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by Sophie Allen
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...
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by Sophie Allen
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...
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by Sophie Allen
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 ...
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by Sophie Allen
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...
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by Sophie Allen
If you love anything pumpkin spiced, then this recipe is for you! These pancakes pack a protein hit and loads of flavor, and are the perfect Hallow...
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by Sophie Allen
Who doesn't love donuts? These super simple and delish Halloween donuts are the perfect spooky treat. Enjoy gf!
Halloween Donuts
Ingredients:
100g...
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by Sophie Allen
Happy spooky season besties! To kick off the Halloween festivities, here is a super simple and delish recipe. Perfect for a scary movie night or Ha...
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by Sophie Allen
Three words. Choc. Chip. Cookies. Is there anything better?
Here's a delicious and spooky twist on a classic, just in time for Halloween! Enjoy bes...
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by Sophie Allen
We've all had it. That feeling you get after you eat something you consider 'bad', or after you have that second (or third) piece of cake. Food gui...
Posted in
build habits,
calories,
disordered,
habit building,
health,
healthy,
healthy habit,
healthy mindset,
mindset,
nutrition,
restrict
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by Sophie Allen
Ready for a cutting phase? Go you! Before you start, make sure you set yourself up for success by considering each phase of your deficit. Dieting i...
Posted in
calorie deficit,
calorie tracking,
calories,
cut,
cutting,
deficit,
diet,
diet after the diet,
fat loss,
health,
healthy,
healthy habit,
healthy mindset,
nutrition,
pre-diet,
reverse diet,
reverse dieting,
weight loss
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by Sophie Allen
Some people think that supplements are the be all or end all of training and fat loss. That they’re magic, that if we drink this powder or take tha...
Posted in
creatine,
diet,
fish oil,
health,
healthy,
macronutrients,
magnesium,
nutrition,
supplementation,
supplements,
supps,
zinc
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by Sophie Allen
When we enter a dieting phase with the goal of fat loss, inevitably there will come a time when our progress stalls and we hit a plateau. This happ...
Posted in
adherence,
calorie deficit,
calorie tracking,
cycle,
deficit,
diet,
fat loss,
female cycle,
fitness,
health,
healthy,
lose fat,
lose weight,
Maintenance,
metabolic adaptation,
nutrition,
plateau,
weight loss
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