'I Conquered the F45 Challenge: My Unfiltered Journey and Results'

I never imagined myself doing anything even remotely similar to this. F45 Challenge Like many perfectionists, I struggle with being inadequate at something novel. Thus, years back, during my initial foray into this activity, HIIT class, a mean instructor barked at me to look 'less confused', I left and never looked back. I spent most of my twenties dipping in and out of yoga , barre , running , and Pilates . Aspects that seemed...more approachable.

But by the spring of 2022, my activity levels had practically ground to a halt. As Covid As the restrictions persisted, I trudged through my 400th day of remote work from a cramped shared kitchen, losing motivation entirely. It turned into nothing but indulging in comforting meals, endless binge-watching sessions on Netflix, and shockingly low daily step counts When our workplaces eventually reopened, I noticed none of my pairs of jeans were fitting right anymore. However, this wasn’t just about clothing; I also felt exhausted, listless, and trapped. brain fog .

I felt an urge for physical activity and adopting more wholesome habits, so I opted to take a daring detour and (with some trepidation) attempt the F45 Challenge. Should you be intrigued by this idea yet hesitant about whether you could manage it, keep reading. Here’s my candid recount of participating in the F45 Challenge from start to finish. HIIT newbie and someone starting their fitness journey over from scratch.

What is the F45 Challenge?

According to the website, the F45 Challenge is:

'An organised 45-day programme centred around enhancing your individual fitness and performance via F45’s group workouts and targeted goals.' nutrition . The 45 Day Challenge is designed to provide you with the core knowledge and application of a sustainable healthy lifestyle while improving your overall health and wellness.

The F45 community is here to support you throughout this 45-day adventure, so get ready for personalized goal-setting, forming new bonds, and uncovering your potential with this fitness and well-being makeover. Here’s what you can anticipate:

Functional training from world-class trainers
Daily customised meal plans with auto-generated shopping lists
Recipes designed with macro-balance in mind, featuring choices for both mainstream dishes as well as those suitable for vegans and vegetarians.
Health tracking, advancement monitoring and dietary advice

What does the F45 8-Week Challenge entail?

The F45 Challenges offer all-encompassing training and nutrition plans that you can tackle with intense dedication or at your own relaxed pace. These challenges previously lasted for durations of either two, six, or eight weeks – I completed one over six weeks – however, currently, they extend across a span of 45 days.

When you sign up for the Challenge, you get unrestricted access to all gym classes and can use the Challenge app, which offers complimentary resources. home workouts and countless nutritious meal options.

The challenge is framed by conducting two InBody scans, which assess your advancement across various body composition indicators like BMI and skeletal muscle mass. muscle mass, and hydration levels. You also get the added benefit of community encouragement – F45 gyms around the world are on the same schedule, so you’re all in this together. *Cue High School Musical soundtrack.*

The 'F' in F45 stands for ' functional fitness This refers to exercises that assist you with your everyday activities. The "45" stands for the duration of week-day sessions which last 45 minutes each. On Saturdays and Sundays, the classes run for one hour long. Each session includes high-intensity interval training (HIIT) combined with circuit workouts, switching between cardiovascular and strength-training days.

You have the flexibility to adapt your strategy: at one extreme, which could be quite daunting, my trainer mentions that individuals who are extremely fit may choose to abstain from alcohol completely, exercise five times per week, adhere strictly to their diet plans, and monitor their caloric intake for optimal outcomes. However, on the milder side of things, others simply aim to slowly incorporate healthier practices within a supportive social environment and start becoming active once more. Either method is acceptable, plus pushing yourself excessively in both intensity and speed can pose risks.

I opt for a moderate approach: I pledge to attend four gym sessions each week and to closely monitor my food and drink intake throughout the challenge, instead of imposing any specific caloric restrictions.

F45 Challenge training like?

So, what are F45 classes really like? To be frank: they're challenging, particularly for beginners. Yet, this challenge feels rewarding rather than overwhelming. That explains why it's such a hit. Initially, I pictured attendees as being akin to buff G.I. Joe dolls. However, that stereotype doesn’t hold up; participants come with various body types and fitness levels. At my gym, roughly half are men and the other half women. Perhaps around 60% are dedicated workout enthusiasts, but the remaining 40% simply go there to stay active.

