Recent Changes

Creativity
some pictures of food that I have made
Near the finished product
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Spaghetti in the making
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Pictures of the food I make
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Chicken I made at 18/01/11
Link to my blog
http://ibmortein.blogspot.com/
Action
My favorite workout machine
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This is my and my friend rafn under a cageball session
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Service
kafe number 19, this is where 20+ has it meetings.
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the gym where I work out
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Day 1 29/10/10
This is my first post on my diary. From now on, I will record my daily CAS- activities on this page, instead of using my old method. Luckily, I have recorded everything I have done for CAS two Word- documents, which make up my former CAS- portfolios. I can therefore use those to give an overview of my activities.
x2009_/_20102009/10
19/09/09
Had session of cageball at 3T- Sluppen.This time we were 12 people, so we split up in teams of 4, two teams playing against eachother until 5 goals were scored,then we switched, the losing team being allowed to rest.It was good training, and I was able to run very much. However, next time I will have som more competive people, so the training will be even more effective. 90 Minutes of activity.
11/10/09
A new 90 minutes session of cageball. This time it was much more fatiguing, mainly because of bringing some other people this time.
25/10/09
90 Minutes of cageball, this time only 10 out of 12 people showed up. Since we were fewer,people got more tired, and increasingly agressive as the game went one, having no substitutes. However, this was only positive, as it caused people to run more after all, giving me a greater workout effect.
28/10/10
I attended my first 20+ meeting, having gone through some meetings with the people leading it to have the proper preparation. Many people met up, and it was quite a sucess. Many people were interested in talking with my, since it was my first time. I found it difficult to talk to many of them in the beginning, but as the meeting went by, it became easier to talk with them. I was there for 3 hours before I went home.
04/11/10
Another 20+ meeting, but a little more sparse attendence this time, only 6 people showed up. However, it was quite beneficial for those of us that met up, we talked about all kinds of different things, whilst playing games and having fun. I attended the meeting for 3 hours.
11/11/10
20+meeting. This meeting was very similar to the last one, not that many people showed up ,but it was fun nonetheless. However,talking to people has become increasingly easier, as i am starting to know all the different people. Next time I will bring some new games however, as chess. I attended the meeting for 3 hours.
18/11/10
Lasting for 3 hours, this was the funniest 20+ meeting I have attended for a long time. Many people were present, and I felt increasingly comfortable with the people there, talking with them, but I also started to talk to some people I have not talked with for a long time. Next time however, I will be even more anxious to talk to new people, that is the reason for me being there. The meeting lasted for 3 hours for my part
.
25/11/09
Cageball, 90 minutes, but this time only 9 out of 12 people showed up. Had a great workout despite this, but next time I will try and gather some more reliable people.
16/06/10
I attended the last session of 20 + before the summerbreak. It was a kind of party where everyone ate some tapas, and there was music performed, by those that attend the meetings. The meeting lasted 4 hours for my part.
2010 / 2011
24/08/10
This was my first session of strength training after the summer vacation. It was nice to start properly again, and I had already done some workouts during the vacation, so I knew my routine by know. The workout lasted for 1 hour. Later that day I went to 20+, for a hiking trip I was organising. However, there was only one person that showed up,and for different reasons she would not go alone with my on a hikinktrip. We ended up just talking instead, being at the cafe of 20+ for an hour.
27/08/10
Another strengthworkout at 3T. Went very well, but I still use a little bit longer than I aim for. 1.5 hour was spent in the gym.
28/08/10
One of my first interval sessions after the vacation. I was exhausting! I found my stamina to better than expected however.
30/08/10
My first 20+ meeting after the holiday. Some new faces but it was really pleasant, and many people. The meeting lasted 2, 5 hours for my part.
31/08/10
Strength training again! this time was a little bit harder, because I was a little bit more tired than usual. I therefore spent just an hour in the gym.
02/09/10
one hour of strengthtraining at 3T. I went with some friends this time.
06/09/10
another session of jogging. used 38 minutes exactly, something that made me very happy.
07/09/10
This time I participated in yet another 20+ hiking trip.I and another volunteer went up to Lianvatnet, together with 5 other people. It was really nice. We grilled, made food, and had a really good time, just talking and having fun. It lasted 4 hours.
12/09/10
Today, my strengh workout, took 1.5 hours. I found it difficult to perform my routine today, but i did so nevertheless.
13/09/10
Today I ran my normal route, but I find running hard as well. I therefore used one hour, not 38 minutes, like I use to do.
15/09/10
Strengthtraining at 3T.This time it went better again, I felt more rested and ready for it. I used 1 hour at my routine.
Later I went directly for a 20+ meeting at the cafeteria. Quite many was present, making it a good session. Also, I started to know people a little bit better,especialy the new ones.The meeting lasted 3 hours for my part.
18/09/10
Strength training at 3T, one hour. I was with some friends today as well, but I managed, to my surprise, to keep the length of the workout, under an hour.
20/09/10
I ran my usual routine. i managed to do it in 38 minutes, but I made my route a ,little bit longer. i need to make the route longer perhaps.
21/09/10
Another trip with 20+. This was not quite as sucsessful however, because it was not as good weather, and people got tired from all the walking. We went to Estendstaddammen. The trip lasted 4 hours.
