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1-3 Valkyriegade
København, 2200
Denmark

Teaching by Peter Hunter and blog in both Danish and English

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How to control your Facebook use

Peter Hunter

When was the last time you thought of something to do on Facebook, where you actually ended up checking Facebook for solely that purpose before exiting?

Well, I can't think of think of when either.

Of course, even if you are of this feat of concentration, the point is that Facebook makes sure that your probability of succeeding is as low as possible. HOW has Facebook been designed to optimize Time On Screen? This post (UPCOMING LINK) concerns Facebooks tools of distraction. WHY has FACEBOOK been designed for that purpose? This post (UPCOMING LINK) concerns Facebooks business model.

The goal of this post is to share useful methods for improving your probability of using Facebook intentionally like the powerful tool it is, instead of letting Facebook use you to make a powerful profit (UPCOMING LINK). This is the level of your behavior.

I also adresse the level of your data, covering some simple steps to reduce what Facebook knows about you (which Facebook uses against you to spend more time on the platform, besides clicking on and buying things).

If you want to take things further, here is a guide (not mine) to deleting Facebook all together.

All the same ideas apply directly to Google and other companies as well, so if you notice an anti-google bias, that's not a coincidence. I haven't used Google services exept Docs and Sheets and Youtube since 2018.

I’ve organized suggestions for action by whether the change occurs superficially to the Facebook you see and use or deeply in what happens behind the user interface. The table gives synonyms for these two levels and level-specific action-lists:

Two layers of Facebook and what you can do

Two layers of Facebook and what you can do

The Deep Level

I begin with the deep level, because the power Facebook has over you relies entirely on the data they have about you, besides the addicting design of the platform itself. The smaller data-stream you deliver to Facebook, the better. 

1. Switch to Firefox (internet browser) on all devices

Around 65% of people use Chrome to browse. The Chrome browser is Really Good, as most reviews agree if you do a quick Ecosia search. But Firefox is a competitive alternative (1, 2), even if you have don't care about privacy or the politics of Big Data.

But you're probably reading this because you do.

If these issues are important to you, you can listen to the Firefox podcast IRL, compare Firefox's privacy statement with Chrome's or read Mozilla's Manifesto (the organization behind Firefox).

If you want more selfish reasons, Firefox synchronizes seemlessly between devices through a Firefox Account, is completely customizable, on par with Chrome on speed with the new Quantum update, offers free file sharing as big as 2,5 GB, and switching to Firefox from Chrome (incl. passwords, bookmarks, everything) is literally a 2 minute task.

2. Install Specific Facebook add-ons

These add-ons mess with or prevent your data from being processed by Facebook.

  1. Facebook Container (Link)

    • Prevents Facebook from tracking you around the web.

  2. Go Rando (Link)

    • This randomly picks which emoji is used when you click "Like" to on average make your emotional profile "balanced" Watch the video through the link, it gives some great reasons to do this.

3. Uninstall Facebook app, use browser instead

This prevents the Facebook app from harvesting basically your entire phone in their thirst for your data. It also makes using Facebook slightly less convenient, and the more friction, the better.

4. Subscribe to quality journalism

Facebook is a marketplace for your attention and data, NOT a reliable source of information. You don't know why you're presented with anything on Facebook, news included, because you don't understand the algorithm choosing that. If you want to be in control, and be a knowledgeable and responsible person, you have to realize that high-quality content cost time and effort for someone to make - nobody is going to do it for free as it is hard work, and we have to reward quality journalists for this . Would you spend your time writing long, critical, edited and referenced articles while living on a rock?

5. Tweek your Facebook settings.

Turn off the following:

  1. Location history

  2. Apps, Websites Games

Generally, take a goooood long look at your settings and actively chose which settings you want turned on. Turn off everything else.


The Superficial Level

1. Switch to Firefox (internet browser) on all devices

See above.

