F45 Training Niagara Falls

COACHES TRIVIA… ROUND 3!

Thus far you’ve been able to solve our coaches trivia with little trouble. Today you’ll face your greatest challenge to date…. think you know your coaches?

This Coach is insanely good at hula hoop. Like we’re talking 10 minutes uninterrupted while reading a book and brewing a cup of coffee at the same time. Who amongst these 3 is the Hula Master?

Is it…

A - Coach Jen
B - Coach Ryan
C - Coach Kailan

Let us know your answer in the comments below ⬇️

🚨INTRODUCING COACH GEOFF!!🚨

You’ve seen this gentle giant coaching since the summer, but what do you really know about Coach Geoff?

Here’s the 411:

Bio

🍁Local boy, Niagara Falls, born and raised.

🎓Kinesiology Graduate from Brock U!

🏋️Certified CanFit Personal Trainer and NASM Sports Nutrition Coach.

Fun Facts about Geoff

🇳🇵Spent 6 months in Ladahk, and 3 months in Nepal doing a variety of volunteer activities.

🗻Climbed to Everest South base camp. (5364 meters)

🥋Former Martial Arts Instructor & MMA competitor.

⚔️Lives by contemporary form of Bushido (Way of the Warrior/Samurai)

Welcome (officially) to the team, Coach Geoff!

🎂A BIG HAPPY BIRTHDAY TO COACH

There is no one else who can match Chico’s energy, enthusiasm, passion and dedication! ⭐️ Thank you for everything you do for the studio and everyone’s life you make better by being in it!✨

Wishing Chico an amazing day! Everyone show some love for him in the comments below, or maybe you’ll see him in studio today!!💙❤️

🦁💓 Ready to unleash your inner LionHeart?

Since we have a bunch of new Lionhearts in studio we thought we’d go through what it is all about! Afterall, it is a great week to be talking about HEARTS!

🏋️‍♂️💥Track your heart rate, intensity level, and calories burned with our cutting-edge technology! 📈🔥 Our unique color-coded system on the studio TVs ensures there’s nowhere to hide - see how hard you’re pushing yourself!

💪✨ Plus, earn points based on your maximum heart rate and intensity level, motivating you to reach new heights!
It is based on your maximum heart rate based on your own personal data (age, weight).
You get ~1.35 points per minute at 95+% of heart rate maximum (HRM).
You get ~1.2 points per minute at 85-95% of HRM.
You get ~1.1 points per minute at 70%-85% of HRM.
You get ~1 point per minute at less than 70% of HRM.

🌟 Join us at F45 for the ultimate fitness experience! 💯

💕 Valentine’s Day Giveaway Alert! 💕

We’ve teamed up with Billyard Insurance Group Grimsby to make your Valentine’s extra special with a chance to win our ‘Hot Winter Nights’ package at White Oaks Spa and Resort worth $420!

🌟 Enjoy a cozy night stay for 2 at White Oaks Spa and Resort, delicious meals, rejuvenating spa treatments, and a gift card for Outlet Collection at Niagara, plus a complimentary bottle of wine for your room! 🥂

To enter:
1️⃣ Follow & .grimsby
2️⃣ Like this post
3️⃣ Comment and tag someone you’d love to share this getaway with
4️⃣ Share this post on your story and don’t forget to tag both accounts!

Hurry! Giveaway closes on February 19th, 2024. Good luck lovebirds! 🎉

This Coaches Trivia will have you thinking!

Part 1 of our 4 part series was a good warmup, as anyone who’s taken a class with knows he likes to occasionally bust some moves to keep the vibe up. 🕺🏼

Keeping on the theme of good dance moves, this Coach’s signature party trick is the “worm.” 🪱

Is it…

A - Coach Kacey
B - Coach Chico
C - Coach Danielle

Let us know your answer in the comments below ⬇️

🚨NEW CLASS ALERT!

That’s right! Due to popular demand we’ve added a third Sunday class to our programming!💪🏼

On Sunday’s we will now offer 8AM, 9AM & 10AM classes!⏰

SWIPE FOR FULL PROGRAMMING😌 Hands up if you are excited for the new Sunday class!🙌🏼

Time for a little Coaches Trivia!! 🤔

In this 4 part series, we’re going to see just how well you know your F45 Coaches! 🔵🔴

We’ll reveal a fun fact about one of the Coaches shown above, and it’s up to you to accurately guess who it belongs too!

Fun Fact:

This Coach used to choreograph dance routines and was on a competitive dance team, “New Generation.”

