Tag Archives: Orangetheory

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Orangetheory opens first urban location in Valley

Orangetheory Fitness, an energizing group interval fitness concept broken into cardiovascular and strength training, opened its 18th Valley location in the heart of Phoenix. The new studio is located under Lucky Strike and Stand Up Live at CityScape Phoenix, next to CVS.

“We are honored to join the Downtown Phoenix neighborhood and become a part of this vibrant community,” said Matt Kafora, owner of the newest Orangetheory Fitness studio. Kafora is also the owner of three additional Orangetheory Fitness locations in the Valley. “Our newest location is a perfect fit for the vivacious CityScape Phoenix development. We cater to the hustle and bustle of downtown Phoenix, from the working professional to the busy college student. This workout offers a fun and unique way for members of all levels to stay active and meet their various fitness goals.”

Orangetheory Fitness is backed by the science of excess post-exercise oxygen consumption (EPOC). Orangetheory’s heart rate monitored training is designed to keep heart rates in a target zone that stimulates metabolism and increases energy. Led by skilled personal trainers, participants use a variety of equipment including treadmills, rowing machines, TRX Suspension Training and free weights. Participants can expect to burn anywhere from 500 to 1000 calories per 60-minute session. The result from this workout is the “Orange Effect” – meaning more energy, visible toning and extra calorie burn for up to 36 hours post-workout.

Orangetheory Fitness Downtown Phoenix also features Orangetheory Fitness’ newest heart rate monitoring system, OTbeat. This system uses Bluetooth connection to give quick stats on calories burned, track the amount of time spent in different zones during a workout and more. In addition to using OTbeat during class, members can also utilize the monitoring system to track physical activity outside of class.

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How to make your New Year’s resolutions ‘workout’

The New Year often brings many people to pull out the “new year, new me” card once again. With monotonous gym routines, many people fall away from their resolutions just as quickly as they began.

Dieting fads come and go just as quickly New Year’s resolutions occur.

It’s time to change that.

One of the most promising theories on the market aims to change the make up of the typical gym routine by incorporating more resistance training into a workout.

“It’s an all in one for people who are looking to tone, achieve fat loss or weight loss, condition for athletics, or improve strength and stamina,” Orangetheory fitness trainer Dane Haye said.

Orangetheory is an example of a gym that is implementing resistance training into their workouts. Through their program, they combine cardio and resistance training to provide results.

The heart rate monitors used in studio ensure all of their clients are pushing themselves into the orange zone. This zone is what pushes the metabolism to speed up and effectively burn calories at a higher rate than usual.

Resistance training is any exercise that causes the muscles to retract against an outside resistance, such as dumbbells. Common exercises that fall under this category are plank, crunches on an exercise ball, or bicep curls.

Resistance training is proven to curb appetites towards fatty foods and lead people to crave cleaner and healthier choices.

That’s the second part to weight loss. It’s not just about working out. You can work out as much as you’d like; however, if you don’t clean up your eating habits, the results won’t be very noticeable

While fitness is an important part to shedding weight, the best results lie in a combination of eating healthier as well. Haye recommends going into a journey for weight loss with a lifestyle change mentality versus a diet mentality.

“It’s about setting realistic goals and not necessarily going on diets but eating foods that support their goals,” Haye said.

Changes in eating habits start small. For example, the next time you go for a bag of potato chips, try a granola bar or piece of fruit instead.

When looking starting the journey to a healthier body, Haye offers a few tips.
For starters, set realistic goals. You’re not going shed all the weight off in a week or two. Progress takes time. Start small with your goals and gradually work your way from there. Once you achieve a goal, you can always set a new one.

Creating a change in lifestyle is not a crazy Mission Impossible attempt, as Haye put it. It’s a change for a healthier body. The key to success in this is to forget about the diet mentality and instead know that what you’re doing is for a better lifestyle.

