Happy 4th!
New glute workout for you!
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 03, 2025
Thick, Buff & Strong: join me in gaining muscle and thickness!
My goal is adding size to my lower body, build my body bigger the way I never did before when I was focused on staying LEAN!
The focus area is lower body, particularly my glutes.
My whole fitness life I sacrificed my muscle gain potential because I always wanted super lean abs! That's not my body type at all.
I also under trained my glutes and legs completely since I was just like everyone else driven by my ego and it let me train according to 'how I liked it', I skipped working on range of motion, on my weaknesses and yeah I SISSY trained my whole fitness model career life pretty much.
Now I'm stoked to go the other way, to take my lower body as my project to size up, while accepting my lean abs go away! This takes daily self love and self motivation to keep a GREAT TIME working hard and building myself up.
The blessing in disguise is I never DID push the limit to train to gain, I was ALWAYS on a get lean or stay lean routine, this kills further muscle building.
For years I felt I don't care for looking at my glutes or my legs anymore, they're too SHREDDED, yes, I see all muscle, but I also feel like I'm OLD, pruny and ready for the grave!
A too shredded body that is naturally built, the way I choose to live my bodybuilding life, to me just looks OLD and malnourished, not THRIVING, fit and ALIVE!
I'm excited to share my progress and keep embracing my body's way of BEING, so..Hello SHETLAND PONY BODY Pauline, I look forward to RIDE YOU!
July 01, 2025
Legs, Glutes Program + CARDIO HIIT
The Intervals
5 min warmup mode
get into the zone
1 min
high intensity
2 min
low intensity
1 min
high intensity
2 min
low intensity
2 min
High intensity
Repeat 2-3 rounds
Complete 25-30 min
Legs & Glutes
Reps, Sets & Rest
Uni Glute Bridge
2 x 45 sec/side
Bilat BB Glute Thrust
5 x 30 reps, rest 1min
Romanian Deadlifts
5 x 30 sec SSW
Banded Leg Curls
5 x 30 sec, rest 2 min after SSW
Bulgarian Split Squat
3 x 60 seconds sets rest 1-2 min
Sumo Deadlifts
5 x 10 reps rest 2 min
Iso Uni Bottom Squat
3 x 30 sec, rest 1-2 min
July 01, 2025
Extreme Fat Loss Ambition protocol
The plan above is the baseline for this intense program.
To speed up fat loss, more training adds to your energy debt you’re building day after day in your work.
Here’s my suggestion for a ‘fitness contest prep’ routine:
Add 5 minutes of power walking 6 times a day, adding up to 30 minutes extra training per day
Do 60-120 minutes of brisk walking in addition to the workout plan above.
Swap out the HIIT workouts for less intense sessions as needed
Undulate your cardio volume so you have more intense and less intense weeks throughout the course of 2 monhts.
Avoid adding cardio as your backup plan when your diet fails
Separate your cardio workout from your resistance training for better focus and stamina.
If you don’t want to do am and pm training, skip it and plan your training to fit your life.
Split your longer cardio sessions into shorter ones and add them throughout the day to complete the total volume.
July 01, 2025
July 01, 2025
Try these hip stretches to loosen up!
02:23
Deep Hip stretch
Deep Hip stretching to loosen up the stiff body!
July 01, 2025
We ALL do intermittent fasting.
Even BREAK_FAST has it included in the term for the first meal or protein SHAKE you consume after hours of not eating.
If you call it DINNER and it’s the first meal in your order of eating bouts then that’s the break of the fast.
No matter how you turn and twist your way of eating you end up having to follow a system.
A fasting window between 9-8 got me means 11 hours.
I don’t hold on to that rule of hours thinking it’s the magic, it’s just the way I get to enjoy my 2MAD, aka protein shake in the mid am and dinner + dessert late at night.
Here’s my fasting tips for you Fighterdiet iron Eagles:
If you’re an athlete who trains hours a day, you’re a competitor, then fasting all day long is unwise unless you’re making weight for a fight.
If you keep on regaining and losing the same 5 lbs WHILE you’re on 16H fast regimen per day, then go look at my sketch about that caloric deficit you’re not in.
Fasting is simply a way to not eat all day long which makes it really tough to aware to a calorie budget intended to lean you out.
