F45 Training Joshua Creek

08/10/2026

GET TO KNOW YOUR COACHES | Coach Rachel

What is your fitness background?
I grew up playing every sport under the sun. If there was a team to join, I was on it!

Why did you become a coach?
I studied Health Science and Rehabilitation at university and fell in love with using physical activity as medicine. Helping people become stronger, healthier, and more confident is what motivates me every day.

Do you prefer cardio, strength, or hybrid workouts?
I’m definitely a hybrid workout girl. I love getting a little bit of everything in one session.

What is your favourite F45 workout and why?
I love Zeus on resistance days. At every station you get to choose between an upper- or lower-body exercise, so I can really dial in on my goals while still getting an awesome full-body workout

What are your hobbies?
Outside the studio, I love staying active with pilates and yoga. Outside of fitness, you’ll usually find me camping, hiking, or spending time outdoors.

What is your hype music or song?
You can guarantee at least one Cardi B song will come on during my workout.

What is your favourite post-workout snack?
Greek yogurt with chia seeds, fruit, granola, and honey drizzled on top 🤤 

What fitness goal(s) are you working on?
Lately, I’ve been putting a lot more focus on moving well, not just moving more. I’m working on my mobility, ironing out a few imbalances, and building strength so I can keep doing the things I love.

08/05/2026

Over the past several weeks, our Challengers have shown what consistency, dedication and hard work can achieve. Every workout, every healthy choice, and every commitment to themselves has led to incredible results. Please join us in congratulating our latest Challenge winner and top finalists!

✨ Greatest Relative Overall Transformation: Ankur
This award recognizes the member who achieved the most significant overall improvement in body composition—balancing fat loss, lean muscle gain, and total body transformation to create the biggest positive change.

🔥 Greatest Relative Percent Body Fat Loss: Matt
This award celebrates the member who achieved the greatest relative reduction in body fat percentage, reflecting incredible consistency with both training and nutrition.

💪 Greatest Relative Lean Muscle Mass Gain: Monica
Building muscle takes patience, progressive overload training, nutrition and commitment. This award recognizes the member who achieved the greatest relative increase in lean muscle mass throughout the challenge.

While these members earned top honours, we’re incredibly proud of everyone who committed to becoming a stronger, healthier version of themselves. The greatest transformation isn’t just what the scan shows—it’s the confidence gained, the habits built, and the resilience developed along the way. A big shoutout to Coach Momma Joe for all of the dedication, passion and hard work she puts in to supporting all of our Challengers.

SAVE THE DATE: Our last transformation challenge of 2026 kicks off on October 5th!

07/31/2026

GET TO KNOW YOUR COACHES | Coach Braydon

What is your fitness background?
As a former high level baseball player, I have focused on strength, conditioning and plyometric training for several years. At the end of my sport career, I became heavily involved in power-building; a mix of powerlifting and bodybuilding, before transitioning into a hypertrophic focus as an amateur bodybuilder.

Why did you become a coach?
My passion for fitness lead to me focusing on a degree in Kinesiology. In my program, I interned at a strength and conditioning facility and worked with para-athletes and varsity teams, which set the foundation for me to complete my personal training certification with NSCA.

Do you prefer cardio, strength or hybrid workouts?
My favourite kind of workouts are strength workouts, however hybrid workouts are growing on me.

What is your favourite F45 workout and why?
My favourite so far is Tokyo Disco and Apollo. Tokyo Disco for having the focus on developing both upper and lower body strength, and Apollo for being able to spend more time developing compound lifts.

What are your hobbies?
My hobbies include working out, any types of sports, especially baseball and hockey, and I’m a big car enthusiast.

What is your hype music or song?
You’ll usually always catch me listening to The Weeknd, but I also love rap, country, and rock.

What is your fave post-workout snack?
My go to is my own burrito bowl, lots of carbs, protein and some good fat with avocado going in to meet my macros.

What fitness goal(s) are you working on?
I’m currently working on maximizing my muscle growth in my off season so that I can prepare myself for another bodybuilding competition.

07/30/2026

GET TO KNOW YOUR COACHES | Coach Karen

What is your fitness background?
I’ve been a certified Personal Trainer for over 20 years and a Holistic Nutritionist for more than 5 years. Along my own fitness journey, I’ve competed in several fitness competitions including CrossFit, women’s physique, and Tough Mudder as well as half marathons and road races of various distances. I love challenging myself physically, and that passion is something I bring to every class I coach.

Why did you become a coach?
I love being in the group fitness environment and bringing the hype to every class! Watching members push themselves and seeing how much they grow, from where they started to what they’re capable of now, is incredibly rewarding. There’s nothing better than being part of their journey and celebrating their wins.

Do you prefer cardio, strength or hybrid workouts?
Strength training is my favourite, but I enjoy all three. I love lifting heavy while also challenging my endurance with cardio and hybrid workouts.

What is your favourite F45 workout and why?
Docklands is my favourite for cardio and Apollo is my favourite strength workout.

What are your hobbies?
Spending time with my family is my favourite thing to do—we’re a family of nine siblings, so there’s never a dull moment! I also love spending weekends at the cottage with my boyfriend and hanging out with my son, working out, going for walks, and spending time with God.

What is your hype music or song?
My current hype song is “Angels Above Me (Remix).” I love upbeat music with a positive message.

What is your favourite post-workout snack?
My go-to is rice cakes with almond butter and banana. If I want something a little more filling, I’ll have a rice cake topped with an egg and smoked salmon.

What fitness goal(s) are you working on?
Right now I’m focused on getting stronger, improving my pull-up strength so I can do wide-grip pull-ups, and maintaining great energy as I get older. My biggest goal is to age well, stay healthy, and continue living an active lifestyle for years to come.

07/30/2026

07/20/2026

✨ MEMBER SPOTLIGHT on Shuo ✨

There are so many reasons this incredible mama has inspired our community over the past nine months. Throughout her entire pregnancy, Shuo has continued to prioritize her health, move her body, and train with consistency, strength, and grace.
As she shares in this reel, her “baby has attended over 150 classes.” That’s simply incredible! 💙❤️💪

One of our favourite takeaways is when Shuo mentions being “able to continue to exercise while pregnant gives me a sense of stability during this time where everything is changing.”

Pregnancy isn’t about chasing personal bests. It’s about supporting your body through one of life’s biggest transformations. Her journey is a beautiful reminder that every workout can be adjusted, every day can look different, and consistency isn’t about perfection—it’s about continuing to show up in the way that’s right for you and lean on your support system.

Shuo’s advice says it best:
✨ “Listen to your body.”
✨ “Your body knows best.”

Thank you for speaking with us and allowing us to be part of such a special chapter. Watching your strength, resilience, and positivity throughout this journey has been an inspiration to our entire F45 Joshua Creek community.

Join us in celebrating this amazing mama! We wish you all the very best, Shuo, as you welcome your little one soon and we look forward to your return to the training floor when your body is ready! 🥰

07/11/2026

The Norwegian Viking Row chant has definitely left is mark!

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