2020 has been quite the year, and everyone is more than ready to move on. However, we owe it to ourselves to finish the year out strong. Let’s keep our goals in mind and commit to staying healthy even during the tough times (and throughout the upcoming holiday season). Together, we’re simply too strong to be stopped.
It’s a well-known fact that bone health often decreases with age (especially for women); but did you know that you can avoid this loss of bone density? Exercise has been proven to not only prevent bone loss, but actually build it back up.
In even better news, you don’t even need to dedicate much time to exercise to make a difference. Studies have found that just 2 hours of high-impact strength training each week is enough to increase bone density and reduce the rate of bone loss that comes with age.
We’re officially in the “Dog Days of Summer.” These hot and humid days are no joke, but they aren’t an excuse to avoid exercise. You may not be out running under the afternoon sun, but you can get moving early in the morning before the weather hits its peak. On the days you aren’t at the gym with us, be sure to take advantage of the cooler morning temps and get some steps in so that you can keep on track with your goals.
Summer is officially in full swing with our 90+ degree days. Hopefully, you’re enjoying the sunshine and spending a little extra time near the water to stay cool. If you’ve been wanting to improve your swimwear look for your days at the beach, in the pool, or out on the boat, strengthening your core is the perfect place to start.
Why Strengthen Your Core?
When you think core muscles, your stomach (abdomen) likely comes to mind. However, a strong core is so much more. This group of muscles contains your obliques (muscles on each side of your midsection), the transverse abdominis (your deepest ab muscles), your pelvic floor, the muscles surrounding your spine, and even your glutes. Your core is the center of your body, and it supports much of what you do as well (think sitting, standing, walking, lifting, etc.).
As warmer weather and sunny days approach, you may find yourself wanting to get in shape for the season. Try not to overwhelm yourself with strict diets and long workout plans. Instead, choose a few actionable steps that will make a difference.
Exercise of the Month:Ease Extra Movement into Your Day
Walking is an excellent way to add steps to your day, especially if you’re feeling unsure of where to start in terms of working out. Try walking for thirty minutes once a day or once every other day. If you’re wanting to add more of a workout, incorporate squats, lunges, or jump squats once you get back to your driveway. This small change doesn't require any drastic changes, but with consistent effort, it will have you dropping pounds just the same.
This time at home is different than anything we’ve ever experienced. New stresses have arised, and emotional eating, as well as eating out of boredom, maybe on their way up as well. Stay away from the “Covid Curves” by prioritizing health throughout this pandemic.
It is clear we’re all going through a trying time, but we’re so happy to say we’re still here for you through it all. Our private setting, along with our extensive sanitizing routine, makes our facility the perfect, healthy destination when you need some time out of the house. By partaking in self-quarantine and only leaving when necessary (and to safe, clean locations), we can work to “flatten the curve” and slow the spread of COVID-19.
Since you’ll be spending much more time inside your home, we’ve gathered some of the best tips to keep you healthy while we wait for the spread of COVID-19 to slow:
March Madness; whether it’s a month-long basketball holiday in your home or just another well-known phrase, we’re setting out to make the best of it. We’ll be hosting our very own March Madness Challenge! See what you’re capable of this month as you push yourself to do something physical every single day.
Exercise of the Month- The “Kick and Kurl”
This movement is a great way to challenge both your upper and lower body, as you stand on one leg and perform a bicep curl at the same time. Choose a level to begin with below, and see if you can move up to a more challenging set over the course of the month.
As we move further into the new year and new decade, those New Year’s Resolutions may seem to be slipping away. At BeFitSRQ, we are here to help you carry your goals through every season. Contact us for a personalized, 30-minute session and we’ll dedicate ourselves to helping you stay on track.
