Bigger is Not Always Better

It is often said, “Bigger is Better.” 

IIn fitness that can be true to some extent.

More people energizes a room... 

Louder music turns up your energy levels up a notch…

Heavier weight increases strength…

More stretching increases flexibility...

At Bodymass, we believe bigger is not always better when it comes to small group training. We cap our workouts at 10 individuals with the goal and intention of giving each individual the time and attention they deserve in the workout. 

Here are three reasons why having a truly small group training session is better for you:

You don’t get lost in the crowd. 

In large group fitness classes, the trainer is more focused on providing entertainment to the class, rather than giving proper coaching and form instruction. As a result, you may not get your value from the workout itself. You may be doing the exercises wrong, you may not know what modifications to make, or you may not push yourself as hard as you otherwise would.

At Bodymass, you are known, not a number. Our trainers will know your name, learn your movement patterns, and give you maximum value for your time and money.


You can ask questions. 

In large group fitness classes, it may not be possible to move to the front or flag the trainer over for individualized attention. There are a lot of bodies, there is a lot of movement, and there is loud music. The odds are not good for you to ask the trainer a question of what may be the best modification for you. There then may be the social pressure of completing the exercise because you don’t want to stand out.

At Bodymass, our coaches are always within ear shot or you’re given the opportunity to ask individualized questions. With fewer people, there are fewer variables for the coach. They always have eyes on you and can provide  dedicated attention.


You get better coaching. 

A good trainer or coach is a teacher and a problem solver.

In large group fitness classes, the instructor is more a cheerleader rather than a teacher, and more of a schedule keeper than a problem solver. You deserve better than that. Not only is your time and money valuable, but so is your overall well being. At Bodymass we take that seriously. Your health, your ability to move well, and your ability to prevent injury is our primary focus, and during each workout our trainers are able to ensure we’re working you towards and enhanced state of wellbeing. 

At Bodymass, you get top notch coaching, someone passionate to teach and problem solve. Someone who will take the extra steps to find answers to questions, someone who will consult with our in-house Physical Therapists to ensure you’re staying injury free. Most importantly, you’ll get someone who will listen to you.

Our small group workouts allow our trainers to take the time to dive into detail on specific movements and why they’re important. They are also able to troubleshoot problems: if you can’t complete an exercise, our trainers will give you an alternative, and suggest other mobility moves or stretches to improve the exercise. Rather than feeling as though you can’t keep up, you’ll feel accomplished with exercises specifically suited to you.


For all these reasons, you should come to try a workout at one of our two locations:  Arlington (Courthouse) or DC (Columbia Heights/Petworth). Your first workout is free and we promise you’ll see why smaller is better at Bodymass.

Book your First Workout Free!



Written by: Sam Pfister

Join one of Sam’s small group workouts here!

Tips to Stay on Track Throughout the Holidays

Halloween is here, and the Holiday Season is quickly approaching and for many, this will mean a time of stress and over-packed schedules.  Don’t allow yourself to get caught off guard or get off track of a regular workout routine. Here is a plan to help eliminate some of the stressors, and stay on track throughout the holiday season.

1. Schedule your workouts. Whether you work with a personal trainer, go to small group workouts, or train on your own, make sure your workouts are scheduled between now and the New Year.  Treat those workouts as an important appointment for yourself. Even if you have to adjust your workout time to go around holiday parties or gatherings, be sure it is on the calendar!

Schedule your Bodymass Small Group workouts here:



2. Take a measurement to hold yourself accountable.

It may be a good idea to get a DEXA Scan done in order to hold yourself accountable throughout the holidays.  Completing a DEXA Scan before Thanksgiving and then scheduling one right after the New Year will help keep you accountable to continue with your workouts and maintaining a good nutrition plan. 


Request to Schedule a DEXA Scan here.

3. Practice Moderation.

It is inevitable that you will be at multiple holiday parties where there will be foods and drinks that don’t align with your nutrition plan.  Moderation will be the key component to not falling off the wagon. Be sure to not skip meals or allow yourself to overindulge. Is it really worth ruining your progress for a holiday season that comes around every year?


4. Rest. This may be a good time to allow your body to get some additional rest.  Ensuring proper rest will allow your body to recover and lower cortisol levels -- aka unwanted stress!

5. Celebrate!

The holidays are a time to be surrounded by those you love the most and celebrate another wonderful year coming to an end.  Don’t forget to celebrate with friends, family, and loved ones! 

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Get some more great tips here from Precision Nutrition’s Holiday Survival Guide: The Fitness and Nutrition Edition.

Written by: Megan Osysko 

Personal Trainer & Nutrition Coach

Email Megan to set up a Nutrition Consultation today!

Client Spotlight: Samantha Bisogno

As Samantha wraps up her first year as a member of Bodymass Gym, we figure it would be fun to reflect back on her journey here at Bodymass, and how it’s truly impacted her appreciation for fitness and overall health. 

Samantha is a consistent member of the gym.  She comes in for morning workouts every weekday.  She is a true testament of someone who takes our coaching direction and sees results because of her focus.  She comes to Build 4 days a week, twice focusing on upper body and twice focusing on lower body. In addition so gets one day a week of high intensity cardio in Burn where she can hang with some of the strongest guys at Bodymass.


