Workout: Mirrored Images
Time: 45 - 60 minutes
Equipment Needed: Box / Step and a Weight or Other Heavy Item
Warm Up: 5 - 10 minutes
Workout:
Perform the following workout at your own pace. Rest as needed.
50 Walking Lunges (25 EACH leg) with Bicep Curls
50 Box Jumps or Modify with Step-Ups
¼ mile Run
25 Pulse Squats (Shortie Squats)
25 Jump Squats
¼ mile Run
25 Rows (each side)
25 Push-Ups
100 Suicide Tap Downs
25 Hydrants (each side)
25 Donkey Kicks (each side)
100 Power Jacks
25 Skull Crushers
25 Suicide Push-Ups (25 each side)
100 Mountain Climbers (50 each side)
25 Skull Crushers
25 Suicide Push-Ups (25 each side)
100 Mountain Climbers (50 each side)
25 Hydrants (each side)
25 Donkey Kicks (each side)
100 Power Jacks
25 Rows (each side)
25 Push-Ups
100 Suicide Tap Downs
25 Pulse Squats (Shortie Squats)
25 Jump Squats
¼ mile Run
50 Walking Lunges (25 EACH leg) with Bicep Curls
50 Box Jumps or Modify with Step-Ups
¼ mile Run
Finisher: 18 Burpees / 18 Spiderman (each side)!
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Maridav
Recipe: Sparkling Kombucha Spritzer
This is so simple it almost isn’t a recipe, but the result is a refreshing good-for-you beverage you can enjoy any time of day.
Make sure to choose sugar-free sparkling water.
Mix-and-match flavors to find your favorite combo!
Ingredients:
6 ounces of your favorite sparkling water (unsweetened)
A bottle of your favorite kombucha flavor
¼-½ cup frozen fruit, lemon slices, or fresh fruit
Directions:
Pour the sparkling water into a glass, then add the fruit. Add enough kombucha to top off the glass and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by Jane Vershinin from Getty Images
Move at Work Challenge: Airport Core & Legs
5 Simple Tips to Help You Live a Healthier Lifestyle While Cutting Costs
Are you hoping to improve your health and well-being but worried that your bank account isn’t large enough to support this new lifestyle? Fortunately, you don’t need extensive funds to live well. From trying my at-home workouts to taking cooking classes and more, there are several simple ways you can adopt a healthier lifestyle while still saving money.
1. Use the Financial Benefits of a Healthy Lifestyle as Your Motivation
Motivation is essential when it comes to adopting healthier habits and sticking with them for the long run. That’s why learning about the financial benefits of a healthier lifestyle can help kick your efforts into high gear.
For example, cooking at home instead of eating out can help you save. Instead of paying for gas and car maintenance, ditch your vehicle and ride a bike or walk when possible. Not only that but healthier individuals are likely to qualify for lower health insurance premiums.
2. Cut Expensive and Unhealthy Foods Out of Your Diet and Focus on Healthy Home Cooking
According to one study, cooking your meals at home instead of eating out can help to improve your nutrition while lowering your food bills.
Save money while eating healthfully by:
Avoiding expensive restaurants, fast food, and junk food
Starting a small vegetable and herb garden in your backyard
Purchasing nonperishable health foods, such as beans and rice, in bulk
Buying seasonal fruits and vegetables on sale
3. Get Outdoors to Enjoy Fresh Air and Free Fitness Opportunities
Adequate exercise is a crucial part of a healthy lifestyle. You don’t need to spend hundreds on pricey health club memberships to get fit. Instead, simply get outdoors!
Spending time outside lets you enjoy the sunshine and fresh air while taking advantage of free exercise opportunities. For instance, you can practice yoga in your backyard, go for a jog through the park, or bike through your neighborhood.
4. Use Apps, Employee Wellness Programs, and Other Free Resources to Stay Healthy
Search for free resources to support your wellness efforts. Your employer may even offer subsidized wellness programs.
Take advantage of:
Free fitness trackers and nutrition apps for your phone
Employer health and wellness programs (check out Move at Work Challenge to learn more about my corporate wellness program)
Local community center workout classes or cooking classes
5. Boost Your Bank Account by Finding Clever Ways to Monetize Your Healthy Lifestyle
Did you know you can even monetize your new healthy lifestyle? If you want to give your bank account a boost, identify your top wellness passions and start a business endeavor.
This may include:
Running a sports gear business (make sure you check out SaaraShades)
Starting a meditation and yoga studio
Opening a marketing blog complete with affiliate marketing about how you save money while living healthfully
If you do decide to open a business, you can opt to reduce your paperwork and liability load, take advantage of helpful tax benefits, and gain extra flexibility by forming an LLC. Prior to registering in Colorado, make sure your business complies with the state’s rules and requirements.
Although many people may be under the impression that living a healthy lifestyle requires a hefty bank account, nothing could be further from the truth. In fact, you can improve your wellness and live a more well-rounded lifestyle while saving money and cutting down your bills by following these five helpful tips.
Photo Credit: Mikhail Nilov from Pexels
Move at Work Challenge: MMM Stretching in Breathing in My Garden
Workout: Partner Challenge
Time: 45 - 60 minutes
Equipment Needed: A Partner
Warm Up: 5 - 10 minutes
Partner Challenge:
Perform the following challenge exercises as a TEAM. The first set should work out to 30 reps per person, not 60. Example: Thrusters - each person should perform 30each to reach a team total of 60. Rows - each person should perform 30 rows per person on BOTH sides to reach a team total of 60 per side.
Challenge:
Complete the following exercises in your best time possible as a team.
¼ mile Run (with your partner)
60 Squat and Press (Thrusters)
60 Rows on EACH Side
60 Floppy Burpees
60 Leg Throws
¼ mile Run (with your partner)
40 Squat and Press (Thrusters)
40 Rows on EACH Side
40 Floppy Burpees
40 Leg Throws
¼ mile Run (with your partner)
20 Squat and Press (Thrusters)
20 Rows on EACH Side
20 Floppy Burpees
20 Leg Throws
¼ mile Run (with your partner)
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Antonio_Diaz from Getty Images
Move at Work Challenge: Upper Body Moves You Can Do Right Now
Recipe: Beef and Brussels Sprouts
Try this- the apple adds a sweet-tart taste to this healthy meal!
Serves 4
Ingredients:
1 tbsp. avocado or coconut oil
1 lb. grass-fed ground beef (mine was 85% lean)
1 medium yellow onion, chopped
1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)
1 organic apple, peeled
2 tbsp lemon juice
Sea salt
Pepper
Directions:
Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add ground beef, breaking it up as it cooks for about 4-5 minutes. Add the brussels sprouts and continue cooking until the beef is cooked through.
Add the chopped apple to pan and saute for 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.
At Performance is Haapanen, we understand the critical role of proper diet and nutrition in supporting individuals fighting cancer, including mesothelioma - a specific type of cancer caused by asbestos exposure. Explore this comprehensive resource to learn how a balanced diet can empower your body to combat cancer cells and aid in the healing process.
Recipe by: Saara Haapanen
Photo Credit: Canva by margouillatphotos from Getty Images