OTF: Challenge COMPLETE!

I have successfully completed the 6 week challenge and my final weight wasssss:

162.6!!!

Before and After pics :)

This week, I got to learn to improve on my rowing. We had a class this past saturday and I learned how to row correctly and more effectively so that I would burn more calories and row more efficiently. It was a lot of fun learning how to do it the right way and I went from usually rowing barely 160 watts to being able to row close to 300 watts. My goal by November is to row more than 300 watts. I'm on my elite type ish! Other than that my workouts were good as usual. I worked out on Thursday, Sunday, Monday, and Wednesday. Saturday wasn't a true workout just the rowing workshop though I still burned almost 200 calories. I had planned on working out on Tuesday as well but my stomach wasn't having it and I had to rest and feel better instead.

Though the challenge is over, I am still going to be working hard core towards my goal weight and body. I'm going to get there. I know I will.

Food wise, I've increased my intake to 1500 calories with me having to eat at minimum 1200 net calories every day. I ate pretty healthy but I did bake some chocolate muffins on Thursday and I've had about 4 of them since them. They are only 95 calories per muffin and pretty much are healthy ingredients. Click here for the recipe! I also had a sushi night out with my friends but it was well deserved :).

Weekly Training Report

Thursday - 10.16.14

Saturday - Rowing Workshop - 10.18.14

Sunday - 10.19.14

Monday - 10.20.14

Wednesday - 10.22.14

Stats | Weight:
9.9.14: 174.2
9.18.14: 168.4 (-5.8)
9.25.14: 168.6 ( +.2 -- Didn't expect much change thanks to Vegas!)
10.2.14: 169.6 (+1)
10.9.14: 163.4(-6.2) ^_^
10.16.14:163.6(+.2 - bah humbug!)
Final Weigh In 10.24.14: 162.6 (-1)
Grand total weight loss in 6 weeks: 11.6 lbs!






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OTF: Week 5 Update! 1 more week!

Week 5 is come and gone! This week I felt some anxiety. Not a lot but a little.

I think it is because the competition is reaching the end. No times for mess ups or slip ups. My eating this past week was pretty great I would say. I had my "cheat meals" on Thursday. I ate about 1800 calories that day out of my allotted 1770 (1200 budgeted calories + 570 exercise calories). So yes I went over a bit but not much. What I called my cheat meals were Amy's Spinach Pizza - so yummy! and while I was watching Shonda Thursday's with the boyfriend and friends, I had 2 cookies and 1 small scoop of vanilla ice cream. It was all delightful in my tummy. 

For cheat meals I don't always feel the need to have completely unhealthy food. Usually I'm not even craving that. But sometimes things that aren't really unhealthy are still higher in calories so I tend to avoid them to stay within my daily calorie budget so I consider them my cheat meals when in essence most people would be like that is not even a cheat meal lol!

Other than that I ate pretty clean all week. Proud of myself. However, I still managed to gain .2lbs. I'm not totally bummed. I'm on my menstrual this week and hoping that is why I am holding on to this weight and next week at the final way in I will blow them away with a 5lb weight loss. Yes that is what I am hoping for :). 

Also the problem could be I am not eating enough on my workout days. Prior to tuesday, my net calories averaged about 750. For those of you who don't know what net calories is:

Budgeted calories + food consumed calories - exercise burned calories = Net calories

Ex. 1200 budgeted + 1335 food consumed - 563 exercise = 773 net calories for that day. 

Now there is a huge debate about whether or not you should eat back the calories your burn while exercising so that your net calories is at least 1200. This is so your body won't go into starvation mode and slow your metabolism down causing you not to lose any weight. So maybe just maybe I need to start making sure I am consuming enough on my workout days to at least get to 1200 net calories.

I plan on doing that this week and hopefully it positively effects my weight loss. 

Anywhoooo back to OTF....

I have been pushing myself. That is what I truly love about Orange Theory Fitness. I feel like I've never really pushed myself like this. Especially being that I am able to work on my speed and inclines on the treadmills. Though I have done a bootcamp before, we weren't able to do that because we didn't have such machines. I really see myself reaching my goal body in a few months if I stick with OTF! 

Oh and craziness of the week. On Saturday I get to my workout and come to find out most of the electricity is not working. So we didn't use our heart rate monitors (so you won't see a report below) because the TVs weren't working, some of the treadmills were down, and to top it off, THE AIR CONDITIONER DIDN'T WORK.  Talk about an intense workout. I didn't think I was gone make it LOL. I felt like my trainer was apart of B613 (Scandal reference) and we were his next victims. 

