Category Archives: Perspective

I’m guest hosting this Podcast. Have a listen!

A couple of moths ago I was asked to be a guest host on the Swedish Podcast “Cykelpratarna”, roughly translated to “The bike talkers”. Cykelpratarna is made by Anders Adamson and Tomas Jennebo, and it has been really fun to work with them and creating this podcast. I also have a new found respect for all the great podcasters out there. It is definitely not as easy as it sounds!

For those of you who know me a little bit better you know that my life has been multi faceted to say the least. I have lived in many different countries and I have had many different “lives” from Scuba Diving Instructor in Bali, to working in a private bank to working as I do now. In one of my other “lives” it was all about cycling. First on my own competing, and then working for some of the best pro teams in the World.

This Podcast focuses on my background in cycling, but I talk about other things as well, and what I am up to at the moment. So, you do not need to be a cycling expert to be able to tag along. If you want to find out more about me, and listen to some of my favorite songs, then you can either stream the podcast here, or just download it below. At the moment it is only available in Swedish, however if you are interested in getting an English version, send me an email titled “podcast in English” and we’ll take it from there.

Download the Podcast Episode Here

 

I have also attached some pictures from back in the days. Some of them are mentioned in the podcast with an accompanying story of course.

 

The famous BUTTON in Fabian’s white shirt! Here we are celebrating Fabian Cancellara’s win of Paris-Roubaix with the Team, which Marcus Ljungqvist was also a part of. Fun times!

 

Competing on cobbles somewhere in Belgium 2003.

 

 

Always a laugh with these two! Sport director Tristan Hoffman, and rider Kurt Asle-Arvesen. A usual afternoon for me, working on the Team.

 

The famous Survival camp with the Team. Here I am getting on a sail boat in the middle of the night during winter in Denmark. It was the start of three long, cold, wet days with hardly any sleep or food, and lots of hard work. A very interesting experience!

 

Just another day at work, here during the Giro d’Italia with Bjarne Riis. Below at the World Championships in Madrid.

 

Spring training camp in Italy, here with Aussie rider Luke Roberts.

 

Working on the WTA Pro Tour Tennis circuit and at the WTA Championships in Istanbul, Turkey.

 

 

Finally all of the matches have finished for the “day” at 11pm, and we can go for dinner!

 

 

With Chair Umpire Isabell during a WTA Tournament.  Remember have fun and… never take yourself too seriously!
🙂 Until next time

 

 

Same Shoulder Pain – Two Different Reasons

Last week we talked about different strategies for dealing with a similar problem. Depending on if the origin of the problem is external or internal, our strategy to improve should reflect that. So, lets take a closer look at two different people with “the same” shoulder pain.

Ben shows up at my practice complaining of pain in his right shoulder. It bothers him at work (he works in an office) and during sports. He has taken some painkillers that helps a little bit, but not completely. He also wakes up in the night sometimes because the shoulder bothers him. He does a few quick stretches at the gym, but not always.

Upon further examination it’s clear that all the rotator cuff muscles of the shoulder are very tight. When I ask him further about his sports, it turns out that he has increased his workout routine lately, and in particular he is doing a lot more push-ups. I ask him to show me how he does a push-up, and it is clear that he is lacking the proper technique. He is not supporting his shoulders properly, and therefore putting an unnecessary burden on the rotator cuffs. For a while the rotator cuff muscles managed to compensate, but now they have reached a point of exhaustion – enter pain.

Ben’s homework included learning proper push-up technique. He was shocked to find out he had been doing it wrong for all these years. He also learned proper mobility work  for the shoulder, working with a foam roller and lacrosse ball for 10-15 minutes a day. Being strong without being flexible, is a road to injury. With a few complimentary deep tissue massage session he was “as good as new” within a few weeks.

Roy shows up at my practice complaining of pain in his right shoulder. It bothers him at work (he works in an office) and during sports. He has taken some painkillers but it doesn’t seem to help. He wakes up in the night, because the shoulder and neck bothers him, often around 3am. Sometimes he does a few quick stretches at the gym.

