The Butt Bible: HIIT workout with jog and the energy dance all out intensity!This advanced workout features burpee superset with jump squats, alternating bird-dogs on knees and on toes and lateral jumps holding on to a chair.

The Butt Bible workout: banded squats with pumping reps and bottom pulses in the bottom and isometric glute planks in supine position with lying sideways hip abductions superset with hip adductions for inside thighs.I tell the story about what motivated me to start training my legs at 17: why was I flabby when I wasn't eating anything?

The Butt Bible workout with crossover lunges and alternating hip abductions. The workout features peak pulsing hip abductions and isometric holds superset with 20 rep Glute kick pulses.Coach Pauline led a warm-up session with Alexis and Stephanie, emphasizing the importance of preventing injuries and preparing the body for exercise. Pauline demonstrated both a beginner and advanced version of the exercise, encouraging participants to complete 30 reps while maintaining proper form.This is a tough workout!!!

Advanced core workout with 50 mountain climbers, ab scissors, shoot throughs, leg raises and bird dogs on toes and hands from the Butt Bible workout video series.This workout is very challenging!

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Need is the mother of innovationFighterdiet came to life in 2007. I was doing my cardio to burn off calories from my cheat day the day before on the beach in Los Angeles.I was desperately trying to figure out how to get lean and stay lean without having to spend my life being hungry all the time. I was angry with myself for my lack of willpower to stay on my diet plan, I kept succumbing to food cravings and kept gaining fat. I was ashamed of my diet behavior, no diet concept worked for me, I had to find a way to constrain myself.Here I was, finally living in the country of my dreams in sunny California. I had made it to the United States of America, I had achieved IFBB professional status as a fitness figure competitor.I wanted to live out my fitness life inspiring others to pick up weights and build a strong body, but I felt like a fake since I couldn’t control myself, I was scared of losing control.I signed up for competition after competition to avoid every fitness girl’s nightmare: the post contest fat regain. I was terrified to stop competing because I was convinced I’d get fat and lose my fitness fame.After 7 years of fitness life I had learned by experience that I couldn’t afford having a weekly cheat meal. One meal always turned into a full day of gluttony, I had no portion control and didn’t believe that I could learn moderation. I laughed at the thought of being able to have a little, not have it all. My weakness was chocolate. My plan was to never have any chocolate at all. You see, I reasoned that if I can’t have 10 chocolate bars then it’s not worth it. What would one square of chocolate be worth? Nothing! This was my plan, to simply block out chocolate from my life so I could stick to my diet. Chocolate was forbidden, I had no right to enjoy it, I really thought it would work out like that. I was convinced my desire to get lean and stay lean was more important than having my chocolate treat. During this particular cardio workout on the beach I was in despair, I had spent the night before eating ice cream and chocolate hoping that if I really ate too much I’d be disgusted and lose my big appetite for good. Suddenly I felt a big wave of ‘chill waves’ all over my body, it caught my attention, I was suddenly listening to something beyond my own chatter in the head…. I can’t explain what and how it felt or happened, but all the strategies about how to prevent overeating by overeating, how to resist and succumb to my temptations, the rhythm of hunger and appetite, the way to stay on defeed to refeed, all that came to me like a gift. Not one time had I ended a workout before time was up, but this time I ran home to write down everything on my fitness blog.This was Fighterdiet. It came like a present to me from the Universe…The name reflected the mindset of a fighter needed to overcome the natural weakness of being a human in an environment filled with opportunities for dietary sabotage. This was in 2007. I started my fitness journey February 20, 1999. The spark of inspiration was seeing Arnold Schwarzenegger on a cover of Muscle & Fitness magazine. I was filled with awe and admiration, I found my calling and committed my life to bodybuilding.Fast forward to today, 2025, I just turned 43 and Fighterdiet is my lifestyle, it’s a state of mind manifesting in my strong body. Fighterdiet has evolved with me over the years and it keeps refining with me the mind behind the philosophy.Diet means way of Life and for me the secret to Fitness life is to enjoy the nature of it.To seize the training day is the whole point, to love my diet every day is a must or I’ll leave my diet.I’ve learned that discipline gives me freedom, but only if it’s by choice and by love, not by force or fear.I’ve realized that no ‘fitness body’ is worth achieving or maintaining if the daily routine it takes is something I delay or procrastinate.I’ve come to understand that the less I count and track my diet, the happier I am to follow my own diet plan. I’ve figured out the way to seduce my mind in the moments of weakness so I always wake up the next morning grateful and relieved I didn’t fall for my mind’s game of persuasion.I’ve mastered how to dance tango with my thoughts, and be able to ask myself the right questions to prevent impulses and remain the master of my mind, so I master my body. All this was daily investment in myself, daily practice, day in and day out.There was no deadline for me to ‘be done’ and somehow graduate with the intention to just maintain some kind of healthy eating and exercise program until I die.I had made it to maintain my lean body with ease, it had become second nature to me, all my previous urges to revert back to yoyo dieting behaviors were gone for good.I had seen through my own colors, I found myself not wanting to believe my own sweet talk and promises to ‘just have one last cheat day’, I knew it was the same lying to myself over and over.And I didn’t want to fall for it anymore, I wanted to win over my weakness, each one of them.When I discovered that the challenge with cravings and lacking the willpower to resist temptations was the lack of wanting to resist things really shifted in my mind for me.What a diet epiphany it was to figure out I did not want to resist, I wanted to have the cheat day and