In this first episode, Ange Drake reflects on the last few years of business growth, motherhood, coaching thousands of women and the evolution of her philosophy around health, fitness and sustainability.

This is an honest conversation about why the traditional fitness industry approach often fails women — especially those navigating busy careers, parenting, stress, hormonal shifts and the mental load of modern life.

We unpack:

• Why most women aren’t failing because they lack effort
• The problem with all-or-nothing fitness culture
• Why recovery, structure and consistency matter more than intensity
• What actually creates long-term body composition and health results
• How Ange’s philosophy around training, hormones, burnout and longevity has changed over time

This episode is for women who are tired of starting over, burnt out from extremes, and wanting a more sustainable approach to strength, health and confidence.

Whether you’re navigating motherhood, rebuilding consistency, entering perimenopause, or simply trying to feel better in your body again, this conversation is designed to help you move away from punishment and toward long-term progress.

Future episodes will cover:

• Perimenopause & hormones
• Nervous system regulation
• Nutrition myths
• Postpartum training
• Burnout & recovery
• Strength training
• Business & leadership
• Expert interviews
• Member stories and real-life transformations

Follow 23W for more:
23w.com.au

Sunday week, we are hosting our 6th lifting party, and we are ready to see some big numbers and lots of high fives and hear our PB bell ring!

Therefore warm-up will be:

• 10 reps bar/ 5 reps x 60kg/ 3 reps x 75kg / 1 x 85kg/ 1 x 90kg then attempt 1 on 100kg, then attempt 2 on 105kg

Bench Press: Goal 70kg

• Bar x 10/ 5 x 40/ 3 x 50/ 1 x 60 - attempt 1 at 65kg.

Asha plans on hitting 130kg

• Light 10 reps at 40kg/ 5 x 60kg/ 3 x 80kg/ 1 x 100kg/ 1 x 115kg then attempt 1 at 130kg

In this episode, she answers some questions from the community on tips to boost your metabolism, where to start if you are trying to lose weight and how to hit your protein targets without going over calories. She also spends some time reflecting on her own progress in the gym over the last 10 years.

This is a great episode to get in your ears if you have been training for a while and wondering 'what's next'. Are you also in a place where you are ready to embrace the slow and steady gains?

You might also like to go back and listen to our episode on Protein intake too: https://open.spotify.com/episode/0G3UttreipdJGOekWOnGSo?si=f57f446a9b384253

In this episode, Ange leads an in-depth chat with local business owner and director of Northside Physio, Connie Neeskens. During this conversation, they explore common misconceptions about back pain, weight loss and training in a gym. This episode is not to be missed if you need the extra motivation to start your weight training journey as a woman or have experienced any set back in your exercise routine.

Sit back and enjoy the giggles along the way.

In this episode, we discuss important IWD themes around equality, equity, the notion of 'doing it all', society's expectations and so much more. Our conversation was centred around the 2023 internationalwomensday.com  theme of 'embraceequity', which is uniquely different to the theme set from UN Women "DigitALL: Innovation and technology for gender equality".

Regardless of the IWD theme, we acknowledge both our privilege and commitment,  to lead robust conversations on real-world topics that impact the lives of the women that we serve.

Are you interested in finding out more about Empowered Woman Retreat?

https://mailchi.mp/8087bc96c4ce/empowered-woman-retreat?fbclid=IwAR10-WJaW8aSGFIz7sMJD38LyUM8LIgFehCoZBWwQlv9JGxis_wAfRdLrWI

Do you want to connect with Mira?

IG Link – Coaching you from Self-Doubt to Confidence (@mira.claudia.au) • Instagram photos and videos

Website Link - https://miraclaudia.com/

Her_TRYBE Facebook Group - https://www.facebook.com/groups/1861795713977315/

This week we chat through some basic programming variables that underpin a good program that will ensure you are making progress (rather than staying same same). 

Have you ever wondered why 'the big lifts' are prioritise over isolation work? Or wondered if you should be doing a full body or split program? Or do you need to think about periodisation?

Be sure to listen in!

Whether you're looking to refine your body composition, build strength, or simply find a sustainable approach to your fitness routine, this episode is packed with actionable insights. Learn about the pitfalls of perpetual dieting, how to establish lasting habits, and why mastering the basics is crucial before diving into strict diet regimens.

