Your Challenge Playbook

WHAT IS THE 45 DAY CHALLENGE?

It doesn't have to be just about fat loss. For some, this might be the goal, but others it might be looking to build new habits, learn about nutrition, gain muscle or make a specific time frame to focus on you.

Some of the biggest gains actually come from making that commitment to yourself, regaining self-belief, filling up your energy stores and feeling empowered and confident in your own skin again.

Have the last couple of years derailed your plans? With everything that has happened many of us have fallen out of routine, lost motivation, and ended up on the wrong end of our health and fitness journey.

Think of this challenge as a block of time to work on doing mini renovations to your physical and mental health, your routine, lifestyle, fitness, even your relationships and self care. Remember, Rome wasn't built in a day...

The F45 Challenge is a science-driven wellness transformation program designed to create life-changing, transformative results.

Each phase within the 45 Day Challenge has been scientifically designed to help members gain core knowledge and foundational skills for applying healthy habits into their everyday life.

Our mission is to provide members with as much support as possible over the next 45 days through key resources including—customised daily meal planning & automated grocery lists, healthy recipes, fitness tracking, progress monitoring, goal-setting, and lifestyle habit-building.

It's never too late to get started. If you're looking for the 'Right Time', this is it!

We believe in you. If you believed in Santa for all those years, you can believe in yourself for 45 days. Just in case that belief ever wobbles, the Team and Community here at F45 Training Ashburton will be here to set it right again.

OUR HOUSE RULES

Think of us as your second family and our studio as your second home. This is YOUR space to feel comfortable in. YOUR sanctuary. YOUR escape. So please respect it and respect other members, enjoy it and take care of it while we take care of you.

This is YOUR community. Nurture it and build it. Lean in and play an active part in the Ashy community, even in a small way. Embrace the power and support of your F45 Ashy Community.

Get to know someone. Whether you meet them filling up your water bottle, or are paired with them in a workout, chances are you'll find something to connect about. The opportunities to expand both your social and professional networks in our community are endless!

Meet us halfway. When we reach out, respond. We are trying to help you and are here to help. Remember, we are only 3% of your day, you still need to be responsible for the other 97%, so you need to meet us in the middle.

This is YOUR time to get the most out of YOUR life. This is the start of YOU Version 2.0. This isn't the time to try and remain anonymous and treat things and yourself as a short term fix. Focus on taking the time to get the most out of the challenge and never forget the WHY.

ENJOY. GROW. LEARN. SUCCEED.

What you don t see is that 95% of these success stories put their original weight back on, or even more, within 3-12 months of completing a fad diet and this is why.

Unfortunately, but also understandably, our industry and many clients are looking for maximum results in a minimum time frame. It's a great advertsing tool and gets people to sign up for the next challenge. Take ' The Biggest Loser' TV show as an extreme example. The Contestants go through hell, train for hours on end and have a severely restricted diet. Wow! The results are phenomenal, equalling huge ratings. But at what cost? The level of commitment is completely unsustainable, the diet is not a long term lifestyle option and often mentally and emotionally they have not gained the tools to take it into the 'real world'. When the season ends and everyone goes home, within months, almost all of them end up right back where they started.

Why are we telling you this? Because we've been there and done that, too. The best part of the F45 Challenge is it has been designed to create and encourage healthy and sustainable habits which can be taken beyond the end of the

WEIGHT LOSS HOME TRUTHS

HOW DO I GET STARTED?

YOUR ACTIONS NEED TO MATCH YOUR AMBITIONS.

Let's build your plan.

STEP 1 - SET A CLEAR GOAL

can socialise it, tell it to people, explain it. It puts urgency and importance on it. This is the number 1 thing that we know helps with achieving your goals. The secret ingredient to yield success.

Here is your place to set these goals.

No generic goals, but S.M.A.R.T Goals:

Specific Measurable Achievable Relevant Time Based

Instead of 'Lose Fat' or 'Eat Better' or 'Train More', it's 'I will lose 5 kilos of fat in 8 weeks', or 'I will actively plan what I eat and understand my nutrition', or 'I will attend minimum 4 sessions per week for 8 weeks'.

