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Trainer In Your Back Pocket®´ŞĆ

Join the TBP Membership

It's time to feel good in your skin.

Are you ready to design a stronger, healthier you? The Trainer In Your Back Pocket® membership (TBP) is a place to expand your physical and mental wellness! Our courses and programs focus on three areas of our health: our fitness, our food, and our mindset's focus. I like to say "we must eat well, move well, and think well, in order to BE well!" - Coach Abby


What is TBP 3.0?

This is what I'm calling the future of TBP, with all new courses and programs launching throughout the year! In 2011, when TBP first launched, it was simply a workout plan that my personal training clients could complete on the days they did not see me. Each year, new additions were included, such as the nutrition lessons, wellness practices, LIVE workouts, and bonus courses. Now, with TBP 3.0, everything you need to "eat well, move well, think well, and be well," will be in your back pocket! We will focus on unique programs and courses that not only keep us moving, but that help us learn how our bodies adapt to the food we eat, and the movement we do!

Move Well: Fitness

Fitness is a huge component of the TBP membership.  With our On Demand Workout Library, you'll have no shortage of workouts to choose from! All workouts can be done at home or at a gym, from 5 minutes in length to full 45 minute workout classes! Just click play and follow along! New workout programs are constantly being added for group support and motivation!

Eat Well: Food

Food is another tool we can use to help us feel good in our skin.  In fact, it's has the biggest impact on how we FEEL.  As a clinical nutritionist, my goal is to bring you lessons, tools, and tips to not only help you with WHAT to eat, but to help you feel good with your MINDSET around food. With our unique courses inside the TBP, as well as an abundance of lessons, you're well on your way to "eating well!"

Think Well: Focus

Focus!  Adapting healthy behavior changes is not as simple as "just exercise" or "just eat different." In fact, our mindset plays just as important of a role in our health. Our wellness practices are geared to inspire you, motivate you, and/or teach you a little bit about yourself. Opening your mind to learning about yourself and the world around you through these practices will help to expand your world as well as your health.

The 4th F: Friendship!

On top of Fitness, Food, and Focus, TBPers are not just online workout partners, we are FRIENDS. We are supportive of each other. We connect virtually and in person. As soon as you join the FAMILY, you will be surrounded by new friends all over the globe. 

What is the Trainer In Your Back Pocket® (TBP)?

Trainer In Your Back Pocket® an online group training program that makes exercise accessible to even the busiest mom, boss, or neighbor on the block.  We also have tons of information about how you can support yourself with clean foods and other wellness practices to get your mind on board, too. Supporting YOU is the reason Trainer in Trainer In Your Back Pocket® was created. When you join the TBP community, you’ll never be alone.  We look out for each other, and help each other when we stumble and fall… and trust me, we all stumble and fall, myself included.  Are you ready to Be Well through eating well, moving well, and thinking well? I know you are. Let the TBP and our community be your guide.


Why do you need a Trainer In Your Back Pocket?

“I’ve heard eating better might help me feel less tired and moody, but I NEED my comfort foods!”

“I tried going to the gym, but it was too hard and intimidating.”

“I don’t have time to exercise or eat right.”

Are these the kinds of thoughts that get in the way of reigniting your energy and reclaiming your wellness? Can you imagine a new way of thinking about fitness and your overall health? What if you had someone (or a community of “someones”) cheering you on as you learned to integrate exercise, clean eating, and other healthy habits like meditation into your life? Feeling less than 100% isn’t normal, and Trainer In Your Back Pocket® is here to help!

Join the TBP Family Today!

Membership is all inclusive! When you become a member you also get access to ALL past, present, and future courses for the duration of your membership, including the On Demand Library, 5 Weeks to 5k running clinic, and ALL programs including our 6 week fitness journey called 42 Days to Fit & Feeling Good!!

Membership Options

Choose either the 6 month membership or the annual membership option.




6 Month Membership




Annual Membership

What is included in the all-access TBP Membership?

  • Hundreds of follow-along workouts inside our On Demand Library that you can do at home or at a gym, 24/7!
  • New programs and courses arriving all year long that include new workouts, nutrition lessons, and wellness practices!
  • Live coaching calls, healthy happy hours, and workouts with Abby.
  • Private TBP Facebook Group Access.
  • 5 Weeks to 5k Virtual Running Clinic & Training Schedules
  • 42 Days to Fit & Feeling Good.
  • Digestion Series.
  • Challenges like:
    • Awesome Abs April
    • Amazing Arms August
  • Fitness Assessments
  • Bodyweight/Travel and Beginner Workout Plans
  • Nutrition Resources & Meal Plans
  • Annual Women's Empowered Escape Adventure Retreats (additional fee)
  • Discounted Personal Training and Group Classes with Abby when available.
  • Recommended Reads, Podcasts, & Health Resources 
  • And so much more!

