Summer Workouts: Arms, Abs, Cardio



One day, 3 workouts
The Science of a Healthy Life



Yesterday had me do a 3 workout split that went like this: Morning: coffee and water + a sprint based interval run. Midday: Triceps, Biceps, Abs. Evening: Hiit MMA that consisted of Kicking and punching at a high pace at first, and then followed by body weight squats and a slower, more yoga like approach to slowly moving between various martial art stances.



While that might sound like an awful lot.

Looking at it purely from the perspective of time it only occupied between 70 and 80 minutes of my entire day. And since we all know by now that we actually need to activate our bodies throughout the entirety of the day, I can not recommend this 3-way split enough. Not only does it allow your body to fully recover its energy levels from the morning cardio before you hit the weights. But it also allows you to round out your day with that slightly less taxing cardio based workout - keeping you healthy and active while you are watching tv or whatever in the comfort of your home (in my case I was actually watching some UFC while doing my own MMA routine).

So in the end, the time spent working out at the evening doesn't even keep you from doing your usual evening things all while providing you with the delicious bonus of doing wonders for your own fitness level and overall health.




Photography by Mike Koontz



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The Workout(s) - Your How to




Nothing fancy or weird about these puppies, so just jump right in and start grinding that iron will that you use to sharpen your body and health.

Yes, willpower is the locomotive that keeps your healthy and active life going, and that is really all it takes, it´s not hard to do, it´s not time-consuming. Keeping fit and healthy does not require you to undertake advanced courses and saving up a shit load of money. Health and a toned, sexy body and healthy mind only requires one thing for you to achieve it too, willpower to keep doing it.

Day in, day out for all of life,

So hit up that coffee and water early in the day, and once you feel that the morning fog has lifted enough, hit the road for a 20 minute morning walk, and somewhere during that walk, throw in 3 or 4 , 100 meter sprint runs. Easy as pie to do and kick ass for activating your very own body fat burn mill.

As a bonus, the 100m sprint runs also keeps your cardiovascular performance real high no matter age, allowing your heart and lungs to keep on ticking like if you had found the secret of an everlasting prime. And if you are enjoying the thought of having nicely shaped legs and ass, well, sprint runs will help you achieve that too since sprinting actually requires quite a lot of muscular prowess in legs and ass (and your tummy and lower back to boot).

And to blow your mind even further, this little morning walk and sprint run achieves a few more things. Providing you with a healthy amount of sun at the appropriate time (early in the day) which helps your body and mind stay fresh and in sync with its natural day-night cycle. And finally, sprints, like lifting weights, will help your bones stay strong and healthy all through your life.

Not to bad for a pesky 20-minute walk in my opinion.

Later in the day, just like I did yesterday. Once you have replenished your energy levels and spirit by enjoying part daily life resting/work and consuming water, some more coffee and a plate or two of healthy food, hit the gym and throw around some serious weights.

Nope, I do not care if you don't want bigger muscles. Reality is, few people will ever lift enough weights in their life to get substantially bigger muscles. So lift some weights every week anyway.

Because what you will get in return is stronger and healthier muscles (which is as sexy and attractive on girls as it is on guys for most people no matter their sexual orientation) and as such, a more petite looking body compared to how you would have looked with less toned muscles.

It might sound weird, but reality is that body fat takes up far more volume then toned muscles do, So unless you happen to belong to the abysmal percentage of people that do lift enough heavy weights for a serious amount of years to end up bigger than you would have been if you had never done a single deadlift, well congratulations to achieving something very few will ever manage to do.

And if you are a girl, well in that case, that day will never come since females simply put never put on enough muscles to grow in size. In the end making it real easy for females, enjoy lifting weights if your goal is to end up with a healthier body and mind and a better, more toned and attractively petite looking you.


Biceps, triceps, Abs and evening cardio

For me, yesterday's workout started out by doing close grip bench press. It´s by far my fav triceps exercise since it not only activates the majority of your triceps, but it also allows you to use enough weight to really make a difference for your strength, your health and your lean muscle mass.

Another bonus is that this exercise activates part of your shoulder and chest as well. And that is a good thing. Compound exercises simply put achieve better health and body composition development (read: improving your lean muscle mass) than more laser focused exercises do. You do 'close grip bench press' like your regular bench press.

The one difference is holding your hands much closer (but not so close that it starts feeling awkward and painful in your wrists and elbows) I also prefer doing this exercise with my elbows tucked in closer to my body, down towards the belly button since, for me at least, that increases the load on my triceps versus putting the majority of the load on my chest muscles.

Do not forget to start out by doing 2 warm-up sets. I did 2 sets of 10 reps for my warm up and then continued to do 7 sets of incrementally increasing weights (my final 2 sets had the highest amount of weights of the day (and year) and as a result i only managed to do 8 reps per set, but for me, anything that lands between 8 and 12 reps in any given set is a perfect weight).

