your fitness tribe

  • 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.

  • Fitness School, Do you know the right answer?. Question 15, Do you eat plastic litter when you add salt to your food?.

    Quality time needed: 4 minutes





    Fitness School
    Do you know the right answer?.



    Question number 15 in our School of Fitness.
    I like to say that 'Individual health is planetary health & planetary health is individual health'. So today's question will focus a bit on that simple fact.
    Here goes. Can something as trivial as adding salt to your food expose you to unhealthy plastic litter ( on top of the many well established unhealthy aspects of consuming too much salt )?

  • Moments from the wilderness, quality of life, offline vacation and book releases by Mike Koontz.

    Quality time needed: 6 minutes





    Moments from the wilderness
    Summer equals offline vacation



    Just a quick hello from my pristine offline vacation.
    I am still enjoying a wonderful and productive offline vacation, but life is this endless waterfall of unbridled inspiration in any given day's endless little things.
    It comes fully packed ( inspiration ) within the beings that inhabit those days, the separate and connected individual moments and all the everyday stuff.

    So I had to pop in for a quick long read post because life inspired me to try and capture the gorgeous real life art which is on full display right in our very own wildlife place, our garden of trees :).

  • Fitness School, Do you know the right answer?. Question 4, can you increase protein synthesis with 20% post workout?

    Quality time needed: 3 minutes





    Fitness School
    Do you know the right answer?.



    Question number 4 in our School of Fitness.
    Is it beneficial in a measurable way for lean muscle mass recovery and protein synthesis to consume 40g of protein post workout instead of 20g?.

  • Healthier Living: EU is going healthy & sustainable with the important school lunch across the entire European region.

    Quality time needed: 3 minutes





    healthy & sustainable school lunch across the entire European region
    contemporary life is our own science & art



    In a small but important step towards a better world and healthier people EU is launching a positive step forward to promote and subsidize sustainable and locally produced food that is healthy. Such as fruits and greens in schools across all of Europe
    The new Europe-wide initiative will help fund up to three-quarters of the cost of serving fruit and greens, locally produced and sustainable food to school students.

    Organic food will receive up to 75% help, while traditionally grown fruit and greens will receive up to 65%.

  • Healthy living: The bad health curse of smoking, almost 7 million dead people and 150 million health related issues in one year due to smoking.

    Quality time needed: 5 minutes


    150 million health related issues in one year.
    The Science of healthy living.



    Almost 7 million dead people around the world in one single year ( 2015 ), due to smoking.
    Making it account for 11.5% of worldwide deaths during 2015.
    Out of the roughly 7 million dead people, 52.2% lived in four countries, China, India, the USA, and Russia.

    13 countries, Australia, Brazil, China, Denmark, Dominican Republic, Iceland, Kenya, the Netherlands, New Zealand, Norway, Sweden, Switzerland, and the USA have showed significant year-to-year rates of decline of smoking between 1990 and 2015.

    But while an increasingly lower percentage of the global population keep up with the filthy and unhealthy habit of smoking, as time goes by due to our global population increase the total number of smokers is still going up, and it is now close to 1 billion people!.

  • This is a story of salt: The female perspective, your health and the 2.5 million people that die worldwide every single year due to excessive salt consumption.

    Quality time needed: 12 minutes


    A story of salt, the outcome, your health & the female picture.
    The Science of healthy living.



    Let us start from the tail of the end. Because we all know that every good tale comes equipped with an end that makes the rest of the story worth reading.
    And as such, the developing story of salt is a story of the roughly 2.5 million deaths around the world which could be prevented each year if global salt consumption was to be reduced below the recommended levels.

  • Health: A life of health and fitness is in truth exactly like a game of chess.

    Quality time needed: 5 minutes


    A life of fitness is a game of chess.
    The Science of healthy living.



    When it comes down to health and fitness, and the cerebral battlefield of chess the simple truth is that they are very much alike.
    There are no unearthly and illogical surprises waiting in the dark of night that will upend and change the actual fabric of the landscape.
    Your opponent can not cast fiery magic and summon demons from the netherworld to do their bidding.
    Instead what we have is a beautifully defined field of known and still developing, yet for now, unknown for you and me facts and variables, and the vast amount of personal choices those known, but evolving facts allows us to make.

    And at every step of that personal journey, chess and fitness will leave you standing as the sole commander, at a vast field made up of pure facts and deductive knowledge and the cause and consequences that every single choice will give birth to.

  • MMA and 'The People that Bleed': Meet Brad Picket.

    Quality time needed: 3 minutes


    The People that bleed
    UFC fighter Brad Picket



    'The people that bleed' is our own label for a series of videos, all produced by UFC, that I feel show us a more real and nuanced, intimate perhaps view of the actual soul and personality of the real human being that makes up the flesh and bone, heart and thoughts behind the bravado and attitude of the MMA fighter persona.

    In this 9 minutes long video, we get to meet Brad Picket (25-14 MMA, 5-9 UFC), a tiny blue collar sized UK based fighter whom retired after his final UFC fight on march 18, 2017 against Brandon Vera.

  • Health & Fitness: The unhealthy reality of the MMA style weight cut. A BBC documentary.

    Quality time needed: 7 minutes


    The Unhealthy Practice of MMA weight cutting
    The Science of a Healthy Life



    For most people getting a bit more fit, and healthy by eating cleaner food and less calories and working out more is a great life improving choice.
    And for most, that will lead to health improving reductions in unhealthy body fat levels and body weight. But as we previously talked about in another article, when you are already in shape, rocking a fit and toned body, eating healthy amounts of healthy food, doing weights and cardio, there comes a limit where dropping even more in body weight and body fat becomes damaging and unhealthy instead of health and fitness improving.

    And beyond that basic reality, you have the insanity of MMA and Boxing weight cuts that far to many pro fighters go through just so they can fight in a weight class that they are to athletic and big to actually be fighting in.
    I am saying that because MMA style weight cutting is not something that anyone interested in health and fitness should ever do.
    Period.

    Neither should pro fighters in my own opinion. In a ideal world you would be the only one doing MMA style weight cuts, allowing you to fight people 20 to 30 lbs smaller than you, with much shorter leg and arm reach, 20+lbs less muscle mass and all the disadvantage that would give them in strength, endurance, strike impact and absorption.
    But you see, when every other fighter do the same weight cut, no one benefits, and everybody suffers from the exact same detrimental and unhealthy exhaustion that MMA style weight cuts are. With less fitness come fight night and potentially worse health for the long haul as the only real result.

