What’s F45, you ask? Excellent question! 

F45 is heart-pounding fun! The F stands for functional, and the 45 is the amount of minutes in each class. Yes, F45 workout sessions are done in a group.

As this short video explains, F45 is group fitness with the attention of a personal trainer. It’s a global gym made by the people in your community. It’s the workout you’ve always wanted with the team you didn’t know you needed.

But it’s so much more than that. F45 is a community of people who not only want you there but who get excited when you walk in the door. The F45 community will become your extended family, your new friends, and the cheerleading squad that will inspire you to reach new heights physically and to accomplish things you never even imagined were possible.

An F45 gym is the place where the trainers will get to know you and where they will work with your level of fitness. It’s a place where people of all abilities can go and where intimidation must be left at the door.

You might worry that these workouts seem too hard, that you’re not in shape, or that you could never maneuver your body, use the equipment, or lift weights like the people in the video. But that’s one of the unique things about F45 trainers—they themselves are trained. They’re trained to work with people who have no past experience with a gym, with people who haven’t worked out in years, and of course with the experienced gym member.

The F45 trainers know how to adapt all the workouts to you personally. Their goal is to help you get healthier and to help you improve your fitness level so you not only feel better physically but mentally as well.

That’s what fitness does. It improves your overall physique and your outlook on life. The amount of members who have told us that their lives have been transformed by F45 is countless. 

We have seen people recover and become stronger after serious accidents, after breaking a bone, after surgeries or cancer, and more. Our bodies are resilient, and when we hone them and treat them well, we become healthier.

That is why when you start training at an F45 gym, you will see a transformation that doesn’t come easily from other gyms. In most gyms, you show up, do your workout, and go home. You don’t really interact with the other members, and you may get a “hi” and a “bye” when you enter and exit. Unless you sign up for a private class or ask for help, your interaction with others is minimal.

But at F45 you are part of the family. You are wanted, and you are valued. And after just one class, you will want to be a part of this amazing F45 community.  

So what are you waiting for? Visit our site to learn more about F45 gyms and to find one near you!

By: Susan Ciancio

The post What Is F45? appeared first on F45 Training.

This kind of sounds like home, doesn’t it? Well, in a way it is. This is what happens in an F45 gym—your home away from home.

F45 workouts are done in a group setting. Though the trainers can adapt the workouts to suit your needs and your abilities, the workout is done as a community, which means that you are an integral part of that community. You get to know the trainers and the other members, and you begin to build a new type of family.

What does that look like in the F45 gym? It looks like trainers and fellow gym members cheering you on. It’s camaraderie when workouts are tough. It’s encouragement when you feel you just can’t do one more rep or one more jump. It’s inspiration when you see people overcoming challenges and know that they did it because of the team atmosphere. 

The F45 community is welcoming, accepting, and makes you feel that you matter. And our latest F45 video gives you a glimpse into how unique and special this community is.

Why does F45 do group workouts? We believe that working out as a group is better for you—mentally and physically.

A recent Iowa State University article explains why group workouts are much more effective than working out alone. According to the article, “Past research has shown that people who feel more connected in their exercise class attend more sessions, arrive on time, are less likely to drop out, are more resistant to disruption and are more likely to have greater mental benefits from the exercise.” Simply put, group workouts make it easier to stay motivated and to develop good habits.

And BBC Science Focus reports that studies have found that “when people have a greater sense of ‘groupness’ in an exercise class or setting, they are more likely to have enjoyed it and pushed themselves to greater exertion.”

We wholeheartedly believe this, and that is why F45 workouts are built around you. Our coaches are trained to make the workouts accessible to people of different fitness levels so they can suit your needs and abilities. They push you to achieve your goals, and when you have achieved them, they help you set new goals.

When you enter an F45 gym, you will become part of the family. You will feel like part of the family. And you will want to keep coming back day after day. 

That community feeling is life changing. That is F45.

If you would like to be part of the F45 community, visit our site to find a studio near you.

By: Susan Ciancio

The post Community Workouts Offer Amazing Benefits appeared first on F45 Training.

Recovery is unique to the individual’s experience, although there are a few top ways to allow your body to rest and regain strength. 

Using tools like the fitness wearable WHOOP can be a key factor in helping you fine tune your mind-body connection as well as a reminder to the days that you really need that extra rest. Whether you are someone who is training for a marathon and has a training program planned or just getting into your fitness journey, recovery days will be necessary. 

