23W Women's Fitness in Preston, Victoria, Australia | Fitness trainer

23W Women's Fitness

Locality: Preston, Victoria, Australia

Phone: +61 488 084 005

Address: 17A Showers Street 3072 Preston, VIC, Australia

Website: http://23w.com.au

Likes: 975

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• Sport & recreation
• Gym/Physical fitness centre
• Coach
• Fitness trainer

25.01.2022 ** FREE GIFT JUST FOR YOU** We know things are tough at the moment... and coming up with exciting (healthy) meals is hard! We also want to say thank-you for stopping by our page. ... We want to help you simplify your life in the kitchen with our three step recipe ebook. This was one of our first ebooks produced and it does not disappoint. Just 40+ three step recipes that are tasty and easy to make! Please share this post with anyone looking for fresh food ideas! Enjoy xxx

25.01.2022 Wahhooooo last day of lockdown in Melbourne! Celebrate with a bonus booty burner BONAZA! The studio will be back up and running as per normal Thursday morning!

25.01.2022 Thank-you to our beautiful community who participated in our Christmas raffle! We raised $510 in 4 days for @thesmithfamilyaus We feel so privileged to be able to reach out and share the true spirit of Christmas. And a huge shout out to other local business who contributed prizes! ... @melbourne_softtissue and @sknbyjanemarshall you guys rock!!! See more

24.01.2022 Need some meal prep inspiration? What about an tasty, low cal alternative to everyone's favourite... lasagne? This lasagne has almost half the amount of calories of a tradition store brought variety, but is guaranteed to keep you feeling fuller for longer. Be sure to pin this recipe as a favourite!

24.01.2022 Want to know why a one pot meal wins EVERY TIME? Check out this fresh blog and get your hands on this great, easy to make African Peanut Stew.

24.01.2022 Are you looking to get back into training? Our Intro 5 Pack PT Pass is the best way get the 1-1 support to get started. In your first session we will discuss you goals, assess your movement and make recommendations to help you return safely and progress. ... Getting started can be daunting... all you need to do is book in your first session and let us take care of the rest!

24.01.2022 Moving through life changes is hard; adjusting to new routines, new identities, a new way of life, it's challenging at the best of times... Let alone in the year that was 2020. 23W member, Bec found 23W at the start of 2021, knowing she needed a change, a way she could prioritise herself and the empowerment to gain her confidence back. This is a must read for anyone who is ready to take the plunge and make some big (or small) changes in their world.... https://23w.com.au/23w-members-spotlight-bec-smith/

23.01.2022 The silly season does not need to be silly, with these simple steps to look after yourself! https://23w.com.au/silly-season-survival/

23.01.2022 Why not make the most of your lunch break!? Meet our newest recruit and super star Pilates guru, @jojack.son If you are still working from home, make the most of lunchtime as a chance to get moving. ... We are so unbelievably privileged that this class is going to be led by 23W member and Level 2 Australian Pilates Method Association Instructor, Jo Jackson. Not only will Jo be bringing her extensive skills and expertise to the 23W community, she is a all round top chick! Head to our blog to find out more about Jo and sign up to join her tomorrow at 12! #pilates#12pmpilates #lunchtimemove

23.01.2022 There is an unwritten workout buddy code. Whether you are with a trainer or a friend... follow these guidelines: 1 I shall keep them accountable 2 I shall work hard and be a good role model... 3 I shall come into train, not chat... some banter is acceptable 4 I shall complement them on their gains! 5 I shall encourage them to realise their true potential! Give a shout out to your gym buddy below #gymbuddycode #lift #outdoorpt #preston #cellblock23

22.01.2022 Welcome to the team @rthythm_and_barre to the 23W family! We are so lucky to have found you! Alicia will be leading our Thursday and Saturday Pilates practise to help our community groove, bend, sweat and strengthen. Watch out for prenatal pilates starting in 2021!... Here are a few get to know questions from this amazing lady! 1. What do you give a damn about? Family are my number 1. The ultimate selfless love 2. Where do you most hope to visit? Lima, Peru. My partner was born there and would love to meet his extended family and also eat all the delicious food! 3. Whats your dream job? JLo or Beyoncé’s back up dancer haha 4. First job? Cashier at a fish n chip shop 5. If you had to eat one thing for every meal going forward what would it be? CHOCOLATE!!! 6. What are you most grateful for today? I cant choose 1 thing, but overall my health and the love my family give me.

