Category Archives: F45

5 habits of an F45er



A fit F45er has a long-term vision broken down into meaningful goals that focus on improving the quality of life and the overall wellbeing, with an understanding that it will take patience and time, and that goals will be accomplished one stride at a time. There is an urge to feel strong, powerful, and healthy, an urge to feel good all the time – for life – and aesthetics are just a positive side-effect.


A fit F45er understands the why and develops a solid plan along with lasting habits that sustain the long term goals. What to eat, when to workout, types of exercises, stress reduction techniques, getting enough sleep, proper hydration, and even a list of smart-ass emergency responses to tackle those last minute excuses – a fit F45er is prepared!


A fit F45er is disciplined, focused, committed, and consistent. There will be fallbacks, complexities of life, your inevitable ups and downs, and the occasional mood swings but a fit F45er comes back to the vision, to the center, closer to the aim.


A fit F45er realizes, explores, challenges, and then pushes limits. Naturally curious, questioning everything, demanding scientific answers, a fit F45er knows the shit and does not rest until all answers make sense. A fit F45 gets comfortable being uncomfortable.


A fit F45er knows the self, knows the strengths, and is aware of the weaknesses. There are times when you need a boost, an external source of motivation, an expert’s advice, or someone to keep you accountable. A fit F45er parks the ego right outside the pods, and is wise enough to let the experts jump in and help!


what the F


It can be a fun challenge to maximize the number of grocery bags you can farmer-carry in each hand and minimize the number of rounds you need to make from the car to the kitchen counter. The excitement when you receive a big heavy box freshly delivered by Amazon Prime goes a bit down when you have to squat and pick it up. And with summer coming, it’s time to test those calves, reach for that shelf, and store heavy bags of winter clothes. Oh, and you cannot be mean and say no to a crying child. You need to essentially perform a deadlift and pick her up… uh, she’s not as light as she used to be. Ask my dear friend, Tanya, on how she manages to hold both her kids in each arm, and maintain a perfect upright posture.

No matter how innovative technology gets, we would still need to engage different muscle groups and carry out the daily tasks. This is where functional training comes in handy and makes everyday activities easier, reduce any risk of injury, and improve the quality of life.

Functional training exercises attack several muscle groups at once and train them to engage cohesively. As a result, you build strength in a holistic sense, influencing your body to function as a single unit.

The F in F45 stands for functional training.