The fastest way to a good recovery is always going to be substantial sleep. But how we achieve good sleep is dependent on the choices we make during the day. Calming the nervous system through different mental and physical methods throughout your day and before your time to rest is key. The WHOOP Journal, the F45 Training App daily tracking or even a good old fashioned paper journal allows you to log these types of activities daily so you can track consistent patterns that highlight the rituals that factor into your quality of rest. For example, noting how much caffeine you are consuming and at what times, or measuring levels of stress to tangibly see where stress is coming from and better understand how to manage it. Another great way to gain better sleep is consistency in the time you go to bed and wake up. Creating a routine around your sleep schedule can help your body connect to your circadian rhythm and trigger sleepiness or rest when it’s needed.

Active recovery days are also vital when it comes to putting the body under physical stress. Track workout studies have shown that active rest, i.e., slow jogging or walking during the rest interval between repeats, helps clear lactate faster than passive rest (where you simply stop). This allows athletes to continue exercising at greater intensity and for longer periods than if they stopped. The same concept applies to your days off from regular training. Active recovery helps promote muscle recovery, prevents soreness and injury. The goal is to increase blood flow to the muscles without exerting energy that creates more fatigue. Increased blood flow helps reduce inflammation and release lactic acid. Popular methods of active recovery include dynamic mobility exercises, hydrotherapy, massage therapy and general light physical activity like walking or swimming. These activities are also less intense and in many ways can have a positive impact on your mental health. Choosing an active recovery method that brings you joy or peace is an underrated way to recover the mind and the body at the same time. 

For example, if you feel crushed from a training day and have sore legs, doing dynamic stretches through the areas that feel stiff and going for a 30 min walk listening to your favorite song or podcast can help increase your recovery faster. Ultimately listening to your body and finding the routine that works best for you is the one that is most effective. 

What recovery activity will you try this week? Show us and tag @f45_training on Instagram.  

Still not sure where to start? Check out Mondrian 30 or Calypso Kings in the F45 Training App.

If you haven’t yet picked up a WHOOP band, there’s still time! Visit f45training.com/f45-challenge/whoop/ to learn more and order your band to finish out the 45 Day Challenge strong.

The post Understanding Recovery appeared first on F45 Training.

I love being active in both my work and spare time which requires me to be aware of how I can keep my body sustainably functioning. Even as a wellness coach, having a fitness tracker like WHOOP helps remind me when I need to take some extra time for my body to recover.

Here is a snapshot of some of my most active days and the way I used my personalized data from WHOOP to optimize my fitness and recovery:

Catching Waves

• Recovery: 80%
• Activity strain: 17.5 – Surfing

I went surfing twice this day when there was good surf swell. On days when I surf a lot, I need to stretch my upper body. On this day I took about 15 min dedicated to those muscles. I also make sure I get extra rest so my body has time to relax.

Getting Strong

• Recovery: 76%
• Activity Strain: 12.6 – F45 Training & Movement

This strain number came from two workouts that were focused on mobility and strength over intensity. This day was the only day of the week that I didn’t surf during the swell and needed some extra time to recover. I did hydrotherapy (hot/cold temp exposure) and got a massage.

Working Through & Responding to Fatigue 

• Recovery: 63%
• Activity Strain: 15.1 – Coaching & F45 Training 

This was a day that I got a workout on my own as well as coached a couple of classes. My body was having a harder time recovering due to some travel. Days like these are always reminders for me to go to bed earlier and make sure I am eating foods that my body needs to regulate itself.

Learn more about how you build strain with WHOOP in your workouts and daily activities with this article from our partners at WHOOP: How Does WHOOP Strain Work?

Be sure to log your workouts with the brand new F45 Training activity in the WHOOP App to track patterns and performance through the 45 Day Challenge. If you haven’t yet picked up a WHOOP band, there’s still time! Visit f45training.com/f45-challenge/whoop/ to learn more and order your band to finish out the 45 Day Challenge strong.

The post How Cristina Chan Balances Strain & Recovery appeared first on F45 Training.

Welcome to Week 1 Challengers! We know you’re already crushing it and we’re excited to be on this journey with you. It’s no secret that setting specific goals and tracking your habits can help you reach your health and fitness goals. When we take a closer look at our habits, we’re paying more attention to the behaviors that are either helping or hindering us from reaching our goals. We can then use this information to make small realistic changes that will add up over time resulting in positive sustainable change. Let’s dive deeper into how you can use tracking as a tool during this 45 Day Challenge.

