Did you watch the Fighterdiet Mindset Video #1?

Then hear is the must watch follow up video to start getting those diet epiphanies and lead you to understanding yourself!

I remember when I was new to fitness and bodybuilding, I copied routines from the fitness magazines and put them to the test.

Little did I know those routines were not real, they were made by editors who didn't train much themselves!

Today in my coaching life and training clients who've been lifting for years or for decades like me, and I've come to realizing how many still overtrain and understimulate by using workout programs that are either not realistic or outdated!

This is why I share my real training videos and real workout strategies with you.

In this current workout plan I show you the way I build my body.

The way I train nowadays is not at all the way I worked out in my 20-30s.

The benefit with working with me is I help you progress in the gym by training better, not just harder!

I also have no interest in having you stuck in false beliefs about workout volume and frequency.

It's important to me as your coach and trainer that we are on the same page about training.

If you feel defeated and discouraged about comparing yourself to your younger self and lose motivation by that, check out this video and you'll regain your confidence about strength training and making progress throughout life!

For you who want to add glute strength and muscle size, go for this program:

https://paulinenordin.uscreen.io/community/channels/seizethetrainingday

Hello Superstars!

It is wednesday and day 2 on my 4-12-1 workout plan for myself.

I have set my goal to complete 12 workouts in 4 weeks time.

Can I train more? Yes.

Do I have to force myself to do it? No.

Right now I don't want to pressure myself to commit to more than I feel is good for now.

I want to look forward to every session and when I have a lot of extra challenging things going on to handle, then something has to give.

I accept that I can not achieve or do everything up to my ego's liking.

I don't want to feel that I am not doing enough up to my own personal standards.

I don't care about what other people think about "performing at living life", but I have my mind that sits in the corner and loves to tell me about ideals, being productive, have high ambitions, follow the culture of the harder you work the cooler you are.

That mind is conditioned by my surrounding, my environment. My mind is shaped by what we all collectively have as the standard to strive for.

And if I don't follow this mentality I hear my thoughts confronting me about it:

Why am I not doing what everyone else is doing?

Why am I not just making my life easy and follow the rest?

Don't I care about being respected or admired? 

Am I not a my resume, what I've accomplished?

Don't I know my worth lies within what I do for other people?

Don't I know that sacrificing for others is more important and valuable than listening to my heart? Oh, that selfish nature is frowned upon. 

To care about how I feel and what I choose to do must be according to doing the right thing for others, right?

So then, here I am in fitness and so called wellness circles.

The focus is on body transformation.

Everyone comes in with wanting to transform the body, achieve fitness goals, getting in shape after all, and then somehow stick with it....

That goal has not changed. The program or mindset must evolve, this is not about getting it done, maintaining results and then forget how do you feel in the daily living the lifestyle?

When, when, when will you have time to slow down your mind and start to challenge your mind the way I do?

Without the desire to go inwards, start reflecting upon your Self, who you are when you are not your mind, the same demons of body, looks, ideals, living up to expectations of others will keep haunting you.

I know that you want to find a healthy body and mind in balance. 

I know you wish you could speed up the process and somehow hit diet epiphanies, understand it all, and then move on, live your life...

But it's not the way it works.... The body transformation is the easy part in this.

Your self-awareness and your self-relationship take more work than any muscle physique ever will.

When you come in to my so called fitness coaching you must see this is the greatest opportunity for you to find your true self and build a long-lasting marriage to your own heart.

This is my passion, to help you and guide you to dare to go inwards, to question all you've been told is what you are or what you are supposed to be or do.

It is scary, I know. You will be pulled between wanting to live up to your parents' wishes or your partner in life's idea of who you are, and wanting to run away, escape from everything and just start over where nobody knows you.

So where do you start this fitness life journey with me as your coach?

You come to terms that this is a self commitment, I am just there as a sparring partner in self discovery and self transformation.

I live my life for the first time as Pauline, just like you live your first life as you right here and now.

We don't have any manuals or books to follow every step of the way, we all go into unknown territories of our Selves.

What I do as your coach and leader is I do all this for myself, every day is another daily practice of mastering my mind & mastering my body.

I choose this way of life, the forever routine of self expansion using my body as the instrument to work on self discipline that gives me the freedom.

When you commit to yourself and commit to my coaching you and I become friends for life. Because you can't build a powerful empowering relationship like it's a little romance for now, not a marriage or a long term partnership.

I coach and teach Mind, Body & Self. All in one. I can't work on one part of you like you're a muscle body part project.

I go deeper than all other fitness coaches and strength training coaches for women. 

