Train With Soph 3.4

Access a variety of evidence-based training programs focused on helping you develop lean muscle, increase strength, and enhance your overall health. Each program is personalized to cater to your specific goals, fitness level, and availability, meticulously crafted by renowned personal trainer Sophie Allen. Programs are regularly updated every 4 weeks based on your individual progress.

Choose from a selection of 5 training goals:

• Cut & Tone: emphasizing higher volume and intensity
• Grow Your Glutes: with a focus on glute development and upper body workouts
• Build & Shape: featuring reduced volume and repetitions to promote strength gains
• TWS At Home: offering minimal equipment workouts for home settings
• TWS Anywhere: equipment-free workout options for any location

In addition to your chosen program, access supplementary workouts including:

• Glute and core finishers
• HIIT circuits (for home or gym)
• Cardio circuits (for home or gym)
• Warm-up and activation drills

Your membership also includes a personalized nutrition program tailored to your specific dietary needs by registered dietitians. Select your initial goal and make adjustments as you progress:

• Cut & Tone: aimed at achieving a calorie deficit for weight loss
• Build & Shape: designed for a calorie surplus for muscle gain
• Maintenance: to sustain your current weight or achieve body recomposition

Choose from various nutrition options, including Vegan, Vegetarian, Standard, Pescatarian, Keto, Low carb, Dairy-free, or Gluten-free. Customize your meal plan further by selecting between 3-6 meals per day, swapping out any disliked meals, noting food allergies or dislikes, and receiving a weekly plan with detailed calories and macros breakdown. Utilize the food diary feature to log your own meals and explore a vast collection of regularly updated recipes.

In addition to the training and nutrition aspects, access educational resources covering topics such as refeed days, training intensity, warm-up sets, and more. Benefit from mindset content curated by TWS psychologist Jess Allen, featuring worksheets and tasks designed to enhance your focus on core aspects of well-being.

Additional features include:

• Tracking tools for monitoring weightlifting progress
• Option to upload photos to track physical transformation
• Engage with a global female community for support and guidance from qualified personal trainers and coaches to embark on your journey towards a healthier, more confident self.