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Inbetween Christmas and the first day of 2016
workout inspiration, Shoulders, abs, mma, outdoors walk

We all know the drill of Xmas time, food, food and ever more food, only briefly paused by stuff to drink and gifts to open.

Well, if you are anything like me you are already back at the gym feeling bloated and far too lazy in both body and mind, in fact, I worked out early on Xmas too :).

Anyway. Have a great rest of the year.

Morning Martial Arts

Early this morning I started my day with a few cups of water and black coffee, some pleasant to the ear metal and martial arts for my morning cardio.

I think in total it ended up being 20-25 minutes of body weight squat jumps and a constant switching it up kicking and punching with both hands and feets.

Today my kicking and punching combo ended up being alternated between doing straight front kicks and round kicks with the same front leg + 3-4 left/right punches before switching front leg and repeating it for a few minutes.

The other combo was doing the straight front kick with my back leg and the round kick with my front leg, followed up by a spinning back kick.

And a few times I switched it all up by doing 10 body weight jumping squats.

Great stuff, and great fun and effective morning cardio :).


Music for the day
forged in fire by Månegarm
https://open.spotify.com/track/5Bnon86sxKuvCSEnbWuoJX

Shoulders and abs

A few hours later, after some breakfast and more water and coffee (And much more metal) it was time for a 20 minute walk outdoors, followed by a shoulder workout, abs and another 20 minute walk.

My shoulder workout was as follows.

Shoulder press, barbell
4 set x 10 reps as warmup, with increasing weights every second set.

3 sets x 8 to 10 reps as heavy as I could go for the day while still keeping it safe and strict.

dumbbell standing side lateral raise

No warm up needed so I went straight for the proper weights, keeping it strict enough to avoid injuries and without swinging the weight as much as Branch Warren does :), but still heavy enough to make it more of a "compound" exercise than the usual isolation exercise most do it as.

I also do this one one arm at a time, it´s simply just how I prefer to do this one and the back of my shoulders when I do the rear lateral raise.

3 sets x 8 to 10 reps @ 30kg (66 lbs)

I also did 2 sets of hanging leg raises for my tummy in between my side lateral raise sets.

rear lateral raise

3 sets x 80 to 12 reps @ 50kg (110 lbs)

Have a great rest of the year and lots of happy little workouts :).

Workout and writing: +Michael A Koontz
Model: Branch Warren

And no, Branch Warren is certainly not neither a healthy role model for your fit and active lifestyle, or the go to guy when it comes to proper technique :). But he trains hard, and as such perhaps his shoulder workout can serve as a mental "let´s go" kick for you.


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Morning walks and evening weights
Coffeee, water, cardio, Back and triceps

text, photo and workout by +Michael A Koontz 
 
Morning walks and evening weights
Coffee & water
The Science of a healthy life


Yesterday was all cute frost and frozen berries, and today was rain and misty autumn views being served as breakfast. Yesterday was chest and abs, and today it was all about that mighty back and triceps.


No need to tell you about the start of my day, you know all about it by now :). So let´s get going, fuel your mind, your body and get pumped for another day of glorious win in life.


Body & Mind
[fitness fuels my creativity]


While the rain keeps pouring down for me, and perhaps the sun is burning bright for you, the biggest upper body muscle is what I had cooking on today's schedule. Back, and that much smaller thing called triceps. I normally do not train my triceps with my back, I usually do nothing but back and my mma cardio, and possibly some abs, but I do like that switching it up thing, so for today it´s back and triceps. A combo that do work really well together, giving your entire upper body a solid challenge.

Both back and triceps work your shoulders as a tiny but positive bonus, and a tough back workout also gives your biceps and grip a proper beating, so by the end of it you´ll end up having activated your entire upper body, including your chest muscles courtesy of those triceps exercises.

the workout

I usually warm up by doing 2 to 3 sets x 10 repetitions of standing barbell row for my back workouts and today was no exception.

In my case I start out @ 100kg, which feels light enough while still actually giving my body a proper warm up. Today, just for fun, I also did two warm up sets of close grip bench press for my triceps as a superset with my barbell row, and one hanging leg raises.

No, it´s not really how you should do it every single day you hit the gym. But every now and then your body just needs some amped up intensity.

