Tag Archives: Orangetheory

A Low Key Workout Week (or Working Through The Stitches)

Posted on February 18, 2019 | Comments Off

I knew this past week of workouts was going to be a weird one. I knew that 3 of the workouts would be while I had the stitches and I had no idea how it would affect me. But I was prepared for it to be bad and I think that preparation did help. It wasn’t an easy week to work out and it was hard in ways that I wasn’t expecting it to be, but the preparation to make it an easier week helped me not feel too bad about what I could and couldn’t do.

Monday’s workout was a strength based class, and I will be honest that I wasn’t in it 100%. I was still dealing with the end of my nausea, but that was only a little part of my distraction. Even though I have said I was excited to have the surgery with my dermatologist, I was nervous the day of. I knew it would be fine, but I just wasn’t looking forward to needles and potential pain and I know that it made me not focus completely on my workout.

The workout was a switch format so I was at each section of the room for 6 minutes before switching (we did 2 full rounds around the room). For cardio, we started with a 90 second push pace and then we had rounds of 30 second push or all out paces but with added incline/resistance levels. I was able to use my new push and all out resistance levels and even went above that for the hill work. It wasn’t my highest resistance levels I’ve used, but it was up there. Even though my focus wasn’t totally in the workout, I usually do zone out a bit on the bike since I don’t have to focus on it as much as the treadmill. So I wasn’t affected too much for cardio, even though I still know I could have done better.

For the rower, the first block we started with a 250 meter row and then we had lunges with tricep extensions using a medicine ball. Each time we returned to the rower we went down 50 meters but the lunges stayed the same. And for the second block on the rower, we had the same format but the exercise between the rows was a squat twist with the medicine ball. I feel like I struggled the most with my lack of focus on the rower. I wasn’t able to get my wattage up to where it usually is when I’m having an off day and things were just taking me so long to do.

On the floor, the first block was lower body focused with mini-band work. We had forward walks, lateral walks, and toe reaches all with the mini-band on our legs. My hips were starting to get a bit sore with the lateral walks, but I also know that my feet weren’t totally straight (my natural stance is with my feet pointed out) and I think that might have made my hip hurt more than it should have. And the second block was all upper body focuses with shoulder presses, bicep curls, shoulder raises, and upper cuts. I went with medium heavy weights for the weighted work, but they felt like they were heavier than I’ve ever used before. I don’t know what was causing it to be so hard, but I really think the focus issue was the main culprit.

The rest of my workouts this past week were affected by having the skin surgery Monday afternoon. I figured I would be sore after and that would make me need to go a bit easier with the workouts. But there were a few other factors that ended up affecting me too. First, because of where the incisions and stitches are, I can’t really move my face too much. I figured this wouldn’t be an issue in a workout but then I realized when I lift heavy weights I have tension in my face. So I had to go light with the weights. Also, because of the pain in my jaw, I wasn’t eating regular food for the first few days. I was doing all liquids and I know my calorie count was way too low. I didn’t have the same energy I normally do and I had to take breaks when I was feeling lightheaded. I really tried my best, but I also know that everything I did the rest of the week was affected by this.

Wednesday’s workout was endurance, strength, and power and it was the first workout after getting the stitches. I was so paranoid that I was going to do damage to my face somehow and I really was cautious. For the cardio, I did my old resistance levels on the bike but didn’t do any additional resistance levels when we had hill work. I just kept using my old push pace level and not worrying about anything else.

On the rower, the first block we had started with a 150 meter row and squats with front presses with a medicine ball. We repeated that until the block was done and I didn’t do too horribly with it. The second block was 30 second all out rows with the same squats with recovery between. Again, I wasn’t doing too horribly with the rowing and that was probably the part of the workout I was able to work the hardest during.

On the floor, we had one long block. We had lunges with weights, lunges without weights, tricep extensions, plank jacks, and squats. It was during the triceps that I discovered that I had to go easy on the weights to not hurt my face (that is the weirdest thing, but it’s exactly what the situation was). I still feel like I was using decent weights, but I wasn’t working as hard as I am used to.

Friday’s workout was a strength class, and while I was in less pain and more used to having to be easy with the weights this was the workout where the lack of food hit me the hardest. I never thought I would pass out or anything, but it was very strange realizing that my stomach was so empty during class.

The cardio had 2 blocks with hill work. The first block had a 30 second hill, 60 second hill, and 90 second hill and the second block had a 90 second hill and 2 minute hill. I went very easy on the resistance levels for the hills and ended up staying between my base and all out resistance levels. It felt hard because of me being tired, but I probably could have done a bit more if I really tried.

The rower started with a 1000 meter row. This terrified me, but somehow I managed to do it without needing a break in the middle. After that we were supposed to do 100 jumping jacks. I made it through 50 and knew I couldn’t do more. Then we had a 500 meter row and more jumping jacks and some squats. I just did the squats and when I finished those the time was called so I didn’t make it through any other rounds.

The floor was 2 block and it was upper body based. The first block was a chest press, single arm low row with weights, and heel touches. And the second block was hollow hold single arm chest press, double crunches, and plank work. I was prepared to use easier weights this time which helped and I got through 2 rounds of all the exercises each block.

Saturday’s workout was the closest to normal I felt the entire week. I was still dealing with being a bit tired due to not eating enough and I knew I would have to be easy with the weights so I didn’t put stress in my face, but it was still so much closer to normal. It was an endurance workout, but because of how some things were done it felt closer to a power day for me.

For cardio, we had multiple rounds of 2.5 minute distance challenges. The first time, we were supposed to be in a push pace the entire time. Then as we did each round, we had a base pace to start the distance challenge. That would require us to go harder during the push to be able to match the distance each time. I was using my normal base resistance and my old push resistance on the bike to take it easy and I didn’t do any all out resistance levels. I was pedaling hard and was able to match my distance each time, but I wasn’t working as hard as normal.

On the rower, we stared with a 2.5 minute row for distance. After that, we had lunges with tricep work using the medicine ball. Then we went back to the rower and were supposed to go 100 meters less than what we did in 2.5 minutes and keep repeating the pattern. Even though I went further than 500 meters in the 2.5 minute challenge, I decided to use that as the distance to measure from so the math was a bit easier for me. I did much better on the rower than I had done before and didn’t need the breaks I thought I would need. I still wasn’t rowing as hard as I could because I could feel the stitches pulling a bit from me tensing my face, but I just tried to find what was the line between going hard and going too hard.

And on the floor, we had 3 blocks. The first block was a core blast with mountain climbers, toe reaches, leg lifts, and sit-ups. This block went well because I got to rest a bit from the rowing and it wasn’t hard for me with any of the issues I had been dealing with. The next block was a mini-band block with squats to leg lifts and forward walks using the bands. And the last block was a weight block with skier swings and lunges. I had to go easy on the weights to not have any strain on my face, but I was not that much lower than I normally use.

Considering how worried I was about how this past week would go, I was pretty proud of myself. I did encounter issues I wasn’t expecting, but I quickly figured out what I needed to do and I worked around what I couldn’t work through. The next few weeks are going to be a bit weird for me. This week I will have the stitches in for one workout and I don’t know yet if I will have any issues or restrictions to deal with when the stitches are out but the incision is still healing. And then the 2 weeks after this I will not be doing my normal workout schedule due to some things I have planned. I do think I found a way to still get in my 4 workouts each week, but there is a chance it might only be 3. I just have to play it by ear and see how things go.

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A Week Of 3G Workouts (or Pushing Myself When I Feel Stuck)

Posted on February 11, 2019 | Comments Off

This past week of workouts was during the worst of my nausea, but fortunately this time it wasn’t quite as bad as it has been the past year or so. I still had some really bad days, but they weren’t during my workouts. I still wasn’t feeling great, but it was nice to have a slightly less worse week than I was expecting because it allowed me to do some good work.

Monday’s workout was an endurance day and I thought the class would be 2 groups since that’s what my Monday class normally is. But it ended up being a 3 group class so I was at each section of the room for about 15 minutes. That worked for me because I was dealing with a bad nausea day so I appreciated changing things up often because that seemed to be tricking my nausea a little bit.

