Iron Eagle Workout Plan 8 weeks
The Tuesday Workout!
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
September 30, 2025
Iron Eagle Workout Plan 8 weeks
The Monday Workout!
20:10
Superset Banded Squats & Go...
Banded Squats in 60 second sets superset with Gorilla Band...
September 30, 2025
Hello Iron Eagles!
It's last day of September, I can't believe I've been away from the USA 6 whole months!
In this period of time I've been training at a local gym in addition to my home workout routine.
I've packed on a lot of muscle from the heavier training and I'm back to real barbell back squatting!
In spring I got hooked on pistol squats, but that lead to a tear in my adductor magnus, I had to take time off from deep range of motion and all things squat, lunge and press unilaterally went out the window!
Now I'm back to building up volume and poundage and working on my range of motion and depth consistently and patiently.
My sleep is amazing finally, I love going to bed and drift away, I dream several dreams every night and wake up alert and ready for a new day.
I remember how tired and exhausted I was a few months ago, I was really weak compared to 'regular'.
Now I'm feeling strong and I look forward to going to the gym, but not long ago I had to fool myself to get out of the house and train, I just didn't want to, I was emotionally drained!
Things go up and down in fitness life and in life. it’s important to remember the highs, not just end up feeling low!
For October-November I want to share a great workout program for you, 8 weeks long and progressively.
I'll share day by day here in this thread so it's like following a workout journal together with me leading it.
Now you can see what I do in the video workouts, train with me on video, and then build up your sets with me.
Each workout video serves as my 'BASIC' workout, so if you only have limited time and the workout is tough, then that's all you do until you're ready to progress.
Under each workout video in description you see my workout design that goes beyond the workout video in sets and reps.
And I'll keep you engaged here!
You watch the video, try it out, then you can copy my notes for the workout and use that as your cheat sheet!
For Cardio recommendation, it's up to you based on your goals and ability.
I do 5 days of various cardio sessions on bicycle or elliptical 20-45 min long.
2-3 of those are interval style, if I got the energy 2 are tough HIIT sessions.
I also walk with brisk tempo Monday-Friday for 2 hours in Nature +10-20 min depending on the route.
I wish I could say I'm diligent with my stretching but right now it's quite minimal.
My goal is to set up a routine in the early night time before dinner to listen to audiobooks combined with stretching and body care work.
For now, I'm happy if I'm doing one weekend session rolling out my body from top to toe!
I made three new meal plans for October too, these recipes are in the Fighterdiet recipe App.
If you can't access them and you're subscribed let me know and I'll help you out.
DEFEED 2 REFEED
For you who follow Macros here's my general nutrition suggestion to Build Lean Muscle and get more muscle definition for females:
Calories 1530-1940 (1500-1900)
Protein: 150-200g
Carb: 120-150g
Fat: 50-60g
For men interested in building lean muscle and get defined, my general nutrition recommendation is:
Calories 2000-2500
Protein: 180-240
Carb: 150-200
Fat: 70-90
My Fighterdiet Nutrition recommendations:
Start with your protein intake so you cover that first.
Then add 2-4 lbs of vegetables a day.
Now check what you have left in calories, split those between your choices of carbs and fat.
Remember you want to have flexibility in your options!
Consistent compliance is what matters.
REFEED:
Plan for a day of doubled up on your calorie DEFEED intake.
In order to earn one you need to stay committed on DEFEED.
To build up momentum with your body recomposition, wait with refeed for 4-6 weeks.
Since DEFEED is a delight when you love your meal plan, you won't struggle with cravings or feel hungry.
If you DO, you want to schedule a VIP Nutrition Consultation with me!
For you who want a book with Fighterdiet meals, you can always use the Fighterdiet book I wrote in 2018, I'm adding it to resources for you who are enrolled in my yearly membership!
These are more relaxed in macro tracking, the focus is on vegetables and the protein kept in range. I show you how to double up on the portion so you can simplify your home cooking life.
Personally I lack interest in spending tons of time cooking, so I just enjoy my big dinner and dessert at night and have a protein shake in the morning with my coffee. EASY and NO big food belly all day long, just at night when that is HOW I go to bed satisfied, not HUNGRY!
Any questions? Send me a DM on Whatsapp or Messenger!
September 28, 2025
YES and I'm staying on plan!
