Which Type of Exercise is Best for Your Brain?



With fitness trends so often in the spotlight, it’s widely accepted that exercise is vital to our mental health. But there’s more to it than just the mood-boosting endorphins. 

At Body Machine Fitness, we use High Intensity Interval Training to tap the mechanisms of the brain that also preserve cognitive function. Comprised primarily of high-intensity and strength training circuits, our HIIT classes are designed to keep the brain and body guessing while activating brain cell production. 

With that premise,  let’s break down the component parts of HIIT and consider the relative impact a variety of movements has on our brain function and performance. 

Breathe into the Brain 

A steady flow of blood to the brain, or cerebral blood flow (CBF)  is essential to your physical and cognitive health. The brain depends on this continuous blood flow to deliver both oxygen and nutrients while removing carbon dioxide and cellular waste. This means the best exercises to maintain and improve brain function are those that elevate your heart rate and increase CBF. A higher heart rate translates to more oxygenated blood flowing to your brain. Any aerobic exercise will increase heart rate, but focused aerobics interposed with interval training and high intensity bursts have the greatest impact on the brain’s enhancement.  

HIIT Amplifies BDNF 

Brain-Derived Neurotrophic Factor (BDNF) is a protein that helps create new brain cells and contributes to neuronal plasticity, which is essential for learning and memory. As we age, our neurons begin to deplete and become more difficult to replace. Exercise is the #1 stimulant in the creation of BDNF.  

The best exercises for producing BDNF are those that challenge both the brain and the body. Workouts that are constantly switching focus whether by muscle group, movement style, or tempo keep the brain engaged throughout the session. Body Machine Fitness classes accomplish this with a HIIT format and routines that change every time you come to class.  

You’re Just 6 Minutes Away From Boosting Cognition 

Speaking of the long term, even a short “HIIT” of regular exercise can help prevent neurological decline consistent with age. A recent peer-reviewed study examined BDNF spikes after exercising under different conditions. Based on their findings, working out intensely even for just six minutes produced up to 5 times as much BDNF than prolonged periods of lower intensity exercise.  

Lift Weight, Expand Your Mind 

In addition to aerobic exercises, strength training offers significant benefits. Strength training, such as weightlifting or resistance training, can improve decision-making and problem-solving abilities. This continues to confirm a long-held scientific consensus that exercise is good for improving long-term cognitive function. To this end, BMF classes incorporate weightlifting and resistance training intervals in every class.  

Train Your Brain at Body Machine Fitness 

At Body Machine Fitness, our HIIT classes combine the oxygen boosting benefits of aerobic exercises with the problem-solving power of strength training. Being a BMF devotee benefits your body and mind in profound ways in a unique, endorphin-inducing environment. 

Add our motivating music mix, synchronized light shows, and world-class trainers and you will soon find yourself hooked. Get the complete mind-body fitness package our state-of the-art studios in Plano and Fort Worth. Your first class is free! 


How Long Does a HIIT Workout Need to Be?



Generally speaking, if you want to maximize the health benefits of high-intensity interval training (HIIT), aim to exercise for 30 to 60 minutes. Where you land in this range depends on who you are and the style of HIIT you’re interested in doing.  

What Duration Is Right for Me? 

Before starting a HIIT routine, a few factors can help determine how long the ideal workout is for you:  

Fitness Goals 

Asking yourself about your goals is crucial when diving into HIIT. Understanding your why will help you make decisions that are best for you and your specific fitness goals. 

If fat loss is what you’re after, a shorter more intense workout can really rev up the metabolism to break down fat. Looking to improve your cardiovascular health? A longer workout can kickstart your path to a healthier heart.  

Fitness Level  

For someone just dipping their toes into the water, a shorter work out that builds familiarity with the intensity of a HIIT workout is a real boon. As your fitness level ramps up and stamina improves, workouts can get longer.  

Intensity 

HIIT workouts are intense, it’s literally in the name. But that intensity depends on who you are too. If you’re pushing your heart rate to 85-90% of your max heart rate, it’s difficult to do that for 60 minutes or longer.  

Different Ways to HIIT It 

What constitutes a HIIT workout is pretty broad, but there are some common styles of HIIT that can also help you find a duration that’s right for you. 

Tabata Method 

A great option for beginners and veterans alike. Tabata is built around 20 second periods of max effort, with 10 seconds of rest. This is repeated 8 times for an exciting and intense 4-minute workout. 

