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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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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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New Year, New Decade, New You!










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. 
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Staying Healthy This Holiday Season










The Holiday Season is upon us, and we are looking forward to the celebrations that will fill our schedules and the joy that will fill the air. No matter which Holiday you’ll be celebrating this month, making a plan to stay healthy can keep you on track. We’ve gathered some tips to help you keep your goals in mind while still allowing you to enjoy the magic of the season.Keep in mind that the studio will close for the Holidays on December 19th, and will reopen on January 2nd. Keep up your workouts and healthy habits, and we will see you again when it’s time to crush those New Year goals. Exercise of the Month

This month, we’ve got a challenge to keep you motivated and moving through this cozy Holiday season. Aim to complete each of the following exercises 10 times, and complete three sets total (or try to complete 5 for an added challenge). After finishing, take a ten-minute walk around the neighborhood, down the beach, or on the bridge.

Jumping JacksSquatsLunges30 Second PlankWall Push-Ups

As you complete this workout, aim to push yourself further each day. How many of each exercise can you do, and how many rounds can you complete? If you begin by completing three rounds, try to reach four or five by the end of the season. Are your planks completed on your knees or feet? Can you keep your arms bent with your weight resting on your elbows, or do you need to move up to your hands? Challenge yourself to improve in one or more of these areas throughout the season.

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4th of July Tips, Skinny Cocktail Recipes and Sunburn Relief











Turn Up the Heat — and the Fourth Fun!

It’s hot out there, so if you’re enjoying outdoor activities, be sure to pace yourself. Whether you’re enjoying a trip to the beach or a walk around the block, be sure to drink enough water and apply sunscreen. It’s important to be safe out there!

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Tips & Ideas to Shape Up for Summer











Shape Up for Summer

Summer is coming, and you know what that means. No more sweaters or long pants — it’s time for sleeveless shirts, shorts and sandals!

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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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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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Get Off on the Right Foot with Your New Year’s Resolutions













New Year, New You

Have you set your New Year’s Resolutions yet? If you haven’t had a chance, don’t worry. There’s still time. Now is the ideal time to think about how you want to improve in 2019.

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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!

Opening Hours

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

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