What's included with the #TFNTEAM program?

This one's a bit longer of a response - we wanted to be sure you got the complete picture:


Upon subscribing, you’ll receive immediate access to our Phase 1 course, designed to kick off your healthy nutrition habits and a consistent gym routine. Each course lasts 28 days before the next course will open except for Phase 1 which lasts 30 days. So, if you purchase today, you'll be in Phase 1 for the next 30 days, then Phase 2 will open. Another 28 days after that, Phase 3 becomes available, and so on. Each Phase lasts 4 weeks, with the entire Beginner Program lasting 16 weeks. This same timing applies to our Advanced Program.

We include a full recipe guide with direction for 3 meals and 2 snacks per day, shopping lists by week, and meal prep instructions to help you get started. Our nutritionist has even gone as far as splitting our meal prep direction up into a one-day prep (where you prep all 7 days of meals at once), or a two-day prep (where you prep 3-4 days of meals at a time). No matter what your availability and schedule is like, we've got options!

In Phase 2 we move on to personalized nutrition by adding in custom macro and calorie targets, and continue introducing new goals and lessons to keep you accountable and consistent. You'll get a new set of both at-home AND gym training plans each Phase.

Our Beginner Program is designed to help you start creating healthy nutrition habits and a consistent training routine. You'll learn what to eat, how to reach your daily calorie and macro targets, what foods give you the most bang for your buck, and how to train most efficiently for your goals to create that hourglass shape.

Our comprehensive Recipe Guide gives all kinds of direction around our meal plan, like how to grocery shop and meal prep, how to tweak recipes to align with your daily nutrition targets, and how to swap out ingredients or recipes due to preferences, allergies, or religion. Vegan? Don’t worry - we’ve got you covered as well!

You’ll get new gym workouts as well as bodyweight-only at-home workouts with each Phase, PLUS a bonus Base Training Program in Phase 1 that walks you through the fundamental form cues for our core compound exercises. All our Beginner training guides are Full Body. We also make sure you’re staying on track with your goals with daily checklists to help hold you accountable.


Our Advanced Program will put less of a focus on daily checklists (although they're still included and important) and more of a focus on education. If you like how in-depth Abby's YouTube videos are, you'll love our Advanced curriculum! We break down every element of our training and nutrition plans, explaining the science behind them as well as the programming decisions Abby has made so this is as effective as possible. We’re all about diving into the “why” here.

With nutrition, we continue moving towards complete food freedom, perfecting the techniques that keep us on track with our daily nutrition targets. Think less tedious tracking and more intuitive eating. After all, by now you should know how to eat healthily and take any recipe and tweak it to suit your nutritional needs. 😉 There are no meal guides or shopping lists in this program as our Advanced members are usually proficient with tracking and creating their own meals.

We kick up your training by adding Body Part Splits and some killer Finisher Circuits to your routines, and eventually a fifth training day. There are NO bodyweight-only at-home workouts in the Advanced program. Any at-home members who’ve been with us this long are ready to make the leap to the gym, or should at least consider making a small investment in some home equipment to continue increasing training volume and applying progressive overload (e.g. barbell, dumbbells, bench, bands).

If you’ve completed our Beginner Program or have experience with lifting and tracking macros, can confidently attest to your training and nutrition consistency, and are ready to challenge yourself even further, the Advanced Program is for you!

When you join the TFN TEAM and purchase the Beginner or the Advanced programs, you receive access to Abby's online courses and our private Facebook community. Our Facebook community is an invaluable accountability tool - we highly recommend you utilize this part of the program by creating a Facebook account if you do not have one. Here, you have access to a community of women on the same journey as you and are encouraged to use this community to ask questions, share personal victories, check your nutrition targets, and get an internet hug when you need one.

We've also got an awesome community on Instagram that we encourage you to participate with as much as you'd like! You receive lifetime access to all your purchased content, so even though each program is designed for 16 weeks, you can refer back, restart, and repeat it as many times as you'd like.


Our goal with this guide is to provide step-by-step instructions on how to switch up your workouts the RIGHT way. Unfortunately, Instagram has turned into a competition of who can come up with the most creative (but also flattering) workouts. The more complex, the better. The more flattering the angle, the better.

You know what we’re talking about - squats with the booty popped and low back arched, bands being used on exercises that nobody really knows what they're working, deadlifts without the ugly butt squeeze at the top. 😱 The thing is that these workouts aren’t actually benefiting anyone except these so-called fitness gurus. A catchy name and big words confuse us enough that a lot of us stop asking questions and take their word for it.

Instead, we’re breaking down the science behind the main compound exercises in our programs, providing swaps for each, as well as explaining what to look for so you can work in exercises you find online. We’ll show you how to build your own training plan with 50+ gym exercise swaps, step-by-step demonstration videos and form instructions, workout templates, and science-backed lectures explaining muscle building, fat loss, "toning", and spilling the tea on some of those fitness myths.

If you’re struggling to stay motivated and want to spice up our workouts without compromising results, then this is the guide for you.

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