Happy (& Healthy) Back To School Season!

Can you BELIEVE summer is drawing to a close? While the weather may still be hot, families everywhere are prepping for back-to-school season with new backpacks, lunch boxes, shopping lists, and class schedules. While kids and teachers look forward to (or perhaps dread) the start of school, parents are often excited to get back on track with their sleeping habits, workout routines, and nutrition! As a creature of habit myself, I can certainly appreciate the power of a good routine… and what better way to kick off your workout plan than by scheduling a session at BeFitSRQ? Book yours now, and be sure to keep reading for all the juicy tips, tricks, and product recommendations I’ve compiled for you this month.

Movement of The Month: How to Restart Your Fitness Journey

Have the summer months thrown you off your fitness game?

If so, there’s nothing to be ashamed of! It happens to the best of us from time to time, and it’s important to remember that your rebound rate and overall consistency, not perfection, determines your results. Here are a few tips to get on track if you’re ready to kick things back up a notch:

Set Realistic Goals: Define achievable short-term and long-term fitness goals to stay motivated.
Start Slow: Begin with light exercises and gradually increase intensity to avoid injury.
Create a Routine: Establish a consistent workout schedule that fits into your lifestyle.
Focus on Enjoyment: Choose activities you enjoy to make exercise more appealing.
Incorporate Variety: Mix different types of workouts to keep things interesting and address various fitness aspects.
Find a Workout Buddy: Exercising with a friend can enhance motivation and accountability.
Track Progress: Use apps or journals to monitor your improvements and stay motivated.
Listen to Your Body: Pay attention to how you feel during and after workouts to prevent overtraining and injury.
Seek Professional Guidance: Consider booking workouts at BeFitSRQ for personalized advice and to ensure proper technique.

These pointers provide a comprehensive guide to reestablishing a workout routine effectively and sustainably- be sure to give them a try and let me know how I can help get you back on track!

Healthy Back to School Eats

Overindulged in the mac n cheese and beer at the 4th of July BBQ and feeling unsure how to get back on track? I’ve got you! Try out these delicious, nutritious recipes (which are sure to be crowd-pleasers for the whole family) as a healthy weeknight alternative to takeout or frozen pizza:

Puerto Rican Chicken and Rice

For the chicken:

2 tablespoons olive oil, divided
1 ½ pounds boneless skinless chicken thighs

For the adobo seasoning

1 teaspoon cumin
¾ teaspoon paprika
½ teaspoon chili powder
½ teaspoon red cayenne pepper
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon coriander
½ teaspoon salt
Freshly ground black pepper

For the sofrito & rice:

3 cloves garlic, minced
¼ cup finely diced green pepper
¼ cup finely diced white onion
¼ cup finely diced cilantro
Optional: 1 jalapeno, diced
¼ teaspoon ground coriander
¼ teaspoon cumin
¼ teaspoon ground turmeric
¼ teaspoon garlic powder
¼ teaspoon oregano
¼ teaspoon salt
¼ teaspoon black pepper
1 cup tomato sauce
1 ¼ cups water
1 cup basmati white rice (don’t use brown, it will take too long to cook)**
⅔ cup frozen peas (or rinsed and drained pigeon peas)
OPTIONAL: ½ cup pitted green olives

Directions

Add chicken to a large bowl. Add in 1 tablespoon olive oil and your adobo seasoning: cumin, paprika, chili powder, cayenne pepper, onion powder, garlic powder, coriander, salt and pepper. Use clean hands to toss the chicken in the mixture. Cover and allow chicken to marinate for 30 minutes, or you can skip this completely and begin the cooking process!In a separate bowl, stir the olive oil, lime juice, and black pepper, then pour onto the salad until well coated. Toss gently.
Next add remaining 1 tablespoon olive oil to a large deep 10 inch skillet and place over medium high heat. (If you do not have a skillet a large pot will also work very well!) Once oil is hot, add in chicken and season with a little more salt and pepper. Cook until browned 4-5 minutes, then flip and and cook an additional 4-5 minutes. Remove from pan and transfer to a plate.
In the same skillet (it should be greased enough already for sauteing) you will make your sofrito by adding in garlic, jalapeno, diced green pepper, diced onion and cilantro.
Saute for 2-3 minutes, then add in your spices (also known as homemade sazon spices): cumin, turmeric, coriander, garlic powder, oregano, salt and pepper and cook for 30 seconds. Then add in tomato sauce and water and stir well to combine.
Bring Bring to a simmer then fold in the rice, peas and olive (if using) making sure they’re evenly distributed. Add browned chicken on top.
Reduce heat to low, cover the skillet immediately and cook for 20-25 minutes.
After 20-25 minutes, most of the liquid should be absorbed and rice should be cooked. Serve immediately. Garnish with cilantro and serve with a squeeze of fresh lime juice.
To meal prep: : This meal serves four. Place rice in a meal prep containers and top with 1 chicken thigh. Garnish with cilantro.

