I’ve been a participant of  the Swedish military long distance/cross country running team. I am also Swedish champion in cycling. I have been doing multisport, training both cross-fit and MMA/boxing, I’ve been climbing mountains in Africa, Europe, South America, Middle East among a lot of other challenging activities. So what will be my thought about the mental strength from my experience?

First of all, why even write about the topic? I think it is very important topic, that can have impact of all of our lives in different ways. As usual, I just want to point out that all you can read here is my experience and opinion from my own point of view…

One autumn day in Halmstad it was the Swedish championship for officers in cross country running. The track was a tough one, with some challenging hills. I was running, and during the race thinking about that “it all was a pity for me”. It was hard and tiring. At that moment I stopped my thinking. Rethinking, “but hey, I am doing this for the reason that I really enjoy running and I really like to compete”. At that moment the competition become something else. So what can we learn from this example? Your mind is crucial for your experience of the moment. You can decide how your experience can or should be…In all different ways. Hm. Read that sentence again, this is a very strong insight, isn’t it?

Ok, so now you got the understanding of the purpose, and the advantage of building and using a mental strength. But now over to the challenging question; but how? The mind(mental) is build up at the same way as the physical part of your body. Resistance gives strength. So here I will give you one suggestion of how you might can build up your mental strength. Every thought is important, ok, again: every thought is important-every thought will be important. So what and how do you think? Have you reflect of that?

Now into the hardware – or the Operating system. Our brain is built up for survival for the best way every time. So all thoughts , behaviors and emotions is something programmed by you. And we can probably agree on that no one has been born as perfect. So now you got the insight that you can reprogram yourself. But – still how? you might wonder with all right. Ok, so if you are ready to rewrite your code, here we go. So start with writing down three things that is good with you (and telling what you are, not your achievements) Now write down three thing you have done today that felt good. Now write down one thing you want to improve/changes tomorrow. Defined what you can/will do for reaching that.

Mental Toughness-what is that? This is an interesting question, the reason for that is interesting is that from my perspective it will be different for different persons. It can be describes as; The capacity to persistently pursue goals and remain determined, even when things are hard. It’s a mixture of emotional resilience, confidence, adaptability, boundary setting, and self-awareness. When you know how to understand and manage your emotions effectively, you can remain calm and focused, especially under pressure. What makes the difference between a elite athlete and a elite exerciser?

Beyond the obvious impossible. Most of us is programmed of thinking sensible, practical and standard. But people who change career or sail around the world or start a complete new interest, how do you think they thinking? They don’t see the obstacle or the problems. They know it will be problems and that they have to abandon parts and amenities. But they have the courage to see beyond the obvious impossible. So with the reprogramming of your mind, you will get a strengthen mind…

Would you question a workout because it’s hard? How does you respond to a adversity at your work, in your career or in your relations? How are you programmed?  As mention before your thought are important. Resistance means development – for becoming better and stronger (mentally particularly in this case) you need to train your brain/mind. Shift your perspective and look at resistance, obstacles as development. What you train, What you practice, you become good at.

What will you achieve? What do you want to achieve? Here it starts. So if you follow the routine about write down three good thing you have achieved every day, and what you want to improve, you will be on your way. Spice it up with a morning routine, and meditation if you want, and you are on the move to something new…

To get you a help on the way here; start step by step with small changes. Be aware of your thoughts, that is crucial for being able to change. A good thing to use is your experience. Search for situation that challenge you -If you are a person who having a habit of putting things off, here you got your opportunity. And in difficult or new situations use your experience and knowledge, you for sure have done something similar to the task…

Start working with; Practice mindfulness (meditation, breath practice etc.) Embrace self-compassion (like written above, no one is perfect) Step out of your comfort zone*) (If you have done your work properly-then you will now your fears and shortness). Acknowledge and process your feelings,(be aware of your feelings fears and frustrations) Keep a balanced perspective( When facing challenges, remind yourself of the bigger picture and long-term goals to help avoid getting overwhelmed by temporary setbacks. A balanced perspective can bring patience and perseverance.) Develop a positive mindset, Practice a positive inner talk and develop a problem solving attitude.

