- Connect With A Community of REAL Women
- Track Your Progress & Celebrate Your Changes
- Train Smarter With A Science-Based Workout Program
- Get Results Faster With A Goal-Specific Nutrition Plan
- Learn With Over 100 Video Lessons & Instructional Breakdowns
What's Different About This
This isn't just another random workout on the web. We're going to get you eating more, while spending less time in the gym. No more hours spent on the elliptical. No more getting smaller only to have the same (or even less) shape. It's time to get stronger and leaner.
Eat Real Food
Diets don't work. One size does not fit all. It's time to figure out what works for you. No more restricting. No more blindly following "diet rules". Just a way of eating you can maintain as a lifestyle.
Abby Pollock is your friendly internet bestie.
Abby is an engineer, educator, business woman, and proud dog mom. 🐶
At the furthest depths of her core, Abby is a nerd with a passion for making fitness fun.
Whether she’s breaking down the latest research into a bite-sized video, filming silly skits to explain the science behind meal timing, or writing the worst (but also best) puns you’ve ever heard, Abby is here to give you the tools you need to make the BRAIN and BODY gains you want.
5'9" 154lbs to date. Started working out again at the end of JANUARY 2017. I started at 174lbs. Here are my latest transformation pictures. Pict left is 2 weeks into my journey. Picts in all blue suit are yesterday mid day. ABBY THANK YOU FOR SUCH GREAT CONTENT AND INSPIRATION... LADIES YOU ALL AS WELL. I have 15 more lbs to go!!!
So, do you guys remember that picture that I posted on the 5th of June regarding my upper body?!... Well, here's 3 weeks later in the bottom images! So excited now about the next few months and where this rabbit hole will lead me 😄! #tfnprogresspic
NSV - So, this video came up on my timehop the other day. It was taken one year ago. I'm going to focus on an active rest activity that I do once a week, which is my hobby and I had it before starting TFN.
The climbing looks so clumsy in the old video, now I can climb up bloody rocks and can tackle harder problems with much better form and balance. I can't quite believe the difference, I literally had no back, no booty and no muscle tone in my arms at all. I look and feel so much stronger now 💪
March 30th, 2016 to today May 14th, 2017.
I can't believe this! I started Abby's program a couple months ago and these shorts barely fit then, but now they fit just about perfectly. They're tight on my legs and low-rise so they cut me a little funky but they fit! Its crazy to me.
🍑 gains!!! Bottom right is April 20th , bottom left is June 3rd, top is today!!!! I didn't want to take full body shots because of Mother Nature and the bloating she brings but then I looked at my butt!!! I have shape!!!! Guys this works!!!!! Abby Pollock is awesome and has totally changed the way I see my body and what fitness means! I am so excited for what's to come!!! Let's round it out!!!
*Feeling myself Friday* I can't believe these arms are attached to my body. Seriously. When I was younger and an athlete I never appreciated what my body has allowed me to accomplish. I wish someone back then told me to stop and relish it, because maybe that would have boosted my self esteem from the get go instead of me trying to build it back up now.
I did Upper Body B today, and by the time I was doing the row finishers my grip was giving out. It felt so damn good.
There were women everywhere at the gym today and that was a huge motivator.
Ladies, these bodies are way STRONGER than we were taught to believe.
Sorry about the rant.
And yes that’s a Harry Potter shirt 😊
How It Works
Phase 1: The First 2 Weeks
When you first join, I'm going to walk you through our initial assessment process step-by-step.
This assessment is designed to evaluate your starting fitness level, body composition and what goals you have for each.
Unlike the robots or calculators you find online, this process is designed to take into account your unique eating habits, experience level and starting point.
Individualized Nutrition & Training Plan
Once you complete your initial assessment, we're going to match you up with your goal-specific nutrition and training plans.
These are designed to meet you where you're at now. We break things down into simple steps so there's no chance of you falling behind or falling off track. You literally can't go wrong with the way we break this down.
Before you head into your goal-specific training and nutrition plans, there are some basic things you'll need to know.
This is why I've made 14 days worth of quick and easy-to-follow videos about exercise form and healthy eating habits.
Day-by-day you'll learn the "why" behind what you're doing. Science! With each small step, you'll feel a little less overwhelmed and a little more in control.
