BUILD YOUR BODY | 130 TRAINING TIPS

130 training tips collected from years of training, coaching, experimenting, making mistakes, learning and continuing to build.

Training technique. Intensity. Progression. Exercise selection. Recovery. Mindset. And the small details that add up over years under the weights.

You do not need to know everything before you train.

Learn something. Apply it. Pay attention. Keep building.

BUILD YOUR BODY | 130 Training Tips will be available for members to download September 14–30 during the 4-12-1 | THE 100 REPS CHALLENGE.

Download it during the release window and keep your copy.

You can't order muscle on Amazon Prime.

You have to build it.

Seize the training day.

TRANSFORMING YOUR BODY STARTS WITH TRACKING

The first step to transforming your body is tracking what you are actually doing.

Tracking your macros tells you what and how much you eat. But the numbers do not tell the whole story.

What were you feeling?

Were you physically hungry?

What triggered the craving?

What happened before you went off your plan?

Why did you stop doing what worked?

What habits and situations keep repeating?

Track your food. Track your mood. Track your habits.

Observe the connection between what you eat, what you feel, what you do, and how your body responds.

The Food, Mood & Body Journal is a self-study practice for looking beyond the macros and understanding the patterns influencing your choices and results.

It is also the perfect companion to the Fighterdiet Defeed 2 Refeed Challenge, which starts September 14.

Use the journal while you complete the challenge to observe your food, mood, hunger, cravings, habits, compliance, deviations, and how your body responds.

CURRENT FIGHTERDIET PRACTICE

FOOD, MOOD & BODY JOURNAL

DOWNLOAD AVAILABLE SEPTEMBER 14–30, 2026

Download it by September 30. The copy you download is yours to keep.

It has been nine weeks since I last went to my solitude place.

That time, I packed all my resistance bands and planned five days of training.

I did nothing.

I lay on the floor, worked, and enjoyed the complete silence.

Now I’m on my way back—and this time, I’m deliberately taking the entire week off.

I have trained hard. I have gained strength and muscle. I have reached a new personal best in my front squats—not only in load, but in form and range of motion.

I have trained my shoulders, back, abs, glutes, hamstrings and quads with focus.

Now I’m happy to have seven complete days without resistance training or cardio.

Yesterday, I worked at my computer all day. I had planned to go into the forest, but my priorities changed.

Today, I went.

Four hours. 25,000 steps. Pure joy.

I even saw a reindeer standing there, looking at me, and caught it on camera.

A long time ago, taking time off terrified me.

I worried that I would lose muscle. I worried that I wouldn’t return to training.

On the first day off, I would already be longing for the gym and fantasizing about training. I couldn’t live in the moment and enjoy my rest. I became irritated and agitated, as though I had nothing else to do.

Then, one or two days before it was time to resume training, guess what?

Suddenly, I didn’t want to go back.

That terrified me too. How quickly could the habit disappear?

Today, after three and a half hours of walking, the fronts of my thighs and my hip flexors became sore and stiff. I know my body. I know the little aches and pains that come and go from years of use. I foam-roll, use my laser and do what I can to manage them.

Sometimes I think: How did I make it to 44?

I’m proud.

I’m proud to be 44. I’m proud to be alive. I’m proud that, somehow, I have learned how to keep my body healthy and strong so far.

At my solitude place, I will work. I will focus. I will continue doing what I love.

But I will not train.

I will walk in the forest. I will enjoy the silence. I will enjoy not doing very much.

I’m excited about the training practice that is coming. I’m eager to return knowing that I will be stronger, the little aches and pains will have had time to heal, and I’ll be ready to pursue another personal best and keep growing muscle.

Because I never stop building.

HAVE YOU TRAINED WITH ME?

I'm cleaning up and rebuilding the Seize the Training Day Google Business Profile to represent what it is today.

If you've trained with me, used Seize the Training Day, practiced Fighterdiet, followed one of my programs, or worked with me personally, I'd appreciate an honest Google review about your experience.

Tell people what you've actually experienced, learned or accomplished. That's far more useful than simply giving me five stars.

Thank you for being part of what I continue to build.

Pauline

https://g.page/r/CRNSrV5EOLlSEBM/review

HELLO SUPERSTARS!

