A fitness craze new to New Zealand is being touted as the fastest way to shed kilos and tone up in the shortest amount of time.
A group of locals including singer Tiki Taane have dramatically transformed their bodies in an intense eight-week challenge of killer workouts that burn up to a 1000 calories a session.
There's also a detailed meal plan designed to crank up the metabolism, detox and burn maximum fat.
No alcohol is permitted, and no coffee for the first two weeks.
Participants instead feast on four egg breakfasts, protein shakes, concentrated green tea, lemon water, and magnesium supplements to ease muscle pain and boost metabolism.
Dubbed the world's fastest-growing training phenomenon, with a cult-like following in Australia, the F45 eight week challenge took place for the first time in the Bay of Plenty.
The new Tauranga studio is one of 24 franchises already open throughout the country with many more around the country currently being set up and opening soon, including one in Dunedin owned by All Black Aaron Smith and one in Hastings owned by former Highlander Ryan Tongia.
More than 80 locals took part in the challenge including Taane and his partner Rachel Axis, fitstagrammer and New Zealand competitive bikini athlete Jess Upton, Instagram sensations and business partners Tasha Meys and Viv Conway.
But it is not all beautiful people in PE Nation - particpants ranged in age from 17 to 54 with a large variety of body shapes and fitness goals, says F45 owner Shal Addis.
"The challenge is designed for anyone - there's people who are already fit looking to go that extra mile, or people who have lapsed in fitness and want to kickstart, people looking to lose weight, gain strength.
"It really is everyone - from someone who already can do 10 burpees to someone who can barely twist the lid off a jar".
Shane Laugesen, owner of French vintage boutique Oopla, lost 15.6kg, while mum of five Wendy Bell shed 8.7kg of body fat.
Sharleen Ashdown, a former policewoman, and her husband Warren, a drainlayer, lost a combined 12.3kg of weight, with an impressive 17.7kg of actual fat combined. They also managed to build 3.4kg of muscle.
Before and after results were measured by a body scanning device, measuring weight and height as well as fat to muscle ratios, level of fat around organs, total body water, fat mass andbone mineral content.
Jack Witschke, owner of NZ Body Scans, personal trainer and son of ACDC rocker and Bay of Plenty resident Phil Rudd says traditional scales were only one measure.
"People can get fixated on the kilo number, but we are factoring in a number of key measurements including fat lost and muscle gained."
Addis said signifcant changes in body composition were also supported by noticeably diffrerent before and after images.'
"It works because the combo of interval, cardio and strength training both burns fat and build muscle."
Addis stated the results extended far beyond simply looking good.
"It improves posture, bone health, reduction in injury risk and state of mind."
Mental health benefits were cited by a number of challenge particpants and all mentioned the "family" atmosphere, as well as the "addictive" workouts which kept members returning to "worship at the altar of F45".
F45, devised by the Sydney celebrity trainer to Leonardo di Caprio, Nicole Kidman and Hugh Jackman, was comprised of 27 different 45-minute workouts using a combination of interval, cardiovascular and strength training and high intensity interval training (HIIT), supported by a meal plan.
Addis said the workout appealed to the time-pressed and those who liked to vary their workouts.
"F stands for functional, which means exercises that mimic or recreate everyday movement such as lifting, squatting, jumping, rotating, kicking, pushing or pulling. The 45 stands for the number of minutes of the class."
For eight weeks, challenge particpants attended a minimum of five classes a week with quirky names such as Bears, Foxtrot and Angry Birds.
There was minimal equipment - "no treadmills, no mirrors and no egos". The trainers walked around the class rather than barked orders from a stage.
The music was curated by DJs, mounted screens guided participants and each class member used an app which monitored progress - including displaying everyone's heart rate on a wall screen.
While the F45 system was inspired by Hollywood A-list celebrity trainer Luke Istomin, it was his co-founder, Rob Deutsch, a former Sydney equities trader who has driven the global expansion and export of the system.
With almost 500 studios already in Australia, as well as moving here across the ditch, F45 was mushrooming across the world with scores of studios opening in 36 countries the US and the UK, and as far afield as Bali, India and China.
Lost 9.1 per cent body fat, equaling 7.5kg of total fat lost. Muscle is up by 2.4kg and her total net change was 12.3 per cent
"I had let fitness slide and was self conscious at first but the trainers made me feel comfortable and they really get to know you personally. There were times when we were hungry, and Warren doesn't do beans or avocado but mostly I liked the food. We saw it at first like a short thing that we just had to stick to but we have ended up loving it and signed up."
