Note: this is an updated post. The recent COVID-19 shelter-in-place led me back to Balanced Dividends last week. It also reminded me why I miss Orangetheory Fitness (OTF) so much. Hang in there! Things will eventually get back to “normal”.
I got a voicemail from my local Orangetheory Fitness (OTF) studio the other week. I’d been invited to participate in a special workout session for members who’ve completed 200 or more workouts.
I didn’t even realize it’s been that many despite reminding myself I hit that number a couple of months ago. I just counted again – yesterday’s workout was number 250. Damn.
Since writing about OTF and also the OTF Dri-Tri competition, I’ve received an overwhelming amount of positive messages and feedback.
A few readers have asked about some of the benefits vs. costs of OTF. I kindly referred them to the posts I’ve already shared, as well as a number of other great sites out there.
But someone suggested I share a miscellaneous list of the things I’ve learned – whether about myself, others, or OTF itself.
At first, I thought it would be an odd post to cover, but I thought about it further and started the following list a few weeks ago.
25 Things You (Might) Learn or Do After 250 Workouts
Let’s get to it. Here they are in no particular order.
1. You Start to Like Burpees
I used to hate burpees. But then you do them often. And you do a lot of them. You’ll eventually overcome your dislike of burpees.
Repetition and consistency will lead to behavior change. Don’t assume you won’t like doing something new or different.
Related: 3 Lessons Why “Assumption Is The Mother of All F*ck Ups”
2. You Translate 1/10 of Miles Per Hour (MPH) into Seconds of Mile Pace
10 MPH is a 6-minute mile pace. That one is easy. I’m terrible at math, so you can calculate others. You’ll soon learn how much time you shave off your pace by adding .1 or .2 MPH to your speed.
Exercise familiarity into your routines to comprehend progress and results.
3. You Start to Realize 500 Meters Per 2 Minute Pace > Watts
Watts seem to be the standard way to measure intensity on the rowing machine during most OTF workouts. From Crew (Rowing Team), I personally favor the 500 meter per 2 minute pace.
I think you can predict your time and measure your effort/output more effectively.
4. You Recognize It’s All About that Base!
Base pace is key, especially on the treadmill. If you can gradually improve your Base pace, you’ll find yourself making progress on your overall conditioning and performance.
That Push and All-Out pace will fall into line as well. Focus on your Base and you’ll continue to progress.
Related: 5 Ways to Balance Account Types To Balance Life’s (Un)known Milestones
5. You Dread Inclines But Know They Work Your Butt
Mine hurts after a strength or incline day. And don’t get me started about Orange Everest (perhaps a future post topic).
But (pun intended?) be careful not to overdo it. I typically go for increased speed and keep the incline relatively flat due to some personal issues I have with the incline work. (It’s me – not you, treadmill).
6. You Want to Say “Every Day is A.R.M Day!” <Repeat Twice>
Well, not exactly. You’re more than likely to do some type of upper body and/or arm work during any given class (running counts, too!). But I’m referring to Automation, Remediation, and Mitigation.
Automate your schedule, and you’ll likely go to class more frequently.
Related: A 10-Year Reflection: To Gym or Not to Gym?
7. You Know It’s Possible to Avoid the 1400 Point Swing
Specifically calories. Everyone’s calorie level can vary greatly. I’ve never come close to burning 1400 calories in a single 60-minute workout (usually closer to 600-800).
Related: 160,962 Calories and 209 Workouts: 365 Days Later
However, I’ve found I don’t burn nearly as many calories skipping a workout and drinking 3 beers on the couch.
In fact, not only did I miss an opportunity to burn calories, I tend to find myself making even poorer nutrition decisions when not making it to class.
If I want to eat like crap after class, I will do it occasionally. At least I burned something.
8. You Have a(n) (Awkward) Relationship with Your Treadmill / Rower / Weight Station
The average OTF typically has 12 stations numbered 1-12 (#1 rower, #1 treadmill, #1 weight station, etc.). My local studio has 15. My favorite spot is station #7.
Why? It’s not the number (although, this may be the case for some people). I just like the location of the equipment in relation to the overhead monitor, the spacing on the floor, etc.
9. You Get Angry and/or Emotionally Worked Up When Someone Takes Your Favorite Station
Some people line up outside the studio door 15-20 minutes early before class just to secure their station. I do this. A number of friends do this as well.
It’s important to think strategically where you line up. People will also try to sneak their way into line ahead of you. Be wary.
Related: My 20 Year Addiction – 9 Things I’ve Learned
10. You Want Your Favorite Station But Sometimes What You’re Starting On is More Important
The coaches have been known to change the location (rowers vs. treadmills, etc. – not the actual numbered station) of where you start. I usually prefer to start on the treadmill first.
Others prefer the floor (weight station) or rower first. It’s entertaining to see those who lined up at the door first make an excuse to go to the back of the line to avoid the rowers. (Disclaimer: I’ve done it multiple times).
11. You Rather Do Full Burpees Than Static and/or Pulsating Squats
A common element of OTF is performing exercises in between other exercises. Doing squats or different types of medicine ball work in between rowing blocks is something you’ll encounter.
