About 11 months ago, we explored 365 days later after my first class at Orangetheory Fitness (OTF). It changed the way I thought about working out. More importantly, it also altered how I viewed other areas of my life.
In my 2019 goals overview, I mentioned personal fitness and health as key focus areas. While finding balance is important, I believe nothing is as critical as one’s health and overall well-being.
Here is a look back at last year and how I intend to continue progress in 2019.
Note: for further details on OTF, checkout these prior posts:
Why I Spend $2,148 A Year On Orange(s)
Orangetheory Fitness: How to Win (Your Personal) Dri-Tri
Key Accomplishments
(1) Won Dri-Tri for the second time – This year, I had the best time at my home studio as well as another local studio where I actually competed.
(2) Won Orange Voyage – During Rowvember at my local studio, I rowed over 55,000 meters in one month.
(3) Ran Multiple 5 Minute Miles – Every time I did a challenge day this year, I ran the maximum pace / speed on the treadmill.
(4) Completed 6 of 8 Hell Week Days – We were hurting after this year’s hell week!
(5) Finally Learned to Slow the F*ck Down in the Weight Room – Slow and steady wins the race – just like balanced dividends. The results are still coming.
While I’m very proud of my accomplishments, I want to do more. I want to run/row faster and lift heavier.
The above accomplishments are just the outcome. To reach these, here is the time and effort required.
Overview of Workout Results
After the completion of each class, you receive an automated email from OTF. The email contains how many calories you burned, heart rate zone details, and how many splat points you gained.
This is the source of my data. I try to log it after each class. If I don’t, I at least log the workouts monthly.
As mentioned previously, I strongly believe:
you need to be able count, quantify, or measure something in order to effectively gauge progress.
I tracked the following key elements:
- (1) Calories Burned
- (2) Average Heart Rate / Zone
- (3) Splat Points
Here is a further review of each category.
1) Calories Burned
While I do enjoy seeing the calories I’ve burned bankroll and add up after each workout, I don’t consider this category to be my primary area of focus. Tracking calories is important. But my actual weight is less important than balancing my ability to effectively run, row, and lift things up & put them down.
Calories – Key 2018 Highlights
Total Calories Burned = 137,794 vs. 160,962 in 2017 (14.4% decrease year-over-year (YoY))
Average Calories Burned = 696 vs. 770 in 2017 (9.6% decrease YoY)
Max Calories Burned = 1257 vs. 1244 in 2017 (1% increase YoY)
Min Calories Burned = 146* vs. 535 in 2017 (72.7% decrease YoY)
*If I recall, my heart monitored experienced issues during this class. Or perhaps I just got really lazy that day?
Related: StarCraft: My 20 Year Addiction – 9 Things I’ve Learned
2) Average Heart Rate / Zone
I’m usually able to stay in the orange and red zone a long time. But some other people around me are going just as fast or hard and are nearly 10 percentage points below me. Damn their youth and abundance of energy! Just kidding.
Overall, I’m happy with the progress I’ve made. It’s useful to compare yourself to others, but it shouldn’t dictate the way you feel or how you evaluate your own progress.
Related: A Top 100 Dividend Blog on Feedspot – Thank You!
Heart Rate – Key 2018 Highlights
Total Average Heart Rate = 135 vs. 142 in 2017 (4.9% decrease YoY)
Maximum Average Heart Rate = 157 vs. 158 in 2017 (0.6% decrease YoY)
Minimum Average Heart Rate = 101 vs. 115 in 2017 (12.2% decrease YoY)
Average Zone Percentage = 71 vs. 74 in 2017 (4% decrease YoY)
Maximum Average Zone Percentage = 85 vs 82 in 2017 (3.6% increase YoY)
Minimum Average Zone Percentage = 5* vs. 60 in 2017 (91.6% decrease YoY)
*As noted above, something impacted my heart rate monitor this day. I also double-checked the recap email.
3) Splat Points
The goal of each workout at OTF is to try to spend at least 12 combined minutes in the orange and/or red zone. I carefully monitor my progress during a workout to see how hard I’m working. Some days I don’t get 12, but that’s okay.
