Tips to Stay on Track Throughout the Holidays

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 are tips and 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!

  2. Take a measurement to hold yourself accountable.

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

  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!


Written By: Megan Osysko

Making An Investment In Your Health

Many individuals who want to be an ideal weight, look a certain way, or want to be stronger do not realize the true investment that needs to be made into their health and wellness.  Everyone seems to want the end result, but aren’t willing to commit to building a healthy lifestyle that will be sustainable for the long-term. So many are looking for a quick fix or the next nutritional fad, rather than making an investment to be the best version of themselves.

According to the Centers for Disease Control and Prevention, the “total costs associated with high blood pressure in 2011 in the US were $46 billion in health care services, medications, and missed days of work.”  One way or another, you will end up paying for your health - the question is would you prefer to make that investment on the front end as preventative health care, or on the back end for medications and medical bills?

Changing your life does not come when there is one foot, it comes when you realize that you are sick and tired of being sick and tired.  As I said, there are a some investments that will need to be made to reach your potential with your health and wellness:

  1. Financial Investment

    • Invest in a gym or personal trainer who will help you achieve your goals.  

    • Invest in choosing healthier foods at the store.  This may mean paying extra for fresh produce over the quick and easy drive thru restaurant.

    • Invest in proper supplementation that will give you support towards your nutritional goals.

  2. Time Investment - results do not come overnight, it will take time

    • Time that will take you away from friends and activities that do not align with what you are trying to achieve.

    • Time that will take to go to the gym in order to build strength and lean muscle.

    • Time that will take you to prepare your meals that align with your nutritional goals.

  3. Social Investment

    • Invest in a support system that will help you achieve your goals - which may mean finding new friends.

These may not be statements you want to hear, but they truly are things you need to hear.  We understand that making such a commitment is the most difficult step in the process. Once you recognize the positive changes you can make by cutting out eating out and going to happy hours (both physically and financially), the investment in your health does not seem all that bad.  

The only question left to ask is are you willing to make an investment in your health?


Why Strength Training? Why Bodymass Gym?

Looking to lose fat?

Looking to gain muscle?

Looking to get “toned”?

Did you say yes to any of the three?

If you did, then you said yes to strength training. You said yes to lifting weight. You said yes to Bodymass Gym.

It’s 2018 and slowly but surely, we’re starting to see more people squatting, more people bench pressing, more people deadlifting, and most importantly, more people moving and feeling better.

So, let’s look at why these people are “doing it right” and why strength training is the most optimal approach to achieving the aforementioned goals.

First of all, in my opinion, strength training is NOT synonymous with resistance training. The difference is very small, but yet so large. Once again, in my opinion, resistance training sounds like and implies a random assortment of exercises done to appease someone’s orders. A doctor’s order, a news article, or a commercial telling you that you should “incorporate resistance training in your exercise regimen”. What does that even mean…?

When I read, “resistance training”, I read bands, cables, and machines. I read a lack of supervision, a lack of coaching, and a lack of progress. I read a lack of direction. I read “I’m doing it just to do it”.

On the other hand, in my opinion, strength training is the pursuit of gaining strength (obviously…? goes without saying…?), and implies progress. But most importantly, it implies using free weights (be it dumbbells or barbells) to improve functional movement. It implies proper coaching, proper form, and proper programming and exercise selection.

With Bodymass Build, you get just that: a strength training program that is specifically designed to improve functional movement patterns, to improve body composition, and to build self-confidence. It will challenge you, but it will also empower you.

More specifically, Bodymass Build is a strength training program that runs in four-week cycles, focuses on multi-joint, compound movements, and utilizes fundamental principles of progressive overload and periodization to produce optimal results. Each cycle provides a breath of fresh air and an opportunity to learn new movements, while maintaining the ultimate goal of full-body strength.

That said, with full-body strength as the goal, Bodymass Gym members can expect to build muscle and to burn fat as a byproduct. This is mainly due to two reasons: getting stronger will require building more muscle and getting stronger will require more work, work that will burn plenty of calories. And the best way to build muscle is to get stronger at using movements that utilize most the amounts of muscle: multi-joint, compound movements. And you guessed it… the best way to burn fat is to do movements that require the most amount of work: multi-joint, compound movements.

This, alone, is why strength training trumps yoga, spin, pilates, boot camp, HIIT, and the like. That is not to say these training methods (I don’t know if I’d really call them training methods, more so classes, but that’s besides the point) do not hold merit, that they should not be done, or that they are not fun, but they just are not the most optimal options when building muscle and losing fat is the goal. They also do not provide the same level of incremental and “trackable” progress that strength training provides, which makes it difficult to continue doing over a long period of time.

Ultimately, there is no magic bullet and there is no secret. Building muscle and losing fat, or getting “toned” (because that is what getting toned means), is a byproduct of training properly and consistently over a long period of time. And our goal at Bodymass Gym is to provide you with the tools to do just that: train properly and consistently over a long period of time.


Written By: Dawit Girma

Turn Motivation and Intention into Habituation

Before diving in to this post, it is important to recognize the differences between the words above.



Motivation: The specific reason(s) for carrying out a specific task or action.

Intention: The commitment to one’s self to carry out a specific task or action.

