Hello Superstars!

Happy Saturday!

It's cold in Sweden, it's snowing and I walk around in flip flips on spite!

I'd love to take the time to thank you for being here and keeping up the good healthy fitness life routine throughout the holiday season.

It's thanksgiving on Thursday, it's nothing we celebrate in Sweden but as an American I do!

10 things I'm grateful for:

1. My body and health

2. My family 

3. Having healthy food and being able to eat well

4. Hot water! Thank GOD for being able to use warm water for showers

5. My shoes and the SUPER THICK coat my sister gave me, just need to take it to the tailor for fixing a broken zipper!

6. My CAT and that he's healthy and HERE with me

7. All YOU my clients who come to train and share about our training together on social media, it keeps me in business.

8. Every day there's no DRAMA and I can KEEP GOING

9. Having passion in life, having interests and hobbies

10. For Meditation and being my own best friend so I care about my wellbeing and give myself love, care and understanding.
    

I hope you all feel good right now and if you're worried, stressed out or feeling completely overwhelmed, it's OK!

I am HERE, we take one day at a time, we do our best.

Be KIND to yourself.

Keep showing up to the good routine, even when it's hard.

Pick easier routines, do LESS intense workouts, take a break from OVER TRACKING your macros, relax a bit!

Watch this video for peace of mind, and come OVER post a comment here, or TAG me on instagram! 

10 tips K.I.S.S Meal prep & Healthy Eating

Do you need to be so ideal in your nutrition?

What does it take to last and thrive in healthy eating?

How do you simplify your meal prep so you can keep up no matter what your life routine is like?

Here I share 10 strategies you need to implement to get out of diet prison!

Are you getting deep enough on your side lunges? Or just bending over turning the lunge into a deadlift?

Here I use a bench to focus on depth and avoid taking too long a stride to compensate for adductor immobility.

To be able to get to the bench sit back into your hips, keep the back straight.

My squat routine will be perfect for you to improve on your adductors and depth of your squat. The key is to sit back to extend the hips as if you're trying to get out of the position. Avoid 'leaning into knees and round the back'.

When you work on the squat mobility with focus on adductors and ankles/calves you'll notice how it'll improve everything lower body wise!

From Zen 2 Insane Pre workout energizer breath work routine.

Follow along to get psyched up and ready to train hard.

Instead of slowing down my breathe I increase the intensity and speed, it's like my private prep for workout war.

Today on Fighterdiet.com

Why tracking macros won't last:

At some point life won't let you be so perfect to control your diet. 

How do you let go of the overwhelming monitoring? 

How do you practice portion control when you always overdo it?

Step by step how to learn about your own basic foods, make your own guidelines. 

You Start an intermittent tracking routine.

This is how you build up self discipline & mastery of your nutrition!

https://paulinenordin.uscreen.io/programs/why-tracking-macros-wont-last

This is a great Lean Muscle meal plan.

Fighterdiet 100% plants meal plan with Mango Caramel Oat bran, Cabbage bowl, Tuscan artichoke salad and spice hemp bar.

Calories: 1948

Protein: 171 g

Watch my Fighterdiet coaching lesson about how to adjust the meal plan, select a few of the recipes and more tips on how to simplify your diet!

Do you still squat like you’re trying to escape the work? 

When I was younger I didn’t put any real effort into mobility. 

I didn’t even know the difference between stretching just to stretch vs working on real range of motion.

My squats were sacred, I loved to go heavy and hard, doing volume of it. 

I had good range of motion, I was not doing shallow reps, but I also didn’t improve by checking my form properly.

I was a typical gym rat who refused to work on my obvious shortcomings. 

I took it as criticism and I wasn’t willing to take it constructively.

I made it into a story for myself how my workouts were too important for myself that I wanted to train without an audience, no judges no trainers. 

Guess why? I was attached to my performance and if I saw myself for real I’d feel like a loser, inadequate.

I was more concerned about having the freedom to train just to train than to work on mastering real great technique.

Live and learn. It’s my gain now!

There’s no way I want to train like a gym rat or like an arrogant, ignorant fitness toddler, I am too proud to let myself do that!

When you work on your squat mobility with me you’ll notice how much more productive your workouts become. 

I just uploaded my 10 min squat mobility routine for you, come watch and implement it in your leg day routine!

Fighterdiet Peanut Butter Bliss #1 meal plan.

If you LOVE your diet you won't LEAVE your diet.

Imagine being excited it's Monday and you're LEAN, Strong and satisfied because you choose every day to EAT to get high on your own nutritious food supply!

Let's foam roll and talk about inflammation, pain and aches, popping ibuprofen to stop inflammation or why not.

Foam Rolling the Body starts one minute in after I get my hair out of the way.

We start with the quads, the work inside thighs, the Vastus Medialis, and then keep working one area at a time without spending too much time.

I have mandatory things I do for my body: the days I have hours for stretching, training are far gone.

I talk about ibuprofen, inflammation and what happens if you forget that you need inflammation?

Should you stop inflammation if you want to recover and if so, how?

The original Fighterdiet Cookbook with 86 unique recipes from 2009!

All the classic recipes designed to build muscle and burn fat.

Download the book and start the POBO life designed to make defeed 2 refeed get lean routine EASY and delicious!