Recipe: Baked Rosemary Lemon Chicken Breasts

A classic recipe gets a new twist with some superfood goji berries!

Serves 4

Ingredients:

• 2 tbsp avocado oil

• 4 chicken breasts

• 2 cups cubed sweet potatoes

• 1 red onion, sliced thin

• Juice of 1 large lemon

• 2 tbsp rosemary

• 1 tsp each marjoram and thyme

• 6 minced garlic cloves

• ½ cup goji berries

• 1 large lemon, sliced

• Salt and pepper to taste

Directions:

1. Preheat the oven to 400 degrees.

2. In a small bowl, mix the lemon, rosemary, thyme, marjoram and minced garlic.

3. Heat the oil in a large cast-iron skillet over medium-high heat. Season the chicken breasts with salt and pepper and then place in skillet, along with the sweet potato cubes and onion slices. Cook until the chicken breast is brown, about 5 minutes.

4. Flip chicken over, stir in the goji berries and pour the lemon mixture over the skillet contents. Top with the lemon slices and bake for 30 minutes, or until the chicken is cooked through. Serve and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by virginijavaidakaviciene

Workout: Head to Toe in 60!

Time: 60 minutes

Equipment Needed: Weights (8 lbs minimum)

Warm Up: 5 - 10 minutes

Perform 60 seconds of EACH exercise below. Rest after every 5 exercises for 60 seconds.

Set #1:

• 60 seconds One-Legged Deadlifts - left leg

• 60 seconds Jump Squats

• 60 seconds One-Legged Deadlifts - right leg

• 60 seconds Frog Jumps

• 60 seconds Stiff Legged Deadlifts

• 60 seconds Rest

Set #2:

• 60 seconds Reverse Lunge to Front Lunge and Punch with Weight - Left Leg

• 60 seconds Jump Lunges

• 60 seconds Reverse Lunge to Back Lunge and Punch with Weight - Right Leg

• 60 seconds Jump Ropes

• 60 seconds Alternating Reverse Lunges with Bicep Curls

• 60 seconds Rest

Set #3:

• 60 seconds Push-Ups

• 60 seconds Knee Highs with Overhead Alternating Arms Presses

• 60 seconds Bent-Over Rows

• 60 seconds Suicide Tap Downs

• 60 seconds Chest Fly’s

• 60 seconds Rest

Set #4:

• 60 seconds Suicide Push-Ups

• 60 seconds Floor Jacks

• 60 seconds Arnold Press (one legged - 30 seconds each leg)

• 60 seconds Jumping Jacks

• 60 seconds Lateral Raises

• 60 seconds Rest

Set #5:

• 60 seconds Curtsy Lunge to Side Lateral Lunge - right leg

• 60 seconds Seal Jumps - feet the same as regular jack and the arms go in and out at shoulder level

• 60 seconds Curtsy Lunge to Side Lateral Lunge - left leg

• 60 seconds Jog in place with forward punches

• 60 seconds Alternating Lateral Side Lunges

• 60 seconds Rest

Set #6:

• 60 seconds Kickbacks - hands end facing the ceiling

• 60 seconds Alternating Front Tap Downs

• 60 seconds Double Up on Weights and Perform One Arm Bicep Curls Left Arm 

• 60 seconds Power Jacks

• 60 seconds Double Up on Weights and Perform One Arm Bicep Curls Right Arm

• 60 seconds Rest

Set #7:

• 60 seconds Plank

• 60 seconds Mountain Climbers

• 60 seconds Side Plank - left side

• 60 seconds Crossover Mountain Climbers

• 60 seconds Side Plank - right side

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav

Recipe: Warm Apple Salad

Enjoy this as a side dish. It also makes a delicious breakfast if you add organic chicken sausage (one 10 oz. package).

Makes 4 Servings

Ingredients:

• 4 to 5 cups loosely packed spinach or spring mix salad blend

• 1 lemon, zested and juiced (separated)

• 1 garlic clove, minced

• 3 tbsp olive oil

• Sea salt to taste

• ¼ cup onion, chopped

• 4 apples, sliced

• ½ cup toasted pumpkin seeds

• (optional: ½ cup crumbled goat cheese)

Directions:

1. Wash the greens and place in a large bowl.

2. In a small bowl, whisk the garlic into the lemon juice. Stir in the sea salt and lemon zest. Whisk in the olive oil until it’s emulsified into a vinaigrette.