Getting started in the F45 Training App:

Setting unrealistic goals and expecting to stick to extreme/restrictive habits perpetuates the “all or nothing” mindset and leads to discouragement. We want to break away from this cycle and focus on feasible positive change that you’ll actually want to stick with. This is where setting S.M.A.R.T. goals in the F45 Training App at the beginning of the 45 Day Challenge can help.

At Check-in #1 you’ll set your S.M.A.R.T. goal(s). This goal should be:

• Specific
• Measurable
• Attainable
• Realistic
• Time-Bound

Don’t worry, the F45 Training App will walk you through the S.M.A.R.T. goal process! 

Once you’ve set your goal(s) you can track your Challenge journey via the F45 Training App,  giving you that extra accountability to build consistent habits to reach your goals. In the app, you can track things like water intake, sleep, whether or not you had a macro-balanced meal, and if you attended your workouts. 

You can also log and share your results for fitness assessments like Playoffs or Benchmark to know how you’re performing and improving over time. We recommend leveraging the notes section to track any variables such as performance readiness (injury? fatigue?), recovery or sleep (maybe you did an ice bath or breathwork the day prior? Did that have a positive effect on your performance?). This will enable you to look back on past weeks or months and begin to identify patterns that may be contributing to your recovery and performance. 

Tracking habits in the WHOOP Journal:

In addition to F45 Training App tracking, you have access to highly individualized insights from WHOOP! According to WHOOP, the Journal is a “customizable feature which allows you to log specific choices, behaviors, and other variables that may impact performance on a daily basis”. The Journal offers a wide range of over 100 behaviors (across several categories) to choose from so you can easily track and see their effect on your physiological metrics. WHOOP reports include some of these categories:

• Recovery (acupuncture, ice baths, massage, and stretching)
• Sleep (blue-light blocking glasses, sound machine, sharing a bed, etc)
• Nutrition (choices such as paleo, plant-based, or a late meal)
• Supplements (melatonin, turmeric, and more)
• Medications (including dosage and frequency)
• Lifestyle (things like working from home, alcohol consumption, sex)
• Mental Health (anxiety, therapy, journaling)
• Reproductive Health (menstruating pregnant, trying to conceive)

As you fill out your daily journal, WHOOP stores the information and gives you an in-depth analysis of how the behaviors you record correlate to changes in your recovery. Learn more about tracking with WHOOP here.

Between the F45 Training App and WHOOP Journal, you’ve got science-backed tools to help you build sustainable habits & reach your goals, and we love to see it. Remember, F45 is more than a gym, it’s your team, and when it comes to success, there’s strength in numbers. Your F45 coach and studio community is there to support you along the way!

Have you ordered your meals for the remainder of Challenge? Check your area here for suppliers here.

For nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Using Tracking As a Tool To Reach Your Challenge Goals appeared first on F45 Training.

Are you hoping to live a long, healthy life where you feel energetic and strong into your octogenarian years? If so, read on because we explain how you can use strength training to not only build muscle but to care for your entire body—and add healthy years to your life. 

Strength training—known also as resistance training—is any exercise that uses resistance to build muscles. You can do this with free weights or weight machines, resistance bands, and you can use your own body weight by performing activities such as yoga, planking, and squats. 

A good strength training program should target every major muscle group—including those in the back, chest, shoulders, abdomen, in your arms and legs, and your glutes—to push, lift, or pull.

Strength training is crucial as we age because, according to the National Institute on Aging, muscle mass and strength increase from the time we are born until they peak about the age of 35. From that point on, they begin to decline. So if we don’t continually strengthen our muscles, they become weak.

Strength training has more benefits than you probably know. A study published by the British Journal of Sports Medicine in 2022 reported that “muscle-strengthening activities were associated with a 10-17% lower risk of all-cause mortality, cardiovascular disease (CVD), total cancer, diabetes and lung cancer.”

But strength training offers additional benefits as well. It reduces body fat and builds lean muscle mass. It increases strength and endurance and improves flexibility. Strength training also helps manage glucose levels and can help reduce levels of chronic inflammation in your body. It promotes heart health, and it aids in bone health, which is vital as you age. As many older people know, osteoporosis—a loss of bone mineral density—is very common after the age of 50. Because strength training improves bone strength, bones are less brittle and less likely to break. 

