The Fighterdiet 2MAD defeed 2 refeed practice is here!
Today is day 1 of 14 for the defeed day protocol.
WHO IS IN?
Posted
Posted
Hello Superstars!! It's MONDAY again!
Who is enrolled in my Fighterdiet 2MAD Defeed 2 Refeed Get Lean Routine? It's day 1 of 14 in a row of defeed before it's refeed.
Today I thought how interesting it is that only my VIP clients who choose to come to one on one meetings to stay accountable tell me about their real training and nutrition life!
How come everyone is always doing what they should be doing but nobody seems happy anyway?
Welcome to my GET IT DONE with PAULINE project:
What do you do when you do not want to train and it's training day?
Welcome to Get it Done with Pauline. You and I have the same struggles from time to time.
I make plans and then I want to escape them. I drag my feet, I lose my drive, why even bother?
When this fitness rebellion strikes I know it's pointless to keep pushing myself the way I used to be tough and threaten myself to just do it, to remember my goals.
Yada yada, that won't make me want to train and I got nothing to prove, so those old tricks don't work on me anymore!
Instead of forcing myself to do mandatory fitness workouts with heavy sets and all out intensity, I just do a 10 minute workout.
I intentionally make it too easy for me, so no matter what I will be the champion.
This way I stay in the game, I skip feeling pressured to perform or give my best. I purposely do a sissy workout.
I share my 10 minutes sessions that are way too easy for me on a good day, but hey, what is a tough workout worth if I don't do the workout? Exactly!
The best part of this is I have never enjoyed my fitness life more than now after 40. Because I care about how my training makes me feel, and I train accordingly.
I am proud I know how to be a slacker on my fitness life routine when needed, and you bet I need it regularly, so why not enjoy it?
To you my clients who never ever miss a workout out of lack of wanna do it....You might just be on the forever slacker routine and I'm not!
This playlist is my coach pick for you clients to tag along with for the days when you either train 10 minutes and keep it easy or you miss your whole workout altogether!
The first workout with me in the forest I did this weekend when I should have gone training heavy and hard is uploaded, but my platform is having a technical error for my whole collections!
So, do YOU always train so well and eat your broccoli like a good compliant machine? Maybe I am the only slacker out there!
-Coach Pauline Nordin
Posted
This shoulder workout routine is done with timed sets, not counting reps so you stop too soon!
30 seconds of repping out followed by rest back to back.
The rear shoulders get their training with shoulder cross on the floor.
I love training with timed sets: the total weight I lift is less, but I can last longer and build up more muscle instead of just wearing my joints out.
I vary my heavy sets of shoulder press training with timed sets to keep my shoulders feeling amazing!
Remember I tore both my shoulders and rebuilt them.
They feel better, stronger and more sturdy than ever.
It was not done overnight and it completely changed my fitness life!
You ask me if I only train 10 minutes a day.
Usually not. The way I train depends on my energy, my motivation and my current goals I work for.
I love lifting weights and want to do it for as long as I can.
This means I must be smart with how I train and listen to my body. So I do!
No workout I share stays the same forever, it is in the nature of training to keep it changing or anything goes stale.
In the end of the day I trust the feeling I get lifting and training and go for that.
I train for that feeling and the training in itself is the great gift.
The era in my life where I was most interested in training to build a well-built physique is not here anymore, but since I DO keep UP and DID build my body over years it is naturally showing.
To you who are still working on building your body to your dreams as your primary goal, keep at it! Just remember to enjoy the lifestyle, let yourself feel GOOD more than be in pain but LOOK good!
For a K.I.S.S shoulder workout:
10 sets for a shoulder workout 1-2 times a week.
If you want to train for an hour, then you can combine my workout videos 10 min long and add the volume the way I coach you in most videos and will continue doing so:
Pick a legs and glutes workout video: If I show you one set or 3 then you just volumize it up to be 10-20 sets total for your workout as a rough guideline.
The quality of sets matter the most.
If you can't recover within a few days, reduce your intensity or volume so you will get back to hit it again sooner.
Don't train to annihilate, train to stimulate!
Posted
Hello Happy Sunday!
Welcome to The Fighterdiet Viking Power Program!
I changed my plans because I love the day to day coaching and training life, not write another book and have no time over to support my clients.
