Today is Memorial Day.

I became a naturalized U.S citizen in 2013 on my birthday.

It was my dream and life goal to live and work in California as a fitness trainer.

So on this day, as a US Citizen living abroad in Sweden I honor all the men and women of the United States military who have sacrificed their lives while doing their duty to the United States of America.

Today I remember and honor their selfless service.

I am grateful and thank you from the bottom of my heart.

-Pauline 

Now it's time to train and honor our health and bodies:

Welcome to Day 1 of my 4-12-1 Wild Woman Workout with my sister!

This is a 10 min superset workout with resistance bands.

The focus is on lower body!

We are embarking on a 4-12-1 workout routine together for reaching our training goal number 1 for a whole month.

4-12-1 stands for 4 weeks with 12 workout sessions to complete with one goal only: just seize every training day!

I'm done sending you clients on an overwhelming build muscle burn fat program with heavy loading and tons of sets so you feel wow that was a tough session!

Guess why? Most of you end up exhausted, overwhelmed and in pains! You gotta ease into it, for the mind and body.

For beginners, this might be way too tough. I know those bands look innocent!

Do without the bands to get a gentler workout!

For anyone with physical limitations, me included, try it out and adjust as needed.

For my advanced clients with limitless bodies and higher ambitions than just do a 10 minute workout for a total count of 12 in a month: this is how you make it tougher:

-Use a stronger band

-Do all training with appropriate load, squat your 145 lbs for 20 reps instead of 30 seconds in the bottom for instance.

-Triple up the volume so you do this circuit three times in a row.

-Greater Volume of work and more challenging work of the same exercises is what brings stronger muscle gains.

And then, if you still feel it's too easy, download my old school ebook attached to this video:

Badass Workouts volume 1!

I would love to see you check in with me in my Seize the Training Day community on Facebook!

Give me feedback on how did this workout feel for YOU so I can come back with a suitable workout for you!

https://paulinenordin.uscreen.io/programs/4-12-1-wild-woman-workout-1

Hello Superstars! 

It's Sunday and I am preventing my Sunday Blues from taking over! 

The best way to manage my mind is to focus on all I'm grateful for and truly put in my effort into setting my mind straight right away in the morning.

I start my day like all days with 10 minutes Laughter meditation in bed. 

Then I start with a gratitude for having health, food, a home, family and a cat.

I take big breaths and AAAAH a few times, then it's time for coffee. 

On my table I found my list of to do for Sunday I had in plan...But that was Saturday night when the energized creative night owl in me is operating.

Here comes the bookkeeping with two citizenships, trying to figure out forms and systems, then those blocks on my accounts for me to verify over and over because it does not work (glitches, errors etc). 

Then I have my editing the workout videos and lessons on my workout playlists, feeling that stress of not being able to keep up, missing the energy to set up descriptions, SEO it and then somehow promote all I do too....

My productive self wants me to keep working on my website for presenting my coaching and training services, build kits and programs, keep writing my blog, update my uscreen sites that share about my philosophy...but that website is not optimized for pictures so they get cropped off, not looking good....I can't keep up with myself, what I create one day I've forgotten to package or upload the next day.

My book I'm writing Ram the Super Cat is haunting me, it is itching in my fingers, but then my eye sight is fried from looking at screens. I got that dry eye disease LOL. Yeah, it is apparently real. Saffron extract does help a bit.

In this I am just anxious, worried, feeling overwhelmed. Being a dual citizen and now for the first time filing federal tax USA and Sweden, Europe...I'm a startup again, all costs add up, you know the drill!

"Just hire a pro to help!"...Yeah that is very affordable always!

Now.

I learn so much, I have to dive into it not run away and just do what I love, coaching and interacting with YOU...

I adjust my mind from resisting to spend time calmly to process and educate myself, to enjoy that new information, I gain more knowledge. It is very good for me. 

Today I was going to train, I had it planned. I just don't feel like it. I gotta roll out my glutes and legs, it would motivate me to train since the pains and stiffness would go away, making my training more rewarding.

