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Wellness & training lifestyle program


WELCOME TO THE
F45 CHALLENGE

The F45 Challenge is a holistic training and lifestyle program that empowers you
to meet your fitness goals, no matter what they are. Through expert-curated
performance and nutrition education, tools and guidance, the F45 Challenge
delivers lasting transformation.

Get StartedDownload F45 Training App

THE F45 CHALLENGE


GET REAL RESULTS

What’s your F45 Challenge story? Hear from our incredible members who are
overcoming challenges like mental health and chronic illness and telling their
own F45 Challenge story through it all.

WATCH SARA’S STORY
THE F45 CHALLENGE


GET REAL RESULTS

What’s your F45 Challenge story? Hear from our incredible members who are
overcoming challenges like mental health and chronic illness and telling their
own F45 Challenge story through it all.

WATCH SAM’S STORY
THE F45 CHALLENGE


GET REAL RESULTS

What’s your F45 Challenge story? Hear from our incredible members who are
overcoming challenges like mental health and chronic illness and telling their
own F45 Challenge story through it all.

WATCH FABIO’S STORY
1/3

Personalize Your Results


HOW IT WORKS

THROUGH THIS EXPERT-CURATED PROGRAM YOU’LL EXPERIENCE 45 DAYS OF INDUSTRY
LEADING FITNESS, NUTRITION, AND LIFESTYLE WELLNESS PERSONALIZED TO YOUR UNIQUE
NEEDS AND GOALS. WITH OUR NUTRIENT-DENSE MEAL PLANS, CLASSIC F45 TEAM TRAINING,
SUPPORTIVE COMMUNITY, AND WELLNESS GUIDANCE THE F45 CHALLENGE GOES DEEPER,
GIVING MEMBERS SUSTAINABLE TOOLS TO TRANSFORM FOR A LIFETIME.



LEARN MORE

NUTRITION

F45 Training supports a functional, personalized, and balanced approach to
nutrition, as opposed to a quick fix “diet”. We do this by providing education
on building realistic & sustainable nutrition habits, and other tools like
macro-balanced & customized to you meal plans.

EXPLORE RECIPES

TRAINING

Working out is better with a team. The F45 Challenge offers studio-based group
training to improve cardiovascular health, build strength, promote new skills,
and establish healthy movement patterns for longevity.

LEARN ABOUT THE WORKOUTS

ACCOUNTABILITY

F45 is more than a gym—it’s your team. Your coach, community, and the F45
Training App ensure accountability with individualized plans, regular check-ins,
and progress tracking ensuring you stay motivated and on track to reach your
goals.

TRACK IN THE APP

WELLNESS

The F45 Challenge builds sustainable habits including positive mindset patterns,
optimized recovery, and balanced lifestyle practices for well-being. Features
like dedicated recovery workouts and positive habit formation ensure peak
performance while prioritizing overall health.

EXPLORE MORE

TEAM TRAINING LIFE CHANGING TEAM TRAINING LIFE CHANGING TEAM TRAINING LIFE
CHANGING TEAM TRAINING LIFE CHANGING TEAM TRAINING LIFE CHANGING TEAM TRAINING
LIFE CHANGING
FIND YOUR NEXT CHALLENGE


2024 DATES

FEB 5 – MAR 20
MAY 20 – JUL 3
OCT 7 – NOV 20

Get Started


FREQUENTLY ASKED QUESTIONS


What is the F45 Challenge?

A guided 45-day program focused on your personal fitness and performance
progress through F45’s team training and goal-targeted 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 over this 45-day journey, so
get excited about setting personalized goals, building connections, and
discovering your capacity through this fitness & wellness transformation. A few
things to look forward to:

 * Functional training from world-class trainers
 * Daily customized meal plans with auto-generated shopping lists
 * Macro-balanced recipes including mainstream, vegan and vegetarian options
 * Fitness tracking, progress monitoring and nutrition guidance

How much does the F45 Challenge cost?

You may download the Training app 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

When is the next F45 Challenge?
 * Monday May 20, 2024 – Wednesday July 3, 2024
 * Monday October 7, 2024 – Wednesday November 20, 2024

What is the benefit of participating in Challenge as an F45 member?

Accountability and consistency are everything when it comes to achieving
long-term results. Participating in Challenge makes it easy to stay accountable
as you’ll be able to track your training progress from one Challenge to the next
while gaining a clear understanding of the role nutrition plays in achieving
goal-targeted, sustainable results. Secondly, it’s easier to push through
comfort zones when you have the support of friends and coaches. Joining
Challenge means you’ll become a part of F45’s supportive, team-training
community. Gaining the support of other Challenge participants not only makes it
easier to stay accountable but it can help you gain the confidence to push
yourself to a greater level of performance than you would on your own.

How do I register for the Challenge?