Is it…

A - Coach Kenny
B - Coach Prince
C - Coach Emily

Let us know your answer in the comments below ⬇️

New year, new goals! 🏋️‍♀️ Join us at F45 Niagara Falls for an epic January filled with fun workouts and getting ready for the next Challenge! Here’s a look at some events coming up:

📅 Jan 22: Challenge Registration Opens
📆 Feb 2: Challenge Teams Revealed
🚀 Feb 5: Challenge Begins

Ready to crush your fitness goals? Now’s the perfect time to start your journey. Join us for a workout and let’s make 2024 your fittest year yet!

Have any questions? Send us a DM or ask next time you’re in studio💪✨

🚨Introducing Coach

Jen has been a part of our coaching team since September, we think it’s about time she got a proper welcome!👋🏼

👏🏼She may be new to coaching but has been doing F45 as a member since 2019!

Fun Facts:
Her twin sister Emily is also a part of our coaching team!
She has a congenital heart disease and underwent open heart surgery in 2021.
She works as a Project Manager for a Qualitative Research Company when she’s not coaching.

🫶🏼Favourite thing about F45: the variety of workouts & the amazing community!

Show some love for Coach Jen❤️💙

Happy Holidays from your F45 family!🎄

We hope you have a fabulous holiday season! We are so thankful for our community and can’t wait to see you all in studio soon💙❤️

🎄✨ Planning to join us this holiday season? We’re open and spreading cheer every day except Christmas Day! 🎅 Check out our schedule and book through the app now! 📅 If a date isn’t listed, we’ve got our regular class schedules waiting for you. See you in studio! 💪🏼🎁

🚨UPCOMING EVENT ALERT🚨

🎉 Join us in spreading holiday cheer as we celebrate our 1-year anniversary this Saturday, December 16! 🎂

✨ Wear your jolliest holiday sweater (or shirt) and let’s fill the studio with the festive spirit! 🎄

🌟HOLLYWOOD IS BACK! We’re bringing the energy with DJ for both classes🎶

💪 Get ready for a fun Saturday filled with an amazing workout, refreshing vibes, and festive festivities after class! 🥳🎊 Cheers to a year of fitness, community, and fun! 🥂

🎄‘Tis the season for giving! And we’ve lined up 5 awesome giveaways for YOU!🎄

☺️With our 1 year birthday coming up and the opening of our Fonthill studio happening soon, we are already in the holiday spirit!☺️

We’ve got 5 amazing prizes to giveaway, we will be handing out one prize for the next 5 days!

Giveaway #5
Niagara Golf Warehouse Gift Card

Contest Rules:
Like and share this post (don’t forget to tag us)
Follow us, &
Tag a friend

Winner announced tomorrow!
Note: Only we will be reaching out to the winner - no other account will be contacting you.

🎉‘Tis the season for giving! And we’ve lined up 5 awesome giveaways for YOU!🎉

🎂With our 1 year birthday coming up and the opening of our Fonthill studio happening soon, we are already in the holiday spirit!🎂

🎁We’ve got 5 amazing prizes to giveaway, we will be handing out one prize for the next 5 days!🎁

Giveaway #4 👏🏼👏🏼👏🏼
GIFT CARDS TO CLANCY’S AND THE BLIND PIG

Contest Rules:
Like and share this post (don’t forget to tag us)
Follow us,
Tag someone you’d go to Clancy’s with

Winner announced tomorrow!
Note: Only we will be reaching out to the winner - no other account will be contacting you.

🎁'Tis the season for giving! And we've lined up 5 awesome giveaways for YOU!🎁

🤩With our 1 year birthday coming up and the opening of our Fonthill studio happening soon, we are already in the holiday spirit!🤩

👋🏼We've got 5 amazing prizes to giveaway, we will be handing out one prize for the next 5 days!

Giveaway #3
Good Natured Health from

Contest Rules:
Like and share this post (don't forget to tag us)
Follow us, &
Tag a friend!

Winner announced tomorrow!
Note: Only we will be reaching out to the winner - no other account will be contacting you.

🎁‘Tis the season for giving! And we've lined up 5 awesome giveaways for YOU!🎁

⭐️With our 1 year birthday coming up and the opening of our Fonthill studio happening soon, we are already in the holiday spirit!🎄

☺️We've got 5 amazing prizes to giveaway, we will be handing out one prize for the next 5 days!

Giveaway #2
$50 gift card to

Contest Rules:
Like and share this post (don't forget to tag us)
Follow us, &
Tag a friend!

Winner announced tomorrow!
Note: Only we will be reaching out to the winner - no other account will be contacting you.

🎁'Tis the season for giving! And we've lined up 5 awesome giveaways for YOU to kick off the holidays!🎁

👋🏼With our 1 year birthday coming up and the opening of our Fonthill studio happening soon, we are already in the holiday spirit!👏🏼

🤩We've got 5 amazing prizes to giveaway, we will be handing out one prize for the next 5 days!

