I Tested Orangetheory Fitness To See If It Really Works

I Tested Orangetheory Fitness To See If It Really Works

Does the scientifically based workout that’s sweeping the nation work?

Can we just take a minute and talk about how immensely painful and irritating finding a good workout program is? As someone who has been navigating the fitness world for more than three years, I constantly experiment with new routines and workout classes. I’ve done everything from CrossFit to spin classes, but besides strength training, I couldn’t find anything that aligned with my fitness goals.

As time went on, I began traveling down the devastating path of plateauing. So what is a girl to do? After hours of copious research, I found Orangetheory Fitness online and immediately signed up for my free first class, and now I’ve been a dedicated member for more than six months.

Orangetheory Fitness, founded by Ellen Lathem in 2009, is a one-hour, high intensity interval training (HIIT) group fitness class based on five training zones with the main focus being zones three (green zone), four (orange zone) and five (red zone).

Orangetheory’s appeal is the science behind the workout. They use an advanced heart rate monitoring system that displays the names of each member on television screens placed in the studio so clients can monitor stats such as calorie burn and heart rate throughout the workout. Orangetheory says if you spend 12-20 minutes in your orange and red zones (84 percent of your max heart rate) during the hour-long class you will experience the “after-burn effect.”

The scientific name for this is excess post-exercise oxygen consumption (EPOC), which means your body needs more oxygen at a higher rate than it did before exercise. According to the Orangetheory Fitness website, the after-burn effect results in a 200-400 calorie burn increase for the next 24-36 hours.

Basically, 12 minutes in the orange zone equals after-burn, which equals more energy and more calories burned post-workout.

So here I am. Testing the theory behind Orangetheory Fitness.

I generally go to Orangetheory three to four times a week in conjunction with isolated muscle group training twice a week, and now that I'm six months into the program I can say that I'm really impressed.

Yes, I feel more energized.

Yes, I have toned up.

Yes, my performance has improved. I went from not being able to run a mile without walking, to running 1.44 miles in 12 minutes. I didn’t even think it was possible.

But there’s so much more to it. Beyond the positive results I’ve experienced in the gym and in my body, Orangetheory continues to keep me engaged and constantly improving. And here’s why:

Anti-plateau zone. Orangetheory’s class templates are broken down into endurance, strength, power and ESP (a combination of the three) days. The workouts change every single day to prevent plateauing and to avoid overworking specific muscles. Plus, I never get bored!

I enjoy a challenge. Orangetheory promotes their healthy lifestyle and client improvement through fun challenges throughout the year. Some are weeklong, month-long and sometimes, just a single day, but always have incentives.

  • Dri Tri – Members compete as a team to complete a 5K, a 2,000-meter row and 300 reps of bodyweight exercises in the weight room.
  • Marathon Challenge – over the month of April, members track their distance from each class to ultimately run 26.2 miles.
  • Hell Week – the last weekend of October, Orangetheory Fitness designs horror-themed workouts. If members complete five out of the eight themed classes they get a t-shirt.

I get to play dress up. Wait, I get to wear neon sweatbands, scrunchies and leotards to the gym and workout only to ‘80s music? Sign me up.

Accountability is key. Partner workouts are tough. But nothing holds me more accountable then when my partner has to row until I’m done with my part of the workout. Sorry.

The coaches are motivational. They are quick to correct form and always make safety a priority in the studio. From my very first class when they showed me proper form for the rower, to pushing me to increase my speed on the treadmill, I swear they know my limits better than I do.

Group personal training. I love that it doesn’t matter if I’m the last one on the rower because I decided to use heavier weights on the strength exercises. Orangetheory is designed so I constantly compete with myself and my past performance. On the other hand, I thrive off competition; it is a big motivator for me to perform at my highest level. Whether person next to me on the treadmill knows I’m actually trying to keep up with them, I don’t know, but I certainly know that I’m going to do my best to beat their speeds and distance.

Traveling doesn’t slow me down. With more than 350 studios in 11 countries, I can find an Orangetheory everywhere. As a member of the Orangetheory family, I have access to every single studio worldwide. Everywhere I’ve traveled since becoming a member had a studio less than fifteen minutes away.

The best one-hour workout. I love the combination of cardiovascular and strength training into one class. I have always struggled with finding a structured regime that pushes me to improve my cardio performance, but Orangetheory makes it fast and fun.

There’s no half-assing this workout. Due to the heart rate monitoring technology, coaches (among the rest of the class) can see exactly how hard I’m working, and they’re certainly not afraid to call me out. And it is super embarrassing when everyone’s working in the orange zone and I’m not.

Show me the numbers. Orangetheory emails me after every workout with stats from the class. My total calorie burn, the total time I spent in the five zones and my average heart rate. It also keeps me updated with weekly, monthly and yearly totals. Nothing shows progress like a bunch of visually appealing numbers.

I always joke that I’m “working in my orange zone” no matter what I’m doing. I believe Orangetheory has taught me a lot more than just how to row, but constantly reminds me that my ability to do anything is totally mental.

Can I run at 12 miles per hour for 30 seconds? Yes. Is it because I mentally told myself I could do it, or is it because my coach bribed me with a tequila shot? Your guess is as good as mine. Either way, Orangetheory, the supportive members and inspirational coaches helped me reach a personal record I never thought possible. I will forever #KeepBurning.

Cover Image Credit: SALT Our Kakaako

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Top 9 Natural Treatment For Migraine

A DIY steps to treat your Migraine for your home remedies

Compared to a headache, migraine can make you stop from continuing doing your work for the whole day. It's so serious and common health for many people and it is often confuse between a headache and a migraine. 

