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

1. 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.

2. Embrace being a forever 'working on myself' person, it means you understand this is an eternal thing we do to grow and evolve!

3. 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.

4. 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.

5. 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. 

6. Never let pride stop you from adapting to what life serves you, you are courageous and a powerful being, remember that.

7. 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.

8. Accept yourself for your past and for all the times in life you didn't know how to cope or manage. 

9. 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.

10. 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

The VIDEO I recommend for you to watch this weekend:

How to get lean without tracking macros!

https://paulinenordin.uscreen.io/programs/how-to-get-lean-without-tracking-macros-set-up-your-fighterdiet-kiss-diet-to-simplify-your-life

The best gift is to be able to train to gain!

Here I share about my leg gains victory and squat comeback this year, when these moments hit I feel like I can die today happily and at peace with everything.

I outline my Defeed 2 Refeed Routine and what I do to prepare for my Refeed enjoyment window, how I manage the empty bowl syndrome I can experience during the refeed delight.

The refeed experience now vs in my earlier fitness life, the all or nothing mentality, how to manage and stop at the perfect time in the refeed, what the feeling is I know is spot on for progress not sabotaging myself.

How to stop the enjoying before overdoing it, how to keep to your plan, how to assure your mind there's no reason to exceed and eat too much, you'll get to enjoy again.

Without refeeds defeed would not be ideal for me, I want to earn my reward AND have it on plan.

For you who are still in a self sabotage routine, hang in there, keep practicing and learn more and more every day in the Fighterdiet life!

https://paulinenordin.uscreen.io/programs/fighterdiet-defeed-2-refeed

Women who lift together stay strong and happy together!

We got history, superstars!

Through the ups and downs of life we keep choosing each other.

We know there will be times where it's challenging to show up and be yourself, without fear of judgment or criticism.

We all know we are connected for a reason and we embrace our unique selves, we don't try to be copies of each other.

We choose to show up and keep growing, evolving and live the best lives in a safe space exclusively for women.

As your coach, trainer and friend who would never have been in your life unless you found me or I found you online, let me express my why I, the lone wolf, care about you who give me the honor and privilege to be in your presence and get to know you:

I love the daily practice, I love helping others find their own version of my fitness life philosophy.

I love to eat and I'd hate to be part of the diet and body perfection culture that never seems to want to EAT, just try not to and it keeps on failing anyway.

I love NOT tracking macros like it's the solution to find a healthy balance, why on earth keep up the routine of that to show your diet journal is spot on, or missing entries?

I love to feel GOOD about my body and live the fit feeling.

I feel it's a true waste of joy for training and eating to keep dreaming about that day in the future where I'm going to have a perfect body, because you won't be happy nor content unless you embrace reality: your body is not for ever, better take care of it the best you can and want.

I have so much in my daily life I do that most fitness people who are stuck in yoyo dieting and extreme training programs with no end and no real long lasting results never get to:

Easier workouts!
Smarter workouts!
Meditation!
Mobility!
Slower walks not always busy on powerwalks!
More time for rest and self reflection!
More time achieving the RDI for joy 10 min laughter every day!
Less looking at a weak body spot and more look at your strengths!
More care about health: without it we have no body to train or build anyway!
A desire to train for you, not to compare with others.'
A desire to let go of starting over on a stupid diet plan.
A desire to want to trust yourself and be proud of yourself.

I could go on, but this is why I coach my women and want you to know that all you believe is flawed or signs of weaknesses, the way you assume I feel you should "know how to eat by now, know how to train since you've been working out for decades" and you should just DO IT, doesn't have to feel good, just DO it.

You are wrong about that!
You often think too much about what I think!

Here's to the best times to come every day day in day out together!

SEIZE THE TRAINING DAY, Superstars!!!

Gaining Muscle & Body Acceptance:

I'm sharing my bodybuilding journey with you so you know the mind it takes to not succumb to 'remain the same'.

How do I handle feeling fatter? Why do I not stress about it?

Natural bodybuilding vs 'whatever people choose' and my life philosophy about tolerance and respecting individual choices.

How I feel about the fear of aging, women's bodies being the forever target in marketing to make you jump on the same wagon as the rest....

And that I feel proud for what I'm doing, the way I lead YOU in self acceptance, HAPPY strong life, my body ideals, motivations and being grateful to BE here.

4-12-1 Glutes, Shoulders & Mobility

Welcome to a workout plan for strengthening the common weak areas that inhibit muscle gains and cause pains.

Commit to 4 weeks with 12 workout sessions to complete to achieve your one goal here: make the workouts happen!

You can repeat any of the workouts instead of doing them all. The focus is on getting stronger and alleviate pains from improper training technique.

Many of the exercises look easy until you try them, so be prepared that your mind will get butt hurt if you can't do it all right away! Keep going. 

This program builds up a foundation so you can build your body stronger and healthier. 

4-12-1 Glutes, Shoulders & Mobility includes my bonus guide book for working on these areas!

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

Did you watch the Fighterdiet Mindset Video #1?

Then hear is the must watch follow up video to start getting those diet epiphanies and lead you to understanding yourself!

I remember when I was new to fitness and bodybuilding, I copied routines from the fitness magazines and put them to the test.

Little did I know those routines were not real, they were made by editors who didn't train much themselves!

