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Learning and development

Health, Learning and development, Mindset, Nature, Physical activity, Travelling, Wellness

Spartan Race Beast In Berlin

Just two weeks after my Spartan Race in Madrid, I have signed up for my next Spartan Race. As you can see above, it is Spartan Berlin. This time it is The Beast. That is the longest run with the most obstacles. Well that most be because I like it very much and I do. I think that the Madrid Race is the best race that I have ever competed in.

The Spartan Race Beast in Berlin is the 28th. of September, so I have 3 month to get in an even better shape than now. This time I am going for the podium, though my goal is to be in top ten.

In Madrid I competed in the Open group. In Berlin I will do it in age groups, where there is the same rules as in the Elite. Here you can qualify for the european and the world championships.

You should really try it some day. Great full body training and the races around the world are just fantastic. You see beautifull landscapes and meet fantastic people. In Madrid I ran side by side with at great spanish man. We helped each other through parts of the race. Write to me if you need to get started but don´t know how.



Love, Health And Wisdom





Health, Learning and development, Mindset, Psychology, Wellness

How To Use Your Inner Strength

My greatest successes have come when I used my inner power to make the most of the good and bad times. When times were rough, ultimately it was a strong inner core that got me through the worst. You can tune up your inner strength with a few key exercises, just as you would your body. Here are some tips:

1. Know who you are.

Insecurity is an inner-strength killer and it easily creates conflicts in yourself and with other people. Your personality is the foundation of power. Get to know it well. Find peace with yourself. Work on getting comfortable in your own skin. The happier you are with yourself, the less the outside world can do damage, and the more you can give in peace.

2. Spend time in silence.

The world is a noisy place with many people and monitores around you. Distractions and disruptions can chip away at your core, leaving you frazzled and beat up. Take time to rejuvenate. Set aside one day a month to completely unplug from everything. That means no email, music, TV, or people. It’s a great time to connect with nature and just sit with your thoughts. The only way to calm your inner chaos is with 100 percent focus. Try to set focus with your whole body. Feel it with all your cells. They are all communicating with each other. Your presence is your power.

3. Set a routine.

 Every ounce of energy wasted drains your inner strength. Why do things inefficiently and redundantly? Control what you can control so you can focus your efforts and brainpower on the things you can’t control. Grab a notebook or/and make a diary. Separate your daily tasks into repetitive tasks and thinking tasks. Then create processes and routines for the repetitive tasks. You’ll be thrilled with the time and brain space you just found. Evaluate each day with a diary.

4. Create the right circle.

Hanging out with the wrong people can deplete your energy with every visit. Their inner weakness can suck the life from your inner core. Build your world with others who are strong inside. Keep company with those who celebrate you and feed positive energy into your life. Be brutal and protective about the company you keep. One sour person can take down the whole community.

 5. Gain control of your body.

It’s tough to feel strong inside if you are unhealthy outside. Make a strong effort to be fit and attractive. Eat well, exercise, and dress in a way that makes you feel good about yourself. Be proactive about your health, and you can use your body to strengthen your soul. I gain much of my strength from Spantan Races, OCR, Nature Crossfit, kayaking, running, mountainbiking, soccer and yoga. Make yourself feel good when you look in the mirror and you’ll start the day feeling powerful.

6. Give yourself a good home.

 When you can’t go home and relax at night, you begin every day with a weak start. Get your house in order. If your relationship is bad, fix it or end it. If the kids are out of control, work with professionals to right the ship or send them off to boarding school. Make sure you live in a home that makes you feel happy and proud. Your home should be a safe haven that is worth working and fighting for.

7. Connect with the source of your power.

Regardless of your religion or belief, you can gain inner strength by connecting with your spiritual source. Through prayer, meditation, or simply deep thought, you can center yourself in the universe and understand your role in something bigger and worthy. Connect your core with the world around you, and greatly amplify your inner strength.



Love, Health And wisdom



Health, Learning and development, Nature, Physical activity, Travelling, Wellness

The Spartan Race Super Adventure In Madrid

My first time Spartan Race, My first time Madrid.

The airport in Madrid, Aeropuerto Adolfo Suárez, Madrid-Barajas in a beautiful one, but rather confusing especially when most of it is in spanish (have to learn that language some day).

