Welcome to the Iron Eagles Arena—your exclusive members' hub for downloadable workout sheets, training logs, guides, journals, checklists, and other resources to help you Seize the Training Day.

New resources are added regularly by me, Pauline Nordin.

Check back often to see what's new!

Hello Iron Eagles! 

Do you see the private channel here under the public thread? If so, get used to that place as our special Iron Eagle Arena where I drop in regularly with my tips and updates.

Now....

NEW ADVANCED MUSCLE PROGRAM!

The 5-5-5 Lean Muscle program is designed for building lean muscle and requires a higher level of fitness. It is not recommended for beginners.

Train five days per week with five exercises and five sets of each exercise.

The program includes a playlist of exercise demonstration videos and a downloadable workout sheet you can print and use during your workouts.

https://seizethetrainingday.com/programs/555-lean-muscle-1

New to strength training or getting back into it?

4-12-1: Build Your Body – The Basics | Level 1 is a beginner program designed to teach the fundamentals through a simple, structured training system.

Start by watching the welcome video, then print or download the included one-page workout sheet. Follow one workout at a time, record your notes as you progress, and focus on building consistency before increasing resistance.

No guesswork. No overwhelm. Just the basics to help you build strength, confidence, and lifelong training habits!

Happy Friday!

I always wanted hamstrings. Never really trained them.

I spent years chasing bigger hamstrings, but I trained on my own terms instead of training what I actually needed. Looking back, my injuries forced me to change my approach. Thankfully they did, because today I train smarter, my hamstrings are growing, and I am still learning.

The learning never ends and that is why I always check my form so I don't let my ego get in the way or avoid training like a professional because I refuse to evolve, adapt and come back better!

Discipline & Dedication

Hello Superstars!

Flex Friday isn’t about showing off your physique. It’s about honoring the work behind it.

In this little clip from today, I share why I’ve documented my physique every Friday since 2007, how those photos became a lifelong record of discipline, and why I believe the strongest reason to take a progress photo isn’t for social media—it’s for yourself.

Document today. Appreciate tomorrow. Discipline your dedication.

Iron Eagle Resources: Training Logs & Workout Sheets

I am building a way to provide K.I.S.S printable 2 page programs to go with the video training tutorials and exercise demos you see!

This is where you can go download something to log your training sessions without falling into reading your fitness training 

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