Move at Work Challenge: The 4-7-8 Breathing Exercise for Relaxation
Workout: Cardio 25!
Time: 45 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5 - 10 minutes
Exercise #1:
Perform the following exercises for 25 reps each. Rest 2 minutes after each completed set. Complete 3 sets total.
25 Inchworms
25 Frog Jumps
25 Elbows to Knees
25 Jump Squats
25 Body Saw
25 Floppy Burpees
25 Side Plank Tap Downs - BOTH Sides
25 Floor Jacks
Rest 2 minutes and REPEAT two more times to complete 3 sets total!
Exercise #2:
Perform the following exercises for 25 seconds of work and 10 seconds of rest. Rest 1 minute and then repeat. Complete 3 sets total.
25 seconds Plank
10 seconds Rest
25 seconds Overhead Presses with High Knees - see if you can get your knees higher than your hip line
10 seconds Rest
25 seconds Quadruped
10 seconds Rest
25 seconds (Standing) Tuck Jumps
Rest 1 minute and REPEAT two more times to complete 3 sets total!
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Airam Dato-on from Pexels
Move at Work Challenge: MMM at the Beach - Breathing and Stretching
Recipe: Meat & Potatoes Sheet Pan Dinner
This is an old-fashioned meat and potatoes dinner made easy - because it’s all cooked on a sheet pan!
It makes 4 servings for hearty appetites and will make 6 standard servings.
Leftovers are surprisingly delicious as a salad the next day - simply slice leftover steak into bite-sized pieces. Serve warm or cold.
Tip: If you want to make it vegan, use portobello mushrooms instead - just roast them with the veggies.
Serves 4 - 6.
Ingredients:
4 x 1-inch (2.5 cm) thick top sirloin steaks (about 1.5 lbs / 680 g)
¼ cup olive oil
¼ cup lemon juice
2 cloves garlic, minced
1 tsp sea salt plus more to taste
Ground black pepper to taste
2 lbs (900 g) baby potatoes, scrubbed and cut into bite-sized pieces
1 lb (450 g) carrots, peeled and cut into circles
1 lb (450 g) green beans, trimmed
1 yellow onion, chopped
Optional: Chopped parsley, for garnish
Directions:
Preheat the oven to 400°F (200°C) and lightly grease a large baking sheet.
In a large bowl, whisk together the olive oil, lemon juice, garlic, salt and pepper. Add the potatoes, carrots, green beans, and onion, and toss well to coat.
Place the veggies in a single layer on the baking sheet, and roast in the preheated oven for 25 - 30 minutes, stirring at least once to make sure they cook evenly. They will be done when they are tender. Remove from the oven and place on a plate, set aside.
Turn on the broiler. Generously season both sides of the steaks with salt and pepper and place on the baking sheet. Broil the steaks for about 4 - 5 minutes per side (medium - rare) or longer. Let the steak rest for 5 - 10 minutes before slicing.
Serve with the potatoes and veggies. Enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Sandra Kassel from Getty Images
Move at Work Challenge: Chair Stretching Sneak Peek
Move at Work Challenge: Legs & a Little Bit of Core Work Too With a Chair
Move at Work Challenge: Preview by the Lake with the Doggies
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