Yesterday the 6th of February was the Sámi’s National day.

And step by step there rights will become closer, even if there is a long way to go. Even the Swedish church has come with there apologies for there transgressions of the samis.  This week they even got the right for fishing and hunting at the Girjas Sami village, in Swedish Lapland.

We have all a lot to learn from the samis…

Motivation gets you going, strong habits make you move to improvement. That is dedication. Do the thing that move you closer to your target. Commitment and dedication, that it what make you go up early in the morning and hunting your targets…With dedication you got passion…

Focus, passion and dedication, go for it and be your best version of yourself.

This week the workout has been hard as usual. Got up early yesterday morning at 05.15 for lugging the car wheel. It went fast , real fast. Great. With a EFIT workout and a cross-country running workout the day was completed. This morning I did know what the day was meant for.  A test of pull-ups, push-ups and squats. This together with 2.2K running. And I beat the record. I am so satisfied. A great, a real great day. All time of training, yes it has been worth it.

At last Fjallraven has a new sweater. Looks great.

A new Fjallraven product.

See ya soon..

Friday morning, up early and to work. It is a good day, hard training and a ice climbing weekend coming up. The training was  hard and good. We started the journey to Älvdalen and Trängslet in the noon for for Ice climbing.

Ice axes prepared for climbing…

The first day of climbing went good, nice weather even if there wasn’t that much ice as it just to be at this time. The same with the snow, which is good due to the fact it will be easier for  accessing the ices.

Good training for the whole body, strength, balance and technique.

Second day a bit more difficult, and more variation. Press the limits, press the body. See what you can do with a challenge and push, thank you for that Mikael. The root become a crux, but with strength and some push it was solved:-)

Now it is time to push the limits due to training and challenges. So here comes some thoughts about it:

You will get hit by hard times, so think about this. Pain is a part of life as love, and it helps you to grove.  Mind-set is half the battle. Consider that your biggest fear doesn’t really exist. You always grow trough experience. You cant change situations you don’t take responsibility for. The present is all you really have to deal with. There is always, always something to be grateful for. Great things always take time. The only one who can validate you is yourself. Your not alone, it is always someone there to cooperate with you..

So for the upcoming hard, hard training comes here some music..

See ya soon and train as hell!!

The week has been great, good training with good efforts. Yesterday morning I went up early for lugging the car wheel. The mind was in the present and with good music in my ears I push me. Today I went out for trail running, and it felt good. But in the afternoon it was time for a workout at the gym. I felt tired already from start. The body didn’t answer, Frustrated I left the gym, and felt angry and sad. But with so much training and a pressed situation at the moment at the job, will probably be the explanation. I have good time coming up with ice climbing and skiing so it just to grab on to the positive parts of life. But it is interesting when it comes to get the balance in life. It is so important that all pieces works out properly. But I know that this period is tough, so it just to keep on, and there are so damn good days coming up. So I have to take a nice fruit smoothie and enjoy life.

And here this week wisdom:-)

Life will be exactly what you make it to..

You can not change what you refuse to confront..Dont think of cost, think of value. No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying. Life is 10% of what happens to you and 90% of how you react to it.Giving up doesn’t always mean you’re weak, sometimes it means you are strong enough and smart enaugh to let go and move on. If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.

See ya soon

Second week of the new year, and now were on:-). Today it will be about motivation. I think it is time to make a stand and live it. My device you know: train insane or remain the same.

Build up your target and start struggle, get you a partner that will be accountable to you. Stay focused, and you will reach the goal and you can feel good and celebrate. Here comes some help:

1. When you make ¨the plan, anticipate bumps. build up solution for if and buts, such as bad weather, loss of time etc. 2. Channel the little engine that could – really. Set up goals you self believe you can achieve. 3. Don’t let the goals go wild. To tough goals can demotivate you and burn you out. 4. But stay focused and work on them every day. Take it step by step. by taking small step you move towards the goal and you got a much better chance to reach your wish. 5. Lean on a support crew when struggling. As I wrote earlier, get one to be accountable for your achievements. Get help from family and friends. 6. Make yourself a priority. You have to put your need first. It will sounds selfish (and of course it is) but you will derail your progress if you sacrifice yourself for please others. 7. Challenge yourself and change things up. It will be hard to stay enthusiastic when everything remains the same. Change forms and  new things all the time. You will also develop your habit of flexibility. 8. Keep on learning. To refuel your efforts, focus of enjoying the process to getting to the goal, rather then just focusing on the finish line. (truly a thought for the whole life!) 9. Always remember the deeper meaning. You more likely to realize a goal when it has a true personal significance to you, according to Deci.

The training this week has been tough and it has been 8 workouts within 6 days. I have fulfil my training plan so far so it is really good. A couple a quality workouts at the gym, cross-country skiing and running as well..

Tired tired and tired but motivated as hell, after a F***ing Friday at evolvefitness.

www.evolvefitness.se/

Keep up the pace and see ya soon..

The first week of the new year is about to end. It is time for setting the goals for this year. Whatever it is from reaching a mountain-summit or becoming a better version of yourself or the best husband or wife..It is now you can change your life, or just let everything happen without your control:-) and here come some help for reaching your targets:

1. Minimize contact with negative people. 2. Maximize time with people that gives you energy. 3. Read and listen and watch positive things. 4. Prioritize the thing that you want and need to do. 5. Change a piece at the time, small step..So now it is up to you, go for reach your targets:-)

And the training..

Cold running, and workout at the outdoor gym..

So the first to weeks on the new year has result in 22 workouts. yesterday morning I was lugging the car wheel and some skating and skiing in the afternoon. But now it is time to take it easy, working hard = payback somehow. And I don’t want injuries.

Some heavy training music this week..