22.01.2022 Are you running more in lockdown? Don't forget the importance of a good stretch. We are excited to announce that the lovely Asha will be leading our ISO squad through an additional stretching class on Sunday afternoon, start this weekend. ... In the meantime check out this great running specific routine! https://www.livestrong.com//13728126-best-stretches-runne/

22.01.2022 We are so excited to be able to engage with our community in new and different ways during ISO. Just because you can not lift, does not mean you can not work on your weak points. Your bench press is one of the harder lifts to see improvement in, which is why you are not going to want to miss this workshop. ... Next Wednesday, Dee will be bringing you all the practical tips and trick to cover: - The physical structures that are used in the lift - Common inconsistencies/weaknesses - Mobility & activation drills to improve your lift

21.01.2022 We have a little five weeks left of our current ISO squad program... The feedback we have received from this program has been so positive that we DEFIANTLY planning on keeping aspects of it. Are you ready for new daily themed challenges and wisdom bombs?... New focus areas starting from the the 28th of September! We are also thinking about keeping some online group options too...who is keen? #training #online #program #isocommunity

21.01.2022 Another 6 weeks... How are you feeling about this? For so many 23W babes continuing to be part of the 23W online training community is the one thing keeping them sane! Our online package is so much more than just online Zoom classes!... For $29 per week you have access to daily workouts, weekly accountability, daily focus areas and the power of a community of women RIGHT behind you! The ISO challenge is all about self-care, mental health, fun and having systems to keep you feeling your best! We have 2 x daily workout that are filmed in realtime, with the ability to watch back or join your trainer live. No equipment is needed to participate. We are focusing on building amazing strength foundations so that when we re-open you will be even MORE ready throw heavy weights around! There is a mixture of strength and conditioning classes, as well as boxing, Pilates and yoga. Feel free to send us a message or simply sign up using the link below! https://clients.mindbodyonline.com/classic/ws

21.01.2022 "You got to be in it to win it". From tomorrow to Sunday we will be selling Christmas Raffle tickets at 23W! There is an ABSOLUTE SWAG of prizes up for grabs! This would not be possible with out the generous contribution from:... @sknbyjanemarshall @melbourne_softtissue @tosevfit @ssomsurat @asharosie_khan @deehealthfitco Tickets are $5 for 1 or $10 for 3. Bring in some cash next time you are into train. We will also be selling tickets right up until we draw them out at 3:30pm on Sunday! All proceeds will go straight to Aussie families doing it tough @thesmithfamilyaus

20.01.2022 Getting stronger in the gym requires confidence, skill development and knowledge to safely progressive overload. Our 'Learn to Lift Worksop' series is designed to help you learn the fundamentals and workshop your technique. Come join us for our Back Squat Workshop on the 20th of February. ... This workshop is designed for beginner lifters who want to develop ability to continue to progress under the bar with confidence. We will address: Full range of movement and ways to address deficits How to correctly sit into your posterior chain Understanding hand position and it’s influence on back tightness Optimal feet position Sign up via the link in the bio. Cost: Free for 23W members and $20 for non members. #learntolift #23Wliftingworkshop #training #workshop #liftlikeaboss

20.01.2022 Can I get an AMEN?! This beautiful little quote sums up exactly why we love strength training! When you are under the bar, the real power comes from with. ... It is discipline to show up It is the patience to progress It is the confidence to be unapologetically strong! Nothing else matters! Stay tuned for a incredible feature post from @diaryofbigspoon tomorrow! #whataquote #quoteoftheday #quite #whystrengthtrainingissoimportant

20.01.2022 With more hours spent at home and the temptation to graze from 9am-9pm, do you trust your hunger cues? Join Asha as she helps you to unpack your relationship with food, get a better understanding of your hunger hormones and what food tracking can teach you about how you think about food. http://melbournefitnessdiaries.com.au/your-relationship-wi/

