Challenge #31: 29 March - 12 May
Challenge #32: 7 June - 21 July
Challenge #33: 16 August - 29 September
Challenge #34: 25 October - 8 December
The Challenge is a 45-day body transformation program designed to help F45 members adopt a healthier lifestyle and learn more about nutrition, training, and holistic wellbeing.
The F45 Challenge portal provides meal plans, recipes, and resources to support you during the Challenge. To sign up for the Challenge, simply log in and download the F45 Challenge App.
If you would like to train at F45, please contact your local F45 studio to find out about their membership fees. Find your local F45 studio
To be in the running to win prizes and to get the best possible results in the 45-day Challenge, you will need to train with F45. However, even if you are not an F45 member, you may still access the Challenge nutrition portal, which contains meal plans, recipes, educational articles and videos to support you with your health and fitness goals.
Yes. Members can sign up to the 45-Day Challenge directly with their F45 studio. Members will need to download the F45 Challenge App to track their progress, and get their daily meal plans and nutrition advise.
What are the Challenge Phases?
The 45-Day Challenge is broken up into three 10-day phases (Phases 1 to 3) and one 15-day phase (Phase 4). Each phase has a unique educational theme and health focus, with nutrition topics ranging from micronutrients, macronutrients, and energy balance to wellness topics like sleep, hydration, and recovery. Members will be able to utilize the newly-updated Challenge App as a resource for calculating their individual biometrics, while also tracking their training and nutrition routine.
Challenge Phase 1 (Spring Training)
The first 10-days of the F45 Challenge are known as Phase 1 or Spring Training. The focus of Spring Training is to establish a daily wellness routine that will optimize training performance and progress. The goal of phase 1 is to break away from unhealthy lifestyle habits or comfort zones while adopting healthier habits including consistent exercise, healthy eating and regular hydration, quality sleep, and stretching and recovery. Mastering a wellness routine during Phase
1 is key for maintaining a high-level of training and recovery to maximize positive changes in body composition while avoiding training plateaus.
Challenge Phase 2 (Regular Season)
The foundation has been set and healthy lifestyle habits have been established during Spring Training, next up is Phase 2 Regular Season. These next 10 days are focused on prioritizing quality nutrition. Pre and post workout meals and snacks are essential for fueling workouts, maximizing recovery and fostering positive training adaptations. Upon registering for the F45 Challenge, you’ll be able to access nutrition resources on both the web (F45 Challenge Portal) and the F45 Challenge App. Here you’ll learn how to differentiate between quality macronutrients (proteins, carbs, and fats) from those that should be avoided. You’ll also have access to meal plans and over 2000 Challenge recipes to make it easy to create a healthy eating routine that is geared towards your training goal--from fat loss to building lean muscle!
Challenge Phase 3 (Championship Round)
With a healthy eating routine established during Phase 2, the next 10 days of Challenge consist of Phase 3 Championship Round. This phase is all about prioritizing health and recovery while ensuring a high-intensity of training can be sustained during each workout. Feelings of fatigue and muscle soreness are common when reaching the halfway mark which is why phase 3 aims to focus on recovery nutrition, immune health, gut health and overall mental motivation. Utilizing the Challenge portal during this phase is key for accessing important resources such as articles/videos on how to avoid training plateaus and support training recovery.
Challenge Phase 4 (World Series)
The final 15-days of Challenge, Phase 4, is known as World Series or the 15-Day Sprint which consists of a series of mini-challenges. This Phase aims to bring together all core concepts learned from phases 1 to 3 (healthy routine, nutrition, recovery etc.) to translate into everyday life. Think of this phase as the final push to showcase what you’ve accomplished during the previous Challenge phases.
The Maintenance Phase is the interim period of 25 days that starts the day after the Challenge ends and runs until the day before the next Challenge begins. It’s strongly encouraged to now apply the core health principles gained from the 45-day Challenge period into everyday life--hydration, quality eating, adequate recovery, and sufficient sleep. These core health principles set the foundation for establishing lifelong positive adaptations. It’s also encouraged to use this phase as a period of self-reflection and goal-setting-- “what was accomplished during this Challenge and what can I improve upon in the next Challenge?”
Women who are pregnant or breastfeeding have varying nutritional needs and it is recommended that they obtain professional advice regarding the suitability of a fitness training or nutritional program such as the Challenge.
The Maintenance Phase is the period before and after each Challenge. Even though the official Challenge period is over for the time being, it doesn’t mean that your healthy habits should stop.
We are here to support you every step of the way. That being said, during the Maintenance Phase, you will continue to receive health and wellness tips and daily meal plans with slightly higher calories. By following the Maintenance Phase, you will turn the Challenge into a life-changing experience.
The Challenge is a live nutrition portal with updated meal plans for each Challenge. Once the Challenge is complete, the meal plans will transition into the Maintenance Phase on a higher calorie intake.
However, if you have a favorite recipe from a Challenge, you can always search our recipe library for the thousands of delicious recipes we have available.
