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.
What Happens to your Brain Before your First BMF Class
We know it can be a little intimidating to show up to a new place, especially a fitness gym, and especially if you haven’t worked out in a while or ever—and it’s perfectly normal! Don’t let a little nervous energy stop you!
Whether you’re just about to begin your first class at Body Machine Fitness, or simply flirting with the idea of coming from your couch—you are already ready to get out of that tired old comfort zone. You know you want to!
Our Community Calms Your Nerves
BMF is so much more than a fitness studio; we’re a community. We don’t care about what you look like or where you are on your fitness journey. What we do care about is providing a welcoming environment where everyone feels seen, heard, and safe.
Whether it’s your first fitness class ever or you are a Body Machine Fitness regular, everyone you encounter here is rooting for your strength and success.
To get your head in the game, we encourage you to:
- Arrive 20 minutes early.
- Bring a friend.
- Ask questions!
- Connect with your why.
The BMF Brain Game Begins
Now we get to the good part. The lights go down, the music begins, and your trainer is leading you through the first few minutes of our science-backed workout. Here’s what happens to your brain next…
Within the first five minutes, you’re already in the “priming stage” as your heart rate increases and blood pumps strongly in your veins. Twenty minutes in, you are sweating and smiling, and your earlier anxiety gives over to the bliss. By minute thirty, we bet you’re already considering booking your next class. But why?
BMF combines a nightclub-caliber light show with today’s hottest music to trigger the pleasure pathways of the brain as neurochemicals such as dopamine, endorphin, oxytocin, and serotonin alter your sense of well-being and euphoria sets in. Soon that earlier trepidation you had will be transformed into feelings of excited anticipation. It’s just basic science.
Our method also increases the production of brain-derived neurotrophic factor (BDFN), a by-product that helps regulate mood and improve memory even after the workout has ended.
Change The Way You Think About Fitness. For Good.
“Studies suggest that people who engage in a variety of new experiences are more likely to retain positive emotions and minimize negative ones,” says Zapata.
Body Machine Fitness is the ONLY gym in the world that uses neuroscience to rewire the brain to view working out as an activity you crave rather than a chore you tolerate.
Are you ready to trade anxiety and fear for excitement and fun?
Book your FREE CLASS now.
The Mental Magic of Cardio Exercise
If you still think of yourself as the kid who shuffled around the track with your friends during gym class, a high energy cardio workout is probably not high on your To-do list. On the other hand, you know how important it is to get the blood pumping when you can. “Move it or lose it,” as they say.
But did you also know that aerobic exercise is equally as good for your mind as it is for your body? For many of our members, the mental magic is the motivating factor that keeps them coming back to Body Machine Fitness. Well that, and the sneaky science we use called “brain entrainment.”
Body Machine Fitness is the only gym in the world that uses neuroscience to hack the brain to crave—not just endure—exercise. We think that’s pretty magical, and you will too.
Closer To a Real ‘High’ Than You Might Think
It’s a common misconception that endorphin hormones produce the “runner’s high” effect experienced after cardio exercise. It’s unlikely that this euphoric state can be attributed to endorphins, according to one Johns Hopkins School of Medicine source, because endorphins don’t cross the blood-brain barrier.
A strong theory is that this euphoria is generated by endocannabinoids, biochemical substances the body naturally produces that are remarkably similar to cannabis and act on the same body system. “Runner’s high” turns out to be a spot-on name for cardio’s mental health perks.
So Powerful It Literally Grows Your Brain
In one University of British Columbia study, researchers found regular aerobic exercise increased the size of the hippocampus, the part of the brain that handles verbal memory and learning. Other studies have shown that people who exercise have more developed prefrontal and medial temporal cortices, which process thinking and memory.
“Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital, told the Harvard Medical School health blog. He added that any activity that gets blood pumping has these health benefits.
In May of 2022, the Journal of Sport and Health Science reviewed the immediate effect of high-intensity exercise a molecule called brain-derived neurotrophic factor (BDNF). BDNF helps repair brain cells and make new brain cells, which is linked to neuroplasticity and neural connectivity. It starts after your very first class and keeps working for you long after your post-workout shower. In this way, cardio is like stretching for your brain, making it more flexible.
Strongest When Repeated
The secret to getting the most out of cardio is consistency–and lucky for BMF members, the keys to consistency are built into every workout. The intentionally designed music and light show that accompanies our HITT sessions stimulates the brain’s pleasure pathways, so staying consistent goes from a challenge to something as natural as breathing.
