I ask, because it’s that time of year, and we’re getting ready to host a Transformation Challenge at Orangetheory. Should you do it?
I’m going to say yes, but it’s maybe not for the reasons you think.
It’s Not Just About Losing Body Fat
Most challenges like these are focused on weight loss, and the one at OTF is no exception. There are cash prizes available to those who make the biggest change in their body fat percentage. If that’s your goal and the money is motivating, then by all means, let’s play!
But it’s not the only reason to sign up. All gyms and fitness programs do their challenges a bit differently, I’m sure, but at least with this one, you can make it about whatever you want it to be. I did it last year with the goal of gaining one pound of muscle and getting back into the routine of doing OTF workouts at least three times per week, a habit I had lost in 2020 with all the crazy schedule changes and capacity regulations. The challenge got me back on track, and I’m still consistent with my OTF workouts a year later. So what I’m saying is…
Take the 8-Week Framework and Use It For Your Own Goals
Maybe you’re just getting back to the gym and your routine, or maybe you’re continuing a habit you’ve had for years. Either way, there are lots of things you can accomplish in eight weeks, or at least get started accomplishing:
- Gain muscle
- Set a new habit of working out at a certain time of day or a specific number of times per week
- Increase your base pace
- Set a new PR on a benchmark
- Maintain a new fastest speed for a minute
- Lift heavier weights
- Prepare for the DriTri or an outdoor event like a 5K or an obstacle run
- Improve your form on the rower
You could do any of these things any time, but the beauty of joining a challenge is the accountability factor. It gives you a timeframe and a group of people who are all working together toward their own goals. For many people, that’s a powerful motivator. Otherwise, we say we want to achieve something, but we forget to take stock of where we are today, we forget to set a completion date, we forget to track our progress…and time gets away from us.
There Is No Failure
One thing that’s hard about these challenges is that there are often some high hopes associated with them, and when it doesn’t all happen in eight weeks, people get discouraged. If you don’t achieve your goals during the transformation challenge period, it’s not a failure. You’re just getting started.
- Be realistic about your goals in the first place. Talk to a coach or a trainer about what might be reasonable for you in that time frame. A body fat loss of 1-3% in 8-12 weeks is pretty incredible. Gaining a pound or two of muscle is reasonable. How you improve your running or rowing times will depend upon where you’re starting, what distance you’re tackling, and how you approach it; a coach can discuss those details with you and help you set some goals.
- Set process goals as well as performance goals. Even if you do everything “right,” the performance goal (a new PR, etc.) may not happen. We’re not always in complete control of that. But we can control our process, so set goals related to that, too: workout three times per week, take a walk every day after breakfast, make a salad to go with dinner every night.
- You’re not over just because the challenge is. At the end of the eight weeks, take stock of where you started and where you are now. You might not be where you want to be just yet, but there’s still time! Take the spirit of the challenge with you as you move forward. Those goals are still out there, and you can still work toward them.
What If I Lose All My Progress When the Transformation Challenge is Over?
Fitness isn’t a straight line. Throughout your life and your fitness journey, there will be times when you’re stronger and times when you’re not as strong; times when you can run for miles without stopping and times when you need to catch your breath going up the stairs. Overall, if we’re generally consistent, we’ll see an upward trend in our fitness levels, but it’s a jagged line.
Depending on what type of changes you make during the Transformation Challenge, they may or may not be completely sustainable after the eight weeks. Two months is a short time, and it may be easy to stay focused on your goals during that time because you have that finish line in sight. Life creeps back in and maybe we get a little less disciplined when it’s over.
That’s okay, too.
Hopefully, you can make at least one small, sustainable change during the Transformation Challenge that stays with you when it’s over. Maybe that’s a workout frequency, a commitment to stretching after every session, drinking more water, eating more greens, or whatever the case may be. And if you can do that, it’s a big win.
Do you like fitness challenges? Are you participating in any this year?