Hello, friends! The holiday season is about to kick off with one of our favorite holidays over here at BeFitSRQ… Halloween! We love some cozy fall vibes (hopefully, no more temps in the 90s), and what better way to enjoy them than with a hot cup of cocoa and a scary movie?

Nonetheless, I’m not impervious to the serious lack of healthy boundaries often glorified during this holiday season. Whether it’s eating your kid’s entire bag of Halloween candy or falling into unhealthy cycles of restriction, we’re faced with a lot of unhelpful messaging during this time of year. I’m here to help you wade through the misinformation, stay true to what you know is best for you, and maintain a fit and healthy lifestyle throughout the entire holiday season!

Get Spooky With this **KILLER** fat loss circuit 

One of my favorite ways to stay fit during the holidays is to ensure that I’m not letting my workouts slip through the cracks on days packed with celebration! Be sure to check out this awesome article on how to perform each exercise in this fantastic fat-loss circuit and execute the moves as follows:

Halloween candy, who? I’ve got an even yummier idea!

I love candy as much as the next person, but when you’re craving a hearty, home-cooked meal, nothing hits the spot like REAL food! Here are some of my favorite recipes for ringing in the spookiest season:

Healthy Halloween Pizzas:


  • 1 cup white flour
  • 1 cup wholewheat flour
  • 1 tsp dried yeast
  • 1 cup water

Topping Ingredients

  • 1 cup passata sauce
  • 1 garlic clove, crushed
  • 1 tbsp olive oil
  • 1/3 cup grated mozzarella
  • 10 black olives
  • handful cherry tomatoes, halved
  • handful basil leaves


  1. Mix the flour and yeast with a pinch of salt in a food processor fitted with a dough blade, or combine in a bowl. Pour in the water and mix to a soft dough, then work for 1 min in a processor or 5 mins by hand. Remove the dough, divide it into 4 pieces, and roll out on a lightly floured surface to rounds about 6″ across. Lift onto heavily oiled baking sheets.
  2. Mix the passata with the garlic, oil, and a little seasoning. Spread over the dough to within 1″ of the edges. Scatter with the mozzarella. Halve the olives and tomatoes. Place an olive in the center of each pizza to make the spider’s body. Cut the rest into little legs and arrange them around the spider bodies. Dot the tomatoes here and there. Leave to rise for 20 mins. Heat oven to 450.
  3. Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the basil to serve.

Healthy Halloween Stuffed Peppers:


  • 4 small peppers (a mix of orange, red and yellow)
  • 1/8 cup pine nuts
  • 1 tbsp olive oil
  • 1 red onion chopped
  • 2 garlic cloves chopped
  • 1 small eggplant chopped into small pieces
  • 3/4 cup mixed grains (recipe used bulghur wheat & quinoa)
  • 2 tbsp sundried tomato paste
  • zest of lemon
  • bunch of basil chopped


  1. Cut the tops off the peppers (keeping the tops to one side) and remove the seeds and any white flesh from inside. Use a small sharp knife to carve spooky Halloween faces into the sides. Chop any offcuts into small pieces and set aside.
  2. Toast the pine nuts in a dry pan for a few minutes until golden, and set aside. Heat the oil in the pan, and heat the oven to 400 degrees. Cook the onion in the oil for 8-10 mins until softened. Stir in the garlic, pepper offcuts, and eggplant and cook for another 10 mins, until the veggies are soft. Add a splash of water if the pan looks dry. Season.
  3. Squeeze the pouch of grains to break them up, then tip into the pan with the tomato paste. Stir for a minute or two to warm through, then remove from the heat and add the lemon zest, basil, and pine nuts.
  4. Fill each pepper with the grain mixture. Replace the lids, using cocktail sticks to secure them in place, and put the peppers in a deep roasting tin with the carved faces facing upwards. Cover with foil and bake for 35 mins, uncovered for the final 10. The peppers should be soft and the filling piping hot.

… and look: if peppers and pizza aren’t your favorite, don’t sweat it! I’ve got you covered with this whole list of delicious and nutritious Halloween-inspired meals and snacks.

Spooky Scents are on their way!

You know what’s surprisingly spooky? The sun!

We all know to be cautious of the UV Index during the hot summer months… but how does it really relate to the temperature? Are we actually off the hook in the fall?

Let me break it down for you.

UV Index is like a weather report for your skin. It measures how strong the sun’s ultraviolet (UV) rays are on a scale from 0 to 11+. The higher the number, the more intense the sun’s rays, which means you need extra protection.

Now, here’s the twist – temperature and UV Index are besties. When it’s hot, the UV Index tends to be higher. So, on those scorching summer days, your skin is more at risk of sunburn and damage. That’s why it’s crucial to slather on sunscreen, wear hats, and rock some shades to shield yourself! Even in the fall months, when the weather is cooling down, it’s important to protect yourself.

Don’t let the UV Index scare you away from your outdoor workouts now that the weather is comfortably cool…. Just be sun-smart! Check the UV Index, pick the right time for your sweat session, and make sun protection part of your fitness routine. Your skin will thank you for it, and you’ll keep that youthful glow for years to come.

Did someone say Citrus and Sage?

… that’s my new favorite fall scent! Gone are the days of aggressive pumpkin spice-scented candles that give you (and your guests) a headache. It’s 2023, and we’re embracing all the subtle seasonal scents that Element Tree Essentials has to offer! Their new citrus and sage candle offers crisp and herbaceous sage notes intertwining seamlessly with the bright scent of a citrus bouquet, creating a harmonious symphony of invigorating scents.

Needless to say, I’m obsessed with it! Pop by any time this week to grab your very own.

Rattling bones? I think not.

Our friends at Lightforce Medical know exactly how to stop the aches and pains that come with age right in their sneaky tracks! What’s more, it won’t take over your life. Typically, you’ll need a series of sessions spread out over a few weeks or months, depending on your specific condition and the advice of your healthcare pro.

Each laser therapy session is a breeze, lasting around 15 to 30 minutes. It’s shorter than your favorite TV show! During the session, you might feel a mild, soothing warmth, and it’s generally very well-tolerated.

There’s no need to clear your calendar for hours or days – just a small window of ‘me time’ here and there can help you tackle joint pain and inflammation. Your journey to better mobility and comfort could be just one laser session away. Drop by today to make your appointment!

The Local Happenings:

The Phillippi Farmer’s Market: Returning for its 8th season, The Market runs from 9 a.m. – 2 p.m. on Wednesdays through April with over 50 vendors of produce, specialty items, and agricultural products!

Bill’s Beer Run: You can still sign up for this legendary run! Coming right up on October 29th, this run is sure to be a hit with the whole family.

Boo! at The Bay: The Bay is turning one, and I, for one, am ready to celebrate!

Wishing you a joyful (and spooky) month ahead, and sending lots of healthy vibes!


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