This week reflection of the cold shower habit: Some days it has been a bit of a challenge, but now it slowly becoming a habit…

Cody Francis – Weather Any Storm (Official Lyric Video)

See ya soon…

So here comes the first blog of the 2025. What can be better than to start a new habit at this time? Well, since I wrote about the start the day with a cold shower and a workout. So that is what I am doing. So today I am on day five of cold shower routine. I will report here in the blog every week of my experience. But today I will start with the reason for doing this, simple as that why? First of all what is the benefit of cold shower? you release three hormones; Dopamin, Epinephrine and Norepinephrine. this three stimulate your sympathetic nerve system (fight or flight response), this is why you yell or want to run from a cold shower or bath etc. the positive effect of this is that you can stay more focused and son on, this can last for up to a couple of hours. Already after 30s cold shower you got a good effect, but due to the attenuation effect you will need to make the water cooler or shower longer…Cold exposure also boost your metabolism. It also is very good for recovery muscles. But one of the most important advantage will be that you build mental strength. It also increases the alertness, increasing the oxygen intake and increasing the heart rate gives a energy boost-nice in the morning or what?! You also build consistency , it build up your tolerance. The will power. The things we least want to do,  are the things we most need to do most. Stop negotiation with your mind-will be the result= will power…

So what is my experience after the first five days? Well, honest I feel great after doing it, even if its really cold now in January. Have I got any resistance from my mind? oh yes. But no negotiation, just get in there. And after it has always felt good I really must say. So so far I really enjoy it, and don’t regret my silly decision. But I will keep you updated about my experience…

And as the cream I been updated the workout with weighted run, 15kg and 8km interwall (4min x 8 rest 1 min.)

Y.V.E. 48 – Alone With You (feat. Loé) [Lyrics]

See ya soon.

So here comes the summary of the 2024.

A Autumn tiredness, in October I wrote about this. The sleep is the recovery of our bodies, so be aware of that, and take care of your sleep.

B Björneggen, a new acquaintance, the IML Winter assessment took place here and I was really satisfied with the area and all possibilities here. I will for sure return…

C Copyright, well this was the reason for me to stop blogging in February. I have used a photo that cost me a amount of money. So I decided to stop, but get on better thoughts and rethink it.

D Discipline, for me this is a magic and nice word (for some it is a terrible one) but this is how to have a form for develop for each day. Have in mind to become a better you for each day. Not just physical, but as a human/person.

E Enaforsholm, this place where somehow everything in the mountains begun for me (in 1980). And still it is a place for reflection and contemplation. It will always be a main part of my mountain history.

F Funäsdalen, I might have praised this village to much… But the village is so lively, so vital and filled with energy, you can always find an adventure in some way here. This year I will not forgot the morning walk with my husky and the fog lifted and the mountains emerged.

G Guiding, this is all about leadership humility, I am so glad over a lot of things this year. Three new IML instructors, a new IML standard and a ownership and start up with a new Mountain Leader Norm in Sweden.

H Hukejaure, this cabin is a real pearl. Situated close to the Hukejaure lake. The Nordkalott trail passes here and it is a seldom visit cabin.

I Introduction of IML for the Campus Åre took place in September in Åre area. A couple of students get to try out parts of the IML training. Both teacher, students and instructors where satisfied.

J Jämtland, not mention the area this year would be wrong. A lot of changes has been done due to the decision of take into account the reindeer herds demands. This result in 30% reduction of Mountain tourists in the area.

K Kenai, my loved Husky, my life mate my best friend. He have to pass away in the late October. I still cry over him at my daily hikes. I miss him, what more can I say…

L Leadership, a lot of writing in my blogs about the topic. Guiding and leadership belongs together, and it will always be a major and important part in my blogs.

M Mountain Safety Council, as a member of this I think it is a very important work. The physical meting at Postvallen was great. The morning run among the Kesu lake was something to bring in my memory.

N Näske, the Northern entry towards Skuleskogen was a new experience. This hike with Kenai was unforgettable. The late September sun really shined into our souls…

O Orienteering, as always I started the summer season with the yearly “Naturpasset” a couple of orienteering controls. This is a good habit to keep up the spirit and knowledge for navigation skill.

