Orangetheory Fitness/ OTF forum

[gsquared]

I am trying to start a forum for OTF members.  I am as about as committed to Orangetheory Fitness as Whole30.  I'm on my third Whole30 now in 8 months, and I go to Orangetheory 3-4 times a week.  

 

This forum/ topic should be for people to share their thoughts and experiences doing the Whole30 while also concurrently doing OTF.  

 

I go to OTF to lose weight, to gain muscle, to battle the fat cells I've acquired over the years of being an unhealthy bum.  

 

I'll start by saying that I notice more splat points, more orange zone, when doing a Whole30.  I think it is because I am more focused on my health for those thirty days than normally, so I push myself a little more.

 

Share anything you wish related to OTF and Whole30 concurrently.

[tmhampton1]

I am following this thread as my husband and I are thinking of doing the free 'try me' class there. It seems like a great workout. 

[TaraTall]

I am following this thread as my husband and I are thinking of doing the free 'try me' class there. It seems like a great workout. 

It really is amazing!

It unfortunately no longer fits with my busy lifestyle (and the price is a bit daunting) but if you can afford it (time and money), it's amazing!!

[kmariscal]

I've been going to OTF for about a month now and just started my first Whole30 - I'm going to try my first workout today! 

[Celiac Health]

I've been going to OTF for over a year now. Today was my first day doing Whole 30, tomorrow will be my first OTF day on W30. I'm a lilt worried as tomorrow is Tornado Tuesday. Was wondering what pre and post workout snack you have?

[Kbd123]

I want in on this! I've been going to OTF for a year and a half now and lately have been going 3 to 5 times a week. Starting whole30 tomorrow and am scared! Worried about the amount of food and protein in general. Any suggestions on snacks would be super helpful! Thanks in advance! And good luck to you all!

[gsquared]

I've been going to OTF for over a year now. Today was my first day doing Whole 30, tomorrow will be my first OTF day on W30. I'm a lilt worried as tomorrow is Tornado Tuesday. Was wondering what pre and post workout snack you have?

 

So, I have realized that I only know that I need to have some type of plan for post-workout.  Mine is probably not the best.  It usually involves some beef jerky from Sophia's Survival Food  (Whole 30 approved, I love, love the stuff), a hard boiled egg, or a small handful of almonds plus a lot of water.  A lot of water seems to be extremely important, and I often forget.

 

What works for you?

[gsquared]

I want in on this! I've been going to OTF for a year and a half now and lately have been going 3 to 5 times a week. Starting whole30 tomorrow and am scared! Worried about the amount of food and protein in general. Any suggestions on snacks would be super helpful! Thanks in advance! And good luck to you all!

 Always make sure you have enough water.  Have some quick protein easily available.  Just, think about it and plan.  Don't go to OTF and leave not knowing what you will eat when you get in your car or home.  You'll crave something, anything, especially if you get a crazy number of splat points.

[ShannonM816]

In general, for any workout, your pre-workout should be protein and fat -- a hard boiled egg or some leftover meat of some sort, maybe with a bit of mayo or some olives. Pre-workout is most important if you're working out first thing in the morning or if it's been several hours since you last ate. If you eat lunch at noon and work out at 2 or 3 pm, for instance, you may feel fine without a pre-workout, and that's fine.

 

Postworkout, you want lean protein and (optionally) starchy vegetable. Ideally you have this within 15-30 minutes of the end of your workout, and it is in addition to your regular meals. This article has more about what to have and why, but basically you want protein to help your muscles, and there's a certain period of time after a workout when they're most receptive to that. You don't want fat because that slows down the digestion/absorption of the protein and can cause you to miss that window of time when having the protein is most useful, since it would make the protein take longer to digest and get to the muscles. Starchy vegetables help replenish glycogen -- if you're eating them at other times of the day regularly, they may or may not make a difference in your post-workout, but if you're not eating them regularly, definitely have them post-workout.

 

Definitely be sure you're drinking plenty of water, and be sure you're salting your food as well.

[Dr. D]

Hey Everyone!

I've been doing OTF for a few months now before I started my first Whole30 (approx 2 weeks ago). While I wasn't eating as clean, I was getting stronger in my workouts. Once I started the whole30, I noticed that it's much harder for me to push myself in my workouts. I understand that my body is still "fat adapting," but, despite my pre and post WO meals, I'm still struggling in my workouts. I went from being a "runner" to now a "power walker," because it feels like my body just doesn't have enough energy stores to push hard in an OTF workout anymore.

Suggestions?

Thanks!!

[ladyshanny]

Hey Everyone!

I've been doing OTF for a few months now before I started my first Whole30 (approx 2 weeks ago). While I wasn't eating as clean, I was getting stronger in my workouts. Once I started the whole30, I noticed that it's much harder for me to push myself in my workouts. I understand that my body is still "fat adapting," but, despite my pre and post WO meals, I'm still struggling in my workouts. I went from being a "runner" to now a "power walker," because it feels like my body just doesn't have enough energy stores to push hard in an OTF workout anymore.