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Age-proof your workout through functional fitness

Fitness isn’t just about getting in shape and looking good, it is about staying functional throughout your life – feeling healthy, active and independent.

As people get older, they become more sedentary, said Steve Feyrer-Melk, Director of Patient Wellness at Optimal Heart Attack & Stroke Prevention Center. “You are getting older and your body needs more activity as you get older.”

Over the years, bodies change – from muscle mass to metabolism, endurance and flexibility. It is important to put time aside for exercise, even if it is small bouts of activity throughout the day, Feyrer-Melk said (who goes by Dr. Steve in his practice).

Exercise is all about quality of life. It can help reduce the risk of heart attack, stroke and diabetes, Feyrer-Melk said. Physical activity is beneficial for cardiovascular fitness, muscle strength and endurance, and flexibility.

Cardiovascular fitness, simply put, is the “ability for heart and lung to work together.” While muscular strength and endurance means “being able to move your muscles at maximal force,” Feyrer-Melk said.

Using your muscles is vital for a functional lifestyle. “When you have higher muscular strength, higher muscular endurance, you can function better,” Feyrer-Melk said. “Your productivity goes up, your quality of life goes up.

Every person is different; “there is no right way to become physically active and physically fit,” Feyrer-Melk said. People can do a walking program with intervals, bicycle outdoors or indoors, use exercise bands, go to the gym or even try classes like CrossFit or Orangetheory Fitness.

In May, Core CrossFit, McKinley and 9th St., started a Masters Class for people 40 and over. It is a CrossFit based program focusing on functional movement, said Kim Flores, owner of Core.

The purpose of the program was to create a safe exercise class for people who are aging.  “Once people hit that age demographic of 40, 45 and 50, their body has a lot of natural wear and tear,” Flores said.

Programming for the class scales a CrossFit exercise, emphasizing warm-ups, stretching, range of movement and mobility. Instead of lifting maximum weight, a Masters athlete uses a challenging weight with more repetitions, Flores said.

As an athlete ages it is important to recognize when a movement is incorrect. It will impact them more than it would a younger athlete, said Somone Johnson, Core general manager.

If the functional movements are performed well in class, they will help people with every day life, Johnson said.

Johnson said she wants to give the Masters athletes “decades of great movement.”  When they are grocery shopping or picking something up, they will remember and recruit the right muscles to move safely.

“Just because an athlete is aging doesn’t mean that they can’t have a really fulfilling, athletic life,” Johnson said. It is never too late to work on your fitness.

Paul Brown, 59 this August, has been maintaining his fitness since he was in high school. He played sports, then went into law enforcement and worked to stay in shape. After retiring Brown admits that he didn’t always stay in the best of shape, however he has worked out at private gyms, with personal trainers and now at Orangetheory Fitness.

Working out at Orangetheory six days a week, Brown said he has developed a relationship with the exercise group and trainers.

Everyone encourages each other, Brown said. “They don’t push a person into injury or passed what they have the ability to do. They’d rather you build up over time, little by little.” Working out in a group atmosphere makes you push yourself harder than you normally would.

“Fitness is slowly developing into functional training,” said Marshall Swerdfeger, an Orangetheory Fitness trainer. It is about living a long healthy life. One where you can play with your grandkids, climb a ladder or pick up a heavy laundry basket without hurting yourself.

The exercises done in class may not be realistic in life, but they are realistic to life, Swerdfeger said.

Both Orangetheory Fitness and CrossFit work to increase cardiovascular fitness and muscular strength and endurance through interval training, Feyrer-Melk said. The exercises programs incorporate core, balance and muscle.

The most important thing to remember when you start working out is not to be afraid or think, “I can’t do this.” People are worried about going to exercise classes because they think they are too high intensity, but that isn’t necessarily the case, Feyrer-Melk said.

Trainers are there to keep an eye on people and scale movements if necessary. Feyrer-Melk recommends taking small steps, starting out easy and making sure that activity matches abilities.

