Workout: Monster Partner Challenge

Time: 45 minutes

Equipment Needed: 2 Friends, Battle Rope / Medicine Ball, Box / Bench, Kettlebells (optional), and a Bar for Pull-Ups (optional)

Warm Up: 5 - 10 minutes

Challenge: 

Find two friends to join you. Perform the following exercises as a TEAM to complete the total number of reps (not as individuals). Modify and scale if necessary. 

If you do not have a workout partner, just divide the number of reps by 3!

Complete 2 rounds as fast as possible and with perfect form!

• ½ mile Run (as a Team!)

• 200 Battle Rope Slams (or medicine ball slams)

• 120 Box Jumps to Burpees - This is ADVANCED, modify when necessary

• 120 Push-Ups

• 120 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)

• 120 Squat & Press (with kettlebells if possible)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Creativa Images

Move at Work Challenge: Upper Body Moves You Can Do at Work

Recipe: Meal Prep Vegan Superfood Bowl

This Superfood Bowl comes together fast using <gasp> convenience foods! 

In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner.

If you want to add more protein, just add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. 

NOTE: You don’t have to buy pre-made ingredients – you can cook everything from scratch ahead of time if you want!

Makes 4 servings.

Ingredients:

• 8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked)

• ½ cup (120 g) of hummus

• 2 Tbsp fresh lemon or lime juice

• 5 oz (140 g) package baby spinach, rinsed

• 8 oz (225 g) package cooked refrigerated baby beets (produce section)

• 1 cup (140 g) frozen shelled edamame, thawed

• 1 avocado (slice right before serving)

• ¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds)

Directions: 

1. Prepare the quinoa according to the package directions.

2. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside.

3. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. 

4. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices.

Yum!

I hope this recipe makes your lunches easier and more delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva from Illia Kaminetskyi from Getty Images

Move at Work Challenge: Strengthen Your Shoulders at Work

Move at Work Challenge: Balance and Core with a Chair

Move at Work Challenge: Gross Reservoir Upper Body Moves Sneak Peek

Workout: Jack of All Trades Challenge

Time: 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Challenge:

Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary. This workout is great! 

• ¼ mile Run

• 50 Jackknives - on EACH side

• ¼ mile Run

• 40 Rows - on EACH side

• ¼ mile Run

• 30 Double Unders (or 100 Singles)

• ¼ mile Run

• 20 meter Bear Crawl (a distance of 40 m)

• ¼ mile Run

• 10 Pistol Squats - EACH side - negatives only if needed and modify over a bench

• ¼ mile Run

Rest 3 - 6 minutes or as needed.

Finisher:

Complete 1 - 2 rounds.

• 30 seconds Side Plank - left

• 30 seconds Side Plank - right

• 30 seconds Alternating Quadruped

• 3 x 10 second Holds on Hip Bridges

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by aldomurillo from Getty Images Signature

Move at Work Challenge: Seated Moves to Release Tension in Upper Back & Neck

Recipe: Big Mac in a Bowl

FACT: Sometimes you just want to sit down and eat a big meal.

But chances are, you do NOT want that “I can’t believe I ate the whole thing” feeling when you’re done … when all you want to do is curl up and take a nap!

Well today, I’ve got a SUPER DELICIOUS lunch or dinner recipe that’ll make a HUGE amount of food that will fill you up, without leaving you feeling too full or bloated after.

Welcome to your Big Mac in a Bowl!

It’s a healthier choice because 1) it has a tasty (but lighter) dressing and 2) it’s bulked up with vegetables (your choice of shredded lettuce, coleslaw, or broccoli slaw).

1 Serving

Ingredients:

• 4 oz (115 g) lean ground meat (beef, chicken, or turkey)

• ½ small onion, chopped

• Salt and pepper, to taste

• 3 cups (150 g)  shredded lettuce or coleslaw

• 3 dill pickle slicers or a spear, chopped 

• 2 Tbsp shredded cheddar cheese (optional)

• ½ large tomato, chopped

Special Sauce Ingredients: 

• 2 tbsp plain Greek yogurt

• 1 Tbsp mayo

• ½ tbsp ketchup

• 1 tsp mustard

• ½ tbsp relish

• ½ tsp onion powder

• Salt & pepper, to taste

Directions:

1. Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through.

2. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside.

3. Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy!

4. Try this and let me know how you like it!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by juliedeshaiesphotos

Move at Work Challenge: Upper Body & Back Strengthening in the Mountains