Hello Superstars,

Build your Back with me!

Here's a 10 min Back & biceps workout with half pull-ups, inverted rows & biceps curls This back and biceps workout builds up strength to do pull-ups from a pull-up bar.

How come pull-ups are so challenging?

They require great strength in your upper body to lift your whole body up. In the seated position you'll be able to work on staying erect to hit your back muscles efficiently.

Typically what happens when you want to build up strength for a real pull-up is turning it into a shoulder killer.

When the focus is on getting up over the bar no matter what it takes you lose the connection with your back muscles.

Your shoulder blades should marry in the top position.

That means they are squeezed together when you're in the top.

When you start training pull-ups you you need to check your ego so you avoid tearing your rotator cuff muscles of the shoulder, your biceps or your neck.

The workout with my half pull-ups will build muscle and keep your back training safe.

The benefit from avoiding in the start position of a pull-up bar is huge reduction in risk of tearing your shoulders.

You might think this it too easy, if it is you might just offload too much weight from your body by using your legs to push you up. In that case, straighten them out and keep them that way!

Do YOU want to train to get strong for pull-ups? Do it!

She's a muscle monster!!

Mom of 5 and she trains harder than I did in my 20s!

This workout circuit is 10 minutes long.

Come DO it!

How to do Crunches, eccentric sit-ups, weighted crunches & Leg raises on the floor:

Let´s go over the core training basics for building stronger muscles without ruining your lower back.

FAQ about training your abs: how often should you train core? It depends on your goals, your fitness level and what kind of core work you do.

Beginners: Commit to 5 days a week to stimulate your muscles regularly so there is enough reason for your muscles to adapt.

Beyond Beginners: 2-6 days a week, but without doing tons of ab work daily!

You won't get leaner per se by training your abs. To build a defined core you need to make the muscles thicker combined with a decrease in body fat.

Your muscle definition will start kicking in when you've been consistent with your diet plan designed to result in more muscle definition.

To start with a solid core routine: make a plan, do the plan for 6 weeks without falling off the plan.

If you feel lost and don't know what to do: follow along with my core training videos.

I record them for you so you just train with me instead of trying to create a program for yourself!

Hello Hello! It's Wednesday again.

It's Defeed Day 3 out of 14 Defeed Days in a row.

This is a diet day where your discipline will be tested.

After two days on plan it's getting close to the weekend where most of you want to enjoy, relax and just have a little bit of extra.

Nobody likes to talk to coach Pauline now because only the few are actually serious about getting leaner, healthier and stronger.

Today, MOST of you who are focused on your nutrition will feel that pull to step on the body scale to just see if something happened.

"I don't care about a number on the scale" is what everyone tells me, but somehow you still announce you lost 5 lbs already on Wednesday.

So how come I warn you to avoid the body scale trap this early into your dedicated Fighterdiet nutrition plan?

5 BIG Reasons....

1. It will motivate you to celebrate with a cheat day or refeed and that stops the whole getting leaner process.

2. Those 5 lbs are the same lbs of water you regain and lose again consistently.

3. When the scale does not show any weight loss you get discouraged, yes, even if you say you don't care.

4. You are still playing the weight loss over fat loss game and you need to build up realistic expectation on how long it takes to get leaner.

5. If you keep on checking the scale weekly to check progress you are not going to win long term. 
   

How come I coach you to step away from the weekly scale weigh-in do you think?

Why do I NOT coach my clients to submit weekly body progress the way the whole body transformation industry is pushing?

Because the body changes you want  don't need these things to be done to happen.

The daily practice of consistent nutrition, consistent training and consistent mindset training is what makes the body transformation.

I coach you the exact system and keep you focused on the daily actions that results in body transformation, day by day.

I do not coach you to focus on the results by having you hooked on impatiently evaluating if it's working, if you're making progress daily.

It is pointless to weigh in when it won't do any difference if you do anyway.

It's waste of time to check your photos a week or a month apart if you have more than 10 lbs body fat you want to lose.

These habits won't keep you motivated and won't keep you accountable, you are just building up frustration or discouragement, for no reason!

So how do you get results?

How do you actually tap into stored body fat and gain muscle definition?

You focus on the daily nutrition plan, the fitness training program and mindset training. 

That's what transforms your body. It's the doing the plan. 

You need to enjoy the process and set up your body transformation plan so you're motivated for the daily eating, the training days, the whole fitness life experience.

When you do this time flies.

When you focus on the daily routine without that day dreaming away to when you're done, complete or have a fit body ready for your fitness photo shoot "after photos" you make that real body transformation that lasts.

