Move at Work Challenge: Slow Down & Take Care of Your Mind by the River with Me
Workout: Upper Body Blaster (& Core Stability)
Time: 60 minutes
Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers
Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)
Circuit #1:
Complete 3 sets of the following exercises.
30 seconds Pull-Overs
30 seconds 1-Arm Flys - right
30 seconds 1-Arm Flys - left
30 seconds Jumping Jacks (but touch the ankles at the bottom
30 seconds Rest
Rest 1 - 2 minutes
Circuit #2:
Complete 3 sets of the following exercises.
30 seconds KB Sit-Ups - left
30 seconds Superman Hold
30 seconds KB Sit-Ups - right
30 seconds V-Jumps
30 seconds Rest
Agility Training:
Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover and rest as needed. Complete 2 sets.
Grapevine (face left) to Cone and Jog Back
Grapevine (face right) to Cone and Jog Back
Shuffle (face left) to Cone and Jog Back
Shuffle (face right) to Cone and Jog Back
1-Legged Bounding (face left) to Cone and Jog Back
2-Legged Bounding (face right) to Cone and Jog Back
Bear Crawl to Cone and Jog Back
Backwards Jog Down and Jog Back
Sprint Down AND Sprint Back
¼ mile Recovery Jog
Core Circuit:
Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.
30 seconds Hip Bridges
30 seconds Quadruped - alternating
30 seconds Windmills - left
30 seconds Windmills - right
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Sergey Nazarov
Move at Work Challenge: The Grasshopper Stretch to Help with Back Stiffness
Recipe: Berry-Nut Instant Oatmeal
Ready for a yummy make-ahead breakfast … an easy pre- or post-workout snack … or an overnight yogurt parfait recipe!?
Well, you’ve got it – and this recipe can cover all three of those things!
You can make this Berry-Nut Oatmeal jar right before serving or whip it up ahead of time.
You can even stash one in your desk at work for a fast meal on hectic days.
Fact about instant oatmeal: it contains about the same nutrients as regular oats … but it gets a bad rap because it’s usually packed with added sugars.
Since you’re making your OWN mix with this recipe, you can avoid all that extra sugar.
Try experimenting with different nuts and berries! Or instead of stirring in the hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight).
Your instant oatmeal mix will keep for 4-6 weeks in a cool, dry place.
Ingredients:
(serves 1)
½ cup (40 g) instant oatmeal
2 Tbsp freeze-dried strawberry or blueberry
1 tbsp chopped nuts (walnuts, almonds, pecans, etc.)
1 tbsp chia seed (I also like to add hemp seeds)
¼ tsp cinnamon (to taste)
½ to 1 tsp coconut sugar, to taste (or other dry sweetener)
½ cup (120 ml) boiling liquid (water or your favorite milk)
Directions:
Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time.
When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. It’s time to eat!
Enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by destillat from Getty Images
Move at Work Challenge: Obliques, Shoulders, Back, and Balance
Move at Work Challenge: Neck and Shoulder Stretching 5-Minute Break
Move at Work Challenge: Improve Your Posture for Typers
Workout: Leg & Cardio Blaster
Time: 45 minutes
Equipment Needed: Dumbbells, Bench / Chair, and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Perform 5 rounds for time with the following exercises with limited rest until the time is up.
5 Pistol Squats Per Side - negatives only and modify over a bench if needed
10 Dips
15 Double-Unders - attempts count as reps
Rest 2 - 4 minutes
Circuit #2:
Complete 3 sets of the following exercises.
30 seconds 1-Legged Deadlifts - left
30 seconds 1-Legged Deadlifts - right
30 seconds Russian Twists
30 seconds Mountain Jumpers
30 seconds Rest
Recovery: 100 m Farmers Walk
Rest as Needed.
¼ mile Recovery Jog
Circuit #3:
Complete 3 sets of the following exercises.
30 seconds Lateral Lunges - left
30 seconds Lateral Lunges - right
30 seconds Woodchops - 15 seconds each side
30 seconds Inchworms
30 seconds Rest
Circuit #4:
Complete 3 sets of the following exercises.
30 seconds Abduction - each side
30 seconds Fire Hydrants - each side
30 seconds Donkey Kicks - each side
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by photology2000