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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





Mindset, Physical activity

You Can Be A Spartan Too

I am a Spartan now and I love it. I did my first Spartan Race this weekend in Madrid. You can eather do the Sprint, Super or the Beast. I did the Super in Open group. I was number 110 out of 3000. I satisfied with that, but I want more.

I love to compete. I have compete all my life in all kinds of different sports. Next time it will be the Beast in Berlin in september 2019. Maube I will see you there. If you want to know more about Spartan Races visit this page

The life of a Spartan isn´t just races. It is a whole lifestyle with community, eating the right way, living the right way and training.


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, Mindset, Travelling, Wellness

International Training 1

Do you feel the energy for training too, when you come to new different places in the world.

This time I will tell you about my training in Alicante, South East Spain. Well it is not the first time I am here. Actually it is my second time. I love the climate and the ocean here, but apart from that it is really a boring landscape and a too touristic place.

Running among cactusses.

Just love running along the mediterranean sea. Sorry about my finger….

Today it was a 6 km run up and down and a very short swim in the sea. Its only 16 degrees C. now.

See you tomorrow for a far more crazy training.


Love, Health And Wisdom




Learning and development, Mindset, Psychology

Dit Mindset er 80%

“Mindset” er et meget anvendt ord i sportens verden, men hvordan kan du bruge begrebet, så du bliver en bedre sportsudøver hver dag?

Læringsforskeren Carol Dweck har en vigtig pointe omkring læring er, at det ikke handler om, hvilket niveau vi præsterer på, men om vi præsterer på højere eller lavere niveau end vi plejer – og endnu vigtigere: Hvad der skal til for at rykke et niveau højere op.

Jeg har i min tid med sport oplevet rigtig mange atleter, der på et tidspunkt i deres karriere bliver fanget i et mentalt vakuum, hvor de prøver at fastholde de resultater de har lavet fremfor at forsøge at blive bedre.

Eksempelvis oplever jeg tit unge atleter, der kommer i kontakt med et landshold og fra denne dag handler det ikke længere om hvor gode de kan blive, men om “ikke at miste” pladsen på landsholdet. Man kan vel sige, at de bliver låst i deres tilgang og fokuserer på hvordan de kan positionere sig og finde en vej til at fastholde deres plads i en reaktiv tilgang. Modsætningen er at antage, at grunden til de er på landsholdet er fordi de forsøger at udvikle sig og derfor blive ved med at lære og søge efter bedre resultater.

Frygten for at fejle, frygten for ikke at lykkes, frygten for at miste det man allerede har opnået og måske undskyldninger for at slippe uden om udfordringer, forhindringer, kritik, feedback og hårdt arbejde.
Her er 5 handlinger til udvikling og langsigtet succes.

1/ Lær at sige “endnu”
Der er stor forskel på at sige ”jeg kan ikke” og ”jeg kan ikke endnu” fordi ordet endnu lægger op til punkt to.

2/ Find ud af hvad dit næste skridt er
Når du har sagt “endnu” skal du derefter sige: “Men det næste jeg vil gøre for at lykkes er….”

3/ Du lærer – både når du lykkes og når du fejler
Det er ikke så vigtigt om du lykkes. Det er din reaktion på enten succes eller fiasko, der er vigtig. Hvis du ikke lykkes skal du finde ud af hvad dit næste skridt er – og hvis du lykkes skal du også finde ud af hvad dit næste skridt er.

4/ Fokusér på at få “flere rigtige”
Det handler ikke om hvor god du er. Det handler om hvad du har lært og kan som du ikke plejer at kunne. Derfor skal du fokusere på de ting, der er lykkedes siden sidst (dvs. flere rigtige) i stedet for altid at dele tingene op i “jeg var go” eller “jeg var dårlig”.

5/ Lad andre inspirere dig
Når andre lykkes er det vigtigt at blive inspireret af dem, hvad kan du lære, hvad er næste skridt for dig? Men lad være med at kopiere ting uden at kende tankerne bag, du kan lige så godt ende med at stjæle deres fejl som deres styrker. Så hav et filter på når du bliver inspireret.

Tankerne i et udviklings-mindset er selvfølgelig mere end 5 punkter, men jeg håber, at jeg har kunnet inspirere dig til et mindset, hvor du får lyst til at blive bedre.

Jeg tænker, at udviklings-mindsettet kan inspirere mange felter

  • Den enkelte atlet, der vil være bedre
  • Træneren, der vil skabe udvikling
  • Klubben eller holdet, der vil være bevidst om deres mindset
  • Lederen, der vil inspirere et udviklings miljø
  • Men vigtigst af alt: Enhver underviser, der vil stimulere læring i stedet for resultater.

Inspireret af

Sportspsykologisk konsulent og mentaltræner Kim Dietrichsen

Love, Health And Wisdom



Learning and development, Mindset, Psychology

Fixed mindset and the Growth mindset

Why is it that some player’s who are labeled as being “less talented” become more successful than their “more talented” peers? This question has frustrated many coaches over the years, and Carol Dweck a professor from Stanford University, believes the answer is down to mindset. Dweck has extensively examined mindset, and argues that there are two fundamental mindsets that people use: the fixed mindset and the growth mindset.