 2. Install Specific Facebook add-ons

These add-ons make powerful changes to your Facebook experience:

  1. Friction for Facebook (Link)

    (key functions: greys buttons, auto-hides newsfeed and adds delay to loading it)

  2. News Feed Eradicator (Link)

    (replaces newsfeed with inspiring quote)

  3. Facebook demetricator (Link)

    (removes numbers on Facebook, reducing gamification)

3. Block notifications from Facebook on all devices

This almost explains itself, but if you let notifications dictate when you look at Facebook, you are NOT in control of how YOU choose to use Facebook. For Messenger, you need to block notifications via Android settings, not the app itself.

4. Seperate different functions on Facebook

  • MESSAGES: Use https://messenger.com to message people, you will be distracted if you use facebook.com for this purpose. See if you can limit yourself to one (or less?!) daily facebook-scroll by switching to messenger.com for your messages.

  • CALENDAR: Use a calendar and write down events you'll actually attend. Also, let organizers know that you will actually attend (doesn't have to be by clicking "attending") - don't expect to be spoonfed reminders 6 times randomly on Facebook, if you are an organizer you understand why this behavior sucks.

  • FRIENDS: If you want Facebook to update you on your friends, change your Facebook bookmark to go to this link: https://www.facebook.com/?sk=friends

5. Quantify your time spent on Facebook

Use an app like AntiSocial, QualityTime or some of the myriad other app usage, productivity or digital detox apps.

The goal is increased awareness of how much time you spend pr day, pr week and pr month on your individual apps and your phone in general. Lots of these apps also set reminders or impose limitations on your phone use to help you control your device addiction.

If you have an apple device with iOS 12 or later, there are now built-in features to this end.


Do you have practices or tips that you want to add to this list? Or questions? Please give me feedback at hello@peterhunter.dk

Want to read more about Facebook? Check out my other posts about Surveillance Capitalism.

What is Acroyoga?

Peter Hunter

Acroyoga is a relatively new form of movement combining elements from yoga, acrobatics and thai-yoga-massage. Acroyoga can be split into a "solar" and a "lunar" practice, (meaning sun and moon) where the former emphasizes acrobatic, powerful and dynamic movements, and the latter emphasizes softer, surrendering and sensitive qualities.

The acrobatic part of acroyoga often gets the most attention, especially because many people get addicted to how fun it is. But if you don't only want to fly high and challenge your fear, acroyoga presents a host of delightful ways to massage, rock and stretch each other, both in the air ("flying therapeutics") and on the ground ("thai-yoga-massage"). These techniques also require a lot of trust and are an essential part of the well-rounded acroyoga practice.

When practicing acroyoga, the foundational setup consists of three persons each with a specific role to play. These are the base, the flyer and the spotter. As you can probably guess, the base is going to carry the flyer, and the spotter will be attentively on the side making sure the potential falls won't be dangerous.

Practicing each role requires and develops different qualities. To be a base demands a calm, grounded temperament, and stability is a primary virtue. To be a flyer demands courage and trust, allowing someone to carry your entire weight and move you through the air. To be a spotter demands attentiveness and mindfullness, always being ready to catch or slow the fall of the flyer when necessary. 

For every role developing the art of listening is a beautiful goal. Patient, friendly communication!

I have practiced and taught acroyoga for +4 / +3 years. Especially with my partner, Julie Hendel. To get an idea of what akroyoga is, you might want to watch us in action in the video below. :)

A little more about Acroyoga

In my main high school project I wrote about acroyoga through the lense of two subjects, math and physics. Here is my description of acroyoga from that paper:

Acroyoga is a new and growing movement trend, that, as the name implies, combines elements from yoga and acrobatics [1]. Since 1999 the word has been used by J. Goldberg and E.. Poku[2] in Canada to describe their special blend of yoga, acrobatics, dance and performance. And since 2006 Jason Nemer and J. Klein [3] from California have used the name to describe their mix of yoga, acrobatics and thai-yoga-massage.

In all schools of acroyoga you learn to carry each others weight, trust each other and work with balance and body awareness within a safe learning environment. Acroyoga sets itself apart from the disciplines from which it draws inspiration in the following ways. The softness and sensitivity of the practice oppose the rigidity and power of gymnastics and acro. The necessity of communication, verbal and non-verbal, can set acroyoga apart from most forms of yoga practice, although breath is still an important element. Finally, the healing arts are a bit special because some of the techniques take place on a "flying" person up in the air, not something you see in most types of massage.

