Recipe: Chicken-Berry Salad

Any time I can have fruit on my salad it makes me look forward to lunchtime! If you meal prep by pre-cooking chicken, this one comes together in a snap with a simple oil-and-vinegar dressing. (Time-saving option: buy an organic rotisserie chicken at the grocery store.)

Ingredients:

• 3 cups salad greens

• ½ cup grape tomatoes

• ½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.

• 1.5 tbsp olive oil

• 1.5 tbsp apple cider vinegar

• Salt and pepper to taste

• 3 oz grilled or roasted chicken, chopped

• ¼ to ½ avocado, sliced

• 1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like

• 2 tbsp pumpkin or sunflower seeds

• (optional: 2 tbsp crumbled goat cheese)

Directions:

1. Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.

2. In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.

3. Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by EvThomas from Getty Images

Move at Work Challenge: Airplane Abdominals

Workout: Leg Sculptor!

Time: 45 minutes

Equipment Needed: Dumbbells or Other Heavy Item

Warm Up: 5 - 10 minutes

Short Challenge:

Perform 3 rounds of the following with proper form in your best time.

• 10 Pistols (negatives only) - left

• 10 Pistols (negatives only) - right

• 20 Sit-Ups

• 30 Jump Ropes (singles)

¼ mile Run

Set #1:

Perform 2 - 3 rounds of the following exercises.

• 30 seconds Low Lateral Lunges (stay in a low lunge and just move laterally from side-to-side, do NOT come up out of the lunge… this is a good one!)

• 30 seconds 2-Leg Stiff Legged Deadlifts

• 30 seconds Opposite Arm - Opposite Leg

• Rest 30 seconds

• Farmers Walk about 50 Meters

Set #2:

Perform 2 - 3 rounds of the following exercises.

• 30 seconds 1-Legged Reaches (left)

• 30 seconds 1-Legged Reaches (right)

• 30 seconds Dive Bombers

• 30 seconds Superman Hold

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by microgen from Getty Images

Recipe: Spicy Crockpot Shredded Chicken (Perfect for Tacos!)

This is a meal prep classic. You’ll have lots of chicken for your weekday lunches and dinners!

Ingredients:

• 1.5 to 2 lbs boneless skinless chicken breasts

• 3 tbsp avocado oil

• 2 tbsp chicken broth

• 1 tbsp apple cider vinegar

• Spice mix:

• 2 tbsp chili powder

• 1.5 tbsp onion powder

• 1.5 tsp garlic powder

• 1 tsp dill

• 1 tsp pepper

• ½ tsp red pepper flakes

• ½ tsp paprika

• Salt to taste

Directions:

1. Add all ingredients to a slow cooker for 4 to 6 hours (until done and very tender). Remove chicken from slow cooker and, using two forks, shred. Return meat to crockpot to combine with remaining spice mixture.

2. Use in your favorite recipe – it’s perfect for salads, as a stuffing for sweet potatoes, or in tacos. Yum!

Recipe by: Saara Haapanen

Photo Credit: Canva by ahirao_photo from Getty Images

Move at Work Challenge: Florida Beach Moves

Move at Work Challenge: No Excuse Airplane Moves

When to Modify Movements

Ever wondered when you should modify movements during a workout?

Watch the video to learn more!

Workout: Circuit City

Time: 60 minutes

Equipment Needed: Weights and a stopwatch

Warm Up: 5 - 10 minutes

Starter:

Complete 2 sets of 30 seconds per exercise.

• Body weight squats

• Alternating Lunge with Twist

• Push-Ups

• Mountain Climbers

Complete 3 Rounds:

Complete 50 - 60 seconds of each exercise. Allow 10 - 20 seconds between exercises. When all 8 exercises are complete, allow 1 - 4 minute rest between rounds. Complete 3 rounds total.

1. Squat and Press

2. Double Under Practice (or single Jump Rope)

3. Overhead Walking Lunges

4. Burpee with a Push-Up

5. Bicep Curls

6. Kettlebell Swings OR Cross-Over Mountain Climbers

7. Superman Hold Station

8. Star Jumps

¼ mile Recovery Run (and then repeat circuit twice more).

Core Circuit:

Complete 3 rounds of this (rest as needed between rounds).

• 20 Flutter Kicks

• 20 sec Side Plank - left

• 20 sec Side Plank - right

• 20 Bicycle Crunches

• 20 Russian Twists

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MilanMarkovic from Getty Images

Recipe: Creamy Garlic-Bacon Spaghetti Squash Casserole

This recipe takes a little investment of time but it’s so worth it!

Ingredients:

• 2 tbsp olive oil

• 1 large spaghetti squash

• 6 pieces of bacon, cut into 1-inch pieces

• 1 cup full-fat coconut milk (canned)

• 1 large egg

• 1 tsp sea salt

• Fresh pepper to taste

• 1 tbsp ghee or coconut oil

• ½ chopped onion

• 3 cloves minced garlic

• (optional: 2-3 cups of steamed veggies such as broccoli, cauliflower, zucchini, carrots or wilted spinach)

Directions:

1. Heat oven to 400 degrees. Cut washed spaghetti squash in half lengthwise and scrape the seeds from the middle using a large spoon. Drizzle each half with olive oil and season with salt, and place cut-sides-down on a lined baking sheet and place in the oven.

2. Roast until tender, about 45 to 50 minutes. Remove from the oven and, using a fork, scrape each side to remove the “spaghetti” strands. Place in a greased casserole dish.

3. While the squash is baking, cook the bacon strips on the stove until they’re at your desired level of crispness. Place on paper towel to soak up excess oil.

4. Whisk together the coconut milk, egg, sea salt and pepper and set aside.

5. Add the ghee or oil to a pan to melt and add onion to saute until soft. Add garlic and saute for 2 minutes. Add the coconut milk mixture and cook, stirring constantly until thickened, about 5-7 minutes. Add the bacon bits, and pour over the spaghetti squash in the casserole dish.

6. (Optional: you can add 2 to 3 cups of steamed vegetables such as broccoli, carrots or spinach at this point.) Bake at 400 degrees for 15 to 20 minutes and serve.

Recipe by: Saara Haapanen

Photo Credit: Canva by pixelshot

Move at Work Challenge: Pool Moves