My weekend training routine

My weekend training routine
  • Med-Ball Punch 3 times 2 Minutes
  • Punching Bag 3 times 3 Minutes
  • Wall-Pad 2 times 2 Minutes
  • Assault Air Bike 3 times 1 Minute – full speed
  • Chin ups leather 1-10-1
  • Bulgarian Bag 3 times 30 seconds – each side
  • Push ups leather 10-50-10
  • Weighted chin ups – as many as possible – give it all
  • Weighted Sit-Ups – as many as possible – if it dosent hurt, it dosent count
  • Rope Jumping approx. 5 Minutes
  • Cool down – stretching

 

Good Morning!

Good Morning!

2018-09-12-063318759550108287395.jpg

Moms and dads, today do at least one thing for you. Whatever it is that makes you happy, do a little bit of it each day. Your children are watching. Let them see you be happy!

As i said in previous Posts, before i came to Sweden, i never had a cup of coffee in my ENTIRE LIFE! Now it is the “it” in the morning. Coffee first, then parenting. Instant Dad! Just add coffee.

Coffee quotes

As you sip your cup of coffee, take in some of my favorite coffee quotes. May your drink of choice, e.g. coffee, hot or iced tea, Diet Coke, hot chocolate, be stronger than your toddler.

“What do you want?”

“Just coffee. Black – like my soul.”

― Cassandra Clare

“As long as there was coffee in the world, how bad could things be?”

― Cassandra Clare

“Even bad coffee is better than no coffee at all.”

― David Lynch

“I’d rather take coffee than compliments just now.”

― Louisa May Alcott

I wish you all a good day full of love, joy and a shot of espresso 🙂

Marco

5 Things our Phones are robbing our kids of

5 Things our Phones are robbing our kids of

Hi Friends, 

I wanted to touch on something that I always struggle with when it comes to parenting and that I am now more mindful of. Our beloved phones and the impact it is having on the little ones around us. What are we teaching them through our interaction with our phones? and the amount of time we spend starring into it. Here are some of my thoughts and I hope it can be useful to any parent to find a balance and live a more mindful life.

Our children are closely attuned to our attention. They depend on that attention for their social and emotional development. If someone would film us, you would probably see it non stop – parents standing, necks bent, thumbs frantically tapping away at their iPhones or Samsungs.
The attention we give our phones has a huge impact on our health & social and family relationships.

Look at me daddy

Baby’s vision development is very important and even affects their other senses. They light up when you make eye contact and talk directly to them. They are taking in the rhythm and sounds of our voices.

Building Confidence 

Sometimes I find my kids fighting for my attention & they loose against my Smartphone. Positive attention is when we respond to our kids with warmth and interest. It helps them, build a strong value system and positive self-esteem + they feel secure and valued.

Believing in themselves 

When kids know that their parents think they have what it takes to handle life’s problems, they develop confidence in their ability to take on life’s challenges. Put your phone down and talk to them seriously about what they are doing, their skills will grow and their self-confidence will raise.

They want your attention

Responding with enthusiasm to their attempts to master new things will ensure, that the kids keep trying. The “look at me’s” you hear is actually asking for your approval and encouragement. When you do look, take interest, the kids feel it. They try again. They push themselves to the next level!

They miss you

The kids will miss out on having a parent on their side! We all should have the desire to be better parents. The discipline to be there for our kids. Hold ourself accountable for the moments we are not there for them. Be Responsible at all times & Communicate with them. They will thank you in the future – Sometimes you have to invest to get something back – Whats better to invest, then into your own children!?!

