Transformation Challenge 2019 results
Real transformation requires real honesty. If you want to move forward – get real with yourself.” ~Bryant McGill
We’ve come to the end of the 2019 Orangetheory Transformation Challenge, and in the spirit of real transformation requiring real honesty, I’m laying it all out here for you today–the achievements, the struggles, and the lessons learned.
Workouts
If it doesn’t challenge you, it doesn’t change you.” ~Anonymous
Achievements
Over the course of the eight-week challenge, I completed 24 Orangetheory workouts, earning 747 splat points (minutes spent at 84 percent or more of max heart rate) and burning an estimated 12,522 calories. I also completed eight yoga sessions, six stationary bike rides, five runs, and one walk. That’s roughly 1,875 minutes of physical activity. I am also pleased to report that I’ve increased the weight I am lifting in every category, which was one of the goals I set in my personal coaching session.
Struggles
In addition to increasing the weight I was lifting, I set a goal to gain 1.8 pounds of lean muscle mass. While I did go in the right direction with a gain of 0.7 pounds, I finished the challenge at 58.9 pounds of lean muscle mass, short of the 60-pound goal.
I also had hoped to increase my speed and comfort-level on the treadmill. While I did increase my base speed by 0.2 miles per hour, the treadmill and I still are not running friends. We’re firmly in the walking-friend zone.
Lessons learned
I am stronger than I give myself credit for. There is no need to be afraid of the heavy weights. If I start too high and muscles fail, I can always back down. If I start too low, I will never know what I could have done. If I continue putting in the work, the muscle mass will come with time.
A big reason I don’t enjoy running on the treadmill is because I don’t like giving control of my speed to the belt. In other words, when I run outside I can vary my speed at my whim, per step if I want to, and even stop suddenly, and I won’t fall down. The consistency of the treadmill is too much pressure for me. For now, I will remain a speed-walker on the treadmill and save my running for stationary surfaces.
Nutrition
To eat is a necessity, but to eat intelligently is an art.” ~La Rochefoucald
Achievements
I have turned Sundays into food prep day. I love discovering new recipes and eating healthy home-cooked food throughout the week. I even enjoy the cooking. It’s not so much a chore as it is a hobby with rewards. If only I could learn to enjoy the cleanup!
Struggles
I still have a serious dependence on dessert with my coffee–not just occasionally, but every night. Also, bring me a baked good at any time of the day, and I will eat it (all of it). I have no doubt that I would see more progress on my fitness goals if I could break up with sugar, but I’m not at a point where I even want to consider it. That said, there is hope. I used to feel the same way about the convenience of my processed, frozen lunches, and I managed to give them up. Maybe someday I’ll turn my back on the bakery too, but not now.
I have found that when I am eating healthy, I also portion the food better. When I do splurge on a less healthy food, I tell myself I’ll just eat less of it. I start out with good intention, but then once I’m physically satisfied, I just have to eat a little more. In the end, I almost always end up overfull. Maybe it’s the thought that this is a “some-time” food and I won’t eat it again for a while, but whatever the reason, I overeat when I eat junk.
Lessons learned
Food can be good for you and taste good! And preparing good-tasting healthy food doesn’t have to be overly time-consuming or difficult. There are a lot of quick, easy-to-prepare recipes out there.
Results are based on how much you are willing to invest. It’s all about balancing priorities. I worked hard and improved my nutrition and lost 0.7 percent body fat. If I wanted to give up dessert and eating out, I no doubt could have lost more. I’m okay with my choices.
In summary
Don’t fear failure. Fear being in the exact same place next year as you are today.” ~Michael Hyatt
After last year’s challenge, I noted that change is difficult and transformation usually does not happen dramatically overnight, but more often occurs gradually, one step at a time. True to my word, I’ve continued my gradual progress, heading slowly, but resolutely in the right direction. If I go back to my very first scan, I’ve lost 6.6 pounds and 4.3 percent body fat and gained 0.9 pound of lean muscle mass. Considering my age, and the body’s natural tendency to want to go the other direction, I call that success!
Your turn
- Most tempting snack–salty or sweet?
- Favorite form of physical activity?
- What was the last book you read?
- What’s on your mind? Share anything you’d like.
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Hi, Christie – I just love the quotes that you have including in this post…especially your own!
My favorite is,
“I am stronger than I give myself credit for. There is no need to be afraid…. If I start too high…I can always back down. If I start too low, I will never know what I could have done.”
That is brilliant…and so very true!
Thank you Donna. I don’t know why I’ve carried around this image of myself as weaker physically than the average person in my class. When the coach would say, “Pick up at least 15 pounds,” I’d grab the 12s, thinking surely she didn’t mean the 57-year-old lady. But guess what, when I decided to go for it, I found out not only could I lift the suggested weight, but sometimes more. I’m not aiming to be a bodybuilder, but I do want to be strong enough to care for myself and enjoy strenuous activities for decades to come.
