45-Day Challenge Information #34

F45 Kenmore
45-Day Challenge

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What is the F45 Challenge?
The F45 Challenge is a 45-day program designed to help you adopt
a healthier lifestyle and learn more about health and wellbeing.
The Challenge is broken up into 4 phases, each with a unique
learning focus to help you build a foundation of nutritional
knowledge.
The Challenge provides access to weekly meal plans and a library
of thousands of delicious recipes, as well as helpful information,
including nutrition education content, blog articles and program
information to assist you in meeting your health and fitness goals.
The Challenge is designed by the F45 Nutrition team, in consultation
with industry experts.
We know what members need to make real and lasting changes.
The F45 Challenge is the blueprint for building and maintaining
health so that members can operate at their full potential.

Welcome to the F45 Challenge
We are excited for you embark on
this journey with us, and we want to
ensure you get the most out of the
program.
First, I’d like to introduce you to our
qualified Trainers.
Clockwise from the top right, Dylan,
Matt, Tom, Dean and Ashlee.

Team Red or Team Blue?
DYLAN
& DEAN
Are you team red or team blue?
As part of this Challenge we will connect you
with two trainers and a team of like-minded
people to keep you accountable to your
training AND nutrition plan.
ASHLEE
& TOM
You’ll have a team group chat and mini
challenges to complete to keep you focused and
engaged.
Plenty more to come on this!

Challenge Resources
LEARN
The 45-day Challenge provides the necessary
tools required to help you succeed over the 45
days and create better long-term habits.
The Challenge portal is accessible via the
Challenge website (f45challenge.com) and
app, available for both Apple and Android.
Creating an account for the website and app is
included in your membership.
In the Challenge app, you’ll find the following
sections to support you every step of the way.
TRACK
TRAIN
EAT

No one size fits all
Challenge customised meal plans that specifically align with your long-term goal!
From fat loss to muscle gain, our new customised approach to meal planning was
developed to create a sustainable, nutritious eating routine that will optimise
Challenge performance and recovery.
You may find yourself asking questions like “What type of diet should I be following
to develop lean muscle?” or “How many calories should I be consuming each day
to benefit fat loss?”
Well, with the Challenge App, you can say goodbye to second-guessing your
nutrition and daily eating habits. Whether you’re looking to achieve greater fat loss,
lean muscle development, or just aiming for overall health maintenance, we
remove all the guesswork.

Healthy eating routine
Fad dieting that is macronutrient-restrictive can limit a number of essential
nutrients that our body needs to optimise performance.
We aim to create a lifelong healthy eating routine that benefits your individual
dietary needs and preferences.
Instead of dieting, which can be tough to sustain long-term, we’ve created
custom meal plans that utilise quality ingredients to provide essential
nutrients for sustainable holistic health and wellness.
Our Nutrition team at F45 recognises that everyone has varying nutritional
needs and dietary preferences, which is why we’ve implemented the use of
the Challenge App calorie calculator to ensure you’re set with an eating
routine that will maximise your lifestyle and training goals.

What to expect in the meal plans
Whole foods and lots of variety
Challenge custom meal plans incorporate fresh, nutrient-dense, whole food
ingredients (no processed or packaged foods) that contain vitamins, minerals, and
fibre to optimise long-term health.
You won’t have to wonder what your dinner or lunch should be, as each day
includes three main meals—breakfast, lunch, and dinner—along with two snacks
(AM and PM) to keep you on track with meal timing throughout the entire week.
Automatic calculation of goal-specific daily calories
The new calorie calculator in the F45 Challenge App now automatically determines
your daily goal-specific calorie target, which enables efficient customisation of
meal planning.

Learn

Learn
The ‘Learn’ section has everything you need to know about
health and wellbeing, and then some!
Here you’ll find the latest information about the current
Challenge and everything you need to get started, as well as
topics like wellness, nutrition, recipes and training.
You could spend days working your way through the
multitude of information, whether it’s learning about the foodhormone
connection, fat loss plate model, or taking control of
your macros.
While you’re there, be sure to read up on some of our
previous winners for inspiration and some extra motivation.

Learn
New articles and blogs are released every week during the Challenge to help educate
you on key health and wellness topics relating to each phase.

