Building Muscle Nutrition: tips from your coach!
March 05
Supersets on Supersets Upper Body Muscle Yoga Marathon!
How do you like this one?
I warm up with my slow mode version of barbell cleans or call them gentle warmup push presses with a barbell then I go straight into standing foot banded biceps curls.
I do bilateral and alternating banded biceps curls superset with overhead triceps barbell extensions. You can use dumbbells or do these lying down on the floor for easier less mobility requiring alternatives.
Now I go straight to reverse grip barbell curls for forearm and then detour to the barbell cleans/front push press exercise I did in the start. What is the name of this exercise? it's like a kettlebell swing but in a new way.
From that I go down on the floor to do skullcrushers or gilloutin press for triceps to hit a slightly different angle superset with longer overhead triceps extensions.
Now it's time for triceps press with legs up in the air superset with supine leg raises on the floor, stay in the bottom for alternating flutter leg kicks and back to leg raises on the floor, so it's triple combination, keep working with me for this non stop routine!
In the end of the workout I set up a biceps concentration curl with bands supporting myself on the inside of my knees. Watch the angle and find your angle to get tension right.
After all that I go back to standing triceps extension with barbell again and then finishing with another set of reverse wrist curls with thumbs over and around to keep going!
That's a wrap!
11:15
Supersets on Superset Upper...
I warm up with my slow mode version of barbell cleans or call...
March 05
Hello there!
It’s Thursday and form check time for side lunges.
If you’re doing them without any added weight, how are you setting it up?
When you’re loading them what happens to your form?
My one on one clients FILM and send me form check videos so I can check and coach on the execution, so you must do that for yourself if you have no trainer around.
00:29
Form Check Side Lunges
Are you getting deep enough on your side lunges? Or just...
March 04
If you don't HAVE muscle muscle definition in your upper back, you need to try this workout!
The famous butterfly for shoulders is the warmup here, I use a top from a glute ham raise bench, but you can simply use a regular bench or do a short range motion on the floor.
The first exercise in the training is a short range shoulder raise for upper back for isometric peak holds superset with pulsing reps in a flying position. Follow along with my reps and sets so you keep the tempo.
The second move is a banded overhead rhomb adduction that require shoulder mobility, make sure you use a band that lets you move without being too strong.
The third move is a unilateral barbell rhomb rear shoulder raise that will strengthen your upper mind back well, you all need that.
The fourth move is a detour to butterfly reps with a limited range with a drop set, and then more repping out for a finisher of more mid back reps of dumbbell raises.
The famous butterfly for shoulders is the warmup here, I use a top from a glute ham raise bench, but you can simply use a regular bench or do a short range motion on the floor.
The first exercise in the training is a short range shoulder raise for upper back for isometric peak holds superset with pulsing reps in a flying position. Follow along with my reps and sets so you keep the tempo.
The second move is a banded overhead rhomb adduction that require shoulder mobility, make sure you use a band that lets you move without being too strong.
The third move is a unilateral barbell rhomb rear shoulder raise that will strengthen your upper mind back well, you all need that.
The fourth move is a detour to butterfly reps with a limited range with a drop set, and then more repping out for a finisher of more mid back reps of dumbbell raises.
10:49
Short range Work for Upper ...
The famous butterfly for shoulders is the warmup here, I use a...
March 04
In tis workout I use a hamstring roller to train my hamstrings. If you don't have one you can use a foam roller instead.
The position I'm holding myself up with requires a lof of upper body strength, if you need to lay down on your back, do that.
The challenge is to keep the hip extended, not flexed. You'll see that I keep it flexed because I don't have the strength to keep it up. To build my strength I focus on the eccentric part of the reps where you're naturally stronger.
After the table top leg curls I do lying down leg curls with one leg at a time.
The next move is poor man glute ham raises without an attachment for my ankles, this truly requires body control, coordination and balance!
In the end I stretch the hamstrings in a seated position, holding a flexed hip to avoid affecting my previously torn hamstrings, taking out the stretch lower down from my tears on the sit bones.
11:21
Hamstrings with sliding leg...
In tis workout I use a hamstring roller to train my...
March 04
Helllo Happy Wednesday superstars!
I come in here and adding content, updating and sharing my joy for fitness, training, mind & body.
When I do you get notified if you DO check in!
If you don't you won't know that I'm here and living out my best life and you're all in it if you want to.
I don't want to overwhel you with notifications and I tag you simply to alert you, it's time inefficient for me and not at all what I want to focus on.
The reason I don't want to tag you more than now and then is I want YOU to come tune in, show interest naturally.
I completely understand those who don't want to be reminded that fitness & wellness life is NOW and it happens every day.
When you're here you CHOOSE to be in my life and I'm very grateful.
I don't rely on social media to stay in contact with you, this is the place you can be part of to spend quality time together.
Thank you for being here, Superstars!
March 03
Strengthen the weak links on the chain...Rebuilding my power from torn shoulders and hamstrings!
In this workout I start with a banded warmup exercis for upper body to warm up my shoulders.
This was part of my fitness journey coming back from my torn shoulders, I share about it while I warm up.
The first exercise is a table top isometric with one leg out and I use the mirror to make sure I don't drop the hip from full hip extension, tune in to my talk about how it's challenging me to keep it in full extension.
I transition to a straight leg table top alternating leg hold superset with overhead banded shoulder presses for rebuilding my shoulders.
After that I do my favorite shoulder cross on the floor with 10 seconds peak holds, followed by 10 reps sets.
I keep up doing sets of the toughest part of the exercise for my hip extension power, glutes activation mega time!
For the finale I do another version of rear shoulder rebuilding work with an overhead banded extension and then an isometric horizontal external shoulder abduction as a superset.
I would LOVE to know how you feel about this one!
10:24
Sshoulders and hamstrings r...
Strengthen the weak links on the chain...Rebuilding my power...
March 02
Thank you for sharing about my community with your friends and followers on social media!
It's very much appreciated!
If you want to support my work and presence here simply share who you train with and why!
March 02
Hello Superstars!
Here's a great workout for you to try out with me!
The return from torn Shoulders: 10 min workout for Back, Biceps & Rear Shoulders.
This is a superset workout with heavy biceps curls.
I start with incline butterflies for warming up the shoulders while I share about the difference between training in my 20s and now in my 40s.
The first back move is incline dumbbell rows on a bench superset with alternating peak hold dumbbbells.
Incline dumbbell curls on the bench with alternating reps followed by prone grip on incline dumbbell curls.
I adjust the weights to make sure I can keep going for my sets without pausing.
I superset alternating dumbbell curls with bilateral biceps curls.
This workout will raise your heart rate up since you're not stopping!
It's amazing how much work you can get done in 10 minutes when you use your time well!
11:04
The return from torn Should...
The return from torn Shoulders: 10 min workout for Back,...
March 02
My Fitness Mind & Body Wellness Evolution
Self-Acceptance and Personal Growth
From this Sunday Gratitude Session Coach Pauline Nordin discussed the importance of self-acceptance and appreciation for one's body, emphasizing that perfection is unattainable but that embracing imperfections can lead to personal growth and happiness.
She highlighted the connection between self-esteem and making healthy choices, suggesting that individuals who feel good about themselves are less likely to make unhealthy decisions.
Coach Pauline also reflected on her own journey of self-discovery and the challenges of defining oneself beyond roles and titles, while expressing a desire to help others feel empowered and connected to themselves.