Recipe: Cinnamon Coconut Latte

You also can make this with tea.

Serves 2

Ingredients:

• 12 ounces freshly brewed organic coffee

• 2 tbsp coconut cream or canned coconut milk

• ½ tsp ground cinnamon

• Dash of vanilla bean powder or vanilla extract

• (optional: ½ scoop collagen protein)

Directions:

1. Pour all the ingredients in a blender and blend until combined and smooth (be careful to make sure the cover is on the blender because the splatter will be HOT!).

2. Give it a taste and add more coconut milk if necessary. Pour into a mug and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by Mehmet Onur Bozkurt from Getty Images

Move at Work Challenge: Guided Meditation & Gentle Movement

Move at Work Challenge: Core + Lower Body and Balance Work

Move at Work Challenge: More Mobile Shoulders

Workout: Recovery and Skill Work

Time: 45 minutes

Equipment Needed: Dumbbells or Kettlebells and a Stopwatch

Recovery days are important. It’s not about kicking a** all of the time, you need to make sure you schedule recovery workouts AND that your workouts are periodized properly.

Warm Up: 5 - 10 minutes

Complete 2 Sets:

Perform the following circuit for 2 total sets.

• 5 minutes of alternating Turkish Get Up practice (no weight if you are new to this movement - add weight if you’re comfortable with it)

• 30 seconds Plank

• 30 seconds Kettlebell or Dumbbell Swings

• 30 seconds Plank

• 30 seconds Kettlebell or Dumbbell Swings

• 60 - 90 seconds Rest

Rest as needed.

Complete 3 Rounds:

• 30 seconds Hollow Rock

• 30 seconds Superman

• 30 seconds Side Plank (right)

• 30 seconds Side Plank (left)

• 30 - 60 seconds Rest

½ mile light jog and rest as needed.

Cool Down and Stretch: 15 - 20 minutes

Make sure you cool down WELL… remember, it’s a RECOVERY DAY!

Workout by: Saara Haapanen

Photo Credit: Canva by FatCamera from Getty Images Signature

Move at Work Challenge: Fight the Computer Hunchback + Bonus Core

Move at Work Challenge: Improve Your Posture at the Beach

Recipe: White Bean Dip

Looking for a healthy dip?

This recipe is a delicious place to start – not only is it tasty, but it’s packed with protein and fiber, which can help fill you up and keep you feeling satisfied. 

Serve this with sliced veggies (peppers, carrots, celery, broccoli, etc.) and/or pita chips. 

This recipe is super adaptable. Experiment with herbs you have on-hand – basil, Italian, or even fresh parsley would be great choices! 

You can even spice it up with a dash of sriracha if you want.

TIP: Make this at least an hour before serving. The longer it sits, the more the flavors have a chance to develop.

Makes 6 - 8 appetizer servings.

Ingredients:

• ½ cup (115 g) organic cottage cheese

• 1 Tbsp apple cider vinegar or lemon juice 

• ½ tsp dried thyme or rosemary

• 1 garlic clove, peeled

• ¼ tsp each salt and pepper

• 15.5 oz (425 g) can cannellini beans, rinsed and drained

• 1-2 tsp extra virgin olive oil 

• Pinch smoked paprika

Directions:

1. In a food processor, combine the cottage cheese, vinegar, herbs, garlic, salt, pepper, and beans. Puree until the mixture is smooth. You might have to scrape down the sides of the processor bowl.

2. Remove from the food processor and place in a covered container in the refrigerator to chill for at least an hour.

3.  Just before serving, place in a serving dish. Drizzle with olive oil and a pinch of paprika. Taste for seasoning. Serve with pita chips and sliced veggies.

Tip: you also can use this as a spread for wraps and sandwiches. Yum!

Recipe by: Saara Haapanen

Photo Credit: Canva by AmalliaEka from Getty Images

Move at Work Challenge: Seated IT Band Stretch

Move at Work Challenge: Seated Upper Body Moves