4 Tips to Make Exercise a Lifestyle Choice
Human beings were born to move. Regular sweat sessions help reduce the risk of chronic diseases, boost our mood, and regulate our energy levels. We all know that we should make exercise a regular part of our routine. However, only 28% of Americans are exercising enough.
Breaking free from old habits to introduce new lifestyle choices is never easy. But it is possible. With the right mindset, you can change working out from a grueling chore to the best part of your day. Here are four tips from our trainers to help you become part of the 28%:
Tip #1: Schedule your workouts
Consistency is the cornerstone of any successful habit. To establish a positive relationship with exercise, you have to make workouts part of your daily rhythm. We’re not saying you need to go balls-to-the-wall every day for two hours. Instead, make exercise as integral to your routine as going to work, even if it’s just a brief but focused 45-minute workout. Slow and steady wins the race – it’s far better to commit to a shorter but regular workout than to attempt an overly ambitious routine and risk abandoning it altogether.
Tip #2: Don’t overdo it
The most common mistake that exercise newbies make is going too hard too quickly, which can lead to pain, injury, and burnout. To avoid this, listen to your body and start slowly. Instead of training for the Boston Marathon right out of the gate, start with shorter, more manageable workouts that you can gradually increase in intensity as you get fitter. This approach allows you to build up your fitness gradually, reducing the risk of injury and increasing the likelihood of long-term success.
Tip #3: Remember your why
Maintaining a consistent exercise routine can be challenging, but reminding yourself of your motivations can serve as a powerful driving force. Knowing your “why” – your deeper reasons for prioritizing fitness – can provide the mental edge you need to overcome obstacles and stay on track. Reflect on what truly matters to you. Is it improved health, increased energy, stress reduction, or perhaps setting a positive example for loved ones? Whatever your reasons, keeping them at the forefront of your mind will ignite the passion and determination needed to make exercise a lasting routine.
Tip #4- Find a workout you crave everyday
Finding a workout you genuinely enjoy is the shortcut to making fitness an enduring lifestyle choice. Body Machine Fitness’ science-backed fitness classes light up the motivation centers of your brain so you start to crave exercise rather than avoid it.
By using a coordinated dance of lights, sound, and sweat, our classes 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. These substances control all the good stuff: your sense of well-being, perception of time, euphoria, and overall contentment.
New to BMF? Take Your First Class on Us
After just a few of our group fitness classes in Fort Worth and Plano, you will be well on your way to effectively rewiring your mind to make exercise a lifestyle choice.
Change your relationship with exercise for good by joining us for a FREE fitness class. We’ll see you in the studio!
How Lighting Impacts the Group Fitness Environment
Not all gyms get lights right.
A room’s lighting temperature (warm or cool), color, and intensity can all impact your mood and performance. By now, you’ve probably read about blue light, that evil light from our phone screens that’s often blamed for a bad night’s sleep. Blue light blocks melatonin production and keeps us from falling asleep.
Traditional gyms and office spaces typically opt for this style of lighting on the theory that it keeps you sharp and focused. But who wants to workout under the glare of harsh lighting?
Body Machine Fitness came up with a better lighting concept; one that beckons our members back to the studio day after day. It’s a total vibe. Come check us out!
At Body Machine Fitness, We. Light it. UP!
Body Machine Fitness knows blue light isn’t enough to get you motivated. Instead of offering a group fitness environment that feels like an all-staff meeting, we created one that looks and feels like an amazing night out with friends.
Using the entire color spectrum to enhance mood and increase your energy levels, we turn up the music and synchronize the lighting to the beats. Under the spell of our in-house DJ’s high-octane hits, our members get the most out of every workout.
It’s not just a feel-good effect—it actually enhances your performance. Every Body Machine Fitness group class leverages lights, sound, and community to boost energy levels and rewire your brain to crave exercise.
Lighting the Way to a Euphoric Workout
It’s really not the drinks that put us in high spirits at a nightclub. It’s more about the power of artistic lighting, motivating music, and good company that generates our sense of euphoria. The pounding beats and light show that underpin every Body Machine Fitness class are designed to activate the fight or flight response, amping up the energy of the room. With everyone experiencing these high-beta states, a Collective Nervous System is created. It’s like the bond you might remember sharing with high school teammates.
When these beta-states are combined with the alpha-states produced with the help of lighting in the cooldown, the effect is feelings of love and trust. This combination of beta and alpha states produced by Body Machine group fitness experiences is what keeps people coming back for more.
