Too Busy? Let BeFitSRQ Take the Headache Out of Your Workout
Hurrying Before the Holidays?
The lead-up to the holidays is one of the busiest times of the year, if not the busiest. You’re probably thinking there’s no you can fit a workout into your busy schedule.
BeFitSRQ can take the headache out of your workout with 30-minute total body workouts 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 remedy to the busy pre-holiday season. Sign up for one today!
Exercise of the Month: Posture Exercises
Can you fix bad posture? Absolutely!
Some of the culprits that affect posture are common habits for many of us – sitting all day and looking down at your phone. We get into that slouching mode and it can be hard to snap out of it. Plus, over time, our posture will get worse if we don’t correct the problems.
Here are some ways you can correct bad posture:
Standing Dumbbell Row
This exercise strengthens your upper and middle back. Stand up and hold a light weight in each hand with your palms facing each other. Then bend forward slightly from the waist. Squeeze your shoulder blades together while driving your elbows behind you. Pause and then slowly lower the weights to the starting position. To start, try three sets of 10 repetitions.
Standing Reverse Dumbbell Fly
People with rounded shoulders from years of poor posture need to strengthen their upper back. This move is a great way to develop better posture. Grasp a light weight in each hand with your palms facing each other. Stand with your feet shoulder-width apart. Bend slightly forward at your waste and soften your knees. With your head up and your eyes facing forward, raise your arms from your sides until they’re parallel with the floor. Your elbows should be slightly bent. Then lower your arms to the starting position and repeat, doing three sets of 10 repetitions.
Lift and Lower Chest Expansion
For this exercise, you can use a resistance band, three-pound weights or five-pound weights. With the band or weights behind you, stand up straight, open your chest and squeeze your shoulder blades together, stretching your spine. If your shoulders feel strained or you can’t stand up straight, bring your hands further apart. With your palms facing backward, lift your arms up and back, then lower them to the starting position. Keep tension on the band so your arm muscles continue to work. Remember not to move your torso forward or backward, just move your arms. Repeat the exercise six to 12 times, and try for a bigger range of motion each time.
What a BeFitSRQ Client Has to Say
Working out at BeFitSRQ has been just the right fit! As a busy mom with three kids, an effective and quick workout is exactly what fits into my schedule. Strength training between having each child has been vital.
~Whitney Wise Verdoni
The Easiest Way to Get into the Holiday Spirit
doTERRA’s Holiday Joy Oil Blend lets you instantly create a warm, inviting atmosphere in your home for the holidays. The blend includes ingredients such as wild orange, cinnamon, nutmeg, clove, Siberian Fir and Douglas Fir – what more could you ask for to create a scent that’s screams Christmas? The Holiday Joy Blend is only available for a limited time, so hurry here and get it while it lasts.
Enjoy the Florida Winter Outdoors
Winter is a beautiful time to live in Florida. We’re lucky we can continue to spend lots of time outdoors, even during the colder months. It’s not hot outside, but it’s still important to stay sun safe throughout this season. One way to do that? By wearing BloqUV sun protective apparel that blocks 98% of the sun’s rays. Browse the selection of BloqUV apparel in a variety of colors at BeFitSRQ the next time you’re at the studio.
Maximize Your Dietary Strategies
Your diet has a major impact on your body composition. Altering how frequently you eat may affect your ability to reach your body composition goals since meals affect your metabolic rate, gut hormones and satiety. Although research isn’t definitive about reducing your meal frequency, some studies suggest it could work. Here are some key points:
- Reducing your eating frequency is associated with weight and fat loss
- An energy deficit – calorie restriction – is critical to achieve weight and fat loss
- Eating breakfast can help
- To keep up your metabolic rate, energy expenditure, health and fitness while you lose weight, you should exercise regularly
There’s no magic solution to achieve your body composition goals – only dedication and hard work will get you there. But if you’re looking for a little leg up, consider maximizing your dietary strategies.
Write down how you want to change your diet, make those changes and then assess your body composition on a regular basis to determine if your plan is working.
BeFitSRQ has an innovative tool for body composition assessments called the InBody 570. Schedule your body composition assessment at BeFitSRQ today.
Tis the Season to Run
The Jingle and Jog 5K on Dec. 2 promises to be a festive, active occasion for all. Wear your Christmas hats and socks when you come out to walk, run or support friends and family who are participating.
Another holiday favorite is the Sandy Claws 5K on Dec. 9. This run allows you to enjoy the fine white sand of Siesta Beach while running or walking along the edge of the water. There’s also a holiday-themed costume contest after the race!
Hope you have a happy, energetic holiday season!