Can coach Soph give the busy girls a full day of eats in under 10 minutes? ⏰👀

Try these scary-good chocolate spiders for your next Halloween treat! 🕷️ Ingredients (makes ~10 spiders) 1 cup (30g) pretzel sticks (legs) 100g dark chocolate (70% cocoa or sugar-free option) 1 scoop (30g) chocolate protein powder ½ cup (120g) Greek yogurt (or thick Skyr) 2 tbsp nut butter (to help bind) Candy eyes (or mini white chocolate chips with a dot of dark choc) Instructions Make the “bodies”: Melt chocolate and stir in protein powder + yogurt + nut butter until smooth. Spoon mixture into ~10 small mounds on baking paper (these are the spider bodies). Add legs: Before they set, press 4 pretzel sticks into each side of the mounds (8 total). Add eyes: Stick on candy eyes while chocolate is still wet. Chill: Place in fridge for 30 mins to set. Serve spooky: Arrange on a platter or black plate - instant Halloween spiders. Macros per spider (approx.): 90 kcal, 6g protein, 9g carbs, 3g fat

Some of our fave meal prep friendly recipes from the TWS app! Perfect for busy girlies, our TWS meals are super easy to make, and can be doubled/tripled easily for meal prep! Want meals like this as part of your custom meal plan (with calories and macros suited to your needs and goals)? You know where to go to join our I’m Busy 2.0 Challenge today! x

Cbf cooking? We got you gf! This dump and bake pasta will make you wonder why you’ve been shaving by the stove! Ingredients * 400 g chicken breast * 180 g protein pasta (Vetta Smart Protein) * 1 cup chicken stock (250 ml) * 1 cup tomato passata * 2 tbsp Greek yoghurt * ½ cup cherry tomatoes * ½ cup baby spinach * 1 tsp olive oil * 1 tsp garlic powder * 1 tsp Italian herbs or oregano * Salt + pepper * ¼ cup light shredded mozzarella or parmesan Directions 1. Preheat oven to 200 °C (fan-forced). 2. In a large oven-safe dish, add: raw chicken, uncooked pasta, chicken stock, tomato passata, cream/yoghurt, olive oil, garlic, herbs, salt, and pepper. 3. Stir well so pasta is mostly covered in liquid. 4. Cover tightly with foil and bake for 15 minutes. 5. Remove foil, add spinach and cherry tomatoes, stir through, then sprinkle cheese on top. 6. Bake uncovered for another 8–10 minutes until golden and bubbling. 7. Let it rest for 5 minutes before serving — the sauce will thicken perfectly.

Low effort ways to lose fat in 2-3 months (everyone can do!!) from a personal trainer 🙂‍↕️ 1. Add a 15-30 minute walk to your day (either as a chunk or broken into 2 walks) 2. Increase the amount of vegetables you eat in your meals, and make swaps like reducing the amount of pasta you have by half and replacing the other half with vegetables/ salad (micronutrient dense food that keeps you fuller for longer) 3. Add a source of protein with every meal (keeps you fuller for longer/ helps reduce cravings and overeating) 4. Remove mindless snacking (while cooking, or looking for your next meal), and introduce planned snacks (things like protein yoghurts, fruit, carrot and celery with peanut butter or hummus, boiled eggs, deli meats on toast, protein shakes) 5. Set a daily water intake (helps you feel full and hydrated) 6. Sleep 7-9 hours per night with the same wake/ sleep times each day (less than this and your body will prioritise breaking down muscle instead of fat, it also helps to reduce cravings and not feeling full) 7. Weight train 3-5 x per week with the goal of matching the same weights lifted each week, adding 1 rep at the same weight, or adding weight (to help prevent muscle loss). Even if you but did the first 2 things you will see changes in 2 months if you’re consistent! Follow us for more fat loss tips xx