On the cardio side, we had all 30 second push paces with base paces after them. The base paces started at 30 seconds and increased each time. The goal on endurance days is to be able to maintain base pace after a push, and that’s exactly what this workout was designed to do. I used my normal resistance levels on the bike and I know that I need to step it up a bit because it was a bit too easy for me to get back to my base pace even with how off I was feeling.

On the rower, we had decreasing rows with different types of squats between each row. We started with a 250 meter row and then we had squat calf raises, regular squats, and pulsing half squats. We also were supposed to do jumping jacks, but I can’t do those when I’m nauseous so I just skipped that part of the workout. All the rows were essentially sprint rows, but they weren’t very fast for me. But I was still able to do the rows under the time we are supposed to be under which is a victory for me when I’m feeling off.

The floor work was a good mix of lower body work with mini-band work. The first block was all mini-band work with weighted front squats, bicep curls, and squat walks. I still struggle a bit with the mini-bands because they roll up my legs and get very tight, but I’m getting better and keeping them smooth or fixing them when they twist up. And the second block had regular lunges, lateral lunges, and upper cuts. None of those moves had the mini-bands so they went a bit easier for me.

Wednesday’s workout was a benchmark workout day. We had the 200 meter row benchmark and my goal wasn’t to beat my previous PR but to get close to it. We had a 3 group class and we were switching about every 4 minutes around the room.

For cardio, we had the same block every time we were there. We had a 45 second push pace, 30 second base pace, 45 second all out, walking recovery, and another 45 second all out. Because we went to the rower right after cardio, we were told to not overdo things so we would be ready for the row. The focus was on rowing so we had an easier cardio block. I was using my normal resistance levels even though I think I need to increase them because of that, and my cardio went well even with feeling off.

The row blocks were all similar with starting with a 200 meter row. Then we had squat work with a medicine ball and then back to the rower. The first block, I thought that would be my block to do my best 200 meter row. I wanted to be between 40 and 41 seconds, and I was able to do exactly that! I was exhausted after it, but it felt great to hit my goal. The second time I was on the rower I didn’t do quite and well and expected to do the same for the third block. But someone my third block ended up being my best 200 meter row at 40.2 seconds! The squat work we had after each 200 meter row were squat to press, squat to front press, and static squat front raises. I really didn’t get much rowing done after the squat work because I took a bit of time to recover after the first row, but I usually got at least 50 meters in before the block ended.

And on the floor, we had 2 exercises each block. The first block was low rows on the straps and neutral thrusters with weights. The second block was single arm squats to shoulder presses and pullovers using weights. And the last block was plank low rows with weights and crunches. The only one I really had issues with were the plank low rows, but I used the bench so I wasn’t totally face down to the ground and took my time getting into and out of my plank.

Friday’s workout was endurance based and for the cardio portion we had 3 different runs (or bikes) for distance. The first 2 were 3.5 minutes and the last one was 4 minutes. The goal was to do at least a push pace the entire time and I was able to do that for the first 2. But by the last one my nausea was affecting me much more so I set the resistance level to be between my base and push levels. But even though I had to go down a bit in my resistance, I was able to pedal the entire time without needing a break.

On the rower, we started with a 90 second row and we had to remember what distance we did. Then we had sumo squats and frogger squats before we went back onto the rower. We were supposed to do 50 meters less than what we rowed in 90 seconds and then do more squats. Every time we were on the rowers we were supposed to go down 50 meters. I didn’t want to worry too much about the distances or doing the math, so I made things easy on myself. I know that we are supposed to do at least 100 meters every 30 seconds. So in 90 seconds, that would be 300 meters. I know I went further than that in that 90 second row for distance, but using even numbers just made things easier for me and I didn’t have to waste time thinking about what I had to do next.

The floor work was split into 2 blocks. The first block had lateral raises, front raises, and upright rows using weights. After the first round we had crunches on the Bosu. Then we did the weight work again and had back extensions on the Bosu. And the last round was the weight work again and both crunches and back extensions. The second block was plank leg lifts and knee tucks which were supposed to be done on the Bosu, but I did the leg lifts with my hands on the floor.

Saturday’s workout was a mix of endurance, strength, and power and it was the opportunity I was looking for to work on increasing my resistance levels on the bike. We had 3 mini blocks for cardio that all had a 90 second push pace, a base pace, a 30 second push pace, and a 30 second all out. The difference we had was in that base pace and it got shorter every time. The first time I did my bike work at my normal resistance level and remembered what I was thinking on Wednesday about increasing the levels. So for the next 2 times, I increased the push and the all out levels by 1 resistance level (I kept the base the same). It wasn’t easy when I tried it because it was hard plus I was dealing with my nausea. But the fact that I was able to do it proved that it was exactly what I needed!

On the rower, we started with a 100 meter row and medicine ball squats. Each round went up 50 meters with the row and down 5 reps on the squats. Then we switched and started with a 250 meter row and medicine ball squat presses. Each round went down 50 meters with the row and we increased the squat reps. I don’t know if my nausea just decided on that time to kick in or it was a result of the harder resistance levels, but I was hurting during the row. I know I was going very slow for myself and I tried to not think about it.

And on the floor, we had one long block that was an add-on block. We started with dumbbell ground to presses and then each round we kept adding on more exercises. We added tricep work on the straps, push up to knee tucks using the ab dolly, rollouts using the ab dolly, and hip bridges. After getting to all the exercises, we started to take them away, but I only started my first round taking things away when the class ended.

My expectations for this week of workouts isn’t too high. I have my little surgery with my dermatologist this afternoon and I have no idea if it will affect my workouts. I have already cleared with my doctor that I will be able to work out as long as it’s not the next day, which fits in perfectly with my workout schedule. But if I’m feeling sore or off, I know that I can’t push myself too much because I will have stitches in my face. But if anyone is used to working out with random modifications, it’s me. And I’m curious to see how it all goes.

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Finding My Strength (or Continuing To Find New Ways To Push Myself)

Posted on February 4, 2019 | 1 comment

After having a tough week of workouts with weird injuries, I was so grateful to be back to normal (or at least my normal) this past week. I still had struggles with the usual things in my workout, but I had some amazing moments as well. I was able to find some ways to focus on what I could do on the floor instead of what I did on the bike and I feel like that really made me feel amazing.

Monday’s workout was a mix of endurance, strength, and power and while it felt like a typical workout is was also a tough one. I was feeling a little off for a few different reasons when I got to class, but when I saw the workout I was pretty excited about it. There have been so many unique workouts lately but it’s always nice to have a classic class.

For cardio, the first block was 3 rounds of a 90 second push pace and a 45 second base pace ending with a 30 second all out. The second block switched things so it was 45 second push paces and 90 second base paces ending with an all out. I struggled a bit with my normal resistance levels on the bike, but I did use them. And the last block was with inclines so we had 4 different all out paces with different hill/resistance levels. I was getting a bit higher than my typical all out level, but it wasn’t quite as high as some of the other hill work I have done in the past.

On the floor, we had Bosu work and rowing. The first block was tricep extensions with weights while kneeling on the Bosu and push-ups with one hand on the Bosu and one hand on the ground. And after 3 rounds of those we had a 100 meter row. The second block was chest fly with weights while laying on the Bosu and low rows using the straps for 2 rounds and then a 200 meter row. And the last block was pullovers with weights and back extensions which were both done while laying on the Bosu and then a 400 meter row after 1 round. I had a little bit of a struggle with the back extensions while laying on my stomach so I had to take those slow. But I also know that going slow also can mean that I’m working harder and have better form so I think it worked to my advantage.

Wednesday’s workout was the Orange X workout, where we try to go as heavy as possible with weights. It was a 3 group class so I had a block on the bike and rower before I got to do the Orange X challenge. We were advised to go a bit easy to save our strength for the floor work, but I was already going easy on myself because I was nauseous.

