What the F...45!

Ep.43 Part 2 - Andy's Overview of The Last 9 Months

Booby Food Podcast BoobyFood 20%  with Code F45-20 Le Leche League Safe Sleep 7 HappyCoSleeper IG FPIES Chatbooks Month Books $10 off your first order with code : AMANDAFLAMAGNA-P9ZL Here’s the link to get started: http://invite.chatbooks.com/17vnkp GooTensils Floorbed Dreams Riviera BoobtoFood Solid Starts Oh baby Nutrition GET YOUR FREE BOTTLE OF MASSZYMES!  https://masszymes.com/igfree?gl=6634e9e33f5d605f1e8b456c If you liked this episode please like and share with your friends and fa...

Ep.42 Part 1 Andy's Birth Story

A long time coming! Sorry folks! I always enjoyed listening to others before I went into labour so I hope you enjoy mine :) Get Your FREE bottle of Masszymes ( just pay the shipping) On until May 31st! https://masszymes.com/igfree?gl=6634e9e33f5d605f1e8b456c For any further purchases on their site use code coachandy at checkout for 10% off! If you liked this episode please like and share with your friends and family! 🌟 You can follow us at: @F45Hamiltondowntown @the_effecutive (JB) @liva...

Ep.41 (CarCast) How We Failed Our Functional Medicine Detox

Jb and Andy share their failed detox attempt and discuss why strict diets are so difficult and daunting but also the important lessons you'll learn from each attempt.  Whether it be an F45 challenge, a "detox" or a gut reset they may be incredibly necessary for your health but are you ready mentally, physically and emotionally?  Furthermore, if it doesn't go well the first time don't give up but rather learn from the challenges that came up and determine how to make the next attempt more ach...

Ep 40. Secrets To Winning The F45 Challenge

This challenge was a huge success! In this ep, you'll learn why it was so successful and how to dominate any future challenges with these tips from our winners and their respective teams!  At the end, we have some member questions being answered as well so if you have any questions please submit via email or IG! ( details below)  If you liked this episode please like and share with your friends and family! 🌟 You can follow us at: @F45Hamiltondowntown @the_effecutive (JB) @livaligned ( Andy...

Ep.39 Life, Training and Nutrition After Baby!

Jb and Andy discuss how their routines have shifted after having their little one 6 months ago!  If you liked this episode please like and share with your friends and family! 🌟 You can follow us at: @F45Hamiltondowntown @the_effecutive (JB) @livaligned ( Andy) Come in for a 7 day trial at F45 Hamilton Downtown! If you listened to this podcast you are eligible for a FREE week! :D Email Andy at [email protected] Northern Raised Meat Delivery https://northernraised.ca use code F45HDT...

Ep.38 Freeze-Dry Your Breast Milk to Extend the Life of Your Stash!

Andy interviews Janna to learn more about the creation of her company BoobyFood! BoobyFood is operated out of Calgary Canada and specializes in freeze drying your breastmilk into a shelf stable powder!  Janna has a background in Kinesiology and Nutrition and became "obsessed" with breastmilk, its properties and building a stash after she had her first child. Her company helps thousands of women preserve their stash for YEARS longer than in the freezer where it can then be used in bottles on...

Ep.37 Preventive Vs Reactive Healthcare : Bloodwork Analysis With ND Justin Gallant

Ep.36 Andy's Trimester 3 Overview

So sorry it took me this long to get it out! I recorded this (not knowing) when I was 4 days away from going into labour. It may not be perfect editing either so im sorry for that but my pockets of time are short these days! :P  I will do my best to add show notes in the coming weeks! Otherwise reach out to me on IG @Livaligned  Enjoy!  If you liked this episode please like and share with your friends and family! 🌟 You can follow us at: @F45Hamiltondowntown @the_effecutive (JB) @livaligne...

Ep.35 The October 45 day Challenge

Ep. 34 Andy's Trimester 2 Overview

Here I am again giving as great detail as I can in my pregnancy experience so far! I hope these help any new Mama's to be in some way by sharing my experience although everyones is unique! Main Nursery Items and baby gear: Crib and dresser : Babyletto Green guard certified Mattress: Obasan GOTS and GOLS certified Peanut Changer Pad Diaper pail : Ubbi Rocker/Glider : Monte design Green guard certified Snuggle me organic sleeper Baby Monitor (no wifi / less EMF and anti-hacker) : Infant Opt...