  • Health & Fitness: Daily Milk, Fruit and Vegetable consumption, in relation to your mortality rate and health.

    Quality time needed: 10 minutes


    Dairy for the fit and healthy guidelines
    The Science of a Healthy Life



    Time and science continually march forward, and that is a thing of utmost beauty. But that simple fact also requires all of us to keep an open mind towards the way we do our own fit and healthy life so that we can continually adapt and improve as we uncover new layers of scientifically established health and fitness knowledge, and at times, accept that new health and fitness science-based knowledge might force us to change direction and toss out old established "truths".

    So today we find ourselves in a brave new world where a comprehensive Swedish study covering the health impact of daily dairy and fruit consumption ended up giving us so much new scientifically based knowledge about our health and food choices that the time has come to update our "dairy for the fit and healthy guidelines".

    Organic and sugar-free yogurt is still with us, while milk is completely tossed to the side, yes even lactose-free milk gets the boot out my door.
    Why you might ask?
    Well, the answer is simply put science baby, adapt or die :).

    Milk is as far as we understand it right now causing real health issues over time that simply do not happen when you consume sugar-free yogurt or no dairy at all.
    This Swedish study involved close to 200 000 people, and the accumulated data over several years indicates that a high milk consumption shortens individuals life span through increased oxidative stress and inflammation caused by that daily milk consumption.
    And as such milk has to go since yogurt provides all the same high-quality nutrition as milk and thus, all the benefits of dairy can be met through organic, sugar-free yogurt without risking the by now, strongly implicated long-term health issues associated with drinking milk.

  • Science: Air Pollution and dementia. Global pollution and unhealth, and the link to mortality rates for children under 5.

    Quality time needed: 7 minutes


    Air Pollution and our health
    The factual Science of a Healthy Life, updated with WHO data, march 2017



    Science continually spits out more reasons in a never ending string as to why anyone interested in their own health and body should also be caring for a sustainable society and world.
    As if it is not already bad enough with modern day life´s annoying sidekick, air pollution, causing cancer, asthma and respiratory diseases and crazy smog in a growing number of cities. We can now add dementia to the list of unpleasant and unhealthy effects that life in any unsustainable society will cause through air pollution.


    Swedish researchers at Umeå University have uncovered compelling evidence for a direct link between air pollution and dementia. The run down is that if you happen to live in an area that leaves you exposed to air pollution you will run a 40 percent greater risk of developing Alzheimer's disease and vascular dementia compared to if you would have chosen to live in a city with healthier air and environment.

  • Healthy living: When protein face off with protein, what comes out on top? Red meat, plants, nuts, dairy?. And how will it impact health, strength and even the effects of old age.

    Quality time needed: 6 minutes


    Meat vs Plant when Protein gets to battle Protein & age.
    The Science of a healthy Life



    In a recently published study, we got to take a pretty comprehensive look at nearly 3,000 men and women all aged between 19 and 72.
    The study participants complete protein intake as well as all the various protein and food sources they consumed was measured. Including various dairy products, red meat and the healthier fish & chicken and plant-based protein sources. Beyond that the study also made sure to measure each participants lean muscle mass, their bone density, and individual strength.

    The takeaway?.
    When looking at the complete study, it was evident ( and to no surprise ) that the less protein you consumed the lower amount of muscle mass and strength. But to the surprise of some, the type of protein each person favored did not have any impact on their strength and musculoskeletal health, and there were no differences based on gender or age group.

    So keep active, eat healthy and make sure to include enough protein, and yeah, skip that red meat based protein right away because it provides zero health and fitness benefit for anyone.

  • The science and health of space and the human body, all the things you can also expect from your future romantic, off world date. Updated.

    Quality time needed: 18 minutes


    To Dine and Kiss in Space
    Making love in zero gravity
    The Science of a healthy life



    Making love, off world.
    And some of the many wondrous and perhaps flat out strange things you can expect to encounter during your future romantic, space date.
    In our rapidly approaching near future and a few fortunate souls present day reality, the perplexing realities of dating far away from planet Earth will no longer be confined to the silvery screens of yesterday.

    Soon a rapidly growing number of people will be able to prepare and plan for romantic weekend dates out and away from Earth´s atmosphere. But beyond the tantalizing, and highly romantic aspect of kissing high up above as you look down back on this blue marble. What else is there to going off the reservate and into the dark unknown?. What about the little everyday things when you kiss, hold hands and make love beneath the stars, way out in space.

  • Autumn Serenade, October Day II. In the year 4.5 Billion, A healthy body & mind conquers the mountain.

    Quality time needed: 8 minutes


    Autumn Serenade and my October Hike
    The calming beauty of a fit and healthy Life



    Waking up to a freshly minted Autumn day, a slight touch of frost on the windows and a beautiful sun painting the auburn colored landscape that is waiting. Right there on the other side of the sheets of glass that bends light and offers a surface for water and air, warmth and cold to mix and match and play catch with each other.
    Transforming the same entity from juxtaposing but equally natural and connected states.
    A quick and nourishing breakfast, consisting of black coffee, Greek yogurt, some whole grains, an apple or two, a banana, water and a couple of fresh tomatoes and some protein powder mixed with the yogurt and whole grains. My camera is already fully charged, lenses are waiting in the backpack and a big bottle of fresh tap water.

    And off I go.

  • Health: Sedentary living and obesity alters your brain in a negative way, just as much as it hurts your general fitness and health.

    Quality time needed: 7 minutes
     
     

    The health and age of your brain & how it correlates with Obesity
    The science of a Healthy Life

     

    You already know how we can rejuvenate and strengthen the health and fitness level, and physical size of our brain even at age 85 by lifting challenging weights on a regular weekly basis. ( read the 'a healthy biceps equals a healthy brain article' )
    But how about the opposite?.
    Will sedentary living and over eating harm or physically affect our brain earlier on in life in a negative way?.
    The answer is, of course, an absolute 'hell yes'.

  • Life in the Anthropocene 2017 and onward. The Living Planet Report by WWF.

