The Truth About Your Metabolism! And Why Strength + Resistance Training Is Your Best Friend


Whether we want to admit it or not, metabolism is one of those things that changes as we get older. But don’t worry, the good news is that it is totally manageable and you can fight the effects aging has on your metabolism. While you can’t completely beat father time, you can come pretty darn close. All you need is a little education and self-awareness on the issue and you’ll be prepped for the boxing ring with your metabolism!

So what is your metabolism, anyways? Do you really now? Well before you stress over it and start to only eat celery and grilled chicken, let’s discuss what your metabolism REALLY is.

What is metabolism?

Metabolism is a process by which your body converts food into energy for your cells. Now your cells power everything in your body. Literally everything, from your heart pumping to your brain thinking. Cells even control how you sleep. Calories are the energy molecules that we get from our food. So this is why if we eat more calories than our body can burn, it will convert those calories into fat storage. This is because fat storage is like our gas tank. Our fat stores are what our body uses to get energy when it does not have enough calories that day.

Metabolism is a 2 part process: (1) breaking down chemical bonds in food to release energy. This is the catabolic reaction. And (2) storing energy as chemical bonds for us to use later. This is anabolic reaction. We eat, the food is broken down, energy is extracted, energy is used, energy is stored as fat and so on.

The rate at which we burn through energy and the rate at which we accumulate storage relies on a number of factors, from body composition to the types of food we eat to how active, and what kind of active we are.

So how does this process change as we get older, and what does that mean for our bodies?

Your metabolism in your 20s

In your 20s you should not feel too many affects on your metabolism. Essentially you are still youthful enough to not worry about your metabolism. But you should definitely be cognizant of it, because your decisions in your 20s can certainly affect you in later years. During your 20s your body is actually still growing (not vertically… usually). Muscles are still growing and developing which in turn requires much energy from our cells. So we are burning more calories even while sedentary then we would be in our 30s or 40s. The more muscle mass and “less metabolically active fat” we have, the more calories we burn in a day. Furthermore, you continue to build bone until the age of 25, this requires even more energy.

Into your late 20s you may start to undergo up to a 2% decrease in your natural metabolic resting activity rate. Therefore during your late 20s you may begin to notice that what you eat and how active you are will begin to affect how you look and feel. A decrease in your metabolic resting rate means that we start to lose the fat free mass that burns a lot of energy and we being to gain less metabolically active fat. So what does that mean? It means that you have to eat better and work harder to maintain your caloric daily burn.

As much as cardio is awesome for burning calories and keeping your heart in shape, the real game changer is strength and resistance training. Muscles need more energy to sustain than anything else in the body. So if you increase your muscle mass, then you in turn increase the number of cells that need and utilize energy. This is called your basal metabolic burn. Muscles are your best friend when it comes to increasing your basal metabolic burn.

Your metabolism in your 30s

Our bodies have a funny way of doing what they want… The typical human will begin to lose muscle mass at the age of 35. This decrease in muscle mass can cause noticeable changes in your metabolism. And by noticeable we mean, if you don’t watch what you eat and do strength training, then you will see changes in your body. The reason for that is, if we have less muscles then the body requires less calories to maintain on a day to day basis. So either you need to eat less or put on these muscles through exercise.

Plus, by the time you’re in your 30s, you’re no longer producing as high of levels of Human Growth Hormone (HGH) as you were in your 20s, which further decreases metabolism.

Bottom Line: Cardio matters less in your 30s and strength training is crucial.

Your metabolism in your 40s

You’re “over the hill”, so now what? Well at this point your body is not longer regenerating cells as quickly as it used to. This means that you may not see the results as easily as you saw in your 30s. But this doesn’t mean that you should just give up on your training. This means that you need to really be mindful of training for strength and muscle growth. Basically, don’t let your body plateau!

So while in your 30s we mentioned watching your food, but we did not mention that you will need to adjust your foot intake. Well, now you need to adjust your food intake. The good news is: not by much. If you merely cut out 200 calories per day and maintain a good strength training regiment and a healthy diet, then you should be just fine. Oh, and try to watch alcohol (eek!).

As you approach menopause, you may also notice more body fat settling around your middle: this is entirely normal and a response to changing estrogen levels, but these added fat cells slow down metabolism even more.