My second exercise happened to be dips, which i did in a superset together with barbell curls for my biceps (it was my warm up weights for biceps).
Quite happy to say that not only did I manage to lift the heaviest weights this year while doing my close grip bench press, but I also managed to do 3 set of 30 reps per set for my dips. Which is a new personal record for me. So a great work out for sure :).

After my initial barbell curl warmup I proceeded to do a total of 7 sets of barbell curls. And like with my close grip bench press, I continually increased the weight every two sets and for my last barbell curl set I managed to cram out 8 reps @ 75kg/165 lbs. Which I am very pleased with since I was feeling quite tired in my biceps even before my workout started (lot´s of gardening and house related fixing up for fun work this last week, and sometimes that can require a surprising amount of weights to be tossed around for hours at end :P).

My weight lifting workout ended with me doing a couple of hanging leg raises for my abs. And this is another favorite of mine. A truly wonderful abs killer.

Later in the day, after some gardening and fixing up work. A few slices of healthy food and some relaxing outside in the wonderful summer breeze and never setting sun. It was time for me to wind down the day by watching some UFC hype shows before the promising July 11 event. And while I did that, I took the opportunity to end my active day by doing a few sets of body weight squats and 20 minutes of Hiit MMA workout.

And yes, kicking and punching while watching UFC, that is a great workout combo :).















Your Fit and Active formula

3 Workouts, One day
20 Minute morning walk with 4 explosive 100m sprints
Midday: Biceps, Triceps, Abs
Close Grip Bench Press: 7 sets (2 warm up) 8 to 12 reps per set
Dips: 3 set x as many reps as you can do
Biceps: Super set 2 warm up sets, barbell curls while doing dips + 6 real sets 8 to 12 reps per set
Abs: Hanging leg raises, as many as you can do: 9+ is superhero stuff
Evening cardio: 3 sets of 10 reps/set Body weight squats + Kick and punch for 15 minutes




Life they see it in our eyes
our light of souls, like two suns embraced

creating their own breaking dawn as matter and life transforms
Michael A Koontz



Writer and photography

Michael A Koontz
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

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

    Quality time needed: 2 minutes


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



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

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



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

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

    Quality time needed: 1 minute


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



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

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

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

    Quality time needed: 2 minutes


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



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






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






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

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

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







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

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

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

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

    Quality time needed: 2 minutes


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



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

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

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

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



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


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


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

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

    Quality time needed: 1 minute


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



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

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

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





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


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

  • Fitness school, question 49: Is a reduction of inflammation in our bodies one aspect of the many wonderful health improving outcomes of regular fitness?

    Quality time needed: 2 minutes


    Health is shaped and molded through your daily choices.
    Do you know the scientific outcome of your daily life?.



    Question number 49 in our Scandinavian.fitness School here at 'a Norse View'.
    Physical activity & fitness exercise of various levels, intensity, and volume improve many aspects of our human health. Including a highly beneficial effect on musculoskeletal health no matter gender or age.
    Other factors include improving our metabolic and cognitive health & functions.

    As a result, regular life long fitness.....
    Reduces the risk of cardiovascular diseases.. Diabetes, and several types of cancer.






    Greatly reduced osteoporosis as well as depression and improved volume and capacity of our physical gray matter mass, are other areas of our life long health that benefit substantially from daily physical activity and regular fitness.
    But, will intense regular fitness exercise also reduce inflammation throughout our bodies?....
    Because if so, that would provide huge health benefits all by itself. Simply put, less inflammation in our bodies reduces heart health risk and the onset of cognitive decline and biological aging amongst other things.


    So read on beyond the break and let us take a look at how intense fitness might reduce inflammation too.

  • Fitness school, question 48.. Smoking kills millions of people every year, and harm hundreds of millions more.. But can the body recover from damaged lungs if you stop smoking?..

    Quality time needed: 2 minutes


    Health is shaped and molded through your daily choices.
    Do you know the scientific outcome of your daily life?.



    Question number 48 in Scandinavian.fitness School of Fitness here at 'a Norse View'.
    Most of the time our fitness school questions revolve around the scientific impact of your fitness and or food choices.
    But every now and then we dip our toes into the wider ecosystem of things that carry with them a huge impact on our individual health, such as air pollution. Because a truly healthy life has to consider all aspects of our lifestyles.
    One area of "air pollution" is smoking. Not only do non smokers hurt their health due to others unhealthy smoking habits. But the smokers themselves harm their own health in even greater strides.






