F45 TRAINING TOWER BRIDGE
SOCIAL MEDIA
GETTING HERE
TUBE Tower Hill via pedestrian walkway
DLR Tower Gateway Stations
BUS 15, 25, 42, 78, 100 and RV1
CYCLE Bicycle Rack at Front Door
TOWER BRIDGE
FFFTB
THE CHALLENGE
The Challenge is an intensive 8 Week program supported by online meal plans, nutrition and guidance. There are four Challenges spread out across the year with 4 week intervals between each Challenge. Designed to give you "life changing" results, in an environment that is innovative and motivating. The Challenge has been developed specifically to help you increase lean muscle and reduce body fat percentage over an 8 week period. You will not only be in the best shape of your life, but will feel amazing inside and out! The Challenge Portal provide weekly meal plans with delicious mainstream and vegetarian recipes specific for males and females. There are weekly video blogs, articles and educational seminars to help keep you motivated and on track every step of the way. You are not alone on your mission.
8 WEEK CHALLENGE
NEXT FFFTB CHALLENGE BEGINS 22nd July to 15th September 2019
Days
Hours
Minutes
Seconds
YOUR COMPLETE HEALTH ECOSYSTEM
Knowledge
Learn about nutrition, fitness and wellbeing with weekly content from industry experts
Nutrition
3 phase nutrition program designed by a panel of nutritionists.
Tracking
A comprehensive daily tracking design, including progress charts and unique point system for progression and motivation.
Community
Achieve your goals with the support of challenge members from around the globe.
NUTRITION
Daily Meal Plans
When it comes to weight loss, correct nutrition is vital. The Challenge gives you your own personal nutritionist to help you achieve your health objectives, which can be to reduce body fat, get leaner, feel better about yourself or a combination of each. The daily meal plans help keep your nutrition on the right track.

Mainstream & Vegetarian Options available.
HEALTHY
Delicious Recipes
We've assembled a pool of nutrition experts to develop the meal plans and recipes provided in this ecosystem to help our members achieve their goals. These experts are available to participating members for periodical webinars where they share their expert knowledge and insights.

Mainstream & Vegetarian Options available.
PREPARATION
Shopping Lists
A weekly shopping list has been created for you each week to make shopping a breeze. Conveniently just print off the shopping list for that week and your ready to go shopping.

Mainstream & Vegetarian Options available.
TRACK YOUR PROGRESS
Dashboard Checklist
The Challenge dashboard and statistics pages let you track your goals and get insights into your progress. A range of interactive charts help your monitor your goals on a daily basis whilst providing simple visual cues.
COST & INCLUSIONS
At FFFTB you have two options to take part in the 8 Week Challenge. Be or become a Full Member or purchase a Challenge Membership. Please ensure you have arranged a suitable membership prior to booking an appointment for body scans & photos.
Existing Contracted
Members
FREE + One Off Payment £50*
  • Unlimited Training Included in Membership
  • Access to the Free Challenge APP
  • All meal plans & easy to follow recipes
  • Goal Setting Information & Daily 45-point system to keep on track
  • Shopping lists to help make your food prep super easy
  • *In Studio Body Scans at Weeks 1 + 8
  • Progress Before/After Photos at Weeks 1 and 8 (optional)
  • FFFTB Fitness Test Before/After
  • FFFTB Social Event
  • Winner & Runner-Up Prizes Male/Female
  • Challenge Bag
  • -
BUY SCANS HERE (MEMBERS ONLY)
Challenge Membership
Includes 8 Weeks Training
£240.00 / 4 weeks
  • 8 Weeks Intensive Unlimited Training
  • Access to the Free Challenge APP
  • All meal plans & easy to follow recipes
  • Goal Setting Information & Daily 45-point system to keep on track
  • Shopping lists to help make your food prep super easy
  • In Studio Body Scans at Weeks 1 + 8 included
  • Progress Before/After Photos at Weeks 1 and 8 (optional)
  • FFFTB Fitness Test Before/After
  • FFFTB Social Event
  • Winner & Runner-Up Prizes Male/Female
  • Challenge Bag with bonus branded Cap & Bottle
  • Protein Powder Included by Preferred Partner
BUY CHALLENGE MEMBERSHIP
GET CHALLENGE READY
If your looking to change your body and fitness levels dramatically in a short space of time, all in a fun team environment, then the 8 week Challenge is for you. If you want to sign up to the Challenge at Tower Bridge, follow our process towards a fitter healthier you. Alternatively, get in touch for more details.
1
Purchase a Suitable Membership
To participate, you must become a member or buy a Challenge Membership that includes 8 Weeks of unlimited training.

BUY CHALLENGE MEMBERSHIP HERE
BUY MEMBERSHIP OPTIONS HERE

2
Challenge Registration
This is separate to your Tower Bridge Membership or Challenge Membership. Make sure you select Tower Bridge as your studio so we can all stay on track together.
CHALLENGE REGISTRATION HERE
3
Download Challenge APP
Available in the APP from iTunes or Googleplay stores. Easy to use and comprehensive. The app is where you'll log all your food, get all your recipes and shopping lists etc.