Exercise of the Month: Squat, Bicep Curl, and Press This month, get your whole body moving with this simple yet effective exercise: Squat, Bicep Curl, and Press. Get your dumbbells in hand and begin by standing with your feet underneath your hips. Lower your body into a squat, and remember to press down through your heels and not let your knees pass your toes as you bring your thighs as close to “parallel to the ground” as possible. As you stand back up, lift your dumbbells to your shoulders for a bicep curl. Instead of bringing your arms back down, move them upward from your shoulders until they are fully extended in an overhead press. Be sure to keep your torso stable during this move. Bring your arms back down to your sides slowly, and repeat 10-15 times. Bringing Healthy Snacking Into 2020 If you’re looking for a sweet treat this Valentine’s Day, keep your health and wellness goals a priority and indulge in this guilt-free, love day recipe: Two-Ingredient Chocolate Fruit Truffles Ingredients:● Dark Chocolate● Cut Fruit To make this treat, simply melt dark chocolate (either on the stovetop or in the microwave) and dip your cut fruit into it. Let the chocolate-covered fruit dry, and enjoy! To make your truffles even more special, consider cutting the fruit into hearts and topping them with sprinkles of cocoa or drizzles of melted white chocolate. View the whole recipe here. Beautycounter: Changing The Cosmetic Industry For The Better Every month, we bring a high-quality, Beautycounter skincare product to the newsletter to share with you. This month, we want to share some of the great things that happen behind the scenes of this company. Beautycounter is dedicated to changing the cosmetic industry for the better. One area they are making a significant difference is Mica. Mica is a natural mineral that is often used to put sparkle or shimmer in makeup products. Unfortunately, Mica is not often a responsibly sourced product. Child labor and forced labor, wage theft, corruption, and ignorance are all a part of the Mica mining industry. Beautycounter is bringing this issue into the light and doing what they can to eradicate it. For now, Beautycounter sources Mica responsibly within the United States for use in their own products. For the Mica that is still being mined in harmful ways around the world, they are bringing awareness and doing what they can to support the communities and people involved. Beautycounter In Hollywood These products do good and look good at the same time; they were even used by celebrities at big events in recent months. Annette Benning was spotted with a natural glam Beautycounter look at the Golden Globes, and Mandy Moore had a beautiful look with the same clean products at the Critics’ Choice awards. Love Is In The Air With doTERRA Bring these sweet, natural smells to your space this month as you celebrate Valentine’s Day. Can Deep Tissue Laser Therapy Make A Difference In Your Life? If you’re living with pain and sitting out of activities you’d love to be a part of, we may be able to help. Deep Tissue Laser Therapy gets you back to doing what you love as fast as possible. It’s done in painless, 5-10 minute sessions and provides both immediate and long-term results. This form of therapy can help you get back to your sport after an injury, or it can simply help you lessen pain and regain the mobility you deserve. It reduces pain levels, inflammation, and healing time, and can help with a variety of conditions, including cervical, lumbar, and sciatic pain, muscle pain, lower extremity pain, foot pain, and joint pain (ankles, wrists, elbows, and knees). See the image below for more Deep Tissue Laser Therapy uses. Out and About this Month Get your body moving and join in on the fun at these active and exciting community events: Porsche & Ferrari at the Sarasota Classic Car Museum February through MayGet your steps in as you check out the history of these beautiful cars at Sarasota Classic Car Museum’s newest, limited-time exhibit. It features both the life and work of Ferdinand Porsche and Enzo Ferrari with 24 awe-striking, iconic vehicles. See more information here. 5th Annual Sarasota Music Half Marathon, 10k, & 5k February 2Challenge yourself with a different workout and race your neighbors in the distance of your choosing. This race will feature live music along the course, a post-race brunch, a beer mile, lawn parties, an after-party, and of course, a t-shirt and medal to show off what you accomplish. You can see more information about the race here. 32nd Annual Downtown Sarasota Festival of the Arts February 8 & 9Get outside and stroll down Main Street as it is transformed into a world of masterpieces. This show will cover 5 city blocks, and will feature artists from both regional and national locations. You’ll see paintings, statues, jewelry, photography, and more as you explore what these talented artists have in store. Learn more about this event here.
Superhero 5k and Fun Run February 15
Grab your cape and superhero costume, and get moving with a 5K or 1 mile fun run as you support a great cause. This race, put on by Bridge a Life, supports local foster care children and provides you and your family with a fun and active outing at the same time. There will be food, superhero-themed music, a fun run for the kids, awards, and even a costume contest. See more about this race here. As you work toward your goals this month, remember we’re here to help. Whether you’re looking to heal a bothersome injury, eat a healthier diet, or commit to a new exercise goal, we’ll help you stay on track and support you every step of the way.
