Westerville Fitness Podcast

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**In today’s episode we discuss Why You Shouldn’t Wait for the New Year to Focus on Your Fitness Goals. I share some crazy statistics (which are actually true) about those who wait for Jan 1st to begin their New Years resolution. So let’s be better than that statistic and get ahead by discussing these tips to finishing the year in the strongest way.

Start Now. Begin immediately.**

Research suggests it takes 21 days to create a new habit. Take this next month to really establish your routine. Learn if you're a morning person or night person when it comes to working out. Figure out the best day for you to grocery shop and meal prep. Learn which healthy snacks you like. Plan out how much time you have each day to dedicate to your workout.

2. Set a goal. A realistic, happy goal for right now and through the holiday season.

3. Make a Plan. Schedule your workouts. Sign up for class. Become a member. Just commit!

We have some incredible Black Friday deals on our class packages and 12 month PIF memberships so what better time than now: you can hit the ground running to feel fabulous BEFORE Jan 1st and save a few bucks too! When you pay- you pay attention!

4. Reward yourself. Celebrate the small wins and tiny habits that are done consistently to create radical change!

5. Finally- DON’T QUIT! One step forward is better than standing still. Lean in on your Challenge team and coaches for support. You are part of the F45 family and Team training is what we do!

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

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In today’s episode we will be discussing Mobility exercises and their importance for overall wellness.

Mobility exercises are definitely gaining momentum in the fitness world and we are here for it! Mobility refers to how well you can move and is the result of flexibility, range of motion, and strength. Building these mobility exercises into any daily routine is important for overall wellness. Recovery sessions are a great way to introduce mobilizing movements that send muscles and joints through their full range of motion. Without it, the muscles shorten and become tight, putting you at risk for joint pain, strains, and muscle damage (and more days outta the gym with those DOMS am I right?)

**As simple as it may seem, sitting down for a stretch isn’t always the easiest part of recovery. So let’s chat about a few tips on how to create a well rounded routine that includes recovery for ultimate results during this Challenge and beyond!

Tip 1: Balance your F45 workouts and active recovery according to your fitness level**

Tip 2: Be aware and listen to your body.

Tip 3: Don’t waste time- make recovery an extension of your F45 workouts through the F45 challenge app.

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

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Today’s episode is all about what to expect if you are new to F45.

**F45 is the most amazing workout program on the market right now and I personally cannot believe it has taken so long to get to central Ohio, but I am so glad it’s here. F45 is an Australian company and known for their Team Training workouts and Life Changing results. Within this episode I do my best to explain F45 but as all F45’ers know, you won’t really know until you try it for yourself.

Listen in on this episode to find out more about what F45 entails: the community, the workouts, the coaches and the plethora of resources you get access to as a member. Learn how classes start, what to expect during your first class, what F45 can do for you on your wellness journey and more so that you show up to class with confidence and readiness.**

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

CONNECT WITH US:InstagramFacebook

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In today’s episode I’m excited to kick off a brand new series to the podcast where we MEET OUR MEMBERS. What better way to kick off the first episode of the series with not just one but two much loved members of our studio. One of the many incredible power couples at our studio: Malini and Karl Swank.

**If you haven’t Malini or Karl yet, then you possibly haven’t been to a 5.15AM class because this fit couple doesn’t miss a weekday workout! Well, unless they’re traveling to any and all of the amazing destinations most only dream of. Malini is a travel and food blogger here in Columbus and gets real with us through this episode about how she originally suffered from imposter syndrome as “fitness” wasn’t always her thing. I loved learning how F45 has become part of their routine and relationship and the nuggets of gold they share about mindset, was too good not to share. So here it is.

Listen in as I have a casual Q+A with The Swanks discussing all things, food, fun and fitness related.**

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

CONNECT WITH US:InstagramFacebook

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Today’s episode will be short, sharp and to the point because fitfam tomorrow is our first ever BENCHMARK workout and I want you to know exactly what is in store so that you can get off this podcast and get signed up ASAP!