After all, you do train for lifelong health too and an athletic body and not just for beefy muscles that can't even get you through 5 minutes of cardio, right?. Well, at least I do.


Intense Weights
[back and triceps]


Standing barbell row:

2 set x 20 repetitions @ 100kg (Warmup). + 2 set of 10reps close grip bench press with the same weight.
3 set x 12 repetitions @ 130kg (286 lbs) + 10 reps of shrugs using the same weight.


Sitting rows in a superset with chins.

3 set x 12 repetitions @ 120kg (264 lbs) sitting row, + 10 to 12 repetitions of chins in between each set of sitting rows.


Shrugs

2 set x 20 repetitions @ 200kg (440 lbs) + one more set of chins in between those two sets.


While I do not know about you, that short and intense back workout felt god damn great for me. Intense, high paced and good weights and proper technique.
A workout I was damn happy about.

As a bonus, I did close grip bench press 3 set x 10 reps @ 110kg (242 lbs) and 3 set of dips for my triceps x 25 repetitions per set.


No lessons for today, except that you know. Fit and active is about a functional, and healthy body that is as athletic and kick ass and sexy as it is good looking and healthy for all of life. So keep at it and don't let the desire to be the strongest in the gym be your one singular goal. at the expense of everything else. It might be fun but it is neither sustainable nor healthy So, in the quest for throwing around weights do not forget the cardio, the pace, the explosiveness, the durability and just how much more fun it is to be toned and athletic, and muscular versus being a bulked up polar bear that only grunts away 3rep sets every third minute.


website article
http://www.anorseview.com/?q=backabstriceps-octoberworkouts

#fitandactive
#fitbeyond40

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Reduced mortality in people aged 60+ years with as little as 15 minutes of low impact physical activity
While not breaking news for anyone following us. A new study by Dr. David Hupin (and others) of the department of clinical and exercise physiology, University Hospital of Saint-Etienne, France have confirmed that even a small, easy to do low impact physical activity of 15 minutes per day greatly lowers mortality in people age 60 and above.

The team analyzed data covering a total of 122,417 men and women between the ages of 60 and 101 in the U.S., Taiwan and Australia, evaluating participants' physical activity levels and their risk of dying from any cause over a period of 10 years.
In total, people doing as little as 15 minutes of physical activity per day lowered their mortality rate with 22%. While, yes, as you already know, people that spent more time staying active reduced their general mortality rate with even higher numbers.
And of course, people that combine that with eating healthy food (and working out in a more demanding way) improved their health even more.


The Take away


The simple and beautiful take away however, is that if you are too fragile or in any other way unable to do more than 15 minutes of physical low impact activity per day, even such a low amount of every day exercise greatly improves your health.

Also of note for the exercise shy amongst you. When I say low impact, I do mean low impact, as in, something as simple as walking around in the garden, and choosing to stand up while drinking your coffee (or during the commercial tv break - if you are still tied to the clumsy cable tv packages ) actually aids your health in significant ways. 15 minutes of just mocking about truly do make a difference people.


You can find the original study that was published earlier this month at the British Medical Journal of Sports Medicine if you are interested. Or why not continue to read up on any of the number of science based health articles at your disposal right here at a Norse View.


music of the day while you are reading my article
Never forgive, never forget by Arch Enemy
http://open.spotify.com/track/235eysQ30Aag46SBMR0kHL
Writer: +Michael A Koontz 
Reduced mortality in adults aged 60+ years with 15 minutes of daily low impact physical activity The Science of a Healthy Life While not breaking news for anyone following us. A new study by Dr. David Hupin (and others) of the department of clinical and exercise physiology, University Hospital of Saint-Etienne, France have confirmed that even a small, easy to do low impact physical activity of 15 minutes per day greatly lowers mortality in people...
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Bench Press
The Science of a Healthy Life



This is part 6 in our ongoing series of articles that sees us covering all the great compound exercises that should be a permanent part of every fit and active, and healthy lifestyle. In this article, it´s all about the classic bench press. A timeless chest exercise that´s stood the test of time for a reason, it works, and it works damn good. 



Even tho your boobs is a much smaller muscle group than your back and legs keeping a healthy and fit chest muscle brings with it plenty of health and body tone benefits.