    Quality time needed: 8 minutes


    Our Arctic Sunrise, Year 4.5 Billion
    The Living Planet Report



    Anthropocene is a word I personally like. You encounter it quite often in the things I write and talk about. It is, in my opinion, a word that is as beautiful as it is powerful, and it is a word that shifts our entire world on its axis. This simple word encapsulates all that has progressed through human history, every single day of our global past and our shifting present day reality. It is our shared, mutual future.
    The word Anthropocene goes far beyond geology and hard to understand science. It captures the simple thing that is all our reality, the way humanity has lived and the cause and effect of it all.
    It also shows us the globally shared responsibility we all must shoulder. It is a word and a concept that defines the facts of our present day reality.


    This single word provides a focused lens that captures the changing reality of human life and planet Earth. There are no obfuscated truths here, no shadows to hide within. Life in the Anthropocene is the simple truth of life on Earth and it is the summary of the catastrophic effect modern day society has already had and continues to have. Not just on this planet, whose planetary bounds we have broken and shattered. But the industrialization of the last 100 years has harmed human life too, not just a few, but all of us.

    All the soon to be 10 billion homo sapiens and all the rapidly diminishing animals. We are all this single word.





    It communicates the urgency with which we must act and it shows us how the lies and global capitalistic worldview of infinite natural resources and exponential growth that greedy shareholders and owners rejoice at must come to an abrupt end. It tells us these things because we are no longer a small entity on a big and everlasting, infinite planet. We, the human race, are now a cataclysmic devastation on a small planet, where we have reached the saturation point in the last 100 years.

    One such truth is roughly 40% of all Giraffes being wiped out from planet Earth in the last 30 years, and no one even noticed it until now.

  • A hike through the birth of a new year and the turning of pages in life´s tardigradous conversations.

    Quality time needed: 5 minutes
     
     

     

    Arctic Sunrise - Year 4.5 Billion
    the birth of one more year

     

    In front of me.
    The vastness of the arctic spreads it's wings over billabong and fields.
    Snowy valleys and frost clad mountains. It is all illuminated and painted by the lingering nightly shadows. Dressed up to play in the cold and vibrant arctic scenery.
    Fluffy white and deep ocean blue are the colors that mix so well with the pale red and yellow of the rising winters sun.

    The scene that unfolds before my eyes this morning was given even more depth by the plume of misty winters fog that effortlessly reached out into the sky to greet the warming blanket of the winter sun.

  • TLDR: The many health benefits of daily sunlight exposure. New study shines a light on increased T cell capacity and daylight.

    Quality time needed: 6 minutes


    TLDR
    Sunshine
    & it´s many health benefits.



    We all know that natural sunlight helps our body produce essential Vitamin D.
    And today we also know that a small, daily dose of natural sunlight is equally beneficial for our mood and mental well-being, it helps us improve and maintain our bone health all through life. Reduces cancer risk and strengthens our immune system, possibly through the increase in the capacity of T Lymphocytes that daily sunlight exposure has proven to give rise to.

    In short, get a small 20 to 60 minutes dose of outdoor daylight, every day, all year round all through life. It is that essential for lifelong health in body and mind.
    So, go ahead and kick the lazy bug in the ass and just get some daily exposure outside in the sun.
    20 - 60 minutes per day.
    It is that essential for lifelong health in body and mind. No matter if you are a sedentary and unhealthy person or a kick ass fit and active super food eating beast :). To the surprise of some perhaps, make sure that the daily 20 to 60-minute exposure is free of protective sun-blockers.

  • Keeping fit and active is keeping healthy for all of life: The Great Exercises: 'Deadlift' by Mike Koontz

    Quality time needed: 5 minutes
     
     

    Deadlift
    The Science of a Healthy Life

     

    This is the first piece in a short series of gym and fitness articles that will take a look at the great compound exercises that should be a recurring part of every fit and active, and healthy living persons weekly workout schedule. And in this article, it´s all about the mighty beast called deadlift.

    More than any other exercise deadlift is the one I think of as the king of a strong and healthy full body development.

  • Health, Obesity and Genes. Why the adults of Middlesbrough is hurting their childrens health, and why bad genes matter far less than making healthy choices do. A short TLDR article about health.

    Quality time needed: 6 minutes


    TLDR
    Health, Obesity and Genes, the science of healthy living cuts risk with 50% even with 'bad' genes





    Middlesbrough currently has the highest level of obese children ranging from 4 to 11 year old in the UK. In total England is estimated to have 198,036 overweight or obese children in that age group. But pointing that out has nothing to do with good looks and physical ideals, it is not about fat shaming, but it has to do with health, however. Adults decide what children eat and how sedentary they are in that age group. At home, and at school.

    So be an adult and make healthier choices for all those children's future health. Sedentary living and unhealthy food choices, or simply overeating hurt individual health, and there is no way around that.

  • Age old truth & Wisdom: Keep your muscles fit, for lifelong health in body and mind. A stronger biceps equals a healthier 85 year old brain. Science study

    Quality time needed: 9 minutes
     
     

     

     

    Body & Mind
    Train your biceps because it equals a healthier brain too

     



    We all knew this. A healthy body equals a healthy mind.
    But a recent science study showcase something that might be news for you. Wonderful, health inspiring news and incentive to keep fit and active all through life. In short: A group of people between age 55 to 86 with a case of 'mild cognitive impairment', commonly called dementia were tasked with lifting challenging weights a few times per week. The recipe was simple, Rep away on roughly 80% of your maximum one rep weight. The conclusion: The stronger their body became, the stronger, fitter and bigger their brain also ended up being. Or as the lead scientist said: "improvement in cognition function was related to their muscle strength gains".

  • World Health Organization: Nine out of 10 people worldwide suffer from the negative health impact of excessive air pollution, including stroke, heart disease and cancer.

    Quality time needed: 3 minutes


    Excessive Air Pollution
    Is hurting almost every human being
    The Science of a healthy life



    This is a short 10-second news snippet regarding our individual and global health: WHO, the U.N. health agency revealed in a new report published September 2016 that 92 percent of the global population now live in areas where air quality exceeds what WHO consider safe for your health. Southeast Asia, eastern Mediterranean, and the western Pacific regions are the hardest hit but it apply to the entire world.


    The worldwide data broken down to national and regional accuracy was produced from new satellite surveillance as well as traditional measurements of pollution, in about 3,000 places across the world.

    Not only is one in nine deaths worldwide in some way caused by air pollution, but perhaps more importantly, beyond that number, hundreds of millions of people are affected in their daily life with various health issues due to human-made air pollution. So the question remains, is it not time we all realized the immense health as well as financial toll of not adopting a far more sustainable and healthy way of life in society. People talk about the cost of going green and clean, but it is quite obvious the other way around.

