Kirkland F45 8wk Challenge

OPEN REGISTRATION FOR 8wk CHALLENGE STILL AVAILABLE UNTIL SUNDAY 10/31!

DM for more details or
to sign up!!!

Congratulations team you completed C31- 45 day challenge! We will be celebrating your accomplishments along with revealing the grand prize winners- most BF% lost, most muscle gain & best overall composition!

Join us at FEAST (across from F45 Kirkland studio) Wednesday 5/19/22 @ 5:45pm for appetizers!

*make sure you do your final body scans by Friday 5/14/21 to be included in the overall studio prizes!

That’s a wrap team!!!! Congratulations & Great work to ALL C31 Challengers for committing to the last 45 days. Signing up & committing to a challenge takes a lot of courage & we are all so proud of each & everyone of you for taking the steps to becoming a healthier & happier YOU!

Please make sure to get with one of the coaches to get your Final InBody scans done by the end of this week 5/14 if you want to be included in the running for the studio grand prize!

We hope that you continue to incorporate the habits you’ve learned to keep & maintain your new healthy lifestyle!

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

Share & comment below your ways & ideas to stay hydrated throughout the day!

Hey Challengers!

Welcome to Week 4!

You are already half way there! Congrats on all of the dedication thus far! Your next 23 days will fly by, so stay focused on proper nutrition, keeping up with your classes and most importantly remember to have fun!

During week 4, you will complete your 3rd weigh in. Just like your initial weigh in, you must be 3 hours fasted, it must be done pre-workout and remember to hydrate fully the day prior for the most accurate results.

Keep in mind that these weigh ins should be used as a motivator for you, and should not discourage you in your journey. If your results are not as you had expected, use it to fuel your motivation!

You still have 23 days ahead of you to hit to your personal goals!

Remember that your strongest muscle and worst enemy is your mind!

Train it well, and stay positively focused on your end game, and you will succeed.

Happy Monday Team!
Welcome to Week 3!!!

WE ARE STARTING OFF STRONG!
So proud of you all!

All your hard work is paying off and it shows in your Inbody scans after just 10 days! Let's keep going this is not the finish line!

Next weigh in starts April 16th!


PHASE 2: REGULAR SEASON (next 10 days)

Now that core healthy lifestyle habits have been established in Challenge Phase 1, the focus of Phase 2 is on quality macronutrient consumption for sustainable training progress. This means being able to recognize and select foods that haven’t undergone any processing on a consistent basis. A balanced healthy eating routine is built upon quality food consumption, portion control, and meal timing.
Together, these three core components are necessary for keeping blood sugars balanced, avoiding cravings, and providing sufficient pre- and post-workout fuel to nourish the body.
It’s especially important to gain an understanding of how macronutrients differ in their role within the body, as well as how to differentiate between high quality vs. poor quality macronutrients.
Processed foods, for example, are extremely energy-dense (high-calorie) but contain little to no dietary fiber, amino acids, antioxidants, minerals, or vitamins.
They are ‘empty calories,’ offering little to no nutritional value to support training adaptations and changes in body composition.
On the flip side, quality sources of protein, carbs, and fats will provide the necessary fuel the body requires to train effectively and recover efficiently.

The Importance of Incorporating Mobility Into Your Weekly Workouts

How often do you think about your joint mobility?

Repeating the same movement patterns in your daily habits and long periods of inactivity (think sitting, standing, and sleeping) can lead to poor posture and restricted movement. When our movement is restricted, it can cause some of our muscles to become short and tight and others to lengthen and become tense.
This results in altered movement around the affected joints and also affects how your muscles contract and stabilize your joints when you move, leading to joint pain and even soft tissue injury in the body.

Overall joint mobility can help improve your range of motion and technique, and reduce your risk of injury.

Everyone will experience different ranges of mobility depending on your muscle tightness, joint structure, genetics, age, body composition, and any previous injuries.

Including regular dynamic movement into a training program is a great way to enhance your flexibility and increase your range of motion, with the added benefit of improving muscle activation by teaching your brain to recruit more muscles when you perform an exercise, which in turn gives you better stability in your movements.

At F45, we use dynamic movements in warm-ups to help avoid soft tissue injury, increase joint flexibility, and optimize performance by helping prepare and condition the body and mind for exercise.

You get out what you put in! Challenger seeing results in just first 10 days! Have you made time to do your 1st check in????