Seize the Training Day

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4-12-1 ResilienceWelcome to the first edition of 4-12-1 Resilience.Download the workout guide below for your complete week-by-week training plan, including sets, reps, and rest periods.The Iron Eagle Arena is currently expanding with exercise demonstrations and new training resources. Be sure to watch the exercise clips for technique demonstrations and coaching as the library continues to grow.Seize the Training Day!!!The PDF is attached to this demo video as well as uploaded to your resources! For nearly 30 years I’ve documented far more than my workouts.I’ve documented my self-relationship.My self-evolution.My victories, setbacks, injuries, lessons, and the daily practice of becoming stronger—inside and out.That’s what my coaching has always been about.A well-built physique reflects the mind that built it.Now I’m bringing everything together inside Iron Eagle Arena.Iron Eagle Arena is my private coaching membership, delivered through my Uscreen platform.It’s where I continue sharing my training philosophy, Fighterdiet, exercise education, progressive workout plans, and nearly three decades of documented experience.This isn’t another program you’ll download, finish, and forget.It’s a coaching experience that grows over time—because growth doesn’t happen in a weekend, a challenge, or a quick fix.It happens through daily practice.The Arena is already open, and I’m building toward the first complete training edition, planned for August 1.Between now and then, I’ll be doing what I love most.Training.Writing.Filming.Teaching.Building.Every hour I invest goes back into Iron Eagle Arena so the coaching experience becomes stronger with every new lesson, workout, and training edition.If my philosophy resonates with you, I’d love to welcome you as an Iron Eagle.Join today at paulinenordin.uscreen.io and follow the journey as it evolves.You don’t need another program.You need a stronger relationship with yourself.Master Your Mind. Master Your Body.Seize the Training Day.— Pauline Nordin

Pauline N.

April 26

Happy Sunday Superstars!

Today I'm working on merging my content and provide helpful tips to motivate clients to join us!

FighterDiet Tips for Real Body Transformation

1. Keep to a daily consistent calorie budget with focus on the Fighterdiet vegetable RDI, a suitable protein range, followed by your fat portions and remaining preferred foods.

This is not about counting macros, this is setting up the nutrition basics for promoting body transformation with improved body composition.

Watch this lesson for guidance!

2. Make sure the calorie budget provides plenty of high volume low calorie foods to avoid hunger pangs.

3. Keep the defeed calorie budget consistent, for all defeed days.

4. After 28 defeed days, it’s refeed day.

5. Keep the planned refeed calorie budget, be mindful and stay on plan. 500-1000 calories on top of your DEFEED is good.

6. After the refeed day, resume Defeed practice for another round of 28 days of defeed, followed by 1 day refeed, repeat system.

Expect noticing a “sudden” increase in getting leaner after 2-3 rounds of consistent DEFEED 2 REFEED work.

When that happens, adjust your daily calorie budget just a tiny bit to start slowing down your rate of fat loss.

It’s also normal and expected to be able to increase REFEED frequency once you’ve built up that new body life environment which stimulates getting leaner!

For more daily tips, nutrition journal evaluations and fat loss strategies, hit subscribe to enroll in my Fighterdiet Academy!

If you enjoy what I share tell your friends to sign up for my Fighterdiet Academy lessons.

Clients enrolled in my training and coaching program, send me your questions to me on WhatsApp and I’ll provide my guidance!

This is the Page you find before and after collages and client testimonials I'm adding from my coaching life!

https://paulinenordin.uscreen.io/pages/real-body-transformations-by-coach-pauline-nordin

Thank you for sharing!

Pauline N.

April 25

Hello Saturday! Superstars, today I filmed a new legs and shoulders training session, one calf and hip flexor body work routine and a how to do dips form check video!

I'd looooove to have you check out this page I worked on today!

If you like it please share about it!

Here'a new POBO pre refeed video from yesterday too!

I'd love for you to write what the videos are about, it's so helpful!!!

Gotta go and take out ticks from Ram my cat....! Love from Pauline

https://paulinenordin.uscreen.io/pages/the-fighterdiet-academy

Pauline N.

April 25

Hello superstars!

How are you feeling? I’m training legs! So happy to be strong and energized!

You know what? I’m so happy I can be here coaching you and more and more skip spending time on Mainstream social media that just blocks my organic reach hoping I’ll pay up for ads!

Being a super small fish in the pond, or more like plankton, I drown in the big business accounts that have millions of followers and can feed the platforms with big ad payments.

My goal is to keep doing what I love here, keep my blogging up and use Google to help me find my clients, people like you!

I lost my whole Fighterdiet business suite to hackers, it was before hijacking meta was common.

As a small business it killed my ability to keep up. No customer service from Facebook about it!