Benchmark is a 45-minute resistance workout designed to identify your lifting capabilities and deliver a strength baseline to build upon. This workout will be offered the Tuesday of ELEVATE Week 2 so you can see the direct effect of hard work across the Challenge when you re-test at the end of your 8 weeks.

**The Benchmark workout tests the following movements:
1. Kettlebell Rack Squat
2. Dumbbell Flat Bench Press
3. Chin Up Overhand Grip
4. Barbell Romanian Deadlift
5. Push Ups
6. Max Butterfly Sit Ups

Members will partner up and work one at a time in a “You Go, I Go” format until both partners have completed 3 sets. Each member will have 3 opportunities to reach 10 reps. You must hit 10 reps in one work set (45 seconds) to record that weight.**

What are you waiting for? Schedule your class time ASAP!
Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

CONNECT WITH US:InstagramFacebook

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In today’s episode we will be having a casual conversation about The Meaning of Team Training, Life Changing & discussing ways to have a healthier Halloween.

Our motto here at F45 is ‘Team Training, Life Changing; and we take this motto very seriously, as it is the foundation of the whole company. F45, Westerville is a place for our members to come together and be a part of a community. We feel strongly about building an inclusive environment that motivates our members to be the best version of themselves possible.

Our workouts focus on team training also! The energy each member gives off helps fuel the fire within the class. Our training sessions are set up in a way that fosters a team environment, where members can do their workout at each station with their class-appointed pod partners & have support and guidance from our coaches too! They are always there to push and motivate in the healthiest and safest ways possible.

At F45, we are in the business of changing lives and making our members' lives richer through physical fitness. Our goal is to give members of our local communities access to high-quality fitness training that will allow them to be in incredible shape, while boosting their immune system and overall self-confidence.

IMPORTANT DATES:
1. Bring Your Boo to our exclusive Halloween themed class on Saturday, October 29 with live DJ, refreshments after class and the chance to win prizes for both you and your boo!

2. Registration for our final challenge for the year closes this week, don't miss your last opportunity of the year to get after your goals!

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

CONNECT WITH US:InstagramFacebook

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In today’s episode we discuss the upcoming Challenge, Elevate, that is OPEN NOW for enrollment!

Are you ready to transform your fitness?

The F45 ELEVATE Challenge is a guided 8-week program focused on your personal fitness and performance progress. Whether your focus is smashing LionHeart records or hitting new strength goals, this program and your F45 team training community will get you there.

What to expect

F45 team training
New app tracking & progressive training support
Goal-targeted nutrition guidance & support
In-app recovery programs & holistic wellness tips
The world-class F45 community

Key Dates

October 17–Registration Opens
October 22-24–Goal Setting & InBody Scans (check with your studio to schedule)
October 24–ELEVATE Challenge Begins
December 17–ELEVATE Challenge Ends

Registration opens today, don't miss this last opportunity of the year to get after your goals! Complete this short form to sign up TODAY!

**Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a 7-Day Trial**

CONNECT WITH US:InstagramFacebook

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In today’s episode we cover the top reasons you need a F45 LionHeart Heart Rate Monitor and what information they can give us about our workouts.

To track your calories burned. To lose weight there’s 2 numbers that are CRUCIAL TO YOUR SUCCESS: calories in and calories out. A Lionheart will tell you exactly how many calories you burn in a training session so you’re no longer just guessing at how many calories you burned.
Understand your average and maximum heart rate better. A Lionheart is basically a sneak peak into your inner workings. It lets you know how many times your heart is beating in any given minute. Do you have a high revving heart or low? What exercises raise your heart rate the most? You can find these out with a Lionheart.
Challenge yourself everyday. A Lionheart can be another accountability measure to help push yourself. When weeks and months go by you will have to push yourself harder to get your heart rate up. The Lionheart uses an easy to understand 45 point scale to measure progress. Basically, if you average 75% or higher of your max heart rate for an entire class, you achieve 45 points. It will get tougher over time to hit 45 points, this is why you’ll need to push yourself.
Easy data tracking. After every F45 session you get a convenient and easy to understand email that helps you track your data.
It’s accurate. A frequent question we get is if the Lionheart measures the same as your Apple Watch or Fit Bit. Yes, they both measure heart rates, but in our experience the wrist based technology isn’t as accurate as the chest strap which the Lionheart utilizes. So if you have a wrist watch by all means use it, but do know that for most people the chest strap will consistently measure more accurately.

