Built around lower-body strength with supporting upper body, core, and light cardio work - designed exclusively for the gym.

Start your journey to a better you

Built around lower-body strength with supporting upper body, core, and light cardio work - designed exclusively for the gym.

Start your journey to a better you

Start your journey to a better you • Start your journey to a better you • Start your journey to a better you • Start your journey to a better you • Start your journey to a better you • Start your journey to a better you • Start your journey to a better you • Start your journey to a better you

• Start your journey to a better you • Start your journey to a better you • Start your journey to a better you • Start your journey to a better you

You CAN sit with us energy

Open to beginners and all training levels

Helping you feel confident in the gym

Building consistency

Welcoming, non-judgemental community

You CAN sit with us energy

Open to beginners and all training levels

Helping you feel confident in the gym

Building consistency

Welcoming, non-judgemental community

How to join

Join on any TWS membership (monthly or quarterly) and get the challenge for free.

Join the 8-week challenge only
(8-week app access only, access 16th Jan)

Membership Options

14th Dec - 27th Dec: 10% off for early bird sign-ups

Real women,

real results


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"Your program is the best, never made me feel overwhelmed, it made me look forward to the gym, and it gave me RESULTS"

Jessica

"Food is yum and easy to prep and loving the email support you always provide"

Melanie

"THAAAAANKKKK-YOU!! First week in and I’m down 2.4kg!!!!!!!"

Adriana

"I honestly couldn’t fault your program I found it very easy to follow and loved having a variety of foods throughout my meal plan!"

Lucinda

What's Included

Training program available for Beginner, Intermediate + Advanced Trainers (3, 4, and 5 days)

Training style - a combination of strength, hypertrophy, core finishers, and cardio

Focus on balance, consistency, and training to fit your lifestyle (we don’t overtrain here)

8 weeks, 2 x 4 week training blocks

Custom meal plan, calories, macros (for whatever your goal is)

Access to recipe library, build your own meal plan, browse Adele’s recipes (Both updated every 4 weeks)

A bespoke challenge eBook with weekly challenge topics, tasks, and education from the TWS team & Adele

GWP for the first 25 new sign-ups

(MCo beauty voucher)

Challenge prizes and runners up

2 x walking club meet-ups in Melbourne (week 1 and final week of challenge)

Start your journey to a better you

Prizes

Winner Prize

Dr Dennis Gross LED Mask + $200 Jaz Hand Made voucher + $250 Elite Eleven voucher + $250 Mecca voucher + $200 New Balance Voucher + Matcha Lane Essentials Kit + NU Harvest wellness pack + MCo Beauty beauty pack + 6 months TWS Membership

Worth $2270

Runner Up

$150 Jaz Hand Made voucher + $100 Elite Eleven voucher + NU Harvest pre-workout + MCo Beauty beauty pack

Worth $648

eBook topics

  • Week 1: Goal Setting & Mindset Reset

    Content: The power of setting realistic, sustainable goals. Overcoming self-doubt and shifting your mindset to embrace progress over perfection.


    Visualisation/manifesting/goal setting/Adele’s vision board for 2026 Future you planning/ who do you want to become in 2026


    Task: Vision board - show Adele’s as an example 


    Note: Check if Adele has a podcast recommendation for this week/if she is making a new year goal setting one before the challenge goes live that we could use 

  • Week 2: Creating habits that stick

    Content: The science of habit formation. How to create routines that support your goals


    Adele’s habits - create a list of fave daily habits/non negotiables 


    Task: Habit tracker 


  • Week 3: Training

    Content: Finding joy in exercise-how to stay consistent (prioritising the plan, not my mood)


    Adele’s top motivation tips/ consistency tips


    Task: Defining your ‘why’ - reasons you show up for training, how movement serves your body/ mind/ soul


  • Week 4: Nutrition

    Content: Intuitive vs. informed eating


    Adele’s approach to eating - 80/20 rule, not tracking, improving her relationship with food and any advice there


    Adele’s fave recipes (we will add to the app)