Breathing during cardio exercise is essentially like doing weight reps for your heart and vascular system, and the more you perform, the more you get out of it. Just getting to an exercise class can sometimes be one of the biggest barriers to developing a fitness routine. BMF’s community-oriented classes are variable and lively because getting to your workout should be a pleasure, not a chore.
Experience The Magic with Us
BMF is a gym like no other you’ve been to before! We invite you to attend your first group fitness classes in Plano or group fitness classes in Ft. Worth absolutely free, so you can see what it means to pair brain science with a full-body workout.
How Group Fitness Can Supercharge Weight Loss
Group fitness classes are not meant to be studios filled with individuals, each following a series of exercises while trying to avoid eye contact with everyone in the room. Whether you want to engage with others or not, the group is the driving force of the class. It creates the energy in the room as you motivate and inspire one another toward shared goals, including weight loss.
In these spaces, the group takes on the challenges and celebrates the achievements of its members. This is the ethos of group fitness – an environment where the collective force propels everyone toward success. If your goal is weight loss, you’ve got a strong community waiting to welcome you at Body Machine Fitness.
Lose Weight, Gain a Community
We all need connection and community. With a tribe behind us, we get a motivational surge that is far stronger than anything we can generate on our own steam. Together we lift each other up, push past our perceived boundaries, and nurture a gratifying sense of achievement that resonates among everyone in the group.
For all these reasons, BMF group fitness classes can serve as a catalyst toward achieving your weight loss goals.
How do we do it?
With the help of a brain-altering sound and light show that syncs with our workouts, class participants undergo a neurochemical release as a single Collective Nervous System (CNS). Though your goal of weight loss may not be the same as others in the room, everyone’s effort is enhanced by a common sense of euphoria. As we cool down together, peace and a shared sense of well-being take over.
The intensity of these experiences brings people closer than you can imagine. Deep friendships are formed at BMF; a result we’re as proud of as the weight loss results our members achieve. Your friends here will be your biggest cheerleaders.
HIIT You Won’t Want to Quit
BMF HIIT (high-intensity interval training) workouts give you a full-body workout in just 45 minutes. Quick bursts of intense activity followed by rest periods mean you’re burning calories the whole time. Research shows HIIT is highly beneficial for people who want to lose weight because it’s two-for-one, allowing you to build muscle and burn fat simultaneously.
Body Machine Fitness takes HIIT to the next level by guiding our members through different workouts every day. When you do the same exercises regularly, your body becomes accustomed to them and can no longer effectively burn fat or build muscle. We NEVER repeat workouts, so you never stop improving.
Successful Groups Have Strong Leaders
The structured nature of group fitness classes lends itself to a collective dynamic. The guidance of an instructor not only ensures the effectiveness of the workout but also adds an educational component, empowering individuals with knowledge about their functional muscle groups, how to move safely through a workout, and how to know when it’s time to level up.
Our certified and supportive instructors guide all Body Machine Fitness classes. All you have to do is show up.
Join The Group
We connect members through a shared, meaningful, and effective workout experience that turns into social interactions after the workout, both in the studio and out. When all your friends are there, going to the gym becomes as tempting as avoiding it used to be.
We can’t wait to welcome you with open, sculpted arms! Join us for group fitness classes in Plano and Ft. Worth.
Why Are Music and Lights Important at Body Machine Fitness?
Picture this: You walk into a group fitness class, the room is saturated in a soft red glow, and the unmistakable thump of a pulsating beat fills the air. You’re not entering a nightclub; you’re embarking on a fitness journey that’s about to redefine your idea of working out.
At Body Machine Fitness, we’re not just a gym; we’re an immersive fitness experience. From the moment you step into the studio, you’re transported into a world where music and lights take center stage.
But why are these elements so crucial?
Let’s delve into why music and lights are so important at BMF and the world of group fitness classes.
The Power of the Beat
Music and fitness have always shared a deep connection. At Body Machine Fitness, this connection is taken to the next level. The carefully curated playlists we create are more than just background noise; they’re the heartbeat of your workout!
The high energy workout music syncs with your movements, setting the pace and driving your energy levels. Fast-tempo tracks push you to conquer that last rep, while mellower tunes guide you through cool-downs and stretches.
