Today's Superset leg day:
Superset Bench squats & Bulgarians with workout book included for effective muscle building leg workouts! If you're in my newsletter list or want to get in, DM me on messenger or whatsapp!
It’s really SEIZE the training day! On today’s nature walk I had my mind filled with thoughts about my escaping from doing my work tasks and to do lists for building my website, edit and adjust my services, promote it, keep up with it and making the Fighterdiet recipe app into a book.I processed my stress during the walk + completing 10 min laughter meditation on that walk, I came to clarity about what I gotta do: I I can’t procrastinate the tasks only I can do, I gotta find the peace and quiet necessary to have joy in the work. it’s really fun work for me to pick pictures, add descriptions, set up domains, and add booking appointments for clients, to expand and grow my business, but not when I’m juggling too many areas. Lately I’ve been heavily working on social media for myself and for my sister, while not having any work peace for my own domains. I’m relocating my business too to Europe and sweden, it’s all that paperwork and appointments and getting my business set up. I’ve been living in USA for 20 years, this is chapter 4 in my different country living; sweden, Los Angeles, Miami back to LA now Scandinavia. It takes time to start from nothing and go from here, been there done that many times so I give myself grace. And understanding. The main reason I promote on social media is to be discovered by potential clients, like you here.If I don’t post I am not seen.I rely on my organic reach to be visible in feeds, it’s time consuming and eats up my hours. I meet my one on one clients online and that’s time spent on individuals who I love to work with and build relationships for a happy and healthy life and self relationship. I’ve been having more clients join my laughter yoga during our calls too and it’s amazing to laugh together! I truly truly love that connection.I love my work, I love what I do. I just feel overwhelmed with the volume of daily things I want to complete and I’m not finding myself go to the desktop and focus without a daily upkeep of all the self promotion. I come in here happily and post in my private community, I feel no pressure or anxiety or stress from this. It’s my outlet, my oasis. But what if nobody knows I’m here? Then it won’t be a community of happy women who love to be themselves and enjoy life with this place to stay in touch with. So, to keep a long story less long, I’m taking a week off from posting my self promotion updates on social media, I need to build my website and organize all I offer with my mind body happy life subscription.I’ll feel much less overwhelmed when it’s been done to represent my current fitness wellness healthy eating mindset self relationship coach & trainer life.I know I’ll find new energy with that cloud no longer over me of GOTTA DO pressure. Then, I have my 500 recipes to turn into a book project. I see it as a closing chapter on Fighterdiet as in “a fitness body diet” so it becomes what it truly is: a way of eating for a healthy body, dance to the rhythm of hunger & appetite and understand the intervals of feast & fasting to find ones healthy body for a happy healthy life. These nutrition consultations I offer clients are much more oriented about how to stop starving and start eating + learn your own way of it than it ever was in tracking calories or count macros. I’m glad Fighterdiet is finally going to be ITSELF; the freedom from all diets, it’s the one diet that fights diet culture, it focuses on the mind to master the body not the mind policeing the body. I’m planning on one week to at least get going with most of my website, to add more of my life philosophy in wellness and strength training that’s about real fitness life living rather than keep overdoing workouts for no benefits. To you all who support my presence Here, I’m forever grateful for all the help you give me by spreading the word to your friends and post about your mind and body training with me.It means the world to me!Thank you for being here!-coach Pauline
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
October 09, 2025
K.I.S.S Defeed Meal Plan #1 with choco banana mug cake and cheddar green beans.
If you love cheese, this is your fat loss plan you'll love to stick to!
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K.I.S.S Defeed Meal Plan #1
K.I.S.S Defeed Meal Plan #1 with choco banana mug cake and...
October 08, 2025
Fighterdiet POBO & K.I.S.S Love your Diet or Leave Your Diet
READ THIS ONE!
00:21
Fighterdiet POBO & K.I.S.S ...
Fighterdiet POBO & K.I.S.S Love your Diet or Leave Your...
October 08, 2025
Added my Back Workout book for you to get more workout tips and programs!
11:49
Back training with Banded P...
Back training with Banded Pull-downs.Follow me with banded...
October 08, 2025
Fighterdiet Devil’s Advocate Diet Strategies
Stay on Defeed with this Diet plan:
Triple the recipes and that's your food budget for the day!
00:31
The Chocolate Devil's Advoc...
Fighterdiet Devil’s Advocate Diet StrategiesStay on Defeed...
October 08, 2025
2MAD Meal plan Cabbage Pizza & Banana Muffins!
2Mad stands for Two Meals a Day and it's my favorite way to enjoy my diet every day.
Most people don't have my big appetite so you it's expected you'll be stuffed.
Don't worry about finishing your meals, if you got left over you just add them as rollover meals for tomorrow.
The worst thing that can happen? You get leaner faster than ever.
With this meal plan you can portion out the meals anytime throughout your day, or stack it all into a window of eating where you can sit down and indulge of your buffet!
If you decide to skip breakfast but one of the muffins, then scoot over the rest of the muffins for dessert!
The focus is on fitting it in and not worry about leftovers, just put them into your next day's eating.
If your next day's eating is too filling, try a meal plan with less volume!
Let me know how it works out for you!
01:04
2MAD Meal plan Cabbage Pizz...
2MAD Meal plan Cabbage Pizza & Banana Muffins!2Mad stands...
October 07, 2025
Hello Superstars!
Yesterday I moved my podcast to Spotify and left Podbean. I started 2020 to support my fighterdiet warriors during the lockdown period during the Covid Pandemic.
I downloaded all 1000+ episodes from the podbean hosting platform then canceled the hosting service to go with Spotify.
Well, I didn't make it! I lost about 900 episodes gone forever!
