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.

One easy way to live a healthier life? It’s simple — eat more fruits and veggies! We’re supposed to eat two to three cups of fruits and vegetables a day, but many of us don’t meet that recommendation. There are plenty of benefits of eating fruits and veggies, including high antioxidant, fiber and vitamin content. (Check out this article for lots more info about why these benefits are so important to your health.)

For more great tips about how to live a healthy life this fall and beyond, read on. We’ve even included a fun (and healthy!) recipe for Halloween that your friends and the smallest goblins in your life will love.

Exercise of the Month: Travel Workouts

Many of us have established a good exercise routine that works when we’re at home, but does that routine work when you’re traveling?

To keep up your fitness on the road, here are some simple exercises you can do without any equipment. You may even find you like these exercises so much, you’ll want to do them when you’re at home, too!

Amazing Arms

Do 10 reps of each exercise.

  • Plank ups
  • Lateral plank walks
  • Burpees with push-ups
  • Planks with shoulder taps
  • Diamond push-ups
  • Mountain climber twists

Do this circuit three times.

Butt Workout

Do 12 to 15 reps of each exercise. Do both sides.

  • Side-step squats
  • Single-leg glute bridges
  • Curtsy lunges with side kick

Rest for 90 seconds.

Do this circuit four times.

Morning Cardio Blast

  • Mock jumping rope
  • Burpee with push-up
  • Squat jump
  • Plank with shoulder tap
  • Jumping lunge

Repeat the circuit two times.

Total Body Workout

Do each move for two minutes. Take a 30-second rest after each exercise.

  • Bodyweight squats
  • Push-ups
  • Plank with T-rotation (switch sides after one minute)
  • Alternating standing oblique crunches

Inner Thigh Workout

  • Plié squat pulses with one foot raised (30 seconds each side)
  • Alternating side lunges (30 seconds each side)
  • Skater hops (15 seconds)
  • Curtsey kicks (30 seconds each side)
  • Goblet squats (30 seconds)
  • Jumping jacks (15 seconds)
  • Pilates scissors (30 seconds)
  • Clamshells (30 seconds each side)

Repeat two times.

Cardio Circuit

Do one minute of each.

  • Jumping lunges
  • Wall sit with hands up
  • Jumping squats
  • Plank

Rest for one minute.

Do this circuit four times.

Read this article for more information about these workouts and who developed them. The next time you’re on the road, give these a try!

Healthy Halloween Snacks

It’s hard to avoid all of the candy that’s around during the Halloween season! But not all Halloween food has to be full of sugar! Here’s a fun recipe for a Pumpkin Veggie Tray that will change your expectations about Halloween being solely about sugary junk food. Give it a try this October!

Pumpkin Veggie Tray

Put dill dip into two small containers to create the eyes of the pumpkin. Put them on a large plate. Make a circle out of baby carrots. For the pumpkin stem, add a few celery sticks at the top of the carrots. Use some olives for the nose and cut cucumber slices for the mouth. And there you have it — your pumpkin veggie tray!

Want to try more healthy Halloween recipes? Check out this article.

Season of Beauty

Clean beauty is all the rage because, well, who wants to put toxic chemicals on their face every day? On October 7, trusted clean beauty brand Beautycounter will launch its popular holiday sets. This is your chance to experience all Beautycounter has to offer. The company is introducing 6 new products, 21 new shades and 16 limited-edition holiday sets. These sets are the perfect way to spread some holiday cheer — for the special women in your life or for yourself! Come in and see some of this exciting collection at the BeFit SRQ studio.

Fall is in the Air

The leaves may not be changing here in Sarasota, but you can still experience the scents of the season with essential oils. doTERRA has some wonderful essential oil combinations that will help you usher in fall in no time. Evening by the Fire, here you come!

(Also — get ready! doTERRA is unveiling a delightful new product for the holidays. You’ll love this addition to the doTERRA line, so be on the lookout for it to arrive at the BeFit SRQ studio soon!)

Pain-Fighting Laser Power

Do you experience pain and inflammation on a regular basis? If you do, laser therapy might be able to help you feel better. It treats a variety of conditions, from arthritis-related concerns to lower back pain. For your convenience, we offer laser therapy treatment sessions at BeFit SRQ. Schedule an appointment today.

Crisp Fall Fun

You can feel it in the air now — the slight crispness that tells us fall is on its way. This is your chance to get out and enjoy Sarasota’s beautiful autumn weather. Here’s what I’m looking forward to in the coming weeks:

The Sarasota Water Lantern Festival will be a beautiful event at Nathan Benderson Park on October 5. You’ll get to see glowing lanterns drift out onto the water carrying messages of hope, love and happiness. It will be a striking display and a lovely evening you won’t want to miss.

Looking to spruce up your yard? The 14th Annual Master Gardener Volunteer Plant Sale on October 12 is the perfect opportunity for you to buy some wonderful new plants. Be sure to bring a box or wagon so you can take home some leafy gems!

Put your running shoes on for Bill’s Beer Run on October 27. This 5-miler promises some good Halloween-themed fun.

See you out there enjoying all of the fall festivities! 


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Sarasota, Fl 34236

941-365-2348 (bfit)


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