Fit Code Beverly

Healthy Swap: Ditch the heavy sauces and drench your meals in flavor with fresh, light alternatives! Dip it, drench it—make every bite count towards your health goals. 🥗✨

Feeling tired after lunch? 💤 Shake off that midday slump with a quick walk, plenty of water, and a light, nutritious snack. Keep your energy up and stay active!

Shift from ‘cheat’ to ‘treat.’ Embrace balance in fitness and nutrition, where no food is off-limits. Build a positive relationship with food that supports your goals.

🥗Who else loves a delicious, flavor-in-every-bite, chopped salad?! 🙋‍♀️

This recipe is loaded with power-packed ingredients that’ll fill you up and keep you feeling satisfied.

If you want more protein, add some grilled salmon or chicken. SO GOOD.

Power Packed Chopped Salad
(Serves 4)

6 cups (200 g) mixed leafy greens
1 medium cucumber, diced
2 medium tomatoes, diced
1 large avocado, diced
1 cup (185 g) cooked quinoa or brown rice
1 cup (170 g) cooked shelled edamame
1 cup (150 g) corn kernels, fresh or frozen and thawed
½ cup (50 g) dried cranberries
½ cup (100 g) goat cheese crumbles (optional)

Dressing:
¼ cup (60ml) olive oil
2 Tbsp apple cider vinegar
1 Tbsp honey or maple syrup
Juice of 1 lemon
1 garlic clove, minced
Salt and pepper to taste

Using a cutting board and sharp knife, chop the greens, cucumber, tomatoes, and avocado into bite-sized pieces. Place in a large salad bowl. Set aside.

Make the dressing by combining all the ingredients in a small bowl and whisking them together. Taste and adjust the seasoning.

Add the quinoa, edamame, corn, cranberries, and goat cheese to the salad mixture and toss gently. Pour the dressing over the salad and toss until everything is well coated.

🥗 Eat and enjoy!

📷 If you make this recipe, be sure to grab a photo and tag me with it!

🎉 Can you believe it? Fit Code is celebrating 15 amazing years of personal transformations! 🎉

🎈 You can join us tomorrow at 10 AM to celebrate Fit Code’s 15-year anniversary with a special workout and party! 🎈

It’s free for everyone, so come join the fun! If you’re interested, comment "party" below or DM me to let me know.

We want to extend a huge thank you to everyone who has been part of our journey. Whether you’re a current member, a past client, or someone who has supported us from near or far, you’ve played a vital role in our community.

We’ve had our share of challenges over the years, especially after 2020, but we pulled through, and now I’m excited for what the future holds.

Your trust in us to guide your fitness journey means the world, and we’re so grateful for everything you bring to Fit Code. Our success isn’t just about killer workouts, awesome coaching, or top-notch nutrition advice. It’s about the strong sense of community we share—being there for one another, inspiring each other, and holding each other accountable. This web of support and camaraderie is what makes Fit Code truly special.

As we move forward, we hope you continue to trust us with your fitness journey. We’re always looking for new ways to help you not only transform your bodies but also enjoy the process. Our science-based approach to programming is designed to get results in several areas, from losing body fat to improving overall health and quality of life.

Our success is built on the dedication of the amazing people you see every day—our coaches, admin staff, and managers, both past and present. I can’t thank them enough for being part of this team and contributing every day to something that’s measured not just in pounds lost but in years of quality life gained. It’s a passion for helping others that drives each of us in this profession, and I want to extend a massive thank you to our team for their amazing commitment.

Here’s to many more years of health, fun, and transformations together!

Bring It! 💪

Mindfulness is paying attention to the present moment, your body, and your goals. Embrace the journey to a healthier you. Every mindful step counts.

Mastering your workout fuel: a super simple pre- and post-workout meal formula. Elevate your performance with the right balance of nutrition. 💪🍽️

Did you know that excessive added sugar can take a toll on your heart? 💔🍭 Learn how to set limits and protect your cardiovascular health. Swipe to uncover the facts! 📈🏥

Swipe through to discover the hurdles that might be standing in your way. Recognize, overcome, and start winning the battle against self-sabotage. 💪💡

Embrace the power of decisive action, there's no room for 'trying'! 💪 With each workout, each rep, and each moment of pushing beyond your limits, you'll discover the extraordinary results that come from a mindset of 'do or do not'.

