a Look at gun related violence in America, mass shootings and a lack of will to fix the issue. This is life in the Anthropocene.



300+ annual mass shootings in America
Last few years
The Science of a healthy life



America is one of many wonderful places on this wondrous planet.
But it is also a nation that for all its strengths and rights, at times seems paralyzed by a profound fear of something not quite real that seems to hold a vital part of the nation hostage and forcefully make it move backward instead of moving forward to something better. Towering above all other every day issues that diminish life for the entire nation, is perhaps more than anything else something so meaningless that it is hard to fathom that ordinary, kind-hearted and compassionate every day Americans are unwilling to work over their various political blocks and pettiness to put an end to the insane amount of gun-related violence that is ruining life for every single American, and as such, gun-related violence is what we will take a look at today.






Photography by Mike Koontz



music of the day while you are reading our article
Sarcastrophe by Slipknot
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Obama recently compared the toll of domestic gun related violence and death in America with the American death tool and cost of terrorism.
Please do the same




Obama asked the world, and all it´s citizens to compare the amount of killed and murdered Americans from domestic gun-related violence with the amount of dead Americans from domestic and global terrorism.
So let us do that.
All the data is available from the Centers for Disease Control and Prevention after all, and the sad truth is that if we take a look at the last decade of available data (2014 and 2015 did not yet showcase any data at the point of writing this, but today as I update this article, we know that the horror of mass shootings have continued to spiral out of control over in the US and that 2016 and 2017 did not see a slow down in mass shootings across the nation. ) between the year 2001 to 2013. What we are left with is pure and utter insanity.














Half a Million dead due to domestic gun violence





During this period, 406,496 people died due to firearms on U.S. soil. This covers amongst other things homicide, accidents, and suicide.
According to the U.S. State Department, the number of U.S. citizens killed overseas as a result of terrorism was during the same time frame, 350 people.
On top of the 350 people killed outside of USA, at home, in good old U.S 3,030 additional people ended up being murdered due to domestic acts of terrorism. Bringing the total number of dead Americans due to terrorism to 3,380. A number that includes that sad day that was 9/11.












That is of course 3380 innocent Americans that should not have died.
But as obvious as that is, you really have to put it in the perspective and context of the half a million Americans that died due to domestic gun violence during the same period of time. Because they did not have to die either. And with better legislation, control and education for gun owners most of them would not have died.
That is a simple fact of life.












We rarely write about negative things like this, but we are making an exception today because this is not an unsolvable problem.
This is not an illness that science has yet to solve, it is not an invisible virus or an outside threat.
It is not a great and unsolvable mystery.
It is in every single way a simple problem to solve, but it is both caused and maintained by Americans and their lack of will to see the issue and fix it.
And as horrible as that indifference is, it also means that it is solvable. It is fixable, and it is best of all - easy to fix.
And that is why we are writing about this. In the hope that the hard-headed people that have the solution firmly in their own hand will wake up and choose to allow America to become a better and healthier and safer place, on par with the rest of the developed world that does not have the same gun-related violence issues.










When I first wrote this article by the end of 2015 in the first 274 days of 2015, 294 mass shootings had already happened inside the borders of America. And this is happening in a nation that is at peace at home. These are not terrorist attacks, there is no civil war, no one has invaded the USA, this is simply put ordinary Americans carrying out mass shootings against other, innocent civilian Americans and their numbers did not decline in 2016 or 2017, instead, the number of mass shootings kept on increasing.
Violent acts carried out by deranged strangers and by abusive and emotionally unstable loved ones that should never, ever have been allowed to own a gun.









No, these people are usually not diagnosed as mentally challenged, but a loving human being with their wits, and cognitive and emotional faculties towards life and animals and people in a firm and stable place simply put do not go out and start spraying bullets at other innocent human beings because things are hard and life might suck at that point in time.
So these violent perps, they are both cowards and lacking something profoundly human to such an extent that we can call them for what they are, and that is weak willed, deranged human beings.












Sadly, the rest of the nation is so dug down in their petty political trenches fortified with worthless and immature entitlement that they can not do what is needed to put an end to mass shootings by taking control over gun sales and gun ownership.

The simple reality is that this is an easy to fix a problem that has no comparison in any other developed nation in the world. But in a nation obsessed with imaginary religions shunning science and facts and logic seems to be the order of the day.