27/09/10
I took several days of resting before embarking on my strength training, and did I feel the difference! One of the fitnessinstructors at the centre said that having some weeks of, would improve my performance, but I did not really belive him, but I was wrong. Very happy, I did my routine under an hour.
29/09/10
I ran my usual routine, but it did not go as well as last time. Resting some days, seems to be more benefical for strengthtraining, than running. I used an hour on my usual route.
04/10/10
I did my usual strength routine at 3T. I used under an hour again.
05/10/10
I ran a slightly different route today, but I was felt like being in good shape. I therefore used only 38 minutes on my running.
08/10/10
I did my strengthworkout at 3T, but under an hour again. I yet again, went with some friends, and it was very sucsessful.
09/10/10
I did my normal running route yet again. It went very well.
13/10/10
Due to sickness affecting many of the coordinators, the next 20+ meeting was not before today. It was really sucsessful, I feel I really know these people,and what they like so today was a veru sucsessful meeting,as many were happy and in a good mood. The meeting lasted for 4 hours.
14/10/10
Strength training at 3T. Today it was really hard for some reason, and I had to rst many times. I therefore used 1.5 hour.
17/10/10
I felt a little bit shaky in my feet after the last strength session, I did not run until today as a result. It went okay, but I used slightly over 38 minutes on my routine.
20/10/10
Today I went at another 20+ meeting. The meeting went okay, but there was not as many present as last time, but I lasted for 4 hours nevertheless. This time I went to the gym afterwards, but it was not sucsessful at all. I was tired, and I had to hurry up before they closed, soemthing that made me train for only about 40 minutes.
21/10/10
My running the day after went very good however. I used 38 minutes again.
24/10/10
I did some strenghtworkout at the gym.Went with friends which In had not talked with in a while, so the session could have been more effective.
27/10/10
Today I ran my jogging route, before I attended the 20+meeting. Both happenings were a sucsess, this time many attended the the meeting. It lasted for 4.5 hours for my part, the running 38 minutes.
30/10/10
Strength training. this was a hard session, but I used under an hour.
03/11/10
I went to the swimming hall today, befor the 20+ meeting. I did not manage to hold the time period I sat for my self, using an hour in swimming, when I should have used 38 minutes. Afterwards I went to a 20+ meeting. it was very sucsessful, and it lasted for 5 hours for my part.
10/11/10
Another 20+meeting, with me having been in the swimminghall first. both the meeting and swimming went great this time, at the club I really got a good tone with some new people, and I managed to swim effectively in 38 minutes. The meeting lasted 4 hours.
14/11/10
Another cageball session. This time we were 10 people, 2 others did not show up. I really felt that all that extra training had helped. 1,5 of cageball was therefore even more fun than usual, as my increased strength and stamina helped me perform better.
17/11/10
Todays 20+ meeting was not as good as the previous ones. few people showed up,and many of those were new participants, so it was not that easy to make the conversation go. I also went to the swimming hall again, having effective swimming during 28 minutes. The meeting lasted for 4 hours for my part.
24/11/10
Today was a better meeting again at 20+, the new ones got more integrated. The swimming I did before the meeting went also well. The swimming lasted for 38 minutes, the meeting 4 hours.
01/12/10
This meeting was not as good again. Because of the severe cold, many people decided to not show up. I also did some swimming before the meeting, but I did 1.5 hour of more slow swimming, with some breaks between. I nevertheless got tired.
07/12/10
I made the first post on my blog.It took me an hour to do so.
http://ibmortein.blogspot.com/
08/12/10
Did yet another strengthworkout. It was hard, but good to start again, after my small break.I used an hour on my routine.
Later that day i attended a 20+ meeting,starting 18.00 and finishing 21.00. Not that many people were present, but we made some christmas decorations, which was quite fun.
15/12/10
Today I had a strenghtworkout after my mock exam in math. It was a really good workout, that lasted for one and a half hour.Later that day
I did another round of running. It went very good, it lasted for 38 minutes. Then I went to 20+, and attended their Julebord.It lasted for 5 hours for my part, since I had to help out so much.
20/12/10
I did another strenghtworkout. It went really well, even though I became a little bit tired in the end. I aslo worked out with a friend that I had not done it with, in a long time, so the routine lasted for 4 hours.
23/12/10
I did another strength workout, but it was not a sucssess, I was very tired and it was not as effective has I hoped it would be, lasting for 1 and a half hour.
26/12/10
This workout was better, my strengthtraining is improving. It lasted for an hour.
29/12/10
I did some running. It was very good, and I used 38 minutes.
06/01/11
I did some running today, it went very well, even though my form is not at its best. I used 45 minutes on my usual running routine. I then wrote on my blog for an hour.
08/01/11
I and some friends met up and played some cageball for 1.5 hour. It was really funny and good exercise, all that running had improved my stamina very much. Some people did not show up however, but it was still rewarding socially.
09/01/11
Me and my mother went for a walk today. It was really nice, but the weather somewhat changing. Me and my mother walked for 1.5 hour.
I also wrote on my blog for about 2 hours.
11/01/11
Today I ate dinner at my dads place. It was delicious, but I actally made the dinner together with him, porkchops, så next time, I am going to make the food all by myself. This went on for an hour.
I then wrote on my blog for about an hour later that day.
14/01/11
I and my mother made baccalao together. It was very good, and we did something extra to it, from one of my new coockbooks that I got for christmas. All in all, we used two hours on it.