The 8-week Elevate Challenge includes the option to chose 'Strong' (strength building) or 'Engine' (cardio fitness) as the fitness element of your challenge. You may chose to follow either or both movement calendars or divide your challenge in half to help you reach your own personal goals.

S.M.A.R.T GOALS

My S.M.A.R.T Goal(s) by 15th March is:

WHY is this important to me?

WHY won't I achieve my goal(s)?

What am I going to tell myself when I feel like quitting?

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PRE CHALLENGE GOAL SHEET

YOUR CHALLENGE GOAL SHEET

POST CHALLENGE GOAL SHEET

TRAINING TRAIN SMARTER

STEP 2 - COMMIT TO TRAINING

to see results. Simply put, you can't expect to look in the mirror after your first session and see an instant 6-pack staring back at you.

Like any other self development habit, it is a behaviour that has the power, with time, to essentially compound interest to yield results.

Think of each training session as a deposit into a bank account where the balance of the account multiplies exponentially over time. Not on day 1, or day 7 or even day 14. But one day you'll be getting ready and realise your clothes are looser, people start to notice something;'s changed, your sleeping better, or you don't need multiple coffees just to get your day started. This is your new routine taking flight, it's working.

TRUST THE PROCESS. Give it time. Just focus on consistency and it will pay off BIG TIME.

TRAINING FOR SUCCESS

Training is as much a mental game as it is a physical one. Training smart is key.

THESE ARE OUR TOP TIPS FOR TRAINING:

BE PHYSICALLY AND MENTALLY PRESENT AT EVERY SESSION

Be an active participant, even on the days you are just there to move. Give it 100%, your best effort for that day. Count your reps, work through to the buzzer, pay attention to the weight, size, or colour of the equipment you are picking up. Being aware of these things will help you track your progress. You will know when you're getting fitter, stronger and faster.

DEVELOP A STRONG MIND AND YOU WILL DEVELOP A STRONG LIFE

Teach your mind to push outside your comfort zone, push through yesterdays limits, aim for one more in each session.

PROGRESSION IS BETTER THAN PERFECTION

Try, try and try again, never stop trying. Try the things you don't think you can do. You will surprise yourself just what you are capable of. Read this again, and remind yourself of this when you start self sabotaging - don't!

YOU ARE STRONGER THAN YOU THINK

Remember this and repeat. You will hear this from us often, we mean it. You can do that final rep and can try a heavier weight. Failure is not being unable to do it, failure is not trying it in the first place.

LISTEN TO YOUR BODY AND TRUST YOUR BRAIN

You will quickly learn the difference between muscle soreness from training and pain. Consistency is key. Keep moving through the dreaded DOMS (delayed onset muscle soreness), it will go away! Saying this, listen to your body if you are really sore pace yourself let your trainers know and we will

F45 TRAINING EXPLAINED

F stands for functional. All of our workouts are designed around movements that train your muscles to work together and prepare them for daily tasks by simulating common movements that you might do at home, at work, or in other sporting activities.

All workouts, except for Saturdays are 45 minutes. Our H.I.I.T (High intensity interval training) workouts combine short bursts of intense exercise with periods of rest. Backed by science, we know that this style of training is the most effective workout to produce maximum results and health benefits in the shortest period of time.

No two workouts are the same. Everyday is different, meaning you won't get bored - and nor do we!

Our programming focuses on a balance of Cardio, Resistance and Hybrid workouts. Our class schedule and training program is as followings:

Whilst the programming allows for training everyday every body is different

WILL TRAIN ON: WEEK 1 M T W T F S S TIME WEEK 2 M T W T F S S TIME WEEK 3 M T W T F S S TIME WEEK 4 M T W T F S S TIME WEEK 5 M T W T F S S TIME WEEK 6 M T W T F S S TIME

YOUR TRAINING PLAN I

YOUR WEEKLY ROADMAP

SET YOURSELF UP FOR SUCCESS

Book your pre challenge body scan

Set a SMART goal and find your WHY

Fill out your challenge goal sheet

Set up and familiarise yourself with the F45 Challenge App

WEEK 1: LAY A FOUNDATION

ESTABLISH QUALITY MOVEMENT & ROUTINE

Set a class attendance goal and book the week ahead! - Treat classes as appointments in your calendar and be on time!

