Book: "Boscombe Valley Mystery'', a short walk down Baker street, adventure 4 in the chronicles of detective Sherlock Holmes life by author Arthur Conan Doyle. One evening read.




Suitable for teens and up. Explicit storytelling and events.
UHD book reading video TBA
Short story (One Evening Bed time read)
Short story number 4 from the adventures and life of English master detective Sherlock Holmes.
Enjoy!.

Photography and web adaptation: Mike Koontz
2017, a Norse View Imaging and Publishing



Music of the day
Sworn Oath by Sepultura



To the daisy that is my sun and inspiration












Our chapters and pages, and library menu can always be found to the left of the screen








Watch & listen to this book, or continue reading at your leisure

4k UHD video, watch and listen to this book in beautiful UHD once it is made available.

















We were seated at breakfast one morning, my wife and I, when the maid brought in a telegram.
It was from Sherlock Holmes and ran in this way:
“Have you a couple of days to spare? Have just been wired for from the west of England in connection with Boscombe Valley tragedy. Shall be glad if you will come with me. Air and scenery perfect. Leave Paddington by the 11:15.”
“What do you say, dear?” said my wife, looking across at me. “Will you go?”
“I really don’t know what to say. I have a fairly long list at present.”











“Oh, Anstruther would do your work for you. You have been looking a little pale lately. I think that the change would do you good, and you are always so interested in Mr. Sherlock Holmes’ cases.”
“I should be ungrateful if I were not, seeing what I gained through one of them,” I answered.
“But if I am to go, I must pack at once, for I have only half an hour.”











My experience of camp life in Afghanistan had at least had the effect of making me a prompt and ready traveller.
My wants were few and simple, so that in less than the time stated I was in a cab with my valise, rattling away to Paddington Station.
Sherlock Holmes was pacing up and down the platform, his tall, gaunt figure made even gaunter and taller by his long grey travelling-cloak and close-fitting cloth cap.











“It is really very good of you to come, Watson,” said he.
“It makes a considerable difference to me, having someone with me on whom I can thoroughly rely. Local aid is always either worthless or else biassed. If you will keep the two corner seats I shall get the tickets.”

We had the carriage to ourselves

We had the carriage to ourselves save for an immense litter of papers which Holmes had brought with him. Among these he rummaged and read, with intervals of note-taking and of meditation, until we were past Reading. Then he suddenly rolled them all into a gigantic ball and tossed them up onto the rack.
“Have you heard anything of the case?” he asked.
“Not a word. I have not seen a paper for some days.”
“The London press has not had very full accounts. I have just been looking through all the recent papers in order to master the particulars. It seems, from what I gather, to be one of those simple cases which are so extremely difficult.”
“That sounds a little paradoxical.”
“But it is profoundly true. Singularity is almost invariably a clue. The more featureless and commonplace a crime is, the more difficult it is to bring it home. In this case, however, they have established a very serious case against the son of the murdered man.”
“It is a murder, then?”
“Well, it is conjectured to be so. I shall take nothing for granted until I have the opportunity of looking personally into it. I will explain the state of things to you, as far as I have been able to understand it, in a very few words.












“Boscombe Valley is a country district not very far from Ross, in Herefordshire.
The largest landed proprietor in that part is a Mr. John Turner, who made his money in Australia and returned some years ago to the old country. One of the farms which he held, that of Hatherley, was let to Mr. Charles McCarthy, who was also an ex-Australian. The men had known each other in the colonies, so that it was not unnatural that when they came to settle down they should do so as near each other as possible.
Turner was apparently the richer man, so McCarthy became his tenant but still remained, it seems, upon terms of perfect equality, as they were frequently together.
McCarthy had one son, a lad of eighteen, and Turner had an only daughter of the same age, but neither of them had wives living. They appear to have avoided the society of the neighbouring English families and to have led retired lives, though both the McCarthys were fond of sport and were frequently seen at the race-meetings of the neighbourhood.
McCarthy kept two servants—a man and a girl.
Turner had a considerable household, some half-dozen at the least. That is as much as I have been able to gather about the families. Now for the facts.












