Nutrition

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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White Christmas Truffle Ball Recipe

by Bronte Holding December 15, 2023

YUM! These white Christmas truffle balls have just become our new festive obsession! Super simple to make, no baking required, and they taste AMAZI...

Posted in Christmas, cooking, holiday, holidays, kitchen, macronutrients, macros, recipe

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Christmas Mini Pavlova Recipe

by Bronte Holding December 14, 2023

We've put TWS spin on a Christmas classic! Perfect for a hot Australian Christmas, or just any time you want a lil refreshing treat! Ingredient...

Posted in Christmas, cooking, healthy eating, kitchen, macronutrients, macros, recipe

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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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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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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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Halloween Recipes - Pumpkin Spiced Protein Pancakes!

by Sophie Allen October 28, 2022

Halloween Recipes - Pumpkin Spiced Protein Pancakes!

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...

Posted in cooking, halloween, healthy, holidays, macronutrients, nutrition, recipe

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Halloween Recipes - Spooky Donuts!

by Sophie Allen October 27, 2022

Who doesn't love donuts? These super simple and delish Halloween donuts are the perfect spooky treat. Enjoy gf! Halloween Donuts Ingredients: 100g...

Posted in cooking, halloween, healthy, holidays, macronutrients, nutrition, recipe

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Halloween Recipes - Choc Rice Krispie Spiders!

by Sophie Allen October 26, 2022

Halloween Recipes - Choc Rice Krispie Spiders!

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...

Posted in cooking, halloween, healthy, holidays, macronutrients, nutrition, recipe

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