Challenging Fitness Transformation Norms:

Coach Pauline reflects on her concerns with fitness body transformation challenges, emphasizing that she prioritizes athleticism and real-life fitness over extreme body composition goals.

Coach Pauline critiques the industry's focus on before-and-after photos and Monday accountability measures, arguing that these approaches don't reflect the complexities of real life.

The coach suggests that moderation and understanding individual needs are crucial for long-term success, contrasting with the industry's emphasis on quick fixes and extreme short term transformations to drive sales.

Sustainable Fitness Habits:

Coach Pauline discussed challenges in maintaining fitness transformations, highlighting issues like action paralysis, lack of self-help programs, and the tendency to revert to old habits without proper training and moderation.

She emphasizes the importance of developing sustainable habits and avoiding an all-or-nothing mindset, advocating for a circular approach to fitness rather than linear goal-oriented thinking.

Coach Pauline also addressed misconceptions about maintaining results, stressing that fitness is not a one-time effort but requires ongoing commitment.

Post-Challenge Fitness Motivation Challenges:

Coach Pauline discussez the challenges of maintaining fitness results after completing a challenge, emphasizing that people often need new motivation and support to continue their healthy lifestyle.

She highlights that most participants are either competitive or need leadership, and many struggle to maintain their fitness routine without external guidance.

The coach also notes that people's true motivations for joining a challenge are often different from what they initially claim, such as wanting to feel healthy or overcome personal weaknesses.

Body Acceptance & Healthy Progress:

Coach Pauline discussez the challenges of body transformation and the pursuit of perfection, emphasizing that bodies reflect past lifestyle choices and cannot be instantly transformed into an ideal form.

She highlights the toxic nature of the "all or nothing" mindset and encouraged body acceptance, noting that continuous improvement is part of the process but should not lead to constant dissatisfaction.

Coach Pauline stressed that focusing on perfection can be detrimental and that accepting one's body as it is can lead to a healthier and more balanced approach to fitness.

Sustainable Health Over body composition Transformation:

Coach Pauline discusses the importance of maintaining a healthy lifestyle rather than focusing solely on achieving a specific body look transformation.

Coach Pauline emphasizes that health and self-care routines are often overlooked in transformation challenges, which typically rely on willpower and deadlines rather than sustainable practices.

The coach stresses the value of discipline, self-awareness, and self-reliance as key components of a lifelong approach to personal development and well-being.

Mindset Shift for Body Image:

Coach Pauline emphasizes the importance of changing one's mindset about body image rather than focusing on physical transformations.

She criticizes the effectiveness of quick fix fitness programs, noting that people often revert to old habits and fail to develop sustainable healthy practices.

Coach Pauline highlights that society often devalues people's worth based on physical appearance, particularly for those over 40, and encouraged a more holistic approach to fitness and self-perception.

Holistic Fitness and Self-Acceptance:

Coach Pauline discusses the challenges of maintaining physical fitness and the mental struggle with accepting changes in one's body.

She emphasizes that fitness should be about enhancing life quality rather than chasing an unattainable perfection.

The coach expresses frustration with the societal pressure on individuals, particularly women, to focus on physical appearance for validation.

She concludes by advocating for a holistic approach to fitness that includes both physical training and mental well-being, emphasizing the importance of self-compassion and daily commitment.

LISTEN TO RADIO PAULINE ⬇️

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Shoulders & Back Boost that Metabolism!

I start feeling cold, then I start training and I get warm. That's the beauty of training!

I do standing shoulder presses with jog in between and talk about how sets done without long rest pauses make the weights I use small looking but that is not the way they feel.

After the shoulder press I do bent over one arm dumbbell rows with a prone grip, set of 10 with rest a bit.

Why don't I just do 100 reps with the weight? I can't.

Why don't I drop the weight so I can do all reps then? I want to get stronger!

I talk about how you gotta think about your sets, rest time and total workout time.

I go back to shoulder presses and dumbbell reps to build up more total volume and then I do alternating bent over dumbbell rows for a change of pace.

