#f45training

MOST RECENT

The end of the week is near!🙌🏻🔭
⚔️SAVVY JERKY⚔️ will be at the @bedfordalebushmarkets again this Sat morning!🍂🍃 Come down and check out the stalls & stock up on your Jerky for the weekend ahead🤙🏻

There's a gurls and curls caption in there somewhere 🏋
#curlsgetthegirls #girlswholift #bosu

Recovery nutrition is VITAL for your fitness journey as it enhances exercise performance, and repairs muscle tissue so you can smash the gym again!
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There are FOUR main goals of Post Workout Nutrition:
1⃣
1. Replenish Glycogen Stores
- Carbohydrates are the main fuel source utilised by the muscles during exercise.
- Muscles only store enough glycogen to last 60-90 mins of training. Replacing these glycogen stores after working out is imperative!
🔑To do this, complex carbohydrates are recommended such as: Brown rice, quinoa, banana, legumes/beans.
2⃣
2. Inflammation
- Releasing natural inflammatory markers is a healthy response from our immune system to protect the body from physical trauma.
- Diet is key in reducing this natural release of inflammation.
- Research shows OMEGA 3 has a natural anti-inflammatory effect.
🔑Foods rich in OMEGE3 include: Salmon, Tuna, Sardines, Mackerel, Chia Seeds, Flaxseeds
3⃣
3. Tearing Muscle Fibers
- Resistance training causes tearing of fibres and connective tissue of muscles which allows new tissue to be synthesised, known as muscle hypertrophy.
- Protein, which is made up of amino acids, helps reduce the length of post muscle soreness by supporting the repair and growth process.
🔑Foods rich in BCAA’s (Branch Chain Amino Acids): Eggs, Red Meat, Poultry, Dairy, Seafood, Whey Protein, Nuts
4⃣
4. Reduce Muscular Aches and Pains
- A build up of lactic acid, contributes to muscle soreness can be due to magnesium deficiency.
- Magnesium promotes smooth muscle relaxation.
🔑Foods rich in magnesium: Seafood, Avocado, Leafy Greens, Yoghurt, Cacao
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🔥 Follow @f45_training_brownsbay for more nutrition, fitness and motivation!
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#brisbanefoodie #brisbanefood
#brisbanenutrition #brisbanegym #brisbanehealth #brisbanefitness #brisbane #f45 #f45training #f45brownsbay #f45challenge

⭐️At F45 River Valley, it's all about team training!⭐️
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With friendly faces, sweaty high fives💦 and a community of amazing people❤️ #F45RV, there is no other place to be!!
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Tag your workout buddy below 🏋🏻‍♀️
#f45training #gym #fitness #workout #teamtraining #f45challenge #strength #cardio #weights

#favouritepartoftheday 😆😆 yesss I feel guilt free to eat that day when I finish my cardio workout routine...which is almost everyday 😆😄... ain't not perfect ..but sure I'm trying.. #workoutmorningshappymorning #f45_training #f45training #f45family #renegade #doctorwhoworksout 💪🏋
#Dranandasagari #ilovemylife #practicingwhatipreach💯
#familyphysician #medlifestyle #doctorslife #doctormomlife

Things are finally happening at 67 Great King Street!! Catch ya later blue and orange building 👋🏼👋🏼👋🏼 😂
We should be announcing our Grand Opening date in the next week or two, so keep an eye out! 😍💪🏼🔴🔵⚪️ #teamtraininglifechanging
#f45dunedincbd
#teamdunedincbd
#f45training
#dunedinnz

If you are mindfully exercising you have a better chance of sticking to a program. As your alarm goes off and you think about rolling over for that extra hour of sleep, remind yourself WHY.
Inspiration gets you started, commitment keeps you going and your WHY is what will help you achieve your goals. Take a moment to think about your ‘why’ and tell us below 👇🏼 We would love to hear!