16/01/11
Today me and my mother went for a walk again. We used about an hour, the same route as before, but it went really well, so the walk was a sucsess. I wrote on my blog for 1.5 hours.
17/01/11
Today I wrote on my blog for about an hour.
18/01/11
Today I made dinner at my dads place, chicken tied with ham and knots, together with mozzarella and asparges. It was very delicious, but since I am so inexperienced, I used one and a half hour on it. Nevertheless, it was really good.
I also wrote on my blog for about an hour.
19/01/11
I wrote on my blog for about an hour.
24/01/11
Today I wrote on my blog for about an hour.
25/01/11
I wrote on my blog for about an hour, and I made dinner with my dad, which took around an hour.
30/01/11
Played cageball for about 2 hours with some friends. This time it was very sucsessful.
I also went for a walk with my mother, that lasted for about 1 hours. The trip was very successful.
01/02/11
I cooked a chicken dish for my father for dinner to him that day. It was a little bit difficult, but it proved to be okay in the end,
Making the food took me about one hour.
08/02/11
I made a great steak for my dad to eat this time. This took much longer time,than the last dinner I made, so it took me nearly 2 hours.
15/02/11
Today I made my father some fish, seifilet.
I made in a very particular way, so I took me 2 hours to make it.
18/02/11
Today i wrote for about an hour on my blog.
21/02/11
I and some firends played cageball for about 2 hour. It was very fun, and a very effective session.
22/02/11
I attened my fathers house and made dinner for him. This time I made a steak again, with some very good meat. The whole meal went really well, I usev about 2 hours to make the dinner.
23/02/11
Today I also played another round of cageball. This time fewer people showed up,and the result was accordingly...
I managed to get some exercise out of it though, I ran like a madman.
I also wrote for about two hours on my blog.
24/02/11
Today I wrote for about 2 hours on my blog.
26/02/11
I wrote for about two hours on my blog. Me and my mother also went for a walk. It went really well.
27/02/11
Today I wrote for about two hours on my blog. I also made dinner for about 1.5 hours. Today I made dinner for my mom, a stew consisting mostly of vegetables. It was really good, but it took a long time to make, since this was my first time making it.
28/02/11
Today I made dinner for my mom again. I made salmon, fried in the oven, and made a salat out of tomaotes and onions, and garlic. I aslo cooked some brokkoli. It was delicius. I also wrote on my blog for about 1 hour.
01/03/11
Today I made dinner for my dad, fishsoup, and I wrote for about an hour on my blog.
02/03/11
Today I made my mother fårikål for dinner, a typical norwegian dish, because of her birthday. I made it a little bit more untraditional with a recepie I found on the net. It took me 2 hours.
03/03/11
Today I wrote for about two hours on my blog. I also used an hour on making cod for dinner. It was really sucsessful.
04/03/11
I made dinner today for my mom, and spent about 1.5 hours on it. I fiskegrateng, a special norwegian dish, that my grandmother learnt me.
05/03/11
Today I made a porksteak for dinner. It took me about 3 hours to make in total. In turned out to be great.
06/03/11
Today me and my mother went for a walk. It lasted 2 hours. I also made dinner, some kind of cheese dish. I took some cheese and eggs,and together with vegetables. This became a sorts of vegetable pizza, which tasted extremley good. I used 1.5 hours on this. i also wrote on my blog for about an hour.
07/03/11
Today I made porkchops for dinner. It was really good, and I used about one hour on it.
08/03/11
today I made my father a kind of spaghetti dish. It was kind of like a spaghetti bologonese, but a little bit different. i used about on hour on the dish.
09/03/11
I did some strengthtraining today.Long time since last session, so I was quite fatigued.
12/03/11
Me and my mother went for yet another trip. It went very fine, the walk lasted for about one hour.
15/03/11
I made cauliflowersoup for my dad. It tasted okay, but not as good as my mothers. I need more training. I took me an hour to make it.
16/03/11
I went for a run, it was very nice, but my form could have been better. I lasted for an hour.
19/03/11
I made fishsoup for my mother. It was very good. It took me about one hour to prepare the whole meal.
Later that day me and my mother went for yet another walk. Just after some trips, it is astounding how much easier it is to embark on the next.
The trip lasted for about one hour.
22/03/11
I made a vegetable pizza for my father, using a recipe from my youthschool. this was not a sucsess, even if I used one hour on it.
27/03/11
I did some strengthtraining at 3t. I used about one hour on it, before I went home and made onionsoup for my mother. I used an hour on that as well. Later that day,me and my mother want for a walk again. We used 45 minutes this time, having increased our pace.
29/03/11
I made dinner for my dad again.I made a pasta dish from one of my cooking books. It took me an hour. earlier that day I had a running session along my usual route, whick also took me about one hour.
03/04/11
Me and my mother went for yet another walk. This time we took a slightly different route. So our trip took us about 1.5 hours.
05/04/11
I made dinner for my dad again. This time it was salom with pesto. I used about an hour one it. My dad liked it, i did not. used one hour, also used one hour on running that day.
09/04/11
Me and my mother walked again. this time the water was bad, so used a little bit more than time we had anticipated.

2009/2010
Development in activities for creativity:
I have not done much blogging so far, but I find the medium much more challening than i anticipated.
