The mobility and recovery routine for lats and upper back

Hey! I’ve tried to make this as clear as possible:

When you join Seize the Training Day, it’s all included.

You get your Starter Bundle, all the training content, Lives, and member content — no add-on purchases.

You’re also part of my current and upcoming Seize the Training Day training programs and Fighterdiet practices.

So my question is: Is this clear? Do you understand that you get your membership bundle AND access to the upcoming programs?

All you need to do is stay an active member to participate in the active programs.

https://www.coachpaulinenordin.com/

Back training yesterday. Sore today! Woohoo I love when I feel I trained the area I wanted to focus on.

Yesterday was back and priority is lats, the lower lats particularly.

That means today it's foam rolling time for my upper back, lats and then a few stretches with resistance bands.

I'm filming my foam rolling and stretch routine for you and adding it to the playlist later!

In the mean time do this rollout for upper back.

Complete Arm roll-out for happy elbows!

Use the foam roller and your body weight to hit the areas you need to provide muscle massage for to avoid tennis elbow and golfer's elbow.

The triceps and biceps roll-out will help speed up recovery so you can focus on building muscle, not just have pains and aches.

RELATIONSHIP NON-NEGOTIABLES

What are yours?

For me:

1. Communication.

2. Patience.

3. Understanding.

And fitness coaching is a relationship.

There will be days when you don't want your fitness accountability call. You don't want to send your coach a message. You don't want to talk about your workouts, your diet, or why things aren't going according to plan.

You might even think: Why did I hire a fitness coach? I just want to forget about it.

That's exactly when fitness accountability matters.

Why did you hire a fitness coach?

Because you wanted help getting out of the same loop. Starting, stopping, skipping workouts, getting off your diet and promising yourself you'll start again later.

Sometimes you just have to take the coaching call you don't want to take. Send the message you've been avoiding.

Don't run away from your fitness coach when things aren't going well. That's when communication matters most.

I stay accountable. I don't flake on you.

-)

TRAIN WITH PRIORITY | BUILD YOUR BACK

Right now, one of my main training priorities is building a wider back.

That means more total back volume and spreading the work across the week. But if I increase something, something else has to give.

I cannot prioritize every muscle group at the same time.

My biceps, triceps, chest, abs, shoulders and forearms are taking the second seat. I still train them, but I train them to maintain while I put more of my effort and recovery into what I want to bring up.

That’s what I mean by training with priority.

When you train with me, I want you to get out of the all-or-nothing thinking that everything needs maximum attention all the time. Periodize your focus areas. Bring up what needs more work. Maintain what doesn’t.

An ache, strain or limitation can even become an opportunity to focus on something else you can train.

My upcoming back-focused training will put this into practice. You’ll train back twice a week in an upper/lower split. Back takes priority. For the other body parts, I select the work that gives us the most bang for the buck.

You don’t need to figure out what you’re going to train for the next 12 months.

Train four weeks at a time. Pick the focus. Do the work. Then we go from there.

Because if I can’t train, I can’t gain.

Seize the Training Day.

HELLO HELLO! It's 4-12-1 CHECK-IN!

6 workouts done. 6 to go.

You’re almost halfway through the 12 workouts.

How’s it going?

Did you complete all 6 so far?

If yes, keep going.

If not, don’t quit because you missed a workout. Get back to the program and complete the next one.

4 weeks. 12 workouts. 1 goal.

Seize the Training Day!

The next training program is the 4-12-1 upper lower split with BACK FOCUS!

Go check out my newest page about my training!

https://www.coachpaulinenordin.com/seize-the-training-day

You think you know Fighterdiet. But what if what you think you know is based on something you saw 15 or 20 years ago?

I've heard it all: Fighterdiet is too extreme. Too strict. Too much tracking. Not sustainable. There's more to life than having a fit body.

But Fighterdiet didn't stop evolving—and neither did I.

I created Fighterdiet because I had a problem to solve. I wanted to eat. I wanted to be satisfied. I wanted to be lean. And I learned that knowing what to eat wasn't enough. I had to understand my habits, my mind, my appetite and how to make my way of eating actually last.

Fighterdiet isn't one meal plan. It's a nutrition system, a mindset and a way of life.

Give me a few minutes to challenge what you think you know about Fighterdiet and show you what it actually is today.

Once upon a time, I had a diet problem: I love to eat, I love food, and I love to be lean.

I couldn't stick to a diet plan. I couldn't comply with conventional diets like clean eating. I wanted to eat—a lot—and I wanted my body to be lean and defined. So I had a problem to solve.

And I kept solving it.

One diet problem led to another lesson. I learned about my hunger, my appetite, my food fantasies, my habits, my mind, and what actually makes a way of eating last. Over the years, those lessons became Fighterdiet.

In this video, I'm writing it out by hand on paper and taking you through my own food story: where I started, what I struggled with, what I learned, and why Fighterdiet became my way of life.

I didn't create Fighterdiet because I had the perfect diet.

I had a diet problem. I made it my diet program.

And today, I can say something I couldn't say back then:

I love my diet.

WANTED!

People who want to get lean, stay lean, and find a healthy balance with their eating habits.

I'm looking for people who want to learn what Fighterdiet actually is and how it works.

Do you know someone who keeps on starting over, keeps falling off a 'diet plan' and never takes the time to learn how to simplify it?

Where are the people who are ready to change the way most people think about diet?

I want THOSE to join my coaching lessons and learn WHY and HOW it works.

Everyone's looking for a healthy balance and enjoy food in moderation. Where are the people who actually want to create that eating life? 

Send them to my Fighterdiet practice. Because Fighterdiet is more than a diet plan with simple meals to get lean.

It's a way of managing your diet and your habits AND get to enjoy what you eat!

Allover I see old Fighterdiet challenge participants who do not know what Fighterdiet is and why and still have not solved their diet problem. 

So why not revisit the concept of what Fighterdiet is and accept the true meaning of diet is not 'hate my diet until I die and never make it anyway' AND turn it the real meaning: WAY OF LIFE.

That is what DIET means from the root word originating from Greek.

If you know anyone who keeps on feeling guilty about cravings and succumbing, then tell them to join my program so I can teach Fighterdiet. 

The Daily Bread practice is coming for you and it is INCLUDED with your Seize the Training Day membership.

Come learn my Fighterdiet way of life.