Fort Worth Franchise

Screen Shot 2016-06-29 at 10.37.43 PM

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.

 

bodybarlogo_noicon

 

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.)

nataliecoghlin

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.

nataliecoghlin ARC

espnw_u_coughlinn_576

 

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.

olympic-arms-workout

 

Sources:

http://www.nbcolympics.com/news/natalie-coughlin-and-matt-grevers-both-not-retiring-will-not-be-2016-olympic

http://www.pilates.com/BBAPP/V/company/press-room/release-natalie-coughlin-as-pilates-arc-spokesperson-101509.htm

http://www.popsugar.com/fitness/Swimmer-Natalie-Coughlin-Olympic-Training-Schedule-2206352

http://www.centerofbalance.com/about/press-and-awards/51-center-of-balance/press-a-awards/227-natalie-coughlin

 

Photo Credits:

Natalie Coughlin, http://www.nydailynews.com/sports/hottest-olympic-athletes-2012-london-olympics-gallery-1.1123460?pmSlide=1.1123436

ESPN Body Issue, http://espn.go.com/espnw/training/workouts/article/6780604/give-10-give-your-rotator-cuff-some-support

sissel, https://www.sissel.fr/model/11141_pilates_arc_dvd.php

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

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

NikePlus

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

7_23_8

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

hyperIce-vyper

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

8647467_fpx.tif

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

BestCookingOils

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

Banana-45

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-Pudding_PS_2

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

IMG_2831

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.

Weight scales are out, inches are in! Why you should measure your weight loss goals by your size and not your weight.

 

Lose 20 pounds in a week! Is this another familiar headline that just sounds too good to be true? Well, that’s because it is. Obviously, marketing and sales experts who are concerned with selling another fad will try to convince you otherwise. How many times have you seen people bragging in advertisements or through social media about losing 10 pounds ‘last week’. While it’s quite possible to lose a lot of water in the first few days of a new diet, it is certainly not possible to lose that much fat. Especially if you limit your carbohydrate intake you will observe instant weight loss due to the fact that carbohydrates normally retain water in your system. This, however, is not a good way of measuring your fat loss and overall progress.

Another, even more worrying reason for weight loss may be that you may have lost lean muscle mass! This will slow down your metabolism and actually stall any further progress. One way to ensure that you don’t lose precious muscle is to consume enough calories and not starve yourself.

So, more to the point, what is the best way to monitor your progress? First of all, you and those around you will see the changes in your body. Secondly, you will see your clothes fall right off you. This is where inches come in.

LoseInchesJPEG2

Measuring yourself can give you an idea on where you have lost and how much, but not necessarily if it was fat or muscle. In the ideal setting you would measure your body composition as well (body fat, muscle and water). You can purchase special equipment that will measure these parameters for you. However, measuring inches alone will be a better indicator on losing fat than the scales. Why? 1 pound of muscle is significantly smaller than 1 pound of fat. However on the scale they may appear the same. It’s quite obvious when you think about it. For example, would you compare a 250 pound bodybuilder with 5% body fat to an obese 250 pound individual? Exactly. Their measurements would differ significantly. When you lose fat, you drop volume rather than just weight.

image-1071897632

Obsessively weighing yourself day in and day out may discourage or confuse you since your water weight will always fluctuate. On the other hand, if you do lose a lot on the scale this may motivate you to continue losing weight through a fad and you will simply continue losing muscle mass just to drop the pounds, and you may not even realize.

Even though monitoring body fat is the most accurate system, simply measuring yourself will help you assess if you have lost fat and hopefully it will enable you to become fit rather than skinny-fat.

Bottom line: Measure your fitness goal success by how you feel in your clothes and your confidence level, and throw those scales in the trash!

losing-weight-losing-inches

The Battle Of The Fruits: fruits that contain the most sugar VS fruits that contain the least sugar

Most people will probably tell you that fruit is really good for you, especially if you’re dieting and that you can consume it in unlimited quantities. But is that really the truth? Sadly, no. Yes, fruit is certainly high in vitamins and minerals, that much is true; but it also contains quite a lot of sugar and should be consumed in moderation. However, not all fruits are created equal. Certain kinds of fruit contain considerably larger amounts of sugar which will spike your insulin and can even make you gain weight! You should watch out for these:

Screen Shot 2016-03-10 at 10.26.01 AM

  1. Lychees – 29g/cup is quite a sugar rush! However they can be enjoyed in moderation and contain almost twice the daily recommended amount.
  2. Figs – 27g/cup. On the plus side, they contain significant amounts of fiber and potassium.
  3. Mango – as yummy as it is, be careful with overindulging. Mangoes contain around 23g of sugar per cup. They are also a good source of vitamin A.
  4. Cherries – 18g/cup. Again, enjoy them in moderation since they are packed with antioxidants.
  5. Similarly to cherries grapes are also rich in antioxidants but contain 15 grams of sugar per cup.
  6. Bananas while an excellent source of potassium contain 14grams of sugar

So what are the fruit you can and should enjoy more freely?