Roy’s rotator cuff muscles in the shoulder are very tight. He has not changed his work out routine in the past few months. He has dark, puffy circles under his eyes. The area around the lower end of his right rib-cage is a bit tender to the touch, and there is a slight metallic smell to his skin. These are all signs of an over burdened liver. I check his push-up technique, and it is fine.

He tells me that he drinks about 1-1,5 L of water a day, which he thinks is good. Further questioning reveals that he has had a lot of extra events at work  in the last few months, which includes “wining and dining”. As he feels very tired he drinks coffee throughout the day to keep himself going. Part from the “wining and dining” in the evening, he is quite rushed during the day and tends to eat quickly on the go, mostly carbs, like sandwiches and sweet stuff. All of these things have put a tremendous burden on his liver, which indirectly through shared nerve pathways sends pain into his shoulder.

Roy’s homework is to learn about proper hydration, diuretic beverages and basic liver function. He downloads the app to re-educate himself about how much and what he drinks, so that he can adjust accordingly. He was surprised to calculate that his baseline of drinking water is almost 3 Liter a day. He stops taking painkillers as they increase the burden on the liver. He reduces the intake of caffeine and alcohol, and notice that he starts sleeping a lot better.
He also learned proper mobility work  for the shoulder, working with a foam roller and lacrosse ball for 10-15 minutes a day, to speed up the recovery. With a few complimentary deep tissue massage session he was “as good as new” within a few months.

I hope these two examples has given you some ideas and food for thought in terms of problem solving. Making a change takes time and effort, but what could be more important in the long run, than investing in your own health?   😉

 


Photo by Form on Unsplash
Photo by Frame Kings on Unsplash
Photo by Andrew Neel on Unsplash

Extraordinary MERU!

It’s Easter weekend, and for a lot of us that means a little bit of extra free time. I suggest that you check out this totally epic documentary called Meru in between food sessions, and/or while traveling. I had heard about it before, but just recently got down to watching it. It will blow your mind! You can currently find it on Netflix.

“A genuinely moving tale of super human perseverance and friendship”
-The Playlist
This is a view of Mount Meru as seen from
Tapovon Basecamp. The Shark’s Fin is the central pillar in the
formation and the part of the mountain most obviously shaped like a
shark’s fin.

At the very least it will make you appreciate the mountain of food most likely  in front of you during this time. *big smile*  Not only are the images of the mountain climbing breathtaking for a lot of reasons, but the story being told of friendship, athleticism, pure grit and what someone can achieve when they really want it, is mind blowing. How about using this film for a perspective check on your own difficulties? Just check it out, you won’t regret it.

I would also suggest that you listen to the podcast episode with Tim Ferriss interviewing Jimmy Chin called “The Athlete (and Artist) Who Cheats Death”.

Happy Easter everyone! 😉

 


Photo and photo text credit to Jimmy Chin @ website www.merufilm.com

Who do You Blame for the stuff that doesn’t work?

This Instagram post by Coach Ben Bergeron is just too good not to share. It just sums up so much in one picture. I really don’t think that I have to add anything to it. Hopefully this will provoke some good head-work, and help you to evaluate your own situation, whether in sports, relationships or work.

“When you blame others, you give up your power to change.”
-Dr.Robert Anthony

 

And if by the end of it all, you still think it is the situation or the people around you that is causing the problem, then I have a quote for you.

“If you don’t like where you are…move! (You are not a tree.)”

 

Wishing you all a great start to your weekend 😉

 


Photo by Mahkeo on Unsplash

Ready to detox? Let’s prepare first.

So you feel a bit guilty about having over indulged on food and drinks in the last few weeks. You have decided to jump into a detox program to give your body a break. That can both be good and bad, depending on your current health and energy. Jumping into the deep end of a detox from a state of overindulging, can be very hard for your body. Therefore it is better to prepare the body first before starting a detox.