But do you think I'm motivated to do that? Apparently not. Sunday feels like the wrong day to be diligent. I know it would push me out of my fog and Sunday blues.

I know all this. Still, nah, not today.

I have weaknesses, they are my forever projects in life, and I embrace that. Some things are going to be my challenges that require me to work on it, to commit and never quit or stop doing my best.

And some days I accept I don't want to be or do my best.

That is ok, I don't have to achieve, obtain or get to some goal with my self work.

This is very liberating for me who has the drill sergeant in me who will go wild and enforce things if I let it.

I am writing this because it is SO IMPORTANT you know that you believe you will follow a structure, a plan if I just give you the right plan.

But that plan will not stay the same, it will not be a certainty that the program or workout will work out. You will need to improvise, adjust, tweak and be willing to change plans to keep going.

If you fail to plan you plan to fail, when you plan then you can improvise, and I want you to realize this with me:

When I create my own training plan I do not know if it will be what I end up doing. I know when I get to the training.

If something feels off, pains, aches or I get injured I must be ready for a revision so I keep going, not stand in the middle of the room without knowing what to do.

To you all who are looking for that solid plan....It might be an outdated mindset, you think you can just DO IT, being stubborn and put your effort into it, prove to yourself that you can do it....But to me, it is not how I live my life anymore. 

I would not have a great fitness life or a life if I held on too hard to my plans, instead of going with the flow.

Some days I train really hard, I give my all. Some days I train like a great sissy and I am proud of that.

I am proud that I do not always run myself over, that many days it's OK to just be and escape from it all.

And that is why, today I'm not following my plans, I am going to the forest, listen to the birds, quiet my mind, walk in meditation for 4-5 hours, it goes up to about 30000 steps. 

This routine is in no way the way to maintain my muscle strength, build my body etc but it DOES keep me at peace with myself. That is most important for me.

I AM BEYOND GRATEFUL for YOU who are here!

Do you see the deer? Magic moment yesterday.

See you tomorrow in the FACEBOOK GROUP!

facebook.com/groups/coachpaulinenordin

Hello Superstars!

It's Saturday!

As your coach it's my role to portion out programs to avoid stress, overwhelmingness and burnout I notice is what happens from getting a load of books to download! 

This is why I'm planning on continuously feed my community with suitable training plans, build teams of clients within my community.

For me as coach I can help many more by having this structure and it helps clients succeed by reducing pressure from trying to keep up with others, or training beyond what your body or life allows.

I rather listen to your needs and share an appropriate program for you than to just send you a long list of fitness transformation books. You won't know what to pick, or how to implement it into your training routine, so then we are back to square one. 

My solution is to welcome you to slow down your mind, start small and build up one day at a time. This is why you join my community. To have my guidance!

Who's excited about my private Facebook Community for women?

Monday will be my first work day building up the group and leading you there!

To join you simply need to be a subscriber via paulinenordin.uscreen.io 

The Private group link is Facebook.com/groups/coachpaulinenordin

Hello Superstars! GREAT NEWS!!!!!

Who remembers my irritation with the fact all Fighterdiet challenge groups closed after each Before & After Fitness Challenge?

It made me so angry that I knew everyone would fall off track and end up depressed and discouraged.

I wanted to build long-lasting results and build my clients up to become consistent and fall in love with the way of life we live to be strong, healthy and happy.

Unfortunately this is not popular with people who are looking for a quick fix and don't want to commit to the daily practice of healthy eating, training well and keep showing up.

I felt disconnected to that mindset, I didn't want to keep investing myself in my clients who never had the interest to stay around to keep building a strong body and a strong mind.

SO...I quit. I left and dissolved my business. And started from nothing again to build my community my way.

This is it. Now....

Welcome to my coaching and training life community!!!

This is for women only and the purpose is to enjoy the Daily Practice of Mind & Body Fitness Life with me as your leader.

This is where I intend to keep you present, engaged, growing and connected to me and likeminded women around the world.

I look forward to teaching, coaching and motivating you my clients.

