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.