  • Box your way to increased health and fitness. The beauty of MMA.

    Quality time needed: 16 minutes


    MMA Workout
    Body and Health through MMA
    The Science of a healthy life



    Movement in feet and body. Hooks, cross, jab, kicks and uppercut. Knees and elbows all combined make for a wonderful way towards better health and fitness. Mastering martial arts makes you better at self defense, sure. But more importantly it provides tremendous health and fitness benefit no matter age and previous experience. And it is great fun too, enjoyed as much by men as it is enjoyed by girls.

  • The Science of shaping your Gluteus for better health and fitness: Hip Thrust

    Quality time needed: 7 minutes
     
     

     

    A fit ass
    will benefit your entire body
    The Science of a healthy life

     

    Squat, Deadlifts, Lunges. The represents of the holy trinity of leg and ass workouts.
    And for good reason. They shape you, push you, and evolve your entire body and health better than anything else out there. But, there are, of course, a lot of other exercises out there that also deserve some attention. One of those is the odd bird called 'Hip thrust'. And while I usually prefer compound exercises over smaller and more focused exercises this is actually a wonderful exercise for keeping your ass not just fit and toned, but as a side effect your entire body healthy and strong as well. In fact, as far as your gluteus go, Hip thrust is scientifically speaking the number one exercise when it comes down to isolating & activating that delicious looking thing that is your ass.

  • Sustainable Food: Designed eco prawns. Sustainable, healthy, eco and animal friendly prawns.

    Quality time needed: 6 minutes


    Healthy living & Tasty Food
    Sustainable Designer Prawns
    The Science of a healthy life



    We all know that seafood has the potential to stand right next to chicken ( and insects :P ) as the by far healthiest meat options. But seafood is not at all an easy choice since it has it´s fair share of major issues. Over fishing, depleted and completely unsustainable fish stocks. Insane amount of human caused pollution in the sea ( which affect both our own health as well as the health of a long range of animal species ), lackluster nutritional information, and even human slavery. There is a lot of reasons why anyone conscious enough to live a healthy and active lifestyle would choose to not include seafood in their daily food choices.


    So, how about the best thing? The taste and texture and nutrition of shrimps, but without all the negative side effects of the fishing industry?.
    Enter, eco friendly and sustainable algae-based, vegan shrimps.

  • Healthy and tasty food: Fresh Scandinavian cloudberry smoothie

    Quality time needed: 5 minutes


    Healthy living & Tasty Food
    a fresh taste from the Scandinavian wilderness
    The Science of a healthy life



    Keeping fit and healthy requires not just daily physical activity and proper recovery, those activities and your ongoing health demands tasty and healthy food to fuel your body and mind with the needed energy to maintain your own health and fitness level.
    And our Scandinavian cloudberry smoothie is just that. Tasty, quick to do, and stuffed with delicious health.

    Fresh cloudberries or blueberries. Sugar-free and ecological yogurt and kvarg ( think really creamy greek yogurt, smooth like the sweetest vanilla ice cream ever tasted, and choke full of proteins ).
    And if needed, you can spice it up by adding a tiny little bit of luxurious real whipped cream and cacao on top.

    Read on to get the super easy and super healthy recipe in full.

  • Individual health is global health, and vice versa: How to feed 10 billion people.

    Quality time needed: 4 minutes


    Healthy living & Tasty Sustainable Food
    is the sweet answer
    The Science of a healthy life



    Farming 2.0 which makes use of both high tech advancements in technology and science, as well as sustainable, organic principles holds the key to feeding our global population while also preserving our planet.

    In a study published earlier this year, scientists making use of 500 different food production scenarios focused in on the task of feeding a global population of 9.6 billion people without expanding our farmland footprint which we already use.

  • Fitness: Biceps, Abs and Triceps workout. Healthy, fit & active the viking style.

    Quality time needed: 9 minutes
     
     

     

    Biceps & Triceps workout
    'Like a Viking'
    The Science of a healthy life

     

    This weeks biceps and triceps workout took place today and I decided to switch some minor things up, resulting in a wonderful and sweaty challenge.
    After 5 set of close grip bench press for triceps I decided to create one giant set by combining dips ( triceps ) and barbell curls ( biceps ) with a special biceps pull up version of "hanging leg raises".
    I repeated this giant set 3 times before finishing my workout with 3 set of biceps dumbbell curls for each arm ( no rest between sets for those dumbbells ) and one more set of hanging leg raises.

    In addition, todays workout ended with 5 minute of sprint intervals and 20 minute of MMA.  

  • Fit and healthy for life: 7 day workout plan. V03 - Like a Viking

    Quality time needed: 8 minutes


    7 Day workout plan
     V03 - 'Like a Viking'
    The Science of a healthy life



    Welcome to the third version of our 7 days long, one-week workout plan for increased health, strength, lean muscle mass, and cardiovascular performance. This round is paying tribute to all those fit and brave old Norse men and women that traversed beyond the boundaries of our known world. So do it like a Viking and kill it in the gym with an unyielding will. 4 days of lifting intense, challenging weights pushing beyond your own limitations each set. Every set will have you using drop sets, and once you are done lifting weights, every workout is followed by 100% 5-minute long sprint interval rushes.

    In addition, 2 days of cardio/MMA classes, and 7 days of lower every day paced cardio.  

  • Fit and healthy - 7 day workout plan. V02 - Healthy fit. Toned & girly chic

    Quality time needed: 7 minutes
     
     

     

    7 Day workout plan
     V02 - 'Healthy fit. Toned & girly chic'
    The Science of a healthy life

     

    This is the second of our 7 days long, one-week workout plan for increased health, strength, lean muscle mass, and cardiovascular performance. This time aptly named for it´s target group, girls of all ages that would like to improve their health and fitness level while also ending up with a more petite and feminine toned body in the style of Minka Kelly . 2 days of lifting challenging weights. 3 days of classes and more intense cardio and 7 days of lower every day paced cardio is what awaits you in version two of our complete workout plans for a life of real health and fitness.  

