How to Prevent Muscle Loss From Happening During the Holidays

You've been working out all year! Even when you were unmotivated, tired or unwell, and in every other difficult situation, you defeated your mental weakness and unleashed your inner beast.

While everybody else was still cozy in bed dreaming, you were out of bed, sweating, and ballin’ to make yours a reality.

You forged strength with each rep. Every mile you ran was a mile weakness trailed behind. And every day you crushed it in the studio was another day you got to call yourself a BMFer.

Now the holidays have shown up and are trying to get you to fall behind on your epic journey to become the very best version of yourself.

Parties, trips, shopping marathons and other holiday-related activities are attempting to interrupt your daily routines and restrict your workout time.

Muscle atrophy, or muscle loss, can happen as soon as your body goes 10 days without exercising (1). Three weeks of no exercise can also reduce your cardio fitness (2).

Let’s look at some tips to kick muscle atrophy’s a** during the holiday break.

You Can Always Workout, Everywhere and Anytime.

Except for extreme circumstances, there is always time to exercise. A one-hour workout is 4% of your day — so save your excuses for when you visit Granny.

Here is an excellent workout for hustlin’ when you’re on the move.

Running is also a great way to crush it while you are away. All you need are running shoes, headphones, your favorite playlist and a running app for your phone.

The Ol’ Protein Shake

The holidays are a tempting time to indulge in cookies, cakes and other carb-filled foods that can reduce your six-pack to a one-pack.

Instead, we recommend that you focus on protein rather than carbs and fats.

A good rule of thumb is to ensure your food contains at least 30% protein. If you want the deets, most studies suggest that 0.7 to 1 gram per pound of lean mass is optimal (3).

Protein will not only help you stay ripped, jacked and swole, but it can also help reduce cravings and aid in weight loss.

Pluggable Motivation!

The cold weather, the holiday programming, and the break from work obligations all entice you to stay in bed and forget all about getting double-cheeked up. Unfortunately, if your motivation level were displayed on your phone, it would be a thin red line on the battery icon pleading for a charger.

For your motivation lows, we recommend a totally safe and legal performance-enhancing drug called music.

Did you know music can reduce your perceived effort by 12% and improve your endurance by 15%? (4).

Because tunes and beats have such an impact on our performance, the U.S. Track and Field banned the use of headphones and portable audio in official races in 2007. One of the reasons for this is that music provides athletes with a "competitive edge."

So, put the blankie away, X out of Netflix, put your headphones on, and power through!

Whoever Said No Pain, No Gain, Has Never Been To Our Studio.

Don’t get us wrong; our workouts will make you sweat, push yourself, and make you use both arms to carry your coffee mug the next day.

But our black-belt in-house DJ’s beat abilities will entrance you. You won't dread the last rep; you’ll be twerking for it.

Stack an insane sound system and a hard-core light show on top of that, and you’ll think you're in a nightclub tearing it up in your stretchy clothes.

Any traces of a regular workout will be erased by our theatrically trained coaches; they will motivate you to activate “beast mode.”

The holidays are no excuse to let your gains slip away. Come to our studio and get that epic experience you're looking for.

The first class is free for first-timers. However, BMF is not responsible for any member that might become addicted to our classes or for rehabilitation costs.

A Trend That's Here To Stay: Group Fitness Classes for Both Men & Women

Are you one of those believers that group fitness classes are only for women? If you are, let’s change that!

Since the late 80’s and 90’s when dance fitness and step aerobics became popular in the gym setting, there has been a preconceived notion that group fitness classes are just for women. That could not be further from the truth. Group fitness classes are for everyone. Yeah, you read that right … EVERYONE!

With a variety of classes targeting different body parts, intensity, and end goals, the truth is you can't go wrong with choosing a class that will help you achieve your fitness objectives. If you are trying to build muscle, shred fat and move past the old boring gym routine, then you will absolutely love Body Machine Fitness. It's more than just a workout … it’s the hype! Just picture this: an electrifying bad-a** nightclub with powerful mixes, light shows, epic chest-pounding drops and pulsing energy all in one place … well, that’s BMF for ya!