Strength training is even beneficial for brain health. According to the American Association of Retired Persons, “One study looked at 970 people living in senior communities who had no evidence of cognitive decline. Researchers put the subjects through a series of strength tests, measuring their upper and lower extremities. Over the next 3.6 years, 15 percent of the subjects developed Alzheimer’s disease. But their risk was strongly determined by where they fell on the strength scale: For every 1 point increase in muscle strength, a subject’s risk of Alzheimer’s dropped by 43 percent.”

With all these benefits, it’s easy to see why we should work strength training into our weekly routines. 

So how often should we do strength training? Everyday Health explained recent research, which found that thirty minutes to an hour of strength training each week produced the most benefits in terms of longevity. The study also found that participants who performed any type of strength training “had a 15 percent lower risk of premature death from all causes” and that “weight training was linked to a 10 to 17 percent lower chance of early death from diabetes, cancer, and cardiovascular disease.” Further, there was “a 10 to 20 percent reduction in the risk of early death from all causes and from cancer and heart disease” with just 30-60 minutes a week. 

We know that this has likely gotten you excited and that you’re wondering how to start. It’s easy! And there are so many options! If you want to begin at home, you can buy a set of dumbbells and some bands. Adding planks, squats, or some yoga to your daily routine will help. But of course most people do not have varied weight sets or weight machines in their homes. That’s where F45 comes in! F45 has great strength-training workouts, and during the workouts, our coaches are there to teach you and make sure you’re doing them correctly so you don’t damage your muscles.

The National Institute on Aging reports that “about 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.” 

Don’t let this be you! Take steps now to care for your future body. Just thirty minutes to an hour a week can make a huge difference in your quality—and quantity—of life. 

The post Want Longevity? Start Strength Training appeared first on F45 Training.

What do I need to do?

• Ensure you have the latest version of the F45 Challenge app and have completed the Leaderboard onboarding popup to show up on the Studio Leaderboards.
• During Trials week, ensure both your selected gender in your F45 Challenge app profile and the assessment you complete match (e.g. Female Gender selected in your profile and Female Assessment completed).
• Feel free to explore the assessments now however they must be created and completed before midnight on the same day the Workout Stage is scheduled. For example you must complete the Stage 1 Assessment on Monday Jul 11 before midnight for your score to be recorded!
• Think of the LionHeart, Attendance and F45 Trials Assessment leaderboards as different activities you can participate in! You DON’T require a LionHeart to participate in the Assessment or Attendance Leaderboards for example.
  • Note if your studio uses Glofox as a billing provider they will not have an Attendance Leaderboard but will still have LionHeart and Assessments!
• Only Assessments will have Global Leaderboards for F45 Trials since this is the focus. There will not be global leaderboards for LionHeart or Attendance.

What is F45 Trials?

Whether you’re an F45 novice, or 20 years into your fitness journey, this is your opportunity to train your heart out and push yourself forward. Seven days. Seven brand new performance-based workouts. Each designed for you to put your fitness skills to the test and show us what you’ve got. Over the course of the week, you’ll get the chance to complete seven workouts (or “Stages”) with paired self-reported, performance tracking via Assessments in the F45 Challenge App. Additionally, In Studio Leaderboards will highlight the Top 10 performing members at your studio as well as global leaderboard showcasing studios with the highest average.

F45 Trails assessments in the F45 Challenge App

Similar to Wahlberg Week, each day you will be able to complete an assessment tailored to each F45 Trials stage. You can explore these now ahead of F45 Trials week in the Track > Assessments section. During F45 Trials week if you record a result for all the assessment exercises (shown as 100% completion) on the same day before midnight your assessment score will be recorded for your studio and, if you’re in the Top 10 for that day, displayed on the Assessments Leaderboard in your studio!

For example, take Susan who attended the Stage 1 Class in-studio on Monday. After class on the way to work and on the same day (timely) Susan accurately recorded each of their exercise results in the F45 Challenge App for the F45 Trials Stage 1 – Female assessment (100% completion!). Susan double checked her gender was also set to Female in her profile. The next day when coming into the studio, assuming they scored in the Top 10, Susan will see themselves on the Female leaderboard.

Now take Jose who attended the Stage 1 Class in-studio on Monday as well. After class, Jose started recording their results on the way to work but forgot to complete all the exercises. The next day when coming into the studio, Jose will not see themselves on any leaderboard.

How does the assessment scoring generally work for F45 Trials?

As part of Trials Week, members will be able to track their results each day in the F45 Challenge App under Track > Assessments. Scoring is all handled in the F45 Challenge app via the Assessments feature.
The scoring itself is based on assumed weights and/or reps being used or assumed distance traveled for each scored exercise, with each exercises’ scoring being weighted equally within an assessment. Adjusting the inputs will vary your score according to the inputs entered. Scoring for each day has been tailored in such a way that performance, speed and strength are weighted equally however it does NOT take into account the individual’s performance level.

