CHALLENGE TASK 5️⃣ PREPARE YO'SELF! Preparation is the key to success on our F45 Challenges! It’s kitchen makeover time! The first step in your F45 Challenge healthy eating journey is getting rid of the highly refined and processed foods that are hiding in the cupboards. The purpose of this challenge is to get you into healthy eating habits by encouraging you to cook and consume nutritious yet delicious whole foods. The F45 Challenge program is an excellent excuse to remove all the naughty treats such as chocolates, lollies or biscuits which you have sitting in your pantry. Let’s be honest. Anything processed with a long list of ingredients you can’t even pronounce and a 5+ years ‘use by’ date cannot be too good for you, can it? So get rid of it. Having a good base in your pantry will make your life much easier as well as prevent you from snacking on unhealthy foods. Hopefully you have all gone shopping yesterday or today for your meal plans and have started preparing some of the meals in readiness of the week! Fail to prepare = prepare to fail! Get to it team!!! Challenge packages still available. Link in bio :) #f45challenge #f45gawler #eightweekchallenge #challengepackagesstillavailable #teamtraininglifechanging

🔵🔴 F45 PLAYOFFS 8W CHALLENGE RD 1 🔴🔵 CHALLENGE TASK 4️⃣ Book your playoff times in our F45 Training App now!! 📝Playoff times are now available to be booked into via the F45 Training App for either next Thurs night or next Friday morning. ⏰Times are in half hour increments with 18 people in each timeslot. This will give people enough time to understand the circuit and how scoring works. 🏋🏼‍♂️🏋🏻‍♀️If you have a workout buddy, try to book in the same time as them as whilst one person completes the playoff circuit, the other person will score. You will then switch over for the other person to complete/score. 🙌🏻Don't worry if you don't have a workout buddy - we will partner you up so you can make one 😉 Remember - NO ONE gets left behind 🖍All scoring on the day will be paper based however to obtain your score, all recordings will need to be entered into the F45 PLAYOFF APP. 📱Please make sure you download this via the App Or Google Play Stores. And remember - it is you against you. This is your journey. Your score. No one else's. 'When you compete with a person, you only have to be as good or better than the person to win. If you compete with yourself, there is no limitation to how good you can be' #f45gawler #f45challenge #f45playoffs #eightweekchallenge #teamtraininglifechanging #challengepackagesstillavailable

🎉🎉🎉 OUR WINNER 🎉🎉🎉 Congratulations to Geor Gina, the winner of our F45 Gawler Information Night F45 Attend Like Tag + Share competition! You have won 8 weeks of unlimited training for our 8 Week Challenge 🙌🏻 See you in the studio soon!! Please email gawler.admin@f45training.com.au Thank you to everyone who entered! Challenge packages still available. Link below 💪🏼 https://clients.mindbodyonline.com/classic/ws?studioid=555749&stype=40&prodId=117#f45challenge #f45gawler #eightweekchallenge #teamtraininglifechanging #startsjanuary29th

Start your public holiday the right way with our BROOKLYN boxing and cardio Australia Day session!! Dress up in your favourite Aus Day attire (except for those worn out pluggers 😂😉)get creative and get ready to have some fun!! Thinking of joining up before our 8WC starts Monday 29th? Can't get much better than a Friday F45 dress up cardio partay! REMINDER: For your own personal hygiene we ask that ALL members bring their own white boxing inner gloves to EVERY Brooklyn class. Pop them on underneath our F45 boxing gloves to protect your hands and soften them from those quick hard hits and from others sweat 💦💦💦💦 This way you can take them home, wash them and reuse them the following week. Trust me, you will need them!!! We also have a substantial amount of proper boxing inner gloves available in the studio to purchase for $5. We will provide boxing gloves but if you do have your own at home that you would like to use please feel free to bring them. Book via the F45 Training App now!!! #f45challenge #f45gawler #f45brooklyn #australiaday #challengepackagesstillavailable #teamtraininglifechanging

CHALLENGE TASK 3️⃣ Book your InBody Body Composition Scan via the F45 Training App!! Scans are taking place in the studio next Wednesday 31st January. The InBody Body Composition Analyser measures your body and provides a detailed, yet easy to understand report. On your results sheet, you will see how many kilograms of fat and muscle is on your body and where it is located. By monitoring these metrics over time, you can pin point the changes needed in your diet and exercise to achieve your goals. A small example of the metrics found on a InBody results sheet: - Total skeletal muscle mass - Total body fat in kilograms - Total body fat percentage - Visceral fat (fat around our organs) - Total body water - Segmental muscle and fat analysis - Bone mineral content - Basal metabolic rate (target calories to eat) Plus much more!! This is a great way to see your progress as scales do not give us a true indication of how our bodies are transforming!! Combined with photos and playoff scores = the complete F45 challenge results and transformation package!! ** Please note that before and after photos, before and after scans along with playoff scores must be completed for studio award eligibility #f45challenge #f45gawler #f45training #eightweekchallenge #challengepackagesstillavailable

