Recipe: Matcha Tea Latte

You’ll love this simple and versatile tea latte that’s a perfect mid-afternoon energy and mood booster!

Feel free to experiment with the amount of each ingredient till you find the perfect combo that suits your needs/taste. If you enjoy the taste of matcha, adding more will give you extra zing. Boosting the coconut oil will make this latte richer.

Ingredients:

• 1 cup unsweetened nut milk (cashew, almond, or coconut - whatever you have on-hand!)

• ¼ tsp Matcha green tea powder

• ½ Tbsp honey (or maple syrup)

• ½ Tbsp coconut oil

Directions:

1. Warm the nut milk in a small pan over medium heat as you set a kettle to boil with water. While you’re waiting, add the matcha powder to a mug. When the water has been boiling for 1-2 minutes, add ¼ cup of it to the mug, mixing it briskly with the matcha.

2. Remove the nut milk from the stove and add the honey and coconut oil.

3. Careful, so you don’t burn yourself, whisk the mixture until it’s frothy. You can also put this in a blender to create a froth.

4. Pour the nut milk mixture over the matcha and drink up!

Photo Credit: Canva by grafvision from Getty Images

Move at Work Challenge: Dance-Like Movement

Move at Work Challenge: Core at Work

Workout: Multiple Madness (Challenge)

Time: 45 minutes

Equipment Needed: Step and Chair/Bench

Warm Up: 5-10 minutes

Challenge:

This one is advanced and is NOT suitable for everyone but can be modified for beginners. Complete the following Challenge at one time in your best time possible (with perfect form).

• ¼ mile (½ of it forwards, and ½ of it backwards)

• 7 Inchworms

• 14 Dips

• 21 Box Jumps (or 21 Step-Ups on each side)

• 28 Double Unders (or 100 regulars)

• 21 Box Jumps (or 21 Step-Ups on each side)

• 14 Dips

• 7 Inchworms

• ¾ mile Run (Forwards)

• 7 Inchworms

• 14 Dips

• 21 Box Jumps (or 21 Step-Ups on each side)

• 28 Double Unders (or 100 regulars)

• 21 Box Jumps (or 21 Step-Ups on each side)

• 14 Dips

• 7 Inchworms

• ¼ mile (½ of it forwards, and ½ of it backwards)

Rest as Needed

Cash Out:

Perform 2 sets of the following exercises.

• 30 Abduction on EACH Side

• 30 Fire Hydrants on EACH Side

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Boggy

Recipe: Hearty Lentil Soup

This is a favorite comfort food soup! It’s a classic lentil soup. It’s warm, hearty, and filling… and it’s even better the second day.

Ingredients:

• 2 Tbsp avocado or olive oil

• 2 onions, diced

• 1 carrot, chopped

• ½ tsp dried thyme

• ½ tsp marjoram

• 3 cups of vegetable or chicken stock

• 1 cup lentils (rinsed and drained)

• 1 pinch salt

• ¼ cup fresh parsley

• 1 (16 oz) can tomatoes

• Optional: crumbled goat cheese

Directions:

1. Heat the oil in a large soup pot and sauté the onions and carrot for 3-5 minutes, until they are softened. Add dried herbs and sauté for 1 minute.

2. Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender. About 45 minutes.

3. When it’s done, place in bowls and serve.

4. Optional: When serving, put 2 Tbsp of goat cheese in each bowl before adding the soup for a creamier version.

Photo Credit: Canva by OksanaKiian from Getty Images Pro

Move at Work Challenge: Let's Dance

Move at Work Challenge: Standing Follow Along

Workout: Beat the Clock

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

Set #1:

Perform the following exercises for the stated number of reps and keep track of your time. Rest 2-3 minutes and then repeat and try to beat your first time.

• 30 Jump Lunges

• 30 Triceps Push-Ups

• 30 Jump Squats

• 30 Flutter Kicks (30 each leg)

• 30 V-Jumps

• 30 Bent Over Rows

• 30 Cross-Over Mountain Climbers (30 each leg)

• 30 Reverse Lunges with a Front Kick (30 each leg)

• 30 Knee Highs with Overhead Presses (optional with weights - 30 each leg)

• 30 Bench Crunches

Rest 2-3 minutes

Repeat for a second set and try to beat your time.

Tabata:

Two different sets of Tabata. Perform the first exercise for 20 seconds of work and 10 seconds of rest for 8 sets or 4 minutes total. Rest 1-2 minutes and perform the 2nd Tabata in the same format.

1. Plank

2. Bicycle Crunches

Example:

• 20 sec Plank

• Rest 10 sec

• 20 sec Plank

• Rest 10 sec

• Etc… for a total of 8 sets (4 minutes)

Rest 1-2 minutes

Perform Bicycle Crunches same as above.

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by FatCamera from Getty Images Signature

Recipe: Overnight Cherry Coconut Chia Pudding

Serves 2

Ingredients:

• 3 Tbsp of chia seeds

• 1 cup coconut milk (you can also use almond or other nut milk if yo u’d like)

• 1 cup chopped cherries (frozen or fresh, your choice!)

• 1 Tbsp of honey (to taste)

• Dash of vanilla

• ½ tsp cinnamon

Directions:

1. Place all ingredients in a glass container and stir well. Cover the container and place it in the refrigerator overnight.

2. When it’s time to eat, place serving in a bowl and garnish with an optional tsp of almond slivers.

Photo Credit: Canva by katrinshine

Move at Work Challenge: Obliques Stretch