Ditto what Donna said. Great quotes. I think I get too comfortable in my workouts and don’t push myself to run further, faster, lift more weight, do more reps. Have begun to shake things up a bit. We’ll see if there is any noticeable progress.
Most tempting snack–salty or sweet? Sweet. I could have written (although not as eloquently) exactly what you said about eating every bite of a baked good, having a relationship with sugar, etc. and enjoying dessert with your coffee and not coffee with your dessert.
Favorite form of physical activity? Running or hiking or walking.
What was the last book you read? Girl, Wash Your Face
My natural tendency is not to push myself too hard either, Leslie. That’s one reason I started going to Orangetheory. The coaches push me to try harder, but not harder than I am ready to go. I’ve heard that book name a few times now. I guess I’m going to have to check it out.
I’m looking to start cooking more and eating more healthy. Portion control, especially bread, pasta and potatoes, will be my focus. And drinking more water. Thanks for continuing to post about your thinking on nutrition…. and I love the quote, “To eat is a necessity, but to eat intelligently is an art.” I’m going to be thinking about eating intelligently now!
I really have enjoyed the cooking, Pat. Once I’m retired, I may do more of it. Right now I’m a weekend cook, and my husband is kind enough to fix dinner during the week. Portion control is a struggle for me at times–especially those foods you mentioned. I do find that it helps me to measure out the portion I plan to eat and put the rest out of site. Also, chewing a piece of gum or brushing my teeth helps me put an end to the grazing.
There is a lot of good advice here Christie, thanks. I’m proud of your dedication and persistence over a long time. I usually crave a salty snack over sweet, but love dessert as well. My favorite exercise is power walking, but it has to be nice weather.
Thank you Cindy. I actually really like sweet and salty too, depending on my mood. Sometimes I like them combined! It’s just about walking weather for us!
You have accomplished so much! I struggle with portion control too. Not only are my eyes bigger than my stomach, but – especially when I’ve done the cooking – I feel that I should be able to eat as much as my husband does. I know, crazy, huh? Fortunately, I keep my weight under control with intermittent fasting. Now, I need to focus on getting in better shape by challenging myself to go further, faster, etc.
It truly isn’t fair that men can eat more than we can, is it Janis? I think I actually do eat as much as my husband. Thus all the working out!
My husband and I had a wake-up call when we vacationed in a warmer climate and had to put on our shorts again. Whoa!! Since we’ve been back, we’ve worked very hard to eat healthy and we’ve both already seen the results. Eating healthy is actually easier than eating the things that take time to prepare (casseroles, pasta, anything with a sauce). I’ve even become a fan of sweet potatoes!! And I finally got back on the treadmill today. I’m a walker, not a runner. I’m not sure I can pick between sweet and salty. Unfortunately, I love them both!! Just depends on my mood, I think. Congrats on doing so well.
That first bearing of flesh in the summer can be shocking, can’t it Linda? I’m with you on loving both sugar and salt–sometimes combined.
I am impressed! Christie, you look great!
Your quotes me a lot to me. I don’t feel challenged when I exercise, but every once in awhile when I work out I do really exert myself. And, it feels GREAT!
I am working on getting rid of my “menopausal baby belly”. I need to challenge myself to change my body.
Thanks for putting yourself out there!
I also am interested in Janis’ intermittent fasting. My 33+year old son told me that “I.F.” was the only way I would get rid of my “menopausal baby belly”! : )
Hello Ruthie and welcome! It’s easy to get in a routine with exercise and not really push ourselves. I know I needed someone else to push me out of my comfort zone. I have heard people talking about intermittent fasting, but I’ve never tried it myself. If you decide to do it, I’d love to hear about your experience. The aging process isn’t particularly kind to our bodies. If I start feeling negative towards some perceived imperfection, I remind myself how grateful I am to have a strong, healthy body and to have the privilege of growing older. My grandma (when she was in her 80s) used to tell me, “It’s hell getting old, but it sure beats the alternative!”
I have a disability that prevents me from moving very much, so I have been trying to walk more. Baby steps, you know. I have started eating better, and trying to do it without spending three fourths of my income at the grocery store. Part of my plan is to grow at least some of my food. Over the winter, I had a small winter vegetable garden in my flower garden. Broccoli, kale, chard, and parsley thrived in even the coldest temps. I am getting ready to plant some english peas, tomatoes, potatoes, and basil. I don’t get much of a harvest from my tiny garden, but it does give a bit of exercise, and a lot of joy.
I love your idea to use gardening as an opportunity to add more fresh produce to your diet, move more, and cultivate joy. It’s a win-win-win! I’ve never thought of winter as an gardening opportunity. Of course, our yard was under a blanket of snow all winter. Spring is just now making itself known, and I couldn’t be happier. Thanks for stopping by!
