Real glute training my way? 

The toughest kind of glute training that I do is the one that most people feel is not adequate.

All those years of ignoring the higher rep sets or the sets that take a little bit longer than 10 seconds are more brutal and require more discipline than going and doing heavy barbell squats.

There's a difference between the options in glute training, but I really want you to try to do it my way, which is a lot of glute training with resistance bands.

Not only can you travel and keep fit and work on your strength training with the appropriate loading, you will also be able to keep on building muscle mass without loading the bar with weights.

Sometimes I feel that the whole dogma or the protocol of always training heavy is just irritating me! What if I’m not into it? I got other things to do!

I'm thinking that might be great for overall strength and density of body mass of my bones, but there's more to life and ways to do it than to just strength train.

This is strength training without the dumbbells, the weights; it is different. I feel much more excited about my training, and I also enjoy the feeling of that kind of training more than just having the barbell squats, the dumbbell lunges.

It gives me more freedom in my training.

The challenge with glute training with bands is it will require you to dig deep.

It's the burn; it's the feeling of "I just don't wanna keep going"; that is part of it, so it's tougher for me to do my banded work when I put myself into it than to do the non-banded.

It's too inefficient for me, too easy to do no bands, so fire hydrants without any bands is not gonna be enough.

I have to go in and be motivated and psych myself up and do my training with my bands.

Right now I'm setting myself up to do my so-called heavy, as in tough, sets with my heavy glute bands, and that is psyching myself up to do it.

It's not easy, light training; I gotta be in the moment and do my best.

What I feel is the most challenging part with glute training is to get out of this ego training that, if it's not the barbell, if it's not the gym, then you're not gonna put in the effort needed.

It's not really the training style; it's just mentally; you kind of don't think, you don't believe in it somehow. It's not as worth your time, so my clients, including myself, will realize you have so much muscle potential to grow when you start training smart and see the challenge of keeping up with, for instance, glute work with bands.

It's gonna be the way to gain muscle, not just pains in your lower back, pains in your joints.

I go with what I enjoy doing, plus I wanna gain strength, plus I wanna gain muscle on my terms.

That's why I love to periodize my training, and right now I just want to train the way. It's not heavy loading with a lot of pump training with higher reps; its heart rate increases a lot, so I can skip cardio and doing sets of 45-60 seconds and speed definitely does that for me.

I am beyond training in a certain way and holding on to it. It's not even clever. It's not the way you can get the best out of all.

I don't marry myself to one workout routine, one workout style anymore, so today I want you to know that those glute bands, if you don't have them, go invest in them.

It's definitely worth it, and you're gonna hate it and then you're gonna love it.

5 things I want you to know about my training life:

I love to train without taking note of my sets, weight, reps, compare to make sure I GAIN.

I love to have fun in my training, and when I’m out of love I change it up, I noticed lately I prefer my long walks over my heavy training, but walking won’t be enough for a strong strength training routine.

I’m giving up on doing anything I have to PUSH myself to do for no reason, I don’t care for the old way I used to train anymore and I’m happy I’m aware of that!

I train for the feeling and freedom from my ridiculous muscle identity body look preferences.

When I hear my own ‘what if I won’t be as muscular’ I LAUGH at myself, thinking as long as I don’t LOOK at my body I’ll FEEL muscular and is that not the whole point, NORDIN?

Exactly! BUSTED!

Hey, I’m using Otter AI for taking notes so I can easily share my self reflections with you in my private fitness community, come join!

As soon as the new yoga mats have arrived here I’ll be filming my new training sessions and upload those to my platform!

If YOU are tired of your own OLD gym rat self, Join me!

It’s SUNDAY and I’m grateful to BE.

I know it’s hard to laugh for no reason, but that’s why I train you how to laugh long enough to MAKE it a workout.

Your body does not know the difference between real laughter and intentional laughter.

The health benefits of laughter comes from doing it long enough and daily.

When I started 7 years ago I couldn’t last 30 seconds, I got tired, I didn’t have the muscle stamina to keep laughing.

That made me want to train to laugh with no end or need to stop.

