Recipe: Chicken Sausage Jambalaya

Serve this jambalaya over cauliflower rice, sweet potato or spaghetti squash.

Serves: 4 - 6

Ingredients:

• 1 lb. boneless chicken, cut into tenders

• sea salt and freshly ground black pepper

• 2 tbsp avocado or olive oil

• 1 red or yellow bell pepper, chopped

• 1 yellow onion, chopped

• 3 celery stalks, chopped

• 1 garlic clove, minced

• 3 chicken sausages, chopped

• 1 15-oz can diced tomatoes (with juice)

• 1 tsp dried thyme

• 1 tsp dried oregano

• ½ tsp red pepper flakes

Directions:

1. Heat the oil in a large skillet over medium heat. Season the chicken with salt and pepper and place in the skillet, cooking until done. Remove from the skillet.

2. Add the peppers, onion, celery and garlic to the pan and saute for 5-6 minutes. Add the chopped sausage and cook till the veggies are soft. Stir in the tomato sauce and spices, lower the heat slightly and allow to simmer.

3. While that’s cooking, chop up the chicken and add to the sauce and cook another 5-10 minutes.

4. Taste and adjust the seasonings, and serve!

Recipe by: Saara Haapanen

Photo Credit: Canva by martinturzak from Getty Images

Workout: Twisted Pyramid!

Time: 45 minutes

Equipment Needed: Dumbbells, Box/Chair, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Timed Set:

Perform the following exercises through once for a time. Rest 2 - 3 minutes and then repeat. Try to beat your first time.

• 25 Jump Squats

• 25 Push-Ups

• 25 Full Sit-Ups

• 25 Burpees

• ¼ mile Run

• Rest 2 -3 minutes

• Repeat

Twisted Pyramid Set:

Perform the following exercises for 8 reps each, then move to 7 reps each, then 6, all the way down to 1. Rest as needed. After you complete it down, rest 2 - 3 minutes, then climb back up. 1 rep of each, 2 reps of each, etc up to 8.

• BW Squat

• Front Lunges (each leg)

• Box Jumps

• Bent-Over Rows

• Skull Crushers

• Floor Jacks

• Spiderman Plan (each leg)

Finisher:

• 100 Jump Ropes (single or double under)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by David Pereiras

Recipe: Greek-Inspired Meatballs with Avocado Tzatziki Sauce

Two great things that go great together! Despite the long list of ingredients, these recipes are SO EASY to make – just toss them together and prepare!

These meatballs make a great snack, and you’ll definitely find other uses for the tzatziki sauce.

Makes 6-8 servings

Ingredients for the Meatballs:

• 1 lb ground grass-fed beef

• 3/4 cup onion, finely diced (set aside a little for the sauce)

• 2 cloves minced garlic

• 1 tsp dried oregano

• ½ tsp cumin

• 1 tsp coriander

• ½ tbsp lemon zest

• 1 tsp sea salt

• Ground pepper, to taste

Ingredients for the Tzatziki:

• 1 ripe avocado

• 1 medium minced cucumber, seeds removed.

• 2 garlic cloves

• 1-2 tbsp diced onion

• 2 tbsp lemon juice

• 1 tbsp fresh dill (if using dried, use ½ tbsp)

• Sea salt and pepper

Directions:

1. Preheat the oven to 350 degrees.

2. Mix together the meatball ingredients. Form into 2-inch balls, and place them on a baking pan. Bake for 25 minutes.

3. When it’s time to serve, put all the tzatziki sauce ingredients in a high-speed blender and blend until creamy.

4. Serve and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by iko636 from Getty Images

Workout: Saturday Tabatas!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, a Medicine Ball, and a Kettlebell (optional)

Warm Up: 5 - 10 minutes

Tabatas:

Each Tabata exercise needs to be completed for 8 sets (or 4 minutes total). 