All treat no trick 👻 try these simple + delish ghost pops for your Halloween party or horror movie night! Ingredients (makes 6 ghosts) 1 ½ cups vanilla Greek yogurt (or Skyr, thick for shaping) 1 scoop (30g) vanilla protein powder 2 tbsp honey or maple syrup 100g white chocolate (melted, can use sugar-free or high-cacao) Dark chocolate chips (for eyes + mouths) Popsicle sticks Instructions Make yogurt base: Mix Greek yogurt, protein powder, and honey until smooth. Shape ghosts: Spoon mixture onto a tray lined with baking paper into ghost-like blobs (don’t worry if uneven - adds to the spookiness hehe). Insert popsicle sticks. Freeze for ~1 hour until firm. Coat: Dip each ghost in melted white chocolate to cover. Decorate: While still wet, press chocolate chips on as eyes and mouths. Set: Place back in freezer for 30 mins. Macros per ghost (approx.): 110 cal, 8g protein, 12g carbs, 3g fat

Real women, real results...that’s what we do. Here’s what our TWS girlies have achieved during previous challenges! They are proof of what happens when you trust the process, say consistent, and follow our programs hehe. Want in? Link in bio to secure your spot in our I’m Busy Challenge! x

Our new challenge program is designed for busy girlies of all training levels! Head to the link in our bio to secure your spot now x

A day in the life of a busy girly 💻✨💪We know juggling your work, training, nutrition, mental health, social commitments and family time is hard, especially at this time of year. But our I’m Busy Challenge is made to help you do just that. This challenge helped so many of you achieve your goals this time last year - so we just had to bring it back for round 2 (with some new improvements of course). Link in bio to secure your spot now! x

When life gets busier, something has to give - but it doesn’t have to be your health 🫶 Here are 6 low-effort ways to stay on track when your schedule’s chaotic (aka, every busy girl’s reality right now). If you want help implementing these, our I’m Busy 2.0 Challenge is for you gf! Link in bio to secure your spot now x

A sneak peek at what’s in store for you when you join our I’m Busy 2.0 Challenge! 4 weeks dedicated to leveling up your habits, training, nutrition and mindset with weekly tasks to keep you motivated and accountable, plus all the hacks to make your own busy calendar feel more sustainable. Link in bio to lock in gf! x

An effective workout does not always equal a long workout. Our I’m Busy Challenge workouts are designed to get you in and out of the gym in 30 minutes while still helping your grow muscle and build strength. Here’s a sample workout from the program (link in bio to secure your spot now!) x

How does she do it all? She’s on the I’m Busy Challenge ofc. Link in bio to secure your spot now and learn how to make time for yourself without burning out x

Busy? We get it gf. That’s why our I’m Busy Challenge programs are designed to work around your schedule, not take it over. Here’s a breakdown of our 3, 4 and 5 day program splits for the challenge. This challenge program was so popular last year that we just had to bring it back (with some new improvements of course). Link in bio to register now and see what the hype is about x

Being ‘too busy’ isn’t an excuse anymore besties. Not now that our I’m Busy Challenge is back. Link in bio to secure your spot now x

I’m Busy, but I still have goals to unlock. Bringing the I’m Busy Challenge back was a no brainer given it slotted into the lives of so many women during the silly season last year. And if you hadn’t noticed, we’re about to enter the last 2 chaotic months of the year! Don’t let your fitness goals slip because you can still achieve a lot by doing less when you’ve got the right program to support you. That’s where we come in! All the extra details can be found on our website x

OPEN FOR THE RECIPE 🤤🍝👇🏼 Pink protein pasta: 100g light cottage cheese 80g mild salsa 60g vetta smart protein pasta 40g raw spinach 100g pre cooked chicken breast Method: While your pasta is cooking - Blend cottage cheese and salsa until smooth. Pour into pan and heat Add your cooked pasta and stir through Add your pre cooked turkey Stir everything until everything is heated through and the sauce is covering all pasta and turkey. Finish with spinach and wilt to your desired texture. For more delicious high protein recipes like this, the TWS app has you covered! You know where to find it 🔗

