Join any TWS Membership now and lock in for

JOIN TRAIN WITH SOPH

1000+

RECIPES

175+

WORKOUTS

★★★★★

community rating

10k +

COMMUNITY

TWS Transformations

Real Women, Amazing 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

★★★★★

  • TESTIMONIALS

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How May Motivation Works

Sign up to any TWS membership to start the May Motivation Challenge on May 1st

You’re not left wondering what to do each day.

Inside the challenge, you’ll have daily tasks designed to keep you consistent across training, movement, nutrition, and mindset — without it taking over your life.

  • You'll be encouraged to move your body and hit your health goals.
  • You'll be guided to pause, reflect, and boost your mindset.
  • You'll build small habits that make daily life easier and more consistent.

Nothing complicated. Nothing unrealistic.
Just small, intentional actions that actually add up over 31 days.

JOIN TODAY

Your TWS membership now includes

About the Program

Educational training modules and resources

  • Training

    Get started and build confidence with the basics of movement:

    • Setting expectations
    • Learning terminology
    • Choosing the right weights
    • Learn core bracing and breathing
    • Understanding muscle soreness 
    • Approaching rest days
    • And more
  • Nutrition

    Gain valuable knowledge on fuelling yourself without the confusion:

    • Simplifying nutrition terms
    • The importance of protein
    • Nutrition to support pre/post-workout
    • Meal prep tips
    • Supplements
    • Consistency
    • And more
  • Mindset

    Create long-term results, break down barriers, + build self-trust:

    • Build consistency and confidence
    • How to progress to an intermediate
    • Gym anxiety
    • Gym etiquette
    • And more

Inside The TWS Community

Nourishing Nutrition

Receive custom meal plans designed for your goals. Create your own using our recipe database, including Adele's favourite recipes.

Workout Support

Warm ups, warm downs, and written instructions for every exercises are included.

Accountability + Community

Connect with women around the world on the same journey as you.

Nourishing Nutrition

Receive custom meal plans designed for your goals. Create your own using our recipe database, including low inflammation, busy girl and  meal prep friendly recipes.

Accountability + Community

Connect with women around the world on the same journey as you.

Workout Support

Warm ups, warm downs, and written instructions for every exercises are included.