WHAT BEING A TWS MEMBER MEANS:
Being a healthy girly with a balanced lifestyle you love!
Welcome to TWS, where we don't restrict or overtrain. We build healthy habits for life and our results speak for themselves. We hope you love it here.
custom training programs
- Cut + Tone (get lean and build muscle)
- Fit + Strong (strength meets cardio)
- Grow your Glutes (grow a phatty)
- Build + Shape (get stronger)
- TWS At Home (minimal equipment from home)
- TWS Anywhere (equipment free)
- Exercise demonstrations
- Swap exercises
- Log your weights
custom nutrition meal plans
- Cut + Tone (fat loss)
- Build + Shape (muscle gain)
- Maintenance (maintain weight)
- Choose from gluten free, vegetarian, gluten free, pescatarian, dairy free, keto
- Add any of your allergies
- Swap any of your meals
- Choose 3-6 meals x day
NEW: Period tracker
- Track + predict your period to adjust training + nutrition as needed
join our global female community
- Feel supported and motivated by our healthy girlies all around the world
be supported by our world-class coaches
- Soph and the TWS are with you every step of the way
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
$1.79c 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
- Period tracker (new)
- 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
$39.00
with code BF25
$52.00
*USD. Recurring Subscription Monthly
QUARTERLY MEMBERSHIP
Includes first 7 days free
$96.75
with code BF25
$129.00
*USD. Recurring Subscription Quarterly
What's Included?
PERSONALISED
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!
PERSONALISED
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.
PERSONALISED
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
Real time swaps when you need a change
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
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
- Period Tracker (new)
- 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