The social aspect of acroyoga is what many people mention, when they explain what they really like about the discipline. Good communication is essential when practicing acroyoga, since the requirements of teamwork, technique and shared intention are high.

The three roles of acroyoga are the base, the flyer and the spotter. These roles are associated with the qualities of stability, trust and attentiveness. In acroyoga the flyer moves through the air on top of the base into (yoga-inspired) positions and through dynamic flows. The more difficult and dangerous the movements the more important the work of the spotter becomes.

Acroyoga has grown exponentially within the last decade, and has similarly to Parkour [4] made its way into communities, organisations and various schools both in Denmark and internationally. [5]

[1] http://en.wikipedia.org/wiki/Acroyoga

[2] http://acroyoga.com/about-us

[3] http://www.acroyoga.org/about/the-acroyoga-practice

[4] http://www.streetmovement.dk/about-us/ - http://en.wikipedia.org/wiki/Parkour

[5] Fx Akroyoga København og Akroyoga Århus

30 tons CO2 offset thru HwH Workshops

Peter Hunter

Recently, I hosted 3 donation handstand-workshops where all the the donations from participants offset a total of 30,5 tons CO2 through a swedish myClimate affiliate. This makes me so happy! It has been so rewarding that I would urge anyone who-so-ever to organize something where you 1) share what you love and 2) dedicate donations to a cause you care about. ♥

Handstand with Hunter Workshops 2018

I have a personal rule of offsetting the current travel + a previous travel whenever I go outside of DK, which should lead to all my lifes travels being offset at some point in the future. I've calculated that, with the 25 times I've flown over the atlantic ocean to visit my family in Georgia, USA, plus other travels, I've emitted at least 100 tons CO2 through my personal travels. Currently, I've donated a total of 6077 DKK equalling 35,7 tons CO2 (average price: 170 DKK pr. ton CO2), so I'm about 1/3 of the way. (The goals is to accomplish this SLOWLY, since not travelling is MUCH better than offsetting). The workshops took weeks, whereas my ongoing commitment has already taken years.

This is my personal system of commitment to living in a way that I will be proud of many years into the future. This is something I want to tell my children.

This is the first time I've used my teaching for the same purpose. Gathering people together for practice, embodied living, reflection and fun is so worthwhile IN ITSELF and a sustainable activity to be engaging in on so many levels: the physiological level, the social level and even the societal level (just think of all the ways you could be emitting more CO2 while entertaining yourself...). To also dedicate this economically to something bigger than any of us can overview (the CO2 situation) just adds another deep layer of meaning.

Left: Århus workshop, final endurance against wall. Right: 1st CPH workshop, initial written reflection work. Note: Pics from 2nd CPH workshop are lost! Really annoyed with myself, no backup... :(

While I plan on making a living from teaching, this is a valuable reminder of how whatever skills I have as a handstander and teacher are (or should be, at least!) intrinsically worth doing and sharing with friends and strangers alike, no matter the money. I'm sure many teachers feel this way within their field.

Thanks to all who joined the fun and contributed with their time, energy and money. ♥

If you want to set up a similar system of taking care of the future climate, I've created a customizable spreadsheet to get you started:

Golfer's Elbow / Elbow Tendonitis

Peter Hunter

This self massage technique allows you to independently put heavy pressure onto the affected area of your golfers elbow / medial elbow tendonitis / medial epicondylitis. Consider combining this with your rehab exercises or before and after the activities that keep the inflammation active. This routine is just a suggestion, feel free to experiement on your own with the massage position (knee-to-elbow/flexor group) and create your own routine! The position allows for serious exploration of light to heavy pressure and related sensations in your underguns!

Interval Running

Peter Hunter

Recently, I was inspired by a conversation with a good friend to start training intervals while running. We were walking through Berlin, talking about everything, including our tired feet at the end of the day. We discussed running the Berlin Marathon and running in general. I remembered some important facts about running, that I had learned from a talk given by a newly educated physiologist who told about the findings from a study he led in 2012 called "Kombistudiet".

