BFT Richmond Heights

BFT Richmond Heights Body Fit Training is science based group strength training built for all fitness levels.
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LAST WEEK OF THE 8-WEEK CHALLENGE!!!! LETS GOOO!!!We are so excited for you all to finish strong and see all your hard w...
11/25/2024

LAST WEEK OF THE 8-WEEK CHALLENGE!!!! LETS GOOO!!!
We are so excited for you all to finish strong and see all your hard work pay off through scan results! Make sure to complete your FINAL Evolt scan by the end of this week if you are participating in the challenge!

This weeks Focus: MINDFUL EATING. Here are a few things we can do to stay on track for the last week.

🏋️ Be disciplined with tracking macros.
🏋️ Keep sweets at a minimum.
🏋️ Plan meals ahead of time.
🏋️ Hit protein goal every single day.

Keep pushing to be your greatest self!

Reach out to head coach Kam if you have any questions!

LAST WEEK OF THE 8-WEEK CHALLENGE!!!! LETS GOOO!!! We are so excited for you all to finish strong and see all your hard ...
11/25/2024

LAST WEEK OF THE 8-WEEK CHALLENGE!!!! LETS GOOO!!!

We are so excited for you all to finish strong and see all your hard work pay off through scan results! Make sure to complete for you FINAL Evolt scan by the end of this week if you are participating in the challenge!

This weeks Focus: MINDFUL EATING. Here are a few things we can do to stay on track for the last week.

🏋️Be disciplined with tracking macros.
🏋️Keep sweets at a minimum.
🏋️Plan meals ahead of time.
🏋️Hit protein goal every single day.

Keep pushing to be your greatest self!

Reach out to head coach Kam if you have any questions!

Week 6 of the 8-week challenge!! The focus for this week is “RECOVERY”.Tips to help improve recovery:😴 Get 6-8 hours of ...
11/11/2024

Week 6 of the 8-week challenge!! The focus for this week is “RECOVERY”.

Tips to help improve recovery:
😴 Get 6-8 hours of sleep a night
🪢 Stretch before and after your workouts aka - don’t come in late or leave early 😉
🥛Drink electrolytes in morning (If you don’t get it from your diet)
🥩 Consume post workout protein to help the muscles rebuild and recover properly.
💦 Stay hydrated!!

Classes this week!! Focus this week is HYDRATION!!! Aim to drink 1oz per 1lb of goal bodyweight! 💦💧💪🏼
11/04/2024

Classes this week!! Focus this week is HYDRATION!!! Aim to drink 1oz per 1lb of goal bodyweight! 💦💧💪🏼

4th week of the 8-week challenge!! The focus this week STEPS!!! Make sure to get 8-10k steps per day!Monday: Beast Mode ...
10/28/2024

4th week of the 8-week challenge!! The focus this week STEPS!!! Make sure to get 8-10k steps per day!

Monday: Beast Mode - Cardio
We have progressed the main boxing combination to Cross, Lead Uppercut. You should be starting to feel confident with your boxing skills, and you will be able to get some power through your punches!

Tuesday: HYPER - Lower Body Strength
Hyper focuses on complex and functional exercises, challenging different planes of movement. The exercises programmed in Hyper are a great way to improve not only strength but also movement efficiency as they require a lot more bracing and breathing throughout each rep. We have included our main lower body lift, the Barbell Deadlift today and have progressed a few other movements since the first Hyper session in this block.

Wednesday: SUMMIT - Cardio .
Today is all about endurance and working the aerobic energy system. The format is similar to what we saw in Week 1 and 3, the progression from last week is that we have reduced the number of exercises from 9 to 8 and increased the work time on each exercise from 4 minutes to 4 minute and 40 seconds. The aim is to work at a steady pace throughout and avoid hitting above 90%+ max heart rate across the session.

Thursday: STRENGTH - Upper Body
The Dumbbell Shoulder Press has progressed from seated to standing, which allows you to go heavier. The standing position gives them the opportunity to stack the joints and use the tension from the feet all the way up to the torso and upper body to press the DBs up, much like our BB Military Press.

Friday: HIIT - Cardio
Cardio HIIT is all about max effort - we see shorter work periods and push hard every single set. Today we are aiming to tap into our anaerobic energy system.

Saturday: STRENGTH ENDURANCE - hybrid
fNow that you are familiar with the structure and the movements, you will be able to challenge yourself by choosing a slightly heavier load for certain exercises or moving with better form or greater range of motion.

It’s almost Halloween Week at BFT!👻 And in honor of the final week of Spooktober, we will be doing a Halloween Week bing...
10/24/2024

It’s almost Halloween Week at BFT!👻 And in honor of the final week of Spooktober, we will be doing a Halloween Week bingo card!🎃 For each square you complete, you earn one raffle into a drawing that will be held at the conclusion of the week!🎟️ Prizes will include a Gift Card from Fit Flavors, BFT Merch Credits, and more!🎉 Beginning Saturday, these bingo cards will be available at the front desk, so make sure you snag one and celebrate the end of Spooktober with us!🕸️👻🎃

Second week of the 8-Week Transformation Challenge!! MONDAY - CARDIO U We kick off week two with our first progression o...
10/14/2024

Second week of the 8-Week Transformation Challenge!!

MONDAY - CARDIO U
We kick off week two with our first progression of Cardio (U) Aerobic, this week it is an Upper Body focus.
Cardio U is all about working with your own heart rate, giving you the opportunity to understand the difference between a max effort, hard effort, and active recovery.

TUESDAY - STRENGTH Upper Body
Our second progression of Strength will be an upper body focus. The focus for today is still familarisation of these movements and getting comfortable with the load requirements for these movements. Today is all about moving through these movements with control and breathing and bracing to create tension. You will see our main upper body lift for the training block, the Barbell Bench Press.

