The 23W Project

Why do so many women feel like they’re doing everything “right” — training hard, eating well, staying consistent — but still not seeing the results they want? In this episode of the 23W Project Podcast, Ange Drake sits down with nutritionist and nervous system practitioner Alice Scotts to unpack the connection between stress, recovery, hormones, strength training and body composition. We explore w...

After a two-year break, The 23W Project Podcast is back — and a lot has changed. 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 t...

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 t...

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 ma...

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 strat...

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 explor...

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, includi...

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...

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...

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...

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...

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 hi...

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...

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...

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 centr...

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...

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 2...

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 t...

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...

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 prote...

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 t...

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! W...

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, impr...

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_