If CrossFit or Orangetheory isn’t for you, that’s okay. Figure out what you like to do and tailor it to getting the health benefits, Feyrer-Melk said.

They key is to value your health and your quality of life as you age. As Feyrer-Melk put it, “our bodies are wonderful machines that want to survive.”

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Couples Who Sweat Together Stay Together

Valentine’s Day is here and everyone is wondering how to make that day perfect. But what about beyond Valentine’s Day? How do you keep up the relationship? Studies and experts offer an easy solution – work out together.

So why does working out help the relationship? Becky Renner, owner of Orangetheory Fitness, and Michael Yasinski, a Valley psychiatrist, offer some easy answers for why working out is a great solution.

Both experts explain that a workout can be an easy way for a couple to set aside time to spend together to do something productive and healthy.

“It is similar to setting aside time to go to dinner or watch a movie,” Renner explains. “It is something you can do together and share a common interest. It is one hour of time to be together doing something that you both have a passion for.”

Not only is working out an easy way to be together, but Renner adds, “It keeps you healthy and fit. It makes you want to go home and continue to keep each other accountable.”

Yasinski expounds a similar theory.

“It is a conditioning response,” he says. “With the euphoria and endorphins that you get from working out and doing it together, then you associate those positive feelings with your partner.”

Another simple explanation to the workout theory is attraction.

“Not only will you bond emotionally when working out together, but your physical relationship is likely to get better, too. When you feel good about your body, you feel attractive, and you are more inclined to have a healthier sexual appetite that is vital in a successful relationship,” Renner says.

With long-term relationships, Yasinski says, the attraction can be lost and that going to the gym and seeing other people checking out your partner can help bring that desire back.

“A lot of it is about attraction and your sex life. Especially for men who tend to be more physically oriented, it is important to help the desire of the relationship,” he says. “When you are susceptible to seeing other people checking out your partner, then it can help recreate the original attraction.”

For these reasons, it is important to keep up some of the appearances in a relationship. Both partners need to be committed to staying fit and healthy because it helps show each other that you are not only willing to work on yourself, but on each other as well.

If you haven’t found that perfect someone, don’t despair. Renner says she sees all kinds of pairs coming into the gym to be workout buddies. Parents and their children, siblings, and best friends are great combos to keep motivated at the gym.

“It keeps you accountable,” she says. “I see an increase in the length of stay, the frequency, and accountable eating from people who come together rather than someone on their own.”

So what are some great couples workouts? Try going for a hike, run on the treadmill next to each other, try a Zumba or yoga class, or lift weights together. No matter what the workout is, do it together. Not only will you get a great burn, but you can spend time together, feel fit and happy and recreate that sexual desire.


New Year, New You: How to Keep Your Fitness Resolution

Losing weight is one of the most common New Year’s resolutions, but how do you stay motivated and reach your fitness goals? As a personal trainer at Orangetheory Fitness Paradise Valley, a fitness studio that utilizes a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training, I have seen and experienced all of the fitness myths out there; here are a few tried-and-true fitness tips to help you stay motivated and see results:


  1. Ditch the numbers on the scale, focus on your body fat: One of the biggest mistakes you can make when staying motivated to lose weight is focusing on the number that you see on the scale. The scale is a misrepresentation of your results – it doesn’t take into consideration the muscle you are gaining and the body fat you are losing, plus it changes rapidly with your water weight. Start focusing on the pant sizes you drop, or measure your waist weekly to truly see your results.
  1. Monitor your heart rate: To truly see results, you need to spend 12- 20 minutes in your target heart rate zone, or your “orange zone,” which is 85% of your max heart rate. This will result in Excess Post-Exercise Oxygen Consumption (EPOC), which will continue to burn calories 36 hours post-workout. EPOC results in weight loss, visible toning, more energy and a faster metabolism.
  1. Combine cardio and strength training: The combination of cardio and strength training will push your body into EPOC at a faster rate. Combining high intensity interval workouts, which incorporates bursts of speed, and strength training is the best way to shed fat and gain muscle. High intensity interval training creates peaks and valleys in your heart rate, which will burn more calories in a shorter amount of time compared to running a distance at a consistent pace. During strength training workouts you also want to incorporate bursts of cardio to keep your heart rate up to burn more calories throughout your workout.
  1. Workout more than one muscle group at a time: Don’t just do reps of lunges; instead combine arm workouts, such as bicep curls, with your leg workout. The combination is more efficient and will keep you in your target heart rate zone.
  1. Mix up your workouts: Your body will hit a plateau if you don’t push it and don’t do various workout routines.
La Mirada