The Trick To Not Losing Control Of Your Metabolism

  1. DO NOT yo-yo diet. We repeat, DO NOT! This does nothing but destroy your metabolism and leaves you worse off then before. We promise!
  2. Do not wait all day to eat. Eating one large meal a day is terrible for your metabolism. This of your metabolism as a fire that needs wood to keep burning. So you need to keep feeding your fire, like every 3-4 hours.
  3. Don’t think that cutting calories alone is enough. It’s not. Trust us.
  4. Get sleep. Your cells are designed to rest and reboot each day. If you don’t let them do that, then how are they going to burn energy for you?


Our Latest Grip Sox Crushes!

Fitness Fashion is a real thing! Yes, the truth of the matter is that what we wear to workout is now a fashion statement, and really a reflection of one’s personal taste. Since you cannot do Pilates without the ever-important (and required) Grip Sox, we have scoured the world of Grip Sox near and far (Australia to be exact) to find the coolest products to offer our clients. Basically, we acknowledge that apart from being functional, grip socks are an accessory to compliment your workout outfit! So without further ado, please meet the Grip Socks that we are currently crushing on:



Grew out of the founders personal love affair with Barre, Pilates and style. She couldn’t find socks that she truly loved for her workout—they were often too hot, didn’t fit right or the grips were unsatisfactory. This interest in health, well-being and style led her to design a sock that was completely new to the market, and then subsequently patent this invention. This sock provided a solution to these issues and had never been seen before!


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Began in 2009 when the founders realised that there really wasn’t much around to accommodate the Pilates/Yoga enthusiasts that were after style, comfort and functionality. They wanted to add some fun to Pilates and Yoga by providing products that were fashionable that enhance your exercise outfit.  After years of developing they came up with a product line that looks great on shelves and even better on your feet. They believe that by keeping their product range to Non Slip products means that they can keep the quality high, the grip fabulous and the colours and styles constantly evolving keeping up with the latest trends



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As busy and active fitness professionals, the founders love to mix-up our workouts from day to day to keep motivated. It may be Barre or Pilates one day, Yoga or Megaformer the next, and Dance the day after. They found themselves wearing sticky socks for all of these classes and realized only black was available. They decided to add some color and inspiration to these functional socks and Sticky Be Socks was born!

Fall Fitness Tips, Tricks & Treats

The Fall season in Texas is a recipe for relief from the heat with cooler temps in the forecast. It also presents opportunities to build new routines, enjoy time with family and discover fascinating new places and hobbies. Here are a few tips, tricks and treats to incorporate into your #FallintheFort adventures!

1. Enjoy the cooler weather

The cooler weather makes outdoor activities so much more inviting. Plan regular walks, go to Six Flags, take in a Rangers playoff game, or visit one of the many Fall festivals that will be taking place. A great resource is the Fort Worth Events webpage. They have a calendar of events that include The Tarrant County End Hunger Bike Ride at the Water Gardens. Get out and get down with what your city has to offer!

2. Start a new routine

Often times in the Summer our routines get disheveled as we manage ways to entertain our kids and enjoy vacations. The Fall is a great time to re-engage our routines and to integrate new programs and workouts that we’d been wanting to try.  TIP: New programs and workouts are more successful when you have friends with you. Humans are hard-wired for social connection and having a friend or two take part in your routine will help keep you engaged even on days when you aren’t feeling it.

3. Add in some flavor

Fall presents seasonal flavors in the form of Pumpkin Pies (or Pumpkin Spice Lattes), Turkey and Dressing, and for the inner child, candy corns! Don’t over-do-it with any of the aforementioned treats, but do allow yourself to enjoy the flavors of the season. I live by the saying, “You never get skinny by eating one salad and you never get fat by eating one ‘cheat’ meal”. The point being; living a healthy lifestyle doesn’t mean starving yourself from simple joys. Stay engaged in your fitness, but enjoy some of the good stuff!

4. Explore the Fort

What is new in your hood? With cooler temps it makes for a great time to branch out and explore new businesses, entertainment venues, restaurants and more. Check out a local event guide and calendar like Fort Worth Weekly and make plans to explore your community. You never know what adventure awaits!