P PLB, this is a real good safety solution. I can also see that the market of Personal Locator Beacon increases which is very good. If you don’t have one, get it. This will hire your safety potentially.

Q Quotes,  ”If you think you’ve peaked, find a new mountain.” ” The way up to the top of the mountain is always longer than you think. Don’t fool yourself, the moment will arrive when what seemed so near is still very far.”

R Renhornet, This mountain cabin is well worth a visit. So why don’t you go there this winter? You will be satisfied.

S Skuleskogen-Skuleberget, I will always return to this place. It a an wonderful area with a lot of options. The small cabins and the near of the sea really make you feel free.

T Tent, the 6^th of October I blogged about tents. Here you got a lot of good advises and suggestion of how to chose the right tent. The night I spend at the small lake at Ottfjället in September was incredible. When I took the first coffee of the day I really enjoyed…

U UIMLA, this year the yearly meeting was in North Macedonia. So we took a decision of accept the new platform/standard for the IML training. It was really great to meet al countries, and I understood the complexity with so many wills…

V Voss, a summing of this year without mention Voss, Norway would be totally wrong. I really fall in love with this place. A small nice village with the mountains and waterfall so close. The morning hike among the lake was tremendous.

W Why, cant we take the natures way of showing us that we need to take care of it? I am really afraid and thinking a lot of how I can be better to take care of the environment. I am so tired of this “fake” news. Shut up and read real fact. And that when it comes to all news. Take responsible for you own knowledge. What is facts and what is fake.

X X-treme. This can means a lot but here it will be the Helsport Tarp I will test. I look forward to that and I think it will be an interesting experience.

Y Yonder, what will be the next adventure? Well a night under the stars is what I am looking forward to. This will be this New year’s cliff hanger…

Z Zipper, this is one thing that is really important. A small detail that can save your night sleep. Never get wet from damp clothes. Use the zipper all gear/apparel got.

Å Åre Campus, a great cooperation between SFLO and Campus Åre has been established and very happy for that.

Ä Älvdalen, the year started with Ice climbing as usual and was really good as always.

Ö Över, now this year is over, and a new adventure year to come. I really looking forward to this year…

Manu Chao – Tu Te Vas (feat. Laeti) (Official Music Video)

See ya soon…

Why using a tarp or/and a bivvy bag?

Today the topic will be about bivvy bags, but you can’t speak about that without also mentioning the tarp. So first of all what is a bivvy bag, and what is the reason for use? The easiest way to explain this, is to describe it as a shell for your sleeping bag. It can also be used as a shelter for emergency needs. But here today it will be about as a shell for your sleeping bag. Ok, so why do we need this? Well its like a bit of using a convertible, the feeling of freedom. I prefer a real tent for the comfort and as well for the space. But still it is a feeling of “freedom” to use a bivvy. So what do you need to think of while choosing a bivvy bag? First of all you need one that will protect from rain, moister and wind. It should also have good ventilation for minimize the condense.

So the advantage with a bivvy bag is the freedom right, but the disadvantage is that you cant do anything for example cooking or so, and you risk that all your gear will get vet, when you getting out of the bivvy (if its raining) So for that you also need a tarp (here is why I prefer a tent). But on the other hand, nothing is like laying in your sleeping bag and watching the stars up above…

Ok, so how and what to choose? First of all there is two types of bivy’s, the bivy shelter and the bevy bag. The bivy shelter got a pole to keep the sack up from your head. This of course result in a bit more weight. The bivy bag will increase the warming capacity by about 5 degrees Celsius. And it will keep your sleeping bag dry. The bivy shelter is more lavish, and resist rain even better.

Here comes the next part, it will be of high importance of how and where you choose your place for sleep with this solution. A tent is more forgiven due to a bivy bag. So first of all secure you got dry surface. Avoid place where water might build gutters. You should also chose a place where you got some wind protection.