And as such bench press just happens to be an excellent exercise for building a toned, strong and healthy chest. Better yet, beyond activating your entire chest muscle you will also keep your shoulders and triceps muscles all happy and fit when doing this old gem. Even better is that it manages to do so to such an extent that you could very well get away with not doing any other chest muscle exercise in your entire life. No, I am not recommending you to only do bench press of course, I am just saying that you could if you for some reason wanted to.


Bench Press by the numbers



If you are now familiar with close grip bench press (for your triceps) this is the same deal, with only one real difference in that you will hold your hands further apart on the barbell. 

You can also keep the barbell closer to your nipples (Exactly where you put the barbell depends on what feels the best for you). No matter how you do this one outside of the change in hand positions and the placement of the barbell, while the brunt of the weight will be lifted with your chest muscles, there is no way to get away from the wonderful fact that you will also lift quite a bit with both shoulders and triceps, and that is a good thing.

However make no mistake about it, bench press should be performed in a way that you lift the majority of the weight with your chest, and close grip is the opposite where your triceps is doing the heavy lifting, they just happens to target all the same muscles just in different ratios. 

Other than that, it´s a simple thing of beauty. 


How to


Keep your back flat on the bench, and rep away, with the barbell going closer to your nipples than your belly button. Inhale on the way down, and exhale on the press. This is a wonderful exercise to keep the pace fairly high and the press as explosive as you can if you like. But there is nothing wrong with contracting your triceps and chest at the top and taking a second before you lower the barbell all the way down again.

Don't bounce the weight at the bottom however, let the barbell touch your upper body/tummy and come to a brief, half/half second stop before you push upwards.

Feet on the ground and no arching back. As for your shoulders, if you feel that you are pressing too much of the weight with the shoulders, try and hold your shoulders back/down to the floor and your chest "up" and see if that does not make you work your chest harder. 

As you will see in the video, the power lifting version do have you arching your back.

So let me just put it out there, IF you are training to tone up your body, and to improve your health, then keep your back flat.

The power lifting version is done the way it is to make it as "easy" as possible to lift as much weight as possible, and to improve your body and your health you actually want to do the opposite, to make every rep as hard as possible so you stress your muscles in a healthy and big way without having to go overboard with maximum 1rep weights.


How to video showing the difference between the two different ways of doing a proper bench press can be found in the website version of this article.

#yourfitnesstribe  
#benchpress  
#fitandactive  
Bench Press The Science of a Healthy Life This is part 6 in our ongoing series of articles that sees us covering all the great compound exercises that should be a permanent part of every fit and active, and healthy lifestyle. In this article, it´s all about the classic bench press. A timeless chest exercise that´s stood the test of time for a reason, it works, and it works damn good.
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Tasty, delicious summer treat. Strawberries and ice cream
for warm summer days, when you crave something sweet that is both tasty and healthy

Homemade banana and strawberry  Ice Cream (with or without added casein protein powder )

The gardeners slowly growing strawberries, fresh bananas, and real whipped cream. Lo and behold, our foundation for a tasty and healthy homemade ice cream recipe for warm summer days. 


Strawberries, this ripe little thing, born from soil and rain, sunshine and bumblebees. It is sort of like a serving of yummy life all by itself and as it enters our tummy, it paints our heart and mind with delight. Healthy, tasty, happy delight. 

So, for those warm summer days, when you crave something sweet and refreshingly cool, why not indulge in something that will help you keep that healthy, hot body and mind of yours in shape, feeding your sweet, sexy system healthy nutrition while taking care of curing your itchy sweet aching tooth all in one serving.

Ingredients

1 to 2 servings
10 - 12 Fresh strawberries
1 to 4 bananas
2dl Whipped cream
Optional ingredients:
2 spoons of tasty casein protein powder (stir with the bananas and freeze)
Organic Honey (for some additional sweetness and extra health)

Hit up the website link for the How to
http://www.anorseview.com/?q=tastyandhealthy-icecreamrecipe-yourfitnesstribe

Recipe and writing: +Michael A Koontz 
Photography: Alex Ardenti ( http://www.alexardenti.com/#/genre/work )
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A healthy, fit and active life
Quick Quinoa Recipe

Before the delicious and easy to do recipe, a short real life proof of the benefits of adopting an active and healthy life style (even if that is just a little bit more healthy and active then before). At 48 years old, Salma Hayek is, like so many other girls and guys, without a doubt much better looking, sexy and healthy then she/they ever where as a 20 year old.

