Workout: 12 - 26 and Merry Christmas!

Time: 45 minutes

Equipment Needed: Bench or Chair

Warm Up: 5 - 10 minutes

Set #1:

Go through the following set 2 times.

• 26 Double Crunch

• 26 Power Jacks

• 26 Overhead Triceps Press

• 26 Squat with Punches

• 26 Dips

• 26 Split Lunges (total)

• 26 Inchworms

• 26 Pull-Overs

• 26 Mountain Jumpers

• 26 Lateral Leg Raises

• 26 Arnold Presses

• ½ mile Run

• Repeat

Core Work:

How long can you hold a plank? Max out, hold it for as long as you can.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MilanMarkovic from Getty Images

Move at Work Challenge: Improve Your Posture This Christmas

Recipe: Savory Lentils with Greens

This recipe qualifies as a stick-to- your ribs comfort food that’s good for you! Plus, it makes for great leftovers.

As-is, this is a vegan recipe but if you want to add more protein, stir in 1 cup of cooked, shredded chicken. 

Serves 6

Ingredients:

• 2 Tbsp coconut oil or butter

• 2 celery stalks, chopped

• 2 carrots, peeled and chopped

• 1⁄2 onion, chopped

• 1⁄4 cup apple cider or white wine vinegar 2 cups uncooked lentils, rinsed

• 2 medium potatoes, peeled and chopped

• 6 cups (1.4 liters) veggie or chicken broth, divided

• 1 bay leaf

• 1 tsp each dried marjoram and thyme

• 1⁄2 cup (120 ml) full-fat coconut milk

• 4 large handfuls fresh spinach or kale salt and pepper to taste

• olive oil and lemon juice (or vinegar) for topping 

Directions:

1. In a soup pot or good-sized saucepan, melt the butter or coconut oil over medium heat. Add the celery, carrots, and onion and saute for 10 minutes, until they are soft. Drizzle in the vinegar and stir to deglaze the pan.

2. Add the lentils, potatoes, and 4 cups (950 ml) of the broth, stirring. Add the bay leaf and spices and let simmer for 45 minutes.

3. Stir occasionally and keep your eye on the pot, adding extra broth when needed so there’s enough liquid to cover the mixture.

4. When the lentils are cooked through, pour in the coconut milk and stir to incorporate.

5. Add salt and pepper to taste.

6. Just before serving, drizzle with olive oil and lemon juice. 

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Move at Work Challenge: Meditation & Breathing at the Beach

Move at Work Challenge: Wall Stretch to Fight the Computer Hunch Back

Workout: The 12 Days of Fitness

Time: 45 - 60 minutes

Equipment Needed: Smile

Warm Up: 5 - 10 minutes

Round 1:

Perform the exercises below the same way the song goes. 1st day of Christmas, perform the first day of fitness exercise. Then add the 2nd day of fitness exercise and then repeat the 1st days exercise. Continue to add the day (exercise) and descend down to 1st day until you reach the 12th day of fitness.

• 1st Day of Fitness: 1 Dive Bombers

• 2nd Day of Fitness: 2 Tuck Jumps (on ground)

• 3rd Day of Fitness: 3 Floppy Burpees

• 4th Day of Fitness: 4 Box Jumps

• 5th Day of Fitness: 5 Bench Dips

• 6th Day of Fitness: 6 Squats with Calf Raise

• 7th Day of Fitness: 7 Burpees

• 8th Day of Fitness: 8 Fast Pace/Pulse Lunges (each side)

• 9th Day of Fitness: 9 Arnold Presses

• 10th Day of Fitness: 10 Jump Squats

• 11th Day of Fitness: 11 Push-Ups

• 12th Day of Fitness: 12 Frog Jumps

2 - 3 minutes Rest

Round 2:

Same as above for Abs.

• 1st Day of Fitness: 1 Deck Squat

• 2nd Day of Fitness: 2 V-Ups

• 3rd Day of Fitness; 3 Quadruped (each side)

• 4th Day of Fitness: 4 Spiderman Plank (each side)

• 5th Day of Fitness: 5 Bench Crunches

• 6th Day of Fitness: 6 Jack Knife (eacch leg)

• 7th Day of Fitness: 7 Knees to Elbows

• 8th Day of Fitness: 8 Side Planks with Dip (each side)

• 9th Day of Fitness: 9 Sea Turtles

• 10th Day of Fitness: 10 Bicycles (each leg)

• 11th Day of Fitness: 11 Coffins

• 12th Day of Fitness: 12 Opposite Hand/Opposite Leg

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by razyph from Getty Images

Move at Work Challenge: Wyoming Onesies & Full Body Moves

Recipe: Marinated Olives with Salami

Looking for a decadent treat? This one's a keeper – make it for yourself or guests.

Makes 4 servings

Ingredients:

• 1/4 cup extra-virgin olive oil

• 1/4 teaspoon crushed red pepper flakes

• 1 sprig fresh thyme

• 1 sprig fresh rosemary

• 1 clove garlic, sliced

• 1 tbsp orange juice

• 1 cup ripe pitted olives

• 4 oz. nitrate-free organic salami (such as Applegate)

Directions:

1. In a small saucepan over medium heat, heat the olive oil. Add the pepper flakes, thyme, rosemary, and garlic and cook for about 2-3 minutes, until the garlic starts to turn golden.

2. Add the olives and, constantly stirring, cook for another couple minutes until the olives are warm. Remove from the heat and stir in the orange juice. Place in a serving bowl and serve with sliced salami.

Recipe by: Saara Haapanen

Photo Credit: Canva by grafvision from Getty Images 

Move at Work Challenge: Wall Stretch to Prevent the Dreaded Hunchback

Move at Work Challenge: Balance and Lower Body Moves