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Health, Mindset, Physical activity, Psychology

Believe that YOU can

If you really want to do it,

You really can do it.

It is all in your head.

Will power = Life Power.

It is not tomorrow,

it is NOW.

Right NOW.

I have a goal for you, that I hope you will make a goal for your self. What about doing ONE pull up by the end of this year 2018?


Love, Health And Wisdom



Health, Mindset, Physical activity

I am going to be a Spartan

Jeg har efterhånden løbet mange forskellige løb, også løb med forhindringer, det man kalder OCR (Obstacle Course Racing). Det er en sjovere og mere udfordrende måde at løbe på, og så giver det træning til hele kroppen. Det stiller noget højere krav til alle fem træningsområder: kredsløb, styrke, koordination, smidighed og mentalitet.

For en uge siden besluttede min ældste broder og jeg at træne os op til at blive SPARTANER. Spartan Races er ret hårde udgaver af OCR løb rundt om i verden. Disse er dog også inddelt i kategorier med forskellige længder og antal forhindringer.

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I starten af maj 2019 stiller vi op i den åbne gruppe på SUPER distancen på over 13 km med mere end 25 forhindringer i Madrid. Så er det bare med at komme igang med at træne eller rettere for mit vedkommende holde træningen ved lige, for jeg tror bestemt jeg er i form til at kunne gennemføre med en ret god tid p.t.

Det er forøvrigt super fedt at rejse rundt i verden til forskellige løb. Det er en god måde at komme ind under huden på ikke kun de lokale, men også på de mennesker der kommer fra hele verden til løbene. Man kan tydelig mærke fællesskabet omkring det at vi alle stiller op sammen til et bestemt løb, også selvom vi egentlig er konkurrenter. Der er gensidig respekt og vi har en fælles ballast, vi naturligt og åbent kan snakke om.

Billedresultat for spartan race

Der er mange forskellige forhindringer, der udfordrer dig på enhver tænkelig måde.

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Jeg har nu tænkt mig at vinde det løb til maj, så derfor intensiverer jeg min træning på alle mulige måder. Bedre og mere varieret konditionstræning med interval trailløb, hårdere og oftere styrketræning med forskellige “kropsløft” og koordinationstræning. Jeg vil løbende holde dig informeret om min SPARTAN – træning her på bloggen.

Skulle du også have fået blod på tanden til at blive startaner, så kig med her og på

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Challenge yourself

for a better life


Love, Health And Wisdom



Mindset, Physical activity, Psychology

Sweat Is Dripping

Sweat is dripping,

I am in and out of my zone,

my feet

in my running shoes are tipping.

I am on my own.

Love the flow in my body.

Blood taste is my friend.

Everybody, anybody, somebody, nobody

but me,

I see,

I got to be

my own best friend.

Nobody is meer than me,

and nobody is youer than you.


Love, Health And Wisdom



Health, Mindset, Physical activity, Psychology, Wellness

Pushing Your Limits

Billedet indeholder sandsynligvis: en eller flere personer, folk, der står, ocean, friluftsliv, natur og vand

I just love trail running. It is much more exciting running off road than running on a plain  road. Here you have the fantastic nature, good variation and lots of challenges and obsticles.

At this Røsnæs Trail Run 21 km with 600 hight meters in the Western part of Zealand in Denmark I pushed myself to the very limit. I became nr. 3 in 2 hours and 5 minutes in my age group. I had been in hard training from spring until now and lost 5 kg´s. With other words I am in great shape. And you can be too in every way, not only in sports.

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Everyone has dreams and goals. However, very few people actually achieve them. This is because majority of us let our limits hold us back. These limits take various forms. Examples are physical inability, doubt, fear or a negative past. When you meet your personal limits, you feel resistance. This makes everything feel much harder to accomplish. Many people around the world are unable to hold on when it gets to this point. Therefore, they give up. It is important to learn how to beat your limits and overcome them. This enables you to achieve your goals. Here is how to push beyond your limits and achieve your biggest goals.

Adjust your mindset

The mind is the greatest weapon in our personal arsenals. It is capable of any thought hence can help us to accomplish anything we want. For many, it convinces them to quit when the path gets too challenging. Our minds instinctively protect us. Therefore, when we face imminent hardship, the first response is to give up. If you become used to accepting this, you will become a quitter. If done regularly, this can create a limit and keep you within it. To achieve your goals, you have to overcome the desire to give up. This can be accomplished by looking up to someone whose resilience you admire such as your role model, a movie star, your parents or your mentor. Watch how they overcome the desire to give up. Then you can visualize yourself doing the same every time that you face hardship and feel like giving up. You will find yourself holding on for longer, training your mind to become more optimistic and eventually become strong enough to overcome your limits.

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Embrace bigger challenges than you think you are capable of

The fundamental activity required in pushing beyond your limits is to take on challenges that are harder than what you are used to. If you do not push past your capability regularly, you get stuck within your comfort zone and do not experience any growth. This causes stagnation and eventually despair. Therefore, enthusiastically embrace challenges that are bigger, harder and more complex than what you are used to. This will help you to get comfortable being outside your comfort zone and get you closer to your dreams.

Visualize yourself at the next level

One of the most important activities to perform so as to push past your limits is to stay focused. Visualization is a handy tool that you can use towards this effect. You need to focus on what you want so as to get motivated in pursuing your plan despite your imagined limits. Many times, we know where we have been and where we currently are. However, we rarely know exactly where we need to go. Take the time to imagine where you want to be by a certain time in future. Visualize this every single morning when you get up. This will motivate you to go out of your comfort zone and achieve your goals.

Establish clarity about your next step

If you have a great goal, then your path will be unclear. This causes you not to know exactly what the future holds. It can cause a fear of the unknown. If this fear is big enough, you can easily give up on your passionate dreams and pursue more familiar plans for example getting a stable job. It is essential to have clarity for your goals but you do not have to see all the way down the path. All you need to see is the next step or two. To do this, you need to have clear milestones or list of checkpoints. You also need the tools required to achieve this step. A strict timeline is also essential for success. Last but not least, you need a support system to keep you focused. This is a manageable way to handle a big dream. Therefore, work to establish a clear plan of action for the next step and follow up on it. This will help you to gradually overcome your limits and achieve your goals.

Eliminate your weaknesses

It is important to know that where there are weaknesses, there are limits. Each one of us has specific strengths and weaknesses. Weaknesses take away from our strengths. They deduct as we make efforts to add. They are a leak in the ship of your life. Many motivational speakers encourage us to focus on our strengths and ignore our weaknesses. However, ignoring a problem will not make it go away. We have to face our weaknesses and transform them. We can either turn them into strengths or eliminate them completely. This is the only way to overcome our limits and achieve our biggest goals. It is a painful process with lifetime benefits.

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The Important Take Away

By pushing beyond your limits, you can become everything that you ever wanted to be. You can achieve your dreams and leave a lasting legacy. The tips above can help you to achieve this. Read and apply them in your life to observe a gradual, positive transformation.

Love, Health And Wisdom



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