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!

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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!

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!