Multi

About Multi Multi is the name of our physical exercise contest. The participant gets one (1) point for each reported exercise occasion, regardless of which event or activity he or she performs. Each exercise occasion ought to last for at least 30 minutes.

Women (>30 activities)

VESSEL FIST NAME SURNAME ACTIVITIES Atle Christina Wahlqvist 52 Atle Kristel Pettersson 158 Baltic Bright Annika Korsbo 199 Fox Luna Hanna Svensson 359

Ida H Evita Wall 33 Sigrid Sandra Boman 31 Skåne Emma Lövström 161 Stena Nautica Vaike Frederiksen 38 Svea Jeanette Grönstedt 227 Svea Malin Andersson 49

Men (>30 activities)

VESSEL FIST NAME SURNAME ACTIVITIES Ale Lars-Bertil Gustafsson 86 Ale Lennart Gistedt 37 Astral Anders Melin 33

Astral Anders Magnusson 69 Atle Karl Herlin 48 Atle Roger Pettersson 273 Atle Stefan Söderholm 60 Atle Victor Nordholm 144 Aurora af Helsingborg Klas Fjällrot 152 Baltic Bright Johan Lindberg 81 Baltic Bright John Berglund 55 Baltic Bright Martin Belin 37 Baltic Bright Nicklas Hellberg 76 Baltic Bright Simon André 121 Baltica Aron Varhelyi 54 Baltica Daniel Wester 182 Baltica Erling Sandén 244 Baltica Jonas Vedsmand 194 Baltica Kent Lögdberg 57 Baltica Mathias Karlsson 37 Baltica Roland Björkman 182 Baltica Stefan Kjellström 182 Bonito Martin Sommer 82 Bro Nyborg Mikael Hjort 144 Bro Nyborg Rommel Peters 36 Dana Martin Adler 71 Don Juan Ericio Foronda 33 Don Juan Ernie Bayoneta 32 Don Juan Gerard II Aguilar 72 Don Juan Rodel Ramos 32 Don Juan Romel Atoz 32 Evinco Aldrin Pagkaliwangan 89 Evinco Anders Öhrn 126 Evinco David Jakobsson 144 Evinco Harald Hällen 207 Evinco Joakim Byström 39 Evinco Lars Backlund 283 Evinco Mattias Lyckert 120 Evinco Mikael Jonsson 51 Evinco Peter Carlsson 77 Evinco Romeo Abellana 120 Evinco Roshan Kandemir 100 Excello Karl Hermansson 78 Ex-Trapper Hasse Sjöberg 38 Faust Stefan Lindberg 48

VESSEL FIST NAME SURNAME ACTIVITIES Fedora Gilbert Gonzales 78

Fedora Johan Boman 67 Floatel Victory Patrik Sundquist 69 Fox Luna Asker Christiansson 89 Fox Luna Kristoffer Larsson 101 Fox Sunrise Johan Engström Gillerud 73 Fure Ferder Marcus Högberg 76 Fure West Joakim Malm 84 Fure West Kenneth Andersson 35 Grizzly Alexander Jernberg 134 Hallsta Erik Uhlander 72 Hallsta Sven Olsson 71 Island Diligence Patrik Solenborg 188 Jacob Hägg Johan Larsson 164 Jacob Hägg Jon Söder 169 Jacob Hägg Lars Djurberg 61 Jacob Hägg Markus Friding 36 Jacob Hägg Mikael Jesäter 53 Jacob Hägg Ola Ekmark 63 Mignon Anders Sjöström 37 Oberon Jeffrey Espuerta 512 Oberon Johan Andersson 105 Oberon Johan Dyhr 105 Oberon Niklas Svensson 103 Oberon Petri Palomäki 52 Ramona Christopher Waldenberg 53 Scorpius Max Westman 129 Sigrid Robin Albertsson 44 Sigrid Torbjörn Johansson 70 Solando Tobias Toftrup 34 Solero Daniel Larsson 43 Solero Fredrik Hammarskär 47 Solero Hampus Johansson 73 Solero Jakob Edheimer 34 Solero Johan Andreasson 149 Solero John Granberg 51 Solero Martin Paulsson 235 Solero Ray Belleza 100 Solero Richard Fritz 239 Solero Simon Henriksson 101 Solero Simon Lejdemark 57 Solero Tomas Niemeyer 149 Solsund Måns Larsson 62 Solsund Simon Larsson 137 Solsund Tommy Andersson 335 Stena Nautica Jahn Stenström 61 Stena Nautica Stefan Kleen 30 Svea Anders Nyholm 64 Tavastland Fleming Andreasson 149 Tavastland Mårten Jansson 89 Thun Venern Markus Christoffersson 44 Thun Venern Richard Albertsson 30 Undine Alvin Cunanan 347 Undine Johan Karlsson 83 Undine Jose Felix Ebrada 52 Undine Stanley Santos 157 Windsor Knutsen Jan-Erik Tengström 48 Ymer Niklas Hedén 129