This is a great back and shoulder workout session for you who want to get stronger and build more muscle one circuit at a time.

After this 10 minutes focus on shoulders and back rows I went on to do a 10 min focused circuit for pull-ups.

That means 20 minutes back focus for the day.

This is your back self care duty to do this weekend if I’m your boss

Thursday superset full body  workout! 

Got pains in the lower glutes or radiating down your legs? What about lower back aches that won’t go away with a back massage?

Let’s check the piriformis muscle and how to release tension.

How to build lean dense muscle mass  and not just gain strength and body fat 

The breeds & bund aisle: what’s healthy in the flour department and why or why not?

Welcome to Black Jack 21 Laugh Marathon.

Today I set the record for myself in the forest.

I laughed for 21 minutes without pause or break.

My breathing got deeper and deeper.

It got tougher around 12 minutes, I used the signs on the road to keep going, just one bit longer, just to the next tree over there I thought while laughing.

I wanted to prove to myself I GOT what it takes.

My mind said ‘why not just lay down in yoga nidra and meditate?’

My heart said of course that’s EASIER than doing a 20 minute body & mind yoga workout of laughter.

So then my EGO demanded me to make it a real workout program to offer my clients for real hard training in real happiness.

In my Black Jack 21 Laugh Marathon I’m recording tomorrow I’ll laugh non stop and then you can tag along.

How long will you be able to keep laughing without stopping?

This isn’t my 8 min LAUGH HIIT, this is the real test of character.

Intervals are easier, non stop WORK is not!

I challenge you to start my daily practice, ONE minute at a time.

When you follow along, set it a goal to keep up with me.

Why do it?

All you got to LOSE is your BLUES….Start now with 1 minute a day like my brave and courageous VIP superstar clients do WITH me on ZOOM!

WATCH MY ZOOM about this:

https://us06web.zoom.us/rec/share/g9RMc8nmKsscGZYFhurhjiwJaauKMAprvooJN86piBKva6IBAUDYFNL0tALLjMxU.JGj0-Iyb0tSwxA7Y?startTime=1772035091000&pwd=DMguMATBmpJKh-EFjAAAIAAAAIUy4qTWqxi4ESzdcjEHo_sE0x4Gk3nTEnFztl5XPE5oVbCVHSY1eroOH7FgFGIvpzAwMDAwNA

GOAL: 10 sets in 10 min of Pull-ups in silence.

Welcome to Urban Living where you gotta be quiet.

I do 6 reps for the first set, then I have one minute rest.

Why do I have to take time between sets? I am not that strong, I need more time to be able to do sets of great reps.

The second set I do 5 reps, I stop there even though my aim was 6, I stop to avoid cheating.

I guide you how to stay on track and be on time for your upcoming sets.

Between sets I psyche myself up.

Set 3, 4, 5 & 6 you follow along and I explain why I train the way I train and why it matters where you put your pull-ups in your training routine.

In this video I explain my strength training methodology, so listen to what I say to learn a lot about how to train to gain muscle.

Lower Body Blast with hip circle warmup mobility workout on the floor followed by kneeling 'deadlifts' and kneeling squats.

This is a great routine for getting ready for heavy work, and I give most muscles some attention, but with focus on the lower body.

I do various hip extensions, hip abductions and shoulder abductions while guiding you about what to think about in the body movement.

I keep going with alternating crossover lunges superset with on toe sumo squats with pulsing reps.

I go back to the floor for an alternating glute bridge with isometric peak hold, followed by a glute extension with leg extension in alternating rep style.

From that supine glute bridge position I slide down to do a hamstring heel plank with alternating hip flexions, then I complain that time doesn't go by fast, still got 3 minutes left!

I spend more pump reps on the supine glute and hamstring plank and then glute kicks on the floor that strengthen the lower back too, let's do it for 20 seconds peak hold.

And then I squeeze in side lunges superset with face the wall sliding squats to use up all seconds in this workout!