Wellness

We’ll come right out and say it: incorporating regular exercise in your routine reduces your risk of disease and improves the quality and longevity of your life. While that may seem biased coming from a fitness studio, the power of exercise has been recognized for thousands of years.  

Prescribing Exercise is Primitive  

The folklore of medicine is one of the most ancient aspects of healing, first suggested by primitive physicians who would treat a person whole, from soul to body. Even if these treatments lacked evidence of efficacy, the power of belief would make the patient feel healed (enter placebo effect). What these physicians may not have realized is there has always been a remedy to internal and external woes: exercise. Despite being overshadowed by Western history, Susruta, a physician from 600 B.C., is notably the first medical figure to include exercise in his prescriptions to prevent and treat diseases.  

Physical Activity vs. Exercise 

Physical activity refers to steady, daily movement including household chores, walking to and from the store, and jobs for those who work on their feet. Our ancestors performed copious amounts of physical activity just to survive, but in our current age of convenience, supplementing with exercise is key.  

What differentiates physical activity and exercise is intention and intensity. Exercise is structured aerobic activity that elevates the heart rate and amplifies the breath. In the words of Plato, “lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  

The Preventative Approach 

It’s much more difficult to integrate regular exercise when there’s pre-existing injury or illness, so starting early (while younger and less prone to biological weakness) is ideal for developing a coherent relationship with fitness. Many of the most common diseases and illnesses that lead to death do not have cures other than their prevention.  

Regular exercise has the power to: 

• reduce mortality and the risk of recurrent breast cancer by approx. 50% 

• lower the risk of colon cancer by over 60% 

• reduce the risk of developing Alzheimer’s disease by approximately 40% 

• reduce the incidence of heart disease and high blood pressure by approximately 40% 

• lower the risk of stroke by 27% 

• lower the risk of developing type II diabetes by 58%
  

And those are just the heavy hitters! Exercise alone can improve sleep patterns, amplify your energy, and result in a more positive outlook on life. 

Customize Your Movement 

Exercise looks different for everyone, so educating yourself in the right ways to workout for your body will lead to better results and a greater likelihood that you’ll continue your fitness commitment.  

Meeting with a trainer to share goals, concerns, and limitations is a safe way to plot out your ideal forms of exercise. For those who are looking to make exercise more a part of their lifestyle, joining a fitness studio with myriad offerings is a great way to find your niche. Here, take a free introductory HIIT class to try on the BMF lifestyle.  

BMF Your Way to a Better Life 

Being a BMFer means you’re on the track toward a longer and higher quality life! We recognize that one size doesn’t fit all—so our group fitness classes in Plano are varied and constantly evolving, similar to our group fitness classes in Fort Worth thanks to our talented team of trainers who are committed to change the way people see exercise as work. We’re here to make exercise one of the most exhilarating and fulfilling aspects of your life. Get started today and sign up for a free class on us!  

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! 

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!  

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!  

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.  

2. 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. 

3. 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. 

4. 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.