F45 Training Randwick in Randwick, New South Wales, Australia | Sport & recreation

F45 Training Randwick

Locality: Randwick, New South Wales, Australia

Phone: +61 433 553 501

Address: Level 3, 164 Belmore Rd 2031 Randwick, NSW, Australia

Website: http://f45training.com.au/randwick

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 BATTLEROPES Do you look forward to the rope or would you rather not? It's another widely used and useful piece of equipment that pops up in the F45 cardio sessions often enough to learn some fun and useful facts: Battleropes should feel like a full body workout, not just upper body. They target power, strength and your aerobic systems. You can use battleropes to improve rotational and multiplanar strength and stability, scapular health, force production, and if y...ou control your breathing and keep the intensity low, they can even be used as a decompression tool to help the body relax. To work power have a little more slack in the rope to create higher waves. Your body should rotate slightly with each movement, keeping the spine straight, chest proud with shoulders and grip reasonably relaxed. Coordination and combos are a fun way to play around with the battleropes. Are you ready to take the battle on?

24.01.2022 FRIDAY FEELING Drop us your Friday feeling emoji in the comments..

23.01.2022 ABILITY, MOTIVATION, ATTITUDE Lets get it Randwick!

22.01.2022 MAKE IT COUNT We are continuing to track your scores, aiming to maintain or build on that number each week so here's this week at a glance so you know what to work on each day this week: Tuesday - Pull up and Bench press Wednesday - Speed Squats Thursday - Goblet Front Rack Squats... Friday - Rowing Let's hit some PBs team!!! Reminder: Counting reps is not just a tool to distract yourself while the clock counts down but an effective training technique to keep track of yourself whilst gaging and gaining improvement. See how many reps you can get over the next 7 weeks and, hey, beyond that as well, and have some extra purpose in your session.

22.01.2022 BROMANCE Mates, gal pals, family, lovers, acquaintances, roomies, coworkers, in-laws, that friend you made in the line for the restroom down at Coogee Pav, whoever it is, we're inviting you to bring a friend to become your workout buddy! We wont regale you with the science based benefits of working out with a friend, but rather invite you to feel the difference. Turn your workout buddy into your pal for the 45 minutes you'll be sweating it out side by side and see if it makes a difference to your day or theirs. Chances are, yes! Alternate chance, you'll have made a friend! And drop the words "PALS PACKAGE" to your trainers to hear about a referral offer we have going on for you and your friend.. did we hear one week free? I'm not sure, did we? ;)

21.01.2022 RISE AND GRIND The sun is up on another day and whether we're tackling new resolutions or just coasting with the Earth's revolutions, we have all stepped foot into 2021 and hopefully have all stepped foot into F45 Randwick again since 2020. Don't wait too long to get your body moving and schedule sorted, today is Monday of a new year and as good a time as any to get your dose of Randwick energy. PLUS, We have an exciting updated schedule filled with your favourite sessions and some NEW classes you're gonna love. Let's hit the ground running this year, see you on the runway

21.01.2022 HEAD TO TOE CHECK It's Friday so before we dive into the weekend, lets take a second to do a 5 minute mental health check and realistically ask ourselves how often we do this and how many are you ticking off the list? A quick check list today and for every day: Hydrate... Clear your head Get some rest F45 session Stretch it out Eat regularly and healthily Have a great weekend!

20.01.2022 THE SPRAWLOptional (but recommended) to take the sprawl to the dance floor but definitely taking place on the F45 gym floors and so it's important to know some technique to ensure this is done correctly! Start in a high plank position, on your toes, hands flat on the ground with your booty in line with your hips, core locked. When you jump forward, jump your feet nice and wide aiming for your squat position. *Most importantly, make sure your heels are on the grou...nd* Once comfortable in your squat, take your hands off the ground, lift your chest to create a neutral spine and keep your heels on the floor. Drive out your knees and keep your core engaged. Put your hands back on the ground before jumping back to the high plank. Keep this movement going as fast as you can once tbe technique is good, but feel free to go slow until you master it. Happy sprawls team. Now go rep AMAP in 45 seconds..... tell us your rep count.

