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BEGINNERS TO ADVANCED
BUILD ENDURANCE, STRENGTH AND POWER
60 MINUTE WORKOUTS
BURN 500-1,000 CALORIES**
CONTINUE BURNING CALORIES UP TO 36 HOURS POST WORKOUT
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*First time visitors and local residents only. Certain restrictions apply. At participating studios only. See studio for details.
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Do you have that friend who is looking for something different? Or that friend who has done the same thing for ever? Encourage them to try an Orangetheory class and put your name down as their referral. Why…because we want to give you $100!
*Referred friend must become a member. Some restrictions apply. At participating studios only. See studio for details.
Lemon-Garlic Shrimp with Radish and Green Bean Quinoa
Serving size: 4 oz. shrimp and about 1 1/2 cups quinoa mixture
- 3 tablespoons butter, divided
- 1 cup chopped red onion
- 5 teaspoons minced garlic, divided
- 1 cup uncooked quinoa, rinsed and drained
- 1 1/2 cups water
- 3/4 teaspoon kosher salt, divided
- 8 ounces microwave-in-bag haricots verts (French green beans), halved
- 8 radishes, quartered
- 2 tablespoons fresh lemon juice, divided
- 1 tablespoon olive oil
- 1 pound frozen peeled and deveined medium shrimp, thawed
- 1 teaspoon grated lemon rind
- 2 tablespoons chopped fresh flat-leaf parsley
- Melt 1 tablespoon butter in a medium saucepan over medium-high heat. Add onion and 2 teaspoons garlic; sauté 2 minutes. Add quinoa; cook 3 minutes, stirring frequently. Add 1 1/2 cups water; bring to a boil. Reduce heat; cover and simmer 12 minutes or until liquid is absorbed. Remove pan from heat; let stand, covered, 10 minutes.
- Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 1/4 teaspoon salt, beans, and radishes. Reduce heat; cover and cook 6 minutes, stirring occasionally. Remove pan from heat; stir in quinoa mixture, 1/4 teaspoon salt, and 1 tablespoon juice.
- Heat another skillet over medium heat. Add remaining 1 tablespoon butter and oil to pan; swirl until butter melts. Add remaining 1 tablespoon garlic; sauté 1 minute. Add shrimp; cook 3 to 4 minutes or until done. Remove pan from heat; stir in remaining 1/4 teaspoon salt, rind, remaining 1 tablespoon juice, and parsley. Serve with quinoa mixture.
- Calories: 386
- Fat: 16g
- Carb: 38g
- Fiber: 6g
- Protein: 23g
You can now take your OTbeat to the streets. Track all of your in-studio and out-of-studio workouts, set your own challenges, monitor your progress and more with our free and easy-to-use app. Download it now on the App Store and on Google Play.
Click here to download the guide on to properly wear and care for your OTbeat LINK.
Remember to like us on Victoria Facebook
or Westshore Facebook
and follow us on Twitter
so you can keep up to date with all the great promotions and events the OTF team has to offer!
The holidays are coming so don’t forget to keep Orangetheory Fitness Victoria & Westshore as part of your weekly routine!
Our 6-week challenge continues to the end of October and you can join all the way up until the last week. All it takes is 1 entry to win and you could be flying away for the holidays! Join us 3-4 times a week for entries into the grand prize draw. Entry for the challenge is only $25 and partial proceeds go to a local charity (to be announced).
October is also a great month to challenge yourself and set some new goals, whether it be increasing that push pace or coming 2 or more times per week, set that personal goal to keep yourself motivated during those rainy & cool fall days!
Best in health,
Team OTF Victoria & Westshore
The stickers are looking good…and so are those Diamonds! We are sending out some mid challenge love to our 200 members participating. Keep your eye on the prize and you may end up in the sky…for free!
Victoria has turned 2
It is our Second Anniversary and we want to thank all those, past and present members, who have helped inspire, motivate, and change other people’s lives in Health and Wellness. In the past 2 years members have participated in 6 week challenges resulting in over $8000 being donated back to the local community. On behalf of our entire staff both in Victoria and Westshore, Heath and Troy want to thank all of you for your continuing support.
6-week Challenge Celebration Party
Thursday, November 3rd @ Olympic View Golf Course, Colwood
7:00pm-10:00pm – Prize draws start @ 8:30pm
Come join us for drinks and snacks and mingle with our other awesome members!
Free to attend for all member even if you are not in the challenge.
Something a little different is coming to a studio near you… Challenge yourself and achieve those goals! A great ending to the 6 Week Challenge!
Halloween Costume Contest
Monday, October 31st
Show case your best 60’s 70’s 80’s or 90’s Fitness Attire for your chance to win some great prizes. Must attend a workout on Monday October 31st to be entered. Winners decided on Thursday November 3rdat the Party!
Tornado/90 Minute class
New classes to be added
Keep the excitement going in November with a new challenge. Details to follow soon!
What was I doing before OTF?
