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.