The Lights are Always On at BMF
Like the hottest new nightclub in town, Body Machine Fitness has people talking. Ready to see what the hype is about? Join us for group fitness classes in Plano or Ft. Worth.
Sign up for a free class today!
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.
What is a Total Body Workout Class?
A total body workout class targets all major muscle groups for maximum burn. Body Machine Fitness has mastered the art and science of a true full body workout (including the brain!). Our signature infusion of neuroscience takes our version of a “total body” workout into a whole new paradigm.
Join us for group fitness classes in Ft. Worth and Plano to experience the most exhilarating 45 dopamine-fueled minutes of your day.
Body Machine Fitness Takes “Total Body” Seriously
Full-body workout classes are popular because they are efficient. Though we dedicate three days each week to variations on designated “Full Body” workouts, even our classes designed to target upper or lower muscle groups will inevitably meet total body workout criteria.
With intervals of muscle conditioning and cardio bursts, every BMF class is designed to help you:
- Build strength
- Burn fat
- Boost your metabolism
- Stay motivated
Totally Strong
Did you know that high-intensity strength training (HIIT) burns calories for up to 72 hours after you’re done? That’s a pretty good deal for a mere 45 minutes of work!
Our world-class fitness professionals strategically vary weight, speed, duration, and reps in each class to keep your entire body guessing. Under their guidance, you will learn to maximize your energy expenditure, capitalize on your cardiovascular endurance, and sculpt your muscles.
Whether you are performing dynamic, functional movements or compound weight-bearing exercises, you’ll feel muscles in your body you never knew were so integral to your range of motion and overall strength.
Keep it up and your body will soon look better and feel stronger whether you’re sweating it out in the gym or proving it out on the street.
Warm-ups and cool-downs are built into every full body class to prepare you for the intensity to come and to help you avoid injuries. A body is only as strong as its latest injury, so we will encourage you to stretch, recover, and listen to what it needs to perform at its optimal level.
Totally Social
BMF is more than a gym—we’re a social club. The shared experience of sweating through a HIIT class together creates bonds that extend beyond the studio. As our members navigate the challenges of total body training, a support network forms. Sure, you may come to BMF for fitness, but you’ll leave with a new tribe and outlook on exercise and life.
Totally Stimulating
When we say total body, we mean your mind, too. Our science-backed classes were created by our master trainer to light up the motivation centers of your brain. Dopamine is the currency of well-being, and BMF uses lights, music, and motivation to ensure you get a healthy dose of it during every full-body workout.
That’s right: your brain-body connection is equally important to us as you achieving your physical goals. When we plug you into our Matrix, we in essence hack your brain so that you become fully present, committed, and ready to take on your next challenge. This full-sensory workout is addictive by design. Come in once or twice, and we predict we’ll be seeing you quite a bit.
It’s Time to Totally Change The Way You Work Out.
Your days of boring, repetitive workouts that don’t move the needle are done. Sign up for a free total body fitness class today and meet your new tribe at group fitness classes in Plano and Ft. Worth!
How to Develop a Lasting Workout Habit
We all know the science: working out makes us healthier, happier, and more energized. Despite this, the majority of Americans don’t exercise as much as they should.
Everyone wants to want to work out—the main roadblock is turning desire into doing. Only 8% of people successfully turn their New Year’s resolutions into habits. What do those people have that the other 92% don’t? Consistency.
The more consistently you do something, the more likely it is to become a habit. If exercising is a chore you struggle to look forward to, you need a new program that makes you want to show up every day.
Daily Habits Are Lasting Habits
A lack of willpower isn’t usually to blame when people try to form a habit and fail. Humans are wired to have enough willpower to make it through the first week or two of any task when we need to. The real culprit behind our tendency to start a new routine and stop is that we don’t condition the behavior deeply enough to take it from a daunting task to an automatic habit.
To understand why, let’s compare the exercise habits of two archetypes: we’ll call them Jack and Diane.
Jack: The Occasional Gym-Goer
Jack starts the new year with big ambitions to rediscover his lost love of exercise. He plans to hit the gym on Tuesdays, Thursdays, and Saturdays. He plans for 90-minute workouts focusing on a different muscle group each day. On Tuesday, Jack wakes up to the sound of his alarm and drives to the gym. Without him realizing it, his brain links waking up (his daily routine) to going to the gym.
But on Wednesday, Jack starts his day without exercising at all. His brain’s association with routine exercise is weaker now. This continues for several weeks and Jack still needs to force himself to get to the gym until he hits a wall and stops going altogether.