So I went home and reread the study. It's conclusions are that

A) Long Slow Distance (LSD)-runs combined with High-Intensity Interval Training (HIIT) is more effective and less taxing on the body than tempo-runs (when you go far and fast in the same run).

B) Running combined with strength-training (heavy lifting) gives better results from a running perspective, than does running alone.

C) Health benefits and performance enhancement was achieved through A) and B) while DECREASING total running time. So training INTENSITY is a key variable.

These points, along with a clear intuition that running fast is something REALLY good, lie behind my intention to start up a regular interval training program. Maybe you haven't tried it before, but here are a couple of reasons to consider it:

Interval training or HIIT

  • will reacquaint you with the feeling of flight.

  • increases your metabolism

  • takes a really short time and has a higher impact on your conditioning than longer, slower runs. AKA more bang for the buck.

  • is a failproof way to stimulate human growth hormone (HGH) production and tissue repair in your body.

  • requires no equipment. You can do it where ever you want.

In the "combi-study", the strength-training they are talking about consists of plyometric exercises, that is explosive training of the legs and trunk involving jumping and squatting. But I think that many kinds of conditioning, including yoga, calisthenics and active mobility training will make your body better at running. So please don't JUST run! But RUN!

With this foundation of motivational facts and my views that might resonate with you, I will now introduce the form of interval training I find easiest. Its called 10-20-30 running, and it’s one of the mildest way to do it, while still retaining the benefits that simply don't come from lower intensity training.

As the figure explains, one 10-20-30-round means jogging for 30 seconds, running for 20 and sprinting for 10. For a danish introduction to 10-20-30 running, click here to read a good article on Vorespuls.dk. Before you go out and try it, remember that the load on your muscles, tendons and bones is huge when you run as fast as you can. I myself am the kind of person who has a tendency to over-train. That’s why I really recommend going slow in your progression. Be disciplined and begin with doing half of what you imagine is your limit. Bring as much awareness as you can into your high intensity training by FEELING your body as you work and as you recover, checking in with your joints.

With that in mind, if you feel reasonably strong and healthy, go ahead with the following steps.

  1. Warm up until you sweat. Warming up your ankle, knee and hip joints is absolutely essential to reduce the impact of explosive running on your joints. Be patient and spend at least 15 minutes on this.
  2. Do 3 - 5 rounds of 10-20-30 running. In each of the sprint-rounds lasting just 10 seconds, intend to run faster than you ever have.
  3. Remember to stretch! Do the warrior positions from yoga, sit on you heels, do some forward bending.
  4. Rest for at least 48 hours. Make sure you give your body lots of rest.
  5. Feel good that you have given your body the signals it needs to rebuild and repair itself. As you sleep you will grow stronger as your body super-compensates for the load of your training session.
  6. Repeat everything after 2-5 days or until (a day or two) after you stop feeling sore.

Here is a progression suggestion: Follow the steps above for a couple of weeks, for a total of about 6 sessions. Then give step 2 a slight modification, increasing the load:

First modification: Do 3 - 4 rounds of 10-20-30 running, rest for 2 minutes, then do 3 - 4 rounds again. (take a look at the figure above again)

After a another couple of weeks, another modification:

Second modification: Do 5 - 6 rounds of 10-20-30 running, rest for 2 minutes, then do 5 - 6 rounds again.

Continue to add load (rounds) until your workout is identical with the figure above (5 rounds followed by 2 minutes rest repeated 3 times).

I think that this program is safe for most people who are not dangerously inactive. But of course, I'm no professional. My motivation for writing this is to gather my knowledge about interval training and using it to create a rewarding and realistic training program for myself, without pushing my limits very hard. Maybe starting with the end in mind is a good idea: Imagine not feeling pain when you are out of breath, and not being out of breath very often. Imagine feeling that your body is conditioned to be under pressure. That your heart is healthy and that oxygen, life itself, runs smoothly inside you. That you can run, and run as fast as you can!