🎉🎉🎉 OUR WINNER 🎉🎉🎉 Congratulations to Benjamin Taylor, the winner of our Facebook F45 Gawler Open Day Like Tag + Share competition! You have won 8 weeks of unlimited training for you and a family member or friend! 🙌🏻 See you in the studio soon!! Please email gawler.admin@f45training.com.au Thank you to everyone who entered! Challenge packages still available. Link in bio 💪🏼 #f45challenge #f45gawler #eightweekchallenge #teamtraininglifechanging

Well isn't that a prize and a half??! Now that we have your attention, we now move onto 8W Challenge Task 2️⃣! Want or need another reason to sign up as a member in time for the very first F45 8W Challenge??! Well here it is - a Trip Around The World valued at $7500 for both the female + male F45 Global winners! Several F45 Gawler studio prizes on offer as well! Imagine, you have achieved a transformation and end up travelling around the world to flaunt it all off?! So here is task 1 to put you on the right track - come along to our Information Night tonight 7pm in our studio at F45 Gawler and make sure you are armed with all the information you need. Can't make it? Please email Elyse at gawler.admin@f45training.com.au to have all the info emailed to you! Challenge packages still available. Click the link in below to sign up to our next challenge: https://clients.mindbodyonline.com/classic/ws?studioid=555749&stype=45 #f45gawler #f45challenge #f45goals #f45global #f45training #challengepackagesstillavailable

8WC CHALLENGE TASK 1️⃣ Over the next week, Team Gawler will provide daily suggestions on how you can prepare not only yourself, but those around you, for the 8WC starting next Monday 29th. Why? Because we want you to kick some serious butt!!! During the first week of the challenge it’s vital you know what your goals are that you want to achieve + what exactly you are working towards. Setting goals allows us to grow as individuals +become focused on improving central aspects of our life. Without setting goals we lack motivation and drive to want to become better versions of ourselves. There is a technique in setting goals accurately so you can set yourself up for success rather than failure. So what is the best way to set accurate and effective goals? Here are our top tips. Tips on setting yourself up for success: 1. Set your goals specific to your own motivations and parameters. 2. Be specific about your goals, if you want to lose weight, why and how much? 3. Try not to compare your weight loss goals to historic weight loss ten years ago, look at the now and evaluate your achievable stepping stones. 4. Be clear on your workouts each week and your meal plans. 5. Set yourself up weekly for success as each day contributes to the week ahead. When setting goals we like to recommend following the SMART map. S: Creating a goal that is specific to what you want to achieve. For example you want to lose 5kg instead of I want to lose weight. M: Make sure you can measure your progress towards attaining your final goal. A: Identify what skills and attitudes you need to make that goal attainable. R: You need to ensure the goal you set is realistic + you contain the skills necessary to achieve the goal you set. T: No goal is complete without putting an end date on when you need to achieve that goal by. It allows you to monitor your progress + keeps you on the path of attaining your goals. So now that you know the most effective way of setting your goals this challenge, get pen to paper + start writing them down today. Other ways to help: - Make a vision board - Put them on the fridge - Save them as your screen saver NOW GO MAKE SOME GOALS!

#Repost from our sister studio @f45_training_noarlunga ・・・ Are you ready to transform your body and lifestyle like fit mumma @krispaparella 💪🏻💪🏻💪🏻💪🏻 🌟 10.7kg weight loss 🌟 9.4% body fat loss 🌟 37.8 cm girth loss 🌟 Dropped 4 pts in viceral fat This super ⭐️ star mum definitely embraced her new F45 lifestyle her transformation was HUGE and we cannot wait to see what she achieves during the next challenge *********************************** GAWLER! Are you ready to take charge of your health & fitness this year? 💪🏼 Our next 8 week challenge begins January 29th ... Come along to our Info night on Monday 22nd Jan to find out what the fuss is all about!!! 💪🏻 Click the link in below to sign up to our next challenge: https://clients.mindbodyonline.com/classic/ws?studioid=555749&stype=45 Or email gawler.admin@f45training.com.au #f45training #f45 #f45challenge #teamtraininglifechanging #f45gawler #f45noarlunga #8wc #eightweekchallenge #packagesstillavailable

NEW CLASS TO THE STUDIO ALERT!! Grab your armour! Grab your training partner! And get ready to charge into the weekend with this awesome paired cardio bonanza! No one gets left behind! Be strong enough to stand alone. Be yourself enough to stand apart. But be wise enough to stand together when the time comes. Like a Knights Templar, at F45 Gawler - we don't leave anyone behind. Start together. Finish together. Team training. Life changing F45 Eight Week Challenge starts 29th January. Email Elyse at gawler.admin@f45training.com.au for more information. #f45templars #f45gawler #f45challenge #eightweekchallenge #teamtraininglifechanging

Places for the Info session are filling up fast! Book in via our F45 Training App now!