Wednesday, November 30, 2011


All packed and ready to hit out the door for a short trip to Hamburg, to see my Oma, Mom, Sis and family. --- Kjell

Tuesday, November 29, 2011


I saved this little guy a few weeks ago, from our parking lot. Have a great live --- Kjell

Monday, November 28, 2011


Today is one of these days, lets just do it!!! --- Kjell

Sunday, November 27, 2011

Thank you

Thank you for all the BD wishes!!! --- Kjell

Saturday, November 26, 2011


First signs are here: --- Kjell

Friday, November 25, 2011


Another year, Happy birthday Bro. Have a great day!!! --- Kjell

Thursday, November 24, 2011


Crazy Friday, its all about shopping. WOW, not my thing. Everyone else enjoy --- Kjell

Wednesday, November 23, 2011

Happy Thanksgiving

It is Thanksgiving, what means Turkey Trot, Family and lots/lots of food. Probably to much;) Enjoy everyone --- Kjell

Tuesday, November 22, 2011


‎"Discipline is just choosing between what you want now and what you want most." - Unknown
--- Kjell

Monday, November 21, 2011


Rain is cold and wet ...
to much of it makes you wanna stay in bed!
--- Kjell

Sunday, November 20, 2011


"Excuse is skin of a reason, stuffed with a lie!" unknown --- Kjell

Saturday, November 19, 2011


Good luck Sebi. Ironman Arizona is on! --- Kjell

Friday, November 18, 2011

The wind

"We cannot direct the wind but we can adjust the sails." (~ Dolly Parton)
--- Kjell

Thursday, November 17, 2011

They need us

Established in 1993, Birds of Prey Northwest promotes stewardship and conservation of raptors through educational programs with live birds of prey. We provide medical treatment and rehabilitation to injured birds of prey with the ultimate goal of returning them to the wild. The organization also collaborates with others on raptor research projects. ..." (source: Birds of Prey Northwest)
--- Kjell

Wednesday, November 16, 2011

Tuesday, November 15, 2011

Maximize Post-Workout Glycogen Synthesis

" There are two key factors to rapidly increasing post-workout glycogen synthesis (8):
1. Adequate carbohydrate availability (to convert to muscle glycogen) (9)
2. High insulin levels (to stimulate glycogen storage and shuttle carbs into the muscle). ..." (source/author: John Berardi)
--- Kjell

Monday, November 14, 2011

My work

"The Benewah Medical and Wellness Center (BMC/WC) is located in Benewah County in the Panhandle of Idaho on the Coeur d’Alene Indian Reservation. This county has the highest number of minorities of any county in the State of Idaho. Poverty, unemployment, and geographic isolation initially characterized the service area. Almost a third of our users are below 200% of t he Federal poverty guidelines. Clinic users are about 50% Indian and 50% non-Indian. Approximately 40% of our patients have no insurance. Benewah County also typically has the highest unemployment rate in Idaho, and over double the national unemployment rate. Eleven percent of BMC patients are 65 or older. There has been significant economic improvement to the service area in the last 5 years, although conditions continue to exist that warrant continued access for the underserved population. Many in the community continue to be underinsured or have no insurance at all. ..." (source: BMC) --- Kjell

Sunday, November 13, 2011


"Welcome to the home page for the world's most eccentric running club, the Hash House Harriers. Now with 1987 hash groups registered in the world directory, located in 1298 cities in 185 countries, it is easier than ever for you to find fun, trail, and friendship where you live. ..." (source: Hash House Harriers) Sounds like fun --- Kjell


From the air or on my feet, I just miss you city: Hamburg! --- Kjell

Friday, November 11, 2011


Harry Potter time. After reading/listening to all books, now its time to watch the movies. Today: Harry Potter and the Sorcerer's Stone/Harry Potter and the Philosopher's Stone. Good start --- Kjell

Welcome little ...

Not sure what his name is yet. But welcome anole lizard. --- Kjell

Wednesday, November 09, 2011


This looks like fun!!! One day, hopefully sooner than later. --- Kjell

Tuesday, November 08, 2011


"There’s something soothing and peaceful about running alone." --- Kjell

Monday, November 07, 2011

Lets not complain so much!

"I had no shoes and complained, until I met a man who had no feet."
- Indian Proverb
--- Kjell

Sunday, November 06, 2011

Biestmilch and other super-foods

This article on is interesting, but forgets the most powerful food out there ... Biestmilch!
"... Here are the top 10 super foods for endurance athletes that should be staples in your diet. Oatmeal, Cherries, Kale ..." Enjoy --- Kjell

Saturday, November 05, 2011


"The leaves have turned. The air is crisp. The medals from a summer's worth of triathlons are pinned to your board in the kitchen. But now the calendar is blank until the end of the year. Should you be racing in the offseason? If so, what races should you pick to enter?
Ask a few people and you will get a surprisingly diverse set of answers. To arrive at the best answer, you will need to decide what is most important to you. Consider which of these three (very different) goals is at the top of your list:
- Build the right base for next year.
- Strengthen your run.
- Stay fit, but having some fun. ..." [source: / author: Paul Tyler] --- Kjell

Friday, November 04, 2011

this is great ... America

Found this song. Hilarious;) --- Kjell

Thursday, November 03, 2011

How to Learn From Your Triathlon Season

"After months of training hard and racing harder, it's tempting to quickly switch into offseason mode and turn your attention to new activities.
But before you pack up the bike and put away the swim fins, you owe it to yourself to thoroughly review what happened (and what didn't) during the race season. This allows you to build on your recent experiences and create an even more rewarding, faster and successful triathlon season next time. ..." [source: author: Chris Janzen] --- Kjell

Wednesday, November 02, 2011


"Missing Hamburg, is like missing a tooth - you can live without it, but you cannot stop thinking about it!" --- Kjell

Tuesday, November 01, 2011

"Why care about the Euro?"

"Why care about the Euro?" a well written article in the actual time magazin. Author Rana Foroohar Males it clean, we are involved and part of the whole picture. --- Kjell