I had tried dropping into the Rec Center, I had purchased an at home piece of equipment … We all know what happens to those bulky laundry holders. I’d get inspired by friends for a short bit of time, but never found anything I stuck with.
What made me decide to try OTF?
I had gained weight slowly over the past 6 years and my activity level was dropping as my kids were getting older. I no longer went with them to the park, I waited in the lodge while they snowboarded etc. I had just turned 40 and I knew that you are more susceptible to gain weight as you age. Thanks hormones. I did not want to start the next 20 years of my life already well in the overweight range at 5′ 5 ½ and 182 lbs. Something had to happen, and I knew it. I had received a targeted ad on Facebook and laughed as I remembered my teenagers coming home from the mall and telling me about the guy in the orange tuxedo outside of Fairways. I had been stopped at the table in the mall before OTF opened, but I wasn’t in the right mindset. Feb 19th I dropped the kids off at the movie and entered the mall by Fairways. I usually enter by the Shoppers/Starbucks entrance. OTF was open and I popped in to see what it looked like. Troy was working and in about 5 minutes had me signed up for my first class the next morning.
How did I feel when I first started OTF?
Exhausted and Excited. I was hooked instantly. I had a few moments along the way when I felt that I wasn’t supposed to be there. One class in particular I felt inadequate and frustrated. I could barely hold a plank and some of the “moves” baffled me. What is a pop jack? It’s the support and encouragement that I received from the trainers that kept me coming. I was having some discomfort in my wrists and the trainer gave me a ball so I wasn’t bending at my wrists as much. Two classes later we were doing lots of push-ups, planks etc., and a different trainer asked me how my wrists were feeling and if I needed a modification. Another shout out to the trainers – At that point I knew I wasn’t just a monthly membership fee but that they were doing all they could to give each member the attention needed to reach their goals safely and effectively.
How do I feel today at OTF?
Exhausted and Excited! I’m still hooked.
The variation class to class is fantastic, each day is new. I never feel like “I’ve done this before”. I do have my favourite style of workout, but they all kick my butt. Going to a gym without the benefit or a designed program and a trainer to motivate you for 30 more second, I would never have achieved the results I have.
What improvements have I experienced at OTF?
My old push pace is now my base and my old all out pace is now my push pace. My fitness level has improved exponentially and I love the way I feel. Some of the exercises are still a little challenging for this generally uncoordinated girl – but I’m still working on it. I can plank, I can do a proper pop jack and just recently I was able to do a squat where my butt hit the bench. Oh – and I’ve lost 30 lbs!
Who have I inspire?
I’m not sure. I know my friends are proud of me for the effort I’ve put forth and the changes that I’ve made. There are defiantly more walks,, more mother/daughter yoga and Aqua fit classes and home workout videos being done in my circle of friends. There is more conversation, awareness and a want for something more. The important thing I’ve learned in the last 7 months is finding something that works for you and supporting those around you.
What do I love about OTF?
The Trainers and their inspiring enthusiasm. “You’ve got this baby!” , The community feel you get from working out with the other members, you’re all working at your own pace, your own speed – I’m a power walker and I know I’m getting as much out of the workout as the guy beside me who is running – there is no competition here, it’s all about the conversation you have with yourself.. Most of all – I love the life it’s helping me re-create.
Motivation from Shanell
The 6 week challenge!
The challenge doesn’t come with the actual commitment, we have a goal, we recognize this and we know what we need to do to reach it. It’s not the overall thought of 6 weeks, we know that time is going to pass whether we’re working out or not. I don’t feel it’s even the amount of classes we know we need to do in a week to receive our entries to win a fabulous prize. It’s the sacrifice. The sacrifices of time, of favorite foods and beverages, of sleep, of energy. The struggle, not only to sit on the toilet, but to rearrange our schedules, plan out our meals, power down our electronics and get enough sleep, to channel our energy into different outlets, becomes the real challenge. We might only take on and master one of these at a time. These steps however, are saving our lives. This one beautiful body we have, is our very own. This hit home recently when a friend said to me “I know what a cheeseburger tastes like, I know that I love it, but I’ve never known how it feels to love my body.” Thanking your body and appreciating where your body is at along the journey is an amazing growth experience in itself. Throughout the 6 week challenge, I don’t hope for everyone to reach their “goal weight”, to be able to bounce a quarter off their butt, I hope for everyone to become more patient, more loving to their body, feeling stronger and more healthy. If we worked as hard for ourselves, as we do for our children, our jobs, our spouses, our bodies would reap such benefits. With a participation based challenge, the goal at the end of it all is consistency. Making fitness a part of our regular routine, changing sacrifices into priorities.
My Trainer Tip is to not put so much pressure on yourself. Recognize where your energy is at, may it be 70%, and know that it’s not the same from one day to the next. Your speeds, your weights are going to be different from one day to the next, and that’s ok.
Simply, put into action the things we already know are good for the body, give your body the ability to be the best that it can be.