Brb...just getting our jaws off the floor...Can we plz take a moment for our girl Khadija?! Her recent progress from two of our challenges this year has us swooning. It’s safe to say her 2 months of consistency has paid off! She is over 13kg down...but it’s not just her physical progress that has us in our feelings. Swipe to read more about her journey! P.S. ready to become your best self? Let us help gf. Link in bio to become a TWS girly now x

As we head towards the end of the year, things start to get chaotic. Between final assessments, work deadlines, and a social calendar that suddenly tripled… it’s tempting to just “start fresh in January.” But the little things you do now will make January so much easier. Here are some tips to help you navigate the end of year chaos while still staying on top of your fitness goals x

TWS 🤝 JUICY GLUTES

Give us your most cooked hacks 👀👇🏼

Are you accepting? Try this glutes workout from our Grow Your Glutes program! 🔥🍑

We put Coach Bronte to the ultimate test to see if she really is the certified energy drink queen 👀

Obsessed is an understatement 🤍

HOLY FKN AIRBALL!! We cannot get over this transformation from TWS babe Amanda. Proof of what happens when you start prioritising yourself, trust the process, and stay consistent. So proud of this queen! Ready to start putting yourself first? Link in bio bestie x

TDEE = Total Daily Energy Expenditure 🧮 It’s the number of calories your body burns in a day - not just at rest. Remember to use TDEE (not BMR) to set your calories for fat loss, muscle gain or maintenance x

We get it gf...end-of-year chaos is real. Between work deadlines, study stress, and a full social calendar, it’s easy to let fitness slide until January. But what if you didn’t have to “start over” in the new year? That’s where the Great Lock-In comes in - a trend all about closing out the year with focus, consistency, and a little glow-up energy ✨ In our latest blog, we’re breaking down your 5-step glow-up plan to keep your routine strong and set yourself up for success in 2026. Head to the link in our bio to read more! x

At TWS? We do a whole lot of things… but at our core it’s training, nutrition, mindset, results, and community 🤎🤍 check us out if you’re ready to level up x

Oh don’t worry… I hadn’t meticulously planned our entire morning or anything. Guess I’ll try tmw… 🫠

I’ve been in and out of deficits for most of the last 9 years… I’ve learned the hardest lessons and made sure my Train With Soph girls don’t have to learn them the same way I did.

NEAT = your secret weapon for fat loss 💥The more you move, the more it adds up, and it makes up a far greater percentage of your daily energy expenditure than your training (so don’t underestimate it!) #gym #gymtips #fatloss

Glute workout for girlies working on building a SHELF 📚 the TWS way (simple & effective).

The great lock in is here! We are getting in on this trend and using the last 3 months of 2025 to level up. Want a structured training + nutrition program to take the guesswork out of your lock in? We’ve got you gf. Link in bio to join us today and make your future self proud! x

For the gym besties with separation anxiety - this one’s for you 👯‍♀️ #bestieworkout #gymgirlies #friendsworkout

Our October energy? Locking in!! Whether you’re about to enter summer 🌞 or winter 🧊 every season is an opportunity to check in with yourself and re-align your goals! Here’s what we’ll be focussing on this month at TWS.

2 PT’s who are lazy cooks that always hit their protein goal. Quick, easy, tasty recipes are our thing at TWS 😉🍣

A common mistake we see: people calculate their deficit by subtracting from their BMR, not their TDEE. ✨ Your BMR = the bare minimum to keep you alive at rest. ✨ Your TDEE = BMR + all the energy you burn through daily movement, training, digestion, etc. If you eat below your BMR, you’re massively under-fueling your body. 🚫 Follow for more “gym jargon explained” eps coming soon! x #gym #caloriedeficit #gymtips #fatloss

We hear you girl, operation glute growth is underway! To continue your mission we have a dedicated program on the TWS app called Grow Your Glutes, you know where to find it! 🍑 #glutes #glutegrowth #gluteworkout

Savage lower body workout with Coach Bronte straight from our cut and tone program. Lower body burn guaranteed 🔥 #legday #lowerbodyworkout