Those with a fixed mindset believe they are born with a certain amount of intelligence or talent, and these abilities cannot be improved. This creates a constant urge to try and look better than other people. Within this mindset you are not interested in learning or bettering yourself, the only thing that matters is looking better than others because; “If you are only born with a certain amount of talent, you have to try create the illusion that you were born with a lot.”

People that possess a growth mindset believe abilities such as athleticism and intelligence etc. can be improved through hard work and persistence. People with a growth mindset generate a capacity for life long learning and constantly strive to improve. When presented with an obstacle, those possessing a growth mindset tend to rise to the challenge. Often, people of the growth mindset do not fear failure; instead, they view it as a chance to improve themselves. They adopt the view that “it’s not always the people born smartest that end up the smartest”.

As part Dweck’s extensive research she carried out two simple experiments on the topic of mindset, both of the studies have great relevance to coaching and the way coaches interact with athletes. In the first experiment Dweck took over three hundred students of similar age and range of ability, and gave them a questionnaire which tested their mindset. The group was split into two; those with a growth mindset, and those possessing a fixed mindset. Each group was then given the same task, a series of increasingly difficult problems. What happened next was extremely interesting.

The fixed mindset group became disheartened extremely quickly when the problems they were given got harder. They started to blame their lack of intelligence for their failure stating, “I guess I’m not good at this type of thing” or “I never had a good memory”. As a result, the majority of the fixed mindset group abandoned the task and failed to solve the set problems.

The findings from the growth mindset group could not have been more different. Despite also struggling with the more difficult problems, they did not appear to blame themselves for their lack of success in failing to solve the more difficult problems. Indeed most did not seem to consider themselves to be failing instead considered themselves as  “not yet successful”. In contrast to the other group, more than eighty percent of the growth mindset group maintained or improved their performance and applied strategies that helped them solve the more complex problems.

The results from this experiments shows that the difference in success was solely down to the students’ mindset. Those who possessed a growth mindset, and believed their performance could be improved simply through effort significantly outperformed those who believed that their talent was fixed. Therefore if coaches want to help their players improve, then a good starting point might be to help them generate a growth mindset.

So how do you help foster a growth mindset? This is obviously a vital question. The findings from the second experiment carried out by Dweck may shed some light on this. Four hundred students were given a series of simple puzzles. When finished each student was given his or her score, alongside some praise. Half the students were praised for their intelligence, i.e. “you must be good at this” while the other half were praised on their effort i.e. “you must have worked hard at this”. Dweck was testing whether the subtle difference in the language used could make a difference to the mindsets of the students. Following this the students were given the choice to take either a difficult or an easy test. Two thirds of the group that were praised for “being good” at the previous task opted for the easy test, to protect their “good” status. In contrast, 90% of the group praised for effort choose the harder test.

The second experiment shows how a simply changing our language can influence the mindset of the recipient. There was a clear propensity for the participants to develop a fixed mindset if praised for being “good” or “talented” at something, while participants displayed a growth mindset when being praised for effort.

This clearly shows the power of the words coaches can use to influence the players they work with. Dweck’s research clearly suggests that developing a growth mindset could be crucial for success in any walk of life. It appears to create a desire to constantly put in effort and improve, as well as helping people become more resilient when faced with failures. It is also clear that a fixed mindset can lead players to avoid challenges and be more likely to give up easily, which in the world of sport is the difference between success and failure.

Dweck’s research provides some clear lessons for sports coaches –

  1. Mindset can have a huge impact on the performance level of an athlete. Developing a growth mindset can lead to resilient athletes who constantly strive to improve.
  2. Mindset can be learnt, improved and developed.
  3. Educating players on the two different type of mindset is the first step to help a player develop a growth mindset.
  4. The environment created, and the language coaches’ use is fundamental to developing a growth mindset in players.
  5. The praise coaches give their players is crucial. Praise for effort not ability.

I hope that both players and coaches enjoyed this article, and it challenged you to think about which mindset you currently possess. For more information please see Carol Dewck’s book:Mindset: the new psychology of success.


Love, Health And Wisdom



Learning and development, Mindset, Psychology

Before, Time And Timing

Time, time and time. Everything is about time and timing.

I am sure you have tried to wait just a moment before you react. You got the feeling to react immediately, but you put at stop on yourself, waited and that turned out to be a wise decision.

The same thing in sports. E.g. soccer. If you wait to play the obvious, hold the ball, new opportunities shows up.

Sometimes you have to react immidiately in critical situations, but often if you remain calm and wait for just a moment it really will benefit you and the people around you.

Feelings are good to have, but don´t be a prisoner of them. A good BEING is the harmonious balance between sense and sensibility.

To be Ernest…


Love, Health And Wisdom