In today’s episode we discuss Why You Shouldn’t Wait for the New Year to Focus on Your Fitness Goals. I share some crazy statistics (which are actually true) about those who wat for Jan 1st to begin their New Years resolution. So let’s be better than that statistic and get ahead by discussing these tips to finishing the year in the strongest way.

1. Start Now. Begin immediately. 

Research suggests it takes 21 days to create a new habit. Take this next month to really establish your routine. Learn if you're a morning person or night person when it comes to working out. Figure out the best day for you to grocery shop and meal prep. Learn which healthy snacks you like. Plan out how much time you have each day to dedicate to your workout. 

2. Set a goal. A realistic, happy goal for right now and through the holiday season. 

3. Make a Plan. Schedule your workouts. Sign up for class. Become a member. Just commit!

We have some incredible Black Friday deals on our class packages and 12 month PIF memberships so what better time than now: you can hit the ground running to feel fabulous BEFORE Jan 1st and save a few bucks too! When you pay- you pay attention!

4. Reward yourself. Celebrate the small wins and tiny habits that are done consistently to create radical change! 

5.  Finally- DON’T QUIT! One step forward is better than standing still. Lean in on your Challenge team and coaches for support. You are part of the F45 family and Team training is what we do!

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In today’s episode I’mexcited to announce a new segment to our show: COMMUNITY CONVERSATIONS. And today is special because I get to introduce not only one but two inspirational women in our community: Angela & Regina from Healthy New Albany Food Pantry.

F45 New Albany recently teamed up with Healthy New Albany as part of our Food Drive. Through November our members have been donating canned goods and other items most in need by the New Albany Food Pantry. We also hosted a free community class in which our studio owners donated $5 for every person who attended. We are so pleased to have donated close to $200 from that day alone and look forward to future collaborations so that we can continue to make a difference in our community. 

 In this episode we meet ANGELA DOUGLAS, the Executive Director for Healthy New Albany, which is an organization that promotes health & wellness in New Albany. She was the recipient of the 2020 McCoy Community Service Award and started  the food pantry in her garage with a toddler and a baby on the way.  Angela’s story is so inspiring and it was incredible to be able to learn about her family, motivation, vision and process from the garage food pantry almost 10 years ago, to the foundation it is today that helps over 300 families! Wow.

 The collaboration with Health New Albany wouldn't have been possible without REGINA VALENTINI, the Business Operations Manager. We learn how she became involved with the Food Pantry,  her continued mission and how we can support their events and drives in the future. Rumor has it that Regina and her husband attended the F45 community class, so you better believe I put her on the spot to ask her thoughts!

Learn more about how you can support our community:
Healthy New Albany Website
Healthy New Albany Instagram
Healthy New Albany Facebook

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

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F45 is the most amazing workout program on the market right now and I personally cannot believe it has taken so long to get to central Ohio, but I am so glad it’s here. F45 is an Australian company and known for their Team Training workouts and Life Changing results.  Within this episode I do my best to explain F45 but as all F45’ers know, you won’t really know until you try it for yourself. 

Listen in on this episode to find out more about what F45 entails: the community, the workouts, the coaches and the plethora of resources you get access to as a member. Learn how classes start, what to expect during your first class, what F45 can do for you on your wellness journey and more so that you show up to class with confidence and readiness. 

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

Start your F45 journey or try out our studio with a 7-Day Trial

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In today’s episode we will be discussing Mobility exercises and their importance for overall wellness.

Mobility exercises are definitely gaining momentum in the fitness world and we are here for it! Mobility refers to how well you can move and is the result of flexibility, range of motion, and strength. Building these mobility exercises into any daily routine is important for overall wellness. Recovery sessions are a great way to introduce mobilizing movements that send muscles and joints through their full range of motion. Without it, the muscles shorten and become tight, putting you at risk for joint pain, strains, and muscle damage (and more days outta the gym with those DOMS am I right?)

As simple as it may seem, sitting down for a stretch isn’t always the easiest part of recovery. So let’s chat about a few tips on how to create a well rounded routine that includes recovery for ultimate results during this Challenge and beyond!

Tip 1: Balance your F45 workouts and active recovery according to your fitness level

Tip 2: Be aware and listen to your body.

Tip 3: Don’t waste time- make recovery an extension of your F45 workouts through the F45 challenge app.

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

Start your F45 journey or try out our studio with a 7-Day Trial

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Today’s episode will be short, sharp and to the point because fitfam tomorrow is our first ever BENCHMARK workout and I want you to know exactly what is in store so that you can get off this podcast and get signed up ASAP!

