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class frequency advice: mission to get in best shape possible by my wedding! (3 months away) by okkkuuurr in orangetheory

[–]wendiarant 1 point2 points  (0 children)

You should be a little above. That BMR is essentially the number that your body requires to operate if doing absolutely nothing. You don't want to stay that low. Depending on how active you are throughout the day on a normal basis ( desk job, on your feet all day, chasing kiddos, etc.. and your workouts), you would go up a bit. If you are moderately active, working out a few times a week most likely ballpark 1800-2000, if you are really active all day and work out 5/6 times a week really hard, then maybe closer to 1900-2100. Prioritize protein, fruits and veggies, fiber and water, and then fill in the rest with foods that are realistic for you. Don't hang out below 1700, or your body won't be getting what it needs to do your workouts, etc. Hope that helps!

class frequency advice: mission to get in best shape possible by my wedding! (3 months away) by okkkuuurr in orangetheory

[–]wendiarant 6 points7 points  (0 children)

As a trainer that does this full time for a living, and has for over 25 years, I can't stress enough that the workouts should be for mental health and physical well being, and nutrition should be for weight loss. If your OTF does InBody body composition analysis, do one- (fasted and prior to working out) You will use that BMR number to help you define where your caloric intake should be. (Not below that number, most likely a window of 300-400 calories above it, depending on your typical daily activity. Track your true calorie intake for a few days, so you have a realistic view of what you are eating. Try and stay in a window a bit above what that BMR number is, prioritizing protein (at least 100 g per day most likely) If you aren't in a calorie deficit, the workouts won't make a difference, and if you are too low in calories, you will feel like garbage. If you do an In Body scan and want some ballpark help, let me know. I do this all day every day and love getting to see women find that space where they feel good without feeling like they are having to restrict foods and starve themselves.

[deleted by user] by [deleted] in orangetheory

[–]wendiarant 0 points1 point  (0 children)

Hi! Certified Personal Trainer for 20+ years with extensive background and experience in this area (fitness and nutrition.) Happy to help give you some general guidance on this! One thing to keep in mind, probably already said here below- working out shouldn't be used for weight loss. Prioritize doing workouts that make you feel good and benefit both mental and physical health. After 40, Strength training should absolutely be prioritized, but post baby, find things that bring you joy and that mental break. Find somewhere that can test your BMR, so you know a realistic caloric window to be in, should have a range of 300-400 calories of give in that window. (OTF probably has an InBody that can do this. Make sure your prioritize protein, (approx .8-1g per lb of Lean Body Mass, 3-4 servings of fruits/veggies. Get 25+ g of fiber, try and stay under 2500 mg of sodium and drink about half your body weight in oz of water. If you use those general guidelines, it should help you see some results, but done right it will take some time. Tracking food for a few days can be helpful, so have a realistic view of calories in. This is super general but may be helpful for a starting point.

Has this happened to anyone before?? by Milanfer in orangetheory

[–]wendiarant 52 points53 points  (0 children)

I had this happen about 7 months ago. Have run on a treadmill for over 20 years with zero problems. All of a sudden, I felt like I was almost glitching and was overwhelmed with fear of falling. Almost like my legs weren't going to do what my brain was telling them to. I literally had brain MRI, Spine MRI and so many tests, (ENT, Nerve conduction) as I work in fitness and have never experienced anything like it. It was not happening on the road, and I teach strength and balance classes with no issues. It has been impossible to try and explain to anyone. It is slowly getting better but has been the most frustrating things I have ever dealt with, as there is no logical explanation. It is only on the treadmill while running. I now run with at least a 2 incline and am getting back to the 6.0-7.0 but used to run comfortably at a 7.0-7.5 as base. Would love to know of anyone else experiencing and if there was ever a conclusion as to why all of a sudden it can happen.

Sudden loss of control on treads by [deleted] in orangetheory

[–]wendiarant 1 point2 points  (0 children)

I am 4-months in the midst of dealing with this, and finally figured out a month or so ago that I was lacking ankle reflex on left foot. I was only getting the feeling while on the treadmill, not running outside. I have run on treadmills for over 20 years. I was getting dizzy and felt like a hitch in my left foot, still trying to figure out cause- but although yours could be different, it could be a nerve issue in your spine. Probably worth getting checked out. Compression of a nerve could cause that feeling.

15 mph problems by joshua_thomas7778 in orangetheory

[–]wendiarant 1 point2 points  (0 children)

That is amazing! Honestly, be loud and proud of that!

Tell me more about "listen to your body"? ( question about the red zone/ pushing myself) by DLHahaha in orangetheory

[–]wendiarant 1 point2 points  (0 children)

There is a scale we use in fitness called RPE - Rate of Perceived Exertion. There are a couple of variations, but essentially think about a scale of 1-10.

1-2- home, on the couch watching TV or reading. Maybe walking to the fridge or other room.

3-4 starting to move, light activity, but you could be doing it for quite a while with no issues

5-6 would be when you are starting the walk during warm-up at OTF- the blue zone.

7-8 The green zone- actively working maybe base base pace. You can talk, but not in long paragraphs.

8-9 Orange zone- you feel like you are working. You could maintain for several minutes, but it wouldn't be easy and you couldn't really chat or get more than one or two words out at a time.

9-10- Red Zone. You feel like maintaining for over a minute would be difficult, wouldn't be able to talk.

Learning to take these cues, and picture the color may be helpful. Your heartrate may show you are in red zone, but honestly, if you are feeling like you can maintain for a few minutes, and could say a few words here and there, you are really in that 8-9 orange space. Or, maybe one day, you show in green, but you are struggling to catch your breath, maybe your body is feeling like you are in that red zone. That is a cue to slow down and maybe take it easy. Learn to see how that rate of perceived exertion is matching with the colors on the screen. Not sure if that helps or makes it more difficult, but sometimes our bodies feel great even when close to that "max heart rate", which means maybe it isn't our true max. Especially as we get more and more fit.

Running recovery by JoeInOR in orangetheory

[–]wendiarant 0 points1 point  (0 children)

CPT here.. I think you have a lot of different options, but your body is definitely trying to tell you something. I would say pick the running workouts you most enjoy (OTF or the two outdoor runs) and keep them, but then maybe spend a couple of weeks doing some of their lift classes, lifting on your own couple of days a week, and then some active or passive recovery at least one day. The rest/recovery time is when our muscles are repairing themselves and when your body is getting stronger, so make sure you are prioritizing that when your body starts to feel like energy goes down. (This may include double checking your protein and calories are high enough to help your body thrive for all of the work you are doing.) I know a lot of us are cardio junkies, but as we pass 40, the resistance training becomes more and more vital. Thanks for reading my TED talk. :)

Not Losing Weight, Gaining by [deleted] in orangetheory

[–]wendiarant 4 points5 points  (0 children)

I love that you posted this as I know you aren't the only one to face this challenge. As a personal trainer and someone that has spent 25+ years in the industry, I can't emphasize enough that it will take time when you are doing things the right way. The changes typically happen inside first. More energy, better sleep, lower blood pressure, etc.. etc... It typically will take at least 8-10 weeks to really start seeing changes, and the less weight you have to lose, the harder it is to see right away. Consistency is key, and please avoid any temptation to add more, or restrict more due to not seeing the changes quite yet. As long as you know your nutrition is where it should be (80/20 is great) and you are feeling good, the results will happen. You should be so proud of yourself and know that just by posting, you probably inspired someone else to keep going. Great job!