20.01.2022 HOP TO IT With a bunch of important dates coming up, lets get out our diaries and lock in some important dates so you can hop to it. Firstly, an additional Friday PM class has veen added on our F45 app timetable. Woooo! Whether you're in the class, or still on the waitlist, it is your responsibility to cancel your space if you don't wish to attend. SATURDAY 3RD OCTOBER... End of Challenge Scans - 6am-11am Randwick Studio 5th Birthday Anniversary F45 Dress Up - Red, White and Blue Theme MONDAY 5TH OCTOBER Public Holiday - please check class times MONDAY 26TH OCTOBER Challenge 29 Begins - Welcome to Summer Whether you're an existing member or looking to join us to get your pre-summer fix, we welcome and encourage all! Now that you're all diarised, we look forward to seeing you at all of the above.

19.01.2022 STATS You can't argue with facts! Let's hustle team.

18.01.2022 GENTLE REMINDERS "Self care; the practice of taking action to preserve or improve one's own health." Health is holistic so it's important to view your health statistics by encompassing all physical, emotional and mental elements. Today, we encourage you to take on a new challenge IN and OUT of the gym. Something for your heart rate and something for your heart. Feel free to share what that may be in the comments or just simply do it for you. But do it and thank yourself for it later.

18.01.2022 WE'RE OPENING THE DOORSFrom this Monday 23rd November, we are opening our F45 Randwick sessions up for you & your friends, to train together in our life-changing team environment! Tag your training buddies & come HIIT it out like never before! Book via our F45 website or app & redeem ourfreeOpen Week pass! We can't wait to see your faces.

18.01.2022 THE ONLY WAY Up is the way, both physically and mentally. And chin ups or pull ups (here known as the "ups") are a sure thing exercise to ensure you are collaborating both physical and mental toughness. The "ups" are essentially, but not exclusively, an upper body workout that target your back, shoulders, biceps, triceps, forearms and grip strength, just to name a few, and depending on your grip. Whether banded, body weighted, extra weighted or superset they are best done consistently, meaning if they aren't in the F45 workout of the day but you are seeking to improve them, the bars are always available for you to whip out a few pre or post session. Ask your trainers to watch your form or suggest a grip depending how you want to work your body. It's time to stop avoiding the "ups" and UP your rep count.

17.01.2022 MEDITATE A how to and a call to! We encourage intense energy and to give your all in the sessions but to achieve balance, you must also give back to your body with some slow and calm. Meditation doesn't have to be intense, take long or be perfect. It's your chance to calm the mind, recentre and re-energise and a recommendation to accompany your F45 sessions. Start slow and build up the frequency and confidence in your week and let us know if you feel the difference. @ F45 Training Randwick

17.01.2022 SWEET DREAMS Sleep and exercise go together like @coryg_ and that light blue tshirt: a divine combo! But is your training helping you sleep and is your sleep helping you train? Sleep cycles are fundamental to growth, immunity, mental health, emotional stability and energy levels (just to name a few). It's easier said than done but we're aiming for an 8hr sleep every night to regulate our short and long term health. So, are you training at the right time for you to get the most out of your training and your sleep? Do we need to get to bed earlier? Include an evening class to the schedule? Or do we feel perky in the mornings and bounce outta bed for that 5:00am? Do we track our sleep cycle? Luckily we have so many class options that you can achieve a balance to leave out "im tired" as an excuse. Train well, sleep well.

17.01.2022 F45 PLAYOFFS Don't keep scrolling without considering this for a second! The Playoffs are not a scary test reserved for the elite. The Playoffs are a fantastic way to assess your fitness in a measurable and fun way! The Playoffs are a case of you vs you. 10 stations, the same ones every time, are set up and you are asked to tackle each one at your own personal maximum effort for 45 seconds with 15 rest in between (so yup, if you do the maths that's 10 minutes worth of max...imum effort only!) The stations work on a point system, more reps = more points and you will receive a final score at the end. Every time you participate in the Playoffs, you try beat your own score. Don't let fear hold you back from taking stock of where you're at, come enjoy the challenge and get yourself on the scoreboard. You won't regret it. You can keep scrolling now. Playoffs are happening in studio Sunday September 20th at 10:45am!