30/30 and 45/15 

HIIT is a bit of a numbers game, and these two styles can make the most of your time. 30/30 means 30 seconds of work followed by 30 seconds of rest, while 45/15 increases the work and decreases the rest interval. 30/30 workouts are usually 20 to 30 minutes while 45/15 workouts are usually a bit shorter. 

Pyramid 

Pyramids are a great way to build a better you. The work and rest periods start out short, only 20 seconds. They build up to a max period, sometimes as high as 60 seconds of work, before descending back down to the starting point.  

Get Fit with HIIT at Body Machine Fitness  

At Body Machine Fitness, we take advantage of every style of HIIT to keep your body guessing and working hard so you don’t plateau. It might be hard to believe that just 45 minutes a day is all it takes to transform your life completely, but that’s exactly what we do at Body Machine Fitness. Take care of yourself while still leaving time to take care of the million other things life throws at you.  Sign up for a free group fitness class in Plano or Ft. Worth today!  


4 Long-Term Benefits of HIIT Workouts



Over the long haul, HIIT workouts improve your heart health, build lean muscle, improve athletic performance, and even your brain health. Here’s how HIIT-ing a high-intensity interval workout a few times a week can improve your physical health and quality of life over the long term:  

HIIT Workouts Build Lean Muscle for the Long Haul  

To build muscle, you must push hard enough to put your muscles under the appropriate amount of stress for an adaptive reaction to occur. Cardio alone can’t do that—HIIT can. 

A science-informed HIIT program will never let you plateau. HIIT workouts are built around short, explosive periods of all-out work followed by short periods of rest. This makes them almost infinitely customizable. As your fitness improves, you can add weight, reps, or intensity to continue exhausting muscles and encouraging them to grow stronger–even ten years into your regimen.  

HIIT Reduces Visceral Fat for Better Heart Health  

HIIT classes target visceral fat—the pesky layer of fat that wraps around your organs and is linked to issues like diabetes, heart disease, and high blood pressure. Having less visceral fat and more muscle can prevent chronic diseases and reduce your risk of cardiometabolic disease as you age.  

After a 45-minute HIIT class, your resting metabolic rate will be higher all day long. This is called the afterburn effect, and all those extra calories burnt can translate into more efficient weight loss.  

HIIT Enhances Athletic Performance  

Science shows that HIIT leads to bigger gains in cardiorespiratory fitness, functional capacity, and lactate threshold compared to moderate intensity continuous training (MICT). Lactic acid, produced during intense exercise, causes muscle fatigue, soreness, and reduced performance.  

A couple of HIIT classes a week can increase the lactate threshold, enabling you to exercise at higher intensities for longer durations before burning out. Over time, this means HIIT training can help you do more of what you love with ease–whether that’s finishing a 10K, hiking on the weekends, or dancing the night away with your friends.  

A Workout That HIITs Your Brain Too  

Brain-derived neurotrophic Factor (BDNF) is a chemical in the brain that acts like a crossing guard, helping information get from one part of the brain to the other. After your first HIIT class, you’ll experience a quick boost in BDNF, helping your mood, focus, and cognition improve.  

If you keep coming back for more—and believe us, your brain will want to—you’ll begin seeing a sustained increase in BDNF. Having a little more focus after a workout is great, but with consistent BDNF production, areas of the brain associated with memory begin to grow. That’s right, you’ll grow your biceps and brain with every class.  

Work harder, get smarter.  

Reap The Rewards of HIIT at Body Machine Fitness
Before you can take advantage of a healthier heart, more lean muscle, improved fitness and increased brain capacity, you need to get started on your HIIT journey. 

Take your first rep toward lifelong fitness today with a free group fitness class at Body Machine Fitness. Check out our schedules in Ft. Worth or Plano 


HIIT Training for Beginners



It’s a common problem. You want to up your fitness game, but the prospect is daunting. Where should you start? Can you do it yourself? Will you have to spend a fortune on personal training? Maybe you’ve heard a lot of noise on social media telling you that HIIT is the answer, but WTH even is that?

Don’t worry! At Body Machine Fitness, we got you. Our group HIIT workouts are the perfect setting for beginners. Read on to learn more about what you are getting into.

What is HIIT?

