Frequently Asked Questions

Body Machine Fitness is a boutique fitness studio built around how your brain and body actually train together. Every class pairs strength and conditioning with sound and light designed to put you in a focused, locked-in state, so the work feels different from a normal gym. We are the first studio in the world to combine brainwave entrainment with elite performance science. Your first class is free, so you can come feel the difference before you commit to anything.

Yes. Your first class at Body Machine Fitness is completely free, with no long-term commitment and nothing to cancel. It takes about 30 seconds to book, and you get the full experience: the full workout, the room, the sound and light, all of it. Come feel the difference, then decide.

Your first class is free, with no long-term commitment. After that, our Plano studio offers monthly memberships and class packs to fit different schedules and budgets, and you can see current Plano pricing on the memberships page. Founding memberships for our Uptown Dallas studio, opening Fall 2026, are separate and available now at a permanent discount, with full Dallas pricing shared closer to opening. The best place to start is your first class, and it is free.

It takes about 30 seconds. Pick a class time that works for you, enter your info, and you are booked, with no card required to reserve your free class and no long-term commitment. Then just show up 20 minutes early for your first class so we can get you set up and walk you through everything.

Expect a coached workout in a dark, club-like room where sound and light are tuned to keep you focused and present. A coach gets you set up, scales every movement to where you are today, and walks you through it, so you never have to figure it out alone. You do not need any experience or special gear, just athletic clothes and water. The easiest way to know what it feels like is to come feel it, and your first class is free.

No. Everyone starts somewhere, and every movement is scaled to where you are today, whether you are a returning athlete or starting over after years away. Our classes are time-based, so you stay in control: slow the tread, go lighter, or take a breather whenever you need. A coach guides you the whole way and gives you modifications so you are challenged without being thrown in over your head. Prefer to ease in? Grab a spot toward the back. Your first class is free.

Spaces in the back of the room are designed for people who want to ease into the experience. The lighting is engineered to engage the brain, not to overwhelm it.

If you have medical photosensitivity, a history of light-triggered seizures, or migraine triggers, check with your doctor before your first class.

The vast majority of new members find the experience energizing within the first 10 minutes. If it's too much, the coach will guide you to modify or step out.

Most studios train your body and leave your brain to fend for itself. At Body Machine Fitness, the sound and light in the room are engineered to put you in a focused, locked-in state, so you train with your full attention instead of fighting the clock. We are the first studio in the world to combine brainwave entrainment with elite performance science. The difference is something you feel in the room, which is why your first class is free.

Our open studio is in Plano at 6153 Windhaven Pkwy, Ste 130, Plano, TX 75093, and you can reach us at (214) 396-8585. Our second studio is in Uptown Dallas at 2626 Howell St, Dallas, TX 75204, opening Fall 2026, and founding memberships for Uptown are available now. Your first class in Plano is free.

Absolutely, and a lot of first-timers do. Bring a friend, book both of your free first classes, and ease in together. There is zero pressure and zero judgment, just show up and feel it.

A BMF class is one hour of strength and cardio, split between treadmill rounds and floor rounds, coached the whole way. You control your own speed and weights, so you set the intensity while we guide the work. Prefer not to run? Ask about a floor-only spot or a bike.

Each day works a different focus, upper body, lower body, or full body, with a fresh playlist and light show, so you keep progressing and never plateau. It is never the same class twice.

BMF runs high-intensity coached group training, so if you have done something like Orangetheory or F45, the strength-and-treadmill format will feel familiar. The difference is the room: we engineer the music and light to put your brain in a focused, locked-in state, which is why members say it does not feel like any class they have done. The only way to get it is to feel it, and your first class is free.

A BMF class is one hour. For your very first class, please arrive 20 minutes early so we can check you in, meet your coach, show you the layout, and walk you through how the class flows before the lights come up. After your first class, 5 to 10 minutes early is plenty.

Just bring water, workout clothes, and your energy. We've got the rest.

We'll hook you up with complimentary towels, and our locker rooms are stocked with all the essentials: hair ties, vegan-friendly products, and more.

No problem, you have options. If running is not your thing, tell us when you arrive and, if there is space, we will move you to a floor-only spot where you skip the tread and focus on strength. Prefer a bike? We have those too. After your first class, you can pick a floor-only spot yourself in the app. Same energy, same results, your pace.

Every BMF class is scalable, so any class fits any fitness level. If you want all-around fitness, come any day, we cycle muscle groups (upper body, lower body, core) across the week so any single day gives you a balanced workout. If you are chasing something specific, like stronger legs or arms, pick the days that match and stack them. For the best results, mix it up. Not sure where to start? Your first class is free, come try one.

