At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long.  But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will  make challenges  more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each time to build up the will and motivation to continuously get better and better after each challenge.

It's not always about who makes the most drastic change! Some of our most successful members have never won a challenge but participated in many challenges which produced long-lasting and  sustainable change. 


The next 6 week challenge starts Aug 22nd and we suggest that if you're not fully ready to go all in that you approach this challenge with these tips listed in this podcast:

• Track and understand your maintenence  calories and current BMR (Basal Metabolic Rate)
• Track your protein and get at least 1g per pound of bodyweight in daily. You may not track perfectly or be eating nutritiously during these last few weeks of the summer but at least track your protein and get a clear picture of how much you consume
• Focus on performance metrics like playoffs and certain exercises in the gym to see how you're improving. Use a journal or note in your phone and record weekly ( push ups, deadlifts, pull ups , chest press etc) 
• You can also use the Lionheart details as a new focus during a challenge. Aim to see your average heart rate lowering but points and calories high!
• We talk about how to track macros  and which apps we recommend 
• Why vegan protein sources should not be your first choice 
• How protein impacts your performance, recovery and longevity

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Follow us at @f45HamiltonDowntown @Livaligned @the_effecutive

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You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

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