The first block on the bike was rounds of push paces to base paces with the time going down each time. The second block on the bike was the same except every segment was half of the time we had in the first block. The first block on the rower was rounds of 400 meter rows with chest presses and shoulder presses with a medicine ball between each round. And the second block on the rower was rounds of 200 meter rows and we were supposed to do lunges between each round. But I was not feeling so great so I just stayed on the rower for that entire block.

The Orange X challenge is all about doing single arm low rows, goblet squats, and chest presses with the heaviest weight you can use. I’ve always surprised myself with the weights I could use during these challenges and I was determined to try to improve again. The only one that I knew it couldn’t really improve on just yet is the chest press because I already struggle a lot with the heavy weight I use for that and I don’t want to hurt myself. I actually probably should have gone down to a lower weight because it was harder than I was ok with. I don’t like having the weights above my body when I am scared that I might drop them.

But I knew that I could improve with the low rows and goblet squats. In the past, I’ve used 35lbs for that (I may have used 40lb weight once but I don’t believe so). This time, I decided to go big and go for 45lbs. It was much heavier than I’m used to and I couldn’t do 10 reps in a row without a break, but I did get them done. And with the goblet squats I know we are always pushed to do so much more than we already do. I’ve used 45lbs before and it seemed amazing but I know I can do more. I did one round with 60lbs but when I was on the floor for the second block all the 60lb weights were gone so I went up one higher and managed to do the squats with 65lbs! The most difficult part is holding the weight in my hands and not the squat, but I still felt it in my legs and butt. It was hard and I was exhausted when I was done, but I did it!

After the heavy weightlifting on Wednesday, I was just on such a workout high. I knew I could push myself more on the floor and I needed to find moments to do that. I didn’t have as many opportunities to do that as I would have liked, but it also gave me an extra boost of motivation to work on tracking my floor work more because I need to find a way to know if I’m making progress or stuck using the same weights for months.

Friday’s workout was a mix of endurance, strength, and power and we spend 15 minutes on each section of the room without switching. For the cardio portion, we started with endurance work with a 6 minute distance challenge. I don’t reset the bike too often because it’s not as quick as resetting the treadmill, so I didn’t focus too much on the distance. Instead, I worked on increasing how fast I pedaled while keeping the bike resistance at my push pace level. The second block was power based and we had 2 rounds of 45 second all out paces. And the last block was a 3 minute distance challenge with extra resistance. The goal was to do half the distance we did in the 6 minute challenge, but I focused more on not slowing down the bike.

The rower focus followed the same pattern as the cardio. For the endurance part, we started with a 400 meter row and we went down 100 meters each round. And between each row, we had 12 frogger squats. The power row was the same as the treadmill with 2 rounds of 45 second all out paces. And the last block was do to half the row distance and half the frogger squats each round (starting with a 200 meter row and going down 50 meters each time with 6 squats).

The floor was one long block. We had deadlifts, dumbbell swings, weighted lunges, regular lunges, and sit-ups. I usually use 25lb weights for my deadlifts and 20lb or 25lb for my swings. But I couldn’t get a 25lb weight since other people were using them. I didn’t want to go to a lower weight since I just proved to myself I could do better, so I went with a set of 30lb weights. The deadlifts and swings weren’t easy with the heavier weight and my hands need to get use to holding them, but I did it. I used lighter weights for my weighted lunges since I have balance issues doing those, but that didn’t feel like a letdown after doing the heavier ones. I was just so happy to prove to myself again that I can do more than I had been trying.

Saturday’s workout was a power day, and it was a very intense power day! We had 3 groups, but the treadmills (or me on the bike) and the rowers worked together in a run/row type format. The plan was the same for 3 rounds each time, it just changed which part of it you started with.

They were all 4 minute blocks. The first 2 minutes had the cardio side doing a 30 second push pace, 30 second base pace, and 1 minute all out. The first 2 minutes on the rowers was a 200 meter row, 20 squats, and the rowing for distance if there was time. Then the cardio side went to the rowers and the rowers went to the cardio side and both had a 1 minute all out. I did that 4 minute block 6 different times (3 when I started on the bike and 3 when I started on the rower), and it was hard! Because of how the class rotated, I did all 6 blocks back to back instead of having 3 and then the floor block before the next 3. But I was glad to get it all done and I tried to catch my breath as much as possible when switching from the bike to the rower or the other way around.

On the floor, we had 1 long block. We had single arm snatches, low rows on the straps, squats, sit-up rotations with weights, and running men. I used my normal weights for the weighted work because I was so tired from all the cardio work. I knew my form was probably going to be sloppy and I didn’t want to risk hurting myself with trying a new and heavier weight. I stuck with focusing on my form and taking the breaks where I needed them. And I really did need them a lot on the floor!

One of my workout goals this year was to track my floor work better. We are already through 1/12 of the year and I’ll be honest that I haven’t been good at trying to figure this out. I’m still struggling with how to do it, but I’m just trying to write it down somewhere for now. I don’t want this year to fly by and I realize I am using the same weights that I’ve been using all year. I have shown myself that I need to work harder because I can do it. And I can only work harder if I know what I have done before.

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A Week With Weird Injuries (or I’m Making Excuses)

Posted on January 28, 2019 | 1 comment

I said last week in my post about my workouts how I didn’t want to keep making excuses for why I was using the bike over the treadmill. And of course, this week I feel like I do need to explain myself a bit. But at least it’s not because of my normal reasons. This past week, my workouts were a struggle because of weird issues with my body. Over the weekend leading up to this past week, I hurt my neck. I think I slept on it funny, but it was causing me a lot of pain through the week. I know it’s nothing too bad, but it still affected me. And once that was starting to feel better toward the end of the week, I did something to my hips and quad muscles. It might have been another weird sleep thing, but I knew I had to go easy on my body. I guess I should be grateful that I am used to working with limitations because I was still able to get some good work done this past week.

Monday’s workout was a very interesting class. When you were on the treadmills you had cardio/floor work and the other half of class was doing rowing and cardio work. The pacing of things were determined by the person who started each block on the cardio side. We had 3 blocks on each side, but since we switch stations during the block it really felt more like 6 blocks on each side.

When you started on cardio, every time you started with a distance run (I was on the bike). There was a time limit 3 minutes for getting to the distance, but most of us were done in 2 minutes or under. After completing the distance, you headed to the floor. The first block had single arm neutral full thrusters and burpees. The second block had skater lunges and push ups. And the last block had hip hinge reverse flys and lunges. Everything in that block seemed to go by so quickly, but we made up for cardio time when we were doing the other half of the workout.

When you started on the rower, you rowed until the person on your treadmill was done with their distance. Then you switched to the treadmill (or bike) to be at base pace until the last 3 minutes of the block. Those last 3 minutes were a push pace, base pace, and all out pace. We repeated that for all 3 blocks we started on the rower. This workout was much more cardio and strength work, but it was a nice challenge to have and it felt very different from what I’m used to which made it fun.

Wednesday’s workout was an endurance day and we stayed in each section of the room for 15 minutes before switching so we had 1 lap around the room. For cardio, we had push paces to base paces for a few rounds. The push pace and base pace matched each time and we started with 2 minutes each and went down to 60 seconds each ending with a 30 second all out pace. I stuck with my normal resistance levels for the bike but tried to work with the speed a little. It wasn’t anything amazing, but I was able to just keep going which is sometimes all I can ask for in a workout.

On the rower, we started with a 250 meter row and then had arm raises using the mini-bands. Each time we were back on the rower we decreased the row but kept the arm raises the same. I decided to try using the medium mini-band for the arm raises to see if I could do it. Normally I would use the lightest one, but I was able to use the medium one without too much trouble. I could really feel the difference in how hard I was working, but it wasn’t so hard that I struggled with completing them. We don’t use the mini-bands that often, but I think I need to start using harder mini-bands with my arms.

For the floor, we had a really challenging workout. Normally, we do all the exercises in a block one after another so we don’t feel too exhausted or burned out. The idea of this workout was to get burned out. For all exercises we had 12, 10, 8, 6, and 4 reps; but we had to do all those rounds of each exercise before moving on to the next exercise. We had one leg squats using the bench, lunges, sumo squats, lunges with weights, and single arm shoulder presses. I sometimes would just try to do as many as I could in a set before a break and just made sure that they all added up to 40 reps (the total we had to do), but I also tried to split them up properly when I could. It wasn’t easy, but it was such a relief when we got to move on to the next exercise.

