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.

We’re in the final stretch of the 45 Day Challenge and as we look ahead to final assessments, we want to celebrate the F45 Community that showed up and showed out using WHOOP. By leveraging this wearable fitness tracker, Challengers were able to fine-tune their workouts with personalized insights into their individual performance and recovery. They tracked metrics like sleep quality, daily strain, lifestyle habits and recovery enabling them to optimize their training and maximize results.

The post F45 Challenge Powered by WHOOP Wrap-Up appeared first on F45 Training.

Along the southeastern coast of Australia lies the city of Wollongong—a city known for its stunning beaches and its beautiful rainforests. Within that town is a little-known community populated by a truly unique set of individuals—those who belong to its F45 gym. F45 Wollongong is home to members of various ages, backgrounds, and sizes. It’s home to supportive coaches. And it’s home to one very special member. Her name is Rachael Wakely.

I had the privilege of chatting with Rachael about her F45 experience, and her story is nothing short of amazing.

Rachael joined the F45 gym in 2016 at the behest of her sister, who had heard of the gym from a coworker. They both knew that the workouts would be difficult, but they were intrigued, so they rose to the challenge and took that first step. And since walking through that door the very first day, they have not looked back.

Every morning, Rachael gets up, usually before her children rise, and attends an early F45 class. Yes, she goes seven days a week! She works out and gets back home before her kids get up. It’s the perfect time of day for her. 

And now, Rachael has attended over 2300 classes! What a huge accomplishment! 

While working out has become one of her passions, her one true passion lies in being a mother to her children and in giving them a healthy example of someone to emulate. She understands that, in order to be the best possible mom to her children, she must take care of herself. That belief spurs her on every day.

In the years that Rachael has been a member, the F45 community has seen her get married, give birth to two beautiful children—via c-section—and now it walks with her as she faces her greatest challenge yet. 

Just eight weeks ago, Rachael was diagnosed with colon cancer. But she is a fighter, and the determination she carried with her when she walked into that F45 gym seven years ago has made her more determined than ever to win this battle.

To date, she has undergone four rounds of chemo, and she credits the F45 workouts with helping alleviate some of the side effects of the chemo. Even her doctors have remarked that the side effects don’t seem to be affecting her as harshly as they normally do for others. 

This is great news to Rachael, who since beginning F45 has seen a transformation not only in her physique, strength, and stamina, but in her demeanor. Rachael explains that the F45 workouts have been an immense blessing in her life. She attributes the fact that she’s a new person to the training. Since joining the F45 gym, Rachael has noticed that not only does she feel better about herself, but she’s happier, more joyful, and has become nicer to others. She truly feels that the workouts have become something to look forward to and enjoy rather than something to dread.  

And with 5,000 different combinations of exercises, we can see why! Members are never stuck in the same boring workout routine.

Rachael offers some sage advice for those considering joining an F45 gym. She admits that newcomers or those thinking about joining F45 might find the workouts daunting. The idea may even keep some people from taking that first step and walking in the door. But Rachael says to just do it and that once you get through that first workout, you won’t turn back. In fact, she believes that you will fall in love not only with F45 but with the community and the new you. The transformation you will see in your life will keep you coming back day after day.

While the cardio workouts at F45 are some of her favorites, she says she loves all the workouts and that the coaches are amazing people who work with you no matter what shape you’re in or what you’re going through in life. That, she says, has been crucial to her over the last several years, and it is especially important now. 

This F45 community—which rallied around her after her two c-sections—is rallying around her again now. The encouragement of the coaches and of the other members has gotten her through extremely difficult days. 

As we spoke, the F45 team was helping her celebrate Daffodil Day—a day created to raise awareness of cancer and to raise funds for research. This year, the F45 community donated in her honor, and Rachael’s twin sister, Ashley, made T-shirts with the F45 logo on the front and Team Rachael on the back for all F45 gym members to wear. 

Why daffodils? Because they are a symbol of life. And nothing could be more fitting to Rachael’s experience with F45. It has not only given her a new life, but it has given her a new outlook on life.

The post F45 Hero Rachael Wakely appeared first on F45 Training.

My name is Megan Garbutt and I am a member of F45 The Beach in Toronto, Ontario Canada. I’m 32 years old, and have been working in the hospitality industry for over 13 years. I have been in and out of fitness for a lot of my life, but nothing has gotten me hooked or as much of a result as F45.

Why did you sign up to the F45 Challenge?

