Workout: Tabata Hell
Time: 45 - 60 minutes
Equipment Needed: Box / Bench, Dumbbells, and a Stopwatch
Warm Up: 5 - 10 minutes
Perform the 8 different Tabata’s. Rest 1 - 2 minutes between each Tabata.
Tabata #1:
20 seconds Lunge with Leg on Bench - left leg
10 seconds Rest
20 seconds Lunge with Leg on Bench - right leg
10 seconds Rest
Repeat 8x.
Rest 1 - 2 minutes.
Tabata #2:
Box Jumps (modify with step-ups if needed)
Tricep Push-Ups
Tabata #3:
Bent-Over Rows
Bench Sits / Bench Taps
Tabata #4:
Jump Lunges
Flutter Kicks
Tabata #5:
Planks - Straight Arm (on hands)
Tuck Jumps (ground)
Tabata #6:
Elbows to Knees
Cross-Over Mountain Climbers
Tabata #7:
Quick Lunges (shorties) - left side
Quick Lunges (shorties) - right side
Tabata #8:
Butt Kicks
Floor Jacks
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Syda Productions
Recipe: Easy Tuna Croquettes
Here’s a quick weeknight throw-together recipe that screams comfort food!
Ingredients:
7-ounce pouch tuna, drained and shredded
½ yellow onion, minced
2 tsp organic mustard
1 large egg, beaten
1 tsp lemon juice
½ tsp sea salt
Freshly ground black pepper
¾ cup almond flour (or meal), divided
1 tsp dill
2-3 tbsp avocado oil
Directions:
In a medium mixing bowl, add tuna, onion, mustard, eggs, lemon juice, salt, and lace the tuna, onions, mustard, eggs, lemon juice, salt, pepper and ¼ cup of almond flour. Stir to combine.
Divide into 8 patties and place on a lined plate. Refrigerate for 10 minutes.
Combine the rest of the almond meal with dill, and place the mixture on another plate. Take each patty and coat it with the mixture, returning to its original plate.
Heat enough oil to cook the patties in a large skillet over medium-high heat. Cook the patties for 2-3 minutes on each side, until golden brown. Remove from the skillet and let drain on a paper-towel-lined baking sheet.
Serve warm with your favorite sauce.
Recipe by: Saara Haapanen
Photo Credit: Canva by NoirChocolate from Getty Images Pro
Move at Work Challenge: Typing Wrist Stretch
Move at Work Challenge: Strengthening Our Back & Shoulders
Move at Work Challenge: Stretch It Out!
Workout: Go the Distance!
Time: 45 minutes
Equipment Needed: Box / Bench and Dumbbells
Warm Up: 5 - 10 minutes
Perform the following exercises for the stated number of reps. Rest as needed.
Set #1:
50 Box Jumps
50 Skull Crushers
50 Burpees
25 Walking Lunges with Bicep Curls (25 each leg)
¼ mile Run
Set #2:
50 Dumbbell Swings
50 Step-Ups (25 each leg)
50 Smurf Jacks
25 Push-Ups with a Tuck
¼ mile Run
Set #3:
50 Rows (25 each side)
50 Russian Twists (25 each side)
50 Cross-Over Mountain Climbers (25 each side)
25 Floor Jacks
¼ mile Run
Finisher:
Complete 25 Inchworms and 25 Full Sit-Ups
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Juan-Algar from Getty Images
Move at Work Challenge: Short Stretching Break
Recipe: Creamy Cauliflower Grits
Looking for a fun and different side dish? Here you go!
This pairs well with spicy shrimp or chicken. You also can kick this up a notch by adding ¼ teaspoon of red pepper flakes.
Ingredients:
1 2-pound head of cauliflower, washed, trimmed, and chopped into florets
1½ cups of unsweetened non-dairy milk (almond, cashew or coconut)
1 tbsp coconut, avocado or olive oil
⅓ cup nutritional yeast OR ½ cup crumbled goat cheese
Sea salt
Ground pepper
Directions:
Depending on the size of your food processor, place about half of the cauliflower into the bowl and pulse until it breaks down into rice-sized grains. Remove and repeat until all the cauliflower has been minced.
Place in a medium saucepan along with the milk, oil, ½ tsp salt and several generous “grinds” of pepper. Bring to a simmer over medium-high heat. Stirring frequently, simmer for about 10-12 minutes until the mixture is smooth and looks like grits. Stir in the nutritional yeast or the cheese. Taste and add more salt/pepper if needed.
Recipe by: Saara Haapanen
Photo Credit: Canva by HandmadePictures from Getty Images