Nutrition

How to unlearn your food rules

by Bronte Holding June 4, 2024

Whether we are conscious of them or not, most of us have certain "food rules" that dictate our eating habits. These rules often stem from the perva...

Posted in food, food rules, healthy eating, healthy mindset, mindset, nutrition

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What to eat pre and post workout

by Bronte Holding February 26, 2024

What you eat before and after your workout is important for performance, muscle growth, and recovery. But with so many differing opinions and info ...

Posted in anabolic window, diet, macronutrients, macros, nutrition, post-workout, preworkout, protein, resistance training, training

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Mini Santa Hat Cheesecake Recipe

by Bronte Holding December 13, 2023

It's giving festive! These delish Santa hat cheesecakes are the ultimate crowd pleaser for your upcoming Christmas party gf! Ingredients: 125 ...

Posted in Christmas, cooking, macronutrients, nutrition, recipe

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Halloween Rocky Road Recipe

by Sophie Allen October 28, 2023

Our spooky take on a crowd-pleasing classic! Perfect for your Halloween party or a scary movie night on the couch. Enjoy gf! Ingredients: 200 gr...

Posted in halloween, macros, nutrition, recipe, treat

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Halloween Banana Mummy Pops Recipe

by Sophie Allen October 27, 2023

Simple, quick and delicious, these banana pops make the perfect Halloween treat! Ingredients: 4 large bananas (cut in half) 400 grams white me...

Posted in halloween, macros, nutrition, recipe, treat

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Pumpkin Spice Cookie Dough Balls

by Sophie Allen October 26, 2023

Spookie season is upon us...which means pumpkin spiced everything! Try these easy no-bake cookie dough balls for a delish Halloween treat! Ingred...

Posted in halloween, macros, nutrition, recipe, treat

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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 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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