Maybe this will motivate you too - remember the ultimate fact in body conditioning: that the process of recovery and super compensation in your body needs to be triggered through training. The principle of "USE IT or LOSE IT" dominates our biology. Forces applied to our bodies create strain and micro tears in muscle-, tendon- and bone-tissue and this is what stimulates regeneration and growth. So…

Although I have some objections to the rampant tendency of quantifying (measuring) everything to do with fitness, it is wise to document your training sessions if you wish to be consistent with a certain plan, whatever it is. I once read in a yoga book, that the key to doing yoga is to do it all your life. I laughed when I read it, because daring to claim your whole life when trying to sell you something probably doesn’t optimize sales. It’s all about 4, 8 and 12 week programs, if not even less. I probably won't do interval running all my life according to the outline I have given in this post, but I am quite sure I will keep running throughout my lifetime, resting (more than) enough so I don't damage my body (studies show that running too much statistically reduces your lifespan because of artery clogging - for instance the Copenhagen City Heart Study).

So finally, my big message is:

Find a way to run that contributes to finding a healthy balance between the forms of movement you enjoy. Don't just run. Try interval training. See what happens!

My Yoga Diary

Peter Hunter

UPDATE 26-10-1: After 1½ months in Mexico, doing a lot of acrobatics and having a chance to to NOT do (ashtanga) yoga, and I've just about decided not to continue my ashtanga practice hardcore like i used to. Reasons: More efficient and better ways of training my body = freeing time for other physical training AND more (to me) interesting "yoga-stuff" like meditation and breathwork (pranayama). I'll still do the practice sometimes, but my as-many-times-as-possible pr. day, week, month or year goal is gone.

To varying degrees I have tried and try to keep track of what I do with my body. I've kept a training diary for a couple of years, in one period meticulously noting exercises, repetitions and sets; in another period time, distance and speed; and in this period, time spent doing yoga. Currently, I am trying to simplify my practices in certain "principles" or rules, which I then just need to follow. I've stopped keeping track of acroyoga sessions, because it seems unnecessary. All I need to know is that I do it a lot and can do it even when I'm (very) sore. It doesn't really count as training.

Here is a picture of my analog yoga diary, 2014. The symbols have the following meanings: The Y's mean the full Ashtanga primary series "as it is" (1,5 hours). The purple X's mean 1,5 hours of yoga, but NOT "as it is". This is when I mix up the poses, add my own, and basically do whatever I want. The green dots mean 1 hour of yoga or less, but usually consists of a sun salutation warmup, standing poses from Ashtanga and finishing poses. The blue M!'s mean running a marathon. The purple D means an hour or more of dance. The black letters are trips, workshops, etc.

For each month since January, 2014, I've counted the total number of sessions to have an overview of how often I've taken the time to practice. In total for 2014, I've practiced 148 times, which adds up to a little more than once every 2.5 days. So 1/3 of my days have some yoga in them (again, this is not counting acroyoga...). My longest break was in march and lasted 30 days... Can't wait to beat my score in 2015! (...because I like YOGA, not score-beating...) As you can see on the graph below, I am on my way to succeeding. So far (to and with August) i have practiced 105 times in 2015... To beat my score i need to practice 12 times pr. month from now on.

Live Yoga Diary Chart

The Y-axis shows number of yoga sessions

Number of practices pr. year

Sunsalute and scorpion pose

Peter Hunter

Saying good morning with a little yoga, throwing in some warmup-exercises and ending with something called the scorpion (vrschikasana - but don't try to say it).

If you want to do the scorpion one day - like me on the ground, or like Julie on the forearms - then I recommend doing "the boat", which is the shuba-rocking back and forth on the stomach that I do on the video. I won't try to explain the exercise, except by saying that it's hard and requires back flexibility. The point is gaining momentum by swinging down your arms towards the ground, at the same time lifting up your legs (bent or straight) behind you, approaching the powerful pose of the scorpion...

Need motivation? Here are some suggestions as to the benefits, oh, those delicious benefits:

Scorpion Pose is an extremely challenging pose with the following benefits:

  • Strengthens the shoulders, back and legs
  • Stretches the chest, hip flexors and shoulders
  • Elevates heart rate
  • Challenges balance, coordination, strength and perseverance