2025 Orangetheory Transformation Challenge in the books
One of the items on my Winter Possibilities list was to complete the Orangetheory Fitness Transformation Challenge. I can proudly say “mission accomplished!” This is my seventh year completing this particular challenge. Each time I learn a little something more.
What is the Transformation Challenge
In short, the eight-week challenge begins with an InBody scan to determine your body composition (e.g., fat, lean muscle mass, and water). You review your results with a coach and decide whether your goal is to lose body fat or gain muscle mass and discuss ways to achieve that goal. In addition to your individual goals, every participant commits to completing three Orangetheory Fitness workouts per week for six of the eight weeks of the challenge.
At the end, you do another InBody scan to see how your body composition has changed over the eight weeks of the challenge. Officially, winners are determined by the highest percentage of fat loss or muscle gain as indicated by goal selection and InBody scan results. However, it has been my experience that all those who actively participate are winners.
In addition to these basics, at my Orangetheory studio, we also had a chat group where we encouraged each other throughout the challenge and received tips from the coaches. We also had weekly focus challenges. Everyone who completed those challenges was put in a drawing for weekly prizes. Weekly focuses included setting SMART goals, planning ahead, protein intake, stress control and mindset, sleep, consistency (habit change), nutrition, and maintaining results. I felt quite lucky to have won four of these weekly prizes:
- Shaker bottle and Bucked Up pre-workout supplement
- StretchLab session (which I described here)
- Aubergine Kitchen gift card
- An earthing mat and a hot/cold pack
- Prime IV Hydration gift card
My Transformation Challenge goals
My action goals for this challenge were to
- Attend a minimum of three OTF classes each week, with at least one of those being a strength class, for the duration of the challenge.
- Consume 130 grams or more of protein on at least five days each week for the duration of the challenge.
My result goal was to gain muscle mass…no matter how small. Any gain would be a victory.
My Transformation Challenge results
I did indeed meet my action goals. As it turned out, the attendance at Orangetheory was quite easy. I booked ahead and blocked out the time on my calendar. I even attended multiple sessions on some days (a traditional HIIT class followed by a strength class), as well as doing at-home strength and yoga sessions and taking outdoor walks.
The more challenging goal was hitting 130 grams of protein. In order to reach that goal, I started incorporating cottage cheese, Core Power Elite protein drinks, and tuna fish into my diet…in addition to my usual Greek yogurt, eggs, meat, peanut butter, almonds, edamame, beans, and other sources of protein. This was by far the biggest habit change for me.
As for the result goal…drumroll please…also a success, albeit a small success with 0.4 pound increase in muscle. At this point in life where it is easy to lose muscle mass, I’ll take any increase as a win. This graphic shows that I have had incremental muscle increases in the last two challenges.
And this graphic shows where in my body the most recent muscle increases took place. Notice the left shoulder getting closer to the right. My left shoulder is the one that had Frozen Shoulder less than a year ago, so that’s good news.
Top 3 lessons learned
- I was not getting nearly enough protein in my daily diet. It can be done, but requires my close attention.
- I am stronger than I give myself credit for. I can lift heavier than I think with close attention to form.
- I am on a winning streak (see prize drawings above). Maybe I need to go to Vegas or buy lottery tickets!
Related video
If you are not familiar with Orangetheory Fitness, you may find this video of interest.
Your turn
- Do you have any idea how much protein your typically consume in a day? Any suggestions for getting protein naturally, as opposed to protein shakes or powders?
- What is your favorite form of physical activity right now?
- What else is on your mind? Anything at all; I just love to hear from you.
Good for you. You did what you wanted in a way that helped you. Not sure how much protein I get in my diet but I eat Greek yogurt, eggs, meat, fish, raw nuts, edamame, and beans weekly. Seems like I might be doing okay.
It sounds like you’re eating a good mix of protein, Ally. The recommendation if you are trying to maintain muscle mass is .7 gram per pound of body weight. I was getting that. The recommendation if you want to gain muscle mass is 1 gram per pound. I was not getting anywhere close to that.
You’re doing so well with all your health and fitness goals Christie – I’m nowhere near that level of intentionality and commitment, so I’m a little in awe. Good on you for figuring out ways to get all that extra protein into your diet….something I probably need to increase in mine too.
