The 23W Project

Ange Drake

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FITNESS

This is the 23W Project. 23W’s very own podcast to empower and educate the amazing women we serve to thrive with wellness, wisdom, and wonder. Your host, Ange, is on a mission to share evidence-based information that teaches women how to lift weights confidently, maximise their training results in the gym, nourish their bodies, and develop a growth mindset to realise anything is possible. Tune in to have your big questions answered.

2 DAYS AGO

Two Studios, Motherhood & Thousands of Women Later: What I’ve Learned

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 those navigating busy careers, parenting, stress, hormonal shifts and the mental load of modern life. We unpack: Why most women aren’t failing because they lack effortThe problem with all-or-nothing fitness cultureWhy recovery, structure and consistency matter more than intensityWhat actually creates long-term body composition and health resultsHow Ange’s philosophy around training, hormones, burnout and longevity has changed over timeThis episode is for women who are tired of starting over, burnt out from extremes, and wanting a more sustainable approach to strength, health and confidence. Whether you’re navigating motherhood, rebuilding consistency, entering perimenopause, or simply trying to feel better in your body again, this conversation is designed to help you move away from punishment and toward long-term progress. Future episodes will cover: Perimenopause & hormonesNervous system regulationNutrition mythsPostpartum trainingBurnout & recoveryStrength trainingBusiness & leadershipExpert interviewsMember stories and real-life transformationsFollow 23W for more: 23w.com.au

30 min
23/04/2024

Ep. 21 Striding Ahead: Preparing for Melbourne Marathon with Coach Asha

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.

21 min
19/03/2024

Ep. 20: Nutritionally Speaking With Tris Jarvis- Navigating Menopause

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

47 min
29/02/2024

Ep 19: Year of Transformation: Mapping Your Fitness Journey

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.

35 min
17/12/2023

Ep. 18 Merry Muscles: Tips for Keeping Fit During the Festive Season

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.

15 min
08/12/2023

Ep 17: Five Years Strong: Celebrating a Half-Decade of Empowering Women

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.

33 min
10/09/2023

Ep. 15: Macro versus Micro: Nutrition Coaching with Tarlee Leckie

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.

27 min
13/08/2023

Ep. 14 Do Work You Love with Alice Chien

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/]

24 min

This is the 23W Project. 23W’s very own podcast to empower and educate the amazing women we serve to thrive with wellness, wisdom, and wonder. Your host, Ange, is on a mission to share evidence-based information that teaches women how to lift weights confidently, maximise their training results in the gym, nourish their bodies, and develop a growth mindset to realise anything is possible. Tune in to have your big questions answered.

Creator

Ange Drake
Years Active

2k
Episodes

23
Rating

Clean
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© 2025 Ange Drake
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The 23W Project