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.

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.

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.

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











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




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

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 :).

'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.

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.

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.

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.

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

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

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

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

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

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


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

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

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


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

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

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

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.

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

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

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

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

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

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

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

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

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

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

Question number 22 in our School of Fitness.
2017 came and went in a glorious display of Northern lights. But now that we are all one year older. Let us take a look at that age-old saying that we recover worse and slower after a hard workout in the gym as we grow beyond our 30´s.
Is there any truth to this at all? Or is this just one more thing that people got wrong in the name of lacking insight, age-related fears, and youth-obsessed peer pressure?.
To put it simply.
Will the 22-year-old you recover better after a kick-ass weight lifting workout in the gym doing intense deadlifts than the 50 year old you will be able to do, or can you safely go at it just as hard knowing that you will recover and improve just as good?.

Eating healthy is an essential part of every human beings healthy fit lifestyle.
And like keeping active and healthy at the gym and in daily life it's a daily choice.
Going plant-based with your food choices is one of the better food choices you can do. As long as you keep on top of your protein, your fat ( Omega 3 mainly ), iron, B12, Iodine and creatine going plant-based is very easy to do and super beneficial for health & fitness ( and the planet ).

Enjoy a healthy fit, and happy 2018 people, but before I start our shiny new year by giving you the single best health & fitness advice you´ll ever get in life, a tiny little micro-short story to welcome you to the rest of your life.
"the dragon that climbed the world of ice"
'I watched it climb
the world of ice that towered us both
its mighty tail stung the icy cavern beneath us, like a spear it was thrust into the chest of the icy mountain, sending splatter of man-sized ice blocks and snow that bled into the bottomless pit, while it drove its left and right limbs into the frosty mountain above us

and slowly
over the endless void of time

the dragon climbed its way upward
through a world of ice that tried to hold us captive

we climbed
endless step by endless step towards the moon and the stars to hunt them one by one'.