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Workout: Tabata Hell

two people doing reverse lunges on a bench outside

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

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Recipe: Easy Tuna Croquettes

tuna croquettes in a wicker basket

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:

  1. 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.

  2. Divide into 8 patties and place on a lined plate. Refrigerate for 10 minutes.

  3. 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.

  4. 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.

  5. Serve warm with your favorite sauce.

 

Recipe by: Saara Haapanen

Photo Credit: Canva by NoirChocolate from Getty Images Pro 

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Workout: Go the Distance!

man doing bent over rows with a dumbbell

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

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Recipe: Creamy Cauliflower Grits

cauliflower in a white bowl

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:

  1. 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.

  2. 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

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