November Newsletter

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GROUP PERSONAL TRAINING

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

Experience the Orange Effect
You’re missing out on the fun. This is not only the best one-hour workout in the country. It is hands-down the funnest. The hardest part is walking through the door. After that, we take care of you. The energy. The music. The high-fives, the results and the smiles. You have to experience it. Call us at (250) 984-8056(Vic) or (250) 483-7444(WS)  to schedule your first session!*
 
*First time visitors and local residents only. Certain restrictions apply. At participating studios only. See studio for details. 

Share the ORANGE!
 

Refer a friend to come in to take their first class and receive an entry into the monthly draw to win $100 studio bucks! The more friends you bring in, the more entries you receive, so make sure you’re spreading the word!
*Referral must be a first-time member. Some restrictions apply. At participating studios only. See studio for more details.
 

Thai Coconut-Pumpkin Soup
 
Serving size: 3/4 cup
INGREDIENTS
  • 2 tablespoons olive oil
  • 2 cups chopped onion
  • 3 garlic cloves, chopped
  • 4 cups (1/2-in.) cubed peeled fresh pumpkin or butternut squash (about 1 lb. 2 oz.)
  • 1 large Granny Smith apple, cut into 1/2-in. cubes
  • 1 tablespoon plus 1 teaspoon red curry paste
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 3 cups unsalted vegetable stock (such as Swanson)
  • 3/4 cup light coconut milk
  • 1 tablespoon lime juice
  • 2 tablespoons cilantro
  • Lime wedges
PREPARATION
  1. Heat oil in a large saucepan over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add garlic; cook 2 minutes. Add pumpkin, apples, curry paste, ginger, and salt; cook 5 minutes, stirring often. Add stock; bring to a boil. Reduce heat to medium-low; simmer 25 minutes or until pumpkin and apples are tender.
  2. Place half of pumpkin mixture in a blender, remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Place soup in a bowl. Repeat procedure with remaining pumpkin mixture. Pour in coconut milk and lime juice, and reheat in pan if needed. Divide soup evenly among 8 bowls; sprinkle evenly with cilantro. Serve with lime wedges.
NUTRITION
Per serving
  • Calories: 147
  • Fat: 5.3g
  • Carb: 23g
  • Fiber: 2g
  • Protein: 4g

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 Westshore Facebook and Victoria 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!

 

     

With the holidays fast approaching, don’t forget to keep Orangetheory Fitness Victoria & Westshore as part of your routine. You know what goes great with egg nog? Burpees!!!
November holds lots of fun new things for both locations including OTF Splat Bingo, Tornado & 90-minute classes, free seminars and a party! Sign up for all these exciting activities is at the front desk of your home studio. Don’t miss out on the fun!
Stay tuned for upcoming promotions and events coming soon!
Best in health,
Team OTF Westshore/Victoria
OTF Westshore: (250)483-7444
OTF Victoria: (250) 984-8056

Chamber of Commerce Business Mixer

Nov 2nd
Where: OTF Westshore

When: 11:45am-1:15pm

6 Week Challenge Wrap-Up Party
Nov 3rd
Where: Olympic View Golf Course
When: 7-10pm with the Prize Draw starting @ 8:30pm.
Join us for snacks, drinks and fun all around. Lots of prizes to be won!
 
OTF Splat Bingo Begins!
Nov 7th

Sign up at the front desk starting Nov 1st for more details.

Tornado Classes

Nov 19th (WS) & 26th (Vic)

When: 10:30am
Sign up at the front desk today!

Seminars (free for members)
Saturday Nov 19th (WS) & Nov 26th (Vic)
12:30-1:00pm: Running by Kelly Guest
1:00-1:30pm: Rowing by Susanne Walker
1:30-2:00pm: Heart rate training by Shanell Stone
2:00-3:00pm: Nutrition by Dr. Jen Dyck
90 Minute Classes

Dec 3rd (WS) & 10th (Vic)

Sign up at the front desk starting mid-November.