"I never exercised my whole life, but now I do yoga,” Hayek told Net-a-Porter's The Edit. “I was always borderline chubby, because I like my food and, frankly, I like my wine. I have to say, I’m pushing 50 but I feel great. I looked worse in my youth! I’m in good shape right now.”

in other words, girls and guys. Worry less about your age and just get going. The positive change always do come over time, no matter your age and current fitness/health level.

Quinoa Quick Recipe

Without further ado, A tasty and very quick to do Quinoa based meal with some whole eggs, fruit and berries thrown into the mix (for the tasty yum they provide as well as the health and fitness aspect). 

And as far as the animals (and products) go that all have a part in the meal you are now about to prepare. Pick (if possible) food from ecological farmers with free walking animals and less damaging productions (and healthier produce). There is no need for you or me or anyone else to support the less healthy, sordid and inhuman parts of the global food industry. So, if you have a choice and opportunity, shop with your brain, heart, and health.

Ingredients

4 Whole Eggs (Yolk and all, While some still believe that there is something unhealthy with the Yolk, it is by far the most nutritional part of the egg and, unless you have some medical issues, will only be beneficial for you). 
Quinoa (your preferred serving) 
Greek Yogurt (or another thicker and sugar-free yogurt if you so prefer) 
Handful of Strawberries 
2 Apples 
A teaspoon of Cacao 

Optional. 
1 tablespoon honey

How to

Mix the Honey and Quinoa and either Bake or Fry until ready. (Hey, I am free riding chef so as far as amount of time and stuff, that´s all up to you) 

Serve in a cup of Yogurt mixed with the Cacao and add the hacked and sliced Apples and Strawberries on top. 

Enjoy your Eggs on the side and serve with Milk from free walking cows or water or a delicious protein powdered drink :). 

Writer and chef: +Michael A Koontz 
Model: Salma Hayek at a beautiful and sexy hot 48 years old.
Photo: Nico, Net-A-Porter http://www.net-a-porter.com/magazine/287/10

Website version:
http://www.anorseview.com/?q=tastyandhealthy-food-quionarecipe-yourfitnesstribe-2015
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The science of neurogenesis, life long health in body, gives life long health in mind

It sadly still surprises quite a lot of people around the world that what promotes a healthy body, also promotes a healthy mind. And yes, just as you can strengthen your own body all life long, you also strengthen and maintain your minds health, performance and youth. All life long.

So let us talk about neurogenesis, the science about a healthy mind for all of life.

Every day, 700 new neurons are formed in a healthy mind, all life long

Every day, all life long, a healthy brain actually produce an astonishing 700 new neurons.

In other words, as long as you maintain your body by making daily healthy choices which you enjoy doing, you will also keep your mind healthy, fit and toned.

Sex (the great fulfilling kind), healthy food, a fit and toned body, blueberries, lifting weights, doing MMA, reading a good book, writing a book, listening to music, falling in love and maintaining that love. Learning new things, taking daily walks. Keeping up with the world, learning new things as the world learns new things. Discovering new games, playing games. Learning new forms of art. Destroying your own squat and bench press records. Doing yoga, travelling. They are all good for you.


And the bad

Skipping ice cream, not doing alcohol, smoking, drugs, and making sure not to sit still for too long. Avoiding air pollution, unhealthy food, making sure not to over eat. Avoiding sugar. Kicking crappy partners, friends and lovers out. Well, I am pretty sure you already get the point. All the things that maintains and improves your personal fitness level, joy and health also maintains your brain.


And the wonders of keeping a fit and healthy lifestyle


I have said it in previous articles over the year, but I will end this one by saying it again. Your mind is a muscle. The same way your heart, your ass, your triceps, abs and lungs are all muscles. And as such, while there are circumstances to health, life and aging which we do not control, and while there are some genetic limitations involved for us all, it truly is not only possible to create and maintain a healthy body and mind for a life of enjoyable and sensual health, it is 99% down to your own daily choices.


Best of all, you can start improving your health in body and mind at any given point in life, the concept is easy, your own body and brain is constantly replenishing and restarting, it´s a daily grind, and that is why people go up and down in body fat, muscle mass, endurance, strength and so forth.

