Recipe: Overnight Oats

Here’s a make-ahead breakfast that you’ll wake up looking forward to eating!

It’s a grain-free make-ahead cereal that’s refreshing and LOADED with lots of good-for-you things.

Serving Size: 1

Ingredients:

• 1 cup of your favorite non-dairy nut milk

• ½ cup of gluten-free rolled oats (optional)

• 2 tbsp chia seeds

• ¼ tsp vanilla bean powder (can sub out 1/2 tsp pure vanilla extract)

• ½ tsp cinnamon

• 2 tbsp unsweetened coconut flakes

• Sea salt to taste

• 2 chopped dates

• 2 tbsp slivered almonds

• ½ sliced banana (frozen is great!)

• Optional toppings: cacao nibs, berries, pumpkin seeds, fresh fruit

Directions:

1. Put all the ingredients in a mason jar, refrigerate overnight, and enjoy in the morning! You can add in more fruit or a drizzle of honey or maple syrup if you want more sweetness.

Recipe by: Saara Haapanen

Photo Credit: Canva by los_angela from Getty Images

Move at Work Challenge: Colorado Blizzard Stretching on the Tramp

Move at Work Challenge: Stretching for Sciatica Pain

Workout: Legs Baby!

Time: 60 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 5 exercises for 30 seconds each and follow each with 30 seconds of rest. Repeat for 2 total sets.

• 30 seconds Floor Jacks

• 30 seconds Butt Kicks

• 30 seconds Squat Pulse/Quick Squats

• 30 seconds Mountain Climbers

• 30 seconds Jump Lunges (stay low)

• 30 seconds Rest

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Exercise Set #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

• 10 One-Legged Deadlifts (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Squats with Alternating Lateral Side Kicks (EACH side)

• 10 Jump Squats

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 3” Lunges (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Step-Ups with Glute Kickbacks (EACH side)

• 10 Frog Jumps

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 Reverse Lunges to Step-Up with Knee Lift and Overhead Press

• 10 Basic Squat

• 10 Hydrants (EACH side)

• 10 Lateral Lunges (EACH side) 

Repeat for 3 sets.

Rest for 1 - 2 minutes.

Finisher: 

Perform windsprints and back pedal. Set up 2 cones about 100 feet apart. Have them run from the first cone to the second cone. Then back pedal (run backwards) the way back. Repeat for 4 minutes.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Move at Work Challenge: Breathing by the Ocean

Recipe: Avocado with Crab Meat

Whether you make this as a snack, lunch or appetizer … this tastes like special-occasion food.

Servings: 4

Ingredients:

• 1 ripe Hass avocado

• 3 tbsp lemon juice

• ¼ tsp sea salt, plus more for seasoning

• 1 tsp Dijon mustard

• ½ tsp paprika

• Pinch red pepper flakes

• 6 oz. lump crab meat

• 4 large lettuce leaves

Directions:

1. Peel and pit the avocado. Cut into small chunks. Place the chunks in a small bowl and toss them with about half the lemon juice. Salt to taste. Divide into four portions and set aside.

2. Whisk the remaining lemon juice, mustard, paprika, pepper flakes and ¼ tsp salt in a small bowl. Add the crabmeat and mix well. Divide into four portions and set aside.

3. Place a large lettuce leaf on each of four plates. Place a serving of crab meat on each lettuce leaf, and then top with the avocado mixture.

4. Serve and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by PeteerS from Getty Images

Move at Work Challenge: Mobility in Your Midsection

Move at Work Challenge: Cardio & Quick Stretching

Move at Work Challenge: Matching Onesies

Workout: Repeat and Beat!

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 1 minute timed sets. Perform 1 set and then REPEAT! Count your reps PER exercise and try to beat each exercise rep total the second set. Write it down for future reference.

• 60 seconds Push-Ups

• 60 seconds Rest

• 60 seconds Burpees

• 60 seconds Rest

• 60 seconds Jump Squats

• 60 seconds Rest

• 60 seconds Full Sit-Ups

• 60 seconds Rest

• 60 seconds Tuck Jumps

2 minutes Rest and REPEAT and Beat!

Exercise Set #2:

Perform the following exercises for 10 reps each, then 15 reps each, then 20 reps each, and finish with 25 reps each. Complete all 10 reps of each exercise before moving on. Rest as needed.

• Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• Hindu Squats

• Russian Twist (reps are EACH side)

• Plank with Kickbacks (reps are EACH side)

• V-Jumps

Example:

• 10 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• 10 Hindu Squats

• 10 Russian Twist (reps are EACH side)

• 10 Plank with Kickbacks (reps are EACH side)

• 10 V-Jumps

• 15 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• 15 Hindu Squats

• Etc… 10, 15, 20, and 25 reps of each.

Rest 2 - 3 minutes.

Finisher:

Perform ONE MINUTE of Jumping Jacks!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by AzmanL from Getty Images Signature