  • Fit and healthy - ageless health and fitness beyond 40. Biological age versus chronological. Updated

    Quality time needed: 31 minutes
     
     

     

    Fit beyond 40
    active, fit and healthy, becoming ageless

     

    Life as a young, fit, healthy and toned guy/girl do not end once you leave your precious 29 behind you. Instead, the fit and healthy, young and happy feeling definition that people so eagerly, and so mistakenly wrong have persisted in pushing on to each other as a young person's realm since the dawn of mankind will only keep on moving up, up and up as we continually increase our healthy lifespan by making healthier choices.

     

    There are absolutely real things in life and health, our body and mind that change as we mature and grow no matter what we do. But the saying that 55 is the new 20 is absolutely true and soon it will be 69.

  • Gym: 7 day Workout Plan. Strength, health & cardio. V 01 - The complete lifestyle

    Quality time needed: 9 minutes


    7 Day workout plan
     V01 - 'The Complete Lifestyle'
    The Science of a healthy life



    A short, but hopefully inspirational 7 days long, one-week workout plan for increased health, strength, lean muscle mass, and cardiovascular performance. A truly tried and tested approach to not just a healthier and more fit body, but also increased healthy longevity.

    Presented both as a visual daily timeline, and a long form article. 

  • Healthy and fit: My workout day. A day in the fit and healthy life of Mike Koontz.

    Quality time needed: 5 minutes


    My Workout(s) for the day - Your inspiration?
    The Science of a healthy life



    There is, of course, nothing perfect or news worthy with what I did today. But hopefully, my workouts for the day can serve as fuel for someone to kick up their own health and activity choices for the week and days to come. And if so, me taking the time to write this little write up in the middle of my wonderful but stacked day is well worth it :). In short: Chest + abs and not just one, but 5 cardio sessions kept me one happy, fit and healthy pup today :).

  • Mike Koontz, a Norse author and visual artist living a fit and healthy active life.

    Quality time needed: 7 minutes
     
     

     

    Arctic Sunrise - Year 4.5 Billion
    Life is your art

     

    a Norse View creative director, author and photographer, Mike Koontz.
    A lover of life´s inherent beauty found in every aspect of nature and every day life. The progressive science and wonders of our world and universe, it´s perfectly flawed people and animals alike and the way it all evolve.
    I marvel at the technological advances that seemingly happens at a continually increasing pace. And I find great joy and peace of mind in the daily grind and science of keeping fit, healthy and active, enjoying the cold outdoors at winter as much as killing it hard, all year round in the gym. Eating healthy food and living a sustainable life while enjoying the pleasures and adventures of all the big and small wonders that is our life in the Anthropocene.






    I write fictional books and poetry as well as articles about the factual parts of life, including my daily life and interest in health and fitness, equality, sustainability, science, nature and wildlife. And my Nordic creative photography is of course an ever present and essential part of my creative expression in everything I publish.

  • Health & Fitness: Biological aging speeds up when eating red meat.

    Quality time needed: 5 minutes
     
     

     

    Red Meat is making you age prematurely
    The Science of a healthy life

     

    I could have added a ? to that headline since it is not yet 100% verified that eating all forms of red meat on top of other negative health effects also speeds up our biological aging process. Then again, I am choosing not to do that since I am of the opinion that there is so much ample scientific evidence by now that people that care about their own and others health do need to cut back on the amount of red meat they eat. Be it cancer, obesity, vascular aging, mortality chance in general, diabetes or a destructively rapid aging process, red meat just isnt a great day to day food choice if health is a concern/interest.

  • Health: Daily orgasms lowers prostate cancer risk for men above 40 by quite a margin.

    Quality time needed: 1 minute
     
     

     

    Fulfilling Sex and our Daily Health
    The Science of a healthy life

     

    When it comes to sex you already know that I am always talking about the fulfilling kind of sex, for all involved. Naughty or sweet, outlandish or innocent does not matter.
    That´s up to all involved, how they all enjoy doing it.

    So, if we assume that you and your partner(s) already have a wonderful and fulfilling sex life. well, in that case, it will probably make you smile from ear to ear hearing that not only is sex generally speaking an incredibly fun way to improve one's general health, but it even protects against prostate cancer - and the more you do it, the better the protection.

    Talk about a wonderful incentive for more sex :).


    Summary:
    Men above 40 that enjoy 21 orgasms or more per month receives up to 22% less chance of developing prostate cancer.

  • Creatine. The essential? supplement for increased health & fitness.

    Quality time needed: 8 minutes


    Creatine for improved health
    In body & mind
    The Science of a healthy life



    Long thought of as one of few actually working sports supplements for increased anaerobic performance, more and more research is also revealing significant health benefits in body and mind for those that supplement their daily food with 5grams of creatine. Making it an especially interesting option, perhaps even essential, for the active and healthy people that have already reduced their meat consumption in order to further improve their long-term health & fitness level.

  • Neurogenesis: Life long health is maintained in your brain the same way as your body

    Quality time needed to read: 9 minutes


    Body & Mind
    Health the same Way
    The Science of a healthy life



    It sadly still surprises quite a lot of people around the world that what promotes a healthy body, also promotes a healthy mind. And yes, just as you can strengthen you body all life long, you strengthen and maintain your minds health, performance and youth. All life long. So let us talk about neurogenesis, the science about a healthy mind for all of life.

  • Our tiny, cute and living kitchen farm. Healthier Living

    Quality time needed to read: 7 minutes


    Kitchen island gardens & farms
    Technology is making us all smarter farmers
    The Science of a healthy life



    Once upon a time, yes really, virtually every human being was one way or another also a farmer. Cows in the garden, chickens pooping out breakfast eggs and pigs for the slaughter. The industrial revolution changed that and farming became owned by a few mega-corporations, with animal abuse,  health, and environmental issues in tow. But now, in a world of climate change and awareness, technology have finally come full circle, making us all greener, healthy individual farmers again.

  • Coffee break news: The quest to rejuvenate our aging brains

    Quality time needed to read: 8 minutes


    Growing
    Fresh Neurons in old Minds
    The Science of a healthy life



    Old age. Such a terrifying word for countless of people around the world. But admittedly, up until now in the long and winded history of our mutual species, it has indeed been quite bleak to grow beyond your 20´s. Not only did people die damn early in previous centuries. But out of those that survived beyond their 30´s very few was allowed to age in a graceful and healthy way. Broken bodies and frail minds came out of an every day life made up of bad and seriously unhealthy, even toxic diets and daily living conditions. Made even worse by incredibly unequal societies. Countless of wars and actual scientific knowledge still being in it´s infancy did not help either.

