TRY OUR LIMITED EDITION TRAINING PROGRAM
Fit + Strong
Available for 3-day training (new), 4, and 5 days per week.
We've taken the best bits of all of the strength qualities (strength, hypertrophy and cardio) to bring you this limited edition training program. You'll be weight training across a variety of rep ranges and finishing your session with some short cardio to get the heart pumping! Expect to get strong, build lean muscle, and improve your fitness with this holistic training program. Available for 6 months worth of programming.
Available for the first time as a 3-day training split
ALSO AVAILABLE FOR 4 OR 5 DAY TRAINING
AVAILABLE FOR ALL TRAINERS
Beginner, Intermediate and Advanced
PROGRAM UPDATED EVERY 4 WEEKS
6 months of programming available
WHY JOIN
TRAIN WITH SOPH?
Join me and thousands of women around the world getting it done from the gym, home or anywhere equipment free. The TWS community is like no other, we support each other, celebrate each others success, share tips + tricks, pick each other up when we're struggling. Get access to members only challenges, lives, content from me and more!
Why my programs are different:
You may be surprised when you receive your program - Rather than 8+ exercises and a bunch of cardio, you'll receive 5-6 exercises per session so you're able to focus on building your strength, resting sufficiently between sets and workouts, building lean muscle using the latest evidence based practices. Once I personally made the switch to training this way, my progress went through the roof.
Less is more, when executed effectively. Let me show you how!
JOIN FOR AS LITTLE AS
$1.79 A DAY!
WHAT'S INCLUDED?
- 7-day free trial for both membership options
- Home or Gym Workout Program
- Customised 7-day Meal Plan
- Step by Step Video Demos
- Fitness Log
- Progress Log
- Downloadable Shopping Lists
- Restaurant Meal Replacements/Options
- Allergies/Dislikes Substitution List
- Mindset Training
- Member Exclusive App
- Exclusive Community Group
- 24/7 Online Support
- Cancel Anytime
MEMBERSHIP OPTIONS
MONTHLY MEMBERSHIP
Includes first 7 days free
$52.00
*USD. Recurring Subscription Monthly
QUARTERLY MEMBERSHIP
Includes first 7 days free
$129.00
*USD. Recurring Subscription Quarterly
What's Included?
PERSONALIZED
WORKOUT PROGRAM
Workout program just for you! I will customise your very own ongoing training program. All exercises have been filmed to demonstrate how to perform them correctly.
Home or Gym Workouts
Workout wherever is most convenient for you with home or gym workout options!
Swap out your exercises
Have an injury? Swap out your exercises anytime!
Workout Log
Track your progress to keep pushing for your personal best!
PERSONALIZED
MEAL PLAN
Fully customised training & meal plans customised to YOU & YOUR goals as well as your schedule and lifestyle which will be updated every month based on your progress. Choose from General, Vegetarian and Vegan meals!
Dining In/Out Option
Want to dine in/out while still hitting your goals? Choose from your favourite restaurants and even combine meals to hit your macro and calorie targets!
Shopping List
Shopping for your plan made easy with a shopping checklist!
Meal Swap
Unhappy with a meal? Me and my team will swap that out for you with something you'll enjoy!
HELPFUL VIDEOS ON
LOOKING AFTER YOUR
MENTAL WELLBEING
Training your mind is just as important as training your body. That's why with our plan you get BONUS access to a library of helpful videos designed by professionals to help you understand and improve your mental wellbeing.
+ Access to Members Only Community Group
Meet like-minded people and join a community group where I will post daily motivations and answer any questions you may have.
PERSONALIZED
TRAINING GOALS
Customise your training goals tailored to your goals and lifestyle.
CHOOSE FROM 4 OR 5 DAYS ACROSS ALL PROGRAMS
EXERCISE TO SUIT YOUR TRAINING LEVEL AND YOUR GOALS
EXERCISE SWAP
WEIGHT & REP TRACKER
UPDATE EVERY 4 WEEKS TO ENSURE YOU CONTINUE TO PROGRESS
(change goals if you want to)
PROGRAM OPTIONS
FIT + STRONG
Looking to get strong, fit, build muscle, and feel healthier than ever? Our newest program Fit + Strong combines strength training with cardio elements throughout. We've also introduced our very first 3-day training option. This program is available for a limited time only. Pair with any of our nutrition goals!
