Welcome to the
F45 Challenge

You may download the Training app at no cost, however, to be a part of the Challenge in-studio experience you will need to contact your local F45 studio to discuss pricing options. To find your local F45 Studio go to: https://f45training.com/find-a-studio

• Monday May 20, 2024 – Wednesday July 3, 2024
• Monday October 7, 2024 – Wednesday November 20, 2024

Accountability and consistency are everything when it comes to achieving long-term results. Participating in Challenge makes it easy to stay accountable as you’ll be able to track your training progress from one Challenge to the next while gaining a clear understanding of the role nutrition plays in achieving goal-targeted, sustainable results. Secondly, it’s easier to push through comfort zones when you have the support of friends and coaches. Joining Challenge means you’ll become a part of F45’s supportive, team-training community. Gaining the support of other Challenge participants not only makes it easier to stay accountable but it can help you gain the confidence to push yourself to a greater level of performance than you would on your own.

To register for the F45 Challenge, visit www.f45challenge.com select > Sign Up and complete your Challenge profile. You can also register via the F45 Training app (iOS & android), just visit the app store and download F45 CHALLENGE at no cost. Once you’ve completed your Challenge registration profile you’re all set to check in for the upcoming Challenge.

如果您不是 F45 會員，您仍然可以下載並存取 F45 挑戰行動 APP，其中包含膳食計劃、食譜、教育文章和影片，以支持您實現健康和健身目標。要存取 F45 隨選訓練，您需要成為 F45 健身房的活躍會員。 若希望取得長期成果，強烈建議在整個挑戰中加入健身房。請聯絡您當地的 F45 健身房，了解他們的會員資格選項。

如果您忘記了密碼，請選擇登入方框下方的「忘記密碼」，系統將向您的收件匣發送一封電子郵件以建立新密碼。

挑戰「前」的照片必須在挑戰第一天的前一天/當天提交或上傳到 APP。挑戰「後」的照片必須在挑戰的最後一天提交/上傳。拍攝前後照片的指南：

• 照片必須在純色背景前（最好是白牆），光線應明亮，無陰影
• 照片應與視線齊平，顯示成員站立的姿勢
• 參與者應目視鏡頭，姿勢端正，雙臂放在身體兩側，雙腳與肩同寬
• 避免在照片中擺姿勢、抬手臂、彎曲或吸氣
• 不接受自拍
• 照片不得進行任何編輯、潤飾、Photoshop 或濾鏡處理。 會員必須提供書面核准（透過電子郵件即可）才能在媒體、社交媒體平台和 F45 全球行銷材料中共享圖片。

挑戰包容性：F45 總部了解我們在世界各地有各種各樣的 F45 員工參與挑戰，我們希望確保每個人都感到被接納，並且我們承認對照片的要求可能與個人或宗教信仰相衝突。因此，我們允許以下照片要求例外：

• 頭巾、罩袍、面紗或類似物品
• 穿戴整齊，包括全身（最好是緊身的）衣服以顯示變化；
• 露出一些皮膚，穿緊身褲或緊身短褲和上衣

After downloading the Training app, you will be prompted to complete your profile by selecting a Challenge goal and answering a few questions about your activity level. You will automatically receive your goal-targeted daily calorie intake after completing these questions.
The F45 Training App automatically calculates your recommended daily calorie intake based on age, BMR, activity levels, and Challenge goal (lose weight, maintain weight, or build muscle). The app contains an algorithm that will adjust your daily meal plan to a specific calorie zone within ~100-200 calories of your recommended daily calorie target. This calorie zone algorithm uses a combination of 4 different meal sizes: small, medium, large and extra-large.

每個人都有不同的營養需求，特別是基於性別、年齡、體重、每天訓練次數以及每天訓練之外的活動總體能量需求。由於活動量和基線身體成分指標的不同，預計能量需求可能會有所不同。活動。評估個人能量需求的最佳做法是：1) 了解整體健康的日常能量需求； 2) 確定特定健身目標的每日卡路里攝取量。米夫林聖杰爾（Mifflin St Jeor）方程透過估算一個人的靜息代謝率，並將該數字乘以其活動量來估算總能量需求。

Absolutely! Between Challenges, you will have access to a sample meal plan and our robust recipe library with thousands of macro-balanced tasty recipes. All available in the EAT section of the F45 Training App.

If your body composition metrics have changed or if your weekly activity level has changed, we recommend entering these new metrics into the calorie guide during your next Challenge check-in period to continue obtaining an accurate reflection of goal-specific total daily calorie intake.

• Step 1: Log into the Training app
• Step 2: Select ‘Track’ along the bottom of the screen
• Step 3: Select ‘calorie guide’ at the top of the screen
• Step 4: Select ‘update your calorie guide’ to input your current weight and height > follow the steps to select a new goal > choose your meal preference and update your activity level (if needed). You can also manually input the BMR from your Inbody scan by selecting ‘Enter your own BMR’ and following the prompts.