ZELL Releases Recent Transaction List


Il Primo Pizza has signed a lease for 2,570 square feet in Glendale Palms Shopping Center located at the SEC f 67th Avenue & Bell Road – 6661 W. Bell Road in Glendale.

Donna Reece and Dena Zell of ZELL Commercial Real Estate Services, Inc. represented the landlord and Chip Diamond of Diamond Properties, Inc. represented the tenant.

Chandler Heights Marketplace

Chandler Heights Marketplace


OrangeTheory Fitness, which offers high-intensity group interval training, has signed a lease for 3,082 SF in the Chandler Heights Marketplace Shopping Center located on the NWC of Chandler Heights Boulevard and Gilbert Road in Chandler.

Bryan Ledbetter, CCIM of ZELL Commercial Real Estate Services, Inc. represented the landlord, and Billy Sunkenberg of The Upland Group represented the tenant.


H&R Block has signed a lease for 1,500 square feet in the Chandler Heights Marketplace Shopping Center located on the NWC of Chandler Heights Boulevard and Gilbert Road in Chandler.

Bryan Ledbetter, CCIM of ZELL Commercial Real Estate Services, Inc. represented the landlord, and Patrick Sheahan of Berry & Doyle LLC represented the tenant.


A Thai restaurant has leased 3,520 SF in the Laguna Village Shopping Center, located on the SEC of Ray Road and Kyrene Road 5865 W. Ray Road in Chandler.

Bryan Ledbetter ZELL Commercial Real Estate Services, Inc. represented the landlord in this transaction.


Filiberto’s Mexican Restaurant has signed a lease for a 2,000 SF freestanding building with a drive through to be developed in Maricopa Towne Plaza Shopping Center located at the SEC of John Wayne Parkway and Hathaway Road in Maricopa.

Bryan Ledbetter, CCIM of ZELL Commercial Real Estate Services, Inc. represented the tenant, and Lance Umble of Phoenix Commercial Advisors represented the landlord.


Fogon of Scottsdale, a Mexican restaurant, has signed a lease for 6,280 square feet in the upscale Scottsdale Seville Shopping Center, located on the NEC of Indian Bend and Scottsdale roads in Scottsdale.

Bryan Ledbetter, CCIM, Jennifer Eggert and Dena Zell of ZELL Commercial Real Estate Services, Inc. represented the landlord, while Kevin Schuck of CBRE, Inc. represented the tenant.


ProTravel International, a full service travel agency, has leased 2,142 SF in the La Mirada Shopping Center, located in north Scottsdale at the NEC of Pinnacle Peak and Pima roads.

Jennifer Eggert and Bryan Ledbetter, CCIM of ZELL Commercial Real Estate Services, Inc. represented the landlord in the transaction.


PURE, an upscale MedSpa offering waxing, facials and therapeutic massage, has signed a lease for 3,000 SF in the Harmon Ranch Shopping Center located on the SWC Ray and Rural roads in Chandler.

Bryan Ledbetter, CCIM of ZELL Commercial Real Estate Services, Inc. represented the landlord in the transaction.


Orange Theory Fitness Presents a Personal Way to Work Out

The weather is warming, flowers are blooming and holiday cravings are over, which can only mean one thing:  Summer is on its way.

