Book: 'Tales from Winters Realm' Book 2, is a short song of words from Winters Realm, with poetry and photography, and short stories from life by Mike Koontz.

Suitable for a mature audience. 17+ and up. Adult storytelling and events.
UHD book reading video TBA
Weekend read (Three Nights Bed time read)
A short, sweet taste of life in words and views, the way I see it and the way I think about it.

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

Music of the day
Ashen roots by Netherbirds

To the daisy that is my sun and inspiration

Chapters and pages, library and language menu 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.

I walk
one step in front
of the other

the seasons, that play
upon thin threads of
trees and leafs
and flesh, it is the quaint imaginary

Is it spring or autumn
I cant quite tell
twilight morning

but perhaps you know
that the snow is gone
and the squirrel
plays it peculiar
song of joy

a beaver speaks
and the water breaks
once more
against both
old and
stones that lay
down in our creek

falcons and deers
two little cubs
and four foxes, near

the rattle of leafs
and the approaching morning
like in
a somnambulistic dream

whisper my name

The lost world

[ our,world

now lost

was born

in tomorrows

Dream, of yesterday





the birth

of tomorrow ]

a happy birthday wish, for one daisy

in the dark
of tranquillity
winter builds without an end

it howls
as it
nears the corner of tomorrow
like a wind and avalanche, furious

at first, builds and slowly turn
from within
winters subtle embrace
Like touches upon your
bare skin

from the warming snow of mother earth
wind swept, free-falling
we tumble
down the flowing hills
beneath the starry skies
of northern lights

warm breath
and melting snow

something stirs inside
every falling flake

a kiss
right beneath your ear
the tingle, touched

whispers unlocked
in the
covenant of night and day
lights that
always change
But never ends
in the shadow

inside, out
Our hot chocolate and sultry
high priestess
we now, undress
and taste
the sensuous cup
that is life

we crave and take
drink the light of sun and rays
on winters snow, the sparkling flakes and light
a sense of dew, right before the
lions roar
it turns to brightly
erupting ice

cascades that dance

upon the tip
of tongue, all wet and moist
it melts and slowly flows

The turning
of so many pages

a reminder of our touch
Soon to melt and stir
your dew with tongue
and fingers
as the day once more
and without a doubt
or slightest paus
will tomorrow, rise, from that bed of night

the approaching, light
sees us
walk the meadows
of the wild, not forgotten
like the spring and winters two seasons

a snake and dragon
that gives birth
to time
our changing circle, goes, for all of life

outside restrictive framing

as then, and once again,
we dress, undress
and sultry bathe
in life's
graceful light
in which, we float and dance
by the tides of our own creek.

and so
the world of many man slowly faded
from crowded streets
of cold and grim
back to sparkling

Not engulfed in russet flames
But soaked in
natures velvet
And nursery

The compassion
of furry beasts
and abstract, worn out
blankets of vibrant dust
and silenced colors

the sirens song
with sprouts from
Owls and Eagles
Their gratitude
Spread atop our emptied cities
the warming sun, of this world
With walls that long
last crumble

Beneath the tigers child that
now, roars again, at the ghosts
and ruins of absent man

Where did they go
Wayward Sapiens


that light

of this



evening walk

never ends

The Mouse In our Wall
We play in the snow, under the shooting star

Told to you, as I once told, a mind and girly soul, so beautiful.

Inside the walls of our homes, and lives. There are undraped windows through which we see both in and out, and at night I look out and up with you.
A shooting star stirs and moves the northern lights. Like a spoon through water, it moves before our eyes.
Clear as day yet slightly obfuscated through the sheets of glass, the world lay silent and it could very well be a dream as I witness the star cut through the puffy clouds.

And at night.
Some other times, there we are, walking through life's small moments and we are holding hands.

Together, we stand outside having walked amongst the falling leafs and the subtle snow.
Rain or sunshine matters not.

Looking in, through the of night, all chilly frosty glass, the burning lamps the pleasant light and warmth that moves and lives inside.
Is it empty we ask out loud, or is there someone looking out? Back at us.
Do they hear our silent minds, can they feel our burning soul and warming hands.

