Happy Easter Monday loves!! How good is a short week 🙌🏼🥳 & it’s an even shorter week with Anzac Day on Thursday + I am taking Friday & Monday off for my anniversary weekend #hellyes 🙌🏼💍🌹 .
Although today was a public holiday, I was back on track like any normal Monday! 👌🏼 Eating has been bang on & I went out on a walk this arvo 👣 It was way less intense than my last few cardio sesh’s & although it was a nice change, I am really missing my running 😭 1.5 weeks to go & then I can slowly start running again!.
I also just did a whole update in my stories about my next move!! After losing 3kg of muscle mass in the F45 challenge, I have been doing lots of thinking & reading (macro nerd alert 🤓 lol) about my body composition. I think the reason I lost 3kg of muscle is bc I am eating way to little food (averaging between 1200-1400 calories). But the thought of eating more food to lose fat is really fucking scary & not what my “diet” brain is used to!! 🤯 So I have decided to start working with a macro coach to help me smash my goals 🎯 Knowledge is power & I don’t have it all, but I’m excited & willing to learn!! Bring it on babes!! 💕 I’m so pumped 👊🏼
Week 2 done and dusted, managed to do 8 sessions this week along with all the festivities over the Easter long weekend including a 70 km bike ride and a big hangover today 🤢 the Southbank tri club have been amazing and very welcoming I’m looking forward to this week 💕#fitness#f45#triathlon#fit
1 WEEK TO GO 🤜🤛 Our Next 8 Week Challenge Starts Monday 29th of April! For more information, come along to our studio Challenge Seminar Sunday 28th at 4:30pm run by @hamishevans_coach to give you the tools to smash your goals this challenge 🤗 Book in via the Mind Body App (friends and family welcome) ✔️
[8 Week Challenge Packs are limited and are available via F45special.com, DM for further info] ✔️
MANKIND ATHLETIC - ATHLETE TEE 💥
Launching Monday April 29th 6pm AEST ✖️Available in Black & White ✖️Limited release ONLY 20 tees ✖️High quality stretch-fit fabric 💥TAP the link in bio to secure your size + 10% launch discount
Over 5,000 people took part in the 12RND Fitness Summer 6 Week Training Camp & we saw many phenomenal improvements in body composition & fitness!
Our Autumn Training Camp begins on 13 May with new Recipes, new Benchmark fitness testing & a prize for both the national Female AND Male winner.
Click here to register now! https://12rnd.com.au/training-camp.html. .
Not a member yet? Not a problem! Come in for a FREE Trial to experience a 12RND workout - https://12rnd.com.au/free-trial.html
// WEEKLY GIVEAWAY 💦 @jessica_ramsey took home this weeks Lion Heart Challenge 💓 You’ve got to be in it to win it 🙌🏽 message us now to get your hands on a Lion Hear Monitor 🦁 📲 select Seaford Aldinga, and come see what we’re all about 🔴⚪️🔵
“Team Training, Life Changing”
We say it because it’s true. F45 does so much more than help you achieve your fitness goals. Come in and find out why.
Grab your 7-DAY FREE TRIAL! 👉 Click the link in our BIO 🙋♂️🙋♀️ If you have any doubts, our team is ready to help you:
☎️ 0411 537 728
IT’S LAUNCH WEEK 😱😱😍😍
This Sat the 27th of April we are launching in our new SUPER STUDIO >> F45 Kidman Park! .
Have a look at our recent posts, but if you BOOK in on the day, you’ll go into the draw to WIN some major prizes, like 12 months FREE training, massages, challenge food and so much more!! .
Head onto our website > select your FREE 14 day trial > and book into your preferred class time on Sat 😍😍
We cannot WAIT to see you all there 💙❤️💙❤️
CHICKEN VEGE STACK: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 chicken breasts OR 8 boneless chicken thighs
2 red capsicums
2 small zucchini’s
100g rocket/arugula leaves
3 tbsp olive oil
2 tbsp lemon juice
Sea salt and cracked pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup of mayo OR plain yoghurt (yoghurt being ‘healthier)
1 tbsp pesto
Preheat your barbecue.
Place chicken, eggplant, zucchini and capsicum in a bowl (seperate meat and vege if you like) and mix lemon juice, olive oil, salt and pepper over the top. Leave to sit for 5 mins.
Put chicken on the bbq and cook for 3-4 mins before placing capsicums and rest of veges on the grill.. cook til you’re happy with how they’re prepared.