We explore:

• The difference between macro nutrients and often overlooked micro nutrients. Micro nutrients are sometimes overlooked, but they are important to ensure that you are feeling your best.
• The difference between water and fat soluble vitamins
• Common nutrient deficiencies and why fad diets can be problematic for good health.
• Tips on staying hydrated and why we should not just be hydrating with water alone.
• The role of fats in our diet and why soul foods should not be eliminated.

This episode is a great opportunity to stop and bring your awareness to your current nutritional intake to evaluate if it is working for you. If you would like to learn more about the specific role of protein - listen into episode 4: Protein 101: The missing link between training and results.

This can sometimes be problematic as you are fundamentally the same person you were last year. In this episode, Ange shares some personal insights that helped to guide the formation of our Me in 23 Challenge and why self-compassion is the one thing you should work on this year. 

Lots of takeaways and probes for deeper thinking. This is the perfect listen if you are ready to challenge your mindset and step into your power as a woman who CAN. 

• What to expect in working with a qualified nutritionist
• Why restricting food groups, obsession, overwhelm and even counting calories is rarely a long-term solution.  
• Three simple habits to master first. 
• Tips around meal prep and cooking for families
• How to reclaim energy back and so much more.

Be sure to follow her @trisalexandranurtition and https://www.trisalexandranutrition.com/

Tune in to learn what it actually takes to improve inside the gym! We cover so many relevant topics like:

- the stress- adaptation cycle and how we get stronger OUT of the gym

- the difference between strength development and programming for someone who is new to weights versus how to keep progressing if you are a more intermediate lifter. 

- different types of muscle growth

AND so much more!

Listen to this episode to understand what to expect if you see a pelvic floor specialist and if you should get your pelvic floor checked out. This conversation offers a lot of insight into how to take care of your pelvic floor health, common pelvic floor misconceptions, and symptoms that indicate you might need to see a specialist. Ali shares some easy-to-implement practical advice for women who want to return to running and exercise without leaking or uncomfortable symptoms.

If you would like to book a time to see Ali or her team, check out their clinic here: https://innernorthphysiotherapy.com.au/

It is important that to get started you don’t rely on motivation... similarly, this is also true for maintenance. Action create discipline and motivation

Instead focus on structure, consistency, knowing how to objectively track your progress and the ability to reflect regularly.

Do you know your barriers? Do you know how to work around them?

This week Ange and Dee break it down and provide practical tips (and lots of encouragement) to guide you towards a solid routine and mindset to help you to get results AND continue to move forward.

The 23W Project's first episode will be released on Tuesday. Hear from Ange and Dee as they set the scenes on what's to come!

Be sure to hit subscribe and join us over on our Instagram @23Wproject @twentythreew @ange_drake @deehealthfit_

If you answered yes to any of these questions, this episode is for you.

This week we chat to Alice Chien, a career coach and mentor, who has found her calling in helping others to find their dream career. It can be a lonely place contemplating your future and pathway and finding the right guidance and accountability from those close to you can be tricky.

In this podcast we discuss:

- How the industry and job market has changed?

- What to expect from working with a career coach?

- Common features in those who are 'stuck' in their career

- Common career mistakes

- How you can standout from the crowd

If you loved this episode and would live to carve out some more time and space to think deeply about your career, conduct a career audit and career planning, then do not miss our in-studio workshop on Thursday 31st August, starting at 6:30pm. Reserve your place HERE: https://23w.com.au/whats-on/

If you would like to get in touch with Alice directly, you can find her:

• Instagram @purposebuiltcareers [https://www.instagram.com/purposebuiltcareers]

• Facebook [https://www.facebook.com/intentmind]

• LinkedIn [https://www.linkedin.com/in/alicechien/]

We Explore:

• The essence of menopause and why it is never too late or early to start building your strongest body.
• Key symptoms and causes.
• Nutritional tips for promoting gut health and protecting muscle mass, brain health and metabolism
• Bone health and why your plate matters more than ever.
• Weight management strategies that actually work during menopause.
• Modern take on HRT and what you need to know to have a great conversation with your GP.
• Loads of golden advice for moving through menopause with confidence and strength.
  

A heartfelt thank you to Tris Jarvis for sharing invaluable insights on managing menopause nutritionally. Encouraging listeners to reach out with questions or topics they’d love to hear more about in future episodes.

