Get it done!

10 minutes a day with me so you get out of your own way!

Commit to one of these sessions per day for a few weeks to let yourself return to your training life without performance anxiety.

These routines are intentional too easy for me and probably for most of you too.

However, I have days when even getting up from bed feels like climbing mount Everest and that is why I share these workouts with you my clients.

This playlist will have 12 workout days to complete in 4 weeks time.

My 4-12-1 Seize the Training Day System is my personal trainer burnout antidote I provide for you to get going and build yourself up.

4-12-1 stands for 4 weeks, 12 workouts to complete to achieve the one daily goal we all have in common in life:

To seize the day.

To seize the training day!

It means to be present and focus on the training day of living life and practice the daily routine of actions you choose to repeat for a happy, healthy and strong life.

Join my private mind and body fitness life community I coach and lead.

My passion is to help you find yourself and become your own best friend.

As your coach and trainer I listen to what you need and help you create a routine you feel is not a chore but a privilege to keep up.

The secret to a lifelong fitness love story is to enjoy the nature of it.

So come over, get to know me and yourself with my coaching!

When you join my private community you belong to my family of friends who train together, who choose each other to spend quality time doing what we love to do: train on our terms, love our diet, and master the mind to master the body with JOY.

As my client and valued member I provide book programs for you to download so you have something to print out or follow.

However, books are not the answer per se for self transformation.

Information or knowing what and how to train and eat is not the bullet proof path to success in body transformation.

You see, your mind seduces you, you forget that you can know everything there is to it, still not be motivated to do what you know...

You might not even be aware of how your mind plays the game and wins because you don't know yourself!

This is my passion work: to start paying attention to your mind and how it is not who you are...Your mind can be your great assistant for achieving your goals, but never let it be your boss or your ruler.

There are no strong bodies created under the supervision of weak minds, remember my words...So maybe you're ready to join my coaching lessons or book a one on one coach call!

Send me a DM on whatsApp when you're enrolled in my subscription that provides you the real life lessons you want to tune in to.

https://paulinenordin.uscreen.io/programs/get-it-done-with-pauline

The Fighterdiet 2MAD defeed 2 refeed practice is here!

Today is day 1 of 14 for the defeed day protocol.

WHO IS IN?

Hello Superstars!! It's MONDAY again!

Who is enrolled in my Fighterdiet 2MAD Defeed 2 Refeed Get Lean Routine? It's day 1 of 14 in a row of defeed before it's refeed.

Today I thought how interesting it is that only my VIP clients who choose to come to one on one meetings to stay accountable tell me about their real training and nutrition life!

How come everyone is always doing what they should be doing but nobody seems happy anyway?

Welcome to my GET IT DONE with PAULINE project:

What do you do when you do not want to train and it's training day?

Welcome to Get it Done with Pauline. You and I have the same struggles from time to time.

I make plans and then I want to escape them. I drag my feet, I lose my drive, why even bother?

When this fitness rebellion strikes I know it's pointless to keep pushing myself the way I used to be tough and threaten myself to just do it, to remember my goals.

Yada yada, that won't make me want to train and I got nothing to prove, so those old tricks don't work on me anymore!

Instead of forcing myself to do mandatory fitness workouts with heavy sets and all out intensity, I just do a 10 minute workout.

I intentionally make it too easy for me, so no matter what I will be the champion.

This way I stay in the game, I skip feeling pressured to perform or give my best. I purposely do a sissy workout.

I share my 10 minutes sessions that are way too easy for me on a good day, but hey, what is a tough workout worth if I don't do the workout? Exactly!

The best part of this is I have never enjoyed my fitness life more than now after 40. Because I care about how my training makes me feel, and I train accordingly.

I am proud I know how to be a slacker on my fitness life routine when needed, and you bet I need it regularly, so why not enjoy it?

To you my clients who never ever miss a workout out of lack of wanna do it....You might just be on the forever slacker routine and I'm not!

This playlist is my coach pick for you clients to tag along with for the days when you either train 10 minutes and keep it easy or you miss your whole workout altogether!

The first workout with me in the forest I did this weekend when I should have gone training heavy and hard is uploaded, but my platform is having a technical error for my whole collections!

