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Ditch Your Training Funk! Unleash Your Fitness Motivation with These Proven Tricks

Ditch Your Training Funk! Unleash Your Fitness Motivation with These Proven Tricks By Ange Have you started the new year and still feel a little lost to find your fitness game? As someone who’s been in the fitness industry for over a decade, working with women from all walks of life, I’ve seen firsthand how …

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From Challenge to Change: Mastering Long-Term Fitness with These 10 Key Post-Challenge Strategies

From Challenge to Change: Mastering Long-Term Fitness with These 10 Key Post-Challenge Strategies By Ange Congratulations on completing the 6-week Spring into Action challenge! This weekend we wrapped up the challenge with our 7th lifting party and the results were phenomenal. After over a year of stepping back from ‘participating’ in 23W challenges to focus …

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It’s Getting Hot in Here: Hydration for Performance in the Heat

It’s Getting Hot in Here: Hydration for Performance in the Heat By Ange As the weather starts to warm up, it is time to think about the physiological impacts of heat and dehydration on athletic performance. Even being a little dehydrated can make a shard workout feel harder, can be significant, delay recovery and put …

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Tempo Training: Why We Use It (Sometimes)

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 …

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Empower Your Lift: A Guide to Self-Selecting Weights Based on Rep Goals

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 to us! Help us celebrate our 5th birthday with 5 amazing promos!

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 …

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The 23W Project Podcast: Our First 6 Episodes! Set Yourself Up For Success

The 23W Project: Our first 6 episodes! Set yourself up for success By Dee The 23W Project is our very own podcast to empower and educate the women we serve to thrive with wellness, wisdom and wonder. Ange & Dee are on a mission to share evidence-based information that teaches women how to lift weights …

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Member Recommendations: Podcasts!

Member recommendations: podcasts! By Tarlee Have you noticed that shiny bright thing in the sky lately? It’s beaming down on us and making our days a little warmer and enjoyable! Why not take advantage of the sun while it’s out?! Maybe you already have! Or you’ve been wanting to but need something to get you going. A …

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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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