F45 Training Traverse Mountain

Let’s talk about SLEEP for a minute—aka the best free superpower you can have when it comes to diet and exercise. Rest and recovery are just as important as your workouts and diet. Here’s why sleep matters so much 👇🏼

•Studies have shown we eat less and make better food choices when we are well rested (binge eating doesn’t happen at 10am after a full night’s sleep and low stress… it happens at 10pm after a full day of work, conflict with your kids/partner, high stress, exhaustion, and you just want to turn it all off with a dopamine flood)

•A lot of the strength adaptations occur during sleep — meaning strength builds in your sleep while your body rebuilds and repairs. You don’t get stronger during training sessions. You get stronger BETWEEN sessions with proper recovery. That strength is then expressed during sessions

•Being under-slept or under-recovered can leave you feeling one or more of the following: always sore/stiff, getting sick more often, extreme appetite (no appetite or ravenous all the time), repeated injuries, gym performance getting worse, etc.

No matter how busy you think you are, you can figure out how to make sleep a priority.

And that’s a wrap! Our F45 Challenge is over. & had the best time coaching all our challenge members through the 6 weeks focusing on nutrition and consistency in the gym and seeing the momentum and dedication you all had throughout! Big thanks to all our coaches, for the behind the scenes work, .gehman “DJ Shasta” for the great music, and for the challenge T-shirts. Stay tuned as we will highlight all our winners soon, but we just couldn’t wait to share these numbers from the challenge members as a whole! Here are the totals:

15 out of 17 participants completed the 6 week (45 day) challenge
Total Fat Lost: 66.8lb
Total Weight Lost: 83.2lb
Total Muscle Gained: 16.8lb

These are incredible results! Such a great challenge. We can’t wait for the next one!

Spirit week this week! Tomorrow we start off the week with Neon day!!!! Let’s end the challenge with a fun week!

Starting this Monday June 24th at our studio, we are rolling out the Strength Flip format!
The following days will be reversed—Monday with Tuesday, Wednesday with Thursday, and Friday with Sunday. Saturday will remain the same.

•MWF Strength Training
•TSatSun Hybrid (Cardio, Conditioning, and Strength)
•Thursday Cardio

We asked our clients, and the overwhelming majority of you wanted that extra strength day during the week. We are excited for this initiative from
F45 to help with strength gains and muscle mass! 💪🏼💪🏼 Strength training is the #1 most effective exercise for fat loss and muscle gains 👏🏻

Now is the time to take it to the next level and focus on quality form, quality reps, and progressive overload (upping the weight used, doing more reps, etc) if you’re hoping to see some strength gains or increase in muscle mass (while eating enough protein and staying hydrated). Lets go! 👏🏻 feel free to reach out if you have any questions or concerns about this transition.

HAPPY BIRTHDAY TO BOTH and ! F45 Twinpeaks would not be the same without them! They are both beautiful, strong , and kind! We love you!
🩷Your F45 TwinPeak Family

Have you considered this mindset shift?

Katie .haven.health will be hosting yoga classes at our studio throughout the summer! Non-members welcome, bring your own mat if you have one 🧘🏻‍♂️🧘🏾‍♀️