Ep.19 How to maximize your F45 workouts and overall experience

08/05/22 • 43 min

In this episode JB and Andy dig into why they love F45 ( no kidding?) and how you can get the most out of every class and challenge!
Promo Alert: Coach Andy and JB use Bioptimizers supplements religiously to help digest and use protein (Masszymes and P3OM probiotics) and optimize recovery with Magnesium Breakthrough. Use promo code: coachAndy at the checkout to save on your Bioptimizers supplements!
Episode Time Stamps:

(2:41): Maximize your experience with F45 Coaches
(4:10): F45, what is it and why is it the best platform for health transformation
(5:30): Periodization, workout innovation, why F45 cannot be rivalled by the traditional personal training model
(7:15): Why F45 remains the foundation for JB & Andy's training despite having a crazy home gym!
(12:40): How to maximize your Lionheart scores!
(14:15): How to improve your F45 warmups for a better workout experience!
(15:35): Why static stretching immediately after your workout may not be ideal for muscle recovery
(18:30): Having a workout intention and adding muscle at F45
(21:35): Going to failure safely to maximize gains
(25:30): The prerequisites for muscle growth, strength training in and of itself, is not enough to maximize muscle growth.
(29:00): Speak with your coaches to optimize your F45 experience, take ownership of your journey by working with coaches before and after your workout.
(32:00): Using the "2-week initiator challenge" and the importance of starting your tracking journey in maintenance not weight loss or gain to understand your true metabolic baseline
(35:20): Why we use the most weight in the first 2 weeks of the challenge.
(35:55): Whole food carbs vs processed carbs and why carbs have become associated with fat gain
(38:40): Beyond the body scan, measuring your success by participating in the F45 playoffs. Next playoffs, Aug 19 5:30 at the studio!
(40:20) How to get 50% off of a full week of F45 training with the best coaches in Hamilton
(42:09): Get a deal on our favourite supplements at www.bioptimizers.com and use promo code coachandy to save!

If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
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Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com

(2:41): Maximize your experience with F45 Coaches
(4:10): F45, what is it and why is it the best platform for health transformation
(5:30): Periodization, workout innovation, why F45 cannot be rivalled by the traditional personal training model
(7:15): Why F45 remains the foundation for JB & Andy's training despite having a crazy home gym!
(12:40): How to maximize your Lionheart scores!
(14:15): How to improve your F45 warmups for a better workout experience!
(15:35): Why static stretching immediately after your workout may not be ideal for muscle recovery
(18:30): Having a workout intention and adding muscle at F45
(21:35): Going to failure safely to maximize gains
(25:30): The prerequisites for muscle growth, strength training in and of itself, is not enough to maximize muscle growth.
(29:00): Speak with your coaches to optimize your F45 experience, take ownership of your journey by working with coaches before and after your workout.
(32:00): Using the "2-week initiator challenge" and the importance of starting your tracking journey in maintenance not weight loss or gain to understand your true metabolic baseline
(35:20): Why we use the most weight in the first 2 weeks of the challenge.
(35:55): Whole food carbs vs processed carbs and why carbs have become associated with fat gain
(38:40): Beyond the body scan, measuring your success by participating in the F45 playoffs. Next playoffs, Aug 19 5:30 at the studio!
(40:20) How to get 50% off of a full week of F45 training with the best coaches in Hamilton
(42:09): Get a deal on our favourite supplements at www.bioptimizers.com and use promo code coachandy to save!

Previous Episode

Ep 18. Summer Strategies - 7 tips on staying lean and maintaining results

In this episode we dig onto our 7 favourite summer strategies to stay lean, feel balanced and healthy while you may indulge a bit more and potentially take more time off from training this summer.
It's not likely a time that you'll see results but we certainly don't want to regress! Maintenance and balance is key! It's very easy to lose muscle mass and but on excess body fat if you do not make that little effort within the 70/30 or 80/20 rule.
Listen in to learn how!
Follow us @F45HamiltonDowntown
@Livaligned
@the_effecutive
Check out BiOptimizers for the BEST digestive enzymes and Magnesium on the market and up your recovery game!
www.bioptimizers.com
use code COACHANDY for 10% the whole site.

Next Episode

Ep.20 6 Week Challenge Focus (Maintenance calories, Protein and Performance)

At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long. But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will make challenges more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each time to build up the will and motivation to continuously get better and better after each challenge.
It's not always about who makes the most drastic change! Some of our most successful members have never won a challenge but participated in many challenges which produced long-lasting and sustainable change.
The next 6 week challenge starts Aug 22nd and we suggest that if you're not fully ready to go all in that you approach this challenge with these tips listed in this podcast:

Track and understand your maintenence calories and current BMR (Basal Metabolic Rate)
Track your protein and get at least 1g per pound of bodyweight in daily. You may not track perfectly or be eating nutritiously during these last few weeks of the summer but at least track your protein and get a clear picture of how much you consume
Focus on performance metrics like playoffs and certain exercises in the gym to see how you're improving. Use a journal or note in your phone and record weekly ( push ups, deadlifts, pull ups , chest press etc)
You can also use the Lionheart details as a new focus during a challenge. Aim to see your average heart rate lowering but points and calories high!
We talk about how to track macros and which apps we recommend
Why vegan protein sources should not be your first choice
How protein impacts your performance, recovery and longevity

If you like this podcast please rate and share!!
Follow us at @f45HamiltonDowntown @Livaligned @the_effecutive