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a week trial here: https://f45training.com/westerville/home

Facebook: https://www.facebook.com/F45TrainingWesterville

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In today’s episode we will be discussing rest days and why they are vital to include in our fitness routine. We are often told it’s important to take “rest days” between workouts. But why is this so? How do we define a rest day and when will I know my body and mind need the rest?

Putting your best effort forward during F45 workouts is important but we need to also prioritize recovery after each workout including stretching, quality pre and post nutrition, and adequate sleep. Optimal rest and recovery is essential to ensure training adaptations can occur while also preventing training plateaus, injury, overtraining, and burnout!

Listen in as I share some strategies to prevent overtraining, burnout, and training plateaus.

Hit play & subscribe to live a fitter, healthier & happier lifestyle with F45, Westerville.

Start your F45 journey or try out our studio with a week trial here: https://f45training.com/westerville/home

Facebook: https://www.facebook.com/F45TrainingWesterville

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In this week's episode we discuss the pros and cons of tracking your food & is it right for you? We look into each of these PROS in depth:

1. It can cause you to think about and consider a food choice before you take a bite.

2. It allows you to analyze your own food choices & assess or change up your eating plan and patterns.

3. It provides a general awareness of the nutrients found in food.

4. It is a targeted way to focus on your health.

And these CONS in detail:

1. It can remove the “mindfulness” aspect surrounding food due to the ‘number focus’ goal rather than listening to your body.

2. It’s not sustainable long term.

3. We might avoid certain healthy foods simply because they are too difficult to add into the food tracker.

4. We can become hyper-focused on numbers rather than eating a wide variety of healthy, whole foods.

We would love to hear your thoughts! Like. Subscribe. Review. Share.

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In this week's episode we discuss two controversial but important topics related to nutrition and performance. How often should you be eating? And, how long before bed should you stop?

So excited to listen to this one & learn from host Simone. Be sure to listen to the end when she shares her top simple snack combinations that include both a protein, fat and carb to ensure you’re fueling your body for optimal performance.

Like. Subscribe. Share. Review.

RESOURCES FOR YOU:https://f45challenge.com/blog/all-about-macros

Start your F45 journey or try out our studio with a week trial here:

https://f45training.com/westerville/home

CONNECT WITH US:

Instagram: https://www.instagram.com/f45_training_westerville/

Facebook: https://www.facebook.com/F45TrainingWesterville

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**In today’s episode we learn all about macronutrients AKA macros. I share all about the three key macronutrients—carbohydrates, protein, and fat— and how they each play a specific function in the body for optimal body function and health.

Carbs = energy
Simple:honey, syrup
Complex: starches, grains, non-starchy veggies**

Protein = supports enzyme function and hormone systems

Fish, poultry, meat and eggs & plant-based protein sources such as lentils, beans, nuts, and seeds.

Fat: energy storage, fat-soluble vitamin transportation, hormone regulation, and organ protection.

Unsaturated: avocados, nuts, nut butters, seeds & fatty fish such as salmon
Saturated: processed and cured meats, snack foods, butter

Trans fats: heavily processed

Like. Subscribe. Share. Review.

RESOURCES FOR YOU:https://f45challenge.com/blog/all-about-macros

Start your F45 journey or try out our studio with a week trial here:

https://f45training.com/westerville/home

CONNECT WITH US:

Instagram: https://www.instagram.com/f45_training_westerville/

Facebook: https://www.facebook.com/F45TrainingWesterville

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Welcome to the Westerville Fitness Podcast with Simone Mckenna

Westerville Fitness Podcast: Recent Episodes

Simone McKenna