Top 5 Workouts in March Number 2

The 30 min Full Body Superset Workout

Hello Friday!

Here's the top 5 WORKOUTS you loved the first 12 days of March:

Number 1 is Superset Legs, Core & Pelvic Floor with a bit of upper back.

Did you try this one?

The chapter Beyond Diet Culture & the Fitness Body image:

Pauline reflected on her experience with dietary idealism and fitness body culture, expressing her aversion to the constant focus on perfect nutrition and meal timing.

She emphasized her personal approach to health, which prioritizes happiness and sustainable lifestyle choices rather than strict diet plans.

Pauline expressed relief at no longer feeling pressured to promote a specific 'clean' diet or fitness body image, stating that she prefers to focus on living a healthy and fulfilling life in a way that suits her personally.

Healthy Eating as a Love Story:

Pauline discussed her approach to diet culture, emphasizing the importance of finding satisfaction and joy in healthy eating rather than focusing solely on restrictions.

She explained how she uses protein powder and varies her vegetable intake to maintain her health while avoiding foods that aggravate her gout.

Pauline described her philosophy of viewing nutrition as a lifelong love story rather than a temporary diet, allowing her to make conscious choices and avoid falling back into unhealthy habits.

Sustainable Nutrition and Enjoyment:

Pauline discussed her approach to diet and nutrition, emphasizing a sustainable lifestyle rather than perfection. She expressed frustration with nutrition advice that focuses on fears and restrictions, arguing that such approaches are not sustainable and often overlook the enjoyment of food.

Pauline highlighted the importance of balancing enjoyment with health and criticized the fear-based messaging often seen in diet culture.

Sustainable Eating for a Free Life:

Pauline discussed her approach to eating and lifestyle, emphasizing that she has developed a sustainable way of eating that doesn't require strict tracking or meal prepping.

She explained that it took her about 7 years to figure out how to eat in a way that works for her lifestyle, moving beyond traditional dieting methods.

Pauline described her philosophy of living freely and enjoying life without feeling guilty about food choices, noting that discipline and devotion lead to freedom rather than restriction.

Healthy Lifestyle Beyond Diet Plans:

Pauline discussed her approach to maintaining a healthy lifestyle, emphasizing the importance of personal freedom and responsibility over strict dieting.

She expressed skepticism about the effectiveness of traditional diet plans and nutritionist guidance, arguing that many professionals in the field struggle with the same challenges as their clients.

Pauline suggested that true healthy eating involves addressing mindset and self-relationship rather than just following recipes or diet plans.

Critiquing Diet Culture's Failures:

Pauline discussed her views on diet culture, emphasizing that unrealistic expectations and idealized images promote feelings of defeat and discouragement when people cannot maintain them.

She highlighted that many people seek quick fixes like drugs, pills, or surgery rather than addressing the underlying mental aspects of eating.

Pauline concluded that diet culture thrives on people's failures, as there is little genuine desire to solve the root problems of overeating.

Sustainable Fitness Beyond Body Image:

Pauline expressed her strong opposition to promoting fitness through body image and traditional diet culture, stating she does not want to be associated with bikini body competitions or strict macro tracking.

She emphasized her focus on simplifying lifestyle and promoting mental health over physical appearance, explaining that she wants to help people achieve a sustainable "fit feeling" rather than temporary physical goals.

Pauline clarified that she has no interest in promoting before-and-after transformations or maintaining a fitness-focused public image, as she believes these approaches create unnecessary pressure and don't lead to lasting health.

Wanna Listen to this episode on RADIO PAULINE? Click to access the ZOOM Audio clip:

https://tinyurl.com/5e8wt8x9

What if people THINK I’m weird?

Great, I stand OUT I don’y fit IN.

What if they LAUGH at me?

I can ONLY win.

Remember you don't have to be in the mood or be happy to laugh!

Laughter is physical exercise, it's training! 

Join my 10 minutes of laughter yoga from today: you might not be able to stay grumpy when you watch me.

Here's to being present and drop the overthinking.

Here's to losing feeling being self conscious about what people will think about you!

 Here's to mind transformation and self expansion!

Pushups & Humming combination training: did you try this one?

Hello Superstars!

Please tune in to this update via Radio Pauline and help me spread the information!

Intuition and Lifestyle Transformation:

Coach Pauline shared personal experiences about leaving the USA for a new life and emphasized the importance of following one's intuition while acknowledging fear and uncertainty.

Pauline discussed the development of the FighterDiet, which began as a solution to her own fitness and diet problems and emphasized that the FighterDiet is a lifestyle and Fighterdiet is about long-term well-being rather than temporary fitness transformations.

