23W is all about empowering you through education. In a world brimming with fitness choices, we recognise the importance of discovering the perfect fit for your lifestyle, no matter where you are or how much time you have. Explore our page for dynamic 8-12 week programs tailored to suit your gym access, available time, and comfort level. Plus, delve into our comprehensive online training courses designed to enhance your knowledge and skills at any life stage. With 23W, you’re not just working out—you’re evolving. Join us on a journey where fitness meets flexibility and education empowers action.
Tailored Nutrition Plans: Customised to your specific goals, dietary preferences (vegetarian, vegan, etc.), and lifestyle. Adjusted for factors like NEAT (non-exercise activity thermogenesis) and hormonal changes, ensuring a plan that works for YOU.
Learn how to eat for your goals and how to stay on track when life gets busy with your nutrition.
Accountability and Food Tracking: Weekly check-ins and progress tracking keep you motivated and on target. This will be face-to-face online or in-person call on a weekly basis. This will also include unlimited Inbody scans depending on your needs.
In-Depth Weekly Strategy: We’ll break down your nutrition and lifestyle goals each week, making adjustments to ensure success.
Education and Structured Maintenance Breaks: Learn the why behind the approach. Incorporates tailored strategies for stress management, hormonal fluctuations, and lifestyle factors like menstrual cycles.
Are you keen to make running a regular part of your routine? Or have goals of running a 5km, 10km or Half or Full Marathon distance?
This is a 12-week program that will include everything you need:
Designed for new mums ready to confidently return to exercise from the comforts of home. It begins with three weeks of gentle mobility sessions to prime your body for movement, followed by nine weeks of progressive foundational strength training.
The program is structured in an easy-to-follow format, allowing you to follow along with the app or video guides. All you need are basic workout items like micro bands, therabands, handheld weights, and a step or bench.
Safe to start as early as 2-3 weeks postpartum.
An excellent bridge back to barbell and loaded exercises.
Focuses on essential postpartum training fundamentals, including breath work, deep core strengthening, hip stability, and pelvic floor function and rehabilitation.
Are you ready to change up your training to better suit your changing physiology during the menopause transition? This program is for you!
This 12-week progressive program is designed for intermediate lifters who are ready to train in a way that best suits their physiology for optimal results. This program involves three days of progressive strength training and two days of high-intensity training or sprint interval training. It is broken into four 3-week blocks that build in intensity, enabling you to lift heavier loads over time.
This program also includes our Power Up PDF which 6-part series covering an extensive overview of the key factors that influence change and the ability to move through the perimenopause transition.Â
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This fully online program includes:
Individualised nutritional support, including flexible dieting strategies as appropriate.
Welcome to 23W Foundations to Lifting Program. This is a 15 week program broken down into 5 x 3 week blocks. It is designed for women who a new to strength training, eager to build a strong base, increase work capacity, improve movement literacy and symmetry. It is a unique, progressive program that will help you move better, feel stronger and injury free for decades to come.Â
For this program you will need to have access to a basic commercial gym set up and is based of training 3 times weekly.
