Misconceptions

23W Members Spotlight: Erin Nunan

23W Members Spotlight: Erin nunan By Tarls Meet our 2022 Upskill Challenge Runners Up! Erin has been a member at 23W for a while now, and has been training for different goals over that time. From postpartum support, to post-surgery rehab, to really delving into her strength and body composition goals!  With the focus on …

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23W Members Spotlight: Amber Wood

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  …

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23W Spotlight: Meg De Melo

23W Spotlight: Meg de Melo By Dee Introducing one of our incredible 23W Mums… Meg! Meg has been a part of our community for a while now, and she is truly an inspiration!! In her 3rd trimester, with her 2nd baby, she has been able to continue to exercise regular, avoid debilitating pelvic girdle pain …

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Win Your Week: Up-skill Challenge Q and A Playback with Dee and Ange

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.  …

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Committing To Heal My Diastasis Recti In Three Ways

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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Trying to Loose Weight? Stop Making These 4 Mistakes

Trying to Loose Weight? Stop making these 4 mistakes By Tris Alexandra If you are experiencing symptoms such as PMS (tender breasts, fluid retention, bloating, cramps, headaches, mood changes, irritability), heavy or painful periods, irregular menstrual cycles, hormonal skin breakouts, fatigue, low libido, struggling to lose weight, or have been diagnosed with PCOS or endometriosis, …

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Postpartum Weight Loss: 5 Realistic Tips for Mums Wanting to Get Back in Shape

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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Lift like a BOSS: 3 Tips to Clean Up Your Cleans

Lift like a BOSS: 3 Tips to clean up your cleans By Hayley Olympic lifting is a style of lifting that involves bringing a barbell from the floor to overhead. The two main lifts are the Snatch, and the Clean and Jerk. Oly lifting also consists of many other components that assist with the Snatch …

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The Cardio Versus Weights Debate: You Do You!

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 …

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