In essence, you want to stop putting junk into your body, and you want to help the body to get rid of the junk that is already there. The main key organ working in detoxing is the liver.

With stop putting junk into your body, I mean limit as much as possible or avoid completely processed foods, fried processed foods, hydrogenated oils, sugar, cigarettes, snus, aspirin and ibuprofen (unless prescribed by Dr.), all alcohol, and caffeine. Why is caffeine included? Because the liver has to break down caffeine before it can leave the body, and that adds another burden to the liver. We want to leave the liver as much energy as possible for detoxing. I would also exclude dairy, unless it is a fermented, probiotic product, like kefir and natural yogurt without added sugar.

You can help the body with giving it good nutrients, so that it has all the building blocks that it needs to break down all the junk and get rid of it. Did you know that you need 42 molecules of magnesium in order to help break down 1 molecule of sugar in the liver…wow!(1)

It is easy to give he body what it needs by eating an organic nutrient dense whole food diet. The liver needs plenty of protein to do its job, so do your best to eat good quality, organic protein that you can get your hands on, at this time. Make sure that you are properly hydrated as well. If not, your body will have a much harder time getting the toxins out of your body, and you will feel a lot worse during this time.

So what are some of the type of toxins that we are trying to get rid of? We get toxins accumulating in our bodies from air and water pollution, radiation, chemicals, stress, cellular/metabolic wastes, poorly digested foods, heavy metal exposure, bacterial/parasitic/fungal overgrowth. Drugs, food additives and allergens can also cause toxic elements in the body. Basically, any substance that creates irritating and/or harmful effects in the body is a toxin.

Going to the sauna, taking an epsom salt bath, and getting a deep tissue massage are also things that you can do to help your body detoxify. Adding movement into your day is also a great idea. Your lymphatic system works like a “pre-filter” for the liver, but it is a passive system. That means you have to move in order to move fluid through it. Optimal would be to jump on a rebounder every day. It does not have to be heavy exercise though, any kind of movement will help. This is also a reason why it is helpful to work at a standing desk opposed to a sitting one.

Remember, these are what some of the healing reactions may look like. I would say, the stronger you feel that these reactions are, the longer you need to stay on the preparation phase, before going into a full detox. Fatigue, headaches, bad smelling body odor, sleeping problems, bad breath, itchy skin and irritability.

Depending on your current and recent lifestyle, you might want to stay on the preparation detox schedule from anything for a week to  quite a few. Also, some people might opt for just doing the preparation phase for a while without detoxing, and that is fine too. You will do your body a lot of good by just sticking to the preparation phase. If you want to learn more there are plenty of books out there that can help you further. I like the 7-Day Detox Miracle by Bennet, Barrie and Faye.

Good preparation is key, so stay with it, and let the body adjust with time 😉

 


(1) Lecture on detox, Nutritional Therapy Association

7-Day Detox Miracle by Bennet, Barrie and Faye

Photo by  Alexandra GornBrooke Lark, Tim Mossholder, and Asdrubal Iuna on Unsplash

Dangerous Über-Motivated New Years Resolutions

Frequently I get asked if there are particular times of the year where my work is extra busy. There sure are, and one of them is just about to come up. It is the same, year after year, and it typically starts around the third week of January and runs through February. What could be the reason for this injury season?

Maybe you think it is because of all the skiing holidays? Sure, they add up as well, but no that’s not it. It is because of all the New Years Resolutions. What do I mean by that?

Typically we completely overestimate our body’s ability to adapt to new changes when it comes to fitness. Often we are not realistic about where our current fitness level is. We tend to focus on strength and speed and forget about any other component, like the importance of flexibility, and having full range of movement. You may have been the superstar athlete back in school, and that is awesome! But, if you haven’t continuously taken care of your body during the last 10 or 20 years, you cannot expect to jump right back into your old work out routines. And if you do, you should not be surprised if (when) you get injured.