When I am in foreign countries I usually use Hertz car rental. It just works for me. But just don´t crash or make any damage, then it costs big time. Therefore I am always a bit nervous when I drive around in these rental cars.

After 45 minutes driving to the nordwest of Madrid we came to the most beautiful mountain valley where the cozy city of Collado Mediano is placed. Pretty tired we found our pearl – Box Art Hotel – La Torre.

After a short walk in the little city it was time to get a good nights rest for the race saturday.

A great breakfast was included and then we drove the 20 km further nordwest to Los Angeles de San Rafael Segovia where the Spartan Race was located.

I was so ready.

Spartan races are very well organized. This one was no exception, though it was a little difficult to find the startline. Well when the adrenaline is pumping you can miss the signs ;o).

It was the best race I ever have competed in. The terrain was just fantastic in the stony mountain with lots of beautiful plants and the smell of lavender and thyme. On the course the were 30 great and demanding obstacles.

I felt like a winner 2 hours later.

The day after it was already travelling-home-to-the-cold-north-day. But before that we had to pay Madrid a visit OF COURSE.

Madrid is great – The Spartan Race was great. Thanks to my great little brother and the rest of the Spain I met.

Next Spartan Race will be in Berlin in september.


Love, Health And Wisdom



Learning and development, Quotes for life

Ordinary And Special Day 1-5-19

Because when you stop

and look around

life is pretty amazing.


This is the first of may in the rest of your life. For me it is soon Spartan Race time. The Super in Open category is waiting for me in Madrid this saturday the 4th. May. I am ready. Well I think I am ready. Now I have begun the very important restitution/recovery time. No more pushing limits during training before the race. Now only a little cardio and strength to keep the heart and muscles prepared.

I start the day with meditation, yoga and stretches. Then making coffee and eating my nuts mixture and drinking fresh lemon, ginger and beetroot juice. Then I am ready for my vegetables and fish cake.

Time for work. I have prepared training for my beloved Physical Education team. Nature Crossfit running at the beach. Then they deserve some cozy badminton afterwards.

Then meetings meetings and meetings……greeting the meetings. Big decisions to make for many humans. Then swimming lanes for body and brains.

In the afternoon I hope I deserve to do the relaxing position on the couch to the Champions League semifinals between Barcelona and Liverpool. I am a fan of both……what to do? May the best playing team win…

I wish you the best day. Well I wish that you will achieve the best from it and make world a better place. Today is a special occasion.


Love, Health And Wisdom




Learning and development, Quotes for life

Tuesday 30-4-19

This is just a day like any other…..or is it?

Not all days are the same. Sometimes it may seem so, but don´t expect it to be. There is always something different about each day. Above you can see my physical education team. Once a year we do some paddling in the river.


Today I choose life. Every morning when I wake up I can choose joy, happiness, negativity, pain… To feel the freedom that comes from being able to continue to make mistakes and choices – today I choose to feel life, not to deny my humanity but embrace it.

Kevyn Aucoin

Todays challenges:

  • Difficult meating with pupil and parents
  • Preparing my pupils for biology and geography examination.
  • Physical education, scoring orienteering run with 8th. class.

I wish you a great day. Make the best of it. Make it interesting for you and the people around you.


Love, Health And Wisdom



Health, Learning and development, Physical activity, Wellness

Wise People Knows It – What Are You?

Lazy me Lazy you,

I will only do

what I have to.

My brain is my body,

I don´t care if I am a hottie. 

All the temptations I can´t resist,

I could with them make a long list.

Now I will wake up

and be my own “body-cop”.

I will make that brain body connection

for my own satisfaction…

My body and me are one,

together we get things done.

The body-health is in every cell,

Qi is everyones lifebell.


Love, Health And Wisdom



Learning and development, Nature, Physical activity, Travelling, Wellness

Teplice Rocks Rocks

If you go to The Czech Republic and want to experience something very extraordinary from mother nature you have to visit Teplice Rocks in the Eastern part of the country close to Poland.

I have never seen anything like this. Wild rock formations of sandstone.

The lake in the beginning of the trekking route is just amazing. Start your walk from Adrspach.

For a trekking warm up. Go around the amazing lake.

The last part of the route is more demanding…

…..but it is all worth it.

Maybe you see some trolls on your way…

Tomorrow we will climb Snezka, the biggest mountain in The Czech Republic.


Love, Health And Wisdom