FAQs

TSF is a science-backed fitness method designed to sculpt the female body through low-impact, high-burn workouts. It blends elements of Pilates, barre, strength, and cycle-based training for sustainable results.

It is a monthly program, where each week you will be repeating the same Formula 3 times to experience the benefits and feel the difference in your endurance and strength.

The core of the method is structured so that each move is done in a normal tempo for 30 seconds, pulsing for 20 seconds, and holding it for 10 seconds.

TSF and other classes use minimal equipment and suggests alternatives if not available at home.

We have our TSF kit for sale that includes ankle weights, dumbbells, a pilates ball, and resistance bands.

For best results, we recommend repeating each week's Formula 3 times a week.

In between, you can look through our library for 20-minute workouts that include Pilates, barre, and sculpt classes.  

Online, you are doing it in the comfort of your own home and gives you accesss to a full library of workouts. It's also a great way to learn about the Formula, and try it out while you join the waitlist for the in-studio experience.

Our in-studio experience starts with a consulation where our team takes your measurements before and after the full program. You would attend the classes in studio and get a chance to experience both versions, the heated version (in an infrared heated studio) and the non-heated version. The in-studio package also gives you access to the online platform.

TSF is designed for women of all fitness levels who want to: sculpt and tone their body without bulking, support their hormonal health, follow a structured program without burning out.

Most members report seeing visible changes within their first month, with 87% experiencing noticeable results in their first four week. What matters most is that you're building lasting strength, confidence, and healthy habits through our proven method.  

TSF classes are 50 minutes long. We also have special classes that vary between 20-45 minutes for on the go workouts.

Full access to our on demand workout library, priority waitlist access for the in-studio TSF, and nutritional guidance and recipes.

Yes! We offer a 7-day free trial with full access to everything. No credit card required. Experience our method, try the workouts, and see if it's the right fit for you before committing.