So, do YOU always train so well and eat your broccoli like a good compliant machine? Maybe I am the only slacker out there!

-Coach Pauline Nordin

This shoulder workout routine is done with timed sets, not counting reps so you stop too soon!

30 seconds of repping out followed by rest back to back.

The rear shoulders get their training with shoulder cross on the floor.

I love training with timed sets: the total weight I lift is less, but I can last longer and build up more muscle instead of just wearing my joints out.

I vary my heavy sets of shoulder press training with timed sets to keep my shoulders feeling amazing!

Remember I tore both my shoulders and rebuilt them.

They feel better, stronger and more sturdy than ever.

It was not done overnight and it completely changed my fitness life!

You ask me if I only train 10 minutes a day.

Usually not. The way I train depends on my energy, my motivation and my current goals I work for.

I love lifting weights and want to do it for as long as I can.

This means I must be smart with how I train and listen to my body. So I do!

No workout I share stays the same forever, it is in the nature of training to keep it changing or anything goes stale.

In the end of the day I trust the feeling I get lifting and training and go for that.

I train for that feeling and the training in itself is the great gift.

The era in my life where I was most interested in training to build a well-built physique is not here anymore, but since I DO keep UP and DID build my body over years it is naturally showing.

To you who are still working on building your body to your dreams as your primary goal, keep at it! Just remember to enjoy the lifestyle, let yourself feel GOOD more than be in pain but LOOK good!

For a K.I.S.S shoulder workout:

10 sets for a shoulder workout 1-2 times a week.

If you want to train for an hour, then you can combine my workout videos 10 min long and add the volume the way I coach you in most videos and will continue doing so:

Pick a legs and glutes workout video: If I show you one set or 3 then you just volumize it up to be 10-20 sets total for your workout as a rough guideline.

The quality of sets matter the most.

If you can't recover within a few days, reduce your intensity or volume so you will get back to hit it again sooner.

Don't train to annihilate, train to stimulate!

Hello Happy Sunday!

Welcome to The Fighterdiet Viking Power Program!

I changed my plans because I love the day to day coaching and training life, not write another book and have no time over to support my clients.

The Viking Power Program collection I accidentally deleted while managing my videos so I am rebuilding it now...!

This fitness training program is designed for my fellow women over 40.

My Fighterdiet FD8 Build & Burn 2024 challenge is included and it's overfilled with meal plans, workout plans and mindset coaching guidance.

You find the book in your subscriber account, download it there to save it on your end.

This is how to enroll in the Viking Power Program

1. Study the training videos to check your form for the essential lifts.

2. Follow along with my guided warmup workouts to get you back on track for tougher training sessions. We build a solid muscle foundation together, one day at a time.

3. Each video I have in the list has a workout suggestion for you to follow but you can always create your own unique routine.

4. For the 2MAD practice, watch my nutrition coaching lessons and follow along in the fun defeed 2 refeed get lean routine.

5. I have included meditation practice videos for you to follow along with.

6. The playlist has coaching videos for you that I've picked out, knowing what most of my clients struggle with.

Why watch my training videos?

My personal training videos show you how I lift and will help you build strength while preventing injuries from improper form.

Videos are better for learning how to train.The collection of training videos here are the opposite to fitness model style start the move photo A and then finish the move with photo B.

It's just unrealistic to think that's how you strength train to learn how to do it right so you can progress, not just get stuck due to lack of technical knowledge.

Why watch the mindset coaching lessons?

To master your mind and to become your own best friend. Self-discipline is my specialty power that once upon a time was my big weakness.

Make it your goal to commit to a realistic training program like this one.

Commit to it for 3 months to build up great results you can feel and see.

Stay in the game and keep checking in with me to not fall away from the momentum you're building!

I'm proud of you for committing to health, strength and fitness in a mindful, empowering way!

If the video attached isn't showing it is something I'm working on!

-Coach Pauline Nordin

Let’s start from the start with the FighterDiet mindset lesson you need now when you’re about to start this real journey with me ! 

https://paulinenordin.uscreen.io/programs/thefighterdietmindset