Train

Train
Born in Australia, F45 Training merges three separate
leading-edge fitness training styles into one 45-minute
functional training class.
The combination of interval, cardiovascular, and strength training is an
effective workout method for burning fat and building lean muscle.
The variation of our workout programming also keeps our members
challenged, eager to grow, and always ready to have fun.

Train
Cardio
At F45, we like our workouts to encompass using different energy systems for a
maximum burn. Our specially-curated cardio workouts use plyometric movements,
timing and tempo to blast both your aerobic and anaerobic systems, resulting in fatburning,
muscle-building and metabolism-boosting sessions.
Bring your A-game to these high-energy sessions and put your stamina and
endurance to the test! (Monday, Wednesday and Friday’s).
Resistance
Resistance training is essential for building both muscle mass and bone density. Our
strength training sessions use functional movement patterns to help members
increase their muscle mass, and in turn, burn more calories every day, even at rest.
Each resistance workout is designed to target power and stabilisation for a solid base
of functional strength, resulting in stronger, leaner, more defined muscles.
(Tuesday, Thursday and Sunday’s)

Train
Hybrid: Saturday
Get the best of both worlds by trying out one of our hybrid sessions!
They combine our favorite cardio, resistance, agility and core
movements for an epic burn that increases your endurance, fires up
your metabolism and improves your strength.
In these sessions, you’ll leave everything out on the floor to challenge
both your body and your mind.

Track

Daily Tracking
The ‘Track’ section provides a comprehensive goal tracking dashboard and progress
charts for progression and motivation.
You’ll be asked a few quick questions about nutrition, exercise, water, and sleep. Track
these daily to see your progress over the next 45 days.

Stats
The ‘Stats’ section is where you record and track your body measurements
as you progress towards your goals. Get started by entering your weight and
waist measurements.

Calorie Calculator
The calorie calculator, located on the
Challenge dashboard, is an important
resource for establishing your customised
meal plan.
Goal: Lose weight, maintain weight or build
muscle
BMR: The number of calories (energy) the
body needs for daily function (with no
physical activity)
TDEE: The number of calories for weight
maintenance with exercise taken into
consideration as an activity factor

Eat

Customised Meal Plans
As of March 2021, the F45 Challenge calorie-deficit
meal plans have been updated to customised meal
plans, which automatically allocates you a daily meal
plan within 200 calories of your daily goal (obtained
from the calorie calculator)
Lose weight: daily calorie target = [TDEE – 500
calories]
Maintain weight: daily calorie target = [TDEE]
Build muscle: daily calorie target = [TDEE + 500
calories]
With meal plan customization, you don’t need to
make any adjustments to the calories in your
Challenge meal plan.

Eat
The F45 Challenge ‘Eat’ section features a
Cook-At-Home meal plan, which is released
each week on a Monday, one week in
advance. You can choose a Mainstream,
Vegan or Vegetarian meal plan.
The recipe library includes thousands of
recipes from the Challenge and Maintenance
Phases. You can filter and search by meal
type, dietary choice, estimated calories per
serving, cook time, nutritional restrictions and
protein sources to find your favorite recipes.
For your convenience, there are weekly
shopping lists, which match the meal plans for
all three dietary choices.

Challenge Approved Meals
Challenge Meals are fresh and never frozen,
and all recipes are specifically created for the
F45 Challenge and are approved by the
Challenge Nutrition team.
Meals are designed to save you time and help
you achieve the best results possible.
Even better, all meals are delivered straight to
your door, so you never have to worry about
getting to the store.
You can purchase meals on the Challenge
website or directly through the app.

Challenge Phases

The Four Phases of The Challenge
Each of the four
educational phases of the
Challenge builds upon the
phase before it.
After successfully
completing a Challenge,
we will arm you with all
the information and tools
you need to make lasting
changes to your body and
health.

Challenge Requirements

InBody Composition Scans
Body composition is a physiological breakdown of the
components that make up the body, including fat, protein,
bones, minerals, and body water.
The InBody scan is a non-invasive, easy-to-use method of
assessing a member’s body composition pre- and post-
Challenge.
We will be conducting Before scans on Friday the 22 nd and
Saturday the 23rd and bookings can be made a week prior
via the F45 Training app.

Before and After photos
Quite often we see incredible results where
members have made significant changes to
their body composition.
BUT REMEMBER to take before photos!
Even if they stay on your phone initially! You
can always send them through to us later.

Thank You!