What are the membership options?
You can choose to be billed monthly or quarterly (3 monthly) - all subscriptions are recurring and will be automatically debited from your account
What are the payment options?
All payments must be made through Debit/ Credit cards
How often am I charged?
This will depend on the membership you selected at sign up. Either monthly or quarterly on the same date you signed up each billing period
Can I change my subscription type?
Yes, simply contact us via firstname.lastname@example.org and let us know what you’d like to swap to.
Do you offer refunds?
Refunds are offered within the first 7 days of sign up - after this you will be charged for the full period you signed up to.
Can I do a free trial?
We offer a free 7 day trial. 7 day trials are not applicable during a sale or challenge period. All card details must be added, but cards will not be charged until the free trial is over
How do I cancel my subscription?
Get in touch via email@example.com - we’ll be sad to see you go!
Do you have student discounts?
Unfortunately we don’t - but we may bring this in the future
Are there check ins?
Not like your traditional 1:1 coaching - however each week Soph leaves a FB post in the members group for all the girls to comment how their week has been, their wins, struggles + any help needed to keep you accountable.
Progress is entered every 4 weeks. Your updated program will be created based on scale weight and tape measurements
Do we upload progress photos?
Yes, you can upload your photos to 'My Progress' in the app to keep track of your journey
Do you get to keep the programs forever?
You can screenshot the programs and keep them forever, but they will disappear once you get your new program and you will need to be an active member to access the app
When I get my new programs do I lose the old ones?
Yes - we recommend screenshotting anything you want to keep for future reference
Can I access the program anywhere other than the members app?
You can access the full platform via the members log in area here: https://squad.trainwithsoph.com/
How do I choose the right training goal for me?
All programs are designed to help you build lean muscle - cut + tone has more emphasis on higher volume and reps to support weight loss, build + shape uses less volume and more intensity to help you build shape, grow your glutes has more emphasis on glutes and lower body training and TWS at home will help you to stay fit, get strong and build shape from home.
If you’re unsure - email firstname.lastname@example.org for further assistance
Can I change my training goal?
Absolutely. You have the opportunity to change your training goal every 4 weeks when you are due for a new training plan. However, if you wish to change your goal earlier, you can reach out to us at email@example.com and they’ll be happy to change it for you.
What do the different activity levels mean?
Your activity level will heavily dictate your calorie intake. They represent how much you move in a day closely linked to your type of job - for example you may be quite an active person, but if you sit at a desk all day you will likely choose ‘sedentary’. Each activity level has a description next to it with some examples - if you’re unsure email us at firstname.lastname@example.org
How often do training programs change?
Training programs change every 4 weeks.
Do you program for injuries?
You can enter injuries at sign up - but it’s best to email us prior to joining to ensure we can cater to your injuries - email@example.com
Can I switch from TWS at home to gym training?
Of course! Email us at firstname.lastname@example.org and we’ll be happy to change your training plan from gyms to home, or vice versa!
What equipment do I need for TWS at home?
For TWS at home, you’ll require a KB (this can be substituted for a dumbbell), dumbbells, long and short resistance bands and a step/bench.
Is TWS at home custom?
TWS at home is a set program that was created when we all went into lockdown. The idea was to create a program we could all do together as a sense of community and motivation.
I have some more gym equipment at home, can you program that in for me?
TWS at home is a set program, however we can add in exercises based on your set up if you email us your request - email@example.com
What if I can’t do an exercise?
You can swap any exercises you can’t do in real time in the app - simply hit the recycle button and choose a new exercise from TWS home or for the gym
Can I do training only without nutrition?
What does training only offer?
By opting for the training only program, you will have access to either a gym or home based training program, customised to your goals. This will be updated every 4 weeks. In addition to this, you will have access to all our online members pages, as well as the mindset section of the app.
I have specific dietary requirements, is TWS nutrition right for me?
Sure is! You can select from a number of different dietary requirements including:
You can also add any food intolerances or dislikes at sign up.
I entered something to my dislikes and it’s still in my meal plan, why is that?
We have an extensive list of ingredients - some double up, so it’s important to select all ingredients you cannot have - if something has come through email us and we’ll fix it for you - firstname.lastname@example.org
I am both gluten and dairy free but could only pick one, what do I do?
Choose gluten free and add all the dairy items from the food intolerance list to your dislikes - if you didn’t do this email us and we will fix it for you - email@example.com
How do I choose the right nutrition goal for me?
If you’re looking to lose weight you need to be in a calorie deficit = choose Cut + Tone If you’re wanting to build muscle and have had problem in the past doing so from a deficit or maintenance choose Build + Shape If you’d like to keep the same weight, achieve a body recomposition or build muscle a lot of newer clients can do this from maintenance calories
Can I change my nutrition preferences?
Yes, you can update every 4 weeks when the app prompts you - if you’d like to do this sooner simply contact us at firstname.lastname@example.org
I have allergies/ dislikes, where can I add these?
You are given the opportunity to add these when you first join TWS a part of the information you are required to provide. If you miss something out by accident, you can email us at email@example.com and we can add it to your list of dislikes so it doesn’t appear on any current/future meal plans.
What if I don’t like one of the meals?
Each meal in the app has a refresh button next to it. You can click it to refresh for a new meal option!
The calories seem too high, can I change these?
Of course! Reach out to the team at firstname.lastname@example.org and we can discuss adjusting your calories to suit your needs and goals.
Can I do nutrition only without training?
You sure can!
To be billed monthly, sign up here:
To be billed quarterly, sign up here:
What does nutrition only offer?
By opting for the nutrition only program, you will be given a weekly meal plan with a calorie and macro breakdown which has been customised to your dietary needs/preferences and your individual goals. This will be updated every 4 weeks. In addition to this, you will have access to all our online members pages, as well as the mindset section of the app.