Welcome to week 2 of the Power track! You’ve started laying the groundwork, and this week is about building on that progress by finding your rhythm, focusing on consistency and preparing to build strength over time.
Week 2 – Build the Foundation
Show up, get comfortable with your track, and start building the habit. This isn’t about pushing hard yet, it’s about getting consistent.
ATHLETICS
This week is about prioritizing resistance sessions and repeating quality movement. Use these session notes below to guide how you approach load and effort in each class type this week.
| SESSION | TYPE | POWER |
| Loyals | Hybrid | Keep the resistance portions of Loyals purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Romans | Resistance | Repeat strong positions and build dependable working loads. Make Romans a priority strength session this week. |
| Foxtrot | Cardio | Use Foxtrot as conditioning support. Keep quality movement and avoid unnecessary fatigue that compromises resistance days. |
| Hammer | Resistance | Repeat strong positions and build dependable working loads. Make Hammer a priority strength session this week. |
| T10 | Hybrid | Keep the resistance portions of T10 purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Devil’s Peak | Hybrid | Keep the resistance portions of Devil’s Peak purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Mkatz | Resistance | Repeat strong positions and build dependable working loads. Make Mkatz a priority strength session this week. |
NUTRITION
Building Muscle? Make Your Protein Count.
When you’re training to build strength and muscle, protein plays an important role in helping your body repair, rebuild and adapt, but it’s not just about how much protein you eat. How you spread it throughout the day matters too.
Rather than relying on one protein-heavy meal, aim to include a quality protein source across your main meals.
This helps provide regular opportunities for muscle protein synthesis which is the process your body uses to build and repair muscle. It can also help reduce digestive discomfort and fatigue that may come from consuming large amounts of protein at once.
Put it into practice with your F45 meal plan:
Your F45 Challenge app meal plan is a great starting point for putting this into practice. Take a look at your meals for the week and consider how they’re supporting your POWER goals.
Are you including a meaningful protein source at breakfast, lunch and dinner? Look for options featuring eggs, authentic Greek yoghurt, chicken, fish, tofu or legumes. If a meal is lighter on protein, consider choosing another available recipe or adding a protein-rich ingredient or snack to better support your needs. This could be as simple as adding an extra egg or a side of Greek yoghurt at breakfast, including some chicken, tuna or tofu with lunch, or choosing a snack such as cottage cheese, edamame, a protein-rich yoghurt or a milk-based smoothie.
Small, practical adjustments like these can help you meet your overall protein needs and support muscle growth and recovery without completely overhauling your meal plan.
Remember, your meal plan is a starting point, not a rigid prescription. Your overall intake should also provide enough energy to support training, recovery and muscle development.
Try this: Open your Challenge app, review tomorrow’s meals and identify one opportunity to improve your protein intake or distribution.
Key message: Progressive overload gives your muscles a reason to grow. Adequate energy and well-distributed protein help provide the building blocks to support that growth.
WELLNESS
Recovery Is Part of Getting Stronger
Training provides the stimulus, but recovery gives your muscles the opportunity to adapt and grow stronger.
As you build consistency with your Power sessions, prioritise quality sleep, adequate nutrition, hydration and appropriate recovery between demanding resistance workouts.
Pay attention to how you’re feeling throughout the week. Persistent fatigue, declining performance or lingering soreness may indicate that your body needs additional fuel or recovery time.
Try this: After your next resistance session, check in with your energy, sleep and muscle soreness. Are your recovery habits keeping up with your training demands?
ARTICLE OF THE WEEK
How to Train in Different Heart Rate Zones for Your Fitness Goals
A higher heart rate doesn’t always mean a better workout. Training in the right heart rate zone for your specific goal can help you push harder when it counts, recover smarter, and make the most of every session. Learn what each of the five zones means and how Power, Lean and Athlete use heart rate differently to support your goals.
WEEK 2 TAKEAWAY
Build consistency and focus on quality over rushing through your workouts. Prioritize your resistance sessions, use dependable working loads, and give your muscles the protein, energy and recovery they need to adapt and grow stronger. Remember, recovery is part of getting stronger, so make sleep, hydration and adequate nutrition part of your routine too.
