January 18, 2021

Diving into F45 Challenge 30

by pyrad
Categories: General Running and/or Fitness
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So, it turns out I did so well in my first challenge with F45 live, that I won some prizes! I will wear this swag proudly! It’s, Monday, January 18, the start of F45’s 30th “Challenge” and I’m all-in again. I don’t know when my long-term disability insurance provider and employer will send me back to work. So, I’m going to act as if every month is my last and give it 145%. My big goal again during this 45-day challenge is weight loss. I plan to achieve it by meeting and EXCEEDING the tracking guidelines in the F45 Challenge[…continue reading]



January 17, 2021

Improved Bone Broth Recipe

by pyrad
Categories: Recipes
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I posted a bone broth recipe last June, but I’ve made some improvements, so I thought I’d share this “tweaked” version. Changes from the original recipe include replacing chicken bones with beef bones, replacing red wine vinegar with apple cider vinegar, removal of onions, salt, and pepper, the addition of ginger and seaweed, and brewing for a much longer time. I brew my bone broth in an Instant Pot, but I imagine other pressure cookers work too. And I thought it would be appropriate to share for #SundayPrep, a logical trend where people do meal preparation for the week on[…continue reading]



January 14, 2021

Review of F45 Live

This may be a very unique review, because I have never actually set foot in an F45 Studio.

F45 is a 45-minute workout program consisting of high intensity interval training (HIIT) involving “functional exercises. They have over 1750 studios in 45 countries around the world, but many studios are temporarily closed due to the COVID pandemic. They had a novel response to the lockdown, F45 Live. Essentially, they lead the workouts over Zoom. The workouts are interactive and in real time.

The workouts target cardio and strength. You should expect sore quads, glutes, and maybe core, upper back, chest, and arms. Most of the exercises can be performed with only body weight.

The workouts are as easy or as hard as you make them. Focus is on form rather than a number of reps, which I appreciate. I like that you can adjust the workout to your own challenge level, while still participating with the group. And each workout is different, which keeps it interesting and unique.

I lost 10 pounds in 7 weeks, and have continued losing since. And qualitatively, I feel good from this new addition to my life. I feel a better range of motion. I can bend over easier and get off the floor with less difficulty. I feel like my posture has improved. And I feel stronger.

I don’t know if there is anything trademark or exclusive about an F45 workout. It seems very accessible, scalable, and just enough length and pacing to keep you interested and engaged throughout. Maybe that’s actually what makes it special.