Why? There are no strong bodies created under the supervision of weak minds, and the secret to life is to enjoy it, including the so called fitness life.

My goal is always to seize the training day, one day at a time.

In my life it is training day every day for mind, body, for my Self.

When you come here and want to discover or learn Fighterdiet, remember what diet means: way of life and what we consume, absorb, nourish ourselves with. 

That means who you surround yourself matters.

You become a mix of the closest beings you choose. 

Every thought you have colors your idea of who you are.

So Fighterdiet really is more than a diet plan or a workout program...Welcome to my way of life, one day at a time.

Let's start from the beginning with one Fighterdiet mindset video for you to reflect upon today.

One step at a time.

You can't rush insight or clarity, you must take the time and let yourself take time.

When you think about it, what else in life do you have but time to learn and become your own best friend?

Welcome to my Real Fitness Coaching, it is not what you think it is and you'll realize that is the greatest part of it all.

The Menopause, perimenopause, the fear of estrogen, semaglutide propaganda and my thoughts on the marketing towards women

Are you stretching your hip flexors and still feeling that tightness in the front of your legs?

Do you feel the quad and rectus femoris are resisting stretching?

Let's try to solve it with this routine focusing on the upper thighs for releasing the hip flexors, and then glutes with piriformis and lower back self massage for releasing tightness in the lumbar region.

Working on your forever diet project: how to do you feel about the same old struggle over and over?

Are you still thinking you should get out of your diet project and body fitness training goals you never achieve?

Are you frustrated thinking you need to get over yourself and graduate from fitness school?

Let me share a reality check with you about this work we do on ourselves and the expectations that go with it.

I compare my personal forever goal of my sleep optimization routine with your current healthy life balance projects.

Remember I solved my diet and body fitness projects of my past, Fighterdiet is my brainchild and keeps me from being in that typical yoyo dieting routine and fat regain and then lean out, regain and relose that 99% of who I know are kinda stuck in.

My point is you must accept yourself, realize there is nothing you need to prove to anyone.

The whole daily life is an adventure, a practice, an education.

So, have you come to this insight about your ambition to solve your problems?

Defeed 2 Refeed Essentials:

This lesson is essential for understanding the Fighterdiet Defeed 2 Refeed routine with the intervals of fasting and feasting.

I explain why intermittent fasting is a misnomer, what to know about hunger and appetite and how to set up a 2MAD eating schedule.

I show you different ways you can choose to fast and feast, how to pick the window of eating that you enjoy.

You never see me deadlift nowadays, do you?

If you do it’s light and not loaded to challenge my muscles. 

Romanian deadlifts, sumo deadlifts, unilateral deadlifts, conventional deadlifts, off the rack walkout straight leg deadlifts, on the bench stiff leg deadlifts: I did them all for many years!

I train clients who are half my age with unstoppable bodies. Deadlifts are part of their routine to build strength and muscle. 

I used to do 20 sets of heavy deadlifts, if not more, I pretended I didn’t do as much, you know, to not get criticized for doing what I wanted, not following the protocol everyone else had as guide.

I didn’t follow the strength and muscle building programs of other trainers, I did it my own way.

At times I used programs like MAX-OT and the reduction of my extreme workout volume always led to a sudden increase of strength and muscle size.

How come? Well, I let my body adapt to grow. I remember my younger self who reasoned my body didn’t really need periodization, or rest.

My young mind justified training for hours without taking time off for years. 

Since my body didn’t stop me I considered it a right for me to train as much as I wanted and as hard as I wanted, I trusted my body would tell me when I needed to rest or slow down.

Well, when my body was tired my mind turned tougher, dig in, build true discipline, grit, to show myself who’s the master, I identified myself with my mind, I was my mind.

I had a strong body but I did have many strains and tears, they accumulated over the years, and I learned a lot from every setback.

I did not want to stop training, it was my addiction, my drug, my outlet.

I felt it was ok to never rest, you know, since I never took any pain killers and stayed drug-free all my life. 

Do you remember when I was sitting on facebook live crying about having to stop training to have hamstring surgery? I had never taken more than one week off for 18 years and I was terrified about what would happen. How would I train if I did get back to it?

I was in despair and felt I had nothing to live for if I had no body to train hard anymore.

What would my fitness life be without deadlifts? There was no other exercise as powerful as deadlifts and squats, I needed these in my life.

Yeah, you can tell, huh! My mind was closed off, I was filled with fears of losing my strong physique I had built since I committed to bodybuilding Feb 20, 1999.

Let’s now come back to today and my work as coach and trainer.

I have noticed 10 things that make women over 40 believe you can’t build your body after 40.