NRA



[Claims that

We need more guns

In civilian hands

In the streets.

Not more gun laws

or education]

But refusing to see and live in reality is not the only issue at hand, so let us point out the obvious and hulking dragon in the room. NRA is a pro-gun lobby financially supported by gun makers and sellers. This is by far, the number one culprit for those half a million dead Americans. An organization that does not want to hamper the gun industries profit just to curb the number of innocent Americans being killed at home and on the streets of America. And as such they, with the backing of their scared out of their wits supporters and politicians, puts an end to any proposal by the President or anyone else to reign in America's gun violence problem. They act like an abusive partner making sure the abuse continues at the expense of the victim, the abusive partner blames the victim, while every suggestion to make it better from the abuser, in reality, is just another way for the abuser to make sure the cycle of abuse can continue to happen. And likewise, NRA claims that the problem is unsolvable by anything else than putting more guns in more American hands. The solution according to the NRA is to arm the students, to arm the hairdresser, to arm every drunk person in every saloon, and to allow concealed weapons inside of shopping malls, schools, factories and movie theaters.















Photography by Nasa, Surface view of Pluto, showcasing both the Sputnik Planum and 11 000 feet high mountain Norgay Montes. Reminding us that life is without borders and singular horizons.





This, is of course, pure insanity.
Powered by the same kind of greed that had the tobacco industry claim for decades that it was safe to smoke despite its harmful products killing millions of innocent non-smoking people around the world. It is the same issue that has fossil fuel waging a war with clean and green energy. It is the same issue that continues to turn people into food chewing slaves that endlessly eat more junk and calories.












The solution is easy, and you only have to take a look at Scandinavia to see how to do it.
This is a region with millions of gun owners and very little gun-related violence. And the answer why that is is simple. You are not allowed to carry guns, buy, own or store guns as lax as you are in America. Neither are you educated as poorly, prior to buying the gun, as Americans are on how to properly handle a gun. In Scandinavia as a gun owner, you also have to continually repeat your gun education and any gun related incident get´s properly looked into and any owner involved in any form of gun-related incident gets another screening and evaluation.














Further, NRA likes to claim that you can't change the problem now because the wrong people already have guns so the sane ones need to be able to shoot on sight to protect their own life.
This is, of course, a laughable point of view, and made even more absurd when you consider how Europe went from being one extremely violent part of the world to a very peaceful and calm region.
It wasn't that long ago that virtually every single European ran around with weapons in hand and the solution and the way to do it is of course just as easy in America as it was in Europe.
The problem is not that it isn't easy to fix.
It is as obvious and logical as the correlation of obesity walking hand in hand with a sedentary life, everybody can actually see the solution, but not everybody is interested in it being fixed (like how parts of the food industry does not actually want all food products to be safe and healthy to eat, since what they actually want is for you to crave ever-increasing amounts of its products. ). The problem is that like so many other things in America profit-driven organizations are in control of society, they control the politicians, they control the legislation, they control the message, and for them, and their various PR arms like NRA, doing what is sane and needed usually comes far behind their own desire of maintaining profit.








So, the problem is easy to fix, but the will to do it is not there, and it never will be unless the average American takes back control from the industry that is responsible for maintaining the problem. And to do that, Americans has to actually face reality.

Case closed


“This is a political choice that we make, to allow this to happen every few months in America,” Barack Obama said in response to the tragic Roseburg shooting. “Each time this happens, I am going to say that we can actually do something about it but we're going to have to change our laws,”





















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

Contemporary life in the Anthropocene by Mike Koontz
Random thoughts on life column over at G+

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Related article, Plastic litter, a prescient story by Mike Koontz.
A look at our present day oceans and plastic litter.

Related article, Study, plastic particles in deep sea fish.'Frontiers in Marine Science'.
Peer reviewed study published in 'Frontiers in Marine Science'.



Writer and fine art photography

Mike Koontz
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

  • Fitness school, question 39: Telomeres, the fancy sounding tail that connects healthy fit aging with fitness activities. Dive right in as we take a look at recent studies.

    Quality time needed: 13 minutes


    Fitness School
    Do you know the right answer?.