GET STARTED WITH YOUR MULTI-WORKOUT

The more you learn about health and exercise the more you understand that there is more to learn. What works for you might not work for others. Despite this, there are some general tips to get you started with your workout! If you want to get in better shape or in any way improve your physical capacity, you will get help by using a training diary. There are many ways to plan and monitor your workout. One is to use our new exercise platform SeaSportal. The best way to get started is to list some realistic goals. When you know what awaits you, you are more likely to achieve them. So let’s get started!

1

Set your goals

Write down your overall goals that will motivate you to getting started and then keep going. Here are some examples of how you can formulate them: • I want to get in a good enough condition to do... • I want to get energy enough to feel… Try focusing your goals around an active lifestyle and good health rather than being able to lift a specific weight or manage a certain distance. Of course, you can also break them down into milestones if they motivate you to continue exercising.

2

Find your routines

Once you have determined your goals, it is time to find routines that help you achieving them. Here are some examples:

• Find your everyday routine Write down some things that you can do every day during your days onboard. It could be perform x push-ups or x squats. See how only 10-15 minutes of the routines make you feel after a few weeks. How many push-ups did you do on the first day compared to the last day? • Find a training buddy Is there anyone on board that you exercise together with? If you are at home, try group-training workout at your gym. • Exercise in the morning Prepare your training clothes during the evening so that you can put them on as soon as you wake up. • Have fun Don’t overthink which exercise is the most effective. Find

something that you enjoy doing or that at least feels nice afterwards. If you’re not happy doing your workout, it is hard to stay motivated. • Reconcile with pleasure Find an exciting audiobook or podcast. You may only listen to this during your exercise. Maybe it gets you out on regularly walks or a detour on the bicycle.

3

Take advantage of everyday life

Time is never enough. There are only certain amounts of routines you can manage in a week. The solution? Add everyday hacks to your basic training in order to achieve your goals. Make a list that fits into your everyday life at sea and at home. Here are some examples: • Always take the stairs Walking in stairs is effective training because you place your weight on one leg at a time. • Sit less Stand up and move around as often as you can. Set an alarm and do some toe-lifting, heel-raises and stretching every hour. • Leave the car It’s good for you and it’s good for the planet. Walk when

you can. Carrying grocery bags home from the store is an excellent form of exercise. Leave the public transportation a station before your normal stop. A pedometer can help you get creative. • Hang out on the go Don’t meet up at the café or at the bar every time. Walk to or from the meeting place or why not take the whole “fika” onthe-go?

• Cleaning Is it boring to clean the cabin? Turn on the audiobook and let the pedometer cash in while vacuuming.

Exercise can be boring or fun but good health is a question about life and death. Your training is an investment and can never be seen as lost time. We hope that you can motivate yourself and others to a more active lifestyle by listing your goals, routines and everyday opportunities!

After that, just do it!

About Biking Participation may take place on a exercise bike as well as an ordinary bike. To be included as a Biking exerciser (participant of Trampfarten) you should complete a distance of 25 kilometers (at least 5 kilometers on each occasion).