Further Learning:

• Join Ange's 5- Part Power Up Online Course. Sign Up HERE before 1st April

• Join Tris' Cycle Sync Masterclass. Get $12 off Sign Up

We unpack 5 common reasons why women might feel like they are spinning their wheels... but fortunately, improving in each area is not as hard as you think. 

Tune in today for some simple, very practical tips on how to get the most out of your training!

In this episode we cover some basics on why it is so important to increase your intake when you start weight training, how much is enough, whether protein timing is a deal breaker and some really practical tips on how to measure and increase it. 

If you have questions about protein thresholds, windows and supplementation, this is a must listen!

In this episode, we dive into the world of running with our seasoned coach, Asha, to explore the ins and outs of preparing for the Melbourne Marathon season. Whether you're a seasoned runner or just starting your journey, Asha shares invaluable insights and tips to help you conquer your chosen distance.

1. Getting to Know Coach Asha:

Learn about Asha's journey into the world of running and her extensive background in the sport. From her early beginnings to becoming an expert in her field, discover what drives her passion for running and coaching.

2. Our 12-Week Coaching Program:

Join us as we unveil our comprehensive 12-week coaching program designed to prepare you for the challenges of the Melbourne Marathon season. Asha walks us through the structure, goals, and benefits of the program, tailored to meet the needs of runners at every level.

3. The Importance of Working with a Coach:

Asha highlights the crucial role of a coach in maximising your potential as a runner. From personalised training plans to expert guidance and support, discover why partnering with a coach can elevate your performance and enhance your overall running experience.

4. The Role of Strength Training for Runners:

Delve into the significance of strength training in improving running performance and preventing injuries. Asha shares essential tips and exercises to incorporate strength training into your routine, helping you become a stronger, more resilient runner.

5. Nutrition and Hydration for Optimal Performance:

Explore the vital components of nutrition and hydration in fueling your runs and optimising performance. Asha provides practical advice on maintaining a balanced diet and staying properly 

6. Balancing Running with Other Forms of Exercise:

Discover strategies for balancing running with other forms of exercise to achieve a well-rounded fitness routine. Asha shares tips on incorporating cross-training activities while ensuring adequate rest and recovery for optimal performance.

Tune in to this enlightening episode to gain valuable insights and inspiration for your Melbourne Marathon season preparation journey. Whether you're aiming for a personal best or tackling your first marathon, Coach Asha has you covered every step of the way. Don't miss out on this empowering discussion!

Want our FREE download? Download Asha's 10 Running Commandments HERE.

Ready to start using our app and get a beginner 4-week strength program for runners? Click here to join for $1.

The intention for the 23W project was always to be a great platform to interview amazing leaders in the fitness and women's health space, so what better person to kick it off than our host.

In this episode Dee shares what's next, what she has enjoyed most in her time with the 23W community as well as sharing her wealth of knowledge collected in her 9 years in the industry. This is a must listen if you are a current member with 23W, an aspiring PT or someone who is only newly graduated. So many lovely take home messages and of course, number one highlights!

In this day and age, it seems like everyone is under immense stress, and whether it is conscious mental stress or the physical repercussions of the hustle culture, your body, mind, and physical performance could b suffering! Tune in to get the rundown on what your hormones are doing in the background.

Love the 23W Project and the information we are serving up? Leave us a review wherever you are listening and shoot us a message with any feedback or topics you want us to cover!

@23wproject on instagram.

Listen in as we discuss the significant challenges faced in the early days, including wearing multiple hats and adapting to motherhood while managing a growing business. We'll delve into how these experiences have led to improved systems and a more robust member experience.

We also reflect on the evolution of our leadership style, emphasising a strengths-based approach and the importance of a diverse, high-performing team. Plus, we'll touch on how unexpected opportunities, like adapting to COVID challenges, have propelled us forward in unique ways.

As the fitness landscape continues to evolve, so do we. This episode not only celebrates our past achievements but also looks ahead to sustaining this momentum. Learn about our strategies for the future and how we plan to continue making a meaningful impact in the lives of the women we serve.

We'll explore strategies like planning your workouts in advance to ensure consistency, even amidst the holiday rush, how mindful eating and portion control can help you enjoy your favourite meals without overindulgence and setting realistic fitness goals during this time is key.

Lastly, we understand that the holiday season can be stressful, go in with a game plan, be flexible and enjoy a change in rhythm.