Orangetheory Seattle from the beginning

Here are some reflections on launching the first OTF in Washington.

We began in the fall of 2013 and kept at it.  Here’s some of the images as we went along:

1. Become Orangeman and spread yourself all over town

Orangeman infiltrates

Orangeman infiltrates

2. Build it and they will come

Just weeks away...

Just weeks away

3. Good food at the Grand Opening.

OTF opening

4. Go for the EPOC effect and burn serious calories with coaches!

Orangetheory Fitness coach in Seattle, WA

Popular trainer, Rachel, Orangetheory Fitness coach in Seattle, WA

5. Work long hours to get people talking about us



6. But we kept at it

We got this

We got this

7. More to come…

Recent BBQ for OTF community

Recent BBQ for OTF community

This is just to get the wheels rolling, so stay tuned for more…

More specific information for enhancing the OTF workout and how to bust through plateaus coming up.

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3 Benefits of Glute dominant exercisee

This brief article is about reasons to drive your hips

Hip drive. Hip extension. Glute work. Here are the benefits:

1. Mind the muscle

You can promote neural connections between the brain and the important postural glute muscles. Prevent and manage neural disease or degeneration. Properly move the spine through the hip range of motion.

2. Helps against knee pain

A lot of people have had incidence of pain in the knees at some point in their lives and that doesn’t feel good. So we train the hips through a pain-free range of motion and the knees benefit from the stabilization and strengthening of the surrounding muscles of the legs.

TRX hip raise  w/ squeeze at top

TRX hip raise w/ squeeze at top (TRX on Amazon)

3. Feels good, body image 

If a person thinks they have a nice backside, they might feel really good about themselves.  I would exercise it and train it and then recover it. Make it perform better in the fitness workout so that you can recover it and do something more.

Exercise selections for group workout options: GLUTE training emphasis

This is a list of exercise ideas:

  • Some squat variations
  • Lying on your back 
    • Feet Suspended hip hinging (TRX / STRAPS) 3×8
    • AB dolly glute bridge / bosu glute bridge / feet on ground hip thrust 3×12 (if not 7/10 intensity or higher, then add more weight)
  • Hip hinge, deadlift patterns:
  • More lunges 
  • On hand, bodyweight
    • Donkey kick, leg raises, glute raises (bench/bosu)

Choose some specific exercise or exercises to focus on getting better in 30 days and you will also get a good glute workout

Making progression the resistance is important. First, select then exercise you want to focus on, then practice it at least twice a week and at most four times per week.



1. The Lunge Day

Start with your favorite lunge and go heavy/hard for no more than eight reps. Then move on to  a slightly less challenging weight and add 2-4 reps higher.Select different lunge variations and train various directions of motion whether onto a bench or not.

The most important thing is that you do something heavier or more challenging on the first round when you are the most fresh.

2. Squat and hip bridge combo

Start heavy/hard and then progress to higher rep schemes as you move on to different squat variations.

Start with heavy power bench squat with hips sitting as far back into it as possible while controlling the tempo. Add some weighted jump squats and then iso squat holds in several different lowered positions.

After the squats, perform exercises lying on your back to give your spine muscles some time to rest while you continue the focus of your glutes. Bridges, single leg raises could be feet onto a bench, trx, or any apparatus.

3. Deadlifts and core training combination

Any deadlift variation will strengthen the core and glutes. Then add some ab dolly pikes, TRX knee tucks, mountain climbers w/ leg raise combo etc. Also you can continue training your hip/glute bridging as it works the glutes without stressing the spine. Glute bridging/hip thrusts/hip raises definitely helps the cause.

Rest and recover after the workouts

Thanks for reading and stay tuned!

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How to Modify the Orangetheory workout for Gains in Fitness and Fat Loss

The instructor should be curious about your physical condition

I learn about a person’s fitness history by asking open ended questions. We can figure out the program together.

Before I get to the tips, I wanted to mention types of people who may be interested in modifying their workouts.