Ep.33 The F45 Challenge Overview and How to Prepare

The Challenge has changed a bit over the years so we thought it would be a good idea to give a new overview and our general tips to set you up for ultimate success. This is very similar information we give at our challenge talks and those who attend our talks out perform those who don't! So listening to this is a leg up on achieving your results. Listen the whole way through! !I know we get a little technical at times but the more you immerse yourself in this the more you'll get out of it! ...

Ep. 32 How Rest and Recovery Leads to Better Results

You cannot and WILL not see results if you don't recover from your workouts! Many members time and time again, come to us wondering why they have plateaued or are frustrated when they get injured. The question ( and answer) is always the same..  "What's your recovery strategy like?" "oooooh.. uuuhh.. I take a day off 1x per week!" We're here to tell you aaaaagin ..that's not enough.  Listen in to our reasons why that is and tips to enhance your recovery!  If you liked this episode plea...

Ep. 31 Diet Culture VS Anti-Diet Culture and What Does Loving Your Body Actually Look Like?

In this episode, Andy sits down with Lifestyle and Health Coach - Tasha Star,  to discuss the trends they both see in diet/nutrition, different coaching styles and "all of the fads".  It seems that everyday there's a new trend in diet and nutrition and a new approach to "getting slim quick".  But then again, some people believe it's all about aesthetics and others focus on "body positivity".  This can sometimes cause neglect towards healthier lifestyle choices in an effort to steer away from...

Ep.30 Interview with a Dietitian, Continuous Glucose Monitoring, The Surprising Effects That Stress Has On Your Glucose Levels

We had the opportunity to sit down with Cathrine from Nutrisense ( A CGM company based in the states and unfortunately not providing services in Canada.. yet!)  She's a Dietitian who specializes in Glucose monitoring to optimize your health.  We all have unique biological responses to glucose so this is a great way to understand what foods serve you best and help you to think clearer, perform better and potentially live longer! You can also learn a lot from using a single point in time glu...

Ep.29 Andy's Overview of Trimester 0 and Trimester 1 of her pregnancy

Books: Real food for pregnancy It starts with the egg The better baby book Expecting better Book for Partner/ husband : The Expectant Father  Naturopaths for bloodwork: Dr Justin Gallant Naturopathic Doctor  ( Hamilton) Nurture Burlington Fertility ND Podcasts: Number 1 must listen to for Pre pregnancy and Pregnancy diet Why you need a water filter : https://stephencabral.com/podcast/286/ The Pregnancy podcast ( I listen to a tonne of these! she has an episode for every single topic y...

Ep.28 How Air Squats Prevent Age Related Muscle Loss and Why Your Form Is More Important Than Load

The data continues to point to strength training as being THE most important type of exercise to do as we age! We converge some very interesting evidence and science for you so that you can share this with friends and family who make need to hear this message. We cover: How is form more important than the load/ weight we use? When are we ready to increase load/weight? Do we all need to rack up the bar with 3 plates on each side to see the benefits of strength training? What is the scien...

Ep. 27 Show us what you got 2023. Reflections, Goal setting and BIG NEWS!

Ep. 26 Eat local and Grass-Fed Meat for a Healthier Body and Planet With Zack Langlois from Northern Raised

We loved this chat with Norther Raised CEO Zack Langlois! We believe there is a shift to get back to our roots with the traditional ways of farming, sourcing and eating our food. Importing food that we have grown right here in our beautiful country of Canada seems outrageous and it's truly costing our planet.  In this episode, learn why eating local, grass-fed and organic meats, seafood and other animal products is better for your health and the planet! If you liked this episode please li...

Ep.25 Jb's List of 9 Universal, Near-Truths for optimizing your health and performance

In this episode JB and Andy Dig into the 9 Universal near truths about heath and wellbeing we can all adopt to become better, healthier versions of ourselves. Justin wrote the full article on LinkedIn Check it out here! https://www.linkedin.com/posts/justinlawrencebaker_activity-7000471727373762560-ufFd?utm_source=share&utm_medium=member_ios If you liked this episode please like and share with your friends and family! 🌟 You can follow us at: @F45Hamiltondowntown @the_effecutive (JB) @li...

Ep.25 Jb's List of 9 Universal, Near-Truths for optimizing your health and performance

In this episode JB and Andy Dig into the 9 Universal near truths about heath and wellbeing we can all adopt to become better, healthier versions of ourselves. Justin wrote the full article on LinkedIn Check it out here! https://www.linkedin.com/posts/justinlawrencebaker_activity-7000471727373762560-ufFd?utm_source=share&utm_medium=member_ios If you liked this episode please like and share with your friends and family! 🌟 You can follow us at: @F45Hamiltondowntown @the_effecutive (JB) @li...

