WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Video
WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Video
This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

The Latest F45 8 Week Challenge Winner Lost 14.9kgs And 9.4% Body Fat

The Latest F45 8 Week Challenge Winner Lost 14.9kgs And 9.4% Body Fat

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

‘This Simple Strategy Helped Me Lose 34kg And Maintain It For 7 Years’

‘This Simple Strategy Helped Me Lose 34kg And Maintain It For 7 Years’

{headline}

{headline}

‘The 12 Week Training Regime That Helped Me Shift 7kg Of Fat’

‘The 12 Week Training Regime That Helped Me Shift 7kg Of Fat’

'I Lost 50kg By Adopting This Simple Habit At Mealtimes'

'I Lost 50kg By Adopting This Simple Habit At Mealtimes'

How The F45 8 Week Challenge Helped This Mum-Of-Two Lose 8.2kgs

How The F45 8 Week Challenge Helped This Mum-Of-Two Lose 8.2kgs

{headline}

{headline}

'How I Lost 22 Kilograms, Even Though I Hate The Gym'

'How I Lost 22 Kilograms, Even Though I Hate The Gym'

The Crucial Changes That Helped Georgie Thomas Transform Her Body

The Crucial Changes That Helped Georgie Thomas Transform Her Body

7 Personal Trainers Share Their Incredible Weight-Loss Transformation Photos

7 Personal Trainers Share Their Incredible Weight-Loss Transformation Photos

This Mum's Photos Show Her Transformation From 'Skinny-Fat' To Strong

This Mum's Photos Show Her Transformation From 'Skinny-Fat' To Strong

This Aussie Trainer's Before And After Pics Are Seriously Inspiring

This Aussie Trainer's Before And After Pics Are Seriously Inspiring

'I Lived By The 80-20 Rule—And I Lost 31kg'

'I Lived By The 80-20 Rule—And I Lost 31kg'

'Portion Control Helped Me Lose 54kg In 11 Months'

'Portion Control Helped Me Lose 54kg In 11 Months'

  1. Home
  2. Fitness

How The F45 8 Week Challenge Transformed This Woman's Body

She lost 7.6kgs and 6.5% body fat. - by Frances Magiera
  • 16 Apr 2018
How The F45 8 Week Challenge Transformed This Woman's Body

With results like these it’s no wonder F45 is one of the most popular fitness regimes in Australia right now. Their renowned 8 week challenge combines their 45 minute high-intensity workouts with a comprehensive meal plan, aimed at helping participants achieve their health and fitness goals.

Women's Health spoke to Rhana – the winner of the most recent challenge – who was inspired to go hard after having participated in previous rounds without seeing amazing results.

“This one was a little bit different because I really set my mind to it. I’ve done challenges before and I got some good results but never something this good,” the Queenslander said.

RELATED: The Program That Helped This Woman Lose 11kgs And 9.3% Body Fat In 8 Weeks

f45_training_toowong View Profile
48 likes - View Post on Instagram
GLOBAL CHALLENGE WINNER! Rhana has been training at our studios (Paddington & Toowong) since July 2016. She is a regular at our 5:15 am sessions every weekday and is a big part of our community. Rhana's commitment to her training and diet was flawless during the 8 weeks and her hard work, commitment, and diligence paid dividends - her results are mind-blowing! Rhana attended (and dominated) a total of 63 sessions over the 8 weeks - WOW! From the Challenge sign up day, Rhana had the mindset that she was going to win this Challenge and her determination was relentless....... nothing was going to get in her way! Rhana followed the meal plan to the letter and took on board all the tips and tricks from the Challenge portal to assist her with her transformation. Rhana also had a little healthy competition with other members in the studio which helped keep her motivated and hungry (pardon the pun) to succeed. Well done Rhana! Rhana has won an around the world adventure valued at $7,500. Could this be you next challenge? #f45trainingpaddingtonqld #f45trainingtoowong #f458weekchallenge #f458weekchallengewinner

For Rhana, the hardest part of the challenge was the food component, particularly curbing cravings and attending social events.

"Going to the beach and packing your challenge-approved meals, and eating that on the beach while everyone else is having fish and chips,” she said.