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Thank you Donna!
Hi, Christie! Congratulations on completing the Transformation Challenge successfully! I’m especially interested in how you know what your lean muscle mass is. I will have to research that. I, too, would like to increase the amount of weight I use during my workouts. Today was a power day, and we were encouraged to lift heavy, so some of the exercises I did were with the heaviest weights I’ve ever done them with, but it was definitely a struggle. Like you, I walk on the treadmill. I used to be an avid runner, but a little over a year ago, my right hip couldn’t take it any more. It’s been much better lately, and I did actually run for 90 seconds during yesterday’s workout, and it didn’t bother my hip. Maybe I can ease back into the running, but it will be a gradual thing, for sure.
Most tempting snack? I love both salty and sweet. My latest favorite salty one is Wavy Lay’s and Dean’s Onion Dip. Tonight I watched Master Chef Jr., and they made cakes. That got my mouth watering for a piece of chocolate cake and a cup of coffee. It’s a good thing we had no cake in the house!
Favorite physical activity? Lately it’s biking.
Last book I read? Life Is Good – The Book
Hello Gale! Way to go on the heavier lifting. That always feels good. I used to feel like if I was struggling, the weight was too heavy, but now I know, as long as my form is good (and the coaches tell me if it’s not), struggling is good. It’s how you grow stronger. Before and after the challenge, the OT staff did scans with a machine called InBody Scan that determined the lean muscle, fat, and water content of our bodies.
I’m with you on loving salty and sweet. Sometimes one leads to the next. I have a sweet and then I need a few salted almonds to counteract the sweet, or after a meal, I need a little sweet to finish things off. Do you recommend Life is Good? I’m always looking for a good book.
Hello, again, Christie! When I did the Transformation Challenge at my studio last year, they didn’t do any kind of scan. That sounds very helpful. I’ll have to ask about it next time I work out.
I do recommend Life is Good. It’s written by the two brothers who created the line of Life is Good t-shirts. In it, they tell about how the company got started and the company philosophy of optimism. They explain the 10 Life is Good superpowers, devoting a chapter to each and giving ideas for implementing them into your own life. You strike me as a very positive person always looking for the good in life, so I think you would enjoy the book. I was ordering one of their t-shirts on-line for my mother-in-law, and I saw that they had a deal where you could get a t-shirt AND the book for $35, so I went for it. I post a lot of my finished books on Paperback Swap, but I’m saving this one to refer back to from time to time.
Thanks again Gale for the book recommendation. I bumped it up on my list, as I am intrigued by your description. I do recommend the scan if it is available to you. It’s quick and painless and provides helpful information. Happy Monday!
Hi Christie – congrats on successfully completing the challenge for another year. Answers to your questions:
Most tempting snack– potato chips (and form of fried potato + salt is fine by me)
Favorite form of physical activity – walking (tho I’d love to say running – never going to happen)
What was the last book you read – The Choice by Dr Edith Eger – very thought provoking.
What’s on your mind – retired/unemployed/looking for work/re-inventing??? Labels for me atm.
Thanks for linking up with us at MLSTL and I’ve shared on my SM 🙂
Hi Leanne. Thanks for playing along. Just about any form of potato is high on my list. Yummy! I do love walking outdoors. There’s something about physically moving and being in nature at the same time that is magical. I’ve added The Choice to my reading list. Good luck to you in your reinvention. Making that transition (albeit slowly for me) is what started me blogging in the first place. The big question–So what? Now what? I look forward to seeing where this journey takes you next.
Well done Christie and that eight weeks sure flew by. I love keeping myself accountable and it seems that the Transformation Challenge does that for you. I love to run, do yoga and recently started back with my strength training through Strong Healthy Women. Currently my running friends and my daughter are preparing for a half marathon. We are stronger than we think and I believe your results show you that. Congratulations and thank you for inspiring us at #MLSTL. Have a great week! xx
You are so right, Sue. Those eight weeks really did fly by! I do like having something to work towards when it comes to my fitness goals. It keeps things interesting and keeps me motivated. Next month I’m doing a walk for melanoma awareness, and in a couple of months, I’ll start training for a 10k this fall. It sounds like you have a great mix of cardio, strength, and stretching in your routine. We are often stronger than we think, and not just physically but mentally and emotionally as well. Have a lovely week!
Congrats on your success! My fav snack would be anything chocolate but am slowly giving up sweets, trying to get away from eating and drinking anything with sugar.
I so admire that Dee. As I’ve said, sugar is a tough one for me. I’ll eventually follow your lead and move away from sugar. I’m not there yet. Good luck to you.
It’s not easy Christie since I’m a chocoholic and enjoy Dr Pepper and Coke!
Well, I admire the effort and I am pulling for you!
Thanks ♥ I’ll send good thoughts your way so you can get away from sugar too!