To assemble - mix the mayo/yoghurt and pesto together. Chuck some rocket on a plate, stack your veges and then your chicken and dollop some dressing over the top. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thank me later - fun fact: my brother actually made this for us YEARS ago and it’s become a household favourite. Thanks mate 👏🏼🖤 @josh.wilderstephens
——— PRIZE VALUED OVER $1200!
@f45_training_richmond is giving away TWO #f458weekchallenge packages - 1 for you and 1 for your new training buddy! All expenses covered and full access to our facilities and meal plans! What can you and a mate achieve in 8 weeks?! Check out our previous winners posts and read their results!
➕Unlimited training for 8 weeks for 2 people
➕Before, mid, after Body Composition Scans to track progress
➕F45 meal plan schedule
➕Chance to win in-studio prize of $1000 NIKE (Employee Store) & 6 month membership
➕Opportunity to take out the entire global F45 challenge prize of $14000
Follow @f45_training_richmond, like this post + tag your workout buddy! One friend per comment. Multiple entries permitted (don’t tag the same person twice). All tagged friends must be following us.✔️💪🏼 #f45richmondvic
Buzzed to let ya know that Jamie and I will be taking part in @theplantbasedgames fitness competition next month, alongside the mighty @ashy_kav_getsitdone and we’re so excited 💥💥 there’s less than 4 weeks to go now so this means training is ON! Especially since the competition is gonna be tough af with a fair few @f45_stratford legends in the mix 👀 wish us luck peopleeee (espec me as this is my first comp like this eeek)
So in prep for all this, we decided to try an adapted, outdoor version of one of the practice sessions posted by @theplantbasedgames on their page to get us in the spirit, details below ⚡️it’s a short but v spicy one!
- 50 air squats
- 40 butterfly sit-ups
- 30 burpees
- 20 pushups (instead of DB deadlifts)
- 400m sprint around the meadow between each set 🥵
Want to change your life? Be a fit, healthy and happier you? Start our 8 week challenge on the 29th of April with thousands of F45'ers across the world!
7 DAYS AND COUNTING! There is still time to register: email us at email@example.com
Day 32 of #thisdadmoves
Today was a tough one for the moral, as although I hit the gym @f45_training_camden four times last week and stayed on point on my nutrition (apart from one big Easter egg on Sunday) I somehow put on weight instead of loosing any :( Now my initial reaction was “well f**k this then, I’ve been hungry all week and busted my arse off, sacrificing Easter weekend to be in the gym and not having a single drop of alcohol in two weeks, and this is what I get? Might as well not bother then!” That’s right I went to blame and victim mode. And that’s just after one small bump on the road! Because it’s so much easier to play the blame game than staying committed and taking personal responsibility.
I’m sure I can look back and change a few things around. Like getting to bed earlier and drinking more water.
I’m starting week 3 today of my 6 weeks challenge and that means I still have four weeks to turn this around. But truth be told, this isn’t about a 6 weeks challenge. It’s about a lifetime change of habits. A new beginning. Something I want to be able to sustain for life.
And sometimes, just like a car, that new beginning needs to be kickstarted by an initial spark.
My note to self today and to you is, don’t give up. Don’t pay attention to the sad scale and don’t let one week derail a lifetime of potential achievements. Good things come to those who wait, sweat and never give up.
My Girls Night Out London is just a week away! Bring your girlfriends and join me at for an intimate, exciting evening. Learn all about sex in a way you never have before. Sip wine, snack of some delicious food, and of course take home an awesome goodie bag worth £40!
The cheeky lads at @f45_oxfordcircus will give all you lovely ladies a discount for their awesome gyms in Oxford Circus and launching soon, Soho! What better way (other than sex to get yours heart rate up!
Play it safe with the sexiest condom out there, thanks to @hanxofficial. Everyone raves about how these condoms feel like there’s nothing between them, how elegant the packaging is, and how they keep buying them again and again.
Keep fuelled and healthy with snacks from @missfitsnutrition. MissFits is all about health and wellness, and they make pretty darn delicious snacks to keep you going on the run (or in between rounds?). Post-sex hair needs a quick little fix, and so @tangleteezer is gifting each lucky lady a compact styler! You could also win some amazing prizes on the night!