The lost world





[ our,world

now lost

once born

in tomorrows

Dream, of yesterday

it,

changes

forever,

with

the birth

of

each tomorrow ]


































































June 3:rd & strange witnesses.






“On June 3rd, that is, on Monday last, McCarthy left his house at Hatherley about three in the afternoon and walked down to the Boscombe Pool, which is a small lake formed by the spreading out of the stream which runs down the Boscombe Valley. He had been out with his serving-man in the morning at Ross, and he had told the man that he must hurry, as he had an appointment of importance to keep at three. From that appointment he never came back alive.
“From Hatherley Farmhouse to the Boscombe Pool is a quarter of a mile, and two people saw him as he passed over this ground. One was an old woman, whose name is not mentioned, and the other was William Crowder, a game-keeper in the employ of Mr. Turner.
Both these witnesses depose that Mr. McCarthy was walking alone. The game-keeper adds that within a few minutes of his seeing Mr. McCarthy pass he had seen his son, Mr. James McCarthy, going the same way with a gun under his arm.
To the best of his belief, the father was actually in sight at the time, and the son was following him. He thought no more of the matter until he heard in the evening of the tragedy that had occurred.
















“The two McCarthys were seen after the time when William Crowder, the game-keeper, lost sight of them.
The Boscombe Pool is thickly wooded round, with just a fringe of grass and of reeds round the edge. A girl of fourteen, Patience Moran, who is the daughter of the lodge-keeper of the Boscombe Valley estate, was in one of the woods picking flowers.
She states that while she was there she saw, at the border of the wood and close by the lake, Mr. McCarthy and his son, and that they appeared to be having a violent quarrel. She heard Mr. McCarthy the elder using very strong language to his son, and she saw the latter raise up his hand as if to strike his father.
She was so frightened by their violence that she ran away and told her mother when she reached home that she had left the two McCarthys quarrelling near Boscombe Pool, and that she was afraid that they were going to fight.
She had hardly said the words when young Mr. McCarthy came running up to the lodge to say that he had found his father dead in the wood, and to ask for the help of the lodge-keeper. He was much excited, without either his gun or his hat, and his right hand and sleeve were observed to be stained with fresh blood. On following him they found the dead body stretched out upon the grass beside the pool.












The head had been beaten in by repeated blows of some heavy and blunt weapon. The injuries were such as might very well have been inflicted by the butt-end of his son’s gun, which was found lying on the grass within a few paces of the body. Under these circumstances the young man was instantly arrested, and a verdict of ‘wilful murder’ having been returned at the inquest on Tuesday, he was on Wednesday brought before the magistrates at Ross, who have referred the case to the next Assizes.











Those are the main facts of the case as they came out before the coroner and the police-court.”
“I could hardly imagine a more damning case,” I remarked. “If ever circumstantial evidence pointed to a criminal it does so here.”
“Circumstantial evidence is a very tricky thing,” answered Holmes thoughtfully.
“It may seem to point very straight to one thing, but if you shift your own point of view a little, you may find it pointing in an equally uncompromising manner to something entirely different.











It must be confessed, however, that the case looks exceedingly grave against the young man, and it is very possible that he is indeed the culprit. There are several people in the neighbourhood, however, and among them Miss Turner, the daughter of the neighbouring landowner, who believe in his innocence, and who have retained Lestrade, whom you may recollect in connection with the Study in Scarlet, to work out the case in his interest.
Lestrade, being rather puzzled, has referred the case to me, and hence it is that two middle-aged gentlemen are flying westward at fifty miles an hour instead of quietly digesting their breakfasts at home.”