20.01.2022 HUGE SHOUTOUT TO OUR SPONSORS 2020 has been a crazy year but we it has been made all the more special as we finally wrap up our team challenge! We would like to thank 5 amazing local business for coming on board to sponsor our end of challenge prizes!... @rebornhair @sknbyjanemarshall @melbourne_softtissue @tosevfit @meskinandbody You guys seriously rock! If you are after a fabulous hair cut, massage, skin pamper session or leggings be sure to hit follow and get involved! #sponsors #localbusiness #supportsmallbusiness

19.01.2022 Right about this time of year you might be thinking about your 2021 goals... Don’t be a sucker for settings hefty New Years resolutions ... instead focus on: being 1% better... pinpointing your road blocks and aim for progress learning to love yourself more P.S the gorgeous @deehealthfitco and @ssomsurat are taking care of business over the next few days, be sure to get into the studio before the year is out!

19.01.2022 Sometimes it is good to sit back and acknowledge where we are at in our journal for results. This is a powerful blog that dives into the freedom spectrum and how understanding your place on it can help you move forward. Read on...

18.01.2022 As we ride this Ronacoaster together, don't forget that resilience is a learned skill. Resilience is the ability to adapt to adversity or a stressful life event. With lots of talk this week about stage 4 restrictions and extended lockdowns, keep focusing on the things you can control. ... How you respond to a situation. Who you reach out to for support. How you spend and manage your time. Your daily routines and rituals . #lockdown #inittogether #covid19 #community #fitnesscommunity #preston #melbourne See more

17.01.2022 10 days to go before we can start training clients face to face outside! Only a handful of appointment times left. In the meantime, check out this article!

17.01.2022 Flash back to our lifting party! Just a bunch of strong women ready to test their performance, cheer each other on and push their limits. #liftingparty #1rmtesting

17.01.2022 Are you keen to find out more about our ISO Squad? Or maybe you are just stuck in an exercise rut and need a little extra motivation to get moving. Our ISO membership has something for everyone:... Fun, challenging and energetic workouts A focus on over-all wellbeing Community and connection Varied movement options and classes Head to the link in our bio to sign up! Custom programming and one to one Zoom PT also available. #membership #online #joinus

16.01.2022 There is so much power and wisdom in words! Thank-you 23W babe, Hayley, for allowing us to share your beautiful journey navigating an auto-inflammatory disease and body confidence. XX

16.01.2022 Something we all need to hear today! YOU ARE AWESOME!

15.01.2022 The Bump Report is here! Ange is pregnant! And with idle hands, she has launched a project very close to her heart. She be hosting weekly prenatal workouts and vlog style diary update over on our Youtube channel. ... The Bump Report will be part diary and 100% research backed education and will lead you through the different milestones during a pregnancy and discuss important ways to keep the body strong, pain free and ready for the demands of labour and motherhood. Want to know more? Here is everything you need to know and how to sign up! https://23w.com.au/the-bump-report/

15.01.2022 The countdown is on... Only one more week until we can see our gorgeous community face to face in our outdoor training space. This week we are head down booking in clients, finalising programs, putting together new equipment and of course an epic new playlist! What song gets you in the move to train? Preston we are coming for you!

15.01.2022 Did you know we've got a whole library of Ebooks available for purchase on our website? Recipe guides Shopping lists Flexible dieting protocols Meal prep guides ... Meal templates Simply head to our website and click the '23W Shop' link to check them out!

14.01.2022 Who needs a giggle today??? Enrolment close for our upcoming challenge on Monday... are you in?

14.01.2022 That is a wrap! Another 8 week challenge done (and our only one for the year)! Watch my final challenge report as I share how I went according to the goals I set myself and give some advice on what to do now that the challenge has ended!

13.01.2022 Are you ready for Ange' week 3 progress report? In this vlog she chats programming, a little science behind strength training and the importance of recovery. https://youtu.be/uRXd65NtODc

12.01.2022 72% of expectant mums experience back pain! Studies also show there is no link between increased lumbar lordosis in pregnancy and the incidence of pain. But don't suffer in silence. Check out how you can use movement in three ways to help alleviate symptoms.

12.01.2022 Merry Christmas Eve! It’s a tradition! If you know the song, the idea is that you add on one exercise per round... good luck!