PROFILE: ROBIN ALBERTSSON, CHIEF ENGINEER, M/S SIGRID

Women (>200 km)

VESSEL FIST NAME SURNAME KM

Ale Louice Andersson 530 Fox Luna Hanna Svensson 220 Skåne Emma Lövström 290 Svea Jeanette Grönstedt 350

Svea Malin Andersson 2 500

Photo: FinisherPix®

AN IRONMAN IN THE ENGINE ROOM Robin Albertsson grew up outside Gothenburg, and started his career at sea with a motorman high school education on the island of Tjörn. After that, he worked as a motorman for two years, before it was time to go back to school. This time it was the chief engineer education in Kalmar, where he still lives with his fiancé and son. After graduating in 2011, Robin has had a good career in Furetank Rederi AB, working his way up from electrical cadet to chief engineer. Today he is working as chief engineer on M/S Sigrid.

Throughout his life, he has been into sports and have participated in several Seamen’s Service events.

– I really like the concept of the Seamen’s Service, allowing people to getting off the ships and meeting other people, refilling sim cards and buying souvenirs to their families. In addition, it is always fun to participate in the different tournaments, such as golf, football, floorball and more, Robin says.

In Kalmar, triathlon and Ironman, in particular, is very popular. A full distance Ironman consists of three parts – 3,8 km swim, 180 km bicycle and a marathon run (42,2 km).

– When watching an Ironman race for the first time, I set up a goal to do one before I turned 30. I did not manage that, but I made a Half Ironman when I was 30 and completed my first full distance Ironman this summer, at the age of 31, so I wasn’t too far off, Robin says.

Preparing for a race like that involves a lot of time in the gym. A normal week at home, Robin spends around 8-10 hours in the gym, compared to 10-15 hours when he is on board. A lot of the time on the exercise bike.

– The bike is perfect because there are no weather limitations. I try to get at least one long session on the bike each week, then I do around 3 hours each time and it usually ends up with around 100 km. I combine that with interval training and a couple of brick sessions, where you start with a bike ride for between 40 minutes and 2 hours and then jump straight over to the treadmill for a session of 5-10 km or 1 hour, Robin says.

Now he is preparing for a Half Ironman event in Borås in May and the Ironman in Kalmar in August.

– I really like SeaSportal and the idea of registering your training results. Putting in the time and effort, it can take your ship and yourself to the top of the points table. That triggers me to keep training and registering my results, Robin continues.

Men (>200 km)

VESSEL FIST NAME SURNAME KM

Ale Lars-Bertil Gustafsson 650 Astral Anders Magnusson 560

Atle Stefan Söderholm 410 Baltic Bright Marcel Van Hilst 690 Bonito Martin Sommer 520 Bro Nyborg Mikael Hjort 430

Bro Nyborg Przemyslaw Wojcik 850

Bro Nyborg Rommel Peters 280 Dana Klas Utbult 5 760 Dana Martin Adler 300 Evinco Aldrin Pagkaliwangan 1 600

Evinco Lars Backlund 1 370 Evinco Peter Carlsson 380 Evinco Romeo Abellana 1 110 Ex-Trapper Hasse Sjöberg 1 700

Fedora Per Lundholm 420 Floatel Victory Patrik Sundquist 670 Fox Sunrise Johan Engström Gillerud 1 270 Fure Ferder Marcus Högberg 220 Fure Ferder Martin Bengtsson 800

Fure West Joakim Malm 720 Fure West Kenneth Andersson 460 Island Diligence Patrik Solenborg 420 Jacob Hägg Johan Larsson 1 570

Jacob Hägg Mikael Jesäter 210 Lexus Sami Syrjänen 470 Mignon Anders Sjöström 330 Oberon Jeffrey Manalo 280

Oberon Johan Dyhr 660

Ramanda Jan Gullbrandsson 1 070 Ramona Christopher Waldenberg 700 Sigrid Lucas Hallgren 1 700 Sigrid Robin Albertsson 8 090

Sigrid Torbjörn Johansson 310 Sjöfartshögskolan Kalmar Christoffer Weihs 840 Sjölots Anders Jannesson 660 Sjölots Gustav Lindberg 910

Solando Tobias Toftrup 440 Solero John Granberg 1 730 Solero Jonas Pettersson 760 Solero Richard Fritz 2 220 Solero Simon Henriksson 1 480

Solero Simon Lejdemark 210 Solsund Måns Larsson 1 060 Solsund Simon Larsson 310 Tavastland Mårten Jansson 1 790