Tick of every class you attended on challenge board

Attend at least one class of every type: cardio/strength/hybrid

WEEK 2: UNDERSTANDING NUTRITION

LEARN TO ESTABLISH GOOD SUSTAINABLE EATING HABITS

Attend the nutrition workshop or watch this week online

- Plan next weeks food

Stay Hydrated! Drink 6-8 glasses each day

Share a photo on socials or in the group of your favourite meal for the week

WEEK 3: RECOVERY

LEARN TO ESTABLISH GOOD SUSTAINABLE EATING HABITS

Track your sleep - keep a diary, use the challenge app or your smart device

- Schedule one designated active recovery day for each week of the challenge (swim/walk/stretch)

Stretch after every attended session (in studio stretch program)

Find you time to reset and refresh

YOUR WEEKLY ROADMAP

CHECK IN WITH YOURSELF AND YOUR TRAINERS TO STAY ON TRACK

Reassess the Wellness section of your challenge sheet, has this improved?

- Plan your training schedule for the remainder of the challenge

Train with a different workout partner

Book a check in with the trainers if you need help to keep on track

WEEK 5: STEP IT UP A LEVEL

CHALLENGE YOURSELF AND TAKE THE NEXT STEPS

Train more than the previous weeks

- Cut alcohol for the remainder of the challenge

Hit a PB on a weights day

Finisher week - Smash out the daily finishers and show us what you've got!

WEEK 6: PERFORM

MEASURE, COUNT & TRACK REPS AND WEIGHTS TO SEE YOUR PROGRESS

Attend 3-Peat and Benchmark and track your progress in the App

- Push that bit harder, try for one more rep or try a heavier weight

Work all the way through to the buzzer at every station

Share your performance progress with the crew

WEEK 7: CELEBRATE & TAKE THE NEXT STEPS

YOU DID IT! CELEBRATE YOUR ACHIEVEMENTS AND PLAN THE NEXT STEPS

Book ahead your final body scan and schedule appointment with a trainer for questions

Fill out your post challenge goal sheet with your scan results

Write down your key take aways from the challenge

Plan how to incorporate these learnings into your daily life and make them habits

YOUR STRETCH PROGRAM

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Scapularetraction

Standing,squeezeelb back,shoulderblade together.

90degreeforwardfo Hingeforwardathips, flatback,for hamstringstretch

Ragdoll

Flopover,loosearms toground,slightreleas inknees

kout(inchwo uldersoverw rahold stofloor, standneck ntosky

hild'sPose tbackontofe neesclosedor pen,stretchh ownwarddog pstosky, hesttowards ound,walkitout

eepLunge-Rig prightlegforw kneeelevated

DeepSquat

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YOUR STRETCH PROGRAM

Kneeling Foot Stre

Sit back to kneel, heels up, toes pres into the ground

Downward dog

Hips to sky, chest towards ground

Deep Lunge - Left

Step left leg forward right knee elevated

Seated Glute S

Left leg straight right foot over l

twist to open

eated Glute

ght leg strai

ght left over

wist to open

NUTRITION EAT SMARTER

STEP 3 - UNDERSTANDING NUTRITION

We're about making healthy lifestyle choices during our challenges that create a good understanding of nutrition and habits that stay with you for a lifetime.

The only way that you are going to transform your body, lose the weight and keep the weight off is a complete overhaul of your lifestyle and mindset. The same applies to those who want to gain muscle or improve their overall health and wellness. Think of this as 8 weeks to learn the ropes, and use what you learn to either continue your fat loss journey or maintain your ideal weight.

