Workout: Plus ONE!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Box / Bench

Warm Up: 5 - 10 minutes

Perform the following exercises for 1 rep all the way through, then 2 reps, then 3 reps, etc… to reach all the way to 12 reps each. Rest as needed.

• Hindu Squat

• Burpee

• Full Sit-Up - FLAT Footed

• Snow Angel

• Tricep Push-Up

• Reverse Lunge into a Front Kick - EACH Leg

• Sumo Jump Squats

• Renegade Row - EACH Arm

• Box Jump (Modification - 1 Step-Up EACH Leg)

• Oblique Crunch - EACH Side

• Tuck Jump - Ground

• Squat with Calf Raise and Overhead Press

• Cross-Over Mountain Climber - EACH Leg

• One-Legged Deadlift - EACH Leg

• Deck Squat (Modification - Bench Crunches)

Finisher:

Finish with wind sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets).

• 20 seconds Wind Sprints

• 10 seconds Rest

Repeat 8x.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Shopping King Louie

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Recipe: Egg & Veggie Fajitas on a Sheet Pan

This recipe also is an option for baking up a healthy veggie-filled breakfast!

Serves 4.

Ingredients:

• 2 Tbsp olive oil

• 1 Tbsp chili powder

• 2 tsp ground cumin

• ½ tsp red pepper flakes

• Juice of 1 lime

• Himalayan salt & ground black pepper

• 3 bell peppers, seeded and sliced

• 1 yellow onion, halved and sliced

• 2 large portobello mushrooms, sliced

• 6 large eggs

• 1 avocado, halved, peeled, seeded and sliced

• Optional: ¼ cup (15 g) chopped fresh cilantro, lime wedges for garnish

Directions:

1. Preheat the oven to 400°F (200°C). Lightly oil a rimmed baking sheet or coat with nonstick spray. 

2. In a small bowl, stir together the olive oil, chili powder, cumin, lime, and salt and pepper. Set aside. Place peppers, onion, and mushrooms in a large bowl and pour the oil mixture over them, tossing well to combine.

3. Place the veggies on the baking sheet in a single layer and put in the oven to bake until tender, about 15 minutes. Stir halfway through to make sure they cook evenly.

4. Remove from the oven and create six wells in the veggie mixture. Crack each of the eggs into a well, keeping the yolks intact (it can help to crack the egg into a small bowl and pour onto the pan, repeating for each egg). 

5. Season with a little more salt and pepper and place the sheet back in the oven to bake until the eggs are set, about 8 - 10 minutes. Remove from the oven and serve with avocado, lime wedges, and optional cilantro.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Renphoto from Getty Images Signature

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Workout: Back, Bi’s, and Shoulders!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch 

Warm Up: 5 - 10 minutes

Perform the following 3 - 4 exercises for 60 seconds each, resting 15 seconds between each exercise. When you have completed the first round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest between each exercise. When you have completed the second round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 30 seconds each with 15 seconds rest between each exercise. When you have completed the entire first set, rest 2 minutes and then move to the next set and repeat for each set.

Set #1:

• Windmills - left side

• Bent-Over Rows 

• Windmills - right side

• Jump Squats

Example:

• 60 seconds Windmills - left side

• 15 seconds Rest

• 60 seconds Bent-Over Rows

• 15 seconds Rest

• 60 seconds Windmills - right side

• 15 seconds Rest

• 60 seconds Jump Squats

Rest 1 - 2 minutes

• 45 seconds Windmills - left side

• 15 seconds Rest

• 45 seconds Bent-Over Rows

• 15 seconds Rest

• 45 seconds Windmills - right side

• 15 seconds Rest

• 45 seconds Jump Squats

Rest 1 - 2 minutes

• 30 seconds Windmills - left side

• 15 seconds Rest

• 30 seconds Bent-Over Rows

• 15 seconds Rest

• 30 seconds Windmills - right side

• 15 seconds Rest

• 30 seconds Jump Squats

Rest 2 minutes

Set #2:

• Arnold Press

• Lateral Side Raise

• Frontal Raise

• Knee Highs with Alternating Overhead Presses

Rest 2 minutes 

Set #3:

• Squat with 4 Bicep Curls - perform the 4 bicep curls while in the squat and then return to starting position

• Reverse Lunges with Hammer Curls - alternating legs (perform the hammer curl as you step back for the lunge

• Jump Lunges

Rest 2 minutes

Finisher:

• 100 Jumping Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by interested from Getty Images

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Recipe: Veggie Scramble

This dish is perfect for busy weeknights - it’s quick and easy, plus it’s packed with veggies and is a great way to help clean out the fridge!

Ingredients:

• 2 Tbsp olive oil

• 5 - 6 baby potatoes, sliced

• 4 cups (400 g) sliced vegetables: onions, mushrooms, bell peppers, tomatoes, summer squash, broccoli, etc…

• 1 tsp minced fresh herbs such as basil, rosemary, or thyme, or ½ tsp dried herbs

• 6 large pasture-raised eggs, lightly beaten

• ½ cup (112 g) goat cheese crumbles (optional)

• 3 big handfuls of greens (spinach, kale, beet greens, etc…)

• Salt and pepper to taste

Directions:

1. Heat the oil in a large skillet over medium heat. When the oil is simmering, add potatoes and cover, cooking until they soften, about 8 - 10 minutes. Be sure to stir them often so they don’t stick.

2. Remove the cover and add the sliced veggies and continue cooking for another 1- minutes, until they begin to brown and are fork-tender.

3. Reduce heat slightly and add the eggs. Cook, stirring often, until the eggs start to set.

4. Stir in the optional goat cheese and the greens, and cook until the greens are wilted.

5. Season with salt and pepper and serve.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by bhofack2 from Getty Images

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