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New Year, New Goals















It’s finally time to say “goodbye” to 2020 and welcome 2021. No matter how challenging this year has been, focusing on our goals is the best way to move forward. As we begin a new year, let’s bring strength and movement front and center as we better ourselves from the inside out.

Get stronger in 2021 by building foundational strength, the kind that will get you through your everyday life.Try using the following exercises to increase strength and movement this year:●     Glue Bridge●     Bodyweight Squat●     Basic Push-Up●     Overhead Shoulder Press●     Dumbbell Bench PressFor instructions on how to do each of these exercises and to find even more moves to build strength and movement this year, click here.Call me today to reach your 2021 fitness goals!941.365.2348 Glute Bridge

Bodyweight Squat

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2020: We’re Almost Through














Can you believe 2020 is nearing its end? It’s been far different than any other year, but we’re pushing through it together. Let’s stay on track with our workouts throughout the upcoming Holidays, getting closer to our fitness goals and growing stronger mentally so we’re able to face any challenge that may come our way.

Exercise of the Month:Fat Burning Strength and Cardio Circuit As you enjoy this season with your loved ones (and maybe indulge in your favorite treats a bit more than normal), try out this fat burning cardio workout to keep your exercise goals on track. You’ll need dumbbells, a step or bench, an exercise ball, and a mat. If you’ve got a weight lifting bar, you can put that to good use as well (though dumbbells will be just fine if you don’t).Begin by warming up with 5-10 minutes of light cardio. Then, work through the movements explained below for 1-2 circuits, taking breaks when you need them. Try to use challenging weights, and keep moving the entire time! Even when you’re tired, keep those legs going by walking in place.Circuit OneStep-UpsSplit SquatsPlank Knee Press on Exercise Ball3 Minutes Cardio (High Intensity)Circuit TwoBall Push UpsSquat Overhead PressBall Crunches3 Minutes Cardio (High Intensity)Circuit ThreeDeadlifts (Bent Knee)Barbell RowsBall Pikes3 Minutes Cardio (High Intensity)Circuit FourIncline Bicep CurlsTricep DipsKnee Tucks3 Minutes Cardio (High Intensity)Have fun with this workout and push yourself to reach your goals! For more information on these circuits, as well as tutorials for each specific exercise, click here.  Enjoy the Season with Holiday Sweets After this unprecedented year, we could all use something a little extra sweet. Try out the recipe below for a delicious Holiday treat. You can find the full recipe, as well as 9 more healthy Holiday cookie recipes, by clicking here.Soft (and Nutritious) Gingerbread CookiesIngredients:½ C.Brown Sugar¼ C. Almond Butter¼ C. Molasses1 Egg2 Tbsp. Butter2 Tbsp. Applesauce1 ¼ C. Flour½ C. Wheat Flour½ Tsp. Baking Soda2 Tsp. Ground Ginger1 Tsp. Cinnamon1 Tsp. All Spice¼ Tsp. SaltInstructions:Step 1: Whisk together egg, brown sugar, almond butter, molasses, butter (melted), and applesauce.Step 2: Add remaining dry ingredients and mix until well combined. Form dough into a ball shape and wrap in plastic wrap. Chill for 1 hour or longer, preferably overnight.Step 3: Preheat the oven to 350 degrees and remove dough from the fridge. Flatten the dough with a rolling pin until it’s approximately ¼ inch thick. Cut 25-35 gingerbread men with cookie cutters and place on a baking sheet lined with parchment paper. Sprinkle with sugar if desired.Step 4: Bake for 8 minutes, let stand for 2-3 minutes and transfer cookies to a cooling rack until they are ready to store or eat.Gift doTERRA and $ave If you’re looking for a natural gift that can serve many purposes in the home, you’ll love doTERRA essential oils. Don’t forget to shop Michelle’s link (here) to save 25% off your purchase!From specialty hot cocoa to ancient oils and self-care products, doTERRA has something for everyone on your list in their incredible Holiday Offers. Give the Gift of Clean Beauty  It’s time to experience Beautycounter’s Holiday products! Whether you’re wanting to treat yourself or you want to give the gift of natural, stunning skin products, there’s something for you in this incredible collection. Beautycounter’s packaging is so gorgeous, all you’ll need to do is throw a bow on top to create the perfect present.The Clean Deos Minis are at the top of our list for Holiday gifting. This set comes with four miniature deodorants with clean and effective ingredients. The deodorants are aluminum free and long lasting. You won’t be able to get enough of their incredible scents (Fresh Coconut, Clean Rose, Fresh Lavender, and Crisp Sequoia).Give these as a gift to a loved one who enjoys trying the latest natural trends, or gift them to yourself “just because.”Don’t forget to save 10% off your first order with the code changebeauty10.Save on Bloquv this Holiday Season Make sure you and your loved ones have comfortable and convenient sun protection throughout this Holiday season with Bloquv.Stop into BeFitSRQ to save 25% off Bloquv products for gift giving or for yourself. Incredible Laser Therapy Deals If you’ve been thinking about giving Laser Therapy a try, now’s the time. Contact us today to schedule a session for just $25.Don’t forget that pain-free living can be gifted, too! If you’ve got a loved one who could benefit from Laser Therapy, give a gift card to get them started. Exciting Holiday Events The Holiday season is in full bloom! Check out the fun and festive events below to get out and about during this special time.Lights in Bloom at SelbyTake a stroll through Selby Gardens and experience the 2 million+ lights that cover the grounds. The walkways have even been turned into lit tunnels for an added magical feel.See all the details about this incredible event here.Yoga and Meditation at RinglingFor a fun way to stay active this season, check out the Yoga and Meditation sessions offered at The Ringling. Expert instructors will lead you through gentle movements and calming breathing techniques while you take in the incredible waterfront view.Find more information about the various sessions and save your spot here.NBP Lanterns on the LakeReserve your place in this incredible event to have a chance to release your cares, hopes, memories, and feelings out onto the lake while viewing the incredible sight of lanterns gracefully floating off into the distance. Learn more about this event and sign up to save your spot by clicking here.  Even though it’s been a very different year than what we’re used to, we’ve got so much to be thankful for. Let’s look forward to enjoying an incredible Holiday season while keeping our health and wellness goals front and center. Sincerely,Michele   