“I am afraid,” said I, “that the facts are so obvious that you will find little credit to be gained out of this case.”
“There is nothing more deceptive than an obvious fact,” he answered, laughing.
“Besides, we may chance to hit upon some other obvious facts which may have been by no means obvious to Mr. Lestrade. You know me too well to think that I am boasting when I say that I shall either confirm or destroy his theory by means which he is quite incapable of employing, or even of understanding.
To take the first example to hand, I very clearly perceive that in your bedroom the window is upon the right-hand side, and yet I question whether Mr. Lestrade would have noted even so self-evident a thing as that.”
“How on earth—”











Mr Lestrade and the wave of his hand

“My dear fellow, I know you well. I know the military neatness which characterises you.
You shave every morning, and in this season you shave by the sunlight; but since your shaving is less and less complete as we get farther back on the left side, until it becomes positively slovenly as we get round the angle of the jaw, it is surely very clear that that side is less illuminated than the other. I could not imagine a man of your habits looking at himself in an equal light and being satisfied with such a result.











I only quote this as a trivial example of observation and inference. Therein lies my métier, and it is just possible that it may be of some service in the investigation which lies before us. There are one or two minor points which were brought out in the inquest, and which are worth considering.”
“What are they?”
“It appears that his arrest did not take place at once, but after the return to Hatherley Farm. On the inspector of constabulary informing him that he was a prisoner, he remarked that he was not surprised to hear it, and that it was no more than his deserts.
This observation of his had the natural effect of removing any traces of doubt which might have remained in the minds of the coroner’s jury.”
“It was a confession,” I ejaculated.
“No, for it was followed by a protestation of innocence.”
“Coming on the top of such a damning series of events, it was at least a most suspicious remark.”
“On the contrary,” said Holmes, “it is the brightest rift which I can at present see in the clouds. However innocent he might be, he could not be such an absolute imbecile as not to see that the circumstances were very black against him.
Had he appeared surprised at his own arrest, or feigned indignation at it, I should have looked upon it as highly suspicious, because such surprise or anger would not be natural under the circumstances, and yet might appear to be the best policy to a scheming man.
His frank acceptance of the situation marks him as either an innocent man, or else as a man of considerable self-restraint and firmness. As to his remark about his deserts, it was also not unnatural if you consider that he stood beside the dead body of his father, and that there is no doubt that he had that very day so far forgotten his filial duty as to bandy words with him, and even, according to the little girl whose evidence is so important, to raise his hand as if to strike him.
The self-reproach and contrition which are displayed in his remark appear to me to be the signs of a healthy mind rather than of a guilty one.”















Hanged men and dead fathers

I shook my head. “Many men have been hanged on far slighter evidence,” I remarked.
“So they have. And many men have been wrongfully hanged.”
“What is the young man’s own account of the matter?”
“It is, I am afraid, not very encouraging to his supporters, though there are one or two points in it which are suggestive. You will find it here, and may read it for yourself.”
He picked out from his bundle a copy of the local Herefordshire paper, and having turned down the sheet he pointed out the paragraph in which the unfortunate young man had given his own statement of what had occurred. I settled myself down in the corner of the carriage and read it very carefully. It ran in this way:











“Mr. James McCarthy, the only son of the deceased, was then called and gave evidence as follows:
‘I had been away from home for three days at Bristol, and had only just returned upon the morning of last Monday, the 3rd. My father was absent from home at the time of my arrival, and I was informed by the maid that he had driven over to Ross with John Cobb, the groom.
Shortly after my return I heard the wheels of his trap in the yard, and, looking out of my window, I saw him get out and walk rapidly out of the yard, though I was not aware in which direction he was going. I then took my gun and strolled out in the direction of the Boscombe Pool, with the intention of visiting the rabbit warren which is upon the other side. On my way I saw William Crowder, the game-keeper, as he had stated in his evidence; but he is mistaken in thinking that I was following my father.







I had no idea that he was in front of me. When about a hundred yards from the pool I heard a cry of “Cooee!” which was a usual signal between my father and myself. I then hurried forward, and found him standing by the pool. He appeared to be much surprised at seeing me and asked me rather roughly what I was doing there.
A conversation ensued which led to high words and almost to blows, for my father was a man of a very violent temper. Seeing that his passion was becoming ungovernable, I left him and returned towards Hatherley Farm. I had not gone more than 150 yards, however, when I heard a hideous outcry behind me, which caused me to run back again.

