My PAINS, your GAINS!

Adapting Training for New Realities:

Coach Pauline shared five tips for structuring training, emphasizing the importance of accepting that one cannot simply train as they did in the past due to age, lifestyle changes, and evolving goals.

The coach shared five tips for structuring training and managing energy levels, particularly for individuals over 40 who may find their fitness capabilities have changed.

The key points included accepting that past fitness levels cannot be compared to current abilities, establishing a workout routine that aligns with natural energy patterns, practicing self-appreciation rather than focusing on body composition goals, and maintaining motivation through positive self-talk.

The coach emphasized that transformation comes from daily choices and thoughts rather than future goals, and encouraged listeners to start immediately rather than waiting for the next day, reminding them that fitness challenges are a luxury problem in the context of larger emergencies.

Watch the ZOOM recording:

https://tinyurl.com/bddb6kzz

On the topic of Macro Tracking & the trends of bio-hacking… 

Personal Responsibility:

The coach discusses the limitations of tracking macros, explaining that while it can be helpful for learning regular eating patterns, it often becomes less accurate over time as people stop measuring and start guessing. 

Coach Pauline emphasizes that the focus should shift from strict macro tracking to taking personal responsibility for food choices and recognizing that daily weight changes on the scale may not reflect the effectiveness of macro tracking.

Nutrition and Macro Tracking Fundamentals: 

Coach Pauline discussed the importance of understanding nutrition, particularly the difference between processed and whole foods, and how certain diets require more digestive energy, making them more effective for fat burning. 

Pauline emphasized the need to track macros consistently, even on cheat days, to maintain progress and avoid feeling overwhelmed. 

The coach also highlighted the common challenge of mental sabotage and provided a solution:

learning to track macros without becoming overly focused on constant monitoring.

Sustainable Fitness and Mindful Eating:

Coach Pauline emphasized the importance of sustainable and mindful practices in fitness and nutrition, advocating for a balanced approach rather than strict adherence to rigid rules. 

She highlighted the need for individuals to be honest about their eating habits and to focus on present awareness rather than simply following steps or tracking macros. 

The coach suggested that learning effective stress management techniques could help prevent sabotage and achieve long-term fitness goals, criticizing the diet industry followers for setting up systems that don’t lead to sustainable success.

On the topic of Macro Tracking & the trends of bio-hacking… 

Personal Responsibility:

The coach discusses the limitations of tracking macros, explaining that while it can be helpful for learning regular eating patterns, it often becomes less accurate over time as people stop measuring and start guessing. 

Coach Pauline emphasizes that the focus should shift from strict macro tracking to taking personal responsibility for food choices and recognizing that daily weight changes on the scale may not reflect the effectiveness of macro tracking.

Nutrition and Macro Tracking Fundamentals: 

Coach Pauline discussed the importance of understanding nutrition, particularly the difference between processed and whole foods, and how certain diets require more digestive energy, making them more effective for fat burning. 

Pauline emphasized the need to track macros consistently, even on cheat days, to maintain progress and avoid feeling overwhelmed. 

The coach also highlighted the common challenge of mental sabotage and provided a solution:

learning to track macros without becoming overly focused on constant monitoring.

Sustainable Fitness and Mindful Eating:

Coach Pauline emphasized the importance of sustainable and mindful practices in fitness and nutrition, advocating for a balanced approach rather than strict adherence to rigid rules. 

She highlighted the need for individuals to be honest about their eating habits and to focus on present awareness rather than simply following steps or tracking macros. 

The coach suggested that learning effective stress management techniques could help prevent sabotage and achieve long-term fitness goals, criticizing the diet industry followers for setting up systems that don’t lead to sustainable success.

Link to ZOOM:

https://us06web.zoom.us/rec/share/v4HisgTk1TKWmQFNFfzUb5z4plmuWYohARBdL_D6Tzy4XaR5FFUnkrJrcpJgdrE.tPIn9QeeececHiqF?pwd=DExO5PjeTzPhYmWb8QAAIAAAAKExqIqpsad8kouSDidQq08VYlfRY7_WjEm4rhCG4my1CpAdA55fLSYVTrx45p10jjAwMDAwNA

Shoulders with Standing Press with jogging supersets

In the jogging sets I talk about how to stop trying to be so optimal with diet and nutrition.

I start heavy, then I drop the weight I use to get more reps and more volume in.

I talk about how I speed up my training to get more work done without spending an hour training.

BONUS  4-12-1 Shoulder workout book is here for you to download in resources!

I asked my clients who train with me WHY do you choose me to be your trainer?

These are the 10 reasons my women join my fitness & wellness community I provide:

1. I provide training programs that are not hype, trends or extreme routines that welcome injuries.

2. I provide self care for the body to manage and prevent injuries and pains that inhibit my clients in their training

3. I coach how to stop living on a forever yoyo diet and simplify healthy eating for a happy life.

4. I show how to make easy meals and how to create different meal plans and food preferences

5. I teach mobility and stretching and show how to train smarter and better.

6. I offer support and I’m present in my clients online life consistently

7. I provide mindful life practices and coach  how to build and nurture the important self relationship.

8. I share wholeheartedly and I’m not pushing products in your face 

9. I care about my clients long-term success and have genuine passion and love for my work as coach and trainer

10. I never stop learning and growing and I’m real, down to earth and I feel like I’m a friend they can trust.
    
    Thank you for providing your motivation for WHY you train with me! -Pauline Nordin

Shoulders & Triceps! Did you work this routine 2 times a week for 4 weeks?