Splat Points – Key 2018 Highlights
Total Splat Points = 2347 vs. 3175 in 2017 (26.1% decrease YoY)
Average Splat Points = 12 vs. 15 in 2017 (20% decrease YoY)
Maximum Splat Points = 37 vs. 35 in 2017 (5.7% increase YoY)
Minimum Splat Points = 0 vs. same in 2017 (no change YoY)
Lessons Learned
Another year of OTF has been both exhilarating and exhausting. In 2017, I started going 6 times a week for a few months. As my endurance and conditioning built up, I found myself being able to go harder and longer.
I was able to accomplish the following this year:
But it’s also important to rest and pace. I nearly injured myself a couple of times. I was stupid. It’s important to listen to your body and adjust accordingly.
In 2018, I continued to average 5 times a week. In 2019, there will still usually be a day or two where I take things a little easier – at least part of the workout. If I hit my 12 splat points, for example, I might jump on the bike for a block instead of spending another 5 minutes on the treadmill.
Overall, I’ve reflected on what actions have made my experience better and helped me be happier last year – both in fitness and other areas of my life.
These apply again this year.
Related: 15 Years Later: 5 Things I Wish I Knew Sooner
Show Up – Plan Ahead
Schedule your workouts in advance. It might be hard to do this weeks or months in advance, but it’s possible to do it for the week ahead.
Bake it into your calendar, and you’ll have no reason not to go.
Shut Up – Get it Done
Focus. Stop complaining and making excuses. Getting to the workout is the hardest part. Once you’re there, take 1 set or 1 block at a time.
Each workout is part of a larger process, but each is unique and part of the adventure.
Buddy Up – Make a Friend
Working out with friends is fun. They don’t need to be your childhood BFFs. Meet some new people. Grab a buddy from work.
On your own? Say hello to someone when on a jog. Offer a friendly nod to another runner. Whatever is your thing.
Party Up – Reward Yourself
Don’t go overboard or do anything stupid. But you need to reward yourself along the way.
Enjoy a couple of beers; grab dessert. Whatever you enjoy, indulge a little bit.
Related: Dark Lord Day: Vikings, Jedi, and Beer, Oh My!
What’s New For 2019
With some recent changes to the OTF reporting, I’m also going to begin tracking the following this year:
Workout Type
This includes Power, Endurance, and Strength. Combinations or variations, such as E.S.P (all three in one), also exist.
We’ll be able to gain some insight into how the type of workout can impact results.
Peak or Max Heart Rate Per Class
I previously only recorded my average heart rate. OTF reporting now provides the max during each class.
To be fair, I might not have noticed this previously. Regardless, I’ll track going forward.
Peak or Max Heart Rate % Per Class
Similar to the above item, but the actual percentage.
This is another key performance indicator (KPI) to consider.
Appreciation and Gratitude
I’ve made so many great friendships while sweating under the orange lights.
The support and encouragement are amazing. More to come on this soon.
Related: Orangetheory Fitness: 25 Things You (Might) Learn or Do After 250 Workouts
Looking Back And – More Importantly – Ahead
In the coming weeks, a number of members will again be participating in the Transformation Challenge. Eight weeks long with three weigh-ins, the Challenge is meant motivate and hold participants accountable. Each male and female participant can also win a grand prize of $500 for greatest overall percentage of weight loss.
My goal is to continue to increase muscle mass, so I don’t think I’ll be losing a ton of weight. Like last year, I’m also trying to not eat like crap. Consistency is my area of focus.
It’s been another long, fun year. I feel like I’m ready to build from last year’s strong foundation. Now it’s time to put other areas of life together and find the right balance. It’s never-ending.
And remember: Every day Is ARM day! Every day is ARM day!
Readers, how are you holding yourself accountable for your goals this year? What data elements are you tracking? Do you have anything you’d recommend to consider doing?
Related:
A 10-Year Reflection: To Gym or Not to Gym?
15 Years Later: 5 Things I Wish I Knew Sooner
Post-Fat Kid Circle of Self-Circumvention
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