 

 

 

 

 

Here are some rules We have implemented in our house:

  • No phone use for the first hour after coming home
  • No phone use in the evening before kids bedtime
  • No phone use during meals
  • No phone use during a family movie (and try not to fall asleep while watching 🙂

Gamla Stan series |End of Summer

Gamla Stan series |End of Summer

 

imageProcessed with VSCO with hb2 presetProcessed with VSCO with hb2 presetProcessed with VSCO with hb2 presetProcessed with VSCO with hb2 presetProcessed with VSCO with hb2 preset

Processed with VSCO with hb2 preset
German Church – Gamla Stan

Hi friends,

As the summer nears it end, I can’t help but reflect on this summer and all the nice times I’ve had in Stockholm. I can honestly say I’ve had one of the best summer’s ever. I enjoy the simple things in life nowadays, the other day I took my kids out for some ice cream in old town (Gamla Stan) and walked around just being in the moment. Life with kids can be hectic and its nice to take time out to just be present, we often get lost in the high speed of life chasing it all, trying to be it all. Exhausting ourselves, not having enough energy left to enjoy our kids endless love and desire for our attention. Parenting is the hardest job you will ever do, and being more present is where is at😊 . đŸŽ© off to all the parents

6 must haves for new Dad’s

6 must haves for new Dad’s
Hejsan & Hello!

Jag skrev ner en lista pÄ saker som jag tycker Àr nödvÀndiga att ha som en nybliven pappa. Jag hoppas att det hjÀlper dig som som just blivit en fförÀlder eller vÀntar barn.
Here’s a list I wrote on essential baby items I couldn’t live without as a father of three. I hope they are useful in navigating this new exciting life that you will embark on.

Processed with VSCO with hb2 preset

 

1.Bilstol En viktig pryl för din bebis som mÄste vara ordentligt fastsatt i en bilstol. SÀtet mÄste vara anpassat för ditt barn och mÄste fungera i din bil. Inte alla bilstolar hÄller samma kvalité, du kanske vill övervÀga en som har en bas som finns kvar i bilen med ett avtagbart sÀte för barnet som du enkelt kan bÀra runt. Hitta en som funkar för din familj.
1.Car Seat This is an essential item for your baby. Anytime you are in a car, the baby needs to be securely fastened in a car seat. The seat must be appropriately sized for your baby and must work in your car. Not all car seats are created equal. You may want to consider a seat that has a base that is left in the car with a detachable seat for the baby that you can easily carry around. But no baby can safely be without a car seat if you plan to move about in a car. Find one that suits you and your family.

Processed with VSCO with hb2 preset
2.Digital\Video kamera: NÀstan varje far och mÄnga mammor som jag kÀnner vill ha en bra digitalkamera för att spela in de viktiga ögonblicken i deras barns utveckling, eller bara för att skicka bilder av det sötaste barnen nÄgonsin. Att ha en bra digitalkamera med mycket lagringsutrymme eller plats för ett högkapacitets minneskort Àr en bra investering.
2.Digital/Video Camera: Just about every father and many mothers I know wants a good digital camera to record those vital moments in their baby’s development, or just to post pictures of the cutest baby ever. Having a good digital camera with a lot of storage space or room for a high capacity memory card is a great investment.

Processed with VSCO with hb2 preset

3.SkötvĂ€ska: En blöj vĂ€ska/ skötvĂ€ska gör att man enklare fĂ„r ordning pĂ„ allt bebisen behöver nĂ€r man Ă€r ute. Du kommer att bĂ€ra pĂ„ den en hel del. DĂ€rför valde jag en enkel bekvĂ€m men som inte “clashar” med min stil för mycket. Men som ocksĂ„ har utrymme för mina grejer, en bok eller en bĂ€rbar data.
3. Diaper Bag: A good quality diaper bag with all the important contents for the baby is an absolutely essential part of the baby’s kamera stuff. It will be the one item you will be seen carrying😊 therefore I chose a simple comfortable one that I can also fit my books and a laptop in.

