Happy 4th!

New glute workout for you!

Thick, Buff & Strong: join me in gaining muscle and thickness!

My goal is adding size to my lower body, build my body bigger the way I never did before when I was focused on staying LEAN!

The focus area is lower body, particularly my glutes.

My whole fitness life I sacrificed my muscle gain potential because I always wanted super lean abs! That's not my body type at all.

I also under trained my glutes and legs completely since I was just like everyone else driven by my ego and it let me train according to 'how I liked it', I skipped working on range of motion, on my weaknesses and yeah I SISSY trained my whole fitness model career life pretty much.

Now I'm stoked to go the other way, to take my lower body as my project to size up, while accepting my lean abs go away! This takes daily self love and self motivation to keep a GREAT TIME working hard and building myself up.

The blessing in disguise is I never DID push the limit to train to gain, I was ALWAYS on a get lean or stay lean routine, this kills further muscle building.

For years I felt I don't care for looking at my glutes or my legs anymore, they're too SHREDDED, yes, I see all muscle, but I also feel like I'm OLD, pruny and ready for the grave!

A too shredded body that is naturally built, the way I choose to live my bodybuilding life, to me just looks OLD and malnourished, not THRIVING, fit and ALIVE! 

I'm excited to share my progress and keep embracing my body's way of BEING, so..Hello SHETLAND PONY BODY Pauline, I look forward to RIDE YOU! 

Legs, Glutes Program + CARDIO HIIT 

The Intervals 

5 min warmup mode

get into the zone

1 min 

high intensity

2 min 

low intensity

1 min 

high intensity

2 min

low intensity

2 min 

High intensity

Repeat 2-3 rounds

Complete 25-30 min

Legs & Glutes

Reps, Sets & Rest

Uni Glute Bridge 

2 x 45 sec/side

Bilat BB Glute Thrust

5 x 30 reps, rest 1min

Romanian Deadlifts 

5 x 30 sec SSW

Banded Leg Curls 

5 x 30 sec, rest 2 min after SSW

Bulgarian Split Squat

3 x 60 seconds sets   rest 1-2 min

Sumo Deadlifts 

5 x 10 reps rest 2 min

Iso Uni Bottom Squat

3 x 30 sec, rest 1-2 min

Extreme Fat Loss Ambition protocol 

The plan above is the baseline for this intense program.

To speed up fat loss, more training adds to your energy debt you’re building day after day in your work.

Here’s my suggestion for a ‘fitness contest prep’ routine:

• Add 5 minutes of power walking 6 times a day, adding up to 30 minutes extra training per day

• Do 60-120 minutes of brisk walking in addition to the workout plan above.

• Swap out the HIIT workouts for less intense sessions as needed

• Undulate your cardio volume so you have more intense and less intense weeks throughout the course of 2 monhts.

• Avoid adding cardio as your backup plan when your diet fails

• Separate your cardio workout from your resistance training for better focus and stamina.

• If you don’t want to do am and pm training, skip it and plan your training to fit your life.

• Split your longer cardio sessions into shorter ones and add them throughout the day to complete the total volume.

3 min mobility routine for you!

https://paulinenordin.uscreen.io/programs/full-body-mobility-routine

Try these hip stretches to loosen up!

We ALL do intermittent fasting.

Even BREAK_FAST has it included in the term for the first meal or protein SHAKE you consume after hours of not eating. 

If you call it DINNER and it’s the first meal in your order of eating bouts then that’s the break of the fast. 

No matter how you turn and twist your way of eating you end up having to follow a system.

A fasting window between 9-8 got me means 11 hours. 

I don’t hold on to that rule of hours thinking it’s the magic, it’s just the way I get to enjoy my 2MAD, aka protein shake in the mid am and dinner + dessert late at night. 

Here’s my fasting tips for you Fighterdiet iron Eagles: 

If you’re an athlete who trains hours a day, you’re a competitor, then fasting all day long is unwise unless you’re making weight for a fight. 

If you keep on regaining and losing the same 5 lbs WHILE you’re on 16H fast regimen per day, then go look at my sketch about that caloric deficit you’re not in.

Fasting is simply a way to not eat all day long which makes it really tough to aware to a calorie budget intended to lean you out. 

