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Physical activity

Health, Physical activity, Wellness

Health Benefits Of Swimming

If you consider the main aims of any fitness regime – to lose weight, improve fitness and build muscles – there are few sports that tick all the boxes as emphatically as swimming. On top of all that, swimming provides a full-body workout with minimal risk of injury, which makes it an excellent choice for cross-training.

Swimming is a great workout because you need to move your whole body against the resistance of the water. An obvious place to start is that swimming will make you fitter, especially if you do it frequently and get your technique nailed down.

Swimming is a good all-round activity because it:

  • keeps your heart rate up but takes some of the impact stress off your body
  • builds endurance, muscle strength and cardiovascular fitness
  • helps maintain a healthy weight, healthy heart and lungs
  • tones muscles and builds strength
  • provides an all-over body workout, as nearly all of your muscles are used during swimming.

We’ve all gazed in slack-jawed admiration at the bodies of Olympic swimmers. While a few laps of the local lido every week is unlikely to result in equivalent changes to your torso, swimming will quickly make muscles all over your body bigger and stronger.

“Some people have body types where they pack muscle on quicker than others, but you have to swim a lot of miles to significantly change your shape and bulk up. But what you will find is that swimming strengthens muscles from top to bottom quite quickly. You work your core and legs as well as your upper body.”

If you’re a keen runner, cyclist or any other kind of athlete, it will do your performance the world of good to add swimming into your routine. As a low-impact exercise that builds fitness and strength, as well as aiding recovery, swimming could have a huge effect on your preferred sport, at elite or amateur level.

“When I was training for events – triathlon, duathlon or even just running – I was always a much better athlete when I was swimming.

Other benefits of swimming

Swimming has many other benefits including:

  • being a relaxing and peaceful form of exercise
  • alleviating stress
  • improving coordination, balance and posture
  • improving flexibility
  • providing good low-impact therapy for some injuries and conditions
  • providing a pleasant way to cool down on a hot day
  • being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers. Make sure that the environment you choose to swim in is safe.

Some general tips for swimming

Before you dive in:

  • Make sure you know how to swim.
  • Choose a safe environment.
  • Warm up and stretch your muscles and joints before entering the water.
  • Have plenty of fluids on hand and drink regularly.
  • Don’t overdo it if you’re just starting out.

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….and finally “Mamma Mia” a Nice Place to swim.

Just Love The Ocean.

Love fun in water




Learning and development, Physical activity, Psychology

Whole Body Listening

How to Listen

One of the biggest milestones that most people experience is getting their driver’s license. The excitement of being on the open road independently takes lots of preparation and requires many steps to accomplish. Listening with your whole body can also be very exciting and requires practice and explanation in order for students to truly understand what is being requested of them. Whole body listening involves more than just using your ears. It means also using your eyes, feet, body, mouth, brain, hands, and heart. Each part plays a specific role so that you can truly focus, hear, and understand what is being said.

Ears, Eyes, Feet, Body, Mouth, and Hands

In whole body listening, your ears have to be ready to hear, but it’s hard to hear when the rest of your body is not prepared. To hear, your eyes must be focused on who is speaking. Looking around the room is not giving your full attention to the person who is talking, and you may miss something that is important.

Although we can easily agree that the ability to listen is important, listening involves more than “hearing” with our ears. So how is this multi-layered skill best taught? To make listening more concrete and teachable, speech pathologist Susanne Poulette Truesdale (1990) came up with a powerful, and now very popular, concept known as “whole body listening.”  This innovative tool breaks down the abstract concept of listening by explaining how each body part other than the ears is involved: the brain thinking about what is being said; the eyes looking at or toward the speaker; the mouth quiet; the body facing toward the speaker; and the hands and feet quiet and kept to oneself. In a more recent article (2013) Truesdale stresses that the most critical part of whole body listening takes place in the brain. She states that “when we are asking someone to think about what we are saying, we are in essence asking for the listener’s brain to be connected and tuned-in.”

