Fighterdiet is one system with different protocols and programs designed to simplify nutrition and support a healthy body composition.

Defeed 2 Refeed might begin with 28 days of Defeed followed by one Refeed day, but that is only one way to practice it. Other protocols change the intervals and ratios between Defeed and Refeed.

You do not have to follow one schedule forever. The principles provide structure while the different protocols give you options. That variation keeps the lifestyle interesting as your goals, needs and experience change.

The joy is in the eating. I always want to eat more, not less.

Love your diet or leave it.

YOUR FIGHTERDIET MEMBERSHIP IS EVOLVING

Your membership currently gives you access to nearly 1,000 videos, including:

• Complete workout playlists and training programs

• Exercise tutorials, mobility and recovery

• Fighterdiet nutrition and mindset lessons

• Meal plans and recipes

• Straight from the Source

• Follow-along workouts

• Current Training and Fighterdiet Practices

• Downloadable guides, journals and program resources

The training library and Fighterdiet lessons are not going away.

What is changing is how I organize the downloadable resources.

There are currently 16 member resources available to download. Download the ones you want by August 31. The copies you download are yours to keep.

After August 31, these downloads will be phased out as I introduce the new system of current Challenges and Practices.

You do not need more files simply to collect more files. Each featured Challenge or Practice gives you a clear focus and the resources needed to put it into action.

One current Training Challenge. One current Fighterdiet Practice. Less overthinking. More doing.

Use what is available. Download what you want to keep. Then come back ready for what we are practicing next.

COMING NEXT: MASTER THE POBO

Master the POBO is the upcoming Fighterdiet Practice.

POBO means Prevent Overeating By Overeating. It is the Fighterdiet practice of using satisfying, high-volume food to control hunger, support consistency and make staying lean easier.

The matching Practice Book will be available for a limited download period. Download it while it is available, put it into practice and keep your copy.

ALSO COMING

The Food, Mood & Body Journal will be available September 14–30.

Use the journal to observe your food, mood, hunger, cravings, habits, compliance, deviations and how your body responds.

The journal is also the perfect companion to the Fighterdiet Defeed 2 Refeed Challenge, which starts September 14.

Download it by September 30. The copy you download is yours to keep.

Download your current member resources by August 31:

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

BUILD YOUR BODY | 130 TRAINING TIPS

130 training tips collected from years of training, coaching, experimenting, making mistakes, learning and continuing to build.

Training technique. Intensity. Progression. Exercise selection. Recovery. Mindset. And the small details that add up over years under the weights.

You do not need to know everything before you train.

Learn something. Apply it. Pay attention. Keep building.

BUILD YOUR BODY | 130 Training Tips will be available for members to download September 14–30 during the 4-12-1 | THE 100 REPS CHALLENGE.

Download it during the release window and keep your copy.

You can't order muscle on Amazon Prime.

You have to build it.

Seize the training day.

TRANSFORMING YOUR BODY STARTS WITH TRACKING

The first step to transforming your body is tracking what you are actually doing.

Tracking your macros tells you what and how much you eat. But the numbers do not tell the whole story.

What were you feeling?

Were you physically hungry?

What triggered the craving?

What happened before you went off your plan?

Why did you stop doing what worked?

What habits and situations keep repeating?

Track your food. Track your mood. Track your habits.

Observe the connection between what you eat, what you feel, what you do, and how your body responds.

The Food, Mood & Body Journal is a self-study practice for looking beyond the macros and understanding the patterns influencing your choices and results.

It is also the perfect companion to the Fighterdiet Defeed 2 Refeed Challenge, which starts September 14.

Use the journal while you complete the challenge to observe your food, mood, hunger, cravings, habits, compliance, deviations, and how your body responds.

CURRENT FIGHTERDIET PRACTICE

FOOD, MOOD & BODY JOURNAL

DOWNLOAD AVAILABLE SEPTEMBER 14–30, 2026

Download it by September 30. The copy you download is yours to keep.

It has been nine weeks since I last went to my solitude place.

That time, I packed all my resistance bands and planned five days of training.

I did nothing.

I lay on the floor, worked, and enjoyed the complete silence.

Now I’m on my way back—and this time, I’m deliberately taking the entire week off.

I have trained hard. I have gained strength and muscle. I have reached a new personal best in my front squats—not only in load, but in form and range of motion.

I have trained my shoulders, back, abs, glutes, hamstrings and quads with focus.

Now I’m happy to have seven complete days without resistance training or cardio.

Yesterday, I worked at my computer all day. I had planned to go into the forest, but my priorities changed.

Today, I went.

Four hours. 25,000 steps. Pure joy.

I even saw a reindeer standing there, looking at me, and caught it on camera.

A long time ago, taking time off terrified me.

I worried that I would lose muscle. I worried that I wouldn’t return to training.

On the first day off, I would already be longing for the gym and fantasizing about training. I couldn’t live in the moment and enjoy my rest. I became irritated and agitated, as though I had nothing else to do.

Then, one or two days before it was time to resume training, guess what?

Suddenly, I didn’t want to go back.

That terrified me too. How quickly could the habit disappear?

Today, after three and a half hours of walking, the fronts of my thighs and my hip flexors became sore and stiff. I know my body. I know the little aches and pains that come and go from years of use. I foam-roll, use my laser and do what I can to manage them.

Sometimes I think: How did I make it to 44?

I’m proud.

I’m proud to be 44. I’m proud to be alive. I’m proud that, somehow, I have learned how to keep my body healthy and strong so far.

At my solitude place, I will work. I will focus. I will continue doing what I love.

But I will not train.

I will walk in the forest. I will enjoy the silence. I will enjoy not doing very much.

I’m excited about the training practice that is coming. I’m eager to return knowing that I will be stronger, the little aches and pains will have had time to heal, and I’ll be ready to pursue another personal best and keep growing muscle.

Because I never stop building.

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!