And now we go over to the more practical use of the bivy solution. If it happen that you need for a pee in the night, plan for it. Getting out of the sack might be a complicated story, and you risk to get everything wet. The next thing to focus on will be -how to avoid moister/condensation in the bivy bag. My first thing to recommend is to use a tarp to put under your sleeping mat (if its not rainy or risk for rainy weather). This will hinder the cold coming up from the ground, this will decrease the risk of condensation. Try to place your sleeping place where the coolest/radiating/condensing surface is well above you, but then you defeat your view of the sky. The next thing you can do is to high the bivy end with a pole or use bungee cord for example. Take advantage of breezes to help move moisture away (see above), this can be a fine line when actually trying to use a bivy for wind protection. Don’t go to sleep with damp clothes and do not breath inside the bivy bag. I also recommend to bring  a wettex cloth for dry the bivy sack if/when needed.

I will try the snugpak Bivybag Special forces. I like the solution with a zipper for ventilation and for a fast way of getting out from the bag. I will also test the Helsport Bitihorn Tarp X-treme. So there I got a “wrap” bivy solution😊.

Sunday Afternoon

See ya at Tuesday

So now this years calendar come to its end. Today it will be about morning routines. I think this is a very good way of improving your life. See it as what it is, just a suggestion and not a fully solution. You can pick parts out of it.

So the morning routines start the evening before. Before you go to sleep, just be grateful for the day and what you have experienced during the day. We take for much for granted, and I think we need to celebrate the small things.

So the first step is now done. When the clock wakes you up, start directly. Don’t snooze. Get up straight ahead. And while you are on your feet, do the first exercise, the step two. The basic from yesterdays blog will be a good suggestion.

Step three is the cold shower, there are so much good thing with a cold shower in the morning. First of all, this is a good way to train you brain for doing uncomfortable actions. This meaning  you will take action of things, instead of put thing until tomorrow or…Never?!. The cold shower is also very beneficial for your body. It will strengthen the immune defense, and it will reduce the risk for both Parkinson’s and dementia for example.

Now it is the time for the fourth step. Use 5 minutes for the most complicated task you have on mind at the moment. Now you have the most potential for solving complicated task. Your brain is now at its best solving mode.

The fifth step is to spend time in the nature, or somehow in the sun or in daylight somehow. This will increase your health, and the ability to feel good and problem solving approach. So go for it, try to challenge yourself for a better life…

“Discipline is the key to success”

Sonja Aldén – En magisk juletid (Official Audio)

Merry Christmas everyone, see ya on 31th of December.

This years calendar coming to an end soon.  My workout planning includes a lot of different exercises. But my experience is to build up the strength with five basics exercise; Pull-ups, push-ups, Sit-ups, burpees and squats. The fine with this basics is that you can vary them endlessly, and also do them without accessories etc.

So lets begin with the pull-ups, you can do them normal, or with wide or narrow grip. One hand (if you strong) or one hand towards your face and the other revise. Do them up to chest and so on. So how can you increase the number of pull-ups then? You can do weighted pull-ups, or try this: Do three maximum set with pull-ups, rest 5min in between. Day two; do 10 reps of 50% of the best reps in day one. One minute rest in between and increase with one reps per set until you fail. Use a 4-5 sets of 40-50% of your maximum of numbers.

Push-ups, the same here, you a number of varies, wide arms, narrow arms etc. This is a exercise I suggest you to do every day, and increasing number.

Sit ups, first of all do them correct. Lock your feet’s.  Start with lower crunches and then upper crunches. (To exhaustion) three times of upper and three times of lower.

Burpees, do them correct-rolling up. Land with flat feet’s to spare them. Don’t stay on the floor with the chest,  fast up for not losing energy, Jump and land with spread legs, this will save energy as well.

Squats, use 4 set of 12 jump squats. Get really low and up on your toes. Start easy two set of 20 reps and increase one set every week.(three times/week)

Now I think you get a good start for building your body. But you should also add  core workout. Leg raises, knee to elbow and when you have build the strength use the toes to bar for core building.

And get yourself a morning routine, will get to that tomorrow…

Pentatonix – The Sound of Silence (Official Video)

See ya tomorrow..

Todays topic will be about Shell jackets. I should say that we can divide the shell jackets into four categories. The one with Tex or similar material,  the hybrid (partly with Tex material) the soft-shell with wind-stopper and the polyester and pressed wool jacket.