My face after the workout.

On a less killer note, I upped my base pace to 6.5mph. I am also able to do 10.5mph all outs for 1 min. I be flying! If I really push myself for the 30 second all outs I can put the speed at 11mph. I am slowly working my way up to 12mph for the 30 second all outs. I hope to reach this goal before the end of the year. 

Another highlight is unlike last week, I nailed these workouts by maintaining a good amount of time in both green and pink zone. It is said to have nailed a workout when you spend 25 - 35 minutes in the green zone and 12 - 15 minutes in the orange (currently pink) and red zone combined. 

Weekly Training Report

Thursday - 10.9.14

Sunday - 10.12.14

Tuesday - 10.14.14

Wednesday - 10.15.14

Stats | Weight:
9.9.14: 174.2
9.18.14: 168.4 (-5.8)
9.25.14: 168.6 ( +.2 -- Didn't expect much change thanks to Vegas!)
10.2.14: 169.6 (+1)
10.9.14: 163.4(-6.2) ^_^
10.16.14:163.6(+.2 - bah humbug!)







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OTF: Week 4 Update!

Week 4 is donnneee!!! This week I was determined to improve myself.

After gaining weight last week I knew I had to go the distance this week. Eating super clean and getting out of my comfort zone in the workouts. I've definitely been pushing myself in the workouts because as you will see I have been heavy in the 'pink' zone. The orange zone has been temporarily changed to the pink zone in honor to raise Breast Cancer Awareness :)! .

I think I ate super healthy this week and only had a 'cheat meal' on Thursday when I went out to lunch with my co-workers. I had this amazing veggie burger. Veggie burger isn't really unhealthy but the bun ..... yeah that bun. Then I got zucchini fries instead of regular fries. Sadly I wish I had gotten regular or sweet potato fries because I did not like the zucchini fries at all! But I guess that is good.... being that they were lightly fried.

I was able to do a 6.4 base pace this week. Next week I'm upping to 6.5 - 6.6. I definitely think I am getting much faster and can't wait to get back to running to really see the improvement in my speed. However I don't want to push myself too much because I do want to make sure that I am spending enough time in Zone 3 during my workouts so that I am burning that fat all the way off! Burn baby burrrrrn!

I guess my body just lost its footing and had to readjust itself because this week it showed out with my weight lost! 6lbs! I have to keep this up. I'm so close to being back in the 150s. My goal is to lose 5 more pounds by the end of this challenge which is 2 weeks from today (Oct. 23 is the big day)! I have to stay focus and keep pushing! No more weight gains!

Weekly Training Report

Thursday - 10.2

Saturday - 10.4

Sunday - 10.5

Tuesday - 10.7

Wednesday - 10.8

Stats | Weight:
9.9.14: 174.2
9.18.14: 168.4 (-5.8)
9.25.14: 168.6 ( +.2 -- Didn't expect much change thanks to Vegas!)
10.2.14: 169.6 (+1)
10.9.14: 163.4(-6.2) ^_^







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OTF: Week 3 Update!

Week 3 is complete! This had been a rough week for me.

I was moving every since Thursday until Wednesday. Because I was moving, I didn't cook and have been eating "fast food". Not the bad bad stuff like McDonald's and BK of course! I had Pita Pit like 4 times, Subway four times. The weekend I did snack some. It started Friday when my complex had S'Mores night. They got me. I had two. One with chocolate and one without (see how I save calories there LOL). S'Mores actually aren't that many calories but still - the sugar. I then took 3 home (they were S'Mores to go) and I ate one on Sunday, gave one to the BF, and threw the other out (before it made me eat it).

Also eating wise, on Saturday I went to this thing called CurlFest. It's like a natural hair expo. Was so much fun and all day long! So therefore I ate lunch there and even though we were at the Marriott, the options in their food court was SLIM. Especially to eat healthy. I ended up getting a grilled chicken sandwich and had about 10 of my friend's fries. The chicken sandwich was the best choice possibly though it sucked cause of the white bread. That night I went to a Jamaican restaurant and got Curry chicken with white rice, steamed veggies, and plantains.  The chicken and steam veggies are healthy :). I tried to not eat too much of the rice and only ate 1 plantain!