Many individuals attend these sessions aiming for weight loss or better fitness levels. However, not everybody manages to execute every move perfectly; I certainly didn’t either. Most participants work hard despite struggling, pausing when needed, giving it their very best effort. The trainers deserve special mention—they were consistently supportive without ever yelling at me, embarrassing me, or forcing me past what felt manageable (unlike my experience with boot camp-style workouts). Each trainer has been incredibly amiable, always ready to offer an alternative exercise if required, or simply allow you to continue as you see fit.

Each day when I enter the gym, the flooring is set up with completely different gear such as battle ropes and stationary equipment. bikes , sled pushes, kettlebells , step boxes, balance balls. *Sips nervously.* However, expertise isn’t required here. Before starting with a short warm-up session, all activities during these classes come with thorough explanations and demonstrations. Throughout the entire duration, instructors roam around the space, ready to answer queries and offer guidance for improving your technique. Although this may seem overwhelming initially, there’s no reason to fret—convenient displays positioned upfront show instructional videos illustrating each action, ensuring you won’t forget everything as you go along.

The training sessions vary greatly as they combine over 5,000 distinct exercises across 45 classes, ensuring you'll never feel monotonous. Usually, each exercise lasts under a minute, making it easy to switch quickly if you dislike one or find it challenging. By the way, the cooldown includes guidance too. stretches are only for a few minutes, so I'd suggest stretching more outside the studio or when you get home.

This is the weekly lineup:

Monday, Wednesday: Cardio
Tuesday, Thursday, Sunday: Resistance training
Friday, Saturday: Hybrid

I discovered the training to offer an ideal mix of cardiovascular and strength exercises, with each participant adjusting the difficulty according to their own level.

F45 Six-Week Challenge: My weekly breakdown

Week 1

Time for my InBody scan. I briefly stand on what looks like a fancy bathroom scale and it prints out my body composition stats. A trainer points out some markers that I should aim to lower for optimal health (visceral fat on my midsection was one of them). I'm in agreement with all of her advice, and nothing she says surprises me. I found it interesting, and it didn't bother me.

Just a fair heads-up: a buddy at another facility mentioned they felt distressed after gaining some pounds when viewing their scan. This led them down a path toward unhealthy eating and workout routines. Always remember, nothing outweighs your psychological well-being. If you reckon that seeing the scan might distress you or spark concerning actions like an eating disorder, it’s wiser to skip it. Our overall wellness encompasses far more than just figures; it also involves our mental state.

I managed to get through my initial class, even though I needed some additional breaks and adjustments, and cautiously opting for all the easiest options. weights On promotion. I was utterly astonished by its rapid pace. Each activity lasts for 45 seconds per station, followed by merely 15 seconds to move to the next one – not even sufficient time to collect your belongings. water bottle But I departed feeling elated from the endorphin rush, and pleased with myself for having shown up. I found some confusion with the pod arrangements during one session, but then figured out that following my station partner would help me keep track when I felt disoriented. Perfect. Over the course of the week, I attended four sessions and experienced intense muscle soreness; clearly, my body was quite startled.

Week 2

I have never really lifted weights before, and am surprised to discover that, by week two, I actually love it. Resistance classes quickly replace running As my preferred method for relieving stress. Got an annoying email at work? Head to a midday weightlifting session, and everything seems more manageable afterward.

One strength training exercise involves hanging from some TRX ropes and attempting to lift your body up. The trainer walks by, and I simply hang there like a comedy sack of potatoes. I physically cannot lift myself. But, onwards. I remind myself that no one cares. The beauty of F45 classes is that everyone's doing different moves, so everyone is focused on themselves, not you.

Week 3

I have come to accept that no one *ever* leaves F45 classes looking cute. It’s sweaty business, people. Back sweat, upper lip sweat, ass sweat. There is no room for vanity here, helped by the fact that no F45 studios have any mirrors – which I adore. I leave every session red-faced and bedraggled, but always glad I’ve gone. By this point, I’m feeling chuffed to be lifting slightly heavier weights.

