08/11/2022
💫 Charlie’s story. We are very proud of you!
"Since starting F45 at the end of 2020, I’ve participated in two challenges. My first was about building good habits.
While I only lost 3kg, I improved in strength and created good habits - attending 4-6 classes p/w, gave up smoking, reduced alcohol, and deleted UberEATS.
My goal for the 8-week challenge at the start of 2022 was weight loss, to make dietary and lifestyle choices. I went into the challenge several weeks after having COVID and on the back of being away for Christmas/New Year holidays, so was very out of shape. I focused on slowly building my strength and endurance.
I stepped it up literally, adding in 10 000 “deliberate daily steps", (ie going for one or two walks a day) to keep activity high, burn extra calories and help with recovery.
With diet, I had to eat more than I thought, and took advantage of the pre-made F45 meals as I often worked late and didn't want to sabotage my results with poor meal choices. I also took occasional protein supplements and vitamins in the first half of the challenge.
By around week 3-4 I was able to take on more of my preferred strength classes, and regularly attended doubles wherever possible. After a discussion with the coaches about my weight loss plateauing, I gave up processed foods like protein powder, yakult, and yoghurts, switching over to eating “whole foods” such as lean meats, fruit, and vegetables for most meals, including for breakfast.
This final shift, combined with my increased energy from improved fitness led saw a drastic weight transformation. Furthermore, this led to a cycle that with each kilogram lost every exercise became easier leading to extra encouragement to do more.
A loss of 19.9kg over this 8-week period was the result.
Post-challenge my work presented a huge obstacle in following up this exercise, but regardless, the learning experience has taught me what works for me, and how to complete it again. I couldn’t have done it without the coaches at F45, and I’m looking forward to shifting the rest of this weight over the next few months."