The result? An exhilarating workout that feels less like a chore and more like dancing to infectious, mind-altering music.
Motivation in Every Note
Beyond the beat, music taps into the emotional core of your workout. It’s the motivational coach in your ear, urging you to push harder, go faster, and reach higher. It transforms your mindset, turning doubts into determination.
Whether you’re jumping, lifting, or planking, the right song can be the catalyst that propels you past your limits.
At BMF, music is more than just background; it’s the driving force behind your achievements.
BMF Lights Up Your Brain
Boost Performance and Focus
Our lights aren’t just thrilling to look at; they’re synchronized to get the best physical performance out of you. Think of your eyes like little brains outside of your skull. As they absorb the sensory input from the lights and your ears fill with music, you’re pushed into a high-beta brainwave state. Ever heard of fight or flight? The lights are a tool to control the Body Machine Fitness experience so your body stays primed to fight through the workout without running off the rails into flight mode.
Create Community and Connection
By merging movement, music, and light, Body Machine Fitness classes give way to a group collective nervous system, also called CNS. This shared experience makes you feel powerfully connected to your community and releases hormones such as serotonin and oxytocin to ensure you give your best for yourself and your fellow workout warriors.
Feel The Groove With BMF
Music and lights at BMF aren’t mere accessories; they’re indispensable tools in your physical and mental health journey.
By tapping into our brain’s reward centers, evoking positive emotions, and creating an immersive ambiance, this sensory combination makes working out not only beneficial for our bodies but also a source of genuine pleasure for our minds.
So, the next time you step into our studios, remember that the music and lights aren’t just there to accompany you—they’re there to elevate you! Come see for yourself and book a free class now in Ft. Worth or Plano.
What Are Nightclub-Inspired Group Fitness Classes?
Everyone cares about their physical and mental health, but not everyone prioritizes it. The problem? Getting motivated.
In a world where we’re constantly bombarded by things to do, people to see, and bills to pay—adding another obligation to your to-do list can feel like a punishment. Especially exercise!
But what if there was a way to make working out feel more like a reward than a chore? Body Machine Fitness has cracked the code.
By synchronizing lights, music, and movement, fitness classes at BMF studios look more like a nightclub than an average gym. Together, these elements hack the brain to take working out from an activity you endure to a ritual you crave.
Body Machine Fitness is the world’s first gym to leverage neuroscience to make working out not only effective but addictive. Ready to feel the groove and change your body? First-timers can register for a free fitness class here.
The No-Judgement Zone that Gets You in The Zone
Synchronized audio, light shows, sweat, and RESULTS. Body Machine Fitness is the full sensory workout you’ll want to feel every day.
Music that Motivates
You know that feeling when the beat builds and drops at an EDM concert? We actually recreate that feeling in every class. Think of our music as a motivational coach in your ear, urging you to push harder, go faster, and reach higher. Our playlists are curated to transform your mindset, turning doubts into determination.
An Atmosphere that Invigorates
In our group fitness classes, time passes fast as you surrender to the music and lose yourself to the beat. The nightclub-inspired atmosphere creates a group collective nervous system, also called CNS. This motivates everyone to push harder than in a traditional gym setting.
A Community You’ll Love
Hate working out? Fine. Never been able to stick with a program long-term?
That’s OK too. Already love working out, but want to change things up? You’ve all come to the right place.
Body Machine Fitness is for everybody. Our close-knit community makes all feel welcome. We don’t want you to think too much about how you look or if you’re doing as “good” as you did last week. Everyone at BMF has your back.
Science-Backed. Sweaty. Addictive.
Think of Body Machine Fitness as a club where camaraderie, playfulness, and productivity combine. Sure, our class schedule features weekly workouts like Full Body Sweat, Upper Body Tone, and Lower Body Strength–but they’re never ever the same.
Our Master Trainer is versed in the science of surprise, using proven methods to keep your mind and body guessing. We never repeat workouts, so you’ll never plateau.
Why does it work? It’s simple: constant muscle confusion = constant entertainment and constant improvement. And science backs us up!
Body Machine Fitness is the first and only gym in the world to leverage brainwave entrainment to rewire the brain so that you begin to associate working out with excitement. At BMF, all it takes is a couple of nightclub-inspired group fitness classes to change the way you see working out forever.