Let’s  use “Sarah” as an example of what it typically looks like. Sarah is in her late 30’s, has a desk job, used to be really sporty but has completely gotten out of her routine in the last year(s). She makes a New Years Resolution to get fit again, and to get back into a routine. She is super motivated and starts with running 5 times a week between 30-60minutes, even though she hasn’t really been running in the last year. She doesn’t warm up or cool down, because she doesn’t have time for that. Besides you get warm while running, right?! The same goes for mobility work. It’s only running, right? It’s not like she she going to do gymnastics or anything, so it cannot be that important.

Towards the end of January Sarah shows up at my practice. She tells me that she has been taking ibuprofen and that helped her through last weeks training sessions, but now it’s not enough to help her with the pain. She has low back pain, her left knee is sore when she runs and she thinks she might have heel-spurs, as her feet are painful. Upon examination it is very clear that her hipflexors, quads, and calves are super tight, and she does not have proper range of motion in several joints.

I will talk to her about the importance of slowly increasing the intensity and duration of a training program. And also the importance of a warm up, cool down, mobility work, nutrition and hydration.This typically goes in one of two ways.

#1. Sarah actually listens, makes the needed adjustments, and starts with a less intense training program after 10 days of active recovery and mobility work. She took a look at her nutrition and hydration. She added some strength training, is working on her running technique and does daily mobility work. I see Sarah about once a month for preventative work, and am happy to hear that she has registered for a half marathon in 5 months time. She is using the Nike Run App to help her prepare correctly.

Scenario #2. After the treatment Sarah feels better and decides to “test her body” on a long run to make sure everything is alright. Towards the end of the run she is in pain again. She goes to the Doctor and gets anti-inflammatory drugs and is not allowed to run for at least 14 days. On the 15th day she goes out to “test her body” again, but is not able to finish her run as the pain is back. She goes back to the Doctor, who gives her another round of anti-inflammatory drugs, and says that if this continues she will need injections and potentially surgery. After a few weeks on this roller coaster Sarah gives up on sports and concludes that she is just too old, unlucky, and there is nothing she can do about it.

This is just one example, but I see it all the time. We all think that we are immune to injury until it happens to us. This year, why not be smart about your New Years Resolutions. Get yourself a good coach who can help you, or use Apps like Nike Run and Nike Training to help you out at YOUR CURRENT level. Be honest with yourself here! Make a plan for the long run and slowly increase your training. Make sure that you add all the other components to being a great athlete, like warming up, mobility, hydration etc. Be kind to your body and give it a chance to adapt.

If you are interested in some serious goal setting, then check out this video with Coach Ben Bergeron.

 

I wish you all an excellent start to the New Year 😉

 


Photo by Stas Ovsky on Unsplash

 

 

Holding your breath to keep your mind from exploding?

Are you holding your breath again? It is that time of the year where everyone is trying to wrap up all of those loose ends and finish the year with some amazing accomplishments. At least so that it looks like it on paper, am I right? That together with very busy holiday plans tend to push a lot of people into high stress mode. Staying in this stressed mode, where the sympathetic nervous system is in charge (fight or flight) creates a lot of tension. If you don’t have a method for relieving some of that inner tension, you may feel like the pressure is about to make you explode.

In order to relieve some pressure and get out of the fight and flight mode, we need to activate the parasympathetic nervous system, also known as the rest and digest system. A really easy way to do that is to use your breath. By something as simple as taking 3 deep breaths, you can calm your over active nervous system and get it to relax. Breathe in through your nose, let your lungs fill up completely, and then slowly breathe out through your mouth.

Someone I know uses this technique every time she has to stop at a red light while driving. Instead of getting worked up about “loosing time” she uses it as an opportunity to work on her breath. It is such a simple thing to do, but it really can make a huge change to your day.

If you have a little more time, (maybe you are standing in line waiting to pay for your groceries), try to see if you can make it all the way up to 10 breaths, and then count backwards with each breath until you get back to 0. In my head it would sound something like this “one, I breathe in – one, I breathe out, two…”. You get the picture. Again, it is very simple, but oh so effective. This can be a great technique to try as well if you have problems falling asleep.

