Seize the Training Day

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YOUR MEMBER HOME — STAY IN THE LOOPI create, coach, program, train and film constantly — and I’m one person. I can’t update every platform every time something new happens.That’s why I want you to get used to coming here.Daily Coach Pauline is where I keep you in the loop.Member Specials.New programs and workouts.Limited-time downloads.Announcements.What’s happening now.What’s coming next.Don’t rely on social media to tell you what’s happening inside your membership.Bookmark this page. Come back regularly. Check in with me here.If there’s something I want my members to know, this is where I’ll tell you about it first!

Sep

September 14 — October 14

Challenge

4-12-1 | THE 100 REPS CHALLENGE

ongoing

Pauline Nordin

October 17, 2025

00:13

Fighterdiet Defeed 2 Refeed 100% Fresh!

Fighterdiet Defeed 2 Refeed 100% Fresh!K.I.S.S & POBOKeep it Simple, Prevent overeating by overeating.Get Lean without complicated eating, in this book you get a new way to design your diet plan so you can stick to it.

Fighterdiet Defeed 2 Refeed 100% Fresh!

K.I.S.S & POBO

Keep it Simple, Prevent overeating by overeating.

Get Lean without complicated eating, in this book you get a new way to design your diet plan so you can stick to it.

Pauline Nordin

October 17, 2025

10:29

I let no fears hold me back shoulder superset workout

Superset workout with lateral Shoulder Raise & Dumbbell V-style press.Follow along with my focused sets with very little rest between sets.This workout is very challenging, it'll make you feel that muscle burn that tells you to quit but we don't!For a complete workout, get 5-10 sets of these and combine it with 3-5 sets of rear delt raises.Download the 4-12-1 Shoulders ebook in resources for more workout programs!

Superset workout with Shoulder Raise & Dumbbell V-press!

Pauline Nordin

October 16, 2025

11:14

Superset Push-ups with Stretching

Pushups with timed sets for stronger pecs super set with stretch between the sets!I do 30 seconds of pushups to a bar to off load some of my body weight or I won't be able to keep going.Keep the eyes on the timer, when I hit 30 seconds and extend the first set 10 seconds at a time, 40 seconds to finally 50 seconds.What do I do if I can do 1 minute sets? I'm under loading it so that's then when I know I have to get into tougher versions of pushups.On the second set can I keep going like it's easy?....How many seconds can I keep going without hitting muscle failure? I forgot to check the timer!After the third set I go down on the floor to keep going for knee pushups..Can I last long? Nope, 20 seconds only!Now I have to wait to get my strength back, but waiting too long and it'll be too easy for my chest muscles.

Pushups with timed sets for stronger pecs super set with stretch between the sets!

I do 30 seconds of pushups to a bar to off load some of my body weight or I won't be able to keep going.

Keep the eyes on the timer, when I hit 30 seconds and extend the first set 10 seconds at a time, 40 seconds to finally 50 seconds.

What do I do if I can do 1 minute sets? I'm under loading it so that's then when I know I have to get into tougher versions of pushups.

On the second set can I keep going like it's easy?....How many seconds can I keep going without hitting muscle failure? I forgot to check the timer!

After the third set I go down on the floor to keep going for knee pushups..Can I last long? Nope, 20 seconds only!

Now I have to wait to get my strength back, but waiting too long and it'll be too easy for my chest muscles.

Pauline Nordin

October 15, 2025

12:00

Glute Plank Supersets with Russian Twists & Foot banded Standing knee raises

Glutes & Core workout with alternating glute planks for a warmup, then bilateral glute planks followed with Russian Twists and standing feet banded hip flexor knee raises.Then we do the Superset part with alternating glute planks followed with bilateral glute planks.Download the SOFT SPOT workout book in resources for more workouts.

Download the SOFT SPOT workout book in resources for more workouts!