POV: You’re showing up to the gym, putting in the work, and being consistent - but you’re still not seeing the progress you hoped for. If that sounds familiar, it might not be about how much you’re doing, but how you’re doing it. In today’s blog we talk about 5 common gym mistakes that could be slowing you down + simple fixes to help you get back on track. Head to the link in our bio read more! x

Momentum = less muscle stimulus. Tension = more growth. Slow it down, reduce the weight if you have to, and control your reps 💪 #gymtips #gymprogress

Getting back to basics with our gym jargon series 👏 stay tuned for more simple + no bs explanations #gym #caloriedeficit

We are blowing out the candles on our bday cake tonight...and our wish is for you to join TWS, level up your training, nutrition and mindset, and become the best version of YOU! Link in bio to do all that with 50% off (before it’s too late!) x

You CAN come to our bday party! Join the party today! You know the drill!

Knock knock…Who’s there? 👀The best version of YOU - and we’re here to help you unlock her. Our birthday sale is on now 🎉 get your personalised training + nutrition program today!

Real women. Real results. Real proof that the goals you’ve been dreaming about are possible with TWS 💪✨ You could be next - but only if you take the leap!

Let them eat cake... 🎂 it’s our 6th birthday, and we are going BIG to celebrate! Big glutes, big discounts...what more could you want?! Link in bio to secure 50% off quarterly memberships and make the most of our biggest sale ever!

It’s our birthday, but you get the gift 🎉🥳 Our limited-edition 8-week Birthday Program is here! Designed to get you feeling confident for your next big event 💪✨ Now available in the TWS app (new members get 50% off!) x

🎉 IT’S OUR BDAY! 🎉 TWS is officially turning 6 🥳 and we couldn’t have done it without YOU- our incredible community 💖 To celebrate, we’re giving back with: ✨ Our biggest ever sale ✨ A brand new 6-week birthday program ✨ 6 days of epic member giveaways (join now for your chance to win!) Thank you for 6 amazing years of building strength, confidence, and cake🍑 ... here’s to many more!

We are SIX! Here’s to over half a decade of building strength, confidence and community. To celebrate, we’re giving you our biggest sale ever, a limited-edition birthday program, and six days of member giveaways. Swipe for all the deets! And from the bottom of our hearts... THANK YOU FOR BEING HERE! TWS wouldn’t exist without our amazing community x

Choose your TWS character based on our programs + your goals 😍 who are you choosing gf?

Ever feel like your squats don’t feel quite right? These mistakes might be why gf! #squats #squatform

Your reminder that your routine is more than just a to-do list. Take a look at your habits... are they aligned with the version of you you’re trying to become? 💭✨

Core on fire 🥵🔥 save this ab finisher to add some 🌶️ to your workouts #abworkout #coretraining

The girls ate and left no crumbs 💅 save this for your next easy lunch prep! x

TGIF! Take a moment to check in with yourself today to reflect on the week and honour what you need over the weekend. Happy Friday besties x

Okay so they still suck - but they suck less with this set up 🔥 #gymhack #bulgariansplitsquats

Today is R U OK? Day here in Australia 💛 This is your gentle reminder to check in with yourself and your loved ones. While today shines a light on these conversations, mental health is something we should care for every single day - not just once a year. If you’re not feeling okay right now, know that you don’t have to go through it alone. Reaching out for support is a sign of strength, not weakness. Swipe through for some simple ways to support your mental health, what to do if you’re struggling, and helpful resources if you or someone you know needs extra support. Asking “Are you okay?” is powerful...but so is really listening to the answer. Let’s keep that conversation going today, tomorrow, and always x #ruokay

We love back day 😍 save this session with coach Bronte to help you grow wings and fly away from life’s problems 🪽#backday #backworkout

Between deadlines, classes, meetings, and trying to have a social life, it can feel impossible to squeeze in a workout. But the thing is, you don’t need endless hours at the gym to see results. With a little strategy, some flexibility and the right mindset, you can keep your fitness goals on track without sacrificing your grades, career, or sanity. Head to the link in our bio to read today’s blog and find out how! x