We recommend 3 to 4 classes a week for the strongest results. That is the range where you build real strength, see visible change, and avoid plateaus. The more consistently you come, the better you feel, in the room and out of it.

Yes, just talk to us first.

We offer modifications for most movements, and our coaches are here to help you train smart. Arrive a little early, let us know what's going on, and we'll tailor your experience to keep you moving safely and effectively.

First and most importantly, talk to your doctor. Every pregnancy and postpartum experience is different, and your provider will know what's safe and right for you.

That said, we've had many expectant and postpartum members train with us. Some continue through pregnancy with modifications. Others ease back in when they're ready. Our workouts are time-based, so you can always adjust intensity to match how you're feeling.

If needed, you can freeze your membership during pregnancy. And when you're ready to come back postpartum, you can take it at your own pace. We'll be here for you.

You know your body best, and we're constantly inspired by the strength of our mamas and mamas-to-be.

Plano runs classes 7 days a week.

Monday through Thursday: 5am, 6:15am, 8am, 9:15am, noon, 5pm, and 6:15pm. Friday drops the 6:15pm class. Saturday: 8am, 9:15am, and 10:30am. Sunday: 9am and 10:30am.

We're open every day of the year except Christmas.

Brainwave entrainment is the well-studied effect where steady rhythms of sound and light gently guide your brain toward a target mental state, like calm focus or readiness to work. At Body Machine Fitness, we build that into every class so the room helps you lock in instead of working against you. You can read how the science works on our science page, or just come feel it, your first class is free.

Most members feel the shift in their very first class. You tend to walk out lighter, sharper, and calmer than you walked in. The deeper change takes longer, your brain adapts with repeated exposure, and most members report a real shift in how they feel about working out within 3 to 4 weeks of coming consistently.

Regular cardio gives you an endorphin bump that fades after the workout. BMF is built to do more than that. By syncing the room, the music and light, to your training, the experience is designed to change how your brain encodes exercise itself, not just how you feel for an hour afterward. That is why members talk about craving it, not grinding through it.

Research increasingly links the kind of intense, rhythmic exercise BMF is built around to benefits like reduced anxiety, better mood, sharper focus, and stronger stress resilience, and our members regularly report exactly that: more mental clarity and steadier moods. BMF is not medical care and does not treat or cure any condition. If you are managing your mental health with a provider, think of BMF as a complement to that work, not a replacement.

You may have heard that high-intensity exercise spikes cortisol, that cortisol is bad for women, and that women should switch to lower-intensity work like Pilates. The conclusion sounds reasonable, but the science behind it is incomplete. Cortisol does rise during hard exercise, and it also rises during moderate exercise, public speaking, a tense conversation, and your morning coffee. It is not a poison; it is an energy hormone that mobilizes your body to meet a challenge. The real problem is not the brief spike from a workout, it is chronic, unmanaged stress that never resolves.

What makes BMF different is that the same music and light that drive the experience also help keep your nervous system regulated while you train. You get the high-intensity stimulus your body needs to adapt, without the chaotic stress response that leaves you frazzled. Researchers like Dr. Andrew Huberman describe this as hormesis: controlled stress builds adaptation. Dr. Stacy Sims, who studies female physiology, makes the same point, done well, high-intensity training lowers your baseline stress load over time and makes you more resilient, not less. The short version: high intensity is not the problem. High intensity layered on an already overloaded nervous system can be, and BMF is built to run it the regulated way.

This is one of the most important questions in women's fitness right now, and it has gotten oversimplified. Here is what current research actually points to. In perimenopause and menopause, women lose muscle mass at an accelerating rate, and muscle mass is increasingly correlated with brain health, metabolic health, and bone density. Lower-intensity options like Pilates and steady-state cardio do not build that protective muscle or push the max heart rate that research links to cardiovascular and cognitive benefits.

BMF was built to deliver both: max-heart-rate intervals 2 to 3 times a week, plus functional strength work that builds and protects muscle, with the room helping keep your nervous system regulated through all of it. That last layer is exactly what thoughtful critiques of high-intensity training for women over 40 are right to flag. Talk to your doctor about anything specific to you, then come try a class. Most women in this stage tell us it is the input their body was missing. Your first class is free.

Yes. Our treadmill rounds are built to push you into max-heart-rate territory in controlled intervals, repeatedly, 2 to 3 times a week. That matters because research increasingly links max-heart-rate work to benefits most workouts never target: elevated BDNF (a protein that supports brain-cell growth and resilience), better insulin sensitivity, and long-term heart protection. Most popular modalities, Pilates, yoga, steady-state cardio, even a lot of strength training, never get near that threshold. BMF is one of the few group formats built around it, in a way that stays safe (scalable and coach-led) and accessible (you pick your own speed and weights).