 

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A Healthy Holiday Season














Can you believe we’re already approaching the Holidays? It’s been quite a year, but we’re ready to make this season count. Let’s keep our goals in focus throughout this holiday season and enjoy the magic around us. To help you have the best holiday season, We’ve put together a Holiday Fitness Challenge, gathered healthy Thanksgiving recipes, and found some of the best clean-living gift ideas for your family and friends on SALE! Get started on your holiday shopping with these great deals!25% off doTERRA & free gift10% off Beautycounter25% off Bloquv$25 Laser Therapy

 Hop Into Our Holiday Fitness Challenge

With the Holidays approaching, it can be hard to stay on track with our health and wellness goals. This month, let’s all take one small step toward a more fit lifestyle together:Continue with your regular exercise routine. Whether you’re typically a walker, a biker, a tennis player, etc., stick to the plan even when you’re tempted to stray away for a few extra days.Add one simple exercise to the end of your workout every single day. Consider a muscle group you'd like to strengthen or simply choose a movement you enjoy. Some potential choices for this extra exercise includeJumping JacksLungesSquatsJumping SquatsSprintsPush-UpsChoose your exercise and perform 30 repetitions every day for 30 days. We’re sure you’ll be impressed by the results that can come from adding one small, healthy routine to your day.Healthy Sides for Your Thanksgiving Meal Thanksgiving is a special time to gather with friends and family while giving thanks to all you have, including food. However, that doesn’t mean we need to completely avoid healthy options throughout the holiday. Below is a recipe for Cauliflower Rice Stuffing that’s both flavorful and filled with nutritious ingredients.Cauliflower Rice StuffingIngredients:2 large heads of cauliflower (broken into florets)2 medium carrots (peeled and diced)2-3 fresh ribs of celery (diced)2 cups fresh mushrooms (diced)3 green onions (sliced thin)1 yellow onion (diced)1 tablespoon of avocado or olive oil2 cloves garlic (pressed or minced)2 tablespoons of fresh sage (chopped)2 tablespoons of fresh thyme leaves1 tablespoon of smoked paprikaSea salt and ground pepper to taste⅓ cup of chopped walnuts (optional)Directions: Place cauliflower florets in a food processor in small batches, until all two heads are chopped into a size that resembles riceHeat oil over medium heat in a large skillet and add yellow onions, garlic, celery, and carrots. Cook for 4-5 minutes while stirring occasionally.Add mushrooms and smoked paprika and cook for an additional 5-6 minutes, or until the mushrooms are golden brown.Stir in the riced cauliflower, thyme leaves, and sage and cook 4-5 minutes longer (or until tender).Remove skillet from heat and top with green onions, and optionally, walnutsLet cool and enjoy or store in the refrigerator for up to five days before servingTo discover more healthy Thanksgiving side recipes similar to this delicious stuffing, click here.25% doTERRA and Free ProductAre you interested in free doTERRA products? When you sign up for a doTERRA member account under Michele’s link, you’ll get access to affordable wholesale pricing (25% off) as well as a free product in the mail every month.Click here for more details and to start the signup process. Enjoy!  Immunity Wellness Kit It’s that time of year where we need to start boosting our immune systems, and doTERRA has just the thing to make the process both easy and efficient.The doTERRA Immunity Wellness Kit 1 includes the On Guard Protective Blend, the cleansing Purify Blend, and Wild Orange essential oils, On Guard Sanitizing Mist, On Guard Foaming Hand Wash and Hand Pump, and an exclusive gift of On Guard Toothpaste and Floss.Wellness Kits 2 and 3 include a variety of other immune-boosting products, such as On Guard softgels and beadlets, On Guard Wipes, On Guard Mouthwash, a variety of essential oils with immune strengthening capabilities, and more.Choose the kit that’s right for you and look forward to a healthier, cleaner holiday season. If you need to stock up on doTERRA essentials, shop in person at BeFitSRQ or follow this link to place an online order.Shop Beautycounter for Gifts this Season Beautycounter’s newly released Holiday Collection is something you won’t want to miss. It’s got clean skin and makeup products at a variety of price points, ensuring there’s something for everyone on your list.Whether you’re looking for the perfect palette to gift or a luxurious bath and body set for some much-needed self-care, Beautycounter’s new line is the place to shop.Click here to shop these thoughtful gifts and incredible skincare products today. Holiday Gifts not enough? If you’re a true lover of all things Beautycounter, you need to know about their Band of Beauty Membership.For just $29 a year, you’ll receive:●     Free shipping on orders $100+●     10% back in product credit●     A free gift for signing up and spending at least $50 (This month’s free gift is the Think Clean Welcome Set; a $43 value that includes two best sellers, the Overnight Resurfacing Peel and the Charcoal Facial Mask).  