The Definition Diaries
Define your core.
Abs are a muscle like any other — they need progressive overload to grow, and your body fat has to sit low enough to see them. Ten quick circuits, the science that makes them work, and the meals that let you see the results. No fairy tales, no supplements, no shortcuts.
Instantly delivered as an e-book · Train anywhere
Everything your core needs. Nothing it doesn't.
Nothing here is long or complicated — the circuits are quick, efficient, and take no longer than ten minutes. Train your core two to three times a week and let progressive overload do the rest.
10 Quick Ab Circuits
Three moves each, alternating no-weight and weighted. Pick a circuit, set a timer, run all three moves back to back.
Video Demonstrations
Every exercise comes with a video demo, so you know exactly what "slow and controlled" is supposed to look like.
The Science
Deficit vs surplus — where abs actually come from, and why you should train your core in both phases.
The Mistakes
The five things I see most often when women chase visible abs — and exactly where the fix is for each one.
High-Protein Recipes
My three go-to meals — genuinely filling, easy to repeat, and macro-counted so they keep you full while you cut.
The Rule
The mindset that makes it stick: pick your circuits, don't change a thing for four weeks, and let consistency do its job.
Ten circuits. Three moves. Ten minutes.
Every circuit hits upper abs, lower abs and core stability — no junk volume, no direction-less burnout finishers. Progress by adding time as you get stronger.
- No-Weight Planks, leg raises, bicycles — start here and own the basics.
- With Weights Weighted sit ups, Russian twists, hollow holds — where the overload happens.
- Progressions 20–40 seconds per move. Same plan, heavier and longer over time.
Straight from the pages
Blurred for a reason — the good stuff is inside.
Consistency is the shortcut. There isn't a faster one.
They ran the plan.
Real messages from women using the Diaries — packed with information, recipes and workouts to help nail that transformation.
“Just under 4lbs lost going into my 4th week, couldn't be happier, thanks so much! I've never stuck to anything 🤩🤩🤩”
HTF Community · via DMs“Just had my 3rd weigh in session since your plan! Lost 6 pounds since start of Jan 🥹🥹🥹”
HTF Community · via DMs“I got the book & I absolutely love it, very good & has a lot of information especially if you don't know where to start 🫶”
HTF Community · via DMs
Hey, I'm Lily
I want to make life easier for people. Fitness and health is a minefield, especially on social media — there's misinformation everywhere and it's impossible to know what to trust anymore.
I spent years doing endless ab workouts and seeing almost no progress. I spent years messing it all up so you don't have to — you can learn from my mistakes and skip straight to what works.
Start Today
That's the plan.
Now go run it.
Define your core.
Instant download · Lifetime access · Train anywhere