Here's a new superset workout for glutes and core

Pauline Nordin

October 15, 2025

00:22

Fighterdiet Defeed 2 Refeed Real Life Strategies

Fighterdiet K.I.S.S & POBO Real Life StrategiesHow to master the Defeed 2 Refeed Get Lean Routine? By studying yourself every day, not to lie to yourself or look the other way in your weak moments.The secret to Success in body transformation is self knowledge about your mind.This book gives you a list of typical situations that lead to self sabotage, falling off your fat loss plan or justifying destructive habits.Are you ready to see yourself for real to achieve your goals?Do you have the courage and interest to see through your own story and want to take charge over your actions?Without self awareness in nutrition and your patterns body transformation will not kick in.If you feel scared of opening this book to read about yourself, then KNOW you're on to something, you WANT to learn and you want to get out of diet prison to enjoy your day.If you feel offended for feeling called out, remember self recognition and self acceptance help you achieve your goals and evolve! It's a good thing you're tired of trying to run away from what you know you keep doing that you always regret in the end!This book is for YOU who WANT to grow and expand, not for you who want to remain the same and just complain about your body! Download the book in resources!

The secret to Success in body transformation is self knowledge about your mind!

Fighterdiet Defeed 2 Refeed Get Lean Routine lessons are waiting for you in resources.

There's a new Iron Eagle book club over here, do you know that?

Join my newsletter list I'm sending out to keep you motivated.

I upload and add content every week for my clients online and I am very happy and proud of my work!

Thank you to all my clients who subscribe and engage in my Fitness community online.

Pauline Nordin

October 14, 2025

00:30

Fighterdiet K.I.S.S Menu #3

Fighterdiet K.I.S.S Menu #3 Chicken Cauliflower Rice & Two ingredient omelet!Simplify your diet so you can get lean not just tired of cooking your own meals at home.This meal plan allows you to eat when you're the most hungry and fast when you're not.There is no easier way to live lean than when you give up fitting in 6 meals a day for NO benefits or reasons. If you need help understanding OMAD, 2MAD etc, tune in to my Fighterdiet Mindset lessons and click 21 min K.I.S.S Fighterdiet for you to learn more without waiting for knowledge to find YOU!Download the Fighterdiet Fat Loss system in resources for more nutrition support and guidance!

Fighterdiet K.I.S.S menu #3 is up!

Pauline Nordin

October 14, 2025

00:17

My Lifts Then & Now: Total Load Comparison

My Lifts Then & Now: Total Load Comparison.What was my original training style like, how did it evolve throughout the years, how did I train around injuries and how am I training today to build more muscle than I've ever had? Here I compare my squats, deadlifts, shoulder presses, rows and pull-ups with my typical sets and reps from my past with my training life as of today.Now you see that lighter loading doesn't mean smaller muscles and more weight doesn't always mean bigger muscles!Let me show you the ways I think for my workout design for muscle development.Download the PDF in resources to see the comparison and read my background training life biography.

https://paulinenordin.uscreen.io/categories/seize-the-training-day

Pauline Nordin

October 13, 2025

13:07

Superset workout with Incline Biceps Curls & Jogging

Superset workout with Incline Biceps Curls & Jogging.Timed sets of curls superset, alternating and bilateral.The first set I achieve the goal to keep going for 30 seconds, the second set gets harder but I made it, now I gotta keep the focus on the time or I'll get too strong and lose the effect with less rest.Here I choose jogging for one minute instead of 30 seconds to make sure I can get any good reps from my third biceps curl set! The difference between 30 seconds and 60 seconds between sets is mind blowing! Enjoy the PUMP!If you want to do a regular biceps workout: aim for 8-10 work set with 10-20 reps or 30 seconds sets.Download the BICEPS BLAST ebook here in resources!

Superset workout with Incline Biceps Curls & Jogging.

Timed sets of curls superset, alternating and bilateral.

The first set I achieve the goal to keep going for 30 seconds, the second set gets harder but I made it, now I gotta keep the focus on the time or I'll get too strong and lose the effect with less rest.

Here I choose jogging for one minute instead of 30 seconds to make sure I can get any good reps from my third biceps curl set!

The difference between 30 seconds and 60 seconds between sets is mind blowing!

Enjoy the PUMP!

If you want to do a regular biceps workout: aim for 8-10 work set with 10-20 reps or 30 seconds sets.

Download the BICEPS BLAST ebook here in resources!