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NEW How to series: Foam rolling drills. Here are the first 7 ones for lower body.
Learn how to foam roll and mobilize to warm up, improve range of motion, and recover faster. Follow my drills, add them to your training routine, and learn to take care of your body. You are your own healer—the more you understand your body, the better you can keep it healthy, mobile, and ready to train.
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People ask how I keep going. The truth is, I haven’t had a perfect fitness journey. I’ve lost muscle, battled injuries, rebuilt my body, and had to let go of the way I thought I had to train.
In this Straight from the Source, I share the turning point that changed everything. When my body could no longer handle the heavy-and-hard approach that built my career, I had two choices: quit, or evolve.
That decision became the foundation of how I train today—and eventually led to my 4-12-1 system.
Your greatest setback can become your greatest advantage if you’re willing to adapt instead of giving up. The goal isn’t to train exactly the way you always have. The goal is to keep finding a way.
That’s how you Seize the Training Day.
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Fighterdiet DEFEED 2 REFEED | 28-Day Guided Get Lean Program
Learn the Fighterdiet DEFEED 2 REFEED method with this 28-day guided get lean program. Designed to simplify fat loss, this self-guided program helps you build a sustainable nutrition routine through structured meal plans, practical guidance, self-reflection, and daily practice.
Inside you'll receive a complete DEFEED meal plan to help create a satisfying calorie deficit, a strategic REFEED meal plan to support adherence and enjoyment, and clear guidance on how to use both as part of your weekly routine.
This is more than a meal plan. It's Fighterdiet mindset training that teaches you how to develop a stress-free, self-guided practice for getting lean. Through daily guidance, journaling prompts, self-check-ins, recipes, and practical nutrition tips, you'll learn to observe your habits, make adjustments, and build confidence in managing your own nutrition—without relying on strict rules or constant accountability.
Inside you'll get:
28-day guided get lean program
Complete DEFEED meal plan
Complete REFEED meal plan
Step-by-step guidance on using the DEFEED 2 REFEED method
Daily self-check-ins and journaling prompts
Fighterdiet recipes and meal ideas
Practical nutrition tips and strategies
Mindset exercises to build awareness and consistency
Tools to help you create a sustainable, enjoyable way of getting and staying lean
The goal is not simply to lose fat for 28 days. The goal is to learn a practical system you can continue using long after the program ends.
Learn how to eat today the way you want to feel tomorrow.
https://seizethetrainingday.com/programs/fighterdiet-defeed-2-refeed-28-day-guided-get-lean-program
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New Bench squat variations added to the playlist!
https://seizethetrainingday.com/programs/4-12-1-bench-squats
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Happy Monday Superstars!
Bored with your training? Check out these 10 Moves to Try from my daily training!
https://seizethetrainingday.com/programs/collection-train-2-gain-10-moves-2-try?category_id=289701
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Stop letting the scale control your mindset.
Learn how to interpret body weight, muscle gain, refeeds, and daily fluctuations while staying focused on your goal.
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Welcome to Fighterdiet K.I.S.S Meal Plan Lesson 1!
Welcome to Fighterdiet K.I.S.S. (Keep It Simple & Sustainable).
This Academy teaches you how to build a nutrition system you can enjoy for life.
We'll keep it simple. Each lesson builds on the last, introducing one new skill at a time so you can learn the system without feeling overwhelmed.
Start with Practice the Program, download the companion guide in Resources, and follow along with the lesson.
Practice before you personalize. Build your foundation first.
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Knowing how to get lean is important. Knowing how to stay lean is more challenging.
When you already live lean, there will be times when you look or feel different and believe you need to push the deficit harder. You may feel watery, less defined or uncertain about what your body is doing. But getting leaner is not always the answer. What your body may actually need is a refeed.
In this Beyond the Basics lesson, I discuss learning your body, monitoring your patterns and recognizing the difference between needing to continue the deficit and needing to refeed.
Staying lean requires more than knowing how to diet. It requires knowing when to stop pushing.
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Welcome to Pauline Trains Pauline—where I am my own teacher and coach myself through my training life.
Here I share the evolution of my leg training. After decades of training and multiple hamstring and adductor injuries, I could no longer rely on the barbell squats and deadlifts I had loved for years.
I began experimenting with ways to purposely reduce my strength advantage so I could still overload my body: various bench squats, resistance bands, instability, unilateral training, step-ups, pistol-squat variations, front squats, higher repetitions, longer sets and different ranges of motion.
This is my training journey—not an instruction for exactly how you should train. I am documenting how I keep finding ways forward, adapting to the body I have today and continuing to train!
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The 4-12-1 System
4 weeks. 12 workouts. 1 goal.
Train Bench Squats three times a week for four weeks, allowing at least one recovery day between workouts. Complete all 12 workouts in order.
The program progresses through increased repetitions, reduced rest periods and timed work. Use resistance bands that challenge you without reducing your range of motion or compromising your technique.
Workouts 1–8: 10 sets with progressive repetition and rest targets.
Workouts 9–11: 10 timed sets with progressively shorter rest periods.
Workout 12: The final challenge—20 sets of 60 seconds.
Track your resistance, recovery and performance after every workout. Complete all 12 workouts before moving on to your next 4-12-1 focus.