    So much so that Tobacco smoking is perhaps the biggest single influencer on a human beings mutational burden, usually adding anywhere between 1,000 to 10,000 mutations per cell inside of the human body. In the end, being a major driver of various cancer forms and fatally damaged lungs. But, the human body is amazing at recovering from almost all forms of injuries and health issues once we start making healthier choices a regular thing.







    And now, a brand new 2020 study is shining light on just how well a typical smokers damaged lungs will recover once that smoker chooses to stop their unhealthy smoking habits.


    So read on beyond the break and let us dig deeper into the health impact of smoking and just how good our human lungs might recover once a person decides to end their self harming habit.

  • Fitness school, question 47.. Can we still make the fact based claim that the core temperature of the modern day human body is 37c on average?... Or has this well established scientific fact actually changed in the last 100 years?.

    Quality time needed: 1 minute


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



    Question number 47 in our School of Fitness.
    Interestingly enough we actually uncover new scientific facts about the human body every single day.
    Things we thought we knew sometimes become nothing more than the incorrect truth of yesterday. All while we continually prove that life and nature, and biology itself is endlessly progressive and changing.
    So for today, I would like to know if we can still make the fact-based claim that the core temperature of the modern-day human body is still 37c on average?...
    Or has this well established scientific fact actually changed in the last 100 years?.


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

  • The scientific correlation between our food choices environmental impact and bad human health.

    Quality time needed: 1 minute


    Fitness is a science driven journey.
    And so is sustainability.



    So let us get it out of the way right away.
    Poor food choices remain a leading worldwide cause of mortality and bad health. But, poor food choices doesn't just harm our own health and longevity, bad food choices and the production that is needed to create the lackluster food that so many bases their entire food life on causes huge, unnecessary environmental degradation as well.

    So much so that the much needed (read essential to do) UN’s Sustainable Development Goals and the Paris Climate Agreement is virtually impossible to fulfill unless we, as a global species make the switch to healthier, plant-based food choices.
    This article will display how different food groups directly connect 5 health outcomes and 5 aspects of environmental degradation with each other.




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

    Quality time needed: 1 minute


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



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


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

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

    Quality time needed: 1 minute


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



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


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

  • Available Fine Art & Lifestyle products. Art, design and photography by M & M. Our products are produced and sold by #Society6.

    Quality time needed: 8 minutes


    Your life is your on going art and history
    Contemporary art & products for a healthy fit life and planet.



    Each of us is the mere sum of our unique life choices, our thoughts, and way.
    Be it in person, or through the way we shape life around us. This uniqueness is evident even in our own persona, our style and life choices that takes place on this endless every day path that we call life.It is as such, ever-present in the way we build and shape the castle and life which we call our home.
    You can feel and see it, in the choices of your clothes, and other peoples fitness regime.
    It is persistent through our art choices and the way we train and live our very own healthy fit life.




    It is forever present inside our deeply individual thoughts, and it is perpetually stamped in the essence of our unique nature. Read on beyond the break and step into our lifestyle store where you can buy clothes and fine art and other lifestyle products, with art, design and photography by M & M.

  • Fitness school, question 44: What is the actual weight of one cm3 lean muscle mass, and will that weight per cm3 be able to also differ ever so minuscule between fit people and out of shape people (generally speaking that is).

    Quality time needed: 1 minute


    A healthy life is a daily process created by making healthy science based choices.
    Do you know the right answer?.



    Question number 44 in our School of Fitness.
    Time for a short and sweet little one.
    As stated in the subject line, lean muscle mass has another weight/density ratio than fat, so a body mass that is made up of more fat and less lean muscle mass will display a bigger mass at a lower body weight, while a body that has a greater amount of lean muscle mass will actually have a higher body weight compared to what its body mass might make you believe.


    Read on beyond the break and dwell deeper down into today's fitness school question.

  • Pressmeddelande: Biologiska mångfaldens dag 2019 tar en tur i naturen för en stund med naturfoto och fitness prat i Höga Kusten.

    Quality time needed: 1 minute


    a Norse View & Scandinavian.fitness.
    Biologiska mångfaldens dag 2019, Höga Kusten, Sverige.



    Humlesafari, fladdermuslyssning, fjärilsbingo, krypletning och fågelvandring – den 22 maj uppmärksammas den internationella FN-dagen Biologiska mångfaldens dag med en mängd olika evenemang runt om i Sverige.

    Den årligen återkommande bmf dagen är numera en av Sveriges största naturhögtider och 2019 arrangerar naturorganisationer, kommuner, skolor, myndigheter,företag och privatpersoner över 200 aktiviteter runt om i landet, från Kiruna i norr till Ystad i söder. Det görs både för att visa upp vår artrika natur och för att uppmärksamma en av vår tids stora ödesfrågor – den oroväckande snabba förlusten av biologisk mångfald.

