18 days to go! The workout download and the video playlist demoing all exercises will be released sept 13!

4-1-12 | 100 REPS | YOU COMING?

 https://seizethetrainingday.com/community/posts/seize-the-training-day

HOW TO SHARE YOUR 4-12-1 TRAINING DAY

The Seize the Training Day 4-12-1 | The 100 REPS Challenge begins September 14.

When you open the Challenge or any workout collection, use the Share button to post what you are currently training to Facebook or Pinterest. Let people see what you are doing—not merely what you planned to do.

You can also select Add to Favorites to collect your favorite programs and workouts so they are easy to find when it is time to train.

Share your training day. Save what you want to return to. Then do the work.

Join the Challenge at seizethetrainingday.com.

If you fail to plan, you plan to fail.

Today I returned to training after my time off. I had hoped my body would be healed and ready to go, but I’m glad I didn’t walk into the gym expecting an amazing workout.

I didn’t want to go. I knew I had to hold back instead of training like a professional athlete arriving with endless motivation and energy. I was already demotivated knowing I would have to skip some of my favorite lifts again. It gets old accepting that certain lifts may no longer work for my body—but I still catch myself hoping.

I did my cardio and felt that familiar anxiety building around my weight-training ambitions. What if I couldn’t lift enough to gain more muscle? Was it time to accept a less ambitious goal, like simply staying in shape?

All the typical gym-rat worries showed up. Thankfully, this isn’t my first rodeo.

Let me cut to the chase: today’s training session was a complete disappointment to my mind. I wanted to return feeling stronger, pumped, and ready to train hard and gain. That is not what happened.

I had no drive. Part of me even felt relieved to have a possible excuse waiting: “I can’t train hard anymore, so now I just walk.”

What an easy fitness life that would be.

Then I pulled myself out of the role of Pauline the poor princess—a victim with limitations, oh, how sad!—and focused on making the session productive.

Instead of being butt-hurt because today’s reality wasn’t what I wanted it to be, I trained like a REAL professional athlete. I made the workout about recovery and strengthening what I could train without pain.

Was I happy when I walked out of the gym?

Yes—but not because I had a fantastic workout. I was happy because it was over, I had trained, and I hadn’t injured myself.

I wrote up the workout I did today for you here to hopefully motivate you to KEEP GOING even when it sucks you can't do exactly what you want to do! :-)

https://seizethetrainingday.com/programs/my-training-day-today-a-great-disappointment

HELLO WEDNESDAY! I AM ON MY WAY TO START MY OWN RETURN TO TRAINING. 

For all of you returning to training after time off or a period of inactivity, this is the routine I recommend to help you ease back into it.

After time away, it is common to feel stuck because you don’t know where or how to begin. This routine removes that action paralysis. The exercises will help you return to the gym with confidence, rebuild common areas of weakness, and establish your current training baseline.

Complete this routine three times per week before the official program begins. It will prepare your body for the upcoming training and prime you for the 4-12-1 | The 100 REPS Challenge.

This is your way back into training—without doing too much, too hard, too soon!

https://seizethetrainingday.com/programs/4-12-1-return-to-training-protocol

Do you have a system for how you eat when you're not home? What do you do to stay on plan when your life routine might be all about traveling and enjoying new places and new foods?

I keep it simple and cheap by setting up my nutrition so I'm independent, save money and enjoy my diet without falling for temptations that I don't find is worth it.

I keep a Fighterdiet fad diet version for my traveling and it keeps me lean and happy. Try it out!

WHAT ARE YOU EATING RIGHT NOW?

It’s the end of August and I’m getting back to training after taking time completely off.

People sometimes ask me what I eat when I’m not training.

It depends on what I’m in the mood for.

When I’m barely active—sitting on my butt editing videos, organizing collections and writing books—I’m obviously not expending as much energy as when I’m training.

My body softens up a little. I might gain a little body fat.

I let it.

I’m not going to keep lowering my food just because I’m temporarily not training. I love to eat, and I’d rather accept the normal changes that come with different seasons of life.

This week I've been eating squash because FINALLY it’s squash season. Zucchini. Cottage cheese. I ran out of protein powder, so I made protein pudding with quark and cocoa powder instead.

I always find another way.

And that's really what I want you to think about.

What happens to YOUR diet when your normal routine disappears?

Do you suddenly not know what to eat?

Do you drift because training isn't there to organize your day?

I used to be like that. I'm not anymore.

Healthy eating is part of my life whether I'm training hard, resting, traveling, working or sitting on my butt all day.

And I LOVE TO EAT.

Food isn't something I try to stop thinking about. I enjoy it. I look forward to eating every day. The only time I don't want to eat is usually when I'm sick.

So now I'm curious:

What are YOU eating right now?

What's your current go-to meal? What foods are you loving?

MASTER THE POBO is my Fighterdiet practice where I teach you my way of practicing this lifestyle: Prevent Overeating By Overeating.

Because if you're anything like me, you'd rather eat, enjoy your food and learn how to manage it than constantly feel like another miserable diet is waiting around the corner.

My life is too long to be on a diet I don't love.

HELLO MONDAY.

Yesterday I was building the 4-12-1 | The 100 Reps Challenge.

Today I completed it.

There is a lot more that goes into writing a training program than putting exercises into a list. I start with the training. I choose the exercises, decide how they work together, assign the sets, reps and rest periods, and then look at the complete four weeks as one training period.

Then I build everything around it: the warm-up, Prep & Prime, mobility, exercise demonstrations and the progression from week to week.

I believe in repeating workouts long enough to actually learn something from them. Your first week gives you a baseline. Then you come back to the same workouts and have the opportunity to progress instead of constantly starting over with something new.

That is what 4-12-1 means:

4 weeks.
12 workouts.
1 goal.

And today I finished the workout book that goes with it.

This is also the first Seize the Training Day Challenge I’m building in this format. I’m creating the structure now that I can continue to use for future training challenges while the training itself continues to change.

The program is done. The book is done.

Now I get to look forward to leading it.

21 days until we start.

4-12-1 | THE 100 REPS CHALLENGE
September 14–October 14, 2026

The only training day that matters is the one you seize today!

NOW, what do YOU do if you have an injury, or some pains and aches that prevent you from going all out?

You do what I do: adjust and keep going for all the areas you can.

I am currently on my last days off, I think today is day 8, and I will return to my training in two days. 

You know what I acquired during the time off?  Tennis elbow and a bit of hamstring bursitis I'm waiting out before I challenge it.

So...You bet I am one of those who won't wait to train when I know those things will come and go!

I can't wait to train again because I know my body needs the training, and I've been utmost inactive sitting on my butt all day long writing and editing clips for most of my days away from lifting.

It's time to get BUFFER, not just softer. HAHA! 

IT IS EASY TO STAY LEAN | POBO VERSIONS FOR CRAVINGS & SATISFACTION

Coming up: The POBO practice. 

The greatest diet conundrum in the universe: do you agree?

4-12-1 | 100 REPS
23 DAYS TO GO

The cover is set in stone. Now I am writing the training program I am going to train—and you can join me.

This is not a program I created from a distance. It begins with what I am ready to work on now, the stimulus I want and the training I look forward to doing.

Four weeks. Twelve training days. One changing 100-rep focus in every session.

I will write it. I will train it. I will coach it inside the private Training Challenge channel.

The 4-12-1 | 100 REPS CHALLENGE begins September 14.

NEVER STOP BUILDING.