What is a “good” score?

Scoring doesn’t take into account your fitness level (New Trial-er, 100+ Classes, Age, etc) however we broadly expect the majority of members to average between 250 to 500 points and will be analyzing all the data post-Trials week to help inform and guide future workouts and assessments to keep them balanced, challenging and engaging. Completing any of the F45 Trials Stages is an accomplishment and setting your personal assessment score is more important than defining a “good” score!

When do I have to submit my assessment?

Before midnight on the same day of the assessment in your timezone. All completed assessments will be auto-submitted. The next day pop into your studio to see if you’ve made it into the Top 10 for either the male or female studio leaderboard.

What date are the assessments tied to?

1. Stage 1 – Monday – Jul 11
2. Stage 2 – Tuesday – Jul 12
3. Stage 3 – Wednesday – Jul 13
4. Stage 4 – Thursday – Jul 14
5. Stage 5 – Friday – Jul 15
6. Stage 6 – Saturday – Jul 16
7. Stage 7 – Sunday – Jul 17

What if I can’t complete a particular exercise?

That’s ok! If you can’t complete a particular exercise for any reason you can now flag the exercise as ‘Did Not Attempt’ and your score will still count!

F45 Trials Leaderboards in the Studio

In addition to the F45 Trials Assessments leaderboards we are also releasing two new Leaderboards for Attendance and LionHeart shown on TVs in your studio.

Can I customize my Leaderboard display name and picture?

Yes! You will have the opportunity to bring your own personality to F45 Trials. If you’re on the latest version you will be able to set a picture and name or anonymize it completely.

What if I’m not on the Top 10 Studio Leaderboard?

That’s ok! The F45 Challenge app now supports graded assessments. If your assessment result score puts you in the Top 30% of all submitted assessments after the scheduled assessment date (approximately 24-36 hours later!) we will provide you with a %. If you’re outside of the Top 30% you will not see this.

How will the Assessments Leaderboard work?

The Member Assessment Leaderboard is the primary focus for F45 Trials and rewards you based on your fitness performance. The Member Assessments Leaderboard is self-reported data and as such should NOT be relied upon as a concrete assessment of your fitness level. It is intended to be a fun way to engage our global community and provide insights for members to compare (similar to Benchmark and Playoffs). It is not intended to be an exact science.

What results are shown on the Member Assessments Leaderboard?

The Leaderboard will populate based on specific F45 Trials assessments that you complete that are 100% complete and submitted timely (on the same day before midnight). There will be a male and female version of the leaderboard. Ensure both your selected gender in your F45 Challenge app profile matches the assessment you complete (e.g. Male Gender and Male Assessment). You will then appear on the relevant leaderboard the following day.

How will the Global Studio Assessment Leaderboard work?

We are also launching a Global Studio Assessment Leaderboard during Trials Week that will showcase the top studios globally based on the studio’s members’ daily and weekly average scores (e.g. all Stages). If your studio is in the Top 10, you will see a Top 10 version and if your studio isn’t in the Top 10 you will see the three studios ranked above and below your studio.

How will the LionHeart Leaderboard work?

The LionHeart Leaderboard rewards working out in the Studio wearing your LionHeart band. Over the course of the week each LionHeart member’s points are totalled and the Top 10 highest scoring LionHeart users will be showcased.

How do you earn points?

The same way points are earned currently for LionHeart. There is no change to the LionHeart scoring system.

How will the Attendance Leaderboard work?

The Workout Leaderboard rewards working out in the Studio or performing an at-home workout via the F45 Challenge app. It rewards consistent weekly training habits whilst giving bonus points for in-studio group workouts.
Note that if your studio uses GloFox the Attendance Leaderboard will not be shown as we don’t have an integration yet.

How do you earn workout points?