Habituation: The decrease in response to a repeated stimulus or action.


Now, why does this matter? And, how does this relate to training and fitness as a whole?


Well, the reason most of us start(ed) our fitness journey is because we are/were motivated to change something. Change our looks, change our feelings, physically and mentally, change our environments, change our behaviors. Whatever. But, generally, to change ourselves for the better. To become the best versions of ourselves. We, too, intended to act on this journey. We created schedules, we bought fitness apparel, we got gym memberships. And some of us even hired coaches and trainers.


We started.

We went.

One week?

One month?

Then we left work too late.

Then football season started.

Then we got married.

Then the weather was bad.

We lost motivation.

We lost our intention.

We stopped.


Motivation and intention come and go. Schedules change. Environments change. Things change. So we ask ourselves, how can we continue to change our looks, change our feelings, physically and mentally, change our environments, change our behaviors? How can we become the best version of ourselves when we lack motivation? How can we become the best versions of ourselves when it seems like life is going at 1,000 miles per hour?


We create habits. Habits don’t require motivation. Habits don’t require intention.


Habits are habits. And people with habits do. They do without thinking. They do without motivation. They do without intention.


So, how do we form habits to stay committed to this fitness journey? How do we form habits to be the best versions of ourselves? How do we form habits as strong as our buddy who can’t seem to stop biting his nails? How do we form habits as strong as our significant other who scrolls through Instagram before bed each night?


We make it easy on ourselves. We make it easy to start. We make it easy to start again. And again. And again. We start small. We plan ahead. We commit. We don’t allow ourselves the opportunity to think. The opportunity to think we’re too tired. The opportunity to think to lie down. The opportunity to think to stop at McDonald’s on the way home. The opportunity to think “I can’t”.


We sleep early.

We print our workout programs.

We prepare our food ahead.

We pack our water bottles.

We keep our headphones in our cars.

We take our gym clothes to work.


We make it easy to go to the gym. We make it easy to make better food choices. We make it easy to do. We make it easy to do over and over and over again. After all, habits are just tasks or actions we start over and over again. Tasks or actions too readily and easily achievable to quit.


One week.

One month.

One year.

One lifetime.

We feel better.

We look better.

We are better.


Written By: Dawit Girma


Four Healthy Tips For The Fourth Of July

The 4th of July is filled with family, friends, fireworks and of course, food.  As the holiday approaches, set yourself up for success and remember these four healthy tips to stay on track:

  1. Don’t skip your workout.  Plan your time accordingly to get in a short strength training circuit with friends or family interval run, you will feel a lot better having done something rather than nothing.
  2. Extra, extra fruits and vegetables.  You can’t go wrong grabbing an extra serving of fruit salad or vegetables.  Research some healthy recipes and bring your own side dish to share with everyone!
  3. Go for lean meats.  Lean meats are a great source of protein with a lower fat content.  Grilled chicken or lean steak are great options over hot dogs and hamburgers.
  4. Practice moderation.  Grab a smaller plate to help with portion control.  Moderation is key.

Have a safe & happy 4th of July!

Live Your Life With Confidence

One time or another, I am sure we have all gone through a period where confidence in ourselves doesn't come as easy.  Low-confidence can be a result of many factors including: fear of the unknown, criticism, being unhappy with personal appearance, feeling unprepared, poor time-management, lack of knowledge or previous failures.  The confidence we have in ourselves to perform roles and tasks can increase and decrease -- some days we may feel more confident than others.

A lack of confidence can lead to a significant decline in daily performance.  It is easy to let our mind get the best of us, and has caused many to crack under pressure.  There are many ways to help improve your self-confidence:

  1. Prepare. Do your homework.  Recognize tendencies and make adjustments in the areas where your self-confidence is lacking.
  2. Practice. Do something each day to get you closer to where you want to be as an individual.  Repetition is key in skill development & motor learning.
  3. Progress.  There is always something new to learn every day.  Be open to new opportunities for growth and development.
  4. Positive. Keep a good head on your shoulders and surround yourself with supportive mentors, coaches and professionals who will help guide you.

Make it a goal to do something each day to take me a step closer to where you see yourself individually or professionally.  Some days may be better than others, regardless, these small reminders will help keep your self-confidence in check.  In order for others to believe in you and your abilities, you must first demonstrate a confidence that you believe in yourself.

Written by: Megan Osysko

Set SMART Goals

When is comes to goal setting, be SMART.

Specific. What exactly is the goal you are trying to achieve? Be sure to give yourself as much detail as possible and write it down.

Measurable. How will you know when the goal is accomplished? Give yourself parameters on how you wish to measure the goal.

Attainable. Do you see yourself accomplishing the goal? Be sure the goal is something you truly wish to put effort into and achieve.

Realistic. Are you willing and able to work towards your goal? Make sure the goal that you set is something you see yourself going after to achieve in order to move yourself forward.

Time-bound. Within what time frame will your goal be accomplished? In order to create a sense of urgency for a goal to be accomplished, a time limit must be placed on it.

If you are not sure where to begin, at Bodymass Gym, we are ready and willing to provide you with the coaching and guidance to set SMART goals when it comes to your health and wellness!