16.01.2022 MAKEOVER Donny Galella, our loyal F45 Randwick member and stylist to the stars, gave our Randwick Challenge stars Keilee and Danny a makeover as part of their winning prize. The Challenge gives you confidence to show off your best self and with Donnys expertise in "glam", these guys were keen to show off their looks. And what looks! We love you in gym clothes or super styled but most importantly, we love that you guys love yourselves too. Thank you Donny for donating this prize to our 1st place winners. We adore our community coming together for good, and to look good.

16.01.2022 CHALLENGE STARTS MONDAY Here are some answers to your FAQs about our upcoming challenge that starts tomorrow. It's not too late to join us, all you have to do is set some goals, commit to them and yourself and trust us to take you on the journey to achieve them! If you're in, we can't wait to start the journey with you tomorrow. @ F45 Training Randwick

16.01.2022 FACE YOUR FEARS What were you afraid of when it comes to fitness? Was it the box jumps, the burpees, the rower, the heavier weights? Was it simply stepping in the building? And how did you fight those demons to push yourself to bigger and better things! At F45 Randwick, we're hear to assure you that nothing is impossible. Certainly not stepping into the building!!! We can adapt, overcome and challenge everything and anything. It's just about facing those fears.

15.01.2022 2020 TO 2021 Before your gram gets filled with dandy photos and reflections on the year that was, we'd like to get in there early so you read and know that we really mean WHAT A YEAR! Through the ebs and flows, the turbulent and the triumphs, the F45 Challenges, the studio adaptations, the Lives, outdoor Track sessions and transition from high fives to toe taps, through it all we are honoured to have achieved what we have with you and are grateful for your compassion, ki...ndness, trust and loyalty. We wish you all a wonderful new year filled with as much happiness as can be squeezed out of it. A year filled with achieving goals, setting new ones, and then smashing those. A year filled with safety and health and the hopeful return of hugs, particularly those with those you love and miss. And of course, a year filled with F45 Randwick, we love having you as part of our community and look forward to whats to come. Our lives have certainly been changed this year, but we are thankful for team training, that in itself is life changing after all. Be safe, happy and merry - love from us all at F45 Randwick. Thank you . Thank you. Thank you. See more

14.01.2022 TRAILBLAZER RUN CLUB These are the smiling faces post run club with our pavement pounder trainer @jenbyles. Happening every Wednesday morning at 6:00am, we encourage you to give it a go, fast or slow, you'll love it, we just know! How's that rhyme for ya! In short, join us, its great. And well done to these wonderful humans for getting out and about.

13.01.2022 DATES FOR THE DIARY Got goals you wanna kick but looking for the right time to get them done? Perhaps you're keen to try start your year with something spicy? Look no further than these days in January to tick off some of your to do's or to try's like The Playoffs and The F45 Challenge. WEDNESDAY 13 JAN Playoffs - 6.30pm Challenge Information Night - 7:00pm... MONDAY 18 JAN Challenge Starts WEDNESDAY 20 JAN First Challenge Scans 5:00am-9:00am All to be booked in via the F45 app. If you're intrigued about anything and keen to learn more, hit us up and we can explain all the details about The Playoffs and The Challenge (but don't forget about the Challenge info night). And if you know about it, then we expect to see you there.

13.01.2022 STOP THE SPREAD, NOT YOUR TRAINING Ask your trainers about the safety measures we are abiding by to ensure you and we are staying compliant and healthy during this necessary time. Train, sanitise, stay healthy, repeat. Promote and embody the F45 concept of TEAM so we can all get through this together.