If you feel like trying a 2 minute super easy meditation, then check out this video with Andy Puddicombe.

 

I am also a big fan of meditation and this is one of my favorite apps. You can check out my previous blog about meditation right here.

In terms of nutrition you can help your nervous system by keeping your blood sugar as steady as possible. For example, when you eat sugar, quick carbs and drink caffeine, these things all stimulate your nervous system to be in the fight and flight mode. That makes it so much harder for us to relax. So, if you feel the pressure building up try to stay away from these processed sugary types of foods as much as possible, and focus on whole nutrient dense foods instead.

I know I talk a lot about hydration but it cannot be emphasized enough! Make sure that you properly hydrate, especially between all the extra holiday drinks. Your liver and body will thank you.

Doing some exercise is also a great idea. If you don’t have time for a full session, try to get some simple movement into your day, like walking. It doesn’t always have to be strenuous to be doing you some good.

Do what you can, when you can. Every little piece helps. Have a great weekend! 😉

 


Photo by Gabriel Matula, Ben White, Afonso Coutinho and Ethan Sykes on Unsplash



It’s 2am. Do you know what your liver is up to?

There is a rhythm to almost everything in life, and especially in our bodies. Knowing the rhythms of certain things can give us a lot of information. If we know what to look for that is. If we look closer at Traditional Chinese Medicine we find the Organ Clock, and it can help us getting some useful information.

Although the Organ Clock is not used in western medicine, “[Joseph] Takahashi and colleagues stated in a 2013 article that “almost every cell in the body contains a circadian clock. For example, these clocks, called peripheral oscillators, have been found in the adrenal gland, oesophagus, lungs, liver, pancreas, spleen, thymus, and skin.”[1]

So, what does the Organ Clock tell us? It shows us when different organs in the body are very active. For instance, a lot of organs are doing their “house cleaning” during the night when we are asleep. It’s the only time they are not frantically trying to accommodate our demands, and so they have some time to clean house and prepare for the next day. OK, so how can this help us?

Let’s take a look at the liver. According to the Organ Clock it is the most busy during 1-3am at night. (Assuming you go to bed around 10-11pm.) If things are running smooth in the liver, you will never notice that it is working at all. However, if the liver is a bit backed up from too much stuff it has to detox, (ex:pesticides, pollution, medication, hormones, alcohol) the cleaning process will not be smooth. You might wake up during this time at night and feel very warm, and not feel very well. The liver can raise body temperature quite a bit as it is trying to burn through our garbage. Maybe you know the feeling of having been out partying and waking up really hot and sweaty in the middle of the night. It most likely is your liver trying to get rid of all that alcohol.

So, if you find yourself waking up often at the same time at night, check out what the Organ Clock says. Which organ is the most busy at that time, and how do you think this could relate to you and your lifestyle? Start taking some notes, and see what you can learn from the information gathered. It is of course no precise medicine, but I have found it a very useful indicator on many occasions.

It’s 2 am. I know what my liver is up to. Do you know what yours is up to?
😉

P.S. Also, a BIG thanks to all of you who came and listened to my talk “Walk of Health”. It was a blast! For those of you who signed up, you will have the keynotes from the talk within the next few days.

 

 

 

 


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710582/

[1] https://en.wikipedia.org/wiki/Circadian_rhythm

Photo by Michael Discenza, Adi Goldstein and Jan Kahánek on Unsplash 

Hunger Pains? It’s more likely Thirst or a Food Sensitivity

-I’m hungry!
-Well, how do you know?
-I can feel it in my stomach.
-How can you be sure it’s hunger, and not pain from thirst or a food sensitivity?
-Say, what?

Certain types of signals are very closely related in how they feel  and it is very hard for us to tell the difference. Who has time to really figure out what the body is trying to tell us anyway, right? We would much rather just take an aspirin or ibuprofen and get on with it. Pain from hunger, thirst and food sensitivities all have very different meanings for the body, yet we are not tuned in enough to tell the difference.