Friday’s workout was a power day, and even though we only had 1 lap around the room we had 4 little blocks on cardio and the rower which helped the time go by quicker. The blocks were the same length on both sides. We started at 2 minutes and then had 2 1/2, 3, and 3 1/2 minute blocks to follow.

For cardio, we started with a 1 minute push, 30 second base, and 30 second all out. Then we had a push before the all out. Then the base pace got longer for the last two blocks. My legs and hips were feeling the worst this day so it was a struggle to use the bike. I used my normal resistance levels but I was pedaling very slowly. Even my base pace resistance level felt like a hill to me and it was hard not to feel frustrated. I know that I didn’t pick to feel this way and doing something is better than nothing and I tried to focus on that as much as I could.

On the rower, every block started with a 200 meter row and then we had exercises with weights to finish out the block. First we had front raises and then each block we added on something else. We added hip hinge low rows, sumo squats to front raises, and shoulder presses. I might have gone a bit too heavy with the weights for this work but I really felt like I had to make up for what I didn’t get to do on the bike. And on the floor, we had one long block that had all medicine ball work. We started with woodchoppers and then had 3 rounds of lunges to tricep extensions and sit-ups to shoulder presses. Then we had more woodchoppers and rounds of side lunges to front presses and sit-ups to torso rotations. While my legs didn’t hurt too bad with this block, it wasn’t easy on my neck. I know that I have to go easy when my neck is feeling weird because it would be very bad to hurt my neck more. I took breaks when I needed them and tried to be very aware of my posture and how I was holding my body.

Saturday’s workout was a 3 partner workout and it was a special workout for Australia Day (although I don’t know how the workout connected to that). Also, while my neck was still a little sore my hips were feeling better so I was excited to work with partners and not scared I’d be holding them back.

We started with 3 minute blocks on each section of the room before we partnered up. We had a 3 minute run (or bike) for distance, 3 minute row for distance, and 3 minutes doing floor work ending with burpees until time was called. We had to remember our distances and how many burpees we did and then we got into groups of 3.

For a majority of the workout, we were doing the partner workout. Each of us was trying to match what we did in those 3 minute blocks and whoever finished first started the switch. So it could be the person on the floor, rower, or bike who finished first. I was lucky with my partners that we were all using the bike so that made things a bit easier. And I think we were equally matched so we all had our turn finishing first. The other exercises on the floor were lunges, bicycle crunches, plank punches, and full burpees. Since I use the bench for plank work, I did lose a little time getting that set up and put back each round (I didn’t want to keep it out as my partners needed that space to work). But on average we were switching every 3 minutes and it was a good amount of time to work hard before feeling exhausted.

My group did 3 rounds around the room (9 total switches) when the partner part of the workout was done. Then we had 3 blocks similar to how we started the workout, except this time we had 90 second blocks. The goal was to get half of what we were able to do when we had the 3 minute rounds at the beginning of the workout. I didn’t quite make it there on the bike, but I did make it there on the rower.

I’ll be honest, this recap was a bit of a struggle because I tried to do it without making excuses with my neck and hip issues. But I realized that those excuses were not to explain away why I was using the bike but why I might have had a tough time in the workouts. I still pushed through and was very proud of myself and I think that is what is most important to me.

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Posted in Fitness, Health, Tough Stuff

Tagged fitness, hurt, injury, Orangetheory, struggle, workout

Having Some Realizations About My Workouts (or Still Adjusting My Thinking)

Posted on January 21, 2019 | Comments Off

Before I get into my workout recap, I want to mention something that I realized this week. Here’s a little behind the scenes with my workout recap posts: I work on writing these throughout the week. After each workout I write the section for that day’s class because I never would be able to remember it otherwise. And because I do that, things might seem a bit disjointed or I repeat things. And when I was working on the recap of last week’s workouts, I realized that I often will give my reason or excuse for why I’m using the bike and not the treadmill. There’s no reason I need to do that, but I feel like I have to explain myself. I might still do that from time to time, but I’m going to be making an effort to not do that as much as I have.

Having that realization was kind of a game changer for me. It happened midway through the week and it really made me think about the reasons I’ve been giving myself for using the bike. This is something I’ve been struggling with for a while and I’ve said before how I’ve been working on my mindset. But even when I was working on my mindset, I didn’t realize that I was putting negative thoughts into it by putting reasons and justifications when I was writing these posts each week.

Now, on to the workout recap.

Monday’s workout was a strength based class. I’ve been working more and more with the resistance levels on the bike so it was exciting to see what I would be able to do this time. We didn’t have that high of inclines/resistance levels to work with this time, so I didn’t do anything too crazy. But I am noticing that the resistance levels that seemed like my legs were pedaling through jello before now seem much easier. It’s really motivating to feel the progress in the resistance levels that I’ve been making because I still struggle to notice the progress a lot with the bike.

On the floor, we had 5 blocks and 4 of them were add on blocks. Everything was timed for us and those 4 blocks started with lateral lunges with shoulder work. The combination of the lunge and shoulder work was a bit tough for me so I split them into 2 different moves instead of one smooth move. Each block we added on another exercise like static over under, sit-ups, and static crunch heel taps. The last block started with a plank and then had all the ab exercises (but not the lunges). With the ab work, I had to modify almost everything. With the weather we’ve been having in LA, my hip has been hurting and I had to make things a little easier on my hip. But I’m working on figuring out how to make things easier on my hip but not easier in general.

Wednesday’s workout was a 3 group class (I think now my Wednesday, Friday, and Saturday workouts will all be 3 group classes) and it was a mix of endurance, strength, power but it did feel much more endurance and power based. For cardio we had 2 different 6 minute distance runs (or bikes). The first one was paced by the coach with different push and base paces and the second one was on our own. For the second one, I used the resistance level between my base and push and I was able to go further on the second attempt than I had on the first.

On the rower, we started with a 5 minute row for distance. I was able to get just over 1000 meters in 5 minutes and then we had squats to shoulder presses with the medicine ball. Then we were supposed to row half the distance we did before and then more squats to shoulder presses. Finally we cut the row in half again with more squats, but I was still working on my row when the block ended. And on the floor triceps with a dumbbell, chest presses on the straps, sumo squats, and single arm chest presses. I did go a bit heavier on my weights than I normally do because the weights I usually use were being used by other people. That is a good motivation to move to heavier weights, but I also was lucky that all the rep counts were really low.

Friday’s workout was another strength based day, but we only had limited hill work. We had 2 blocks for each section of the room and we switched between blocks (there were 6 blocks total). For the cardio blocks, we had similar patterns. We had a push pace, base pace, base pace at incline/higher resistance level, flat base pace, and an all out pace at an incline/higher resistance level. For the first block I did 2 levels higher than my normal all out level for the incline work and the second block I did 3 levels higher. Those levels made my legs work so hard, but it was a really good hard feeling!

For the row blocks, we started with a 400 meter row and then had squats with overhead presses and calf raises using the medicine ball. Every round we went down 50 meters on the rower and did the exercises between each row. They were all pretty short rows which was nice after having cardio blocks but I wasn’t as fast as I would have liked to have been. And on the floor for the first block we had deadlifts, shoulder presses, and leg raises. For the deadlifts and shoulder presses we had drop sets. That means we had a low rep count with a higher weight immediately followed by a higher rep count with a lower weight (we had 4 reps and then 12 reps). I went really heavy for the low rep count and it was a nice relief to have the lower weights after. And the second block was a block where I had to modify everything. What I did was lunges with weights, bench tap squats, and crunches.

Saturday’s workout was probably my favorite workout of the week. My hip pain from the rain was finally done and the class was a really great workout with lots of switching. It was an endurance day, but everything went by quickly so it didn’t really feel like endurance work.

