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.

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

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Mike Koontz
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Last Few Published Books and Articles

  • Över skog och mark, järn & gym, och mylla. Den biologiska mångfaldens dag 2021.

    Quality time needed: 2 minutes

    A sustainable society makes for healthier & happier nature, and people.
    What is the science based outcome of your daily life choices?.

    Pressmeddelande 2021-05-12
    Den biologiska mångfaldens dag firas i Höga Kusten.

    En av Sveriges största naturhögtider går in på sitt femte år. Det blir återigen ett annorlunda firande av Biologiska mångfaldens dag 22 maj i år på grund av coronapandemin. Med anpassningar och digitala aktiviteter skapar Sveriges naturföreningar ett späckat program med allt från uppvisningar av vackra naturområden till tips om hur du gynnar biologisk mångfald i din trädgård. I Örnsköldvik, Höga Kusten arrangerar Scandinavian.fitness återigen ett bmfdag evenemang, för året så blir det i form av ett lokalt mini Styrka Camp på gym och i natur den 22 Maj.

    – Det är femte året i rad som Natursverige satsar på att uppmärksamma Biologiska mångfaldens dag och det tredje året som Scandinavian.fitness deltar.
    Återigen visas det prov på stor entusiasm och kreativitet. Det ordnas allt från träning i naturen och tipsrundor till omfattande inventeringar av arter och webbinarier. Det finns också goda möjligheter att fira dagen på egen hand eller med sina närmaste, säger Erik Hansson, projektledare för Biologiska mångfaldens dag-initiativet.

  • Fitness school, question 53: Let us talk about nonalcoholic fatty liver & cancer risk..

    Quality time needed: 1 minute

    A daily 20 minute walk outside essentially showers you in health promoting daylight.
    What is the science based outcome of your daily life choices?.

    Question number 53 in our Scandinavian.fitness School.
    And today it's time for a short, and to-the-point, and focused Fitness school question.
    Just because, sometimes, all that we need is something short & wickedly sweet :).

    Drum roll, the lifestyle-based nonalcoholic fatty liver is pretty much as bad for us homo sapiens as its name suggests. But will it also increase your cancer risk?

  • Fitness school, question 52: The female menstrual cycle is a white water raft of hormonal changes over many days. But which ones jump up and down and what correlation might there be with stress?.

    Quality time needed: 2 minutes

    Enjoy a daily 20 minute walk and shower yourself in essential, health promoting daylight.
    What is the science based outcome of your daily life choices?.

    Question number 52 in our Scandinavian.fitness School.
    Health & fitness is created and maintained together. Feeding each other in this enduring, lifelong symbiosis no matter if our focus is our muscles strength, our heart health, cellular health, biological age, or the amount and size of our skeletal muscle mass,. Joint health and bone mass, hormonal functions, cardiovascular health, body fat levels, gut health, and even our brain are all intricately linked together.

    Fitness & health, body, and mind remain a perpetual cause and consequence system, where each individual aspect within our bodies affects and in turn, gets affected by all of the others in various degrees.

    In truth, a myriad of functions, which, individually, and as a whole, in turn, are shaped through our daily choices. Our surroundings, the type of food we eat, its nutrients, and the amount of those nutrients and their combined total.

    Environmental pollution, physical activity, sleep, relations, job, society, stress, et cetera.

    All combined, this is what determines the trajectory of our health and our fitness.

    And the menstrual cycle is, of course, no exception to this at all.
    Its impact on the female body and our highly influential hormonal system are in fact, very big. And as such, it is a highly relevant topic for any female that is aspiring to live a fact-based healthy fit life.

    But which hormones get affected the most during the menstrual cycle?. And how might stress tie into it?. If at all.

    Read on beyond the break for fitness school question number 52.

  • Fitness school, question 51: Potatoes versus rice. Two healthy food staples in any healthy fit lifestyle. But, what more is there beyond their nutritional makeup, and why should you care?

    Quality time needed: 2 minutes

    We are choosing the direction of our fitness and health through our daily choices.
    What is the science based outcome of your daily life choices?.

    Question number 51 in our Scandinavian.fitness School.
    Real Fitness progression requires, as well as creates injury free progression in health, especially, long term speaking.
    Likewise, making healthy food choices is just as important for health as it is for our fitness progression.

    But is healthy food habits really just about the nutrition our food constitutes and the health & fitness impact that nutrition carries with it?

    Some will say that this is all there is to our food choices, and plenty of good nutritional coaches do treat food and nutrition just like that. And that is an ok choice to do. Ok, but also lackluster in its view on the scientific ecosystem that is food and health, people and planet. Yes, as a personal trainer, and nutritional coach and Styrka Master coach mysef, I can not agree at all with that narrow, and incomplete view on health, nutrition and fitness.

    You see, eating healthy food is a staple in our personal fitness, and health, that is a given.
    The nutritional make up of our food choices is a major pillar in human health and fitness, just as important as the amount of food which we are consuming. But a truly healthy fit life also account for the scientific impact of our choices on our planets health.

    After all, if our personal food and lifestyle choices contribute to breaking the health of our entire planet, then we are unavoidably going to harm the health of ourselves since a healthy, sustainable society and planet is essential to the life long health and fitness progression of us all. As individuals, and a society.

    Hence todays question pitting good ol potatoes vs rice and the amount of water, and climate, and planetary impact these 2 healthy food staples causes. And just why 'small' stuff like this should matter to you.

    So read on beyond the break for the complete question and the correct answer.

  • Fitness school, question 50: Can we see some sort of health impact betweeen obesity and corona?. Updated May 2021

    Quality time needed: 1 minute

    The direction of your fitness capacity is made through your daily choices.
    What is the science based outcome of your daily life choices?.

    Question number 50 in our Scandinavian.fitness School here at 'a Norse View'.
    An abundance of body fat sadly does not help with improving many health and fitness metrics in life for us mere mortals.
    But, how about Corona?

    Will bigger levels of body fat lower your risk of dying from Corona, or will it increase your health risk?

    Well, we can not scientifically deduct every little thing with 100% certainty as far as Covid-19 goes right now. It is still a situation that is too recent, and adaptive to conclude some things with absolute certainty.

    We can however start to see some clear trajectories emerging when it comes down to higher body fat levels, and Corona.

    So read on beyond the break and let us take a look at corona and the probable correlation with our body fat levels.

  • 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.

  • Fitness school, question 46.. Can we make the fact based claim that visceral adipose mass is associated with increased risk of hypertension, heart attack/angina, type 2 diabetes and hyperlipidemia? Yes or no?.

    Quality time needed: 1 minute

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

    Question number 46 in our School of Fitness.
    Is it true that visceral adipose mass is associated with increased risk of hypertension, heart attack/angina, type 2 diabetes, and hyperlipidemia?.
    And just exactly what is visceral adipose mass?

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

  • Fitness school, question 45: Will increased or maintained fitness rejuvenate & improve hippocampal activity beyond 60 years of age?

    Quality time needed: 1 minute

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

    Question number 45 in our School of Fitness.
    Most people know by now that healthy fit choices in the gym and the forest trail, at home and in daily life are nothing but a ticket towards increased health and life span, in body and mind.
    But, the health of our biological system is made up of near-endless processes and aspects. And that certainly applies to the state of our brain. Hence today's focus on our brains hippocampal capacity and health.

    Read on beyond the break and dig deep down in our fitness school question.

  • 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.

  • 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.

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