(Author in Offerdal with a Taiga 3L shell jacket a ”Heavy-Duty” one) So what to chose then? As usual, the question will be -What will it be used for? I use a 3L jacket for hard-core adventures or long adventures (high altitude etc.) I also got a 2,5L for more easy adventures. This one is very useful. Easy to pack with low weight means a lot of alternative to use. I have tried the hybrid ones, but I am not so happy with them. The polyester and pressed wool is perfect in constant cool temperature or when it good weather (you need to bring a shall that protect you from real wet weather, which means more in the backpack)

Ok, so what is important to check while choosing jacket? If you are going to wear back-pack for long or demanding adventures you need a jacket with a permeability of 20 000-28 000. This for the pack affect the jacket function. this means as well that you need to customize it, so you don’t have all the weight at the shoulders. You should also think about how many pockets you need, and if you are going to climb with it. A three layer jacket is more durable but a two layer feels more cozy.

Gjuratinden – Drone

See ya tomorrow…

Those of you who have followed my blog know that I usually discuss leadership and how to develop yourself and become a better guide. Today I thought I would look at two different qualities that you as a guide need to develop. This time I thought I would do it from a scientific perspective, it is always interesting to see things from several angles…

First of all, I thought I would start with the characteristic of creativity. This is a central ability, the ability to adapt to prevailing conditions. I will do this from a scientific perspective. So the first question is: Is and can everyone be creative? This is interesting because it is a buzzword that is used a lot today both in business and in other areas. The creative sorts under the openness. This is a skill we all got- and need for survival.  So the answer is yes we all really can be creative, isn’t that nice and confidence-inspiring. Leif Denti Doctor of Philosophy in Psychology and Innovation Psychology means that innovation psychology is about how good a organization can handle and adapt to innovation and culture and leadership related to the area.  He means that everyone can be and also develop his ability of creativities. But what we can learn is also that in a organization where the creativity stops for example: No you can not go to that seminaries, or we don’t have time for that now. This will stop and restrict the ability of creativity. But for a good environment for creativity it requires some frames. What cant or shall we not do, that is example where you scope. This so we don’t have too much freedom in creative thinking, because that will inhibit the whole thing. 

The other thing I will look into is how we select people for specific assignment and employment or different roles for example. There has been different types of model for this, and the armed forces has been doing this for a long time. One important ability is how to handle press and stressed situation. So in the U.S Marine the selection of candidates for the Navy Seals they have tested different types of models. David Bergman describe all of this in his book The psychology of combat. It is quite interesting a lot of things in this book, and one common thing in the recruitment is that the soldier’s with a  normal or higher giftedness, copes better with trauma and crisis situations. They got less of Post Traumatic Distress Syndrome (PTDS). But with knowledge about how PTDS and stress  arises/occurs can of course help us all to be prepared…

IT’S A WILLIE NELSON CHRISTMAS Written By JOSEPH HOPKINS

See ya tomorrow…

Today’s blog will be about the western Jamtlands mountain area. Due to the fact that this area has been in a particularly focus the last year. The Jamtlands triangle has have a big increase of visitors with beginning during the pandemic years. The trail-system especially in that area cross the whole area, and has been a problem for the renderer’s. The area has been a perfect spot for beginners in the Sweden mountains. Worth to mention is that the trail-system descend from the late 1800 and Torsten Boberg was one of the pioneers for planning and set them up. Today we can see a limitation and increased services in the area. This with a lot of arguing and discussion around the topic. Something I think is naturally.

But on the other hand, the western Jamtland is more than just this area. So from Tanndalen in the south towards skacker mountain in the North, there will be a lot of other trails to hike. A hike from Tanndalen towards Storviglen I really will recommend. A border cross peak tour, with the possibility for seeing Myskoxar. The other will be Sylarna from the backside. Start from Norway and go by Nedals cabin, also a really good tour. In the Bydalen area you will find a lot of nice hikes as well. And so far I haven’t mention the Jamtlanda answer to Sarek, the Skacker. Hike into Ruts valley, the Jamtlands “Rapa Walley” really recommended. Continue the hike round Sandfjallet and in towards Stry Valley this will be the perfect tour. But here as in Sarek, your navigation skills will be proven…

Pentatonix – That’s Christmas to Me (Official Video)

See ya tomorrow..