As Victoria emerges out of lockdown, there seems to be a resurgence of out-dated and misinformation circulating around about the best way to lose Corona kgs, regain strength and get the most out of your time with your PT. I get it, during lockdown we all had to make do with minimal equipment, light weights and limited space. Creativity was a crucial element behind most workout because getting the body moving was our primary goals while also over coming the monotonous daily grind of ISO life. Hopefully time spent active during ISO has helped your mobility and body weight and high reps/ light lo ..read more

Did you know that 23rdians are a group of people who subscribe to the mystical power of 23 and see it in multiple combinations throughout daily life. Have you ever wondered why 23W? Most people understand the ‘W’ as we are a women’s only community and our tag line is Wellness, Wisdom and Wonder… but where did the 23 come from? Initially we thought it cleaver that ‘W’ is the 23rd letter of the alphabet and this could then represent our mission statement of the 3 W’s. But it goes deeper than this…. here are some fascinating facts about the number we so proudly represent The letter W It has ..read more

When your week goes belly up, what is your default setting? Do you let your standards slip? What habits disappear? Firstly it is okay to fail when you face new challenges. In fact, you need to expect to fail. Failure is simply feedback. What you tried didn’t work. You need to try another method. Another viewpoint. Another strategy. Let me give you an example. You have a busy weekend and have no time to get the regular food shop done or house in order. You go to bed late on Sunday night, snooze through your workout alarm and end up running late for an important meeting. You boss calls you up an ..read more

In planning and preparing for our workshop across the weekend I came across a great concept. The Freedom Spectrum. This concept is a fantastic one to apply to lifestyle and fitness, but it can be applied to all areas of your life. From your work or running a business to keeping your house clean… we are on a spectrum between what we want versus the effort we are willing to invest or sacrifice to get there. Let’s dive deeper. I have conversations with friends, family, randoms on IG and clients almost on a daily basis about reaching their goals versus their commitment to them. Sometime ..read more

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. The last 5 months, for me, have been a rollercoaster and a hot mess in parts.  I honestly never thought it was possible to function on such little sleep, yet here I am. In this blog I want to share my postpartum journey so far, discussing important aspect of my rehabilitation, rebuilding strength and my approach to weight loss. Taking care of others and taki ..read more

In Part 1 we discussed how our body interprets signals from our brain in terms of pain signals, pain management and how to understand them. Now lets refocus on how our brain shapes our relationship with food! Food For Thought Physical pain and injury are not the only things we need to learn to listen to. Our body sends us cues about our fullness and hunger that we sometimes ignore, to our detriment. Leptin is the hormone that alerts our body to being full or satiated and ghrelin lets us know when we are hungry. Our sensitivity to these hormones has a direct relationship to weight gain and weig ..read more

Do You Trust Your Body? Plough on. Power through. Stiff upper lip. No pain, no gain.  These phrases have one thing in common, they encourage us to ignore what our brain and body are telling us. When we begin to feel run down or start to get sick we are quick to reach for something to numb the discomfort. We take sudafed to unblock our stuffy noses, panadol to numb us to our headaches and stick ice on our ankles to reduce inflammation. And I hasten to add that these methods are not wrong outright. We live in a world where we are expected and encouraged to GO, GO, GO! So to cope with work ..read more

There are so many ways you can create and re-create this favourite. But one thing is for sure, a delicious cottage pie is comfort food at its best! It is also one of those recipes that taste even better the day or days following, so it is perfect for your weekly meal prep! This recipe, alongside other easy-to-make recipes will feature in our upcoming Meal Prep Handbook being released on July 13th. This eBook will contain over 50+ fresh, healthy and belly warming foods that will help you stay on track with your fitness goals. Cottage Pie  Prep time 15 minutes, Cook time 40 minutes Serves ..read more

Ladies… Do you remember learning, in school, about the phases of your menstrual cycle, the hormones that are dominant in specific phases, and how your body responds to these hormones?  Because I sure don’t. And if I did, I certainly didn’t retain it! I started the journey of learning about the menstrual cycle and all the hormones in play when I began working with more women on a holistic level. This in-depth knowledge has helped myself and my clients to achieve sustainable health and weight-loss results.  I was also on a personal 12-month journey of ‘fixing’ my own cycle after being ..read more

Most commercial gyms don’t allow it, but squatting barefoot has a host of benefits! When new members join us they are surprised to be told to remove their shoes. As I look to rebuild my strength and stability in this awesome lift, I thought it time to highlight why lifting barefoot can help you feel more grounded, alleviate back pain, gain better depth and actually get stronger! Benefits of squatting barefoot 1. Improved Balance Shoes are designed to give you more support, however the due to the soft fabric and cushion it will dull your awareness. Once barefoot, you can achieve better con ..read more