I also lost my access to you my clients accustomed to my presence on social media by being suspended for no reason more than a few times!

The best part of all this? My lack of wanting to build my business life on there! Any moment they like they can block me from accessing and ghost me from being seen by you!

So… if you’re a fellow small business owner who doesn’t know how to reach your customers or clients, KEEP UP and your people will find you if you keep looking for the lane that works for you to be seen by those you want not just anyone!

Pauline N.

April 24

Superstar Sharla's Strong Hips Playlist

This workout routine features training videos, self-care for the body and mindset coaching about managing pains, aches designed to alleviate pain and let us train!

Hip pains come in various forms and for different reasons: most common is muscle weakness or lack of mobility.

Pains that come and go might be muscular and stem from psychological stress and worries.

My personal hip pains come and go, they're in front, on the side, side effects from my hamstring surgery years ago, gout arthritis and muscular pains. I got them all and I always look for ways to alleviate pains so I can train harder smarter.

I've learned that training through pains never make me pain free, it just makes it worse.

I also know that sometimes chronic pain that can be tolerated is the prize to pay...I've come to experience that my daily Laughter Yoga and LAUGH HIIT do take a lot of my muscular and emotional pains away! It's a miracle indeed.

Chronic hip pain might stem from arthritis, which is wearing of the join. This is part of life and sometimes we will need hip replacement surgery.

Before we go that route let's work on strengthening the body and pay attention to what hurts and what does not.

The trial and error with training without pain is essential.

Stay positive and keep up the good spirit in finding pain free ways to train!

Keep me posted and provide feedback so I can keep delivering solutions!

https://paulinenordin.uscreen.io/programs/superstar-sharlas-strong-hips-playlist

09:47

Strengthen your hip pain away

Strengthen your hip pain away! This video shows you what I do...

Pauline N.

April 23

Happy Thursday Superstars!

Please check out the added information and programs I'm working on. Every day I add and revise and try to make the website better.

Thank you for checking them out!

Training for life with new tips and stories from my life

https://paulinenordin.uscreen.io/pages/training-for-life

Superstar Workout Playlists

https://paulinenordin.uscreen.io/categories/superstar-workout-playlists

New info on my enroll to train with me

https://paulinenordin.uscreen.io/pages/enroll-in-my-coaching

My Wellness & Body Care Life starting page, today I added my background story with laser therapy for self healing

https://paulinenordin.uscreen.io/pages/wellness-and-body-care

And the Soft Spot program with book is now added!

https://paulinenordin.uscreen.io/programs/the-soft-spot-program-glutes-shoulders-mobility?category_id=253057

Pauline N.

April 21

Welcome to my 4-12-1 WhatsApp Mind & Body Program!

This workout plan is all about getting back to training and not overdo it.

I have 12 workouts for the body spread out with training days for the mind.

The goal is simply to seize the training day and not get overwhelmed.

This is the routine you can do and not feel defeated right away.

Do this: Watch the video for the day and then you can make notes for yourself to try one move you see for one set only.

4-12-1 stands for 4 weeks of 12 workouts with one coach and one goal to strive to achieve: just show up!

My intention with the program is to have you embrace doing less and feel better, train smarter not just harder.

If you feel the training is too easy, you're badass!

If you feel it's too challenging, do your best and feel good about the doing, not waiting or quitting!

Come join me on Whatsapp so you can get my tips and help in the group who's training this program under my guidance.

With me you're a message away and you're part of a small group of dedicated individuals who want to train to gain strength, energy, stamina and joy of having a body to build!

Let's repeat: 4 weeks training program:

12 workouts to complete. And in between we spend time meditating, reflecting upon our self-relationship and enjoy the day at hand!

Pauline N.

April 21

Hello Hello Superstars!

I have the most amazing clients who help me put descriptions on the workout videos to help everyone get the right information!

This 30 min lower body workout with core from christmas is today's pick for my clients who are enrolled in my Whatsapp small groups of friends who train together.

Today I'm creating a collection for MAY with this workout as the first one in a list of 12 total workouts to complete in one month.

I'm also adding a workout program to follow along with on whatsapp:

My Iron Eagle 4-12-1 Soft Spots !

4-12-1 Stands for 4 weeks with 12 workouts with one goal: to seize every training day.

Want to join in? This program will kick off May 1 for my clients who request to get in on Whatsapp with me.

I'm setting up this whatsapp mini group today!

Thank you for being YOU and training with ME!

Thank you Leah for adding this description to the video:

You'll need a yoga mat or towel, a bench or sturdy chair for glute planks and deadlift/fire hydrant form, a small dumbbell, and three varying resistance bands for deadlifts and gorilla walk. A pair of socks is optional for foot comfort.