Optimize Your Strength Training With These Post-Workout Recovery Tips
When it comes to our fitness goals, it’s important to remember that results and recovery are two sides of the same coin. Without a proper post-workout recovery, your body can’t repair itself, leading to injuries and burnout–both of which can seriously slow down your progress and mess with your mojo.
At Body Machine Fitness, we go hard in every class with the expectation that you will listen to your body and give the rest it needs to go even harder next time. Recover like a pro by following these trainer-approved tips.
Conquer Your Cool Down
Cooling down is the first step of every workout recovery period. It’s a process that brings your body back to its pre-workout state. As you perform languid, muscle lengthening movements , your heart rate slows down and your breathing stabilizes, as your muscles release the lactic acid that may otherwise cause soreness and muscle fatigue.
Don’t rush your cool down. Always allow at least a few minutes to jog in place or walk to decrease your heart rate safely. Then, transition into static stretching to elongate your muscles and improve flexibility. Try to hold each stretch for 30 seconds to a minute.
An effective cool down and recovery after any type of cardio or strength training would include some combination of the following stretches:
- Cat-Cow stretches for the spine, shoulders, and upper back
- Cobra stretch for low back and shoulders
- Quadriceps stretch (foot to tush)
- Toe touch for the hammies
- Seated butterfly stretch for the inner thighs, hips, and knees
- Side bends for the obliques
- Leaning calf stretches
Quench Your Thirst
Hydration is vital to optimal recovery and performance. Whether you’re a pro-level athlete or weekend warrior, dehydration impairs muscle function, hinders recovery, and negatively impacts performance in future workouts. After a sweaty BMF class, your electrolytes must be replenished.
It’s a good idea to sip water consistently throughout the day rather than chugging a large amount at once. Your body can only absorb so much at a time. Gulp down too much during a tough workout, you might find yourself unable to keep it down.
A good rule of thumb is to take a sip of water before you get thirsty. As they say, if you wait until you are thirsty— you are already dehydrated.
Feed The Machine
To optimize your recovery from daily exercise, nutrition is your strongest ally. Working out depletes your body’s stored energy and causes muscle tears. Prioritizing a high-protein diet helps to counteract those effects, helping you repair your muscles and stay energized.
This is doubly important if you work out every or most days, like many Body Machine Fitness members. With proper nutrition, you’ll have the power and strength to exercise intensely, burn more calories, and get the most out of daily workouts. If you skip or don’t take the refueling process seriously, getting through your next BMF session could be a struggle.
Eating The Right Foods at The Right Time Makes a Difference
Your post-workout meal matters, so it’s important to consider several criteria when making your choices. Start paying attention to your intake as it pertains to:
- Calories
- Macronutrients (Think: Carbs, Fat, & Protein)
- Micronutrients (Think: Vitamins & Minerals)
- When you eat (and how often)
- Supplements targetted at inflammation and muscle/tendon/bone repair
Nutritionists recommend a balance of protein and carbohydrates. After a workout, the American Council on Exercise (ACE) advises eating:
- 15 – 25 grams of protein and
- 1-2 grams of carbs
- per 2.2 pounds of body weight per hour of depleting exercise.
So, if you weigh 150 pounds and take our Sunday Funday class for 45 minutes, you should aim for roughly 15 to 20 grams of protein and between 55 and 120 grams of carbs.
This is true even if you’re trying to lose weight. Falling into the trap of skipping meals and undereating can negatively affect your waistline and performance. Simply put, if you want to see change in your body, you gotta eat!
Having a protein-rich nutritious bite soon after your workout helps your body hold onto lean muscle mass which in turn, helps boost metabolism, promote muscle recovery, and give your figure that toned athletic look.
Sleep, Sleep, Sleep
Sleep is the ultimate post-workout recovery method known to enhance muscle growth and help prevent injury. The body waits for the resting state to repair damaged tissues, build new muscle, and replenish energy.
Be greedy about it! Try to get at least 7 hours of uninterrupted sleep each night for maximum benefits.
