23W Members Spotlight: Felicity and Ramadan

23W Members Spotlight: felicity

By Tarlee Leckie

A lot of you have probably already met or seen Felicity around our studio as she is a staple in our morning MOM sessions, but for those who haven’t had the pleasure, meet this superstar!

Felicity joined our family in April 2023, and since then has achieved amazing results! She was our winner for the Upskill Winter Challenge, having lost 7.9kg of body fat, as well as gaining some newfound confidence when it came to her own abilities!

Recently, Felicity participated in Ramadan, but this year she approached it with a well structured plan to get the most out of not only the month but also her training.

I asked her some quick questions about her plan and experience for those who may want to learn more about Ramadan, the meaning behind it, and how one can still train to the best of their ability during this time.

Have a read below!

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1. First off, what is the significance of Ramadan and what does it involve?

Ramadan is the 9th and holiest month of the Islamic lunar calendar. During Ramadan Muslims fast from sunrise to sunset, engage in extra acts of worship, and take care to refrain from things like arguing and backbiting. The fast is a dry fast with no food or drink. Pregnant and breastfeeding women are exempt from fasting if they believe the fast will cause harm to themself or their baby. They make up the fast at a later date when they are able to. In my case I was breastfeeding but my body was more than capable as long as I was keeping hydrated through the night.

2. What was your strategy when approaching this years Ramadan? What changes did you make to your training/routine?

This year I aimed to maintain my fitness and continue to eat nutritional food. Usually I put on weight in Ramadan but not this year. I made sure to plan my meals including a high protein suhoor (the meal before sunrise). I initially focused on fasting then started training again after a few days. Every day or 2 I was training at home about 1.5 hours before breaking the fast. After a week or so I started coming in to 23w for a couple of strong sessions a week. I was able to train in the morning by dropping the weights 25% and avoiding cardio. I also did Pilates sessions in the mornings.

3. What was your biggest challenge?

The biggest challenge was eating iftar (the meal to break the fast) outside of the home. There are a lot of traditional foods associated with the month that are high in sugar, fat and calories but low in nutrients.

4. How did you adjust back to your normal training routine post Ramadan?

Post Ramadan my body was shocked by doing hiit sessions again. I usually do 2-3 boxing and burn sessions in a week and dropped my hiit back to 1 lazy home session a week. I was definitely sore for the week after!

5. What was your biggest accomplishment during this time?

My biggest accomplishment during this time was completing the spring into action challenge. The challenge finished half was through Ramadan and I managed to maintain my muscle and lose more than 3kg of body fat.

Upskill Challenge Winner - Felicity

"I’ve learned a lot about food and the need for protein. I’ve also learned that it doesn’t matter if you’re the slowest of the most fit at the gym. We are all at our own levels and need to be working on our own goals."

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Me in 23 Muscle Gainer: Natalie

"I decided to keep it simple but I was very pleased with the result."

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SIA Challenge Winner: Abby!

"Its my first time at a woman only gym and it feels so much better than gyms I have been part of in the past.Training with so many inspiring, supportive, friendly women makes it such a delight to come to the gym."

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Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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23W Members Spotlight: Felicity and Ramadan