Today we open door, and got some inspiration for achieving our goals..

For reaching our targets we need to have a good physical strength but as you now, I always lift the mental strength. Today I will put some focus about this, and also give you a tool box for ”how too”.

1. First of all, when you have decide a goal, you must train under tough circumstances. If you going to climb mountain, you must train when the environment challenge you.

Train under hard circumstances to get more prepaid, and a higher chance to reach your target.

2. Get your self a achieving list. A list with all good results you have done backwards. Read it and see how good you have been.

3. Defined small targets for every day, for example get up at a certain time. Or doing 50 push ups,  100 seconds of mental preparation etc.

Defined small goals for every day, for focusing to the target…

4. If you brake one of this defined goals, you have to face the consequence…And that you choose by your self. A suggestion would be 2 minutes shower in cold water. This for remind you of your target..

Face the consequence of breaking the set up goals..

5. Train even if you not are in the best comfort or not in the best shape. This will strengthen your mind, and you will be able to archiving even if you feel bad when you hiding for your real target..

Workout even under bad condition, it will build up your mind..

Winner of this weeks quiz is Peter Eriksson Gongrats. Right answer was: Rolf Blomberg and he died in Ecuador. The winner will get the book about Rolf Blomberg. Tomorrow is it time for this weeks quiz..

See ya tomorrow

Today we open 17th door, and see a new type of alp hotel with floor.

Andrii Rozhko a 30 year old Ukrain design architect has designed a new hotel for the alps. This one is fore rich ones who likes the alps he says. There is no plans for building it neither a price for it. But it lokks interesting or what do you Think?

A new style of hotel. You need to have a helicopter or be a good climber..

See ya tomorrow…

Today we open door sixteen…

In mountaineering the strength of the legs will be a central part. Therefore I will suggest a couple of good exercises, and also the core will be very important.

Weightes lounges is a very good form of exercises, what ever if you do them by yourself or with you partner.

Box jumps, perfect for strengthen you legs. Build it up and get even stronger..

Rope pull, here you buils up your core. You also will build up your forearms, which is very good for climbing..

And some new Products, this will even work for the dog walk during the Winter:-)

http://kahtoola.com/product/microspikes/

See ya

Door fifteen and about safety and the three step thinking methode..

Safety must come first of all within your adventures. If you dont have control over what you doing, you will subject others for the risks as well as for yourself. So plan good, secure to have extra time to spend, so you dont need to hurry. As a guide I always think in three step. 1. What are we doing now. 2. What can appear next, ex. a new weather situation someone totally exhausted..Good planning will help you out..3. And always have a plan for evacuation out of the area.

With a good planning you can feel more comfortable and safe..

I always bring a safety bag with me, this could include:  a multitool with knife, a extra first aid, a extra compass, a termo blanket, a extra pair of gloves, a extra lamp. As a guide i have spot-tracker, pulleys and weater-station with altimeter. A couple of wedges, and a rescue west for the visibility.

So build your own safety bag for your adventures.

See ya

Today it is time to open door 14.  a short but maybe important advice,,

Today I will give a practical suggestion of how to easy change your life. If you think of all habits you got. Some is good and same is bad. But you still got them. so I will help you to got a good habit. with just 100 seconds, you can start changing your life. And how? her comes the formula:

1. Breath. Breath in deeply for 6 seconds, hold your breath for 2 seconds and exhale for 7 seconds.

2. Identity statement (5 seconds) Recite your identity statement in you head.

3. Vision & integrity highlight reel. (60 seconds). Vision of self image video. Were do you see yourself in 5 years.  (30 sec.). Integrity video clip, 30 seconds mental video rehears upcoming day.

4. Breath. Breath in for 6 sec. Hold  breath for 2 sec. Breath out for 7 sec.

Practise this everyday, at the same time if possible. And you will change..

And today it is exactly 105 years since Amundsen was the first man at the south pool.

https://www.youtube.com/watch?v=E5Ql6tOPM90

See ya tomorrow..

4.

Time to open the thirtheen door, and about outdoor stove learn more.

Crisp winter and you want to cook or melt snow..then you need a outdoor stove. They can be devided in to three different groups: Multifuel, gas or liquid fuel (such as petrol, kerosene, alcohol). As always the advantage and disadvantage differ.

The multifuel is very good and efficent, it is also easy to find some kind of fuel. But the disadvantage will be the cost, and the more complex of maitenance and knowledge and skills how to use it.