See ya soon

The first week of 2016 has ended. And today I will share my thoughts about ultra training and guiding. For a couple of years the training has become more and more extreme. Multisport, ultra distance and sky running etc. People in mid age train as never before, everyone shall do the Swedish classic etc. But in my mind the pendulum has come to an end.

To extreme, to long, to hard:-)

Soon it cant be more extreme, and then? What’s next? I think the mindfulness from the base will be the next. Sitting in a mountain cabin, just looking into the bonfire..

A bonfire, and a nice cup of coffee..and contemplation..

I also think that the guiding will be more important in the near future. The guild of guiding will become more important related to the global warm-up. The weather will affecting us in different way. But the weather forecasting and how it will affect the outdoor areas and environment will be a knowledge that will be important. So even if the extreme sport will continue, the knowledge of local weather situation and affections will be a need experience.

Extreme weather condition will be a need of knowledge for guides..

So the this weeks training; totally 11 workouts 660 minutes, a great start of the new year..

See ya:-)

So it is new year again, the last hours of 2015 will soon be ended, and a new 2016 will start.

To conclude 2015 I will do it in my way:-). Avalanche will be one of the most important area to get knowledge about. But watch out with to much knowledge the risk will be that you feel too secure.

Become the best of yourselves. always strive for developing all areas. Chamonix, the first ascend of Mont Blanc was 1786, which can be seen as the start of alpinism. Chamonix is the cradle of all adventure, and a must for a mountaineerer.

Chamonix area, a area to be loved..(Photo Ulf Bergman)

Developing yourself, both mentally and physical. read the ”Hell week” from Bertrand-Larsen. It will help you:-).

Evolve Fitness, this must be one of the big difference this year. New way of training, new way of thinking. Test the limits and move the borders. GREAT!.

www.evolvefitness.se

Free heel skiing.  A long weekend at Åre with tough weather, and powder snow. A great adventure..Guiding, it is fun and you learn more about your selves and about how other works. Hilleberg tent Nallo, this must be one of the best tent in the world. Stable as hell, and so easy to set up. I am impressed. Injury, I think due to the multi kind of training this year, I have been spared from injuries. So that is one of the experience from 2015, mix your workouts and avoid injuries. Jamtland, there must be at least two trips to jamtland each year. This year is a good year, 5 times and that is great:-) Kitchen(Stoves) different test was done, but Primus, the old one was the best:-) I never leave home without it..

Light and fast, has never ever been right as long as you don’t got the safety under control. Muscle soreness, this year I got muscle soreness every day. This is due to Evolve Fitness..Nordesskiöld the great explorer, are someone to look up to. Outdoor Research, a brand I started to like. Testing the Loadstar jacket, I really like it:-).

Pointe Hellbronner at Cuermayor for a coffee is never ever wrong.

Quality, secure that you stay focused during your workouts so you got the quality from your training. Running, this years trail-running to Anaris mountain cabin was a great adventure. Trough the ice walleye is a fantastic trail. I recommend strongly.

Anaris mountain cabin.

Swim-run, this year I have tried swim-run. I great combination, both lower and the upper part of the body gets trained. Tabata, is also very good training. If you haven’t tried it, do that, fun tough and great. Utalization, with combined training you will get more trained and you will avoid injuries. Via Ferrata, Skulebergets via Ferrata is real challenging. Four different tracks with four different difficulties.

Wake up early, and go training hard. Never underestimate one that goes up at 04.30 and train. ..Xcross-country running, I have a challenge in mind, but it is still a secret.. Yolo, think backward, who do you want to be when your done in this world..Zo good, how it comes that the only place we got positive feedback is at the gym. Start to deliver positive feedback to all of your fellows..

So  a Happy New Year to all of you! Let 2016 be a real challenging adventure year, with lots of new experiences.

And when I summing up this year it has been 428 workouts, 10% more then 2015. Great:-) Se ya soon..

Ulf Bergman

This week challenge was a pull-up workout, inspired from the youtube movie. So I build up a real good pull-up set-up with gear from home and from the gym..

Tough training at the gym…A good training week, with a real tough end..

I can also inform you about a cooperation with Skuleberget Via Ferrata. So during the spring and summer we can provide events with Via Ferrata. You can read more about it under news and updates.

I think it is important to challenge myself. This for developing, both from the physical side as well as the psychological side. So keep developing yourself, life will become more fun and interesting..

See ya at Thursday..

The 2015 calendar coming to an end, and to all of you I a Christmas greeting  will send..

And you, you miss 100% of all opportunity you don’t take..And the most important was not what was happening, most important will be how it affected you..Keep the focus for the goal, and keep the discipline..

Don’t forget the years chronicle at new years day…

Come on and train…

https://www.youtube.com/watch?v=rjHfwRmE7NY

Today it is time to open door twenty three, and understand how good motivation can be..

Yesterday was a busy day, so I didn’t got time for blogging. But I will recap. today instead:-)

When it comes to training and workout, it can be divided into three different areas. Energy-giving process, Strength & technique and mentally strength. My experience is that if you combined this three areas you will improve your results. The advantage will also be that you will avoid injuries. So find the balance, and go for it.

Find your balance in your training..

Motivation, don’t wait for it. Defined your goal and go for it, whatever it is. The more you aim for the goal the more motivation you will get. You will fail, I do it all the time(4 F****** seconds, remember:-).  Go your own way! trust yourself, no one knows what is best for you. Use a partner or a PT or coach to challenge you, that you will need…Take your first step, and you are on the track. One hour of the day to reach your goal is 4% of the day.. And as I always says; surround you with people that gives you energy.

This days music will be Swedish, enjoy..

https://www.youtube.com/watch?v=XfKdB3YBzcg

See ya tomorrow..