Want bigger stronger hamstrings? Me too! Always!

This collection shows the different ways I use and build up Nordic curls—from assisted variations and partial ranges to eccentrics and more advanced versions.

Use these videos to see how you can progress the Nordic curl and create a serious hamstring challenge through knee flexion without relying on deadlifts or other heavy hip-hinge exercises.

Watch the variations, find the level that works for you, and build from there.

Remember you do not need to do deadlifts or any other move to build muscle, you need to use the ones that let you overload your muscles without tearing tendons or joints!

This is why I train hamstrings with various curls. Light work with deadlifts or full range of hyper extensions do not allow me to overload my muscles, they just mess up my healed tendons from old injuries!

https://seizethetrainingday.com/programs/build-hamstrings-nordic-curls-training

WELL HELLO SUPERSTARS!

Today it's saturday. 

Did you cave friday night and succumbed to temptations?

Or did you stay strong and determined, today you woke up relieved you did not let your mind seduce you?

Why do I remind you about committing to stay in defeed mode?

You want to get leaner, you want to see your muscle definition.

But you also want to indulge and 'enjoy life', now there is a clear dilemma:

The ability to balance your indulgences is not as strong as your desires to forget about staying on plan because you can always start over MONDAY....

Oh I know that, that is why I want you to stay close to coach Pauline. 

I'm writing a new edition of FAT LOSS BY MIND POWER for the Fighterdiet academy but I'm naming it GET LEAN BY MIND POWER.

Guess why? YOU NEED IT.

You need motivation to stay on plan.

You have enough of 'it's ok, Darling, you're just human' from all other people who simply don't get it.

You're not suffering on a diet, you enjoy your healthy eating.

That does not mean you're eating for your goal to get leaner, it can even make you justify your choices, eat a little bit more of those favorite health foods. 

Like peanut butter. Or fruit. Or an extra chicken breast since it's only protein so it does not count. 

DOES THIS SOUND FAMILIAR?

I know. I too need to keep myself in check many times.

Why does it matter to stay true to the program for longer than a day or 5?

Because getting leaner, stronger and more skilled at maintaining your mind in the right direction, not get you to change the plan when the mind plays that devi's advocate game, AGAIN.

You are here because you want to master your body, you want to build, you want to feel invincible, in self control, not 'in handcuffs away from the refrigerator'.

Discipline requires the same focused and consistent practice as you put your muscles through in the gym.

You can't just choose 'now I am just not gonna cave, I'm going to rely on my willpower'. 

Well, will power does not last, it powers out and you then need to rely on remembering your goals, reminding you how you want to feel in the future, ask yourself if this is really the right choice today for your goal you're working for every day?

Today when the sugar cookies are calling your name in the end of the afternoon..... REMEMBER this is why I have you enrolled in my program. 

When you forget why you are in my Fighterdiet practice it is because you are not doing what you know you need to do nutrition wise and you are mad about it.

STAY FOCUSED. POBO YOUR WAY to stay on plan!

WATCH the Fighterdiet short videos for diet conundrums and thought provking moments about your concept of diet and what the struggles can be about. 

-Pauline

FRIDAY MOTIVATION: YOU’RE NOT IN THE MOOD?

When I feel low and unmotivated, I call myself out:

Pauline, do you really need to feel like it first?

You have the privilege of being able to train. Your body may not let you do everything you want without limitations—but you get to train. That is more than many people can do.

I know you don’t feel like counting your blessings today.

So don’t.

But stay real.

I know you would rather crawl under the sheets with a big pint of ice cream and chocolate and forget about the day.

But you are not escaping reality.

Tomorrow still comes. And tomorrow, you will feel worse because today you started building momentum in the wrong direction.

If you want to get lean and strong—or stay lean and strong—choosing junk food and a sedentary lifestyle is moving directly against what you say you want.

What kind of mixed message are you giving yourself?

Would you tell someone else that this is how to reach their goal?

