Tonie's TFY Story 💪
Tonie lost 20lbs, fits in a smaller dress size and is feeling motivated and ready to smash her goals in the Beach Please Challenge! Learn more about her story 💪
TFY Blog
Kali's Booty Building Secrets
The glutes are one of the strongest muscles on your body and are used very often in every day life! And of course they look good in a sundress 😉...
My Pandemic Transformation Story
Learn the programs, challenges and habits I used to gain over the last couple of years! It was a rollercoaster but thats ok because life is all about phases and...
Training On Your Period| How to optimize different training methods throughout your cycle
Is training on your period good? This is a frequently asked question I get from clients and followers so I am here to answer that question for you all ... and...
All About Fibre - Reach Your Body Goals Through Your Diet
Our Nutrition coach Nadia teaches you how to use Fibre to reach your body and health goals!
3 Training Methods You Need to Try
3 TRAINING METHODS YOU NEED TO TRY Learn 3 bomb training methods that will challenge your muscles and help you see new gains! My new GLOW challenge comes with 13+...
When and How to Supplement Protein
WHEN AND HOW TO SUPPLEMENT PROTEIN The biggest problem I come across with my girls is that they just simply CAN'T reach their calories or CAN'T reach their macros, specifically...
Energize Your Life With 5 Different Habits 💪
ENERGIZE YOUR LIFE WITH 5 DIFFERENT HABITS From coffee, to preworkout, to energy drinks, people end up trying to fuel their days using solutions from the outside rather than using...
How to Recover After Lower Body Day
HOW TO RECOVER AFTER LOWER BODY DAY When you are lifting your heavy weights you are ripping and tearing your muscle fibres making room for muscle growth, but this isn't...
How to Stay Healthy During the Covid-19 Pandemic
HOW TO STAY HEALTHY DURING THE COVID-19 PANDEMIC We are all trying to keep up our results and it has been a lot harder than normal during 2020 to stay...
Reduce Bloating: Habit forming & What foods to avoid
REDUCE BLOATING: HABIT FORMING & WHAT FOODS TO AVOID Everybody goes through bloating and it's never fun. Good news! Changing some habits and foods in your diet can drastically reduce...
How to Reach Your Goals: Weight gain vs. Fat loss vs. Maintenance
HOW TO REACH YOUR GOALS: WEIGHT GAIN VS. FAT LOSS VS. MAINTENANCE Wondering what to focus on to gain weight? Lose fat? Maintain your current body composition? Here are my...
Bulk vs. Cut & What is Calorie Cycling
BULK VS. CUT & WHAT IS CALORIE CYCLING We hear about bulking season and cutting season but what do they really mean and when and why should you do them?...
Cheat Days: How to Use Them to Your Advantage
CHEAT DAYS: HOW TO USE THEM TO YOUR ADVANTAGE Don't hate your cheat day! Make it work in your favor! Read some of my tips to change your cheat day/cheat...
How I Broke Through My Year Long Plateau
How I Broke Through My Year Long Plateau Stuck in a gains rut? Aren't seeing any progress at the gym but are working hard and consistently? Read about how I...