When you commit to the life that naturally makes YOU reflect that way of life, you know, eating healthy, training consistently, keeping a good attitude about it you don't LONG for it to end.

When you don't want it to end, then you LAST.

When you LAST, you SUCCEED.

My Fitness coach tip for you who are still not 'transformed', ask yourself are you giving yourself a real change to transform?

Or are you hiring fitness coaches who keep you track your macros, track your body progress with weekly check-ins and tell you it's the way to keep you accountable?...

Accountability from a diet police will not work forever, YOU will keep on quitting, not showing up or simply lie to yourself and your coach.

Who sees my point of view here?

When you join my coaching I expect you to slow down your mind to ACCEPT the truth: You never take the time to master your mind to master your body.

Why? You're always in a rush to get body transformation results and that is why you QUIT!

WATCH today's Defeed 2 Refeed Get Lean Lesson uploading now to the Fighterdiet Academy!

-Coach Pauline 

Get it done!

10 minutes a day with me so you get out of your own way!

Commit to one of these sessions per day for a few weeks to let yourself return to your training life without performance anxiety.

These routines are intentional too easy for me and probably for most of you too.

However, I have days when even getting up from bed feels like climbing mount Everest and that is why I share these workouts with you my clients.

This playlist will have 12 workout days to complete in 4 weeks time.

My 4-12-1 Seize the Training Day System is my personal trainer burnout antidote I provide for you to get going and build yourself up.

4-12-1 stands for 4 weeks, 12 workouts to complete to achieve the one daily goal we all have in common in life:

To seize the day.

To seize the training day!

It means to be present and focus on the training day of living life and practice the daily routine of actions you choose to repeat for a happy, healthy and strong life.

Join my private mind and body fitness life community I coach and lead.

My passion is to help you find yourself and become your own best friend.

As your coach and trainer I listen to what you need and help you create a routine you feel is not a chore but a privilege to keep up.

The secret to a lifelong fitness love story is to enjoy the nature of it.

So come over, get to know me and yourself with my coaching!

When you join my private community you belong to my family of friends who train together, who choose each other to spend quality time doing what we love to do: train on our terms, love our diet, and master the mind to master the body with JOY.

As my client and valued member I provide book programs for you to download so you have something to print out or follow.

However, books are not the answer per se for self transformation.

Information or knowing what and how to train and eat is not the bullet proof path to success in body transformation.

You see, your mind seduces you, you forget that you can know everything there is to it, still not be motivated to do what you know...

You might not even be aware of how your mind plays the game and wins because you don't know yourself!

This is my passion work: to start paying attention to your mind and how it is not who you are...Your mind can be your great assistant for achieving your goals, but never let it be your boss or your ruler.

There are no strong bodies created under the supervision of weak minds, remember my words...So maybe you're ready to join my coaching lessons or book a one on one coach call!

Send me a DM on whatsApp when you're enrolled in my subscription that provides you the real life lessons you want to tune in to.

https://paulinenordin.uscreen.io/programs/get-it-done-with-pauline

The Fighterdiet 2MAD defeed 2 refeed practice is here!

Today is day 1 of 14 for the defeed day protocol.

WHO IS IN?

Hello Superstars!! It's MONDAY again!

Who is enrolled in my Fighterdiet 2MAD Defeed 2 Refeed Get Lean Routine? It's day 1 of 14 in a row of defeed before it's refeed.

Today I thought how interesting it is that only my VIP clients who choose to come to one on one meetings to stay accountable tell me about their real training and nutrition life!

How come everyone is always doing what they should be doing but nobody seems happy anyway?

Welcome to my GET IT DONE with PAULINE project:

What do you do when you do not want to train and it's training day?

Welcome to Get it Done with Pauline. You and I have the same struggles from time to time.

I make plans and then I want to escape them. I drag my feet, I lose my drive, why even bother?

When this fitness rebellion strikes I know it's pointless to keep pushing myself the way I used to be tough and threaten myself to just do it, to remember my goals.

Yada yada, that won't make me want to train and I got nothing to prove, so those old tricks don't work on me anymore!

Instead of forcing myself to do mandatory fitness workouts with heavy sets and all out intensity, I just do a 10 minute workout.

I intentionally make it too easy for me, so no matter what I will be the champion.

This way I stay in the game, I skip feeling pressured to perform or give my best. I purposely do a sissy workout.

I share my 10 minutes sessions that are way too easy for me on a good day, but hey, what is a tough workout worth if I don't do the workout? Exactly!

The best part of this is I have never enjoyed my fitness life more than now after 40. Because I care about how my training makes me feel, and I train accordingly.