Questions About Your Muscle Recovery? Ask Your BMF Trainer!
We won’t say all Body Machine Fitness trainers are oracles–but they’re pretty close. If you feel like your body isn’t recovering as well as it could be, don’t be afraid to approach your Body Machine Fitness trainer and pick their brain for more muscle recovery tips and tricks.
Check out our schedules for group fitness classes in Plano and Fort Worth today. We can’t wait to treat you to a FREE fitness class and dispense our workout and recovery wisdom.
What are the Benefits of a Group Workout?
If your solo trips to the gym have become stale and boring, then you can’t be getting much of a workout. If that’s the case, group fitness might be a better option for you. Here are just some of the benefits of working out in a group setting you may have overlooked.
Push Yourself Harder
Humans are natural competitors. Studies show that people who work out with others are more likely to push their edge and exert themselves to the max. When another class member challenges themselves to lift heavier or jump higher, you may be motivated to follow suit. This phenomenon of working harder in a group setting to not be seen as the “weak link” is called the Köhler Effect and motivates you to leave it all on the floor so you never plateau.
Stay Accountable
Motivation gets you to class; accountability keeps you coming back. Fortunately, you’ll find accountability is a central theme in any group fitness class. Knowing that others anticipate your presence creates a strong sense of accountability. This shared responsibility cultivates discipline, making sure that members stay on track with their fitness goals, even on days when motivation is hard to find. After all, getting up at 6 am to workout is easier when your friends await you.
Reduce Risk of Injury
Exercising without a trainer means you’re more likely to make bad form a habit–and get injured because of it. Group classes are led by worldclass trainers who are invested in the success and safety of their tribe. They monitor every rep for proper form and light up the room with the energy you need to crush your session. By choosing a group workout, you opt for individual support, step-by-step guidance, and the chance to level up safely.
Find Your Fam
Humans are wired to be social. A strong community is essential to experiencing a fit and fulfilled life, but that connection can be hard to come by amid the stresses and obligations of day-to-day life. A group fitness class is a great way to bypass the difficulties of making like-minded friends as an adult. After sharing a great workout, with feel-good chemicals pumping through your brain and body, post-class conversation flows naturally.
Enjoy More Endorphins
Group workouts have mental advantages, too. Beyond the dopamine release that comes with any exercise, research shows that sweating it out with friends can lead to a major mood boost.
At Body Machine Fitness, we take this a step further. By immersing members in a theatrical, choreographed sound and light show that is uniquely coordinated to every workout, we sync the room into a group Collective Nervous System. This CNS triggers feelings of energy and euphoria that cloak the room in feelings of love, trust, and community as we cool down. This is the healthy high you’ll want to chase every day, together.
Exercise is Better Together
Come sweat with us and experience the power of the BMF community, where every workout is a social hangout, dance party, and therapy session all in one. Join us for group fitness classes in Plano and Fort Worth. We can’t wait to welcome you to your first FREE group fitness class with open, sculpted arms.
This is Your Brain on Body Machine Fitness
Human beings were born to move. Though you may not always feel like it, your body wants to push, pull, and jump. It wants to reach new pinnacles of strength and ride the edge of endurance. It’s the brain that needs to catch up with what the body was made for.
Imagine a reality where you wake up energized and ready to hit the gym. You walk into your local fitness studio, where you see some of your favorite people and like-minded newcomers. Then, as the lights dim and the music swells with intensity–you become fully present for 45 sweaty minutes of euphoria.
This isn’t some far-off fantasy. At Body Machine Fitness, this is simply how we roll. Every day.
If you want to free yourself from the imaginary limitations you’ve set for yourself when it comes to exercise, then you need to get your body to Body Machine Fitness. And make sure to bring your brain!
BMF Gives Your Brain Waves a Boost
We are the FIRST gym in the world to merge brainwave entrainment and exercise successfully. Brainwave entrainment is the science of stimulating the brain into desirable brainwave states like alpha waves, delta waves, or beta waves through synchronized music and light.