YOU CAN’T BUILD YOUR BODY IN THE FUTURE.

You can only build it today.

The Seize the Training Day live training challenge is here.

WANT TO STAY IN THE LOOP?

Come here.

My private Community is where I announce the live training challenges and keep you updated on what we’re doing.

Don’t rely on social media to tell you what’s happening inside Seize the Training Day.

You’re an insider here. Check in. Stay tuned. Know when the next challenge begins and be here to seize it while it’s live.

https://seizethetrainingday.com/pages/challenge

COMING SEPTEMBER 14: HOW TO BUILD YOUR BODY

K.I.S.S. Guidelines for Gaining Real Muscle

Building real muscle takes time.

You can change how your body looks in a few weeks, but building substantial muscle and a trained physique is a long-term investment.

That is why I created this guide.

HOW TO BUILD YOUR BODY teaches you the principles behind gaining muscle so you can understand your training instead of endlessly searching for the “perfect” program.

Progressive overload. Volume, load and effort. Reps in reserve. Frequency. Recovery. Deloads. Exercise selection. Sets, reps, rest and tempo. Tracking your training. And most importantly — learning how to put theory into practice.

Your workouts are deposits.

One training block at a time. One month at a time. Keep making the deposits and give your body the time it needs to adapt.

HOW TO BUILD YOUR BODY releases September 14.

Member download window: September 14–30.

Download your copy by September 30 and keep it in your personal training library. After September 30, the download will rotate out of the current member resources.

This is not a promise to transform your body in four weeks.

It is a guide for learning how to keep building it.

Seize the Training Day, Superstars!

MASTER THE AB WHEEL

The ab wheel looks so cute and adorable, doesn’t it? It’s a wolf dressed up like a sheep because it’s one of the toughest exercises for core strength on the planet.

The challenge lies in the rollout. As you lengthen your body, you create a longer lever, making your body increasingly harder to control without breaking form.

When you perform the rollout from your knees, the lever is shorter, making the exercise easier to master.

The wobbly element adds another challenge: coordination and stability. If you can perform the ab wheel from a standing position, roll all the way out, and maintain your form all the way back, you’re definitely badass powerful!

The error I see most often is failing to keep the core and spine stiff. Instead, the lower back breaks into hyperextension as you try to pull yourself back up.

The opposite is how you want to perform the ab wheel.

Hold a strong shitty man pose—aka a flexed pelvis—and use your abs to maintain that position throughout the movement. Your body moves, but your core position doesn’t collapse.

The easiest part is the descent. You’re naturally stronger during the lengthening, or eccentric, phase than you are during the shortening, or concentric, phase. That’s why rolling yourself back up is where the real challenge begins.

To make your ab wheel work productive, you first need to build your baseline strength. We’ll use progressively more challenging variations that help you grow stronger workout after workout until you’re ready for more demanding rollouts.

And you don’t necessarily need an ab wheel.

You can use a barbell with two small plates, a rolling pin for baking, a gym ball, or another piece of equipment that allows you to roll out and progressively challenge your core.

LET’S START WITH THE BASELINE WORK!

SEPTEMBER 5 RELEASE

NEW MEMBER RESOURCE DROPS SEPTEMBER 5.

BUILD YOUR BODY — TIPS FROM YOUR COACH

135 training tips. One book. Decades of lessons from actually training, coaching, experimenting, adapting and continuing to learn.

This isn't another workout program telling you exactly what exercises to do.

It's about learning how to think about your training.

Programming. Progression. Volume. Recovery. Technique. Mobility. Exercise selection. Plateaus. Weak links. Mindset. And how to keep adapting your training as your body and life change.

Inside you'll find principles like:

The program serves the body. The body does not serve the program.

If you cannot do more, do better.

Progression is not permission to get sloppy.

Use training videos as education, not entertainment.

The best training evolves with your life.

And 130 more.

BUILD YOUR BODY — TIPS FROM YOUR COACH
RELEASES SEPTEMBER 5

A new evergreen resource for Seize the Training Day members.

Download it. Keep it. Study it. Use it.

Because a workout tells you what to do.

Learning how to train teaches you what to do next.

Seizethetrainingday.com