Week 4

Every week I typically look forward to an hourlong Saturday or Sunday sesh before brunch, but this week I attempt to go while I’m on my period. Huge mistake. I find it utterly exhausting and too much. After only half an hour, I’m feeling unable to go on, and so I just leave early. I vow in future not to go to any of the cardio or hybrid sessions when I’m on my cycle; my body just needs something more restorative at that time of the month. Outside of that day, I am still loving the endorphin after-glow that each class brings, and my sleep is blessedly, dramatically better. Hallelujah.

Week 5

My mum is in London, over visiting from America. We’re staying in a hotel in a different neighbourhood, so I’m nowhere near my F45 studio. We've got a packed schedule and this is precious time together, so I always knew I’d skip classes this week. We’re logging an insane daily step count, though, so I still feel like I’m keeping my activity levels well up. I'd started to feel a little knee pain Anyway, so I figure the break is beneficial.

Week 6

We're nearing the end, and I'm incredulous at how far I've come. During summertime, everyone seems to be drinking on every patch of sunlit sidewalk around town. Resisting the urge to partake each evening and maintaining my routine of four weekly classes requires immense determination. Yet, I remind myself that I am building a base for healthier long-term practices. Surprisingly, I haven't grown tired of it—it remains a cherished 'me-time' period during my days that I eagerly anticipate.

What is the F45 challenge meal plan?

I checked my calendar, and during the dates of my Challenge, I had: a hen do, a wedding, a friend reunion, multiple work dinners, and a week of hosting my mum. I momentarily considered not doing it at all, because it seemed like it would be impossible to monitor what I ate. But…when would feel like a “good time” to do this? Probably never, honestly. The next challenge was months away, so I just decided to go for it, however imperfectly.

My dietary objectives were twofold: primarily, to consume as many homemade, healthy dishes as I could; secondly, to cut down on my alcohol For intake, and opting for drinks with fewer calories whenever possible, was my approach. However, I decided against restricting calories altogether and chose not to adhere strictly to the F45 meal plan; instead, I browsed their recipe section occasionally for ideas. Frankly speaking, cooking isn’t one of my strong points nor something I’ve ever done in terms of counting calories. Adding this along with getting back into exercising seemed overwhelming simultaneously. Hence, I simply adapted based on how busy my routine was.

A point about alcohol: one coach mentioned that although abstaining from drinking would certainly lead to the most striking outcomes during the challenge, she understood that it’s summer, and folks want to make up for the social interactions missed during the pandemic when gatherings were limited. She suggested that if enjoying a pint of cider under the sun with friends sounds appealing, then go ahead and savor it. Moreover, she noted that moderation tends to be more manageable and enduring for most individuals over time.

What are the advantages of taking part in the F45 challenge?

The brand claims that the F45 Challenge is "a comprehensive program for nutrition and exercise aimed at overall well-being," intended to assist participants in transforming their lives." I concur with this statement. These are the advantages I observed during my experience:

To begin with, my self-assurance bounced right back. I felt a sense of pride for mustering the courage to attend an event that initially intimidated me and sticking with it despite those fears. Now, I see myself as someone who frequents the gym and makes their well-being a priority instead. It’s quite rewarding.

I've seen a significant improvement in my sleep quality. The fast-paced late afternoon sessions were particularly effective at making me feel drowsy. Although checking my phone right before bed remains a bad habit for me, there have been several instances where I found myself drifting off to sleep even before I had the chance to move on to the next TikTok video.

I inadvertently began focusing more on what I consumed. The idea of "food as fuel" (oh dear, apologies) turned out to be accurate, leading me to gravitate towards healthier, nutrient-rich options frequently. It became challenging to indulge excessively in heavy, unhealthy food when I remembered having an intense training session ahead. Plus, nobody enjoys doing cardio with a hangover. As such, maintaining a well-balanced diet felt like a natural progression.

I became stronger and able to lift more weight, which is super satisfying.

I noticed more definition in my upper body, and my hips, back, and stomach got more toned.

It improved my mental strength. The exercise was stress-busting, and the classes have an uplifting vibe to them. I walked out of every session feeling tired, but euphoric, and that’s pretty addictive, TBH.

What is the cost of the F45 Challenge?

