transformation

Strength Versus Muscle Mass: Is There A Difference?

Strength Versus Muscle Mass: Is There a Difference? By Ange Let’s start with a simple YES. In this article, we will be unpacking the difference between strength and hypertrophy and how different training programs will affect your gains. When we think about building muscle (that is laying down more muscle tissue) this is called muscle …

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The real reason you’re not losing weight and how to solve it 

The real reason you’re not losing weight and how to solve it By Ange Many women think that to drop body fat they need to drastically change their diet and nutrition habits. They often think they need a ‘meal plan’ or to follow a restrictive plan with set ‘rules’. In this article I hope to …

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Introducing Tarlee: Our Newest Rockstar Strength Coach

Introducing Tarlee: Our Newest Rockstar Strength Coach By Ange When we set out to find a replacement for one of our much loved coaches, very few candidates presented with ‘the right stuff’ to join our community. We honestly thought all hope was lost… And then, Tarlee reached out to us! Ready for a change of …

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23W Members Spotlight: Natalie Jiricek

23W Members Spotlight: Natalie Jiricek By Dee Introducing our 8 week Summer Reboot Challenge Muscle Gainer, Natalie Jiricek! Nat has been a 23W member for a while now, and her main goal for the challenge was to get stronger and gain some more muscle mass. She had a challenging start after a foot injury flared …

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23W Members Spotlight: Larissa O’Hern

23W Members Spotlight: LARISSA O’HERN By Dee Introducing our 8 week Summer Reboot Challenge Runner Up, Larissa O’Hern!  Larissa came to 23W as a new mum, wanting to feel like herself in her own body and to ease into exercising post-partum safely. As a beginner when it comes to weight training, she took this challenge …

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23W Members Spotlight: Lotti O’Dea

23W Members Spotlight: LOTTI O’DEA By Dee Introducing our 8 week Summer Reboot Challenge Winner, Lotti O’Dea!  The focus for our Reboot Challenge was to set up healthy and foundational habits that would ensure success in the long run.  Lottie came to 23W to totally overhaul her lifestyle habits, and safe to say she definitely …

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Predicting Long Term Weight Loss Success… What The Research Tells Us!

Predicting Long-term Weight Loss success and what research Tells us By Ange The definition of insanity is repeating the same thing over and over and expecting a different results… unfortunately we tend to do this when we are trying to lose weight.  Tweet As this is the last week of our 8 week reboot challenge, where weight …

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Introducing Young Gun Coach Hayley Adams

INTRODUCING Hayley Adams By Ange There are a couple of things that you notice straight away when you meet our newest coach, Hayley… first her infectious and warm smile and secondly, her ability with a barbell.  We are so excited to welcome this young gun to our growing team and can not wait to see …

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23W Members Spotlight: Enya Jasinski

23W Members Spotlight: Enya Jasinski By Dee Introducing our 8 week Upskill Challenge Winner, Enya Jasinski!  While this challenge started off on a high, with going into 2 seperate lockdowns during it was another challenge in its self. We had to adapt to online training, adjust our goals to be lockdown appropriate, and change the …

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