I’ve been going to F45 The Beach for over around 2 years now and have had great results with my health and fitness. I had been away for three months before the Challenge and upon returning, I wanted to jumpstart my fitness regime to get myself back into my F45 routine. As much as I tried to keep up with doing workouts being away, it wasn’t enough and I had really let myself get out of shape. I really wanted to see what my body could achieve when staying focused and training hard. It’s incredible what our bodies can do!

What kept you motivated throughout the 8 weeks?

My team. Having such an awesome group of people behind me was undeniably my biggest source of motivation. I had support from the owners and trainers, my close group of F45 friends and training partners, and my family and friends outside of the gym. Whenever I was tired or wanted to give up, having this network of people pushing me really kept me going and kept me on track. 

What advice would you give to the next Challenger?

Ask for help and reach out for support! Your trainers are there for you! Don’t be afraid to ask questions, ways to improve, modifications for exercises, or just some words of encouragement.  

And of course, DON’T GIVE UP! You CAN do this. When you feel like giving up or aren’t yet seeing the changes or results you wanted, do NOT quit! Don’t let your mind trick you into thinking you can’t do this. You have what it takes! Eight weeks might feel long, but if you dig deep and push through, the end results can be life changing—a stronger, healthier, happier you!

What was your favourite thing about the F45 Challenge?

Seeing how truly amazing our bodies and minds are and what they are capable of. Put the phrase “mind over matter” to good use, and push through those uncomfortable moments and tough last few reps or seconds in the set. Seeing things you struggled with before now come with ease is a very cool feeling. Getting to watch and feel your body get stronger and leaner is really unbelievable.

What part about the Challenge did you find most difficult and how did you push through it?

The Challenge became increasingly hard when the COVID-19 lockdown began in Toronto in the final two weeks. I had really started to lose steam already, never mind not having the gym. We did have our home workouts, but not having my main source of motivation and accountability made it extremely challenging to keep going and training hard. I was able to push through it by keeping myself engaged and finding different, fun ways to work out—from grabbing household items for weights, using parks and their amenities, to just running outside. I also had an awesome trainer who helped get me through it all. Shout out to Jackson Cross!  He was constantly there for me throughout the whole Challenge, but especially in the last two weeks. He checked in on me, helped me whenever I needed and always had words of encouragement just at the right time. Thank you, Jackson!

The post Meet Megan Garbutt, C25 Global Winner appeared first on F45 Training.

Why did you sign up to the F45 Challenge?

I was inspired by my partner who took part in Challenge 23 and walked away with life-changing results. Not only was she the healthiest version of herself, but was the happiest I have ever seen her. I wanted the same for myself, so seeing her achieve such awesome results really influenced me to start my journey. 

What kept you motivated throughout the 8 weeks?

Definitely my health and how my body was feeling at such a young age. My trainers kept me going—they motivated me day in and day out, pushed me to my limits and allowed me to perform at my very best. Most importantly, my daughter played a huge part, as I knew that if I made this change I would be more active and healthy for her.

What advice would you give to the next Challenger?

Have trust in yourself and trust that the trainers are genuinely there for you and your goals. Never forget why you started, and lastly, stay consistent because results WILL show.

What was your favourite thing about the F45 Challenge?

The vibe and the buzz of every class made training a lot more enjoyable. Seeing different types of people from all aspects of life united in one room, working towards their own personal goals definitely was a highlight for me.

What part about the Challenge did you find most difficult and how did you push through it?

For me personally, the cardio side of things really challenged me mentally and physically. Before joining F45, a jog around the park would be enough cardio for me, so going from such small sessions to extreme workouts was very difficult. Turning up and staying consistent with training helped me get through it. It not only got easier, but I noticed myself becoming more fitter by the minute.

The post Meet Alex Sele, C25 Global Winner appeared first on F45 Training.

Why did you sign up to the F45 Challenge? 

It started as a friendly competition between me and my best friend to see who could lose the most body fat percentage. That created another fun component to this Challenge, but to be honest, signing up was far more about achieving my own personal fitness goals to see what I was capable of. I had always been fairly athletic growing up, but over the past 5 years or so, life had really seemed to get in the way of my fitness. I deprioritized my health for other things. I noticed it not just in my body image, but sleep patterns, energy levels, flexibility, and confidence, too. Although I consider myself fairly young, I decided that if I kept prioritizing other things over my general health and wellness, how I’m treating my body now could have a lasting impact on my long term health and enjoyment in life, showing up in the forms of injuries, joint pain, heart health,etc. The F45 Challenge seemed like the perfect way to kickstart my fitness goals and achieve my peak level of fitness and maintaining a more balanced, healthy lifestyle afterwards.

