Introducing our newest program

For the hybrid gym + running girly


BECOME A MEMBER

Join over 10,000 women worldwide



Introducing our newest program

For the hybrid gym + running girly


BECOME A MEMBER

Join over 10,000 women worldwide

900+

RECIPES

175+

WORKOUTS

community rating

10k+

COMMUNITY

Start or build upon your running era with our latest program Lift+Run. Designed for all levels to start or continue the perfect blend of weight training and running.

  • Choose 3-4 weights sessions and 1-2 runs per week
  • Select 5km or 10km goal to achieve across 12 weeks
  • Program updated every 4 weeks (3 x custom programs)
LEARN MORE

Everything you need in one app!

MEMBERSHIP

OPTIONS

JOIN FOR AS LITTLE AS $2.10 A DAY!


TWS MONTHLY

MEMBERSHIP


$80 AUD


  • Custom training program
  • Custom meal plan + calories/ macros for your goals
  • Achieve your goals for life
  • Monthly recurring subscription


JOIN NOW


TWS QUARTERLY

MEMBERSHIP


$199 AUD


  • Custom training program
  • Custom meal plan + calories/ macros for your goals
  • Achieve your goals for life
  • Quarterly recurring subscription (3 monthly)


JOIN NOW

One membership to unlock everything you need to thrive.

Fitness:

  • Custom training program home or gym
  • Weight x rep tracker
  • Personal best log
  • Step-by-step video demonstrations

Nutrition:

  • Customised 7-day Meal Plan
  • Restaurant Meal Replacements/Options
  • Allergies/Dislikes Substitution List
  • Downloadable Shopping Lists
  • Food Diary

Community/ Support:

  • Member Exclusive App
  • In-app members forum
  • Exclusive FB Community Group
  • 24/7 Online Support
  • Cancel Anytime

Extras:

  • Free access to all challenges
  • Mindset Training
  • Progress Log
  • Period Tracker

"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

TWS JOURNEY'S

EVERY DAY Women, RealISTIC Results

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  • TESTIMONIALS

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PICK YOUR PROGRAM

TWS 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


Compare Programs:

  • NEW! LIFT + RUN

    • TIMEFRAME: 12 weeks
    • LOCATION: Gym and outdoors
    • GOAL(S): Build strength, get fit, run 5km or 10km
    • LEVELS: All
    • DAYS X WEEK: 3 or 4 weights and 1 or 2 running
    • FOCUS AREA(S): Whole body
    • TRAINING SPLIT: Upper/lower with long and interval running
    • TRAINING STYLE: Resistance training and running
    • EQUIPMENT: None (gym access), treadmill or outdoor runs

  • CUT + TONE

    • TIMEFRAME: Ongoing
    • LOCATION: Gym
    • GOAL: Fat loss + tone up
    • LEVELS: All
    • DAY A WEEK: 4-5
    • FOCUS AREA(S): Full body
    • TRAINING SPLIT: Upper/lower split with cardio or glutes + core circuits
    • TRAINING STYLE: Resistance training
    • EQUIPMENT: None (gym access)

  • GROW YOUR GLUTES

    • TIMEFRAME: Ongoing
    • LOCATION: Gym
    • GOAL: Building glute size & strength
    • LEVELS: All
    • DAY A WEEK: 4-5
    • FOCUS AREA(S): Glutes emphasis, still train full body
    • TRAINING SPLIT: Upper/lower splits
    • TRAINING STYLE: Resistance training
    • EQUIPMENT: None (gym access)

  • BUILD + SHAPE

    • TIMEFRAME: Ongoing
    • LOCATION: Gym
    • GOAL: Fat loss + tone up
    • LEVELS: All
    • DAY A WEEK: 4-5
    • FOCUS AREA(S): Full body
    • TRAINING SPLIT: Upper/lower split with cardio or glutes + core circuits
    • TRAINING STYLE: Resistance training
    • EQUIPMENT: None (gym access)

  • FIT + STRONG

    • TIMEFRAME: 6 months
    • LOCATION: Gym
    • GOAL: Strength, cardio, fitness, build muscle
    • LEVELS: All
    • DAY A WEEK: 3-5
    • FOCUS AREA(S): Full body
    • TRAINING SPLIT: Lower/upper split with cardio, full body split for 3 day program
    • TRAINING STYLE: Resistance training & cardio
    • EQUIPMENT: None (gym access)

  • TWS AT HOME

    • TIMEFRAME: Ongoing
    • LOCATION: Home
    • GOAL: Build + Maintain muscle
    • LEVELS: All
    • DAY A WEEK: 4-5
    • FOCUS AREA(S): Full body
    • TRAINING SPLIT: Upper/lower split with cardio or glutes + core circuits
    • TRAINING STYLE: Resistance training
    • EQUIPMENT: Dumbbells, KB, small step, bench (or coffee table/chair), resistance bands (long + short)

  • TWS ANYWHERE

    • TIMEFRAME: 12 weeks
    • LOCATION: Anywhere
    • GOAL: Improve cardio fitness
    • LEVELS: All
    • DAY A WEEK: 4-5
    • FOCUS AREA(S): Full body
    • TRAINING SPLIT: Full body mesocycle 1 + 2, upper/lower split mesocycle 3
    • TRAINING STYLE: Circuit style
    • EQUIPMENT: None