In the Spring Samantha decided to take her results to a new level and participate in the Body Composition Challenge. The focus of this six week competition was to improve her body composition by increasing lean mass and decreasing fat mass.  A DEXA scan, the most accurate and detailed measure of body composition, is used to analyze results. Over the course of 6 weeks, from May 17th to June 29th she not only dropped 2.3 lbs of fat, but also gained 7.2 lbs of lean mass causing her body fat percentage to drop from 28.8% to 26.1%!.  


More importantly with the Challenge Samantha learned “a lot about what and how much I needed to eat in order to get stronger. Now I have a better idea of what X grams of protein/carbs/fat looks like in each meal, so I am better equipped to make smart nutrition choices even when I don't have complete control over the meal preparation. I also realized that I had been consuming too much fat and not enough carbs, and I immediately noticed a difference when I made those adjustments and started following the nutrition recommendations for the Challenge.”  She is now able to make smarter nutrition decisions, and her overall health and performance in the gym continues to increase.

Are you interested in taking your fitness & nutrition to the next level? Sign up for the next round of our Body Composition Challenge here!

Written by Bodymass Co-Owner: Virginia Kinkel

Supplements - What You Should Know and Our Top 5!

For most people, walking into a supplement store can become very overwhelming. Let's say you ask the store clerk to lead you to the section where they keep their multivitamins. Now to your surprise, you are staring at over 25 different multivitamins. So when you reach your hand out, what bottle do you grab? Unless you know precisely what vitamins and minerals you want, chances are you are going to choose the container with the most pleasing aesthetic or promising of results.

It is essential to understand that not all supplements are for everyone, so you should know what and why you are taking a certain product.  For the general population, supplements are not mandatory to live a happy & healthy lifestyle. The vitamins and minerals you get from a supplement are also obtainable through a nourishing diet that contains a balance of healthy fats, carbs, meats, fruits, and vegetables. However, most people do not maintain a well-balanced diet, and therefore, some extra help may be needed. This is where your supplements will come in!

 First, it's important to know what the word supplement means. When you use the phrase supplement as a noun, the word itself stands for a pill or a powder. But when you use the phrase supplement as a verb, it translates to the action of fulfilling or enhancing. Which means if you are not deficient in vitamin B, then why would you grab a multivitamin with a higher dosage of vitamin B?

When you understand what your deficiencies are, then you can go ahead and supplement for them. Supplements can be used to enhance specific effects such as growth and development of muscles, recovery, aid in or maintain hormone levels, etc. You want to be careful with what you are trying to enhance because it could have an adverse effect causing health problems. That is why it is always important to consult your doctor before taking any new supplements.

Whether it's to enhance your lifestyle or fill a deficiency, here are 5 supplements we recommend using:

Fish oil

There is a wide range of health benefits when it comes to taking fish oil. Its primary use has mainly been for heart and joint health. Fish oil contains omega-3, which is then also made up of EPAs and DHAs. These two are essential to look out for in your fish oil as they each play crucial roles as far as helping lower triglyceride levels and inflammation. The dosage will vary depending on your needs.

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Multivitamins are typically the most recommended supplement on the market because they are pretty generalized. When you turn over a bottle of multivitamins, you'll notice a wide range of vitamins, minerals and maybe even some herbs. The dosage of each vitamin and mineral is pretty small. These are typically to help fill in any minor deficiencies you may have. Not all multivitamins are made up of the same ingredients. Know what you want most out of your multi before just grabbing one from the shelf.


Greens supplement

Another great way to help meet your micronutrient needs is to consume a greens supplement. A greens powder - like a multivitamin can help you fill in any minor deficiencies as well as allow you to increase your intake of fruits and vegetables. Some greens powder can also help aid in digestion depending on the brand. Some may contain fiber, which is a crucial micronutrient you receive when intaking fruits, vegetables, and certain grains. Again, not all greens powder are made up of the same ingredients, so check before you purchase. Compare different brands and see which one will best suit your needs. It is recommended to look for one with little to no sugar. Just as a warning greens powders typically never taste the best, but the benefits definitely out way the taste so don't knock it until you try it.




Protein, which is made up of amino acids, help your muscles recover and rebuild. There are many types, but the body is unable to produce nine of the essential amino acids. BCAA/EAA's aid in muscle recovery, muscle preservation, and in some cases, muscle development. BCAA stands for branched-chain amino acids, which are three of the nine essential aminos. EAA stands for essential amino acids, and that supplement contains all of the nine essentials. It's important to do your research on which one supports your lifestyle best as they are two individual supplements.


Protein powder

Protein powder is another generalized supplement as a large amount of the population are deficient in protein. You typically want to consume most of your protein from natural sources - plants, animals, legumes, lentils, etc. However, protein powder can help you meet your daily macronutrient goal. Protein powder is also convenient if you are on the go. Leave the excuses at the door and put the protein in your cup. It's as easy as that. 


As mentioned earlier, it's important to always check with your health care provider before taking any new supplements. We recommend doing your research; make sure the brand you choose has been quality tested, and you are getting the most bang for your buck. 

At Bodymass, we support our most trusted brand, Core Nutritionals. Stop by either of our Bodymass Locations to check out the Core selection we have to offer!

Written By: Mariah Webb