What kept you motivated throughout the 8 weeks?

 It changed throughout. At first, it was the excitement of starting the competition and the possibilities of what I could achieve. Then, it was seeing the results in the gym and in the mirror. After that, it really became knowing how many people were participating and going through the same struggles I was. I’m a fairly competitive person, so I often found myself saying in my head, “Just wake up and work out, man. Just eat the salad. Everyone else is.” It was a little bit that sense of not wanting to let myself or my team down, and giving it my absolute all! I would also be lying if I said that the prospect of a cash prize didn’t cross my mind once or twice during the Challenge…

What advice would you give to the next Challenger? 

Spend the time before the Challenge to really understand your own personal hurdles to a challenge like this, and then plan for ways to overcome them. Sticking to your diet and exercise routine is easy if you live life in a vacuum with unlimited resources, and at the start, 8 weeks seems like it will fly by. But it doesn’t. There are other stressors, people, events, and things in life that will happen around you, which will make it hard to stick to your plan. We all slip up a little along the way but go easy on yourself if you do, and make a plan to get back on track. Think of a few easy go-to snacks that you enjoy when you’re in a pinch for time. Understand what to look for on a menu and how many calories are in that restaurant meal if you HAVE to go out for your friend’s birthday. Know what other exercises will burn off those extra calories you had if you can’t make your F45 class that day. Stuff like that. Take the guesswork out of it and stay motivated knowing that the results will follow the discipline, because they will.

What was your favourite thing about the F45 Challenge? 

The sense of community for sure. Overall, I’ve fallen in love with the general vibe of F45 and the way the trainers really motivate and support you, but participating in the Challenge and having that shared common goal adds another element to it. You’re excited for other members’ progress and always pushing each other to get better. I never thought I could have achieved this level of fitness in 8 weeks, but the support of the F45 gym and seeing past winners helped me think it was possible—and the results were even better than I could have hoped for!

What part about the Challenge did you find most difficult and how did you push through it? 

I think this 25th Challenge had a unique struggle with the effects of a global pandemic and shutdown. The effects of that have been different for everyone, but I was really fortunate in how I was being affected during that time. I realized things that were causing me stress were just extremely minor inconveniences compared to what so many other people and parts of the world were enduring. Understanding that and seeing how people were supporting each other and local businesses during this time was really inspiring. The F45 community was no exception, and watching not only the trainers get creative with providing at-home workouts, but the members rally behind the studio and one another made me want to just suck it up and finish the final weeks of the Challenge as best as I could. I felt lucky enough to be able to do so.

The post Meet Trent Brown, C25 Global Winner appeared first on F45 Training.

My name is Hetty Boon and I am 53 years old, I am a devoted wife and mother of 4 amazing children. Born in the Netherlands, I have worked overseas most of my life in Europe and Asia and am now stationed in Singapore for the last 14 years. I am a teacher and a certified social worker, which has contributed to me being a ‘giver’ by nature. Self-care has been something that hasn’t come natural for me. Over the last 10 years, I have tried to make lifestyle changes by following diets to try to become fitter, but all those attempts have been unsuccessful.

Why did you sign up to the F45 Challenge?

In January, my mother-in-law got sick, and that made me realize that making a life change is essential. I didn’t know how to do this, and I was scared to even think about working out and exposing my body.  Through my children, I got to know Sarah Stuart (F45 Jurong CDB owner) and instantly felt a connection with her.  One day, I decided to write her a text about how I wanted to make a life change but felt stuck and if she would be willing to have a chat with me to talk about things I could do.  Sarah met with me and suggested having a few private classes with our fantastic head trainer, Shah (Shahrin Ahmat), and even though I was scared and nervous, I did that. After three sessions, Shah invited me to join the group classes, and again, even though I was so worried and cautious, I did that.

What kept you motivated throughout the 8 weeks?

The community at Jurong CBD kept me going. We have such a strong, supportive, and warm culture established that I was feeding off everybody’s energy to keep going. The moment I started wearing my LionHeart monitor, things began to evolve into another dimension for me. I could see my level of engagement and the calories I burned, and that supported me in giving 100% each session. This led to setting the goal for myself to work out every day and to give 100%, as I could now see it visibly on the screen. I guess that unleashed the competitive side in me.

