HAPPY LITTLE SATURDAY!
THE FIGHTERDIET COOKIE MONSTER MEAL IS COMING TOMORROW TO ALL MEMBERS WHO ARE SUBSCRIBED TO SEIZETHETRAININGDAY.COM !
Let us practice how to access the downloadable meal plan:
I upload it to this video and it comes up as a downloadable PDF you can save to your phone or to desktop.
Are we aligned?
Tune in to my Podcast today, Radio Pauline is back!
What do I do to stay strong so I can train to gain muscle? 5 mindset things ⬇️
1. I embrace my obstacles as perfect challenges to create solutions instead of perceiving my limitations as setbacks.
2. I listen to my body and provide the training necessary to stay ahead of upcoming problems.
3. I don’t host a pity party for myself, I motivate myself with a “GOOD! Now I’ve got something that gives me more knowledge about things I’d never think about unless it affected me” mindset instead.
5. It’s thanks to my weaknesses I’ve gained and keep gaining more wisdom, without them I’d too close minded.
I’ve created a real fitness lifestyle for the people like myself who want to enjoy training as a daily practice that’s beyond the typical “I just want to look strong” ambition.
I provide workout programs that originate from my training days, they’re filmed by myself and written with the intention to simplify the process of building a strong body.
There are no strong bodies created under the supervision of weak minds, that’s why I coach the minds that build the bodies.
What I love about my coaching life is the fact I’m just a regular person with nothing special about me but the fact I got passion, I’ve got heart and I genuinely care about pushing clients to invest in themselves, to promote self belief and to have faith in the power of the mind.
DO YOU NEED PERSONAL HELP WITH YOUR FITNESS GOALS?
FOR CLIENTS INTERESTED IN LAUGHTER YOGA SESSIONS, CUSTOMIZED PROGRAMS AND NUTRITION PROGRAMS, HERE IS MY LINK TO PERSONAL COACHING
Reverse barbell curls | Forearm training with forced eccentric reps | Build muscular forearms with focus on the wrist extensors
What I do between sets? Focusing on my breath.
Breathing technique for quicker recovery between sets
Hamstring Training | Assisted Leg curls with resistance bands
Here's how I build Nordic Curl Strength and train my hamstrings with resistance bands using a hyperextension bench.
Try this workout:
10-20 reps with 1-2 min rest between sets. 3-10 sets depending on your overall workout plan design, goals etc.
If you're not doing deadlifts, good mornings or other great mass building exercises to avoid particular body challenges, then try these out.
This is for advanced trainers who have a strong athletic base. Do not do this if you have pains or aches in your lower back.
FROG Pushups for a real strong pushup. Shift your upper body over your shoulders for a fantastic chest workout.
Here's a pushup workout for you: 5 x 30 seconds work superset with 30 seconds bicycle crunches. Rest 30 seconds and go again.
5 x 30 seconds SSW 5 x 30 seconds | Rest 30 seconds between sets. Repeat 3-10 times.
Hamstrings Training | partial reps | Build up strength for nordic curls with resistance band.
To coach myself: Pauline, tension in your stomach, stay stiffer, and don't do that neck swing, punk!
Do you train your calves?
Calf raise in the leg press with mobility in the end.
Here's a workout for you to try to build calves.
30 seconds of calf raise reps followed by stretch in the bottom position for 5 seconds.
Repeat 5 times.
That means 5 x 30 seconds work superset with 5 seconds of rest in the bottom stretch position between sets.
WHY DON’T YOU ALWAYS SEE ME PUSHING SQUATS AND DEADLIFTS HARD?
Sometimes you see me doing them. Sometimes months go by when you don’t.
There’s a reason!
I’ve torn both hamstrings. I’ve torn them more than once, and I’ve had surgery on one of them.
They’re functional again, but I learned something the hard way.
I always wanted strong hamstrings, and I loved training heavy and hard. I LOVE deadlifts. Romanian deadlifts are amazing hamstring builders.
The problem isn’t that they’re bad exercises. They’re fantastic!
My deadlift PR? 265 lbs. I’m 5'2", and I was about 115 lbs.
Deadlifts and squats built my muscles and strength for many years, and I’d keep doing them forever if my body let me.
But nope. Not gonna happen!
I know my body.
My hamstring injuries are high up near the sit bone, and there are periods when heavy hip-extension work aggravates that area. Sometimes I also take squats out for months because I know what happens when I keep pushing instead of paying attention.
Could I let my ego take over and think, let me just try it again?
Sure.
But I know my body well enough to know that I might pay for it afterward.
I’ve already done that.
So now I’m strategic.
I work around my weak areas and find different ways to make training harder—different angles, more precision, different rep ranges, partials, pulses and exercises I can actually progress with.
Here I’m using assisted Nordic curls.
I’m not strong enough to perform them the way I want without assistance, so I use resistance bands to offload some of my bodyweight. I change the band tension, bench angle, range of motion and reps and build from where I actually am.
I STILL WANT MORE MUSCLE.
Of course I do. I’m a bodybuilder.
That goal didn’t change.
What changed is how I pursue it.
Progress isn’t only adding more weight to the same exercises. It’s finding exercises you can progress with without repeatedly ending up back at the same injury.
My muscles don’t care whether I’m doing my favorite old lift. They respond to the work and tension I can create.
I’m not claiming that the way I train will work for everyone. I can only show you what I’ve done with my own body.
And my body is my proof.
I’ve gained a lot of muscle back after years when pain and restrictions kept me from training the way I wanted. There was a time when even bending over could make me feel like one of my hamstrings was going to snap.
Today I train. I build muscle. I keep progressing.
But I don’t need to train my ego just to prove I can still do something.
Train smart. Let your body recover. Work around what needs to be worked around. Find new ways to challenge your muscles.
The goal can stay the same.
Sometimes the way you get there has to change.