食譜資料庫中的每道食譜都有四種大小：小份、中份、大份、超大份；下面列出了每種大小的平均卡路里。一旦您選擇了挑戰目標並收到每日卡路里指南，膳食計劃中的每日食譜將自動反映您建議的每日總卡路里消耗量。如果您想修改您的食譜膳食量，您首先需要修改自己的卡路里指南。

• 小份= 350 卡路里
• 中份= 450卡路里
• 大份= 700 卡路里
• 超大份 = 900 卡路里

Fluid needs vary based on factors like age, sex, activity level, and overall health. For example, pregnant and breastfeeding mothers have higher water needs, while people with certain medical diagnoses like renal or heart disease have totally different fluid needs.

The AI (adequate intake) for water consumption has been determined for overall generally healthy people based on age and sex.

According to the Academy of Nutrition Dietetics, that looks like:

11.5 cups per day for women, and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat.

懷孕或哺乳的婦女有不同的營養需求，我們建議您在註冊挑戰之前諮詢您的主治醫生，了解有關運動和營養的建議。

這是由每個 F45 健身房自行決定，請聯繫您當地的 F45 健身房了解挑戰的獎勵事宜。

我們推薦採用「食物優先」的方法；挑戰訂製的膳食計劃富含必需營養素，以支持可持續進步和長期訓練適應。如果您擔心營養缺乏，在開始服用營養補充品之前諮詢您的初級保健專業人員，以評估您的個人飲食需求。

In the TRACK section of the Training app, select the STATS button at the top of the page. Click on either Update Weight & Waist or Update Body Measurements to modify your body composition metrics. You can also add a target goal measure for weight & waist.

In the TRACK section of the Training app, select the CALORIE GUIDE button at the top of the page. Scroll to the bottom of this page and click “Enter your own BMR.” Here you can enter your personal BMR value (Ie. from your InBody scan for example).

身體成分的生理變化不會立即發生，因為身體必須首先適應訓練負荷，然後身體成分才會發生變化。此外，這些生理適應（脂肪減少、肌肉增長）發生的速度也因人而異。有些參與者在體重減輕之前就已減少幾英寸（這可能是脂肪減少和肌肉增加的綜合表現）。因此，除了前後全身測量之外，每週或每兩週稱重一次將能最準確地評估全身成分的變化。

InBody 掃描是一種非侵入式且易於使用的方法，用於評估挑戰前後的身體成分。InBody 設備使用先進的生物電阻抗分析（BIA）技術，結合直接分段測量和多頻率來分解身體成分。參與挑戰前後的 InBody 掃描使您能夠在挑戰之前建立基線，並從一項挑戰到下一項挑戰的進度加以量化。為了最大限度地提高 InBody 掃描的準確性，F45 總部建議採取以下措施：

• 在訓練前的早上完成挑戰前和挑戰後的 Inbody 掃描。
• 掃描前避免進食/飲水，以避免體液變化造成差異。
• 在掃描前和掃描後穿類似的衣服並摘下配飾/珠寶—不建議穿輕便、厚實的衣服。

If you have an intolerance or allergy to ingredients used in the meal plans, you can either adjust the recipe and swap out those ingredients, or swap in a different meal/snack of your choice from the Recipe Library. If the intolerance or allergy is to gluten or lactose, you can simply replace that ingredient for a gluten-free or lactose-free alternative.

Protein powder can be a great (and convenient) tool to assist with overall protein intake, but it isn’t always necessary! Overall, if you’re eating a varied and balanced diet, you are likely getting the protein and other nutrients you need from food alone.

If you are using a protein powder, make sure that it undergoes third party testing, like NSF certified products. Check out our official supplement partner for great protein powder options here.

It’s important to note how unique protein needs are and if you’re not sure how to determine your protein needs or want to make sure you’re consuming enough, reach out to your medical provider.

F45 recommends a balanced approach to nutrition including a variety of nutrients, vitamins, and minerals. The nutritional principles that underpin the F45 Challenge are evidence based and distinguish the F45 Challenge from unsustainable fad diets. We aim to equip our members with the knowledge and confidence to make positive and sustainable health changes during challenge and beyond.

There is no one size fits all approach to nutrition. It’s important to remember that nutrition and energy needs are individualized related to medical history, health status, goals, and more. It’s always recommended to consult with your MD and/or RD when making nutrition and/or lifestyle changes.

F45 advocates a positive relationship with food and no food group should be unnecessarily excluded (food allergies and certain medical diagnoses must be taken into consideration by the individual)

A wide variety of foods including protein, fat, carbohydrates & fiber, should be eaten every day. Having each of these components at (most) meals ensures satisfaction, allows the body to lean into its natural hunger/fullness cues, build body trust, and supports health and performance goals.

Cutting out your favorite foods isn’t sustainable and often leads to putting that off-limits food on a pedestal (only to desire it even more!).

Enjoy plenty of lean proteins, grains, healthy fats, and fruits/veggies, and limit (notice we aren’t saying cut out) saturated fats, added sugar, excess salt, and alcohol.

Erythritol (a type of sugar alcohol) shall be avoided due to evidence-based research that indicates risk of negative impacts on health when consumed.