Creator of Trainer In Your Back Pocket® and your coach: Abby Malmstrom, M.S., CNS-c

Learn from exercise physiologist and clinical nutritionist, Abby Malmstrom, M.S., CNS-c.  Abby has been in the health and fitness industry for over 21 years, with a bachelors and masters degree in Exercise Science from the George Washington University.  Abby is a certified personal trainer, group fitness instructor, and applied clinical nutritionist.  Abby's research has been in the field of running biomechanics and efficiency, and coaches runners  through her flagship 5 Weeks to 5k running clinic. And most importantly, Abby has gone through the transformation process herself.  She teaches and speaks not only from experience, but also the current science in the fields of nutrition, biomechanics, and physiology.

Join us today!

What members have to say about the
Trainer In Your Back Pocket®

Stacia  C. Turlock, CA.
I’ve always worked out in some capacity and being fit was part of my job description in the military.  I did a lot of cardio but didn’t really use any weights or do any HIIT training because I didn’t even know where to begin.  I started using Abby’s Trainer in Your Back Pocket in September of 2014 when I deployed to Afghanistan.  Through this program I was able to have a personal trainer even though I was thousands of miles away.  I exclusively used her workouts with additional cardio and I not only lost 15 pounds but I had become stronger and more toned, and am in the best shape I’ve ever been in.  What I love about Abby’s program is that it changes every month so you’re constantly confusing your muscles and never getting used to any particular workout.  There are progressions built into the program so that you can challenge yourself each week.  Abby also has videos for all of her exercises so it’s easy to figure out what an exercise is if you’ve never done it before.  Thanks to The Trainer in Your Back pocket I was finally able to put structure into my workout routine instead of making it up as I went along.  I love getting a new workout program each month and I always know that Abby is there for support when I need her. 

Jenia V. Columbus, MS.
I have been a TBP member since 2014.  As a person who has never really exercised, TBP has taught me core fundamentals plus so much more.  I have learned names of exercises, techniques associated with those exercises,and how to perform the exercises effectively and safely without doing any harm to my body.  The exercises have toned and strengthened my body.  I feel strong and strengthened when I participate in different exercise classes and activities now versus before TBP.  I love the monthly workouts-you can just look up and perform that daily workout without having to "plan" anything.  The encouragement via fortune cookie at the end of the workout is awesome also.  TBP also offers what I call "once in a lifetime opportunities".  This year,TBP's Well-Weekend consisted of a trip Yosemite National Park.  This weekend consisted of  the opportunity to meet fellow TBP members,  hike, sightsee and  time to reflect.  It was one of the best trips ever I have ever taken.  I am already excited about the 2016 TBP Well Weekend.
TBP member and loving it!,
Jenia Vest

Erin S. Sacramento, CA
The TBP program is excellent for anyone who likes fitness but needs it on the go and when it can fit into their schedule.  TBP has six new individualized workout monthly that target specific regions of the body, including high intensity and cardio!  The workouts progress every week and change every month.  It truly has something for everybody. Another component that I enjoy are  the weekly workout videos because they are usually short workouts that can accompany a longer workout or if you need to get 10-15 minutes of exercise daily they can work as stand alone workouts.  It is a program that can work for anyone because it doesn't require a lot of equipment as many exercises are body weight/body movement. TBP also has monthly nutrition challenges and extra resources that assist with weight loss. Abby is constantly improving the website to make the workouts more user friendly and motivating. I would recommend this program to friends/family.

Common Q & A's

What if I have an injury or limitation? Abby will work with you to help you modify any exercises, workouts, or plans! Just ask!  

What if I am going on vacation? You have access to your TBP launchpad from anywhere in the world via the internet or the mobile app! All you have to do is log in or open up the TBP app to access your workouts.  With hundreds of bodyweight workouts in your On Demand library, you'll be able to workout anywhere, any time!

What if I don't belong to a gym? The TBP program is designed for both gym-goers and home exercisers. There is always an at home option for each TBP workout.  Most TBP workouts require just a set of dumbbells! 

What if I've never exercised before? As a TBP member, you will have access to the beginner workout plan. That is ideal to begin with, as it focuses on core movements that will help you build a strong foundation. All workouts have a follow along video of Level 1, where I give instruction on modifications along the way. Make them more challenging by completing levels 2, 3, or 4! 

What if I need more one on one accountability?  Feel free to schedule accountability calls with your coach, Abby, whenever you need a swift kick in the pants, or need to develop a plan that fits into your lifestyle.

How does the affiliate program work? Earn money for referring friends into the TBP with you!  Not only will it help your accountability to yourself, but you'll be able to earn money for every referral!  

How can I connect with the TBP family on a daily basis? As a TBP member, you have access to our private facebook group where we connect on a daily basis!  This is a safe place to ask questions, learn, and meet other TBPers around the globe.

How often do I complete the optional assessment? If you want to track where you're starting from and how far you've come (and where you need to focus on next), you will want to complete the TBP assessment at least 1x per year. Ideally, you'll complete it 4x per year. We often include this as a pre-post "workout" for many of our challenges!


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