Download or Update the F45 Training App so you have all your meal plans, shopping lists and daily tracking on you at all times. It's our new 'all-in-one' app, so this is also the one you will use for class bookings, and you will use it daily during the Challenge.

• Fill out or update your personal details and goals. 

• You can also access your daily tracking, shopping lists, meal plans, recipes and articles.  

• Use this app daily to record your progress.

OR: Have a look online 

Go to f45training.com/f45-challenge for online details. The great thing about the online portal is you can: download printable shopping lists, weekly menus and recipes.

How will we keep track of our progress? Body Composition Scans! We will send out a link with time slots to book your scan prior to the Challenge start. 

• Scans cost:
  x2 Scans (start and end) $70 total
  or x1 $40 (Cash or Debit/Eftpos card)
  Paid on the day, no credit cards or on account payments. If you have a Challenge package these scans are already included.  

We know this can be a scary thing to do but it is such a great tool and we really encourage you to get one done, they will tell you so much more than the old bathroom scale including muscle gained, fat loss and circumference measurements along with many other things!  

There is nothing worse than getting to the end of your Challenge and the quality of your before photo letting you down, or worse - not having one at all to compare how far you’ve come! Follow the directions below and if you’re not sure if the quality of your before photo is okay please ask us!

• Download an app like Timestamp Camera Basic 

• Front, back and side full body profile shots (ARMS DOWN & NO POSING) 

• Must be in underwear or swimwear (NO SHORTS) 

• Must be indoors, standing in front of a white wall/plain wall (NO COLOURED BACKGROUNDS) 

Even if you aren’t planning to enter for the studio prizes, taking a photo is a great way to measure your progress, so we recommend you take one regardless ☺ trust us! 

Commit to your training. Get in a routine, book in for classes a week ahead.

• Use your ‘F45 Training’ app for Apple or Android to book. If you need help finding this please let our team know we are happy to help!  

• Find an accountability buddy, a friend or a trainer! We can see if you’ve cancelled classes so expect phone calls if you start to slip off, we want you to succeed. 

• Think about your workout plan for the week. If you are just getting into training aim for 3 sessions a week and slowly build up. You do not need to train excessively in this challenge to get results and everyone is different. Train within your ability, particularly in the first two weeks as your body adjusts.

Preparation is key!!! Do not start the week planning to sort things out on Monday or as you go. You will be tempted to snack on things not in the plan. 

• Take the time on Sunday to get organised for the week. You may find that your first week shop is slightly more expensive as you add a few more staples to the pantry but this cost will come down as the weeks progress. The recipes are easy to follow and taste great!   

• Perhaps you want to try pre-prepared frozen meals. Swolefoods is a great option to check out and get sent to your home each week.

• Request to join “F45 Training Howick: Members Group” – here you’ll get educational posts and encouragement from our coaches, plus community notices and updates about our studio.

• Make sure you have your group notifications on so you don’t miss anything.  

We encourage you to interact with each other, post your meals, your highs and your lows. Ask any questions you have along the way – if you’re thinking it chances are someone else is too! If you find a bargain while out shopping or have a great tip be sure to let the team know! It is always appreciated.  

Being active in this forum will help you get great results at the end of the challenge, and being supportive of each other in this group is essential.  

Dig deep on this one team! Why are you here? What is important to you? What do you want to achieve out of this? Short term, long term, weekly? Strength, weight loss, quality of life, general wellbeing, mental wellbeing. What has brought you here today? 

• Be HONEST with yourself and know your WHY before you begin.. 

• Our trainers will help you with setting your goals and keeping you on track to achieve them throughout the Challenge.