I found my father expiring upon the ground, with his head terribly injured. I dropped my gun and held him in my arms, but he almost instantly expired. I knelt beside him for some minutes, and then made my way to Mr. Turner’s lodge-keeper, his house being the nearest, to ask for assistance.















I saw no one near my father when I returned, and I have no idea how he came by his injuries. He was not a popular man, being somewhat cold and forbidding in his manners, but he had, as far as I know, no active enemies. I know nothing further of the matter.’

“The Coroner: Did your father make any statement to you before he died?
“Witness: He mumbled a few words, but I could only catch some allusion to a rat.
“The Coroner: What did you understand by that?
“Witness: It conveyed no meaning to me. I thought that he was delirious.
“The Coroner: What was the point upon which you and your father had this final quarrel?
“Witness: I should prefer not to answer.
“The Coroner: I am afraid that I must press it.
“Witness: It is really impossible for me to tell you. I can assure you that it has nothing to do with the sad tragedy which followed.
“The Coroner: That is for the court to decide. I need not point out to you that your refusal to answer will prejudice your case considerably in any future proceedings which may arise.
“Witness: I must still refuse.
“The Coroner: I understand that the cry of ‘Cooee’ was a common signal between you and your father?
“Witness: It was.
“The Coroner: How was it, then, that he uttered it before he saw you, and before he even knew that you had returned from Bristol?
“Witness (with considerable confusion): I do not know.
“A Juryman: Did you see nothing which aroused your suspicions when you returned on hearing the cry and found your father fatally injured?
“Witness: Nothing definite.
“The Coroner: What do you mean?












“Witness: I was so disturbed and excited as I rushed out into the open, that I could think of nothing except of my father. Yet I have a vague impression that as I ran forward something lay upon the ground to the left of me. It seemed to me to be something grey in colour, a coat of some sort, or a plaid perhaps. When I rose from my father I looked round for it, but it was gone.
“ ‘Do you mean that it disappeared before you went for help?’
“ ‘Yes, it was gone.’
“ ‘You cannot say what it was?’
“ ‘No, I had a feeling something was there.’
“ ‘How far from the body?’
“ ‘A dozen yards or so.’
“ ‘And how far from the edge of the wood?’
“ ‘About the same.’
“ ‘Then if it was removed it was while you were within a dozen yards of it?’
“ ‘Yes, but with my back towards it.’
“This concluded the examination of the witness.”















“I see,” said I as I glanced down the column, “that the coroner in his concluding remarks was rather severe upon young McCarthy.
He calls attention, and with reason, to the discrepancy about his father having signalled to him before seeing him, also to his refusal to give details of his conversation with his father, and his singular account of his father’s dying words. They are all, as he remarks, very much against the son.”











Holmes laughed softly to himself and stretched himself out upon the cushioned seat.
“Both you and the coroner have been at some pains,” said he, “to single out the very strongest points in the young man’s favour.
Don’t you see that you alternately give him credit for having too much imagination and too little? Too little, if he could not invent a cause of quarrel which would give him the sympathy of the jury; too much, if he evolved from his own inner consciousness anything so outré as a dying reference to a rat, and the incident of the vanishing cloth. No, sir, I shall approach this case from the point of view that what this young man says is true, and we shall see whither that hypothesis will lead us.
And now here is my pocket Petrarch, and not another word shall I say of this case until we are on the scene of action.
We lunch at Swindon, and I see that we shall be there in twenty minutes.”















It was nearly four o’clock when we at last, after passing through the beautiful Stroud Valley, and over the broad gleaming Severn, found ourselves at the pretty little country-town of Ross. A lean, ferret-like man, furtive and sly-looking, was waiting for us upon the platform.
In spite of the light brown dustcoat and leather-leggings which he wore in deference to his rustic surroundings, I had no difficulty in recognising Lestrade, of Scotland Yard. With him we drove to the Hereford Arms where a room had already been engaged for us.
“I have ordered a carriage,” said Lestrade as we sat over a cup of tea. “I knew your energetic nature, and that you would not be happy until you had been on the scene of the crime.”
Lestrade looked startled - i do not quite follow, he said
“It was very nice and complimentary of you,” Holmes answered. “It is entirely a question of barometric pressure.”
Lestrade looked startled. “I do not quite follow,” he said.











