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Health, Learning and development, Physical activity, Wellness

The Best Way To Start And Maintain Training

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Find your will to do it.

Be Wise and enlightened about it.

Be patient.

Find activities You feel fun about.

Remember why you do it and why you started.

Give yourself rewards.

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1. Give Yourself a Real Reward  

Sure, some people might be motivated by vague goals such as “better health” or “weight control.” But if that’s not doing it for you, journalist Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business advises making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of Game of Thrones afterwards.

He describes creating a neurological “habit loop,” which involves a cue to trigger the behavior (setting out your spinning shoes next to your bag), the routine (making it through spinning class) and then the reward. “An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile,” he explains. “It increases the odds the routine becomes a habit.”

“An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile.”


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Over time, the motivation becomes intrinsic, as the brain begins to associate sweat and pain with the surge of endorphins — those feel-good chemicals released in the brain that are responsible for that “I-feel-freaking-amazing” rush you get after a great gym session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even want the treat.

2. Sign a Commitment Contract with yourself or with others

We can make promises to ourselves all day long, but research shows we’re more likely to follow through with pledges when we make them in front of friends.

You can up the ante even more by signing a contract agreeing to pay a pal $20 every time you skip Pilates. “It’s a simple notion of changing the cost,” explains Jeremy Goldhaber-Fiebert, PhD, assistant professor of medicine at Stanford University who studies health decision science. “I say I’m going to make a commitment to do something for a certain amount of time, such as exercising 30 minutes three times a week for 12 weeks. If I don’t do that, I’m going to pay some kind of penalty, whether it’s monetary or the embarrassment of having friends know I didn’t live up to my word.”

In studies of people who created online contracts via the site, Goldhaber-Fiebert and his colleagues found that those who signed longer contracts ended up exercising more than those who agreed to shorter durations. “We have to get past the initial experience of displeasure in order to recognize the longer-term benefits,” he says. “The challenge is designing tools to help make that happen.”

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3. Rethink Positive Thinking

Devotees of positive thinking have long promoted visualizing the benefits of a behavior as a motivational strategy. For example, when I’m deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on my face as I run around the reservoir. Or how delighted I’ll be when I see my new muscles developing.

But such feel-good fantasies are only effective when accompanied by more realistic problem-solving methods, according to Gabriele Oettingen, PhD, psychologist at New York University and author of Rethinking Positive Thinking: Inside the New Science of Motivation.

Here’s the rest of the formula: After identifying your wish and visualizing the outcome, you have to identify what’s holding you back — a technique she calls “mental contrasting.” In one study of 51 female students who claimed they wanted to eat fewer junk food snacks, researchers asked each woman to imagine the benefits of nibbling on better foods. Those who identified the trigger that made healthful snacking difficult for them — and came up with a plan to reach for fruit when cravings hit — were most successful at sticking to their goal.

Feel too tired to go to the gym after work? “After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan,” explains Oettingen. For example, you can switch to morning or lunchtime workouts or go straight to the gym instead of stopping at home first.

“After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan.”

Feel too tired to go to the gym after work? “After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan,” explains Oettingen. For example, you can switch to morning or lunchtime workouts or go straight to the gym instead of stopping at home first.

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4. Find Your Fitness Tribe

Let’s face it: No one can pay you to do more squats, rack up more miles or lift heavier — and science proves it. Researchers in a recent study from the National Bureau of Economic Research found that rewarding new gym members with $30 or $60 gift cards for exercising made little to zero impact on their workout motivation. While it might sound like a sweet deal to get paid to sweat, what will ultimately inspire you to get up and start moving is a strong, supportive community. The laughs, high fives and words of encouragement from the bonds people make are things money simply can’t buy. From CrossFit boxes to run clubs to yogi circles, there’s a fitness squad for everyone. Find a workout that makes you feel good and surround yourself with people that help build your confidence as much as your strength. The cost of putting yourself out there? Priceless.

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Love, Health And Wisdom



Health, Learning and development, Mindset, Physical activity, Psychology, Wellness

Do it for YOU

Why do you it?

Are you controlled by the world around you,

Or do you do it, because you know it is good for you,

and the best thing……

Because you actually LIKE IT?

Let me be the one billionth person to tell you: These things can work and have a positive effect in your life.

I often incorporate many of them into my life now to keep me balanced and on the path I set out for myself.

But notice how many people forego these things when troubles arrive in their life.

The best advice will provide little if any movement in a person who doesn’t even know how to get out of bed, let alone create the life they always wanted.

Sometimes Pain speaks louder then common sense.

Walt Disney once said, “If you can dream it, you can do it.”

Everyone in this world longs to be happy, fulfilled and ripe with purpose.Each of us has an imagination that, when put to correct use, can conjure up the most amazing creations.

The mind is a powerful tool.

Napoleon Hill famously wrote, “Whatever the mind can conceive and believe, it can achieve.”

But what if the very act of dreaming has become foreign to you?

