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7 DAYS ONLY!

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Hours
Minutes
Seconds

Challenge has begun!

REGISTRATION EXTENDED

7 DAYS ONLY!

SIGN ME UP
Days
Hours
Minutes
Seconds

Challenge has begun!

900+

RECIPES

175+

WORKOUTS

community rating

10K+

COMMUNITY

Soph's very own challenge.

Train exactly like Soph!

LEARN MORE

Soph's very own challenge.

Train exactly like Soph!

LEARN MORE

"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

EVERYTHING YOU

NEED IN ONE APP!

JOIN THE CHALLENGE & TRAIN LIKE SOPH

MEMBERSHIP OPTIONS

JOIN FOR AS LITTLE AS $1.38 A DAY!




TWS Monthly

Membership


 $52USD



  • Join the challenge for free
  • Custom meal plan + calories/ macros for your goals
  • Monthly recurring subscription
  • Continue as a member after the challenge
  • No lock-ins
JOIN NOW

TWS Quarterly

Membership


 $129USD



  • Join the challenge for free
  • Custom meal plan + calories/ macros for your goals
  • 3 monthly recurring subscription
  • Continue as a member after the challenge
  • No lock-ins
JOIN NOW

One membership to unlock everything you need to thrive.

Fitness:

  • Custom training program home or gym
  • NEW: add-on running program
  • 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
  • Favourite meals

Community/ Support:

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

Extras:

  • NEW: Habit tracker!
  • Free access to all challenges
  • Mindset Training
  • Progress Log
  • Period Tracker

TWS JOURNEY'S

EVERY DAY Women, RealISTIC Results

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TWS JOURNEY'S

EVERY DAY Women, RealISTIC Results

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PICK YOUR PROGRAM

TWS NUTRITION

7 Day Meal Plan

Includes calories and macro breakdown. Updated every 4 weeks.

OVER 1000 RECIPES

Swap meals, add to favourites and enjoy new recipes added regularly.

Choose your preferenceS

Vegetarian, vegan, pescatarian, keto, low carb, gluten free or dairy free.

French Toast

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Chickpea Pesto Pasta

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Chicken Sushi

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Spinach + Feta Scrolls

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TWS NUTRITION

Compare Programs:

  • SOPH X TWS CHALLENGE

    TIMEFRAME: 8 weeks

    LOCATION: Gym

    GOAL(S): Grow your glutes, build an hourglass shape body

    LEVELS: All

    DAYS X WEEK: 3, 4 or 5 weights

    FOCUS AREA(S): Glutes, whole body

    TRAINING SPLIT: Glutes, lower and upper body

    TRAINING STYLE: Resistance training, cardio, HIIT and core circuits

    EQUIPMENT: None (gym access)

  • 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