“How is the glass? Twenty-nine, I see. No wind, and not a cloud in the sky.
I have a caseful of cigarettes here which need smoking, and the sofa is very much superior to the usual country hotel abomination.
I do not think that it is probable that I shall use the carriage to-night.”







Lestrade laughed indulgently.
“You have, no doubt, already formed your conclusions from the newspapers,” he said. “The case is as plain as a pikestaff, and the more one goes into it the plainer it becomes. Still, of course, one can’t refuse a lady, and such a very positive one, too.
She has heard of you, and would have your opinion, though I repeatedly told her that there was nothing which you could do which I had not already done. Why, bless my soul! here is her carriage at the door.”











One of the loveliest women I had ever seen

He had hardly spoken before there rushed into the room one of the most lovely young women that I have ever seen in my life.
Her violet eyes shining, her lips parted, a pink flush upon her cheeks, all thought of her natural reserve lost in her overpowering excitement and concern.











“Oh, Mr. Sherlock Holmes!” she cried, glancing from one to the other of us, and finally, with a woman’s quick intuition, fastening upon my companion,
“I am so glad that you have come. I have driven down to tell you so. I know that James didn’t do it. I know it, and I want you to start upon your work knowing it, too. Never let yourself doubt upon that point. We have known each other since we were little children, and I know his faults as no one else does; but he is too tender-hearted to hurt a fly.
Such a charge is absurd to anyone who really knows him.”











“I hope we may clear him, Miss Turner,” said Sherlock Holmes. “You may rely upon my doing all that I can.”
“But you have read the evidence. You have formed some conclusion? Do you not see some loophole, some flaw? Do you not yourself think that he is innocent?”
“I think that it is very probable.”
“There, now!” she cried, throwing back her head and looking defiantly at Lestrade. “You hear! He gives me hopes.”
Lestrade shrugged his shoulders. “I am afraid that my colleague has been a little quick in forming his conclusions,” he said.
“But he is right. Oh! I know that he is right. James never did it. And about his quarrel with his father, I am sure that the reason why he would not speak about it to the coroner was because I was concerned in it.”
“In what way?” asked Holmes.
“It is no time for me to hide anything. James and his father had many disagreements about me. Mr. McCarthy was very anxious that there should be a marriage between us. James and I have always loved each other as brother and sister; but of course he is young and has seen very little of life yet, and—and—well, he naturally did not wish to do anything like that yet.
So there were quarrels, and this, I am sure, was one of them.”











“And your father?” asked Holmes. “Was he in favour of such a union?”
“No, he was averse to it also. No one but Mr. McCarthy was in favour of it.” A quick blush passed over her fresh young face as Holmes shot one of his keen, questioning glances at her.
“Thank you for this information,” said he. “May I see your father if I call to-morrow?”
“I am afraid the doctor won’t allow it.”
“The doctor?”
“Yes, have you not heard? Poor father has never been strong for years back, but this has broken him down completely. He has taken to his bed, and Dr. Willows says that he is a wreck and that his nervous system is shattered. Mr. McCarthy was the only man alive who had known dad in the old days in Victoria.”
“Ha! In Victoria! That is important.”
“Yes, at the mines.”
“Quite so; at the gold-mines, where, as I understand, Mr. Turner made his money.”
“Yes, certainly.”
“Thank you, Miss Turner. You have been of material assistance to me.”











“You will tell me if you have any news to-morrow. No doubt you will go to the prison to see James. Oh, if you do, Mr. Holmes, do tell him that I know him to be innocent.”
“I will, Miss Turner.”
“I must go home now, for dad is very ill, and he misses me so if I leave him. Good-bye, and God help you in your undertaking.” She hurried from the room as impulsively as she had entered, and we heard the wheels of her carriage rattle off down the street.
“I am ashamed of you, Holmes,” said Lestrade with dignity after a few minutes’ silence. “Why should you raise up hopes which you are bound to disappoint? I am not over-tender of heart, but I call it cruel.”
“I think that I see my way to clearing James McCarthy,” said Holmes. “Have you an order to see him in prison?”
“Yes, but only for you and me.”