Over time, other professionals have expanded the initial whole body listening concept to include the heart as a way to encourage empathy and perspective taking. This later addition is helpful when working on social interactions and relationships in which the purpose of listening is not just to “hear” and interpret what is being said, but also to demonstrate shared involvement to make a positive impression. This expanded concept of whole body listening is woven into parts of Michelle Garcia Winner’s larger Social Thinking® methodology to teach the fundamentals of how and why we listen to figure out the “expected” behavior when around others. Similar to other Social Thinking Vocabulary that breaks down the social code, whole body listening has become a foundational concept to help make this and other abstract concepts more concrete and easier to understand, teach, and practice.

Truesdale emphasizes that whole body listening is “a tool, not a rule,” meaning that adults need to think flexibly about how best to use it. There is no “one way” to teach the whole body listening concept. The goal is to create effective approaches for those with a variety of learning styles. And most importantly, to do this in ways that respect each person’s particular needs and abilities.

Kids Do Well If They Can

When children struggle to meet classroom standards related to listening and following directions, they may be misunderstood or possibly labeled as “behavioral problems.” According to their age/stage of development, we expect children to learn how to focus, listen, and follow directions intuitively, using the “built-in” social regulation sense we assume all children possess. However, some children don’t intuitively acquire the social skills and self-regulation that we typically associate with listening. To support these children, parents and teachers need to take a step back and view the situation through a different lens.

Dr. Ross Greene, a psychologist and expert in working with kids who have challenging behaviors, suggests that we ask ourselves,  “Does the child have the skills needed to perform the task?” He states it perfectly: “Kids do well if they can.” Greene believes that it is our job to figure out in which areas our children need support, understanding and/or accommodations so that they can do well. To explain listening in a way that makes sense, a host of social cognitive and sensory processing skills may first need to be concretely taught. And in some cases, children with social learning, sensory processing, attention, or other regulation challenges may not be able to perform tasks generally associated with listening, such as keeping one’s body still, making eye contact, or staying quiet.

What’s So Hard About Listening?

When we prompt children to “get out your math book,” do you get an image in your mind of what that looks like? How about “sit down”? These requests are concrete and simple to define and picture. But words like “listen” or “pay attention” are more abstract and challenging to define. What does this request really mean? How does it look in various situations and contexts? And why even care about listening? They are open for interpretation based on the person asking and the context or situation. For instance: listening during story time is different than listening on the playground or during a conversation. When a request leaves room for interpretation, the person being asked needs to be aware of and consider both the person making the request and the social rules within that context. This requires strong social attention, social awareness, and social perspective taking.

In addition, when met with a request to “listen” some adults expect children to not only listen with their ears, but to stop whatever they are doing and demonstrate that they are listening with their entire body. This adult-defined expectation may include standing completely still, similar to a soldier at attention. This is not only difficult for most children, but impossible for some. Listening with your whole body involves integrating all of the body senses (sensory processing), and combining that with executive functioning (self-control of brain and body), and perspective taking (thinking of others and what they are saying). This is not an easy task and it’s extremely important to be aware of the processing complexity involved. Many children do not fully understand what is expected of them or may not be able to meet the expected demands when it comes to listening.

Whole Body Listening Larry

Love, Health and Wisdom



Health, Mindset, Physical activity, Wellness

Run Forest Run

Spend time with yourself in your running shoes. It gives you exercise, fresh air and 100% contact with your body-self.

Convince yourself, that this is good for you and then just do it. You can start walking and then run in between. Walk or drive to a nice place that you love and then get on with it. Bring a friend or family if you don´t want to be alone.

Today I did it alone.

The Forest has a good impact on you. There are so much energy and harmony to achieve there.

Use the obstacles to challenge you the way you want. It is ok to be childish. Never loose your childish spirit. It keeps you young.

The nature talks to you if you let it in. You can feel you are a part of it. It wants you there, because it all began there and it will all end there.

Open range.

Looking far away in the beautiful landscape scenary.

The feeling of fredom.

I hear the water flow,

I hear the trees grow.

I am on my way

Keep on running

and in between I stay.

To feel the stunning

and feeling me and the nature

on my way.

I love running between the coniferous trees away from the forest paths.

