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.

In preparation for Stage 6, we wanted to provide some guidance around how members should enter data in for the assessment.

Stage 6 is a partnered workout (teams of two), this means teams of two will be working together taking turns (i.e. only one person at a time) to get the highest number of combined reps they can for the exercises once they have achieved the buy-in.

The Stage 6 assessment will track only the assessed exercises, not the buy-in exercises. If a pair doesn’t meet the buy-in target, they must mark the exercise they didn’t get to do as ‘Did Not Attempt’.

If the pair does meet the buy-in target, they are then going to count their reps, add them together and enter the combined total into the exercise field, not the individual reps.

For the erg-machines, members will work in a relay format, taking turns to achieve max distance combined and must enter their combined distance into the exercise field

If members only put in their individual reps/distance, their scores will be far lower than they should be getting.

Happy Trialling!

The post Tracking Stage 6 in the F45 Challenge App 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.

Almost a year in the making, we’re excited to announce the rebrand of the F45 Challenge app to be the OFFICIAL and singular F45 Training app for iOS and Android. We’re also thrilled with the early feedback…

“Love this! So easy to book classes. Keeps all my F45 stuff in one place!“
“I like that all of the info is in one app.“
“Love the new display of the LionHeart details. It’s great that it’s all in one place now too.“
“Loving the new booking feature on this app! It’s so great to have it all in one place.“
“Love being able to book & check training all on one app. Love the dates easily accessible on top of bookings. Keep the great updates coming!“

For this first release we’ve prioritized existing F45 members first, addressing the most reported pain point of “too many apps”. This has involved a significant amount of effort earlier this year; creating a home for the F45 Challenge in the new app, integrating all the capability of LionHeart and now with the global rollout of class booking we can say we have one app that does it all.

Our strategy is unchanged – we’re committed to building the best, all-in-one F45 Training app so you can maximize your membership for the world’s best workout.

What’s new?

Book classes, join waitlists and check class schedules. With our exclusive F45 booking experience see all of our workout brands you know and love as well as exactly whether its a cardio, strength, recovery or hybrid day. You can also book an in-studio body scan, helping you to understand your body composition and personal fitness journey. This feature is for eligible Mindbody studios currently. We’re actively working on Glofox studios but don’t have a firm timeline to share yet.

What do I need to do?

Existing F45 Challenge app users – go to the app store and ensure you have updated to the latest version of the F45 Challenge app (it may already be renamed to ‘F45 Training’)
New F45 Training app users – search the app store for ‘F45 Training’ and get started!

What’s next?

• Class counts / attendance – we’ve heard you loud and clear! This feature is currently in closed testing with a handful of studios worldwide and expected to drop in the next few weeks.
• Payments processing – such as purchasing class packs or paid scans and updating your credit card details is also coming soon. We’re in testing but don’t have a firm date yet and will share one shortly.
  • This will also support studios who have a charge for scans.

Known Issues and Fixes

We’ll keep this list up to date with known issues and what we’re working on.

• 3.2.0 – RELEASED
  • Train > Add to Calendar not working (iOS 17 only)
  • Train > Class Details ‘X’ button not working
• 3.2.1 – Expected release end of day Oct 17 (US timezone) / Oct 18 AU timezone)
  • Eat > Meal plans not showing correctly (iOS 17 only) – you are able to view on the F45 Challenge desktop app – https://app.f45challenge.com/eat/home-cooking/meal-planning-prep
  • Track > Stats – Unable to save any values
  • Track > Daily Tracking not loading
  • Track > Order Meals > Trifecta – Back arrow was difficult to click
• 3.2.2 – RELEASED
  •  Minor bug fixes and enhancements
• 3.2.3 – RELEASED
  • Update to feedback widget for studios on Early Access to class counts
  • Show spots remaining/waitlists for scans
  • Fix for Address Screen UI
  • Bug: Train > Scan – Booking a scan for a studio you don’t have an active membership for puts you on the waitlist
• 3.2.4 – RELEASED
  • Add to calendar ongoing issues with iOS 17
  • Articles can now be bookmarked
  • Recipe details accessibility enhancements
  • When joining a waitlist you’ll now see your position in the waitlist
  • Update to loading and registration screens
  • Resolved issue where library/camera couldn’t be accessed by the app

If you are experiencing any issues, ensure you update your app to get all the latest features and bug fixes and review the trouble shooting docs located here. If you’re still experiencing issues please reach out to support or submit feedback in the app.

We want to hear from you – what you love, loathe and want to see more of!

The post It’s finally here. The ultimate F45 Training app. appeared first on F45 Training.

Do you dread shopping for new workout shoes? Do you find yourself standing before rows upon rows of different brands and different designs feeling overwhelmed and unsure which will be best for your F45 workout? 

Do these thoughts run through your mind: Which will keep my feet healthy and sturdy during this workout and Which not only feels good for the 10 minutes in the store but will also retain that good feeling throughout a workout? 

If you’re like me, you’re desperate for guidance when it comes to making a decision about which workout shoes are the best. 