Nothing is constant, and what you do not use, you loose, but what you havent used, you can start improving today by starting to use it on a daily basis, because, as you now know, both muscles, body fat and neurons continually gets refreshed, your entire living system continually thrive to rise or sink with the challenge - or lack of challenge that you provide it with.

What you have to constantly remind yourself with, is that it truly is a daily grind.

Never ever buy into someones promise of a healthy life and hot body if you do this routine for the next 6 month. A healthy body and mind is created by making healthy choices every single day for the rest of your life. Body fat starts growing the very same day you start eating more food than you use up. Body fat starts diminishing the same day you start using more energy per day than you are feeding your body. And strength, thought, endurance, joy, it´s all the same.

Add to that, that quality also matters. Quality of food, quality of sex, quality of working out.

Quality of life.

And that is the reason why no one should feel that life and health ends in their 20´s, 30´s or 50´s, it simply put do not work like that.


Make a bet with yourself today, that you will once you hit 70 years old outdo your current day self in body and mind. Work for it on a daily basis by making healthy choices that you enjoy - and I bet you that you will accomplish exactly that (bad luck and accidents put aside of course).

Website article
http://www.anorseview.com/?q=neuroscience-bodyandmind



Writer: +Michael A Koontz
Model: mercedes terrell, mercedesterrell.com
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Fun martial arts Cardio for everyone: Cross, Jab, roundhouse kick, spinning back kick
The Science of a Healthy Life



Going with the previous notion of how anyone can greatly improve their health with just a few minutes of cardio every day. Here is an easy to do cardio form which you can enjoy doing 7 days per week if you wish. Casually, low impact style, or high paced, highly explosive. 5 minutes or 40 minutes per day. You pick and choose. 

I personally finished a 20 minute session of doing these fun little puppies outside on the porch in the sun while listening to music :).


You can do them in front of the tv, in the morning, middle of the day, or at evenings. Before or after lifting weights, or just completely on their own. You can also build upon these easy to do steps and for instance add a front kick or two with your front or back leg.

Not only is it fun and will give you as advanced, or easy to do cardio benefits as you feel like. But it´s also a very viable martial arts combination to hang back on if you ever need to punch a mugger or cowardly bully in the face (or perhaps you are simply considering an mma career in the ufc). 


The sweet Take away of How to do it


Fire up some music if you feel like and start punching away in the pace that you enjoy and the amount of time you enjoy. Remember, working out and keeping healthy adapts to however advanced you are, newcomer and poor health or super fit and advanced alike. 

music of the day while you are reading my article
Never forgive, never forget by Arch Enemy
http://open.spotify.com/track/235eysQ30Aag46SBMR0kHL


Left foot first, right leg back. 
Hold your hands up in front of your chest/tummy/chin area. 
Start with a cross right hand punch. 
Jab once or twice with your left front hand. 
Turn your upper body to the right and slightly back (depending on your agility and flexibility, I personally dont really lean my upper body back at all, but I am also quite agile and smooth in my kicking and punching). 

With my(your) front foot, lift it up from the floor and do a front roundhouse kick going from left to the right. As you complete the arch, turn your body more clockwise to the right and put your left front foot, down, behind your floor grounded right back leg. 

As soon as your left foot is now placed behind your right, floor grounded foot, you continue turning your body clockwise to the right, and you allow your right foot off of the ground and do a side kick. 

Once you are advanced enough, all this will happen in a smooth perpetual motion and that side kick will before you know it, in fact be a spinning back kick. 

Finish the motion with your right leg front and left foot back. And repeat but this time your left is the one doing the cross and your right hand the jab, and your right leg is the one doing the front roundhouse kick. 

Repeat this basic to do, but still advanced martial arts combo. It is a highly effective way of doing cardio. And just 5 minutes of this will challenge heart, lungs, lower back muscles, body fat, leg, ass and tummy muscles. Well, it will even work your shoulder and arms a tiny little bit. 

Keep the pace as high as you feel like, the more explosive the better health and body benefits. And as for time, keep it between 5 minutes and 40 minutes, all depending on how fun you are having and how much health and body benefits you feel like getting out of it. But yes, even 5 minutes accounts for quite a lot. 

