WELCOME TO SEIZE THE TRAINING DAY!

I'm Pauline Nordin, your coach and trainer. This is my online fitness oasis, where I share my fitness life with you!

I've been training since 1999, and everything I practice, teach, and share with my clients comes together here so you can train with me, learn from me, and follow my coaching from anywhere in the world.

Seize the Training Day means making the most of today. Focus on the day at hand, take action, and invest your time in becoming fitter, stronger, and healthier, one day at a time.

TRAINING. DIET. MINDSET.

These are the three essentials I live, practice, and coach to help you reach your fitness goals and transform your body.

My nutrition philosophy is Fighterdiet, where diet means way of life. It's about learning how to eat for your goals, enjoy your food, and to simplify your daily diet.

Together, training, nutrition, and mindset are the foundation of the fitness life I teach and share with you.

As a member, you'll have access to my workout programs, daily workouts, fitness challenges, exercise demonstrations, Fighterdiet nutrition guides, and mindset coaching.

This is your fitness home online. A place to return to whenever you need a workout, a new challenge, learn how to train, or motivation to keep going.

I practice what I preach. I share what I practice, what I teach, and what I've learned through decades of training and coaching.

I'm here to provide the guidance, knowledge, and tools to help you stay focused on your goals and build a real fitness life that fits your life.

READY TO GET STARTED? GET STARTED HERE

Download Your Fighterdiet Member guides & Workout Programs to start your fitness journey with me.

OVERWHELMED? 100% TERRIFIED TO START?

If the thought of following a workout program or a diet plan makes you anxious, or you're afraid of failing or giving up, start with my Seven Day Fitness Life challenge.

My Seven-Day Fitness Life Challenge is designed for you to succeed. No pressure to change your entire life overnight. You're making your own choice to take action, one day at a time, without overwhelming yourself.

It's all about today. Seven days, seven opportunities to succeed. Focus on today's small victory, and let tomorrow wait.

READY FOR YOUR FITNESS TRANSFORMATION?

If you're ready for more than a small first step and want a complete plan to get started with training, nutrition, and building a fitness lifestyle, this is for you!

WELCOME TO FITNESS LIFE — 4-WEEK GET STARTED CHALLENGE

I've combined my 4-12-1 full-body workout program with my delicious Fighterdiet Cookie Monster Meal Plan into one practical guide.

You'll get 12 full-body workouts over four weeks, satisfying meals, and a workout planner to track your progress.

4 weeks. 12 workouts. 1 goal: Complete all 12!

Everything is laid out for you. Download your guide, follow the plan, and start building your fitness life today!

START YOUR 4-WEEK FITNESS LIFE CHALLENGE

I'm your fitness trainer, learn how to train with my exercise library. There are more ways than one and I show you how to train smarter, better and what to do when you can't lift the way you used to!

READY TO TAKE YOUR FITNESS TO THE NEXT LEVEL?

You've built your fitness foundation. You're strong, fit, and confident in your training. Now you want more!

You want to challenge yourself, build an athletic physique, develop more muscle, and discover what you're capable of achieving.

Train like an athlete, even if you don't compete in a sport!

This is where fitness becomes more than training for health. It's about pursuing your physical potential, just like I do as a bodybuilder.

Higher goals demand greater commitment, harder training, and the determination to keep progressing.

Ready to train for more? Want to BUILD & BURN?

This takes more dedication and commitment. I create both structured programs for progressive training, as well as 'right here right now routines'. And I update every day as I live my training life every day too.

BROWSE MY WORKOUT PROGRAMS HERE  

IF YOU JUST WANT ME TO GUIDE YOU TO AN ADVANCED PROGRAM CHECK OUT MY 5-DAY MASS-BUILDER 1 HERE.

Check out my Daily Workouts  category which provide both tough training routines, deload protocols as well as body part programs.

WHY DO I FEEL THIS IS THE BEST PLACE FOR YOU TO BE WITH ME? I know fitness life does not hold to my plans, I have to find my way. I know things change, the body breaks down, times get tough, we lose control, lose hope, faith, lose courage, what we might have taken for granted are no longer here.

I WANT SEIZE THE TRAINING DAY TO BE A PLACE WHERE YOU CAN BE YOURSELF. Without pressure, without expectations from a coach who does not understand you.

I show up as myself, I'm just a regular person who happens to have a big heart filled with passion for what I do. And what do I do? I live my life as an adventure, I train my mind and my body for a strong life, and I truly focus on staying present here, right here, right now. Not 'later'.

You are not alone. I am here in your corner to help you believe in yourself, to give yourself a real chance to change.

