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Getting (Re)Started with F45 YKV
 

After months of F45 Live at-home workouts, we are so happy to be back in the gym doing what we know and love! Whether you've been working out at home or took a break all together, we are here to help you ease back into shape safely and effectively.

Here are some of our top tips for getting back to the gym!

Set realistic expectations

Regardless of your previous fitness level, be prepared for an adjustment period as you start back at the gym. A 2015 study published in the Journal of Rehabilitation Medicine found that taking a break from physical activity for just two weeks can result in a rather substantial reduction of muscle strength and mass — and it can take even longer to gain it back. In other words: don’t expect to hop back into it and feel like nothing has changed. It can take about 4-6 weeks for the body to adjust. 

Ease back into it

In your first couple weeks back at the gym, take it easy. Start out with a lower rep count and lighter weights. Pushing too hard at the start can lead to an injury, so we want to steadily increase the intensity over time. Remember to listen to your body! Don't forget to take rest days and stay hydrated. 

Reconnect with your 'why'

After taking a break from working out, it's especially important to consider what your goals are. You may find that that have shifted completely during this time. Setting new goals is a key element in establishing strong motivation. So take a moment and contemplate your 'why'. We all have a reason why we show up at the gym and put in the work day after day. Let this be your motivation to stay committed to your new (or old) routine!

Click below for a free goal setting worksheet to help you get started today!
 
GOAL SETTING WORKSHEET
What is F45 Circuit?
 

F45 has done an incredible job in developing a completely new, yet familiar workout format that will leave you feeling amazing, without ever sharing a single piece of equipment!

Here's what you can expect during F45 Circuit:

  • Members will be designated their own 70 sq ft workout area and will remain there for the duration of the workout. This will help to maintain social distancing guidelines and eliminate person-to-person contact.
  • Each member will have their very own set of equipment and will not share any equipment during the session. All equipment will be sanitized after every session. 
  • Our workout program will still follow the same schedule: cardio on Monday, Wednesday, and Friday, strength on Tuesday, Thursday, and Sunday, and Hollywood on Saturday.
  • We recommend that members complete their session in a different workout station each time they come in. This way you'll still enjoy a wide variety in your workouts! 

Need help keeping track of your workouts? Click the link below for our Circuit Tracker!
 
CLICK HERE - CIRCUIT TRACKER
Quick & Easy Post-Workout Meals
Lemon Chicken Chickpea Salad

Servings: 3

Ingredients:

  • 200g raw chicken breast, chopped
  • 2 tbsp. avocado, chopped
  • 3/4 cup canned chickpeas, drained and rinsed
  • 3 cups baby spinach leaves
  • 2 shallots, chopped
  • 1 cup green pepper, chopped
  • 1 cup cucumber, chopped
  • 1 tomato, chopped
  • 1 tbsp. coconut oil
  • 1 lemon wedge
  • 1 garlic clove, crushed
  • pinch of salt & pepper
  • 2 tbsp. balsamic vinegar
  • 2 tbsp. olive oil
  • 1 tbsp. dried basil

Directions:

  1. Heat coconut oil in a non-stick fry pan over medium temperature.
  2. Add the chicken breast and garlic and cook for 3-4 minutes until golden brown. Drizzle lemon over the chicken whilst cooking.
  3. Add the chickpeas, avocado, spinach, cucumber, shallots, bell pepper and tomatoes in a large salad bowl and toss together. Mix in the cooked chicken.
  4. In a separate small bowl mix the olive oil, vinegar, basil, Himalayan salt and pepper and pour over the salad. Combine well & serve.
Zucchini Noodles with Vegetable Bolognese

Servings: 2

Ingredients:

  • 75g canned brown lentils, rinsed and drained
  • 75g frozen green peas, thawed
  • 200g raw zucchinis spiraled
  • 60g onion, diced
  • 450g canned diced tomatoes (no added sugar or salt)
  • 60g red pepper, diced
  • 200g carrots, chopped
  • 2 tsp. coconut oil
  • 2 garlic cloves, crushed
  • 20g basil leaves
  • 2 tbsp. dried rosemary
  • 100g cheddar cheese, grated
  • pinch of salt & pepper

Directions:

  1. Heat coconut oil in a saucepan over medium temperature and saute the peas, carrot, bell pepper, onion and 1 garlic clove for a few minutes
  2. Add the canned tomatoes, brown lentils, basil leaves, remaining garlic, rosemary, Himalayan salt, and pepper and simmer for 15 minutes on low heat. Once cooked remove the saucepan from the heat.
  3. Divide the spiraled zucchini between 2 bowls. Evenly pour the vegetable bolognese sauce over each bowl
  4. Finish by evenly sprinkling half of the cheddar cheese over the top and serve.
F45 YKV & Cumberland Parkade

Are you driving to the studio and need somewhere to park? F45 YKV and the Cumberland Parkade (148 Cumberland St) have teamed up to offer our members $5 off their parking.

See a team member at the front desk for a parking validation ticket!
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