12.01.2022 Want to get your hands on a free ebook? In one week we had 50 downloads. This week we will be following up by sending our three free meal plans on Wednesday... make sure you are on the list!

11.01.2022 Are you a mum navigating new territory in returning back to work? It can be a minefield. We are so excited to announce an upcoming collaboration with @thewomensvault to present a Confidence and Personal Brand workshop. This will be an interactive session where attendees will have the chance to ask questions and gain invaluable advice from Olivia Bath, Founder of The Women's Vault. ... The Women's Vault specialises in supporting professional new Mums to thrive in their motherhood and career. The session will cover: Why it's important to rebuild your confidence before returning to work Tips to rebuild your confidence Developing your personal brand statement - case studies and examples 5 things you can do before returning to work for a smoother transition. Workshop details Date: Saturday 26 September Time: 3:30-4:30pm. Register: Register to join us via the linktree in our bio Cost: Free! (You would be CRAZY not to join us). #workshop #collaboration #women #backtowork See more

11.01.2022 Another 3 weeks of lockdown ... Melbourne we HAVE GOT THIS! Over the coming days we will be releasing more information around our October training packages, including: - 2 to 1 Personal Training - Wellness Coaching Program - Spring Challenge ... - And More. If you are not a current 23W member or already on our emailing list, be sure to subscribe to receive the latest information on packages and prices. See more

10.01.2022 Calling all pregnant and postpartum mummas... be sure to check out and save this upper body pilates session. BYO a set of small hand weights. Be sure to hit subscribe if you enjoyed this workout.

10.01.2022 A quick note to welcome home our 23W community. While there might not have been the usual high fives and cuddles... the smiles and galloping through the car park said it all. We are pretty excited by our sweet penitentiary style set up too! We have a handful of 1-1 times available. DM us to claim.

10.01.2022 Have you booked your place? We need workplace champions like Olivia to help us navigate the juggle and challenges in returning back to work after having babies. Register to join us via the link below!

10.01.2022 After a couple of challenging months, we are back running face to face training and have mazing women enquiring about our services. At the end of this month we will actually be celebrating our 2nd birthday too! Which means it is a great time to ask... are you a 23rdian?

09.01.2022 Have you ever wanted to put your leg warmers on and dance? Next week we are so excited to be partnering with an incredible local business @mixtape_studio_melbourne studio to offer our members a 2 for 1 deal. Like us, they have also had to close their doors and get creative online.... Mixtape studio/ Mixtape Matrix is an all inclusive space where people can feel free to express themselves, dance, laugh, let go of their worries and to not take life so seriously. All our classes have an emphasis on fun and passion therefore are accessible to anyone and everyone. Mixtape Studio encourages you to let go, express yourself and live out your Flashdance fantasy. If you love @asharosie_khan Friday dance parties, you will not want to miss Annabellas hot, sweaty dance workouts! Information on how to join these workouts has been included in todays newsletter and posted on the W Squad page. Who is ready to get physical!

09.01.2022 Last PT Appointments Last week when we announced 1-1 and 2-1 Outdoor Personal Training at 23W, we did not expect such an overwhelming response. We currently have only a handful of placed available. If you would like to claim you place, simply email us at [email protected] Monday 7am- to join another member... Monday 8am - to join another member Monday 9am - to join another member Tuesday 10am - to join another member Thursday 7am - to join another member Thursday 9am - to join another member Wednesday 3pm - free See more

08.01.2022 There are definitely a few ways you could adapt this recipe. But one thing is for sure it is too simple to make. DYI protein bars really are NOT that hard to make and taste a thousand times better. Get into this choccy top protein fudge bar below!

08.01.2022 During these COVID times you might be struggling to get your hands on enough workout equipment! Fortunately, you can do ALOT with one dumbbell. Check out 5 of our favourite moves!