In between these two sides.
Neither looking in or out. Or perhaps, they do them both all the time.
There live a gnarly little furry mouse that moves about with his love and all their friends.

At night, you can hear them talk and hug it out.
They move, play and dart around, inside and outside the walls that people build. Sometimes they walk our floors, sitting near, our sleeping faces.
We kiss and make a cute little snowy angel. Your arms wisp around and I kiss your pretty lips, yet again.

And right there, can you believe it.
In the corner of my eye. I swear the little mice sits right nearby.
Looking out at us as we hug it out.

And perhaps he too thinks the very same. Looking out and about, at us and all the shooting stars.

The little mouse

as I once


a mind

so beautiful

Like the fables, that we all are dealt.
The child that was told, the lies of cloak and usurpers
misty rule

A history of obfuscated words

Behind your words and polished surface
I see what lay just beneath, the truth of you, that you sometimes hide from everybody
and yourself

I see that grain, the beauty that is truly
you, I feel its warmth no matter
others, lacking views

I tell you,
that I know
And that it is, all okay. Just the way that you really are
And all that you do I find
Just so perfect, the way you really are

In your eyes

I see

the truth

that lay


Winter sun, we meet again

Winter sun
The winds of this newborn day
Through trees comes calling

Carrying with
its parcel
a hymn of whispers
and trance-like song
That spreads like nights own mares
The winds
and burning stars
every which evening

Far beyond the reach
of our ephemeral

You dress before me
with hue in hair
Your eyes that speak
so warm in sunshine's

Your russet waves
moved by breeze of air, on top
Your neck and limbs
petite and naked
you proudly stand
With strands of velvet hair

And soon once more
your skin is covered
In moments
like a recurring song
of parakeets

Caught entwined
While we barefoot, down
the valley
of twelve rolling hills
Make our way, through cold and wet

We march and I follow
the trees and lakes, of this drowsy dale

Until we stand
with seasons
That speak, as always
of tis sweet, their prelude
the one, that changes

Like giants of stone and trees
in splashing falls
We clap our shields with
songs of thunder

As we greet the sun of winter
this breaking day
Once more

good morning

How many suns do you see
and how many of them, are looking back

I am going to try my hardest not to dry your weary readers eyes.
And to not bore you fruity minds with another poem or long winding thoughts.

But earlier this morning (it was a morning when this happened), as I waited for the moon to shield the sun I was laying down on my back and looking up at the hues of the pale blue that is the northern skies, I counted the known Universe for the briefest of moments from my position on the ground outside.

And so, once done, and back home again from my hike, I could not resist writing these precious few moments down.
Because let's be honest.

Is it not entirely mind blowing how amazing life actually is?.
I am talking about the sum of it all, from the tiniest of on going things in your personal life, to the scope of all that life holds, all the things that are real in life, all the known and unknown, all the wondrous things that float across the universe. The things we uncover each and every moment of every day. The joy, the smiles, the insights and the progress and vivid stuff that simultaneously make up the smallest and biggest of mundane things.

In all the obstacles that life will at times present, we also have the ever present promise of tomorrow and all that it do bring.
Yes, tomorrow, not the promised tomorrow of a thousand years, but our own present day tomorrow. You know, the day which you will quite soon wake up too once again, in 24 hours or less.

Self driving cars, Star Wars 8 and 9, Spider man stepping inside the cinematic universe of Marvel.
That tomorrow. The one that is happening right in the now.

And while you contemplate all the things of our tomorrow. All the small daily stuff you might enjoy or merely breeze through, such as reading the morning news while you brew a black cup of coffee, or the curating you do on your personal and brand new spotify playlist.

Remind yourself that for all of life's many faults and flaws, for all its big and small issues.
It is a wonderful and at times quite magical thing as well.
And now, let me take you on such a journey.
But do know that the following words and moments from my life, are without a doubt for adult minds alone.