    I Höga Kusten arrangerar Mike från a Norse View och Scandinavian.fitness en dagstur ut i naturen där vi blandar naturfoto i en vacker insjömiljö och faktabaserat prat om kost, träning och hälsa.




  • Fitness school, question 42: Will maintained fitness reduce menstrual pain for the majority of women?

    Quality time needed: 1 minute


    Fitness is built upon the science of you.
    Do you know the right answer?.



    Question number 42 in our School of Fitness.
    Fitness has been established in scientific studies in the last few years as a health-improving daily life painkiller.
    Making it even better is the fact that it comes completely free of cost and nerve-wracking & time-consuming doctors appointment and unhealthy side-effects. Lowering pain and debilitating health issues such as arthritis while fortifying your lifespan and health.

    But is that tremendous gratis painkiller effect applicable to menstrual pain too?.

  • Wildlife Facts: Camelopardalis, 'The camel that could have been a leopard'.. What animal am I talking about right now?

    Quality time needed: 9 minutes

     

     

     
     

     Arctic Sunrise - Year 4.5 Billion
    The camel that could have been a leopard.

     


    One of planet Earth´s most unique land-living animals still roaming about in the wild also happens to be one of the cutest and most enchanting, and gentle colossuses that have ever existed. Yet, somehow, despite the towering size and unique characteristics of these majestic critters they are also one of the lesser talked about wildlife stars. And so it happens that by now they are like so many other species highly endangered without anyone really paying attention.

    But perhaps that is the reward that life gave these majestic beings that float across the land they call home as if they are majestic land dwelling whales. A backseat in the human consciousness as we proceeded to decimate their global population with 40 or so % in less than 30 years.

  • Fitness school, question 41: The science of our human fitness anatomy. Scalenus Anterior, medius and posterior.

    Quality time needed: 1 minute


    Fitness is built upon your own anatomy.
    Do you know the right answer?.



    Question number 41 in our School of Fitness.
    Beneath the tasty, delicious joy and sexiness of a life built on plant-based food and fitness, the weights you lift, the miles you walk and run. The mountains you climb, and the sandbags you punch and kick there is not just a burning passion and increased life quality. Nor is it just a question of the enhanced health and joy you can touch and feel deep inside both body & mind.
    No, there is also this marvelously progressive thing called science. Because all the physical fitness things, the sweat and healthy living discipline that others see are ultimately powered by the all-encompassing facts of biological life.

  • Fitness school, question 40: The science of sugar and intestine tumors... In both mice & men.

    Quality time needed: 8 minutes


    Yet another study on food & health.

    Looking at the impact of sugar in food and beverages.



    Sugar is a much beloved sweetener. Craved like a lovers touch by most biological beings that dare to ever look into the abyss and allow its tastebuds to grace this natural force of addiction.


    But as much as all things living seemingly enjoy the taste of sugar and more modern artificial sweeteners. Scientifically speaking the bad health impact of sugar ( from obesity to diabetes and cancer risk, poor dental health and non existing nutritional value ) and other sweeteners have thankfully turned countless of humans into die hard "no sugar" please sentinels. So let us take a brief look at a brand new 2019 study and let us find out if this study too will add even more reasons to say no to sugar and other sweeteners in your food and beverages.

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

    Quality time needed: 13 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 5 minutes


    Breakfast stuff and morning thoughts.

    climate inaction is an existential threat.



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

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

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 8 minutes


    Fitness School
    Do you know the right answer?.



    Question number 37 in our School of Fitness.
    Yes, it is once again time for you to put your thinking cap on before you proceed without hesitation through the hallway of healthy fit wonders and science :).
    You already know that keeping fit and lifting your weekly weights and doing your daily cardio is nothing but a rejuvenating choice. It's good for your strength, duh.. It is wondrously good for your harty heart health, and it aids your cognitive and creative processes. It scientifically speaking lowers depression and tardy drowsiness. And if you have been keeping up with me over the years, you also know that keeping fit on a regular weekly basis also lowers your physical age by quite a noticeable margin too.
    But even small ordinary things like taking a daily walk carries with it a huge life long health and fitness impact.

    My Question:.
    What happens with our skeletal lean muscle mass for people above 70 years of age if they take a few thousand steps more or less per day for 2 weeks time?.
    Read on to reveal just how big the impact of that tiny change can be below the break.

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

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



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

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

    Quality time needed: 27 minutes


    Cause & Consequence.

    Life on Earth laid bare by the IPCC report.



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

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

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

    Quality time needed: 14 minutes


    Walking through the gates of autumn.

    We see a brand new dawn.



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

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

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

    Quality time needed: 5 minutes


    Walking through the gates of autumn.

    Together with a tiny little spider.



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

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

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