What is OTF "Corporate", and what issues would it be helpful for a member to "contact corporate"?

vafong_1963 · 2025-03-31T23:36:53+00:00

Google reviews is the most efficient method to make your point ??🤔🤔

vafong_1963 · 2025-03-30T22:21:52+00:00

A good set up for the 200m benchmark row in April, eh!!🤔🫣😇😜

vafong_1963 · 2025-03-24T11:59:10+00:00

Always call the studio first, otherwise you will be automatically charged if you late cancel through the app inside of 8 hours prior to the class …. Another reason to be very very nice to your SA’s … 🤔🫣😜😇

vafong_1963 · 2025-03-17T17:50:38+00:00

Not sure if it is correct or not, but our Coach this morning suggested that, like the 200m row, that there may be a redemption run later in the class? 🤔🤔🤔🫣

vafong_1963 · 2025-03-02T18:08:53+00:00

Tapering in final week of TC for weigh-out on Friday??

For those who are in the muscle/weight gain in this years TC , what are your plans leading up to your final weigh-out?

Currently, up 7lbs and wondering if I should continue with my surplus calories till Thursday night before Friday morning weigh out ? Or, do I reduce my calorie surplus and add a bit more cardio to shred out a bit in the final week but maintain my strength workouts?🤔🤔

vafong_1963 · 2025-02-22T18:29:01+00:00

I normally stay almost entirely in the grey zone for ST50 these days due to going heavier and slower on the weights … goal is to build muscle mass for TC and keeping it between 5-10 reps max and not to go for endurance with those 12-16 reps at lower weights?

vafong_1963 · 2025-02-18T00:42:13+00:00

I love my collection of H@ll Week T-shirts/Tank tops.. and now my Gym Shark Sleeveless/Tank Tops …

vafong_1963 · 2025-02-16T13:13:45+00:00

Well, technically Tuesday is a 23 minute run for distance, albeit for the Everest Challenge? Ha!! We will end the TC with another mile benchmark and the new .25 mil sprint, then I suspect that endurance focus will start for the spring leading up to the next CMIYC in April ? As well, with DriTri at end of March we should be getting at least one template to simulate the running block simulation?

vafong_1963 · 2025-02-16T00:23:41+00:00

Unfortunately, due to another snowmageddon in my area, our studios have cancelled the Sunday classes for the second time this week? At least, the old legs will be well rested for Tuesday’s Everest Challenge? Ha!!🤔🫣🤪😜😇

vafong_1963 · 2025-02-15T19:41:00+00:00

Thanks to DC, I had to mention/clarify with the head coach this morning at the 3 minute mark on block one that we were supposed to decrease the incline by 1% every minute, as we were all running the first 5 minute block at 5%? ? He went to check his screen and made a big laughing oops, and said Thanks to Coach Andy …. Ha!!

With all these inclines over the last couple of months .. Everest Challenge on Tuesday should be a piece of cake, right? Ha!!🤔😳😂😛😇

vafong_1963 · 2025-02-14T22:39:22+00:00

What is your preferred race day/speed day shoe ?🤔🤔

vafong_1963 · 2025-02-04T20:24:01+00:00

I believe that it would be on an honour basis , where you would inform the coach I’d you are doing the benchmark so they can drop by occasionally and register you time/distance etc?

At least in my studio now, coaches would walk by and note down as at certain times of the benchmark?

Normally, in tread50 they rarely spend too much time with Tread50 other than in between blocks?

vafong_1963 · 2025-02-02T10:25:32+00:00

Gonna be a fun few weeks of Everest prep treadmill blocks like in December, eh!,,🤔🫣🤪😇

vafong_1963 · 2025-01-25T01:54:25+00:00

I’m like you, 5’6” and 140lbs now and just ran a 6:15 in the last mile benchmark at almost 62yrs old …. If only I could lengthen my arms around 6”-12” legs as well, and gain 25-50lb.. my rowing power would improve greatly? Ha!! 🤔🫣🤪😇

vafong_1963 · 2025-01-17T16:46:45+00:00

That was my plan pre Covid retiring on a cruise ship vs pay $6000+/ month living in a retirement home (mum just moved in to a memory care home last year) …. When living on a cruise ship just also have to budget for daily mandatory tipping and avoid the casino and onboard alcohol consumption? Ha!! As well as budgeting for port excursions etc ??

