As mentioned in my 2018 goals overview, personal fitness and health is one of my key goal areas for 2018. While finding balance is important, I believe nothing is as critical as one’s health and overall well-being.
Almost exactly one year ago, I completed my first class at Orangetheory Fitness (OTF) and it changed the way I thought about working out. But it also altered how I view other areas of my life. Here is a look back at my first year and how I intend to continue progress in 2018.
Note: for further details on OTF, checkout these prior posts:
Overview of 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.
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.
Note: My first OTF class was on January 30, 2017, so only a single workout is captured as part of the Jan 2017 metrics.
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.
Total Calories Burned: 160,962
Related: Nasty Nati: $2.50 Tacos & $77 Ubers
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.
Total Average Heart Rate: 142
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.
Total Number of Splat Points: 3,175
A year of OTF has been both exhilarating and exhausting. 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:
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.
Now I average 5 times a week, but there is usually 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.
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.
Looking Back And – More Importantly – Ahead
On Monday, a number of members begin 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 increase muscle mass, so I don’t think I’ll be losing a ton of weight. I’m also trying to not eat like crap. Consistency is my area of focus.
It’s been a long, fun year. I feel like I’ve developed a strong foundation. Now it’s time to put other areas together and find the right balance – and 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?