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  • Here’s your fitness prescription

    I’ve been talking a lot about moderation this month, so far mostly about food … but guess what? Moderation ALSO applies to exercise and your workouts. The old days of “no pain, no gain” are definitely in our rear-view mirror. Instead, it’s about the “minimum effective dose” for results. That means getting just enough exercise to maintain or improve your fitness, without overdoing it (especially when it comes to long or super-intense workouts). More is definitely NOT better, for so many reasons. Some of those reasons might surprise you: It can set you up for injury Your body needs time to recover between workouts It can lead to burnout It ....

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  • Don’t get fit for summer

    Summer is such a powerful time. It’s packed full of emotions and memories that can affect our mindset and mood. We all have nostalgia around summer with the sights and smells and that feeling of being free. You know that healthy habits key to living your best lives in the sun, to enjoying friends, family and travel – and, yes, to looking your best. But remember that your core, long-term commitment is more important in the long run than any seasonal stimulation or motivation. It comes from within, from knowing your “why” – and it’s truly the most powerful thing. Which is why I want to say – don’t get fit for summer. Commit to fit for life. ....

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  • The minimum effective dose

    Controversy alert! I’m going to say something you won’t hear from a lot of coaches. But before I get into that I want to let you know we have a great Mother's day trial special going on that can be for you, a friend or as a gift. One month with us for only $59-$99 depending on the package. Reply to let me know if you are interested so I can send the details over. Now back to the controversy and.... I hope it gets you fired up – especially if you’ve been struggling. I know you’re busy juggling a ton of day-to-day responsibilities … And at the same time, your fitness/health/hormones/etc are really important to you. After a while, you can start to ....

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  • The #1 enemy of your goals

    The #1 enemy of your goals

    If you could call out the #1 enemy of your goals, what would it be? There are so many to choose from: Not having enough time Lack of support Not knowing what to do Your genetics Pizza The list goes on and on! But what if I told you that none of those things are actually your enemy. (Seriously!) That’s because … drumroll … the number one thing standing in between you and your goals is: YOU! We can ALL get in our own way from time to time. Here are just a few ways we let it happen: You haven’t made reaching your goals a true priority. This means you let your healthy habits slide when you’re stressed/tired/something more fun comes along. ....

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  • Need More Energy? Do this...

    Did you know we are in a personal energy crisis? Studies show that most adults feel tired at least three days a week, and some of us even feel tired every day. I’m going to be focusing a lot this month on how you can actually CREATE more personal energy. And I’m kicking it off with a completely achievable list of ways you can set yourself up for a high-energy day. The best part is that none of these suggestions will take you a long time … and they actually WORK! 9 Easy Morning Habits to Boost Your Energy: 1. Don’t hit the snooze button. Dozing for a few extra minutes can actually make you feel more tired and less focused during the day because it ....

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  • There's always time. It's just how we choose to use it

    Let me ask you something. How much time do you get in a day? Is it 24 hours, same as everyone else? And days in the week – seven for you, too, right? Got it. Now, tell me again why you say you never have time for healthy habits. Why you can’t possibly find a few hours a week to exercise, to shop for and prepare healthy meals, and to manage your stress. Statistics show that the average American adult watches TV for three hours a day, including on computers and other devices. That’s 21 hours a week. And you get no reward from it, except some entertainment and, maybe, information – which is all fine, in moderation and balanced with the rest of your needs. But ....

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  • How to eliminate excuses

    When we were kids, we could find excuses for anything, right? For not going to bed on time. For fighting with siblings. For not getting homework done. As adults, we’ve learned to take responsibility for our actions and failures – at least most of the time. But there’s always a supply of excuses waiting within reach whenever we want to use one, including about our health and fitness. Your spouse, your kids, the traffic. Your boss. Your biorhythms. On and on… So how do we get rid of this childhood habit once and for all? Here are some of my best ideas. Realize you’re only hurting yourself when you find a scapegoat. It doesn’t hurt ....

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  • The mindset trick that makes it easy

    I’m going to share something really important that just might change how you look at your health & fitness. It’s a mindset trick that will make it EASIER for you to: stick with the basics, avoid feeling overwhelmed, and take off some of the pressure you might feel about all things you think you “should” be doing. Think back to the last time you had to teach someone something. Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom. How did you do it? I’m guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do ....

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  • Are you in this food marketing trap?

    Are you in this food marketing trap?

    It’s not your imagination. There actually ARE foods out there that are specifically designed to make you crave them. I’m talking about from start to finish: their ingredients, taste, packaging, and marketing – basically, these foods are created to make you want MORE, MORE, MORE. But the thing is, these foods are also some of the absolute WORST things you can eat, because they’re linked with obesity, type 2 diabetes, heart disease, and a long list of other chronic conditions. (If you can’t tell, this gets me a little fired up.) I really want to talk with you about SIMPLE steps you can take to get – and stay – on track with your healthy habits. ....

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  • The hidden results killer

    The hidden results killer

    I’ve got a little bonus challenge for you today that can play a surprising role in your results … and (even better) help you feel better. Here it is: Take a few minutes today to think about your STRESS MANAGEMENT plan. Everyone should have one. It’s one of the big health & wellness “basics” I’ve been talking about this month. FACT: Stress is a normal part of life and sometimes it’s even good for you. But when it gets out of control it can affect not only your results … but also your sleep, your mood, and your health. This is why it is so important to have a plan to help burn off your everyday stresses. Don’t believe me? ....

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