Chipotle Black Bean Roasted Veggie Enchilada Casserole

For the roasted veggies:

1 red bell pepper, diced
1 orange bell pepper, diced
1 yellow bell pepper, diced
1 red onion, diced
1 (8 oz) package sliced baby bella mushrooms
1 medium zucchini, quartered
1 tablespoon olive or avocado oil
3 cloves garlic, minced
Salt and pepper

For the chipotle enchilada sauce

1 (15 oz can) tomato sauce
2 garlic cloves, minced
2 tablespoons chili powder
1 teaspoon cumin
2 chipotle peppers in adobo sauce (from the can)
⅔ cup any milk of choice (we love almond or cashew)

For the layers:

1 (15 oz) can black beans, rinsed and drained
2 cups shredded monterey jack cheese, divided
9 corn tortillas

To garnish:

Diced avocado, jalapenos and cilantro

Directions

Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper, or you can also line two smaller baking sheets if that’s all you have available. Place diced bell pepper, diced onion, mushrooms, and quartered zucchini on prepared baking sheet(s). Drizzle with olive oil and toss garlic on top. Generously toss with your hands to coat the veggies with garlic and oil. Roast vegetables for 20-25 minutes.
While the veggies are roasting prepare the chipotle enchilada sauce: In the bowl of a food processor, add the sauce ingredients and process for 30 seconds or until smooth.
Reduce heat in oven to 375 degrees F. Grease a 9×13 inch baking pan with nonstick cooking spray. Add 1/2 cup enchilada sauce to the bottom of the pan and spread out evenly. Place 3 corn tortillas over the sauce. You may need to cut one tortilla in half to create a single layer. Next add ½ of the roasted veggies and half of the black beans on top of the tortillas. Then drizzle ½ cup of enchilada sauce on top followed by 1/2 cup of shredded cheese.
Repeat the layers again, starting with the 3 corn tortillas, remaining veggies and beans, ½ cup enchilada sauce and 1/2 cup cheese.
Finally add 3 more corn tortillas on top to evenly cover the veggies and beans, then top with remaining enchilada sauce and 1 cup cheese. Bake for 20-25 minutes or until cheese is melted. Serves 6.

Sleep Easy with doTERRA

If the Summer felt like a warm and sleepy blur, you’re not alone. Put some pep back in your step with a full night of sleep powered by these calming essential oil blends from do-TERRA, and be sure to place your next order at BeFitSRQ!

Stay Sun-Safe and Stylish with BloqUV

While summer vacation may be coming to a close, the warm weather in Florida certainly isn’t! Luckily, BloqUV has us covered with lightweight, sun-protective athletic gear to keep us cool and safe until the fall weather finally arrives. Gift a man in your life this flattering and comfortable Jet Tee, and be sure to place your order here at BeFitSRQ!

Treat Yourself to Something Fresh

One thing I always miss about the summer time is that gorgeous glow that only the beach seems to give us. That’s why I was so thrilled to discover this incredible product from Element Tree Essentials. The masterful makers of all natural lotion candles have done it again, and this time they’ve created a hydrating facial mist designed to give you that fresh, beachy glow all year long. Place your order with us the next time you visit BeFitSRQ!

Are YOUR Kids Starting Sports Again This Year?

If so, I’ve got something exciting to share with you! Our friends over at Lightforce Medical offer healing laser therapy to athletes who suffer minor injuries on and off the field to help them get back in the game as soon as possible. Laser therapy is painless, non-invasive and effective for minor to moderate muscle pain. Book your kiddo’s first session today to get them in tip top shape before sports kick off again!

Back to School Happenings in Sarasota

Row for the Gold Watch Party: Ready to watch the USA Olympic Rowing Team take the gold? So am I! Join the community watch party at Nathan Benderson Park on August 3rd.

Back to School Bash: On August 3rd, get ready to kick off the new school year with new supplies and exciting local vendors at The Mall At University Town Center.

SarasotaCon: Enjoy Sarasota’s very own ComiCon on August 10th. This isn’t an event to miss if you’re a collector! Join us at Carlisle Inn and Conference Center to celebrate fandoms of all types.

That’s all this month, friend! I hope Back To School season treats you well and that the transition is a seamless one for your family. I can’t wait to see you back at BefitSRQ!

Warm regards,
Michele