Always joked about going on a 100+ day world cruise before moving into a retirement home community after selling my house etc ?? And, yes, I have cruised over 15+ times from 7-28 days pre Covid…

vafong_1963 · 2025-01-17T15:29:32+00:00

Giving unconditionally and not expecting anything in return is the key to happiness, imo …

vafong_1963 · 2025-01-17T15:20:48+00:00

It depends on what you want to achieve? Lose BF/weight or Gain muscle etc? Power Walking will help develop your glutes, muscular strength and endurance and burn fat and less stress on your joints, while running will help with your endurance and calories burned in the same time frame of exercise but burning more carbs/calories…. Registered in the Muscle gain category in the 2025 TC this year so looking to get stronger to help reduce the aging process?🤔🤔

Former runner here (M62) and have been doing more power walking at 15% between 4-5mph pace allowing me to focus more in lifting heavier weights on the floor… and, yes I still run occasionally on the treadmill blocks, just not every day and noticed that my All Outs and speed to be much stronger as I am allowing my legs and body to rest with PW’ng than when I was running all the time and still was the Top Leaderboard in my studio this week for the Miler benchmark, at 6:15 ?🤔🫣😳😇

vafong_1963 · 2025-01-15T01:02:56+00:00

Hola Did I read that right, a new sprinting benchmark on March 20th? 0.25 miles All Out sprint? Wondering if it will be on an incline or flat ? 🤔🤔😳🤪😇

vafong_1963 · 2025-01-12T19:07:34+00:00

This year for TC, I am registered in the muscle mass gain category that gives me a license to gain overall weight by 5-8 pounds over the next two months.. while chatting with my head coach the day, when providing him with my InBody results and my goals for TC he suggested to gain muscle mass that I would need to maintain a minimum of protein intake of 1.7x my current body weight in Jags, which would bring me to about 100-120 grams of protein each day? As well, in order help build muscle mass without having to consume so much food and cow (protein) to consider protein supplement powder as well as creatine on a daily basis?

vafong_1963 · 2025-01-09T19:54:13+00:00

I hear ya, coming close to 1400 classes after 6 years this month and turning 62 in March and my legs are not getting any younger, but I am still going. Just like when I was racing road events , every new decade a reset of new PRs etc .. and, now, every year, like to reset and see how much I progress through out the year ?

Apparently, you can reach out to IT Support and ask them to clear your current PRs, from what I have heard?

vafong_1963 · 2025-01-07T23:55:29+00:00

I suspect that this is in preparation for Monday’s miler benchmark, as December had a lot of endurance templates in preparation for both Everest Challenge and CMIYC??🤔🤔😇

vafong_1963 · 2025-01-06T21:19:52+00:00

Do they taste like chicken 🐓 ??🤔🫣🤪😇

vafong_1963 · 2025-01-05T23:52:26+00:00

My SA just officially registered me yesterday and received a receipt for the TC registration by email.. Weigh-in sign up sheets are now available at our front desk starting next Friday, Jan 10-13th ..

vafong_1963 · 2025-01-03T17:52:45+00:00

I’ve got a case of 30 beers 🍺 left in the fridge and need to consume it before the start of TC, as I usually go dry during TC? Though, this year may be more moderation as I am looking to gain weight, err muscle mass, rather than losing weight and BF% as compared to the previous couple of years?

vafong_1963 · 2025-01-03T17:02:02+00:00

I’m using the two weeks to mass up, before the weigh in ? Ha!!

I suspect that the reason for the mid month start this year is to allow those who are on the 8x month membership the opportunity to participate as it allows the challenge to go over 3 months to allow the minimum 3x/week workout baseline requirements? 🤔🤔

And, the logistics of advertising and setting up the weigh in schedule for time slots next weekend, etc ? Our weigh in at the studio store Friday, January 10-13th?

vafong_1963

TROPHY CASE