The Tuesday workout you need for  shoulders you can rely on!

Mind-Muscle connection focus Leg day warmup workout

Leg Extensions & Leg Curls for a great warmup workout for anyone or a great how to do it right video for beginners.

In this routine I do leg work for front and back including glute work combined with the hamstring work. 

This is a mind-muscle connection routine.

After the alternating glute extension I do alternating straight leg glute extensions followed by isometric holds in various ways.

If you struggle with feeling your hamstrings or glutes when you train this might help you feel the connection faster.

Later it's time for reverse Nordics or modified sissy squats on the bench superset with pumping alternating leg extension isometric peak hold with the other leg repping it out.

I keep on supersetting hamstrings and glutes with quad work with various routines until time is up!

This was not a Beginner's Upper Body workout, Pauline! It's Muscle Core Yoga!

This is quite a challenging workout so let me say it's more like Muscle Yoga, hence I'll put it in that category instead.

Beginner's Upper Body workout starts with a warmup consisting of jogging in place to raise my body temperature.

The first exercise is V-ups for the core superset with situps with twist and then it's supermans for lower back.

The superman turns into supersets with rear shoulder swimming strokes for rear shoulders and upper back.

After that I do one leg up situps, they're definitely challenging and not for beginners! If you feel it in your lower back, do a crunch with the knees bent and helt up in the air.

I talk about releasing a stinky fart in the gym and then I go into a tall plank with alternating retroflexions for shoulders and arm raises forward.

I go back to upper back work with prone rhomboid adductions superset with rear shoulder and triceps pulsing work.

I add more rear shoulder endurance work to emphasize training I need and you need too and add dynamic side planks for obliques.

If you can't do these on one arm or supported on one hand, then do a lying down side crunch to hit the obliques.

I finish with a superset of supine leg raises and flutter kicks and then a bit stretching.

Again, this was more Muscle Yoga than a beginner workout!

10 min Seated Breathwork with humming & laugh finale

In this session I share my rhythmic intervals in breathing followed with calming humming meditation and then we laugh in the end for bliss!

Mindful Monday Motivation Message!

Coach Pauline shared a personal motivation message about managing Monday anxiety through an anti-depression routine that includes focusing on breath, gratitude, meditation, and yoga nidra.

Pauline emphasized that while fitness body transformation challenges can provide an initial rush, the real value comes from maintaining a consistent, mindful practice rather than seeking constant highs, comparing it to the difference between a romantic fling and a lasting partnership.

Effort and Care in Fitness:

Coach Pauline discussed the importance of putting effort and care into fitness routines to avoid boredom and instant gratification.

Pauline emphasized the value of intrinsic motivation in self-improvement, highlighting the connection between mind, body, and self-relationship.

The coach also stressed the importance of healthy eating, strength training, and the realization that having a strong body is not a given right, but rather a result of conscious effort and care.

Empowering Self-Relationship and Mindfulness:

Coach Pauline expressed gratitude for her participant's genuine sharing and understanding, emphasizing her passion for helping others realize their potential and achieve happiness through self-relationship and mindful living.

Coac Pauline highlighted the importance of making right decisions for oneself and the value of being one's own best friend, while also acknowledging the need for external support when necessary.

Coach Pauline concluded by expressing happiness at being part of the participant's life journey.

https://us06web.zoom.us/rec/share/Ifp_wuKCJlKdeULCC3e1yI0WYC4EV33uiSMxHJ1KMqk_e5NhRQvI3wI9jep7q8Nb.nY6k2JGWTKXAOhb4?startTime=1771844917000&pwd=DKfiHmT9F--FeJz_iAAAIAAAAIil7yxJR563Y_xd10IzqQolECkGqT8eUrPtyBnqG25asXg-7cUPT9ylHly_ur4bezAwMDAwNA

Hello Monday!

Today’s workout is my 1000 reps 2 die 4 banded seated row routine. 

I love my one move workouts when I am training depressed or just feel unmotivated to train hard.

Instead of agonizing about my exercise laundry list to complete a “good workout” I minimize it to be a single focus session.

I just have to complete rep after rep and then it’s done! 

I feel these workouts truly help me stay productive during my lows of fitness life.

To have someone else lead the way truly helps. 

So let’s tag someone today who you want to motivate to do this with you!

If you don’t want to do 1000 reps with a band, just go through the motions with me!  

Feeling burnt out from Social Media?

What do you DO when you depend on keeping your presence online to find your clients or keep your business alive?

Quick recap from RADIO PAULINE:

In this heartfelt and candid monologue, Pauline shared her deep frustration and exhaustion with the demands of social media promotion for her business.

She expressed the frequent tiredness of competing with larger accounts and platforms that prioritize generating wealth over personal connection. 

The coach explained her decision to step back from social media events to find more focus on building a more intimate community of clients who choose to work with her privately. 

Pauline emphasized her passion for helping others find self-happiness and personal growth through fitness and wellness, while choosing to distance themselves from the toxic aspects of social media and mass platforms.

https://us06web.zoom.us/rec/share/PddnE46nln5xN2gWCVwNoHWmcv4fOKKwKoYm89E37cbZHFZuwf8tycgM1t_XvtPg.4pWjC5LQss230hVO?startTime=1771491888000&pwd=DOx8dVTHn0qL9RG7VQAAIAAAACw4IvLnPjcAUq3MJqvQPu_J2s_vIn62RUkMKWCOMvvQ3D7Djs5Kksn-UonyFWXPqjAwMDAwNA

End Self-Sabotage! Did you watch this one?

https://paulinenordin.uscreen.io/pages/the-self-relationship

Planche Pushups Practice time!

When I tore my shoulders I decided to change my pushup form to override my weaknesses and come back stronger.

After my shoulder rehab program and building up my body's ability to use my shoulders I fell in love with the planche style pushups.

The difference is the shift of body weight over your body instead of doing pushups where the hands line up with your lower chest.

I do my beginner work to build up to a real planche knowing I'll never be abe to DO real planche pushups.

Why? I'm not training with only one focus, I also don't have the upper body strength required for it and it would likely aggravate the risk for injuries!

Follow along this workout and pay attention to how the difference in form is compared to regular military pushups.

If you get frustrated it's harder than you thought, remember, to be able to make a simple pushup a challenge is the way to grow more muscle! 

Deep fry the buns glute workout that sucks so good and only 10 min long. 

This workout starts with hip circles for a proper warmup and then it's all about hip abductions.

When my piriformis acts up I know I have to go back to proper hip abduction focus for me.

The first exercise is straight leg horizontal hip abduction with the glute acting as the hinge. 

The second exercise is banded hip abduction with an isometric peak hold for 15 seconds.

The third exercise is alternating banded hip abductions while I'm resting on my forearms, after that I get up on my feet and use the bands for alternating hip abduction - extension hybrid moves. 

After this comes the exercise that sucks: the 1-10 reps marathon sets with band around the knees

And it keeps going...how can 10 minutes be so long?!