Download your Fighterdiet cookbook filled with simple healthy satisfying recipes!

https://paulinenordin.uscreen.io/programs/the-original-fighterdiet-cookbook?category_id=262433

Looking for new healthy recipes or a Defeed 2 Refeed meal plan? 

Check out all the ones you might have missed on here:

https://paulinenordin.uscreen.io/categories/fighterdiet-recipes-meal-plans

How to do seated Banded rows and Shoulder Press:

Watch the form check video!

https://paulinenordin.uscreen.io/programs/seated-shoulder-press-seated-rows

My Friday PICK: the AB wheel & shoulder raises session

This session starts with self-motivation talk followed by the warmup set with ab wheel rollout. 

If you can't do the ab wheel yet you do elbow planks instead.

The shoulder raises are timed sets and no slack in the bottom. I do them seated and use a timer to stay on time.

Follow along with my tempo and stay disciplined with your form, hold each rep for a peak contraction.

The real set coming is a pulsing reps in the toughest spot in the ab wheel followed by full reps. Pay attention to keeping the pelvic flexed form, not extended. 

The superset following is a blast of shoulder lateral raises with a set of 15, then it's eccentric rep focus on the ab wheel.

I keep up going for the 10 minutes session with a few extra minutes since I talk so much and I add rear shoulder sets in the end for extra strength training with back and forth shoulders in a butterfly on the floor position. 

Top 5 Self-relationship Videos in March

Number 5:  Self-limiting beliefs 

Top 5 Self-relationship Videos in March

Number 4: Enjoy the Nature of Fitness Life

Top 5 Self-relationship Videos in March

Number 3: 10 Self reminders for coaches 

Top 5 Self-relationship Videos in March

Number 2: Holiday Guilt, Stress & Pressure 

Top 5 Self-relationship Videos in March

Number 1: End Self-Sabotage 

Here's the top 3 MOST watched Mindset Lessons in March

Number 3: The Rhythm of Hunger & Appetite