20 min of Superset training with focus on Glutes, Core & the PELVIC FLOOR!

This workout trains your stamina where you truly need it.

My sister is an opera singer, she needs endurance in her body, especially in maintaining muscle strength in her core muscles.

I use a little 'learn how to bridge' wood half circle to help check if the belly contraction loosens up and to avoid losing the stiffness in the spine.

Then we do banded glute bridges followed by isometric wide stance squats where the focus is on contracting the 'pee muscles'.

The pelvic floor muscles will atrophy with age if you don't train them consciously and having given birth to children increases the need for training these muscles every day.

Iron Eagle Training Tips for training beyond the basics!

Have you tried any of these variations to gain more muscle?

Defeed 2 Refeed Get Lean Routine part 2

Defeed 2 Refeed Get Lean Routine part 1 of 2

JOMO over FOMO: Stop Waiting for Perfect

A personal message from Pauline about the philosophy behind Seize the Training Day, why this community exists, and the kind of coach—and person—you can expect me to be.

I am just finishing up my work day. Before I go, here is today’s take-home message for you....

Never try to live up to other people’s expectations. Go your own way.

Sometimes it can feel lonely, but you’re not alone. I'm here. and we’re training together, one day at a time.

Do your best. Be kind. Stay focused. Take care of your body. It needs training, nourishing food, and your attention. Don’t give up on yourself.

Here in Seize the Training Day, we don’t chase perfection. We practice. We learn. We grow. That’s what this community is about.

Thank you for being here with me. The fact that you’ve chosen to let me be part of your journey is an honor, and I’m excited to keep building this community and sharing everything I’m creating with you.

Seize the Training Day,

Pauline

HELLO SUPERSTARS! It's Monday!

Straight from the Source.

Welcome behind the scenes of my training life. I share what I’m working on, what I’m testing, and what’s coming next. No script. No BS. Straight from the source.

Seize the Training Day.

Prevent Overeating by Overeating

Discover the foundation of Fighterdiet: POBO—Prevent Overeating by Overeating.

Learn why willpower isn't enough, how satisfying meals reduce cravings, and why eating the right foods in abundance gives you the freedom to stay lean without constantly fighting yourself.

The scale doesn't tell the whole story. Learn why fear of temporary weight fluctuations sabotages long-term success and how Defeed → Refeed helps you get lean, stay lean, and build a lifestyle you can actually maintain.

Getting lean isn't just about calories—it's about understanding your own rhythm of hunger, cravings, and eating behavior. Learn how to work with your appetite instead of fighting it, and why self-awareness is the foundation of lasting fat loss.