I hate doing squats (I know they’re good for me though). I’d rather do full burpees instead as my legs always feel weak.
12. You Know The Standard Incline is 1.0 on the Treadmill
1.0 of what I don’t know.
I’m sure there is an explanation or better description somewhere or on the actual treadmill.
13. You Meet Some Great People at OTF
At least that’s what I consider my friends and classmates who make fun of each other. And people who laugh at my dry-sense-of-humor jokes.
Joking aside, I’ve made a number of good friends. The OTF community is great and very supportive.
Related: You Can’t Say “I Do” Without Friends, Frozen, & BBQ
14. You Run Less in 3G Workouts
With 3 groups in one class (1 on floor, 1 on treadmill, and 1 on rower), you’ll generally spend less time on the treadmill than during a standard 2 group class.
A bit unfair perhaps, this has penalized more frequent 3G class goers during marathon month in April. Oh well.
15. You Row More During 3G Workouts
Kind of the opposite of the above point. You’ll also occasionally have a run / row workout during a 3G class. It turns into more of a run / walk workout though, as you can’t switch between the treadmill and the rower.
Rowing is my favorite. But you can’t do a proper run / row in a 3G.
16. You’ll Understand Why Slow n’ Steady Wins in the Weight Room
While on the floor, you’ll have a tendency to want to power quickly through sets. Take it slow. Even go a lighter weight if you have to in order to maintain proper form.
The weight room is where you’ll transform yourself. Don’t rush it.
Related: (Money) Muscles Checkpoint: Six Week Spending/Saving Status
17. You Need to Keep Those TRX Cables Tight
Tight is good; loose is bad. The closer your feet to the wall, more resistance; the further from the wall, less resistance.
Focus on form, and you’ll feel the results.
18. You Can’t Go All-Out Every Day and During Every Block
You need to rest. You need to listen to your body. I almost injured myself by being stupid.
Take it easy. Walk instead of run. Do body-weight exercises instead of weights.
You can still be active while getting ready for the next opportunity.
Related: FTW! Is it Possible to Invest for Today AND Tomorrow?
19. You Can’t Win All The Time
Whether you’re racing yourself or having a competition with classmates, you won’t always win. You won’t have a PR every time you row a 2k or do a 12-minute treadmill challenge.
Focus on your own results and don’t get discouraged.
20. You Need to Strive for Consistency and Progress
Think long-term. I recently got back from London for a week-long business trip. I felt like crap in class when I got back. But I still went and took it a bit easier.
Over time, you’ll start to see results. Celebrate short-term wins along the way.
Related: Post-March Madness: 5 (Plus) Ways To Find Balance
21. You Need to Remember that Getting to the Workout is the Hardest Part
One of our coaches says this all the time. Although, I sometimes question this when I’m sprinting all-out at the end of a long-ass treadmill block.
But it’s true. Getting to class is 80 percent of the effort. If you’re there – even if you have a crappy workout – you’ll benefit from it.
22. You Reflect How One Class Is ~4% of Your Day
With 24 hours in a day, one hour at OTF might seem like a lot. But think of it in terms of a percentage and it becomes much more manageable.
How do you spend 60 minutes a day?
Related: 2018 Goals Overview: What Do You Want To Do This Year?
23. You Remember What You Put In Is NOT Always What You’ll Get Out
I’ll likely explore this further in a future post.
But there is a fine balance of effort vs. output, as well as efficiency vs. effectiveness.
24. You Realize It’s A Lifestyle
Fitness and well-being is a balancing act (as I sip at my beer writing this). It takes effort and commitment.
But small decisions can lead to big results – regardless of the activity.
Related: How We Got To Averaging +$1,000 a Month In Passive Income
25. You Remember to Say Thanks
Thank you to my coaches. Thank you to my friends. Thank you to my other classmates. (And thank you so much for putting up with my shenanigans!)
Thank you to the random person I haven’t met yet on the treadmill next to me that I’ll high-five. Let’s go get some splat points.
Looking Back and – More Importantly – Ahead
It’s been a long but fun ride. I’m still enjoying the journey. I’m continuing to think of long-term goals and next steps.
More importantly, I’ve become more consistent at being aware of my decisions and how certain choices lead to different outcomes.
Perhaps nothing groundbreaking, but it’s helped me to continue to try to find my balance. And it’s never-ending.
Readers, what have you learned from a hobby or activity? How do you look to apply what you’ve learned to other areas of your life? How are you trying to improve yourself?
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Orangetheory Fitness: Why I Spend $2,148 A Year On Orange(s)
Orangetheory Fitness: How to Win (Your Personal) Dri-Tri
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Congrats Mike. That is just great what you are accomplishing physically. I’m trying to shed this winters 5 pounds that crept up on me. Seems like you came out of this winter in great physical condition. Tom
Thanks Tom. Usually, everyone is getting ready for summer when summer has nearly arrived. In my case, it still feels like winter in Chicago, so I might have a couple of more months until warmer weather. Good luck on your workout – go at it like you’re after dividends 🙂 . Mike