4-minute lower-body percussion massage routine for glutes, legs and hips. A quick addition to your warm-up, recovery and body care.

My quick upper-body percussion massage routine for the arms, shoulders and neck. Use it as part of your warm-up, recovery or everyday body-care routine.

Welcome to POBO Practice – Lesson 1.

The practice guide will be released sept 1!

The Golden Rule of Fighterdiet is simple:

Prevent Overeating by Overeating (POBO).

This first practice lesson introduces the concept and teaches you how to use different meal sizes to stay satisfied while staying within your calorie budget. The goal isn't perfection—it's learning through practice.

In this lesson you'll learn:

• What POBO is and why it works

• How to practice different meal sizes

• How to build satisfying meals

• How to begin your first DEFEED practice

Be sure to download the accompanying POBO Practice Guide, which includes:

• Step-by-step practice instructions

• Sample meal sizes

• Four POBO recipes

• A dessert recipe

• Your first structured REFEED meal

This is Lesson 1 of the POBO Practice series. Once you've completed this lesson and practiced the guide, continue with POBO Practice – Lesson 2 to build on what you've learned.

TRACK YOUR HABITS, NOT JUST YOUR MACROS

Coming September 1: The Food & Body Journaling Guide + Practice Program

This is the first Fighterdiet Practice Book—created to help you stop simply tracking numbers and start understanding your own patterns.

You'll get a downloadable guide and a practice you can actually follow.

Learn how to track your food without making tracking your life. Learn what changes in your eating habits are worth paying attention to, how to track changes in your body, and how to connect what you're practicing with the results you're seeing.

The practice will also include Defeed 2 Refeed, along with a new Defeed meal plan to help you put the philosophy into action.

The goal isn't to track forever. It's to develop the self-awareness to recognize what you regularly do and how those habits show up in your body.

Observe. Practice. Learn. Adjust.

This is the first Practice Book, with more to come.

MONDAY check-in.

You can’t always train exactly the way you planned. Good.

When I can’t do what I normally do, I use it as an opportunity to change the stimulus, train differently and keep progressing.

Don’t get attached to what worked before. Your body adapts. Your training needs to evolve with it.

Mix it up. Keep challenging yourself. Find your way. Never stop building.

MEMBER RESOURCES — KEEP CHECKING IN!

I’m continuously adding new workouts, printable guides, training systems, Fighterdiet resources, and member extras.

You’ll find everything under:

COMMUNITY → MEMBER RESOURCES

Make it a habit to check back regularly. There’s always more coming.

TELL YOUR FRIENDS!
Know someone who loves to train, learn, and keep building? Send them to Seize the Training Day and invite them to join us.

HELLO HAPPY MONDAY SUPERSTARS!

Iron Eagles don't miss Monday training, so here is your FUN WORKOUT program if you forgot to plan your training day.

I'm always a day ahead of you, so I got you covered!

Download the printable program from your member's resources.

Welcome to 4-12-1 Biceps Blast.

We’re focusing on one of the most recognized muscles of all: the biceps.

For four weeks, you’ll train biceps 3 days per week, completing 100 reps in every workout. That gives you 12 focused biceps sessions over four weeks.

Follow along with the playlist and my guided sets, reps and rest periods, or use the workouts as inspiration for creating your own training design.

You have the freedom to add your 100 biceps reps to your regular training. Pair them with back, shoulders, abs, upper body, or structure your workouts however works best for you.

The 100 reps will be performed in a variety of ways throughout the program to keep the training challenging and focused.

4 weeks. 12 workouts. 1 muscle focus.

Remember to ask yourself the most important question when you’re training: Is this too light?

If it’s too light, add more weight. If it’s too heavy, keep trying. The point is that over time, if you want to gain more muscle than you currently have, you need to stimulate your muscles beyond the level they’re already accustomed to.

Train smart, not just hard. Pay attention to your body’s feedback. Adjust, adapt, keep going.

Follow along, hit your 100 reps, recover, and come back for the next training day.

Enjoy the Biceps Blast. Seize the Training Day.

https://seizethetrainingday.com/programs/4-12-1-biceps-blast

I don't train because I'm chasing a finish line.

I train because training is part of who I am.

Bodies change. Goals change. Life changes.

I adapt, I learn, I keep showing up, and I keep building.

I don't need every workout to be perfect.

I need to keep having training days.

The strongest physique isn't my masterpiece. The strongest mind is.

There is always something to improve.

Something to learn. Another rep. Another training day. I never stop building.

This isn't fitness Netflix. Don't just watch. Train. SEIZE THE TRAINING DAY.

Seizethetrainingday.com

Today is Friday, and it’s leg day.

I’m doing my version of German Volume Training 10 sets of 10 reps:

Swedish Volume Training 10 x 20 reps with three minutes of rest between sets.

Before I even get to the squats, I spend about 15–20 minutes doing moderate-intensity steady-state cardio, followed by mobility work, stretching, and foam rolling. I work around what my body needs today instead of forcing it to do what it used to do.

I trained glutes yesterday. Today is squats only. Tomorrow, I’ll train hamstrings.

I never trained this way when I was younger. Now, with decades of experience, I know I actually get more out of my training by dividing the work this way instead of trying to destroy my entire lower body in one workout.

And this is one reason I keep building my workout playlists here.

You don’t have to wait for another challenge to start.

Choose one of my programs. Follow one of my workouts. Follow what I’m training. Participate in the community. Tag along with me.

Come here for the energy. Come here for the motivation. Come here to practice the lifestyle with me.

And for my VIP clients, especially when summer, travel, life, or old patterns start pulling you away from your routine—this is part of why you’re here. Little by little, through continuing to show up, this becomes more than something you’re trying to accomplish.

It becomes the way you live.

I’m looking forward to continuing to grow Fighterdiet Academy and giving you even more ways to practice this together.

The joy is in the doing.
The joy is in the being.

Live the fit feeling.

Thank you for being here, for sharing my work, and for being part of what I’m building. I look forward to getting to know all of you.