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Fitness and Food News for Fall

This Fall, Commit to Fitness

It’s that time of year — we’re all gearing up for the holidays! What does that mean for you? More Parties, More Eating and More Drinking!

It’s time to move more, eat less but that doesn’t always happen, SO Let BeFitSRQ Keep you on Track, Keep you Motivated, Keep you Stronger and Healthier!

BeFitSRQ can take the headache out of your workout. We’re experts at building 30-minute total body workouts that are customized just for you. Our workouts focus on strength training, building lean muscle and creating a sleeker, leaner, more defined you. It’s the perfect workout — all you have to do is show up!

Schedule your free fitness assessment today so you can learn what can BeFITSRQ can do for you.

Exercise of the Month: Cardio Time

Let’s torch those calories and boost that metabolism with this cardio/HITT workout! If you have minimal time, this is the perfect exercise for you. Anytime, anywhere, this exercise is a great go-to.

Add this exercise on to your walk, run or game of tennis. You can also do it right before you get into the shower or just try the exercise on its own.

Each round is 30 seconds and remember the more rounds you do, the harder it will be. Beginners, do two rounds. If you're at an intermediate level, do three rounds. If you're advanced, do six rounds. 

Here's how it goes:

  • Walk or run in place
  • Do jumping jacks
  • Walk or run in place
  • Do jump squats
  • Walk or run in place
  • Do high knees

Try it today! 

Nutritional Tip: Empty Calories

What are empty calories? The term “empty calories” applies to foods and beverages that are composed primarily or solely of sugar, fats, oils or alcohol. Empty literally means “containing nothing.” When it comes to food, empty means that food contains little or no essential vitamins or minerals. In other words, these foods provide nothing of value to your body beyond calories that create excess pounds.

Over the holidays we typically consume more alcohol than usual.  You'll want to be aware of not only how many drinks but how many ounces are in each glass. 

Fall is in the Air with doTERRA

Essential oils are so versatile. By blending them together, you can unleash your favorite scents of autumn. Here are my top fall essential oil diffuser blends:

  1. Pumpkin Pie - 4 drops Clove, 2 drops Cinnamon, 1 drop Cardamom and 1 drop Wild Orange
  2. Spiced Chai - 3 drops Cardamom, 1 drop Clove, 1 drop Cassia and 1 drop Ginger
  3. Trick or Treat - 3 drops Wild Orange, 2 drops Frankincense and 2 drops Cinnamon
  4. Autumn Spice - 3 drops Wild Orange, 1 drop Clove, 1 drop Ginger and 1 drop Frankincense
  5. Candy Corn - 4 drops Elevation, 3 drops Clove and 2 drops Ginger 
  6. Apple Orchard - 1 drop Copaiba, 1 drop Frankincense and 2 drops Douglas Fir
  7. Autumn Leaves - 2 drops Juniper Berry and 3 drops Wild Orange
  8. Apple Pie - 2 drops Clove, 2 drops Cinnamon and 2 drops Ginger 
  9. Autumn Hike - 3 drops Cypress, 2 drops Sandalwood and 2 drops White Fir
  10. Oatmeal Cookie - 2 drops Cedarwood, 2 drops Cassia and 2 drops Wild Orange 
  11. Chill in the Air - 3 drops OnGuard and 3 drops Wild Orange
  12. Fall Breeze - 4 drops Siberian Fir, 2 drops Cinnamon and 1 drop Clove

You can make these blends by purchasing doTERRA essential oils. We carry doTERRA products in the studio, so stop by and get your essential oils today so you can start enjoying fall with all of your senses!

Whip Up Some Kitchen Abs?

Are abs really made in the kitchen? This question is addressed in an interesting article that 1) breaks down the science of nutrition vs. exercise and how each impacts body composition, 2) looks at a few different types of diet plans and their effects on the body and 3) decides whether the saying “abs are made in the kitchen” is fact or fiction.

Read the full article here:

If you’re trying to build abs or if you have other fitness goals, schedule a body composition test at BeFitSRQ today to learn more about what your body is made of and how that information can help you can reach your goals.

Sand Sculptures and Running Fun

Every year, I can’t wait to see what’s made just from sand at the Siesta Key Crystal Classic. The master sand sculpting competition makes its way to Siesta Key Beach on November 9 to 12. This is the perfect chance to take in our beautiful beach while catching a glimpse of what these artists create. You won’t believe it!

The Manasota Track Club’s Toy/Pie Run is what they call a 5K-ish. On November 22 (Thanksgiving morning!), come to Twin Lakes Park from 8 to 10 a.m. and bring an unwrapped new toy and something to share for breakfast. This run will put you in the holiday spirit in no time. And one of the best parts? If you predict your finish time accurately, you could win a pie from Yoder’s! 

Wellness Advice for the Most Wonderful Time of the...
This is the Time, This is the Season

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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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