I fear that you will find it very slow. But I shall only be away a couple of hours

“Then I shall reconsider my resolution about going out. We have still time to take a train to Hereford and see him to-night?”
“Ample.”
“Then let us do so. Watson, I fear that you will find it very slow, but I shall only be away a couple of hours.”











I walked down to the station with them, and then wandered through the streets of the little town, finally returning to the hotel, where I lay upon the sofa and tried to interest myself in a yellow-backed novel. The puny plot of the story was so thin, however, when compared to the deep mystery through which we were groping, and I found my attention wander so continually from the action to the fact, that I at last flung it across the room and gave myself up entirely to a consideration of the events of the day.
Supposing that this unhappy young man’s story were absolutely true, then what hellish thing, what absolutely unforeseen and extraordinary calamity could have occurred between the time when he parted from his father, and the moment when, drawn back by his screams, he rushed into the glade? It was something terrible and deadly.











What could it be? Might not the nature of the injuries reveal something to my medical instincts?
I rang the bell and called for the weekly county paper, which contained a verbatim account of the inquest. In the surgeon’s deposition it was stated that the posterior third of the left parietal bone and the left half of the occipital bone had been shattered by a heavy blow from a blunt weapon.
I marked the spot upon my own head.











Clearly such a blow must have been struck from behind. That was to some extent in favour of the accused, as when seen quarrelling he was face to face with his father. Still, it did not go for very much, for the older man might have turned his back before the blow fell.
Still, it might be worth while to call Holmes’ attention to it.
Then there was the peculiar dying reference to a rat.
What could that mean? It could not be delirium. A man dying from a sudden blow does not commonly become delirious.
No, it was more likely to be an attempt to explain how he met his fate. But what could it indicate? I cudgelled my brains to find some possible explanation. And then the incident of the grey cloth seen by young McCarthy. If that were true the murderer must have dropped some part of his dress, presumably his overcoat, in his flight, and must have had the hardihood to return and to carry it away at the instant when the son was kneeling with his back turned not a dozen paces off.











What a tissue of mysteries and improbabilities the whole thing was! I did not wonder at Lestrade’s opinion, and yet I had so much faith in Sherlock Holmes’ insight that I could not lose hope as long as every fresh fact seemed to strengthen his conviction of young McCarthy’s innocence.












It was late before Sherlock Holmes returned. He came back alone, for Lestrade was staying in lodgings in the town.
“The glass still keeps very high,” he remarked as he sat down.
“It is of importance that it should not rain before we are able to go over the ground. On the other hand, a man should be at his very best and keenest for such nice work as that, and I did not wish to do it when fagged by a long journey. I have seen young McCarthy.”
“And what did you learn from him?”
“Nothing.”
“Could he throw no light?”
“None at all. I was inclined to think at one time that he knew who had done it and was screening him or her, but I am convinced now that he is as puzzled as everyone else. He is not a very quick-witted youth, though comely to look at and, I should think, sound at heart.”
“I cannot admire his taste,” I remarked, “if it is indeed a fact that he was averse to a marriage with so charming a young lady as this Miss Turner.”












“Ah, thereby hangs a rather painful tale. This fellow is madly, insanely, in love with her, but some two years ago, when he was only a lad, and before he really knew her, for she had been away five years at a boarding-school, what does the idiot do but get into the clutches of a barmaid in Bristol and marry her at a registry office? No one knows a word of the matter, but you can imagine how maddening it must be to him to be upbraided for not doing what he would give his very eyes to do, but what he knows to be absolutely impossible.

It was sheer frenzy of this sort which made him throw his hands up into the air when his father, at their last interview, was goading him on to propose to Miss Turner. On the other hand, he had no means of supporting himself, and his father, who was by all accounts a very hard man, would have thrown him over utterly had he known the truth. It was with his barmaid wife that he had spent the last three days in Bristol, and his father did not know where he was.