People who may be interested:

a. person wanting to burn fat

b. person wanting to improve lean muscle tone 

c. Trainees who seek balanced workout programs (aka promoting joint health and longevity with fitness)

Tip #1 Focus on the postural muscles (also do one side at a time for added benefit when possible)

The first tip is to improve your strength/skill in movements that most powerfully engage the leg, glute, and back muscles. These moves may reduce the loss of function could reverse problems associated with sitting too much.

  • Core and back 
    • TRX/STRAPS Inverted Row
    • Single arm bent over row
    • Single arm TRX/STRAPS Row
    • TRX/STRAPS Rollouts
    • Ab Dolly Rollouts
  • Upper body power
    • Med ball tricep push up (progress by elevating the feet, or performing alternating leg lifts during reps)
    • Single-arm DB bench press
    • Kneeling clap push ups, power push ups
    • Single-arm DB standing overhead press
    • Single-arm clean and press
  • Legs with Glute emphasis
    • Bench step ups, step downs (where front foot stays on the bench), and single leg squats on a bench
    • Reverse lunge especially practicing the hinging at the hips
    • Single leg glute bridges, hip bridge, hip thrusts, weighted swings
    • Single leg deadlift with emphasis on hinging at the hips and driving the glute in order to propel the core
    • When glutes are activated properly, SQUATS, squats, squats and all of its variations 

You can perform these movements if other exercises make you feel pain OR if you really want to focus on that area of your body (totally okay in many cases). You may just need to strengthen the core and tone the back muscles until you start feeling really vital again.

Or go for the glutes and revitalize the foundation of your spine.

Tip #2 Burn Fat with Power-Walking and HIIT: 2-4xHIIT and up to 7/days week of low-moderate intensity such as making walking more part of your lifestyle and Power-Walking for fat loss

While there are people who recover well from workouts naturally, most of us need to get some decent rest and a fair amount of calories. It’s true that most fat burn comes from after the workout.


High Intensity Interval Training is the great torch of fat loss. On the other hand, you can’t do it all the time due to the very nature of the intensity (or intended intensity).HIIT is not good for the body when it is over-done.

Walking is like boiling for fat loss as opposed to torching, still effective for steaming the fat away. Power walkers practice a relatively challenging yet sometimes uncomfortable stride which can glide to fat loss accomplishments.

So go walking more and more. Walk. Eat and then go for a walk. Walk the extra mile.

If you are working out more than four days a week, you will probably feel better by making some days exclusively for walking especially at inclines.

Tip #3 Do the most challenging variation that you are capable of

Almost every exercise can be regressed into the most basic form or progressed into advanced skill challenges.

The more you progress, the better the fat loss. Gaining strength is more about the physical adaptations of the central nervous system and less about the true size of the musculature. Considering how much energy and metabolism the brain is responsible for, it should help you understand that the recovery from progressive training techniques is where the real fat burn lives strongly.

Strength is a skill. 

To gain strength, you must become more skillful about the movements which allows you to continue moving heavier weights. These physical skills promote healthy neural adaptations throughout the entire body so that a long, active, and mobile lifestyle is achievable for years to come.

In other words, when you do it harder, the brain tells the fat to burn.

Intense Workouts + Recovery are the catalysts and synergy for fat loss

Do hard workouts, consume high antioxidant and plant strong diets and get the rest you deserve. Then the fat has no options, it is taking a trip goodbye and the energy no longer acts as a redundant reservoir of excess energy on your body.

Let the fat boil, burn, or torch itself away!

Good luck stay tuned thank you for reading…


Fitness Orangetheory Fitness Seattle Orangetheory Seattle

Take Care for fitness and fat loss

Do you take good care of yourself?

Well you either do you or don’t. Because actions are more valuable than words.

Some tips for self-care include:
  1. Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol.
  2. Practice good hygiene.
  3. See friends to build your sense of belonging.
  4. Try to do something you enjoy every day.

This is where the performance goals in fitness play in

If you truly want to get the leanest body you’ve ever had, you have to get better. Stronger perhaps, faster, or more skilled. Muscular endurance and recovery time.

Med ball push up

Med ball push up

You force the body to change. Becoming faster or more skilled at controlling heavy resistance are key to training the body properly. Progression is everything.