Trying to grow the cake?? Be sure to include these in your rotation gf (or just follow our Grow Your Glutes program hehe 👀🍑) #glutegrowth #glutes

Ep 1 in our “gym jargon explained” series giving you simple + no bs explanations of common gym terms. Because education is 🔑 Follow for more! x #energybalance #gym #gymeducation

While tracking can be a useful tool to learn more about your nutrition (especially while in a deficit), it’s definitely not for everyone. And you don’t need to be tracking to see results or to improve your health. Here are some simple ways you can improve your nutrition without tracking x P.S. If you want to see results without having to track, we can help! Our TWS meal plans include 7 days worth of meals/snacks designed to fit your calorie goals, so you don’t need to worry about tracking! Link in bio to get yours today x

Glutes are kind of our thing at TWS, this workout is no joke! Make sure for the first exercise you go heavy weight and then light weight for the second to truly exhaust your glutes, sorry in advance, but thank us later. In our Grow your Glutes program we use the split 2 lower 1 upper and 1 full body day to make sure your glutes get the most volume through them for growth, check it out today!

A goal is simply an outcome of a process. It’s easy to say you want xyz… but are you willing to do what it takes to get there? No goal comes without some form of sacrifice and discipline. You definitely don’t need to be perfect… but you do need to be consistent! So this is your reminder to focus on your processes rather than just the end goal itself. Consistent action = big results over time… but you need to put in the work! Ready to level up gf? Head to the link in our bio and let us help you achieve your goals by giving you the process x

Meal prep minus the cooking? Sold 🤤 Save this sushi bowl recipe for your next meal prep!

New month on a Monday scratches our brain in the best way! Goals set for September LFG 💪🏼 #septembergoals

This is what we call locked in 🔒 don’t forget that health also includes socialising, meals out, nights out, treats, and lazy rot days - it’s all about finding your own balance!

There’s girl math, then there’s gym girl math… IYKYK

If you’ve ever felt like you’re either all in or completely over it when it comes to your fitness routine, you’re not alone - and perfectionism might be to blame. In today’s blog, we talk about how perfectionism shows up in the gym, how it leads to burnout, and how to build a more balanced, sustainable relationship with fitness. Head to the link in our bio to read more! x

You asked for it! Ab finisher that will actually finish you 🥵

Coach Bronte here to help you push thru the daily grind 🫡

Okay this is your last chance girlies (for real this time!) Extended registration for our Spring Sprint challenge closes tonight. Skip the FOMO and sprint straight for your goals...link in bio to lock in before it’s too late! x

What your week could look like on our Spring Sprint Challenge! If you want to make moves to become your best self before summer, but don’t know where to start, we’ve got you! Our Spring Sprint challenge is your blueprint to level up your training, nutrition and mindset in 6 weeks. We start tomorrow - are you in? x

We have extended challenge registrations for our last minute girlies! Get months ahead on your goals in 6 weeks with a structured program, meal plan, support, accountability and motivation. Avoid the FOMO and make your future self proud! Link in bio to register before it’s too late x

Don’t walk... SPRINT! Today is your last chance to register for our Spring Sprint Challenge. Spring clean your fitness goals, level up your mindset, and become the best version of you! Link in bio to lock in before it’s too late x

Last chance girlies! Registrations for our Spring Sprint challenge close tomorrow - are you in?

A girl who just signed up to the Spring Sprint Challenge oozing confidence. We love to see it 😌

TWS challenges are just built different - and we have the receipts to prove it. Check out some of these wins from previous TWS challenges! We aren’t just about fat loss - we are about helping you become the best version of yourself by levelling up your mindset, building healthy habits, and making yourself proud. Our next challenge starts Monday - are you in? x

We WISH getting results was this easy.... but we have made it a lot easier with our Spring Sprint Challenge! Take the guesswork out of your health + fitness with structured workouts, a personalised nutrition program, weekly tasks to keep you motivate and accountable, support from qualified coaches and a community of likeminded women to help you along the way. Link in bio to lock in! x