Suggestions?

Thanks!!

You may consider posting some sample days of typical meals including portions, timing, fluids. Include pre and post workout foods that you are eating. We can take a look and see if anything stands out.

 

Off the cuff, you may not be eating enough overall, not enough fat, not enough starches or your pre and post workout meals may be incorrectly composed.  Let's take a look.

[IAmMackAttack]

I LOVE OTF!!!!!! Through Whole30 my performance has improved DRASTICALLY. What used to send me straight to the red zone barely gets me out of green now. Feeling buff!

[HilaryR]

I love all the OTF love!  I have been going for more than a year - working up to 3 days a week and I LOVE the workout! I'm on day 3 of my first Whole30 and just went to my first W30 OTF class. I had a hard boiled egg for PreWO and some tuna and zucchini PostWO... Definitely didn't go as hard as I usually do but I understand the importance of "fat adaption" so I'm willing to make that trade off for the time being.

[HilaryR]

Update - had my second OTF workout of my first W30 (Day 6 for me) and I was able to go way harder than I did on day 3 (40 splat points! ).

I had a little more time before this workout since it was at 8am and not 5am so I had my egg and a couple almonds about 30 minutes ahead of time. I also brought leftover turkey and sweet potato that I ate in the parking lot like a weirdo afterwords but it was worth it!

I had heard some people say that they had strength/endurance issues during their W30 so I was a little worried. Happy to report a different experience.

 

[ThyPeace]

Doesn't everyone eat in the parking lot after a workout?  Not weird at all.

 

ThyPeace, actually skipped eating entirely this morning herself, but hey, that's all right.

[Rachy]

Just starting the whole30 and I've been going to orange theory for about 6 months now!  Can anyone list a sample meal plan for an entire day (that would include an orange theory workout)?

[ShannonM816]

4 hours ago, Rachy said:

Just starting the whole30 and I've been going to orange theory for about 6 months now!  Can anyone list a sample meal plan for an entire day (that would include an orange theory workout)?

It's hard for anyone to give a recommendation of exactly what you should eat, because you're you, and you have your own likes and dislikes and your own level of kitchen skills that isn't the same as everyone else's. There is a meal template that shows how much food you should eat and basics of what types of food (protein, fat, vegetables, fruits), but you're free to fill your plate with whatever particular items you like that follow the Whole30 rules.

So, basically, you're going to want three meals a day, plus pre- and post-WO meals when you work out. Pre-WO have some protein & fat -- a hard boiled egg, maybe with a little mayo, for instance. Post-WO have some lean protein and starchy vegetable -- chicken or fish are the most common ones people use, but any lean protein you have on hand will work, and a little bit of sweet potato or potato or other root vegetable or winter squash. Post-WO is best eaten very soon after your workout, within about 30 minutes or so.

For your three meals, each one will be a palm-sized portion or two of protein or if eggs are your only protein, as many whole eggs as you can hold in your hand; a thumb-sized portion or two of fat (that's if you're using oil or mayo), or 1/2 to a whole avocado, or a heaping handful or two of olives or coconut flakes, or occasionally a small handful of nuts or seeds, or 3-7 ounces of full fat coconut milk in a can; and then fill your plate with vegetables. We often say 1-3 cups, but 1 cup is definitely not filling the plate with vegetables. Have some fruit with a meal occasionally if you want, but you never have to have fruit if you don't want it.

 

[Shayla]

I am starting a Whole30 on Monday and have been doing OTF for 2 months. I have also been getting a body analysis every 2 weeks at Nutrishop and have noticed NO CHANGES. This is extremely frustrating to me, so I am looking forward to changes in my body composition with this combination. Here's to high hopes!

[Sarahhuzzah]

So glad I found this!  My trainer at OrangeTheory recommended that I try a Whole30 as a part of our Weight Loss Challenge and I'm learning so much about the other benefits as I go.  I've been going to OrangeTheory three times a week for about two months and today is Day 18 of my Whole30.  I have been feeling sluggish in my 6:15am workouts the last week and came here looking for help . . . I didn't really think about having something to eat pre-workout.  Oops.  Guess I'll have to add that into my meal planning. 

It sounds like a small amount of protein or fat are the recommended pre-workout snacks, like an egg.  That should be easy enough too add.  I typically eat my breakfast an hour or so after I finish my workouts. (I've been having an egg bake most days - all the assorted veg I need to use up plus either chicken or pork sausage thrown in a baking dish, covered in beaten eggs and baked for 20 minutes)  Should I also still have something RIGHT after workout?  That feels like a LOT of food. 

[ShannonM816]

13 minutes ago, Sarahhuzzah said:

  Should I also still have something RIGHT after workout?  That feels like a LOT of food. 

Yes. Pre- and Post-WO are both in addition to your regular three meals. At the very least, immediately after your workout, have a few bites of lean protein, like chicken, tuna, or egg whites, and optionally a few bites of starchy vegetable like sweet potato, and then have breakfast as you normally would. This article talks more about what to eat and why after your workout.