What advice would you give to the next Challenger?

Find a studio like mine! Be a risk-taker, and you can do it, if you only take the first step. The first step seems super hard to take, but in hindsight, it wasn’t hard at all. Letting go and just going for it is all you need. One little step at the time. Ask for support and help, as you don’t have to go through this alone. As in my situation, I walked alongside Sarah and Shah, and they kept an eye on me. To quote Sarah: “if you don’t show up, I will hunt you down”. (…said with love!) 

What was your favourite thing about the F45 Challenge?

I was feeling stronger each little step of the way. This feeling led to me feeling more confident as well. My favorite thing was making new friends at the studio and going through Challenge 25 together, as well as building relationships with Sarah (the owner), the amazing trainers, and the members. Doing Challenge 25 with my husband, Egmond Boon, was and still is (C26) terrific. This is our special time together (like date night!). I love being a role model for fellow members, as I have heard that my accomplishment has already inspired others (if a 53-year-old woman can do it…so can I).

What part about the Challenge did you find most difficult, and how did you push through it?

I honestly didn’t find it as hard as I expected it to be. As mentioned, taking the first step was huge, but once I took that step, I didn’t find it hard, as I was committed to doing it. Taking the before photos and sharing them was hard. I still have to learn to let go of this and allow these images to be part of my journey. On days that I didn’t feel like working out, I reminded myself to live in the moment and to take one step at the time. 

The post Meet Hetty Boon, C25 Global Winner appeared first on F45 Training.

2.     What kept you motivated throughout the 8 weeks?

4.     What was your favourite thing about the F45 Challenge?

5.     What part about the Challenge did you find most challenging and how did you push through it?

The post Meet Stevie, C23 Global Winner appeared first on F45 Training.

1.    Why did you sign up to the F45 Challenge?

I had been training at F45 Toorak since March 2018, but I travelled through Central America for six weeks, followed shortly by a week in Singapore with a buffet breakfast. Not long after that, it was the festive season (which also includes my birthday), and I wasn’t about to let my Mum’s cooking go to waste! Long story short, by the time the challenge was nearing I had found myself carrying a little excess weight! As an existing F45 member, it was a no brainer for me to sign up to The Challenge and use all of the resources and support available to me to whip myself back into shape.

2. What kept you motivated throughout the 8 weeks?

I made the 8 weeks simply all about me. This was my time to focus on me and me alone, and so ‘treat yourself’ became a bit of a moto… of course, treating myself meant new activewear, runners and massages, rather than ice cream and nights out. I was also really lucky to be literally surrounded by support – support at the F45 Toorak studio (trainers and fellow members), support from friends and family, and even support from colleagues who wouldn’t dare bring hot cross buns (my weakness) into the office until after the challenge was complete.

3. What advice would you give to the next Challenger?

Build a support network around you of people who will encourage your endeavors and forgive you for any seemingly crazy behaviour you might demonstrate during The Challenge (e.g. grating zucchini into everything, and dipping cucumber into cinnamon as a “sweet treat”). Remember that you’re rewarding yourself now and in the long run by training hard, while following a great meal plan that will fuel your body with important macro and micronutrients; the F45 Challenge is not a punishment, but a kick start to a healthy lifestyle!

4. What was your favourite thing about the F45 Challenge?

Genuinely how supportive the F45 Toorak community became of each other throughout The Challenge (trainers and members, alike). My training partner, Shelby, and I have been at the studio since March 2018, so we really got to witness how everyone at the studio actively became closer during The Challenge as we encouraged each other, just as much as we competed with each other. It was so amazing to witness!

5. What part about the Challenge did you find most challenging and how did you push through it?

Maintaining discipline with my nutrition and calorie intake was the hardest part of The Challenge for me. I had to eat slightly more than what was on the F45 Challenge meal plan due to my high activity level. This meant that every additional thing that I ate was meticulously weighed or measured and recorded according to calories and macros to ensure I was prioritising protein to build and maintain lean muscle. This was admittedly exhausting after 8 weeks, but I pushed through and stuck with it because I was continuing to see the change in my body composition and fitness level. You’ll continually have little wins throughout the challenge while you keep your eye on your end-goal, and if you do that, you can push through anything that challenges you – “If it doesn’t challenge you, it won’t change you”, right??

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