Most of my clients are unaware of my training life evolution, everyone is living with the fitness trainer Pauline Nordin in my 20s or 30s.

Most women who come to my coaching believe that I am doing the same old I’ve always done, or that I don’t even lift anymore, that I just do yoga and walk in the forest.

But if that was the case I would not have the strong muscle body I still have.

It is very important for me that you know my perspective, my way of training life I live today.

I am not comparing myself to other female fitness trainers who are stronger than I am, who have not trained their bodies like a maniac the way I did.

I am here to tell you about my fitness life so you might feel less defeated and discouraged in your own bodybuilding life after 40.

10 Things to know about my training life after 40, I’m 44.

1. Deadlifts are out for me: the loading curve hits the spots I have injured multiple times. This means I keep hitting my weak spots, I risk tearing again.
   

2. When I record workouts for women who can deadlift I only do the move to demonstrate, I do not load it. You must be aware of this so you load your lifts according to your ability, not copy my too light work you see in my videos.

3. I have made it my expertise to create new ways to override my soft spots and overload my body in other angles, so the toughest overload area hits a stronger muscle or joint area, for instance I purposely flex my hips instead of extending them in moves hitting hamstrings who extend at the hips.

4. I use timed sets to overload my body that produces greater work compared to going by the good old 6-20 reps style. It is harder work I do now than I ever did when I was young, that is why I build more muscle now than in my life doing 6 reps with max weight.

5. I train with excellent techniques instead of doing sloppy cheating, I can’t get away with that, training my ego results in strains.

6. My priority is to stay in training mode, I take care of my recovery like a true professional athlete, not a gym rat.

7. I listen to my body and practice self care for my muscles and stay consistent with healing therapy for my body. I train hard and rest harder!

8. I do way less volume per workout, I do more full body workouts with very little volume per muscle group or body area. The main reason is fatigue and lack of enthusiasm in doing more than a few sets per move.

9. I focus on 1-3 exercises and work each set with full attention, mindfulness and presence. Every second under tension matters, it’s a type of meditation: laser focus.

10. My reduction of workout frequency has given me more muscle strength and muscle mass than I had in the past. And I stay leaner than in my toughest, hardest training era of my life. The reason is my nutrition discipline is consistent, not fluctuating.
    
    I hope this gives you insights and helps you feel more confident in your own training life.
    
    I welcome you to join my coaching and training community to get more real fitness life coaching instead of living under the cloud and believing you’re inferior, inadequate or too weak.

You’re not, you’re just not in the right fitness training tribe!

Watch my Deadlift tutorial today! 

The whole Seizing the Training Day Thing

Long gone are the workout days when my body let me do whatever I wanted without holding me back.

I was young, ambitious and hungry for building my body the way I envisioned a Frank Zane like physique, but as a woman.

My young self looked down on people who listened to their bodies.

To me that was a real sign of a weak mind! Nobody gets strong with a weak attitude, that was my motto.

Compared to many I took good care of my body, and yes, I did, but on many conditions.

Nutrition, stretching, body work to heal my aches and pains were all part of my routine.

I trained with good form, the gym crowd always complimented me on my dedication.

Yes, I was always training, I never quit, I kept up my discipline, practiced the daily fitness and bodybuilding lifestyle for years, decades.

But if I ask my body today about what its master was like it would be "she never let me rest, she never quit, she kept taking out her lack of dietary discipline on me so it was hours of training for months in a row with no pause at all.

She just expected me to be there and talked about me like I was worthless, unwanted, never good enough. When I needed her love she got mad, she was going to prove to me who's the boss...I was not allowed to BE a body with any needs. That is how I felt".

-Signed by my physical body from my younger fitness life era.

Today I listen to my body since I know I can not replace it, it is the only real home and asset no money can buy and time can't rebuild back later.

When I say I must seize the training day no matter what it truly means exactly that.

Instead of destroying my body or overtraining I focus on quality and keep my true motivation for doing so close to heart:

I want a strong body that feels good to live in for as long as I live.

That is why I expect myself to train accordingly.

I expect myself to show up to train at the level my body permits and find a way, not get discouraged comparing myself to my younger body self or to others who can train harder, longer or are stronger than I am.

It is hard to stay motivated and train to gain strength with physical limitations and body restrictions, that drive and energy to go hard and give it all fades away when you can't do it without risking injuries.

However, the way I choose to see it is this is the real test of character.

I choose to be grateful for everything my body lets me do instead of assuming I can do it all.

This mindset has transformed my training philosophy for the better.

I will never take my body for granted again, this insight has given me the greatest love for training I've ever felt.

Paulinenordin.uscreen.io