Happy fall and happy Halloween! Whether you’re celebrating the season with iced pumpkin spice lattes (to keep you cool until the temperatures actually drop) or an extra spooky plastic flamingo in your front yard (are you even a Floridian if you don’t have a plastic yard flamingo?), I’m here to help you along the way with some special autumn recipes, workouts, and product recommendations. Let’s get straight into it…
Movement of the Month: Back Exercises
Do you struggle with back pain? If so, you’re not alone! So many people deal with mild, moderate, or even severe back pain on a daily basis and write it off as a part of adult life. Luckily, it doesn’t have to be this way. I’ve compiled a few exercises from Mayo Clinic to help you beat back pain for good (and naturally!)
Be sure to give them a try, and let me know what you think!
Exercise 1: Knee to chest stretch
Exercise 2: Lower back rotational stretch
Exercise 3: Lower back flexibility exercises
Exercise 4: Bridge exercise
Exercise 5: Cat stretch
Exercise 6: Seated lower back rotational stretch
Exercise 7: Shoulder blade squeeze
You can learn more about how to do each exercise here.
Healthy Football Season Treats:
Are you going to be watching the big game? If so, I’ve got your back with the best (and healthiest) crowd pleaser recipes of the season:
Slow Cooker Jalapeño Popper Dip
Ingredients
- 1 8 ounce pkg. cream cheese, cut up and softened
- 1 8 ounce carton sour cream
- 1 cup shredded cheddar cheese (4 oz.)
- 3 slices bacon, crisp-cooked and crumbled
- 2 – 3 fresh jalapeño peppers, seeded (if desired) and finely chopped
- 2 cloves garlic, minced
- 1 ½ teaspoon chili powder
- 1 teaspoon butter
- ¼ cup panko bread crumbs
- Hot and/or sweet pepper strips
Directions
- In a 1 1/2- or 2-qt. slow cooker combine the first seven ingredients (through chili powder). Cover and cook on low 2 hours, stirring once halfway through.
- Before serving, in a 10-inch skillet melt butter over medium heat. Stir in bread crumbs; cook 3 to 4 minutes or until brown, stirring occasionally. Sprinkle dip with crumbs and serve with pepper strips.
Ingredients
- 1½ cups cooked chickpeas, drained and rinsed
- ⅓ cup smooth tahini
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice, plus more to taste
- 1 garlic clove
- ½ teaspoon sea salt
- 5 tablespoons water, or as needed to blend
- Paprika, red pepper flakes, and/or fresh parsley, for garnish
- Warm pita bread, and/or veggies, for serving
Directions
- In a high-speed blender, place the chickpeas, tahini, olive oil, lemon juice, garlic, and salt. Use the blender baton to blend until very smooth, adding water as needed to blend, and/or to reach your desired consistency.
- Transfer to a serving plate and garnish with paprika, red pepper flakes, and/or fresh parsley. Serve with warm pita and veggies, as desired.
Enjoy Fresh Fall Diffuser Blends with doTERRA
Protect Your Skin For Running Season
Looking to get back into running as we finally experience a break from the humidity? Be sure to protect your skin from the sun’s harmful UV rays!
BloqUV has created the perfect running collection for all your early autumn needs; be sure to shop the collection the next time you’re in the studio!
Get Ready For The Holidays With Element Tree Essentials
Element Tree Essentials has done it once again! Their new holiday candle, scented by sumptuous vanilla beans and melting into a buttery and easy to use lotion when burned, is sure to be a crowd favorite stocking stuffer. Get yours before it sells out…. This one is limited edition and is sure to sell out quickly!
Have YOU Ever Tried Laser Therapy?
If not, let me introduce you! Laser therapy is a non-invasive treatment method that uses light energy to promote healing and reduce pain. It’s effective for both acute and chronic conditions, helping to control pain quickly and promote better outcomes. For chronic issues, it can combat persistent pain and improve circulation to damaged tissues without the side effects of medication.
The therapy is widely used in sports medicine for post-activity recovery and reducing delayed onset muscle soreness (DOMS). It’s applicable to various conditions including TMJ, neck pain, shoulder pain, fibromyalgia, low back pain, sciatica, arthritis, sports injuries, and plantar fasciitis.
LightForce® therapy lasers, cleared by the FDA and adhering to ISO standards, offer a safe alternative to drugs and surgery. They work through photobiomodulation (PBM), a process where photons energize cells, increasing circulation to injured areas and reducing pain. These lasers come in Class IIIb and Class IV varieties, providing effective treatment options for a wide range of medical specialties. You can book your first session with Lightforce Medical right here at BeFitSRQ- be sure to ask about it next time you drop by!
Local Happenings This Month
Sharktoberfest: October 5 – Raise a glass during Mote Marine’s annual craft beer festival that takes place in the Aquarium after hours. Purchase your tickets here.
Bill’s Beer Run: Sunday, October 27th – For 36 years, Bill’s beer run has been a community tradition! This year, be sure to sign up for whichever event best suits your desires and fitness level here.
Lights at Spooky Point: October 9th-31st – Selby Gardens is thrilled to welcome you back for their popular Halloween inspired light show. Buy your tickets here.
That’s all this month, friends. Be sure to tell me YOUR plans for this exciting season. Are you watching football? Celebrating Halloween? Running in the crisp air?
Be sure to drop by the studio and tell me!
Warm regards,
Michele