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September 14 — October 14

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4-12-1 | THE 100 REPS CHALLENGE
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Pauline Nordin
Pauline Nordin
 
October 12, 2025
00:17

My Lifts Then & Now: Total Load Comparison

My Lifts Then & Now: Total Load Comparison.What was my original training style like, how did it evolve throughout the years, how did I train around injuries and how am I training today to build more muscle than I've ever had? Here I compare my squats, deadlifts, shoulder presses, rows and pull-ups with my typical sets and reps from my past with my training life as of today.Now you see that lighter loading doesn't mean smaller muscles and more weight doesn't always mean bigger muscles!Let me show you the ways I think for my workout design for muscle development.Download the PDF in resources to see the comparison and read my background training life biography.

My Lifts Then & Before: Total Load Comparison.

Download the PDF in resources to see the comparison and read my background training life biography.
Pauline Nordin
Pauline Nordin
 
October 10, 2025
11:08

Action Paralysis Stretching Routine

Action Paralysis Stretching Routine for when you just don't know how to get going but still gotta do what you gotta do!Listen to what I say about self care and the fatigue that can hit you, what I do to stay on track anyway!I set a timer and work through my body systemically. Follow Along, Superstar!

Action Paralysis Stretching Routine for when you just don't know how to get going but still gotta do what you gotta do!

Listen to what I say about self care and the fatigue that can hit you, what I do to stay on track anyway!

I set a timer and work through my body systemically. 

Follow Along, Superstar!

This is my Friday Freebie for you, pay it forward!
Pauline Nordin
Pauline Nordin
 
October 09, 2025
14:32

Superset Bench squats & Bulgarians

Download the 4-12-1 Workout book with written workout programs with these exercises!Bench squat session with my foam roller superset with overhead bench squats, later I do Bulgarians and stationary lunges. Bench 'deadlifts' with the roller and guidance about angles, knees and back position.

Today's Superset leg day:

Superset Bench squats & Bulgarians with workout book included for effective muscle building leg workouts! If you're in my newsletter list or want to get in, DM me on messenger or whatsapp!
Pauline Nordin
Pauline Nordin
 
October 09, 2025
01:08

K.I.S.S Defeed Meal Plan #1

K.I.S.S Defeed Meal Plan #1 with choco banana mug cake and cheddar green beans.If you love cheese, this is your fat loss plan you'll love to stick to!

K.I.S.S Defeed Meal Plan #1 with choco banana mug cake and cheddar green beans.

If you love cheese, this is your fat loss plan you'll love to stick to!
Pauline Nordin
Pauline Nordin
 
October 08, 2025
00:21

Fighterdiet POBO & K.I.S.S Love your Diet or Leave Your Diet

Fighterdiet POBO & K.I.S.S Love your Diet or Leave Your DietDefeed 2 Refeed Get Lean RoutineThis book will help you see how simple it is to eat to get lean when you forget about all you've been told about 'how to do it'!Read this EASY little book and then FOLLOW the plan as outlined.There's a way to get results, it's to do what you haven't done before: stay in defeed mode for longer than a few days!It's A JOY to stay on defeed when you know how to eat to win at fat loss.

Fighterdiet POBO & K.I.S.S Love your Diet or Leave Your Diet

READ THIS ONE! 
Pauline Nordin
Pauline Nordin
 
October 08, 2025
11:49

Back training with Banded Pull-downs

Back training with Banded Pull-downs.Follow me with banded pull-downs, alternating reps with bottom holds and different grips.10 reps is around 30 seconds with resistance bands.The loading is different with bands, shorter range of motion to get tension consistently means I use time in the range where there is tension consistently instead of reps.For a great back workout aim for 5-20 sets total of real sets.Download the Back training program in Resources for more workouts in ebook form!

Added my Back Workout book for you to get more workout tips and programs!
Pauline Nordin
Pauline Nordin
 