Diane: The Daily Gym Rat
Diane, on the other hand, schedules a workout class every day. She only goes for forty-five minutes, but she shows up without fail. When Diane’s alarm clock sounds, reaching for her gym bag is as natural as pouring her first cup of coffee. Her pattern is conditioned repeatedly until it is entirely automatic.
BMF Makes Developing Healthy Habits as Simple as Showing Up
You may have heard this maxim: Motivation is what gets you started. Habit is what keeps you going. Body Machine Fitness has our own rendition of this: Curiosity is what gets you started. Excitement is what keeps you going.
Our HIIT classes leverage the latest neuroscience to light up the motivation centers of your brain. Every rep encourages the dopamine production you need to take working out from a chore to the best part of your daily routine. We make sure you want to return again and again until showing up is automatic. After just a few group fitness classes in Ft. Worth or Plano, you too can become a Diane!
Ready For Your New Addiction?
Habits are easier to form when they’re gratifying. Experience the first workout capable of rewiring the brain to associate working out with pure excitement. A Body Machine Fitness membership means developing a lasting workout habit isn’t just possible–it’s unavoidable.
We offer group fitness classes in Plano and Ft. Worth. Sign up for a FREE science-backed fitness class today.
How Many Fitness Classes Should I Take a Week?
Because everyone’s bodies and fitness goals vary so widely among gym-goers, the answer to this question isn’t the same for everyone. It’s also important to remember that when it comes to your fitness journey, recovery is just as important. Finding that sweet spot between how many fitness classes your body needs vs. how many it can handle each week isn’t a one size fits all. And while our workouts are based on rounds of strength conditioning and treadmill cardio intervals, we also have double-floor spots available for those desiring a focus on strength conditioning only. In many cases our personal trainers may actually recommend this in order to achieve certain outcomes.
Here, our personal trainers of Body Machine Fitness offer free monthly 1-on-1 consultations in order to gain insights and offer a prescription into frequency of classes and weight ranges for different exercises, as well as macro guidelines in order to get you where you want to go.
How Often Should I Work Out for Weight Loss and Muscle Gain?
According to the current Physical Activity Guidelines for Americans, adults who wish to maintain their weight should dedicate at least two full-body muscle strengthening workouts and about 150 minutes of moderate aerobic activity and each week. The higher the intensity of the aerobic activity, the less time required.
Under those same guidelines, those who wish to lose weight are simply advised to do “more” than that. Nutrition is a big piece of this goal, and how far you want to go with all of it will depend of course on how much weight you want to lose. Again, our personal trainers will work with you hand-in-hand to layout a protocol customized for you.
While doing our workouts will undoubtedly bring great results, having a customized program will accelerate your results for the same amount of time and effort. For example, losing weight and gaining muscle are somewhat diametrically opposed to each other. Should you focus on weight loss first, or building muscle first? But don’t worry, our trainers will tailor the program to find the sweet spot for your individual needs.
Listen to Your Body. Trust Yourself.
HIIT workouts like we offer at BMF are a great way to meet your weight loss and muscle building goals efficiently since by definition, high intensity intervals followed by quick recovery periods already place you ahead of the weekly recommendation with just a few sessions each week.
Whether you are in the dedicated cardio portion of the workout or the weight-lifting segment, high intensity cardio bursts hold the key to success in both areas. And because we target different muscles in new ways each day, you will also get your full body strengthening needs met in every session.
So exactly, how many classes does this translate to?
The answer to that question is still going to depend on how your body feels. No one knows that better than you!
Check in with yourself to make sure you aren’t over-training and building in enough rest days (again, our trainers will help you!):
- Are you sore? (In a good way or in an I-might-have-injured-myself way?)
- Are you feeling irritable or fatigued? (could be lack of sleep but could also be a sign of over-training)
- Have you stretched or taken one of our recovery classes? (mobility and stretching is paramount)
- Do you need a break? (take it!)
- Are you dying to take an extra class this week? (come!)
For a beginner, three to four classes a week may be optimal in the beginning. But as you build endurance, you may find that five to six, or more HIIT sessions may start moving the needle faster. Some BMF addicts can come to class every day (and sometimes 2 times per day) with no issues at all.
And never forget, all of the trainers here are highly-skilled professionals who are eager to give guidance around all these questions and more. Whether you think you are doing much or need to do more, we got you!
Ready to see results? Join us for group fitness classes in Plano and Ft. Worth!
How Long Will It Take to See Results?
