My Shanghai, an Urban Family series where we ask a Shanghai-based somebody to tell us about their life.
Meet Lauren Hogan; she is fit, she is fierce, and she’s the General Manager for F45 Training in Shanghai. After studying Journalism at university, Lauren moved to China where she later followed her passion for fitness and opened F45 Training Shanghai. She is immersed in the Shanghai community and loves nothing more than helping those who enter her studio to achieve increased levels of health and fitness. Whether it’s in a classes (you will never do the same one twice) or a nutrition challenge, this Australian-made fitness craze has garnered quite the following in Shanghai. When Lauren is away from F45, she spends time upping the ante on her own fitness, traveling abroad for half and full marathons, a string of triathlons and other fitness events. Most recently, she finished first place female as part of a relay team for the Liuzhou 70.3 Ironman. She is certainly impressive!
You moved to Shanghai 7 years ago, what initially brought you here and what are you doing now?
I moved to Wenzhou, China right after university for a 10-month adventure. A three-month internship at That’s Shanghai brought me one province north. With many stories and several transitions later, I’m now the General Manager for F45 Training Shanghai.
Can you tell us about the F45 Training concept and why it’s a great option for busy parents?
F45 Training is a mixture of High-Intensity-Interval and Resistance Circuit-Based Training. Every day is a new class, and everyone around the world does that same class on the same day. The classes always run for 45 minutes, and they are an excellent option for busy parents who want to see results, get an energy boost and connect with a friendly, supportive community. We’ve even have a handful of busy parents who do the 'baby swap' in between sessions, so they can both complete a workout.
Were you always into fitness, are you currently training for anything?
Growing up, I was always involved in sports, mainly soccer and softball, both of which I still play here. Since coming to Shanghai, I’ve also been heavily active in class-based communities, such as CrossFit and spinning, as well as genuinely finding a passion for running. This year I’ve participated in a handful of triathlons and half marathons (including a sake and food half marathon in Japan) and I am aiming to do more triathlons and running races this year. I’m also giving myself a goal to learn and teach better recovery techniques after finding myself falling victim to more serious injury.
What are some of the most exciting results you have seen from F45 Training?
There have been a lot of positive changes from our members who train and combine F45 Training with our 8 Week [nutrition and fitness-based] Challenge. One of our members who has twice participated in the challenge lost over 12 kilograms and 14 percent body mass. But alongside the physical transformations, it’s the life changes that are the most impactful. Seeing people gaining more energy, feeling more confident, having better posture, reducing their injury risk and generally being happier in their daily lives; that’s the real win.
Can you tell me your top 5 workout songs?
Oh, that’s a tough one! At F45 Training we have our music mix which changes daily, plus a DJ on Saturdays at both locations, so I always hear blips of new and ‘old-school’ songs. For my running music, I turn on Spotify and choose a playlist, which is usually titled something like ‘Surf Rock Sunshine,’ ‘Good Vibes’ or ‘Have a Great Day.’
Who are your inspirations; either fitness or otherwise?
Without a doubt, my mom, aunt and grandmother for their constant support and encouragement, and for being inspirational leaders in their respective fields. There are also many women in Shanghai, some of whom are involved in the fitness/health community who I feel lucky to have crossed paths with. I’m constantly learning and finding new motivation from these leading ladies through their hard work, can-do attitude and willingness to take time out of their busy schedules or set aside personal struggles to teach, listen, offer advice or just be a friend. That little bit of ‘real talk’ can make a lifetime of difference.
What exactly are the nutrition challenges that you run during the year?
Every year, F45 Training runs four, 8 Week Challenges. They are nutrition-based programs that provide meal plans, nutritional advice, and aim to change daily life habits when combined with F45 Training’s fitness programming. We do body scans and photos at the beginning and end so you can see your transformation and work with the local community to provide deals and discounts. The top three winners receive prizes and are also eligible for a global award. The next one starts July 16. Find out more via our website.
How can our Urban Family community learn more about F45 Training and see your class schedule?
The best way is to follow us on WeChat; our official account name is Functional45, you can scan the QR code below. New members can sign up for a two-week trial by selecting ‘profile’ and ‘membership,’ and see our class schedule and upcoming events. You can also find us on Facebook at F45 Training Shanghai or Instagram: F45_ Training_Shanghai.
For more My Shanghai series, click here.
