f45 is the fitness equivalent of avo on toast. It pops up, seemingly out of nowhere, and everyone who experiences it are smitten.Before you know it, there are photos of it all over Instagram. There are 750 studios across 7 countries, with many in the pipeline. A pretty impressive number considering it started 4 years ago; that’s nearly 200 new studios a year! We had to find out more so delved deeper into the f45 world with Fiona Crossley, the f45 Kingston owner.
F45 seems to be worldwide! I heard about it in the UK and then saw it in Melbourne which really surprised me. Where did it start and in how many cities is it?
F45 started in Sydney, Australia in 2013 and went on to be the fastest growing franchise ever in Australia, with 460 studios in towns and cities all over the country. There are now 750 studios around the world – in Australia, New Zealand, America, UK, India, South East Asia and the Middle East, with South Africa, Netherlands, France, Germany and Ireland coming soon.
It’s a lot bigger than I first realised! What’s the secret behind its success?
It is effective, time efficient and, most of all, fun. Our workouts change every day which means you don’t get bored and you keep challenging your body. F45 sessions always start exactly on time and are based on HIIT circuits which is the most time efficient way to improve fitness. The F45 ethos is inclusive and friendly, you will make new friends and have fun while you get fit!
What does f45 stand for?
Functional 45: all the workouts use functional exercises and last for 45 minutes (except for Saturday morning sessions which are one hour long). Functional exercises help to keep you fit to live well and do whatever you want to do, whether that is to play golf or rugby, cycle, run or play with the kids!
How is it different from other fitness classes?
F45 is personal training in a group – the innovative use of technology, with TV screens showing rolling videos of all the exercises, allows the trainers to spend 1-1 time with each person in the class, coaching, providing alternatives to exercises, and motivating everyone.
F45 is also team training without the competitive side. The team of people in a session all train together, support and motivate each other and complete the same workout, but each person works at an intensity that suits their own fitness and strength.
If it’s non-stop for 45 minutes, how can I be sure my technique is right?
At the start of every class experienced trainers demonstrate and explain the key points of each exercise. Throughout the class the TVs show demonstrations of each exercise and the trainers work with individuals, explaining and demonstrating correct technique, as well as providing adjustments to make an exercise easier or harder depending on the ability of the individual.
What’s the most popular workout?
At Kingston, it has to be our Saturday morning workout: Hollywood! It’s a super-circuit of 27 stations that mix cardio, strength and agility exercises, so it’s a great workout. We always have a live DJ in the studio, which gives a great atmosphere and everyone has loads of fun, it’s a great way to start the weekend!
What’s your favourite workout and why?
Whichever one I’ve just finished – I tend to train 5 or 6 times per week at Kingston, alongside running the business, looking after our family dog Rufus and finding time to sleep! Probably Panthers, which is a great strength workout – I always feel totally empowered and inspired after this class.
What can a first-timer expect from a class?
At Kingston we pride ourselves on our warm, friendly welcome. You can expect a workout that will challenge whatever your fitness level, and individual support from the trainers to make sure your first F45 experience is a great one.
Fiona Crossley, owner of f45 Kingston
Any tips for someone going to their first ever class?
- Talk to us before the session, tell us about any concerns you have.
- Take a look at our Instagram @f45kingston – you’ll get to know some of the regular faces and type of workouts you’re going to join. You’ll see we have a lot of fun – we’ve grown a real fitness family at Kingston.
- Challenge yourself but work at your own level, don’t worry about what anyone else is doing – they were all first timers once too.
- Above all, enjoy yourself!
If I went to f45 two or three times a week for a month, what changes could I expect to see?
- You’ll get stronger, particularly core strength, which will make every day tasks feel easier, whether that is lifting kids, carrying shopping or climbing the stairs!
- Your cardiovascular fitness level will improve – you’ll notice this if you’re a runner, a cyclist or you play a sport.
- If you eat a healthy diet you will also make a measurable difference to your body composition – fat and muscle percentages.
In your opinion, what are the top 3 functional exercises that a busy Londoner can do?
Press-ups, squats and reverse lunges are 3 excellent exercises. You don’t need much space or any special equipment. Press-ups will build upper body and core strength – arms, shoulders, back, abdominals. Squats will strengthen the big lower body muscles, glutes, hamstrings and quadriceps. Reverse lunges also work these muscles and, additionally, a strong core is required to maintain balance.
If f45 were a person, who would their fitness inspiration be?
F45ers are team players, they are busy people who want to get the most out of life, they want to get fit and strong and have fun. The fitness inspiration for F45 is the best friend who gets you to go along for your first session.
Best post workout meal after an f45 session?
After a workout you need to eat food that gives your body the right raw materials to repair and grow. A mix of carbohydrates to refuel, and protein to help your muscles repair is going to help your recovery and progress. Something like chicken and sweet potato, oats with whey protein powder or a tuna salad with peppers. We have just teamed up with The Juice Smith for F45 exclusive protein bars!
Where can Healthy Living London readers start their f45 journey?
At F45 Kingston we’d love you to come along for a 14 day free trial – just register here www.f45kingston.co.uk
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