If you’re new to Beautycounter, you can save 10% off your first order with the promotional code “changebeauty10.” Be sure to choose Michele Rose as your consultant while you shop, as shown in the screenshot below:Bloquv: Another Perfect Gift Option If you’ve got a sun lover in your life, Bloquv protective clothing is an excellent choice for their gift. These products block UV light while also providing a cool, lightweight, and eco-friendly clothing option for days spent at the beach.At BeFitSRQ, our 25% off Bloquv Special will continue on throughout the month of November. Hurry in to stock up and save on these incredible pieces. Gift Pain-Free Living with Laser Therapy  Whether you’ve always wanted to try Laser Therapy or you know someone who would benefit from its amazing healing potential, now is the time to give this treatment a try.Throughout the month of November, we’re offering $25 sessions to give you (and your loved ones) a new way to reduce lingering aches and pains.Stop in today to book a session for yourself or grab a gift card for someone close to you. Exciting November Events We’re looking forward to getting out and about with the events below. Which are you most looking forward to?Van Gogh Alive- Dali MuseumAmazed by Van Gogh and his incredible pieces? Get a new look into his artistic genius with this immersive art installation featuring “Starry Night,” “Sunflowers,” and more famous works with a unique addition of complementary color, light, and sound.This captivating exhibit will open at the Dali Museum on November 21st and run through April 11th, 2021. Click here to learn more about this amazing show.  3rd Annual Turkey Trot at Benderson Are you ready for the annual Turkey Trot tradition? Get moving before your feast with this fun, family-friendly, and socially-distanced 5K put on by Fit2Run and Nathan Benderson Park.With your registration, you’ll receive a race shirt, a finisher’s medal, as well as a face covering to stay in true 2020 style.Click here to learn more and claim your spot in this incredible Thanksgiving Day race.  530 Burns Gallery - In the Moment Exhibit This stunning exhibit ends November 10th, and it's a sight you won’t want to miss.The “In the Moment” exhibit at 530 Burns Gallery shares the importance of “staying focused in the present moment” through amazing sketches and abstract oil paintings.For more information on how to view these beautiful works of art, click here. It may have been a much different year than we’re used to, but we can still make the most out of the upcoming holiday season. Stick to your goals by joining our Holiday Fitness Challenge and swapping out a few Thanksgiving side dishes for healthy alternatives. Take care of yourself and spend some time gathering the best gifts for the ones you love most. The next couple of months have the potential to be absolutely incredible.Sincerely,Michele 
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2020 Strong











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.

Are You Undertraining?

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The Importance of Bone Health














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.

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Stay Fit in the Dog Days of Summer










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.

Exercise of the Month: Back Stretches

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A Strong Core for Summer











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.).

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Small Steps Toward your Summer Body










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.

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Avoiding the “Quarantine 15”











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.

 Exercise of the Month

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Staying Home and Staying Healthy











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:

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About BeFitSRQ

With BeFitSRQ, you are done working out in less than 30 minutes with a unique workout tailored to your unique body size and physical requirements that focus on your goals.

Always expect a total body workout - without sweating!  Come and leave in your street clothes and burn calories all day long!

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  • SATURDAY 7am - 12pm
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