    Question number 39 in our School of Fitness.
    I have talked about telomeres in years past, and fitness too obviously :).
    But such is the world of fitness, science, and health, it often revisits old "truths" and sometimes upends them because our knowledge has deepened, while new studies at other times will simply fortify and acknowledge what we already knew to be true.
    So what will happen today as we travel back to the world of that peachy sounding telomeres thingy that keeps wiggling its cute little tail inside of us? Let us find out.
    My Question:.
    For this particular study, published in European Heart Journal, Nov 2018, we´ll uncover what happens to the length of our telomeres when we do long distance endurance training, high-intensity sprint intervals, nothing at all or lift weights in a so-so way in the gym ( yeah, color me unimpressed by the strength plan in this study, but hold on to that thought as you read on because I will get back to the fairly inadequate strength training and why that too matters. ).
    The question, which option is the best for maintaining the length of our telomeres and what is the worst?.

  • Anthropocene & the survival of our brilliant but simpleminded species. Just another morning.

    Quality time needed: 5 minutes


    Breakfast stuff and morning thoughts.

    climate inaction is an existential threat.



    Nothing fancy or big worded to say today, I am just drinking some tasty fresh black coffee while various death metal songs keep pumping through my livingroom gear.
    Yes, what a glorious morning :).
    But while I am enjoying my morning routine, getting ready for the gym and my own workouts as well as the health and fitness regimes of today's PT clients I am also reading up on science and sustainability from around the world. And one of the pieces that stand out is a tonally laid-back piece by Swedish outlet DN. They spent the better part of a month or so following Swedish sustainability advocate Greta as she continues her quest to bring much-needed awareness to the sad state of the world and the essential, deep-rooted changes we as a species and global civilization urgently need to undertake.

  • Fitness school, question 38. Is obesity itself tied to diabetes type 2 and coronary artery disease?. Yes or no?.

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



    Question number 38 in our School of Fitness.
    Time for a short one.
    Obesity is no friend of the bettering of our health and longevity.
    Just as how the old school act of serious bulking never did anyone's health and fitness levels any favors. And pointing this scientific reality out is not about fat shaming. It´s about helping the world and its individuals turn the tide toward better health, and better fitness. And doing so does not remove peoples individual right to pick whatever body size and fat percentage that they so prefer.
    My Question:.
    We already know that obesity ( and a fat powered high BMI ) increases unhealthy factors such as high blood pressure and high cholesterol. And it often increases depression, drowsiness and general sedentary choices. Which indirectly leads to worse health in numerous ways. But if a person with a high fat powered BMI is deemed healthy as far as those traditional markers are concerned is excess fat itself still bad?
    Put in another way, will a higher amount of excess body fat still lead to worse health even if your bloodwork turns out ok and you do not feel depressed and drowsy and you do hit the gym?.

  • Fitness school, question 37: Can something as simple as a reduction of daily walking decrease our lean muscle mass in a noticeable way in just 2 weeks time?

    Quality time needed: 8 minutes


    Fitness School
    Do you know the right answer?.



    Question number 37 in our School of Fitness.
    Our previous question was fairly straightforward, so for this one, we are dusting off the more complex stuff. In other words, put on your thinking cap before you proceed without hesitation through the hallway of healthy fit wonders :).
    You already know that keeping fit and lifting your weekly weights and doing your daily cardio is nothing but a rejuvenating choice. It's good for your strength, duh.. It is wondrously good for your harty heart health, and it aids your cognitive and creative processes. It lowers depression and tardy drowsiness. And if you have been keeping up with me over the years, you also know that keeping fit on a regular weekly basis also lowers your physical age by quite a noticeable margin too.
    But let us get down and dirty with some actual numbers and perhaps give you cold hard inspiration to just keep going with your daily health and fitness choices because even the impact of what might seem like a tiny little daily thing is profoundly big over time in a long range of ways.
    My Question:.
    What happens with the lean muscle mass for people above 70 years of age if they take a few thousand steps more or less per day for 2 weeks time?.
    Read on to reveal just how big the impact of that tiny change can be below the break.

  • Fitness School, Question 36, Will lifting weights 1-3 days per week be enough to lower cardiovascular related mortality?.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 36 in our School of Fitness.
    All forms of fitness activity is a tiny little pill of good health no matter who you are.
    But is the simple act of lifting weights one to three days per week enough to substantially lower the risk of cardiovascular related mortality?.
    Yup, that is how easy and straightforward question number 36 turned out to be. And why? Because we have a brand new study to lean back on when it comes down to the (obvious) answer.
    Read on to reveal the complete Q and A below the break.