Once you feel advanced and smooth enough in what you are doing, you can easily add a front leg or back leg front kick or two to the mix. 
Next week i´ll be back to talk about a jab, jab, cross, switch kick combo (front kick or round house kick). 
Cheers and have fun keeping fit, active and healthy no matter your age. 

Website article, including a how to video for the roundhouse kick
http://www.anorseview.com/?q=health-mmacardio-crossjab-kickkick-2015

writer and workout +Michael A Koontz 

#fitandactive  
#fitbeyond40  
#healthyliving  
Fun martial arts Cardio for everyone: Cross, Jab, roundhouse kick, spinning back kick The Science of a Healthy Life Going with the previous notion of how anyone can greatly improve their health with just a few minutes of cardio every day. Here is an easy to do cardio form which you can enjoy doing 7 days per week if you wish. Casually, low impact style, or high paced, highly explosive. 5 minutes or 40 minutes per day. You pick and choose.
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Air Pollution and our health
The factual Science of a Healthy Life


Science spits out more reasons in a never ending string as to why fit and active people should also be caring for a sustainable society and world.

As if it is not already bad enough with modern day Lifes annoying sidekick - air pollution causing cancer, asthma and respiratory diseases and crazy smog in a growing number of cities. We can now add dementia to the list of unhealthy effects that any unsustainable society will cause through air pollution. 

Swedish researchers at Umeå University have uncovered compelling evidence for a direct link between air pollution and dementia. The run down is that if you happen to live in an area that leaves you exposed to air pollution you will run a 40 percent greater risk of developing Alzheimer's disease and vascular dementia compared to if you would have chosen to live in a city with healthier air. 

We studied nearly 2,000 people over a 15-year span



The study, published in the journal Environmental Health Perspectives, followed 1806 people over a 15-year span while also accounting for traffic patterns in the northern Swedish city of Umea. All participants in the study was of age 55 or older and medically healthy when the study began. 191 were diagnosed with Alzheimer’s disease and 111 were diagnosed with vascular dementia during the study. 

The researchers accounted for other factors such as age, education level, lifestyle and body fat. This is however not a lone wolf in a growing sea of science, there are already a pattern of previous research all linking air pollution to a wide range of negative health issues, ranging from life ending cancer to lesser issues such as asthma and respiratory diseases. Scientists have also in recent years started to uncover how air quality directly affects the brain.


music of the day
13 steps to nowhere by Pantera
http://open.spotify.com/track/4ho8BxdVJURp6EBOWvYLmK


We know that very small particles can enter the brain through the olfactory nerve and cause direct damage

Forsberg said. 


In other words, this study is one more piece of the puzzle that day by day grows stronger, urging us all to transform society, globally, to a healthier and more sustainable way. Not so much for the sake of Cecil the lion and his surviving family. But equally much so for our own sake. For our own tomorrow, for our friends and loved ones today and tomorrow. Replacing unsustainable vehicles and petrol with sustainable electric cars, replacing coal with solar, wind, water, ground and perhaps soon fusion is not only about preserving wildlife and green pastures, it is about allowing us all to grow older in a happy and healthy way. Allowing us all to enjoy a long and fulfilling life without the burden of cancer and dementia, allowing young people and old ones to breath, to run, to make love and fuck without the burden of cardiac arrest and obesity, diabetes and unhealthy water and air to sustain our bodies. It is about us all being able to eat healthy food grown from healthy farming, to walk in green and clean cities free of fog that is already killing millions of people around the world. 

And a good and clear example of that is the US which have been leading the unsustainable way of life in the last few decades in the western world, and as a result it has had the worst increase in all neurological deaths – men increased with 66 percent and women 92 % between the years 1979 and 2010. 

Writer and photography: +Michael A Koontz 

website version
http://www.anorseview.com/?q=dementia-andairpollution-science

#fitandactive  
#healthyliving  
#science  
Air Pollution and our health The factual Science of a Healthy Life As if it is not already bad enough with modern day Lifes annoying sidekick - air pollution causing cancer, asthma and respiratory diseases and crazy smog in a growing number of cities. We can now add dementia to the list of unhealthy effects that any unsustainable society will cause through air pollution.
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The Great Exercises: Standing Barbell Row
the science of a healthy life

This is our second article in a short series that will take a look at all the great compound exercises that should be a permanent part of every fit and active, and healthy living persons weekly workout schedule. In this article, it´s all about the king of back exercises. Standing barbell, bent over row. 