According to the website, the training app is available to download at no cost. 'However, to be a part of the Challenge in-studio experience you will need to contact your local F45 studio to discuss pricing options. To find your local F45 Studio go to: https://f45training.com/find-a-studio '

At the time of writing, it's free for existing F45 members, but a six-week Challenge at my London studio is £399 if you're new. The price varies studio to studio, and it's often much cheaper outside of major cities.

The longer your commitment, the more cost-effective F45 memberships become.

A annual membership at my gym costs £1980.
A six-month pass costs £1068.
three months is £555.
Or, you can buy packs of classes to spread out over time (10 for £175, 20 for £300.)

Again, those are central London prices. Don't forget to ask if there are any promotional deals coming up before you join, such as half off your first month.

F45 Challenge in numbers

Frequency of exercise sessions per week: The choice is yours. I opted for 4 per week, with an exception during the week when I had guests.

Difficulty out of 10: For me, I'd rate it an 8 out of 1 ten. Getting back into exercising requires building up quite a bit of momentum, especially after some time off.

Rating for cost-effectiveness out of 10: 7 out of 10. This has been the highest expenditure I’ve made towards a gym membership yet. However, for me, the key value lies in overcoming obstacles to working out and discovering activities that resonate with me while fitting into my timetable. It’s convenient as I can easily walk over, plus each session promises to provide an effective workout. Additionally, hiring a personal trainer exceeds my financial plan; thus, this setup offers similar guidance at a lower cost. (To clarify, my initial challenge came free via work, but post-challenge completion, I chose to buy an F45 subscription using my funds.)

See above for cost.

F45 Challenge results

For the most dramatic results, you need to employ pretty dramatic lifestyle changes. I chose a more moderate approach: train 4x a week, and focus on nutrition rather than calories. I also didn’t cut booze out. It’s summer, what can I say? All that being said, I felt amazing after the Challenge.

Despite the moderate approach, I definitely feel more trim and toned. And I feel lightyears better, from my energy levels to my sleep, confidence, and mental health. That to me is worth its weight in gold. This Challenge for me was all about getting active again – not achieving any sort of radical body transformation in 6 weeks. I have always been fairly accepting of the fluctuations my body goes through over time, and instead I try to focus on feeling my best with healthy habits. Interestingly, my stats and numbers weren't that different before and after the Challenge, despite feeling like my body composition had changed. But I also had my final scan on day 1 of my cycle, which I've read can impact women's results.

A friendly reminder on realistic weight loss expectations: my trainer said that if anyone gradually gained weight over 2 years of COVID lockdowns and wants to lose it, they might need to allow up to a year to shift it – that’s actually 50% of the time it took to gain it. I.E., six weeks might not be a realistic time frame to safely get down to someone's target weight. Everyone's body is different, and F45's goal is to encourage long-term lifestyle changes.

As soon as I finished the Challenge, I was hooked - I purchased a three-month F45 membership to keep the momentum going. I’m loving my new routine, and how all the changes are making me feel. I didn’t think I’d ever be someone who lifts weights, or does group co-ed fitness, or even trains this consistently. But it’s nice to prove yourself wrong once in a while. What do you think - are you going to sign up for the next F45 Challenge?

What should I wear to F45?

F45 is sweat central, even with their glorious air con. So most days I opted for either leggings or shorts and a relaxed sleeveless vest, complemented with a supportive sports bra A word of advice: you will be doing some workouts lying down, occasionally with your legs up in the air. Hence, whenever I opted for shorts, I went for pairs with integrated compression shorts for added coverage. Alternatively, cycling shorts were my go-to choice. Additionally, since you'll spend time on the ground, avoid wearing anything white or very light-colored as they might easily show dirt.

Many of the trainers along with several individuals in the class chose HIIT-specific workouts. gym trainers From Nike or Reebok – your regular running shoes may lack sufficient support. Given how rapid-fire this workout is, you won’t have moments to adjust anything bothersome, so ensure you’re wearing gear that fits properly and allows for unrestricted movement.

Shop HIIT kit below - and happy training.

Find out more about F45 training in the UK .

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'I Conquered the F45 Challenge: My Unfiltered Journey and Results'

What is the F45 Challenge?

What does the F45 8-Week Challenge entail?

F45 Challenge training like?