Understanding Menopause And Weight Gain By Asha Khan By Ange Have you ever wondered how hormone changes through menopause effects weight gain? Before jumping into tips and strategies to maintain a healthy body fat percentage , we will unpack our main sex hormones, where they are produced and their role in reproduction and menopause. What are …
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Muscle memory and muscle hypertrophy (aka. Your gym gains) By Ange This week we asked our amazing trainers Asha to take over the MFD blog to chat muscle memory! Wow, take you time.. there is so much great information below! The term ‘muscle memory’ is thrown about fairly liberally. You play a piece of music …
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Client Spotlight: Amy Hurrell By Ange Meet Amy Amy has been a 23W babe since January 2018 and she is definitely well known around the place. Of course, this is largely due to her bubbly, friendly and outgoing nature but also because she is a huge inspiration for other women in our community. Amy has …
What Does 20g Of Protein Look Like? By Ange Women often fail to eat adequate amounts of protein. Protein protects you from losing muscle and makes you feel fuller. Protein is not only important for muscle growth and maintenance, but it is the primary building block for the health and strength of your hair, skin and nails. …
The Golden Macro Ratio For Weight Loss By Ange Flexible dieting and counting macros is a power strategy to help you be on the fastest path to strip off body fat as well as providing a bullet proof long-term strategy. What is the golden ratio? Everyone is unique. While we like to start clients at a …
23W Spotlight: Dani Foot By Ange Sometimes we sit and wait for the right time to make a change. But the truth is, there will never be the right time. For many women the uncertainty around what to eat and when, leeds to paralysis and overwhelm. We could not be more prouder of one of our …
23W Spotlight: Lucy Bell By Ange This week we wanted to share another amazing transformation following our 8 Summer Week Challenge. At 23W, we have a few mantras that underpin our philosophy, and none sum up this babe more than ‘be the hardest worker in the room’. When Lucy is training, she has the capacity to …
23W Spotlight: Katie Dunlop By Ange Meet Katie! Katie joined 23W in January this year looking to find increased support to reach her weight loss and performance goals. After moving to Melbourne a few month earlier, she was ready to jump into our female-only community and meet other like minded women. With a love of …
What’s On: Casi Scale Swap Saturday 23rd March By Ange Are your bathroom scales stuck in the dark ages? Have you seen the sexy body composition scales in the 23W change room? We are partnering with Casi Australia, a retailer of the Yunmai scales, to offer all 23W member the chance to ditch their old …
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Deadlifting, Tissue Remodelling And Our Hormonal Response To Weight Training By Ange Resistance training elicits an array of hormonal response that are important to the increase in strength and power production of the muscles. Unfortunately, many women are trapped between their ideal of a forever strong, lean and athletic looking body and the reality of …
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