3. Pour half the dressing over the spinach and toss well.

4. In a large skillet over medium heat, heat the olive oil and add in the onion, cooking until translucent and slightly caramelized, about 8 to 10 minutes. Add in the apples, and cook until softened, about 5 minutes. Toss in the pumpkin seeds to warm.

5. Add the onion-apple-pumpkin seed mixture to the spinach. Add the rest of the vinaigrette and more salt if desired. If using, sprinkle the crumbled goat cheese over the top. Serve and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by Olena Rudo

Workout: Renegade and Rotation

Time: 45 minutes

Equipment Needed: A Partner

Warm Up: 5 - 10 minutes

Partner Challenge:

One person holds any type of plank they want to (straight arm, side, forearm, etc…) while the other person does 12 renegade rows on each side. Each partner needs to do 3 rounds of rows on each side. If you do not have a partner, alternate between the two exercises.

Rest as long as needed.

Individual Challenge:

Complete 2 rounds of the following exercises in your best time possible while maintaining proper form.

• 10 Rainbows

• 20 Supermans

• 30 Triceps Push-Ups

• 40 Russian Twiss

• 50 Wipers

• ¼ mile Run

Rest as Needed

Finisher:

50 Regular Burpees

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by pixelshot

Recipe: Mocha Iced Protein Latte

I’ve got a surprisingly good-for-you recipe that’s perfect any time you want a little extra “kick” of energy (including before a workout). 

How does a mocha iced latte sound? (Answer: delicious.)

Here’s why it’s surprisingly good for you – and why it’s a great pre-workout drink:

• Carbs from the banana give your muscles fuel

• Protein can help improve your workout performance & recovery.

• Caffeine from the coffee gives you energy to boost your performance

If you’re not familiar with protein powder, there are literally hundreds on the market now including whey protein (made from dairy products) to plant-based powders made from hemp, rice, or soy.

I’ve tried a bunch, my favorite whey (I don’t do dairy anymore but when I did this was my absolute favorite). Now I use a lot of collagen powder and my current favorite plant based one is sun warrier but it has pea protein which is a histamine I should start to avoid.

TIP: If you drink coffee in the morning, make a little extra and keep it in the fridge to use later in this recipe.

Mocha Iced Protein Latte

(serves 1)

Ingredients:

• ½ cup brewed coffee

• ½ cup extra creamy unsweetened non dairy milk (I use coconut or milkademia)

• 1 scoop chocolate protein powder or/and collagen

• 1 medium frozen banana, sliced 

Directions:

Place the coffee, non-dairy milk, and protein powder(s) in a high-speed blender, cover, and blend well. Add the banana and blend until smooth. If you want a thinner consistency, add a little extra non-dairy milk.

Delicious!

I hope you love this recipe as much as I do.

Recipe by: Saara Haapanen

Photo Credit: Canva by Denys Gromov from Pexels

Workout: Descending Ladder of Goodness

Time: 45 minutes

Equipment Needed: Kettlebell, Dumbbells, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Downward Spiral Challenge:

Complete this ENTIRE circuit at one time in your best time possible (and with perfect form). Use modification and scale when necessary. 

• ½ mile Run

• 100 Jump Ropes

• 90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)

• 80 Side Bends (40 per side)

• 70 Mountain Jumpers

• 60 Kettlebell Swings

• ¼ mile Run

• 50 Gian Flutter Kicks

• 40 Dips

• 30 Upright Rows

• 20 Double Unders

• 10 Deck Squats

• ½ mile Run

Rest 3 - 6 minutes or as needed.

Finisher:

Complete 1 - 2 rounds.

• 30 seconds Side Plank (left)

• 30 seconds Side Plank (right)

• 30 seconds Alternating Quadruped

• 3 x 10 second Holds on Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Crystal Sing from corelens

Recipe: Choco-Banana Berry Smoothie Bowl

This makes a great breakfast but it’s also a fun nighttime snack if you are feeling a little hungry after dinner. Yes, it contains cauliflower, and yes, it’s yummy.

Makes 2 servings

Ingredients

• 1 frozen banana, sliced

• 1 cup frozen cauliflower

• 1 cup frozen berries of your choice

• ⅓ cup canned coconut milk (shake it up good!)