For example: 20 seconds of medicine ball slams, 10 seconds rest, 20 sec medicine ball slams, 10 seconds rest, 20 seconds medicine ball slams, 10 seconds rest, 20 seconds medicne ball slams, and so on until you reach 4 minutes (8 sets of medicine ball slams).

Allow 1 - 3 minutes rest BETWEEN each numbered Tabata.

1. Tabata #1: 20 secones Medicine Ball Slams & 10 seconds Recovery

2. Tabata #2: 20 seconds 1-Arm Rows & 10 seconds Recovery (alternate sides every 20 seconds)

3. Tabata #3: 20 seconds Burpees & 10 seconds Recovery

4. Tabata #4: 20 seconds Bicep Curls in a Stationary Squat Position & 10 sec Recovery

5. Tabata $5: 20 seconds Kettlebell Swings OR Cross-Body Mountain Climbers & 10 seconds Recovery

6. Taata #6: 20 seconds Wood-Chop & 10 seconds Recovery (alternate sides every 20 seconds)

7. Tabata #7: 20 seconds Superman Hold & 10 seconds Recovery

8. Tabata #8: 20 seconds Springs & 10 seconds Recovery

Rest 3 - 4 minutes.

Finisher:

Complete 2 Sets.

• 10 Windmills on each side

• 10 Down-Dogs into Cobra

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images

Recipe: Sweet Potato Breakfast Casserole

Want a make-ahead breakfast that gives you a head start on getting your veggies for the day? Definitely try this comfort-food breakfast casserole. One batch can fuel your mornings for most of the week.

Makes 10 servings

Ingredients:

• 2 medium sweet potatoes

• 2 tbsp avocado or coconut oil

• 1 small red onion, diced

• 2 cloves minced garlic

• 1 cup broccoli, chopped

• 1 cup sliced mushrooms

• 1 red or yellow bell pepper, diced

• 2 cups chopped spinach

• 10 eggs

• ¼ cup coconut milk

• 2-3 tbsp your favorite hot sauce

• Salt and pepper to taste

• (optional: ½ cup crumbled goat cheese)

Directions:

1. Bake or microwave the sweet potatoes until they’re almost done. Remove and let cool.

2. Preheat oven to 350 degrees.

3. Heat the oil in a large skillet over medium heat. Add the onions and cook until they start to soften, about 3-4 minutes. Add the garlic and broccoli and cook for another 3-4 minutes before adding the the peppers and mushroom. Cook for 5-6 minutes, adding 1 pinch or two of salt to season. Add in the spinach and cook until wilted.

4. Remove the mixture from the heat. Remove the skins from the sweet potatoes and dice them. Set aside.

5. Prepare a 9x13 casserole or baking dish by either using a cooking spray or using coconut oil.

6. Place the sweet potatoes and veggie mixture into the baking dish.

7. Whisk together the eggs, coconut milk, hot sauce and salt pepper. Pour over the veggie/sweet potato mixture. (Optional: sprinkle goat cheese over the top).

8. Bake uncovered for 45 to 50 minutes. Remove the oven and let cool for 5 to 10 minutes before serving.

Recipe by: Saara Haapanen

Photo Credit: Canva by Ravsky from Getty Images

Workout: Agility and Other Goodness…

Time: 45 - 60 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Double-Unders (each attempt counts as a rep if you are unable to perform this skill)

• 10 Deck Squats or Deck Squat Attempts (or Sumo-Deadlift high-pulls if you don’t want to perform deck squats)

• 10 Arm Presses (10 on each side)

Rest 3 minutes.

Circuit:

Complete 3 rounds of the following exercises. Perform each exercise for 30 seconds. 1 minute rest after each round. Minimal rest between exercises.

• Pike Push-Ups

• Russian Twists

• Wipers

• Swings or Mountain Climbers

Rest 2 - 3 minutes.

Cones / Markers:

Set up around 50 feet apart. Start each exercise at one cone and finish it at the other.

• Groucho (forward) to cone and jog back

• Grouch (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

• Bear Crawl down and jog back

• Backwards Jog down and jog back

• Sprint down AND Sprint back

Rest 2 - 3 minutes.