Defeed 2 Refeed: how do you know when it's time to refeed?

In this video I go over how to learn how to monitor your body composition before you go on automatic refeed routine.

Depending on your goals you need to be mindful about the daily practice.

How do I adjust my nutrition when it's refeed day and I haven't made it to my achieve my standards to 'be qualified' for a refeed?

Instead of focusing on a day in the future when you'll be lean enough you focus on today and stay compliant.

There's a difference between doing refeed for just the joy of it without any more ambition to change your body composition and to strategically manipulate your body's environment consistently.

I can't host a pity party for myself that I can't afford indulging, I must stay the course if I want to get somewhere.

Thursday cravings? Radio Pauline about Little Saturday

RADIO PAULINE:

22 min about tracking macros vs tracking your mind!

https://tinyurl.se/de5

Hello superstars!

What’s my GREATEST POWER?

I’m best at sharing from the heart without delay, all live stream, here and now!

I love broadcasting my thought stream of consciousness via audio and video to you!

I’m using my passion power in my work as coach to empower you to follow your heart and live a life of purpose you too!

This is the reason I’m welcoming you to RADIO PAULINE!

Welcome to Mind  & body coaching by Pauline Nordin.

Here’s zoom’s summary about it:

Tune into Pauline’s Private Podcast for Coaching Clients!

Coach Pauline introduces "Radio Pauline," a private podcast-style communication channel for her coaching clients.

She emphasizes her focus on helping clients develop self-relationship and achieve personal growth through her coaching program.

Embracing Joyful and Balanced Living:

Coach pauline discussed the importance of approaching fitness and life with joy and self-choice rather than pressure or guilt.

Pauline emphasized the value of daily practices like yoga, fitness training and meditation, focusing on a balanced and fulfilling lifestyle.

Pauline expressed her commitment to inspiring and motivating others to embrace life on their own terms, highlighting the significance of staying engaged and avoiding feelings of loneliness or demotivation.

Join Pauline’s platform for mind & body coaching and start tuning in for motivation & support!

PAULINENORDIN.uscreen.io

Meditation, Mindful life & Self reflections

Overcoming Sunday Blues with Mindfulness

Coach Pauline discussed her experience with Sunday blues and her approach to managing negative emotions through meditation and mindfulness practices.

She described her method of confronting and addressing feelings of sadness and depression head-on, emphasizing the importance of self-awareness and proactive coping strategies.

Strategies for Seasonal Sadness Management

Coach Pauline discussed strategies for managing seasonal sadness, including physical activities like yoga and laughter exercises.

She acknowledged her own experience with creative melancholy and the challenge of adapting to a sunnier climate in California.

The coach emphasized the importance of self-awareness in managing these feelings and recognized that while moving to a sunnier location helped, it did not completely eliminate their tendency towards sadness.

Gratitude as Stress Antidote

Coach Pauline focused on gratitude as an antidote to stress and worry, acknowledging various potential sources of concern.

She expressed thankfulness for simple physical abilities, such as squatting, which they noted was not guaranteed due to past injuries and health challenges.

Gratitude and Recovery Routine

The coach shared their morning routine, which includes practicing yoga nidra and focusing on gratitude. She described her daily practice of counting blessings, starting with their feet and moving upwards to express gratitude for various body parts.

The coach also mentioned her recovery from hamstring surgery 8 years ago and her improved condition since then.

Gratitude for Body's Natural Functions

The coach expressed gratitude for their overall health, particularly their hips, immune system, and ability to manage gout arthritis by avoiding certain foods. She highlighted the functioning of various organs, including lungs, heart, and kidneys, emphasizing the body's ability to maintain itself.

Finding Happiness Through Passion

Pauline shared her personal philosophy about finding happiness and fulfillment through pursuing one's passions rather than accepting a life of unhappiness in a job. She emphasized the importance of maintaining a positive mindset and using practices like meditation and breathwork to manage negative thoughts. 

Pauline expressed gratitude for her ability to relearn and improve, while emphasizing their lifelong goal of finding happiness through their work.

Managing Negative Energy Effectively

Pauline  advised on managing negative energy by redirecting focus away from negative thoughts and engaging in positive activities such as exercise, music, or creative pursuits. She emphasized the importance of creating a mental space between thoughts and oneself, suggesting that this practice can help break the cycle of negative thinking.

Practicing Daily Mood Management

Pauline shared personal insights about managing mood and emotions, emphasizing the importance of focusing on each day rather than the entire life, and explained that happiness is a practice rather than an achievement.

Coach Pauline advised showing up for oneself and chasing the feeling of being in a good mood, while acknowledging that life will always present challenges.