Development in activities for action:
Development in playing football regularly with friends and acquaintances:
I had several sessions of cageball and many of them were very sucsessful. I managed to meet my friends, have some great workouts, as well as socializing with them. However, sometimes I had very different friends with me on the cageball, and it was therefore a challenge for me to socialise properly as well, as well as including everyone in the football acitivity in a proper fashin. Also, sometimes people were not to focused on creating a good enviroment to play football that would give us a proper workout. I soon realized who of my friends that were best suited for playing football, and those that were not. After a qhile I also found out that my physical form, hindered me from enjoying my football as much as I was capabe of. I conculded that needed to take steps if my further enjoyment of football was to be secured.
Development in activities for Service:
Development in 20+:
I attended 20+ for some meeting and it was a very interesting experience. I was at first very uncertain on what to do, but after a while I got into a more steady rythm. As I grew to know the people that were running 20+, and how I should work with them, everything became much more easier. Starting as very shy when enganging the different people at 20+, I soon became more confident. Despite many of them being vastly different from me, I soon leanred some common techniques on how to talk with people,and make them fel happy. I will try to attend those meetings more often, and I feel that they are ver giving for me, and it has made me understand how little is needed to make people happy. If everyone on a world basis just tried to make people more happy, by being a visible to eachother in everydaylife, I think the world would be a better place. I have also learned how to deal with information that might be very disturbing, but with the help of those at 20+, I now know some tehcniques on how to be exsposed for them, without taking to great damage mentally.
2010/2011
Development in activities for action:
Development in playing football regularly with friends and acquaintances:
At the start of the year it was a little bit difficult to organise football activities. Because this was the final year, many were prioritising other things than football. But I and my friends managed to meet sometimes and play football; this resulted in many good things for me. I love playing football and find it an interesting sport, but the social aspect is also very important for me. Meeting some friends and playing football for one and half an hour twice or once a month is very giving, during the breaks we talk about all kinds of different stuff, and it makes me relax as well as presenting me with an opportunity to maintain my social network. In effect we socialize before the football, during it, and afterwards. The football playing itself was also satisfactory; it is very a playful form for exercise as opposed to the gruelling work of lifting weights. However I could sometimes push myself very hard during the sessions, experiencing some very demanding training, in addition to having fun. Playing football was not always fun however, since I am very competitive of nature when it comes to sports, I could sometimes lose my temper and get in disagreements with the other players. Sometimes I had to play the role of negotiator myself, but as often we managed to maintain a spirit of healthy rivalry when playing, without letting it escalate. Meeting as seldom as we did, also posed some challenges, one should hold words if you already had committed to join a session for example, if you did not show up, you could not expect that many to show up next time either, so I really learned to have commitment and communicate clearly when I could come, and when I could not. I also learned that one must organise and communicate clearly on when and where to meet up, if I was in charge of getting messages to everyone about football, or booking hours for cage ball. Football also became more fun as my other training progressed, it made it easier, and then more fun, to perform. All in all football with friends was a worthwhile activity which made me having fun while tending my social network. I realize the importance of doing something like training, not just for trainings sake, but how it can help maintaining mental wellbeing.
Development in strength training
My main goal in strength training was to become stronger, so that I could perform better in football. In the process I hoped to become more proficient in this form of training, so I can do it throughout the rest of my life, getting a healthy lifestyle. At first I found this kind of training intimidating, I found the techniques difficult to learn and master, while the setting was scary and unusual. Having nothing of a base I initially found it difficult to be in a gym where everyone seemed to me better and stronger than me. However, as time progressed I got more confident and my skills grew. As I learned to do things properly I could increase the difficulty and weights taken, and since I started from nothing, my progress was exponential. This made me feel very good about myself, because I was doing something I never believed I would manage. However, as I progressed I was given a new training program or showed new exercises, which was just as difficult. Often this made me frustrated but after a while I knew that with time, I would be able to do these new routines, just like I had in the beginning. So I really got a renewed confidence in my abilities to learn something. Patience and my ability to be so also got examined. Sometimes I would be too eager, and use too much weighs, instead of learning the correct technique. After a while I understood that I had to swallow my pride, and learn the correct technique before lifting heavy. When I did this I performed much better. Training with friends sometimes also gave me a lot. Even though I used longer time than then when training alone, it had many positive features: I could push myself harder with friends present, as they encouraged me, and taunted me to success. Other times, going with friends ended up with everyone talking instead of training therefore I mostly went alone. Training strength become a huge value for me, I become stronger, got more confident, in my own abilities as well as generally. Also when I drop the weights, exhausted after a hard workout, I experience one of the best feelings ever. So even if I could have done homework or something else instead of going to the gym, I was worth, it every minute I spent there comes tenfold back in mental wellbeing and self-confidence.
Development in swimming
For me swimming was yet another method to improve my performance in football, as well getting in better overall shape. After a few sessions of swimming I found it to be really effective, I got my stamina trained as well as my muscles. Swimming was not only good training, but it was also a very relaxing. It is not as intense for your body as other forms for training; there is no tension and extra strain on the joints since you are in water. I therefore enjoyed this kind of training as a break, both mentally and physically, I could think about other things than just the training when I glided through the water. So my once a week trip in the swimming hall was kind of a mental timeout for me. I also learned some new techniques for swimming. In the start I really got a sore neck for swimming normally, but then I started using swimming lasses, and did some other styles. The only one I learned properly was crawling, and this surprised me, since I never thought I would be able to do it. After a few sessions I managed to do it after all.