Body scans are not required for Challenge C27/C28 if your studio is closed. There are alternate body measurement tracking options provided in the F45 Challenge App to help participants track their progress.
There are many nutritional resources on the F45 Challenge App, such as recipes, meal plans, grocery lists, articles, and tracking tools. Studios are also able to offer 1:1 nutritional coaching during this time.
Updating your stats is best done on the Challenge website via a desktop, rather than a mobile device.
Please follow the steps below:
Step 1: Log into the Challenge portal
Step 2: Select ‘Stats’ (top of the dashboard)
Step 3: Edit your stats
Step 4: Select ‘update’
Please note: the red line always shows your current measurements.
‘Before’ requirements must be conducted the day before or on the first day of the Challenge. ‘After’ requirements must be conducted on the last day of the Challenge.
Challengers will need to have before and after photos taken, usually by a friend or family member.
Challenge photos must:
Show the member in swimwear or underwear (no shorts, leggings, tops, hats, etc.);
Be in front of a white wall;
Have bright lighting, no shadowing (but do not stand under lights);
Be taken at eye level;
Show members standing upright, looking at the camera with good posture and arms at their sides with feet shoulder-width apart. Members should relax and be natural and;
Avoid posing, do not lift arms, do not flex or suck in the stomach.
It is important to note that:
Selfies will not be accepted; and
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.
F45 HQ understands that we have a diverse group of F45’ers around the world 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
You must measure your body weight via a video verifications weigh-in. Video verification weigh-in instructions:
Download the TIMESTAMP CAMERA APP on your smartphone, available for Apple and Android users;
Wear the same outfit you wear for your before and after photos;
Set up your scale on the floor in front of a full-length mirror;
Using the Timestamp video function, begin to record your video;
If you are using a digital scale, calibrate it by tapping the side until it displays 00;
Stand on the scale, zoom in and weigh yourself;
Step off the scale and lift the camera to the mirror, showing your full body, one side, and the other side (similar to the before and after photos), and;
Finally, step back on the scale and show your weight for a second time.
To obtain an accurate measure, weight should be taken first thing in the morning, prior to eating, after waking up and emptying the bladder. It’s best to use a digital scale if possible.
For example: If on day 1 you weigh in at 8:00am, day 45 should also be done at 8:00am.
If possible, we recommend having a partner take measurements in order to obtain the most accurate measure. Circumference measurements should be taken directly on the skin under clothing. Always ensure the tape measure is held snug but not too tight around the body. It’s best to wear shorts and a tank while taking measurements. Measurements should be taken to the nearest 0.1 centimeters or 0.1 inches.
CHEST: To obtain an accurate point of measure, place one end of the tape measure at the fullest part of the bust. Wrap tape measures around the body underneath the armpits and around the shoulder blades back to the origin at the fullest part of the bust.
WAIST: To obtain an accurate point of measure, palpate the hip area to locate the right ilium of the pelvis (the bony process of the hip). Just above this bony process is your natural waistline. (Tip: If you bend to the side, the crease that forms is your natural waistline).
RIGHT AND LEFT TRICEP: Obtain an accurate point of measure, arm should be relaxed hanging freely to the side. Measuring tape is placed from the point of your elbow to the square bony process of your shoulder (the acromion process). Find the midway point, then measure the circumference around the arm. The tape rests on the skin surface but is not pulled tight enough to compress the skin. Circumference is recorded to the nearest 0.1 cm.
HIPS: To obtain an accurate measure, stand upright with feet together. A hip measurement is taken at the widest part of your hips (around the widest part of your glutes).
RIGHT AND LEFT THIGH: To obtain an accurate measure, start in a seated position in a chair. Sit up straight in a chair and locate the midpoint between your hip crease and knee cap (this should be the fullest part of your thigh). Wrap the tape measure around the thigh from front to back and be sure not to lower the tape measure towards the knee as this will affect the accuracy of the measure.
Instructions for measurements are based off of the CDC ANTHROPOMETRIC GUIDELINES
Why should I measure more than weighing myself?
Taking full-body measurements is key to accurately assess individual changes to body composition. It’s important to note that you may lose inches before you lose weight. This is a sign that you’re losing fat while gaining muscle. Developing lean muscle in the initial stages of training will boost metabolism and improve the rate at which fat is lost overall.
We will be adding a new feature starting next week that will allow you to keep track of your measurements in the Challenge Dashboard
How often do I weigh in and take measurements?
In order to track your progress and stay motivated over the entire 45 days, we recommend the following:
Weigh in every 14 days (day 1, day 14, day 28, day 45)
Take measurements on day 1 and day 45
Weight should be taken every 14 days—at the same time in the morning, with minimal to no clothing each time. It’s best to use a digital scale if possible.
Each person has varying nutritional needs. The amount of energy you need and food you consume each day will depend on your gender, age, body weight, level of exercise and general activity. Not only will energy needs vary from person to person, but your energy levels also vary on a day-to-day basis. As such, there is no one-size-fits-all approach.