We could all do a little better

It’s good to have support around you. Celebrate healthy attitudes and reward the pursuit of fitness for life, longevity, and anything you’ve ever worked for.

Recovery activities will help you do more sooner

How does one manage the stress of life? I think about the meaning of it, what the message represents. When in doubt, exercise self-care.

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Strength, power, and endurance gains for fat loss and fitness lifestyle

The key is progression

Progressive resistance is the foundation of effective training. We must endure heavier forces. This is how we turn on the metabolic super fat burning furnace!

Funny snowman

Strength training with progressive resistance boosts hormones

Lots of people want more and fitness is part of the solution. Healthy people should do 3-4 times per week of moderate to high intensity exercise. Focused people may work out all the time.

Some things you can do everyday

Some things you can do everyday

Examples of progressive resistance

1. Going heavier on exercise than ever before

2. Doing more reps with your previous personal record weight than before

3. Running forward at faster speeds than ever before whether on the treadmill our outside

4. Run the same speed and at a higher incline than ever before

5. Do any of the above and repeat three times

Rest and recover

Lean proteins and antioxidants with high fiber and water consumption.

Holding the plank position strengthens the core along with muscles even the calves  get stronger and may help prevent shin splints

Holding the plank position strengthens the core along with muscles even the calves get stronger and may help prevent shin splints

Get lean with performance goals


Stay tuned…

Fitness Sports & Athletics

Orangetheory Fitness attacks the Big Climb 2015, fights blood cancers

The Big Climb is about Elevation

You must rise up. To rise up is to fight against cancer and there are many ways to do this.

Incline and vertical training for fat loss

There is something I can be passionate about for rising up. Working your way up the pull of gravity is key to the disease prevention lifestyle.

Disease prevention with incline training

Fat loss, muscle tone, and improved cardiovascular health can be achieved through a moderate-to-high intensity training regimen with fresh nutrition.

That’s why I captained the Big Climb 2015 Seattle team

Team Orangetheory Fitness Seattle at the Big Climb 2015

Team Orangetheory Fitness Seattle at the Big Climb 2015

The above picture was moments away from the starting stairwell to go up 69 stories in Seattle’s Columbia Tower.

A gray day won’t stop us now

Getting to the top is the inherent value, if the view is decent then bonus

Getting to the top is inherent in value, if the view was amazing then it would just be excess

Make it to the top!

Here is Seattle in all of its spring glory, I was happy to be catching my breath with this in sight

Here is Seattle on an inevitable day with the gray and I have sweat through my shirt just now

Congrats to the finishers

Woo feels good to finish! Rachel and Julianne celebrate

Feels good now! Julianne and Rachel celebrating Big Climb 2015 achievement

Looking over the Puget Sound and downtown Seattle, Queen Anne, and Magnolia

Not one of Seattle's finest days when it comes to views but still enough to appreciate

Take in the view and then let’s go eat something

Thoughts about the Climb 2015

This fundraising effort was rife with support from many individuals. I appreciate you all for that, and for being here reading this. Here are a few thoughts I have about the Big Climb 2015

  • Your heart is the most important muscle and you should eat to support it
  • When I consume a beetroot, carrot, kale juice, it’s because I feel like it helps me breathe better
  • Breath in through the nose, out through the mouth
  • Use your upper body and core strength to pull yourself up and to push through the turns
  • Core strength improves with progressive resistance training
  • Pump yourself up and do what it takes even if it means some self talk!
  • Do it again for next year

Our team will continue on. We celebrated at a Sunday Happy Hour downtown and then walked home thanks to our city dwelling lifestyles.

Later that day

The spring day in Seattle departed with rays through lingering levels of moisture

The spring day in Seattle departed with rays through lingering levels of moisture

Thank you for reading and stay tuned

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Coaches must promote fitness and fat loss

Many people have talked about the ideal body

The story goes that guys want to be bigger than women say they want guys to be. Meanwhile, girls want to be skinnier then guys would say they wanted.

Lean is what matters most

All signs say that lean is great for health and longevity because you will age better.

Exercise promotes anti-aging

The cycle goes on, but the fit makes it feel so much better. Promote fitness for fat loss. Focus on the lean.

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