  • Our Genetic Makeup and body type myths

    Quality time needed to read: 5 minutes


    Body Types & Your Genetic Makeup
    Tiny little Myths
    The Science of a healthy life



    A brief article of mine where I talk about a short, sweet and accurate post by Neila Rey for one of the many basic things a lot of people still get wrong about their body, health and fitness level/potential. In short, you are not held hostage by your genetic makeup.

  • Gym inspiration for your next workout: Back, abs, triceps

    Quality time needed: 2 minutes


    Morning walks and evening weights
    Coffee & water
    The Science of a healthy life



    Yesterday was all cute frost and frozen berries, and today was rain and misty autumn views being served as breakfast. Yesterday was chest and abs, and today it was all about that mighty back and triceps.

  • Gym Inspiration for the day: Chest, abs, Cardio

    Quality time needed to read: 6 minutes


    Morning haze and frost
    Coffee & steel
    The Science of a healthy life



    Waking up this morning, the outsides of the bedroom window where as frosty as the ground itself. Leafs and leftover blueberries looking more like frosty status than organic material when I later stepped out.

  • A healthy life - MMA Cardio, Jab, Jab, Cross, Switch Kick workout

    Quality time needed to read: 6 minutes


    MMA Cardio
    The wonderful Science of a healthy, fit and active life



    Welcome back people to part two in our MMA Cardio articles. Your body, mind and overall health benefits not just from lifting weights and eating healthy food.
    Cardio is another part of the equation that will greatly enhance your joy of being alive as well as make sure that you are getting to live a long and healthy life.

    MMA Cardio is a top notch fun way of getting your health on, and your body sexy lean and fit.

  • MMA Cardio, Cardio the fun self defense way

    Quality time needed to read: 6 minutes


    Fun martial arts Cardio for everyone: Cross, Jab, roundhouse kick, spinning back kick
    The Science of a Healthy Life



    Going with the previous notion of how anyone can greatly improve their health with just a few minutes of cardio every day. Here is an easy to do cardio-form which you can enjoy doing 7 days per week if you wish. Casually, low impact style, or high paced, highly explosive. 5 minutes or 40 minutes per day.

    You pick and choose.
  • Health news for age 60+

    Quality time needed to read: 4 minutes


    Reduced mortality in adults aged 60+ years with 15 minutes of daily low impact physical activity
    The Science of a Healthy Life



    While not breaking news for anyone following us. A new study by Dr. David Hupin (and others) of the department of clinical and exercise physiology, University Hospital of Saint-Etienne, France have confirmed that even a small, easy to do low impact physical activity of 15 minutes per day greatly lowers mortality in people age 60 and above.
  • Healthy & fit for life: The Great Exercises: "Barbell Shoulder Press".

    Quality time needed: 4 minutes
     
     

     

    Shoulder Press
    The Science of a Healthy Life

     

    Barbell shoulder press is one of my personal fav exercises. Well, come to think of it, I, of course, enjoy every single exercise there is :). But still, Barbell shoulder press is an excellent exercise for sculpting toned and strong, and healthy shoulders. And as a bonus, you will also activate your triceps and traps.

  • Fit beyond 40: The Great Exercises: "Barbell Squat" by Mike Koontz

    Quality time needed: 5 minutes


    Barbell Squat
    The Science of a Healthy Life



    This is the second article to focus on the truly body shaping lower body exercises. In our first one we talked about the properly named "Deadlift", and today it is time to dig deep into its virtual twin "Squats". In many ways, an exercise that is extremely similar to both deadlift and the amazing back exercise Standing barbell row. But just like those two Squats is deserving of you doing this bad boy/girl every single week for the rest of your life.

  • The great exercises: "Bench Press". Improve your chest, arms and shoulders.

    Quality time needed: 6 minutes


    Bench Press
    The Science of a Healthy Life



    This is part 6 in our ongoing series of articles that sees us covering all the great compound exercises that should be a permanent part of every fit and active and healthy lifestyle. In this article, it´s all about the classic bench press. A timeless chest exercise that´s stood the test of time for a reason, it works, and it works damn good when it comes down to creating a healthier and stronger upper body.

  • The Great Exercises: 'Triceps Dips', the body weight killer by Mike Koontz

    Quality time needed: 5 minutes


    Triceps Dips
    The Science of a Healthy Life



    Welcome to article number five in our series of articles covering the great compound exercises that all should be a permanent part of every fit and active, and healthy life. In this article, it is time for us to talk about dips, we previously mentioned this gruffy old classic in our article about closed-grip bench press and for good reasons, they are put together pretty much everything you will ever need for developing a strong, kick ass triceps.

  • The Great Exercises: 'Chins (Pull ups)', Building a kick ass upper body and healthier you.

    Quality time needed: 6 minutes


    Pull ups ( Chins )
    The Science of a Healthy Life



    This is article number four in our series covering all the great compound exercises that more than deserves to be included as a permanent part of your fit and active, and healthy life. In this article, we will take a look at one of the classic back exercises that also happens to be one of the very best things you can do for a strong, well-rounded and healthy body. This apex puppy is called Chins, or perhaps you prefer to call it Pull ups, either way it is the same thing.

  • The Great Exercises: 'Close Grip Bench Press'. Building a killer arm.

    Quality time needed: 5 minutes
     
     

     

    Close Grip Bench Press
    The Science of a Healthy Life

     

    This is the third article in our short series that sees us focusing on all the great compound exercises that should be a permanent part of every fit and active, and healthy living persons weekly workout schedule. In this article, the time has come to talk about the beast that is close-grip bench press.
    The only triceps exercise together with dips that you should always do.

  • The Great Exercises: 'Standing Barbell Row', quite possibly the third best full body exercise ever. And without a doubt the best pure back exercise.

    Quality time needed: 5 minutes
     
     

     

    Standing Barbell Row
    The Science of a Healthy Life

     

    This is our second article in a short series that will take a look at all the great compound exercises that should be a permanent part of every fit and active, and healthy living persons weekly workout schedule. In this article, the time has come to give the stage to the king of not just back exercises, but the king of upper body exercises.
    Standing barbell bent over row.

  • Summer Workouts: Arms, Abs, Cardio

    Quality time needed to read: 10 minutes


    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.

  • Tasty, delicious summer treat. Strawberries and ice cream

    Quality time needed: 4 minutes


    Homemade Ice Cream
    Food for a Healthier Life



    The gardeners slowly growing strawberries, fresh bananas, and real whipped cream. Lo and behold, our foundation for a tasty and healthy homemade ice cream recipe for warm summer days.