To register for the F45 Challenge, visit www.f45challenge.com select > Sign Up
and complete your Challenge profile. You can also register via the F45 Training
app (iOS & android), just visit the app store and download F45 CHALLENGE at no
cost. Once you’ve completed your Challenge registration profile you’re all set
to check in for the upcoming Challenge.

What if I don’t train at an F45 studio?

If you are not an F45 member, you may still download and access the F45
Challenge mobile app 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.
It is highly recommended to participate in-studio throughout Challenge when
looking to achieve long-term results. Contact your local F45 studio to find out
about their membership options.

How do I recover my account if I forgot my password?

If you have forgotten your password, please select “forgot password” under the
login box, and an email will be sent to your inbox to create a new password.

How do I take my before and after photos?

Pre-Challenge ‘before’ photos must be submitted or uploaded to the app either
the day before/the day of Challenge day 1. Post-Challenge ‘after’ photos must be
submitted/uploaded on the final day of Challenge. A guide to taking before &
after photos:

 * photos must be in front of a plain background (a white wall is best) they
   should have bright lighting, no shadowing
 * they should be taken at eye level & show members standing upright
 * participants should be looking forward at the camera with good posture & arms
   at sides with feet shoulder-width apart.
 * avoid posing, lifting arms, flexing or sucking in the stomach in your photos
 * Selfies are not accepted
 * 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.

Challenge Inclusivity: 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:

 * Headscarves, burqas, hijabs or similar
 * Fully clothed, including full length (preferably tighter) clothing to show
   transformation;
 * Showing some skin, wearing tight leggings or tight shorts and tops


How do I calculate my daily caloric intake?

After downloading the Training app, you will be prompted to complete your
profile by selecting a Challenge goal and answering a few questions about your
activity level. You will automatically receive your goal-targeted daily calorie
intake after completing these questions.
The F45 Training App automatically calculates your recommended daily calorie
intake based on age, BMR, activity levels, and Challenge goal (lose weight,
maintain weight, or build muscle). The app contains an algorithm that will
adjust your daily meal plan to a specific calorie zone within ~100-200 calories
of your recommended daily calorie target. This calorie zone algorithm uses a
combination of 4 different meal sizes: small, medium, large and extra-large.

Why is it important to calculate my goal-specific daily calorie target?

Individuals have varying nutritional needs, particularly overall energy needs
based on gender, age, body weight, number of training sessions per day and
activity outside of training sessions each day. It is expected that energy
requirements may vary individually due to varying activity levels and baseline
body composition metrics. activity. It is best practice to assess an
individual’s energy needs for the purposes of 1) understanding daily energy
requirements for overall health; and 2) determining a goal-targeted daily
caloric intake for a particular fitness goal. The Mifflin St Jeor equation
estimates total energy needs by estimating a person’s resting metabolic rate and
multiplying that number by their activity level.

Can I still access challenge meal plans or recipes between Challenges?

Absolutely! Between Challenges, you will have access to a sample meal plan and
our robust recipe library with thousands of macro-balanced tasty recipes. All
available in the EAT section of the F45 Training App.

How do I update my calorie guide?

If your body composition metrics have changed or if your weekly activity level
has changed, we recommend entering these new metrics into the calorie guide
during your next Challenge check-in period to continue obtaining an accurate
reflection of goal-specific total daily calorie intake.

 * Step 1: Log into the Training 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 current weight and
   height > follow the steps to select a new goal > choose your meal preference
   and update your activity level (if needed). You can also manually input the
   BMR from your Inbody scan by selecting ‘Enter your own BMR’ and following the
   prompts.

Why are there different recipe sizes?

Each recipe in the recipe library has four sizes–small, medium, large, and extra
large; the average calories per size are listed below. Once you have selected
your Challenge goal and received your daily calorie guide, the daily recipes in
your meal plan will automatically reflect your recommended total daily calorie
consumption. If you would like to modify your recipe meal size, you’ll first
need to modify your calorie guide.

 * Small = 350 calories
 * Medium = 450 calories
 * Large = 700 calories
 * Extra Large = 900 calories

Have I had enough water?

Fluid needs vary based on factors like age, sex, activity level, and overall
health. For example, pregnant and breastfeeding mothers have higher water needs,
while people with certain medical diagnoses like renal or heart disease have
totally different fluid needs.

The AI (adequate intake) for water consumption has been determined for overall
generally healthy people based on age and sex.

According to the Academy of Nutrition Dietetics, that looks like:

11.5 cups per day for women, and for men about 15.5 cups. These estimates,
however, include fluids consumed from both foods and beverages, including water.
You typically get about 20% of the water you need from the food you eat.

Can I do the Challenge when I’m pregnant or nursing?

Those who are pregnant or breastfeeding have varying nutritional needs. We
recommended consulting with your primary care physician about exercise and
nutrition recommendations prior to registering for Challenge.

What are the prizes and how are the winners selected?