Processed with VSCO with hb2 preset
4.Burp cloth – bib: En annan stor överraskning som en ny pappa var hur mycket vĂ„r baby spydde upp. Jag fick bytta t-shirt konstant. En hel del leverans av burpduk kommer behövas under dom första mĂ„naderna, som du enkelt hittar hos flesta babyförsĂ€ljning affĂ€rer. Ingen idea att klĂ€ upp sig utan en till hands, det lovar jag 😉
4.Burp Cloths: Another big surprise I had as a new father was how much our baby spit up. A ready supply of burp cloth is important for dads and babies which you can purchase in most baby supply stores. Don’t even bother getting dressed up, without one at hand.

Bilbarnstol

5.Barnvagn: Det Àr övervÀldigande som en nybliven pappa och det Àr lÀtt att kÀnna sig fast hemma med den nya bebisen. Det kommer inte som nÄgon överraskning att din rörlighet begrÀnsas. En barnvagn med kvalitet, och med justerande handtag sÄ du slipper böja över hela tiden, Àr ju ett mÄste. SÀrskilt om du Àr lÄng. Det var inte enkelt för mig att hitta en anpassad för lÀngre mÀnniskor, men den jag har fÄr duga.
5.Stroller: It is overwhelming experince to become father for the first time and its easy for a new dad to feel trapped at home with the new bor. It comes as no surprise that your mobility is effected . A good quality stroller, with handles long enough that you can walk without bending over all the time, is an important item. Particularly if you are on the tall side of the spectrum. And getting one that will serve you and your baby as she or he grows makes the relatively large investment a little easier to digest.

Processed with VSCO with hb2 preset

Processed with VSCO with hb2 preset
6.Rash-creme – Aprikosolja: Som tre barns pappa sĂ„ jag har jag sĂ€kerligen prövat mĂ„nga hudutslag krĂ€mer, salvor m.m. MĂ„nga av dem var inte helt dĂ„liga och gav en viss effekt mot utslaget och en aning förbĂ€ttring. Men nĂ€stan alla dem jag anvĂ€nde innehöll mĂ„nga ingredienser som irriterar huden och som inte Ă€r bra pĂ„ lĂ„ng sikt. Jag fick av min kusin Desse Apricotolja för nĂ„gra Ă„r sedan och det har varit en game-changer sedan dess. Denna produkt Ă€r inte bara bra mot irriterad och rodnad utan alla typer av skĂ€rningar. Det Ă€r en helande salva som kan anvĂ€ndas för att hydrera huden, motverka torra lĂ€ppar. Varje gĂ„ng jag har anvĂ€nt, sĂ„ har det alltid gett omedelbar resultat och förbĂ€ttring. Och det bĂ€sta av allt Ă€r att det Ă€r framkallat pĂ„ aprikosolja och det Ă€r helt naturligt.

6.Rash cream – Apricot oil: As a father of three children, it’s safe to say I have tried many rash lotion/creams/ balm. Many of them were not bad as far as soothing the rash and improving it. But almost all of the ones I used where made with a lot of ingredients that are not safe or good in the long run. I was given by my cousing Desse Apricot oil a couple of years ago and it has been a game changers ever since. This product is not only great for diaper rash but all types of cuts. It is a healing balm that can be used to hydrate the skin, cracked lips. Every time I have used when one of my kids had a rash, it gave instant results of improvement. And the best of all it’s made of apricot oil and its all natural.

Gröna Lund – Family & Fun

Gröna Lund – Family & Fun

 

IMG-20180823-WA0047

Processed with VSCO with hb2 preset

IMG-20180823-WA0045

IMG-20180823-WA0046

IMG-20180823-WA0043

IMG-20180823-WA0041

IMG-20180823-WA0054

IMG-20180823-WA0042

IMG-20180823-WA0048

Processed with VSCO with hb2 preset

 