  • Summry 2k15 News Summary

    Quality time needed: 12 minutes


    tl;dr
    Short slices of random news for a Healthy Life



    I am quite sure that you guys are busy hanging out like orangutangs in the comfort of your porch, (I am) so here is a short, sweet summer summary for you to scratch that ache you feel for real, and relevant news.

  • Round em up, Health Blurbs One

    Quality time needed to read: 9 minutes


    Worlwide Health News Spring 2015
    A Healthy Lifestyle - Your Fitness Tribe





    Health Blurbs One, quite a catchy sounding phrase now that I think about it, but it is not a new trademark or something for Nestle to package and sell on a bottle.

  • Gym and fitness routines

    Quality time needed: 7 minutes


    Gym and Fitness programs
    The Science of a Healthy Life - Your Fitness Tribe





    As a side kick to our 4 weeks and 4 fit, active and healthy articles from yours truly. Here is a short guide on effective workout routines for those of you that might be looking for new ideas or simply do not know how to put together a sane, and sound workout routine.

  • Kill it in the gym, May Week 2

    Quality time needed to read: 8 minutes


    Legs, Abs, Ass, Yoga and Martial arts - May, Week Two
    A Healthy Lifestyle - Your Fitness Tribe





    4 weeks and 4 fit, active and healthy articles from yours truly. That is what you can look forward to during the month of May.

    This is week two.

  • Daily Health Activity

    Quality time needed: 1 minute


    Your month of health & Fitness - May, Week One
    A Healthy Lifestyle - Your Fitness Tribe





    4 weeks and 4 fit, active and healthy articles from yours truly. That is what you can look forward to during the month of May.

  • Move your Ass, Gym Inspiration

    Read time: 1 min


    Weekend workout(s) Inspiration - MMA, Biceps and Triceps
    A Healthy Life





    This spring weekend treated me to a beautiful sun filled day, and after an apple. Some killer morning music, water and two cups of gorgeously black coffee I enjoyed the quiet outdoors by doing 20 minute of martial arts outside amongst the sun and slowly melting snow

  • Tasty, Healthy Recipes

    Quality time needed: 1 minute


    Home made Taco Pizza with Greens and stuff
    A Healthy Lifestyle - Your Fitness Tribe





    in the simple things lies the perfect day
    Your health and fun, joy and pleasure. Or your 'r misery if it is the kind of things you miss.

  • Spicy and Quick - Tasty and Healthy

    Quality time needed to read: 1 minute


    Spicy, chicken Lettuce wraps
    Your Fitness Tribe





    Another fresh and healthy recipe that will not keep you busy and occupied in the kitchen for too long. Unless of course, you enjoy spending time in the kitchen making food that is.

  • Healthy Living: Coffee vs Sugar, MMA cage fight. The science of a healthy life.

    Quality time needed: 6 minutes


    Coffee vs Sugar, MMA cage fight
    The science of a healthy life.



    For many, coffee and sugar represents two superpowers emerged in an unholy alliance.
    But, just what makes this combo tick, and what is actually what. How does it affect your health and everyday life. Yes, plenty of questions have evaded us for quite some time, and so, to find out the answer, we signed a contract with the previous couple to face off inside the octagon to determine who is actually top dog and what they do to our bodies.

  • Healthy & Tasty, Quinoa Quick Meal

    Quality time needed to read: 2 minutes


    Healthy and Tasty Food - Fuel for a Quality life
    Your fitness tribe - The Science of Health





    As most instinctively do understand. A healthy body and mind need not just a physically active lifestyle, but also the proper, and healthy food to fuel both thought, health and their physical progress and capacity.

  • Workout Inspiration - Legs

    Quality time needed to read: 2 minutes


    Workout inspiration - Morning walk and Leg workout
    Your fitness tribe - The Science of Health



    Sometimes, you have to love computers and the internet. Lol. I had finished up a beautiful little leg workout article, proofed it and all, and for some reason, once I hit publish, an early, very rough draft is what got published :).

    A well, so here I am rewriting from memory. Positively sure it will not be half as good this time around.
  • A healthy life - Workout Inspiration

    Quality time needed to read: 2 minutes


    Workout inspiration - Morning walk, Back and mma hiit cardio
    Your fitness tribe - The Science of Health



    This workout happened during my relaxing and beautiful winter weekend, but hey, it´s perfectly doable for any Monday, or whatever day this week you feel like hitting those back muscles of yours.
    Just keep on grinding that fit, active and healthy lifestyle of yours. No matter, if like me, you are years into it, or if you are just starting your first, slow baby steps, it´s all about the longevity of your perpetual workouts and daily lifestyle choices.
  • Fit, active and healthy - Inspiration

    Quality time needed to read: 2 minutes


    Friday workout - Sprint run, Biceps and Triceps
    Your fitness tribe - The Science of Health



    This Friday treated me to a beautiful early bird winter day as I pulled down my cap and headed out the door into a bright, white Friday morning with puffy snowflakes that slowly fell to the ground. And I can only hope that your day was just as beautiful and enjoyable as mine.

    To start my Day, Morning walk and sprint run

  • A healthy life in body and mind, what is the biological change of going from 30 to 80+ years of age and how will fitness affect it. The sweet and simple facts and science of age related decline.

    Quality time needed: 3 minutes















    Fit and active vs sedentary living and age related decline.
    The Science of healthy living.



    When it comes down to the impact of aging your fears are more likely than not saying that you will grow fat and tired, ugly and unhealthy while losing huge amounts of lean muscle mass and capacity in body and mind, no matter what you do.
    Right?.
    Science will, however, say, listen, man, that is simply not true.



    A healthy man ( or woman ) that is living a sedentary life ( not being physically active enough on a daily basis by doing challenging cardio and lifting weights week in and week out ) will indeed lose about 30% of his or her lean muscle mass going from a biological age of 30 to 80.
    And the decline in cardio levels will be even higher and more rapid. And on top of that, we can add the very real cognitive decline that comes with both the natural age-related decline and the huge impact of sedentary living.
    But hold your horses and think about what I just said for a while.
    Not my choice of words, but the scientific reality of what I just wrote.

