I hope this newsletter finds you still riding a vacation high after your summer travels or even still celebrating the sunny weather with friends and family. Personally, as much as I adore time spent out of my regular “routine,” there’s nothing quite like getting back into the swing of things…

So, I’ve decided to compile a complete list of my favorite resources for getting back into a healthy routine. I encourage you to share what helps YOU feel the healthiest; I’d love to know!

Back to (Fitness) Class

If you’ve got kids heading to school this year (or you work in a school setting yourself), it may be tempting to put fitness on the back burner in favor of establishing your new routine first.

Here’s the thing, though: when we formulate routines and daily rhythms without incorporating the work it takes to reach our fitness goals, reaching those goals becomes 10x harder. That’s why I wanted to start off by sharing some healthy and helpful tips with you:

Work out early in the day. There’s nothing that sets you up for success each day better than a good workout, AND it’s super convenient to get your workout done before the rush out the door begins.

Ditch the home videos and get to the gym! I don’t know about you, but there’s something about investing in my health and fitness that motivates me like nothing else. (Of course, here at BeFitSRQ, we’re here to meet all your gym-going needs!

Hire BeFitSRQ. If you don’t feel fully confident performing a certain movement or engaging in a certain type of fitness, having a professional walk you through it, hold you accountable, and gear workouts to your goals can be a wonderful use of your time and money.

Don’t schedule anything else during your workout time! To see results, it’s important to see your workouts as important meetings with yourself that you don’t miss unless an emergency or illness comes up.

Set realistic time goals for your workouts. Whether you have an hour, a half hour, or 20 minutes, be intentional with your time and don’t sit around during your workouts.

Delicious and Convenient Back-to-School Recipes

From a quick and healthy breakfast to getting dinner on the table with ease, I’ve got your back with this nutritious and delicious back-to-school recipe!

Two-Ingredient Easy Banana Pancakes:


  • 2 large eggs
  • 1 large banana
  • 1/4 teaspoon pumpkin pie spice, optional


  1. Blend the eggs, banana, and pumpkin pie spice if using in a blender until smooth.
  2. Heat a large nonstick skillet or griddle over medium-low heat. Working in batches, drop silver-dollar portions of the batter (about 1 tablespoon) onto the skillet and cook until golden brown, 1 to 2 minutes per side.

Cook’s Note

If using a regular skillet or griddle, melt 1 tablespoon of butter in the skillet before cooking the pancakes. Add additional butter, if needed between batches, about 1 tablespoon more.

Spaghetti Squash and Meatballs:


  • 1 medium spaghetti squash (about 2 pounds)
  • Kosher Salt
  • 3 tablespoons extra-virgin olive oil, plus more for brushing
  • 2 stalks celery, chopped
  • 1 medium carrot, roughly chopped
  • 1 medium onion, roughly chopped
  • 6 cloves garlic
  • 1 cup fresh parsley leaves
  • 1 pound ground beef
  • 1 pound ground pork
  • 2 large eggs
  • 1 cup Italian-style breadcrumbs
  • 1 cup plus 3 tablespoons grated parmesan cheese
  • 2 28-ounce cans tomato puree
  • 2 large sprigs basil
  • 1 teaspoon dried oregano


  1. Preheat the oven to 425 degrees F. Halve the squash lengthwise and scoop out the seeds. Sprinkle the cut sides with 1/2 teaspoon salt, then brush both sides with olive oil. Put the squash, cut-side up, in a baking dish and cover tightly with aluminum foil. Roast 20 minutes, then uncover and continue roasting until the squash is tender, about 35 more minutes.
  2. Meanwhile, make the meatballs: Brush a baking sheet with olive oil. Pulse the celery, carrot, onion, garlic and parsley in a food processor to make a paste. Transfer half of the vegetable paste to a bowl; add the ground beef, ground pork, eggs, breadcrumbs, 1 cup parmesan and 1 teaspoon salt and mix with your hands until just combined. Form into about 24 two-inch meatballs; transfer to the prepared baking sheet. Bake until firm but not cooked through, about 10 minutes.
  3. Make the sauce: Heat 3 tablespoons olive oil in a large pot over medium-high heat. Add the remaining vegetable paste and cook, stirring occasionally, until it looks dry, about 5 minutes. Stir in the tomato puree; rinse each can with 1 cup water and add to the pot. Stir in the basil, oregano and 1 1/2 teaspoons salt. Bring to a simmer, then add the meatballs and simmer until the sauce thickens and the meatballs are cooked through, 15 to 20 minutes. Remove the basil.
  4. Use a fork to scrape the spaghetti squash flesh into strands; transfer to a large bowl and toss with 2 tablespoons grated parmesan. Season with salt. Divide the squash among bowls and top each with some meatballs, sauce and the remaining 1 tablespoon parmesan.
  5. This recipe makes extra sauce and meatballs. Let cool completely, then freeze in a storage container for up to one month.

Looking for more back-to-school recipes, click here.

Back to School doTERRA blends for the win!

Soak up the remaining summer sun (safely)

Raise your hand if you have both school-age kids and little ones this fall🙋🏻‍♀️🙋🏻‍♀️.

It can definitely be a challenge to navigate multiple schedules, but look on the bright side (no pun intended): this is the perfect opportunity to enjoy quality time in the remaining summer sunshine with your babies. While you’re out and about, be sure to keep yourself and your little ones protected using the following safety measures:

  • Using a sunsuit for baby: It’s like a swimsuit, but for the sunshine! For the little ones who aren’t quite ready for topical UV protection, this can be a great alternative.
  • Utilize a tent! Be sure to protect your loved ones under a sun-protective tent to prevent any unnecessary sun exposure during downtime.
  • Beach shoes for the little ones are a must-have. If you’ve got a toddler, chances are you know how messy their feet can get! That’s why it’s important to protect them with more than just a sunscreen that could rub or rinse off easily in sand or water.

Relish in Your Downtime

With the kids back in school, it’s likely that you’ve got a little extra time on your hands! If that’s the case, I highly recommend relishing in this special downtime and treating yourself. That’s why I’m such a fan of Element Tree Essentials’ new Citrus and Palmetto lotion candle. The zesty smell of citrus blended with the warmth of palmetto is the perfect transition scent for the months of August and September. Come in today to check them out, or head straight over here to get yours today.

Get Back In the Swing of Things You Love

Ready to get back into the swing of the things you love as the summer draws to a close and more time opens up in your calendar? Give your body the renewed energy it needs – and resolve any lingering aches and pains- to carry you through all of life’s adventures with Light Force Laser Therapy.

Back to School Shopping & Events

Enjoy tax-free back-to-school shopping at The Mall at University Town Center! Check it out here.

From July 22nd-September 17th, enjoy the John Pirman Diving into Nature exhibit at the Marie Selby Botanical Gardens. View celebrated artist and designer John Pirman’s full-size original prints, illustrations, and more! A colorful exhibit the kids will enjoy! Learn more here.

Let me know how I can get your back-to-school fitness plan achieved!




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Sarasota, Fl 34236

941-365-2348 (bfit)


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