Like Squats and Deadlift, standing, barbell bent over row can easily be thought of as a proper 'full body development' exercise. 
Barbell row (let´s call it that from now on) will sculpt and improve and challenge your entire body. It primarily targets your lower, mid and upper back of course, but you will also challenge and improve your arms, your shoulders, traps, your abs, tummy, and you guessed it. This upper body exercise do involve your ass and legs quite a bit. 

In fact, barbell row is sort of like seeing the uncanny twin of deadlift at first glance, but the devil is in the small differences and details and it is two different beasts altogether. Different but equally great and they should both be included in your workout routine.

workout music
Dead Skin Mask by slayer
http://open.spotify.com/track/5BqCNRFk4Rlzrd3R1jeXCF


Barbell row by the numbers


Start with your feet flat beneath the barbell, squat down with your ass towards the ground (as low as you can go and deadlift the weight up to a fully standing position in a controlled and comfortable way) and grab the bar with a shoulder wide or slightly wider overhand grip. Pretty much "deadlift" style. Once you are standing up, inhale and bend your knees slightly while you lower the weight and your upper body, a 45 degree angle on your upper body is a pretty good target, I am personally not as bothered as the guy in the video when it comes to how still you should hold your upper body. I personally feel that my lower back enjoys my back workout much more since i started to allow a certain degree of mobility while doing my reps. 

However, 45 degree is the target area and if you do barbell rows like me, we are still talking about just a few degrees up and down while repping away. And yes, keep the breathing as in the video, it´s how I do it too. 

Other than that, there´s just not much more to say about this exercise, hit it hard and dont be afraid to test your strength in this one. Yes your back is your primary target, and that is what you need to focus on in this exercise. But all your other muscles getting targeted and your heart and lungs getting a good challenge with a suitable amount of weights, that´s a wonderful bonus that will build your body like no other upper body exercise can do. And if you are wondering, this is one back exercise I always do every single week. Every single back workout and for good reasons. 


website article + how to video
http://www.anorseview.com/?q=thegreatexercises-barbellrow

Writer: +Michael A Koontz 
Model: Lindsey Renee https://instagram.com/lindseyreneefit/

Ps.
Yes, technically Lindsey is not doing barbell rows in this photo, but stiff leg deadlifts, but still, it looks good and visually it could very well have been barbell rows :P.
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Some people clearly read and see whats inside their own mind Kent. All I have to say. I clearly addressed what you said. You are the one cherry picking and even distorting things.

And I also clearly said I dont decide what you or any one else have time and energy for... A well. It´s like talking to a science hating climate change denier. Enjoy working out your way man and with time both improved health and body.
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Workout inspiration - Sprint run, Biceps and Triceps
Your fitness tribe - The Science of Health



This Friday treated me to a beautiful early bird winter day as I pulled down my cap and headed out the door into a bright, white Friday morning with puffy snowflakes that slowly fell to the ground. And I can only hope that your day was just as beautiful and enjoyable as mine. 


To start my Day, Morning walk and a short sprint run


My Friday workout started with a couple of pitch black cups of coffee, followed by that daily 20 minute morning walk i do.

Which this last Friday was rounded off by a sprint run on a snowy forest road on my way back home, and with the winter sun shining in full force and chirping birds singing for me as they was hiding amongst the trees, life just does not make a much more beautiful Friday morning then that. At least not very often :). . 

music of the day while you are reading our article
I am Hell by Machine Head
https://play.spotify.com/track/5WSIVWdeIkCWmvTPUmNq0K


Later in the day
Biceps and Triceps 

And a few hours later in the day, after food and work had had their fun, as well as having done a short martial arts workout it was time to round of this day with Biceps and Triceps.


Biceps and Triceps
the beauty of challenging weights



Biceps consisted of 4 warm up sets and 7 kick ass working sets. 

When it comes to lifting weights life and experience, as well as science, all points to the same. Lift challenging stuff, do it hard and do it smart and listen to your body, and embrace the big exercises that properly exhausts and challenges as much as possible of your body and muscles in every rep and set there is.
 
Working out in a way that gives results, strength, lean muscle mass gains and keeps you healthy really is not harder than that. 