Because we know that your time is valuable and that you trust F45 for your workouts, we have done the research for you. We scoured some of the top fitness sites to find the shoes that have consistently performed well and that have withstood even the toughest workouts so that you can leave that overwhelmed feeling at home and feel confident in your purchase.

First, keep in mind a few dos and don’ts for finding the right shoe to wear during your F45 workout: 

• Do buy a shoe that has a close fit, but not one that is too tight.
• Do make sure your heel will not slip out of the shoe. You want to keep your feet secure to avoid injury.
• Do know your arch type and buy a shoe suited to your foot.
• Do have your feet measured at the store. Remember, one foot is usually a little larger than the other.
• Don’t skimp on a workout shoe and buy the cheapest shoe out there. You only get two feet. Treat them well.

With that said, let’s briefly look at the three different F45 workouts—cardio, resistance, and hybrid—and some shoes that will suit you best for each one.

F45’s cardio workouts are meant to get your heart pumping. In these workouts, you will feel the burn, but you will love the results as this workout sculpts and tones your body. For this kind of workout, you need a durable shoe with a good cushion and good support.

The Adidas Ultra 4D offers both support and a good cushion. Plus, it is light and breathable on top so your feet won’t get overheated even though you might!

Another good option is the Asics Gel-Kayano 29, which offers both cushion and the stability you need to do things like jump or move laterally during your workout.

F45’s resistance workouts use weights and resistance training to activate muscle fibers, target your core muscles, enhance your athleticism, and improve explosive movements like running and jumping. 

For this type of workout, you need a shoe that won’t slip, that offers stability, and that has little cushion and little to no arch. The Shape Fitness website explains, “The more stable and flat your base is when you strength train, the more weight you’ll be able to lift.” This is because you can plant your feet in the ground more easily, thus gaining power. 

The Under Armour Reign Lifter training shoes fit this bill, as reviewers say that this shoe is “very secure and stable to squat in, and you can rest assured your feet won’t slip during heavy lifts.” The down side is that their ventilation is poor, but if you don’t have feet that sweat profusely, you will probably like these. 

NOBULL is another great option, as not only are these shoes perfect for stability, but according to fitness experts they are “designed with durability in mind, ensuring that they can withstand the wear and tear of regular weight training sessions.” 

F45’s hybrid workouts are similar to cross training and help you improve your endurance and metabolism. You will get cardio, resistance, agility, and core movements all in one efficient workout. 

According to Tom’s Guide, “The best cross training shoes should balance durability, comfort and versatility so that you can transition seamlessly between activities like running, HIIT or weightlifting without delay.” In addition, you should also look for a shoe with a “durable outsole and light and cushioned midsole to absorb shock.”

For this kind of workout, fitness experts have found that the Nike Metcons, which come in different versions every two to three years, are excellent for both men and women. New York Magazine says that these shoes are perfect for a hybrid workout because “they’re flexible at the front of the foot, which allows for good movement through things like lunges or running” but also have a “stiff heel, which creates stability in movements like heavy deadlifts and squats.” 

Another great shoe for a hybrid workout is the Reebok Nano. According to SportsShoes.com, “This shoe excels at everything . . . from cross-training, to HIIT workouts, to running, it’s built for all movements.”

Experts say that you can’t go wrong with any of these shoes. So whether you’re doing the F45 cardio workout, the hybrid workout, or the resistance workout, you know that there is a perfect shoe out there to help you power through and get the most out of your training.

Now that you have some great ideas in mind, determine the kind of F45 workout you will predominantly do, then head to the store to choose a shoe that fits your workout goals. 

The post What Are the Best Shoes for an F45 Workout? 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.

Starting this Challenge you can now manually add your InBody Test results into the F45 Challenge app when Check-in #1 opens on May 8, 2023.

You can do this via two methods either the InBody Mobile app (preferred) or the paper print out from your studio.

Using the InBody Mobile app

1. Download the InBody mobile app from the relevant app store iOS / Android
2. Login to your account or create one.
3. From the home screen select the relevant InBody Test you would like to enter. You can do this by clicking on a green dot on the chart or dragging the vertical dashed line.
4. Click ‘Share’
5. Write down Weight, Skeletal Muscle Mass, Body Fat Mass, BMI, Percent Body Fat and Basal Metabolic Rate.
6. Go back to the F45 Challenge App > Challenge section.
7. Assuming the check-in is open, go to the relevant check-in.
8. Add in your InBody details.

Note we only support kcal (i.e. Calories) for Basal Metabolic Rate currently. You can easily change this setting in the InBody Mobile App.

1. Open the InBody Mobile App
2. Click on the Menu Icon at the bottom right of the navigation bar.
3. Scroll down to ‘Units’
4. Under Calories select kcal.

Using an InBody printed test result

1. Locate your InBody Printout
2. Take the following information from your scan.
3. Go back to the F45 Challenge App > Challenge section.
4. Assuming the check-in is open, go to the relevant check-in.
5. Add in your InBody details.

The post Add your InBody Test results into the F45 Challenge app appeared first on F45 Training.