• ⅓ cup coconut water as needed (or tap water)

• ¼ cup raw cacao powder

• 1 tbsp nut butter of your choice

• 2 tsp maple syrup

• Pinch of Himalayan sea salt

Directions

1. A little bit of the water in the bottom of your high-speed blender, then add banana, cauliflower, berries, coconut milk, cacao powder, nut butter, maple syrup and salt in the blender. Add the rest of the water.

2. Blend until smooth, scraping the sides as needed. This will be thick. Add more water if necessary.

3. Place in two bowls and eat immediately.

Recipe by: Saara Haapanen

Photo Credit: Canva by Anna Makarenkova from Getty Images

Workout: 7 Up!

Time: 45 minutes

Equipment Needed: Dumbbells and a Box/Chair

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated number of reps. Rest as needed. Complete the first set and then move to the second set.

Set #1:

• 7 Hindu Squats

• 14 Tucks (ground)

• 21 Bench Dips

• 28 Renegade Rows with a Push-Up Between Each Row (14 each side)

• 35 Arnold Presses

• 42 One-Legged Bicep Curls

• 49 Floppy Burpees

• ¼ mile Run

Rest 2 - 3 minutes.

Set #2:

• 7 Deck Squats

• 14 V-Sits

• 21 Bench Crunches

• 28 Side Plank tap Downs (28 EACH side)

• 35 Reverse Curls

• 42 Jack Knife (21 each side)

• 49 Box Jumps

• ¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Kanawa_Studio from Getty Images Signature 

Recipe: Easy, Wholesome, Homemade Mayonnaise

This super-easy mayonnaise is SO MUCH BETTER tasting and better FOR YOU than the prepared mayo you buy in the store.

Seriously: once you make this you will never go back! You can experiment by adding different spices and herbs to customize it – dill or chili powder would be amazing, depending on what you are using the mayo for.

Ingredients:

• 1 large fresh organic egg

• 1 teaspoon lemon juice

• ½ tsp dry mustard

• 1 cup avocado oil

• ½ tsp salt (to taste)

Directions:

1. Place the egg, lemon juice and mustard in a high-speed blender or food processor (or if you want to use an immersion blender, in a large mason jar).

2. Turn on the blender/food processor and very slowly drizzle in the oil until the mixture begins to emulsify and looks like mayonnaise. Continue adding the oil. Adjust seasonings.

3. Let sit at room temperature (not too hot!) for about an hour before using or storing in the refrigerator. Will keep it for about two weeks.

Recipe by: Saara Haapanen

Photo Credit: Canva by natalisla from Getty Images

Workout: Bottoms Up!

Time: 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, and a Partner

Warm Up: 5 - 10 minutes

Starter:

Perform the following 4 exercises for 4 minutes.

• 4 V-Jumps

• 4 Spiderman Plank (each leg)

• 4 Toe Touches

• 4 Prisoner Squats

Rest 2 minutes.

Perform the following exercises for 10 reps each, rest 30 seconds, and repeat for 4 sets total. After completing each set, perform 20 seconds of work followed by 10 seconds of rest for 2 ½ minutes. Then move to the next 4 sets of 10 reps exrcise.

Set #1:

• 10 Reverse Lunges with a Bicep Curl (each leg)

• 10 Lateral Lunges with Lateral Arm Side Raises (each leg)

• 10 Forward Lunges with Overhead Press (each leg)

• 10 Lunge Jumps

• Rest 30 seconds

• Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #2:

• 20 seconds Snow Angels

• Rest 10 seconds

• Repeat for 5 total sets

Rest 2 - 3 minutes.

Set #3:

• 10 Hydrants (each leg)

• 10 Donkey Kicks (each leg)

• 10 Sumo Squats with High Pull

• 10 Frog Jumps

• Rest 30 seconds

• Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #4:

• 20 seconds Wind Sprints

• Rest 10 seconds

• Repeat for 5 total sets

Rest 2 - 3 minutes

Ab Finisher (with a Partner):

Perform the following exercises for 50 reps each.

• 50 Partner Sit-Ups (each person completes 50 reps)

• 50 Partner Leg Throws (each person completes 50 reps)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MikeSaran from Getty Images