Don't just go through the motions, grow with every step! 🌱 Join us on this transformative journey and unlock the incredible growth that awaits you!

👭Are you a good friend to yourself?

❓MYTH OR FACT ❓

🤔A standing desk is better for you than a sitting desk
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🙊

🔥IT DEPENDS. 🔥

🪑Sitting all day is definitely NOT great for your body – studies link it with all sorts of negatives from aches and pains to chronic disease and even a shorter lifespan.

But standing all day is also linked with potential issues like back and leg/foot pain and varicose veins.

🚶‍♂️🧍‍♀️The best bet: alternate between sitting and standing throughout the day! And don’t forget to take “moving breaks” – like walking around the office, doing active tasks, etc.

👉Do you sit at work? Stand? Or both?

🔥🔥🔥HOW TO BUILD A STRONGER BRAIN WITH YOUR WORKOUTS

It’s all about HIIT – High-Intensity Interval Training. These workouts go back and forth between easy and hard intervals of exercises.

💡Studies show they might be MORE EFFECTIVE than regular moderate-intensity workouts at creating changes in your body, including your brain!

BONUS: These workouts are also SHORT and are definitely not boring.

*HIIT WORKOUTS:

✅Raise the level of proteins that help your brain grow more cells involved in learning and memory.

✅Increase blood flow to the brain, which gives it added oxygen and glucose. This can boost performance, reduce fatigue, and improve focus and alertness.

✅Help your body get into a “flow” state, which is when everything seems to click and feel almost effortless. That’s because HIIT workouts have built-in goals, focus, and physical feedback.

✅Can boost your self-esteem and sense of self-efficacy. This isn’t necessarily related to brain function, but it’s powerful. Completing challenging tasks fuels your self-belief in a way that carries over into other areas of your life.

⚡The days I do HIIT, I feel unstoppable! How about you?

🔥HELLO, CHOCOLATE-PB BITES! 😍

I have a yummy, healthy, NO-COOK snack recipe for you that can double as an after-workout mini-meal!

One thing I LOVE about these protein bites is that once you get the basic recipe down, you can mix up the ingredients based on what you have on hand.

👉Add cinnamon … cocoa … try a different flavor protein powder …or a different nut butter (sunflower seed is an out-of-the-box option!).

You can even swap out the instant oats for your favorite healthy (no sugar added!) cereal. Or you can keep them “oatier” by not grinding oats first.

The possibilities are endless!

💡Plus, this will save you SO MUCH MONEY if you ever buy protein bars or other “healthy” snacks.

EVEN BETTER, it will give you more control over the quality of ingredients you eat.

Chocolate-PB Energy Bites
(makes 12-14 1-2 inch balls)

● ¾ cup (60 grams) instant oats
● ¼ cup (70 grams) chocolate protein powder (your favorite)
● ½ cup (50 grams) almond flour
● ¼ cup (65 grams) almond or peanut butter
● ½ tsp vanilla extract
● 3 tbsp maple syrup or honey

Grind the oats in a high-speed blender or food processor and pour them into a bowl. Add the protein powder, almond flour, and nut butter.

Stir the ingredients together and then add the vanilla and maple syrup and, using your hands, form it into a thick batter.

If the mixture seems really dry, add more peanut butter or maple syrup/honey.

Now, roll into balls (1-2 inches/2.5-5 cm) and put them on a plate. Place in the freezer for at least 30 minutes, then place in a tightly sealed container (or freezer-safe bag).

These will keep for a month in the fridge or 2 months in the freezer. ENJOY!!!

💦 How often do you track your water to double-check how much you’re drinking – or not drinking? ⭐ ⬇️⬇️⬇️

Also, have you seen this water bottle that actually tracks how much water you drink?! It’s pretty awesome - thought you may like it!
https://hidratespark.com/products/scuba-hidrate-spark-3

Studies show that on days you have to sit a lot, getting up and moving around for just a few minutes every hour can help improve your energy, focus, and generally make you feel better!