Crap happens and time is time, doesn't come back.
I'm honored I had 266K downloads on my raw solo podcast, it became my own Mind transformation journey that started with my medication commitment November 6, 2019.
March 16 2020 the Pandemic arrived in Los Angeles, the gyms closed down and I found my way to keep training without equipment first, since toilet paper and dumbbells were out of stock
That turned into building my own home gym in my apartment, I donated my big bed to make room for benches and a place to train.
Then, that made my decide I was going to make workout videos to document my bodybuilding beyond 40 life!
I had that Universe moment of clarity in the middle of my room that day when I struggled with motivation, I didn't want to train. I never forgot how my body got my chill waves over-flooding me, I knew this is what I gotta do: I gotta start over from nothing and build myself up stronger and more muscular than ever.
That was how the 'seize the training day' routine came about!
Today went by too quickly, I had VIP coach calls, uploaded to my podcast but then I had an incident with the Swedish Police that sidetracked me in content I created!
HA! You can listen to it on spotify!
I recorded about Ram my cat too, how he fattened up and what I'm doing about it. I hope it makes you smile AND feel assured in what you must be willing to do for yourself to get lean and stay lean.
I'm focused on form checks and VIP calls with my amazing clients, and now I have my own workout and cardio to do before it's Dinner & Dessert AGAIN! I LOVE the daily routine!
This week I'm editing playlists, editing workouts from my past to build programs for various needs and fitness levels.
It's a natural flow for me talking with my clients daily and getting the information needed about body problems, muscle goals and designing workout routines that WORK.
Oh, and this week I'm enjoying all my time away from social media: no instagram, no Facebook, no Tiktok.
I love having peace and focus for editing, writing, creating all my fitness routines and diet plans to implement here.
You see, the Fighterdiet recipe app is crashing, and I am short on team members, time and funds to rebuild, relaunch and keep it all up with app development.
That's why I'm adding my Fighterdiet meal plans and recipes here to my ONE platform I manage and host, there is no social media monster to obey or who can just delete my account any moment.
I rather build alone and keep it my empire for YOU than to be in a crowd.
When I'm on VIP coach calls and filming workouts my day is covered, there's not more time for 'chit chat'. Social media has a tendency to waste time I want to put into my work with my clients.
I'm also building a routine with my newsletter for you Iron Eagles!
All Fighterdiet clients who signed up for my newsletter in the past I have in a folder to reconnect with.
I look forward to all this!
Oh, and I AM building my own Pauline Nordin Fitness Life app with all this content I'm uploading, but first I gotta get the word out to all my past clients who have no idea where I went when my Facebook pages with the business attached to it got hacked and taken down for good and then my website Fighterdiet.com got hacked too.
These things lead me to my current work life so I'm GRATEFUL for having no way around it but to rebuild from nothing and grow great again.
It's not the first time for me, remember I left Sweden being a rising TV star as the winning Fitness Trainer of the Biggest Loser Show to GO to California and become a famous fitness model!
Now I gotta go hit the weights!
LOVE TO YOU!
Here's a workout for you to try with me today I'm doing as part of today's training!
Thank you for telling your friends about my Fitness Platform here, it's the best gift you can give me!
13:11
Superset Heavy Core Workout
Superset Heavy Core Workout with Sit-ups, Russian Twists, Leg...
October 07, 2025
2MAD Kabocha Bowl & Cajun Cauliflower & Shrimp XL.
With this meal plan you can enjoy eating your meals any time, the importance is to fit it in and stick to the design.
You might want to skip 'breakfast' and have the 'the breakfast recipe' for dessert.
You might want to portion out the huge dinner recipe for lunch and dinner or you'll be too full.
You can place the meals any way you like, there's no 'fattening effect' after 6 pm or 'can only eat carbs before 6 pm' etc.
Got questions? Let me know!
01:11
2MAD Kabocha Bowl & Cajun C...
2MAD Kabocha Bowl & Cajun Cauliflower & Shrimp XL.With...
October 07, 2025
Welcome to Fighterdiet Meal plans!
Here's a Shake, Dinner & Dessert meal plan.
You can set the diet plan up any way you want: spread it out over 3 square meals, fast all day, half day or one big feast for the day.
The importance is to keep to the calorie budget, get the protein in range and keep it up!
Welcome to the freedom of Fighterdiet, it's a waste of life to eat when you don't really have to when you can eat when you WANT to!
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Shake, Dinner & Dessert
Shake, Dinner & Dessert meal plan!You can set the diet...
October 06, 2025
Happy Monday Superstars!
5 tips for LOVING your GET LEAN STAY LEAN DIET LIFE:
EMBRACE your cravings, implement them into your diet.
ASK yourself what you love to eat DAILY and never get tired of, then INCORPORATE it into your DAILY nutrition plan.
PLAN for succumbing to your dietary temptations so you have them lined up on schedule to look forward to.
Eat MORE, FILL UP and learn the difference it is to get lean WITHOUT managing physical hunger on willpower.
Remember love always wins, if you want something you’ll end up having it, hence you make it your diet goal to MASTER your MIND so you can eat in moderation what needs moderation to achieve and maintain your version of a dream physique or fit body.
I love my diet for the reason I have what I want every day: chocolate satisfaction!
NOBODY would create tons of recipes with healthy fat loss friendly chocolate AND make whole chocolate themed meal plans designed for getting leaner for no reason!
I created Fighterdiet for the reason I love to eat big and I love to be lean, I wanted BOTH so I made my diet dream my diet reality.
01:04
2MAD Meal plan Cabbage Pizz...
2MAD Meal plan Cabbage Pizza & Banana Muffins!2Mad stands...