Our 45-minute, instructor-led group fitness workouts are based on intervals, or rounds of cardio and strength training, known as H.I.I.T. (high intensity interval training). With this exercise strategy, you will alternate between short periods of intense anaerobic exercise with less intense recovery periods —

the most effective way to build muscle and shred fat FAST.

Our 45-minute, instructor-led group fitness workouts are based on intervals, or rounds of cardio and strength training, known as H.I.I.T. (high intensity interval training). With this exercise strategy, you will alternate between short periods of intense anaerobic exercise with less intense recovery periods — the most effective way to build muscle and shred fat FAST.

5 Reasons to take a BMF class:

1. It's the HYPE! You’ll never get bored.

Experience an electrifying and addicting energy that will keep you coming back!

2. Be part of the BMF Fam

Sign up for your FREE WEEK and sweat it out with the BMF Squad. You don't want to miss out on our exhilarating and mind-blowing workout. Meet us in the Transformation Room. We promise you won't regret it!

3. Never Fly Solo

Step out of your comfort zone!! Our kicka** trainers will guide you every step of the way. Join us and discover a brand new workout environment surrounded by men and women of all ages.

4. There's never a bad time to start

If motivation strikes, don’t let anything get in the way.

5. Let's do it!

Our workouts are both challenging and fun, so you definitely can’t miss out! You need to experience the DROP in order to understand what the hype is all about! Our workouts appeal to every fitness level, no matter your age or gender. In all of our classes, every member has the option to modify and adjust to the exercises. No matter who you are, BMF is the place for you.

Your fitness journey begins NOW! Book your BMF class today!

Click here to get a FREE-WEEK PASS!

Free 1-Week Pass
Why Men Should Participate in Group Exercise Classes

5 Effective Tricks to Build Muscle in 2 Weeks

Let the “gains” begin!

Have you ever wondered how to build muscle more quickly? Most people think gaining muscle seems like a long and dreadful journey, when really it's a matter of learning the right techniques that will speed up the process and let you enjoy the ride.

We’ve gathered 5 effective strategies that will make you bulk up in just 15 days. Take notes on how to build your body from zero to hero with these 5 easy tips:

1. First off, DETOX!

Time to flush out toxins! You’ve got to make sure your intestines are clean and functioning properly in order to increase your energy and reduce unwanted inflammation in your body. You can try taking detox teas, or drink a glass of celery juice in the morning.

2. Increase you protein intake

According to ACSM , in order to increase muscle mass, it is recommended that a person eat a range of 1.2 to1.7 grams of protein per kilogram of body weight per day. Protein is essential in order to provide a considerable amount of amino acids available to repair and build new muscle.

Try including tofu, legumes, eggs, milk, nuts and seeds to your daily diet to increase muscle growth naturally. You can also supplement your protein intake with our all-natural, hypoallergenic, Rawthentic™ Nutrition Vegan Protein Powder.

3. Stay Hydrated

When we exercise, we usually lose fluids through sweating, which can reduce muscle recovery. That's why it's a MUST to drink plenty of water during and after every workout. Health experts recommend the 8x8 rule: eight 8-ounce glasses, which means 2 liters, or half a gallon, a day.

4. Get 7 or more hours of sleep each night

Did you know muscle building and repair occur when you sleep? Make sure you get enough rest, so you’re able to recover faster and also avoid injuries.

5. Tone it up!

BMF member, Kelley Marine, taking a core workout

Hustle and sweat through 45-minute strength-training H.I.I.T. workouts at Body Machine Fitness and feel the power! We recommend at least 4 to 5 strength training workouts per week. Tone your whole body while experiencing an electrifying and addicting experience in the Transformation Room.

It’s all about consistency and a positive attitude. Start building muscle faster and much more efficiently with this action plan.

Step up your game and remember … DON'T WISH FOR IT, WORK FOR IT!

Get your FREE 1-WEEK PASS Today!

BMF Trainer, Jordan Logan

Jordan Logan

BMF Trainer, Jordan Logan



Coach Jordan played football and ran track in college, tried out for the NFL in 2014 and arena football in 2016. He’s very passionate about fitness and wellness and always looking for opportunities to share it with others. Jordan trained individual athletes and teams for 3 and 1/2 years, taught K-5 health and how to stay active and injury-free.

INTENSITY! and encouragement????

