Workout: No Extra Jiggles!

Time: 45 – 60 minutes

Equipment Needed: Weights Recommended

Warm Up: 5 – 10 minutes

Directions:

Perform the following exercises for 45 seconds of work and 15 seconds of rest. Complete 2 sets of each pair of exercises before you move on to the next set.

Set #1:

• Chest Fly’s

• Close Arm Push-Ups

Example:

• 45 sec Chest Fly’s

• 15 sec Rest

• 45 sec Close Arm Push-Ups

• 15 sec Rest

Repeat (2 sets total)

1 minute Rest

Set #2:

• Squat with Overhead Press and Calf Raise

• Burpees

1 minute Rest

Set #3:

• Pull-Ups

• Sea Turtles

1 minute Rest

Set #4:

• Knee to Elbow (sit-ups)

• Snow Angels

1 minute Rest

Set #5:

• Frontal Raises

• Forward Arm Circles

1 minute Rest

Set #6:

• Alternating Lunges with Overhead Hold of Weights

• Jump Lunges

1 minute Rest

Set #7:

• Overhead Triceps Extensions

• Backwards Arm Circles

1 minute Rest

Set #8:

• Weighted Jumping Jacks

• Power Jacks

Finisher:

Perform the following exercises for stated reps and 2-3 sets

• 20 Jack Knife – left leg

• 20 Bicycle Crunches

• 20 Jack Knife – right leg

• 20 Bicycle Crunches

Rest 30 seconds and repeat 2-3 sets

Cool Down and Stretch: 5 – 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by SrdjanPav from Getty Images Signature

Recipe: Egg Roll in a Bowl

This is a super versatile recipe. You can experiment with using pretty much any ground meat you’d like. It also can help feed your cravings for takeout Chinese food!

Serves: 4

Ingredients:

• 2 tbsp sesame or coconut oil

• 3 cloves of minced garlic

• ½ cup diced onion

• 2-3 tbsp of diced fresh ginger

• 1 pound ground chicken

• Salt and pepper

• 1 tbsp of sriracha or other hot sauce

• 14-oz bag of your favorite coleslaw mix (I like rainbow slaw)

• 3 tbsp of gluten-free soy sauce or coconut aminos

• 1 tbsp of vinegar (I use apple cider vinegar but rice vinegar is more authentic)

• Optional garnish: toasted sesame seeds.

Directions:

1. Heat the oil in a large skillet over medium-high heat. Toss in the garlic, onion and sauté until the onion is soft. Add in the diced ginger and sauté for 1-2 minutes.

2. Stir in the ground chicken, a pinch of salt and pepper and the hot sauce. Keep cooking until the chicken is done. Next, stir in the coleslaw, coconut aminos and vinegar and continue until the coleslaw is tender.

3. Sprinkle with optional sesame seeds and serve.

Recipe by: Saara Haapanen

Photo Credit: Canva by idipapp

Workout: Cute Behind!

Time: 45 minutes

Equipment Needed: Bands, One Weight, and a Box or Bench

Warm Up: 5 – 10 minutes

Set #1:

Perform the following exercises for the stated number of reps. Rest as needed.

• 50 Box Jumps

• 40 Coffins

• 30 Hydrants to Donkey Kick Combo (each leg)

• 20 Walking Lunges with Bicep Curls (each leg)

• 10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps

¼ mile Run

Set #2:

• 10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps

• 20 Walking Lunges with Bicep Curls (each leg)

• 30 Hydrant to Donkey Kick Combo (each leg)

• 40 Coffins

• 50 Box Jumps

¼ mile Run

Set #3:

• 50 Butt Kicks (each leg)

• 50 Floor Jacks

• 50 Suicide Tap Downs (each side)

Set #4:

Perform the following 2 exercises back-to-back and for 2 sets each. Complete the 2 sets for one leg before changing legs. Use a band if you have one.

• 25 Leg Abductions – right leg

• 25 Leg Abductions – right leg – half the range of motion (smaller leg lift)

• 30 sec Rest

• Repeat (2 sets)

• 25 Leg Abductions – left leg

• 25 Leg Abductions – left leg – half the range of motion (smaller leg lift)

• 30 sec Rest

Repeat (2 sets)

Finisher:

• 50 Power Jacks!

Cool Down and Stretch: 5 – 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav

Recipe: Pumpkin Pie Breakfast Custard

Custard for breakfast? Yes, please!

Makes 6 servings

Ingredients:

• Coconut oil

• (1) 13.5-oz can of coconut milk (full-fat)

• 2 bananas, overripe

• 3 tbsp of nut butter

• 4 eggs

• Pumpkin pie spice to taste

• 1 tsp vanilla

• ¼ to ½ tsp salt

• 1 15-oz can of pumpkin puree (*not* pumpkin pie filling)

• ½ cup chopped pecans or walnuts

Directions:

• Heat the oven to 350 degrees. While it’s heating, grease a 13x9 baking dish with coconut oil. Place all the other ingredients up to but not including the nuts in a mixing bowl and blend until they are combined. Pour the mixture in the greased baking dish, and sprinkle nuts over the top of it.

• Bake the custard for 30 minutes. Let cool and then place in the refrigerator for a beautiful custard texture.

Recipe by: Saara Haapanen

Photo Credit: Canva by Mariha-Kitchen from Getty Images

Workout: Core, Recovery, and Good Times…

Time: 45 minutes

Equipment Needed: Stopwatch

Warm Up: 5-10 minutes

Repeat each circuit 2x before moving onto the next. Allow 2-3 minutes rest between each circuit.

