Recipe: Homemade Buffalo Sauce

Warning: you’ll want to enjoy this buffalo sauce on pretty much everything from now on. The good news is with this homemade version you know exactly what you’re getting – and it’s all good stuff! Plus, you can adjust it to suit your taste buds.

Ingredients:

• ½ cup of your favorite hot sauce (Frank’s Original works great)

• 2 tbsp grass-fed butter

• 1 tbsp coconut aminos

• 1 tsp apple cider vinegar

• ½ tsp chili powder

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp black pepper

• ½ tsp cayenne pepper

• 1-2 tbsp honey

Directions:

1. Place all the ingredients in a saucepan over medium-low heat. Stir together and heat until warm, to mingle flavors.

2. Taste and adjust seasoning. This keeps in the refrigerator for 2-3 weeks.

Recipe by: Saara Haapanen

Photo Credit: Canva by bhofack2 from Getty Images

Workout: Agility and Upper Body Awesomeness!

Time: 45 - 60 minutes

Equipment Needed: Weights or Bands and Cones / Markers

Warm Up: 5 - 10 minutes

Circuit 1:

Repeat 3x.

• 30 seconds Rows (left)

• 30 seconds Rows (right)

• 30 seconds Pull-Overs

• 60 seconds Deck Squat (skill practice)

• Rest 45 - 60 seconds

Rest as needed.

Agility Training:

Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover as needed. Complete 2 total sets.

• Groucho (forward) to cone and jog back

• Groucho (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

• Backwards jog down and jog back

• Sprint down AND sprint back

Circuit 2:

Repeat 2x.

• 30 seconds Front Raise (right arm)

• 30 seconds Lateral Raise (right arm)

• 30 seconds Front Raise (left arm)

• 30 seconds Lateral Raise (left arm)

• 45 seconds Arm Circles Forwards into 45 seconds Arm Circles Backwards! Do NOT Drop Your Arms!!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Vasko from Getty Images Signature

Move at Work Challenge: Lower Body Moves to Feel Better

Recipe: “BLAAT” Wraps

If you’re looking for new and different ideas for easy snack take-alongs for work this BLT variation is a great choice. You can add salad greens if you like!

Ingredients:

• 4 slices of sliced deli turkey (organic/uncured/nitrate free if possible!)

• 1 tomato, sliced and seeded

• 2 bacon cooked, each cut into 4 pieces

• ½ avocado, cut into slices

• ½ apple, cored and sliced

• (Optional: chives to secure the wraps)

Directions:

1. Lay the turkey slices flat, as this will serve as your wrap.

2. Lay out the slices of tomato, bacon, avocado and apple evenly across each wrap. Roll up secure by tying the chives around the turkey, or enjoy as-is.

Recipe by: Saara Haapanen

Photo Credit: Canva by margouillatphotos from Getty Images

Move at Work Challenge: Lower Body Movement & Balance

Move at Work Challenge: Upper Body Movement & Mountain Views

Move at Work Challenge: Tight Upper Back and Hamstrings

Workout: Mixin' It Up!

Time: 45 - 60 minutes

Equipment Needed: Weights or Bands (Optional - Jump Rope and/or Kettlebells)

Warm Up: 5 - 10 minutes

Circuit #1:

Repeat 3x.

• 30 seconds Reverse Lunges (left leg)

• 30 seconds Presses (left arm)

• 30 seconds Reverse Lunges (right leg)

• 30 seconds Presses (right arm)

• 50 m Bear Crawl

• 60 seconds Rest

Rest as Needed.

Circuit #2:

Repeat 3x.

• 30 seconds Overhead Triceps Press

• 30 seconds Plank

• 30 seconds Sumo-Deadlift High-Pulls

• 30 seconds Hip Bridges

• 45 - 60 seconds Rest Between Sets

Joint Mobility:

Choose a joint mobility exercise to get ready for the Metabolic Circuit. Example: walking knee hugs, walking quad stretch, walking cradle. Perform for 2 - 3 minutes.

Metabolic Circuit:

Perform one of the 3 options below.

• Level 1: 2 Sets of…

  • ¼ mile run straight into 25 mountain climbers (repeat this for a total of 2 sets)

• Level 2: 3 Sets of…

  • ¼ mile run straight into 120 Jump Rope (repeat this for a total of 3 sets)

• Level 3: 3 Sets of…

  • ¼ mile run straight into 50 kettlebell swings (repeat this for a total of 3 sets)

Cool Down and Stretch: 5 - 10 minutes (REALLY WELL!!)

Workout by: Saara Haapanen

Photo Credit: Canva by DragonImages

Move at Work Challenge: Upper Body & Stretching from the Canary Islands

Recipe: Salmon Cakes

Keep some canned salmon in your kitchen for this fast throw-it-together dinner or lunch.

Ingredients:

• 1 14.5-ounce can of wild-caught salmon, drained

• 1 cup cooked mashed sweet potato or canned pumpkin

• 1 egg

• ½ cup gluten-free rolled oats (adjust amount depending on how “wet” your ingredients are)

• 2 tsp dried dill

• 1 tsp sriracha sauce

• 1 tsp sea salt

• Freshly ground black pepper to taste

Directions:

1. Preheat your oven to 425 degrees and line a baking sheet with parchment paper.

2. In a medium-sized bowl, place the salmon and break it into pieces.

3. Add all the ingredients and mix together until well combined. Form into 8 equal-sized patties and place on the parchment-lined sheet.

4. Bake for 20 minutes. Serve with your favorite tartar sauce/homemade mayo.

Recipe by: Saara Haapanen

Photo Credit: Canva by boblin from Getty Images Signature