  • Going beyond 1.5C. Our world and daily life behind the IPCC report.

    Quality time needed: 27 minutes


    Cause & Consequence.

    Life on Earth laid bare by the IPCC report.



    But before we head on over to the meaty real life data of our reckless modern day life, which the 2018 IPCC report painfully laid bare, walk with me as I step out on frosty cold northern shores for my morning walk.

    Just a Thursday, spent on northern shores.
    And this is the way I started this gorgeous little Autumn day.

  • Roundabouts in the milky way galaxy. The duality of a sustainable earth, and interplanetary living.

    Quality time needed: 14 minutes


    Walking through the gates of autumn.

    We see a brand new dawn.



    Life itself is this majestic mirror world of brilliance and incompetence. Eternally merging and reflected, individually disengaged yet perfectly synchronized and attached to each other and everything else.

    Like the leaf that finds itself stranded on the wayward peaks of a stormy ocean. They are each others counterpart, yet entirely different. Individual objects, entwined and interconnected. Disengaged and perfectly unique.

  • Into Autumn, the spider´s lullaby. Random thoughts on life from another gorgeous day.

    Quality time needed: 5 minutes


    Walking through the gates of autumn.

    Together with a tiny little spider.



    And today, there´s officially a full-blown Autumn song playing out there in nature. Gorgeous and sunny, on a Sunday =). Wind free, except for the tiniest of breeze that you can almost not see or feel as it slowly makes it way through the crown of leaves that towers above.

    But it is, none the less, Autumn.
    The colors of the trees reveal it. The pale blue September moon that hangs high up in the middle of the day is another telltale.

  • The anatomy and fitness function of our gorgeous human ass ( The mighty three we call the Gluteus ).

    Quality time needed: 9 minutes


    The gorgeous strength of Gluteus Maximus, Medius and Minimus.

    The science of health and fitness should always be your lifelong guide.



    Fitness is as wonderful for your health as it is for landing you a more sculpted and capable body over time.
    But that will never change that even fit people (quite a lot of them) are doing the right things for the wrong reasons. Case in point the fit and good looking girl you can see in the IG video I am linking to, she obviously trains hard and regular while being in great shape, and she does know quite a few things about the body and the science of staying healthy and fit.
    Which is wonderful on all counts.
    But like so many other gym goers she is seemingly misinformed about a few things too ( on the other hand, so are we all :P ). Allowing wrongful information and knowledge to shape her choices and the choices of other people that gulps up everything we fit people believe to be true. However, if you are willing to listen to it the beautiful science of health and fitness will guide you towards a better body and better health and better workouts if you pay attention to real fitness science instead of personal opinions. You see, there is nothing wrong with the exercises she is doing. But outside of the wonderful world of human anatomy, there is no such thing as an upper or lower butt muscle as far as your exterior appearance goes, nor is there a meaningful difference as far as your practical fitness capacity and workout goes.

    Click through and let us talk about Gluteus Maximus, Medius and Minimus.

  • Earth over shoot day is one of many events and situations during the year that signals the mindless gluttony of our evolving hybrid species.

    Quality time needed: 8 minutes


    Planet Earth - studies & life in the Anthropocene.

    A new way of life is needed.



    But what is it exactly? And why is something that sounds so cute something truly terrible that we need to take seriously as a global whole.
    To most people, it is more than likely just another ridiculous phrase keyboard warriors throw around once a year while they too waste this world to the point of no return.
    But this ever-moving yearly event day is anything but deadly essential.

    Every year this day signals the point in that year where we have used up all the naturally replenishing resources of this planet.
    And beyond this point, the planet is losing its inventory for the next year(s) ahead and it's capacity to restock.

    Which if we are talking about corporations and business leaders is something that would cause pretty much every corporate leader out there to die from a heart attack if it persistently happened to their business. But when its Earth, people just shrug their mindless shoulders and look the other way as if the greenhouse we are subsisting in isn't the singular thing that feeds and house us all.

  • Fine Art & living room products by Mike Koontz. All featured products are available for purchase.

