Nutrition

No, your metabolism isn’t broken!

by Sophie Allen July 25, 2023

You might have heard people refer to their metabolism as ‘broken’, or blame their slow or difficult weight loss on metabolic damage. However, you a...

Posted in calories, chronic dieting, dieting, macros, metabolic adaptation, metabolism, reverse dieting

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What does 'eating for health' look like?

by Sophie Allen July 13, 2023

What does 'eating for health' look like?

When was the last time you checked how healthy your diet actually is? I don’t just mean what your calories are, or what your macro split is, but ho...

Posted in calorie tracking, calories, diet, flexible dieting, health, healthy, healthy eating, healthy mindset, macronutrients, nutrition

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Why you should start your diet on higher calories

by Sophie Allen June 14, 2023

Why you should start your diet on higher calories

The most common mistake I see people make when it comes to dieting, is going ‘all in’ and starting their diet on a very low amount of calories. Aft...

Posted in calorie deficit, calorie tracking, calories, diet, dieting, macronutrients, nutrition

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Is a calorie really a calorie?

by Sophie Allen May 30, 2023

We all know that to lose fat, we need to adhere to a calorie deficit. This means that as long as you are eating less than you are burning, you will...

Posted in calorie deficit, deficit, diet, dieting, fat loss, flexible dieting, IIFYM, macronutrients, nutrition

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Are you a chronic dieter?

by Sophie Allen April 18, 2023

Hey gf, can you remember the last time you weren't in a deficit? Are you constantly feeling tired, moody, or fatigued? Have you spent more time die...

Posted in chronic dieting, diet, dieting, hormones, nutrition, reverse diet, reverse dieting, undereating

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Easter Rice Krispy Slice Recipe

by Sophie Allen April 7, 2023

It's giving delicious! This easy-to-make rice crispy slice is your new go-to Easter treat! Enjoy! Easter Rice Krispy Slice Ingredients: 200g wh...

Posted in cooking, Easter, holiday, kitchen, macros, recipe

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Choc Coconut Easter Nests Recipe

by Sophie Allen April 6, 2023

This super simple and delish Easter treat is the perfect crowd-pleaser, and only contains 3 ingredients! Enjoy gf! Choc Coconut Easter Nests Ingr...

Posted in chocolate, cooking, Easter, holiday, kitchen, macros, recipe

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Easter Rocky Road Recipe

by Sophie Allen April 5, 2023

Okay, so rocky road is already delish...but add Easter eggs to the mix? GENIUS! Here is our take on a classic with a little Easter twist. Enjoy bes...

Posted in chocolate, cooking, Easter, holiday, kitchen, macros, nutrition, recipe, rocky road

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Should you reduce your calories on rest days?

by Sophie Allen March 21, 2023

Should you reduce your calories on rest days?

This is a very common question that we get at TWS. While you might think you need to eat less on rest days because your overall energy expenditure ...

Posted in calories, exercise, healthy, healthy mindset, kitchen, macronutrients, nutrition, recovery, rest day, training

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The truth about the anabolic window

by Sophie Allen February 7, 2023

You might have heard of the 'anabolic window'. You know, that magical 30 minute window after your training session where your body is most recepti...

Posted in anabolic window, macronutrients, macros, meal timing, nutrition, protein, training

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Dark choc matcha Christmas cookies

by Sophie Allen December 20, 2022

These dark choc matcha Christmas cookies are just as delicious as they are pretty! The prefect way to impress your guests (and your taste-buds) thi...

Posted in Christmas, cooking, healthy, kitchen, macros, recipe, summer

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Christmas peanut butter balls

by Sophie Allen December 19, 2022

Who doesn't love peanut butter? These delish peanut butter balls are the perfect Christmas crowd-pleaser. Enjoy besties! Ingredients: 2 cup icin...

Posted in Christmas, cooking, holiday, macros, recipe, summer

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