Ep.24 JB sits down with our Naturopathic Doctor and has his bloodwork interpreted live!

If you have ever wondered what the difference between a GP and and ND this episode can give you some insight! Dr. Justin gallant : "If you are looking for a Naturopathic Doctor in Hamilton, Ontario who is a passionate and educated health detective, then you have come to the right place. I strive to optimize, educate, and guide you when it comes to your health. When a patient comes in, I make it my mission to determine the actual cause of their issues. I provide top-level healthcare. I care...

Ep.24 Naturopathic Doctor Justin Gallant and JB sit down for a live interpretation of his blood panel

If you have ever wondered what the difference between a GP and and ND this episode can give you some insight! Time Stamps: Measurements:  3:37 -  Glucose measurements: fasted glucose and HBA1C 11:00 - Calcium 11:00 - Vitamin D & Calcium 21:30 - Magnesium 21:10 - High-Sensitivity C-Reactive Protein (hs-CRP) 25.30 - Reynolds Risk Score 27:15 - Iron 35:00 - Protein before bed 37:12 - B12 41:19 - Creatine Kinase (muscle inflammation measure)  42:25 - Liver enzymes  45:14 - DHEA 46...

Ep.24 JB sits down for a live interpretation of his blood work with Justin Gallant, ND.

If you have ever wondered what the difference between a GP and and ND this episode can give you some insight! Dr. Justin gallant : "If you are looking for a Naturopathic Doctor in Hamilton, Ontario who is a passionate and educated health detective, then you have come to the right place. I strive to optimize, educate, and guide you when it comes to your health. When a patient comes in, I make it my mission to determine the actual cause of their issues. I provide top-level healthcare. I care...

Episode 23. Why Am I Not Changing? The Common Pitfalls on your Health and Fitness Journey

Whether you're an avid challenger or someone on a long term fitness journey this episode is for you!  We cover why you may not be seeing results for a multitude of reasons.  We are training in the gym for just 3% of our day.. what we do in the remaining 97%  (Recovery/Sleep, Nutrition and Stress) all play a role in your success. First of all - no journey is linear! Consistency, adaptation and discipline are the keys to success.  Remember that Challenges are a way to increase motivation and...

Ep. 22. Supplementation - Which ones are proven to enhance performance, longevity and body composition?

In today's episode we dig into our favourite supplements for performance and longevity.  So if you want to sleep better, build more muscle AND live longer.. this is the episode for you! We dig into exactly what we take every day and why and which ones are worth your money! Disclaimers: 1) Please contact your Doctor or Naturopath before starting any new supplement regime. Blood work is KING! Know where you stand before changing anything. 2) When and if possible, we advocate for acquiring th...

Ep. 22 Supplementation - Which ones are proven to enhance performance and help you live longer?

In today's episode we dig into our favourite supplements for performance and longevity.  So if you want to sleep better, build more muscle AND live longer.. this is the episode for you! We dig into exactly what we take every day and why and which ones are worth your money! Disclaimer* Please contact your Doctor or Naturopath before starting any new supplement regime. Blood work is KING! Know where you stand before changing anything.* Books we reference: Younger You - Kara Fitzgerald ND h...

Ep. 22 JB and Andy's Supplement regimen for training and recovery

In today's episode we dig into our favourite supplements for performance and longevity.  So if you want to sleep better, build more muscle AND live longer.. this is the episode for you! We dig into exactly what we take every day and why and which ones are worth your money! Disclaimers: 1) Please contact your Doctor or Naturopath before starting any new supplement regime. Blood work is KING! Know where you stand before changing anything. 2) When and if possible, we advocate for acquiring th...

Ep.21 - Can overtraining increase body fat and impact your hormones?

In this episode,  we address a common question about overtraining. This recent question was submitted by a member in regards to overtraining with HIIT and Hormonal Health. We dig into the science and the symptoms of overtraining - or what's even more likely in our community "overreaching". In this episode you'll learn : How to identify if you're overreaching at F45 + other life stressors and activities Does elevated insulin impact your body weight? Do menstrual cycles impact women's per...

Ep.20 6 Week Challenge Focus (Maintenance calories, Protein and Performance)

At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long.  But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will  make challenges  more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each ...

