Happy Sunday team ⭐️⭐️⭐️ -
Great job in the studio this week with all the lion heart challenges points that have been accomplished 🦁❤️ keep up the great work and keep smashing out those insane lion heart points 💯
Now onto a slower note, let’s talk muscle gain, and specifically 🚨TIME UNDER TENSION🚨If you’re looking to up your strength training 💪🏻for the next part of the challenge, this concept is simple yet effective! As @chad_suphamongkol is demonstrating, the basic principle/rule to it is: LIFT HEAVY and SLOW your reps DOWN.
By engaging your muscles over more time and weight, you will:
• INCREASE muscular strength 💪🏻
• INCREASE your calorie burn 🔥
• INCREASE your muscle tear and muscle growth 📈
• PERFECT your form ✅
Give it a try next weights session, and aim to lift HEAVIER weights with 6-8 repetitions in each set and count to a 3-1-1 ratio, and feel the BURN!!!🤩🤩🤩
Lastly, MIDWAY CHALLENGE SCANS are this week (Monday - Sunday)!!! Make sure you pop into the studio 10-15 minutes early to your classes or whenever you can while the studio is open to get those scans and see those encouraging results!!! 💯⭐️💯
Challenger is HALFWAY DONE team, the studio vibe is awesome and you are all achieving great goals ☺️ now let’s get this last half of the challenge, and for one of you, potentially $10,000 !!!
#f45 #challenge #fitness #f45challenge #getfit #buildmuscle #8weeks #8weekchallenge #accountable #classes #letsdothis #lionheart #f45lionheart
Another Sunday funday! Didn’t make the 45 points today, think my body is starting to fatigue. Time to take a rest day. So back to gym Tuesday morning for some weights. Time to build some muscle #F45 #f45challenge #iifym #macros #sundayfunday #f45renegade
Day 28: Renegade this morning and I lifted heavier weights! 👊🏼 Up’ed the weights on my deadlifts (90kgs) and my dumbbell benchpress (15kgs) - all small changes that prove I’m getting stronger 💪🏼 Happy Sunday! #easylikesundaymorning #orangesforthebackground
Annnnnnd we’ve made it to the halfway point of the challenge! Somehow the time has gone fast and taken forever all at the same time. 🤷🏼♀️ Next Tuesday is mid challenge scans for Kingston and while I’m booked in, I’m still undecided as to whether I’ll look at them. Mentally it hasn’t been a great week for me and if I don’t see what I want to see on that piece of paper, it could easily be game over for me. So I may not risk it.
Winning challenger of the week was a highlight and hopefully a precursor to a podium finish! But we’re all winners at the end regardless, aren’t we
Cheers to the second half and the finish line being in sight!
@f45_training_kingston_plaza @f45_training_challenge #f45 #f45challenge 🏃🏼♀️👟💥🤞🏻
The MyZone Buddy Up Challenge has come to an end! We're so proud of everyone who took part.
Over 19 days, teams of 2 have been battling it out for MYZONE Effort Points & team glory! .
National prize winnerswill be announced next week by 12RND Head Office. #WatchThisSpace
Post Sunday sesssh recovery 💪🙌 @musclepharm 100% Whey has got my back! Fast digesting with 25g of protein in every scoop! Not to mention cookies ‘n’ cream is totally my jam 🍪😍
TODAY was a day for the books! Thank you to EVERYONE who came out who supported me, and my dreams! Opening a business has been one of the most trying times of my life…some blood, a few tears, and definitely a lot of SWEAT went into building @f45_training_dana_point! ❤️
I cant wait to share my passion with you, and watch everyone CRUSH their goals! 💪🏼
@markwahlberg and @liampayne LOVE F45!! It has been named the best workout in the world, and we invite YOU to change your life today.
👊 For a limited time get ✌️ weeks of training for FREE! Contact us below.