Every time you take the easy way out, you strengthen that choice. You become the sum of your choices.

That is how you got here.

That doesn’t mean staying here won’t require upkeep and discipline.

So I ask myself:

If I wrote a book about how I lived my life, what would I want that book to say about me?

Would I want to read about someone who kept waiting for perfect conditions before she acted?

Do you really want to be that person?

Nobody would want to read that book.

Not even you.

Motivation fluctuates like a bag in the wind. Sometimes the wind carries it directly toward the goal. Sometimes it blows in the opposite direction.

I am not that bag.

I don’t want the weather, the season or today’s mood deciding who I become.

The choice is between waiting to be in the mood and making myself get in the mood.

I know exactly how to change my energy.

I put the music on. I create some anger and frustration. I shake myself awake and generate some real fire.

When you watch my pre-workout energizer routine, it is basically my own little tantrum warrior dance.

You might laugh because you think it looks embarrassing.

Who cares?

The goal matters more than looking cool.

My goal is to train like I’m insane—with fire, focus and everything I have.

So I use whatever helps me create that energy without sabotaging myself later.

No pre-workout supplement, caffeine hit or momentary high can create lasting drive. The boost always wears off.

I cannot build lasting commitment on temporary highs.

I have to accept that training means showing up, making it happen—and sometimes making myself happen.

The toughest workout is not the body.

It is the mind.

That is why I say:

I COACH THE MIND THAT BUILDS THE BODY.

Now let’s train.

YOU ARE HERE where I train and coach. You got all you need to do this!

 seizethetrainingday.com

Download my Real Training tips straight from your coach Pauline Nordin. I just uploaded it to Member Resources. Log in to download this book between TODAY sep 4-Sep 30!

TELL YOUR FRIENDS the real fighterdiet lifestyle is HERE.

THE 100 REPS CHALLENGE IS NOW AVAILABLE!

I’m releasing the program download and complete video playlist early so you can review the workouts, watch the demonstrations and prepare.

The official challenge runs September 14–October 14.

This is an independent challenge.

There is no group to join and nowhere you are required to check in.

You have the complete program layout.

You have the exercise videos.

You follow the schedule and complete the workouts independently, wherever you train.

Come back here when you need coaching help, exercise guidance or motivation from me.

4 weeks.
12 workouts.
1 goal.

The first exercise of every workout: 100 REPS.

Download the program. Watch the playlist. Prepare to seize the training day.

Train alone—together!

Hello Superstars!

Check out the ab exercise of the day I want you to film yourself doing so you can see what you do!

HUNGER IS NOT THE PROBLEM.

Wanting to eat is not the problem.

Food is one of life’s great pleasures. Why would the only solution be to make yourself want it less?

Not everyone needs another method for suppressing appetite. Many people need to learn how to eat in a way that manages hunger, provides satisfaction and supports the body they want to build.

That is a skill.

GLP-1 medication may be medically appropriate for some people, but reducing appetite does not teach you that skill. It does not automatically teach you how to nourish your body, create satisfying meals, understand your patterns, manage deviations or build a sustainable relationship with food.

You are still going to live a life that includes food.

You need to know how to eat.

The long-term consequence of avoiding that work is dependence on appetite suppression without resolving the original diet conundrum. What happens when hunger returns, circumstances change or the strategy no longer feels easy?

The solution cannot be expecting never to want food.

The solution is learning how to eat enough of the right foods to feel satisfied, manage your appetite and support your goals.

I never wanted to eliminate my appetite.

I wanted to know how to satisfy it without sacrificing my physique.

That is why I created Fighterdiet.

Hunger was not my enemy. It was a problem that required a better nutritional solution.

I did not want less joy from food.

I wanted more food, more satisfaction, more control and better results.

Why eat so little when you can eat a lot?

I love to eat.

That’s why.

READ MY FAQ ABOUT FIGHTERDIET AND WHY IT IS A PRACTICE! 

https://seizethetrainingday.com/pages/fighterdiet-challenge

WHAT IS THE FIGHTERDIET CHALLENGE?

