Challenge

Registration can be found in the F45 Training App by selecting the Challenge "C" logo at the bottom taskbar of the App. Registration opens 2 weeks prior to Day 1 of the F45 Challenge. 

You can also check in with your local studio to complete any registration or package requirements they may have for in-studio participation.

Making Changes to Missed Check-ins

Currently, we are unable to make changes to missed check-ins retroactively. We understand our Challengers value flexibility, and we are committed to enhancing this aspect of our service. Our team is actively exploring ways to improve this feature to better serve your needs in the future. It's important to note that the check-in cutoff is designed to promote accountability, encouraging Challengers to adhere to their fitness goals and schedules.

Moving Forward

We encourage all Challengers to participate in the next scheduled check-in when possible. Staying engaged with regular check-ins plays a vital role in your journey towards reaching your fitness objectives.

Setting Calendar Reminders

If maintaining weekly progress is important to you, we recommend setting calendar reminders to help you remember your upcoming check-ins. This small step can significantly enhance your consistency and ensure you get the most out of your experience with our application. Effective time management and reminders can be key tools in staying on track with your fitness journey.

The F45 Challenge is a community-focused health transformation program designed to create life-changing results. F45 HQ has designed the Challenge program to support F45 members in developing the core knowledge and foundational skills for adopting a well-rounded, healthy lifestyle. Goal-targeted functional training from world-class trainers, progress tracking, weekly customized meal planning, grocery lists, and a number of additional resources are made available throughout each Challenge program to support members in their fitness journey.

Absolutely! Between Challenges, you will have access to a sample meal plan and our robust recipe library with thousands of macro-balanced tasty recipes. All are available in the EAT section of the F45 Training App.

To access the Recipe Library, open the F45 Training app, click on the EAT section at the bottom of the homepage and choose the “RECIPES” heading to search for recipes. You can filter your search by type of meal (breakfast, lunch, dinner, snack, snack), dietary choice (mainstream, vegetarian, or vegan), cook times, number of servings, and more.

Not currently. This feature supports only a single studio and doesn’t support members accruing points between studios at this time.

Results! Regardless of your personal goal, you can expect customized nutrition, training, and coaching to get you there. Over the course of 45 days you will improve your habit formation, implement balanced and nutrient dense meals, progress in dynamic F45 workouts, and experience all the positive benefits of the F45 team training environment.

For detailed information on the program and logistics, talk with your studio about when they’re hosting their information session to learn more.

Speak with your local participating studio to learn more about how progress and achievements are celebrated.

F45 Challenge meal plans release 1 week (7 days) before Day 1 to ensure you have enough time to grocery shop and prepare. The recipe library is always open and sample meal plans are available on the F45 Training App. See above to learn more about how to access the recipe library.

At this time, traditional meal plans are reserved for global Challenges. This is in an effort to guide you towards a balanced lifestyle regarding your nutrition, by providing the opportunity to apply everything you’ve learned during the F45 Challenge without feeling the restriction or pressure of a “diet”. The recipe library is always accessible for meal inspiration and a sample meal plan is always available in the F45 Training App.

Yes. If you don't prefer a certain meal on the meal plan, you can utilize any recipe in the library. Look at the "size" (S, M, L, XL) of the meal on your meal plan you’d like to replace, and when you find a meal you’d like to replace it with, choose the same size of that meal, and it will be within the same calorie range.

We don’t currently break down specific macro splits for your meal plan because it’s so individualized to each person’s goals. However, we generally recommend this split once calorie needs are given:

Carbohydrates 45-65%

Protein 10-35%

Fat 20-35%

Challenge meals are designed to provide a balance of carbs, fiber, protein, and fat.

That being said, you may have certain preferences, i.e. higher protein or higher carbs, so we have meals that reflect those macros as well. Feel free to swap recipes as needed.

Members have access to the F45 Training App Calorie Guide. Calories are suggested based on your baseline Basal Metabolic Rate (BMR), Weekly Activity Level, and selected goal: weight loss, health maintenance, or build muscle, using the Mifflin St. Jeor Equation. Once this is determined, the F45 Training app automatically chooses meal sizes that add up to the total suggested calories.

Most meal plans are unique weeks 1-3, then repeat 4-6, with unique meals on the last week of the challenge. For each challenge, you expect to see 5-10 new meals with a mix of your favorite recipes. We are always evolving our recipes and meal plans, so stay tuned for new & exciting updates.

Absolutely! Between Challenges , you will have access to a sample meal plan and our robust recipe library with thousands of macro-balanced tasty recipes. All available in the EAT section of the F45 Training App.

Protein powder can be a great (and convenient) tool to assist with overall protein intake, but it isn’t always necessary! Overall, if you’re eating a varied and balanced diet, you are likely getting the protein and other nutrients you need from food alone.

If you are using a protein powder, make sure that it undergoes third party testing, like NSF certified products. Check out our official supplement partner for great protein powder options here.

It’s important to note how unique protein needs are and if you’re not sure how to determine your protein needs or want to make sure you’re consuming enough, reach out to your medical provider.

Fluid needs vary based on factors like age, sex, activity level, and overall health. For example, pregnant and breastfeeding mothers have higher water needs, while people with certain medical diagnoses like renal or heart disease have totally different fluid needs. 

The AI (adequate intake) for water consumption has been determined for overall generally healthy people based on age and sex.

According to the Academy of Nutrition Dietetics, that looks like:

11.5 cups per day for women, and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat.

• F45 recommends a balanced approach to nutrition including a variety of nutrients,

vitamins, and minerals. The nutritional principles that underpin the F45 Challenge are

evidence based and distinguish the F45 Challenge from unsustainable fad

diets. We aim to equip our members with the knowledge and confidence to make

positive and sustainable health changes during challenge and beyond.

• There is no one size fits all approach to nutrition. It's important to remember that

nutrition and energy needs are individualized related to medical history, health status,

goals, and more. It's always recommended to consult with your MD and/or RD when

making nutrition and/or lifestyle changes.

• F45 advocates a positive relationship with food and no food group should be

unnecessarily excluded (food allergies and certain medical diagnoses must be taken

into consideration by the individual.)

A wide variety of foods including protein, fat, carbohydrates & fiber, should be eaten every

day. Having each of these components at (most) meals ensures satisfaction, allows the

body to lean into its natural hunger/fullness cues, build body trust, and supports

health and performance goals.

Cutting out your favorite foods isn’t sustainable and often leads to putting that off-limits food on a pedestal (only to desire it even more!). 

Enjoy plenty of lean proteins, grains, healthy fats, and fruits/veggies, and limit (notice we aren’t saying cut out) saturated fats, added sugar, excess salt, and alcohol. 

Erythritol (a type of sugar alcohol) shall be avoided due to evidence-based research that

indicates risk of negative impacts on health when consumed.