Desire trumps obligation. If you desire to workout, you’ll enjoy it and attain your goals. No growth comes from obligation.

“I'm pissed off for greatness! Cause if I'm not pissed off for greatness, that means I'm OK with being mediocre!“ -Ray Lewis

I'm a musician, dancer and DJ. If I'm not working out, I enjoy the arts!

New To BMF?

BMF Trainer, Anjelica Cirone

Anjelica Cirone

BMF Trainer, Anjelica Cirone



Anjelica Cirone comes to us from Chicago, Illinois. She is a former 2X USA World Champion Gold Medalist for the US National Cheerleading team. She graduated from the University of Louisville, where she is a 5X Collegiate National Champion with the Louisville All-Girl Cheerleading Squad. Anjelica coaches cheerleading to all ages and skill levels. She developed a passion for fitness at an early age and strives to help others achieve their fitness goals.

You can expect a lot of energy, motivation and tons of fun. Anjelica will bring the heat and the SPICE!

Exercise is like a relationship, you can’t cheat and expect it to work. Be faithful. Put the work in and stick with it!

“All progress takes place outside of the comfort zone” Take that risk and GET UNCOMFORTABLE

I’m OBSESSED with my toy poodle.

New To BMF?

BMF Trainer, Jeanny Gallo

Jeanny Gallo

BMF Trainer, Jeanny Gallo



Jeanny Gallo comes to us from South Florida, where she grew up dancing competitively. Her love of dance, movement and music later brought her to the group fitness industry, where she developed a passion for leading a healthy lifestyle and inspiring others to do the same. In addition to fitness coaching, she has worked with various wellness brands in the marketing field, which has allowed her to connect with people from all fitness levels. She loves to challenge members to push themselves out of their comfort zones and have fun while doing it!

You can expect Jeanny to bring some of that Miami Spice to each class with her high energy and upbeat attitude!

There are no shortcuts, put in the work and the results will follow!

“There are people who make things happen, there are people who watch things happen, and there are people who wonder what happened. To be successful, you need to be a person who makes things happen.” -Jim Lovell

I love doing handstands!

New To BMF?

BMF Trainer, Mario Schill

Mario Schill

BMF Trainer, Mario Schill

Founding Trainer


Mario Schill comes to us from Germany with a Texas accent guaranteed to keep you smiling and laughing as he makes your muscles cry. Mario has over 10 years of experience in the fitness industry and is a lumberjack graduate. The atmosphere, culture and values at Body Machine Fitness brought him directly to his career in group fitness. He knew after his first class that this was something special, and he had to be a part of it. He aims to help members unlock and maximize their true potential through fitness, nutrition and mental awareness.

You can expect to go through a whirlwind of emotions in his class and he will make sure you leave with a smile on your face.

Sleep, food, exercise.

“Authenticity is a collection of choices that we have to make every day. It’s about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.”

I got pantsed in the lobby of a movie theater and stood there in shock for a good minute before I noticed what was going on. What a nice breeze…

New To BMF?

BMF Trainer, Ethan Marine

Ethan Marine

BMF Trainer, Ethan Marine

Master Trainer


Ethan Marine came to us from Miami Beach. He coached athletes and celebrities like Shaun T, Diplo, DJ Tiesto, Ronde Barer, Antonio Cromartie, Victoria Secret models, Miami Real Housewives and more, but that’s not why we like him so much. Ethan is special because he found a way to incorporate his decade of experience as a personal trainer into a group fitness setting, making the BMF workouts both fun and effective. Ethan is what you would call a “triple threat” in the fitness industry with experience in personal training, group fitness, and a degree in dietetics from FSU!

He is like a swiss army knife in his coaching style. Most describe him as passionate and thorough. He prides himself in his attention to detail on technique, but it’s unlikely you’ll leave his class without catching some dance moves and a few dad jokes. You’ll get it all from him!

The best workout for you is the one you’ll stick to. Everything else aside, if you don’t enjoy it, there’s a 100% chance you’ll quit.

“Be nice for no reason.”

When he’s not teaching classes or developing the training curriculum for BMF, he’s typically with his wife and two daughters or working out. Ethan eats, breathes, and sleeps fitness with amazing discipline that shows in his passionate delivery he brings to every single class.

New To BMF?