The New Year always brings excitement and refound motivation to better ourselves and our lifestyles. This year, we are not only getting a new year but a whole new decade! Let’s use this new beginning to move toward the life we’ve been desiring. Set a few goals for yourself, and begin to work toward them through small steps. Before you know it, you’ll be bringing a happier, healthier version of yourself into the 20’s.Some goals you may want to consider include finding more time for exercise, eating healthier, or removing unhealthy, chemical-filled products from your self-care routine or your home entirely.One of the best ways to reach your goals is to start with small, realistic changes. Start by committing to walking around your block each day or getting out of the house one evening to attend an active event. Replace one product in your self-care routine with a more natural product or remove a toxin-filled medicine from your cabinet and replace it with something made with high-quality ingredients. Stop ignoring the pain you’ve faced for years, and seek the treatment your body deserves. Making even one of these changes is a huge step toward a healthier life, and we are here to support you and cheer you on through every small change you make. Exercise of the Month: Consistency This month, we don’t have a specific exercise for you to try. Instead, we want you to create a plan for yourself and be consistent in whatever you choose. We want you to find an area of fitness you’d like to improve on and take a small step toward reaching that goal.Start by writing out a S.M.A.R.T. goal for your new year (and new decade). Making your goal Specific, Measurable, Achievable, Realistic, and Time-Bound, causes you to be significantly more likely to stick to it.Then, come up with the exercise you’d like to begin. Maybe you want to master the simple squat and allow this exercise to benefit your lower body in a way it never has before. Perhaps you’ll commit to getting enough water in each day, or simply standing more often than you sit. You may want to commit to bringing a simple piece of workout equipment with you when you travel, so those business trips can’t set you back anymore.You can see more ideas, like the ones we’ve mentioned above, for your beginning fitness goal here. Bringing Healthy Snacking Into 2020 If nutrition is one of your top priorities while moving into the new year and new decade, one area to focus on is snacking. Snacking can make or break diets, but it’s such a simple fix when you take time to plan your between-meal food intake thoughtfully.When snacking, protein is essential to consider as it fills you up and provides your body with the energy you need to push through your day. A few simple, high protein snacks include dry, roasted nuts, fat-free, plain Greek yogurt, and low fat cottage cheese. You can view more great, high-protein snack choices here. Cleaning Up Your Skincare Routine If you’re currently using typical drugstore skincare essentials, switching to a more natural product line can do wonders for your skin and overall health. BeautyCounter’s Counter+ Lotus Glow Cleansing Balm has everything you need to make the switch. This multi-tasking cleansing balm, perfect for day and night use, hydrates while it cleanses, removing makeup and impurities with nourishing ingredients that won’t strip away your skin’s natural moisture. (Bonus: it can also be used as a mask for a hydrating overnight facial.) Cleaning Up Your Medicine Cabinet Your medicine cabinet is a great place to look when bringing more natural products into your home as well. Luckily, many products can be replaced with something that does the same job but made with much fewer chemicals.Neosporin, for example, can be replaced with doTERRA’s CorrectX. CorrectX is excellent for most skincare conditions, including minor cuts, scrapes, burns, and even acne. The ointment is cleansing, soothing, and hydrating and is perfect for every member of the family, even our little ones! Treat Your Aches and Pains Sometimes, it’s easy to put off treating aches and pains for years on end. However, you and your body deserve so much more. Removing pain and feeling good can help you achieve your goals, and allow you to live a happier life. Laser Therapy is a great place to start.Check out this review from one of our athletes and clients at BeFitSRQ, Joyce R.:“I’ve been going to Michelle for several years for weight training exercise. She knows what kind of workout you need for your body. I enjoy all the talks, laughs, and advice she gives me. Recently, I’ve had a stress fracture in my right foot and had to wear a boot. Michelle used her deep tissue laser on my foot, and I was out of my boot in two weeks. If you want to have fun while you work out, go see Michelle at BeFitSRQ.Thanks, Michelle, for everything!”-Joyce RJoyce’s foot, with the help of Laser Therapy, healed in an extremely quick time frame, and she was able to get out of her boot and back to participating in the activities she loves. If you’re experiencing aches and pains, we are here to support you through your healing process as well. Attend Active and Exciting Events New Year’s Day Fun Run/Walk/StumbleJanuary 1st, 2020Ring in your new year with an extended celebration, and an active morning! As the title shows, there’s no judgment here on how that movement takes place. Run, walk, or even stumble along to the finish line. The important part is that you’ll be starting your new year (and a new decade!) with your fitness goals in mind. Food is potluck style, and free Mimosas and Bloody Mary’s will be served!See more about this event here. Orchids In ParadiseJanuary 4th-5th, 2020The Sarasota Orchid Society is showing off its beautiful plants at the Sarasota Municipal Auditorium. Come to see an impressive display of nature, while moving your body throughout the space at the same time. You can learn more about the show here. Towles Court Art WalkJanuary 17th, 2020The Towles Court Art District will have all galleries, businesses, and restaurants open for walk-throughs for this event. Get walking, take in the creative masterpieces, and enjoy live music along the way.See more about this event here.