Have you ever done a ten-minute ab workout and immediately lifted your shirt to see if your six-pack is showing? No judgment–we’ve been there too. It’s natural to want immediate results when we start working toward any goal.
Let’s be blunt: you want your workouts to work for you. In an effort to get a chiseled bod as fast as possible, many newbies make the mistake of thinking that the more hours and energy they put into their physique, the better it will be.
This is a myth. You don’t need to spend two grueling hours a day in the gym to benefit from strength training. BMF’s 45-minute HIIT sessions are efficient and science-backed to get you quick results while having fun along the way. And by following your trainer’s recommendations, you can achieve your goals even faster. Even without personal coaching, because our workouts are so effective, many of our members notice improvements in their exercise performance and body composition after just 30 days.
Get Addicted
Working out should be a pleasure, not a punishment, and if you can safely do so, you should work out as much as you want—for many Body Machine Fitness members, that means five to seven days a week. No, we don’t cast a spell on them—we just use neuroscience to rewire the brain to crave exercise. See for yourself! Sign up for a free fitness class today.
(Warning: side effects may include big smiles and big gains.)
Workout Fusion: Cardio & Strength Training Benefits
When it comes to working out, most have a preference. Your friend that can run a casual 5K on a Saturday morning might not want to join you for an afternoon lift–and those three miles they conquer every weekend might be a bit more cruel than casual to you.
But what would happen if you left your preference for cardio or strength in the rear view?
The fusion of cardio and strength training has powerful benefits, not just physically, but mentally as well.
As you engage in the dynamic synergy of strength and cardio during a Body Machine Fitness class, you will experience a transformative impact not only on your physique but on your mental well-being. For us, it’s not just about lifting weights and getting your cardio in. We are giving you the keys to a realm where mental health is just as important as physical health, and where benefits abound.
For Better Overall Health, Say Yes to Workout Fusion
The combination of strength and cardio exercises is a holistic approach that promotes physical well-being and mental health. Performing them together offers a sustainable path to achieving and maintaining optimal fitness levels. Beyond the aesthetic gains, our members notice a difference in their day-to-day function, strength, stamina, and cognitive function.
Strengthen Your Body
Combining cardio and strength training can accelerate your overall fitness. As Dave Asprey put it in his Book, Headstrong, “It’s the happy marriage of two schools of fitness thought, and it might be more effective than either resistance or aerobic exercise alone.”
Research shows that HIIT workouts help gym goers:
Get fitter faster: Blending cardio and weight training gets you in shape more efficiently than either alone. Strength training increases your muscle mass and cardio improves your endurance. As a bonus, high intensity strength training (like every BMF class) burns extra calories for up to 72 hours after your workout.
Improve oxygen consumption: Once upon a time, we thought it took monotonous sessions of running and cycling to improve your body’s ability to use oxygen. Turns out, HIIT can do the same in a shorter amount of time. In fact, 8 weeks of workouts can improve oxygen consumption by 25%.
Reduce blood sugar: Research has found that combining strength training and cardio in a HIIT session reduces blood sugar and improves insulin resistance more than traditional exercise like swimming or cycling.
Growth Hormone: Studies published in the Journal of Obesity and the Journal of Applied Physiology have shown that “HIIT is up to 10 times more effective at increasing growth hormone than resistance training or endurance training.”
Strengthen Your Mind
As endorphins surge through challenging cardio intervals and strength-building exercises, mental clarity emerges. Neurology instructor Dr. Scott McGinnis from Harvard Medical School suggests that physical activity induces physiological alterations in the body, promoting the generation of growth factors. These substances influence the development of new blood vessels in the brain and contribute to the proliferation, resilience, and general well-being of fresh brain cells.
Strengthen Your Community
BMF is more than a gym—we’re a social club. The shared experience of workout fusion creates bonds that extend beyond class. As our members navigate the challenges of strength and cardio training together, a support network forms. Sure, you may come to BMF for fitness, but you’ll leave with a new family and a new outlook on exercise and life.
Check out our group fitness classes in Plano and group fitness classes in Ft. Worth where we push and pull our way toward better mental and physical health.
Feel the Groove. Be a Part of the BMF Community.
Body Machine Fitness isn’t just a workout; it’s a paradigm shift in the fitness narrative. It’s an acknowledgment that physical and mental well-being are intertwined, and a workout should elevate both.
Experience BMF, the world’s first gym to leverage neuroscience to make working out not only effective, but addictive. Be a part of something bigger than yourself.