100 %
No, I can't make myself do it, I plan but then I fall off
0 %
1 vote
September 28, 2025
Stretchy Incline Biceps Curls with timed sets!
I use a timer to monitor my sets, warm up first with alternating hammer curls.
When I've rested for 20 seconds I go into the position to do real set number 1 with bilateral hammer dumbbell curls.
The goal is to keep curling for 30 seconds without stopping or cheating, with the most weight as I can handle of course.
The second set I'll show you what happens with each consecutive set: muscle fatigue kick in faster.
Now, how many sets in a row can I keep going in this fashion? Each set gets tougher. Can I do 35 seconds under tension? Sounds easy, let's try it.
I focus on the time so I don't get stronger by accident.
This is the game I play in my Biceps Blast.
Did you know I have workout playlists for all muscle groups that show you how I train beyond the basic fitness routines?
Do you realize I keep challenging my body and mind to keep growing muscle AND brain?
The greatest rejuvenation system is resistance training and the best way to live happy is to DO WHAT YOU LOVE!
That’s what I do, I seize the training day out of love for the fit feeling!
11:17
Stretchy Incline Biceps Cur...
Stretchy Incline Biceps Curls with timed sets!I use a timer to...
September 27, 2025
I'm back to my heaviest dumbbells, it's been the most insightful journey to rebuild both my shoulders from two torn ones!
11:42
Rebuilding the Shoulders fr...
This workout is my start on a comeback from two torn...
September 26, 2025
• Edited (Sep 26, 2025)
This is how you get leaner over the weekend step by step:
1. Take your body progress photos today and make sure you’re covering all body parts, not just where you lean out first.
2. Check the light so it’s not unusually gym selfie mirror style flattering which will seduce your mind that you got leaner already and you can refuel with REFEED.
3. Check the texture of your fattest body part; is it thinner body fat or thicker or just the same?
4. Grab your fat so you know if your love handles got looser, monitor it.
5. Be mindful about your meal plan and the fact “one cheat meal” can undo the whole body recomposition process momentum you’ve been building up over the week.
6. Tomorrow Saturday avoid falling for your friends’ drinking and mindless eating lifestyle, if you feel tempted just ask yourself if their body shape is your goal?
7. Don’t rely on your willpower to sit with hunger, plan for a big POBO FighterDiet meal you can have if you go weak.
By the way, if you’re dieting with hunger you’re not doing it right, real hunger isn’t needed to get lean, reminder this.
8. On Sunday, watch your Mind carefully, you might get hit by another “start over diet Monday” mentality you’ve conditioned yourself to keep up repeating, it’s the yoyo dieting culture you’re stuck on.
When this thought arrives, remind yourself that if you eat today the way you want to remember tomorrow you’ll choose the right way to wake up leaner.
9. Be extra cautious when it’s Sunday afternoon and your mind suggests “just one last cheat”.
When this strikes you, take that fantasy for a thought observation. What will going for it do for you? Will the bliss end in regrets? Will you be proud of yourself if you cave?
10. Give yourself daily positive encouragement for working on your discipline, your self reliance and self trust.
Follow this protocol and you will wake up Monday HAPPY, feeling invincible, proud and LEANER.
Let me know how it works out!
For joining my VIP coaching, VIP form checks and personal training online email me!
10:50
Building Lean Muscle Nutrit...
How do you avoid fat gain during your lean muscle gaining...
September 25, 2025
Only REAL people train with me!
#fitnessgoals
#realfitness
#WorkoutRoutine
New routines added every week because I train every week!
Do you feel the difference?
08:34
Training with workout video...
Training with workout videos or workout books: the...
September 25, 2025
Extra hard ab wheel rollout with bottom stagger reps!
How many days in a week do you train abs?
13:50
Extra hard ab wheel rollout...
Extra hard ab wheel rollout with bottom stagger repsThis...
September 25, 2025
My k.i.s.s tips about how to get leaner and build real muscle:
I just recorded my podcast episode about it!
How do I gauge my leanness progress and why on Friday?
Why taking fitness progress photos are real helpful and the importance of form checks?
Do you believe you’re stuck at a stubborn fat loss plateau?
Listen to my straight shooter fitness podcast episode about this!
I published new episode:
TIPS for real body transformation, please check it out ⬇️