Success is determined of you inner “why?”

How badly do you want it? To find success, you must find the answer to that question within yourself: why?

To become a top athlete you must be prepared to sacrifice more than most people are willing to, or even capable of doing.

From homeless to NFL

James Jones never forgot where he came from. To help them get back on their feet, he gives back to homeless families.

Obstacle course Spartan race

Fantastic motivational movie from an OC Spartan Race.

Join the movement and overcome your obstacles in order to improve as an individual.

Cerebral Palsy Can’t Stop This Bodybuilder

Cerebral Palsy Can’t Stop This Bodybuilder

Don’t let anything stand in your way!  This man is a great inspiration.

Tips to those of you want to maintain your shape during the outdoor season

Finally, the outdoor season has begun, and many marathons and obstacle races have taken place already. Now we discover what type of results the harsh training of winter has yielded; will the expectations that we’ve been building up over such a long time be met? And if so, how do we maintain our present form?
Let’s get one thing straight first: no matter how you’ve been training during the winter season, you have a big advantage now that you don’t have to start from where you were last fall.
The question now is, how do you proceed with your training starting this season in order not to lose what you have built up during the off-season? How do you maintain it or possibly even increase it a bit further?
The constant desire to challenge ourselves to keep improving is extremely good. It is this drive that makes us go to the gym and “go get it”, but now that winter is over, running becomes more important to your specific training and building muscles becomes less important.
It is much easier to simply maintain your post-winter form than it is to continue to work on it. Even so, retaining your shape isn’t effortless, and you actually have to work out to do so. It becomes necessary to keep up with your visits to the gym (to retain your strength) even as, come spring, you will want to start focusing on run training.
Simply put, when training to run you want full body weight training, endurance training as well as cardio. Separating the training methods makes it easier to plan what we should do for exercise on a given day or even a week.

Maintaining strength
Because running alone is not enough to increase strength, we have to go off the running course to take care of that.
While it can be said that endurance and strength are opposites of each other, they compliment each other spectacularly. It is undoubtedly a great advantage to have both.
So how do we do it? Strength is maintained by training hypertrophy once a week. It is important that these exercises are similar to those carried out during the building phase, because we already receive specific training for running when we run.
Hypertrophy is an exercise that involves about 3-4 sets of 8-10 repetitions, and stimulates muscle growth.

On the other hand, cardio and endurance training (specific endurance training is one of the most important parameters in regard to performance) can be achieved while running, since the most important factor here is your pulse over time.
Cardio means having a sufficiently high pulse. As blood pressure increases, its resistance to flow creates strength for the heart.
What to consider in cardio training is that the pulse must be high for a short period of time. Turn intervals, where you run for 2-4 minutes and then rest for the same amount of time (let your heart rate drop below 60%), is a good example of this.
For full effect, you should stay at 90% of your max heart rate for about 16 minutes. In terms of turn intervals, this would equate to running 4-minute intervals four times.
For endurance training and fatigue resistance, you will instead want to spend a good 40-45 minutes (a full training session) on distance running with a lower pulse.
Whether you are training cardio or endurance, it is good to use a heart rate monitor to track your pulse, making sure you keep it right. This is especially true for endurance training!
If you do not know what your values are when training endurance, it is very helpful to perform a test and find out. This can be done with a simple heart rate monitor, which will provide you with decent enough results to use as a guideline in your training. Note, however, that for more accurate results you can opt to take a physical test in a lab.

Michael Phelps

This is how Michael Phelps became the best

This is how Michael Phelps became the best

What are you willing to give up for the sake of your goals?

Michael Phelps is a role model for all athletes. The dedication and hard work he has put in is incredible!

He is considered to be the best swimmer of all time. All because he did what his competition wouldn’t or didn’t do.


How do we motivate ourselves to do things we are afraid of?

How do we motivate ourselves? It spins an awfully lot of videos on Facebook today about motivation. Today I received a video in my feed where a woman mentioned that the motivation does not exist. Every time we are faced with a decision we hesitate if we do not feel comfortable. And I can relate to this.

I have several times had a good idea, while just before I would say it I hesitated. Why is the thing I would have said important? It’s easier to just be quiet, right?

But what this sends is a signal that motivation does not exist. Because we still hesitate when we are about to say or do something, It does not help how motivated you are to say your opinion.

What then is the most important?

The most important thing is to have an informed why, why am I doing this? When I look at myself, I found a why in that I want to mediate training theory to people who need it, for them to have the opportunity to move closer to their optimal level.  And this helps me in the decisions I have to face something that is hard.

For it’s precisely the decisions that determine the direction of our direction in life,  If we think about it, we are only one decision away from a completely different life.  One decision from if I’m going to be married, one decision from whether I should leave home. One decision from if I’m going to drive fast on the freeway. Or one decision from whether I shall win or lose.

One decision…

Too often we choose what seems to be the simple way for us, not to have to take some tough decisions. This is a road that we will be better off to take. This is a way that allows one to slip through life with the decisions that someone else has taken for them.

When we get to performance in sports this is most important as there is none other than our self that can make these important decisions. And therefore it is important to learn to be uncomfortable. Yes, to learn. This is not something we are born with, but it is something we learn. And the same with all learning is to practice it several times. Failure is not defeat, on the contrary. It strengthens us for the next tough decision.

Win or disappear

Have you heard the saying before? It is partly a matter of fact, when it comes to strikeouts in some sports, but also a saying how important it is to dare to win. There is certainly a history of you reading this when you checked on a notification list for a competition and seen someone who is good and you have thought: oh well, that person is here. Then it is not so good for me today. I myself has thought it.

I would like to press hard on that it is absolutely not always the result that counts. But performance. What should I do today to perform as good as possible? What should I learn today’s that makes the training better for tomorrow? The thing I think is a contributing factor for not thinking like this is that you do not know what factors affect your performance.

If we had known all the factors, we had also been able to make the decisions that would have made our performance as good as possible. And to know what to focus your training on to be better the next time. For there is always something that affects our performance, positive or negative, that we can learn from.

What is it that has influenced you?

Examples of factors:

I am enough trained? How do you know if you are there? Stamina, endurance, strength. Arms, abdomen, legs.

Can I run a half a marathon fast enough? What is a good time per mile?

What preparations did I do before a race? Who’s there? Is everything packed, shoe laces, the right food for recovery.

Has anything around me disturbed my thoughts before a competition? Family / Relationships, a lot of work, tests in school.

There are a variety of other factors, but I think you are with me in my though when it comes to this part. If we can pinpoint what hampered our performance we have greater opportunities to influence it to the next time.

And as you are aware of the decisions you have made have been right for you, you have done something that you did not dare previously, you tried and failed but you feel that it was okay. You have then instead increases the motivation to continue. Which also increases the confidence in what you do and the feeling that you are on the right path strengthens one to dare to win.

Link to a great video regarding this topic

Mel Robbins

Mel Robbins, why motivation is garbage

See also:


Principle of load and recovery