I am proud I know how to be a slacker on my fitness life routine when needed, and you bet I need it regularly, so why not enjoy it?

To you my clients who never ever miss a workout out of lack of wanna do it....You might just be on the forever slacker routine and I'm not!

This playlist is my coach pick for you clients to tag along with for the days when you either train 10 minutes and keep it easy or you miss your whole workout altogether!

The first workout with me in the forest I did this weekend when I should have gone training heavy and hard is uploaded, but my platform is having a technical error for my whole collections!

So, do YOU always train so well and eat your broccoli like a good compliant machine? Maybe I am the only slacker out there!

-Coach Pauline Nordin

This shoulder workout routine is done with timed sets, not counting reps so you stop too soon!

30 seconds of repping out followed by rest back to back.

The rear shoulders get their training with shoulder cross on the floor.

I love training with timed sets: the total weight I lift is less, but I can last longer and build up more muscle instead of just wearing my joints out.

I vary my heavy sets of shoulder press training with timed sets to keep my shoulders feeling amazing!

Remember I tore both my shoulders and rebuilt them.

They feel better, stronger and more sturdy than ever.

It was not done overnight and it completely changed my fitness life!

You ask me if I only train 10 minutes a day.

Usually not. The way I train depends on my energy, my motivation and my current goals I work for.

I love lifting weights and want to do it for as long as I can.

This means I must be smart with how I train and listen to my body. So I do!

No workout I share stays the same forever, it is in the nature of training to keep it changing or anything goes stale.

In the end of the day I trust the feeling I get lifting and training and go for that.

I train for that feeling and the training in itself is the great gift.

The era in my life where I was most interested in training to build a well-built physique is not here anymore, but since I DO keep UP and DID build my body over years it is naturally showing.

To you who are still working on building your body to your dreams as your primary goal, keep at it! Just remember to enjoy the lifestyle, let yourself feel GOOD more than be in pain but LOOK good!

For a K.I.S.S shoulder workout:

10 sets for a shoulder workout 1-2 times a week.

If you want to train for an hour, then you can combine my workout videos 10 min long and add the volume the way I coach you in most videos and will continue doing so:

Pick a legs and glutes workout video: If I show you one set or 3 then you just volumize it up to be 10-20 sets total for your workout as a rough guideline.

The quality of sets matter the most.

If you can't recover within a few days, reduce your intensity or volume so you will get back to hit it again sooner.

Don't train to annihilate, train to stimulate!

Hello Happy Sunday!

Welcome to The Fighterdiet Viking Power Program!

I changed my plans because I love the day to day coaching and training life, not write another book and have no time over to support my clients.

The Viking Power Program collection I accidentally deleted while managing my videos so I am rebuilding it now...!

This fitness training program is designed for my fellow women over 40.

My Fighterdiet FD8 Build & Burn 2024 challenge is included and it's overfilled with meal plans, workout plans and mindset coaching guidance.

You find the book in your subscriber account, download it there to save it on your end.

This is how to enroll in the Viking Power Program

1. Study the training videos to check your form for the essential lifts.

2. Follow along with my guided warmup workouts to get you back on track for tougher training sessions. We build a solid muscle foundation together, one day at a time.

3. Each video I have in the list has a workout suggestion for you to follow but you can always create your own unique routine.

4. For the 2MAD practice, watch my nutrition coaching lessons and follow along in the fun defeed 2 refeed get lean routine.

5. I have included meditation practice videos for you to follow along with.

6. The playlist has coaching videos for you that I've picked out, knowing what most of my clients struggle with.

Why watch my training videos?

My personal training videos show you how I lift and will help you build strength while preventing injuries from improper form.

Videos are better for learning how to train.The collection of training videos here are the opposite to fitness model style start the move photo A and then finish the move with photo B.

It's just unrealistic to think that's how you strength train to learn how to do it right so you can progress, not just get stuck due to lack of technical knowledge.

Why watch the mindset coaching lessons?

To master your mind and to become your own best friend. Self-discipline is my specialty power that once upon a time was my big weakness.

Make it your goal to commit to a realistic training program like this one.

Commit to it for 3 months to build up great results you can feel and see.

Stay in the game and keep checking in with me to not fall away from the momentum you're building!

I'm proud of you for committing to health, strength and fitness in a mindful, empowering way!

If the video attached isn't showing it is something I'm working on!

-Coach Pauline Nordin

Let’s start from the start with the FighterDiet mindset lesson you need now when you’re about to start this real journey with me ! 

https://paulinenordin.uscreen.io/programs/thefighterdietmindset