Primus optifuel..

A stove with liquid fuel, is easy to use. Especially with alcohol or kerosone. But if you using petrol you need to be couses. Dont spill petrol, and check the equipment so there is no leakage. It is very efficent, melting snow it is one of best solution.

MSR XGK EX a petrol stove…

The gas stove, is light and simple to use. Bring a ignition steel so you can start the stove whenever you need.

Optimus Crux, lightweight and easy to use..

If you going to use a gas stove in winter condition, use the Primus winter gas, it works down to 22 degreece below zero. This behhållare got an paper built cap which catch the miost.

When you woring with the sove in cold condition, use a windshelter. And for the best effort even use a soucepan with cylinder. And also use a warming reflector for the best effect of the stove. Good luck and cook:-)

https://vimeo.com/194353922

See ya soon

In door 12 maybe something you like. a challenge with climbing and bike..

Göran Kropp one of the best and most famous explorer in Sweden cycled to Nepal and reach the top of mount Everest. As a memory they have stared a challenge in the same spirit.

Göran Kropp who was a great explorer..

So what is the challenge? Go from were you live with bike to Kebnekaise or another mountain:-) reach the peak and cycling home again..Ready for a real challenge?

https://kroppchallenge.se/om-kropp-challenge/

See ya tomorrow…

Today we open the 11th door, and get a suggestion of forgotten peaks to climb.

The Sylskalsstöten is a nice peak to visit. Normally you just passed by, on your way to Helags. But if you choose to visit the peak you will be surprised. If you follow the north side of the peak, you will have a fantastic view from the top. Slottet, templet and the sylpeak is marvellous to see from this side.

From Sylsskalsstöten you can get fantastic views over the whole Sylmassif.

The second forgotten peak will be Kebnetjåkka. You can go directly from Kebnekaise mountain station, straight up to the peak. At the heigt of 1769m with a perfect view over three different glaciers it is outstanding. In the direction of west the Björling glacier, In North west the stor and icefalls glacier as well,

The wind shelter at the peak of Kebnetjåkka.

This weeks quiz was won of Göran Karlén who will get the fork and multitool.

 This weeks quiz: There are many explores that are not so famous, but still has done a lot experience. On not so known Swedish explorer called himself the ”folkhemmtes äventyrare” who was he, and in which country did he died?

https://www.youtube.com/watch?v=clh2SsialU8

See ya tomorrow..

Today it is time for the door of number ten, and today it will be a bit of Zen.

Recovery day or rest day..you must have them. They are very useful for planning and analyse were you are and were you are heading.

Time for reflection and thoughtfulness.

Think positive, and build up the mental toughness.

A book in the area..

http://www.adlibris.com/se/bok/navy-seals-self-discipline-training-and-self-discipline-to-become-tough-like-a-navy-seal-self-confidence-self-awareness-self-9781534957107

See ya tomorrow..

Today we open door number 9 and explain how to train, don’t just use your body plan the training with the brain..

For being a good mountaineerer you need to have a well planned workout schema. The challenge if you don’t leave close to the mountain will be to get the strength for the high mountains. We can provide you with a real adapted program for you challenges. But here you will got a taste of it. Running in hills with backpack is a good start. Start with a weight with 10% of your body weight in the backpack. After two weeks increase with 20% of the body weight after that increase to 25% of body weight for two other weeks..

Increase the weight of the backpack to avoid injures..

The strength workout is very important. A mountaineerer normally got good control over the endurance, but easy forget the strength. Spend hours at the gym, it will help you to get your purpose.  Training forearms, squats to build up your ability to reach your peaks. Romanian deadlift is one real good exercise for being strong uphill’s..

To get the right muscle group activated for hill strength in the legs you can use sledge pull.

Sledge pull for simulating up hills workout. You also can increase the difficulties with backpack or kettle bells..

Cardiovascular training is also very important. So use the skiergo or row machine to combine the strength training with. One example could be like this: 500m row, 25 kettle bells swings, 500m row, 20 push ups, 500m row, 25 pull ups, 500m row and 25 dips. Then you got the strength and the whole cardiovascular engine to run..

Rowing machine a central part of a mountaineer workout set up.

The Ski ergo will provide you to become a even better mountaineerer..

For skiing or climbing you must fins new and challenging exercises all the time. Here comes another very good for the hilly days..

Bulgarian split squat. Squat is always a good way of workout for a mountaineerer.

See ya soon..