Here I feel peace and harmony

the silence and sounds

a beautiful symphony

The darkness down

light above

The forest shows it´s crown

Nature love nature love.

Old and cold

But I feel alive.

I think it will be christmas again this year…

Following the path. Where will it lead me?

Entering places I have never been.

Challenge yourself. Out of your comfort zone.

Is it right to go left or what is left behind if I go right?

Make a decision, your choice and stand with it.

Conquer it. It is you being there. Live it. Be there and let go.

Do what gomes to you. Don´t hold back.

Do what gomes to you. Use the forest.

Soon I am back again. Back to civilization with much more energy and wellness.

I have this fantastic article to you about all the benefits of running. Check it out and be inspired and wiser.

35 Amazing Health Benefits of Running, According to Science (+10 Tips for Beginners)


Love, health and wisdom





Health, Physical activity, Wellness

Fun At Home Workouts

Here is a quick and fun bodyweight only cardio workout for you for people who get bored easily, from the friendly and knowledgeable people over at fitness blender. In it we’re not going to be doing a single repeat exercise to this whole routine – how is that for variation! The workout includes a cardio warm up and you don’t need any equipment all for this.

This routine start out with some exercises that are going to increase in difficulty as you go. After you make it all the way through, make sure to drink lots of water afterwards. Also make sure to do a cool down and stretch. Last but not least, aim to eat a healthy clean meal good of healthy food that’s going to nourish your body as soon as you can after this workout otherwise.

Enjoy and get sweaty…


Love, health and wisdom



Health, Physical activity, Wellness

Bodyweight Exercises

My philosophy on health and fitness

hy do you work out?

In order to look and feel more attractive? To become “strong”? For running a marathon?

All of the above?

I am not implying any of the above reasons, or any other similar reason you came up with, are “wrong”… but perhaps a bit misguided for the average person. It is just important that you know why and are you really doing the right thing for yourself.

My point is simple – unless you have very good reasons for participating in highly specialized training, you are probably better of doing more general types of exercise.

If you are a competitive swimmer, javelin thrower or baseball player of course – you should put a lot of time on training specifically for your chosen sport. Same goes for physically demanding professions.

But if you don’t have a particular need for some very specific motor skill, doesn’t it make more sense to train in ways that prepare you for, well, anything?

Yet everywhere I see people who seem practically obsessed with obtaining washboard abs (typically men), a big butt (typically women) or stamina for running across the country without stopping. And many of them are not professional athletes, just common folks who believe this is what they got to do.

Again, I’m not judging here. If you feel things of that nature are your ultimate goals in life – by all means go for it.

But from the viewpoint of lifelong health and fitness here is some food for thought I would like to add to the table.

Are amazing looking abs worth chronic and at least equally amazing back pain? Are “looking fit” or running multiple triathlons still worth it, if it comes at the expense of being able to participate in almost no sporting activities after you turn 40 (or even sooner).

We’ve all heard “no pain, no gain” and similar platitudes when it comes to exercise. And sure, if you want to become the best at anything you will have to practice hard. But even then it is not wise to do so at the expense of your health and well-being.

If you are an “average” person, exercising in ways that are ultimately detrimental to your health are, to put it politely, very unwise indeed.

The Solution

An exercise program which doesn’t strike a good balance across a training cycle creates adaptations in the body which change it’s shape in a negative way.

Think of a musical instrument going out of tune. With the added imaginary that this time those out of tune strings don’t just sound terrible – they actually warp the shape of your entire instrument!

With your body every exercise will create tension in one direction, which must eventually be balanced with another exercise which balances it in the functional opposite direction. In practice it is not as complicated as it sounds – provided that you do the due diligence of scheduling it appropriately.

Personally I have found a very good method of doing this, one that has helped me feel a lot fitter now than I did when I was in my early twenties and thirties.

Yet, I actually put less time and money on exercise than I did when I was younger. Some of my workouts literally take only about 15 minutes to complete and you can do it at home!

#Exercises #BodyFitness

Do what makes sense to you and what is good for you.

Where there is a will there is a way.