There are three ways to earn points:

1. Workout Points:
   1. Every day you work out in the studio or at-home via the F45 Challenge app you are awarded 10 workout points. The maximum workout points you can achieve each day is 10 (or 70 for the week). You currently do not receive extra points for working out more than once per day.
2. Streak Points: For each 3-day consecutive workout streak in a week, you’re awarded 10 points; with an extra 10 points awarded for working out every day of the week. The maximum workout streak points you can achieve in a week is 30.
   1. 7-Day = 30 points
   2. 2 x 3-Day = 20 points (either split or back to back is fine)
   3. 3-Day = 10 points
3. In-Studio Bonus: For in-studio visits only, on certain days of the week, members will receive bonus points – this is on days where motivation is tougher as well as the more challenging workouts. The maximum in-studio workout points you can achieve in a week is 30. These points do not apply to at-home workouts.
   1. Monday = 10 points
   2. Wednesday = 5 points
   3. Saturday = 5 points
   4. Sunday = 10 points

The post Everything you need to know appeared first on F45 Training.

In preparation for Saturday’s Blue Arrow workout (as part of Wahlberg Week) we’re sharing a sneak peak of what to expect for studios running the new Concept2 TVs and how to interpret them!

Don’t forget to record your results in the F45 Challenge App under Track > Assessments and share your scores.

The distance targets are:

• Row erg = 2500 meters
• Bike erg = 5000 meters
• Ski erg = 2500 meters

The pace zones (which impact the bar color) are:

•  >= 2:20
• 2:00 >= 2:20
• 1:45 >= 2:00
• 1:30 >= 1:45
• <= 1:30

Note studios are able to enable or disable the F45 Concept2 TV at their discretion for Saturday’s supported Blue Arrow workout. Reach out to your studio if you have further questions. If your studio is not using the TV for any reason you can still track your results via the display on the Concept2 machine and record your results in the F45 Challenge App under Track > Assessments!

The post Blue Arrow (Sat) guide for Concept2 TV appeared first on F45 Training.

Elevate movement card:
The movement calendar provided for the Elevate challenge is designed so you can repeat mini fitness challenges, and track your progress along the way. The focus should be on incidental movement, a goal-oriented focus during your workout sessions with the movement of the day, and trackable challenges such as 50 burpees challenge and the 500m row.

Benefits of HIIT for fitness:
Those brief windows of relief in your workout have an incredibly important role in improving your fitness. Your body has an amazing ability to source and burn energy, but it can only do so much untrained. Your fitness levels are connected to your body’s ability to source and burn energy, and generally, the more proficient it is in doing so, the more you can achieve in a workout. The good news – this can be trained, by sticking to the intervals.

In your F45 sessions, you should make sure to stick to the working time and rest time, no longer and no shorter. The workouts at F45 are designed specifically to challenge the body’s energy systems enough so that they get better at sourcing and burning that energy. So embrace the rest, but when a coach tells you to start working, get straight into it! When they say hold on for those last few seconds, HOLD ON! You can do it!

The post The benefits of HIIT for your ELEVATE schedule appeared first on F45 Training.

Finding the time and motivation to work out during holidays can be tough. The change in routine and environment can make it difficult to stick to small activities you may normally make time for in your daily life. Whilst training around the holiday period may look a little different to normal, it doesn’t have to require huge fitness losses. Here are some tips to help you with holiday habits to stay on top of your health journey and overall mindset. 

Set realistic goals
When everyone is kicking back and relaxing, it may not be sustainable to keep up the rigorous diet and training regime. Be aware of this and set your expectations for what your progress will look like during this period. For example, you may be away from the gym and not be able to attend any classes, so it’s likely your strength goals may be put on pause for a moment. It is important to recognize this and factor your fitness goals into this for a realistic idea of what you can achieve. You may need to push out your strength goals by a few weeks to cater to the holiday period.

Switch up your exercise regime
Whilst you spend time out of your daily schedule, make use of the different activities you have available. Whether you are going for a kayak along the lake or a walk along a new trail, these exciting and new adventures are all active activities that will make your body feel good and keep active. You may even discover a new hobby!

Flexible nutrition
The holidays bring gatherings, parties and meals where you don’t have control over your food. In these circumstances, we recommend you take a flexible and mindful eating approach. You can learn more about practicing food freedom around the holidays with this recent blog article. 

Travel workouts
If you are still craving a workout while traveling but are lost as to what you should do – don’t forget you have an endless library of workouts at your fingertips on the F45 Challenge App. There are both weighted and non-weighted options available to suit whatever equipment you may have on hand! This can be accessed through the ‘TRAIN’ tab in the challenge app. 

Remember, working out should always be an enjoyable experience, enjoying the process is what will drive long-term commitment and results. It is okay to take a break from your strict schedule sometimes and relax with loved ones. These tips should help you keep on track and ready to continue smashing your goals!

The post Training + The Holidays: Tips, Mindset, and Travel appeared first on F45 Training.