HAVE YOU TRAINED WITH ME?

I'm cleaning up and rebuilding the Seize the Training Day Google Business Profile to represent what it is today.

If you've trained with me, used Seize the Training Day, practiced Fighterdiet, followed one of my programs, or worked with me personally, I'd appreciate an honest Google review about your experience.

Tell people what you've actually experienced, learned or accomplished. That's far more useful than simply giving me five stars.

Thank you for being part of what I continue to build.

Pauline

https://g.page/r/CRNSrV5EOLlSEBM/review

HELLO SUPERSTARS!

YOU CAN’T BUILD YOUR BODY IN THE FUTURE.

You can only build it today.

The Seize the Training Day live training challenge is here.

WANT TO STAY IN THE LOOP?

Come here.

My private Community is where I announce the live training challenges and keep you updated on what we’re doing.

Don’t rely on social media to tell you what’s happening inside Seize the Training Day.

You’re an insider here. Check in. Stay tuned. Know when the next challenge begins and be here to seize it while it’s live.

https://seizethetrainingday.com/pages/challenge

COMING SEPTEMBER 14: HOW TO BUILD YOUR BODY

K.I.S.S. Guidelines for Gaining Real Muscle

Building real muscle takes time.

You can change how your body looks in a few weeks, but building substantial muscle and a trained physique is a long-term investment.

That is why I created this guide.

HOW TO BUILD YOUR BODY teaches you the principles behind gaining muscle so you can understand your training instead of endlessly searching for the “perfect” program.

Progressive overload. Volume, load and effort. Reps in reserve. Frequency. Recovery. Deloads. Exercise selection. Sets, reps, rest and tempo. Tracking your training. And most importantly — learning how to put theory into practice.

Your workouts are deposits.

One training block at a time. One month at a time. Keep making the deposits and give your body the time it needs to adapt.

HOW TO BUILD YOUR BODY releases September 14.

Member download window: September 14–30.

Download your copy by September 30 and keep it in your personal training library. After September 30, the download will rotate out of the current member resources.

This is not a promise to transform your body in four weeks.

It is a guide for learning how to keep building it.

Seize the Training Day, Superstars!

MASTER THE AB WHEEL

The ab wheel looks so cute and adorable, doesn’t it? It’s a wolf dressed up like a sheep because it’s one of the toughest exercises for core strength on the planet.

The challenge lies in the rollout. As you lengthen your body, you create a longer lever, making your body increasingly harder to control without breaking form.

When you perform the rollout from your knees, the lever is shorter, making the exercise easier to master.

The wobbly element adds another challenge: coordination and stability. If you can perform the ab wheel from a standing position, roll all the way out, and maintain your form all the way back, you’re definitely badass powerful!

The error I see most often is failing to keep the core and spine stiff. Instead, the lower back breaks into hyperextension as you try to pull yourself back up.

The opposite is how you want to perform the ab wheel.

Hold a strong shitty man pose—aka a flexed pelvis—and use your abs to maintain that position throughout the movement. Your body moves, but your core position doesn’t collapse.

The easiest part is the descent. You’re naturally stronger during the lengthening, or eccentric, phase than you are during the shortening, or concentric, phase. That’s why rolling yourself back up is where the real challenge begins.

To make your ab wheel work productive, you first need to build your baseline strength. We’ll use progressively more challenging variations that help you grow stronger workout after workout until you’re ready for more demanding rollouts.

And you don’t necessarily need an ab wheel.

You can use a barbell with two small plates, a rolling pin for baking, a gym ball, or another piece of equipment that allows you to roll out and progressively challenge your core.

LET’S START WITH THE BASELINE WORK!

SEPTEMBER 5 RELEASE

NEW MEMBER RESOURCE DROPS SEPTEMBER 5.

BUILD YOUR BODY — TIPS FROM YOUR COACH

135 training tips. One book. Decades of lessons from actually training, coaching, experimenting, adapting and continuing to learn.

This isn't another workout program telling you exactly what exercises to do.

It's about learning how to think about your training.

Programming. Progression. Volume. Recovery. Technique. Mobility. Exercise selection. Plateaus. Weak links. Mindset. And how to keep adapting your training as your body and life change.

Inside you'll find principles like:

The program serves the body. The body does not serve the program.

If you cannot do more, do better.

Progression is not permission to get sloppy.

Use training videos as education, not entertainment.

The best training evolves with your life.

And 130 more.

BUILD YOUR BODY — TIPS FROM YOUR COACH
RELEASES SEPTEMBER 5

A new evergreen resource for Seize the Training Day members.

Download it. Keep it. Study it. Use it.

Because a workout tells you what to do.

Learning how to train teaches you what to do next.

Seizethetrainingday.com

I remember being 17 years old, sitting on my bed, looking at my thighs and wondering:

Why are my thighs so flabby when I'm not eating anything?

This was before my bodybuilding epiphany. Before I saw Arnold Schwarzenegger and understood what resistance training could actually do to change the body. I didn't understand yet that eating less wasn't going to build the firm, strong thighs I wanted.

I needed to build muscle.

Fast forward to today, and one of my favorite simple tools for training the inner thighs is the Pilates circle.

The Pilates circle gives you resistance you can use almost anywhere. It is especially useful for targeting the adductors — the muscles of the inner thigh — and gives you many ways to train them without needing a gym or complicated equipment.

In this collection, I show you different ways to use the Pilates circle at home or anywhere you train to strengthen your inner thighs and build a stronger, more balanced lower body.

Your adductors aren't just about how your thighs look. They contribute to lower-body strength, stability and control around the hip and knee. And because many everyday activities don't challenge them through much resistance, they can easily become a muscle group you don't deliberately train.

Unless you're skating around like an NHL player, you might want to give your inner thighs a little more attention.

My challenge to you: build stronger inner thighs.

Grab your Pilates circle, choose your training videos from this collection and put those adductors to work.

Don't just wish your thighs were firmer.

TRAIN THEM!

https://seizethetrainingday.com/programs/the-pilates-circle-inside-thigh-collection

Happy Friday Superstars!

THREE EVERGREEN PROGRAMS ARRIVE SEPTEMBER 1

Three complete training programs are coming to Seize the Training Day:

4-12-1 BUILD MUSCLE — BASIC PROGRAM
4 weeks. 12 workouts. 3 training days per week.

5-5-5 BUILD MUSCLE — BEYOND THE BASICS
5 training days. 5 exercises. 5 sets.

STRONG BODY — 3 LIFTS PROGRAM
8 weeks. 3 training days. Squat, bench press and deadlift.

These are evergreen programs you can practice, repeat and return to. I will continue updating and expanding them as Seize the Training Day keeps building.

Available September 1.

THIS IS NOT FITNESS NETFLIX. THIS IS TRAINING.

WE DON’T HANG OUT. WE JUST TRAIN.

HELLO SUPERSTARS!

Download Your Current Member Resources by August 31

The Seize the Training Day member resources are changing.

There are currently 16 downloadable resources available to you. Sign in, choose the ones you want, and download them by August 31.

After August 31, these downloads will be phased out as I introduce the new evergreen program collection and begin rotating in new practices and programs.

The training videos and exercise libraries are not going away. This change applies only to downloadable guides and program resources.

Your membership is not a storage archive. It is a living training experience. Use what is available, practice it, and keep coming back for what is next.

Sign in and download your current resources before August 31! ⬇️

https://seizethetrainingday.com/programs/welcome-to-seize-the-training-day