And with plenty of time to make that happen. What's the rush if you enjoy living the fit feeling? Savor your Self transformation...It's a project for life that will never be finished and that is the best part of it all.

Come in to laugh with me, stretch, foam roll or learn how I take care of my body, managing pains and aches, and how I keep myself accountable to keep going, not give up or quit.

When it comes down to it, it's all about the only goal that matters: to SEIZE the Day, here, today. 

Make it a habit to check in regularly here in my online community, find your focus with me without the stress or overload of information from the outside world or social media.

THANK YOU FOR CHOOSING ME AS YOUR COACH.

Join Seize the Training Day, choose your starting point, and start training with me today.

Already a member? Log in and start training!

Seize the Training Day!

-Coach Pauline Nordin

MONDAY CHECK-IN — SEIZE THE TRAINING DAY

Hello and good evening from Pauline here in Sweden!

I have so many exciting projects in progress, and every day I'm working behind the scenes to organize Seize the Training Day and make it easier for you to find workouts, exercises, and videos.

First, thank you for your patience.

I know it can sometimes be difficult to navigate and find what you're looking for. Believe me, I understand. Even I run into problems finding my own videos!

Today, for example, I was looking for my pull-up exercises and discovered that the tags weren't showing up. Suddenly, around 100 videos needed attention. That's another unexpected job on my already long list!

The back end can be a nightmare at times, but patience is a virtue, right?

HERE'S WHAT I'M WORKING ON:

I've launched my VIP private coaching consultation booking option for those of you who want to meet with me personally and discuss your goals, nutrition, training, and mindset.

Inside Seize the Training Day, I'm organizing DAILY WORKOUTS, including standalone routines, one-move workouts, resistance band training, and different ways to get a workout done without feeling overwhelmed.

I'm also reconnecting with my military friends to collaborate on strength and endurance training challenges.

And there's more coming, including rest and recovery routines, laughter practices, and new training ideas.

But here's what I really want you to remember.

YOU DON'T NEED TO DO EVERYTHING.

You don't need to try every workout or follow every new program I share.

Focus on ONE program at a time.

If you're feeling lost or overwhelmed, start with my SEVEN-DAY FITNESS LIFE CHALLENGE. I created it for a reason. We all need a simple way to get started or find our way back.

From there, you can build your foundation with BUILD YOUR BODY 1, 2, and 3.

And for those ready for a structured training and nutrition challenge, there's also my new four-week FITNESS LIFE program with workouts and a meal plan.

Start where you are. Choose what fits your fitness life today.

Every day, I'm adding, organizing, and improving things to make your training experience better.

Make it a habit to log in, check what's new, and find something that motivates you to seize your training day.

I'll also continue sharing ASK COACH PAULINE questions and check-ins here to help you stay focused, reflect, and keep moving forward.

Thank you for being here, for your patience, and for training with me.

Big hug from Sweden. Stay strong!

Can't do squats or just tired of squats in your leg day routine? Try this routine!

I'm leaning back here for a twist on my leg training, but you can do the exercise with a normal body position.

LEG DAY CHALLENGE — 10 ROUNDS OF FIRE

LEG EXTENSION WORKOUT

10 rounds of leg extensions.

• 45 seconds of repetitions using as much weight as you can manage with good form.

• 30 seconds off.

• 1 minute of rest.

Repeat for 10 rounds.

This is my quad-focused leg day challenge when painful hamstrings make squats unsuitable.

The goal is to challenge the quads with intense, timed work while keeping the movement controlled.

FULL BODY TRIPLE SET WORKOUT

This workout features 9 exercises.

RESISTANCE BANDS — FULL BODY EXERCISE LIST

HOW TO TRAIN THE WORKOUT

Set a timer for 30 seconds and work reps for 30 seconds for each move, moving from one exercise to the next with minimum rest. Repeat the triple set combination 1-3 times.

For one arm moves, do 30 seconds per side.

If you're nursing one body side, skip that side or add another exercise that you can do to keep moving. You can jog in place or do bicycle crunches instead of the body side that you're resting from training.

Triple set combination 1

1. Shoulder Press — One Arm or Two ArmsOverhead

2. Triceps Extension — One Arm or Two Arms

3. Standing Chest Fly with Resistance Band

Triple set combination 2

1. Standing Row with Resistance Band

2. Bottom Squats with Resistance Band

3. Crunches with Resistance Band

Triple set combination 3

1. Seated Hip Abduction with Band

2. Banded Glute Clam

3. Standing Glute Kicks with Band

EXAMPLE WORKOUT:

CIRCUIT 1: 3 X 30 SECONDS

CIRCUIT 2: 3 X 30 SECONDS

CIRCUIT 3: 3 X 30 SECONDS

MAKE IT TOUGHER

-Use a stronger resistance bands

-Extend the time to 40-60 seconds per move.