    Task: Think about your own ‘food rules’, challenge them and craft an approach that aligns with your vision of who you want to become in 2026


  • Week 5: Mental health/ overcoming a ‘flop’ era/de-stressing

    Content: Adele’s mental health journey, therapy, mental health support activities/ avoiding burnout 


    Task: 7 days of mental health/small task for each day or a journaling task 


  • Week 6: Becoming that girl

    Content: Tips on confidence/main character energy, overcoming imposter syndrome/limiting beliefs, Lucky girl syndrome/abundance mindset, romanticising the little things/ becoming a girl’s girl/ getting comfortable in your own company 


    How Adele romanticises ‘normal’ tasks or any little rituals/routines she loves 


    Task: Take yourself on a solo date or write out your ‘perfect day’ and start curating your life around this vision


  • Week 7: Social wellness/relationships

    Content: Cultivating healthy relationships and setting boundaries to protect your energy.


    Task: Reach out to one friend or loved one for a meaningful connection this week, and set a boundary where needed


  • Week 8: Sustaining progress

    Content: How to maintain your momentum and transition from an 8-week challenge to a long-term lifestyle.


    Task: Create a personal "toolkit" of strategies, habits, and learnings from the past 8 weeks to continue your journey.


    Note: Check if Adele has a podcast episode recommendation for this week anything about maintaining long-term habits/consistency etc or even if she’s like to make one along those lines) 

eBook topics

  • Week 1: Goal Setting & Mindset Reset

    Content: The power of setting realistic, sustainable goals. Overcoming self-doubt and shifting your mindset to embrace progress over perfection.


    Visualisation/manifesting/goal setting/Adele’s vision board for 2026 Future you planning/ who do you want to become in 2026


    Task: Vision board - show Adele’s as an example 


    Note: Check if Adele has a podcast recommendation for this week/if she is making a new year goal setting one before the challenge goes live that we could use 

  • Week 2: Creating habits that stick

    Content: The science of habit formation. How to create routines that support your goals


    Adele’s habits - create a list of fave daily habits/non negotiables 


    Task: Habit tracker 


  • Week 3: Training

    Content: Finding joy in exercise-how to stay consistent (prioritising the plan, not my mood)


    Adele’s top motivation tips/ consistency tips


    Task: Defining your ‘why’ - reasons you show up for training, how movement serves your body/ mind/ soul


  • Week 4: Nutrition

    Content: Intuitive vs. informed eating


    Adele’s approach to eating - 80/20 rule, not tracking, improving her relationship with food and any advice there


    Adele’s fave recipes (we will add to the app)


    Task: Think about your own ‘food rules’, challenge them and craft an approach that aligns with your vision of who you want to become in 2026


  • Week 5: Mental health/ overcoming a ‘flop’ era/de-stressing

    Content: Adele’s mental health journey, therapy, mental health support activities/ avoiding burnout 


    Task: 7 days of mental health/small task for each day or a journaling task 


  • Week 6: Becoming that girl

    Content: Tips on confidence/main character energy, overcoming imposter syndrome/limiting beliefs, Lucky girl syndrome/abundance mindset, romanticising the little things/ becoming a girl’s girl/ getting comfortable in your own company 


    How Adele romanticises ‘normal’ tasks or any little rituals/routines she loves 


    Task: Take yourself on a solo date or write out your ‘perfect day’ and start curating your life around this vision


  • Week 7: Social wellness/relationships

    Content: Cultivating healthy relationships and setting boundaries to protect your energy.


    Task: Reach out to one friend or loved one for a meaningful connection this week, and set a boundary where needed


  • Week 8: Sustaining progress

    Content: How to maintain your momentum and transition from an 8-week challenge to a long-term lifestyle.


    Task: Create a personal "toolkit" of strategies, habits, and learnings from the past 8 weeks to continue your journey.


    Note: Check if Adele has a podcast episode recommendation for this week anything about maintaining long-term habits/consistency etc or even if she’s like to make one along those lines) 

Spots are limited. Don't miss your chance to start your journey to a better you!

Join the challenge