5. Embrace the season

No matter what season of life you are in, Fall is a great time to embrace that season. Whether a college student, young professional, busy mom/dad, or empty nester there are fantastic things to enjoy about your season of life. Remember that fitness and life are not about the destination, but the journey.  Own your journey each and every day!

Bodbyar Fitness Fort Worth offers Pilates inspired high-intensity workouts. Their classroom style instruction focuses on fatiguing each muscle group and then using proven Pilates techniques to reshape, tone, elongate and build stronger muscles. Their 40 – 50 minute workouts incorporate cardio-bursts that induce fat-burning for up to 90 minutes’ post-workout. Visit to learn more or to schedule an intro class.

Fort Worth Franchise

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Many of us have heard the saying, “Do what you love and love what you do”, and yet is seems so few of us actually do that. There are aspects of our jobs that are satisfying or receive compensation that makes us happy, but to really do what you love doesn’t always fit into the equation. I believe that by opening bodybar Fitness Fort Worth, I will truly be able to do what I love and love what I do. Every day.

My husband and I have always wanted to own our own business, and yet we could never pinpoint what type of business to own. Health and Fitness has always been a love of ours; however, owning a large gym never seemed right. We thought about opening a healthy restaurant, but with the ages of our children, we didn’t know if we would be able to keep up the long hours while also being the parents we want to be to our children.

I had been to bodybar Fitness in the past and loved the workout but never found anything in Fort Worth that was quite like it. I love how the exercises lengthen and strengthen your muscles, a full body workout in a class setting but with the ability to personalize each exercise as you go. I have always been a runner, and bodybar’s workouts are a perfect compliment. I saw the corporate President of bodybar Fitness at a wedding and found out they were franchising. We discussed some details, and when my husband and I left the wedding we both knew this was the path we were supposed to go down. We prayed over the next few months, but neither of us had a doubt in our mind. We met the owners of bodybar Fitness, Laurie and Steve Gatlin, and felt an automatic connection. One of bodybar’s core values is, “We look at our business as a gift. We enjoy the opportunity to serve real people.” Service is something we believe we are all called to do; my husband and I believe this is our mission, too. The road has not been easy. It seems anytime you are doing something with a purpose, obstacles get in the way; however, with the support of bodybar corporate, friends, and family, we are excited to open August 1st 2016.

Our desire is for bodybar Fort Worth to be a place where individuals can have an amazing workout, feel their body transform, but also gain a support system in the bodybar family. Our goal is to positively impact others by meeting their goals and inspiring them physically, emotionally, and spiritually to be the best version of themselves.

Fort Worth is such an amazing city and the fitness community has taken over. We are located on West 7th Street, and feel this is the best possible location. We cannot wait to join the other athletes in the area and serve Fort Worth together. So, if you are ready to experience a great workout come join the bodybar family at 3232 West 7th Street for a free class during our grand opening week August 1st – 6th.




Olympic Trails, Natalie Coghlin, and Cross Training

If you’ve been watching TV the past few weeks, you are sure to know the Summer Olympics are just around the corner. The final trials for The Games of XXXI Olympiad (better known as RIO 2016) completed this past week. There are many new competitors in the mix, and some of our favorites! Michael Phelps qualified for the 100 Fly, 200 Fly, and 200 IM, Kerri Walsh Jennings will compete again on the U.S.A. Volleyball team, and two Texans will compete in Track & Field: Jarrion Lawson from Texarkana, Texas (long jump) and Shelbi Vaughan from Azle, Texas (discus).

Sadly, Natalie Coghlin, an outstanding swimmer who has placed in every Olympic race she has competed (12), did not qualify in this round of Olympic trails. That doesn’t stop us from cheering on this Pilates loving athlete! It is reported that she is not retiring; and will continue to train and be a part of the swimming community. (Sigh of relief.)


Natalie Coghlin is a great example of dedication, balance, and the benefits of cross training, especially one who incorporates Pilates into her daily routine. Like most top athletes, her “work day” is dedicated to conditioning, strength training, stretching her limits, and repetitive training for her specific event to reach her peak performance level. Her training schedule was revealed before the last Olympic games. We read that her day starts early – 4:30am and she works out twice most days. Her morning routine consists off with a Pilates warm-up, swimming, and weight lifting. She also makes sure to take good care of her body by eating healthy, nutrient packed meals. On her “day off” from pool time, she still makes sure to fit in Pilates (and walking her dog of course). This athlete loves Pilates so much, she was even an official spokesperson for the Balanced Body Pilates Arc starting in 2009. She’s been quoted talking about how the calming effects of her focused breathing from Pilates training transitions to the pool during competition. In 2012 she started seeing a private instructor, Tom McCook, who always varied her Pilates routine. She even goes as far to claim his techniques showed her “how to apply Pilates principles in the water,” increasing her performance.