Phase 2: Membership Program
This is where the magic happens. Once I've taught you the basics, it's time to get this party started!
You'll have access to 100+ videos guiding you through your journey. I'm going to tell you what to eat, how to work out, and support you each step of the way.
Oh and if you have a question about the program? Guess what? You've got 24/7 support in our Facebook community, weekly live stream Q&As, and a fully-equipped support center.
5: Totally Lit Results
From there, we'll be doing progress check-ins every two weeks.
This means that every other week you'll have the opportunity to post pictures and get feedback on how to keep your goal momentum going!
This is not a short-term, restrictive diet. This is a day-by-day lifestyle change that will educate you on how to exercise smarter and fuel your body better, so you can build confidence from the inside out!
Join Now for Only $27 per month.
What does your TEAM membership include?
- Full At-Home and Gym Workout Routines
- Step-By-Step Demonstrations for Every Exercise
- Mobility & Activation Warm Up Routines
- Scientific Cardio & Ab Training Sections
- New Workouts Updated Every Month
- Goal-Specific Meal Plans
- Flexible Meal Planning Templates
- Meal Prep and Storage Instructions
- Guidelines for Weekly Refeed / Free Meals
- Out-To-Eat Restaurant Recommendations
- 8 Training Course Modules with 20+ Video Lessons
- 6 Nutrition Course Modules with 20+ Video Lessons
- In-Depth Form Instruction on Key Compound Movements
- Brain Gains Quizzes for Each Module
- Weekly Q&A Live Streams
- Members’ Only Facebook Accountability Group
- Members’ Only Live Event & Merch Access
- Monthly Get-Shit-Done Accountability Challenges
- Monthly Progress Picture Check Ins
- Access to Exercise Form Checks
- Weekly Q&A Live Streams
30 Day Money Back Guarantee
Become a Part of the TFN Family Risk Free
We’re going to make a bold statement. We’ve NEVER seen anyone not get results from our program, so here’s the deal: if you follow this program for a month and don’t see any results, we’ll give you your money back. No risk, all reward.
Frequently Asked Questions
These plans are specifically designed to sculpt a strong and shapely hourglass physique. If this is in line with your goals, regardless of your starting point, our plans will help you get moving in that direction.
Whether you’re trying to tighten up, trim the baby fat, or build some curves - the same training principles apply. Our goal-specific nutrition plans will take care of the rest.
It depends on your starting point. Weight loss will be faster than lean muscle gain. We have a group check-in every two weeks.
Most members see results within the first 4-6 weeks. Small changes in overall shape; tighter waist, more defined legs, rounder booty, and a more pronounced overall hourglass shape. More drastic changes take longer.
This program is designed for REAL people with REAL responsibilities outside of the gym. We get it and we’re here to support you with whatever comes up.
Our at-home workouts are designed to work with minimal equipment, which means you can do them in your dorm room, hotel room, cruise ship - WHEREVER you are!
Our goal-specific nutrition plans follow a flexible dieting approach, which means you can technically eat whatever you like so long as it fits your daily targets.
In other words - we got you.
No problem at all! Life happens. We’re here to support you and help you get back on track.
Training & Exercise
Your membership includes both at-home and in gym workout plans.
If you’re training at home; just yourself, a firm floor space, and a chair or couch.
If you’re training at the gym; most commercial gyms will have everything you need to follow our workouts.
We generally use: dumbbells, barbells, squat racks, and benches. Certain exercises will require a cable tower, mini resistance band or exercise ball. The cable tower could be swapped for resistance bands and the mini band + exercise ball are relatively inexpensive to buy at a local sports store if you do not have them.
Yes, I’ve designed this program to work for all fitness levels. Upon joining, you’ll complete our intake quiz where we assess your fitness level.
From there, we will direct you to the best plan based on your ability level and work up from there.
We recommend you speak to your doctor about resistance training and adjusting your diet before beginning our plan.
No pregnancy is the same and the most important thing to us is the health of you and your baby.
Yep! We follow a flexible dieting approach, which means you can technically eat whatever you like so long as it fits your daily targets.
Nope! Matter of fact - we specifically address the plant-based lifestyle in our curriculum and explain which food sources are best to meet your daily targets.