training

The After Hours Athlete: Why Evening Workouts Might Be Your Best Bet

The After Hours Athlete: Why Evening Workouts Might Be Your Best Bet By Ange Drake As a fitness trainer who typically prefers getting my workouts done first thing in the day, I’ve recently jumped into a few sessions much later in the day than normal… and the results had it’s advantages! At 23W, we offer …

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Why You Can’t Feel the Your Glutes: Unpacking Quad Dominance and Tight Hips

Why You Can’t Feel the Your Glutes: Unpacking Quad Dominance and Tight Hips By Ange Drake In my years of working as a personal trainer, I’ve encountered numerous clients who struggle with a common issue during their workouts: they can’t feel their glutes engaging. Despite performing countless squats, lunges, and other glute-targeting exercises, their legs …

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23W Members Spotlight: Jasmine

23W Members Spotlight: JasminE By Ange Drake Jasmine, a recent mother as of the end of 2022, embarked on a transformative journey eight weeks ago to reclaim her personal health and wellness. Postpartum, she realised the need to shift her focus back onto her own needs. As she established a routine that allowed for personal …

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Overcoming Gym Intimidation: A 6-Week Journey to Strength and Confidence with our SIA runners up, Alice.

Overcoming Gym Intimidation: A 6-Week Journey to Strength and Confidence with our SIA runners up, Alice. By Ange Drake Meet Alice, our recent runner-up in the Spring into Action Challenge. In this compelling interview, she unveils her inspiring 6-week journey to reignite her energy, tackle aches and pains, and prioritise herself. After the birth of …

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Is Breakfast Really the Most Important Meal of the Day?

Is Breakfast Really the Most Important Meal Day? By Ange Is breakfast truly the most crucial meal of the day? As a woman navigating the complexities of diet and energy through my 20s, I’ve grappled with this question, experimenting with various routines to fuel my body, avoid energy crashes, and prevent the all-too-familiar binge cycle. …

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From Separation to Strength: 5 Things to Know About Ab Separation​

From Separation to Strength: 5 Things to Know About Ab Separation By Ange As a mum of two who has navigated the challenging waters of postpartum recovery not once, but twice, I’ve learned a thing or two about the journey back to strength and function—particularly when it comes to abdominal separation, or diastasis recti (DR). …

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Health Overwhelm? 5 Simple Steps to Ease You into a Healthier Lifestyle

Health Overwhelm? 5 Simple Steps to Ease You into a Healthier Lifestyle By Ange New Health Routine? Feeling stresed? Stop! Embarking on a health journey can feel overwhelming, but it doesn’t have to be. Here are 5 simple steps to ease you into a healthier lifestyle without the stress: Make a Plan: Start with clarity. …

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Taking the Plunge: The Benefits of Cold Water Therapy

Taking the Plunge: The Benefits of Cold Water Therapy By Ange At our recent 23W Open Day, we took the plunge—literally—into the invigorating world of cold plunge therapy. With two cold plunge setups ready for the brave and adventurous, our members experienced first-hand the myriad benefits that come from dipping into waters chilled to 6-10 …

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Unlock Better Movement: Four Steps to Improving Rib Flare

Unlock Better Movement: Four Steps to Improving Rib Flare By Ange Is this you? Have you ever taken notice of your rib cage angle? Have you ever noticed your lower ribs sticking out, almost like a ‘second boob’? Or maybe you have noticed after having kid/s your blouses and dresses are tighter around you ribs …

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Limitless Ageing: Maximising Fitness through HIIT

Limitless Ageing!: Maximising Fitness through HIIT By Ange 23W started with the mission to teach women how to lift. This has evolved into a much bigger mission of ‘how to train effectively’. Strength training is cool, but there are a few other fundamentals that are important for holistic health as well as optimal functioning as …

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