Hello there Superstars!

Monday is here. How are you feeling? Hungry? Then you gotta practice what Fighterdiet is based on:

PREVENT OVEREATING BY OVEREATING.

THE GOLDEN RULE OF FIGHTERDIET.

What if the secret to controlling your appetite wasn't eating less, but learning how to eat MORE satisfying meals?

That's how I discovered POBO: Prevent Overeating by Overeating.

I love to eat. I love to be lean. And I refuse to spend my life fighting hunger or relying on willpower to resist food.

Instead of trying to survive on small portions that leave me wanting more, I learned how to work WITH my appetite.

Big, satisfying meals. Smart food choices. Staying within my calorie budget.

The goal is to satisfy physical hunger instead of constantly resisting it.

This became the Golden Rule of Fighterdiet, and it's still the foundation of how I eat and what I teach.

In my 28-day Fighterdiet practice, I teach you how to put this principle into action, experiment with meal sizes, and discover what keeps YOU satisfied.

Because getting lean shouldn't mean spending your life hungry.

IF YOU LOVE YOUR DIET, YOU NEVER LEAVE YOUR DIET.

Pauline Nordin
Founder of Fighterdiet & Seize the Training Day

seizethetrainingday.com

10 THINGS TO TELL YOURSELF TODAY

1. YOU ARE NOT A BODY. YOU HAVE ONE.

Your body is the only one you get. Treat it as your most valuable asset. Take care of it!

2. REMEMBER HOW GOOD IT FEELS.

Focus on how you feel when you train, eat well, and work on your personal development. That matters more than how hard you work or how often you train.

3. GIVE YOURSELF THE OPPORTUNITY TO PRACTICE EVERY DAY.

Training, nutrition, making choices that are good for you. You don’t have to perform perfectly. You have to keep practicing.

4. LOWER THE PRESSURE TO PERFORM.

If you love training, stop making every workout a test of how well you train. Train on terms that make you want to keep showing up.

5. ASK YOURSELF WHAT TRULY MAKES YOU HAPPY.

Then make it part of your daily to-do list. Don’t just think about what brings you joy. Make room for it.

6. ACCEPT THAT YOUR GROWTH MAY DISAPPOINT PEOPLE.

When you change, transform, and become more yourself, some people won’t relate to you anymore. That’s sometimes the price of becoming your own best friend.

7. KEEP DEVELOPING.

Keep learning, studying, and building your skills. Be willing to question your own convictions and change your mind. You don’t have to stay the same person to prove you were right.

8. SEE FITNESS AS A SCHOOL OF LIFE.

There is no graduation. It’s a commitment to doing the best you can for yourself today, day in and day out.

9. DON’T BE SO HARD ON YOURSELF.

You will disappoint yourself sometimes. You won’t always meet your expectations. That’s normal.

Take your goals and dreams seriously, but don’t take every setback so seriously that you forget to enjoy your life.

10. DON’T MAKE FITNESS EVERYTHING YOU ARE.

You have more in your life than fitness. Don’t let it consume everything else.

You’re not building a body to put it on a shelf and admire it!

You’re building a strong body because it’s your home. It’s how you experience life.

And you only have one.

TAKE CARE OF IT.

100 REPS SHOULDERS | STANDING DUMBBELL SHOULDER PRESS

ONE MOVE. 100 REPS. TRAIN TO GAIN!

WORKOUT OF THE DAY

Want to build your shoulders without needing heavy weights or a long list of exercises?

This is one of my favorite ways to challenge my shoulders, build training volume, and get an incredible muscle pump!

THE WORKOUT

Choose one shoulder press exercise:

• Standing dumbbell shoulder press

• Resistance band shoulder press

• Barbell shoulder press

THE 100 REPS CHALLENGE

1. Choose a weight you believe you can press with good form for 30 seconds.

2. Perform your first set for 30 seconds. Depending on your tempo, you might complete around 10 reps.

3. Rest for 30 seconds.

4. Repeat with the same weight, accumulating reps toward 100 total.

5. Continue until you've completed 100 reps across all your sets.

THE MOST IMPORTANT RULE: CONTROL YOUR REPS!

Don't rush. Don't speed up. Don't sacrifice form just to finish.

As your shoulders fatigue, you'll notice that the tempo you could maintain during your first set becomes harder to sustain.

That's part of the challenge!

I love how this workout makes relatively light dumbbells feel demanding. The short rests and accumulated volume give my shoulders plenty of work without forcing me to use weights that feel uncomfortable for my joints.

My goal is to build muscle, not to aggravate my shoulders.