Our workouts induce a high state of arousal that taps into the brain’s reward and pleasure circuits to produce feel-good neurochemicals dopamine, oxytocin, serotonin, and endorphin.
What’s the big deal?
These substances control all the good stuff: our sense of well-being, perception of time, euphoria, and overall contentment. When you repeatedly expose yourself to the stimulus of a BMF fitness class, you effectively rewire your mind to crave exercise and all the brain benefits it brings.
Train Your Brain, Your Body Will Follow
We sync the room into a Collective Nervous System by immersing our members in a theatrical, choreographed sound and light show that complements every unique workout. Our dance between high-beta states during the HIIT work and alpha states during cooldown cloaks the room in feelings of love, trust, and community.
BMF Improves Cognition
You can also think of Body Machine Fitness classes like stretching and strengthening for your brain.
A study from the Journal of Sport and Health Science showed that high-intensity exercise (like any BMF class) activates a molecule called brain-derived neurotrophic factor (BDNF). BDNF has a hand in repairing and making new brain cells, which all play into optimal neuroplasticity and neural connectivity.
Significant structural changes in the brain take some time–but not that much. All you really need is a few weeks of regular exercise to reap long-lasting improvements in regions of the mind associated with cognitive tasks. Our members notice big gains in their memory, balance, coordination, and clarity of thinking.
Feel The Mental Magic at Body Machine Fitness
Dopamine is the currency of well-being, and we dish it out daily at BMF. The physical effects of our group fitness classes in Ft. Worth and Plano are fabulous, but they’re just a by-product.
Train your body and your brain like never before. Join us for a FREE fitness class today and experience your brain on Body Machine Fitness.
Fitness for a New Year and Beyond
Resolutions are So Last Year. Make Fitness Your Lifestyle at BMF!
The hangover has cleared, and the self-reflection has begun. This month, many Americans are taking part in the long-held practice of surveying their shortcomings and trying to make big changes. 48% of people admit that “improving fitness” is a top priority for 2024. But by February, most resolutioners will fall off the health and fitness wagon.
We all aspire to lead a more active lifestyle. So why do so many fail?
You see, humans are wired to seek pleasure and avoid pain. For most, working out is uncomfortable and intimidating; it doesn’t stimulate the pleasure pathways. Because of this, many hit snooze, skip workouts, and fail to stick to their fitness goals. What if there was a way to workout that registers to the brain as pleasure over pain and keeps you coming back for more?
Now there is.
Keeping resolutions is simple with Body Machine Fitness’ science-rooted, dopamine-fueled HIIT workouts.
Change Doesn’t Have to Be a Challenge
Breaking free from old habits to introduce new routines is never easy. But it is possible. Here’s how BMF cracks the neuro-code to take working out from a painful chore to your new addiction:
Brain Science That Replaces Resolutions with Resolve
Body Machine Fitness is the first gym in the world to leverage neuroscience to hack the brain to associate working out with excitement. Every aspect of our classes–the music, the lights, the circuits– is intentional. We tap into your brain’s motivation center and stimulate the dopamine production you need to become addicted to exercise. Body Machine Fitness members look forward to their daily workouts and never fear the gym. After a week of group fitness classes in Ft. Worth or Plano, you’ll realize you’re no longer laboring through a resolution–you’re forming a lasting habit.
Workouts That Keep You Grinding and Guessing
Going hard is gratifying. We expect our students to give it their all in class. We want your muscles to talk to you; we want you to feel it. Our trainers keep it interesting, never repeating workouts and always encouraging you to be a badass through every bead of sweat. The effect of workout variety on your mind makes sticking to your fitness goals easy. After all, when you see and feel results, you’re incentivized to keep pushing and pushing. Soon, you’ll be one of those gym rats who say things like, “You know, pain is just weakness leaving the body.”