Thanks Leanne. Health and fitness is a passion of mine, so that makes it a little easier to put in that kind of intentional effort. From what I am hearing, most of us could probably use a boost in protein, so you’re not alone there.
You have done so well to complete another Orange Theory Challenge Sue. This challenge sounds great, and I’ve loved following your progress over the years. Increasing protein is the one I struggle with too. Because I only eat meat about once in a month, my protein intake is a challenge. I’ve been having a protein shake every day, and to increase the protein just a little, have been sprinkling pumpkin seeds on my veg and salads. Using the theory that every little helps.
Thank you Jen. Getting enough protein is sometimes challenging even for us meat eaters, so I can imagine it’s even more difficult if you limit the amount of meat you eat. I agree with you that every little bit helps.
Hi Christie, how fascinating! I love a transformation challenge and have one in mind to do once I get my fractured ribs mended (long story) and my eye surgery over with (sigh)! You’re doing so well and it’s so interesting to get a closer look at your body composition and results like that. Getting protein into your diet naturally is something I’m trying to do. I shared my chia pudding recipe last week which is one way and I do resort to some protein shakes but otherwise I eat a lot of smoked salmon and chicken. I don’t like to have red meat more than once a week. I eat a lot of nuts and seeds. It’s a learning process isn’t it?! Thanks for linking up with #WWWhimsy ! xo
Yikes, I’m sorry to hear about your rib, Min. I hear that is quite painful, so I hope you are feeling better soon. I did flag your chia pudding recipe, and I plan to try it. Health and fitness is definitely a learning process and often two steps forward and one step back. I just keep trying to move in the right direction overall.
This is a great outcome Christie, you’ve done really well as I know how hard it is for women our age to gain muscle mass. I hear you on the protein side of things and thanks for the ideas to incorporate other things in our diet. I’ve just started using a protein powder as I’ve not liked any before but I’ve finally found one I can drink. #Teamwwwhimsy
Thank you, Debbie. I haven’t used protein powder yet, but I have started drinking a protein shake once a day. I just could not find any other way than protein powder or shakes to reach the recommendations. I found one that tastes good, that my stomach tolerates, and that received good reviews from the experts. That’s the best I can do.
Congrats Christie! I didn’t know you’d been going to Orange Theory for 7 years. Way to stick with it! I eat a lot of different kinds of protein, but I think I would have a hard time getting the amount recommended. And score on all your prizes-that’s fun!
Time flies, doesn’t it, Cindy?!? The protein recommendations are higher than I would have expected for sure. Sometimes the best you can do is eat a well-rounded nutritious diet and hope for the best. It was fun hearing my name called so many times and trying some new things.
This post has just made me feel guilty about lots of things. I’m a fail on all fronts at the moment. #WWWhimsy
Well, I hate to inspire guilt, Lydia. On the other hand, if I can inspire one small change in the direction you want to go, I’ll call that a win! Thanks for stopping by. Wishing you a wonderful week!
Congratulations on meeting all those goals! I’m working at getting in 100 grams of protein a day. I used to have three scrambled eggs mixed with cottage cheese, but I just had to stop. I actually really like eggs and loved them with the cottage cheese. But, eventually, I reached overload. I eat many of the same things you do except for the protein powders. I drink a Fairlife protein shake (30 grams) for breakfast and have Oikos Greek Yogurt (20 grams) for lunch with peanut butter and should probably add in the cottage cheese there. I do buy Fairlife milk with is several grams of protein, too. Dinner usually involves lean meats with legumes. It’s an entirely different way of eating…that’s for sure! But, it’s working for me.
https://marshainthemiddle.com/
I understand reaching overload with eating the same things over and over, Marsha. I love overnight oats with peanut butter and fruit, but I only have them 2-3 times a week, so I don’t get tired of them too quickly. I have been eating quite a lot of cottage cheese and greek yogurt lately (not together). I drink one Fairlife Core Power Elite with 42 grams of protein a day. That truly is the only way I can come close to meeting my 130 goal. As you say, it’s a new way of eating for me too, but it seems to be working. Good luck with your goals!