The coach stressed that her training approach is a lifestyle rather than a temporary program, and expressed a passion for helping people develop a positive self-relationship.

Fitness Coach's Swedish Transition:

Coach Pauline discussed her transition from the US to Sweden, including challenges with registration and relocation after 20 years of building a fitness career in the United States.

Pauline expressed frustration with the fitness industry's focus on superficial appearances and explained her decision to distance herself from this culture, despite having an established audience who expects a certain image and behavior.

Coach Pauline emphasized her commitment to evolving beyond traditional fitness norms and attracting a new audience focused on holistic well-being, mindset, and positive living.

Balanced Fitness and Self-Care Journey:

Coach Pauline shared her personal journey of maintaining fitness while embracing a more balanced lifestyle that includes nature walks and laughter yoga, emphasizing the importance of self-relationship and self-care over strict macros or body perfection.

She expressed gratitude for her community while acknowledging the challenges of maintaining momentum and making decisions during periods of fatigue, emphasizing the value of self-compassion and trust in one's abilities.

Pauline's Private Community Platform:

Coach Pauline discussed the creation of Pauline.uscreen.io, a private community platform where members can access her training videos, narrowcasting radio show, and healthy eating strategies without relying on social media.

She also mentioned that the Fighterdiet Recipe app is being phased out as she is not investing in its development, choosing instead to share recipes directly in her community.

Coach Pauline emphasized that building real connections with committed members is more important to her than maintaining a separate app.

Empowering Women in Strength Training:

Coach Pauline Nordin announced a shift in focus for her social media and fitness training approach, emphasizing a connection with women who prioritize strength and wellness over appearance-based fitness goals.

She expressed a desire to move away from her previous audience of primarily men and instead target individuals who align with mind-body meditation and strength training.

Coach Pauline also mentioned changing the name of her social media Fighterdiet Instagram account to reflect her new focus on mind and body training by renaming it to coachpaulinenordin. 

Laugh Yoga Website Collaboration:

Coach discussed her plans to build a new website called "Laugh with Pauline" in addition to a new collaboration with her sister, a holistic healer who specializes in sound baths and sound journey meditation.

She expressed her passion for spreading laughter yoga worldwide and her personal goal of happiness.

Coach Pauline shared her recent experience of feeling free and fulfilled during a day in the forest, emphasizing her desire to help others while staying true to herself.

Laughter Yoga: Fitness for Joy

The coach discussed laughter yoga as a full-body and mind fitness workout that promotes true joy without conditions, emphasizing its ability to induce real laughter via intentional laughter exercises and create a state of meditation where cognitive reasoning disappears.

She explained that laughter meditation, similar to focused meditation, requires dedication and training, but differs in being a dynamic, full-body workout that stop thinking and allows for joy and happiness regardless of mood.

Coach Pauline concluded by expressing gratitude for the life journey and encouraged staying connected through her community.

Watch the ZOOM video here:

https://tinyurl.com/52xenbfz

Psoas Release part 1: If you feel stiff in the front of your thigh and no release with stretching, try this!

How do you train your quads when one knee is injured?

In this 10 minute quad workout I start with alternating leg raises sitting on the floor.

After the warmup I use ankle weights to add resistance to the training to challenge my rectus femoris that works on both knee and hip joints.

I do unilteral sets of 20 while making sure I lean forward with my body, paying attention to form and avoid making my body skip the work!

Now it's time for isometric holds alternating left and right while I talk about how to solve muscle asymmetry or different sized body sides.

I go back to heavier loading for the dynamic leg raises alternating left and right for sets of 10. 

In the end I attempt to do a pike, where I straighten out my legs in air, it's very challenging! 

Two legs out at the same time is too tough, so I alternate left and right instead! 

MONDAY workout: Lats & Core rebuilding shoulders after injury!

This 10 minutes long Lats & Core Workout starts with curl-ups over a bench with different range of motion for the abs followed by a barbell pullover for lats.

Now I use the barbell to do weighted curl-ups with peak hold superset with knee to elbow curl-ups.

After that it's time for pullovers on the floor, being utmost mindful about the risks involved with the exercise overhead.

I use the barbell for a supine leg raise, keeping the lower back in contact with the floor and then use heavier counter weights so I can keep doing my ab work safely.

With the dumbbells in my hands I do torso windshield wipers and keep my core stiff using my obliques, superset with leg raises.

Did you sign up for the YEAR? Then this link has your 50 book bundle and then some!

https://paulinenordin.uscreen.io/programs/the-year-membership-book-bundle-more-than-50-exclusive-books-for-you