Facilities That Go Above and Beyond
Our trainers, members, and staff are united by the shared mission to build community by welcoming and accepting everyone who walks through our doors from day one. We make it simple for you to show up. The only items you need to bring to BMF are water, exercise clothes, sneakers, and a healthy dose of curiosity. We provide complimentary towel service and everything else you need: a smoothie bar, grab-and-go snacks, and spa-like locker rooms stocked with vegan body products, hair ties, tampons, antiperspirant, and other little luxuries.
Don’t Just Change The Way You Workout. Change Your Lifestyle.
2024 is YOUR YEAR! We’ll plug you into the Matrix, so you can abandon your problems and ride a high that keeps you showing up month after month. Join us for a FREE fitness class today.
How a Registered Dietitian Can Help You Build Healthy Habits That Stick!
Listen up, fitness fam! We’ve got some game-changing intel that you don't wanna miss. Are you ready for it?
Did you know that your insurance company could be your secret weapon to achieving your dream body and a healthier lifestyle?
Yeah, you heard that right!
And here's the best part—they might even cover the cost of seeing a dietitian. You could be getting personalized nutrition plans and advice from a dietitian for absolutely nothing!
Body and Brain: Expert Advice on Fitness and Nutrition
We’re coming at you with a blog series that is going to change your fitness game for good!
We've teamed up with the legend himself, Andrew Turner, host of the Fort Worth Roots podcast, and two brilliant minds—Dr. Teresa Kaldis, an internal medicine specialist, and Dr. Robert Menzies, a sports medicine physician—to bring you the real deal on fitness.
These experts have the inside scoop on all the hidden gems of the fitness industry, life-changing hacks, and science-backed tips that'll get you the results you've been craving.
For this week's “Body and Brain: Expert Advice on Fitness and Nutrition,” we’re going to talk about how your commercial insurance plan can cover the costs of seeing a dietitian and help you build healthier habits like eating right!
Navigate through this post with ease:
- How to Build Healthy Habits: Eating Right!
- What Does a Dietitian Do?
- How Much is this Going to Cost Me?
- Why Does My Insurance Cover This?
- How to Find Out If Your Insurance Covers These Benefits
- How Do I Find a Dietitian Near Me?
- What BMF Can Do for You and Your Healthy Habits!
How to Build Healthy Habits: Eating Right!
Today, we’re going to talk about diet because, let’s be real, abs are made in the kitchen, and so is a healthy lifestyle.
But with so much info out there, it can be hella confusing, right? Carbs, kale, superfoods, toxins—who can keep up?
Here’s the deal—you don’t have to figure it all out on your own. If you want to take your nutrition game to the next level, you need to connect with an expert. Someone who knows their stuff and can create a personalized plan just for you.
That’s where dietitians come in!
These are the folks who can guide you towards making healthy choices that work for your lifestyle and goals.
What Does a Dietitian Do?
So, what the heck does a dietitian do anyway?
First things first, they’re not just there to tell you what to eat and what not to eat. They’re like the Sherlock Holmes of nutrition, investigating and analyzing your individual needs, preferences, and lifestyle to create a personalized plan just for you.
Here’s a more detailed description by Dr. Menzies on what to expect when seeing a dietitian, “We provide weekly health tips specific to the patient’s disease or preventable issue, use body composition analysis, and schedule monthly to quarterly meetings with them to track their body fat percentage, visceral fat, and muscle mass.”
But it’s not just about what you eat, it’s about how you eat too. A dietitian can help you understand your relationship with food, identify triggers that lead to unhealthy eating habits, and create strategies to overcome them.
And let’s be real, nutrition is just one piece of the puzzle. A dietitian can also help you navigate supplements, hydration, and even food allergies or intolerances.
They’re basically a one-stop-shop for all things nutrition and wellness.
How Much is this Going to Cost Me?
Now, here’s where things get even more exciting—did you know that your insurance benefits can help you achieve your dream body and a healthier lifestyle?
That’s right, fam. Your insurance can actually cover the cost of seeing a dietitian!
And we’re not just talking about a small discount or something. We’re talking about total coverage when you go through a medical doctor.
As Doctor Menzies puts it, “most commercial insurances cover 100% of dietitians costs.”