F45 Family! Just a friendly reminder to make sure you have your 8 Week Challenge ‘BEFORE’ photos to us via email by ‘Close of Business’ tomorrow; to ensure you are legible for all the fabulous prizes. Remember the set criteria for how they need to be supplied, just ask us if you are unsure or have one of the studio team take those for you 👍🏼📸...
#f45challenge #f45challengephotos #beforeshots #beinittowinit #f45training #f45family

SHERWOOD CREW 💥💥💥 Week 1 of the challenge is nearly done and due to high demand this Saturday for our Hollywood classes, we are going to be running a Trail Blazers session down at Sherwood Arboretum starting at 6:30am! This is an awesome opportunity for all people competing in TOUGH MUDDER 😁 It will involve a range of different exercises that will test your fitness/ strength and endurance 💪🏽🤜🏽👊🏻 ALL WELCOME running 🏃‍♂️ 🏃‍♀️ #functional #f45 #f45training #f45teamtraining #lifechanging #fitness #fitspo #strength #hollywood #trailblazer #runningclub #fitlife #fitfamily #motivation #success #f45training

So I’ve started a separate account just focusing on plant-based & vegan food @f45plantpowered pop over and give me a follow if you’d like. I’ll still post a few food bits on here but the bulk will be on the new account and specifically focusing on veganising the @f45_training challenge meal plans
Thanks to @f45training_jane and @f45_brightoncentral for the shout out 😆

TBT with @the_fitguy 😂🙈😁 a beautiful picture of us both! 🙈 guys who is doing the 8 week challenge? @f45_stratford how are you all doing? Remember how amazing you will feel in your body & your training after this period 😘❤️ we have got this!! ❤️⚪️💙Repost from @f45_stratford using @RepostRegramApp - Anyone need a helping hand over that midweek hump? These 2 lovely humans have got your back....and your hump!!! 🔵⚪️❤️ #f45stratford #happyhumpday 📷 @annarachphotography #f45 #fitness #fit #fitfam #instafit #functional #instagood #healthyliving #healthylifestyle #fitnessjourney #transformation #challenge #london #beastmode #workoutmotivation #positivevibes #strong #cardio #strength #stratford #healthy #love #gym #f45training

@highervitalityco_tyabb infrared sauna is going to be a regular part of my challenge. 1 session a week for 8 weeks.
Get down and give it a go 💪🏻💦. #f45 #f45training #f45trainingsomerville #health #fitness #infrared #sauna #tyabb #somerville #langwarrin #somiestrong

A how-to on foam rolling:

Foam rollers are used to perform self-massages, either before a workout to loosen up sore muscles and tight joints, or post-workout to help muscle recovery after repetitive patterns of movement, such as running and resistance training. Foam rolling also increases the range of motion, prevents injury, and corrects muscle imbalance.

When you get rolling, spend about 60 seconds on any specific area. Apply only so much pressure as is comfortable for you. If you find a ‘muscle knot’ or a sensitive spot, linger on it for a little while, rolling back and forth until the tenderness eases.

#F45training #F45india #F45coach #foamroller #muscletightness #recovery #injuryprevention #muscleknots #triggerpoint #functionaltraining #fitmotivation #FitLife #workout #bangalore #fitspo

A how-to on foam rolling:

Foam rollers are used to perform self-massages, either before a workout to loosen up sore muscles and tight joints, or post-workout to help muscle recovery after repetitive patterns of movement, such as running and resistance training. Foam rolling also increases the range of motion, prevents injury, and corrects muscle imbalance.

When you get rolling, spend about 60 seconds on any specific area. Apply only so much pressure as is comfortable for you. If you find a ‘muscle knot’ or a sensitive spot, linger on it for a little while, rolling back and forth until the tenderness eases.

#F45training #F45india #F45coach #foamroller #muscletightness #recovery #injuryprevention #muscleknots #triggerpoint #functionaltraining #fitmotivation #FitLife #workout #bangalore #fitspo

This morning I’ve got an early flight for work so had to swap some breakfasts around. So a repeat of the Coconut and Berry Yoghurt bowl for yesterday, switched flavours of protein powder to be a little different, and then topped with blueberries, chopped almonds, coconut flakes this morning and then chia seeds. Used Alpro unsweetened yoghurt as the base

A how-to on foam rolling:

Foam rollers are used to perform self-massages, either before a workout to loosen up sore muscles and tight joints, or post-workout to help muscle recovery after repetitive patterns of movement, such as running and resistance training. Foam rolling also increases the range of motion, prevents injury, and corrects muscle imbalance.

When you get rolling, spend about 60 seconds on any specific area. Apply only so much pressure as is comfortable for you. If you find a ‘muscle knot’ or a sensitive spot, linger on it for a little while, rolling back and forth until the tenderness eases.

#F45training #F45india #F45coach #foamroller #muscletightness #recovery #injuryprevention #muscleknots #triggerpoint #functionaltraining #fitmotivation #FitLife #workout #bangalore #fitspo

How’s the concentration!
This one is sure to challenge you today 💪🏽 #f45 #f45training #f45blacktowneast #blacktown #concentration #kettlebell #maxdifficulty #strength

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