Recovery is part of our Uptown Dallas studio, opening Fall 2026, not our Plano studio. Built on the same idea as our training, it uses the body and the brain together so you come back stronger, not just survive the week. Founding access is available now at a permanent discount. You can see what is included and reserve founding access on our recovery page.

Our Uptown Dallas studio at 2626 Howell St, Dallas, TX 75204 opens Fall 2026. Founding memberships are available now at a permanent discount, so you can lock in founding pricing and your spot before the doors open. Our Plano studio at 6153 Windhaven Pkwy is open today, and your first class there is free.

Never been to BMF before? We prefer 24 hours in advance. Your first visit is special. We take care of the details so you can just show up and feel it.

Members are able to book in advance based on their plan. Unlimited and 12-class members are able to book up to 2 weeks out. 8 and 4-class members are able to book up to 1 week out.

Plan to arrive at least 5 minutes early. The studio doors open 5 minutes before class, just enough time to find your spot, greet the BMFers around you, and start warming up.

Running late? Come in quietly and wait for a break between rounds to step in. Heads up: depending on the waitlist, spots are released 5 minutes after class starts.

If a class is sold out, you can join the wait list. As others cancel, you'll automatically be added in the order you signed up.

If a spot opens more than 6 hours before class, we'll notify you by email. If it's closer than that, show up 5 minutes before start time. We'll begin filling spots from the waitlist in order.

If you're outside your cancellation window, you can switch to another class that's not sold out. If it's inside your window, the standard cancellation policy applies.

We welcome younger athletes, with a few steps to keep it safe.

Adults 18 and over join normally. For ages 16 and 17, a parent or guardian needs to sign a waiver before the first class. We can also welcome teens as young as 14: a parent or guardian must be on the premises during class, the teen meets the coach beforehand (please arrive 30 minutes early) so the coach can assess their maturity and comfort with exercise and make the final call, and a separate waiver is required.

Yes, BMF offers flexible freeze options, no doctor's note required.

You can freeze your membership for anywhere from 2 weeks to 3 months, up to twice a year. Your credits will be preserved and ready when you return.

If you're pregnant, you're welcome to freeze your membership for the duration of your pregnancy. And when you're ready to come back postpartum, you can take it at your own pace.

Just be sure to request the freeze before the time you'd like it to begin. Memberships can't be frozen retroactively. The start and end date are required to submit a membership freeze.

Need help? Reach out to your local studio and we'll take care of you.

They don't. Any unused classes will expire at the end of your cycle.

So be sure to book your spots and use every last one. You've earned them.

Life happens. Just cancel outside the cancellation window and you're all set.

Unlimited members: cancel at least 1 hour before class. Committed (12 classes/month): 2 hours. Starter (8 classes/month) and Warm Up (4 classes/month): 4 hours.

Heads up: if you cancel inside your cancellation window, a $10 late cancel fee applies.

If you miss a class booked under your membership and don't cancel in time, you'll be charged a $10 no-show fee.

If you're on a class package, you'll simply lose the class credit.

Respect the spot. Someone else may be waiting for it.

Yes. BMF offers special pricing for students, teachers, first responders, military, and family. Bring a valid ID or proof of status to the front desk and we'll set you up in studio. It's our way of saying thank you.

We do.

Whether you're looking to energize your team or bring your company into the BMF experience, we offer corporate discounts and group booking options.

Reach out to us for details. We'd love to build something powerful together.

Nice, you're in.

To access your corporate rate, just reach out to our team at the front desk or your studio's contact email to verify your employment. These discounted packages aren't available to purchase online, so once you're verified, we'll help you complete your purchase in-studio or over the phone.

Have questions? Your local studio team is always here to help.

Class packages can be shared or used to book guest reservations, as long as they're used at the studio where they were purchased.

Memberships are non-transferable, but if you're on an Unlimited plan or higher, you'll receive guest credits you can share each month. It's a great way to bring a friend along for the ride.

Questions? Our front desk team is happy to help.

Yes, every BMF studio has personal lockers with built-in combination locks. Just set your code, stash your stuff, and you're good to go.

Yes. Our studios have full locker rooms with showers, changing space, towel service, and amenities, so you can clean up after class and head straight to work or the rest of your day. Bring yourself; we've got the essentials covered.

Definitely.

We've got a full grab-and-go section with everything from protein bars and energy drinks to water, pre-workout, and more. After class, grab a post-workout shake. We stock favorites like Fairlife and OWYN to help you refuel fast.

Fuel before. Recover after. We've got you.