We had a 3 group class and the rower and cardio sections did kind of a run/row format. I started on the bike and I started with a 4 minute bike for distance. Then I was on the rower for a 2 minute row with squat twists with the medicine ball. Then it was back to the bike for another 4 minute distance challenge. When I was on the rower side, I did the 2 minute row with squats for the first and third parts and another 4 minute distance challenge on the bike in the middle. Since the cardio side uses the rower second, those blocks were back to back for me so I got all the cardio work done together.

On the floor, we had 2 blocks. The longer block had weight work with bicep curls, upright rows, and hip hinge low rows. After those we had ab work that added each round that we did. I only made it through the first 2 rounds so I had static crunch scissor kicks and sit-ups. The second block was shorter and it was all work using the straps. We had Y-raises, high rows, and low rows. My arms and shoulders were killing me by the end of the workout!

I’ve been using the bike exclusively for a while and I’m still torn on how to work the treadmill into my workouts again. In another week or so I’ll be back to being nauseous so it’s a weird thing to try to figure out. But maybe this time is exactly what I needed to do so I could keep having these realizations to be happier with using the bike.

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Posted in Fitness, Fun Stuff

Tagged bike, fitness, Orangetheory, workout

A Week Of Bike Work (or Working Through Nausea and Pain)

Posted on January 14, 2019 | Comments Off

I knew going into this past week of workouts that it wasn’t going to be a great week. I’m trying to be less pessimistic about the issues I have, but it’s not easy all the time to find a positive side to them. But I do try to remind myself that I at least knew this was coming so I could be prepared. I don’t necessarily know which will be ok days and which will be really bad days, but I’m always prepared. And fortunately this past week did have some bright spots for me even with all the issues I had to deal with.

Monday’s workout was an endurance day and we had the 1 mile benchmark run. I knew that there was no way that I could use the treadmill, so I was going to do my first benchmark bike attempt and I was excited to see what would happen. Because I track my distance on the bike each workout, I have an idea about how long a distance would take me, but I had no idea what my PR would be since I never did that benchmark on the bike before.

When you use the bike, it’s 4 times as long as the treadmill. So the treadmill had a 1 mile run and I had a bike ride of 4 trips (there is a debate if 1 trip is really 1 mile or not). On average, that would take me about 10 minutes to do, but I was hoping to do it in under 9:30. I knew that I had my nausea working against me, but I really wanted to try to push through the nausea and keep going instead of taking a break to let it pass. In the end, I did my benchmark in 8:58 which was significantly faster than I thought I could do! And I did manage to not take any breaks during that time, but I paid for doing that in the rest of my workout. I was dealing with so much nausea and each time I had a wave of nausea I had a very intense cramp. It wasn’t fun. The rest of cardio was a run/row, but I didn’t get that far into it. My benchmark took longer than most people and I was slow on the rower. But I got through 3 rows and was working on the next bike distance when cardio was done.

On the floor, we had 2 blocks. The first block had hip hinge low rows with weights, low rows on the straps, plank rows with weights, and straight leg hip raises. I couldn’t do the plank work so I did single arm hip hinge low rows with a weight. And I also couldn’t do the straight leg hip raises so I did regular crunches. The second block was shorter with sumo squats to high rows and leg lifts. Fortunately I was able to do both of those exercises so that was nice to not need modifications for at least a little bit of the workout.

Wednesday’s workout was an interesting one. With cardio we had treadmill/bike work alternating with exercises and for the floor we had exercises alternating with rowing. Every single block was 2 minutes long and we were constantly moving.

I started on the bike where all the 2 minute treadmill/bike blocks were a push pace for 2 minutes. I was able to use my push pace resistance level even though I couldn’t go as fast as I usually can. The 2 minute blocks between the biking was 3 rounds of 30 seconds on and 15 seconds rest of speed skater lunges, squats, lateral lunges, and sit-ups. I was able to do all those exercises with limited modifications and when I was starting to get nauseous that seemed to be when we had our 15 second break.

On the floor, we had the same pattern of 3 rounds of 30 seconds on and 15 seconds of rest with the exercises. We had bench sit-ups to stands, plank jacks, and then one round that had all the ab exercises in it. And when we were on the rower we had a 2 minute push row. Just like with the bike, I was able to get through it but I wasn’t going as hard or as fast as I normally can. I think I really lucked out with this workout having as much rest as we did because I wasn’t doing anything for that long at one time. I was prepared for so much worse with my nausea and it was nice to be pleasantly surprised.

Friday was the hardest day for me. I wasn’t really feeling nauseous anymore, but I was having horrible cramps with intense pain. I don’t know why my painkillers weren’t helping me, but it was some of the most intense cramping I’ve had that I can recall. All I could do when a cramp hit me was to stop and breathe through it. It’s on days like this one that I’m extra grateful for all my amazing coaches because they know what I’m dealing with and they don’t stress out over seeing me take breaks. They will check in on me, but I’m not always feeling like I have to explain or defend myself.

This workout was a 3 group endurance workout and my only focus was to get through it the best that I could. For cardio, we had 2 blocks that were the same. The idea was to increase our base pace so we could get more distance in the second block, but I didn’t worry about that. I didn’t reset the bike so I only know the distance I did over the entire cardio time. They were pretty classic endurance blocks with a long push pace, a base pace, a shorter push pace, a base pace, and an all out. I was happy with the easy to follow plan so I could just focus on trying to do what I was able to do and not having to worry about what part of the block we were in.

For the rower, we started with a 600 meter row and then we had squat front raises using a medicine ball. The idea was to decrease the row 100 meters each round. I only made it through 3 rounds before the rowing was done, but just like my feeling with cardio I knew I did the best I could with having to take as many breaks as I had to.

And on the floor, I needed a lot of modifications due to the exercises we had. We first had bench toe taps and plank work. I can’t do bench work like that due to my hips, so I did lunges instead. And I did my plank work using the bench so I wasn’t totally facing the ground. Then we had squats and crunches, which I could do just fine. And we ended with bench crossovers and mountain climbers, which I couldn’t do. I did skater lunges and used the bench for my mountain climbers so I was able to do something.

I was finally feeling more like myself by Saturday’s workout. I still wasn’t totally back to normal, but it was the best of the days that week. We had an endurance, strength, and power day and it was a good but hard workout!

For cardio, we started with endurance work with push paces to base paces that kept getting longer. Then we started doing hill work and we finished with a bunch of all out paces that were both on flat incline and hills. I was going almost my normal speed on the bike and I was using all of my resistance levels. I even was able to increase my resistance levels to do the hill work although I wasn’t doing the highest levels I know I could do. I had to take very few breaks during the cardio work and most of those breaks were me needing to drink water (I can’t drink water and pedal at the same time yet).

On the floor, we had 2 blocks. The first block had full thrusters with weights, single arm snatches with weights, and plank jacks. I know I went too light with my weights, but I was feeling a bit off doing them. It was almost like a light nausea feeling mixed with seasickness. So I went a little easy on myself. And I was able to do the plank jacks normally so I knew that was a sign I was doing much better! The second block was rowing and work using the Bosu. We started with a 400 meter row and then did kneeling shoulder work and hip bridges with the Bosu. Then a 200 meter row and back extensions and sit-ups on the Bosu. We were supposed to do a 100 meter row after that, but I didn’t make it to that point in the workout.

Considering I had a goal to be more enthusiastic about being on the bike, I think I did really well this week. I did have some negative feelings about how I was feeling, but that was more about how I felt and not thoughts about being on the bike. I even had moments that I was excited to be using the bike like figuring out my benchmark time for it. I’m still trying to figure out how to use the bike more often than the treadmill and the main idea I keep coming back to is to just use only the bike. I know it might not be the best plan for me, but I think it might be what I need to do while I keep figuring out my options. But whether I use the bike all week this week or do the treadmill a bit, I know it will be a good week of hard work!

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Tagged bike, fitness, Orangetheory, workout

Ringing In The New Year With Workouts (or A Rare 5 Workout Week)

Posted on January 7, 2019 | Comments Off

I had a pretty amazing end to my 2018 workouts and start to my 2019 workouts. Because of the days that the holidays fell on, it also had me doing 5 workouts in a week which I rarely do. But I didn’t want to change up my regular schedule nor did I want to miss a New Year’s Eve or New Year’s Day workout.