Cut + Tone
One of our fan favourites, Cut + Tone is for you if you're wanting to build lean muscle while getting strong and sculpt your bod by leaning out (along with the Cut + Tone nutrition program). A little higher in reps and volume to get your energy expenditure up!
Build + Shape
You're serious about building some sexy lean muscle, shape and getting stronger! The Build & Shape program is a combination of full-body training with lower volume so you can really focus on strength progression.
Grow Your Glutes
Looking to create the perfect peach?
This program is for you! On the 4 day program you'll get 2 lower body days, 1 upper body day and 1 full body day, on the 5 day split you'll get 3 lower body days and 2 upper body days. Pair this with Cut + Tone nutrition to lose weight whilst building a booty or Maintenance/ Build + Shape for serious muscle growing!
TWS AT HOME
Designed to help you maintain and build lean muscle from home, all programs use progressive overload principles to ensure you continue to advance in both strength and muscle building. If your goal is to lose weight, pair with the Cut & Tone nutrition program for the best results!
TWS ANYWHERE
No equipment? No problem! TWS Anywhere will support you and your fitness goals with a combination of body weight circuits, cardio and HIIT requiring no equipment!
PERSONALIZED
NUTRITION OPTIONS
Eat healthily, but make it tasty - with over 1000 dietitian-approved recipes, there's going to be plenty for you to get excited about.
full 7 day meal plan plus calories and macros
UPDATE EVERY 4 WEEKS
(change goals if you want to)
SWAP MEALS
CHOOSE YOUR NUTRITION PREFERENCE
Choose from Vegetarian, Vegan, Pescatarian, Keto, Low Card, Gluten Free or Dairy Free.
Have another preference? Let us know we can cater!
| CUT & TONE | MAINTENANCE | BUILD + SHAPE | |
|---|---|---|---|
| GOAL | Fat loss | Maintain/ build muscle | Build muscle/ gain weight |
| MEALS PER DAY | 3-6 | 3-6 | 3-6 |
| MEAL PLAN | Yes | Yes | Yes |
| REFEED DAY | Yes | No | No |
| FOOD DIARY | Yes | Yes | Yes |
| SHOPPING LIST | Yes | Yes | Yes |
TWS JOURNEY'S
EVERY DAY Women, RealISTIC Results
Hey Bestie!
I can't wait to coach you to the healthiest, strongest version of you you can be! I'm incredibly passionate about helping women achieve their goals and beyond, building a strong body and mind using evidence-based principles and my own personal life and coaching experience. I've been coaching for over 5 years now, dedicating that time to my own education, training, my client's transformations, and learning from you to ensure I'm helping my community continue to grow.
MY TRAINING PHILOSOPHY
Training, Nutrition and Mindset are my three core pillars when it comes to achieving our physique goals. All training programs must be designed with progressive overload, with the goal of improving week on week through either weight, reps or technique. Our nutrition must be something that fits seamlessly into our lifestyle so we’re able to sustain our results all year round and the habits we create must support our results.
It’s important to create realistic habits that allow us to continue to live our best lives, whilst simultaneously achieving our goals. Any goal will require hard work, but with the right training, nutrition and mindset anyone can transform!
WHAT'S INCLUDED?
- 7 day free trial for both membership options
- Home or Gym Workout Program
- Customised 7-day Meal Plan
- Step by Step Video Demos
- Fitness Log
- Progress Log
- Downloadable Shopping Lists
- Restaurant Meal Replacements/Options
- Allergies/Dislikes Substitution List
- Mindset Training
- Member Exclusive App
- Exclusive Community Group
- 24/7 Online Support
- Cancel Anytime
MEMBERSHIP OPTIONS
MONTHLY MEMBERSHIP
Includes first 7 days free
$52.00
*USD. Recurring Subscription Monthly
QUARTERLY MEMBERSHIP
Includes first 7 days free
$129.00
*USD. Recurring Subscription Quarterly
