Week One of the F45 Challenge

by Write by Tanisha

Week one: 5th-11th February


Firstly, this isn’t a dating related post, I’m sorry. My life now consists of working, gyming, showering, eating, cooking, prepping, and repeating. To be honest, I’m too focussed on my bikini body to think about men right now.

SO, what is this new lifestyle that has taken over my weekly routine? what is F45? Well, unless you live under a rock (or not in a major city) then you’ll know F45 is a fitness phenomenon which is loved by A-listers & models (and me) which started in Australia and now has a studio in several major cities worldwide. It consists of 6 days worth of HIIT functional training, mixing weights, body weight and cardio using basic equipment. The beauty of F45 is that no class is the same, which keeps your body guessing, prevents you from plateau and, dare I say, makes each 45 minute workout more enjoyable and time absolutely flies.

I usually do between 4-6 F45 classes per week and have done since I joined in December last year. However, even though my fitness has definitely improved, my shape (fat) has remained the same. This is down to my lifestyle; as they say- you can’t out train a bad diet. Even though a lot of the time I eat healthily, my weekends are blow outs which include excessive amounts of alcohol and subsequently, hangover food, with the rest of the time eating basically salmon, avocado and finding it hard to say ‘no’ to anything that rhymes with mocklate. The 8 week challenge opportunity came up at my studio and something switched in me, I’ve been living a kind of false sense of security that I’m some sort of health freak just because I put chia seeds in my smoothies. I’ve had my fun living in Dubai, brunching most weekends on thousands of calories, this challenge is what I need to do to get back to where I was when I lived in London. I was toned, fit and happy with my body at a small size 10, rather than a 10 who really should be a 12 but is too in denial to buy anything with a number 2 on the label.


My breakfast twice last week: a green juice with 2 boiled eggs & 3 tbsp avocado

So, how does it work and how will it change my body?

The challenge consists of three phases, with meal plans and recipes for each meal throughout the 8 weeks, provided. The first phase is called ‘Spring Training’ which lasts two weeks and claims to detoxify, alkalise and cleanse the body by cutting out sugar, dairy and red meat, allowing three main meals and two snacks per day totalling around 1300 calories a day (for a woman).

The second phase is ‘Regular Season’ which lasts four weeks and is the longest phase of the challenge. It promises to create lean muscle tone, reduce inflammation and boost immune function all while defining your physique. This is achieved with a high protein diet to promote muscle recovery and create healthy fat loss.

The final phase lasts two weeks and is called ‘World Series’. This one is hardcore as it’s the fat stripping stage which focuses on keto. For those who don’t know what ketogenesis is, it’s basically high fat and low to no carbs which means your body will utilise fat for energy, instead of carbs, thus burning fat and showing ABS (you get the jist).

So that’s the plan, and I have just successfully completed week one! By successfully I mean I have followed the meal plan exactly, drank 3 litres of water daily, been to a class six days a week and aerial yoga for the remaining day.. And so far I’ve lost 2.3kg which for one week, I’m pretty pleased about.

For week one, a typical day consisted of smoked salmon and egg whites with spinach and peppers for breakfast, celery with almond butter and crispy garlic broccoli as morning and afternoon snacks, then chicken with chickpeas and mixed veg for lunch, followed by quinoa, kale and chicken for dinner. Because I haven’t deviated from the plan at all, I’m determined to stay on track for this week and look forward to a further loss. Every time a chocolate opportunity has come up, I genuinely haven’t even been tempted. I’m not craving sugar, I’m not wishing I could stick my face in a cake, I just eat my pre prepped food (which is key by the way. I cook A LOT now) when I’m hungry, and it’s been easy- so far.


A typical day on week 1

I’ll post weekly updates to keep myself accountable. Although I do have several events which clash with this plan, starting at week 5: a hen party, an awards dinner, friends visiting for 4 days, and a wedding. These will of course affect my results, but if I stick to every other day to the letter, I should be ok to have a couple of cheat days. For the events which include food, I’m going to eat as similarly to my plan as possible and stick to gin with soda water when I can’t avoid alcohol. After not drinking for five weeks by that time, I don’t think I’ll be able to handle much alcohol anyway. She says.