07.01.2022 We need workplace champions like Olivia from The Women's Vault! If you are mum who has returned back to work or looking to return back to work you do not want to miss this workshop! We are so excited to be offering our 23W wider community the opportunity to join us. You'll have the chance to ask questions throughout and gain valuable tips and advice about navigating the challenges of all things careers and babies!... We will be covering: - Why it's important to rebuild your confidence before returning to work - Tips to rebuild your confidence - Developing your personal brand statement - case studies - 5 things you can do before returning to work for a smoother transition. Register to join us! https://us02web.zoom.us//tZcsf6qqj8iGtDpmAGUmrIBBPPmlBH9I5

07.01.2022 Don't miss out on all the latest news, tips and workouts! Join our newsletter list. We drop something fresh into your inbox every Tuesday!

06.01.2022 Wahoo we are half way there! Check out my week 4 progress where I chat through weight loss so far, calories deficits and macros targets! https://youtu.be/4capzLf1Zp0

05.01.2022 Have you signed up to our newsletter? While we love posting to Facebook and Instagram, we much prefer to be able to connect with you directly through your inbox. Be sure to hit subscribe to receive your Meal Prep For Busy Women Ebook. http://eepurl.com/gDuqVj

04.01.2022 Learning how to lift properly takes time! But unfortunately many gym-goers have never really been taught how to lift properly. Lifting properly means staying injury free, feeling confident and being able to progress. Over the coming weeks we will be running several learn to lift workshops for our new members to help the build their confidence on the bar. ... Tonights workshop is booked out, but we have opened up another date and time next Tuesday night (Tuesday 24th) at 6:30pm. Head to our 'What's On' page on our website to reserve your place. Sorry, this is a members only workshop. #workshop #liftingworkshop #learntolift

04.01.2022 Where do I start? After having a baby, the road back to rebuild strength can be a daunting one. Start by starting. Even just a few minutes a day can lay the important foundations to a regain your strength. ... Here are our top 5 postpartum safe exercises you can do at home! https://youtu.be/l6rOQbyFA-k

04.01.2022 Push kick out of snap lockdown like... Thanks to our amazing community for having our back! Today was a good day! Day 10583 of reopening....... #muaythai #covid #business #pushkick

04.01.2022 Running a great option to get you out of the house and clear the head. Make the most of your hour outside by checking out this fabulous blog that covers everything you need to know from breath work to gait!

03.01.2022 Are you heading away for the Christmas season? Don't forget your runners! https://youtu.be/MOchDuRf-sY

03.01.2022 We have been doing it.... ISO Baking!! Be sure to add this recipe to your list. And PLEASE let the tray cool COMPLETELY before cutting!

02.01.2022 The road back postpartum can be a daunting one. It is too common for women to compare themselves to other mums who appear to have it all together, with high expectations to get their bodies back to normal as quickly as possible. Check out Ange's 5 Month Postpartum Review... note: this blog is so MUCH MORE than about weight loss!... Join Ange as she reflects on her postpartum journey 5 month in; discussing important aspect of rehabilitation, rebuilding strength and why there are flaws in striving for weight loss.

02.01.2022 Don't let hungry decide... Don't let stress decide... When your week goes belly up, what is your default setting? Do you let your standards slip? What habits disappear?... If you need some tips on changing your default mode, check out this blog post with some great journal activities included.

02.01.2022 WHY LIFT? Get stronger Improve biomechanics & functional movement patterns Injury prevention & rehab Improve bone health & increase muscle mass... Improve mental health & resilience Be a boss when you're 80 years old #womenwholift #strengthtraining #womensupportingwomen

01.01.2022 Be the sunshine Happy Friday y’all! Who is getting in for boxing across the weekend?? Saturday morning with @ange_drake and Sunday with @ssomsurat ... #boxingwomenpreston #preston #muaythaipreston #boxingbabes

01.01.2022 Dynamic, PNF and Static: Why A Regular Stretching Routine Matters! Do you prioritise stretching in your week? Read Asha's most recent blog that explores the importance of a regular stretch routine.

01.01.2022 Let's do this! If you are in your second or third trimester, be sure to save this quick 30 minute arm, back and glutei focused prenatal pilates workout. https://youtu.be/_ol604OacVo

01.01.2022 We often feel isolated in our struggles, whatever they may be food, body image, motivation, exercise. Sometimes all we need is to hear that someone else shares our fears and insecurities. This week's feature article is not to be missed... We are so lucky that our very own Diana Gonzalez has decided to share her journey to find balance and self confidence. Click on the link below to read Diana's full interview.