Unlike a headache, migraine are prone to have a throbbing pain on one side of the head or both and most people see visual auras before they felt a pain behind the eyes.

Other symptom would include with nausea, constant yawning, feeling exhausted and even with a light or noise can make the pain even worse. 

Migraine can be manage in more effective ways by preventive medications which you can take on a daily basis to help reduce the migraine attacks or abortive therapy so you can treat it after the pain begin to attack.

There are also natural remedies that can help you prevent and lessening your migraine symptom from occurring so you can get back on your feet. 

These are the 9 natural treatments you can use in your home 

Yoga & Meditation 

Yoga or Meditation help reduce blood pressure, which are common trigger of migraines. It can put you in a full relax mode and when you are getting rest, the body heal itself.  

Meditation can do wonderful things to your mind and body and can be a perfect home remedies for sinus and migraines

This can be a good practice for women as they have a high chances of getting migraine attacks compared to men during their post-adolescent. 

Diet Change 

This maybe the time to check on your diet if you are getting migraine attacks more than usual. Your diet can play a large part and there are many possibilities on how it affects your health.

Try to keep a journal on your daily diet intake and check and see if there's any food you took that causing your migraine or you can check with your dietician.

Try to take less dehydrating drinks like coffee and soda and change it to water or add more fruits and veggies that has a lot of water in it.

Essential Oils 

Essentials oils offers a variety of benefits from cosmetic and dietary purposes, extracted through a steam distillation, cold pressing and resin tapping. Essential oil is highly concentrated and more powerful than botanical oil. It is also helped to relieve stress and maintaining your emotional balance.

There are few essential oils that can help to relieve the symptoms of your migraine such as lavender and peppermint oil. Lavender oil has a scent that's a wonderful blend of fresh, floral, clean and calm. It is proven to help lessen the severity of a migraine when inhaled for 15 minutes while symptoms are occurring.

Peppermint oil’s scent invigorates the mind and senses, while inspiring a sense of peace. It provides a cooling effect and a tingling sensation on your skin hence it will increase the blood flow where it applied.

Applying both essential oil directly to your head and neck will create the perfect blend of fresh aroma of calming and soothing your migraine. 

Himalayan Crystal Salt 


This salt will reduce the severity of your migraine. Plus it can strengthen your immune system, balance out the serotonin levels in the bloodstream and increasing your energy levels. With its highly content minerals, you can use as a energy drinks where it will restore the body's electrolyte and give alkaline balance.

You can mix with just a plain water or together with a cup of lemon juice, add a 2 teaspoons of Himalayan crystal salt and you will feel instant migraine relief.



Certain herbs like feverfew and butterbur are both effective at preventing and treating migraines. Feverfew leaves contain a chemical called parthenolide which can decrease factors in the body that might cause migraine. There are even few cases reported that after taking it their migraine attacks have become less frequent.

Butterbur has long been used as an herbal treatment for migraines, allergies and skin infections. But still, it is best to get a consult with your doctor before taking it as it will have a dangerous impact on any condition you have that can cause you other side effects.

Ginger Ale Drink 


A commonly used cooking spice, has been used as a natural remedy for diarrhea, upset stomach and to aid digestion. It is also used to treat migraines as nausea and vomiting are common symptoms before the attack.

You can use it with your own homemade ginger ale and mix it with honey or lemon juice, you can find plenty of ginger ale recipe around the web that can fit with your taste.

Quit Smoking 

Smokers are among the highest rated people with migraines, and a study reveals that the migraine will sets in just after five daily cigarettes. 

Furthermore, nicotine serves as a precipitating factor for headaches, especially migraines and has an increasing effect on certain nerves located in the throat that can trigger migraines.

You don't have to stop smoking excessively, just keep your body busy with other activities and add some willpower, then you are good to go!


Rich in fiber and omega-3 fats, this super food is a powerful remedy for migraines. It contain a wide range of compounds that help with brain function and reduce the risk of heart disease. Omega-3 fatty acids will help prevent and reduce the inflammation in the head and should be taken periodically.

You can easily add to a smoothie, oatmeal or even mix it with your favorite meals.

Detox Bath 

There are millions of reason on getting a detox bath apart from getting a me-time after dealing with your daily routine. This stress-free bath will not only help to cleanse the body, but it will also remove all the toxins that are harmful to your body and get rid of those nasty migraines.

To bring toxins out to the surface of your skin, make the water as hot as you can tolerate with, then soak in the water as it cools. This will release the toxins from your body.

Add an essential oil like lavender and peppermint oil to your bath water, and let that soothing, calming and refreshing aroma soak into your body and not have a care in the world.









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Deleted Voicemail

Poem based off of things that can sometimes only be said late at night and over the sound of a beeping voicemail. 


I just called to say hello

And I wanted to let you know

That my life is much better when I'm around you. 

Sure, things can seem dark and blue. 

I don't even know what to do 

But I'll say I'm sorry and try to help you through the mist. 

I'm annoying and persistent,

I don't do well with distance, and

I'm an optimist in a world that pulls me down. 

I want this message to make you smile,

If only for a little while,

To put your mind on pause for a moment, a short amount of time.

So now I'll say goodbye,

Although the "good" may not apply. 

And it's fine if you choose not to call 

In the morning

Because when things are bright outside

People tend to duck and hide. 

The darkness is the only place

Where feelings can spend time mourning. 

But if, by chance,

You wake to sunshine and smiles,

I'd love to hear your voice for a little while. 

And I won't send your call to voicemail. 

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