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The F45 Challenge is an 8-week community-focused health, fitness and nutrition program designed to help F45 members adopt a healthier lifestyle and achieve life-changing results through:
Signing up to the Challenge app is free; however, to accelerate your results and experience a like-minded community, we recommend you sign up for the Challenge at an F45 studio. Contact your local F45 studio to find out their membership fees. Find your local F45 studio.
Next, download the F45 Challenge App, set up a profile, and get ready to check in for the next upcoming Challenge.
The 8-week Challenge has four phases. Each phase runs for 2-weeks and has a unique educational theme and health focus. Educational articles range from nutrition topics like micronutrients, macronutrients, and energy balance to wellness topics like sleep, hydration, and recovery.
PHASE 1 SPRING TRAINING
Phase 1 (Spring Training) aims to guide members in establishing a daily wellness routine that will optimize training performance. The goal is to eliminate unhealthy habits while adopting a new routine of consistent exercise, healthy eating, regular hydration, quality sleep, stretching, and recovery. Mastering a wellness routine during Phase 1 is essential for maintaining a high level of training to support progress while avoiding training plateaus.
PHASE 2 REGULAR SEASON
Phase 2 (Regular season) aims to prioritize quality nutrition. Pre and post-workout meals and snacks are essential for fueling workouts, maximizing recovery and fostering positive training adaptations. Upon registering for the F45 Challenge, members can access various nutrition resources on both the web (F45 Challenge Portal) and the F45 Challenge App. These resources will guide members in understanding goal-targeted nutrition in addition to what makes up quality macronutrients (proteins, carbs, and fats). Members may also access over 2000 healthy recipes in the Challenge recipe portal and set up their custom meal plan to target their Challenge goal.
PHASE 3 CHAMPIONSHIP ROUNDS
Phase 3 (Championship Round) aims to prioritize health and recovery while ensuring a high-intensity of training can be sustained during each workout. Feelings of fatigue and muscle soreness are common when reaching the halfway mark, which is why phase 3 aims to focus on recovery nutrition, gut/immune health, and overall mental motivation. Utilizing the Challenge portal during this phase is critical for accessing important resources such as articles/videos on avoiding training plateaus and supporting training recovery.
PHASE 4 WORLD SERIES
Phase 4 (World Series) aims to combine all core concepts adopted from phases 1 to 3 (healthy routine, nutrition, recovery etc.) and translate them into everyday life. Members now have an opportunity to showcase what they’ve learned and accomplished in the previous Challenge phases.
Women who are pregnant or breastfeeding have varying nutritional needs. It is recommended that they obtain professional advice regarding the suitability of a fitness training or nutritional program such as the Challenge.
The maintenance period is the interim period between each F45 Challenge. This period is an important time for reflecting on training progress, analyzing difficulties, and setting new goals before the next Challenge. During maintenance, members are encouraged to maintain a healthy weekly routine to sustain their training progress–hydration, quality nutrition, adequate recovery, and sufficient sleep.
The Challenge is a live nutrition portal with updated meal plans for each Challenge. Once the Challenge is complete, the meal plans will transition into the Maintenance Phase on a higher calorie intake. Each recipe in the recipe library has four sizes; the average calories per size are listed below. If you would like to consume fewer calories, you can select the smaller meal size
To be in the running to win prizes and to get the best possible results in the Challenge, you will need to train with F45. Contact your local F45 studio to find out about their membership options. Find your local F45 studio.
If you are not an F45 member, you may still access the Challenge nutrition portal, which contains meal plans, recipes, educational articles and videos to support you with your health and fitness goals. To gain access to the F45 On-demand workouts, you will need to be an active member of an F45 studio.
If you have forgotten your password, please use the “Lost your password” link under the login box, and an email will be sent to your inbox for you to create a new one.
There are no global prizes for C35. Please contact your F45 studio to see if they provide prizes for the F45 Challenge.
Updating your stats can be done via the F45 Challenge app; please follow the steps below:
Step1: Log into the Challenge app
Step 2: Select ‘Track’ along the bottom of the screen
Step 3: Select ‘Stats’ at the top of the screen
Step 4: Select ‘Add goal’ to input your weight and waist
Step 5: Select ‘Update weight and waist’
Repeat the same for your body measurements. You will receive your body measurements once you undertake an Inbody scan at your F45 studio.
‘Before’ requirements must be completed the day before or on the first day of the Challenge. ‘After’ requirements must be completed on the last day of the Challenge.
Challengers will need to have before and after photos taken, usually by a friend or family member.
Challenge photos must:
Show the member in swimwear or underwear (no shorts, leggings, tops, hats, etc.);
Be in front of a white wall;
Have bright lighting, no shadowing (but do not stand under lights);
Be taken at eye level;
Show members standing upright, looking at the camera with good posture and arms at their sides with feet shoulder-width apart. Members should relax and be natural and;
Avoid posing, do not lift arms, do not flex or suck in the stomach.
It is important to note that:
Selfies will not be accepted; and
Photos should not have any editing, retouching, photoshopping or filters applied.