Ep.20 6 Week Challenge Focus (Maintenance calories, Protein and Performance)

At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long.  But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will  make challenges  more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each ...

Ep.19 How to maximize your F45 workouts and overall experience

In this episode JB and Andy dig into why they love F45 ( no kidding?) and how you can get the most out of every class and challenge! Promo Alert:  Coach Andy and JB use Bioptimizers  supplements religiously to help digest and use protein (Masszymes and P3OM probiotics) and  optimize recovery with Magnesium Breakthrough. Use promo code: coachAndy at the checkout to save on your Bioptimizers supplements! Episode Time Stamps:  (2:41): Maximize your experience with F45 Coaches (4:10): F45, w...

Ep.19 How to maximize your F45 workouts and over-all experience

In this episode JB and Andy dig into why they love F45 ( no kidding?) and how you can get the most out of every class and challenge! Promo Alert:  Coach Andy and JB use Bioptimizers  supplements religiously to help digest and use protein (Masszymes and P3OM probiotics) and  optimize recovery with Magnesium Breakthrough. Use promo code: coachAndy at the checkout to save on your Bioptimizers supplements! Episode Time Stamps:  (2:41): Maximize your experience with F45 Coaches (4:10): F45, w...

Ep 18. Summer Strategies - 7 tips on staying lean and maintaining results

In this episode we dig onto our 7 favourite summer strategies to stay lean, feel balanced and healthy while you may indulge a bit more and potentially take more time off from training this summer.  It's not likely a time that you'll see results but we certainly don't want to regress! Maintenance and balance is key! It's very easy to lose muscle mass and but on excess body fat if you do not make that little effort within the 70/30 or 80/20 rule.  Listen in to learn how! Follow us @F45Hamil...

Ep.17 How to speed up your metabolism this summer! Hint: it's not more cardio or a magic pill

"All exercise is not created equal" In this episode we go over all the benefits of strength training and why it should always be apart of your routine especially when life gets busy.  A big trend we notice in the summer time is that people start to slack in their workout routines or replace F45 or  going to the gym with steady state cardio like running or cycling.  Some people even stop working out all together since they will be vacationing or going to the cottage weekly so why "waste" mo...

Ep. 16 CARCAST: Top 3 components for lasting results (Member interview overview)

Owners and Coaches JB and Andy Chat about the common elements that each of their outstanding members expressed help lead them to success in our past podcast interviews. We identified that each of our 4 members had many common pieces of advice at the end of their interview that helped them achieve continued success. We've compiled them into the top 3/4 things that you must have in place for the same results.  Enjoy! Please Like, Share and rate us <3  If you liked this episode please like a...

Ep. 15 Member Spotlight Interview : Ian C

Ian has been a member of ours for 8 months and joined post lockdown number 1. Since then he has been on an unstoppable mission and has lost 45lbs and dropped 18% body fat! He's been serious about his movement at F45 and beyond the gym adding lots of walks and tracking his TDEE (Total Daily Energy Expenditure). He's also taken his nutrition seriously by tracking macros and working with Coach Andy for added guidance and accountability. This has ensured that he has not lost any muscle during th...

Ep. 15 Member Spotlight Interview : Ian C

Ian has been a member of ours for 8 months and joined post lockdown number 1. Since then he has been on an unstoppable mission and has lost 45lbs and dropped 18% body fat! He's been serious about his movement at F45 and beyond the gym adding lots of walks and tracking his TDEE (Total Daily Energy Expenditure). He's also taken his nutrition seriously by tracking macros and working with Coach Andy for added guidance and accountability. This has ensured that he has not lost any muscle during th...

Ep.14 Member spotlight interview with Megan O

Can you make progress at home? You sure can! Megan won the 45 day challenge all from online workouts!  Megan became a member during start of the Pandemic and continued her journey doing our online program. She stuck with it for the 6 weeks and then she came back in studio and continued to see incredible changes week after week. Find out what she did, what changed, what was difficult and more of her wins along the way! Enjoy! If you liked this episode please like and share with your frien...

Ep.14 Member spotlight interview with Megan O'brien

Can you make progress at home? You sure can! Megan won the 45 day challenge all from online workouts!  Megan became a member during start of the Pandemic and continued her journey doing our online program. She stuck with it for the 6 weeks and then she came back in studio and continued to see incredible changes week after week. Find out what she did, what changed, what was difficult and more of her wins along the way! Enjoy!