Hejsan vÀnner

Den hĂ€r veckan sĂ„ har min familj varit pĂ„ besök hos oss. Vi har alla sĂ€tt fram emot det och nu Ă€r dom Ă€ntligen hĂ€r. Den hĂ€r gĂ„ngen kom min mamma (oma) och mina tvĂ„ systrar. Vi Ă„kte till gröna lund via bĂ„t frĂ„n slussen till DjurgĂ„rden. Vi hade en underbar dag, vi omgĂ„s mer nu Ă€n vad vi gjorde nĂ€r jag bodde i Tyskland. Jag tror att det beror pĂ„ att man tar allt för givet nĂ€r man bor sĂ„ nĂ€ra varandra. Nu nĂ€r vi bor i olika lĂ€nder sĂ„ uppskattar vi verkligen den tid vi har tillsammans mer. Ens familj, Ă€r ett av dom grejerna vi tar mest förgivet hĂ€r i livet , vi uppskattar varandra alldeles för lite. Det finns ett citat som verkligen resonera hos mig och det lyder: “Dead people receive more flowers than the living, because regret is stronger than gratitude”. AssĂ„ fattar ni hur sjukt det Ă€r, helt galet att vi visar sĂ„ lite uppskattning av nĂ€ra och kĂ€ra. Hur grymt skulle det vara, om man dök upp pĂ„ en mĂ„ndag med blommor till ens mamma, pappa eller syskon, utan nĂ„gon anledning förutom att visa uppskattning och kĂ€rlek. Mer kĂ€rlek och uppskattning sa nĂ„gon aldrig nej till 🙂

 

Hi friends

This week, my family came to visit us. We all have been looking forward and now they are finally here. This time my mom (grandmother) and my two sisters came. We went to Gröna lund and got on boat from slussen to DjurgĂ„rden. We had a wonderful day, we spend more quality time now then when I lived in Germany. I think it’s because you take everything for granted when you live so close to each other. Now that we live in different countries, we really appreciate the time we have together . One’s family is one of the things we take for granted, as a result, we end up appreciating each other way too little. There is a quote that really resonated with me. It states: “Dead people receive more flowers than the living, because regret is stronger than gratitude”. Do you realize how insane that is? It is sad that we show little appreciation to our loved ones. How amazing would it be if one showed up on a Monday with flowers to one’s mother, dad or sibling just to show their appreciation and love for them. More love and appreciation, because no one ever said no to that 🙂

Brunnsvikens trÀdgÄrd & Café

Brunnsvikens trÀdgÄrd & Café

 

Hejsan kÀra vÀnner!

HĂ€r om dan tog jag barnen till Brunnsvikens trĂ€dgĂ„rd ute pĂ„ Ulriksdals. Det var rĂ€tt enkelt att ta sig hit och vĂ€dret var sĂ„ dĂ€r perfekt lagom för att plocka grönsaker, bĂ€r och frukt. Mina barn sprang runt med varsin korg och plockade till sig allt möjligt dom kunde hitta i trĂ€dgĂ„rden, det var verkligen bland det roligast dom har gjort. Jag Ă€r helt förtjust i alla barnvĂ€nliga aktiviteter som finns i Stockholm. Som en expat (utomlandsboende) tysk pappa till 3 underbara barn, sĂ„ har jag velat upptĂ€cka Stockholm och samtidigt hitta roliga stĂ€llen för barnen att leka. Den hĂ€r bloggen Ă€r just för att dokumentera min resa och inspirera förĂ€ldrar att vĂ„ga sig pĂ„ allt galet vi hittar pĂ„ 😁😁😁

Hi dear friends!

The other day me and the children went to Brunnsviken’s garden located in Ulriksdals. It was quite easy to get here and the weather was perfect for picking vegetables, berries and fruits. The kids got each a basket and picked everything they could find in the garden, it was truly an amazing experience. I am totally fond of all child-friendly activities you can find in Stockholm. As an expat (foreign resident) German father to 3 wonderful children, I have wanted to discover Stockholm and at the same time find fun places for my children to discover. In this blog you can get to know me more and i hope to inspire parents to try some of all the crazy things we get up to.😁😁😁