Pauline Nordin

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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

Pauline Nordin

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,...

Pauline Nordin

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.

https://us06web.zoom.us/rec/share/or4CJHVOJrYiIFFVLCpRYSz4CAmYTpy0Qo3Ba3qc4jP64yYfSfgQauQSBfO1Nx4z.bCCMbh9HgbdsP9mM?startTime=1772359963000&pwd=DO9hNTT2a9BxfOhdagAAIAAAACAVddx8WLP1swsnWaNQuUr3gCenvWCtTMxsH-CMhdladsUqgVZsKffMjZOC3GhrsjAwMDAwNA

Pauline Nordin

March 02

This is the Ultra Marathon of Laughter Meditation, not for beginners who are new to Laughter on purpose!

In my Black Jack 21 Laugh Marathon you join the training this way:

Start laughing with me and breathe deeper between your laughs the way you notice I keep going.

Set a timer on and see how long you can go on before you fatigue!

Now you have a goal to strive for: can you last 21 minutes with me?

Welcome to play my game Black Jack 21 Laugh Marathon: the house always wins in the end!

27:44

Black Jack 21 Laugh Marathon

This is the Ultra Marathon of Laughter Meditation, not for...

Pauline Nordin

February 28

Today I’m finishing my laugh yoga leader certification!

I’m stoked to build my personal style of what I feel is the ultimate mind & body training routine.

Laughter interval training superset with diaphragmatic breathing builds health & happiness.

I lead my own LAUGH HIIT workouts every day and it’s part of my meditation practice.

You don’t need to laugh AT something funny to reap the many benefits of daily laughter exercise.

You just have to DO the laughter and keep building your stamina!

When you train to laugh daily regardless of your current mood or circumstances you CHOOSE to make yourself happy.

To me it’s the ultimate self empowerment routine.

Instead of depending on OTHERS to give you joy, YOU make it happen!

I started training daily laughter intervals myself November 6th 2019, the same day I committed my life to daily meditation.

My reason was I wanted to take charge of my mind to be happy for no reason no matter what was going on.

This became my second great life love story and my true passion:

First it was building my body.

Then it was building my mind.

And now I’m starting this new chapter as a certified laughter yoga LEADER so I can lead you who WANT to love your life and seize every training day.

My next goal coming up is to become a certified laughter yoga TEACHER and to spread the joy everywhere I lead my Laugh HIIT workouts.

Do you know why I feel so happy about this?

I’m making my best friend filled with love & joy and that life long friend is my SELF.

Come join my online laughter club I’m opening as soon as I pass the exam today!

PAULINENORDIN.uscreen.io

Pauline Nordin

February 27

Challenging Fitness Transformation Norms:

Coach Pauline reflects on her concerns with fitness body transformation challenges, emphasizing that she prioritizes athleticism and real-life fitness over extreme body composition goals.

Coach Pauline critiques the industry's focus on before-and-after photos and Monday accountability measures, arguing that these approaches don't reflect the complexities of real life.

The coach suggests that moderation and understanding individual needs are crucial for long-term success, contrasting with the industry's emphasis on quick fixes and extreme short term transformations to drive sales.

Sustainable Fitness Habits:

Coach Pauline discussed challenges in maintaining fitness transformations, highlighting issues like action paralysis, lack of self-help programs, and the tendency to revert to old habits without proper training and moderation.

She emphasizes the importance of developing sustainable habits and avoiding an all-or-nothing mindset, advocating for a circular approach to fitness rather than linear goal-oriented thinking.

Coach Pauline also addressed misconceptions about maintaining results, stressing that fitness is not a one-time effort but requires ongoing commitment.

Post-Challenge Fitness Motivation Challenges:

Coach Pauline discussez the challenges of maintaining fitness results after completing a challenge, emphasizing that people often need new motivation and support to continue their healthy lifestyle.

She highlights that most participants are either competitive or need leadership, and many struggle to maintain their fitness routine without external guidance.

The coach also notes that people's true motivations for joining a challenge are often different from what they initially claim, such as wanting to feel healthy or overcome personal weaknesses.

Body Acceptance & Healthy Progress:

Coach Pauline discussez the challenges of body transformation and the pursuit of perfection, emphasizing that bodies reflect past lifestyle choices and cannot be instantly transformed into an ideal form.

She highlights the toxic nature of the "all or nothing" mindset and encouraged body acceptance, noting that continuous improvement is part of the process but should not lead to constant dissatisfaction.

Coach Pauline stressed that focusing on perfection can be detrimental and that accepting one's body as it is can lead to a healthier and more balanced approach to fitness.

Sustainable Health Over body composition Transformation:

Coach Pauline discusses the importance of maintaining a healthy lifestyle rather than focusing solely on achieving a specific body look transformation.

Coach Pauline emphasizes that health and self-care routines are often overlooked in transformation challenges, which typically rely on willpower and deadlines rather than sustainable practices.

The coach stresses the value of discipline, self-awareness, and self-reliance as key components of a lifelong approach to personal development and well-being.

Mindset Shift for Body Image:

Coach Pauline emphasizes the importance of changing one's mindset about body image rather than focusing on physical transformations.

She criticizes the effectiveness of quick fix fitness programs, noting that people often revert to old habits and fail to develop sustainable healthy practices.

Coach Pauline highlights that society often devalues people's worth based on physical appearance, particularly for those over 40, and encouraged a more holistic approach to fitness and self-perception.

Holistic Fitness and Self-Acceptance:

Coach Pauline discusses the challenges of maintaining physical fitness and the mental struggle with accepting changes in one's body.

She emphasizes that fitness should be about enhancing life quality rather than chasing an unattainable perfection.

The coach expresses frustration with the societal pressure on individuals, particularly women, to focus on physical appearance for validation.

She concludes by advocating for a holistic approach to fitness that includes both physical training and mental well-being, emphasizing the importance of self-compassion and daily commitment.

LISTEN TO RADIO PAULINE ⬇️

https://us06web.zoom.us/rec/share/cUrDc7hHRVqVVb3UMbzcdMVj3I5lhchxtE2Sdi7fKxGmptwLswVhMB1sf1L31vDT.Ad6Pm40ZQ7Zkfc_T?pwd=DODuQPdsMV8xxcw6zwAAIAAAAJE_DE81WhzbE9cm64zf-1aFyB4nigUX-D3uztAXAsVh82AD_CzFz0DgwbF8CJC9yDAwMDAwNA

Pauline Nordin

February 26

Shoulders & Back Boost that Metabolism!

I start feeling cold, then I start training and I get warm. That's the beauty of training!

I do standing shoulder presses with jog in between and talk about how sets done without long rest pauses make the weights I use small looking but that is not the way they feel.

After the shoulder press I do bent over one arm dumbbell rows with a prone grip, set of 10 with rest a bit.

Why don't I just do 100 reps with the weight? I can't.

Why don't I drop the weight so I can do all reps then? I want to get stronger!

I talk about how you gotta think about your sets, rest time and total workout time.

I go back to shoulder presses and dumbbell reps to build up more total volume and then I do alternating bent over dumbbell rows for a change of pace.

This is a great back and shoulder workout session for you who want to get stronger and build more muscle one circuit at a time.

After this 10 minutes focus on shoulders and back rows I went on to do a 10 min focused circuit for pull-ups.

That means 20 minutes back focus for the day.