Case in point about the crazy fact you sure can GAIN MUSCLE, GAIN STRENGTH AND GAIN FAT eating only one or two meals a day, isn’t that the traditional way of sumo wrestlers nutrition strategies? Correct me if I’m wrong! 

For me, FASTING serves as a mindful self mastery & self discipline practice: to me it’s a must to control my human nature, to know how to handle operate in a dietary environment with temptations everywhere. 

And…my body allows me to be a crocodile, wait for my big reward, then I devour it like a gluttonous pig in the end…

I never want to be a weak little Barbie princess who can’t handle not having food for a day, I keep my cool under stress and pressure. 

Self reliance & self control are essential skills I expect from my mind to be equipped with. I think highly of that. 

My liver keeps my glucose in perfect range, it regulates it with ease from my daily way of life I CHOOSE to live. 

I’m grateful that I don’t have diabetes or a medical condition that requires me to eat 8 small meals a day.

Before you consider gastric bypass, go Fighterdiet . ...

Did you watch my Fighterdiet lessons yet? I'm waiting for the last one recorded to upload! 

New workout for a strong back! Did you do this one before? 

I MIGHT JUST BE VERY WEAK, Here I am, I love my Training life.

Not lifting at all the way I used to,

 I Cant, my body would just break  apart!

Im cringeing thinking about my old ways of training, hitting it to annihilate it day in day out and I recovered from that !

Because I was young and strong and fueled by cheat days that I 

hated myself for having, 

Now I see all of you still training 

The same way I used to, you also tell me you are not getting anywhere, injuries keep striking. 

I know I could never keep up the  way you do! 

And I dont want to! 

I love training that grows me stronger, better, without letting my ego decide how I’m doing it.

I love that I can use very little weight and FEEL it’s very challenging, what a blessing I can train safer because I’m working on perfection of HOW I move and lift. 

I love to progress and to Feel better not worse post warkout!

I’d hate to keep doing TONS of Volume of sets, too heavy loads for allowing me to return to a similar session within days, not have to recuperate a whole week! 

I love training almost daily, so I listen to my body and I train the way I FEEL is right. 

I know, as an athlete without a sport I’m supposed to look back at my physically strongest era of my life with nostalgia and wishes to be back in that time…but I’m not at all.

I’m relieved and thankful I learned a lot about myself. 

PAULINENORDIN.USCREEN.IO

My life, MY rules. 

I can’t MAKE MYSELF choose EASE to live an EASY life.

My heart is my WORST enemy because it does not LET ME off the hook. 

I WISH I cared for being loved by people who don’t KNOW what sets my soul on fire, can’t do it, sorry.

I WAIT for nobody, I need MY FULL ATTENTION & FOCUS on my daily practice and work for MY LIFE DREAM. 

I LEFT all behind, I CHOSE to start from nothing in order to LIVE BY MY PASSION and LEAD others to do the SAME. 

I HAVE no BACKUP, plan Bs are DANGEROUS, they just WELCOME a surrendering to FEARS of FAILURE and then I’m DONE. 

I get MAD at myself many times for being SO TOUGH TO BE, this PAULINE is a demon, it HAS its grips on the BALLS of my MIND. 

I’m DETERMINED. 

I MUST CREATE, produce and LAUNCH what I’m LIVING, BREATHING, BEING, it’s my only THING, my EVERYTHING. 

What I am and what I have is MY GIFT to YOU, you might just not SEE the true value of it YET. 

And that’s alright with me, I disobey the business rules GIVE THEM WHAT THEY WANT and THE CUSTOMER IS ALWAYS RIGHT. 

Because to me THAT’s a Myth I don’t care for upholding. 

Most people have NO CLUE what you TRULY DESIRE & NEED, you never LISTENED TO YOUR HEART! 

That’s what I do. 

You bet it TAKES SELF TRUST & A DAILY LEAP OF FAITH. 

But then, how else to LIVE LIFE as IS FOR REAl…. The ONLY NOW IS NOW…. 

I PROMISE myself to ALWAYS choose myself FIRST, if I don’t I’ll be NOTHING OF TRUE VALUE for anyone! 

Stay hungry superstars!