Exercising and Weight Loss

Reclaiming Strength and Confidence: A Journey of Resilience with 23W’s Spring Into Action Challenge Winner, Denise H

Reclaiming Strength and Confidence: A Journey of Resilience with 23W’s Spring Into Action Challenge Winner, Denise H By Ange Drake Meet Denise H, a dedicated member of our 23W community who triumphed in our Spring Into Action Challenge. In this inspiring interview, she shares her 15-month journey with us, recounting the challenges she faced, the …

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December Member of the Month: Vivian

December Member of the Month: Vivian By Ange Drake Hey Fitness Family! Get ready to be inspired, because it’s time to shine the spotlight on a truly remarkable member of our community – the amazing Vivian!  Vivian’s journey with us is nothing short of awe-inspiring. She embodies what it means to be dedicated and passionate …

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November Member of the Month: Suz!

November Member of the Month: Suz! By Ange Drake Meet the dynamo of determination and member of the month, Suz! With a grin that’s as infectious as her charm, she’s the bedrock of our community radiating positivity and support in every crunch, curl, and squat. Despite some injuries, she turns setbacks into comebacks, inspiring us …

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Mission Possible: Hitting Your Protein Intake

Mission Possible: Hitting Your Protein Intake By Ange While all macronutrients (carbohydrates, fats, and proteins) are essential for a balanced diet, building habits around protein intake can be the best place to start. When we think about protein, we know that it is crucial for muscle growth and repair. But its role in the body …

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23W Members Spotlight: Sharon Sparks 23

23W Members Spotlight: Sharon sparks By Ange Drake While Shaz is off travelling around Europe, we want to acknowledge her recent success in our upskill winter challenge! Sharon won our muscle gainer award, putting on 1.9kg of muscle while dropping 4.9% body fat. Sharon is an OG in our community and was the previous winner …

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23W Members Spotlight: Felicity B, Our 2023 Upskill Challenge Winner

23W Members Spotlight: Felicity B, Our 2023 Challenge Winner By Ange Drake Our annual Upskill winter challenge is known for impressive results! This year, we had over 40 of our members commit to our 5-step nutrition plan to achieve insane results. The group lost over 70 kilograms of body fat, gained 12 kilograms of muscle …

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Introducing Lizi Bright: Our Newest Strength Coach and Trainer

Introducing Lizi Bright: Our Newest Strength Coach and Trainer By Ange We are excited to welcome in our newest recruit and coach, Lizi!  Lizi has joined our 23W community to support the growth of various new programs and initiatives, including Strength Beyond and Release, and grow our evening training offering.  You will find Lizi around …

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12 Weeks Can Change Your Life!

12 weeks can change your life! By Asha Meet Clare!  Clare has been a member with us since October 2021 training in our small group classes. In early 2023 Clare approached us wanting to commit to 12 weeks of personal training to tackle her hip mobility issues and pain. Here is her success story! You …

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It’s not a diet, diet! 5 principles to master

It’s not a diet, diet: 5 Principles to master By Ange If you have specific body composition goals (fat loss, muscle gain or both), results come from long-term consistency. Before looking to do anything too drastic with your nutrition (i.e. following someone else’s meal plan, cutting out whole food groups, following a specific dieting regime), …

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23W Members Spotlight: Natalie Jiricek

23W Members Spotlight: Natalie Jiricek By Asha Introducing Nat!  Nat has been training with us for 2 and a half years and most recently won our Muscle Gainer Award for our 6-week challenge! Consistency pays off! Check out Nat’s journey with us below! How long have you been working with 23W? 2.5 years since November …

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