Core:

Complete 1 - 2 sets.

• 45 seconds alternating quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Oblique Crunches (left)

• 30 - 45 seconds of Oblique Crunches (right)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

Recipe: Avocado Lime Sauce

This is a fantastic go-with-anything sauce that can really pull a meal together. It’s delicious over fish, tacos, chili – anything you want to add a Mexican flair to … and you can easily turn it into a salad dressing by adding just a little light coconut milk to it.

Adjust the seasonings to your palate – a little cumin or chili powder can be a great addition!

Ingredients:

• 2 avocados, peeled and cube

• ½ onion, coarsely chopped

• 2 cloves garlic, peeled

• ½ lime, juiced

• ¼ cup chopped cilantro

• 2 tbsp water

• 1 tsp salt

• ½ tsp red pepper flakes

Directions:

1. Place all the ingredients in a high-speed blender and mix until combined.

2. Store in a well-sealed container in the refrigerator for 3-4 days.

Recipe by: Saara Haapanen

Photo Credit: Canva

Workout: Cardio COMA!

Time: 45 minutes

Equipment Needed: Box/Bench and Medicine Ball or Weights

Warm Up: 5 - 10 minutes

3 Rounds for Time:

Perform 3 rounds in your best time possible. 

• 35 Sit-Ups (full)

• 35 Box Jumps

• 35 Battling Rope Slams OR Medicine Ball Slams OR Rows

• 35 Push-Ups with a Tuck Jup (between each push-up)

• 35 Overhead Walking Lunges

• ¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by milan2099 from Getty Images Signature

Recipe: Cauliflower Hummus

This recipe takes a basic hummus recipe and mixes it up with cauliflower! It’s surprisingly good.

Dip cucumber, carrots, celery, pepper strips and even fruit!

Ingredients:

• 3 cups cauliflower florets (fresh or frozen)

• ⅛ cup water (2-3 tbsp)

• 5 tbsp olive oil, separated

• 1½ tsp sea salt

• 3 garlic cloves, separated

• ¼ cup tahini

• 2 tbsp lemon juice

• 1 tsp cumin

• More water as needed

• (optional: sesame seeds for garnish)

Directions:

1. Steam the cauliflower until it’s soft: you can do this in a microwave or in a steamer on a stovetop. Stovetop: Place the cauliflower, water, 2 tbsp of olive oil, 1 tsp sea salt, and 2 whole garlic cloves in covered pan on low heat and cook for about 15 minutes, stirring/checking frequently. Microwave: place the same ingredients in a covered dish and microwave 10-12 minutes.

2. Next, place the softened cauliflower in a high-speed blender and add the tahini paste, 1 garlic clove, tahini, 2-3 tbsp olive oil, ½ tsp sea salt and lemon juice. Blend until it reaches the texture of hummus. You might have to scrape the sides to incorporate all the cauliflower. If it’s too thick, add a little more water. Taste and adjust the seasonings as needed.

3. Place in a bowl and, if desired, drizzle a little more olive oil over the top and sprinkle with sesame seeds.

Recipe by: Saara Haapanen

Photo Credit: Canva by Andre Rakoff

Workout: Upper Body Bombshell

Time: 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Set #1:

Perform 3 rounds of the following exercises.

• 30 seconds Pull-Overs

• 30 seconds Skull Crushers

• 30 seconds Wipers

• 30 seconds Mountain Climbers

• 30 seconds Rest

¼ mile Run

Set #2:

Perform 3 rounds of the following exercises.

• 30 seconds Presses (left)

• 30 seconds Presses (right)

• 30 seconds Squat with Bicep Curls

• 30 seconds Burpees

• 30 seconds Rest

¼ mile Run

Set #3:

Perform 3 rounds of the following exercises.

• 30 seconds Rows (left)

• 30 seconds Rows (right)

• 30 seconds Push-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Rest

¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by WhitneyLewisPhotography from Getty Images Signature