Only members who are actively subscribed to my platform paulinenordin.uscreen.io are invited to be here.

My Seize the Training Day community is my health & wellness focused oasis I welcome you to come home to.

When You are subscribed you can request to get added to the group! https://www.facebook.com/groups/coachpaulinenordin

-Coach Pauline Nordin

Hello Superstars,

Build your Back with me!

Here's a 10 min Back & biceps workout with half pull-ups, inverted rows & biceps curls This back and biceps workout builds up strength to do pull-ups from a pull-up bar.

How come pull-ups are so challenging?

They require great strength in your upper body to lift your whole body up. In the seated position you'll be able to work on staying erect to hit your back muscles efficiently.

Typically what happens when you want to build up strength for a real pull-up is turning it into a shoulder killer.

When the focus is on getting up over the bar no matter what it takes you lose the connection with your back muscles.

Your shoulder blades should marry in the top position.

That means they are squeezed together when you're in the top.

When you start training pull-ups you you need to check your ego so you avoid tearing your rotator cuff muscles of the shoulder, your biceps or your neck.

The workout with my half pull-ups will build muscle and keep your back training safe.

The benefit from avoiding in the start position of a pull-up bar is huge reduction in risk of tearing your shoulders.

You might think this it too easy, if it is you might just offload too much weight from your body by using your legs to push you up. In that case, straighten them out and keep them that way!

Do YOU want to train to get strong for pull-ups? Do it!

She's a muscle monster!!

Mom of 5 and she trains harder than I did in my 20s!

This workout circuit is 10 minutes long.

Come DO it!

How to do Crunches, eccentric sit-ups, weighted crunches & Leg raises on the floor:

Let´s go over the core training basics for building stronger muscles without ruining your lower back.

FAQ about training your abs: how often should you train core? It depends on your goals, your fitness level and what kind of core work you do.

Beginners: Commit to 5 days a week to stimulate your muscles regularly so there is enough reason for your muscles to adapt.

Beyond Beginners: 2-6 days a week, but without doing tons of ab work daily!

You won't get leaner per se by training your abs. To build a defined core you need to make the muscles thicker combined with a decrease in body fat.

Your muscle definition will start kicking in when you've been consistent with your diet plan designed to result in more muscle definition.

To start with a solid core routine: make a plan, do the plan for 6 weeks without falling off the plan.

If you feel lost and don't know what to do: follow along with my core training videos.

I record them for you so you just train with me instead of trying to create a program for yourself!

Hello Hello! It's Wednesday again.

It's Defeed Day 3 out of 14 Defeed Days in a row.

This is a diet day where your discipline will be tested.

After two days on plan it's getting close to the weekend where most of you want to enjoy, relax and just have a little bit of extra.

Nobody likes to talk to coach Pauline now because only the few are actually serious about getting leaner, healthier and stronger.

Today, MOST of you who are focused on your nutrition will feel that pull to step on the body scale to just see if something happened.

"I don't care about a number on the scale" is what everyone tells me, but somehow you still announce you lost 5 lbs already on Wednesday.

So how come I warn you to avoid the body scale trap this early into your dedicated Fighterdiet nutrition plan?

5 BIG Reasons....

1. It will motivate you to celebrate with a cheat day or refeed and that stops the whole getting leaner process.

2. Those 5 lbs are the same lbs of water you regain and lose again consistently.

3. When the scale does not show any weight loss you get discouraged, yes, even if you say you don't care.

4. You are still playing the weight loss over fat loss game and you need to build up realistic expectation on how long it takes to get leaner.

5. If you keep on checking the scale weekly to check progress you are not going to win long term. 
   

How come I coach you to step away from the weekly scale weigh-in do you think?

Why do I NOT coach my clients to submit weekly body progress the way the whole body transformation industry is pushing?

Because the body changes you want  don't need these things to be done to happen.

The daily practice of consistent nutrition, consistent training and consistent mindset training is what makes the body transformation.

I coach you the exact system and keep you focused on the daily actions that results in body transformation, day by day.