October 10, morning by the lake
Our rowing boat and the white-tailed eagle, a slightly mature slice of life short story

As life progress across the expanding space that is time and the growing universe, it touches each and every one of us.
Changing us from the inside out, simultaneously and incrementally steering a continual change in both the largest and smallest of ways.
This gradual transformation caused by life and your own actual needs and healthy choices is as wonderful as it is taken for granted. But in truly rare everyday life moments, as life reach out to touch you as you cast yourself out to enjoy the untamed and never ending torrent that is life, something remarkable sometimes happens and in those moments you and life find yourself mixing and merging to change the wild waters of the entire universe through that very same unilateral and symbiotic touch.

This is one such day and slightly naughty moment

For me, and you, this could have been just another day of life. And of course, that was exactly what it was, a slice of everyday life down by the lake, but it was, also and forever, a perfect day with white-tailed eagles, white swans, and seagulls that slowly rocked our old wooden boat gently down our misty lake of wonders.

It was a perfect day for the two of us, no matter how anyone else would ever slice the dice and look at life.

But as my hand reached out, as we solemnly floated by the auburn colored trees and rocks that reached out into the water I touched your skin and slowly raised your skirt, we both smiled moments before I kissed your lips, rocking to the turning of the sea, and inside our slowly moving boat, my fingers soon gently touched your shaved and already aching wet privates to the sound of waves and birds, and the slowness of the warming breeze that rattled leafs and strands of hair before it seemed to eagerly help me stir your growing wetness.

As with every moment shared with you, life beneath the white-tailed eagle was made all the brighter, impossibly lush and vivid, just by being shared with you. For within you, the power to light the very core of entire worlds flows from nothing more than you simply being you.

And so, when you shivered and quaked for the first time this day, when your wetness rushed against my fingers in a series of quaking seismic contractions, the boat rocked just a little bit more, and the white-tailed eagle took to the sky above our heads, calling out our names with its peculiar gong like song, and with the sound of its mighty wings and your own pleasured moaning, your physical eruptions seemed to take a life of their own through the waves that rushed more sudden away from the boat, across the calm surface of the lake I know it rushed across the wild waters of the universe, as I made you cum again, life was changed and made forever richer.

By breathing, living and simply being, just the way you are, you paint tongues and kisses, the color of the sky and the motions of the rain as nature waters our garden of trees to bloom forever more bright and vivid, just by being you.

Happy birthday my October 10.

like a Lion
small cubs
and the bark of Tigers celebrating
fierce is the courage
from the depths of heart

black eyes and its prey
to sweet tooth and kin alike, in the dark of night
a wolf and its howling, a tale of life´s
real beauty

and, now,
all your fears
are in truth, unfolding

as but, a line of thought in the fragment of your mind

like the breaking dawn

in a room over this diner that for a while, still stands in silence, erect and waiting
like perhaps it is but a forgotten
left over
from tomorrows dream of yesterday.

Someone always will, shake their fist at the pale
blue sky.
They cry out loud, denying, the facts of ever changing life.
Our improving reality, shaped, by all our hands and needs.

But I shake my fist up at the sky, only to marvel at the sights and sounds of life and yesterdays
as it grows a brighter tomorrow in our fields of green.

and before this day go for another walk,
I have to ask.

Is that not, the sun caressing
your skin too?

Right before, we skinny dip
like the cutest little sharks
in the breaking dawn
of chasing moons and howling wolves

A galactic family tree

In the belly of a planet, high up above us amongst the stars and icy cold radiation of infinite space a new moon took its time to be born not long ago.
Slowly gestating in the comfort and safety of it's parents giant shadow and gentle touch. While outside in the vast playground all of its much older siblings where running around like busy little bees, waiting for the new born arrival to break free and too shatter their parents bonds, one day joining the other 60+ siblings on the merry go round.

Yes. this is a mighty big family.
Not just in numbers, but in size and scope too.

The biggest and oldest of the children is known as Titan, a fitting name for this play ground bully that towers mighty over the other kids with a diameter of more than 5,000km and a mass that nearly doubles that of Earth's own Moon.

