Back workout with rows on the floor! These short range dumbbell rows that are great for reducing the overstretch in shoulders
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
July 21, 2025
I spent the past 4-5 months in bulk mode to gain more muscle. I accepted the fact I'd gain fat, I was willing to take it and enjoy it!
But things change, I realized I was working for goals I don't really care for anymore, I just thought I did!
Turns out I feel the best leaning very lean and train for the feeling instead of being too focused on gaining more muscle!
I train hard, I train well, the fear of getting injuries from pushing the limit to gain which is necessary isn't what I want to feel pressure from myself to do all the time!
It's so interesting to experience my fatter body and noticing it's I have become the product of my lifestyle, there's no way I want to walk around with more body fat just to put on size!
Now I'm happy to be back and get leaner again, I tried the bulk way, the peanut butter and almond butters were delicious to have every day, but now..I'm over it and I want to EARN my refeed when that day arrives!
13:02
Body acceptance & self disc...
I spent the past 4-5 months in bulk mode to gain more muscle....
July 20, 2025
Triceps training with TRX extensions in 10 minutes.
Eccentric sets with sit-ups supersets with eccentric reps.
Follow along with my sets or make your own customized progressive program.
11:25
Triceps extensions
Triceps training with TRX extensions in 10 minutes.Eccentric...
July 20, 2025
Pull-ups and reality check about the perception of 'how I train like a superwoman' but that's not true at all.
Rear shoulder warmup and intra sets I do crunches.
Banded pull-ups after a tear in the shoulders changing everything.
My goal 2023 was to be able to do pull-ups again after tearing my shoulder.
Later I tore my left shoulder too, so then that became the goal for 2024!
Mission accomplished!
12:34
Banded Pull-ups coming back...
Pull-ups and reality check about the perception of 'how I...
July 20, 2025
T-bar rows with alternating reps and isometric holds on the floor for rear shoulders!
11:23
Back and Shoulders with T-b...
Back and Shoulders with superman warmup and T-bar rows with...
July 20, 2025
Tabatha Style Cardio. All out intensity with jog in between with pull-ups supersets.
Follow me as I practice patience while the jump rope is getting stuck in my feet.
Notice how I refuse to let my frustration take the best out of me.
11:55
Jump rope & jog intervals w...
Tabatha Style Cardio. All out intensity with jog in between...
July 20, 2025
Cardio & Pushups to the bench with self growth tips
12:17
Cardio & Pushups to the ben...
Cardio & Pushups to the bench with timed sets to induce...
July 20, 2025
Cardio Jog in place with fat loss coaching and piriformis massage.
How to get lean by self awareness.
How does your body adjust to your fat loss strategies? Your body thinks like a state with an economy to run...
Why 'I just snack in the end of the day, nothing big..' is the reason you're stuck and not getting leaner just fatter.
Pump up the cardio and get real about your focus!
Tips for speeding up fat loss for you!
14:17
Cardio Jog in place with fa...
Cardio Jog in place with fat loss coaching and piriformis...
July 20, 2025
Hello Superstars! Who's on Defeed 2 Refeed? I am! It's time to lean out a bit from my bulking mode and that means cardio will be my friend to burn more calories!
10:38
Cardio Jog In Place while I...
Cardio Jog In Place while I tell you my story
July 20, 2025
Set the Glutes on fire with fire hydrants. Yes they suck, I hate them but they're great.
Here I do reps + isometric holds between sets.
Resistance bands training with speedy reps!
11:57
Glutes on fire with peak ho...
Set the Glutes on fire with fire hydrants. Yes they suck, I...