängd olika evenemang runt om i Sverige.

    Den årligen återkommande bmf dagen är numera en av Sveriges största naturhögtider och 2019 arrangerar naturorganisationer, kommuner, skolor, myndigheter,företag och privatpersoner över 200 aktiviteter runt om i landet, från Kiruna i norr till Ystad i söder. Det görs både för att visa upp vår artrika natur och för att uppmärksamma en av vår tids stora ödesfrågor – den oroväckande snabba förlusten av biologisk mångfald.

    I Höga Kusten arrangerar Mike från a Norse View och Scandinavian.fitness en dagstur ut i naturen där vi blandar naturfoto i en vacker insjömiljö och faktabaserat prat om kost, träning och hälsa.

  • 'The solitude of lonesome birds nest and winters white caress'.. Thoughts from a moment in life, spring 2019.

    Quality time needed: 1 minute

    You are life itself.
    And life resonates in response to you....

    At any point in time there is a history of past moments, both lived and never experienced which all lead up to and beyond the here and now.
    Strings of time and lives stretching further out from this particular point in time as wilderness own roadside of multiplying pathways reaches out, leading perpetually forward and away into the branching future.

  • Fitness school, question 43: Will a daily shower of daylight increase your body's capacity to deal with a long range of biological issues?

    Quality time needed: 1 minute

    Fitness is built upon the science of you.
    Do you know the right answer?.

    Question number 43 in our School of Fitness.
    You already know that getting outside for your daily daylight shower is tremendously good for #VitaminD production and keeping your circadian clock healthy & primed.
    But that is not all.

    Getting out and about in daylight also boost your t cell capacity.

    But what exactly does that mean?, read on beyond the break and dwell deeper down into today's fitness school question.

  • Fitness school, question 42: Will maintained fitness reduce menstrual pain for the majority of women?

    Quality time needed: 1 minute

    Fitness is built upon the science of you.
    Do you know the right answer?.

    Question number 42 in our School of Fitness.
    Fitness has been established in scientific studies in the last few years as a health-improving daily life painkiller.
    Making it even better is the fact that it comes completely free of cost and nerve-wracking & time-consuming doctors appointment and unhealthy side-effects. Lowering pain and debilitating health issues such as arthritis while fortifying your lifespan and health.

    But is that tremendous gratis painkiller effect applicable to menstrual pain too?.

  • Wildlife Facts: Camelopardalis, 'The camel that could have been a leopard'.. What animal am I talking about right now?

    Quality time needed: 9 minutes




     Arctic Sunrise - Year 4.5 Billion
    The camel that could have been a leopard.


    One of planet Earth´s most unique land-living animals still roaming about in the wild also happens to be one of the cutest and most enchanting, and gentle colossuses that have ever existed. Yet, somehow, despite the towering size and unique characteristics of these majestic critters they are also one of the lesser talked about wildlife stars. And so it happens that by now they are like so many other species highly endangered without anyone really paying attention.

    But perhaps that is the reward that life gave these majestic beings that float across the land they call home as if they are majestic land dwelling whales. A backseat in the human consciousness as we proceeded to decimate their global population with 40 or so % in less than 30 years.

  • Fitness school, question 41: The science of our human fitness anatomy. Scalenus Anterior, medius and posterior.

    Quality time needed: 1 minute

    Fitness is built upon your own anatomy.
    Do you know the right answer?.

    Question number 41 in our School of Fitness.
    Beneath the tasty, delicious joy and sexiness of a life built on plant-based food and fitness, the weights you lift, the miles you walk and run. The mountains you climb, and the sandbags you punch and kick there is not just a burning passion and increased life quality. Nor is it just a question of the enhanced health and joy you can touch and feel deep inside both body & mind.
    No, there is also this marvelously progressive thing called science. Because all the physical fitness things, the sweat and healthy living discipline that others see are ultimately powered by the all-encompassing facts of biological life.

  • Fitness school, question 40: The science of sugar and intestine tumors... In both mice & men.

    Quality time needed: 8 minutes

    Yet another study on food & health.

    Looking at the impact of sugar in food and beverages.

    Sugar is a much beloved sweetener. Craved like a lovers touch by most biological beings that dare to ever look into the abyss and allow its tastebuds to grace this natural force of addiction.

    But as much as all things living seemingly enjoy the taste of sugar and more modern artificial sweeteners. Scientifically speaking the bad health impact of sugar ( from obesity to diabetes and cancer risk, poor dental health and non existing nutritional value ) and other sweeteners have thankfully turned countless of humans into die hard "no sugar" please sentinels. So let us take a brief look at a brand new 2019 study and let us find out if this study too will add even more reasons to say no to sugar and other sweeteners in your food and beverages.

  • 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.
    Yes, it is once again time for you to put your thinking cap on before you proceed without hesitation through the hallway of healthy fit wonders and science :).
    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 scientifically speaking 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 even small ordinary things like taking a daily walk carries with it a huge life long health and fitness impact.

    My Question:.
    What happens with our skeletal 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.

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

    Quality time needed: 10 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.

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