Those looking to shape up, get healthy again, increase endurance, muscle, power, or lose weight  for the upcoming summer months can do so without the headache of impersonal gyms, lengthy time-consuming workouts and strict, unrealistic diets.

subimageclasses02Orange Theory Fitness in Scottsdale helps people reach health goals with big and lasting results in a personally-designed manner. The philosophy behind orangetheory is known as “excess post-exercise oxygen consumption,” or EPOC. Heart rate is closely monitored throughout the five – zone interval training sessions, known as the Orange 60. The 60-minute workout is designed to produce 12-20 minutes of training at a higher max heart rate.  The program then produces EPOC, the workout “after-burn” effect, which helps produce a 200-400 calorie increase to metabolism 24-36 hours after the workout.

Faye Dodd, an Orange Theory member and weight loss challenge winner, said that for years she had memberships to other gyms, but never went because she was never encouraged to do so. “Here they know you – they’re friendly and encouraging.  It gives the place a personal touch,” she says.

orangetheaoryafadfDodd claims she was never an active person and after recovering from a knee replacement, she simply wanted to know if she could do more despite her physical limitations.  Dodd attended Orange Theory just to “try it out” – within her first work-out she said she felt encouraged and free from pressure.  “I was allowed to go at my own pace as long as I kept my heart rate up,” she says. In the little less than a year since she has joined Orange Theory fitness,  she has seen herself drop from a size 12 to a size 2.  Though she began working out to get stronger, she says, the weight loss is a plus. “I just wanted to be stronger; my physical limitations to not be a limit anymore,” the 65-year-old retired registered nurse says. “It’s forced me to do things I wouldn’t do on my own. It’s really helped me to be a stronger healthier person.”

And it’s not just cardio:

Cardio, though it gets up the heart rate up and burns fat calories, is not the only focus.  In order to get long-lasting results, efficient full-body workouts are needed. Scottsdale Orange Theory trainer Emily Awbrey states that “it’s all about efficiency; it’s important to key in on a full-body transformation. Workouts at Orange Theory Fitness are designed to include both cardio and strength training for a full-body workout. Incorporating both strength and cardio into the workout burns the most calories during the workout and continues to burn calories even after the work out is over.”

You can still eat:

Special diets can sometimes be misleading and not very helpful.  Many tend to overeat or 168823858not eat enough, both of which can result in storing fat and can hinder weight loss goals.  Orange Theory trainers encourage a healthy lifestyle, meaning  a complete overhaul of healthier food choices and habit  can be better than a restrictive diet that can discourage eating. Calories are energy, so eating for the day is encouraged. Emily Awbrey said one of the best things to do in order to maintain a healthy lifestyle is to cut out processed food and eat clean: add more green vegetables, avocado and clean protein to your diet.  Calories give energy so eating for workouts is important. Eating healthy carbs before a workout can give your body the energy it needs to maintain endurance for a successful workout.  You have to be careful not to eat before bed because it can affect a good night’s sleep.  For those on a busy schedule, Awbrey recommends stocking up meals in the fridge   in order to be prepared and keep from opting on quick, unhealthy options.

Don’t be discouraged:

Orange Theory Fitness center is a judgment-free, friendly, encouraging environment that gives people the opportunity to meet health and weight goals without the extra pressure to keep up. In order to reach fitness goals, it is important to set realistic goals, to celebrate small achievements and progress.  Sitting down with a personal trainer to discuss health and fitness goals is a key element in benefiting the most from workouts and reaching set goals.

Orange Theory Fitness centers are now open in Arcadia, Peoria, Ahwatukee, Chandler – Pecos Ranch, Paradise Valley, and Gilbert-Dana Park and in Scottsdale at 7000 E Mayo Blvd. Bldg. 1, Suite 1016, Phoenix, AZ , 85054. In the Scottsdale 101 Plaza.