October 08, 2025
00:31

The Chocolate Devil's Advocate Meal Plan

Fighterdiet Devil’s Advocate Diet StrategiesStay on Defeed with this Diet plan: Triple the recipes and that's your food budget for the day!To confirm with you, 2.5-3 times the whole recipe equals:Get Leaner:2.5 x 585 calories = 1463 2.5 x 49 g protein = 123 gStay Lean:3 x 585 calories = 17553 x 49 g protein = 147 gEasy and Delicious, isn't it?Knowing how to eat healthy doesn’t mean you always want to be perfect about it.I teach you my diet game I call Devil's Advocate because it really is a mind game to keep seducing your mind to stay on plan.Fighterdiet devil's advocate keeps you on get lean routine without ruining it with excess calories.Instead of forcing yourself to comply with 'perfect meals with green beans and tuna forever' why not play the game of keeping the calorie budget and protein range with the food you truly love?Now you will be excited about defeed instead of being hit by diet rebellion mode that makes you choose junk or mindless crap you always regret later.When life's overloading you and you're stressed out it's normal to lose control over your healthy eating routine.You might just have no time to prep or don't even want to. It's OK, it happens! Don't worry, you'll fall in love with vegetables and all that again.Until then, make the whole day a big bowl of your FAVORITE Fighterdiet recipes, a big brownie batter bowl, or like here all calories and protein in our favorite oat bran, cocoa powder, protein powder heaven in a bowl.It will TASTE and FEEL like you're eating chocolate cake batter and that's all you'll need for the day. Imagine how quickly you'll get leaner when you love your diet and you can make every defeed day comply with the nutrition for fat loss system with ease.This is not the way to eat for ever, but it gives you the forbidden fruit and a break from diet perfectionism.And since you don't increase calories, you're keeping the same calorie budget as on an ideal Fighterdiet meal plan day with 2 lbs of vegetables as a regular part of your healthy eating, you GET LEANER! Here’s the devil’s advocate 10 tips that go against my 10 tips of Mindful Eating!The Devil’s AdvocateThe pobo bowl tastes amazing and watching food shows while eating makes it feel like you’re feasting on what’s on the show. It feels like comfort to combine watching shows and eat healthy food. As long as what you eat is healthy it’s ok to distract your mind while doing it. Sometimes you just need a big bowl of shirataki noodles with Parmesan, black pepper and no sugar added ketchup to feel like you are in heaven on earth. A treat or two or choosing to be eating more than you planned won’t hurt your muscles, they like the anabolic effect of insulin too. A higher calorie budget doesn’t mean you can eat anything and “get away with it” however eating more stimulates your metabolism, eating fewer calories stimulates fat loss. Accidentally winning from an unplanned cheat day is just luck, enjoy that you got lucky don’t ever rely on it! What’s forbidden you’ll crave, what’s free you find boring hence make all foods free and none forbidden to see a cease on cravings firing at you!Keep your promise to have your treat you plan on, skip negative reinforcement to make up for spontaneity in your eats.You only crave it until you’ve had what you crave, if you crave what’s hard to moderate , never keep that food at home to stop having the easy path back to going back on your word!

Fighterdiet Devil’s Advocate Diet Strategies

Stay on Defeed with this Diet plan:

Triple the recipes and that's your food budget for the day!
Pauline Nordin
Pauline Nordin
 
October 08, 2025
01:04

2MAD Meal plan Cabbage Pizza & Banana Muffins

2MAD Meal plan Cabbage Pizza & Banana Muffins!2Mad stands for Two Meals a Day and it's my favorite way to enjoy my diet every day.Most people don't have my big appetite so you it's expected you'll be stuffed.Don't worry about finishing your meals, if you got left over you just add them as rollover meals for tomorrow.The worst thing that can happen? You get leaner faster than ever.With this meal plan you can portion out the meals anytime throughout your day, or stack it all into a window of eating where you can sit down and indulge of your buffet!If you decide to skip breakfast but one of the muffins, then scoot over the rest of the muffins for dessert!The focus is on fitting it in and not worry about leftovers, just put them into your next day's eating.If your next day's eating is too filling, try a meal plan with less volume!Let me know how it works out for you!

2MAD Meal plan Cabbage Pizza & Banana Muffins!

2Mad stands for Two Meals a Day and it's my favorite way to enjoy my diet every day.

Most people don't have my big appetite so you it's expected you'll be stuffed.

Don't worry about finishing your meals, if you got left over you just add them as rollover meals for tomorrow.

The worst thing that can happen? You get leaner faster than ever.

With this meal plan you can portion out the meals anytime throughout your day, or stack it all into a window of eating where you can sit down and indulge of your buffet!

If you decide to skip breakfast but one of the muffins, then scoot over the rest of the muffins for dessert!

The focus is on fitting it in and not worry about leftovers, just put them into your next day's eating.

If your next day's eating is too filling, try a meal plan with less volume!

Let me know how it works out for you!
Pauline Nordin
Pauline Nordin
 
October 07, 2025
13:11

Superset Heavy Core Workout

Superset Heavy Core Workout with Sit-ups, Russian Twists, Leg raises and banded supine hip flexor with oblique combination routine.Follow along in my core training I'm doing for October.I train core 3-5 times a week, this heavy workout will be done 2 times per week for the next 5 weeks.

Hello Superstars!