A simple and scientifically proven way to to understand how to prioritise your focus in regards to food and supplements is the pyramid of nutrition priorities.

Numberofmeals, timingaround sleep&training

Appropriate Protein/Carb/Fatintake foryourgoals

(Potentially) supplements.

Adequatevitamins& mineralsforoptimal health

TotalCalorieintake

MICRONUTRIENTS MEALTIMING/ FREQUENCY SUPPS

YOUR PERSONAL NUTRITION PLAN

This plan not only works with your calorie intake, but also allows for your macro and micro nutrient requirements. For these reasons, to ensure you can achieve the best results and learn on the way, we highly recommend you stick to the meal plan as closely as you can.

The app will supply you with your weekly meal plan and grocery shopping list, for you to cook your meals at home. If you are time poor or struggle to stick to a plan, there are options to get pre made meals delivered or the groceries delivered to save you from visiting the shops!

This plan is not designed to starve you, rather fuel you to ensure you perform your best and have the best chance of smashing your goals. If you are constantly hungry, we need to look at your calories in and out (activity vs fuel) and determine whether you need to eat more and how to do this. Excessive hunger can lead to bingeing, so if you are struggling to stick to the plan, let us know and we will work with you to find a solution.

OTHER NUTRITION OPTIONS

Whilst we recommend that you follow your personalised meal plan created for you in the F45 Challenge App, we recognise that for a number of reasons, this option may not suit everyone. If you want to manage your own meals and calorie and macro tracking, we suggest you use the following information to plan your daily food intake.

The calorie calculator in the F45 Challenge App uses your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine your Daily Target Calorie Consumption based on your selected Challenge goal: fat loss, health maintenance, or muscle building.

Basal Metabolic Rate (BMR): The number of calories the body needs for daily function (with no physical activity).

Total Daily Energy Expenditure (TDEE): also known as ‘Maintenance Calories’ this is an estimate of the number of calories required for maintaining current weight (based upon the member’s pre-selected activity level).

Daily Calorie Target Consumption: also known as “Challenge Calories” differs depending on which goal you select:

1. Lose fat: daily calorie target = (TDEE - 500 calories)

2. Maintain weight: daily calorie target = (TDEE)

3. Build muscle: daily calorie target = (TDEE + 500 calories)

When designing your own meal plan, you can still use the daily calorie intake calculated by the F45 Challenge App.

Here are some recommendations for percent of daily calories that will help you selecting the correct macros for your meals to suits your goals.

SOMEDAY AND EVERYDAY FOODS

SOMEDAY FOODS AND EVERYDAY FOODS

Long term, we want you to take away an understanding on how to eat to maintain your achievements. An understanding of someday and everyday foods can make a huge difference in how you build your meals.

SOMEDAY LIST EVERYDAY LIST

Fast Food

Processed Foods

Cook your own meals or order challenge meals

Fresh Produce

White Bread, Rice or Pasta

Wholegrain or brown varieties

Soft Drinks, Juices, Cordial

Water or fresh juice

Alcohol

Water

Lollies

Fruit

Steamed or grilled

MAKING THE RIGHT MEAL CHOICES

In an ideal world we would be advising you to eliminate all SOMEDAY foods and never eat them again, but you don't live in that magical world and nor do we!

Instead we suggest that you strive to remove or reduce the SOMEDAY foods and find a SUSTAINABLE AND BALANCED NUTRITION LIFESTYLE. This is where the 95% of people fail. Once the challenge ends, they go back to overconsuming SOMEDAY foods.

The ultimate aim is for you to learn and embrace a new nutrition lifestyle, with long term changes that will work for YOU.

Totally eliminating foods that you enjoy, whether it be coffee, alcohol, sweets or fried foods (or all of the above!), is not sustainable and is unrealistic. Sacrificing too much and being too strict can backfire in several ways.