🎄Giveaway #1🎄
Far Out Cafe Prize Pack: $50 Gift Card & T-Shirt

Contest Rules:
Like and share this post (don't forget to tag us)
Follow us, .out.cafe.canada
Tag someone you'd go to .out.cafe.canada with☺️☺️

🎉Winner announced tomorrow!🎉

Note: We will be reaching out to the winner directly - no other account will be contacting you.

🎉 December has arrived, and we've got a sleigh-full of excitement coming your way! 🌟

😌Brace yourselves for our festive holiday giveaways kicking off soon! 🎁✨

👋🏼But that's not all—save the date for our 1-year anniversary bash on December 16th! 🎈🥳 We're turning up the holiday vibes with a DJ-led workout from — don't forget to sport your ugliest Christmas sweater or your most festive fit for the workout, we cant wait! 🎄

⭐️It’s our 1 year anniversary this month. Let's celebrate a year of fitness, fun, and fantastic memories together! 🎂🎉

🗓️Keep an eye out for our holiday schedule posted later this month. 👏🏼Comment below if you're excited for December!🎅🏼🤩

🔵LETS MEET OUR VERY OWN COACH K! 🔴

We’re super excited to officially welcome Coach Kailan to the team!

Here’s the 411 on Coach Kailan

📍Born in Thompson, MB. Raised in Saskatoon, SK and North Bay, ON.

🎓 Completed a BSc in Human Kinetics at the University of Guelph. Followed by a graduate certificate in Exercise Science at Niagara College.

📋 She is a newly certified exercise physiologist.

Hobbies include hiking, playing soccer, skating and baking cupcakes 🥾⚽️🧁

Please join us in welcoming Coach Kailan to the best team around!

🏋️‍♂️✨ Whether you're just starting F45 or a seasoned pro, the F45 Trials are YOUR time to shine! 💪🌟

Starting TOMORROW, join us for seven days of heart-pounding, performance-based workouts designed to push your limits. 🚀 It's not just a workout, it's a journey.

Track your progress, compete on the In-Studio Leaderboards, and aim for the global top spot! 🌎

TRIAL 1 - November 27
TRIAL 2 - November 28
TRIAL 3 - November 29
TRIAL 4 - November 30
TRIAL 5 - December 1
TRIAL 6 - December 2
TRIAL 7 - December 3

Are you ready to crush it? Let the F45 Trials begin! 🔥

👟RUN RYAN RUN👟

On November 11th, Ryan will be running 11 KM at 11 AM - with a 1 minute pause at 11:11 AM.  He will then run another 11 KM at 11 PM - with a 1 minute pause at 11:11 PM.

Ryan is accepting donations through a GoFundMe page where all the money raised will go to the Veterans Transition Network.

WHAT IS VTN? Veterans Transition Network helps veterans return to civilian life after service. This could mean PTSD counselling, rebuilding relationships, finding job/housing, etc.

To support the fundraiser: SEND US A DM OR SCAN THE QR CODE IN STUDIO

OCTOBER MEMBER OF THE MONTH 🎊

Lets chat about how awesome Kendra is for a second.

Kendra made it out to 2️⃣7️⃣ classes in October, and has made leaps and bounds in all facets of her training since she started with us 💪

Working through some lower body injuries, she’s managed to lose an incredible 32.6lbs from January - October. Not only that, but the red kettlebells have become blue, and pushups and chin-ups are getting better by the day!

Also…

Kendra was 1/3 of the notorious Shrek crew that brought home top costume during our Halloween contest.

We’re so proud of how far she’s come and are super excited for what’s to come for her.

A few words from Kendra:

“For the month of October I made it my goal to make to to as many classes as possible. I felt like I was in a bit of a l*l so I had to push myself a little extra. By the end of October I not only feel better, I'm also lifting heavier, I attempt doing Chin ups more often and I'm crushing new PR's every class. The coaches and people at f45 are extremely motivating. I've been here for almost a year and I don't see myself slowing down anytime soon!”

KEEP CRUSHING IT KENDRA, YOU ROCK 👊🎉🎊

OCTOBER MEMBER OF THE MONTH 🎊

Lets chat about how awesome Kendra is for a second.

Kendra made it out to 2️⃣7️⃣ classes in October, and has made leaps and bounds in all facets of her training since she started with us 💪

Working through some lower body injuries, she’s managed to lose an incredible 32.6lbs from January - October. Not only that, but the red kettlebells have become blue, and pushups and chin-ups are getting better by the day!

Also…

Kendra was 1/3 of the notorious Shrek crew that brought home top costume during our Halloween contest.

We’re so proud of how far she’s come and are super excited for what’s to come for her.

