Welcome, Challengers!
Throughout the Challenge, we will provide you with all the tools you need to succeed. We hope to motivate, inspire and guide you to success, so you can achieve your goals in a healthy, sustainable way.
The portal is your one-stop shop for all things Challenge. This hub of resources will help you to reach your goals and feel amazing, both inside and out. You will also find additional support through the F45 Challenge Facebook page, F45 Challenge Instagram, and newsletters from HQ, featuring updates from the HQ Challenge team. Our Nutrition team, made up of dietitians and nutritionists, provides weekly recipe ideas, meal plans, blogs, goal tracking tools, and updates. We highly recommend you utilize the portal as your main information resource throughout the Challenge.
Here are all the details you need to know as you embark on this journey:
NUTRITION
Weekly meal plans: The F45 Challenge meal plans have been designed by our Nutrition team as a general guide to help you achieve accelerated fat loss over the 45-day period. Because energy requirements vary from person to person, our meal plans are based on a calorie deficit to promote consistent fat loss during the Challenge. To work out your individual calorie needs, head to the Dashboard on the Challenge Portal.
Weekly shopping lists: Avoid impulse buying and browsing every aisle of the supermarket. Head to the store with a detailed shopping list for every week of the Challenge.
Recipe library: Browse thousands of breakfast, lunch, dinner and snack recipes, filtered by dietary needs.
Challenge Meals: Challenge Meals give you the high-quality nutrition you need to power through your long days and F45 sessions. Everything is delivered to your door for added convenience.
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TRACKING
Goal tracking: We want you to achieve your goals. This Challenge portal and app provide you with a comprehensive goal tracking dashboard, progress charts, and unique point system for progression and motivation. All that’s left for you to do is put in the hard work.
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TRAINING
F45 Training is a global fitness community specializing in innovative, high-intensity group workouts that are fast, fun and results-driven. Join the F45 community for the support you need to push through the 45 days of the Challenge.
Our mission is to change lives around the world, and nothing will change that. Whether you workout at home or join us in the studio, you can stay fit, healthy and connected to the F45 family, no matter where you are in the world. With our on-demand workouts, achieving your fitness goals has never been easier. Train alongside us each day–on your own–by accessing F45 at-home workouts via the F45 Challenge app or website.
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CALCULATING YOUR CALORIC INTAKE
This calculator determines your BMR (basal metabolic rate). This is the minimum energy your body needs to function on a day-to-day basis, before taking into account your training or daily activities. An activity factor (from sedentary to highly active) is then added to your BMR to determine your total daily energy expenditure, or the number of calories burned each day when physical activity is taken into account.
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From here, you can utilize the Challenge Base Meal Plans as a starting point for your nutrition. You can make modifications to include snacks or increase your main meal size if desired, depending on your individual energy needs. As previously noted, due to the COVID-19 pandemic, there may be some items at the grocery store that are not as readily available. Therefore, we recommend reviewing your meal plan and using the Calorie Guide (see below) and the FAQ section ‘How do I adjust the meal plans’ prior to grocery shopping. With any alteration to the recipes, your grocery list will need to be manually adjusted.
Base Daily Calorie Meal Plans:
- Male – 1900 calories daily
- Female – 1300 calories daily
While we can’t tailor meal plans to suit every Challenger’s individual energy requirements, it’s important to understand what these requirements are if you wish to alter our general meal plan guidelines to suit your personal needs.
Step 1: Calculate how many calories you need to add to the base calorie count.
Eg: Updated calorie intake based on calorie calculator = 1500 calories
Base calorie count for meal plans = 1300 calories. Add 200 calories to hit calorie target.
Step 2: Manually add to the meal plans to reach your calorie target using the options below:
Use the calorie guide (below) to add to the recipe.
Add an additional snack or meal from the Recipe Library. For example, add 200g chicken breast to the main meal.
CALORIE GUIDE
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. Additionally, the recipes can be altered depending on the ingredients that are available at the grocery store. You may personalize your meal plan by searching through the Recipe Library, which has over 1000 recipes.
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If you want to create your own food bowl using ingredients from your kitchen for lunch and/or dinner, use the Calorie Guide and Step-by-Step Guide below:
Step 1- Select a protein (E.g. 140g raw chicken breast)
Step 2- Select a carbohydrate (E.g. 150g sweet potato)
Step 3- Select a fat (E.g. 10ml olive oil)
Step 4- Select vegetables (E.g. 30g baby spinach leaves, 50g cucumber, 50g cherry tomatoes)
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HOW DO I MEASURE MY RESULTS?
For complete details on instructions for weigh-ins and other measurements, visit the Measurements blog.
CHALLENGE PHASES
The F45 Challenge is broken up into four phases. Each phase has a unique educational and motivational theme. Each of the four phases of the Challenge builds upon the phase before it. After successfully completing a Challenge, you will have the information and tools needed to make lasting changes to your body and health.
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