    Quality time needed: 5 minutes


    Your living room
    contemporary art & style



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











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




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

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

    Quality time needed: 8 minutes


    Diving down into a range of motion and squat study.

    The science of health and fitness should always be your gym guide.



    Right now, if you enter any given gym, the wonderful world of barbells will conjure up as many opinions as there are fitness girls on Instagram, no matter the subject.
    And plenty of opinions are exactly that, personal opinions, formed by peer pressure in the gym, on social media, or by fit vixens looking to make a bigger following by posting daily stuff which may or may not be factually correct.

    There are out of date school gym coaches still living in the past, badly informed parents, friends, big brothers, big sisters, commercial interests only looking out for the next conference call, as well as uninformed writers working for big tabloids which just happened to draw the assignment to make a puff piece on fitness.

    So let us instead look at science and what it actually has to teach us about the range of motion for any particular exercise. And for the purpose of this article, let us focus on a Squat centric use case since legs and ass are thankfully all the rage anyway :).

  • Moments from the Anthropocene, the fox and my morning coffee.

    Quality time needed: 6 minutes


    The scent of black coffee.

    And wild breakfast companions.



    'Today' (another today ) while enjoying my first cup of coffee standing outside on my sun-drenched porch, I could hear something sneakily make its way through the underbrush and thick tall grass and florals that intermix with the deep dark, and thankfully, untouched old forest at the edge of my property.

    Fast forward just a little bit and I could start to see the movement in the thin youngling trees and the tall flowers. Something was out there, touching here and there making the wild plants and florals sway as it drew nearer me.

  • The savagery that is the carnivore dietary plan vs the science of health and fitness.

    Quality time needed: 15 minutes


    The error of your way.

    Could be spelled 'the carnivore diet'..



    A growing number of people in the world adopt healthy, fit living by going increasingly more vegetarian for a long range of personal reasons and or due to scientific reasons. Some of those reasons often include the substantial increase in cancer and diabetes risk that eating red meat and highly processed foods causes, or the impossible mathematics behind an entire world eating ever higher amounts of meat, or the incredible amount of pollution that animal food production causes.

    And facts are, that all those reasons are equally good, sound and true, so it does not even matter why you do it. It is a good and healthy choice to eat less red meat, and by doing so you will contribute towards a healthier you, and a healthier world.

  • Anthropocene: 12 vaquitas left in the world before they too face the ultimate end of line which is called extinction.

    Quality time needed: 5 minutes


    The vaquitas are sadly not alone.

    This is the Lost World of Planet Earth.



    Around the world, the vaquitas are sadly not alone, there are countless of animal species, plants and all that´s facing the threat of extinction in ever greater numbers. And the pace is accelerating, so it´s not business as usual.
    Worse, this is all down to man-made issues.
    It got nothing to do with prey and predatory fluctuations. And it got nothing to do with natural events and Earths naturally changing cycles.

  • Let us talk about the concept of 'Half Earth' and why both Dr Cristiana Pașca Palmer, UN and I share the opinion that it is all about 'Whole Earth'.

    Quality time needed: 7 minutes


    People & Planet is just a mutual ecosystem.

    The Lost World.



    A long and well established connective tissue in the way I talk and write, and think about health & fitness is that we are all connected through this global ecosystem we all share.
    Which is why I have over the years pointed out that living in a sustainable way is ultimately all about health. Individual health & planetary health. People that are opting to eat shit just isn't healthy.
    Neither from a planetary or individual perspective.

    Just as how healthy fit people that´s living unsustainable, just isn't healthy living people either.

  • Fitness School, Question 35, Let us dig deep down into 'standing barbell row' and the complete amount of muscles it will engage and activate.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



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

  • The things we see in the rearview mirror, the world meat free week, and Scandinavian winter scenes.

    Quality time needed: 6 minutes


    Views we catch in the rear view mirror as we leave #worldmeatfreeweek behind us.

    The Lost World.



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

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

  • Fitness School, Question 34, Is there a connection between weighted leg and glute training and your brain maintaining a healthy neurological cell production?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



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

  • The Lost World XVIII and the enemy of all things living. #Connect2Earth

    Quality time needed: 9 minutes


    This is the lost world XVIII.
    And how life in the Anthropocene is the tale about the enemy of all things living.
    Healthy living is nothing but the science of life.



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

  • May 22 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?.

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