live out the rush, knowing that I’d regret it the next day, and I’d hate myself for not staying firm on my commitment to myself. Apparently I was ok with hating myself and spending days of agony and regrets!What a horrible way to live my life I thought, I’m making a victim out of myself. I’m pretending I’m trying to conquer my desires but I keep choosing to surrender. Whose loss of self belief, self confidence and self trust was it? Mine!After years of the repetitive pattern of ‘start my diet, then quit to eat all in sight followed by starting a new diet plan again’ I had no grounds to believe any promises I made to myself. And since I knew I always went back on my word, why commit and try again? I knew I wouldn’t stick to it anyway, I’d lose my focus after a few days so then why spend days with cravings and 24/7 thinking about all the food I’d never be able to have again?Where your focus is you end up, and that was so true about my planning when it was time to have a cheat day. Every diet day was a matter of trying to avoid going off the rails, I wanted to lock my wallet away from home in the gym locker so I had no chance to sneak back to get ice cream last minute every night. As long as I stuck to my diet the ‘end’ of diet was what I was looking forward to, now imagine that my life plan was to stay on diet to stay lean, when I got lean I didn’t know what to do. I ended up in diet depression more and more the more disciplined I became to ‘stick to my diet’.It became a diet prison. I knew there was no chance I’d be able to have one cheat meal to keep me motivated, I had to stick to my diet plan to get lean, even when I was lean enough.Without any privilege granted by myself to have balance, to enjoy ‘the bliss’ in food, what was there to live for? A lean body? It wasn’t enough. I ended up taking my strong looking defined muscle body for granted, the reflection in the mirror that used to be my goal was now a daily given. I lost interest in training, I just kept showing up under threats that if I took time off I’d lose all my muscle gains, I’d never get back, I’d somehow rebel and end up not wanting to ever lift weights again. The only way I knew how to get back on track and love my fitness life was to succumb to my temptations, spend a whole day or two eating everything forbidden and then start anew again.It was extremely self destructive and it became the ‘why’ Fighterdiet came to live and then kept transforming my mind which transformed my body. Now it’s all different, but my reason for sharing my journey with you is the fact most people never leave this diet prison, it’s just the way of life. If you’re not on a diet plan and doing cardio to lose fat then you’re eating crap and skipping working out. This is the yoyo diet culture and in the end all diets end and you regain weight and feel miserable!You might believe you’re serious about wanting to quit and find peace, but that’s usually just when you are on the rebound from just another relapse. The moment you start getting results from your healthy eating and working out, the cravings come back to overindulge and regain the fat you worked so hard to lose. What you might be unaware of is the reason why you keep up stabbing yourself in the back. As long as you can escape having to face your true self you can delay committing to change.Even though you believe you truly want to change the caveat is you don’t want to sacrifice the self sabotage routine, the ‘drug’ you’re addicted to in the form of food that doesn’t support your fitness goals. To change for real you must be willing to give up having an escape route for yourself to use any moment you want to quit instead of hanging in and working with yourself. It’s appealing to your mind to attempt to get away from negative consequences, imagine if your cheat days never stuck to your waistline! The dream is always there and hope is the last to leave your mind… You get a rush from first resisting your temptations while daydreaming about enjoying your food vices and then surrender and succumb to them, it’s like going to the bank and hoping to get away with robbery, you’d get a huge dopamine rush if you pulled that off….Now I’ve written you a long long story. What’s my point? You must want to change your lifestyle in a way that doesn't set you up for failure.When you keep starting over instead of keep going and working with yourself you will never leave ‘diet project mode’. This requires self transparency, it requires genuine interest in wanting to be happy and learning how to have balance. Without it you’ll always be on a diet plan on and off mode, you’ll always live in the future losing the present day, you’ll keep on looking for the ‘perfect diet’ which means there’s no need to commit to yourself to seize the day, work the day and be here now. This is what Fighterdiet is about. To embrace your cravings and your food personality. To get to know yourself in how you love to eat, when and in what way. When you ask yourself the right questions and invite yourself to an adventure of healthy food and practice of moderation things start to shift for real.When you change the way you see food and nutrition and decide to take control of your thoughts and actions, you’re transforming in a way that lasts. The moment you realize you’re satisfied with your diet every day, your desire to quit leaves your mind. It makes no sense to give up what you enjoy, does it?When you give up trying to eliminate out of your diet life what you truly cherish to eat simply for the taste experience, now you can learn how to have some of it, regularly.This is the trick to tempting the wildest of desires to overdo your enjoyment.Before you let yourself have what you crave you will build up your cravings to the extent they feel like surfing tsunami waves. They become larger and larger, they overwhelm you. You might try to swim away from them, but sooner or later you’ll end up losing power and end up drowning in them.,Fighterdiet is the antidote to all diets based on elimination and restrictions. Fighterdiet teach you the mindset needed for dietary freedom. Fighterdiet is my way of willingly following my ideal self’s way of life in food and eating. Since I can have anything I want, as much as I want, and as often as I want there is no longer any forbidden fruit to lust for. I can have it all, I just have to be aware of the fact I become the sum of all my choices, and that reflects in my character and in the manifestation of my body.-Pauline Nordin

10 min wake-up work for sleeping glutes with isometrics

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.