Staying fit and healthy during COVID-19 and a new adventure

I am sure you have seen all kinds of online classes or workout videos being offered on your social media. At home fitness has boomed since COVID-19. You can get anything from great deals on stationary bikes to all kinds of weird fitness gadgets.

My wife and I have been slowly launching a new fitness studio called F45 – which stands for Functional 45 or functional fitness in 45 minutes. When I was introduced to F45 I recognized the format very quickly, a circuit course fitness program; very similar to what we did in the Marines on some occasions. The difference with this was environment, the technology, the people, and the classes. With some of the top fitness minds in the world F45 has launched over 2000 studios world wide and is bringing with it what i consider “the way humans are meant to workout“.

The way humans are meant to workout

So what do I mean by that? What is the first thing you think about when you hear fitness? Running? Lifting weights? Treadmill? Biking? Each of us has a different view and what I realized is most people never even think of “Functional Movements”. These are natural movements you do as a biped with two arms and two opposing thumbs. You do these movements in a “work” timing with a “rest” timing interval – so you may do jumping jacks for 45 seconds, do a 15 second rest and move to the next exercise. You will often hear from the trainers “you can do anything for 45 seconds”…

The key is, there are no treadmills, no long runs on treadmills or boring rowing for 20+ minutes. These are fast paced programs designed to challenge you every day. With over 36 programs and over 1,400 exercises all with proper regressions and progressions, you will never get bored and your body will never plateau.

Regressions and Progressions

Another aspect of F45 are the trainers. These are highly trained Certified Professional Trainers. Either ACE or NASM certified. NASM has over a 50% first time fail rate, this is a tough program and the trainers are worth it. They know how to give personalized advice on regressions (doing an exercise in a less strenuous way due to a physical limitation you may have) and progressions (doing an exercise in a more strenuous way to shock the body). This is why if you join an F45 Live session via Zoom from your home you will always see a trainer giving the options.

F45 does take into account many other factors in the program. For instance, Monday, Wednesday, Friday are mostly cardio – or heart pumping activity while Tuesday and Thursday are more resistance based. Saturday being the only HOUR long class called Hollywood also hosts a live DJ in the studio to get things pumped! Hollywood is 27 different exercises in 60 minutes and you feel awesome completing it.

So basically, I am 20 pounds lighter, off of a blood pressure medication, no more knee, ankle, and hip problems from running and its all because of functional fitness. Here is a screen shot of the stats for one of the 45 minute workouts.

That was no running! I kept a pretty good hear rate and it was a full body workout!

The Creation – Part 1 of the New Adventure

When COVID started, we were almost immediately shut down by the government. We weren’t even open yet but we were having some pretty good success with our bootcamps. Unfortunately those were also shut down and we were turned on to do “F45Live” sessions using Zoom. The problem is we didn’t have a studio and we didn’t have any programs but I clearly saw the opportunity to get my trainers out there, keep them somewhat employed, and begin to build a following. The problem was we could not offer a really good experience over Zoom. Some studios did small video productions from their studios with the logo behind them and others just did it in their living rooms with a timer. I did not like the experience at all, so I created my own experience.

The best part about being laid off is you immediately find yourself with a lot of time.

Bob Balfe

So I wrote a simple NodeJS app that could put a focus on the Trainer, have visuals for the Timer, the exercise, and of course where they are in the overall 45 minutes. I even deployed it to Azure and made instances for 13 other studios, but unfortunately I had to end that pretty quickly. However, the experience is actually pretty awesome, here is a commercial I put together of the platform – keep in mind, all of the F45 Stuff is theirs and only F45 Studios were allowed to use this in their classes.

So while we don’t have Cory in the lower left, we do have our own trainers! In the main video will be the primary trainer coaching you on and getting you going and in the lower right a video of our trainer properly doing the exercise, progressions, and regressions.

You get the excitement of our Live trainers, the timer, the exercise, the class progress and of course those awesome water breaks!

F45Live for all!

I am opening my F45Live sessions up to all of my readers. They are home based workouts my trainers conduct over Zoom. You sign up for the classes, get an invite to a Zoom meeting and get to do a great workout right from your home with a live trainer.

When I do it I cast my zoom meeting to my big TV and it really is a great experience. This brought me something that I stumbled along.

Join Coach Zach and team starting Tomorrow with Hollywood at 9am Eastern! Download the Glofox App below, when you select the studio select “F45 Training The Grove Wesley Chapel” and you will get email instructions after. Start a FREE Three Day Trial and check us out!

F45 Training Glofox – Apple

F45 Training Glofox – Android

So this isn’t the complete end of the “new adventure” side of the story. There is some really, really big news coming soon. Unfortunately I can not say much more than that so stay tuned.

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