Think Pink !! Pink Hollywood !!! Pop up themed Hollywood this Saturday so grab anything PINK and rock out an hour of pink power with some killer tunes and a ripper workout and raise some funds for Breast Cancer Research !! For every person that wears PINK we will donate $1 to @nbcfaus !! ...and $20 for anyone who turns up in a full pink fairy outfit 💕 October is Breast Cancer Awareness month so get behind this team and get your PINK on ! Gold dollar donation please 😘
Pink is IN !!!! #f45kew#hollywood#pinktheme#justforfun#whynot#f45training
We are into Week 3 of the Challenge F45'ers and into Phase 2 !! ....and just like that coffee is back 🔛
Phase 2: Regular Season
‘Regular Season' is the 2nd and longest phase of the Challenge. Over these four weeks you will be defining your physique. The nutrition during this time is based on a high protein diet to support muscle hypertrophy, assist in muscle recovery and repair, create healthy fat loss results and build a strong immune function and defence. Completing the define muscle phase will prep the body for entering the shock mode phase in week 7 and 8 of the challenge.
-Defining your physique
-Creating lean muscle tone
-Boosting immune function
Stay strong team, we are already noticing amazing changes in everyone and are so proud of you all with your commitment to your training and nutrition ! You got this !#f45kew#f45challenge#phase2#goals#teamtraining#determined#fitfam
Shout out to BRENT DALEY our Challenger of the week for week 2 ‼️ Brent has been super focused and consistent over the last 2 weeks heading back into another Challenge with new goals set and determined to focus on his individual nutrition requirements based on the meal plans. Lifting heavier, in the zone each strength day and smashing out any target the coaches throw at him in his cardio ! An absolute pleasure to train, always humble, supportive of everyone in the studio and their journeys and an integral team member in the 6.30pm posse !! Killing it Brent so proud of you and your commitment, drive and dedication ! What’s even better is that your entire family train alongside you and are all kicking goals - the heart and soul of our community - fitfam ❤️ Enjoy your well deserved massage prize courtesy of Back in Motion..
Post Hollywood brekkie // Perfect option to refuel and warm you up on this rainy cold day.
Cinnamon Quinoa Porridge With Sliced Apple
55g uncooked quinoa flakes
1 cup water
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. stevia
50g sliced apple
8g desiccated coconut
10g slivered almonds
1 tsp. MCT oil
Boil water in a saucepan over medium temperature and cook the quinoa flakes with cinnamon, nutmeg and stevia for 8 minutes or until the quinoa is cooked
Mix in the MCT oil
Transfer the quinoa porridge to a bowl and add the sliced apple on top
Sprinkle the coconut and almonds over the top
Get in my belly ! #f45challenge#f45kew#nutrition#f45challengeportal#healthyfood
I don't know about you but I'm feeling "22" Yas !! Let's do it peeps a cardio workout to get the heart rate pumping, the sweat dripping and the endorphins flowing..Grab your training partner and HIIT this sweet cardio sesh for Friday fun 👊🏻#f45kew#cardiohardio #22 #fitfam#goals#sweatlife#doit
Our Week 1 CHALLENGER OF THE WEEK
goes to Nadia Piccioli!! 🎉
What a weapon !! If you’ve ever trained alongside her you know she leaves nothing in the tank and always pushes to her limits, always going harder faster and lifting heavier.
Nadia has been on fire in all aspects of her 8 Week Challenge journey, pre-prepping her meals to a T, she has her Challenge all planned out. Ensuring she is staying on track through being prepared and motivated to make all her sessions is no easy feat with early morning work shifts & 2 young children thrown in the mix. Nadia has made a strong start in Week 1 & we can’t wait to see how her challenge journey progresses over the coming weeks. You are on fire Nadia, keep it up !
We have an awesome prize for you, a 40 min massage voucher courtesy of our awesome physio Lucy Shaw - who you will have seen in our recovery Challenge series videos and friends @backinmotion.montmorency 🙌🏻
Week 1 Challenge done and dusted ✔️ T-10 workout was killer today 💦 Resistance and cardio all rolled into one mucho coolio workout !
Time to recover now with some much needed rest today, take it easy, slow it down, recover, recharge, refocus ! Stretch it out, foam roll, soak in an Epsom salt bath, spray that magic @salt_lab all over and honour your body 🙌🏻 head over to our members private Facebook page for some Sunday recovery tips... Get yourself ready for another big week ahead ✔️ #f45kew#teamtraining#sundaysessions#sundayfeels#rest#thesweatlife#goals
Who's ready for this intense hybrid workout tommorow ? Prepare for every single muscle to be under siege...a combo of resistance and cardio....just to keep you guessing ! Super important to never skip our strength sessions so this is one to incorporate a little hustle for the muscle in and add a little more resistance into the schedule ! #f45kew#t10#sundaysessions#teamtraining#hybrid#newworkouts#muscles#cardiohardio
Keep accountable and ✔️ it off e’ry day !
The F45 Goal Tracking System was created so you can complete the Challenge stronger, fitter, and happier than ever before. If you want to stay motivated and reach your goals, simply check into the app daily and follow these simple principles. The aim is to reach a minimum of 45 points every day.
Your coaches are here to keep you accountable, to make sure you are sticking to the plan - we can see you 👀 Keep yourselves accountable and work through the checklist ! You only get as much out of it as you put in ✔️
No coffee included 🤣 You can handle it. Rest up, book in, be prepared cause we've got a killer week of training coming up ! Week 1 Challenge kicking off and we’ve got your back ! So excited to see so many of you on board and ready to make some amazing life changes...Positive mindset, beast mode 🔛 The transformation to a fitter healthier life begins ✔️
Monday morning kicking off with MVP 👊🏻 You've got this Team Kew, we’re all in this together !
Let's do it !