Weekly Tips for Lean Track: Week 1

Welcome to the Lean track! Over the next six weeks, we’re focused on building sustainable habits and making progress in how you look, feel and move.

In this track, you can expect:

• Workouts designed to keep your heart rate elevated
• A strong focus on consistent movement and conditioning
• Progress tracking throughout the Challenge so you can see how far you’ve come

Week 1: Find Your Baseline

Before you change anything, it helps to know where you’re starting. Get your InBody scan, lock in your track and start paying attention to your everyday movement and habits.

ATHLETICS TIPS:

WEEK 1 – BASE | FIND YOUR LEVEL 
Learn how to approach your training.

This week is about finding an effort you can sustain, not maxing out on day one. Use these session notes to guide how you approach each class type this week.

 

 

Your baseline gives you something to build from. Small, sustainable changes can add up over the next six weeks.

NUTRITION TIP
Energy Balance Isn’t About Eating as Little as Possible

Fat loss requires an energy deficit over time, but eating less isn’t always better. Your body still needs enough energy to support daily activities, training, recovery and overall health. Rather than focusing on how little you can eat, prioritise balanced meals that provide the nutrients you need while supporting your goals.

Try this: Build meals around protein, carbohydrate-rich foods, vegetables and/or fruit, and healthy fats. Adjust portions to suit your individual needs, activity levels and goals, rather than unnecessarily restricting your intake.

Key message: Sustainable fat loss is about finding an approach that supports your goals without compromising your energy, training performance or recovery.

JOI + BLOKES WELLNESS TIPS
Your baseline is more than a number on the scale. This week, start paying attention to sleep, hunger, cravings, energy, and mood alongside your body composition. They all tell part of the story. If something feels off, a conversation with your doctor can help fill in the rest/cardiometabolic health that may influence how you feel and perform.

Exclusive for F45 Challenge Participants

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Use promo code F45CHALLENGE at checkout.
Offer valid October 5 – December 31, 2026.

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Disclaimer: Promotion includes 65% off the Complete, Advanced, and Comprehensive Diagnostic Lab packages only. Offer cannot be used toward at-home test kits. Promotion is valid October 5, 2026 – December 31, 2026. Discounts cannot be applied retroactively to prior purchases or existing subscriptions, and refunds will not be issued to apply promotional pricing to previous transactions. Offer cannot be combined with any other promotional codes. Additional terms may apply. Please Note: The F45CHALLENGE code applies only to the 65% diagnostic lab offer. Standard F45 member benefits—including 50% off your first month of Smart Supplements and 15% off a one-time purchase of therapies and blended supplements—remain available and can be redeemed by completing those purchases in a separate transaction.

Written and published by F45 Training HQ, and reposted here for the F45 Bogota community.