HIIT workouts combine fast, powerful bursts of exercise—executed to the best of your ability— with short periods of recovery time between each cycle. The exercises tend to hit multiple muscle groups at once while raising your heart rate to maximize the cardiovascular impact of the routine. The result is more fat burned in less time, improved cardio, and stronger muscles.

A typical HIIT workout might include a few rounds of exercises such as jumping jacks, curls, mountain climbers, push-ups or burpees, and squats.

Get Ready to Become A HIIT Workout Machine

Match Your Fitness Level

If you’re looking for a new exercise plan or think HIIT might suit you, don’t be intimidated by the “high intensity” in the name.

When you start training at Body Machine Fitness, you can talk to one of our expert instructors about how to get started with HIIT at your current fitness level. They’ll give you the run down on our HIIT classes and show you how to modify exercises to better serve you where you’re at.

HIIT is challenging and fun! It’s normal for our gym members to get addicted to our classes, which means that in no time you’ll start seeing improvements in your strength and endurance— you’ll be crushing the exercises in no time.

A Full Body Workout

As you’re lacing your sneakers before your first workout, you might wonder what kind of movements you can expect to be doing. In a Body Machine Fitness class, we HIIT all the major muscle groups over the course of the week.

If you hopped into our Monday class, for instance, you could expect to primarily work your arms while secondarily hitting other major muscle groups. While on Wednesday, we may primarily work the legs, etc. This approach ensures you’re working your entire body throughout the week without exhausting the whole thing in a single day.

Determine What Style of HIIT is Best for You

Depending on your fitness level and goals, there are a few different types of HIIT workouts that you can try. Consulting with a Body Machine Fitness trainer will allow you to create the best HIIT plan for your needs, but here are a few different styles you might consider.

  • Tabata —20 seconds of intense exercise followed by 10 seconds of rest.
  • 30/30 —30 seconds of intense exercise followed by 30 seconds of rest or low intensity exercise.
  • 45/15 — 45 seconds of high-intensity exercise followed by 15 seconds of rest or active recovery.

 

So, to make it clearer how this would look, if you are doing the 45/15, you might do one circuit of 5 different exercises for 3-5 rounds total. When you finish a circuit, you typically take a longer rest period of about 1-2 minutes before diving back into another circuit.

Assess Your Schedule

It’s typically a good idea to ease into the HIIT lifestyle. Experts recommend starting with just one HIIT workout weekly for the first few weeks. You can get started this week with a .

As you start feeling more comfortable with the tempo and movements, you can add a second day a week into your schedule. Once the movements become second nature, you’re ready to start incorporating HIIT workouts three or more times per week, or however many times your regimen requires you to meet your goals

Expect to Be Sore

Speaking of exhaustion, HIIT workouts should lead to a healthy amount of soreness but shouldn’t completely wipe you out. If you feel any sudden pain or soreness beyond your muscles, that might be a sign of overtraining.

That’s why you want to get into HIIT with some professional supervision. Working with our trainers is the best way to ensure you don’t miss out on HIIT’s health benefits because of an injury or fatigue.

Your Diet is Key to Effective Workouts

We all know that what we eat directly impacts our energy levels, and HIIT requires a good deal of energy. If you’re an early riser who might not eat breakfast before a workout, ensuring your dinner consists of a balanced meal will put enough in the tank to crush your morning BMF sesh.

If you’re looking to decompress after the workday, ensuring your lunch has a good deal of green is a great way to guarantee you’ll have enough energy for your class.

HIIT leads to Increased Brain Health

HIIT workouts are gaining recognition for their positive impact on the brain, and Body Machine Fitness Classes are no exception. A single HIIT class floods the brain with dopamine, oxytocin, serotonin, and endorphins, leaving you with a sense of peace, joy, and clarity of mind.

HIIT The Ground Running— Start Today

When you sign up for one of our free nightclub fitness classes, you’ll experience a workout unlike any other. You can expect a fun light show with energizing music to get you feeling motivated and working hard. Our trainers are in on the action, too, helping to keep you motivated and engaged.


How Long Does It Take for HIIT Results?



You don’t need to spend 2+ hours in the gym every day to see the results you’re looking for. In fact, research shows that a round of HIIT can replicate the effects of common types of exercise like running or weightlifting in just a fraction of the time. Depending on how consistent you are with your training in combination with where your baseline fitness level is at, you may start seeing physical changes as soon as 6-8 weeks.