That means you can chat with a dietitian for an hour, several times a month depending on your overall health and your insurance plan, and not spend a dime!
Why Does My Insurance Cover This?
Let’s get real for a sec.
Nobody wants to deal with diseases like diabetes, high cholesterol, or heart problems. And while doctors used to focus on treating these issues, they’re now all about preventing them from happening in the first place.
That’s why insurances are finally starting to cover treatments like exercise and nutrition. Because guess what? By catching health issues early and making lifestyle changes, we can avoid the need for more medication and invasive tests down the road.
And if you need more convincing, just listen to what Doctor Menzies has to say: “Unfortunately, I think most physicians were trained in identifying diseases and how to treat them—when a person has already reached that critical stage of having a problem. But if we can take people as they’re starting to gain weight for example, or as they’re starting to deal with some of the issues of these diagnoses, we can prevent them from having to add more and more medication. What a liberating aspect of our health care that would be!”
How to Find Out If Your Insurance Covers These Benefits
You may be asking yourself, “That sounds great! But, how do I know if my insurance covers these benefits?”
Well, we’ve got good news for you—most commercial insurance companies do cover them. But if you’re still unsure, just give your insurance company a holler, and they’ll set you straight.
At Dr. Menzies’ clinic, Elite Health & Infusion Therapy, patients who are interested in learning more about the program are first verified for insurance coverage before starting. Additionally, an open dialogue is created with their primary care provider to ensure that specific conditions such as hypertension, pre-diabetes, diabetes, and abnormal weight gain are covered. This way, patients can be assured that they are receiving the best possible care and treatment.
How Do I Find a Dietitian Near Me?
Since you’re probably already on the phone with your insurance company checking if they include these benefits, ask them which registered dietitian (RD) is covered in your area.
If they give you too many options or let you visit any RD, then do a simple Google search and see who’s closest!
Another simple way would be to call up Elite Health & Infusion Therapy! They can verify your insurance coverage for you and let you know if your policy needs a referral from your primary care provider.
What BMF Can Do for You and Your Healthy Habits!
Now, if you’re one of those BMFers who doesn’t have insurance, your current plan doesn’t cover this, or you just wanna take it up a notch, don’t worry, we’ve got your back too.
We’re not just the most immersive and thrilling fitness gym around; we also offer great nutritional benefits, such as:
- 3D body scans
- educational workshops and resources
- benchmark performance assessments
- one-on-one assessment options
So, what are you waiting for?
It’s time to step up your nutrition game and take advantage of all the amazing benefits available to you. Get in touch with a dietitian, call your insurance company, and join us for the most epic fitness party of your life!
The Top 5 Recipes Every Avocado Addict Has To Try
Attention Avocado Addicts!
Did you know the so-called stone fruit with creamy texture and buttery consistency has real powerful health benefits? Apart from having a delicious and rich, nutty taste, it possesses great amounts of healthy fats, fiber and protein — ideal to give your meals a nutritional boost.
Avocados have multiple benefits! They lower cholesterol levels, are good for heart health, improve digestion, and help reduce appetite.
But that's not all!
This superfood contains more potassium than bananas, which supports healthy blood pressure levels and is packed with high amounts of vitamins, minerals and antioxidants.
Now … are you ready to try 5 easy and delicious recipes to add to your diet? Check them out!
Caprese Stuffed Avocado
Let's get creative! Cut 2 avocados in half and scoop them out. Then toss cherry tomatoes, mozzarella, Italian seasoning, balsamic vinegar and olive oil into a bowl. Divide the salad among the 4 halves, season with salt and pepper, and garnish with basil.
Avocado Hummus
Hummus is an excellent source of protein and fiber, and what better than to add some avocado to your classic mixture! Here's what you´ll need to get this dish on the go!
