Happy 4th of July, friend!

I can’t believe we’re already halfway through 2024. At BeFitSRQ, this is one of our favorite months because we always find that it’s the perfect time to reflect on our progress toward our goals for the year and reevaluate if needed. Plus, we’ve got plenty of summer fun to look forward to, with the Summer Olympics coming up on the 26th and all the family fun in the sun that comes with these warmer months!

If you’re not already excited, prepare to GET excited! This month, I’ll be sharing some exciting recipes, product recommendations, and tips and tricks for living your healthiest life this summer.

Movement of The Month: Put an End to Back Pain!

We all want a strong core… it helps us stay strong, perform our exercises better, and look fitter to boot! I mean, who doesn’t love having a six pack. (;

Nonetheless, as we age our fitness journeys often become less about how we look and more about how we feel. Core strength is essential for mitigating lower back pain, and today I wanted to share some movements that may help soothe any discomfort you may feel on a day to day basis in your back.

  1. Bent arm plank
  2. Dead bug
  3. Side plank
  4. Bird dog
  5. Modified curl up
  6. Superman

If you’re unsure of how to perform any of these movements, click here to learn more!

Nourishing and Yummy 4th of July Dishes for The Whole Family to Enjoy

Nothing screams 4th of July weekend like a good red, white and blue dish… but since we want to be fueling our bodies with nutrient dense fruits and veggies (rather than refined sugar and food dyes) we thought we’d share a few fun recipes to inspire you to incorporate colorful whole foods into your 4th of July celebrations!

Watermelon, Black Olive, Mint & Feta Salad

  • 1 small red onion, diced
  • 8 cups watermelon, cubed and chilled
  • ⅓ pound feta cheese (or dairy-free alternative), crumbled
  • 1 cup black olives, pitted
  • 1 bunch fresh Italian parsley, chopped
  • 2-3 tbsp fresh mint, chopped
  • 3-4 limes, juiced
  • ¼ cup extra virgin olive oil
  • ½ tsp black pepper
  1. In a large bowl, add the watermelon, feta, olives, and onion. Toss until well combined.
  2. In a separate bowl, stir the olive oil, lime juice, and black pepper, then pour onto the salad until well coated. Toss gently.
  3. Option to garnish with extra mint. Serve and enjoy! Best if enjoyed the same day

Low-Carb Eggplant, Red Pepper, & Mozzarella Stack

  • 2 eggplants, cut into ½ – 1-inch slices
  • 2 red bell peppers, cut into quarters
  • 8 oz. fresh mozzarella, sliced
  • Olive oil, to coat
  1. Preheat the grill to medium-high heat. While the grill is heating, brush the sliced eggplant and bell pepper with olive oil and a dash of salt.
  2. Place veggies directly on the grill. Cook peppers for 3-5 minutes on each side and eggplant for 6-8 minutes on each side, or until soft and charred. Once cooked, remove from heat and set aside.
  3. To build your stack, start with the roasted eggplant as your base. From there, layer with one slice of roasted red pepper topped with a slice of mozzarella cheese. Option to place back on the grill for 2-3 minutes to melt the cheese.
  4. Finally, drizzle with balsamic vinegar, pesto, or a drizzle of olive oil. Add any additional toppings such as fresh basil. Serve and enjoy! chipotle chili powder, garlic, and ½ teaspoon salt; set aside.

And look… if red peppers or olives give you the ick, I’ve got your back. Simply check out the rest of this list to get inspired… and be sure to tell me which recipes YOU incorporate into your holiday gathering!

Celebrate the USA with Invigorating Red, White and Blue Essential Oils

Whether you’re celebrating our freedom or cheering on Team USA in the Olympics, why not spice up your home with the perfect scent for the 4th of July?

Stay Sun-Safe and Stylish with BloqUV

Ready to hit the beach this summer?

No, you’re not! Well, at least, not until you have this ADORABLE sun-protective swimsuit from BloqUV. This full-coverage, flattering paddle suit is perfect for an active beach day or any summer water sports you might enjoy this month. Click here for color options, and order yours the next time you’re at the studio.

Treat Yourself to Something Fresh

Our friends at Element Tree Essentials have released an incredible new scent… and this isn’t one you want to miss! This tantalizing blend of pomelo, agave, and oud wood will transport you to a sunset at the beach with a freshly shaken cocktail in hand. We can’t wait for you to try it!

Place your order next time you drop by BeFitSRQ.

Laser Therapy and Physical Therapy

Dealing with a persistent sports injury or some nagging joint or muscle pain?

We’ve all been there, and our friends at Lightforce Medical are here to help!

We all know that physical therapy helps us recover more quickly, but have you ever tried using laser therapy in conjunction with physical therapy?

From joint swelling to myofascial pain, this one-of-a-kind therapy truly does it all.

Book your first appointment with them the next time you drop by BeFitSRQ!

Local Happenings to Mark your Calendar for…

Fireworks at Benderson: Enjoy a gorgeous firework show for the whole family on July 3rd!

Fireworks at Bayfront Enjoy a 4th of July Fireworks show at Bayfront, a cherished community tradition of 10 years.

Laser Light Nights at The Bishop Museum of Science – Looking to escape the heat wave indoors? Look no further! Enjoy this fascinating exhibit at the Bishop Museum of Science through July 13th.

Naked Farmer Sarasota Opening – A new farm-to-table restaurant is opening in our community! Don’t feel like cooking but want something easy and healthy? Be sure to check them out (and let us know what you think!)

That’s all this week, friends, but I hope you have an incredible month of July! Be sure to tell me if you try any of the recipes or products I’ve shared in this newsletter.

Warm regards


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330 South Pineapple Ave, #202
Sarasota, Fl 34236

941-365-2348 (bfit)


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