Owners and Coaches JB and Andy Chat about the common elements that each of their outstanding members expressed help lead them to success in our past podcast interviews.We identified that each of our 4 members had many common pieces of advice at the end of their interview that helped them achieve continued success. We've compiled them into the top 3/4 things that you must have in place for the same results. Enjoy! Please Like, Share and rate us <3 

Ian has been a member of ours for 8 months and joined post lockdown number 1. Since then he has been on an unstoppable mission and has lost 45lbs and dropped 18% body fat! He's been serious about his movement at F45 and beyond the gym adding lots of walks and tracking his TDEE (Total Daily Energy Expenditure). He's also taken his nutrition seriously by tracking macros and working with Coach Andy for added guidance and accountability. This has ensured that he has not lost any muscle during this time.. he actually has put on and kept 3lbs of muscle! This is due to his whole food eating habits and high protein diets along with tracking. We'll let Ian explain the rest! Please like, share and leave us a rating if you liked this content  :) 

Can you make progress at home? You sure can! Megan won the 45 day challenge all from online workouts! Megan became a member during start of the Pandemic and continued her journey doing our online program. She stuck with it for the 6 weeks and then she came back in studio and continued to see incredible changes week after week.Find out what she did, what changed, what was difficult and more of her wins along the way!Enjoy!

Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community!  Will's commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results.  He's lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will's commitment and consistency to the program and not attempting to do crash diets or unsustainable methods to see results quickly.  This is what we're about! Health and Lifestyle changes that are consistent. Challenges are great for added motivation but we must look past the challenges to achieve optimal health and fitness levels that last a lifetime. 

I'm sure a majority of our members have been following Natalie during her journey over the last 7 months. It is just down right impressive! With over 20lbs lost and a 50% reduction in her body fat - She's not stopping until the bicep veins are poppin'! She's proud of her age and what she's achieved and she officially became a grandmother this past year! (She's the hottest granny we ever did see!) Beyond that her dedication to fitness and nutrition is so inspiring and infectious.  We are super proud of her and she has a great story to tell about how F45 lit that fire inside for her.How did she do it?How does she continue to see results?What keeps her motivated?What tips does she have for you? All this and more during our interview!Enjoy!Follow Natalie at @Natalie_Sexton_

Andy and Jb Dig into (probably) their favourite topic .. PROTEIN We dig into a little bit of science and biology to explain the roles of essential amino acids in the body so that you can fully understand the importance of Protein in your diet. This will also help you to better explain to your friends and family why you might be tracking your protein and being so mindful of getting enough.  It's a confusing topic and family may or may not understand your new found love for the MOST important macronutrient for building a body that not only looks great but allows your entire body to repair and THRIVE!What this episode covers:What is protein? Why do we need it? How much do I need?Can you have too much?Is it bad for my kidneys?What are other types of protein? Can I get them from vegan sources?How to get the body composition your after Need help with digestion look no further than www.bioptimizers.com and use code ; COACHANDY for 10% all products. I recommend Masszymes, P3om and Magnesium Breakthrough 

Andy and Jb give you very interesting and positive perspective on the novel corona virus - one that the media rarely shares with you.They follow this up with the best way to prevent and/or get over ANY sickness quickly. From supplements, to optimized sleep and recovery, to training. Not so surprisingly - what makes you resilient against viruses also makes you resilient against any chronic illness. When we focus on "the fire and not just the smoke" we get to the root cause of illnesses and how this increases susceptibility to them. So what is this recipe for impeccable health and longevity? Tune in to find out more :)Enjoy!Daryls Bar code for 10% off : F45HAMILTON www.darylsbars.comBiOptimizers enzymes, probiotics and magnesium code for 10% off : COACHANDY www.bioptimizers.com

Jb and Andy dig into the common myths and questions they get asked all the time at the gym!  Does spot training work?"I want abs"  "I want to lose my  love handles""How do I slim down my thighs?"Cardio burns more calories so should I do only cardio classes to lose weight?Should I workout fasted?How can I burn more body fat?Does lifting heavy help lose weight or High Reps?Body Scan Results: I'm discouraged that I lost muscle! Can I eat unlimited amounts of fruit?Is my daily specialty coffee holding me back from my results?Should I use Splenda (Sucralose) or Stevia?Tips for eating treats or cocktails around the Xmas Holidays and NYEDon't forget to jump on SLACK if you're a F45 Hamont Member :) 

JB and Andy noticed that they always have great conversations while in the car on long drives! So, if you don't mind slightly less than perfect audio - then we hope you enjoy their real conversation. Topic: Why do some of us struggle to see results?We work SO HARD in the gym everyday but the infamous saying still holds true -" You can't outwork a bad diet".  Why is that? We talk about the the InBody scans, maintenance phases, 'bulking phases" does muscle look bulky, and the 80/20 rule. Enjoy!

JB interviews Andy on how she got ready for her body building competition (which never happened..thanks 2020, AGAIN). Along the way she learned so much about her body and continues to each time she goes through these specific phases of her training and diet. It's something we can all learn from and apply to our daily lives or when we decide to participate in an F45 Challenge. No one should be dieting all year long and conversely we shouldn't be completely disregarding our diet when we're not aiming for an end date. She talks about how she dieted using Flexible Dieting/ Macro Tracking  on an app called Avatar Nutrition  https://www.avatarnutrition.com/,  how her training was structured and why she believes nutrition and quality food is THE most important aspect in everyones life. She also talks about certain health markers that improved during her prep that she could see on her Oura Ring, https://ouraring.com/ which motivated her to keep going!This podcast episode is a great reminder that:1. We can all get to where we want to be we just need to make it a top 3 priority2. If we haven't got there yet, we simply don't want it bad enough or it truly isn't a priority (even if we think it is.)  3. If you do drastic things to get there quicker - you won't learn the valuable tools for sustainable results and you will - without a doubt gain in back just as fast as you lost it. 4. There are amazing health benefits besides the aesthetic results from doing a diet or what we'd rather call it is "calculated eating"We hope you enjoy this closer look at Andy's prep and take this advice into your next F45 challenge!