  • Workout inspiration - Healthy living

    Quality time needed: 1 minute


    Tardigradous workouts with my gf
    life in the Anthropocene

    chest and abs + chins



    When it comes to keeping healthy, fit and toned I have always maintained that something is always better than nothing. And that something should always be done as intense and challenging as possible. Simply put because your body and your health adapts to whatever you demand of it. Or if you so prefer to think of it as, what you give it.

  • Fattoush salad and chicken - healthy eating

    Quality time needed: 1 minute


    Main dish
    before dessert and sex



    Estimated total time for the main dish is 35 to 40 mins give or take a few minutes. As always, while chicken is an excellent quality meat resource, please do yourself and all of us, including the chickens, a favour and go with free walking healthy chickens
  • Fit and healthy - Vacation workouts

    Read time: 1 min


    Fit, healthy and active
    Leg and abs, vacation inspiration



    Sometimes we mix it up by going heavier with our workouts, sometimes there is less weights, and more intense workouts, or less intense and with more rest in between each set.

    Some times there is more sets, sometimes less sets. And sometimes we simply mix it up by going a tiny bit different, like today.
  • Healthy living: A song of silence & sugar free ecological dairy in a healthy lifestyle

    Quality time needed: 7 minutes


    A song of silence
    Health benefits of dairy in a fit and active life



    Dairy

    For quite a few years, some health 'experts' tried to steer people away from consuming dairy products, Like it was a stain of venom tainting people's health with the plague of obesity and diabetes. Other childhood horror stories where told about milk and dairy making guys more female thanks to the cow´s natural estrogen found in dairy products. But personally i have been saying for a very long time that anyone being serious about their health and keeping fit and active should in fact embrace and include ecologically and animal-friendly produced dairy in their daily food.
  • Your Fitness Tribe

    Your fitness tribe - healthy, fit and active
    Quality time needed to read: 2 mins

    Your Fitness Tribe
    Exploring the Health, fun and longevity of a fit, healthy and active life style

    Your fitness tribe produce food and health related books, video and photography productions for 'a Norse View Imaging and Publishing'.
    Covering the vast and scientifically grounded health related topics of keeping fit and active by proper training and a healthy and sustainable food and life style choices.

Subscribe to your fitness tribe

Last Few Published Books and Articles

  • 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.

  • Fitness School, Do you know the right answer?. Question 15, Do you eat plastic litter when you add salt to your food?.

    Quality time needed: 4 minutes





    Fitness School
    Do you know the right answer?.



    Question number 15 in our School of Fitness.
    I like to say that 'Individual health is planetary health & planetary health is individual health'. So today's question will focus a bit on that simple fact.
    Here goes. Can something as trivial as adding salt to your food expose you to unhealthy plastic litter ( on top of the many well established unhealthy aspects of consuming too much salt )?

  • Fitness School, Do you know the right answer?. Question 13, the truth of overweight and metabolically healthy.

    Quality time needed: 6 minutes





    Fitness School
    Do you know the right answer?.



    Question number 13 in our School of Fitness.
    Today's question, there is a polite saying that goes like this,"fat but fit". And that is certainly a wonderfully inclusive phrase, and as such worth repeating, and respecting, this world has far too much of fat, fit and slut shaming as it is. But how is the simple truth of being fat but metabolically healthy actually looking?

  • Anthropocene: A long form article called Indonesia

    Quality time needed: 8 minutes


    Indonesia
    17,000 islands & almost 260 million people
    Life in the Anthropocene.



    Indonesia is by all accounts one of the world's most populated nations with its soon to be 260 million strong population scattered across an astounding 17 000 islands. Another fascinating aspect of life in Indonesia is that in total its population is made up of over 300 different ethnic and linguistic groups that combined speak over 700 different languages.

  • Books & Publishing: How and where to buy or read 'Wings of a Raven, 2028AD'

    Quality time needed: 2 minutes


    Wings of a Raven, 2028AD.
    Book 1 in my mature, new adult Sci-fi universe.



    Wings of a Raven, 2028AD.
    Price: $2.99
    Print length: 147 Pages
    Publication date: August 2017
    ISBN: 9781537855714
    Read it at your local library or right here at my own 'a Norse View' library.
    Or if you so prefer you can buy it from your fav book store for 2.99US$.

  • Fitness School, Do you know the right answer?. Question 12, Running and the shock impact of each step.

    Quality time needed: 4 minutes





    Fitness School
    Do you know the right answer?.



    Question number 12 in our School of Fitness.
    Today's question, running is a super healthy aspect of any fit & healthy lifestyle. But the brunt of running too often also put intense pressure and wear on feet and knees and tibia since our lower body absorbs almost all of the impact while we run.
    So how often do the average runner ( in general ) smash their delicate feet's and shin bone into that immovable ground per minute while they are ramping up the miles.

  • Book: 'Wings of a Raven, 2028AD'. The first book from the near future book universe 2028AD created by Mike Koontz. Mature and at times naughty storytelling and explicit events hide behind each page of this sci-fi tale. Less than 40 000 words.




    Suitable for a mature audience. 17+ and up. Adult storytelling and explicit events.
    UHD audio video book reading TBA
    Vacation read ( Three+ Nights Bed time read )
    'Wings of a Raven' By Mike Koontz is the first book in a shared contemporary book universe called 2028AD. Mature and at times even naughty storytelling and explicit events lurk behind each page as we traverse the known familiarities of planet Earth and the uncharted vastness of the universe.
    And if at any point and turn, you feel that you need more from this charming sci-fi universe, reach for the abyss of the dark world wide web and the home of every book and short story that relates to 2028AD right here at anorseview.com.
    The first book in this sci-fi universe, is delivered with a touch of abstract horror, and the pleasure and kink of sensual and sultry naughty love. Mixed with moments of life and death, science, and space exploration, pollution, sex, war, poverty, famine. The man made horror and climate change.
    In the 2028AD universe Earth is a world wrought in chaos. And it is a place where hope and despair tumble and take turn with the trembling steps of colonizing other planets while the oceans on planet Earth keeps rising.
    Photography, and writing by Mike Koontz
    2018, a Norse View Imaging and Publishing

  • Fitness School, Do you know the right answer?. Question 10, Describe the complete meaning of the fitness word "repetition".

    Quality time needed: 3 minutes





    Fitness School
    Do you know the right answer?.



    Question number 10 in our School of Fitness.
    Explain the word repetition as it applies to weight lifting.
    Every fitness routine talks about reps and set. But what does that mean, what constitutes a "repetition"?.

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