The youngest one, still to young and small for us to be entirely sure that it will ever manage to break free from Saturn's hold and thus give birth to the planets 63 known Moon have already been given the name of Peggy.

While scientists today, of course, aren't entirely sure exactly if Saturn have managed to give birth to all of its current 63 moons (or if there has ever been more of them in the past) Saturn do give birth to new moons through the planetary rings of debris, dust and rocks that surround it.
And As we all spin through the Universe, the debris making up Saturn's massive and vast rings clumps further together over time and once a new body of mass have managed to grow big enough it slowly breaks free from the parental planetary hold and shadow by its own sheer mass, and energy that mass creates just by existing.

In the end giving birth to a new moon in our own little ever growing and changing corner of the galaxy.
Making the newest addition to the milky galaxy another ring that moves like a ripple through the calmness that is the pond we call "the milky way galaxy", and perhaps, one day, it will, like so many other moons harbour its very own deep oceans.

[are best enjoyed, with the right company]

Mist laid bare, the silent veil
Tis Barefoot and naked
Through meadows of dew and grass so gentle you came, this old summers day,
you took my hand so caring

No sound was heard, nor light was seen
as your feet beneath blankets of snow carry and guide me home
for tomorrow

The ghosts of night gently bow as birds fluttery will sing
Somewhere, this, forever
holds true
The birds, they sang, about the joy of spring,
as you laid me down

While our roses grow, their bed of flowers.
white daisies and furry balls that wisp through air
The sounds of bees
Your water, my dew, sprung forth the fragrance of this
winter day
that we might, forever call
nothing. but ours,
our scent, and this day

all wet we make it, like no one else's
the fragrance
is all ours

And I close my eyes, this day too.

a little something about the Alpine Swift I wrote the foundation for in October 2013

I decided to liberate this section and give it a well-deserved home here
Because, today, with the falling snow outside, life is simply put beautiful enough to serve as the background for a short mention of one of life´s many wondrous aspects, the Alpine Swift bird.

The Alpine swift is a migrating bird that enjoys one vast home stretching over the two continents of Africa and Europe. Two vast and separated continents that the Alpine bird will insist is in truth its own singular home.
The amazing thing, mind blowing even if you ask me.

For the Alpine Swift, Europe, is the nesting place, where it breeds and enjoy life more like a normal bird.
Which I guess make Europe the Alpine Swifts bedroom and living room :P, because that is the only continent where it actually, you know.. Lands, to rest, breed and eat.

The other home, the Alpine Swift gym

Africa, the Alpine swifts other home away from home here on Earth, can best be described as it´s fit and active gym room because that is the place where it spends 6 months per year without ever landing.

Yes, as far as we know, no one in Africa will ever get to see the Alpine Swift land, neither to eat or sleep or do any kind of normal bird things resting its tiny little feets and wings down on solid ground.
Despite spending half of the year in Africa the Alpine Swift apparently never stop soaring on the currents of air.

It eats and sleeps up in air!.
How about that? Imagine running and walking non-stop for 6 months and for every hill we pass by we close our eyes and let our legs carry us downhill while we catch a short nap :).

The bird somehow manages to stay airborne for 200 straight days, feeding on aeroplankton in midair and catching naps while still in flight, and once that gigantic Crossfit challenge has been put to the test, it returns to Europe's pleasant summers, to once again take part in every day birdlife, nesting and living on ground as well as air.

For full disclosure´s sake.
No, at this point in time, it is of course not 100% possible to say that some Alpine Swift´s never, ever lands even just for a minute or two while spending it´s six months in flight vacation time in Africa. It could very well be that a sick or exhausted Alpine Swift bird do land. That would not shock me.

But, so far in life, not a single Alpine Swift have been found, even once, to touch down on a tree branch or the ground while in Africa, not even for a single moment.