When you consume less calories than you burn, you are in a calorie deficit. In order to lose weight, you must be in a calorie deficit. As such, it’s important to understand how many calories you need on a day-to-day basis.
The F45 Challenge is a calorie-controlled diet. The meal plans consist of approximately 1,900 calories for males and 1,300 for females. If you are training regularly, more often than not, you will need to add calories to your diet.
How do you know how many calories to consume (or not consume)? One way is to use a calorie calculator. F45 recommends using the Mifflin St Jeor equation to estimate calorie needs.
The equation first determines your ‘basal metabolic rate,’ the number of calories your body needs to function at rest and to perform basic body functions.
To determine your BMR, use the following formula:
MEN: Resting Metabolic Rate = (9.99 X weight) + (6.25 X height) – (4.92 X age) + 5
WOMEN: Resting Metabolic Rate = (9.99 X weight) + (6.25 X height) – (4.92 X age) – 161 Equations use weight in kilograms (kg), height in centimeters (cm).
Once you determine your BMR, you will need to determine your total daily energy expenditure (or ‘total daily calorie burn’). You can do this by multiplying your BMR by your activity level, as set out below.
1.2 If you are sedentary (little or no exercise) = BMR x 1.2
1.375 If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
1.55 If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55 1.725 If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
1.9 If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9
The total number is your estimated daily calorie burn.
Generally, for healthy and sustainable weight loss, it is recommended that members consume 500 calories less than their total calorie burn for a day. However, keep in mind that individual needs vary.
As a general rule of thumb, adding 500 cal/day above your baseline energy requirements (those needed to maintain weight) in conjunction with including resistance training will result in muscle gain.
Importantly, you should not consume less calories than your BMR. Your body needs calories to function. If you consume too few, it can lead to health complications.
For members that do not have access to all ingredients recommended in the F45 45-day Challenge, we recommend either ordering our meal delivery service (if available in your country), or using alternate ingredients.
Yes, it’s perfectly fine to have coffee.
You don’t need to be feeling hungry in order to lose weight. However, when calorie intake is reduced, there is a chance you may notice some feelings of hunger as your body adjusts. If this is the case, check the following:
Have I had enough water? Aim to drink a large glass of water approximately 20 minutes before each meal or snack, as well as sipping throughout the day. This can help with managing appetite, and also ensure you remain well-hydrated.
Have I included enough low-starch vegetables? Aim for at least five servings of these per day. Vegetables are a good source of fiber and a way to fill you up without adding lots of extra calories. A good visual for this is making sure at least half of your plate at lunch and dinner is salad/vegetables.
Am I following the nutrition guide? By including plenty of vegetables, high-quality protein and appropriate quantities of whole grains, you will be able to lose weight and avoid excruciating hunger.
It’s important to remember that while we want to be in a calorie deficit, ‘starving’ yourself or reducing your caloric intake too low is not advisable.
Check how many calories you need each day using the calorie calculation, and be sure to check in with yourself. Fatigue, energy levels and concentration levels can indicate if you’ve restricted your intake too low.
We recommend you take a ‘food-first’ approach with your nutrition, as most nutrients you require will be easy to consume from a nutritious diet. Supplements should be used as their name implies—to ‘supplement’ the diet. If you are worried about nutrition deficiencies, it is recommended you speak with a health professional so he or she can assess your individual needs.
Of course! Once you have worked out your estimated daily energy (calorie) needs, you can use our pre-made meal plans or create your own from our library of recipes.
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.
We recommend that members avoid alcohol for the entire 45-Day Challenge period. Alcohol is referred to as ‘empty calories,’ as it contains no nutritional benefits and can be extremely high in sugar. If members choose to have a social drink during the Challenge, then we recommend two of the below choices, which are lower in calories:
It is recommended that, if choosing to use protein powder, you use high-quality, complete protein (with all 22 amino acids). For this reason, there are two forms of protein that the F45 Nutrition Team recommends: Whey Protein Isolate (WPI) or a plant-based protein that contains a combination of brown rice and pea protein. F45 Fuel proteins are either a WPI or a Vegan Protein, which is a mix of brown rice and pea protein.
WHEY PROTEIN ISOLATE
Whey protein exists in two forms: Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC). WPI undergoes a further processing technique, making it more readily available to our bodies for absorption as compared to WPC, which is a slow-release form of protein.
PLANT-BASED (BROWN RICE + PEA PROTEIN)
Plant-based protein sources rarely contain a complete amino acid profile, which is why combining a variety of protein-rich, plant-based foods is important in order to obtain all of the essential amino acids. For example, brown rice protein is low in lysine, whereas pea protein is rich in lysine, which is why a protein blend of the two is highly beneficial. Lysine plays an important role in the maintenance and synthesis of skeletal muscle tissue, which is essential in helping your body rebuild muscle tissue after a workout.
PROTEIN POWDER GUIDELINES
Below you will find a Calorie Guide with an average quantity of common food items and their caloric contribution. This can easily be added into meal plans if more calories are needed than our base plans provide.