📞 (808) 745-0808
📧 [email protected]f45training.com
Team Training + Life Changing #f45 🤜🏻🤛🏾
🌶 Stuffed Chicken Capsicum with Chicken Mince 🐥
* 200g (2x100g) red capsicums
* 100g raw chicken mince
* 80g mushrooms, chopped
* 100g baby spinach leaves
* 30g brown onion, diced
* 10g sunflower seeds
* 1 garlic clove, crushed
* 1 tsp. dried oregano
* 1 tsp. dried coriander
* 5ml (1 tsp.) extra virgin olive oil
1. Pre-heat oven to 180 degrees and line a baking tray with baking paper. Place the capsicums on the tray and bake in the oven for 20 minutes. Once the capsicums are cooked remove from the oven
2. Whilst the capsicums are baking, heat olive oil in a non-stick fry pan over medium temperature and saute the chicken mince with garlic for 1-2 minutes
3. Mix in the onion, mushroom, spinach, coriander, oregano, Himalayan salt and pepper and continue cooking for 5-7 minutes or until the chicken mince is cooked
4. Evenly pour the chicken mince into each capsicum. Sprinkle the sunflower seeds over the top
5. Serve one capsicum.
Nutrition (per serve):
Calories: 166 cal
#f45challenge #f45training #f45challengefood #f45 #f458weekchallenge #f45playoffs #f45meals #f45challengemeals #stuffedcapsicum #chickenstuffedcapsicum #chickenmince #stuffedmincecapsicum #capsicumchicken
Good Morning team!
Sunday is the best day of the week. ▪️we can evaluate the week that has been and PLAN the next. ▪️challengers we are officially at the end of week 4 🥳
I hope everyone has a great day and don’t forget to get in for Renegade if you want that end of week Weight session 💪🏼 #f45 #f45training #sunday
Double session today. No Lionheart/No Problems. I still pushed myself to MAXIMUM EFFORT (just like Deapool says). First class Resistance Renegades, then onto Cardio 22. All round excellent body burn which is always good. Good to do both Weighted and Cardio exercises whenever possible. Just because it’s Sunday, that doesn’t mean stay home and eat and do nothing, get up, get out, and get active. Do something, just don’t make excuses to do nothing. If you work hard for what you want, you will see results.
Had such a blast today cheering on the amazing runners at the @lululemonyvr Seawheeze 2019! Love that @f45_training_vancitychinatown brings people together! Over the last 2 years I’ve connected with @mandyjross & @shaunajensefitness for work but finally got to meet in person!! Hope to get a good sweat session in with you soon 💦
Shoutout to my best training buddy @ubeliciousgrace 💕💪🏼 always keeping me motivated and inspired!! Thanks @nicholabasara for inviting me to be apart of this inspiring day 💕 Next year I hope to be running the race myself! 🤞🏼
TODAY WAS AWESOME! 🤩
Thanks to all you awesome peeps who came out to play!! We simply have the best community around!! 🤸♂️ Thank you Carolina Watershed for letting us use your fabulous facility! AND a huge thanks to Seth & the Nutrition Hub for providing gift cards to the winning team! 👏👏👏 We have so much amazing content from today that we will be posting a few back to back post!! So stay tuned!! 💯💯
@sethmcmurry @gtown_hub @carolinawatershed #f45fieldday #901team
Day 76 of 💯
Saturday’s post ... yes I fell asleep again ... 😂
Smashed out a morning workout burning just over 800 calories in an hour 💥🏋️♀️
Best way to start the weekend !!!
A Deep Recovery Massage at Endota Spa in Kiama was amazing!!!!💖💕
It’s important to look after your health and wellness - but self care is important too...🙏💕🥰
#selfcare #health #wellness #wellnessjourney #fitness #f45 #hollywood #f45hollywoodsession
Halfway through the F45 8wk challenge & on the plus side I’m still smiling aggressively 🤪🥳.
Love a Sunday F45 resistance workout because the focus is on going heavy 🙌🏽 so I try to make a point to sink my protein shake straight after training before I start my errands because these baby muscles get suuuper sore on Monday if I don’t! ⤵️
@musclepharm protein helping save the gains & hit my protein macros for the day. The combat 100% whey has been a #teamisupps fave of mine for a long time now! It’s also one of my top recommended supps for any F45er because it’s 25g of lean, quality protein p/scoop with flavours that’s satisfy the taste buds for peeps living that ‘diet life’ yo 😅 (If YKYK 🍪🍦🍫👌🏽). Happy Sunday fam 💚 Who else is watching the @nzwarriors today
#FuelledbyMusclePharm #Fuellingathletessafely .
