Workout: Rocky Road Challenge
Time: 45 minutes
Equipment Needed: Weights / Bands
Warm Up and Stretch: 5 - 10 minutes
Challenge:
Complete 2 Rounds of the following challenge in your best time possible (with perfect form). Modify as necessary. Make sure to record your time for future challenges.
30 Dips
25 Box Jumps (or double unders)
30 Sit-Ups
25m Bear Crawl
200m Sprint
25 Spiderman Plank (25 of each side)
30 Bicep Curls
25 Side Plank with a Dip (25 on each side)
30 Regular Burpees
200m Sprint
Walk ¼ mile with water for recovery.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Javier Sanchez Mingorance
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:
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!).
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:
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.
Remove from the food processor and place in a covered container in the refrigerator to chill for at least an hour.
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