Not to mention because I've been moving (packing, moving, cleaning, etc) - I have been snacking a lot because I feel like I'm doing a workout because my apartment that I moved from was on the 3rd floor so for those days I was constantly walking up and down 3 flights of stairs with boxes and such. So much FUN. Anyway I guess I was eating more than I thought even though I recorded my intake in MyFitnessPal and wasn't going over my allotted intake my weight gain showed that my body wasn't having it. So I realllly need to buckle down. I can't win if I keep gaining. A little disappointed I must admit.

Workouts wise, I worked out 5 times. Yay! Constantly trying to push myself to greater limits. I did however have a hard time getting into the Orange zone this week. One of the hardest workouts this week was Tornado Tuesday. With this workout we spent 1 minute at each station and did 9 rounds of this.

Station 1 - Treadmills - All out pace. 
Station 2 - Weight floor - AMRAP for whatever move
Station 3 - Rowers - All out pace.

It was intense. Especially because our trainer challenged us to up the incline by 1% each round so by the end I was at 9% incline with a speed of 7.0 . Hardest minute ever. But glad I got through the workout nevertheless! This coming week I'm going to try and see how a base pace of 6.4 mph feels. Got to keep striving for faster speeds so when I get back on the pavement - I come back hard!

Oh and I joined another challenge on IG (Get Fit Or Get Fat ShapeUp 2014 - Cycle 5) . This one is for 60 days. Ends right before Thanksgivings. Another reason to go hard with OTF. I got two challenges on my hand both with $500 grand prizes! These challenges will hopefully keep me motivated and inspired to do great these next couple months!

Weekly Training Report

9.25 - Thursday

9.27 - Saturday

9.28 - Sunday

9.30 - Tuesday

10.1 - Wednesday 

Stats | Weight:
9.9.14: 174.2
9.18.14: 168.4 (-5.8)
9.25.14: 168.6 ( +.2 -- Didn't expect much change thanks to Vegas!)
10.2.14: 169.6 (+1)







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OTF: Week 2 Update!

Week 2 is done! I only worked out 3 times since my last weigh in. Thursday, Tuesday, and Wednesday! I had planned on working out on Friday while in Vegas buttttt because of my delay and flight cancellation, that didn't happen! Oh well.

I didn't expect to see a weight loss and expected that I would have a pound or 2 gain because of the junk I ate in Vegas. Though I don't think I ate too terrible and I watched my liquor intake. However I was pretty much the same weight which I will gladly take!

My first day back working out was Tuesday. I got back on Monday afternoon. & I didn't realize how exhausted I was so waking up at 5:30 am for a 6:15 workout on Tuesday even after going to bed at 9:30 damn near killed me. I sucked at my workout. I even had to go in the bathroom after the treadmill section and sit on the floor because I felt light headed and just out of it. It took everything I had to finish the workout. But I did even though I burned the least amount of calories ever (480) and was heavily in Zone 1.

There are 5 heart rate zones.  I like majority of my workouts to be in Zone 3 and of course 4 - the orange zone!

Anywho, I hope I get a good number next weigh in! I have decided to do OTF 5 times a week. Tuesday - Thursday, Saturday & Sunday.

Friday will be a complete rest day

& Monday I will maybe do 15 - 30 minutes of yoga but it will be optional.

So that is all for this past week.

Weekly Training Report

Thursday - 9.18.14

Tuesday - 9.23.14

Wednesday - 9.24.14

Stats | Weight:
9.9.14: 174.2
9.18.14: 168.4 (-5.8)
9.25.14: 168.6 ( +.2 -- Didn't expect much change thanks to Vegas!)




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OTF: Week 1 Update.

I have completed my 1st week of the challenge. It was a really great week. I can steadily see improvement in myself. When I first started working out with OTF my base pace on the treadmill was 5.5. Now I've improved to 6.3 with a push pace of 7.0-7.3 and an all out pace of 9.0-9.5.

To understand this: Base pace is a pace you can maintain for like 30 mins or more. Push pace is usually 1 to 2 mph over base and your all out pace is something you probably can't hold for more than 1 minute.

I was so happy to see that I had lost almost 6lbs in one week (well 9 days) ! Like seriously?! I mean I'm sure it was water weight for bad eating the last few weeks but still it felt so great. This coming week might not be so great since I just got back from Vegas and well.... you know how vacationing goes. 

Anyway, I am very confident that this challenge will be amazing for me and definitely help me reach my goals. 

Weekly Training Report

Thursday - 9.11.14

Saturday - 9.13.14

Monday - 9.15.14

Tuesday - 9.16.14

Wednesday - 9.17.14

Stats | Weight:
9.9.14: 174.2
9.18.14: 168.4 (-5.8)



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