"I have an active job but felt unfit to the point of I wasn't comfortable getting in togs or doing things I used to enjoy. Joining with Shar really made me turn up because if I was on my own some mornings I would have switched on the snooze button. But we turned up every day at 6am and amazed I liked it because I am not a gym person. The food wasn't things I would normally eat - I am more a pie man, not lentils, but we stuck to it."
"Our eyelash girl at work dragged me along and I was terrified at first, and felt inadequate like I wasn't going to be able to do it. I suffer from a bit of anxiety which would surprise people as I seem loud and confident on the outside, but before the first session I thought 'oh everyone is going to be beautiful, and the young people will think, what are those old bitches doing here'. It wasn't like that at all, everyone was so friendly and it is good having the mix of people. I wanted to tone up as I am going on a girls' trip to Ibiza. I ended up losing 4kg which was more than I planned but the stand-out result is improving my confidence. I think they call it a cult because it is kind of addictive, not just the exercise but there is a real good feeling there, you want to go to see people. I ended up getting about eight people to join so there was a big group of us doing it. Me and my flatmate did big cook-ups of the food - I can't believe it because even after the challenge is over I have gone right off wine."
Lost 9.3kg; lost 7.8% body fat and 7.3kg fat.
"My partner Rachel signed me up. I didn't really know what I was getting into. Goals I guess were to lose the 'dad muffins' and get fitter. I had been putting on extra kilos especially around the waist. One session and I was hooked. The best thing about it is the real sense of community. We are all different sorts of people, and we have all come as strangers, but we have all left as friends - I consider this team my family, my F45 family."
Lost 0.7kg total weight, increased muscle 0.8kg and 2.8 per cent bodyfat
"I hated early mornings. but now I love cardio, and I am willing to rise at 5am to smash the early class, not only because I enjoy it, but because the trainers are genuinely happy to see us, and put 110% into each and every one of us and our journey. It took me over 4 years to convince Tiki to join a studio with me, so to join F45 it goes to show how truly epic it is. I have never seen such amazing, successful results in such a short time, across so many individuals. F45 makes fitness easy and enjoyable. To me it means family and 45 is the number of new friends I have made on this journey. We are going to do the next challenge and I am going to beat Tiki next time."
Lost 12.5kg since starting F45 in December. During 8 week challenge lost 8.7kg and 7.1 per cent body fat.
"For many years, I've put my own health at the bottom of my priority list. I have a close-knit family and a job I love, but the years of neglecting my well-being had left me overweight, frequently tired and concerned about the example I'm setting for my kids.
I wanted to lose weight and fit into some of the clothes I wore years ago. During the eight week challenge in particular you will find that your life revolves around going to gym and cooking food as you focus on achieving your goal.
There's a group mentality of getting fitter or stronger and you get inspired and pulled along by others – nothing wrong with that. Another couple of great results that stand out is when one of my girls is in the supermarket and she is reading the back of the packets to see what the sugar level content is of the item. My mother- and father-in-law have emptied their pantry of all the 'nasty' items and are changing the way they eat. The feeling that I am now in better control of my body has led me to more confidence in every aspect. An increase in energy levels means I can spend time concentrating on the things that matter, including family, work and being an all-round positive person who others enjoy being around."
"I didn't follow the meal plan strictly but went hard on the exercise and happy with my results and feel so much fitter. Seeing what others who did stick to the menus has motivated me to do that for the next challenge."
Lost 6.5 kg. Body fat mass decreased from 16.9 kg to 13.8 kg.
Waist circumference went from 85.8cm to 80.6cm, hips circumference from 96cm to 92cm; 2cm-3cm on each limb. Fat stored around organs decreased from 68.1 to 56.4.
"Changing my diet was the ultimate game changer for me, cutting out dairy, red meats, caffeine, alcohol and refined sugars, as well as products containing gluten.
"Am so amazed with my results, but the feeling of completing classes and successfully sticking to a goal with confidence is an even greater reward."
Breakfast: Halloumi and cherry tomato scrambled eggs
Morning snack: peanut butter celery boats
Lunch: Roasted vegetable salmon salad
Afternoon snack: Almond protein shake
Dinner: Chicken and cauliflower rice
The eight-week challenge took place at F45 Tauranga, 34 Devonport Rd, Tauranga. The next 8 Week Challenge kicks off in Tauranga 23rd April. For information email tauranga@f45training.co.nz or phone Jess on 07 985 9566 . NZ Body Scans, www.nzbodyscans.co.nz
'I feel confident knowing ... he’ll never be able to work for emergency services again.'