Ep 13. Member Spotlight Interview : Will K

Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community!  Will's commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results.  He's lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will's commitment and consistency to the program and not attempting to do crash diets or unsustainable me...

Ep 13. Member Spotlight Interview : Will K

Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community!  Will's commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results.  He's lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will's commitment and consistency to the program and not attempting to do crash diets or unsustainable me...

Ep 13. Member Spotlight Interview : Will Kay

Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community!  Will's commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results.  He's lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will's commitment and consistency to the program and not attempting to do crash diets or unsustainable me...

Ep.12 Member Spotlight Interview : Natalie Sexton

I'm sure a majority of our members have been following Natalie during her journey over the last 7 months. It is just down right impressive! With over 20lbs lost and a 50% reduction in her body fat - She's not stopping until the bicep veins are poppin'!  She's proud of her age and what she's achieved and she officially became a grandmother this past year! (She's the hottest granny we ever did see!)  Beyond that her dedication to fitness and nutrition is so inspiring and infectious.   We are s...

Ep.12 Member Spotlight Interview : Natalie Sexton

I'm sure a majority of our members have been following Natalie during her journey over the last 7 months. It is just down right impressive! With over 20lbs lost and a 50% reduction in her body fat - She's not stopping until the bicep veins are poppin'!  She's proud of her age and what she's achieved and she officially became a grandmother this past year! (She's the hottest granny we ever did see!)  Beyond that her dedication to fitness and nutrition is so inspiring and infectious.   We are s...

Ep.11 Protein - The MOST Important Macronutrient

Andy and Jb Dig into (probably) their favourite topic .. PROTEIN  We dig into a little bit of science and biology to explain the roles of essential amino acids in the body so that you can fully understand the importance of Protein in your diet. This will also help you to better explain to your friends and family why you might be tracking your protein and being so mindful of getting enough.  It's a confusing topic and family may or may not understand your new found love for the MOST importan...

Ep.10 One Person's Experience with Covid / Andy and Jb's Top Immunity Boosting Supplements

Andy and Jb give you very interesting and positive perspective on the novel corona virus - one that the media rarely shares with you. They follow this up with the best way to prevent and/or get over ANY sickness quickly.  From supplements, to optimized sleep and recovery, to training. Not so surprisingly - what makes you resilient against viruses also makes you resilient against any chronic illness.  When we focus on "the fire and not just the smoke" we get to the root cause of illnesses an...

Ep.9 Common Questions and Myth Busting!

Jb and Andy dig into the common myths and questions they get asked all the time at the gym!   Does spot training work? "I want abs"  "I want to lose my  love handles" "How do I slim down my thighs?" Cardio burns more calories so should I do only cardio classes to lose weight? Should I workout fasted? How can I burn more body fat? Does lifting heavy help lose weight or High Reps? Body Scan Results: I'm discouraged that I lost muscle!  Can I eat unlimited amounts of fruit? Is my daily special...

Ep.8 Why am I not seeing results? (CAR CAST edition!)

JB and Andy noticed that they always have great conversations while in the car on long drives! So, if you don't mind slightly less than perfect audio - then we hope you enjoy their real conversation.  Topic: Why do some of us struggle to see results? We work SO HARD in the gym everyday but the infamous saying still holds true -" You can't outwork a bad diet".  Why is that?  We talk about the the InBody scans, maintenance phases, 'bulking phases" does muscle look bulky, and the 80/20 rule. En...

Ep.8 Why am I not seeing results? (CAR CAST edition!)

JB and Andy noticed that they always have great conversations while in the car on long drives! So, if you don't mind slightly less than perfect audio - then we hope you enjoy their real conversation.  Topic: Why do some of us struggle to see results? We work SO HARD in the gym everyday but the infamous saying still holds true -" You can't outwork a bad diet".  Why is that?  We talk about the the InBody scans, maintenance phases, 'bulking phases" does muscle look bulky, and the 80/20 rule. En...

Ep.7 Is Dieting Actually Healthy For Us? Andy's Digs In to Her Bodybuilding Competition Prep

JB interviews Andy on how she got ready for her body building competition (which never happened..thanks 2020, AGAIN). Along the way she learned so much about her body and continues to each time she goes through these specific phases of her training and diet. It's something we can all learn from and apply to our daily lives or when we decide to participate in an F45 Challenge. No one should be dieting all year long and conversely we shouldn't be completely disregarding our diet when we're not...