After learning all about yourself on the night, @shwomenstore will help you explore things in the bedroom by giving you not only a discount code to shop at their store, but some lubricant to ensure your mind and body are on board for sex. Wetter is better as they say! • #girlnightout#london#gno#gnolondon#event#goodiebag#sponsors#f45#hanx#missfitsnutrition#tangleteezer#sh
TRACK YOUR PROGRESS➡️
The F45 Challenge books are out now! Track your progress throughout the 8 weeks to help keep yourself accountable! Challenge starts in ONE WEEK!!!!! 😱😱😱😱😱
SMS “CHALLENGE BOOKLET” to 0414 731 311 to get yours! HURRY!! LIMITED STOCK! 🥳
/// Strength does not come from physical capacity. It comes from an indomitable will \\\
Have you ever walked into a gym or session and felt like you don’t belong?
The feeling is especially common if you haven’t trained in forever (or maybe it’s your first time) and your feeling like everyone around you is in much better shape. They’re running through HIIT sessions with ease and you’re in the back struggling to get in a breath?
Ok, let’s hit the breaks on this train of thought. First of all, everyone of those people started somewhere!
So what’s the difference?? They stopped thinking about others and got to work on improving themselves, regardless of their level of fitness. Their will to be better overrode their fear of being physically inadequate.
Your FREE trial is waiting for YOU! 💪
🔹Why choose Group Fitness?🔺
- Train with friends! ⠀
- Motivational boost! ⠀
- Accountability support! ⠀
- Structure & Trainer support! ⠀
- Apart of a community! ⠀
- Surround yourself with like minded people! ⠀
Come check us out! Sign up for your FREE 2 week trial!! Opening THIS Saturday 27th April 🎉⠀
It’s time to test your fitness level!
Starting with Station #1 on the “Rower”
The F45 Playoffs is functional all body, strength, agility and cardiovascular fitness test that has become the benchmark for fitness testing globally.
There is no great, average or bad score. What you achieve is a benchmark for “YOUR” current functional strength and fitness.
It takes exactly 10 minutes to complete the 10 stations involved in the test.
🔵working for 45sec.
🔴With 15sec to recover and move to the next station.
The PlAYOFF’s are running this Friday 26th April @5pm in studio, Book your spot now!!
Less than a WEEK until the challenge kicks off and we’re down to the last 12 deals where you and a friend can both save $$$. If you’re interested, DM us your:
We’ll be in touch tomorrow!
Don’t forget our info evening is also taking place in studio tomorrow evening at 6.00pm. Come along and find out what the challenge is all about! Cheers for the pic @liamvandenberk
💪🏼 Strength Tuesday’s 💪🏼
Tomorrow we are putting down the Chocolate and picking up some weights 💪🏼
Tommorow in studio we have Red Diamond 💎 •••
A resistance-based workout focusing on overloading the muscles and causing fatigue.💯 A mixture of Romans, Panthers and a few twists of its own, Red Diamond is one of our toughest strength based workouts at F45💪🏼 But we love it! •••
so if you haven’t tried it yet come on down TOMORROW and give it a go! ⚡️ Your muscles will thank you 💪🏼
We’re B A C K 💪🏽 and easing into the week with our resistance session RED DIAMOND 🏋🏻♂️ Class times continue as normal until Thursday with our Anzac Day closure. See you tomorrow in the studio ☝🏽 #f45albury#f45#cardio
Did you know you can sign up for a FREE trial?!
Steps to register:
Go to www.f45training.com/dbayeh and enter your info.
1. Download the F45 Training App
2. Create a profile on the app by entering your details
3. Select your nearest studio location (Ashrafieh or Dbayeh)
4. Select "Buy" from the menu > Select "Functional Team Training" > Select "FREE Trial"
5. Choose "Classes" from the menu to view our class schedules
6. Book your class by choosing your preferred timing
So I did a new class at F45 today called ‘22’ and it was a cardio class that used mostly body weight movements. Take a guess if I liked it or not 😂 It was so challenging, at one point I thought my legs were going to drop off from all the pain! 🆘 I know that the only way for me to get better at these frickin’ cardio classes is to just keep doing them- the old saying of ‘no pain, no gain’ is running through my head right now 😤 And even though it seems like I’m the only one in the class that is super struggling through them, red in the face, huffing and puffing, IM GOING TO KEEP PUSHING THROUGH because ya girl has GOALS to achieve. 👉🏼 swipe to see my #accountability photo with you guys (another class that made me burn nearly 700 active calories 🤯). Hope you have an accomplished Monday- don’t let anything stop you from moving your body today! ☀️