23W Members Spotlight: Amber Wood By Dee Meet our newly crowned upskill challenge winner, Amber! This mother of 2, absolutely bought it home over the last 8 weeks. 10% body fat down 8.7kg of body fat off 800g muscle mass on! Our challenges are more then just impressive results. Amber’s reflection highlights the importances of …
UpSkill q and A Wrap Up By Ange Drake Another 23W Challenge comes to an end! A BIG congratulations to all of our Upskill 8-week Challenge participants for putting in the hard work, developing healthy food habits, and reaping the rewards. We are so proud of what our members have achieved in this short period. …
Win Your Week: Up-skill Challenge Q and A Playback with Dee and Ange Read More »
Workplace And Community Health Check: R U OK? By Ange Drake As we get ready for R U Ok? Day on Thursday 8th September, I thought it timely to take a moment to not only ask our community ‘Are you OK?’ but also do a ‘health check’ on the wellbeing of our 23W team and …
Committing to Heal My Diastasis Recti In Three Ways By Ange Drake Repeat after me… ‘Ab separation postpartum is natural’. This gap is referred to as a diastasis and is where the 2 sides of the abdominal wall connect on a line of fascia called the linea alba In 100% of all pregnant women, the …
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Postpartum Weight Loss: 5 Realistic Tips for Mums Wanting to get back in Shape By Ange If I could go back in time before having kids, it would be to appreciate the freedom and energy to train and exercise. Despite being a trainer and director of my own female only strength training facility, adjusting to life while …
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The Cardio Versus Strength Debate: You Do You! By Ange We love that 23W is a one stop for fitness. Want strength training? Yep, that’s our jam! But we also recognise that for a lot of our members they also love to mix up their training with cardio too. And for good reason. You do …
Hip Mobility: Three Places To Put A Ball By Ange Hip stiffness is anecdotally one of the most common issues we see with working without members. Although this is due to a variety of factors, time spent sitting and poor movement mechanics in an open-foot stance (toes pointed out). Why sitting is bad for our …
Building Essential Nutrition Skills (NOPE, Following a meal Plan Is Not One) By Ange We are about to kick off our upskill challenge and are totally pumped with lessons and resources we have planned. When a lot of people hear ‘challenge’ and ‘nutrition’ in the same sentence they automatically think of rigid, prescriptive meal plans, …
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The Simple Things Done Consistently = Results Over Time By Ange Nutrition for weight loss can be seen as a complicated game of rules and self discipline. If you have ever tried to lose weight and failed, there is a good chance you have faced some barriers to your success. In reality, getting sustainable and …
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High Protein Baked Oatmeal By Ange Cals: 329/ F 11.4g/ CHO 38.6g/ P 19.2g Prep Time: 30 mins Serves: 4 Ingredients: 2 cups old-fashioned rolled oatsÂ