The Viking Power Program collection I accidentally deleted while managing my videos so I am rebuilding it now...!
This fitness training program is designed for my fellow women over 40.
My Fighterdiet FD8 Build & Burn 2024 challenge is included and it's overfilled with meal plans, workout plans and mindset coaching guidance.
You find the book in your subscriber account, download it there to save it on your end.
This is how to enroll in the Viking Power Program
Study the training videos to check your form for the essential lifts.
Follow along with my guided warmup workouts to get you back on track for tougher training sessions. We build a solid muscle foundation together, one day at a time.
Each video I have in the list has a workout suggestion for you to follow but you can always create your own unique routine.
For the 2MAD practice, watch my nutrition coaching lessons and follow along in the fun defeed 2 refeed get lean routine.
I have included meditation practice videos for you to follow along with.
The playlist has coaching videos for you that I've picked out, knowing what most of my clients struggle with.
Why watch my training videos?
My personal training videos show you how I lift and will help you build strength while preventing injuries from improper form.
Videos are better for learning how to train.The collection of training videos here are the opposite to fitness model style start the move photo A and then finish the move with photo B.
It's just unrealistic to think that's how you strength train to learn how to do it right so you can progress, not just get stuck due to lack of technical knowledge.
Why watch the mindset coaching lessons?
To master your mind and to become your own best friend. Self-discipline is my specialty power that once upon a time was my big weakness.
Make it your goal to commit to a realistic training program like this one.
Commit to it for 3 months to build up great results you can feel and see.
Stay in the game and keep checking in with me to not fall away from the momentum you're building!
I'm proud of you for committing to health, strength and fitness in a mindful, empowering way!
If the video attached isn't showing it is something I'm working on!
-Coach Pauline Nordin
12:04
10 min Get Back to Fitness ...
Feeling stuck and in your own way from picking up your fitness...
Posted
Let’s start from the start with the FighterDiet mindset lesson you need now when you’re about to start this real journey with me !
https://paulinenordin.uscreen.io/programs/thefighterdietmindset
Posted
My Fighterdiet Viking Power Challenge is for women over 40.
You might feel you know how to train and how to eat, but then why do you keep quitting or falling off your plan? It tells you something: you’re trying to be perfect and adhere to too many idealistic plans!
It’s better to simplify it all and reduce the overwhelming lifestyle you believe you need to follow to succeed to find your balance with fitness and life.
Let me guide you this summer!
The Book I’m writing for the Fighterdiet Challenge includes:
-3 months fitness training program
-Fighterdiet Defeed 2 Refeed Get Lean Routine Practice
-2MAD fasting & feasting protocols
-Mindset reconditioning programming
-Seize the Training Day Challenge Yourself Workouts
-10 min workout programs
-The list of JOMO not FOMO
-Self-relationship work
-Self-reflection & Journaling
-Daily Affirmations
-K.I.S.S meal plans
-Fighterdiet Recipes meal plan combos
-Sunday Gratitude
-Laugh HIIT protocol & Progressive Laughter Training written program
-Humming Meditations written program
Your membership to my platform provides training videos for mind and body.
My challenge practice will have them in playlists for you to watch for stress free learning:
-Form check videos & How to strength train with me
-Warmup workouts & Mobility routines
-Fighterdiet Academy essential lessons
-The Self-Relationship Fundamentals Course 1
-Laughter Meditation & Humming Meditation video class
-The 10 min Laugh HIIT challenge video class
-Foam rolling routines
-Wellness & Body Work for healing & pain management
Support & Community:
-Your membership includes the Fighterdiet Viking Power Challenge.
-I offer a private community for women with a challenge channel for the challenge.
-You can DM me on WhatsApp to get support.
-As my client you can join my WhatsApp Community to connect with other likeminded women.
-I host my welcome meeting on ZOOM and then arrange small group calls on WhatsApp.
-I pick up client questions and follow up with coaching on WhatsApp via voice.
The Fighterdiet Viking Power Book will be complete and ready for downloading June 13th.
I host my welcome meeting June 14th.
The Practice runs between June 16th and ends Sept 13th.
Do you want to be on my ZOOM kickoff meeting June 14th?
Please register your spot at paulinenordin.uscreen.io
Thank you for joining!
Posted
Sharla my FighterDiet client wrote this to me!❤️❤️❤️
I’m adding it to my website!