Development in running
Running was something I also did to increase my ability to do well in soccer as well as getting in a better shape. Initially the running was difficult for me. I had been a long time since I did something like it, and I found my interval form of training very demanding. Some of my first attempts at running were not as successful as they should have been. I did not prepare well enough for the training, so I became very tired and did not get any effect out of it. I also got sick sometimes, because I pressed myself to hard. Often I could not do the intervals at the supposed time either; I found it difficult to use a stopwatch while running. I persevered however, and I started to get into a habit of preparing well for my runs, as well as on how to do them. I found that a lot of it had to do with the mental state, how willing is one to press one’s body. Since the training form was very effective however, I really felt the progress I made, and this made it easier to keep up with this kind of training. However, some sessions were more effective on others; it all depended on how much I could push myself. My ability to do so increase greatly while I did these workout sessions, and I sometimes experienced the phenomena they call runners high, where one is in ecstasy after having completed some very demanding exercise, having spent all of your energy. So running was a success, it was very effective, and made me happier, since it was so difficult. Sometimes I did not run as effectively as I wanted, the mental strength not being equally strong all the time. I learned however, that I was able to push myself more than I had believed, and those sessions were I managed this, made my extremely happy.
Development in activities for Service:
Development in 20+:
Participating in the 20+ program gave me a lot and I really learned a lot about myself and my outlook on life. The people I met at 20+ made me realise that life is not always that easy, it can be very difficult, even though we live in Norway. Many of the people there had experienced some very difficult things in their life, ranging from alcoholism to mental issues. Talking to them made me realise that we are all very different, but we are also very much alike. Those who attended the meetings just wanted to meet somebody, someone to talk to, to do something with. So I learned a lot about being with other people. Even though I would probably never befriend them elsewhere, here I did. Initially I found it hard to talk to people on 20+, but after a while I realised it was not that difficult after all. People just wanted to have someone to share their thoughts and everyday life; they needed someone who would listen. I also realised that just by doing some small things, one could make people so much happier. Just cracking a joke, talk about your day, and ask about theirs, made people so much happier. So I realise that you do not have too much to do people a little bit happier, just a little effort is enough. 20+ therefore made me realise the importance of being, nice and friendly, being socially including. It has really made me realise that life is hard for everyone, but if everyone acts a little bit different, puts in a little more effort, you make it so much better, for those who struggle the most.
2010/2011
Development in activities for creativity:
Blogging
This period I actually did some blogging. The goal of the blog was to convey a sense of how I view the world around, and I wanted to share that particular aspect with my readers. However, what I found out, was that making a blog is not as easy as it sounds like. Writing about your life is difficult,and to write interesting entries filled with exiciting material and interesting viewpoins, was definitely a challenge. I soon found out that writing a blog, is not as easy as i anticipated, and that was a good
experience for me. However, I also felt that writing a blog was good for me in several ways. I become aware of the need to structure your thoughts properly, and that writing is easier thought about , than actually done. Writing a blog required far more effort than I could ever imagine, but I will continue to do it later in life. It forces your mind to think and work, which is good I think. I am also going to continue, because I like the idea, that my blog, can reach around all the corner of the world. When you read your own blog, you also start following the blogs of others. For me, all the different blogs can contain small pieces of gold, which really inspire me.
Cooking Healthy meals
Learning to cook healthy meals want much better than the blogwriting. However, also here I find it much more challenging then I anticipated. Firstly, to make dinner was quite a challenge. The first times I did not know my way around the kitchen, i often needed help, I would call my father of mother, or get assistance when they returned home. As time progressed it got increasingly easier. Making food is like going to school, you have do different courses, but after a while you get into a pattern of how you work with them. It was the same with food. I actually enjoyed doing it, but it was hard to always meet my statement of making healthy food. Even though much of my food was healthy, I sometimes did not make it again, since it tasted so badly, in my taste. And sometimes I was to tired so I just took another dish I hade made before, but did something unusual to it, which I read on the net. Also, to make healthy food is not done without preparing yourself, you need to read a bit on the internet, as well as prepare the food properly. With all that said, i actually enjoyed the process of making food, the cookbooks which I recieved at chrismas came in very handy, especially since many of them revolved around the concept of easy made delicious healthy food. All in all, making food was a good experience for me, and a handy asssett to bring along later in life, I think it is a skill which would be really smart to have in todays society. Also,that making healthy food is not as easy as I belived it would, have helpded me realise that it needs hard work to maintain ahelathy lifestyle, but it is very much worth it.
Development in activities for action:
Development in playing football regularly with friends and acquaintances:
Playing fotball has very similar progression to the earlier. I often arranged cageball sessions with many of my friends, and we got together in the weekend and played some proper football. Yet again, this was a fine opportunity for me to socialize with my friends, and get some exercise as well. Also, as my ib exams have approaced I really value the opportunity to take a break from the looming trial of exams, and just enjoy some faituing football. However, many of the problems that plaugued my footballplaying earlier, was also consistent this season. Sometimes, people would not come even ift hey had promised, which greatly reduced the quality and enjoyment of the footballsession. However, again as time progessed, I managed to keep those that were consistent, which in the en resulted in many enjoyable sessions. Also, I started to become clearer about what I expected from people if they commited themselves to playing, and this also ensured that the qualitity and the enjoyment of the seesions became greater.