Mark that point.
It is of importance. Good has come out of evil, however, for the barmaid, finding from the papers that he is in serious trouble and likely to be hanged, has thrown him over utterly and has written to him to say that she has a husband already in the Bermuda Dockyard, so that there is really no tie between them.
I think that that bit of news has consoled young McCarthy for all that he has suffered.”

























































a Norse View Imaging and Publishing


established 2013








Copyright 2017
a Norse View, Mike Koontz

'The life and adventures of Sherlock Holmes', Part 4. a thrilling slice of adventure from the life of Sherlock Holmes by Arthur Conan Doyle continues with another short story in Part 5.

Thank you for reading.



Author
Arthur Conan Doyle
Photography
Mike Koontz
To the daisy that is my sun and inspiration

   Google+
   Medium
   My livingroom art
   Author page, Mike Koontz
   





Last Few Published Books and Articles

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

    Quality time needed: 9 minutes


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



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


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

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

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 5 minutes


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



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


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

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

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 14 minutes


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



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

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

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

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



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

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

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

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 7 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



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

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

  • Fitness School, Do you know the right answer?. Question 22, is there any difference at all in recovery capacity after a hard leg workout in the gym depending on your biological age?.

    Quality time needed: 9 minutes


    Fitness School
    Do you know the right answer?.



    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?.

  • Fitness & Health: Going plant-based with your food choices is one of the better food choices you can do.

    Quality time needed: 2 minutes


    Complete the circle.
    Every single day.
    Fitness, Food & Health, its just science baby, smiles, sweat and science :).



    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 ).

  • The first day of 2018. A tiny micro-short story and the best fitness & health advice you will ever get in life. Let us kickstart 2018 and lay nothing but healthy fit days on the road ahead.

    Quality time needed: 6 minutes


    The arrival of 2018
    And the best health & fitness advice you will ever get.
    Life in the Anthropocene, its just science baby, smiles, sweat and science :).



    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'.

  • Life in the Anthropocene & saving the endangered Rhino. Kenyan ultra marathon providing the adventure of a lifetime and a world improving good cause.

    Quality time needed: 5 minutes


    Health & Fitness
    And the ultra marathon to save the Rhino.
    Life in the Anthropocene is all about our global and individual responsibility.



    And in some ways, I can not think about a much better and more current way to emphasize our individual and globally shared responsibility than the Kenyan Ultra Marathon taking place in 2018.
    It's like all the other sports competitions ever done about the individual responsibility to shape and form your ongoing life and fitness journey so that you can endure and conquer that particular challenge.
    But it is equally much a team effort, to better our planet and to save the Rhino.
    As such it serves as a proxy for our own health, and our modern day pollution, the local and global poverty, the gender and class-based inequality, the competition itself, and the endangered wildlife and all the species rapidly going extinct across the entire world.
    We are all responsible. Individually and globally.
    And in that spirit, this ultramarathon is not just about bringing together runners from all around the world, it is also a marathon to save the endangered Rhino from going extinct, and to better the entire world.

  • Naughty xmas poetry "There are secrets hiding, in the xmas tree" and a merry winter solstice to you guys.

    Quality time needed: 4 minutes


    Winter solstice poetry
    a quality xmas
    and happy new year.



    Enjoy the rest of December people and make sure to allow yourselves and others the only gift truly worth something this xmas. And that is to breathe and exhale, relax and enjoy each and every moment.
    Do not suffocate each other or stress yourself out as you try in vain to achieve the perfect holiday, there is no such thing when it comes to the way we celebrate new years eve, winter solstice, xmas or whatever you call it.
    Chasing perfection and meaningless details are what kills that perfect day even before it starts. So just enjoy your day, yourself and each other the way you are.
    Have a good one and now, here is my perfect xmas in the shape of a naughty winter solstice poem ( and moment ) I am calling "There are secrets hiding, in the xmas tree", enjoy the read and the days ahead :).