What is HIIT?

High-intensity interval Training (HIIT) is an infinitely adaptable workout program built around short, intense periods of work interspersed with shorter periods of rest. HIIT workouts range from 30 minutes to an hour, with a sweet spot of 45 minutes.

During a HIIT session, you’ll push, pull, jump, and lift your way through compound moves that improve your endurance, build muscle, and increase your resting metabolism rate— giving you a good fat burn long after class ends.

If I Start Now, When Will I See Results?

If you’ve ever done six crunches and lifted your shirt expecting to see a six-pack, you’re not alone. It’s natural to want immediate results when we start a new routine. However, as your mama probably told you, life (and fitness) has no shortcuts.

The question of how long it takes to see HIIT results is a tricky one to answer. The results of any fitness routine are impacted by more than just the reps themselves–what you eat, how you sleep, and how you handle stress can all affect how fast or slow you’ll start seeing changes.

However, if you’re eating lots of protein, getting that shut eye, and staying consistent with your workouts, you’ll set yourself up for these milestones:

1st Workout: Endorphins and Afterburn

There’s a lot of science behind how a HIIT workout impacts the body differently  than almost any other type of workout. Namely, HIIT sessions produce the afterburn effect, meaning you’ll get the calorie-burning effects of your workout all day long.

Let’s say you hop into one of our morning by the time you’re getting ready for lunch, your body is still burning calories from the morning sweat sesh. Your brain will also get a boost with every HIIT session— exercise-induced endorphin release is dependent on the intensity of exercise, and high-intensity workouts do it best. You may feel mentally clearer and sharper, and experience a more balanced, positive mood.

2-4 Weeks: Improved Endurance

All this extra calorie burning means that, when combined with a diet that runs a caloric deficit, you can start to see inches fall off your waistline in less time. For people in the beginning stages of their fit lifestyle, these results can begin to occur in as little as two weeks. In addition, a few HIIT workouts a week can improve endurance, boost your V02 max, and build lean muscle in under a month.

2-4 Months: Visible Muscle Growth

Most inactive adults who start a HIIT program will start seeing physical results within 8 to 12 weeks. That’s because HIIT causes cells to make more proteins for their mitochondria than other types of exercise, according to a 2017 study in the journal Cell Metabolism. The study found that adults who did 12 weeks of high-intensity aerobic interval training reaped more robust improvements in their muscle protein content than their peers who were on other workout programs.

HIIT Up Body Machine Fitness and Start Seeing Results

If you’re in a time crunch and can’t afford to spend hours in the gym, then a 45-minute HIIT session at Body Machine Fitness might be the perfect solution for you. You can start working toward achieving your fitness goals today by signing up for a free class in Fort Worth or Plano . So, what are you waiting for? Your inner savage is waiting to be let out of the cage.


Rewiring Your Brain for Healthy Habits

Healthy habits are attainable. Here’s the truth: you can rewire your brain for new routines at any age–if you know how to crack the code.  

Bad Habits are No Match for Neuroplasticity  

Every time we learn a new skill, our brain restructures to adapt to the new stimulus or routine. The scientific name for this is neuroplasticity, and it’s the great equalizer in the battle against bad habits.  

When you consistently engage in new behaviors and patterns, you forge fresh neural pathways that train your brain to trade old habits for new, healthier ones. As you continue to nurture and reinforce these positive habits–whether eating more vegetables or becoming a 6 am workout person–they become deeply ingrained in your neural circuits, ultimately leading to a changed brain.  

Nourish Your Neurons and Flex Your Willpower 

Your brain wants to eat just as much as your body does. Factoring brain health into your diet is essential for optimizing cognitive function and supporting neuroplasticity. Some vital nutrients that make your mind happy include:  

  • Omega-3 fatty acids: Fish, walnuts, and flaxseeds all contain essential fats that improve memory and reduce inflammation.[*] 
  • Antioxidants: Antioxidants like vitamins c and e combat oxidative stress to safeguard brain cells and boost cognitive function. Eating a colorful range of fruits and vegetables is a surefire way to up your antioxidant intake.  
  • B vitamins: Lean meats, legumes, and leafy greens have the B vitamins we need to optimize the production of neurotransmitters and maintain healthy cognition.[*]

Grow a Bigger, Healthier Brain 

The science tells us that healthy brains are capable of learning throughout life, especially when they are stimulated by regular exercise. Even older folks suffering from mild levels of cognitive decline stand to improve their brain structure and function with aerobic activity. 