Development in strength training
In strength training my development was not as sucessful as it had been earlier. There are numerous reasons for this. I still showd up in the gym and did my routines but after a while, it is diffucult to progress. As i started out from virtually zero, initial progress was rapid, but at one point in order for progress to endure, one must take very extreme measures. I there choose to lay up mu routine so I would maintain my progress, instead of looking tro progress even further. One reason to why I choose this as well, is for hindering injuries. When you are untrained and start doing a regime, it can be very straining for a body. I there concentrated on getting a proper technqiue and lay the foundations for further development in the future,albeit at a slower pace than earlier. However, I would still say that my training was very beneficial for me. Even if I just maintained my progress by a slighty different routine, the stress reliver regual physical acitivty is, even if was just cone a week sometimes, greatly improved my mental state. I really found the importance of working out properly , and I felt it even more as I played more football with my friends. Before I had no confidence in the gym, but now I have gained fundamental skills that will help maintain my precious temple that my body is, for years to come.
Development in swimming
Swimming was also heading in another direction this halfyear. I still did it, but now it was more for the therapeutic effect, than anything. When going swimming, I get an area for my self, where I can relax and be with myself, in a less rigours form of training than lifting weights are. I did not learn any new styles either this period, crwaling was enough for me. However, I often went to the swimming hall, when my body was very sore and tired, and could not handle any other form of training, then swimming could be a very welcome acitivity that did not hurt my joints. Swimming was very good for me, especially mentally, and I would try to go more in the swimminghall later, after Ib.
Development in running
Running was very much the same this period. I still ran my usual route, but even more this period, I would take slight variations to it. I would also swtich more between the forms of running. Days when I was really tired, I would just run in the same tempo all the way, not intervals. I also did not run as much as I had earlier in the year, as in this period, because I made a choose of maintaining my form instead of imrpoving it drastically. I do think that running was good for me nonetheless, and I will take this activivity with me later in life.
Development in activities for Service:
Development in 20+
I did not do any 20+ this part of the year.
A healthier Life
My contribition to helping my mom lead a better life, as gone overall of my expectations. From not wanting to go any walks, me and my mother had embarked on several fast paced walks around were we live. In the start they were difficult, requiring much to fulfill. After a while however, my mom really enjoyed them, and she really felt the progress her self. As a result she had started taking the bus half the way from her job, and then walk off, and walk the rest of the strectch home.So this acvivity has a been a sucess, and it really makes me think. People only need a little bit of encorugament to embark upon something like this, and my mom has started to become much happier, after she choose to walk this walks with me.
Obesiety is a worldwide problem. It is black and white, peope are noet obese since they are lazy. Far from it, society is laid up in such a way that it is not easy to try and maintain a healthy life.Healthy food like fruit, fish and other things are often far more costly than unhealthy cheaper meals. Going to a training centre is very expensive, and those that struggle with these issues do not want to go there often, out of shame. People who work over 50 hours a week as often do not have time tom make a meal from scratch, containing all the different things they need to maintain a healthy diet. So in short, trying to begin a newlifestyle is very important, but also very difficult. It occured to me while i was helping my mom, that even here in norway, one of the richest countries in the world, maitaining a healthy lifestyle requires effort, and hard work. You have to do work to be rewarded with this, and you cannot do it on your own. So when I saw how much work it took in Norway, I really thouhgt about the problems that must exist in other countries. In america for instances, some people can only afford inexspensive food like fastfood, and cheap unehalthy food from supermarkets. Being fat is just as much a economical issue as anything else. Also, I think that if people just encouraged eachother instead of not helping with obesity. things will stay the same. For my part, I have stopped drinking soda and eating candy. I have started to eat much healthier in order to help my mom. We do not eat anything unhealthy now in the traditional sense, candy and sweets and stuff, but there is still a long way to go. So it is eassier said than done, battling overweight, and in countries where people are not so well of as in norway, it is a even more dire situation.
However, helping out with an issue like this is very difficult. When I helped my mom, she was initally very reluctant and not so helpful towards me. There is a lot of shame revolving around obeseity, and I tried to be as gentle and considerate as possible. For instance, in the beginning she did not want me tell anyone in the family that we where trying to change her situation, she felt so ashamed! And I was only trying to help?!!!!!!!
This made me understand that you cannot just do anything on your own premises. Even thouhg if I had lots of suggestuions on how she could better her own situation, she was very reluctant to cooperate in the beginning. But as time went along, and we made regular trips,and I held my promsie of not eating candy, she became happier and happier, and she started making her own changes to her life, and talked to people she knew about the lifestylechange she was trying to implement. So sometimes, even if it goes againt your normal ethics and way of thinking about things. a litte bit of patience in this case has helped me more then haste would ever have done.

Creativity
Cooking Healthy meals
In the year of 2011 I decided to help my mother to lead a better and healthier life. As a part of this, I have started to learn myself how to cook. My agenda behind this, is to be able to help my mother from in a stressful everyday life, by making dinner sometimes during the week. however, I also try to make healthy good food, which at the same this is quite healthy. I therefore make dinner, sometimes I learn dishes from my mother, other times from my father, other times I make them up myself. The point is, in order to make good food, that is healthy, one has to be creative. To do this one has to start and make food, but also be able to be creative, good food is foten a very varied food. My goal is therefore to help my mom, and at the same time become good at making delicoius food, done in a creative way, a asset that will help both her and me, later in life.