I rarely do cable exercises anymore and when i do, it´s more for the mental break that doing something different, or "easier" can provide.

But to maintain or even improve my health and fitness level i have since long realized i dont need that. All i need (and you) is the 'free' weight challenging stuff. Or to put it in another word, go for compound exercises if you can. And after that, look for exercises that forces you to truly lift and push your own levels. Never worry about mixing it up, all your body truly needs to stay in shape is for you to challenge yourself on a daily and weekly basis all through life. The mixing it up stuff should be for the times when you need to fight back the mental lazy bug or just to find some inspiration and additional joy and fun. 

So with that said. This was todays biceps and triceps workout. And no, it´s nothing fancy, but this is what did it for me today. 

Enjoy and have a wonderful week. And keep at it, eat healthy, have fun and work that body. 


Biceps



Barbell curl
4 warm up sets x 5 reps, followed by 3 sets x 10 reps @ 145lbs and one tough as hell to do 13 reps @ 140lbs set that made the viking warrior in me come crawling out and wage war with the weights. 

Dumbbell curls
3 set x 10 reps @ 66 lbs 


Triceps



Close grip bench press 
4 warm up sets x 5 reps, followed by 4 set x 10-12 reps @ 220lbs. 

Dips 
3 set x 24 reps @ bodyweight. in a super set with skull crushers (you can do this in a machine or with a barbell or dumbbell). 

Workout, photography and writing: +Michael A Koontz 

#yourfitnesstribe  
#fitness  
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Friday workout - Sprint run, Biceps and Triceps Your fitness tribe - The Science of Health. This Friday treated me to a beautiful early bird winter day as I pulled down my cap and headed out the door into a bright, white Friday morning with puffy snowflakes that slowly fell to the ground.
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Going from age 30 to 80
how does that affect your lean muscle mass and cardio


Your fears are saying that you will grow fat and tired while loosing lean muscle mass and capacity in both body and mind, no matter what you do. Right?. .


Science says - no, that is not true


A healthy man (or woman) that is living a sedentary life (not being  physically active in a daily physically challenging way by doing cardio and lifting weights week in week out) will indeed lose about 30% of his or her lean muscle mass going from a biological age of 30 to 80. 

But hold your horses and think about that for a while. 


50 years of sedentary life is big, big chunk of unhealthy lifestyle choices. And did you really think that sitting still and avoiding all physical, daily challenges, for 50 years would not make anyone weaker and more fat? Of course, you did not. 

Anyone training hard and eating healthy knows how crappy they feel just after a few weeks of less healthy and less active life. So just imagine the impact of doing life like that for the next 50 years.


The scientific flip side of that coin is a huge positive thing for all us health nuts.

If you maintain a healthy and fit and active lifestyle, everything, from fighting off cancer to maintaining your mental capacity and performance, your sex drive and sexual capacity, your strength, your body fat and your lean muscle mass can all either remain more or less as it is today - or even be improved upon all through life.

If you manage to just maintain or slightly improve your health and well being comes down to not just your daily lifestyle choices but also your starting point.

Anyone being world class fit and healthy (without the use of ped) today will of course not be able to improve much or any at all upon that during their next 50 years of life. But they will be able to either maintain it or just loose a tiny few percent, which is a universe apart from what 50 years of sedentary life will do to you.

And, if you are just a sexy fit and toned and healthy guy/girl, then the wonderful thing is that there is nothing about the age process that will keep you from being more or less as fit, toned, healthy and sexy all through life.

Or, if you are right now, living an unhealthy and sedentary life, to vastly improve upon that by making changes starting today.

writer and photography: +Michael A Koontz 
Fit and active vs Aging Your fitness tribe - The Science of Health. While we have always had fit and healthy people running around the vast regions of this planet. From the stone ages all through every stage of our human history, it really isn't until now that we have truly started to understand ...
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Introduction
'Your fitness tribe'

Providing real-Life and research-based exercise, health and nutritional information for anyone hitting the gym hard or just looking to cause a positive change in their health, body and life style.

Our goal is to motivate and inform, and to help you achieve your fitness and health goals without the usual sugar coated dietary and underwhelming workout routines with promise of changes not supported in simple reality and science.

Main writer for your fitness tribe is Michael A Koontz