Tempo training: Why we use it (sometimes) By Ange Have you heard of tempo training? This week’s focus is on the science of weightlifting, inspired by a recent training session that incorporated ‘tempo’ work. This technique typically involves extended holds, such as a 4-6-second duration, to intensify the workout. It’s not uncommon to see tempo …
Empower Your Lift: A Guide to Self-Selecting Weights Based on Rep Goals By Ange Let’s dive into the art of choosing the right weight for your workouts! As coaches, we often encounter the pivotal query, ‘Which weight should I opt for?’ My aim in sharing this information is to encourage you to engage in thoughtful …
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Happy birthday: Help us celebrate with five promos! By Ange 🥳Happy birthday to us!!! 🎉On this day five years ago we ran our first class out of our Preston training base. What a ride it has been. While our training community has been around for the last ten years in the local area, we have …
Happy birthday to us! Help us celebrate our 5th birthday with 5 amazing promos! Read More »
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 …
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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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), …
Challenge Wrap Report: your Winners for Me in 23 By Ange Our Summer 2023 Challenge has officially finished, and we are excited to announce a new group of winners. Me in 23 We were so excited about the release of this challenge to kickstart our year. This challenge was purpose-built to ensure that our members …
End of challenge wrap: Your winners for Me in 23! Read More »
Celebrating International Women’s Day with Four amazing Leaders By Ange Happy International Women’s Day (IWD)! IWD is about celebrating women’s achievements, raising awareness about discrimination and gender inequality and a chance to take action to drive change. At 23W, our community is literally packed with inspirational women and leaders who take action EVERY day to …
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Introducing Krystal By Ange Drake Meet our new head coach As 23W continues to grow, we have been on the hunt for an exceptional head coach who ticks all the boxes. Someone truly outstanding to help us continue to move into our next chapter. Out of the list of candidates, we were looking for someone …
Introducing irina riquelme! By Tarlee Meet our newest Pilates babes! We are excited to see more regular mat-based pilates on our 23W timetable. We have hand-picked the vivacious Irina, who will turn up the ‘heat’ with our Power pilates program. This intermediate Pilates program includes all the Pilates classics in a higher-intensity, more dynamic format. …