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At bodybar, we are so proud to have our athletes come in and be able to transform their bodies with our excellent formats that help you get a full-body workout through a very specific and targeted workout hitting your core and all of your muscle groups.

You don’t have to Natalie Coghlin, World Champion and Olympic Athlete, to want to be on the top of your game. You can be “Natalie the Nurse” or “Johanna the Architect” working hard to push your body to its limits and continue to strengthen and tone your body. Being proud of the work you put in each day and continuing to strive for improvement is enough in our eyes. Our trainers are here to help you reach your personal goals, supporting you and encouraging you through our high intensity, Pilates-inspired training. – bodybar fitness


Natalie Coghlin will be missed in this year’s games, but we’re keeping an eye on her.





Photo Credits:

Natalie Coughlin,

ESPN Body Issue,


Latest and Greatest in Fitness Gadgets: Our top 5 picks

In this current century technology is best friend and this is also true in fitness. There is more and more scientific research on how to make sports safer, more efficient and fun. We’ve had a look at the latest trends and inventions and here are our favorites.

Fitbit Aria Wi-Fi Smart Scale fitbit


You may not see the appeal of owning a scale right away but this little guy is really awesome. It will help you get a clear picture of where you are in terms of body composition ( which is a more comprehensive measure than your weight alone) and will help you reach your goals. It’s a super smart scale which will automatically recognize you, update your stats and is synced with other Fitbit devices and an app.

Nike Fuelband Nike Fuel Band


This really stylish bracelet tracks your activity with built in motion sensors. You can get points for activity which allows you to compare and compete with others. It tells you how many steps you take daily and has a clock too. It looks sleek and stylish and comes in 3 colors so you can pick and choose which one you like best.

Jaybird BlueBuds X  Jaybird Bluebuds X


The last thing you want to deal with when you’re getting your sweat on is working on untangling your headphone cords or them dangling around constantly. This cool wireless set sounds great and blocks some external noise, too. It fits nicely and seamlessly. Definitely a must-have fitness gadget.

HyperIce Vyper HyperIce


This is the mother of all foam rollers. It’s like rolling on a power drill! But seriously, we often get busy with cool gimmicks and forget how important recovery and stretching is after working out. If you don’t relieve tension and stretch out these tight spots, you will most likely destroy your posture and it will lead to injuries. This is a firm foam roller which vibrates very vigorously to loosen up all these knots and tight spots. Great tool for everyone who is serious about their health and fitness!

Umoro One Umoro


The amount of things you need to carry to the gym may be really getting on your nerves by now. This cool bottle serves as a regular water bottle but with a special compartment that will hold up to about 50 grams of protein powder or any other supplement and with a push of a button it’s released into the liquid. The powder compartment is shaped like a ball so it also helps dissolve any potential lumps when you shake. It will save you carrying two bottles or tubs of protein. It’s also great for a quick shake on the go wherever you are. If you’re busy and have no time to eat – don’t eat junk, just release, shake and enjoy a healthy shake.

Oils 101: The difference and benefits of the oils in the market


Up until recent years, fat used to be considered our number one enemy.  In the 80s and 90s government health institutions set guidelines that made most people avoid fat like fire, hoping for a better health, reduced risk of heart attack and a hot body. This led to major decline in sales of oil, butter and dairy in general and the fat-free substitute market boomed. Low fat cooking sprays, spreads and milk grew ever more popular. But did it work? As it turns out the advice to avoid fat and oils was misinformed and potentially did more harm than good. Last year an American researcher suggested a campaign to tell people that avoiding saturated fat while not watching carbohydrate and sugar intake is a health threatening misconception.

So, Are Fats Good For You? 

Firstly, there are a few types of fat.

Saturated fat comes mainly from animal sources, such as red meat, poultry and full-fat dairy. High intake will increase your LDL cholesterol levels (deemed ‘bad’ cholesterol) and can increase the risk of heart disease.