Firstly if you 'slip up' during the challenge by eating something you 'shouldn't', it can trigger feelings of guilt and failure, resulting in a binge or the decision to immediately stop the challenge. A 'slip up' is ok and won't completely derail your challenge. Try and understand why you made a less healthy choice, acknoweldge it and move on. You can always do extra burpees if necessary!

Secondly, you might get through the 6 weeks with sheer will power and say no to all your favourite treats. But how is this sustainable and how will you celebrate this? Most likely with a bottle of champagne, and a bucket of KFC, savouring all the treats you've forgone in the previous 8 weeks. it's a bounceback mentality that will ultimately cause you to undo all your hard work.

We suggest long term you take a flexible approach. Try to be aware of what you consume, make healthy and well portioned choices. Chose whole foods

NUTRITION GUIDELINES FOR SUCCESS

Long term Lifestyle Nutrition doesn't have to be complicated. K.I.S.S principal!

THESE ARE OUR TOP TIPS FOR NUTRITION:

DRINK MORE WATER

Stay hydrated. Thirst can often be mistaken for hunger. Drink a glass of water before and during your meals, before your workout, as well as throughout your day.

USE SMALLER CROCKERY AND CUTLERY

Use smaller plates, bowls, glasses and serving utensils to help you manage your portion sizes.

DON'T GROCERY SHOP WHEN YOU ARE HUNGRY AND SHOP WITH A LIST

Don't go grocery shopping when you're feeling hungry and never go without a list. This will often lead you to buying too much food and buying more high calorie foods. These tricks will help both your waist and your wallet.

BE ACCOUNTABLE

If you must have something sweet, try to have a healthier option first. But if you decide to have it, you MUST account for it in your daily calorie intake.

PAY ATTENTION TO YOUR BODY

Pay attention to your body being full. Take your time to eat, chew your food slowly and put your cutlery down between bites. Eat without distractions, ie. no devices or work. When you feel satisfied, stop eating.

BULK WITH VEGGIES

Bulk out your meals with leafy greens and colourful veggies to keep your calories low and your belly full

CONSITENCY BE SMARTER

STEP 4 - STAY ACCOUNTABLE

HOW WILL IT WORK?

For this challenge we will be working with an accountability Whatsapp group. This group will include all our challengers and trainers. Through this group we will keep the conversation and motivation going. We will also keep an eye on you in studio, check in and make sure you are keeping on track. We are always here to help!

For this group to work, you need to be an active participant. Your job is simple. RESPOND, get involved and participate. We promise this will help and be a fun part of the process!

Remember, we know who you are! If you don't show up, miss sessions, or appear out of sorts, we will be on your case, checking in and seeing what we can do to help keep you accountable and on track to reach your goals!

STEP 5 - JOIN OUR COMMUNITY

Get to know people in our Ashy community, respond to comments, get involved on socials, come to our events, ask questions and keep turning up!

Be a part of it! It's amazing when you feel like you belong somewhere and this is the perfect place for you to find that feeling.

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ADDITIONAL CHALLENGE TIPS

momentum in the morning, the more likely you are to win the day!

STAY HYDRATED

Always have a bottle of water on hand and try to consume 2 litres or more of water per day.

DON'T STARVE YOURSELF

We've said it before and we'll say it again: this challenge is not designed to starve you and is not some fad. This is your time to learn how to find a sustainable and balanced nutrition lifestyle. Everybody will eat differently based on their individual goals, but when you are exercising your body needs fuel to function. You wouldn't drive your car on empty!

MANAGE YOUR PORTION SIZES

Make sure that you aren't over-eating or under-eating. Neither will help you with reaching your goals.

ADDITIONAL CHALLENGE TIPS

Prioritise your health and choose what is important to you. We only have one body.

GET SUPPORT

Tell everyone about your challenge and goals and surround yourself with like minded, positive people, that believe in you and want to see you succeed.

REMEMBER YOUR WHY

There's always a reason and purpose for going on these journeys and the WHY is key. Anytime you are wavering or wondering what you are doing, reflect on your WHY and remind yourself of the bigger picture.