Workout: Climbing Stations!
Time: 45 minutes
Equipment Needed: Dumbbells/Kettlebells, Medicine Ball, and a Jump Rope
Warm Up: 5 - 10 minutes
8 Stations:
Perform 10 reps at each station and then run ¼ mile. Then perform 20 reps at each station and run ¼ mile. Then 30 reps, and finish with the final ¼ mile run.
Dumbbell Swings
Burpee with a Push-Up
Side Plank Tap-Downs - both sides
Medicine Ball Throws
Jump Ropes
Walking Lunges - each side
Sumo Squats with Dumbbells / Kettlebells
Snow Angels
¼ mile Run
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Svitlana Hulko from Getty Images
Move at Work Challenge: Quick Break if You're Experiencing Anxiety
Recipe: Shrimp Fajita Bowls
This recipe always feels like a special treat! Once you get the veggies chopped, it cooks up quickly.
Experiment with your favorite toppings - and also with the protein of your choice. Try chicken or tofu for variety.
If you don’t want to serve rice or quinoa, try cauliflower rice. To make: pulse cauliflower florets in a food processor with 1 Tbsp. of water, until it is the consistency of rice, and then steam.
Serves 4.
Ingredients:
Fajitas
¾ tsp each: chili powder, garlic powder, cumin, paprika (or 1 Tbsp. of your favorite taco seasoning)
2 Tbsp olive oil, divided
4 medium bell peppers, cut into strips
1 onion, sliced
2 cups (200 grams) sliced mushrooms
1 pound (450 grams) shrimp, peeled and deveined
1 Tbsp lime juice
Shrimp Bowls
Fresh lettuce
Chopped tomatoes
Avocado slices
Lime slices
Optional - cooked brown rice, black beans, or quinoa
Directions:
Combine spices in a small bowl and set aside.
In a large skillet over medium heat, heat 1 Tbsp olive oil. Saute the onion for 6 - 8 minutes, until translucent. Add the peppers and continue sauteing for another 5 minutes, until softened.
Sprinkle half of the spice blend over the vegetables in the skillet, stirring well to combine. Add the mushrooms and saute for another 3 - 4 minutes, until they start to soften.
Move the veggies to the outside of the skillet, making a “well” in the middle for the shrimp. Add the olive oil, shrimp, and the remaining spice blend and saute for about 5 minutes, flipping the shrimpo halfway through so they cook on both sides.
Remove from the heat.
Assemble your bowls with your favorite fixings: Make a “bed” of lettuce and optional rice or beans, top with fajita mix, and add tomatoes, avocado slices and additional lime, if desired.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva from Fudio from Getty Images
Move at Work Challenge: Back Strengthening & Stretching at the Beach
Move at Work Challenge: Lower Body Moves If You Sit at a Desk All Day
Workout: Sexy and I Know It!
Time: 60 minutes
Equipment Needed: Stopwatch and Dumbbells
Warm Up: 5 - 10 minutes
Perform the following exercises for the stated times below. Rest 1 - 2 minutes between each set.
Set #1:
30 seconds One-Arm Chest Flys - left side
30 seconds One-Arm Chest Flys - right side
30 seconds Double Chest Flys
30 seconds Push-Ups
60 seconds Mountain Climbers
Rest 1 - 2 minutes
Set #2:
30 seconds One-Arm Rows - left side
30 seconds One-Arm Rows - right side
30 seconds Bent-Over Rows
30 seconds Renegade Rows
60 seconds Spiderman Plank
Rest 1 - 2 minutes
Set #3:
30 seconds One-Arm Overhead Tricep Extension - left side
30 seconds One-Arm Overhead Tricep Extension - right side
30 Double Overhead Tricep Extensions
30 seconds Bench Dips
60 seconds Floppy Burpees
Rest 1 - 2 minutes
Set #4:
30 seconds Lateral Bicep Curls
30 seconds ½ Bicep Curl - lower half of curl
30 seconds ½ Bicep Curl - upper half of curl
30 seconds Regular Bicep Curl - full range of motion
60 seconds Cross-Over Mountain Climbers
Rest 1 - 2 minutes
Set #5:
30 seconds Windmills - left side
30 seconds Windmills - right side
30 seconds Sea Turtles
30 seconds Quadruped
60 seconds Lateral Tap Downs
Rest 1 - 2 minutes
Set #6:
30 seconds Reverse Crunches
30 seconds Wipers
30 seconds Tuck Jumps
30 seconds Snow Angels
60 seconds Mountain Climbers
Rest 1 - 2 minutes
Set #7:
30 seconds Oblique Crunch - left side
30 seconds Obliques Crunch - right side
30 seconds Jack Knives - left side
30 seconds Jack Knives - right sides
60 seconds Bicycles
Rest 1 - 2 minutes
Set #8:
30 seconds Hand Plank
30 seconds Forearm Plank
30 seconds Body Saw
30 seconds Plank with Butt Kick
60 seconds Plank
Rest 1 - 2 minutes
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Imageblend
Move at Work Challenge: Lower Body Movement with Balance - Chair Needed
Recipe: Moroccan Inspired Quinoa Salad
This plant-based salad is a perfect one-dish meal prep for quick lunches or dinners. Cook it up ahead of time, place in individual portion-sized containers, and add the almonds, veggies, and optional goat cheese when it’s time to eat.
Serves 4.
Ingredients:
1 Tbsp olive oil
1 medium onion, diced
1 clove garlic, minced
2 tsp Ras El Hanout OR ½ tsp each: turmeric, cumin, ginger, cinnamon
Freshly ground black pepper
2 cups (475 ml) vegetable broth
1 cup (170 g) uncooked quinoa
1 (15 ounce) (400 g) can chickpeas, rinsed and drained
½ cup (80 g) chopped dates
½ cup (50 g) toasted sliced almonds
For Serving: 2 small cucumbers, peeled and diced
For Serving: 1 large tomato, deseeded and chopped
Optional: Goat cheese crumbles (about a half-cup / 110 grams), 6 oz. tuna or diced/shredded cooked chicken
Directions:
Heat the olive oil in a large pot over medium heat. Add the onion and saute for 3 - 4 minutes, and then add garlic, stirring constantly so that it doesn’t burn, cooking for 1 minute. Add the species and cook for another 60 seconds.
Add the broth slowly, stirring to incorporate the spices, and then add quinoa. Bring the mixture to a boil and reduce heat to low, cover, and cook for 15 minutes.
Remove from the heat and stir well. Add the chickpeas and dates, and taste for seasoning. Add salt and pepper if necessary.
Serve immediately or refrigerate for later. When it’s time to eat, stir in tomatoes and cucumbers, optional goat cheese, and a garnish of toasted almonds.
Protein booster: add 3 ounces of tuna or chicken before serving.
Note: the recipe calls for a Ras El Hanout spice blend but if you don’t have it on hand, you can easily substitute your own version.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by joannawnuk from Getty Images