The training this week has been great. But yesterday morning I woke up 05.10. Went up for lugging the car wheels. It was snowing and raining. With almost no frost, and no ice the friction to the ground was a fact. After just 10 minutes my inner conversation started. -Put the f***ng wheels in the trench and go home and have a nice good sleep.  But as usual my mind did won the victory, and just after 2 hours I was back home. Satisfied and happy.

Twenty kilos in the backpack and increased to lugging 30 kilo wheels, it was a tough workout were the mind have to win over body. Those inner conversations develops me:-)

So this week it has been 9 workouts within 10 hours and 30 minutes totally, good work.

A new research from the Max Planck-institution has proven that a synchronisation between the leader and a follower is a fact. The brain activity between a leaders and follower are more in sync then between two followers. So far the research has got its focus on what and how a leader communicate, and not the underlying process that affects the communication. The conclusion from experiment shows that just following the brain-activity we can se who the one who is the leader within just 23 seconds in a group.

So what will be the learning from this:

1. It will not be how much you communicate that is important. It will be how good you will communicate. The quality will be more important than the quantity.

2. The target should be to create sync in the communication. You as leader should strive for being on the same side as the counterpart. Either on your side or at her/his side. Get sync in the communication.

3. When making decision, it will not be authority, it will be the sync that determines the decision. Here you as a mature leader you have to understand how the decision will affect the people who will be affected of the result of it.

4. Address emotional threats for decreasing the cooperation. When the brain is uncooperative, the social emotions will be activated. That is the foundation of a well-functioning cooperation. When people experience threats, the brains ”alarm” system will be activated. The amygdalae register a threat and limit our ability to cooperate.

So if we all work with ”brain-sync” it all will be easier.

And on Wednesday there will be a bit about Via Ferrata. And at the end some music.

See ya soon.

After almost 6 month of Evolve Fitness training as one of the base of the workout I am satisfied. Increased strength, focus and endurance is some of the efforts. When it comes to the planning, we getting closer to the upcoming season and it is time to get prepared.

Get focus for your upcoming challenges, plan train and gain..

Here comes some suggestion of training for the upcoming mountaineering season:

The base: cardiovascular training, running. Uphill’s  downhill’s and long distance.

Step up will be another base workout. Stair running can also be used. Build it up with your backpack to increase the workout.

Balance workout, you can never get to much of it. Use your fantasy for new types of workout. Use your backpack even here.

One variant of balance workout..

And now some new gear. Today I will present to complete different gear. First a nice to have.

A portable speaker for your phone, and as well a waterproof case.

https://ecoxgear.com/ecoextreme/

And here comes one more need to have, this one is a easy used equipment for water purification. This one is easy to use and you will avoid to get problem with your stomach. In 90sek one liter of water will be clean from 99,9 of bacteria, viruses and protozoa, including cryptosporidium and giardia.

http://www.steripen.com/defender/

And some good music..

See ya soon..

No blog for two weeks!!??  well, the reason is related to much of work and others. It is important to have the balance in Life.

Activities and work for two weekend’s in a row, can be tough. But at least the training has been good. For two weeks ago I was in Åre. Four days with free heel skiing made my legs burn. On Sunday morning we went up early, it was cloudy. We took the lift up to the highest point,  and the sun was shining. One of the best skiing day I ever got.

Åre showing its best side, with Sylarna and Helags ”bathing” in clouds. What a morning…

We also did snow-kiting and it was a real nice moment…

But it is real important to got the balance to be in right mood. It is ok with lots of work for a while, but then you really need to rest and do the things you like. This weekend has been a wonderful gift. Train, sleep and lots of time in the nature. I really liked it.

And some news related to Jamtlandsfjallen: there will be a change of the wind shelters on the trails in area. Gamla Sylen, Snasahogarna, gasen, and Endalen will be replaced by new shelters with new Stoves.

New wind shelter for replacing the old ones in Jamtland.

The training goes on like it should. Fully focus for strength and endurance. With 9 workouts this week, I feel real comfortable.

The glaciers at Kilimanjaro is melting, and soon they will be gone. But still ther is a chance of…Ice climbing at the roof of Africa.

Still some ice at the roof of Africa..

The season for trail-running and Via ferrata is coming up soon, so I will have some focus for that. So I have tested Patagonia’s Fore runners vest. A real good choice. This one will sit perfect, it is big enough for bringing gear for a cabin based run. I will also use this for the Via Ferrata. Sitting tight and with not anything disturbing a free movement of the body.

The last picture will be from the four day of free heel skiing days. A morning of full enjoyment..

And this weeks music, a old goldie..

See ya soon. Wednesday this week..

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