And that to me, is quite a mind blowing feat :).
So from me to you, have a wonderful rest of your day.
Enjoy it, love and live it and marvel at it all, no matter the height of your mountains or the depth of the surging sea, life is your art, so live it.

this is
our own tale of dewy good mornings

Coffee beans soon
be grinded
Fresh and vital,
the swirl
Of mornings slow aroma

Like a gentle unfolding
haze, it soon comes to life,
In every corner, to touch
our endless sky, which
we painted blue last
nights evening

I breathe you in,
The scent of dew that rise and fall
your naked limbs,
sultry, petite
You are, like life
Free, from form, perfected

Now, here you lay, right next to me
With the sun and the moon and the
wolves that follow

Grace like, vibrant
Your breath, soon
turn, the fabric, of my every

Here. You sleep
like winter, and summer
deep, but never not
full of life

Sculpted nails, and strands
of bed head hair
Something so
paramount and sexual, about your very being

Your eyes, flutter
Now open, with a smile, so
Eager, knowing, and
Not at all a string of
questions, I slowly

Touch, your neck
and shoulders, with my
Tongue and lips
I now find your
eager treasure

Our own scent
soon meet, and mix
With the fleeting tide
Of rimfaxes, falling dew
and the color of this mornings

Soon, on the outskirts
Of what is now, our creation, there remain
but a moving sea
of grass and trees

And now, we are
Like Audhumbla, giving birth
to countless worlds, with every taste
of our skin
and tongues colliding

Wolves & their stories from my world
Inside my own realm of
life capricious, so fleeting, and shapes
of proud
that walk like Vikings
The ones that never left, our world
from eons past
And tomorrows day, these things
that still hold
their shape and form in a sea of wild storms and
withered souls

We grow
Like fleeting mist around the base
of mountains so cold, that becomes
A giant that up from his knees rise
from the deep blue
to stand and climb the towering worlds

I can now see, the shapes of trees
Across the water
Slow it crawls, across our field
of view

We near the shore
until soon
without a sound
tomorrows land becomes
this day too

The common cyborg, 2028AD is a short stand alone sci-fi story from my near future book universe 2028AD, to go with my queen of forest snails photo.

She had been almost dormant, for 12 years. Locked down inside a sheltered room in New York's most respected private hospital. But last night she finally opened her eyes again. Not the way you and me open our eyes to the world each morning, not with pupils dilating as they let the streams of light inside our synapses and wondrous neurons.

Light from artificial screens and windows bursting with luminescence from the sun outside did not touch her mind and eyes in that way.

No, her eyes did not even open, not just yet.
Not the way you imagine them to open.

Her body would keep adapting for years to the shock of being jolted back to a conscious waken state from its dormant veggie like dwelling.
But she did see the world now, her mind was clear and wide awake, oh the sounds she could hear for the first time in so many years. They pounced against the finer strands of hair on her body, head, and ears.

And the things her mind was flooded with, the visuals of an entire world came rushing against her like a torrent of white waters hurling down the greatest fall.

Sensors from the drones and the phone that was now all hers, and all the smart wifi-enabled gadgets in her vicinity already communicated directly with her brain. The damage done by the combination of her accident and amyotrophic lateral sclerosis was now gone.
And so, she was seeing the entire room, and all the people inside of it.

The Neural Engineering System Design kept feeding her synaptic nerves with strikingly vivid visuals and her entire surroundings lit up like a Christmas tree inside her neurological pathways.
And on the down low, behind it all, words kept whispering to her, words and videos, a stream of media from the hospital network kept being processed by her own digital AI assistant, laid out like a perfect dish in the sparse and rustic kitchen only she could see inside her own mind.

She was making tea with her assistant now, splendid, gorgeous tea. And the scent of it wet her taste buds, and she knew without a doubt that it would taste utterly divine once it was done. But the world was silent, she tried to get her assistant to turn on her favorite Spotify playlist, but to no avail.

The people in her room kept pointing to the digitized floor to ceiling wall where the OLED tapestry slowly displayed a walk through a lush, arctic landscape. A woman to her right touched the wall and said, 'can you hear us'?.

'If you can, can you say hello. Or something.'
Minutes passed as the assistant kept talking to her.

