Pauline N. on Pauline Nordin

You might have seen my young self do pull-ups and pull-downs with poor attention to perfect form, and now this is what you think is the correct way to train to gain strength and muscle mass in the upper back.

Don't get fooled by seeing obvious muscle mass being activated in my muscle training: of course the muscles are working, but how well and how efficient?

The gym rat style of pushing down on pull-downs and pull-ups is a pet peeve of mine nowadays. I know that is how I´d tear my shoulders sooner or later.

I already did tear both my shoulders, one of those times was doing pull-ups on my 40 years birthday! What a great gift, this challenge to rebuild my torn rotator cuff transformed my back training.

In my work as coach and fitness trainer I host form check sessions and technique workshops. I meet my clients on ZOOM, WhatsApp or Google Meet to practice how to lift to gain strength and muscle.

Why does safe training becomes a necessity as you grow older? Your joints won't let you get away with sloppy form anymore!

Why do many clients resist relearning and feel that decades of training means you have nothing to improve upon for better gains? There is a lot of pride and fear of judgment, nobody wants to be a beginner! It is ridiculous and it limits self-growth and muscle growth.

Another reason for resistance to relearn how you lift is not being aware of the lack of proper form.

The way we train when we're young is not the way we keep training for life, that is for sure.

So...If you just like me notice your body says no to lifting if you're not focused on how you do it, then you have two choices:

Either relearn to keep training and building... Or keep getting strains, aches or injured in the same areas over and over!

03:44

How to do pull-downs withou...

The upper back is the body area that requires the greatest...

Posted

29 May 15:06

Hello Superstars!

It is Friday again! I just came back from a fantastic leg workout.

When training is great life feels like a dream!

Another thing that feels dreamy is my upcoming refeed delight tonight.

I love that I look forward to every meal I eat, for both defeed and refeed.

I remember long long time ago when I had no control over my impulses, couldn't trust myself around temptations.

It was terrifiying to know that in this moment right now I could be motivated and committed to stay on plan to reach my fitness goals, but then the next moment motivation had changed and now I didn't follow my plan at all.

I hated not being able to trust myself! I was anxious about not being in my routine at home where I had full control over my eating and training.

This was in my 20's. It took me years of continuous discipline and mindset mastery practice to find that freedom from self sabotage and undulating motivation.

Today and every day I feel gratitude for my willingness to keep on chiseling my mindpower so I could have the balance and joy of self trust and satisfaction of being able to thrive daily without impatience or feeling like I am missing out.

It is the greatest gift to know exactly what questions to ask myself to slow down my thoughts and avoid falling for the typical "last cheat day then never again" mentality of diet culture.

I would not be able to keep my body lean and strong without Fighterdiet & my POBO program.

I am so thankful for having had that diet problem of wanting to eat too much but not look it! This diet struggle became my brainchild solution, my fitness body diet problem became my diet program.

I am grateful that I refused to follow the rest of fitness competitors and fitness models who just "sucked it up" and tried to accept to be hungry and hangry forever.

Now to you who are here with me, let me just encourage you to keep showing up for yourself, to keep on pursuing what makes you happy, at ease and in love with life:

10 Self Love things for my Superstars

You are everything you need, you have a body and a mind to chisel with no deadline or stress to reach some finish line. This is a lifestyle you practice.
Embrace being a forever 'working on myself' person, it means you understand this is an eternal thing we do to grow and evolve!
You have nothing to prove to anyone, it's all about you! Your body does not need to look like your fitness dream body to BE your dream body. Your body is GOOD the way it is, so accept it and give your body the love it deserves.
Stress less and slow down. There is no before and after competition and your body is your home, build it strong for a long happy life.
Always be open to relearn all you know. It's easy to end up limiting ourselves when we hold on to outdated dreams, ideas and concepts.
Never let pride stop you from adapting to what life serves you, you are courageous and a powerful being, remember that.
Take criticism and rejection from people who do not want you to change or transform. Listen to your heart and dare to follow that path YOU feel is right for you.
Accept yourself for your past and for all the times in life you didn't know how to cope or manage.
Appreciate yourself and give yourself attention, this only you can do, nobody else. You must want to be kind and understanding unconditionally, not just on your days of perfect behavior.
And last one... Enjoy every moment of living life, even the toughest ones, because from an objective standpoint you can't ever go wrong or mess up, you can only learn.

Things I'm planning on for YOU my clients:

Messenger/WhatsApp phone call standby list: I will announce the weekly coach hour when I call you up for a 5 min one on one chat. I hope this will motivate you!

Form Checks Album for July: I'm inviting you to upload 30 seconds form check videos to the facebook group for my coaching.

You will have 5-6 weeks to record your lifts and I will then go over them with my coach feedback.

It's important that we keep all we do together free of stress and provide adequate time to record, upload, plan for recordings etc.

Lastly, I would love to schedule a ZOOM call for ALL CLIENTS enrolled so you can meet me and get help and support straight from your coach Pauline Nordin.

It would be great to know if you want to attend a call, what week day in July and time frame in EDT (Eastern Standard Time).

Books & Programs: I offer ebooks and fitness transformation challenge books for my clients enrolled, if you need a program I will make it happen. Just give me time to provide it for you.

I noticed that all clients who initially wanted a bunch of ebooks never got to the downloading part, and when I asked why it was due to ending up overwhelmed, not knowing what diet plan or workout program to pick, so then it all became a block in the mind and...no progress, no training and no results.

This means I need to lead better to prevent self defeat from wanting 1000 pages to read and then having no energy or time to read 1000 pages and absorb it to implement it all....

My solution is to have a monthly focus book I add in resources for my clients so you know every month there is a new book to be excited about!

Let's do it now, with the MAY BOOK free gift to you all:

The Fighterdiet Cuts & Gainz Challenge book!

You will find it in your resources!

Wow, this was a huge update huh!!!

All my love to YOU amazing people, I love that you are here with me!

See you Monday when I welcome you for a new week!

Until then,

Superstars, Thank you for being YOU.

Thank you for joining the Women Only Facebook group I opened for us to meet and stay connected in.

Thank you for sharing about my coaching and training services, I appreciate it so much!

-Coach Pauline Nordin