Everyone tells you to be consistent without telling you how to be consistent.. well coach Soph is here to give you all the tips on becoming a consistent gym girly for lyf x

More is not necessarily better when it comes to your training gf! In fact, overtraining will likely slow your progress by inhibiting your recovery and therefore your performance in the gym. Proper recovery is essential for muscle growth, as this is when your muscles actually get a chance to repair themselves and grow back stronger. It’s quality over quantity bestie! Want a training program that designed to help you progress in the gym and recover effectively? That’s what we do! Link in bio to join today x

Achieving your goals is hard...but so is the alternative gf. Choose your hard and lock in with us for the Spring Sprint challenge and make future-you proud x

Lower body workout from the intermediate Sprint Sprint challenge program! When we say this program is 🌶️🌶️🌶️, we mean it! Link in bio to join today! x

Proof that nobody is watching you figure out a machine! We all start somewhere and even seasoned vets like Coach Soph come across machines that make her say what the helly!

When we think of “getting fit,” we often imagine massive lifestyle overhauls: waking up at 5am, cutting out all sugar, and suddenly working out every day. But the truth is, it’s the small, consistent actions (aka micro habits) that create the biggest change. If you’ve been stuck in the all-or-nothing mindset, this is your sign to switch it up. Instead of doing everything at once, try focusing on a few micro habits that are easy to implement and actually get you closer to your goals. And when we say micro…me mean micro. These habits shouldn’t be overwhelming, and should feel easily attainable. We’ve created a list of our fave ‘bang for your buck’ micro habits so you can get maximum results with minimal effort. Head to the link in our bio to read today’s blog + find out more! x

Real women, real results...that’s what we do! Ready to lock in and achieve your goals like these TWS girlies? Our Spring Sprint challenge is the place to start! Link in bio to join now x

Coach Bronte + Soph with a core and cardio circuit from the Spring Sprint training program. This program is exclusive to our challenge girlies so be sure to join to get access! Link in bio to register now (members join for free!) x

Eras easter eggs but it’s just coach Bronte’s gym fits...talk about a ✨body of work✨ hehe 👀 iykyk . . . . . . #taylorswift #gymfits #eras #ts12

Here’s how you can use our Spring Sprint challenge to help you level up your training, nutrition and mindset. Link in bio to secure your spot today!

Okay so we don’t mean ✨literally✨, but our Sprint Sprint Challenge IS going to help you spring clean your fitness goals, routine, nutrition habits, and mindset. Link in bio to lock in now! x

Whose idea was it to have a remote team? 😭

A monthly break down on how you’ll achieve your body recomposition goals come summer. The key is, start now!! We’ve got you covered for this whole strategy, join us today to get started x

Your Spring Sprint Challenge training split options! We know not everyone can commit to 5 sessions per week, so we’ve made sure this challenge program suits everyone (even the busy girlies!). Available for all levels - beginner intermediate and advanced. Are you joining us? x

Little Spring Sprint Challenge taster workout from our beginner program upper body day! With 3, 4 or 5 day program options + beginner and intermediate/advanced training levels - we’ve got you covered no matter your experience or time availability. Link in bio to lock in today! x

Little Spring Sprint Challenge taster workout from our beginner program upper body day! With 3, 4 or 5 day program options + beginner and intermediate/advanced training levels - we’ve got you covered no matter your experience or time availability. Link in bio to lock in today! x

Being friends with us comes with some perks (like your own training program, meal plan, support from qualified coaches, and access to a community of like-minded women on the same journey as you!) Join us for our Spring Sprint Challenge and let’s achieve your fitness goals together x

Our coaches might not be good at marketing...but they’re good at coaching. If you want support, guidance and accountability from our qualified coaches, plus your own training + nutrition program to sprint to your goals, then this is the challenge for you. Link in bio to lock in! x

Part one of Coach Bronte testing how far she can push her job… and Soph’s sanity 💀

6 weeks, no excuses, who’s in? Link in bio to secure your spot now x