From the movie Remember the Titans
“Pain is only bread in french”

If your body is telling you that you need more water, but you think that you are “hungry” and need more food, you are setting yourself up for failure. Why? The body needs about 10 liters of water in order to have proper digestion. Some of it will come from the food we just ingested but most of it will come from recycled sources of water from other areas of our body. If we were already a bit dehydrated from the beginning, we will be even more dehydrated after we have eaten. Now other areas of your body will have even less water for its functions, because its all needed in digestion. This is a very costly operation for your body, and it doesn’t like it. Did you know that as little as a 2% dehydration can give you these symptoms:

Fatigue, Anxiety, Irritability, Depression, Cravings, Cramps and Headaches.

So before you start snacking away, thinking that you are starving, ask yourself “does it seem reasonable that I should be this hungry at this time”? If not, have a big glass of water with a pinch of sea salt first and wait and see what happens to that “hunger” feeling. If it goes away it means your body is in need of more water.

A time to start suspecting that you may have some food intolerance or sensitivity is when it goes something like this: You have just had a plate of food, but your stomach “is telling you” that you are “still starving”, and you dig into another big plate. When you “feel hunger” midway through a meal it is possible that it is actually a pain signal from the gut. It is trying to tell you that it is sensitive to something in the food you are eating. For your gut it is like you are eating stinging jellyfish. Ouch!

Ask yourself, does it seem reasonable that I am feeling “this hungry” even though I already had a plate of food? Why not note down what you ate, and if it was at a restaurant, which one. With this information, see if you can compile a pattern of when you get “hunger pains” like this. It can give you some very valuable clues as to what could be irritating and hurting your gut. These are the most common offenders:

Gluten, Dairy, Eggs, Corn, Soy, Nitrates, Peanuts, Sesame, Sulfites, Fish/Shellfish, Tree Nuts.

If it seems to you that you are “feeling hungry” too often, check out your hydration situation and make sure you have figured out your own Hydration Formula. If the hunger pains happens during a meal, be very suspect of food sensitivities and start your detective work to figure out what it can be.

Have a great weekend!
😉

 

For those of you in Luxembourg, I hope to see you on Tuesday evening at 19:00! We will continue to look at the different messages our body is sending us, and how to interpret them.

 


Cure Your Child With Food by Kelly Dorfman

Book

Your Body’s Many Cries For Water by F.Batmanghelidj

https://www.washingtonpost.com/archive/lifestyle/wellness/2002/06/25/the-hunger-a-food-allergy-mystery/3eaaf113-e22d-459d-a854-c0728e8a7079/?utm_term=.817bcda29ce9

The Symptoms Of A Potential Food Intolerance

Photo by Jordan Whitt, Jonathan Perez, Sam Burriss, rawpixel.com and Sam Burriss on Unsplash

28 Nov in Luxembourg -Save the Date!

I have been asked to hold a presentation by “Friskis and Svettis” here in Luxembourg, and the good news is that it is open to everyone! So save the date and come on over! What is it all about? Check out below and look here for more information.

“The Walk of Health”
Are you frustrated because you are doing everything right from training to diet, but you don’t get the results that you want, and/or you are still in pain?
There is a huge orange zone between being healthy and being diagnosed with disease.
Join Nathalie in this active talk where we will go through “the walk of health” to find out how improper digestion impacts every aspect of your health, from fatty acid deficiency to shoulder pain.
Simply put, you cannot out-train a shitty diet or a poor digestion. Learn to recognize the clues that tells us when something is wrong, and what to do about it.

 

Day: Tuesday the 28th of November
Time: 19.00
Where: in Limpertsberg
Language: English
Address:  École Français (EF), 188 av de la Faîencerie, L-1511 Luxembourg
Cost: €10.- which also includes the Flex class starting at 20.00.

Hope to see you there! 🙂