F45 Challenge Diaries || How I lost 12kg in 8 weeks

F45 Challenge Diaries

The first F45 Challenge of 2019 begins in two weeks and here I am gearing myself up to do it again...

I've had a lot going on in my personal life and to deal with it I've turned to food... and a lot of it. Unsurprisingly, this has resulted in a significant amount of weight gained.

I've always liked training. I like how it makes me feel. I enjoy the feeling of blood and oxygen pumping through my body and I like the feeling of accomplishment once the workout is complete. Above all, I like the mental challenge, to see how hard I can try and how far I can push my body. Lately this feeling of enjoyment is missing, completely gone, replaced with an utter lack of motivation. 

It's time to make a change, a big one. I need to do it for my physical health and for my mental health.  I need to do it for me. 

To make this change, I will be doing the upcoming F45 Challenge. You might have seen my previous post, "F45 Challenge Diaries" - this is version 2.0. 

Two years ago I undertook the challenge for the first time. I went into it with the mindset that I was going to do whatever it took to win - and that's what I did.

So if you've seen the title of this post and you're here to find out how to lose 12kg in 8 weeks then I have the answer for you - train your ass off, follow a food plan, cut alcohol from your diet (not forever, but it helps during the challenge) and drink as much water as you can - it's that simple. Although it sounds simple, it is far from easy. 

As discussed in my previous post, the F45 Challenge is an eight-week challenge that provides you with detailed meal plans, nutritional information, supplement advice and (of course) daily workouts at your preferred F45 studio. The tools to succeed are right at your fingertips, but it's commitment and dedication you need to actually achieve your goals. 

*This was my "after" photo from last time I did the challenge. Admittedly this was probably the fittest I have ever been and sadly it is not what my body currently looks like

Last time I did the challenge (in its entirety) I lost almost 12kg and achieved a 7.5% reduction in my PBF (Percentage Body Fat). When I entered the challenge my only goal was to win. I hadn't set an amount of weight I wanted to lose, or a PBF reduction I wanted to hit. This time I want to set a goal and a fairly aggressive one at that. My goal is to lose 15 kg, approx 1.9kg. Yes this is an aggressive goal, but like I said, I want/need a challenge.

At the end of the day, yes the challenge will be about losing weight, but it will also be about changing how I feel. I miss feeling fit, I miss feeling strong, I miss feeling comfortable in my clothes and it's now up to me to change this. 

Your goal doesn't have to be specific to weight loss. Your goal could simply be to run 5km non-stop by the end of the challenge, place in the top 3 of your studios challenge, do 2 chin-ups unaided (this is a goal I've accepted I'll probably never achieve), follow the meal plan for 8 weeks or bench press a certain weight. Whatever it is, goals help. Goals give you something to work towards, goals keep you accountable. Pick a goal and work for it, I promise it will help.

The next challenge starts on the Monday 4 February. Next week I'll be writing my '6 tips to win the F45 Challenge'. But in the meantime I'll share with you one of my recent addictions - Bodie'z berry protein balls.

These bite sized treats are surprisingly filling, alarmingly delicious and ridiculously easy to make. They're the perfect afternoon snack when you need a little pick me up. Make a batch and store them in your fridge, so when the afternoon slump arrives you have a quick, easy and most importantly, nutritious snack to grab and devour.

Here's how to make them:

Bodie'z Berry Protein Balls

- 1 cup frozen raspberries
- 1 cup cashews
- 1.5 cups desicatted coconut
- 10 medjool dates (soaked)
- 1 tsp vanilla essence 

makes between 12-18 - depending on how big you make them

Food processor, baking tray, baking paper

 1. Combine all ingredients in a food processor and mix until combined
2. Place baking paper on baking tray
3. Take a table spoon of mixture and roll between your hands to form a ball, place on baking tray, repeat until all mixture has been used
4. Place baking tray in fridge and leave until the balls have hardened
5. *Additional step* - You can roll the balls in cocoa powder, desiccated coconut of melted dark chocolate

The little balls of goodness are made using Bodie'z berry clear protein powder. In my humble opinion, this protein powder is revolutionary when compared to other products on the market. The clear protein powder is the world's first clear whey protein isolate and it offers the perfect alternative to its milk focused counterparts. The protein powder is clear in solution, light on the stomach and contains a significant amount of Whey Protein Isolate, vitamins, electrolytes and branched chain amino acids - while a lot of these terms go over my head, one thing  I do know is that it tastes good, leaves me feeling great and is an amazing option if you're sick of drinking dairy based protein shakes.

Are you doing the challenge? Comment below and let me know what your goals are!
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  1. I think as long as your goal is forward progress, you're on the right track. Keep it up!

    1. Sadly my progress looks more like a roller-coaster...

  2. This challenge sounds fun! I need to see if there are any F45 studios in my area.

    1. They seem to be EVERYWHERE lately - so fingers crossed there is one! Most gyms offer a free week trial, you should definitely try it out :)

  3. This is such an awesome journey. Your progress is definitely very inspiring!

  4. Those protein berry balls look delicious. Congrats also to your weight loss!

  5. It does feel good to get that oxygen flowing. I could stand to lose a few pounds too.

  6. Wow, congrats on your weight loss!! Looks like you made some amazing dedications to geting to be the best you!! Them balls look amazing!!

  7. This challenge is very inspiring! I hope I can emulate it. I need to lose some pounds so that I can play at my best in tennis.


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