All The Endorphins of a Club, None of The Downsides
When you engage in physical activity, your body releases “feel-good” hormones like dopamine and endorphins–the chemicals that are released when you go to a concert or a club. Over time, these hormones become associated with the activity itself and create positive reinforcement for continuing to show up.
BMF can help you reprogram your brain to actually look forward to physical activity instead of dreading it. What would it mean for your health if Body Machine Fitness became your new addiction?
BMF Lights Up Your Brain
Boost Performance and Focus
Our lights aren’t just thrilling to look at; they’re synchronized to get the best physical performance out of you. Think of your eyes like little brains outside of your skull. As they absorb the sensory input from the lights and your ears fill with music, you’re pushed into a high-beta brainwave state. Ever heard of fight or flight? The lights are a tool to control the Body Machine Fitness experience so your body stays primed to fight through the workout without running off the rails into flight mode.
Create Community and Connection
By merging movement, music, and light, Body Machine Fitness classes give way to a group collective nervous system, also called CNS. This shared experience makes you feel powerfully connected to your community and releases hormones such as serotonin and oxytocin to ensure you give your best for yourself and your fellow workout warriors.
Feel The Groove. Change Your Body. Change Your Life.
Our musically driven HIIT (intervals) workouts take exercise from a chore to your preferred social outing, surrounded by your tribe, united in the moment. Join us for group fitness classes in Plano and group fitness classes in Fort Worth. We can’t wait to welcome you with open (sculpted) arms.
How Effective is HIIT for Cardio?
Lace up your sneakers, grab your water bottle, and prepare to embark on a fitness journey that’s as intense as it is efficient. We’re diving headfirst into the world of High-Intensity Interval Training (HIIT), where “sweat” becomes your middle name, and your heart rate soars to new heights.
Much like a shot of espresso for your cardio routine and a nootropic for your brain, HIIT is here to shake up your workouts and redefine what it means to break a sweat.
Understanding HIIT
HIIT is a form of cardiovascular exercise that alternates between short bursts of intense, anaerobic exercise and brief recovery periods of lower-intensity activity or rest.
The primary idea behind HIIT is to push your body to its limits during the high-intensity phases, allowing you to maximize your workout in a shorter amount of time compared to traditional steady-state cardio workouts like jogging or cycling.
HIIT has gained tremendous popularity in recent years not only for how it improves cardiovascular health, but also our brain health. As neuroscientist Dr. Andrew Huberman has discussed at length on his Huberman Labs podcast, HIIT enhances memory and cognition, keeping the brain in optimal shape even as we age.
Its efficiency and effectiveness have made it a preferred choice for people looking to enhance cardiovascular health, lose weight, increase overall fitness levels, and keep the mind sharp.
The Science Behind HIIT
High-Intensity Interval Training is a cardio rollercoaster ride that challenges your cardiovascular system to perform at its optimal level. It’s like sending your heart to boot camp, and it comes back as a lean, mean pumping machine.
HIIT leverages several physiological mechanisms to provide effective cardiovascular training:
- Improved Heart Health: HIIT, in any form, has the ability to improve cardiovascular health. The intense bursts of activity followed by short recovery periods stimulate the heart and increase its efficiency.
- Increased Calorie Burn: The combination of high-intensity intervals and brief recovery periods, especially in HIIT group workout classes, can lead to substantial calorie burn, aiding in weight management and fat loss.
- Lower Blood Pressure: Regular participation in HIIT can help lower blood pressure, reducing the risk of hypertension and heart disease.
- A Better Brain Boost: Studies indicate that high-intensity interval training benefits our minds more than moderate-intensity continuous training.
- Less Time Wasted: If you have limited time for exercise, group HIIT classes offer a quick and efficient way to get a robust cardiovascular workout.
The Verdict?
When it comes to cardio, HIIT emerges as the undisputed champion. It’s effective, efficient, and about as exciting as a workout can get. Its scientific underpinnings, coupled with a multitude of benefits, make it a formidable choice for people like you looking to enhance their heart health, manage their weight, and improve their cognition.
Body Machine Fitness HIIT workouts make the most of workout science — both the science of HIIT and the science of brain entrainment to make working out desirable
So, if you’re tired of the treadmill’s monotony or the elliptical ennui, try a HIIT group training class at BMF. It’s the cardio cure that won’t bore you to tears, and it might just be the fitness revelation you’ve been waiting for.
Strap on those sneakers, and let’s HIIT the ground running!
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!
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.
