20% oFF

this week only!




JOIN NOW

Make 2024 your Fit Girl Era!




20% oFF

this week only!

*Spots are limited*

JOIN NOW

20% oFF

this week only!




JOIN NOW

900+

RECIPES

175+

WORKOUTS

community rating

10k+

COMMUNITY

Run into 2024 with our

back together to start the year with a bang!


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Set the tone for 2024 and make it your

Fit Girl Era

  • 8-WEEK GYM & RUNNING PROGRAM
  • LEARN TO RUN 3.1 miles
  • CUSTOM NUTRITION
  • ACHIEVE YOUR PHYSIQUE GOALS
  • WIN - $3700 PRIZE PACK
  • BOOST YOUR MOTIVATION
  • FREE CHALLENGE EBOOK
Payment Options

WHAT'S INCLUDED


  • Exclusive training program for gym only or gym + running! 
  • Learn to run 5km in 8 weeks
  • Choose from 3, 4, 5 or 6 training days per week 
  • Choose your training level (beginner, intermediate/advanced) 
  • Conagh’s running tips
  • Free 8-week challenge eBook 
  • Weekly tasks to help improve training, nutrition, mindset, habits, mental health/ body image and confidence! 
  • Conagh’s fave meals + bonus recipes 
  • Access to TWS App + exclusive features including period tracker, in-app community, exercise tracker, food diary, video exercise demos, and heaps of downloads/educational extras! 
  • Personalised nutrition program 
  • Access to members-only FB group and in-app community forum
  • Ongoing support + guidance from Soph and TWS coaches 
  • Chance to win a Fit Girl prize pack valued at over $3700



WHAT'S INCLUDED


  • Exclusive training program for gym only or gym + running! 
  • Learn to run 3.1 miles in 8 weeks
  • Choose from 3, 4, 5 or 6 training days per week 
  • Choose your training level (beginner, intermediate/advanced) 
  • Conagh’s running tips
  • Free 8-week challenge eBook 
  • Weekly tasks to help improve training, nutrition, mindset, habits, mental health/ body image and confidence! 
  • Conagh’s fave meals + bonus recipes 
  • Access to TWS App + exclusive features including period tracker, in-app community, exercise tracker, food diary, video exercise demos, and heaps of downloads/educational extras! 
  • Personalised nutrition program 
  • Access to members-only FB group and in-app community forum
  • Ongoing support + guidance from Soph and TWS coaches 
  • Chance to win a Fit Girl prize pack valued at over $3700



MEMBERSHIP OPTIONS

JOIN FOR AS LITTLE AS $2.10 A DAY!


Challenge

Only


 $119 USD

$95.20 USD

With code FG20

  • Pay upfront today
  • Starts January 22nd
  • Access the TWS app for 8 weeks
  • Option to become a TWS member when the challenge ends


JOIN TODAY

start January 22nD


MONTHLY

MEMBERSHIP


 $52 USD 

$41.60 USD

WITH CODE FG20

  • Start immediately with access to our TWS programs
  • Join the challenge for free
  • Kickstart your fitness goals early
  • Monthly recurring subscription


JOIN TODAY

start NOW


Quarterly

MEMBERSHIP


$129 USD 

$103.20 USD

($34.40 PER monTH) Best value!

WITH CODE FG20

  • Start immediately with access to our TWS programs
  • Join the challenge for free
  • Kickstart your fitness goals early
  • Quarterly recurring subscription (3 monthly)
JOIN TODAY

start NOW

Want to join the challenge or TWS with USD prices? Head to the link below

AUD Prices


A quick look at your

next 8 weeks!

  • WEEK 1

    Creating your 'Fit Girl' Goals:

    Learn to create realistic and achievable goals for the challenge plus the New Year. Includes our famous TWS vision board weekly task.

  • WEEK 2

    Endurance mindset:

    Mindset is 🔑.  If your mind is right, your body will follow, unlock your endurance mindset to build resilience and overcome obstacles.

  • WEEK 3

    Training:

    Explore how training can help you build strength, confidence, and become a consistent part of your routine in 2024.

  • WEEK 4

    Nutrition:

    Learn how to use nutrition as a tool to fuel your body and improve your overall health. Cut, build, or maintain with your TWS meal plan!

  • WEEK 5

    Healthy Habits:

    Learn the art of habit-building to achieve your goals and create a sustainable lifestyle you love. See Conagh's morning and evening routines and create your own habits/ routines as your weekly task.

  • WEEK 6

    Body image and self-love:

    It's time to challenge the pressures we women feel from society and celebrate your own uniqueness. Practical ways to improve self-confidence, affirmations, and more.

  • WEEK 7

    Mental Health:

    We cannot consider ourselves healthy if we're neglecting our mental health. This week we're leaning into stress management, guided meditations with psychologist Jess Allen and learning how to journal.

  • WEEK 8

    Fit Girl Era Unlocked:

    Condense all the knowledge you've learned in the last 8-weeks and focus on your path forward.

The PRIZE!

To be in the running, all you need to do is share your challenge journey on socials (either TikTok, Instagram, our members FB group, or all 3!). Make sure you tag @train.withsoph and use the hashtag #TWSfitgirlchallenge to be in the running!


Our challenge winner will receive: 

  1. Treadmill
  2. Gymshark voucher worth $500
  3. Nike voucher worth $250
  4. Shokz running headphones 
  5. FitBit Sense 2 watch
  6. Steph Pase Planner 2024
  7. Naked Harvest pre-workouts 
  8. TWS annual membership 
  9. Stanley Cup 


Our 2 runners up will receive:

1 x $50 Gymshark voucher each


Your training OPTIONS

Weights + running program options:

DAYS X WEEK WEIGHTS SESSIONS RUNNING SESSIONS
4 2 x full body 2
5 3 x 1 lower / 1 upper / 1 full body 2
6 4 x lower / upper body 2

Weights-ONLY program options:

DAYS X WEEK WEIGHTS SESSIONS
3 3 x 1 lower / 1 upper / 1 full body
4 4 x lower / upper body
5 4 x lower / upper / glutes + core

YOUR NUTRITION

  • Goal: fat loss, muscle build, or maintenance
  • Preferences: general, vegetarian, vegan, pescatarian, keto, gluten-free or dairy-free
  • Add food dislikes and intolerances
  • Select 3-6 meals per day
  • Receive a 7-day meal plan
  • Swap any meals in real time!
  • Updated every 4 weeks


  • Goal: fat loss, muscle build, or maintenance
  • Preferences: general, vegetarian, vegan, pescatarian, keto, gluten-free or dairy-free
  • Add food dislikes and intolerances
  • Select 3-6 meals per day
  • Receive a 7-day meal plan
  • Swap any meals in real time!
  • Updated every 4 weeks
  • Goal: fat loss, muscle build, or maintenance
  • Preferences: general, vegetarian, vegan, pescatarian, keto, gluten-free or dairy-free
  • Add food dislikes and intolerances
  • Select 3-6 meals per day
  • Receive a 7-day meal plan
  • Swap any meals in real time!
  • Updated every 4 weeks



PREVIOUS CHALLENGE RESULTS

GLOW UP & WELLNESS CHALLENGES


PREVIOUS CHALLENGE RESULTS

GLOW UP & WELLNESS CHALLENGES

TWS GIRLIES

EVERY DAY Women, RealISTIC Results

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FIT GIRL ERA

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Join the challenge for free via the dashboard in your app!