With the lowest sugar content, berries are generally the superheroes in the fruit world.

Screen Shot 2016-03-10 at 10.28.31 AM

  1. Cranberries – only 4g/cup. This tangy delicious fruit is healthy, full of vitamins and diet friendly.
  2. At only 5g/cup raspberries take second place on our list of delicious guilt free fruity snacks.
  3. Strawberries – 7g/cup – our summertime favorite.
  4. Blueberries – very refreshing helps you stay hydrated and only contains about 15g of sugar per cup.
  5. Peaches – 13g/cup – contain a lot of vitamin A, C and fiber. Their skin is the main source of fibre so there is no reason to peel them.
  6. Granny smith Apples 10g per medium apple. As they say, an apple a day can keep the doctor away!

Interestingly when it comes to containing vitamins and minerals veggies beat fruit in most cases. But of course moderate consumption of fruit (especially the ones lower in sugar) is perfectly healthy. Berries, in particular contain a lot of antioxidants and vitamins which can improve your health and are an integral part of a balanced diet. Antioxidants, for example, help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Consuming fruit regularly can help prevent heart disease and support digestive health due to high fiber content.

Leading a healthy balanced lifestyle should be a long term goal and not a fad. Therefore it is essential that you enjoy your food day in day out. Tasty fruit snacks or smoothies can definitely serve as dessert and help you remain on track with your healthy life.

How Much Cardio is Really Enough Cardio: Why you shouldn’t spend your life on the treadmill!

 

Cardio-FEATURE-660x400

 

Doing tons of cardiovascular exercise has long been believed to be the secret to losing fat and achieving the perfect physique. But what is cardio, really? Cardiovascular exercises are endurance exercises that strengthen the cardiovascular system (the heart and blood vessels). They are done for longer stretches of time which makes the heart beat faster and pump more blood through your system to distribute nutrients and oxygen to your cells. If your heart rate is increased to 50-80% of its maximum (220-your age) and you are doing it for at least 20 minutes, it is cardio. It can be running, tennis, skipping, swimming or cycling, just as long as it gets your heart rate into a cardiovascular zone.

To stay fit and keep your heart in good shape you should definitely incorporate regular cardio into your workout regiment. But are hours upon hours of cardio necessary to lose weight?

Even bodybuilders who aim for single digit body fat don’t do cardio for hours. Look at the bigger picture – your shape is conditioned by your diet and training. Your training consists (or should consist) of endurance (cardio) and resistance training (casually referred to as strength training). If you have a good nutrition plan and you follow a muscle building program (muscle, which will help you reduce fat and burn more calories), you only need minimal cardio.

It will also hugely depend on your lifestyle – if you have a sedentary job, do slightly more cardio. If you are on your feet all day – you can get away with less.

The one and only way to lose fat is a calorie deficit through either diet or exercise – preferably both. The healthiest way to lose is to combine a balanced diet, cardio and resistance training. Lifting weights is important since it helps build muscle mass which increases your BMR (Basal Metabolic Rate). This means that the more muscle you have the more calories you will burn just ‘living’ and performing everyday tasks. You can create a calorie deficit by dieting and lifting but we certainly recommend adding cardio for improved effects and cardiovascular health! But remember – if you follow the myth that starvation diets plus cardio will make you slim – you will fail and quite possibly harm your health. Why? Caloric deficit combined with strenuous cardio will put you in a catabolic state – your body will start eating away at itself. Your muscle will start wasting away and while you may think you’re losing pounds – it will not benefit you in the long run.

Ok, but how much cardio should I be doing? There is no magic number. Start easy and tweak your routine as you go along. You could start with 30 minutes 3 times a week. See how your body responds and take it from there. Again, this is just an example, everyone is different. For an obese person 10 minutes of walking daily may be a good start.

To summarize, the best and healthiest approach to weight loss is balance. A healthy diet with a moderate amount of cardio, interval and resistance training will enable you to see results and the variety will keep you on your toes, too!