AB wheel & shoulder raises session starts with self-motivation talk followed by the warmup set with ab wheel rollout. If you can't do the ab wheel yet you do elbow planks instead.The shoulder raises are timed sets and no slack in the bottom. I do them seated and use a timer to stay on time.Follow along with my tempo and stay disciplined with your form, hold each rep for a peak contraction.The real set coming is a pulsing reps in the toughest spot in the ab wheel followed by full reps. Pay attention to keeping the pelvic flexed form, not extended. The superset following is a blast of shoulder lateral raises with a set of 15, then it's eccentric rep focus on the ab wheel.I keep up going for the 10 minutes session with a few extra minutes since I talk so much and I add rear shoulder sets in the end for extra strength training with back and forth shoulders in a butterfly on the floor position.

Self limiting beliefs & how to gain muscle not just fat!In this session I share about how you must want to see through your own BS, how to stop repeating the same destructive behavior that waste your time.How do you avoid the typical ways you fall off your routine, how to be conscious about yourself, in expectations on yourself and why it's hard to accept it takes MORE self work than you want to ACHIEVE your goals.Later in I give you the way to go from defeed or defic to gain muscle and how to avoid falling for all or nothing mentality.What is the difference between eating to get lean vs gain muscle and size?I share with you here.

Zoom Recap from Yesterday's Fighterdiet coaching sessionBalancing Bliss and Immediate GratificationNordin discussed the concept of maintaining motivation and achieving a balanced state of continuous bliss, contrasting it with the temporary ecstasy of immediate gratification. She emphasized the importance of self-inquiry and wisdom in achieving long-term goals, particularly in maintaining a healthy body composition. Nordin also touched on the natural human tendency to prioritize short-term satisfaction over long-term well-being, which she suggested is a result of evolutionary mechanisms designed to ensure survival and reproduction.She emphasized the need to shift from a diet-focused mindset to a sustainable lifestyle that allows for satisfaction and long-term success. Nordin shared her personal mission to create a system that balances hunger and appetite while maintaining a healthy and desired physique, emphasizing the importance of finding joy in the process of self-improvement.Nordin discussed the importance of maintaining motivation and discipline in fitness and lifestyle habits, emphasizing that achieving goals should not be the sole focus. She highlighted the need for a sustainable approach that includes consistent healthy eating, training, and maintaining a positive mindset. Nordin stressed that reverting to old habits is likely if one stops practicing what led to their success, urging the importance of enjoying the process rather than solely focusing on the end result.Discipline and Self-Awareness in FitnessNordin discussed her personal journey of maintaining discipline and self-awareness in her fitness routine, emphasizing the importance of making conscious decisions without guilt or shame. She highlighted the value of understanding and enjoying life's simple pleasures, and the need for discipline over immediate urges. Nordin also touched on the concept of delayed gratification, comparing it to building anticipation and satisfaction in achieving fitness goals.

10 Self Reminders for Coaches.How to stay motivated and be your own friend.Tips in how to stay in peace of mind.

Embracing Self-Independence and AuthenticityNordin shared her personal experience of moving away from home at 15 and creating her own life in Los Angeles, choosing to be her own best friend rather than conforming to family expectations. She explained that being one's own best friend means following one's heart, loving others while accepting oneself, and not feeling guilty about prioritizing one's own well-being over others' expectations. Nordin emphasized that it is not selfish to choose solitude or to set boundaries with family, and she encouraged others to prioritize their own happiness and make choices based on their own energy rather than feeling obligations to others.Embracing Personal Choice and AuthenticityNordin shared personal insights about self-empowerment and personal choice, emphasizing that individuals have the freedom to choose how they spend their time and who they want to be around. She discussed the importance of knowing oneself and being true to one's authentic self rather than trying to meet others' expectations. Nordin concluded by encouraging his clients to follow their own hearts and not be afraid of rejection, as the ability to make personal choices is a fundamental aspect of living a purposeful life.

Are you planning on starting over your get lean diet plan tomorrow? Man, don’t, it’ll be the mistake you’ll regret tomorrow. Before you choose to sabotage yourself perhaps look at why you do it! Is your eating just monotonous or boring? The key is to actually learn how to love to eat what you want to have eaten today when it’s a new day. This coaching session is about taking your cravings and food fantasies for a walk in your mind, live it out there, don’t act on it.Imagine feeling the SAME satisfaction without the sacrifice of regaining body fat you lost in the week. Are you struggling with diet compliance? Is yoyo dieting and mindless eating sabotaging your fitness goals? The mind needs strength training and that’s my passion I love to teach you about.

The Rhythm of Hunger & AppetiteGetting lean isn't just about calories. It's about understanding your own rhythm of hunger, cravings, and eating behavior. In this lesson, you'll learn why studying yourself is the foundation of lasting fat loss and how to stop fighting your appetite by working with it instead.

ZOOM Recap from Sunday GratitudeOvercoming Self-Criticism in Body ImageNordin discussed the impact of self-criticism and negative body image, particularly in the fitness and bodybuilding culture. She shared her personal journey of shifting away from constant self-criticism and focusing on self-acceptance and contentment.Nordin explored the challenges of body image and self-perception in the fitness industry, sharing personal experiences about shifting away from self-criticism and embracing self-acceptance.She emphasized the importance of focusing on overall progress and well-being rather than fixating on specific flaws or physical appearance, encouraging a more positive and compassionate relationship with oneself.Nordin discussed the need for self-love and understanding, highlighting the importance of gratitude, structured approaches to food management, and maintaining a balanced perspective to foster a healthier relationship with body image and food.Nordin emphasized the importance of changing how one perceives their body and the realization that body dissatisfaction often stems from internal choices rather than external factors.She concluded by encouraging a more positive and compassionate relationship with oneself.

Meditation, Mindful life & Self reflectionsOvercoming Sunday Blues with MindfulnessCoach 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 ManagementCoach 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 AntidoteCoach 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 RoutineThe 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 FunctionsThe 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 PassionPauline 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 EffectivelyPauline 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 ManagementPauline 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.

Superset 250 Squat & Bridge workout with my sister! We warm up with one set of banded fire hydrants, 20 reps per side.Then let's hit it!Banded Squats with the shitty man pose or ass to the grass, then glute bridge with bands around the knees for maximum abduction addition to the hip extensions, followed by a drop set on squats without band and alternating glute bridges.