Tor Børge Elsås: 93461392
My_activities-Creativity-BlogwritingBlog writing
In my blog I will try to process what I am experiencing in life, so I will write about what happens to me and the world around, writing about anything that I find worthwhile. I find the medium of blogging interesting, and I want to see if I am able to master it as well, trying to get a feel of how it really is.
Also, since my blog is going to be in English, I hope to improve my language skills, and to be even more able to express myself in English. I also hope that the blog, will become overview of my last year at IB, a sort of memory book. I hope that friends will watch the blog, and that people can get different perception of my as well as I become more confident about myself, as I hope to be more proficient in expressing i myself how I perceive the world around me.
Randi Furuberg :90650047
My_activities-ActionAction
My_activities-Action-Football_with_frienFootball with friends and aquaintances
In this activity I and a group of friends and acquaintances try to meet regularly to play some football. this group always consists of a core of the same people, supplemented with some more varying elements as seen fit. These people are everything from good friends, people I know from my period as an organised football player, people from school, or other walks of life. Exactly whom I play football with varies to a certain degree, depending on the schedule of those involved. Certain people are always present however.
When the weather allows it, we play outdoors on different football grounds of Trondheim, ranging from the Rosenborg-pitch to the training grounds on Lerkendal used by Rosenborg ballclub. To have an intense session of football, we play in short intervals, from 15 to 10 minutes, then we have break, before we embark on another interval again.
However, due to the Norwegian-climate, we sometimes play indoors. We do this through an activity called Cageball, which the fitness-chain 3T offers at the 3T Sluppen-hall. Cage ball consists of having a "cage" made by placing netting and walls around a small football-pitch. This way the ball is never out of play, making it a very strenuous and demanding form for football.
I had several reasons for choosing this as my activity. I do not only enjoy football because of its physical aspects, being a team sport, the social part is very important for me as well. And this is what I hope to achieve by playing football: An increase in overall fitness, whilst at the same time maintaining some social network. I hope that this will benefit me and those around me in many ways. Using my body makes me both happier and in better shape, and doing so while engaging in social behaviour, is even better. Being with friends makes me a lot happier as well, and that they get in better shape as well, because of me dragging them along to such sessions, is just a bonus. My hopes are that playing football will help my mental state, by getting me to regularly interact with friends and other people, whilst at the same time make me happier through exercise. These factors would help me achieve a better state of general well being.
Contact person: Andreas Lium Vordal phone-number:95283422
My_activities-Action-Strengh_TrainingStrength Training
Having played football for a year, I realised that my current physical fitness level, made it hard to enjoy football to the same degree as before. To make my footballing more enjoyable, I decided to commence strength training, to be able to perform better. Aquiring a membership at 3T, I had some introductive lessons with a fitness instructor, and received a program. Then I started to go to the different 3T gyms around in Trondheim, but mostly the one in the city.
Strength training consists of me following a series of different training programs issued to me by the fitness instructor at the gym. Each training program consists of a series of different exercises. My goal for this activity is to follow it in such a way, that I get stronger, and thus be able to enjoy football more. Also, I hope to gain some fundamental knowledge of this branch of training, and eventually, to make it an integrated part of my lifestyle. Strength training is said to be one of the best forms of exercise available, and is a good step in maintaining a healthy body. Also, working out like this is really demanding making me completely exhausted, but this is a good thing, because it relives me of stress. This can in turn , make me perform better in other areas of life. Strength training is also a way of maintaining a social network, I often workout with friends, making me socialize as well as work out. Football would also be more fun, as my increased strength, will lead to an increase in my performance ability.
Contact person: Martin Mordal Konradsen phone-number: 93232513
My_activities-Action-SwimmingSwimming
However, I also need endurance as well as strength to perform well in football, and swimming is a magnificent way of attaining both. I therefore bough myself a
membership at Pirbadet, a swimming hall in town, and hope to swim regulary in Pirbadet, once a week.
As I swim to increase my physical form, I swim according to a interval system. One high intensity period of 4 minutes, then a period of low intensity, also of 4 minutes. In this way I follow a 4x4 system, and including a 10 minute warm-up period, a whole session of swimming would amount to 38 minutes. Depending on how I feel, I sometimes choose to swim with relative low intensity for an hour or so.
My goal for swimming is to become in better shape, both in terms of endurance and strength. This I hope will help my performance in football. As well, for me swimming is a very relaxed form for training. There is no stress on the joints for instance. Therefore, I see swimming as a kind of restitution training: Here I hope to recover, mentally and physically, from the more demanding forms of exercise. The mental part is especially true. Swimming is something I do alone and I do not find it so technically challenging as weightlifting for instance, I therefore get time to think as I float through the water. The swimming will therefore be a sort of timeout for me, where I can be alone with my thoughts whilst at the same time exercising.
Tor Børge Elsås: 93461392
My_activities-Action-RunningRunning
I also wanted to increase my endurance for my footballing. When I asked at my local gym, they said that the most effective way of increasing your maximal oxygen intake is by following a interval program for running. This consists of running 10 minutes at moderate intensity as a warm-up, and then I run 4 minutes at 90 % of my max capabilities, 4 minutes at 50% capacity, then 4 minutes at 90% again. I do this until I have completed 4 intervals of hard work, and 4 intervals of less demanding work. Time spent on one session would be 38 minutes, and I have found a route that takes the required amount of time, and i change I a a little as I get in better shape.