This is at the discretion of each F45 studio. Please contact your local F45
studio regarding Challenge prizing.

Should I take any supplements during Challenge?

We recommend a ‘food-first’ approach. The Challenge custom meal plans are loaded
with essential nutrients to support sustainable progress and long-term training
adaptations. If you are concerned about nutrition deficiencies, you should speak
with your primary healthcare professional to assess your individual dietary
needs before starting a supplement protocol.

How do I enter my weight and waist and body measurements? and basal metabolic
rate (BMR)?

In the TRACK section of the Training app, select the STATS button at the top of
the page. Click on either Update Weight & Waist or Update Body Measurements to
modify your body composition metrics. You can also add a target goal measure for
weight & waist.

How do I enter my own basal metabolic rate (BMR)?

In the TRACK section of the Training app, select the CALORIE GUIDE button at the
top of the page. Scroll to the bottom of this page and click “Enter your own
BMR.” Here you can enter your personal BMR value (Ie. from your InBody scan for
example).

How long does it take to see changes in body measurements/body composition?

Physiological changes in body composition do not happen immediately as the body
must first adapt to training load before changes in body composition can occur.
Additionally, the rate at which these physiological adaptations occur (fat loss,
lean muscle development) varies from person to person. Some participants may
lose inches before losing weight (which may be indicative of a combination of
fat loss and muscle gain). For this reason, weekly or bi-weekly weigh-ins in
addition to before and after whole-body measurements will provide the most
accurate assessment of total body composition changes.

What is an INBODY scan?

The InBody scan is a noninvasive, easy-to-use method of assessing your body
composition pre- and post-Challenge. InBody devices use an advanced form of
bioelectrical impedance analysis (BIA) with a combination of direct segmental
measurements and multi-frequencies to break down body composition. Participating
in a pre and post Challenge InBody scan enables you to establish a baseline
before Challenge and quantify your progress from one Challenge to the next. To
maximize the accuracy of the InBody scan, F45HQ recommends the following:

 * Complete your Pre and Post Challenge Inbody scan in the morning prior to
   training.
 * Avoid eating/drinking just before their scan to avoid variance caused by
   shifts in body fluids.
 * Wear similar clothing during Pre and Post scans and remove
   accessories/jewelry – lightweight, dense clothes not recommended.

How do I alter meal plans if I have food intolerances or allergies?

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.

What protein powder do you recommend?

Protein powder can be a great (and convenient) tool to assist with overall
protein intake, but it isn’t always necessary! Overall, if you’re eating a
varied and balanced diet, you are likely getting the protein and other nutrients
you need from food alone.

If you are using a protein powder, make sure that it undergoes third party
testing, like NSF certified products. Check out our official supplement partner
for great protein powder options here.

It’s important to note how unique protein needs are and if you’re not sure how
to determine your protein needs or want to make sure you’re consuming enough,
reach out to your medical provider.

What does F45 believe when it comes to nutrition?

F45 recommends a balanced approach to nutrition including a variety of
nutrients, vitamins, and minerals. The nutritional principles that underpin the
F45 Challenge are evidence based and distinguish the F45 Challenge from
unsustainable fad diets. We aim to equip our members with the knowledge and
confidence to make positive and sustainable health changes during challenge and
beyond.

There is no one size fits all approach to nutrition. It’s important to remember
that nutrition and energy needs are individualized related to medical history,
health status, goals, and more. It’s always recommended to consult with your MD
and/or RD when making nutrition and/or lifestyle changes.

F45 advocates a positive relationship with food and no food group should be
unnecessarily excluded (food allergies and certain medical diagnoses must be
taken into consideration by the individual)

Do I need to avoid/limit certain food/drinks during Challenge?

A wide variety of foods including protein, fat, carbohydrates & fiber, should be
eaten every day. Having each of these components at (most) meals ensures
satisfaction, allows the body to lean into its natural hunger/fullness cues,
build body trust, and supports health and performance goals.

Cutting out your favorite foods isn’t sustainable and often leads to putting
that off-limits food on a pedestal (only to desire it even more!).

Enjoy plenty of lean proteins, grains, healthy fats, and fruits/veggies, and
limit (notice we aren’t saying cut out) saturated fats, added sugar, excess
salt, and alcohol.

Erythritol (a type of sugar alcohol) shall be avoided due to evidence-based
research that indicates risk of negative impacts on health when consumed.

INSPIRING READS


CHECK OUT OUR ARTICLES

LEARN MORE ABOUT WHAT THE F45 CHALLENGE IS ALL ABOUT.



NUTRITION

FACT OR FICTION: NUTRITION DURING CHALLENGE & BEYOND

May 2024
MINDSET

MINDSET MAKEOVER: A GUIDE TO BUILDING A ROCK-SOLID MINDSET FOR SUCCESS

May 2024
TRAINING

HIIT VS CARDIO: WHAT’S THE DIFFERENCE?

May 2024
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