Today in my coaching life and training clients who've been lifting for years or for decades like me, and I've come to realizing how many still overtrain and understimulate by using workout programs that are either not realistic or outdated!

This is why I share my real training videos and real workout strategies with you.

In this current workout plan I show you the way I build my body.

The way I train nowadays is not at all the way I worked out in my 20-30s.

The benefit with working with me is I help you progress in the gym by training better, not just harder!

I also have no interest in having you stuck in false beliefs about workout volume and frequency.

It's important to me as your coach and trainer that we are on the same page about training.

If you feel defeated and discouraged about comparing yourself to your younger self and lose motivation by that, check out this video and you'll regain your confidence about strength training and making progress throughout life!

For you who want to add glute strength and muscle size, go for this program:

https://paulinenordin.uscreen.io/community/channels/seizethetrainingday

Hello Superstars!

It is wednesday and day 2 on my 4-12-1 workout plan for myself.

I have set my goal to complete 12 workouts in 4 weeks time.

Can I train more? Yes.

Do I have to force myself to do it? No.

Right now I don't want to pressure myself to commit to more than I feel is good for now.

I want to look forward to every session and when I have a lot of extra challenging things going on to handle, then something has to give.

I accept that I can not achieve or do everything up to my ego's liking.

I don't want to feel that I am not doing enough up to my own personal standards.

I don't care about what other people think about "performing at living life", but I have my mind that sits in the corner and loves to tell me about ideals, being productive, have high ambitions, follow the culture of the harder you work the cooler you are.

That mind is conditioned by my surrounding, my environment. My mind is shaped by what we all collectively have as the standard to strive for.

And if I don't follow this mentality I hear my thoughts confronting me about it:

Why am I not doing what everyone else is doing?

Why am I not just making my life easy and follow the rest?

Don't I care about being respected or admired? 

Am I not a my resume, what I've accomplished?

Don't I know my worth lies within what I do for other people?

Don't I know that sacrificing for others is more important and valuable than listening to my heart? Oh, that selfish nature is frowned upon. 

To care about how I feel and what I choose to do must be according to doing the right thing for others, right?

So then, here I am in fitness and so called wellness circles.

The focus is on body transformation.

Everyone comes in with wanting to transform the body, achieve fitness goals, getting in shape after all, and then somehow stick with it....

That goal has not changed. The program or mindset must evolve, this is not about getting it done, maintaining results and then forget how do you feel in the daily living the lifestyle?

When, when, when will you have time to slow down your mind and start to challenge your mind the way I do?

Without the desire to go inwards, start reflecting upon your Self, who you are when you are not your mind, the same demons of body, looks, ideals, living up to expectations of others will keep haunting you.

I know that you want to find a healthy body and mind in balance. 

I know you wish you could speed up the process and somehow hit diet epiphanies, understand it all, and then move on, live your life...

But it's not the way it works.... The body transformation is the easy part in this.

Your self-awareness and your self-relationship take more work than any muscle physique ever will.

When you come in to my so called fitness coaching you must see this is the greatest opportunity for you to find your true self and build a long-lasting marriage to your own heart.

This is my passion, to help you and guide you to dare to go inwards, to question all you've been told is what you are or what you are supposed to be or do.

It is scary, I know. You will be pulled between wanting to live up to your parents' wishes or your partner in life's idea of who you are, and wanting to run away, escape from everything and just start over where nobody knows you.

So where do you start this fitness life journey with me as your coach?

You come to terms that this is a self commitment, I am just there as a sparring partner in self discovery and self transformation.

I live my life for the first time as Pauline, just like you live your first life as you right here and now.

We don't have any manuals or books to follow every step of the way, we all go into unknown territories of our Selves.

What I do as your coach and leader is I do all this for myself, every day is another daily practice of mastering my mind & mastering my body.

I choose this way of life, the forever routine of self expansion using my body as the instrument to work on self discipline that gives me the freedom.

When you commit to yourself and commit to my coaching you and I become friends for life. Because you can't build a powerful empowering relationship like it's a little romance for now, not a marriage or a long term partnership.

I coach and teach Mind, Body & Self. All in one. I can't work on one part of you like you're a muscle body part project.

I go deeper than all other fitness coaches and strength training coaches for women. 

Why? There are no strong bodies created under the supervision of weak minds, and the secret to life is to enjoy it, including the so called fitness life.

My goal is always to seize the training day, one day at a time.

In my life it is training day every day for mind, body, for my Self.

When you come here and want to discover or learn Fighterdiet, remember what diet means: way of life and what we consume, absorb, nourish ourselves with. 

That means who you surround yourself matters.

You become a mix of the closest beings you choose. 

Every thought you have colors your idea of who you are.

So Fighterdiet really is more than a diet plan or a workout program...Welcome to my way of life, one day at a time.

Let's start from the beginning with one Fighterdiet mindset video for you to reflect upon today.

One step at a time.

You can't rush insight or clarity, you must take the time and let yourself take time.

When you think about it, what else in life do you have but time to learn and become your own best friend?

Welcome to my Real Fitness Coaching, it is not what you think it is and you'll realize that is the greatest part of it all.

The Menopause, perimenopause, the fear of estrogen, semaglutide propaganda and my thoughts on the marketing towards women