Monday’s workout was my last workout of 2018 and I think I ended the year with a pretty good class! It was a mix of endurance, strength, and power and it was a 3 group class so we switched sections of the room every 15 minutes. And it had a theme of counting down with squats so it was a very fitting class for New Year’s Eve!

On cardio we had hill work. I was on the bike so it was resistance level work. Each block we had decreasing inclines/resistances levels using base pace and all out pace. There were 3 blocks in the cardio work and after each block we had to do squats. We started at 12 and went down 1 squat each block.

Next I was on the rower which had sprint rows with medicine ball squat rotations and continuing the countdown of squats. We started with 1 minute rows and went down 10 seconds each round. I wasn’t pushing myself the way I know I can on the rower, but I was more focused on my form because I could feel it getting sloppy after doing all the squats.

And finally I was on the floor where we had sumo squats, frogger squats, bicep curls, pull ups on the straps, and double crunches. And of course we continued the countdown of squats that we had done for cardio and the rower. I don’t know if I was just going really slow or if it was just really tough to make it down to 1 squat because I only got down to the round of 4.

This workout was my 206th and final workout of the year and I had to do a little bit of reflection when I was done with class. It might not have been the year where I had the biggest accomplishments, but it was the year that I was most consistent with going 4 days a week. That counts for a lot and I love that I got to end on such a high note after having so many classes where I was feeling down on myself.

I usually don’t workout on Tuesdays, but I felt like I had to this time since it was New Year’s Day and I always work out then. It was a power workout and also a 3 group class so all of the blocks were only 4 minutes long. It was a class that before I would have wished I could be on the treadmill, but I consciously made the choice to think about it as an amazing class to work on my bike speed.

All of the blocks for cardio were the same pattern: push pace, base pace, push pace, base pace, and all out pace. The difference was we increased the time on the first push pace and decreased the time on the all out pace each block.

I was using my new base, push, and all out resistance levels on the bike and I really focused on trying to go as fast as I could for the push and all out paces. It was a bit tough with the resistance levels being the new levels, but I’m working on getting used to them and this class really helped. And my work paid off because the distance I got on the bike was very close to what I can usually do in a 2 group class (when we have more time on cardio).

On the rower, each block was the same format with rounds of a timed row and squats between each round. We started with 30 second rows, the second block was 45 second rows, and the last block was 1 minute rows. I tried to push myself harder than I have in a long time for the first 30 second row and was shocked at how well I did! I haven’t tracked 30 second rows before, but it was over half the distance of my 1 minute row PR so I knew it had to be good! I went easy on the rest of the rows that block and during the next block because I really wanted to go all out on my first 1 minute row. This row has been one that I’ve struggled with because I know that I can get 300 meters for a 1 minute row when I really push myself. But it’s been a long time since I could do that and I wanted to see if I could. I really thought it was possible and I was flying with all my power on the rower, but unfortunately I was 8 meters short when the clock stopped. It’s not easy to get over that disappointment, but I also know I will have many more opportunities to try for it. And this was one of the closest rows I’ve gotten to doing 300 meters in a minute so that is something to be proud of.

On the floor, we had one long block but it was split into 3 mini-blocks. The first mini-block was single arm squat swings and upright rows. The second was speed skater lunges and arm raises. And the last was plank pull throughs and sit-ups. Each mini-block was supposed to be done 3 times before moving on to the next one, and if we finished it we were supposed to do all the exercises as one long block. I made it through to the end and was just starting on doing them as one long block when the class was over.

Wednesday was a strength day and I was so glad to be on the bike. First, I’ve learned that I do my best cardio for strength days on the bike since I can do much more with resistance levels than I can with incline. But also it was my third workout in a row and I rarely have 3 days in a row. I knew I’d be tired and want to go easy on myself, but I had no idea how badly I’d need that until I started class.

There were 3 blocks for cardio and to be honest I didn’t exactly do what we were supposed to do. During the warmup I was starting to feel nauseous and light-headed and couldn’t figure out why. I knew I wasn’t supposed to be nauseous yet and was worried I was getting sick or something. But after the warmup, I realized that I had forgotten to eat dinner the night before. I don’t eat before a workout, but I also don’t usually skip dinner the night before the workout. So I had to take it easy and I did close to what we were supposed to do which was alternate between base and push paces. It was not a good day on the bike for me, but I did what I could and that was better than doing nothing.

On the floor we had 3 blocks and they all had a type of lunge, a type of ab exercise, and single leg sit to stands using the bench. For the lunges, I had to modify things because they all included a type of step up which I can’t do. So I did regular lunges and lateral lunges. The ab work was straight leg raises, leg raises to crunches, and plank work. And the single leg sit to stand started at 1 rep and we kept going up every round. I wasn’t sure I could do these because I can’t really do single leg stuff, but I was able to do it with keeping my opposite heel on the ground. I was so happy that I could do them and felt proud of myself, which made up for feeling so gross during cardio.

Friday was a mix of endurance, strength, and power and a 3 group workout. And it was also when my hormonal nausea started so I was grateful that all of our blocks during the workout were under 4 minutes and we switched areas of the room after each block.

On cardio, every time we were supposed to have a .25 mile push pace (1 mile on the bike) and then a walking recovery for 45 seconds before doing a push pace until the block ended. I did the first block that way, but then I realized that I was taking enough random breaks to wait for my nausea to pass so I really didn’t need the 45 second recovery. So I did the remaining blocks as a push pace the entire time and stopped whenever I needed to wait out the wave of nausea.

On the rower we had the same thing every time as well. We started with a 400 meter row and then had squats. Then the row went down to 250 meters and more squats. We were supposed to end with a 100 meter row and squats, but I never made it to even the second round of squats. I always finished out the block in the middle of my 250 meter row. I was slow, I wasn’t able to work that hard, and I had to take a lot of breaks. But I did it.

The floor is where we had a bit more variety, but we had double sets so we worked the same muscles twice in a row. The first block was focused on doing chest presses so we had them first with dumbbells and then on the straps. The second block was tricep focused so we did overhead triceps with weights and then triceps on the straps. The last block we had chest flys and tricep extensions using weights on the bench so it wasn’t exactly a double set. But my arms were feeling it after this class!

Saturday I was still nauseous but feeling a bit better than I had on Friday. So with the power workout we had I really tried to work hard on the bike. We had 6 little blocks for cardio and they were all a push, base, all out pattern. For 3 of the blocks the push was 90 seconds and for 3 of them the push was 60 seconds. And the base and all out varied each block too. They were really good power blocks and I was proud of myself for not even having a glimmer of a thought that I wish I had been able to do the workout on the treadmill. I was happy on the bike and proud of what I did.

On the floor we had 1 long block. There was a row and 6 exercises that added on each round. We started with a 100 meter row and 1 exercise. Then a 150 meter row and 2 exercises. It went up to a 350 meter row and all the exercises. The exercises were single arm hip hinge swings, high rows on the straps, squats using the straps, roll outs on the straps, squats, and plank work. I couldn’t do the plank work because of my nausea so I did side twists instead. We were supposed to get through all the exercises and then there was a plan to work back down, but I just finished the last of the 6 exercises when time was called. But I was glad I was able to get through everything at least once.

Even though I dealt with unexpected and expected nausea, I’m still happy with how I did this past week. Not only did I work hard, but I did a 5 workout week which is always a challenge for me. I know this week will likely be all bad nausea days, but I’m feeling more hopeful about what I can do during those days after this past week.

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Tagged 2018, 2019, fitness, Orangetheory, workout

Orangetheory Goals (or A Blog/Vlog Partnership!)

Posted on January 4, 2019 | Comments Off

I am so excited for this post! For the past few years, I’ve written about my personal goals at the beginning of the year. And ever since I started going to Orangetheory, one of my goals has been how many classes I wanted to make it to that year. And while I’ve had other personal goals I wanted to accomplish that related to my fitness, I’ve never really shared a list of Orangetheory specific goals. But that changes this year!