Love, health and wisdom




Health, Healthy food, Nature, Physical activity, Wellness

Solrød Strand og hjemmelavet Pizza

Der er steder, man bare elsker at være. Det kan være svært at forklare, hvad det lige er i forhold til andre steder, men jeg ved at jeg generelt bare elsker at være ved havet. Strande har altid tiltrukket mig, og jeg har brugt timevis af stunder ved diverse strande rundt om i verden lige siden jeg var lille.

Ved Solrød og Jersie Strand hen imod ØlseMagle Revle er der et fantastisk klitlandskab med indsøer og noget skønt fint sand. Selvom det er koldt på denne årstid, så er området altid et besøg værd.

I dag med følgeskab af min kære Yorkie, Mathilda og min ældste søn, Andreas.

Efter en god frisk tur på strand, ved hav og i det blå, var det tid til at handle til Pizza. Hjemmelavet Pizza fra bunden af (ja også bunden).

P.s. Ja jeg er løve…..

Det blev til tre stk. af disse. Pizza nr. 28 (husnummeret) til den store sultne familie. Ja den skulle jo lige prøvesmages inden servering. Alle var tilfredse, selv den yngste og mest kræsne.


Lovely places and good healthy foods





Health, Learning and development, Physical activity, Wellness

Yoga Poses To Reduce Lower Back Pain

Lower back pain is not nice at all…

It is a very common complaint which is affecting 70 to 80 percent of adults and usually there is no obvious cause for it!

The sedentary lifestyle and poor diet are the root causes of many aches, pains, and diseases of our modern society.

Women practice yoga for lower back pain

Lower back pain is not an exception. Thus, in most cases, our sedentary lifestyle and poor diet are the main culprits too.

Lower back pain can sometimes be debilitating and unbearable. While suffering lower back pain, maybe your only option to escape the pain for a few hours is to take medications to ease the pain.

Although pain medications are effective in the short run, but their severe side effects may do more harm than good over the long haul.

The good news is that new studies shows that you can practice yoga as an alternative to pain medication to relieve lower back pain.

The study was done on 100 women, mainly at their 40, who were diagnosed with chronic back pain.

They were divided into three different groups:

Group 1: Practiced yoga for 12 weeks based on Viniyoga, Physical Therapy, and The Back Pain Handbook

Group 2: Attended therapeutic exercise classes taught by a physical therapist

Group 3: Just read a copy of The Back Pain Helpbook

The participants of the first group who took Yoga classes outperformed other groups other two groups. They improved their back pain by 78% and were able to drop the use of pain medications by almost two-third.

Other new studies also show that Yoga can benefit those with knee pain and taking a 12-week yoga class can relieve knee pain and increase mobility.

Below are the top 9 yoga poses that may help you relieve your lower back pain and cut down on pain meditation:


Bridge Pose

This pose helps to relieve your back pain by stretching the front part of your thigh and creating a balance between strength and flexibility in your hip.

Downward Facing Dog Pose

This simple and easy yoga pose can benefit both beginners and advanced yoga practitioners. It reduces back pain by reversing the forces of gravity on your spine.

Cobra Pose

This pose, if performed correctly, is an excellent exercise for strengthening and improving the flexibility of your spine. It reduces back pain by relieving compression of the disk on the nerve root.

Locust Pose

This simple yoga pose alleviates back pain by stretching and strengthening your lower back muscles and correcting your posture.

Cat Pose

This pose is usually used in conjunction with cow pose. It’s a great exercise for warming up the muscles around your spine and reducing lower back pain.

Cow Pose

This pose which usually is used with cat pose alleviates back pain by massaging and loosening the muscles around your spine.


Pigeon Pose

This pose relieves lower back and sciatic pain by stretching and loosening spine, hips, and inner thighs.

Triangle Pose

This standing yoga pose alleviates lower back pain by strengthening the legs and stretching groins ,hamstrings and hips.

Butterfly Pose

While doing this exercise make sure to keep your spine erect. Butterfly pose can reduce back pain by stretching goin, hips, knees, and inner thighs.

The infographic below illustrates all of the yoga poses mentioned above. Feel free to save it for further reference or share it with your friends if you think it may be useful to them.

Love, health and wisdom