Yesterday I moved my podcast to Spotify and left Podbean. I started 2020 to support my fighterdiet warriors during the lockdown period during the Covid Pandemic.

I downloaded all 1000+ episodes from the podbean hosting platform then canceled the hosting service to go with Spotify.

Well, I didn't make it! I lost about 900 episodes gone forever!

Crap happens and time is time, doesn't come back.

I'm honored I had 266K downloads on my raw solo podcast, it became my own Mind transformation journey that started with my medication commitment November 6, 2019.

March 16 2020 the Pandemic arrived in Los Angeles, the gyms closed down and I found my way to keep training without equipment first, since toilet paper and dumbbells were out of stock

That turned into building my own home gym in my apartment, I donated my big bed to make room for benches and a place to train.

Then, that made my decide I was going to make workout videos to document my bodybuilding beyond 40 life!

I had that Universe moment of clarity in the middle of my room that day when I struggled with motivation, I didn't want to train. I never forgot how my body got my chill waves over-flooding me, I knew this is what I gotta do: I gotta start over from nothing and build myself up stronger and more muscular than ever.

That was how the 'seize the training day' routine came about!

Today went by too quickly, I had VIP coach calls, uploaded to my podcast but then I had an incident with the Swedish Police that sidetracked me in content I created!

HA! You can listen to it on spotify!

I recorded about Ram my cat too, how he fattened up and what I'm doing about it. I hope it makes you smile AND feel assured in what you must be willing to do for yourself to get lean and stay lean.

I'm focused on form checks and VIP calls with my amazing clients, and now I have my own workout and cardio to do before it's Dinner & Dessert AGAIN! I LOVE the daily routine!

This week I'm editing playlists, editing workouts from my past to build programs for various needs and fitness levels.

It's a natural flow for me talking with my clients daily and getting the information needed about body problems, muscle goals and designing workout routines that WORK.

Oh, and this week I'm enjoying all my time away from social media: no instagram, no Facebook, no Tiktok.

I love having peace and focus for editing, writing, creating all my fitness routines and diet plans to implement here.

You see, the Fighterdiet recipe app is crashing, and I am short on team members, time and funds to rebuild, relaunch and keep it all up with app development.

That's why I'm adding my Fighterdiet meal plans and recipes here to my ONE platform I manage and host, there is no social media monster to obey or who can just delete my account any moment.

I rather build alone and keep it my empire for YOU than to be in a crowd.

When I'm on VIP coach calls and filming workouts my day is covered, there's not more time for 'chit chat'. Social media has a tendency to waste time I want to put into my work with my clients.

I'm also building a routine with my newsletter for you Iron Eagles! 

All Fighterdiet clients who signed up for my newsletter in the past I have in a folder to reconnect with.

I look forward to all this!

Oh, and I AM building my own Pauline Nordin Fitness Life app with all this content I'm uploading, but first I gotta get the word out to all my past clients who have no idea where I went when my Facebook pages with the business attached to it got hacked and taken down for good and then my website Fighterdiet.com got hacked too.

These things lead me to my current work life so I'm GRATEFUL for having no way around it but to rebuild from nothing and grow great again.

It's not the first time for me, remember I left Sweden being a rising TV star as the winning Fitness Trainer of the Biggest Loser Show to GO to California and become a famous fitness model!

Now I gotta go hit the weights!

LOVE TO YOU!

Here's a workout for you to try with me today I'm doing as part of today's training!

Thank you for telling your friends about my Fitness Platform here, it's the best gift you can give me! 
Pauline Nordin
Pauline Nordin
 
October 07, 2025
01:11

2MAD Kabocha Bowl & Cajun Cauliflower & Shrimp XL

2MAD Kabocha Bowl & Cajun Cauliflower & Shrimp XL.With this meal plan you can enjoy eating your meals any time, the importance is to fit it in and stick to the design.You might want to skip 'breakfast' and have the 'the breakfast recipe' for dessert.You might want to portion out the huge dinner recipe for lunch and dinner or you'll be too full.You can place the meals any way you like, there's no 'fattening effect' after 6 pm or 'can only eat carbs before 6 pm' etc.Got questions? Let me know!

2MAD Kabocha Bowl & Cajun Cauliflower & Shrimp XL.

With this meal plan you can enjoy eating your meals any time, the importance is to fit it in and stick to the design.

You might want to skip 'breakfast' and have the 'the breakfast recipe' for dessert.

You might want to portion out the huge dinner recipe for lunch and dinner or you'll be too full.

You can place the meals any way you like, there's no 'fattening effect' after 6 pm or 'can only eat carbs before 6 pm' etc.

Got questions? Let me know!
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