In that process I got the high out of it.

I found the meditative effects of it, the euophoria, the unconditional bliss of it!

It was like experiencing an orgasm for the first time, the difference it would not END, I had the power to extend the climax for as long as I wanted.

Oh boy, I realized I was on to it.

Imagine knowing how to instantly be filled with joy, happiness in a ROUTINE…to find yourself in heaven every day, by CHOICE….


Now you get it…Why Laughter Yoga and Laughter Meditation is MY passion and I want to teach everyone who wants to master the ancient meditation and yoga called Hasya Yoga.

Laughter Yoga, laughter meditation, my Laugh HIIT and Black Jack 21 Laugh Marathons…Oh I am EXCITED to seduce you to forget your worries, your sorrows and surrender to BEING right here right now!l

Hello, superstars!

This is my first note taker Ai app where I'm gonna have the way to give you tips, fitness, healthy, eating, training. 

So right now, I want to share my upcoming leg day routine. 

I've been training heavy and built up strength in my squat and my Nordic curls for the last two months, and now I notice that I kind of don't look forward to cardio, and I know that I need to train some kind of intense cardio to keep my vo2 Max, and that matters to me. 

So what I'm gonna do when I return to training now is to do my 90 second squats with speed, as in, not going slow and eccentric, and then use the max amount of weight I can do with that 90 seconds, and then I'm going to build it up to 10 sets of squats. 

And the reason why I have it 90 seconds, it's like running a 400 meter sprint, so I can kind of push it. 

I want to see what happens to my leg size with that. 

It means that the total load is going to be greater, but the absolute load on the bar is going to be less. 

I feel much safer in knees and hips and pretty much my lower back too. 

When I reduce the weight and then go for more speed. I love the pump it gives me for Nordic curls, that is my mainstay, instead of deadlifts. 

And I'm working on 10 sets of that, doing different eccentrics, different poor man glute, hem rays versions and so on. 

So in my current schedule, where I train legs twice a week, I also have my dedicated glute training, and I want to share with that with you. 

I've been building up with glute thrust, bilateral glute thrust with band, and I do the band to stop hyperextension on the top. 

And I've been doing five sets up with 220 pounds and with excellent form, but I feel that when I do the sets of 15-20, it's much tougher. 

That means I want to use that to have less absolute weight and work harder. 

So coming back now, I'm gonna do my higher rep training and put that into my weekly routine. 

10 sets, I'm building that up. 

My glute extension power needs to be worked on. 

I have a lot of hip strength to improve on, especially an extension in my glute training, I have my banded fire hydrants that I got bored of and did the laying down on chest, back and forth move With my flexed knee and hip or actually extended, but that got bored of that too. 

So now I'm gonna do the clam and also do clam walk, gorilla style with band, alternating left and right, and that too with band. 

My point with this is to let yourself have fun with the training. 

I am no way interested in hearing my own body shaming like a bodybuilder all those years of never being really happy, always too skinny or too scrawny when I'm lean, I feel too thin. 

When I'm fatter, then I feel too big, then that's something wrong. 

So no matter what, right, never happy, and I'm over that. 

I think it's ridiculous. 

I train for the Fit feeling, and I period eyes the way I train. 

I've been training heavy for a while. Not all the time.

I never quit. I just find a new way periodization, like an athlete without a sport but a life to live!

And when I feel that, when I look at my body, or I, you know, take photos or film, and I know that I am lean and I am dense and I am so called thin, but pound for pound, I'm muscular, and if I'm not, it doesn't matter anyway, this is what I tell myself, here’s my point.

 I am over letting my mind think even have an opinion about how my body looks. I live healthy. I train focused, I enjoy my day. 

That always wins. I am not an on and off, yo yo, diet person. 

I am consistent because I love it. 

So with that said, I want you to kind of get a feeling of my intuitive and flexible strength training philosophy so now you know what I'm doing.

 I would love to know, what are you challenging yourself with? 

What are your hiccups? Or do you just go for walks? If you think that's all I do, I don't, but today was so thank you so much for reading my words of life & self reflection. 