But having the F45 challenge app helped keep her on track, especially in regards to the meal plan.

“On the app you actually track how you’re going with your meal plan, if you’re exercising… it keeps you accountable because you get points for everything you’ve done.”

And skimping on sessions was definitely not in Rhana’s books, who doubled her strength training during the challenge.

“Normally even if I’m off the challenge, I would train probably 6 times a week,” she said.

RELATED: The Workout Program Behind These Impressive Before And After Pictures

banana_rhana View Profile
15 likes - View Post on Instagram
Sunday Sesh #jesspose#miaminights#f45toowong#squadgoals#rhanaemmakirstendevon#wherestrav

Apart from losing 7.6kgs, decreasing her body fat percentage by 6.5 percent and gaining muscle mass, the biggest takeaway for Rhana was learning more about nutrition and exercise. 

“The main thing that I’ve learnt is that it’s actually really true how people say food is 80 per cent, exercise is 20 per cent. The nutrition plan is all there, you follow that and you exercise, and you get the results that you need.”

  • Fitness
  • Weight Loss
  • Workout
  • Weight Loss Exercise
  • Weight Loss Diet
  • Body Transformation
  • F45 Results
Frances Magiera
Frances Magiera
Brunch enthusiast and Instagram addict, Frances Magiera loves nothing more than a good book, a glass of rosé and when her online shopping arrives on time. When she’s not hitting the books completing her journalism degree, you’ll find her at the beach, procrastinating from all responsibilities, attempting to exercise and patting other people’s dogs.

Subscribe Now-6 Issues just $39

Subscribe Now
Subscribe Now

Subscribe Now-6 Issues just $39

Subscribe Now
Subscribe Now

Recommended to you

This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

The Latest F45 8 Week Challenge Winner Lost 14.9kgs And 9.4% Body Fat

The Latest F45 8 Week Challenge Winner Lost 14.9kgs And 9.4% Body Fat

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

‘This Simple Strategy Helped Me Lose 34kg And Maintain It For 7 Years’

‘This Simple Strategy Helped Me Lose 34kg And Maintain It For 7 Years’

{headline}

{headline}

‘The 12 Week Training Regime That Helped Me Shift 7kg Of Fat’

‘The 12 Week Training Regime That Helped Me Shift 7kg Of Fat’

'I Lost 50kg By Adopting This Simple Habit At Mealtimes'

'I Lost 50kg By Adopting This Simple Habit At Mealtimes'

How The F45 8 Week Challenge Helped This Mum-Of-Two Lose 8.2kgs

How The F45 8 Week Challenge Helped This Mum-Of-Two Lose 8.2kgs

{headline}

{headline}

'How I Lost 22 Kilograms, Even Though I Hate The Gym'

'How I Lost 22 Kilograms, Even Though I Hate The Gym'

The Crucial Changes That Helped Georgie Thomas Transform Her Body

The Crucial Changes That Helped Georgie Thomas Transform Her Body

7 Personal Trainers Share Their Incredible Weight-Loss Transformation Photos

7 Personal Trainers Share Their Incredible Weight-Loss Transformation Photos

This Mum's Photos Show Her Transformation From 'Skinny-Fat' To Strong

This Mum's Photos Show Her Transformation From 'Skinny-Fat' To Strong

This Aussie Trainer's Before And After Pics Are Seriously Inspiring

This Aussie Trainer's Before And After Pics Are Seriously Inspiring

'I Lived By The 80-20 Rule—And I Lost 31kg'

'I Lived By The 80-20 Rule—And I Lost 31kg'

'Portion Control Helped Me Lose 54kg In 11 Months'

'Portion Control Helped Me Lose 54kg In 11 Months'

WomensHealth
  • About Paragon Media
  • Contact Paragon Media
  • Terms of Use
  • Privacy Statement
  • About Paragon Media
  • Contact Paragon Media
  • Terms of Use
  • Privacy Statement

Brands

Our Network

  • Paragon Media Pty Ltd
  • Men’s Health
© 2021 Are Media PTY LTD
Get more from

Magazine Subscription Offer

Subscribe Now-6 Issues just $39

Shop This Offer
Subscribe Now