ANDROID
APPLE
4
Book Your Body Composition Scans
We record where your journey starts. Using a premium Accuniq body scanner, we measure key indicators including weight, body fat and muscle percentage, muscle mass. Book you appointment on the days provided in the calendar link below. If you cannot attend any of the available times, please email us. We also offer the option to take before/after photos in-studio at the same time. Find our GUIDELINES HERE for before & after photos. Please note, appointments will only be confirmed upon receipt of purchase for your body scans or Challenge Pack as below.
    BOOK BODY SCAN APPOINTMENT
    5
    Meal Planning & Preparation
    Print the meal calendar and place it on your fridge, so you can easily follow the meals each day. Go shopping over the weekend and start meal prepping for the week ahead.
    LOG INTO CHALLENGE PORTAL
    6
    Check Off Your Goals
    Log in daily to tick off your goals to keep motivated.
    LOG INTO CHALLENGE PORTAL
    7
    Join the FFFTB Members CLOSED Facebook Group
    It is extremely important to join our Closed Facebook group. This is the primary means of communication during the Challenge and is a good forum to keep your progress in check. Be sure to look out for Weekly Challenge Newsletter Updates on Wednesdays.
    JOIN FFFTB (CLOSED) GROUP
    8
    Book Your Sessions, Focus, and Train Consistently
    Plan and book your training sessions at Tower Bridge. Work hard towards a minimum of 4 sessions per week over the 8 week challenge. Sweaty smiles and high fives (and tens) all round!
    9
    After Challenge Social
    We put on an after challenge social, present the winners of both male and female categories and other prizes. A great chance for a team social, congratulate each other, have a drink and bite and let your hair down. You've earned it!
    To participate in the Challenge at Tower Bridge, you must become a member or buy a Challenge Membership that includes 8 Weeks of unlimited training.
    Purchase a Suitable Membership.
    GET CHALLENGE READY
    1
    If you're looking to change your body and fitness levels dramatically in a short space of time in a fun team environment, then the Challenge is for you. Follow these steps to for success in the FFFTB Challenge.
    Available in the APP from iTunes or Googleplay stores. Easy to use and comprehensive. The app is where you'll log all your food, get all your recipes and shopping lists etc.
    Download the Challenge APP
    3
    We need to record where your journey starts. Using a premium Accuniq body scanner, we measure key indicators weight, body fat and muscle percentage, muscle mass. Book you appointment on the days provided in the calendar link below. If you cannot attend any of the available times, please let us know * We also offer the option to take your photos in-studio at the same time. Please note, appointments will only be confirmed upon receipt of purchase for your body scans or Challenge Pack as below.
    Book Your Body Composition Scans
    4
    Print the meal calendar and place it on your fridge, so you can easily follow the meals each day. Go shopping over the weekend and start meal prepping for the week ahead.
    Meal Planning & Preparation
    5
    It is extremely important to join our Tower Bridge Team Closed Facebook. This is the primary means of communication during the Challenge and is a good forum to keep your progress in check. Be sure to look out for Weekly Challenge Newsletter Updates on Wednesdays.
    Join FFFTB Members Facebook Group
    7
    Log in daily to tick off your goals to track your progress, stay on track and keep motivated. The F45 Challenge APP is a great source of information and reference to track your progress.
    Check Off Your Goals
    6
    Plan and book your training sessions at Tower Bridge. Work hard towards a minimum of 4 sessions per week over the 8 week challenge. Sweat, smile with loads of high fives (and tens) all round.
    Book Sessions & Train Hard
    8
    You made it! As a celebration to mark the end of the Challenge, we present both male and female winners for our studio. Let your hair down, you've earnt it!
    Get Ready to Celebrate!
    9
    This is separate to your Tower Bridge Membership or Challenge Membership. Make sure you select Tower Bridge as your studio so we can all stay on track together.
    Register for the Challenge
    2
    F45 CHALLENGE
    Before & After Photo Guidelines
    At your body scan appointment you have scheduled, we will be taking photos in the studio on a professional grade camera with tripod (if you want them done for you).

    • Front, back and side profile shots.
    • Must be in underwear or swimwear (same item MUST be warn for the before & after shot).
    • Must be standing in front of a white wall
    Please make sure you don't miss the deadline for photo submission.
    CHALLENGE
    FFFTB WINNERS & SOCIAL
    We are proud of our previous Challenge 20 winners.
    Female: Weight Loss 11.3kg, BF% lost 10.2%, Muscle Mass increase 0.5kg
    Male: Weight Loss 17.0kg, BF% lost 9.6%, Muscle Mass increase 1.8kg
    Judged across these key indicators, photos and total sessions trained over the 8 week period, both are fine examples of gains both small and big have equal value.
    Challenge Transformations
    The Challenge is designed to give you "life changing" results. With some dedication, focus, regular training and hard work in sticking to the meal plans, the results are truly incredible. The Challenge has been developed specifically to help you increase lean muscle and reduce body fat percentage over an 8 week period. If you're not convinced, check out some of the results of Challengers.
    AND THE WINNER IS...
    Taking part, you are the ultimate winner on the Challenge. However we do award a Male & Female Winner and Runner-Up for Tower Bridge. Each Winner will automatically be put forward by our studio in the GLOBAL competition, judged by an HQ panel made up of Athletics Departments, Professional Nutritionists & Athletes and typically awarded a holiday valued up to £10k. F45 Tower Bridge Male and Female Studio Winners & Runner-Ups receive prize packages that are revealed during the Challenge.