The 23W Project

In this enlightening episode of the 23W Project, Andrea sits down with Jo Chard, a coach at 23W who has recently completed her undergraduate in nutrition and is currently studying dietetics. Jo shares her journey from a travel agent to becoming a nutrition expert and discusses practical nutrition strategies for weight management, addressing common deficiencies, and optimising overall health. The episode also introduces "Project Body Comp," a new program designed to offer tailored nutritional support to 23W members.Topics Covered: Introduction to Jo: Her background, transition from travel agent to sports nutritionist, and her role at 23W. Weight Loss Strategies: Realistic approaches to losing weight, focusing on adding nutrients rather than restricting them, and the importance of total daily movement. Common Nutritional Deficiencies: A deep dive into iron and magnesium deficiencies, their impacts, and how to address them through diet. Nutritional Advice for Active Individuals: The importance of proper fueling for energy levels and workout effectiveness, and the benefits of magnesium for muscle relaxation and sleep improvement. Meal Planning and Preparation: Practical tips for busy individuals to maintain a balanced diet and how to effectively utilize meal prepping. Project Body Comp: An overview of the new program tailored to individuals' specific dietary needs, providing one-on-one support and weekly check-ins to help achieve personal health goals.If you are keen to join PBC, register for a call back here to learn more

About This Episode: Join Ange as she dives solo into the year's first podcast, celebrating the successful launch of 23W’s second location and sharing the powerful goal-setting strategies that made it possible. Ange reflects on her journey, the transformative growth of 23W, and how setting actionable goals can lead to profound personal and professional progress. Why You Need to Listen: Insights on Opening a Second Location: Learn from Ange's firsthand experience in expanding 23W, including the mindset shift when you do the work. Goal Setting Made Practical: Ange breaks down her straightforward approach to setting and achieving goals, emphasizing the importance of focusing on actionable steps over lofty ambitions. Real-Life Applications: Discover how to apply these principles to your own goals, whether they're related to fitness, career, or personal growth. Kickstarter Challenge: Get all the details on 23W’s first challenge of the year, designed to help you manage your habits and emotions effectively, starting February 10th. Join Us: Ready to transform your approach to goals and success? Tune in for a dose of motivation and practical strategies that will set you on the path to achieving your dreams. And if you’re near our Preston or Essendon location, consider joining our Kickstarter challenge to make this year your most impactful yet. https://www.23w.com.au/

Welcome to Episode 21: Preparing for the Melbourne Marathon Season with Coach Asha 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.

Welcome to Episode 20 of the 23W Project where we delve into how nutrition can play a crucial role in navigating the challenges of menopause with our guest, Tris Jarvis, a renowned nutritionist. 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

Join Ange in the first episode of the 23W Project for 2024 as she dives into the essential topic of setting up a year of health and fitness transformation. This episode is all about getting intentional with your fitness journey, understanding the importance of realistic goal setting, and the power of mapping out your year to accommodate achievable health and fitness ambitions. Ange discusses strategies for managing body composition, the significance of dieting phases paired with maintenance periods, and introduces training concepts like minimal effective volume (MEV) and maximal recoverable volume (MRV) to maximise your results. 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.

Merry muscles.... In this festive episode of our podcast, we delve into the challenge of maintaining fitness during the most wonderful, yet indulgent time of the year. The festive season brings joy, celebration, and often a break from our regular routines. But don't worry, we've got you covered with practical tips to keep your fitness journey on track while enjoying the holiday cheer. 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.

In this special episode, we celebrate a significant milestone - the 5th anniversary of 23W. Join us as we take a deep dive into the journey that has shaped our studio. From the initial spark of inspiration to empowering women through fitness, Ange explores how our vision has evolved and strengthened over the years. 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.

Listen into today's episode as we chat to our very own 23W coach, Tarlee Leckie. 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.

Is your career at a cross road? Or has it flat lined? Maybe you are wondering why you don't feel more grateful? Or there is something missing... 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/]

The science is clear: diets don’t work. Jump into today episode where we chat to clinical nutritionist, Tris Jarvis who shares her wealth of knowledge on sustainable results, body literacy and developing a mindset to embrace change. In this conversation we discuss important topics around: 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/

Unfortunately, open discussion around the pelvic floor is still a taboo topic. We are here to change this. Today we were joined by co-director of Inner North Physio Ali Harding to chat all things pelvic floor care and muscular dysfunction. 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/

Who is ready to hit a PB? 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

Have you ever wondered what a physio does or how it differs from other allied health professionals? 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.

Today is our first solo episode with just Ange! 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 episode 9, we are celebrating International Women's Day and were privileged to interview Mira Claudia, a mindset and confidence coach who works with women to create real change in their life, leading them to great fulfilment. 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/

It is the start of a new year, which usually brings with it New Year's resolutions and goal setting.  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. 

This week we announce something very exciting, and a little sad... Dee is leaving the 23W as one of our amazing coaches.  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!

There are a few key principles to follow in order to build consistency and create progress in your results that will make them sustainable!  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.

There are lots of ways to put together a 'program', but if you have ever been that women who has gone to the gym only to feel lost... this episode is for you.  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!

So many active women are deficient in protein and they don’t fully understand its importance to getting results. Poor protein intake could be the reason why you are not getting stronger, leaner and feeling more energised from your workout regime.  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!

How often do you get a full night of quality sleep? This week Ange and Dee talk through why sleep is so important, why it often becomes the last priority, and what hormones are contributing to your energy, motivation, discipline, and cognitive function.  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.

This week Ange and Dee are delving into the science of getting stronger, which they touched on in our first episode. Understanding what actually happens within the body to build strength, build muscle mass, and lose body fat is important so that you can align your performance goals, training regime and nutrition to support this.  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!

In our very first episode, Ange and Dee jump straight to the core of why women don't get the results from their training. Feeling stuck is frustrating! And there is nothing more deflating than feeling like you are investing time, energy, and money and not getting the results you are after.  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!

Prepare to listen, learn and have a few light bulb moments along the way.  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_