If you need more rest or a lighter weight to maintain controlled, comfortable repetitions, adjust. Never force painful reps.

Sometimes I don't want five different shoulder exercises. I want ONE MOVE, complete focus, and 100 quality reps.

That's how I love to TRAIN TO GAIN!

Try it out and tell me how your shoulders feel.

Pauline Nordin
Founder of Fighterdiet & Seize the Training Day

TRAINING. DIET. MINDSET.

https://seizethetrainingday.com

WHEN IS THE NEXT FIGHTERDIET CHALLENGE?

THE NEXT CHALLENGE IS TODAY.

SUNDAY GRATITUDE.

Today, I'm grateful for everyone who keeps showing up. Those who have trained with me for years, those who are returning after time away, and those who are just beginning their fitness life.

Every time you choose to show up, you are making a commitment to yourself.

One of the biggest challenges in fitness isn't the workout or the diet.

It's the mind that keeps telling you to wait.

Wait until Monday. Wait until you're motivated. Wait until the next challenge begins.

We imagine that our future selves will somehow be more disciplined, more determined, and better prepared.

But why give away all the days between now and then?

That's why I created Fighterdiet as a way of life, not a temporary diet with a starting and ending date.

And that's why Seize the Training Day is built around PRACTICE.

If you need a simple place to start, there's my Seven-Day Fitness Life Challenge.

Seven days of daily movement, simple nutrition practices, and learning to show up for yourself.

If you're ready for a structured training commitment, there are my 4-12-1 programs.

FOUR WEEKS. TWELVE WORKOUTS. ONE GOAL.

Three workouts a week. A clear plan. A commitment you can repeat and build upon.

You don't need to do everything.

You need to choose what you're ready to practice and start doing it.

And you don't have to wait for a group, a perfect Monday, or some future version of yourself who magically has more motivation.

The challenge is not to be perfect.

The challenge is to keep showing up.

Because every workout, every meal choice, and every decision to follow through becomes part of who you are.

YOU BECOME THE SUM OF YOUR ACTIONS.

Today, I'm grateful for every member who understands that fitness isn't a project. It's a practice.

Thank you for trusting me with your training, nutrition, and mindset. Thank you for continuing to build your fitness life with me.

And if you've been away, remember that you can return today. You don't have to start your entire life over.

THE ONLY TRAINING DAY THAT MATTERS IS THE ONE YOU SEIZE TODAY.

TRAINING. DIET. MINDSET.

SEIZE THE TRAINING DAY.

What are you grateful for today?

Pauline Nordin
Founder of Fighterdiet & Seize the Training Day

Welcome to Fitness Life — 4-Week Get Started Challenge

Ready to get fit, get stronger, and get lean without feeling overwhelmed?

I've combined my 4-12-1 full-body workout program with a scrumptious Fighterdiet meal plan to give you a complete four-week diet and training challenge!

Here's what's included, all in one book

• 4-Week Workout Plan: 12 full-body workouts, three days a week, to help you build strength, improve fitness, and stay consistent.

• Fighterdiet Cookie Monster Meal Plan: A delicious, satisfying meal plan featuring my Breakfast Cookies and other healthy meals designed to help you get lean while enjoying your food.

• Workout Planner: Track your workouts and celebrate completing all 12!

No complicated routines. No overwhelming plans. Just a practical way to start training, eat well, and build momentum.

Download your guide, follow the plan, and get started!

4 weeks. 12 workouts. 1 goal: Complete all 12!

Seize the Training Day!

Coach Pauline

NOVEMBER MEMBER SPECIAL | AVAILABLE NOVEMBER 1–14

Love to eat? So do I!

Who says getting lean means eating tiny portions, constantly fighting hunger, and never feeling satisfied?

Fighterdiet Big Appetite introduces my approach to eating generously, managing hunger, and enjoying delicious, nutritious food while working toward a lean, healthy body.

Discover the Fighterdiet POBO principle — Prevent Overeating by Overeating — and why learning to satisfy your appetite can make healthy eating easier to maintain.

Inside this special guide, I share my philosophy on food satisfaction, portion sizes, and building a diet you genuinely love.

You'll also get my XL Easy Cheesy Green Beans recipe, including a simpler Parmesan version, to demonstrate how easy and satisfying big-volume meals can be.

This isn't another restrictive meal plan. It's about learning to eat in a way that works for your body, your appetite, and your lifestyle.

Eat big. Get satisfied. Love your diet. Get lean. Stay lean.

K.I.S.S. — Keep It Super Simple.

EXCLUSIVE MEMBER SPECIAL
Available November 1–14, 2026.

DOWNLOAD IT HERE on the video link.