Then it is time to start dreaming again….and then start doing. It is time to reconnect your mind with your body. It is time to take control over yourself. Don´t waste life.

Actually, You Are Important.

“Whatever you do will be insignificant, but it is very important that you do it because nobody else will.” — Mahatma Gandhi

Contrary to popular opinion these days, you are in fact important and unique.

Your life is unique in the sense that no one will ever walk on this earth with your exact mind, exact heart, or exact story.

If your bringing something to the table that no one else can, then you are important and special.

You may go on to finally bring hope back to politics. You may bring a cure to the sick or worth to the jobless. Maybe you will build up companies that change our hearts or hearts that change our minds.

Or maybe all you will do is live the so-called “ordinary life.”

If that bugs you, chew on this:

If in all my life, I only ever help one person live out their purpose, and they did the same, and the next person did the same (ok you get it), then my dads simple words to me could end up changing the world.

I don’t know what’s ahead for you. I barely know about my own future. Whatever it is though, it’s time you start living it.


Because even if you’re currently lost in your pain, your path or even your pleasurewe NEED you to. Therefore start doing something great for your body and mind.

Choose To Live Today


Love, Health And Wisdom



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

Torshavn Foggy Run

When I am in The Faroe Islands, I am in a kind of training camp. I go training nuts in the mountains with the fantastic fresh air. But sometimes it is so foggy that it is very dangerous to go up in the mountains. Today I didn´t dare to do it. You can see how foggy it was today.

But even in Torshavn there is a fantastic nature as you can see. Imagine the smell of fresh sweet grass. It is like it gives you extra power.

The pictures just above is from a beautiful place in Torshavn called Boanes.

At every picture you see I have taken 20 push-ups. Remember to strengthen your upper body every time you run.

In the first picture above, you can see the only campsite in Torshavn. 20 years ago when i first came to The Faroe Islands there were almost nobody at the campsite. Now it is filled up with mainly french, dutch, german, danish and english tourists.

Above you can see “Skansin”. Skansin is a historic fortress located on a hill near the harbor in Tórshavn, the capital of the Faroe Islands. After the city was nearly being attacked by pirates, Skansin was built to protect the city against enemy attacks around 1580 on the initiative of Magnus Heinason. The fortress got the current design including 21 guns in 1790. Skansin was active as a fortress until 1865, where the military on the Faroe Islands was converted into a police force. Then for a period used as policestation and prison. In 1884 a red lantern warning shipping was established and in 1909 the lighthouse was build.
During WW2 the Faroe Islands was occupied by the British, and they had their headquarters at Skansen. During this period, the fortress was reinforced with 2 modern guns.
A few years ago, Skansen was restored, so there is now an old guardhouse and the two guns from the WW2 as well as some Danish iron ore guns from the 1782nd.

The only trees in Torshavn is in The Plantation close to “Listasavn” and the Stadion. It is a very cozy and beautiful place.

It this time we are at 380 push-ups. I think that´s it for today. The run ended at 11 km. 250 meters up and 260 down. 130 meters above sea level. Thank you for joining me.


Love, Health And Wisdom



Health, Nature, Physical activity, Travelling, Wellness

Gjogv 2018

There are so many beautiful places in The Faroe Islands. Gjogv is absolutely a must if you go there some day. It is a wunderful cozy village up north on the East Island. Take a look for yourself and remember to imagine inhaling the cleanest fresh air in the world with a sweat smell of grass.

It is pure luxury to drive around in a big Volvo XC 60. Even when the roads are like a bicycle path. In the picture just above and below you can see why the village is called Gjogv. A gjogv is a Gorge.

The weather is often better in the North of these 18 small islands in the summertime.

Walk exercise in these mountains is just perfect.

This day Mother Earth smiled at me


Love, Health And Wisdom



Health, Physical activity, Wellness

Torshavn Training 2


Today my main target was strenght training and restitution run. Therefore easy run to the athletics stadium where the crossfit tools are placed.

The place is called Torsbreyt. For those who don´t like running up and down in the mountains all the time, this is a great place for people to run at to do crossfit exercises.

Today I did 5 rounds and each time I did 30 push-ups and 10 pull-ups in the bar. So in the end i was 2 km slow run, 150 push-ups and 50 pull-ups.

Push- and pull-ups are two tough exercises, where you use many muscles in your body. Maybe you can´t do many of them, but keep on going. Push your limit and then one day, you will reach your goal.


Love, Health And wisdom



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

Saksun Wellness 2018

I love sunny and warm places. So each year I mostly go south e.g. to the Southern Europe, but when I have to go to The Faroe Islands (Family) then one of my favorite places on Earth are actually there. It is the magnificant SAKSUN in the North of The main island, Streymor in the Faroe Islands.

When you have parked the car, there is a very nice 3 km walk along the river, pass the inlet and then you get go the fantastic valley next to the ocean.


Love, Health And Wisdom