Speaking of stretching. Here are some I entertain myself with: I was talking to a friend today about loneliness and it got me thinking about my immigration to America. I have no family here and in a city like Los Angeles, how do you really find friends? Most people come and go, just like me [...]

Having a very lean, fit physique is a full time job and I’m not talking about being committed to a clever diet concept or getting through intense workouts one after another. No, I’m referring to all the extra tasks your body demands of you. Muscles are like babys. They need pampering. And the bigger they [...]

Buy my FD ebook and the FD sample plan this weekend and I will give you 1 hour chat session on the house! That way you can ask me your questions, check options and vent whatever you have on your mind for a whole hour online!

So I´m back full force in the gym. yesterday I did shoulders and worked up fast to the weights I used before the layoff. No strength decrease. And today I did back and same scenario here. No strength difference. After two days training I got really hungry so today I had a short refeed. It [...]

One key aspect to take into consideration when you want to stay very lean YET build muscle is to eat according to what you do and not because you are following conventions. One of the conventional death sins in the staying lean department is to eat a lot at night. Well, guess what, that’s what [...]

You know I am such a truth teller and I don’t hide things for “no hiding required” matters so I am coming clean: I failed to not train for 14 days. I made it to 12. But 12 is 5 more than ever before! During this whole time I did pro camp hip and shoulder [...]

In 2006 Pauline Nordin was the trainer for the Swedish team in the Nordic version of the American original format “Biggest Loser”. Who won? Well, Pauline and her team of course … A flash file will be uploaded but for now click the link and enjoy a 20 minute movie clip compilation from the entire [...]

The ability to maintain a routine and stay focused is what separates the successful and the failing one. No matter what darkens your mind, take those worries and put them in a visul pipeline. Let them be in the sewer system until you solved the issue. The ability to stay committed to a mission is [...]

I got a couple of emails about my diet and what I do like now when I´m off training so why not ramble about that… Short layoffs from training does not change your body composition negatively, you don´t gain weight because you exercise less. Yes, if you keep ON with a more sedentary lifestyle, yes, [...]

To live in the present and enjoy what you do while on the way to that great “nirvana” where you are just happy with yourself, your body and mind becomes so much more important when you do get there just to find out “was this all it was to it?”.  Just think about how much [...]

In my ten years and three months of training I have never ever taken more than top one week off. Never. Today I complete my week off from weights and cardio today (but stretching, foam rolling and prehab plus flexibility stuff was still on the past week itinerary)  and now I am rolling into week [...]

People who have cream with sugar AND coffee in the morning for breakfast, have french fries for lunch, coke to quench the thirst, do minimum exercise and make sure they don’t unintentionally do some walking up the stairs never get questioned as do those who do the exact opposite. If you don’t drink, don’t eat [...]

This is for you who just found weight training and are very eager to get the results you want.. Like yesterday or even earlier!;-) Think of you and the weights as a love story. First out is the crush. All you can THINK of is this wonderful thing you now wonder how you could live [...]

Wow, when I just started to write here tonight I believe there was an earthquake. Well, doesn’t that just prove all I always say…You never know how long you will be here! To get to the top whatever top that may be, you must put in more work than you can imagine and you must [...]

I like to answer questions with “because”, “I like it that way”, “just my preference”. Some times you enjoy, prefer or like things without a real reason. I have many of those “just like its”. I can enjoy a conversation that is about nothing, and sometimes conversations where neither of two is listening to the [...]

I know I tend to ramble out in space here on my blog, I talk a lot about mindset, inner mantras, visualization, goal orientation, focus, dedication. So we know all that huh! I am glad this is my own little anarchy here, I can go ahead and write whatever I want off my chest. Tonight [...]

I love coffee shakes made of vanilla protein, stevia and decaf coffee, but lately this little goodie has hopped down in to my shopping basket several times: almond milk. Mixed with coffee and stevia it tastes delicious, especially when you use a straw. Yes, I am a straw addict. It cannot be that healthy to [...]

Staying lean is a lifestyle and a 24/7 commitment. The problem is never to start a diet, I am sure you know some friends who say “I could if I wanted” and “I always lose a lot of weight when I start a diet”, yet those same friends tend to stay just as chubby as [...]

When I got into weight training I had one mission in mind: to build muscle so I could look like Arnold and the rest of the gang. I was in love with muscle, the discipline, the whole principle of doing the same thing day in and day out, eat my meals, not overeat to get [...]

Early I woke up this morning, checked the iphone yes it was 4.30 am but I was ready to go, I was dying for some intervals to shake some blood around my body. Bcaas down, headphones on, my soundtrack for “too early in the morning but I am a freaking animal so I am going [...]

Buy my ebook FIGHTER DIET in my webshop for all info on what I believe in diet wise and what I do to stay lean all year round. Time to run your VISA card!!!

Today I was fortunate to have a long nice convo with one of my friends about life, love, hopes, dreams, to dare, to go for it, to stay calm and at peace. My nature is to be worried about the future when it comes to health, income, career so I practice every day to look [...]

Hello, hello! Day number 2 of shoots is here and I am sore in my joints and tight like a crab. I cannot WAIT no I can’t wait to show the stuff we got yesterday!!! I weighed 5 lbs more than during the same kind of shoot that took place june 26th last year. 5 [...]

Today is the day before the day before my two last photo shoots for this quarter of the year. So here it comes again…the scrubbing, tanning, packing….and no miracle noodles tomorrow night.:-(… Sigh… I count on being a little grumpy tomorrow. But I feel tight and shredded, every day my body has come in a [...]

The difficulty in eating for the purpose to get and stay lean lies in realizing why you want it. You must be convinced  that the  ideas and strategies you adopt are the right ones for you. You must believe in and have faith in it. No more looking for easier ways or question if it’s [...]

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It´s commonly said that young men who start to lift weights with the intention to grow bigger muscles have some kind of point to prove, they need to feel more manly, more powerful and they usually have low self-esteem. When I started out, I wanted to grow muscles too, I wanted to prove some point [...]

New week and great mood! I just feel so lucky, happy and excited. Remember I did not a few days ago? haha, now see, do not panic when I am low for a couple of days, it is not an earth quake and it is just my nature to be happy happy or low low. [...]

Today a woman talked to me at the gym, tried to get me to try yoga. I was inclined to do it but it was after my bed time (almost, OK; I don´t enjoy being at the gym late at night..like 8 pm;-), but she said something so wise I already know but still it [...]

Tito took a new fat measurement today 6%. So it was down .3% from last week. Same weight 119 lbs. I had a bag of rice cakes and a lot of green peas to add some calories today. Just a small increase of 25% of my usual daily allowance. Training is going great. My body [...]

Here is for you who wonder why I carry a pin roller or roll pin all the time. It is my old school Swedish version of the foam roll. Hard as wood. Goes right to the spots.