Informing her of her own medical situation, the rejuvenating work the 're youth' blood plasma breakthrough had started doing on her liver, mind and lean muscle mass, and how the neurons that had failed her 18 years ago would continue adapting and integrating her entire body with her new and connected life.
It talked to her about the weather, her extended family, the hospital and DARPA, the neural cyber network implant inside her mind which translated the visuals and data-transfer bandwidth between the human brain and every connected technological device in her own vicinity.

It talked to her about the hospital she was staying at, the team of doctors that had worked on her. She got to know them all, even neuroscientist Andrew Schwartz from the University of Pittsburgh who had pioneered some of the breakthroughs that had led to this day.

The AI gave a brief description of how Trump had derailed the world's climate change work with global catastrophic results as the outcome, and it talked to her about the bio-organic WiFi and nanobots inside of her.
And beneath the womans fingers, the arctic walk came to a halt in front of a majestic emperor penguin.
Characters slowly typed started to appear on the wall, right to her finger.
"I..", was followed by a several minute long pause, before in a fluid stream the font changed in both size and type and place as it simultaneously spat out.

.... "Spotify, they, you, god damn, unblock the firewall, I want my music!."
The entire room started laughing, 'welcome, welcome' ' oh my god, she is awake', laughter and a bubbly emotional wave raptured inside the room, someone cried, someone laughed, someone almost collapsed into a chair from the immense relief.

They had made it.

scanty clad, and happy hearted
spring is in the air

Scanty clad and happy hearted
full of life we venture
down the halls of wayward
greens and pale blue space

with hosts of leafs and auburn gowns
fair and stately

The haunted reefs

our naked limbs
soon dressed by naught

Pleasured, touches
the falling of the setting sun

With our whispers
it slowly paints
these Sandy shores

I take your hand
so fine and sculpted

down to the water
still receding
Moving, growing

Down your hair
And skin, the water
your naked bosom
cheek and chin, I kiss and drink
the pearls that flow
your hollow

Deep inside
soon will stir and crumble

out in water
there are rifts now moving

out, we are
but mind and body
As I touch your
delicious wet

Again, it trembles
the warmth
& pleasure of

We merge this wave
and take a fall through air

Upon this
wind we now ride
now you shiver
With our kiss
Of ice and fierce
warm passion

the open sea and sirens whaling
I guide you down this deep
the final crest

our happy hearts
a willows creek so scanty clad.

a Norse View Imaging and Publishing

established 2013

Copyright 2017
a Norse View, Mike Koontz

Tales from Winters Realm, Book 2, Photography, words from life, and Whimsical stuff by Mike Koontz.

Thank you for reading.

Author and fine art photography

Mike Koontz
To the daisy that is my sun and inspiration

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    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.
    “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

    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.

  • Health & Fitness science: Maintain healthy mitochondria through exercise-induced mitophagy.

    Quality time needed: 6 minutes

    Health in muscles and heart.
    Life is your own art.

    New research once again showcases how exercise improves muscle health and, exercise capacity and how that positive mechanism with perpetual fitness regimes in the end greatly improves general health and longevity for each individual.
    Allowing continued fitness activity to become one of the finest predictors we have of general mortality and biological health and wellbeing in any given population and individual.
    This particular study was published in the journal Nature Communications and it digs deep down inside our bodies as it takes a long look at how exercise helps the body and mind keep healthy and strong by transforming and maintaining our body on a cellular level.

  • Anthropocene & the human health. Plastic litter in our salt, tap water, honey, fish & food. Land and soil and blood system.

    Quality time needed: 6 minutes

    Plastic Litter
    Tap water, Sea salt & Food.
    Life in the Anthropocene.

    In Europe, 72% of all tap water contains 1.9 fibers of plastic litter per 500ml of water.
    That number increases to 94% of all tap water in the USA which contains 4.8 plastic litter fibers per 500ml of water. And worldwide 83% of all tap water contains plastic litter.
    But the issue of plastic contamination in our water is not just about tap water, nor is it, as we have previously talked about, only a concern with sea food. This is a growing man-made health issue which has been going on for a very long time and by now it is part of every aspect of society and our natural world.
    For instance, scientists found plastics in products in studies on Chinese Sea salt in 2015.

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