13.01.2022 CELEBRATE DON'T PUNISH Healthy eating is a component of fitness. It's the equivalent of putting the top range gas in your car to help it run optimally. However, your car and body sometimes just needs fuel, and it won't matter if you fill it up a little with some of the cheap stuff. Do you make your car drive an extra trip around the block when you do as punishment or feel guilty driving? Hell no! And your body should be treated the same. Fill it up with the good stuff as of...ten as you can but allow yourself to guiltlessly enjoy the things that we SHOULD enjoy, and undoubtedly will. Then come and race your car-body down the F45 freeway and appreciate how awesome it is. You're not there to guilt yourself for the foods you eat, but to put in place healthy habits to achieve balance. To let yourself push the accelerator down hard in class because you want to and then feel okay with some fuel thats not premium that helped you get there. Keep driving forward to find it. Are we done with the car metaphors? See more

12.01.2022 YOU CAN DO THIS Mid week but also daily reminder that the only person stopping you is you. Set that alarm, book into your class, preset your workout gear, eat healthy, stay hydrated, and have an awesome session! To some it may seem regimented and routine whilst to others it's approachable and easy.. find the ways to keep yourself going and remind yourself that YOU CAN DO THIS.

12.01.2022 NAME THAT STATION Hollywood Saturdays, giving you that extra 15 minute burn. What station are you hoping is in the mix? Let's bounce to it!

12.01.2022 PSA Stop. Revive. F45. The message speaks for itself. And we hope you do this for yourself. Have a healthy week.

12.01.2022 UNSCRIPTED On this feel good Friday, you heard it here first! Feedback from the 5am class on one word to describe F45 Randwick. We are feeling all warm and fuzzy from your singular adjectives and appreciate this so so much. We work hard to make sure you feel supported, safe, challenged and cherished so its reassuring to hear it from your own mouths. Receiving it and sending love back out to the universe today!

12.01.2022 DEMOS You know, the first part of the class where your trainer gets up infront of you to demonstrate and talk you through the exercises, step by step, dropping in some tips and tricks. You may think you know the exercises and that you'll have Cory on screen and a workout buddy to help you throughout class but here are some quick fire reasons why it's so important to pay attention at the start: You'll feel confident during the session that you know what's coming up next... and won't waste any precious workout time figuring out what to do. Your trainers will show you the correct technique and talk you through where you should or shouldn't be feeling the movement, helping avoid injury and improve technique. Demos are often a chance for your trainer to inform you of a regression or progression, so you can already think ahead about how easy or difficult you want to make the exercise. The timings and layout are explained too, ensuring noone is getting lost during the session As a community, its important to show respect to your coaches when they're demonstrating, as well as other F45 members who may want to pay close attention, especially if its their first time. Demos are a good chance for you to focus and map out the workout ahead of you, knowing which stations you want to lift heaviest or work hardest. There is always something to learn, remember or take away from the demo so tune in and enjoy the show!

11.01.2022 CHEERLEADER At its base roots, cheerleading is an activity whereby you cheer as a form of encouragement. And at F45 we encourage cheerleading, the act of encouraging those around you as well as yourselves (and pom poms are always welcome!). Notice what you do awesome and congratulate yourself on it, give your workout buddy a workout related compliment or an unexpected encouragement during the set. A few kind words, a smile or a thumbs up can go a long way. And we are all about that community... so, be a cheerleader; for yourself and for others.

11.01.2022 SWITCH ON Let's switch on today! Monday mornings might require an extra coffee shot, amiright? Or are you caffeine free? Either way, if you're flipping the switch on your coffee machine, your kettle or your internal energy source, turn it ON and lets go!

11.01.2022 ARE YOU OK? F45 Randwick are proud to support 'Are You Ok' day, and stand by the importance of prioritising our own mental health, as well as that of our friends, family and community. It only takes a brave, simple question. So first, we ask you..... are you ok? On Thursday 10th September we encourage you to wear yellow to raise awareness, ask someone if they're ok, and bring a gold coin donation if you are able. Visit @ruokday to learn more!