I’ve made a list of some goals I have for 2019 at Orangetheory, but I didn’t want to do this alone. So I reached out to Andrew Coleman Smith, who has a vlog channel with the amazing Fat Tuesday series where he talks about his fitness and health journey including Orangetheory, and he’s joining me with making 2019 our best OTF year yet! We are going to be holding each other accountable for our goals throughout the year and we will be checking in with each other at different times. When we have our check-ins he will be making an appearance (at least in writing) on here and I’ll be making an appearance on his YouTube channel! The vlog about us working together will be going up next week as his Fat Tuesday video, but this blog is a preview of our goals.

First, here are mine.

My first one is one that I mentioned in my main goals post. I want to do 200 workouts this year. This goal is the one that I look at as my easy goal, but I still need to make sure that I don’t slack off in getting in all my workouts each week.

Next is another one I’ve mentioned before in my workout recaps. I want to use the bike more than the treadmill for my cardio. I need to do this so I stop looking at the bike as not as good as the treadmill. I know I can work just as hard if not harder on the bike than I can on the treadmill and I need to remember that. I’m not exactly sure how I will decide what will be bike days versus treadmill days other than biking when I’m nauseous. But I’m going to be tracking what I use to make sure I stay on the bike more.

I also want to get a new PR of some sort on the rower. It’s been a while since I’ve gotten a PR on the rower. When I started at Orangetheory, I was getting a PR almost every time I rowed because I started with so little rowing skills. It’s easy to make progress when you are starting at the bottom. When you get better, progress comes in smaller increments and that’s where I’ve been getting stuck. But I’m going to make more of an effort to be aware of where my current PRs are and use them to help me try to beat it in class.

Along with tracking my rowing better, I have another tracking goal. I want to track my work I do on the floor. I have been tracking things on the treadmill, bike, and rower for so long and it seems so easy for me to do that. But I don’t really track my weights on the floor so it is harder for me to know if I’m making progress. I know I have made some progress over 4 1/2 years because I never used anything higher than 15lbs in the past. But now, I can’t remember if 20lb or 25lb is my record for different types of lunges or things like that. And I want to know and be aware of what I am doing and when I move to using heavier weights instead of guessing when that happens.

And my final goal for 2019 at Orangetheory is one that I need help with. I want to bring more friends with me to a class. I love the friends that I’ve made at OTF, but it’s so special when I get to take a class with a friend. I want to do that more often so more people in my life can know why these workouts are so special to me.

And now it’s Andrew’s turn!

My name is Andrew! Every week I document my journey to become #NotFat on my weekly YouTube series, Fat Tuesdays! I’ve recently fallen in love with Orangetheory and it’s changed my entire life! Every Tuesday I share about that journey and more. I’d love to have you stop by and check it out!

My first goal this year is to go to a minimum of 3 times a week to Orangetheory. My attendance the last few months of the year were spotty and we all know consistency is key, so I feel like this goal will ensure a lot more progress in my journey. Plus Orangetheory says themselves that 3 to 4 times a week is what you should shoot for, so it’s right on track with “crushing it”.

Next, I want to level up on my push pace. It’s crazy to think that when I first started at Orangetheory, my push pace was a brisk walking speed and now it’s a 6.5! That being said, after crossing over the one year mark in my journey, I think it’s now time to up my push to a 7 (while still keeping my true base of 5.5) It’s a small change that I feel will really make a difference over the course of a year.

For my third goal, I want to FULLY prepare for my classes. My typical morning workout usually looks like this: I’m late to arrive, I can’t find any of my heart rate monitors (yes, I have multiple and yes I sometimes lose them all), I have to buy a water bottle, didn’t get proper sleep the night before… a MESS. (All things I feel a #FitnessPerson shouldn’t do)

And finally, be a better tracker. I’m all about documenting my progress with my health journey on my YouTube channel, but I don’t have the right stats. I don’t know really any of my markers for benchmarks in Orangetheory nor do I have proper measurements of my body. I want to measure every few months or so and keep a detailed journal of what’s changing (since the bathroom scale doesn’t really tell the full story) I also recently took some professional before pictures as a way to get an accurate look at where I’m at in my journey at the top of the year.

So those are our goals for this year at Orangetheory! If you have any fitness goals (Orangetheory or otherwise), I know we’d both love to know more about them! And please hold us both accountable as well. Andrew and I will be making sure that we hit our goals, but having more people checking in on us will be helpful too!

Here’s to us all having our best fitness year ever!

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Posted in Fitness, Fun Stuff

Tagged 2019, fitness, goals, Orangetheory, workout

Holiday Workouts (or Making Myself Enjoy The Bike)

Posted on December 31, 2018 | Comments Off

This past week was my last full week of workouts for 2018, and I have to say I think they went pretty well! I had some random issues, but I also had some victories over issues that I have been dealing with for a while. And as always, I enjoyed having a bit of holiday fun during my workouts too.

Monday’s workout was the traditional Christmas Eve workout with the Present and Coal cards. We drew cards out of a Santa hat that had different workout assignments. Some were easy (the Presents) and some were hard (the Coal). I’ve had a mixed bag with what workouts I’ve gotten in the past and I figured I’d have the same this time.

I started on cardio with the bike. I’m still trying to figure out what I want to do with enjoying the bike more often, but I was glad I used it for this workout. I did 3 different cards and they were all Presents. The first and third cards that I drew were 3 rounds of .15 miles (which was .6 on the bike) with 30 seconds of recovery in between each round. Each round took me about 90 seconds to complete so it was a 90 second push pace for me. I forgot what the second card said exactly, but it was shorter than the other card. I think it might have been 3 rounds of .1 miles (.4 on the bike) but I’m not totally sure. But again, I did it as a push pace and I was using my new push pace resistance level on the bike.

I was on the rower next and I only drew one card, and it was a Coal card. I had 2 rounds of an 800 meter row with 50 squats using a medicine ball between the rows. The first row wasn’t too bad and I was able to do it in a decent time without stopping. But the 50 squats were a killer! I thought I could do them with only 1 break in the middle, but I had to rest every 5-10 squats. I was so happy to be back on the rower for my second 800 meter row even though I did it slowly and needed breaks. I was just finishing it when that block was done and I went to the floor.

I’m not sure if I was just normal tired or tired from the workout, but I got really confused when reading the card. We had 6 different exercises on the floor (low rows on the straps, sumo squats to presses, crunches, burpees, squats, and plank work) and the first card I drew said Exercise 4 x 25. I thought that meant 4 rounds of 25 reps of everything and started working on them. But after the second exercise, I realized that had to be wrong and I checked with my coach. The card meant I only had to do the 4th exercise (which was the burpees) for 25 reps. All the cards I got on the floor only had been doing some of the exercises, but by the end of the block I had done all 6 of them pretty equally.

I have a tradition of getting a photo with my coach Bruce before Christmas with him wearing a Santa hat, but I knew this year it might not happen. I don’t take his class anymore and I rarely see him. So I had to do some creative photo editing to make it happen this year.

Wednesday’s workout was a strength day, and I was on the bike again. We had 3 blocks with cardio and 3 blocks on the floor, but the cardio work seemed extra tough to me that morning.

The cardio was a similar pattern with a regular push pace, a hill, and ending with an all out with base paces in between everything. The push pace and hill work were 2 minutes each for the first block, 90 seconds each for the second block, and 1 minute each for the last block. And the hill work was 2 different inclines/resistance levels each time so we went higher and harder halfway through each hill. I was using my new base and push resistance levels and kept my hill work around what my all out resistance level is at now. I had Chinese food the night before and I think having that the night before an early workout did affect me because it felt so much harder than it had felt in a long time. I struggled a bit with the hill work, but I tried to not think about keeping my cadence the same and just focused on moving. The one really good thing was that my new base pace resistance level is feeling much easier and such a relief when I get to come back to it after higher resistance levels.

