Hello, Iron Eagles!

I've spent most of today working on new programs and finishing the first POBO Practice Guide, which will be released on August 28. I'm really excited to share it with you. This new lesson is all about practicing POBO with different meal sizes so you can discover what works best for your body.

Now I'm heading to the gym for some recovery cardio and a good mobility session. My Friday leg workout definitely did its job—I'm sore from head to toe. Today is all about rolling out my glutes and hamstrings, taking care of my shoulders, getting the blood flowing, and preparing my body for another week of training.

I've learned that recovery is just as much a part of building as the hard workouts.

I'll admit something else too. Sunday mornings have a way of making me feel a little flat. It's something I've experienced for years, and instead of fighting it, I've learned to work with it. Training, movement, and taking care of my body help me shift my mindset and remind me why I love this lifestyle.

I hope you're having a great Sunday wherever you are.

I'm thinking about you, and I look forward to building with you again this week.

Let's seize the training day—together.

Sunday Challenge: 100 Pull-Ups

One of my favorite ways to train my back is to set one simple goal:

Complete 100 pull-ups.

Don't worry about how long it takes. Just keep going until you reach 100 total reps.

If you're not able to do pull-ups yet, use an assisted pull-up machine, resistance bands, or lat pulldowns. The challenge is to complete 100 total reps using the variation that matches your current fitness level.

The first few sets might feel easy. Then fatigue kicks in—and that's when the workout really begins. By the time you reach 100 reps, you've completed an incredible back workout.

If you'd rather build up gradually, turn this into a 4-12-1 program.

Complete about 33 total reps during each of your three weekly back workouts for four weeks. By the end of the program, you'll have accumulated nearly 400 quality reps, building strength, technique, confidence, and muscle one workout at a time.

I made this 4-12-1 Pullup program for you here so you can just TRAIN instead of just PLAN.

Give it a try and let me know:

• How many sets did it take?

• Which variation did you use?

• Would you do it again?

Have fun, challenge yourself, and remember:

100 reps. One goal. Finish what you started.

Do you ever catch yourself checking your form in the mirror as you walk out from the squat rack before your first rep?

I do.

And I've noticed something interesting: if I keep looking at the mirror, I often change my movement instead of feeling it. I have to refocus on the internal sensation of the squat rather than what I think it looks like.

It's a small adjustment, but those little corrections add up over years of training.

My body demands constant attention to technique, especially on squats. The more years I add to my training, the more I realize there is always something to improve. That's one of the reasons I still love training after all these years.

These are some of the things I'm always working on:

• Ankle mobility
• Squat depth and posture
• Total weight and training volume
• Left-to-right symmetry
• Maintaining a strong spinal curve
• Preventing wrist strain during front squats
• Keeping my core braced through heavy sets
• Breathing control

Mastery isn't about reaching perfect form once.

It's about practicing the fundamentals for a lifetime.

Seize the Training Day.

Happy Sunday Iron Eagles!

Today I am adding a new workout playlist from my current training routine for you. 

Here is Friday's glute training part 1.

Try it out and let me know what you think!

Glute Session 2 – Hip Extension & Abduction Warm-Up

This is how I currently start my leg day.

Before moving on to heavier squats and compound lifts, I spend about seven minutes focusing on my glutes. I work two movements—hip extension and hip abduction—giving my glutes a dedicated session before the rest of my leg workout.

Instead of alternating sets between exercises, I complete one focused bout of work on a single movement. I know my sets and reps, work with full intensity, then take a short break before starting the next bout. After finishing the first exercise, I repeat the same approach with the second.

I think of it like rounds of sparring. I go all out during each round, recover, then attack the next one. This keeps my intensity high and prevents me from sitting around between sets and losing focus.

My glutes are a priority right now—well, always—but they aren't the main focus of my leg day. Instead, I give them one or two shorter, dedicated sessions each week. No workout routine lasts forever. Your training should evolve with your goals.

For years, my glutes were one of my weaker muscle groups—not in appearance, but in real strength. I trained heavy and hard, relied on my favorite routines, and didn't use on myself the methods I had my clients doing for glute growth with amazing results.

Once I finally started applying that approach to my own training, I made more progress than ever before. My glutes became stronger, fuller, and more responsive. The strength and muscle gains have been worth every minute.

This video is muted so you can study the exercises, technique, and training flow without distractions. Watch how I move, apply what fits your training, and use it as inspiration to build your own routine.

Welcome to my training life. This is how I build.

WELCOME TO SEIZE THE TRAINING DAY!

This private community is where I coach, share updates, answer questions, announce training challenges, and let you know what’s new inside your membership.

Rather than filling your inbox with notifications, I want one place where you always know where to find me.

MAKE IT A HABIT TO CHECK IN REGULARLY.

If you’re wondering what’s new, what I’m working on, what we’re practicing, or what’s coming next, this is your first stop.

Your membership gives you access to my training, Fighterdiet Academy, this private community, and the programs, practices and resources available with your membership.

NEW MEMBER? START WITH YOUR MEMBER STARTER KIT.

Your starter resources are there to help you begin. From there, use the training library, follow the current practices and challenges, and keep coming back as I add new programs, workouts, lessons and resources.

Some things are there for you to use independently. Some resources may rotate. Live practices and challenges have a beginning and an end.

DON’T TREAT YOUR MEMBERSHIP LIKE A STORAGE ARCHIVE. PARTICIPATE IN IT.

You don’t have to do everything.

Start where you are.
Keep practicing.
Keep showing up.

I’ll keep building.
You keep practicing.

TOGETHER, WE’LL SEIZE THE TRAINING DAY.

A small update from inside Seize the Training Day!

I've been rebuilding the platform to make it simpler and easier to use.

If you create a free account, you'll get access to a Starter Library that includes the Welcome video, Discover Fighterdiet, Build Your Body Basics Level 1, Straight from the Source, Butt Bible 2026, and downloadable guides to help you get started.

The goal isn't to give you hundreds of random workouts.

It's to give you a place to learn, practice, and keep showing up—one training day at a time.

Thank you for being here. This is where I coach, teach, and Seize the Training Day with you.

Welcome aboard.

— Pauline