10.01.2022 OPEN WEEK Come hang out with us for a free trial week to learn for yourself why F45 Randwick is for you! We will open our doors from the 19th - 26th of October to those who'd like to experience F45 for themselves, and yep - it's free! How do you sign up? Jump onto our website or app, register for an account and purchase a trial for yourself! We look forward to sweating it out with you. Tag and tell your friends! *Class availability is limited - must book in to secure your spot*

10.01.2022 WISDOM The pain you feel today, will be the strength you feel tomorrow. And speaking of strength, stay ttuned for the announcement of our Challenge winners! We can't wait to share the amazing results.

10.01.2022 H20 Stay hydrated, always, but especially as you train and as the weather gets warmer. Why? Regular water consumption: Helps maximise physical activity and performance Regulates body temperature ... Positively affects energy levels and brain function Assists with lubricating your joints Prevents dehydration symptoms such as headaches and nausea Benefits bowel function and food processing Boosts healthy skin And that's just us picking a few of our favourite H20 factoids. So drink up today! Aside from the fact that its tastes delicious, it's essential too.

10.01.2022 MAINTENANCE With the most recent Challenge complete, it's time to find our baseline. We do run several Challenges a year, but that doesn't mean that you're supposed to fall off the bandwagon in the weeks between them. Sure, take things a bit easier, if you have been super strict withourselves, then we can start to ease things up a little and include that choccy biccy with our coffee or dessert at our favourite restaurant. This maintenance period is the perfect time to find your balance, so you can hit your health and fitness goals, as well as enjoying your life outside of health and fitness too. This is still as important as any other phase within the Challenge. Find your balance. Make F45 a part of your life, not your entire life.

09.01.2022 RIGHT? Wanna feel time go slow? Hold a plank! How long can you hold on for?

09.01.2022 TUNES This is a call to action! Missy Elliot was onto something when she said "music make me lose control". There's sometimes energy left over in our tank that can only be drawn out by a Busta Rhymes rap, a John Farnham anthem, a Skrillex beat or a Taylor Swift banger. Whatever it is, we wanna know what gets you ticking, moving and motivated during your workouts (and perhaps it'll appear on our F45 Workout playlist!) F45 Randwick trainer favourites: Epic - Garmiani Remi...x by Sandro Silva, Quintino and Garmiani We Like to Party! - Vengaboys Moving Blind - Sonny Fodera, Dom Dolla 48HRS - Disciples Hype - Dizzee Rascal, Calvin Harris I Got You - Kyle Watson, Apple Gue Share w us your tunes!

08.01.2022 LETS ROW We have less than a week left of Movember, and we would love to hit our target with YOUR help! To help raise awareness, we want to raise$600as a studio this month. Your trainers willrow 60kmas a team next Friday - 60 for the 60 men we lose per hour, across the world. Movember looks at mental health from a men's perspective, focusing on prevention, early intervention and health promotion. In Australia, 3 out 4 suicides are by men. The Movember charity wants to reduce this rate by 25% by 2030. Let's rally for a solid cause! Lock in - Friday 4th December starting at 3pm in studio for some socialising and sweating as our trainers churn out the big 60.

08.01.2022 MONDAY MOOD We've seen the memes and read the quotes with the tone of "ughhh, another Monday". But don't let the Monday blues get to you! A Monday at F45 Randwick means a cardio session awaits, there's a full week ahead of all the classes you love and a chance to see your trainers and sweat side by side with your workout buddy for another 7 days (or less, or more) in a row. We promise to turn Monday into Funday, all you gotta do is show up with an attitude that yells "Monday, heck yeah!". Shift your perspective and lets feel good about ourselves and today.

08.01.2022 FOCUS On you, your goals, holistic health, challenges, the ups, the downs, find what drives you, what motivates you, what gets you up, what gets you down, know yourself, know your limits and push them too! Take care, take control, be strong, be bold, be you and stay focused! Happy Friday you beautiful Randwick bunch.

