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

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

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

Music of the day
Ashen roots by Netherbirds

To the daisy that is my sun and inspiration

Chapters and pages, library and language menu to the left of the screen

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

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

I walk
one step in front
of the other

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

Is it spring or autumn
I cant quite tell
twilight morning

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

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

falcons and deers
two little cubs
and four foxes, near

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

whisper my name

The lost world

[ our,world

now lost

was born

in tomorrows

Dream, of yesterday





the birth

of tomorrow ]

a happy birthday wish, for one daisy

in the dark
of tranquillity
winter builds without an end

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

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

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

warm breath
and melting snow

something stirs inside
every falling flake

a kiss
right beneath your ear
the tingle, touched

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

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

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

cascades that dance

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

The turning
of so many pages

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

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

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

outside restrictive framing

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

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

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

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

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

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

Where did they go
Wayward Sapiens


that light

of this



evening walk

never ends

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

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

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

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

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

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

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

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

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

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

The little mouse

as I once


a mind

so beautiful

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

A history of obfuscated words

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

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

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

In your eyes

I see

the truth

that lay


Winter sun, we meet again

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

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

Far beyond the reach
of our ephemeral

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

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

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

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

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

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

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

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

good morning

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

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

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

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

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

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

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

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

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

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

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

This is one such day and slightly naughty moment

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

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

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

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

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

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

Happy birthday my October 10.

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

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

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

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

like the breaking dawn

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

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

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

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

Is that not, the sun caressing
your skin too?

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

A galactic family tree

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

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

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

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

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

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

[are best enjoyed, with the right company]

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

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

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

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

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

And I close my eyes, this day too.

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

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

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

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

The other home, the Alpine Swift gym

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

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

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

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

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

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

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

this is
our own tale of dewy good mornings

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

They had made it.

scanty clad, and happy hearted
spring is in the air

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

with hosts of leafs and auburn gowns
fair and stately

The haunted reefs

our naked limbs
soon dressed by naught

Pleasured, touches
the falling of the setting sun

With our whispers
it slowly paints
these Sandy shores

I take your hand
so fine and sculpted

down to the water
still receding
Moving, growing

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

Deep inside
soon will stir and crumble

out in water
there are rifts now moving

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

Again, it trembles
the warmth
& pleasure of

We merge this wave
and take a fall through air

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

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

our happy hearts
a willows creek so scanty clad.

a Norse View Imaging and Publishing

established 2013

Copyright 2017
a Norse View, Mike Koontz

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

Thank you for reading.

Author and fine art photography

Mike Koontz
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

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

    Quality time needed: 13 minutes

    Fitness School
    Do you know the right answer?.

    Question number 39 in our School of Fitness.
    I have talked about telomeres in years past, and fitness too obviously :).
    But such is the world of fitness, science, and health, it often revisits old "truths" and sometimes upends them because our knowledge has deepened, while new studies at other times will simply fortify and acknowledge what we already knew to be true.
    So what will happen today as we travel back to the world of that peachy sounding telomeres thingy that keeps wiggling its cute little tail inside of us? Let us find out.
    My Question:.
    For this particular study, published in European Heart Journal, Nov 2018, we´ll uncover what happens to the length of our telomeres when we do long distance endurance training, high-intensity sprint intervals, nothing at all or lift weights in a so-so way in the gym ( yeah, color me unimpressed by the strength plan in this study, but hold on to that thought as you read on because I will get back to the fairly inadequate strength training and why that too matters. ).
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  • 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.
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  • 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.
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    Obesity is no friend of the bettering of our health and longevity.
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  • 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?

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

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

    Quality time needed: 3 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 27 minutes

    Cause & Consequence.

    Life on Earth laid bare by the IPCC report.

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

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

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

    Quality time needed: 14 minutes

    Walking through the gates of autumn.

    We see a brand new dawn.

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

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

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

    Quality time needed: 5 minutes

    Walking through the gates of autumn.

    Together with a tiny little spider.

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

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

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

    Quality time needed: 9 minutes

    The gorgeous strength of Gluteus Maximus, Medius and Minimus.

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

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

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

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

    Quality time needed: 8 minutes

    Planet Earth - studies & life in the Anthropocene.

    A new way of life is needed.

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

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

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

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

    Quality time needed: 5 minutes

    Your living room
    contemporary art & style

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

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

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

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

    Quality time needed: 8 minutes

    Diving down into a range of motion and squat study.

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

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

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

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

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

    Quality time needed: 6 minutes

    The scent of black coffee.

    And wild breakfast companions.

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

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

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

    Quality time needed: 15 minutes

    The error of your way.

    Could be spelled 'the carnivore diet'..

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

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

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

    Quality time needed: 5 minutes

    The vaquitas are sadly not alone.

    This is the Lost World of Planet Earth.

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

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

    Quality time needed: 7 minutes

    People & Planet is just a mutual ecosystem.

    The Lost World.

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

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

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

    Quality time needed: 3 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 6 minutes

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

    The Lost World.

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

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

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

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 9 minutes

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

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

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

    Quality time needed: 9 minutes

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

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

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

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

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 5 minutes

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

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

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

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

    Quality time needed: 5 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 14 minutes

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

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

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

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

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

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

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

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

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

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

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

    Quality time needed: 7 minutes

    Fitness School
    Do you know the right answer?.

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

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