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 classhere. 


The No-Judgement Zone that Gets You inThe 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!

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.

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!