08.01.2022 MEMBER OF THE MONTH Our cold winter month of July usually is a toughie for some, as braving the cooler climates becomes a challenge but not for our snow bunny Jay who prefers to get sweaty in the minus weather and would happily attend our chilly outdoor bootcamps in his singlet, always. Jay therefore is appropriately our July member of the month who not only committed in the cold to his regular double classes but also HIT HIS 1000TH CLASS this month. Yup, 1000 F45 sessions. If that isnt deserving of the title, then what is?! Welcome to the 1000 club Jay, its been a pleasure coaching you through them all.

07.01.2022 DROPPING THE WEIGHT WORD The scary W word of training: weight. And we don't mean the ones that you find in the gym but rather the number that you look at when you jump on the scale. We can agree that being in a healthy weight range is important for overall health. We are not negating the importance of understanding weight and weight loss/gain but we are promoting the healthy relationship you should have with weight and the importance of understanding what it all means. Af...ter all, we can almost all agree that we've been our fittest yet our heaviest, our lightest but mentally our most unhealthy and all sorts of ranges in between. The best message is to trust yourself, your judgement and your body. Here, though, are some helpful and holistic tips to weight and how now to weigh yourself down: Weigh yourself once a week, the same time, day and way (eg without clothes, post bathroom, without food etc) for higher accuracy Only weigh yourself if you have a healthy mindset and relationship with yourself on the scales. If the process triggers anxiety or self hatred, dont do it!! Consider the scale one way of gauging health, not the only way. A bathroom scale cannot differentiate between muscle, healthy fat and unhealthy fats Seek an indepth, trustworthy body scan to determine overall body composition Get off the scales altogether and measure yourself by how you feel, your energy levels or perhaps a favourite pair of pants and how they fit you It is 100% ok to love your body and still want to lose weight or gain weight The scale is a wonderful tool if used correctly, and weight is beneficial information if viewed healthily and holistically. We wish you happiness and health when stepping on those scales, if you do, and always..

07.01.2022 MARK IT ON YOUR CALENDARS The next 45 day challenge is fast approaching. Your kick-starter opportunity to commit to your goals and prioritise what you may be putting off. Interested in knowing more? We can chat to you about the nitty gritty details but first, take up the Challenge! Starting 17th August - 30th September.

06.01.2022 RIDE THE WAVE Continuing on with the theme of checking in, we want to remind you that no matter what the week has thrown at you or what the weekend holds, you're strong enough, capable enough and supported to ride the wave! We believe in your fitness and personal journey and wish you the happiest of Fridays and week to follow. Let F45 Randwick be a safe space for you to achieve your best self amongst the best people, physically and mentally. Pass on the good vibes today.

06.01.2022 CHALLENGE ACCEPTED We are about to jump into our Challenge 30, taking place January 18 - March 3. Our 45 day Challenge is the first of the year and is geared to set you up for great habits to lead the way in 2021 and beyond. The Challenge package offers: Goal Tracking Nutrition Advice... Daily Meal Plans (mainstream, veggie and vegan Body Scans F45 Randwick Training Sessions Community Outreach We have our info night coming up soon but if you're keen to sign up or learn more right away, drop your name in the comments and we'll be in touch. Hurry, hurry!

06.01.2022 PUSH IT Your goals are within reach. Your challenges are hurdles you can overcome. Dig deep. Don't be afraid. We got you. You got this! Let's do it.

06.01.2022 MEMBER OF THE MONTH Bree is not only a real life essential worker but also a damn hard worker and essential part of our F45 family. It's unlikely we'd recognise Bree outside the hour of 5am, as she's committed to the early sessions and never wavers (and we mean, never!). But just like the sunrise she trains next to, Bree is one we love to see in the mornings and makes the early rise worth it. Her commitment to training, her banter with her pals Elise and Jess, her constant posing for social media () but importantly, her improvement in self, strength and stamina has been wonderful to watch and she deserves the title! Thanks for all you do in and out of the gym. See ya at 5am.

06.01.2022 MEMBERS OF THE MONTH August was the month where our most recent Challenge started and Mark and Owen became fierce competitors to take out the title. They epitomise "team training, life changing" as they buddy up together to tackle their sessions and work through the meal plans. These two have been exceptionally consistent over the last few weeks and are always keen to learn through the sessions too. Their improvement and commitment to themselves and each other is inspiring! Heres to you guys, proving to yourselves you can do it and that training with a buddy is always more fun!