Members must provide written approval (via email is sufficient) for images to be shared in the press, social media platforms and F45 global marketing collateral.
F45 HQ understands that we have a diverse group of F45’ers worldwide participating in the Challenge. We want to ensure everyone feels included, and we acknowledge that the requirements set out for photos may conflict with personal or religious beliefs. As such, we allow the following exceptions to the photo requirements:
Each person has varying nutritional needs. Not only will energy needs vary from person to person, but your energy levels also vary on a day-to-day basis. As such, there is no one-size-fits-all approach.
When you consume fewer calories than you burn, you are in a calorie deficit. To lose weight, you must be in a calorie deficit. As such, it’s important to understand how many calories you need on a day-to-day basis.
The F45 Challenge App automatically calculates your recommended daily calorie intake based on age, BMR, activity levels, and desired goal (losing weight, maintaining weight, or building muscle). Instead of receiving the one-size-fits-all meal plan of 1,300 (female) or 1,900 (male) calories, our algorithm will adjust the menu plan to a specific calorie bucket within approximately 100-200 calories of your daily target. The calorie buckets use a combination of 4 different meal sizes: small, medium, large and extra-large.
Yes, you can tailor the meal plans to your required/chosen daily calorie intake via the calorie calculator; please follow the steps below.
Step1: Log into the Challenge app
Step 2: Select ‘Track’ along the bottom of the screen
Step 3: Select ‘calorie guide’ at the top of the screen
Step 4: Select ‘update your calorie guide’ to input your weight and height, then follow the steps to select a goal, choose your meal preference and update your activity level
Alternatively, you can manually input the BMR from your Inbody scan by selecting ‘Enter your own BMR’ and following the prompts.
Of course! Your menu plan is allocated a meal size depending on your daily calorie intake. If you want to swap for a different meal in the recipe library, ensure you select the appropriate meal size for your customized meal plan. For example, if you are allocated a medium-size lunch, you should choose the medium size recipe you are substituting. In the same way, if you are assigned a large dinner, you should select a large meal when replacing it for something else in the library
Yes, it’s perfectly fine to have coffee.
You don’t need to be feeling hungry to lose weight. However, when calorie intake is reduced, there is a chance you may notice some feelings of hunger as your body adjusts. If this is the case, check the following:
Have I had enough water?
Regular water intake can help manage appetite and ensure you remain well-hydrated. Aim to drink a large glass of water approximately 20 minutes before each meal or snack, as well as sipping throughout the day.
Have I included enough low-starch vegetables?
Vegetables are a good source of fiber and a way to fill you up without adding lots of extra calories. Aim for at least five servings of these per day. A good visual for this is making sure at least half of your plate at lunch and dinner is salad/vegetables.
Am I following the nutrition guide? By including plenty of vegetables, high-quality protein and appropriate quantities of whole grains, you will be able to lose weight and avoid excruciating hunger.
It’s important to remember that while we want to be in a calorie deficit, ‘starving’ yourself or reducing your caloric intake too low is not advisable.
Check how many calories you need each day using the calorie calculation, and be sure to check in with yourself. Fatigue, energy levels and concentration levels can indicate if you’ve restricted your intake too low.
We recommend you take a ‘food-first’ approach with your nutrition, as most nutrients you require will be easy to consume from a nutritious diet. As their name implies, supplements should be used to ‘supplement’ the diet. If you are worried about nutrition deficiencies, you should speak with a health professional to assess your individual needs
We recommend that members avoid alcohol for the entire 8 Week Challenge period. Alcohol is considered empty calories,’ as it contains no nutritional benefits and can be extremely high in sugar. If members choose to have a social drink during the Challenge, then we recommend two of the below choices, which are lower in calories:
If you have an intolerance or allergy to ingredients used in the meal plans, you can either adjust the recipe and swap out those ingredients, or swap in a different meal/snack of your choice from the Recipe Library. If the intolerance or allergy is to gluten or lactose, you can simply replace that ingredient for a gluten-free or lactose-free alternative.
It is recommended that, if choosing to use protein powder, you use high-quality, complete protein (with all 22 amino acids). For this reason, there are two forms of protein that the F45 Nutrition Team recommends: Whey Protein Isolate (WPI) or a plant-based protein that contains a combination of brown rice and pea protein. F45 Fuel proteins are either a WPI or a Vegan Protein, which is a mix of brown rice and pea protein.
WHEY PROTEIN ISOLATE
Whey protein exists in two forms: Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC). WPI undergoes a further processing technique, making it more readily available to our bodies for absorption as compared to WPC, which is a slow-release form of protein.
PLANT-BASED (BROWN RICE + PEA PROTEIN)
Plant-based protein sources rarely contain a complete amino acid profile, which is why combining a variety of protein-rich, plant-based foods is important in order to obtain all of the essential amino acids. For example, brown rice protein is low in lysine, whereas pea protein is rich in lysine, which is why a protein blend of the two is highly beneficial. Lysine plays an important role in the maintenance and synthesis of skeletal muscle tissue, which is essential in helping your body rebuild muscle tissue after a workout.
PROTEIN POWDER GUIDELINES