Robyn Anderson 
What was I doingbefore OTF?
I was practicing hot yoga a few times a week, enjoying the warmth and the sweat I got from the hot room but wasn’t necessarily challenging my cardiovascular system. In the past I’ve belonged to a fun bootcamp group but couldn’t stay committed longer than a year. I’ve found it difficult to find a sustainable program that works for my schedule and that gets me results.
What made me decide on trying OTF?
My friend Michelle suggested we try signing up back in November. I scoped out reviews online and knew that based on what people were saying that it would be something I wouldn’t regret trying! To this day I am still thanking Michelle for being so persistent about signing up!
How did I feel when I first started OTF?
I still remember my first class and how scared I was at the thought of being on a treadmill in front of all of these other people for such a long period. I got over that pretty quickly as the blocks are in bite sized amounts and all you have to focus on is getting through each base, push or all out and they usually max out at 3 minutes. I also remember feeling super motivated by the energy of our trainers and the excitement of being a part of something new!
How do I feel today at OTF?
Today I couldn’t imagine my life without OTF. The community is like family, and it’s like having my daily dose of positive vibes!
What improvements have I experience since joining OTF?
The beauty of OTF is that I’ve been able to measure my achievements through the steady increase in my achievements on the treadmill and on the rower. My biggest competition was always myself, but with OTF I can celebrate each class I complete by hitting goals on the floor with weights, my splat points, or even just sticking to a sprint on the treadmill for 60 seconds. There are usually high fives at the end of each class and this is enough to make me want to return the next day!
Who have you inspired through OTF?
I am constantly sharing my love for OTF with all who I encountered at work as my passion for it feels infectious!  However, seeing the positive influence it’s had on my sister has been the most exciting. She signed up on the mainland and attended all throughout her pregnancy. Not only does she look amazing, but it kept her feeling incredible and spirits high.
What do you LOVE about OTF?
The confidence that it’s given me to set a goal and work hard for it and then achieve it has been what I love the most!  When I chose my wedding dress last April, I knew I had 1-4 inches in certain places to lose in order to fit the dress size I desired. It wasn’t a crazy huge goal, but I wanted to feel strong for my wedding day. The best feeling was zipping on that dress and seeing it fit perfectly a few weeks out of the wedding. The staff that are always there waiting for you with a huge smile are another part of what I LOVE about OTF. They are the ones that push you a little harder and celebrate in your successes with you and their continual motivation keeps you lit up on those days that you may doubt your capabilities. I can’t wait to continue on this OTF journey and knock out this upcoming 6-week challenge and then beyond.

Do Your Shoes Fit?
Regardless of fitness level, having the right shoe and correct fit catered to your foot and specific type of activity often means the difference between participating to the best of your ability and having to take recovery time. Proper shoe size, shape, stability and style is essential to injury prevention, especially in the foot, shin and calf and optimum personal physical performance. You will be ahead of the shoe game with some basic knowledge on how to keep your feet and legs happy and injury free. When purchasing a new pair of shoes, it is key to have a podiatrist or other shoe professional watch you walk, jog and/or run to view your stride and footprint. On top of having a professional size your foot and watch your stride, it’s advised to replace shoes frequently and have multiple pairs for various types of activity. The general guideline for replacing shoes is 300-500 miles. There are a lot of questions on whether or not shoes used indoors (on treadmills) need to be replaced as often, even if they do not show wear and tear. The answer is unequivocally yes, as even though your shoes may not show wear outside, the support and stability will likely be worn out. When staying active, it is recommended to not multitask in fitness shoes as it adds stress to the stability and support systems of the shoe fabric itself. Ultimately, shoes should not be selected based on color or sale price, rather foot size and shape, walk/jog/run stride, mileage and comfort. Happy feet mean a happy body and increased performance.

Q: Why is the Orangetheory Fitness HIIT Workout better than all other HIIT workouts?  
A: One of the barriers to getting the most out of HIIT workouts is knowing whether you’re pushing hard enough during the high-intensity bouts, and whether you’re backing off enough during the recovery periods. At Orangetheory, we use heart rate monitors to break down various paces and effort levels into hard data to help guide your workout.   During an Orangetheory workout, you work through five-zones. During the hour, you’ll are asked to perform at 84% or higher of your max heart rate (zone 4 and 5), for 12-20 minutes. Remember, those high-intensity 12-20 minutes are dispersed throughout the 60-minute workout and include running, rowing and strength exercises.   For instance, during a treadmill workout in an Orangetheory class, your “base pace” is 71-83% of your max heart rate, your “push pace” is 84-91% and your “all-out” sprinting is 84-100%. Instead of trusting your perceived effort, you have cold, hard data to guide you through the workout. Those numbers are displayed on a big screen to help you keep track of things like calories burned, average heart rate and max heart rate. You are also sent a training report after the fact so you can monitor your progress over time. No other HIIT training offers you this opportunity.
Orangetheory Fitness Westshore/Victoria, OTF Westshore: Unit 133, 2945 Jacklin Road,OTF Victoria: 1010-2 Yates Street, Victoria, BC V9B 5E3/V8V 3M6 Canada

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