05.01.2022 UNTIL THERES NOTHING IN THE TANK You've probably been in this position before. Either on the floor next to the rower, cuddled up next to the kettlebells, laying between the battleropes or hanging off the sled. It's a weird feeling, trying to breathe, hard pumping out of your chest, sweat streaming down your forehead yet a feeling of elation, endorphins and hard work surging through your veins. You never regret it.... ever! And if you haven't felt it, you need to! Make this your week to choose a session to give it your all and feel how the body reacts when you leave it all on the floor. Challenge accepted? Say

04.01.2022 FEMALE CHALLENGE WINNER - KEILEE ARMSTRONG Keilee lights up our studio with her warm smile and bubbly personality but as soon as that clock starts counting down, Keilee flips a switch and its game face only with an unstoppable attitude to match. And unstoppable she's been with fabulous results to prove it! We love seeing Keilee smiling from the inside, out, glowing and growing in confidence. We are so proud! Weight: - 5.1kg... Muscle Mass: +0.1kg Body Fat: - 5.2% Congratulations Keilee! @keileearmstrong

04.01.2022 QUOTE US Keep your spirit light, your booty tight and your goals in sight! Share your feel good exercise quote...

03.01.2022 WE'RE 5 Still not over what a perfect day our party was, celebrating us and importantly, you! Thank you for showing up on Saturday and every day, to have a boogie, share in a laugh, smile at each other and of course, sweat it out. Thank you to our wonderful team who make every day feel like a celebration! And a huge congratulations too, to our Challengers! We saw only incredible results and are so proud of you all. New week, new year. Lets keep the party going!

03.01.2022 SETBACK COMEBACK : We urge you to test the theory! Come back stronger than ever. Whether it's from the Challenge, from a long term break or from a lull in your training, or even just from the weekend, be inspired to come back to F45 Training and feel how strong you can be!

02.01.2022 LIBERTY A first for us with a new "time under tension" session where you're finally allowed to watch the clock! A strict 3 second up and down process to engage the muscles to a tempo. Aimed at keeping the muscle under strain to assist increasing strength, your muscles are sure to feel the burn and benefit from it. Do you implement this method during your strength sessions? There's definitely no escaping the option during Liberty. And it's here to stay....

01.01.2022 OVERCOMING A POTENTIAL PLATEAU It can take 6-8 weeks for your body to adjust to new training demands and then we can feel like progress has halted. Perhaps, but not always, this could mean you've hit your exercise plateau. The good news is, you can overcome it! What is an exercise plateau? Simply put, it can be a roadblock in your fitness progression due to your physical adaptations allowing you to meet your workout demands. Meaning, time to adjust! So, how does it appear...? It can come in the form of limited progression, unmotivated moods, boredom or some cue that makes you question why you're not improving, why you're not wanting to hit the gym or why you're finding it so easy! How do we combat the plateau? Below are some quick fixes to adjust your mindset to put the fun back in functional and turn those roadblocks into a new path.. Make small changes to your exercise routine like increasing reps, increasing weight, time under tempo, attempt a double! Track your fitness progress with photos, fitness tracking, a diary, accountability. Create variables between the weeks you hit resistance sessions verse cardio sessions. Focus on nutrition and hydration. Sometimes its your insides that need some focus and track how it affects your workouts. Pair yourself with a new workout buddy or bring a workout buddy with you to your session! Training with a friend is fun, and a challenging workout buddy could peak your session. Make time for rest. Take a day to recover, go for a walk, do some stretching. Try these and if you're still finding the motivation lacking, talk to your trainer about your new focus and lets get you back on the road. Beep, beep!

01.01.2022 HAPPY WEEKEND Whether you spend most of it in the studio with us, or laying down at home, on walks with family or restaurants with friends, be safe, be happy, be healthy and catch you asap!