The challenge is to actually get results.

There is no requirement to announce that you showed up on Monday. You don’t need to post, check in or perform your commitment for anyone else.

This is individual work.

I give you a Fighterdiet Practice Book. You study it. You apply it. You practice.

Without the challenge, there is no change.

Almost everyone identifies with having a diet struggle. But when struggling becomes part of your identity, are you genuinely trying to solve it—or has the solution become a fantasy you keep postponing?

I didn’t want to dream about solving my diet problems.

I wanted to make the solution my reality, so I did.

It wasn’t a quick fix. I didn’t have one epiphany that suddenly made everything easy. I encountered problems, solved them and then faced new versions of familiar patterns.

That is life.

And diet means life.

You already know how to eat, right?

Then what are you practicing?

You are practicing how to stay focused. How to follow through. How to recognize your patterns and respond productively. How to remain consistent without turning nutrition into an all-or-nothing battle.

This is something you practice for life.

Unless you want to remain on the forever-frustration wagon—falling on and off diets, repeating the same work and wondering why you never thrive—it may be time to ask yourself:

How much time am I investing in going backward and starting over?

Following a productive nutrition plan is a skill. Just like training, it requires repeated practice. You don’t master it by thinking about it, watching five-second reels or waiting for motivation.

You master it by doing the work.

That is the Fighterdiet Challenge: solving your diet conundrum.

I made my diet struggle my diet solution—and I love it.

That is why you don’t see me constantly jumping between keto, the newest nutrition system and the next quick fix. I built Fighterdiet to solve the problems that kept me from being consistent. I continue using different Fighterdiet practices because they keep the process focused, effective and interesting.

The goal is consistency.

Consistency is what produces and sustains long-term body transformation.

There is no quick fix. There is no crash diet that solves your life. All a crash diet does is crash you away from your dedication.

If you wonder why you need a challenge, look backward:

How long have you truly enjoyed and sustained your fitness results?

You can train all day long, but nutrition remains paramount.

I challenge you to find and follow a way of eating that you enjoy enough to practice consistently.

I didn’t want to struggle forever.

I wanted freedom.

I wanted to trust myself.

I wanted moderation instead of being completely on or completely off.

No self-destruction.

No starting over.

I wanted to look forward to every day because I get to eat. That is bliss in my book.

Sometimes the beginning of the solution is finding the one little thing that makes you happy every day. For me, it was my Heavenly Bowl.

When will it be time to realize that you can solve this—if you genuinely decide to?

That is the Fighterdiet Challenge.

Welcome to the practice.

HELLO POBO! Today is the day!

Why do I eat SO much food when my goal is to stay lean?

Because eating less isn’t always the answer.

Welcome to Master the POBO: Prevent Overeating By Overeating—one of the golden principles of Fighterdiet.

POBO means using high-volume, nutrient-dense food strategically to manage hunger, control your appetite and stay on your plan. Instead of waiting until hunger takes control, you learn how to build meals that satisfy you before overeating becomes the problem.

During this live Fighterdiet practice, I will teach you how to:

• Recognize your natural rhythm of hunger and appetite

• Build meals that provide satisfying food volume

• Prevent hunger from turning into overeating

• Apply POBO during your Defeed

• Get back on plan immediately when you make a mistake

• Get leaner without living on tiny portions

The guide teaches you the system. The practice is where you apply it.

Inside Fighterdiet Academy, watch the two short Master the POBO videos and download POBO Guide 1 and the accompanying protocol.

Then tell me:

What is your biggest diet struggle?

Are you scared of eating big—or do you love eating big?

What do you want to accomplish with your eating?

I provide the principles, education and tools. You practice them in your own life.

Learn it. Practice it. Live it.

MASTER THE POBO
LIVE SEPTEMBER 1–30

Download and save your resources no later than September 30. The downloads will be removed when this practice closes.