KEEP CRUSHING IT KENDRA, YOU ROCK 👊🎉🎊

HELP US STUFF THE BUS FOR PROJECT SHARE! 🚌

You already know our community is always ready to rally together for a great cause.

Did you know Project Share provides 3,800 people with a holiday meal, warm clothing, and Christmas gifts?

All month long, we’ll be competing with other local businesses in Niagara Falls to see who can raise the most donations!

We’re asking all of our members and visitors to support this initiative, and STUFF THE BUS!

Non-perishable food items, toys, and even monetary donations are acceptable.

✅ Rallying together to support a great cause +
✅ A little friendly competition

We’re in!

🌟Happy November!🌟 Check out some great events happening this month!

🚌 ALL MONTH LONG: Our studio is thrilled to be part of the 'Stuff the Bus' initiative with Project Share! Throughout the entire month, let's come together and fill our bin with generous donations of non-perishable food, warm clothing, and delightful toys. Every contribution counts, and we're determined to make a meaningful impact in our community.

👟November 11: Coach Ryan takes on a heartfelt challenge in support of the Veterans Transition Network. He's set to run an impressive 11 KM at 11am and 11pm, pausing for a moment of silence at 11:11am for and 11:11pm to honor the brave veterans who have dedicated their lives to serving our nation. Check out his GoFundMe page to donate (DM us or scan the QR code in studio), and don't miss the upcoming 'Instagram Takeover' on our page where Ryan will bring us along. Let's show our unwavering support for this initiative!

🎅 Mark your calendars for November 18, when we're thrilled to be part of the exciting Niagara Falls Santa Claus parade! We warmly invite you to join us in spreading the festive cheer. Let us know if you'd like to walk with us!

👶 November 19: Join us at the studio for a heartwarming baby shower filled with food, games & fun. Let's shower them with love and blessings as they bring in the next generation of the F45 Niagara Falls family

🎃👻 It's SPOOKY season! 🕸️🧡 Get your scariest and most creative costumes ready because we're brewing up a cauldron of spine-chilling workouts this weekend. Don't miss the eerie excitement - join us and flaunt your costume for both Saturday, October 28 and Sunday October 29! We can't wait to be spooked by your creativity. 🎃👻

And mark your calendars! On Tuesday, October 31st, it's all about tricks and treats with us. Dress up in black and orange to sprinkle the Halloween spirit in studio.🧡🖤

Drop a comment below and let us know you're ready to join us! 👻🎃

🎉ANDDD HERE ARE YOUR CHALLENGE WINNERS!👏

The Challenge proved to be the ultimate test of discipline, consistency, and determination…with a few doubles and ice baths along the way!

We’d like to congratulate all Challenge participants for their hard work. But in the end when all the dust settled, it was these 2 that took home the crown as top finishers! 🏆

Let’s take a look at the numbers…

📋Matt’s Results:

Body weight: 230.7lbs ➡️ 214.8 lbs
Body Fat: 24.2% ➡️ 19.2%
Waist: 105cm ➡️ 99cm
Benchmark (Strength Test):
⬆️ Performance in 4/6 exercises tested
Chin-ups: 10 ➡️ 13
Push-ups: 15 ➡️ 25

📋Ela’s Results:

Body weight: 134.3lbs ➡️ 126.2lbs
Body Fat: 31.1% ➡️ 27.8%
Waist: 77cm ➡️ 67cm
Benchmark:
⬆️ Performance in 5/6 exercises tested
Chest Press: 22lbs ➡️ 33lbs
Chin-ups: 12 ➡️ 17
RDL: 70lbs ➡️ 100lbs
Push-ups: 23 ➡️ 38

Congrats to MATT & ELA on an incredible Challenge!!✨

🎃🍂 Hello October! 🍂🎃 Get ready for a spooktacular month at our studio! Here's a sneak peek of what's coming up:

🦃 October 9: "Friendsgiving" Thanksgiving Celebration!
Join us as we celebrate gratitude and togetherness. Bring someone you're thankful for and choose from three different time slots: 6:30am, 7:30am, and 9:30am. DM us if you want to bring someone!

👻 October 28 & 29: Halloween Costume Contest!
Dress up in your most creative Halloween costume for the workouts on the 27th and 28th. Cast your vote for the best costume in studio, and there will be a prize up for grabs, so start thinking of your costume now! We can’t wait to see your spooktacular outfits!

🎃 October 31: Trick or Treat in Black and Orange!
On Halloween day, come to the studio dressed in your finest Black and Orange attire to bring the Halloween spirit to our workouts. We'll have our regular programming - join us for some Halloween fun!

That's our October lineup! We can't wait to share these exciting events with you. Drop a comment below if you're as excited as we are! 🎉👻