Trans fat occurs naturally in some foods in low quantities however it is mostly present in oils that undergo processing – partial hydrogenation. This can also increase LDL and decrease the ‘good’ cholesterol HDL.

The healthy types of fat are all the unsaturated fats such as:

-Monounsaturated fatty acids, found for example in certain oils

-Polyunsaturated fatty acid are found mostly in plant-based foods and oils

-Omega-3 fatty acids found in some types of fatty fish

These all help reduce LDL cholesterol and decrease the risk of heart disease and diabetes.

Best Oil Sources

Even though a healthy diet should include variety, you should focus on getting enough healthy fats and reducing the bad ones to minimum.  But remember – even ‘good’ oils can become harmful when heated. So the oils used for cooking should not be the same ones you would eat cold as salad dressing, for example.

During cooking at a high heat, you want to use oils that are stable and don’t oxidize easily. When oils react with oxygen they form free radicals and harmful compounds that you should never consume!

Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more. The double bonds that are chemically reactive are sensitive to heat.

Which fats should I use for cooking and which cold?

Saturated fats and monounsaturated fats are most resistant to high temperatures.  Polyunsaturated fats shouldn’t be used for cooking.

-Avocado oil – made from the flesh of the fruit rather than the seed. It’s great for cooking as well as cold. It contains lutein, beneficial for eye health

-Coconut oil – solid in room temperature- it’s excellent for withstanding high temperature. Ideal for cooking. Due to high level of medium chained triglycerides it is less likely to be stored as fat than other oils.

-Flaxseed oil – excellent as a salad dressing due to its delicious nutty taste. It reduces ‘bad’ cholesterol and inflammation.

-Fish oil – best taken as a supplement in capsules – great source of Omega 3

Our 3 Favorite No Pudge, Guit-Free Desserts! -you would never know they are healthy!


Achieving balance with your diet in this world full of crazy trends and fads may be tricky. We say you shouldn’t restrict yourself too much! Why? If you want to maintain a healthy lifestyle long term you have to be happy with what you eat. Your diet should be flexible and allow an occasional treat in moderation. If you eat tasty flavorful food that you enjoy you will be less likely to binge or forget the diet altogether. But how can you enjoy a sweet treat for dessert and not pack on extra pounds? Take a look at our take on low these low calorie unprocessed desserts.

1. Banana Ice Cream


This super simple treat is extremely delicious. You can create your own varieties by adding extra flavoring. 1 banana and around 1-2 tablespoons of low-fat greek yoghurt make one portion which is only around 150 calories!

Freeze a peeled, chopped up banana.  Freeze yoghurt for about an hour so it’s not entirely solid. Place in a blender and blend until smooth. Top with fruit, nuts or sprinkles!

Tip: You can flavor the mix with cocoa or flavored protein powder, the possibilities are endless.

2. Chia Seed Pudding


Chia seed desserts have become incredibly popular due to a great texture of the seed as well as its nutritional value.  For a tasty and pretty looking pudding mix raw cocoa with skim milk or a milk alternative (coconut milk, for example) and pour over your seeds. Wait around half an hour, stir every now and then until you achieve desired consistency. In a separate container prepare a low calorie option vanilla pudding/custard. Once cooled, layer chia and vanilla in a see through glass or bowl – it will look really cool. Top with nuts or sprinkles.

3. Banana Oat Muffins


Combine 2 mashed bananas with 2 tbsp of coconut oil, 1egg, half a cup of skim milk, ¾ tsp of vanilla extract, 2/3 cup whole-wheat flour, half a cup of oats. Add 1,5 tsp of baking powder, ½ tsp of cinnamon and a pinch of salt. Combine in a food processor/blender and pour into greased muffin tins. Bake in an oven preheated to 375 degrees for around 15 minutes. This mix should make around 9 muffins at only 152 calories per muffin. If you feel adventurous you can ice your muffins/cupcakes with light greek yoghurt or cream cheese flavored with honey, maple syrup or a protein powder.

There is nothing wrong with enjoying a moderate amount of sweet treats as long as your overall nutrition and exercise are in check. In fact not only will ingredients such as low calorie pudding, dark chocolate and bananas keep your cravings at bay but also they will provide you with unique nutritional value.