Case in point about the crazy fact you sure can GAIN MUSCLE, GAIN STRENGTH AND GAIN FAT eating only one or two meals a day, isn’t that the traditional way of sumo wrestlers nutrition strategies? Correct me if I’m wrong!
For me, FASTING serves as a mindful self mastery & self discipline practice: to me it’s a must to control my human nature, to know how to handle operate in a dietary environment with temptations everywhere.
And…my body allows me to be a crocodile, wait for my big reward, then I devour it like a gluttonous pig in the end…
I never want to be a weak little Barbie princess who can’t handle not having food for a day, I keep my cool under stress and pressure.
Self reliance & self control are essential skills I expect from my mind to be equipped with. I think highly of that.
My liver keeps my glucose in perfect range, it regulates it with ease from my daily way of life I CHOOSE to live.
I’m grateful that I don’t have diabetes or a medical condition that requires me to eat 8 small meals a day.
Before you consider gastric bypass, go Fighterdiet . ...
Did you watch my Fighterdiet lessons yet? I'm waiting for the last one recorded to upload!
20:46
The Scale & Weight Loss Pro...
How do you stay on plan to get lean when the scale is not...
July 01, 2025
New workout for a strong back! Did you do this one before?
11:07
Dumbbell Seal row Blast
It's seal row time! Follow along with my various rep styles here.
June 30, 2025
I MIGHT JUST BE VERY WEAK, Here I am, I love my Training life.
Not lifting at all the way I used to,
I Cant, my body would just break apart!
Im cringeing thinking about my old ways of training, hitting it to annihilate it day in day out and I recovered from that !
Because I was young and strong and fueled by cheat days that I
hated myself for having,
Now I see all of you still training
The same way I used to, you also tell me you are not getting anywhere, injuries keep striking.
I know I could never keep up the way you do!
And I dont want to!
I love training that grows me stronger, better, without letting my ego decide how I’m doing it.
I love that I can use very little weight and FEEL it’s very challenging, what a blessing I can train safer because I’m working on perfection of HOW I move and lift.
I love to progress and to Feel better not worse post warkout!
I’d hate to keep doing TONS of Volume of sets, too heavy loads for allowing me to return to a similar session within days, not have to recuperate a whole week!
I love training almost daily, so I listen to my body and I train the way I FEEL is right.
I know, as an athlete without a sport I’m supposed to look back at my physically strongest era of my life with nostalgia and wishes to be back in that time…but I’m not at all.
I’m relieved and thankful I learned a lot about myself.
June 30, 2025
My life, MY rules.
I can’t MAKE MYSELF choose EASE to live an EASY life.
My heart is my WORST enemy because it does not LET ME off the hook.
I WISH I cared for being loved by people who don’t KNOW what sets my soul on fire, can’t do it, sorry.
I WAIT for nobody, I need MY FULL ATTENTION & FOCUS on my daily practice and work for MY LIFE DREAM.
I LEFT all behind, I CHOSE to start from nothing in order to LIVE BY MY PASSION and LEAD others to do the SAME.
I HAVE no BACKUP, plan Bs are DANGEROUS, they just WELCOME a surrendering to FEARS of FAILURE and then I’m DONE.
I get MAD at myself many times for being SO TOUGH TO BE, this PAULINE is a demon, it HAS its grips on the BALLS of my MIND.
I’m DETERMINED.
I MUST CREATE, produce and LAUNCH what I’m LIVING, BREATHING, BEING, it’s my only THING, my EVERYTHING.
What I am and what I have is MY GIFT to YOU, you might just not SEE the true value of it YET.
And that’s alright with me, I disobey the business rules GIVE THEM WHAT THEY WANT and THE CUSTOMER IS ALWAYS RIGHT.
Because to me THAT’s a Myth I don’t care for upholding.
Most people have NO CLUE what you TRULY DESIRE & NEED, you never LISTENED TO YOUR HEART!
That’s what I do.
You bet it TAKES SELF TRUST & A DAILY LEAP OF FAITH.
But then, how else to LIVE LIFE as IS FOR REAl…. The ONLY NOW IS NOW….
I PROMISE myself to ALWAYS choose myself FIRST, if I don’t I’ll be NOTHING OF TRUE VALUE for anyone!
Stay hungry superstars!