For the first time in a long time… I’m actually enjoying my workouts again.
What I’ve learned through Pauline’s approach is that fitness doesn’t have to feel like punishment or pressure to “go hard” all the time.
Some days my body feels strong and energized.
Some days I’m tight, sore, or mentally exhausted.
And instead of forcing myself through overwhelming bodybuilding-style workouts, I’ve learned how to work with my body instead of against it.
Some days that looks like:
• stretches and mobility
• one small muscle group
• a quick 10-15 minute session
• or a simple full body workout done at my own pace
And honestly? I’m seeing MORE progress this way.
Because I’m consistent now.
I’m not dreading the gym anymore.
I’m not overwhelmed.
I’m not constantly “starting over.”
I’m learning how to move in a way that supports my body, especially as a woman over 40 navigating aches, pains, stress, and real life.
The same thing is happening with my nutrition.
I’m keeping things simple.
Learning the foods I truly enjoy and can come back to again and again.
Focusing on protein throughout the day.
Eating high-volume, low-calorie foods that actually satisfy me.
And no longer obsessing over every tiny detail or micronutrient.
What makes this even more special is the community of women walking through the same season of life. Women learning how to care for their bodies instead of punishing them.
This lifestyle has brought me back to something I didn’t realize I had lost:
peace with fitness.
And because of that… I’m finally able to stay consistent. 💫
By Superstar Sharla Gunter May!
01:11
Sharla says I I teach a lif...
Sharla says I I teach a lifestyle that fits into your life and...
Posted
Quit Wasting your Life on Social Media!
Consume less, Connect more.
My private community is my home online I welcome my clients to join.
My community does not require you to spend time on a public social media platform.
My intention is to build long-lasting friendships in an empowering and stress-free environment.
This week I'm writing 100 reasons to stop tuning in to the noise, focus on building yourself up by choosing to belong to a platform designed to get rid of the negative aspects and effects social media has on most women!
These will be added to the Fighterdiet Viking Power challenge mindset coaching section that will serve you well in building a long-lasting self-relationship you'll love all your life.
The List of 100 for JOMO instead of FOMO will show you all the gains you have coming for your wellbeing when you choose to leave the fear based, comparison-ridden, perfectionism based culture of mainstream social media communities that thrive on YOUR addiction to constant new content that makes you feel like you're not good enough, not attractive enough or not smart enough.
In my Fighterdiet Viking Power Challenge you'll be getting plenty of coaching for finding more calm and joy by reducing your time and exposure to toxic content you don't need in your life!
If you're addicted to your toxic consumption, how do you get out of it? I'll help you reduce your social media portion of lifetime you never get back!
What do YOU need social media for and do you use it in a constructive way?
If not, how much time are you just absorbing ads and marketing designed to make you buy what you don't need?
In the end of the day, how do you feel after all time on social media vs stepping away?
Do you watch other people's lives more than you live your own?
Good things to think about!
Fear of Missing Out steals your joy and real life experience.
Joy of Missing Out gives you real life time to DO more, BE more and FEEL GOOD!
https://paulinenordin.uscreen.io/pages/the-viking-power-fighterdiet-challenge
Posted
Hello Superstars, It's Sunday Blues time over here!
Do you struggle with sadness or depression? I want you to know I've always had to work on my mindset to stay out of the dark hole.
Sunday Blues is what I call my regular weekly visitor that kills my energy, makes me lose my faith in myself and pretty much question everything about life and what I'm doing.
My laughter yoga is a must for me to manage my mind, it's how I can find an escape from being inside my head and letting my intellect overthink and forget to keep things in perspective.
This past friday I fell suddenly real sick, I had a high fever, a horrible diarrhea ordeal (pardon for the overinformation) and just spent the bed hyperventilating. I spent the whole Saturday in bed.
When I'm under the weather my regular sadness tendencies get worse, you bet. Today I'm still not well but I got a commitment to do Laughter yoga in the park for 10 women, one is getting married, and this will just do me good.
If you wonder about my story regarding sadness and laughter yoga, here is a video I recorded recently.
Scroll down to watch the video When I laugh nothing else matters.
17:44
Why Laughter Saves me
Why do I laugh 10 minutes a day before I get out of bed?Why do...
Posted