- 1 can chickpeas, well-drained
- 2 medium ripe avocados , cored and peeled
- 3 Tbsp. olive oil
- 1 1/2 Tbsp. tahini
- 3 Tbsp. fresh lime juice
- 1 clove garlic , peeled
- Salt and freshly-ground black pepper
- 1 clove garlic , peeled
- 1/8 Tsp. cumin
- Red pepper flakes, for topping
Pulse ingredients in a food processor until smooth and creamy. Then serve topped with a drizzle of olive oil and sprinkle with red pepper flakes.
Crispy-Baked Avocado Fries
Crispy on the outside and buttery soft on the inside, preheat the oven to 400 degrees F for this dish. Slice up some avocado, dredge it in flour, dip it in egg and coat in panko breadcrumbs. Bake for 15 minutes, serve with your favorite dipping sauce and enjoy!
Green Avo Smoothie
This one is Coach Anjelica’s favorite! It’s a quick and easy recipe to start off your day, and it’s filled with energy!
You´ll need 1 avocado, 1 medium frozen banana, 1 cup baby kale, 1 ½ cups almond milk, and a scoop of Rawthentic Nutrition´s vegan protein powder.
Blend until smooth and take it wherever you go!
Avo Protein Toast
Last but not least, the one and only avocado toast. Spread some avocado onto well-toasted bread, add an egg on it for extra protein, sprinkle with pepper flakes and serve!
Now that you know you can try this fruit a few different ways, dig into this green deliciousness and make it part of your lifestyle!
Pro Tip: Combine a healthy and balanced diet with your favorite Body Machine Fitness workouts and become the real M.V.P.!
Sign up to try an entire FREE WEEK here and release that inner beast!
Crystal Bundny
Trainer
CRYSTAL BUNDNY
Crystal Bundny comes to us from Central Florida where she grew up competing in all sports from basketball, to Olympic weightlifting, to surfing and everything in between. Determined to beat the boys, Crystal was fascinated with testing the limits of what the body and mind were capable of; eventually leading to her ongoing quest of climbing the highest mountains around the world. She uses that mentality in her coaching, aiming to push you past your perceived limitations and come out feeling powerful, knowing you are capable of anything!
Lots of motivation, form technique and the occasional silly dance.
Sustainable results only happen with a sustainable mindset. Fitness is forever, so find something you love and play for the long game.
“I began to realize how important it is to be an enthusiast in life. If you are interested in something, no matter what it is, go at it full speed ahead. Embrace it with both arms. Hug it, love it, and above all, become passionate about it. Lukewarm is no good.”
I’ve been shot out of a human cannon. Google human cannonball stunts. It’s wild.
New To BMF?
Zak Rhodes
Trainer
ZAK RHODES
I grew up playing almost every sport around so I love being active. I played competitive hockey all the way through high school and even coached tennis after graduating at the University of North Texas. I’ve been a personal Trainer for almost a decade with a background in biomechanics and athletic performance, I basically love figuring out how to fix and make our body move better. You can typically find me dancing and singing to whatever song is playing through the speakers.
A little shimmy, a little shake and definitely a lot of laughs.
Movement IS therapy. Sometimes we’re up, sometimes we’re down. It’s about learning to ride those waves to reach our goals.
“Laugh often, long and loud. Laugh until you gasp for breath.” – George Carlin
I’ve been on 3 bachelorette trips!
New To BMF?
Sabrina House
Trainer
SABRINA HOUSE
Sabrina House was a professional IFBB Bikini competitor and luxury retail specialist and she comes from a background of various competitive sports - gymnastics, track & field and volleyball. Sabrina fell in love with BMF after a friend encouraged her to try a class with her. The incredible energy and fun vibe captured her right away-enough for her to pursue her passion for fitness and become a trainer. She loves to challenge everyone in her class, push limits and motivate people on different levels. She desires to help everyone find and feed their light burning within...and set it on FIRE!
More B.S.T. (blood sweat tears) than T.L.C. (tender loving care). Her inspo will rock you to your core...with a smile!
One day at a time, small adjustments over time make lifestyle changes happen. Start now!
“It takes courage to trust that the best is yet to come.“ -Sally Ann Roberts
I have a green thumb!