On the floor, we got to pick our own work for each block. We had 3 different row distances and 6 different exercises. For each block we picked 1 row distance and 2 exercises and by the end of 3 blocks we did them all. The rows were 200, 300, and 400 meters and the exercises were hip hinge low rows, double crunches, shoulder presses, single arm fly, pullovers, and toe reaches. I decided to do the longest row first and go down with each block. And I didn’t have a plan with the exercises more than I was going to do 1 and 3 for the first block, 2 and 4 for the second, and 5 and 6 for the last. We were told not to do the double crunches and pullovers in the same block since they were the same movement, and for some reason the way I split things up made the most sense to me. I wasn’t using the heaviest weights I could because there is a small chance I have a pinched nerve in my right arm (I’ve got some recurring pain and weakness in my hand) so I wanted to be careful. But using light weights really did help me see my progress since those weights were ones I would have used for those exercises toward the beginning of the year and they felt very easy to me in this workout.

Friday’s workout was a mix of endurance, strength, and power and it was a workout that made me happy to be on the bike. For cardio, we had a mix of progressive pushes and incline work. And neither of those are things that are easy to do on the treadmill. So being on the bike really was the best option and it made me appreciate knowing I can do some good work on there.

We had 2 blocks and each block started with a 4 minute progressive push and ended with 4 all outs using different inclines. For the progressive pushes, I increased my bike resistance by 1 level each time starting at the resistance level between my base and push. And for the incline work I did high resistance levels starting at my all out level and going higher from there. As it’s been since I increased my base, push, and all out resistance levels; it was really tough but felt really great. The base resistance level is feeling so much more normal even if the other levels are feeling much tougher than I’m used to.

On the floor, we had 2 blocks as well and they all had rowing plus regular floor work. The first block started with a 100 meter row and then we had 1 round of lateral raises, single arm snatches, and bench hop overs. Then we had a 200 meter row and 2 rounds of the exercises. The block ended with a 400 meter row and doing the exercises again. The second block was a similar pattern but started with the highest row and moved down. And the exercises were Y raises on the straps, plank rows, and sit-ups.

Saturday’s workout was a power day and it would have been a perfect day for me to work on my running. But I’m working on being happier with the bike so I tried to reframe my thinking and look at it as the perfect day to work on being faster on the bike.

There were 5 blocks for cardio and 5 blocks for the floor. The first and last blocks were 2 minutes, the second and fourth blocks were 3.5 minutes, and the third block was 5.5 minutes. For cardio, it was a run/row format. The first and last blocks were a .1 mile run (.4 on the bike) and then row until time was done. The second and fourth blocks were .2 miles (.8 on the bike) and then row until time was done. And the third block was .3 miles (1.2 on the bike) and then row until the block was done. I was able to get through the bike work pretty quickly and had a decent amount of time on the rower each block. But I was never on the rower more than 2.5 minutes which was nice. I felt pretty great about my biking speed and my rowing for all of the blocks and also felt like I had worked harder on the bike than I would have on the treadmill.

The floor blocks were the same amount of time as the cardio blocks. The first and fifth blocks had push-ups and sit-ups, the second and fourth blocks had tricep extensions with weights and chest presses with weights, and the third block had tricep extensions on the straps, plank shoulder touches, and toe touch sit-ups. I tried to not go too quickly with the exercises so I could keep my form the best I could, so I didn’t do too many rounds each block. But that’s ok.

Overall, I’m happy with how my feelings about the bike were at the end of this past week. I was looking at it more positively and started to think of ideas of challenges for 2019 for the bike (more on that soon). I’ve got just today’s workout left for 2018 and then it’s time to start working on my 2019 fitness goals!

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Posted in Fitness, Fun Stuff

Tagged bike, fitness, Orangetheory, workout

An Almost End Of The Year Review (or Looking Back At My Goals)

Posted on December 28, 2018 | 1 comment

I know there are still a few more days left in the year, but I wanted to get my end of the year recap done before the new year started. I feel like it’s a nice transition to have a clean break from year to year and I didn’t necessarily want to spend the beginning of the new year going through the past. So I figured with a few days left I would have a good idea on where I would stand with my goals by the end of the year.

My first goal I had this year was to do 199 Orangetheory workouts. That one I accomplished and I’ll finish out the year with a few more! I should be at 206 workouts by the last day of the year unless something happens that prevents me from going to one of my planned workouts. But even if I didn’t go for those classes, I will still be ahead of the goal! I did 4 workouts a week almost every week which made it easy to make it to over 199. I thought I’d have more 3 workout weeks over the year but I didn’t have that many. I tried to look back at my schedule and I don’t think I had any 5 workout weeks (I could be wrong) which is what I thought I’d need to do a few times to make sure I made it to my goal. I’m so glad that this goal ended up being relatively easy to accomplish since it seemed like one that would be tough for me.

And I’m lucky that first goal was easy for me to accomplish because it ended up being the only goal I really did accomplish that I had set for myself. I don’t want to make excuses for myself, but for some of these goals I didn’t meet there is a reason. But I still need to hold myself accountable for why I didn’t do what I was hoping to do.

The next 2 goals I had are somewhat related. I wanted to find a 5K race to do and I wanted to get a new PR on my mile time. Neither of those happened and if I’m being totally honest I really don’t care too much that they didn’t happen. Doing 5K races was a big part of my life for a long time, but that was also a while ago. I didn’t have Orangetheory when I did a bunch of races every year and I think having a regular workout has made me not feel as motivated to find races. I had a few races that I kept doing, but once they stopped having races each year I didn’t try to find a replacement. And with wanting to get a new mile PR time, I really thought I’d be able to do much more running this year than I have been able to do. This is due to multiple factors like getting sick, my hormonal nausea, and other things that have prevented me from using the treadmill as much as I wanted to do. Getting a new mile PR used to be so important to me and a sign of my progress, but I’ve had to learn new ways to measure my progress and the mile time has lost some of the importance it used to have.

The next goal I failed on is one that I feel like I have the most excuses for. I had a number in my head that I wanted to get my debt below. I was making real progress toward this for the first part of the year and I was so excited about it. But then I didn’t have as many hours with one of my jobs as I thought I would have and then that job wasn’t able to offer me a new contract like we expected. Being down one job meant that I didn’t have the money to put toward paying my credit card that I used to and I had to start using my credit card for more things than I would have liked to. Losing a job and using my credit card to pay for regular expenses is how I got into debt. I’m trying to stop this before it gets as bad as it did before (and I’ll have more on that in my 2019 goals), but it did increase how much I owed on the card. It’s unfortunate, but it’s my reality. I wasn’t expecting to lose a job and I don’t make enough money right now to really have savings to cover a job loss. I know this is bad and I want to fix this, but for now I have to just focus on finding a new job so I can get back to paying down my debt.

And my last goal I had for 2018 was to keep doing what I’ve been doing with my eating disorder recovery. While I wouldn’t say I necessarily failed at accomplishing this, but it didn’t go the way I planned it would. I did keep doing what I was doing and I’ve found new things that do work for me and I’ve dropped things that I found weren’t working for me anymore. I had the hope that I would feel like I made more progress by this point, but I also know that recovery is a weird journey and it’s not always easy to judge progress.

Even though I really only accomplished one of my goals I set for the year, I don’t see that necessarily as a bad thing. Instead, I feel like I had a minor failure to plan with my goals which is a newer issue for me. I think I need to allow myself to alter and change my goals throughout the year. If I had that as the plan, I would have switched out my running related goals before the year was half over to something else that was fitness related. Maybe I would have had a goal to be able to use a certain weight for an exercise or I would have changed it to a goal on the rower or bike. But I felt like my goals were set for the year and I didn’t want to alter them. That is something I will be changing as well as adding to my monthly challenge planning reminder to look back at my goals for the year to see what steps I need to make and if there are any changes that should happen.

It’s so funny to think about how happy I am to have goals I failed at because it has given me a lot of insight into myself and how I can make the next year even better. And I’ve got some interesting goals in mind for 2019 that I’ll be sharing next week that have been inspired by me not reaching my goals. Sometimes you need a setback to help you think clearly and I think that’s exactly what I had this year.

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Posted in Fitness, Fun Stuff, Saving, Tough Stuff, Work

Tagged 2018, binge eating, challenge, debt, eating disorder, goals, job, money, Orangetheory, recovery, work

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