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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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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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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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Don’t Sweat Your Resolutions This Year, BeFitSRQ’s Got Your Back












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.
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Make This Your Healthiest Season Yet










Fall into a Healthy Autumn

Autumn is a great time to incorporate healthy habits into your life. If you include these habits in your life now, you’ll be more likely to maintain a healthy diet and stay on track during the holidays.

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Make a Pact to Prioritize Wellness










Season of Wellness

As summer fades, everyone starts to get back into their day-to-day routines. For many of us, that means busier days and nights — and more opportunities to put your health and fitness on the back burner. Instead of forgetting about your wellness, make a pact with yourself to make it a top priority this fall. 

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BeFitSRQ has a New Tool for Reducing Pain








New Beginnings This Season

Spring is a time of renewal and new beginnings. BeFitSRQ is having a new beginning of its own this season. We’re introducing the LightForce Therapy Laser, a tool for reducing pain and inflammation.

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746 Hits

Several Ways to Keep the Spring in Your Step










The birds are chirping, the flowers are starting to bloom and the pollen is covering the cars. Spring has sprung in Sarasota! Now is the ideal time to get outdoors and enjoy the mild climate before the summer heat and rainstorms come our way.

There are so many ways to enjoy the season. Head out to one of the area’s farmers markets, catch a spring training baseball game or plant new flowers in your yard. (Or better yet, do all three!)

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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!

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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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  • TUESDAY 7am - 7pm
  • WEDNESDAY 7am - 7pm
  • THURSDAY 7am - 7pm
  • FRIDAY 7am - 7pm
  • SATURDAY 7am - 12pm
  • SUNDAY Closed

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