Circuit #1:

• 45 sec High Knees

• 45 sec Wood Chops - left side

• 45 sec Wood Chops - right side

• 45 sec Butt Kicks

• 45 sec Recovery

Circuit #2:

• 45 sec Windmill - left side

• 45 sec Knees-to-Elbows

• 45 sec Windmill - right side

• 45 sec Mountain Climbers

• 45 sec Recovery

Circuit #3:

• 45 sec Ski Jumps/Moguls

• 45 sec Jack-Knife Crunches - left leg straight

• 45 sec Jack-Knife Crunches - right leg straight

• 45 sec Russian Twist

• 45 sec Recovery

¼ mile Recovery Run

Rest 3 minutes

Next:

Set up 4 cones/markers in a square about 25-50 feet apart. Complete the following exercises while moving along each side of the square. Drill runs for 4-6 minutes.

• Grapevine

• Back Pedal

• Side Shuffle

• Skip

Rest 3-4 minutes

Finisher:

Complete this circuit with 10 reps for each exercise (no rest between exercises)

• 10 Back Extensions / Superman

• 10 Hip Bridges

• 10 Oblique Crunches - each side

• 10 V-Ups

• 10 Quadruped - each side

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by AzmanJaka from Getty Images Signature

Recipe: "Healthier" Apple Crisp

If you’re looking for a healthy dessert, this apple crisp is a good option. It’s a low-sugar version of a classic crisp and is made with coconut oil instead of butter.

Ingredients:

• 4 apples – peeled, cored, and thinly sliced

• 1 Tbsp lemon juice (to stop apples from browning)

• 2 tsp vanilla extract

• 3 tsp cinnamon, divided

• ½ tsp nutmeg

• 1 cup almond (or other nut) flour

• ½ cup maple syrup

• ¼ cup coconut oil, melted

• ½ cup walnuts or pecans (or a mix!)

Directions:

1. Preheat your oven to 375 degrees and grease an 8x8 baking pan with coconut oil.

2. Toss the apple slices with lemon juice and 2 tsp of vanilla extract. Mix in 2 tsp of cinnamon and the nutmeg and toss again.

3. Place the apple mixture in the greased baking pan.

4. Melt the coconut oil, then mix in the almond flour, nuts, maple syrup and remaining cinnamon. Toss till everything is well-mixed and add more flour or syrup until you get a mealy/crumbly texture.

5. Sprinkle the flour mixture over the apples and bake for 20 minutes covered and then 10 to 20 minutes uncovered. You’ll know it’s done when the apples are soft and the dish is bubbling.

6. This is delicious served warm – but it’s even better when it’s cool.

Recipe by: Saara Haapanen

Photo Credit: Canva by BaileysTable from Getty Images

Move at Work Challenge: Improve Your Posture While Seated

Workout: Agility Awesomeness

Time: 45 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

10 minutes total time. Complete as many cycles through as possible.

• 10 Scissor Kicks

• 10 Deck Squats (or Inchworms)

• 10 Floppy Burpees

Rest 1-3 minutes

Set #2:

Set cons/markers up about 50 feet apart. Start each exercise at one cone and finish at the other.

• Groucho (forward) to cone and jog back

• Groucho (backward) to cone and jog back

• Shuffle (face left) to cone and jog back

• Shuffle (face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Sprint down AND sprint back

Rest 1-3 minutes

Set #3:

• High Knees to cone and jog back

• Butt Kicks to cone and jog back

• Bounding (1-legged) to cone and jog back

• Bounding (2-legged) to cone and jog back

• Jog Backwards to cone and jog forwards back

• Bear Crawl to cone and jog back

• Sprint down AND sprint back

Rest 1-3 minutes

Set #4:

Complete 1-2 sets.

• 45 sec Plank

• 45 sec Alternating Quadruped

• 30-45 sec of Reverse Crunches

• 30-45 sec of Oblique Crunches (left)

• 30-45 sec of Oblique Crunches (right)

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Maridav

Recipe: Slow Cooker Rotisserie Chicken

Ingredients:

• Coconut oil

• 1 Tbsp chili powder

• 1 Tbsp smoked paprika

• 1 tsp dried thyme

• 1 tsp dried marjoram

• Whole chicken, neck and giblets removed

• Kosher or Himalayan Sea salt

• Freshly ground black pepper

Directions:

1. Grease the inside of a large slow cooker with coconut oil. Make a few small balls of aluminum foil and place them in the bottom of the slow cooker to make a rack for the chicken.

2. In a bowl, mix together the spices. Using paper towels, pat the chicken dry, and then season it with salt and pepper, and then rub the spice mixture into the chicken. You can truss – or tie together – the chicken legs if you want, but it is not necessary.

3. Place the chicken in the slow cooker, breast side up. Cook on high for 2 ½ to 3 ½ hours.

4. You’ll know it’s done when the juices run clear and a thermometer inserted into the thigh reaches 165 degrees.

5. Take the chicken out of the slow cooker. If you prefer crispier skin, you can broil the chicken in the oven for 4 to 5 minutes.

6. Let the chicken rest 5 – 10 minutes before carving.

Recipe by: Saara Haapanen

Photo Credit: Canva by nerudol from Getty Images

Move at Work Challenge: Standing Sobriety Test and a Nice Booty