Benchmark is a 45-minute resistance workout designed to identify your lifting capabilities and deliver a strength baseline to build upon. This workout will be offered the Tuesday of ELEVATE Week 2 so you can see the direct effect of hard work across the Challenge when you re-test at the end of your 8 weeks.

The Benchmark workout tests the following movements:
1. Kettlebell Rack Squat
2. Dumbbell Flat Bench Press
3. Chin Up Overhand Grip
4. Barbell Romanian Deadlift
5. Push Ups
6. Max Butterfly Sit Ups

Members will partner up and work one at a time in a “You Go, I Go” format until both partners have completed 3 sets. Each member will have 3 opportunities to reach 10 reps. You must hit 10 reps in one work set (45 seconds) to record that weight.

What are you waiting for? Schedule your class time ASAP!

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

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In today’s episode we will be having a casual conversation about The Meaning of Team Training, Life Changing & discussing ways to have a healthier Halloween. 

Our motto here at F45 is ‘Team Training, Life Changing; and we take this motto very seriously, as it is the foundation of the whole company. F45, New Albany is a place for our members to come together and be a part of a community. We feel strongly about building an inclusive environment that motivates our members to be the best version of themselves possible. 

Our workouts focus on team training also! The energy each member gives off helps fuel the fire within the class. Our training sessions are set up in a way that fosters a team environment, where members can do their workout at each station with their class-appointed pod partners & have support and guidance from  our coaches too! They are always there to push and motivate in the healthiest and safest ways possible. 

At F45, we are in the business of changing lives and making our members lives richer through physical fitness. Our goal is to give members of our local communities access to high-quality fitness training that will allow them to be in incredible shape, while boosting their immune system and overall self-confidence.

IMPORTANT DATES:
1. Bring Your Boo to our exclusive Halloween themed class on Saturday, October 29 with live DJ, refreshments after class and the chance to win prizes for both you and your boo!

2. Registration for our final challenge for the year closes this week, don't miss your last opportunity of the year to get after your goals!

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

Start your F45 journey or try out our studio with a 7-Day Trial

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In today’s episode we discuss the upcoming Challenge, Elevate, that is OPEN NOW for enrollment!

Are you ready to transform your fitness?

The F45 ELEVATE Challenge is a guided 8-week program focused on your personal fitness and performance progress. Whether your focus is smashing LionHeart records or hitting new strength goals, this program and your F45 team training community will get you there.

What to expect

• F45 team training
• New app tracking & progressive training support
• Goal-targeted nutrition guidance & support
• In-app recovery programs & holistic wellness tips
• The world-class F45 community

Key Dates

• October 17–Registration Opens
• October 22-24–Goal Setting & InBody Scans (check with your studio to schedule)
• October 24–ELEVATE Challenge Begins
• December 17–ELEVATE Challenge Ends

Registration opens today, don't miss this last opportunity of the year to get after your goals!  Complete this short form to sign up TODAY!  

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

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In today’s episode we cover the top reasons you need a F45 LionHeart Heart Rate Monitor and what information they can give us about our workouts.

1.  To track your calories burned. To lose weight there’s 2 numbers that are CRUCIAL TO YOUR SUCCESS: calories in and calories out. A Lionheart will tell you exactly how many calories you burn in a training session so you’re no longer just guessing at how many calories you burned.
2. Understand your average and maximum heart rate better. A Lionheart is basically a sneak peak into your inner workings. It lets you know how many times your heart is beating in any given minute. Do you have a high revving heart or low? What exercises raise your heart rate the most? You can find these out with a Lionheart.
3. Challenge yourself everyday. A Lionheart can be another accountability measure to help push yourself. When weeks and months go by you will have to push yourself harder to get your heart rate up. The Lionheart uses an easy to understand 45 point scale to measure progress. Basically, if you average 75% or higher of your max heart rate for an entire class, you achieve 45 points. It will get tougher over time to hit 45 points, this is why you’ll need to push yourself.
4. Easy data tracking. After every F45 session you get a convenient and easy to understand email that helps you track your data. 
5. It’s accurate. A frequent question we get is if the Lionheart measures the same as your Apple Watch or Fit Bit. Yes, they both measure heart rates, but in our experience the wrist based technology isn’t as accurate as the chest strap which the Lionheart utilizes. So if you have a wrist watch by all means use it, but do know that for most people the chest strap will consistently measure more accurately.

F45 LionHeart Heart Rate Monitor

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, New Albany.

Start your F45 journey or try out our studio with a 7-Day Trial

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