#MPNation #WeLiveThis #teamnsnz #teamisupps #f45 #day27/56
Love this interview with @feva_45! No matter what your goal, we have ya covered! 👊🏼 #f45_training
IT. IS. TAKING. SO. LONG.😫😫😫
Anyone else have this thought too!😅This setback & comeback now has taken almost a full year. It’s taken every ounce of positivity I’ve had to stay steady through it- to weather this health stuff that has felt SO eternal & to focus on a slow & steady comeback.😌
I remind myself dailyyyyy that God is faithful & that what is meant for me will be for me. When fear or doubt try to come in my head & tell me lies- that I’m so far from my dreams, to stop dreaming so big, to just give up- I lean into truth. I anchor myself to those truths on the toughest days. God is making my dreams come together for me. I don’t need to be discouraged or throw myself a pity party. Instead, I use that energy to focus on hope & faith.❤️
If where you are seems SO FAR from where you want to be- TAKE HEART. Stick in there. The best is coming for you. Never doubt that. Don’t stress about the timeline. Stick diligently in there - doing what you can tangibly & trust & believe that it will all come together. Focus on the process. Focus on having joy in the journey. Focus on what you CAN do & do it faithfully. Seek to turn your negative thoughts into hopeful affirmations. We win the battle of the mind when we speak truth into tough situations everyday.
👉🏽So the next time you think- IT IS TAKING SOOO LONG. Think- it is coming together, everyday. It will all happen in the right time. What is meant for me- WILL be for me. We’ve got this, guys!!! The realization of our dreams is the product of our faithful efforts + the right belief system.🥰🙌🏽
PS who has been doing the #brooksbestfestsweeps! I ran *one song further* today to “This We Know” by @verticalworship. ☺️🙌🏽 Don’t forget to tag @brooksrunning & hashtag it to be entered to win a sick pair of Ghosts!!
4.3 EZ mi + F45!💪🏽
Meet our owner @sonny_ivanovic (Otherwise likes to be referred to as Mr F45)!
Sonny is a Sunny Coast local who back in 2014 felt the fitness industry had lost its way.
“Before F45, I started to notice that for a high quality full body cross-training workout, the option was CrossFit or nothing. 24hr facilities couldn’t provide any motivation with more and more headphones, and less and less customer service.
Being very ‘active’ outside of a gym, I wanted to keep up my outdoor fitness like basketball, mountain biking, triathlon Ironman, etc, but definitely still needed my daily, structured, ‘gym’ full body routine.
Enter F45 into the industry.
I took a day off my full time job, flew to Sydney and met the founders of F45. I had found the ANSWER 🙏🏼
It was like these guys answered every single question that was in my head.
Full Body workouts. New workout EVERY SINGLE DAY. Non intimidating. Friendly. Fun. Tough, but non competitive. Etc Etc Etc
Fast forward 5 years, and I am proud of what we have created locally. Now employing over 20 trainers, we are proud to have launched our 5th F45 studio, and arguably the Premium Group Fitness Facility on the Sunshine Coast with over 300sq mtrs of workout space, full amenities, and over 300 car parks at the brand new Sports Hub, Birtinya.
I’d love for you to give it a go. F45 is a full body, 45 minute workout that nearly everyone can do.
Leave the headphones, ego’s and gym mirrors to the others, and see what it’s like to train in a friendly, non intimidating and structured environment.
7 Day Free Trials Available via our F45 Training Glofox App or website.
#f45 #f45training #sunshinecoast #functionaltraining #exercise #active #queensland #f45birtinya #birtinyafitness #sportshub
Winner of week 4 mini motivator challenge is..⠀
Alright guys this weeks challenge is a new one.⠀
It’s called the plank-off. How it works.⠀
- At the end of each class perform a plank⠀
- For every minute you hold without dropping you receive a token⠀
- Has to be performed on your toes and elbows and no harbour bridges or bowed backs form has to be perfect 👌🏼 ⠀
Alright team this week is a chance to build your core strength and work on that plank hold let’s see how you improve by the end of the week!⠀
#f45 #f45training #f45challenge
🌅 H A P P Y S U N D A Y A M I G O S ! 🌅 Just a reminder that all shorts in the new Atlas collection come with a free matching scrunchie 💁🏽♀️
Speaking of Atlas, today’s photo model is @atlasthebluegreatdane - the third of our four Amigo team members 🐶👩🏼🐶👩🏼 Have an amazing day!