My goals for this activity is to increase my stamina and endurance, both to be able to perform better in football and get a better health. Doing this exercise is very effective for getting in better shape, and I hope to integrate this form of training into my everyday life as it is a very effective way of training, thus helping me maintain a healthy body. As I have already pointed out, training is a good way of relieving stress, so I hope to be able to achieve this with running as well.
Contact person: Tone Furuberg phone-number: 93232513
ServiceService
Service-20+20+
For service I chose to attend 20+, a activity my CAS-coordinator helped me become a part of. 20+ is something organised by”Mental Helse Trøndelag". Despite being open for everyone, the program aims at those who have experienced that life is not always that easy, in this way 20+ caters for all kind of people, from people who have lost their jobs, who feel lonely, or are struggling with psychiatric problems. At 20+, I as an volunteer and the others that organize it, try to make a meaningful alternative for people, where they can meet others in the same situation as themselves, and to do something they find worthwhile. The range of activities that i help organize at 20+ are diverse, trips to the theatre or cinema, hiking in the woods, courses for painting for photography, seminars on philosophy, gaming nights, watching movies, different workshops, bowling or just meeting at the cafe of 20+ where everyone sits around and talks, while enjoying a buffet that is always put forth.
My goal in this activity is to become a valuable asset at 20+. Just as important as helping organize different things, more importantly is be present for those attending the club. Most often they are interested in talking or sharing their experiences of their everyday life, instead of doing some activity. They just want somebody to talk to, or a friend. I hope I will be able to fulfil this role, and that I can bring this with me in others walk of life, how little effort one needs to put in, to make many people so much happier.
Contact person: Tonje Farstad phone-number:48324094
A healthier Life
In the year of 2011 I decided to help my mother in leaving a more healthy life. This consists of varius things from my side,me making dinner for her, and helpoin gher out more with domestic chores and the like. However, my most important role in this, is to give her company on regular walks in the weekends. These walks are just some hour of fast-paced walking,where I talk, and walk together with her. The point is that i do it together with her. I do this to help my mother lead a more healthy life, that will make her happier and give her more joy.
Randi Furuberg : 90650047

A healthier Life
My contribition to helping my mom lead a better life, as gone overall of my expectations. From not wanting to go any walks, me and my mother had embarked on several fast paced walks around were we live. In the start they were difficult, requiring much to fulfill. After a while however, my mom really enjoyed them, and she really felt the progress her self. As a result she had started taking the bus half the way from her job, and then walk off, and walk the rest of the strectch home.So this acvivity has a been a sucess, and it really makes me think. People only need a little bit of encorugament to embark upon something like this, and my mom has started to become much happier, after she choose to walk this walks with me.
Obesiety is a worldwide problem. It is black and white, peope are noet obese since they are lazy. Far from it, society is laid up in such a way that it is not easy to try and maintain a healthy life.Healthy food like fruit, fish and other things are often far more costly than unhealthy cheaper meals. Going to a training centre is very expensive, and those that struggle with these issues do not want to go there often, out of shame. People who work over 50 hours a week as often do not have time tom make a meal from scratch, containing all the different things they need to maintain a healthy diet. So in short, trying to begin a newlifestyle is very important, but also very difficult. It occured to me while i was helping my mom, that even here in norway, one of the richest countries in the world, maitaining a healthy lifestyle requires effort, and hard work. You have to do work to be rewarded with this, and you cannot do it on your own. So when I saw how much work it took in Norway, I really thouhgt about the problems that must exist in other countries. In america for instances, some people can only afford inexspensive food like fastfood, and cheap unehalthy food from supermarkets. Being fat is just as much a economical issue as anything else. Also, I think that if people just encouraged eachother instead of not helping with obesity. things will stay the same. For my part, I have stopped drinking soda and eating candy. I have started to eat much healthier in order to help my mom. We do not eat anything unhealthy now in the traditional sense, candy and sweets and stuff, but there is still a long way to go. So it is eassier said than done, battling overweight, and in countries where people are not so well of as in norway, it is a even more dire situation.
However, helping out with an issue like this is very difficult. When I helped my mom, she was initally very reluctant and not so helpful towards me. There is a lot of shame revolving around obeseity, and I tried to be as gentle and considerate as possible. For instance, in the beginning she did not want me tell anyone in the family that we where trying to change her situation, she felt so ashamed! And I was only trying to help?!!!!!!!
This made me understand that you cannot just do anything on your own premises. Even thouhg if I had lots of suggestuions on how she could better her own situation, she was very reluctant to cooperate in the beginning. But as time went along, and we made regular trips,and I held my promsie of not eating candy, she became happier and happier, and she started making her own changes to her life, and talked to people she knew about the lifestylechange she was trying to implement. So sometimes, even if it goes againt your normal ethics and way of thinking about things. a litte bit of patience in this case has helped me more then haste would ever have done.

Creativity
some pictures of food that I have made
Near the finished product
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Spaghetti in the making
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Pictures of the food I make
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This is my and my friend rafn under a cageball session
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Service
kafe number 19, this is where 20+ has it meetings.
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the gym where I work out
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http://ibmortein.blogspot.com/
Action
My favorite workout machine
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This is my and my friend rafn under a cageball session
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