WEDNESDAY - HIIT: Cardio
Cardio HIlT is all about max effort - we see shorter work periods and push hard every single set. Today we are aiming to tap into our anaerobic energy system. Recovery is super important in Cardio HIIT, to ensure you can still hit 90%+ across the whole session.

THURSDAY - HYPER: Lower Body
Hyper is one of our most underrated programs, it focuses on complex and functional exercises, challenging different planes of movement. The exercises programmed in Hyper are a great way to improve not only strength but also movement efficiency as they require a lot more bracing and breathing throughout each rep.

FRIDAY - BEAST MODE: Cardio
We see our second progression of Beast Mode! Our boxing and MMA style session. The format of this session will remain the same, with some changes to the conditioning zone. The combination has progressed to a Cross, Hook, Cross.

SATURDAY - Strength Endurance - Cardio/Strength
Strength Endurance in this training block will be using no cardio machines as we aim to get it as close to true strength endurance as possible. Today’s session is working in zones of 3 exercises, you will be using the same piece of equipment for the 3 exercises, creating a flow or complex within the one set - a great way to train through muscular endurance.

SUNDAY - OUTDOOR WORKOUT!
Join us for a full body bodyweight workout this Sunday 10/20!
Click link in bio to sign up!

Unlock the power of protein—essential for muscle growth, recovery, and overall wellness—fuel your body with the building...
09/03/2024

Unlock the power of protein—essential for muscle growth, recovery, and overall wellness—fuel your body with the building blocks it deserves 💪

There’s no better time that RIGHT NOW, and no better place than BFT Richmond Heights 💪
08/13/2024

There’s no better time that RIGHT NOW, and no better place than BFT Richmond Heights 💪

Get ready to SWEAT at tomorrow’s SUMMIT class 🥵
08/05/2024

Get ready to SWEAT at tomorrow’s SUMMIT class 🥵

LAST WEEK OF THE PROGRAM!! Time to finish strong & put in the work! Monday: HIIT - CardioKey Focus: Increased set per ex...
07/28/2024

LAST WEEK OF THE PROGRAM!! Time to finish strong & put in the work!

Monday: HIIT - Cardio
Key Focus: Increased set per exercise with reduced working time. Make sets 2-4 count and a big focus on recovery between efforts and exercises. We know how important recovery is, and we should encourage members to recover well right from the start.

Tuesday: HYPER - Upper Body Strength
Key Focus: We have gone back to our super-setting zones on the outer screens and our main UB lift in the Strength Theme Screen for our final progression. Aiming to hit a new 6RM load by the third set on the Incline Press. This is the last progression for the block, which also means the last chance for you to really test themselves and how far you’ve come, particularly with the Incline Bench Press.

Wednesday: CARDIO U - Cardio
Key Focus: Reduced laps per zone. Increase in working set duration with an increase in transition time between zones. Coaches will help you achieve 94%+ as often as possible on the first exercise. This session relies on all of the four exercises treated with the right purpose. Enjoy the active recovery and continue to grind through the building sets. You will absolutely reap the benefits of this session.

Thursday: PUMP - Lower Body Strength
Key Focus: A solid ten-rep structure for each exercise today. We’ve reduced the number of exercises to 6 in total. Today is an opportunity to bring it all together, and instead of focusing on lifting as heavy as possible for 5-6 reps, we are focusing on consistent reps throughout each lift.

Friday: SUMMIT - Cardio
Key Focus: Reduced sets with increased set duration and increased transition time between exercises. Coaches will help you work close to threshold to help you improve their capacity to work at higher intensities. This session is all about finding a pace that you can sustain for a full 60 sec of work without pushing into 90%+.

Saturday: STRENGTH ENDURANCE - Hybrid
Key Focus: We have extended our set times to 2 minutes from the previous 90 seconds and, as such. Maintaining good form and tension throughout each lift as we extend the work time and challenge members to remain focused on technique under fatigue.

Monday: HYPER - Upper Body StrengthKey Focus: Moving with good form, range and slow, controlled reps. We have progressed...
07/21/2024

Monday: HYPER - Upper Body Strength
Key Focus: Moving with good form, range and slow, controlled reps. We have progressed the half-kneeling Torso Press into a seated one.

Tuesday: CARDIO U - Cardio
Key Focus: Our focus for today’s session is intensity! We want to see it maintained as much as possible across each set and each zone.

Wednesday: STRENGTH - Lower Body Strength
Key Focus: Still lifting heavy on the main lift and not reducing that load for the sake of completing the accessory lift - the main lift is the priority. We have also progressed the Copenhagen Plank from Beginner to Intermediate today.

Thursday: SUMMIT - Cardio
Key Focus: Aiming to push you to the higher HR percentages (85-89%) and build an understanding of the relationship between effort and working set duration.

Friday: PUMP - Full Body Strength
Key Focus: 1) To create an optimal stimulus for total body hypertrophy *Muscle building*. 2) To build on the first total body progression with more repetitions (higher volume) on all exercises.

Saturday: XTX - Cardio
Key Focus: We have progressed the KB Swing Lateral Step into an Fwd/Bkwd Step and replaced the BB Push Press with a KB Dbl OVH Lunge, which has been progressed from the Static Dbl OVH Lunge from our Hyper sessions.

Sunday: Stretching, Mobility, Stability, Recovery.
Key Focus: Very low intensity. Geared towards making specific mobility improvements.

Address

12 The Boulevard Saint Louis
Richmond Heights, MO
63117

Opening Hours

Monday 5am - 6:30pm
Tuesday 5am - 7:45pm
Wednesday 5am - 7:45pm
Thursday 5am - 6:30pm
Friday 5am - 6:30pm
Saturday 8am - 12pm

Telephone

+13149497488

Website

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