Welcome Challengers!


Congratulations! The first step is the hardest and you have taken it.


Get excited because you are about to embark on an incredible journey that will completely change your life. Throughout the challenge, we aim to provide you with all the tools you need to succeed. We want to motivate, inspire and guide you to success and allow you to achieve your goals in a healthy, sustainable way.


Here are all the details you need to know as you embark on this journey!

The F45 portal is here to guide you every step of the way with:

The Portal has been created as your one-stop-shop for all things Challenge throughout the 8 weeks. This hub of resources will help you to reach your goals and feel amazing.


  • Weekly meal plans – Mainstream and Vegetarian and Vegan
  • Shopping lists
  • Nutrition articles
  • Educational videos
  • Goal tracking system

You will also find additional support through the F45 Challenge Facebook page and weekly newsletters with updates from the challenge team.


Our team of nutritionists provides weekly meal plans complete with recipe ideas for both males and females, educational videos, meal plans, blogs, goal tracking tools and updates. We highly recommend you utilize the portal as your main information resource throughout the Challenge as it provides absolutely everything you need!

Weekly Meal Plans


The F45 Challenge meal plans have been designed by our team of nutritionists as a general guide to help you achieve accelerated fat loss over the 8-week period. As we understand that energy requirements will vary from person to person, we have created our meal plans based on a calorie deficit amount suitable for the average male and female to promote consistent fat loss during the Challenge. For females, this base meal plan is set at 1300 calories per day and for males, 1900 calories per day.


Whilst we cannot tailor the meal plans to suit every challenger’s individual energy requirements, it is important to understand what these requirements are if you wish to alter our general meal plan guidelines to suit your personal needs. Whilst this is not necessary for the Challenge and you are able to follow the base meal plans as they are, we do understand that some individuals would prefer to tailor the plans so we have provided some tips on how to achieve this.


Listed below is a calorie guide for members to follow if they want to add additional calories into their diet based on number of F45 sessions that are completing each week. This calculation is formulated based on an average calorie burn of 500 calories for each F45 class.




calorie guidelines


 How Do You Measure Your Results?

  1. Before and after photos – make sure these are clear, quality photos in order for you to go into the prize pack!

 We require: 

  • Front, back and side profile shots
  • Must be in underwear or swimwear
  • Standing in front of a white wall (preferred)
  1. Before and after body scans – speak to your f45 studio to organize these

 Make sure you keep your before photos and scans until the end of the challenge when we have your after photos and scans as well. Simply put them together and give them to your studio!

What Do You Win?!


Male and Female

1st Prize – 12K cash

2nd Prize – Holiday to a destination of your choice valued at 3K

3rd Prize – Holiday to a destination of your choice valued at 3K



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Phase 1: Spring Training


This is the first phase of the 8-week Challenge and focuses on recalibrating your diet by eliminating foods that are inflammatory and including foods that promote healthy digestion. During this phase, we will eliminate gluten, dairy, red meat, refined sugars, high-fructose fruits and caffeine. It is not unusual to experience symptoms similar to that of withdrawal during this phase.


This can include headaches, fatigue and cravings, however it is important to remember that these are natural reactions and are short-lived. On the up side, at the end of the first two weeks you should start to notice an improvement in your energy levels, a reduction in fluid retention (bye-bye bloat) and enhanced sleep quality.



  • Eliminate inflammatory foods
  • Reduce sugar cravings
  • Improve digestion
  • Increase energy levels
  • Enhance sleep quality


Phase 2: Regular Season

This is the second and longest phase of the Challenge and runs over four weeks. During this phase, we will reintroduce red meat, dairy and low to moderate fructose fruits. At your discretion, you may also start to include caffeine. As the focus during this phase is to build lean muscle, the meal plan is based on a high protein diet to support muscle growth and recovery.


We will also include a moderate amount of complex carbohydrates to facilitate your workouts and replenish your muscle glycogen stores. This is important in order to ensure that your body has adequate energy stores to fuel your workouts, promote fat loss and prevent muscle catabolism. Completing Regular Season will prepare the body for entering Phase 3 of the Challenge.



  • Reintroduce red meat and dairy
  • Build lean muscle
  • Support muscle recovery


Phase 3: World Series


‘World Series’ is the final phase of the Challenge and where most of our challengers see the most dramatic results. This part of the nutrition plan focuses on a high fat, low carbohydrate macronutrient split in order to encourage your body to use its fat stores as the primary energy source. This is the ultimate fat-stripping phase and an opportunity to really transform the physique that you have worked so hard to achieve over the previous phases.



  • High fat, low carb macronutrient split
  • Utilise fat as a primary energy source
  • Ultimate fat loss stage

Additional Tips For Success

If you’re looking to go that extra mile to see results, here are a few tips to consider over the next 8 weeks:


  • Do your cardio classes in the morning on an empty stomach if possible. Exercising fasted means that your body has little glucose to use as a fuel source and will encourage your body to use fat as energy. We recommend having your first meal of the day 30-60 minutes post workout if exercising fasted to prevent muscle catabolism.
  • Consume 2-3 litres of water daily. Hydration is extremely important, especially if you are engaging in moderate to vigorous physical activity and eating a high fibre diet. Water is also an essential component in the process of metabolising fat and is therefore an important addition to your daily routine throughout the Challenge.
  • If you’re feeling hungry, you can consume unlimited amounts of non-starchy, fibrous vegetables – think dark leafy greens and veggies with a high water content like cucumber, zucchini and tomato.
  • Include a practitioner-only magnesium powder supplement daily. This will assist with muscle recovery, calcium absorption (keeping those bones nice and strong) and sleep quality.
  • Drink herbal tea throughout the day. Peppermint, ginger, chamomile and liquorice teas are not only soothing for the digestive system, but they are also great for curbing sugar cravings too. And if you’re having trouble hitting your 2-3 litres of water a day, herbal teas are a great way to increase your daily fluid intake.
  • Ensure you are sleeping for at least 8 hours per night. Whilst your body needs to sleep to recover, adequate sleep is also directly related to hormone function, which can play a significant role in your body’s ability to burn fat. For example, if you are consistently lacking adequate sleep, your body produces a higher amount of cortisol (the stress hormone), which encourages your body to store fat, particularly around the abdomen.


Now the real fun starts.


We can’t wait to see you reach your goals and change your life.




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