Orangetheory workouts are known for their intensity and that insane afterburn. Advertisements featuring fit, thin women and chiseled coaches urge us to to hit 5 classes a week for maximum benefits. So we drag ourselves to class, depleting our energy and our wallets because we all want the same thing: results.
I get it. I wanted that too. I joined a studio less than a week after I moved to Austin and met some incredible people through attending classes. I looked forward to getting up at 4:30am to work out with our 5:00am crew three times a week! But recently, I made a big decision: to freeze my membership (aka pause it for the next month). After keeping it frozen for almost six months, I ultimately canceled my membership…and haven’t looked back.
This was a big step for me. In the past, I struggled to take any sort of rest or recovery periods, even though they are so necessary. Every Sunday morning in college, on my “rest” day, I’d wake up at 7am, lace up my shoes before the dining hall even opened, and go for a 90 minute walk around the neighborhoods. Even if I was tired, hungover, or sore, I would make myself do this crazy long walk, because I was too afraid of gaining weight or losing my results to give my body the rest it needs. On top of that, I truly believed that harder and more intense workouts were always the way to go, so I would spend hours at the gym doing intense cardio on the elliptical then trying to lift weights. It was EXHAUSTING.
So, needless to say, freezing (and ultimately canceling) my orangetheory membership was HUGE.
Why’d I freeze my orangetheory membership?
It was contributing to overtraining
I had 1001 fitness goals. I was working on building strength with intense lifting workouts three times a week. At the same time, I started running trail 10k races once a month. Lifting, running, and doing orangetheory was waaay too much for my body. I started exhibiting signs of overtraining and developed a hip flexor injury (wanna see how I healed my hip flexor? Don’t miss this post).
I wasn’t seeing results
After months of orangetheory, my body looked the exact same. I wasn’t getting the fast results promised in all the ads. Even though I was doing all the right things, nothing changed. I knew something had to change to see the physical results I wanted.
So if orangetheory doesn’t work, what should we do instead?
Over the next few months, I got fantastic results. I’m feeling so much more confident and it’s amazing how simple the change has been. My 3B Framework will help you maximize your results after freezing your orangetheory membership.
Break up your intense workouts
When you’re working out intensely, you wanna keep it short, unlike orangetheory workouts [2 reasons why here]. When you workout for longer than 45ish minutes…
-the quality of your workout declines
-your body starts pumping out extra stress hormones
-your muscles struggle to recover in time for your next workout
-overtraining becomes a real possibility
Instead, I kept my HIIT cardio or metabolic conditioning workouts well under thirty minutes (here’s exactly how I build my workouts). This allows me to work super hard for a short period of time. And who doesn’t want to have some extra time in their day?
This workout is a perfect example of a short, intense workout that’ll get you results!
Grab the full workout breakdown here or try out another of my faves.
Build an effective training plan
If you want to see exactly how I program a week of workouts, my free seven day fitness challenge lays it all out for you. If you’re just plain not enjoying your workouts, here’s what I’ll tell ladies who hate working out.
Bulk up your protein
If you’re trying to change up your body composition or lose weight, you’ve got to get adequate protein on board. I’d say that 80% of the women I talk to as a nutrition coach are NOT getting enough protein.
This leads to them overeating on carbs, having tons of cravings, and feeling hungry throughout the day.
Instead, use my 5 go-to protein foods to bulk up your protein intake to feel satisfied all day. And if you’re looking for tasty protein filled snacks, try these protein bites or this cookie dough. YUM.
With my 3B Framework, you’re SURE to see results after freezing your orangetheory membership. BUT, if you want some accountability and support to reach your fitness goals, check out my free 7 day fitness challenge. For 7 days, I’m your personal trainer and coach. Let’s make some progress towards your fitness goals, together!
Have you done orangetheory?