I do not coach you to focus on the results by having you hooked on impatiently evaluating if it's working, if you're making progress daily.

It is pointless to weigh in when it won't do any difference if you do anyway.

It's waste of time to check your photos a week or a month apart if you have more than 10 lbs body fat you want to lose.

These habits won't keep you motivated and won't keep you accountable, you are just building up frustration or discouragement, for no reason!

So how do you get results?

How do you actually tap into stored body fat and gain muscle definition?

You focus on the daily nutrition plan, the fitness training program and mindset training. 

That's what transforms your body. It's the doing the plan. 

You need to enjoy the process and set up your body transformation plan so you're motivated for the daily eating, the training days, the whole fitness life experience.

When you do this time flies.

When you focus on the daily routine without that day dreaming away to when you're done, complete or have a fit body ready for your fitness photo shoot "after photos" you make that real body transformation that lasts.

When you commit to the life that naturally makes YOU reflect that way of life, you know, eating healthy, training consistently, keeping a good attitude about it you don't LONG for it to end.

When you don't want it to end, then you LAST.

When you LAST, you SUCCEED.

My Fitness coach tip for you who are still not 'transformed', ask yourself are you giving yourself a real change to transform?

Or are you hiring fitness coaches who keep you track your macros, track your body progress with weekly check-ins and tell you it's the way to keep you accountable?...

Accountability from a diet police will not work forever, YOU will keep on quitting, not showing up or simply lie to yourself and your coach.

Who sees my point of view here?

When you join my coaching I expect you to slow down your mind to ACCEPT the truth: You never take the time to master your mind to master your body.

Why? You're always in a rush to get body transformation results and that is why you QUIT!

WATCH today's Defeed 2 Refeed Get Lean Lesson uploading now to the Fighterdiet Academy!

-Coach Pauline 

Get it done!

10 minutes a day with me so you get out of your own way!

Commit to one of these sessions per day for a few weeks to let yourself return to your training life without performance anxiety.

These routines are intentional too easy for me and probably for most of you too.

However, I have days when even getting up from bed feels like climbing mount Everest and that is why I share these workouts with you my clients.

This playlist will have 12 workout days to complete in 4 weeks time.

My 4-12-1 Seize the Training Day System is my personal trainer burnout antidote I provide for you to get going and build yourself up.

4-12-1 stands for 4 weeks, 12 workouts to complete to achieve the one daily goal we all have in common in life:

To seize the day.

To seize the training day!

It means to be present and focus on the training day of living life and practice the daily routine of actions you choose to repeat for a happy, healthy and strong life.

Join my private mind and body fitness life community I coach and lead.

My passion is to help you find yourself and become your own best friend.

As your coach and trainer I listen to what you need and help you create a routine you feel is not a chore but a privilege to keep up.

The secret to a lifelong fitness love story is to enjoy the nature of it.

So come over, get to know me and yourself with my coaching!

When you join my private community you belong to my family of friends who train together, who choose each other to spend quality time doing what we love to do: train on our terms, love our diet, and master the mind to master the body with JOY.

As my client and valued member I provide book programs for you to download so you have something to print out or follow.

However, books are not the answer per se for self transformation.

Information or knowing what and how to train and eat is not the bullet proof path to success in body transformation.

You see, your mind seduces you, you forget that you can know everything there is to it, still not be motivated to do what you know...

You might not even be aware of how your mind plays the game and wins because you don't know yourself!

This is my passion work: to start paying attention to your mind and how it is not who you are...Your mind can be your great assistant for achieving your goals, but never let it be your boss or your ruler.

There are no strong bodies created under the supervision of weak minds, remember my words...So maybe you're ready to join my coaching lessons or book a one on one coach call!

Send me a DM on whatsApp when you're enrolled in my subscription that provides you the real life lessons you want to tune in to.

https://paulinenordin.uscreen.io/programs/get-it-done-with-pauline

The Fighterdiet 2MAD defeed 2 refeed practice is here!

Today is day 1 of 14 for the defeed day protocol.

WHO IS IN?