  • Fitness School, Do you know the right answer?. Question 18, will obesity increase my risk of developing Alzheimer?.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 18 in our School of Fitness.
    Obesity is no friend of any individuals longterm health. We all know that.
    But is cheering each other into obesity and being overweight also scientifically speaking, causing an increase in the risk of developing Alzheimer?.

  • Anthropocene: We have real global progress but also life diminishing quality for hundreds of million of people. Official UNICEF study.

    Quality time needed: 4 minutes


    Global progress.
    And diminishing lives.
    Life in the Anthropocene.



    In a world of global progress in a lot of important aspects, we can never close our eyes to the simple fact that hundreds of millions of people around this beautiful world are witnessing how their lives are becoming increasingly worse.
    quote:
    “In a time of rapid technological change leading to huge gains in living standards, it is perverse that hundreds of millions are seeing living standards actually decline, creating a sense of injustice among them and failure among those entrusted with their care,” “No wonder they feel their voices are unheard and their futures uncertain.”
    - Laurence Chandy, UNICEF Director of Data, Research, and Policy.

  • Black Friday 20% off: fine art for the living room walls by yours truly.

    Quality time needed: 3 minutes


    The art of living.
    Fine art for the living room walls by yours truly.
    Black Friday discount.



    You pick the size, the framing and whether you prefer the white margin or zero margins on your print and there you go, parcel on the way.
    Printing & shipping is handled by the Swedish fine art gallery Printler and they ship to all of Europe.
    And for Black Friday you´ll even get a 20% discount, valid until Monday 27 Nov.

  • 'At the bridge to Asgard, sprouts and roots grow the ever tree'. Here we live in the age of the Anthropocene.

    Quality time needed: 6 minutes


    sprouts and roots
    A healthy you, is a healthy world.
    Life in the Anthropocene.



    'At the bridge to Asgard, sprouts and roots grow the ever tree' through the gates of life and death, and the turning of the Midgard snake.
    We walk beneath a starry sky, weaved by light and dark and obscured shades our eyes can not see.

    We melt and turn the tides of time, as we spill the soil between our fingers.
    It drips back down to where it came from, all while the ants and worms grow unseen layers of brand new soil.

  • Fitness & Health: 'Health at a Glance' is a European health report covering obesity around Europe in 2017.

    Quality time needed: 7 minutes


    Health at a Glance
    A European health report 2017
    Fitness & Health.



    Health at a Glance is a European health report for 2017. And in it the United Kingdom is revealed to be Western Europes most obese nation.
    So, perhaps, fish and chips and beer just isnt the best of national food obsessions.
    Another important highlight that bounces right back at you is how obesity in the UK has increased by 92% since the 1990s ( it´s been increasing in every nation btw, but good ol England is leading the pack ).

    And since we also know by now that obesity & overweight is not just about a individual increase in body fat %, which would have been perfectly fine and all down to personal preferences in body composition and aesthetics, but instead is directly tied to a huge increase in several health issues, such as diabetes & cancer and severely decreased quality of life and longevity.

  • Anthropocene & the annual 'good country index' is back for its worldwide summary with the year 2017. And Scandinavia once again dominates.

    Quality time needed: 3 minutes


    Anthropocene
    the good country index 2017
    Life beyond 2028.



    Sweden once again dominates the good country index, sort of making it an annual business as usual reveal in other words.
    Sweden is followed closely by another Scandinavian country, namely Denmark, which, is no real surprise, the Nordic nations can be found at the top of the world, year after year, after year in a long range of beneficial, quality of life metrics and studies.

  • 9 million annual deaths due to worldwide pollution in air, soil, water. Life in the Anthropocene.

    Quality time needed: 4 minutes


    9 million
    annual deaths due to worldwide pollution
    The art of living.



    Every year the number of people that die prematurely due to worldwide pollution keep on increasing. And right now that pollution in water, soil, air, chemical or work-related pollution is already taking the life of 9 million people around the world.

    Let us think about that for one more second, every single year 9 million people end up dying prematurely due to the modern day pollution we all contribute to.

Go to top