According to a study published in the British Journal of Sports Medicine, regular exercise increases the size of the hippocampus, the part of the mind that controls verbal memory and learning. Another peer-reviewed study from the Journal of Sport and Health Science showed that aerobic exercise like HIIT activates brain-derived neurotrophic factor (BDNF), the molecule that helps repair and make new brain cells. BDNF is linked to the neuroplasticity and neural connectivity you need to turn healthy ambitions into healthy habits.  

Become The Good Kind of Brainwashed at Body Machine Fitness  

Finding a workout you genuinely enjoy is the shortcut to rewiring your brain for better habits. 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 leveraging the interplay 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 dopamine, oxytocin, and serotonin. In short, your brain will start chasing that same high and motivate you to sign up for a daily group fitness class in Plano or Ft. Worth 

Tiny Habits, Big Gains  

Take that first step to a new healthy habit. Your first class is on us! Sign up for a free group fitness class today!  


Smart Workouts are Safe: How to Avoid Injuring Yourself



Nothing puts big fitness ambitions on hold like an injury. Don’t take the risk. Body Machine Fitness is all about safer ways to get strong. Here are our trainers’ top tips for injury prevention:  

Warm It Up and Cool It Down  

Injury prevention starts before your workout begins. A warm up is called so for a reason: it warms up your body temperature and increases your heart rate, so blood starts to flow to your muscles—dynamic warmups like arm circles and leg swings prime muscles, joints, and tendons to perform safely. Static stretching to cool down reduces inflammation, helping to prevent soreness and injury.  

Master Proper Form  

How many times have you tweaked your neck tossing and turning in the night? Even the simplest movements present an injury risk if you aren’t practicing proper form. You’re in class to tone your muscles, not strain them. If you’re new to BMF and aren’t sure if you have the correct form, ask your trainer for help. They will be more than happy to assist! Proper form will help you maximize your session and minimize your risk of strain.  

Mix Up Your Routine  

Repeating the same movements day after day without time to recover can compromise your form and lead to injury. Mixing it up in the weight room not only keeps things spicy–it also keeps you safe. Moving in a different way every day makes for more balanced muscles, reducing the risk of injury. BMF trainers NEVER repeat workouts, so our members stay safe and never plateau.  

Hit Your Hydration Goals  

Drink up! And we’re not just talking during class. Proper hydration around the clock is crucial to lubricate your joints and fuel your workouts. Start sipping seriously two hours before your workout, shooting for 16- 24 ounces of water. Around twenty minutes before your group fitness class in Plano or Fort Worth, aim for a few more.  

Don’t Forget to Feed the Machine 

You know what they say–a protein bar a day keeps the orthopedic surgeon away! Eating a nutrient-dense diet helps your body build a strong defense against muscle tears and optimizes your recovery so you can rock your next sweat session.  

The American Council on Exercise (ACE) advises comsuming this macronutrient mix after a workout: 

  • 15 – 25 grams of protein and   
  • 1-2 grams of carbs   
  • per 2.2 pounds of body weight per hour of high-intensity exercise.  

So, if you weigh 150 pounds and take any 45-minute BMF class, you should aim for roughly 15 to 20 grams of protein and between 55 and 120 grams of carbs.  

Get Stronger, Safer 

Remember, injuries are complex and have many causes. Though there is no way to prevent injuries completely, Body Machine Fitness prioritizes warming up, cooling down, and switching up workouts so our members can work toward their goals sustainably.  

New to our group fitness classes in Ft. Worth and Plano? Your first session is on us 


Why Stretching is Just as Important as Strengthening



After an intense sweat session, it’s tempting to skip the cooldown and head straight for the showers. Big mistake. Taking your stretching just as seriously as the rest of your workout makes for a much safer, complete routine.  

Body Machine Fitness trainers start every class with the kind of stretching your body needs before a HIIT workout. Dynamic movements, like lunges, squats, or knee hugs get your muscles ready for the functional moves you can expect in class. Static stretches, where you elongate the muscles and hold, help the muscles recover after 45 minutes of  explosive movement.  