I look forward to these blogs that make me more efficient with voice to text as my routine to share my life with you!

Come connect with me in my private fitness community for women who I lead and coach!

paulinenordin.uscreen.io 

Almost 20 years ago on the day I left Sweden to pursue my fitness dreams in the USA.

I was unknown, I didn’t have a big fan base.

I left my home country just when my career as fitness trainer on the biggest loser show was about kicking off, I was ready to start from nothing again and work my way up.

Now I’m doing that again but the other way around.

I’m giving up all I’m known for in fitness to pursue my passion for happiness.

Laughter yoga is what my heart wants me to share with you.

Laughter as the daily practice is what I do for myself to keep my mind bright and focused.

I laugh on schedule to save myself from drowning in fears and worries.

The more I share about laughter and laughter meditation the more I realize I’m spot on about the great need for unconditional happiness that anyone can fill by committing to the daily practice.

I coach women in fitness life, mind and body and how to grow a strong and loyal self relationship.

In that coaching I lead myself for my clients to know I don’t live my life according to a book of tips on how to make it and succeed, be the best look the best have it all be it all.

I’m not about that.

I’m about living life on my own terms.

I have everything I want in my life: I do what I love, I spend my time with people I love, I meditate, spend my days in nature, I read, listen to music and the birds outside…

I haven’t quit lifting weights, haven’t quit doing cardio, I’m just not doing any of that to build or maintain a bikini body or to look strong for an audience.

My life’s just focused on being present and enjoying everything today every day.

I love my life, I’m so grateful to have a body, I’m grateful for being aware of these blessings, that I never hold on to my past or keep attachments to what used to be, I evolve, I keep going and I promise myself to believe in myself no matter what.

To all my clients who I meet regularly, who choose me to be in your life, thank you for trusting me and dare to tell me how you truly feel.

When you share that you’re relieved you’re not alone, that you know I put myself out there to help you find your own path, to trust your intuition and take all the leaps of faith you need to find your true joy, you give me so much love that fuel my fire I believe I’ll never see ashes just new sparks of light!

If you wonder, how do I know I’ll succeed, I don’t, I choose to risk to win.

If you wonder, what’s my backup plan? I don’t have one, my life is here and now.

If you wonder, what if I regret my choices? I say I rather give my all than hold back to save, if I hold back I’ll never see what I can accomplish.

If you wonder, why not just keep doing what I’ve been doing that people love? Because I must follow my heart and my heart won’t let me please a crowd while destroy my soul.

Life’s an adventure.

I’m filled with fears, but I’m listening to none of them, instead I kiss them on the cheek, each one of them. ❤️

-Pauline

#laughteryoga

Download your Fighterdiet cookbook filled with simple healthy satisfying recipes!

https://paulinenordin.uscreen.io/programs/the-original-fighterdiet-cookbook?category_id=262433

Looking for new healthy recipes or a Defeed 2 Refeed meal plan? 

Check out all the ones you might have missed on here:

https://paulinenordin.uscreen.io/categories/fighterdiet-recipes-meal-plans

How to do seated Banded rows and Shoulder Press:

Watch the form check video!

https://paulinenordin.uscreen.io/programs/seated-shoulder-press-seated-rows

My Friday PICK: the AB wheel & shoulder raises session

This session starts with self-motivation talk followed by the warmup set with ab wheel rollout. 

If you can't do the ab wheel yet you do elbow planks instead.

The shoulder raises are timed sets and no slack in the bottom. I do them seated and use a timer to stay on time.

Follow along with my tempo and stay disciplined with your form, hold each rep for a peak contraction.

The real set coming is a pulsing reps in the toughest spot in the ab wheel followed by full reps. Pay attention to keeping the pelvic flexed form, not extended. 

The superset following is a blast of shoulder lateral raises with a set of 15, then it's eccentric rep focus on the ab wheel.

I keep up going for the 10 minutes session with a few extra minutes since I talk so much and I add rear shoulder sets in the end for extra strength training with back and forth shoulders in a butterfly on the floor position. 

Top 5 Self-relationship Videos in March

Number 5:  Self-limiting beliefs