Core, Rear Shoulders & Hula with leg raises

Superset the core training with rear shoulder sets with my isometric dumbbell cross on the floor!

Hello Superstars!

It's August 3, the first Sunday this last month of summer.

I have no idea where time flies! 

I've been training hard for 3-4 months with no week off, but now it's time for rest.

I'm grateful for my strong body, and for my meditation practice. It truly is my oasis. 

Right now I'm allover the place in what I want to do, how and what ways, it's like a mid life crisis I guess! 

In this phase of uncertainty about myself  I rely on my daily fitness life routine, I focus on that to have a powerful component to keep me on my path.

Looking back on my life I remember the many times I was in despair, feeling lost and terrified about life, guess what I chose to do every time? I kept showing up for myself, I kept training, I kept up the practice.

You see, the worst I could do is to let myself down, drown myself in alcohol or drugs, or give up hope that one day it'll feel easy again, right now, just stay in the present, one day at a time.

I know many of you are experiencing similar challenges in your life, maybe not now, but in the past or coming up.

I want you to know I too have my struggles and doubts, I too wonder what will become of me, what will happen etc.

It's normal, it's life. I find myself childishly thinking 'why can't it just be like this or that'...!

My heart is with you all, I know the feeling of losing everything you have or know, to feel powerless and afraid of the future.

In those moments, again, I rely on my self to keep going, to hold on to faith and trust the Universe. And I motivate myself that it is more exciting to live a life as an adventure I can read and be proud of to be my own hero, that I conquer all my fears and keep going. That wins over having a 'princess life' without ever being tested for my real strength.

When I feel apprehensive and without a clear goal or direction, I do all I can to just be present here and seize the day, the training day or the rest day.

And every day I wake up to  new morning I repeat my laugh therapy workout to do all I can to stay positive.

It's just too risky to succumb to sadness, there truly is nothing to gain there, is there.

ALL MY LOVE to YOU ALL. 

paulinenordinfighterdiet.com

A new article about me!

https://shoutoutla.com/meet-pauline-nordin-fitness-coach-mindset-coach-fitness-trainer/

Hello Superstars!

FAQ: How do you structure a workout plan with my workout videos?

Answer: It depends on what your goal is, your current fitness status and choice of frequency.

If you have 5 days a week to train you can vary upper body with lower body every other day.

You can try my favorite right now of less volume per muscle group and pretty much hit everything every day five days in a row.

The fewer muscle groups you train the more volume of work you can do, but that also means less metabolic boost by training more body parts more often.

It's pretty useless to go train 'arms only' and 'shoulders and abs' if you're like me interested in staying fit and strong, not really interested in 'bodybuilding training' in a traditional way.

I have done my decades of body part training to the extent I'm over it. I have no interest or patience anymore to work chest & triceps only in my day!

Since I don't train to get sore, I train more power style with speed I can train more often.

The program I'm writing  a new book about Fighterdiet the lifestyle that will reflect this 'new era' of fitness training I'm in love with.

For about 6 months I focused on training heavier and gain muscle, I enjoyed it until I realized it felt too much of 'been there done that'.

I reflected upon my fitness life and goals. I care the most about wanting to go train to feel great and to keep chiseling my body. It's more important to me to love every workout than it is to attempt to gain more muscle.

My intention with all my fitness training is to progress, to build more muscle, but that's a mindset thing, to make sure I don't just soft train and get lazy.

I feel I train with more intensity and focus than ever, my sets are tougher than ever because I train much better and for longer sets with faster tempo than I ever did.

I do sets of 60-90 seconds leg press, I do 45 seconds long speedy sets of dumbbell shoulder press, I work to tolerate the acidity buildup in my muscles with higher heart rate.

I love doing cardio 5 days a week, I do longer intervals and I do steady state. I do this for my heart health and stress relief, and for the fact it enables me to train legs in particular a lot harder.

My body loves this kind of training, doing jump squats for 45 seconds as fast as I can gives me a high.

Coming back from so many injuries this training style allows me to feel more safe about how I train, heavier loads are naturally more prone to cause injuries.

Yesterday during my training session I wanted to do deadlifts...I thought, if it's light and with speed instead of heavy and slow I should be able to do it and escape my previous soft spots (former injuries to my hamstrings at ischial tuberosities where the tendons originate) but that turned out to be inaccurate.

After a set of light and speed, I felt my body warning me 'don't do this, it'll set you up for a new tear'. I listened and changed to a safer way to do hip extension work.

I'm sharing this lesson with you to show you that some exercises you love or been doing for a long time might not work anymore, the curve of loading hits the same 'soft spots' and you keep repeating your injuries.

To go back to the FAQ about how to structure your training with my workout videos, here are my follow up questions for you to reflect upon after reading this:

What are you training for and what do you want to get out of your training life?

Do you have injuries that limit your exercises?

Have you checked your ego to make sure your form and execution of your training is actually good?....

Remember, experience 'working out' does not in any way mean you know what you're doing technique wise!

If you can't handle being corrected or wanting to check your form then you're limiting your growth due to your ego.

How long sessions do you want to commit to?

What's your current workout volume?

How many total sets do you do in a workout? 

What do your sets consist of? Time under tension? Reps?

Have you timed how long your sets take?

There's a huge difference between doing 20 pushups and doing 30 seconds pushups...

And now, here is a new 20 min workout for you to try!

10 min seated humming meditation! 

Back workout with rows on the floor! These short range dumbbell rows that are great for reducing the overstretch in shoulders

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!

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.

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!

T-bar rows with alternating reps and isometric holds on the floor for rear shoulders!