Stretching is critical for maintaining our mobility, range of motion, and functional movement throughout our lives. Read on to learn more about the importance of stretching whether it’s attached to a Body Machine Fitness class, other workout, or simply to unwind.  

4 Excellent Reasons to Stretch Any Time 

  1. Reduce Risk of Injury 

Stretching at least 2-3 times per week, but preferably daily, helps your muscles get used to moving without any assistance. This is crucial for avoiding and preventing injuries because your body treats repeated explosive movements as if it’s an injury. It’s that old, “no pain, no gain” mentality but at a cellular level. Because your body thinks it’s hurt, it tries to limit your range of movement. As a BMFer, you’re going to need your full range of motion, so we don’t skip out on stretches.  

  1. Boost Mobility

You might be thinking, isn’t mobility the same thing as flexibility? It might be a surprise but they actually refer to different phenomena in the body. Where flexibility refers to your muscles, mobility applies to your joints. Mobility is another key factor determining your range of motion. When our in-house DJ starts cranking out your jam, believe us, you’re going to want that full range of motion to really pump it up. 

  1. Reduce Inflammation 

Deep down your body loves you, but it does some not cool things it thinks will protect you. When you get that heart pumping, the endorphins rushing, and those muscles popping, your body reacts as though it’s injured and cranks up the inflammation to keep you from moving anymore. Stretching reduces that inflammation so you can continue coming to class in top form all week long. 

  1. Get Stronger

When you stretch properly and consistently before a workout, the result is a body that’s more flexible, more mobile, and more prepared for the kind of high-energy workouts we live for at Body Machine Fitness. All that flexibility and mobility means it’s actually easier to break through your perceived limits, and all that barrier breaking means you’re getting stronger and more powerful.  

It’s Not Over Until We Stretch 

Don’t worry if your flexibility is lacking. With our help, you’ll see it improve quickly. Every 45 minute Body Machine Fitness session begins and ends with the stretching your body needs to receive the full benefit of the workout. Plus, our bad-ass BMF trainers will work with you should you need any adjustments or accommodations. So stretch out of your usual routine and sign up for a group fitness class in Plano or Fort Worth 

 

Your first class is FREE 

 


How to Get and Stay Motivated



You know the drill:  

  • Set a 5 am alarm…hit snooze seven times  
  • Make a New Year’s resolution to lose weight…quit the gym in February  
  • Write a Sunday to-do list…binge Netflix instead 

So, what gives? Staying motivated is one of the top reasons people fail to stick to a fitness routine. But maybe, a lack of motivation to workout isn’t so much a reflection on your motivation as it is on the workout you’ve been doing. Maybe it’s time to try a fitness studio that takes care of the motivation part for you. 

At Body Machine Fitness, our members are motivated to attend classes for some many reasons. Attend your first free class and you’ll soon learn: 

Your Tribe is Here 

We’re more than a gym; we’re a social club. Every BMF trainer, member, and staff welcomes and accepts everyone who walks through our doors from day one–whether you’re a retired professional athlete or at the start of your fitness journey. Our workouts connect people through a shared and meaningful experience that lingers long after the post-workout shower. This social and encouraging environment makes our members want to show up and push hard day after day as much for themselves as for the power of the group dynamic.  

We Offer New Classes Every Day 

Forget boring and repetitive gym routines! Not only does mixing up your workouts help keep your body and mind engaged, but it also prevents boredom and burnout. Keeping things exciting and challenging makes you more likely to stick to your fitness routine and achieve your desired goals.  

At BMF, you will never take the same class twice. Our science-based interval workouts are the most efficient and effective workout you can do in 45 minutes. They’re challenging but self-paced and simple to follow along so everyone can do it and be successful–there’s nothing more motivating than that.  

We Got the Beat 

When you step into the studio, you feel like you’re at the city’s hottest nightclub. Every class features high-octane hits mixed by our in-house DJ along with a synchronized light show. Dopamine is the currency of well-being and we use music to dole it out every day. You read that right; our workouts deliver a healthy “high” that motivates you to get out of bed and be a badass at BMF.  

We’ve Brainwashed You with Neuroscience! 

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 crave 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 starved for motivation and may even have some to spare.  

Ready for your new addiction? 

Body Machine Fitness is the full-sensory workout you’ll want to feel every day.  

Book your free nightclub fitness class today to join our fitness community and see why BMF was voted the Best Gym in DFW for the third year. 


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!