Workout: Killer Birthday Workout!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Box / Bench

Warm Up: 5 - 10 minutes (make sure you warm up and stretch really well for this one)

Challenge:

Complete this circuit in your BEST time possible. I did this workout for someone who turned 28, but you can change the number of reps based on your age. There is no designated rest, so make sure you rest as needed. This one doesn’t look so bad but it is deceiving! Complete 4 rounds of the following exercises.

• 28 Box Jumps

• 28 Presses (14 per side)

• 28 Wipers

• 28 V-Jumps

• 28 Rows (14 per side)

• 28 Russian Twists

• 200 meter Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Oleksandra Polishchuk from madproduction 

Move at Work Challenge: Core Moves You Can Do Anywhere... Even On an Airplane

Recipe: Mocha-Banana Coffee Smoothie

I’ve got a delicious smoothie recipe that will start off your day great, too!

It’s a crave-worthy mocha-banana coffee smoothie…

And it makes for a great on-the-go breakfast or pre- or post-workout mini-meal.

It couldn’t be any easier to make. Just remember to set aside some of your leftover brewed coffee in the fridge ahead of time!

Also, before you “make that face”, yes... that’s cauliflower in the ingredients list. 🤩

It’s a great way to sneak some veggies into your smoothie. I promise you won’t even taste it.

NOTE: depending on how thick (or thin) you like your smoothie, you might want to adjust the amount of milk you add.

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Makes 1 serving.

Ingredients:

• ¾ cup (180 ml) cold brewed coffee

• ¼ cup (60 ml) unsweetened non-dairy milk (more if necessary)

• ½ cup (55 g) frozen cauliflower florets

• 1 medium frozen banana, chopped

• ½ Tbsp cacao powder

• ½ tsp vanilla

• 1 scoop chocolate protein powder (optional)

• 2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)

• Pinch of sea salt

Directions:

1. Place all of the ingredients in a high-speed blender and blend until smooth. 

2. Pour into a glass and enjoy.

I hope you love this one (even the cauliflower!).

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nadianb

Move at Work Challenge: Lower Body + Balance

Move at Work Challenge: Dynamic Stretching + Lower Body Moves

Move at Work Challenge: Shoulder Work Robot Moves

Workout: Oxygen is a Commodity (Challenge!)

Time: 45 minutes

Equipment Needed: Rope / Medicine Ball and a Pull-Up Bar / Dumbbells

Warm Up: 5 - 10 minutes

Challenge:

Complete this circuit in your BEST time possible. There is no designated rest so make sure you rest as needed. Modify where necessary. This is one of my Faves!!

• 1 mile Run

• 75 Rope Slams (sub with medicine ball slams if no rope)

• 50 Bicycle Crunches

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

• ½ mile Run

• 50 Rope Slams (sub with medicine ball slams if no rope)

• 40 Bicycle Crunches

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

• ¼ mile Run

• 25 Rope Slams (sub with medicine ball slams if no rope)

• 30 Bicycle Crunches

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

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canvaby lagunaguiance from Getty Images Signature

Move at Work Challenge: Full Body Simon Says Edition

Recipe: Cherry-Kombucha Mocktail

Here’s a bonus mocktail recipe that not only looks and tastes festive … but it’s also packed with antioxidants and gut-friendly probiotics. 

If you can’t find ginger kombucha, try a berry- or cherry-flavored variety. 

You can also use fresh or frozen cherries – just be sure to pit them first.

Makes 2 servings.

Ingredients:

• 1” (2.5 cm) slice of fresh ginger, thinly sliced

• 1 sprig of fresh rosemary

• ¼ cup (60 ml) 100% tart cherry juice (no sugar added)

• Juice of 1 small lime

• 1 x 12-oz (355 ml) bottle of ginger, berry, or cherry kombucha

• For garnish: pitted cherries and/or ginger slices 

Directions:

1. In a mason jar or shaker, muddle the ginger and rosemary. Slowly stir in the cherry juice, lime juice, and kombucha.

2. Pour into ice-filled glasses, straining if necessary, and add optional garnish.

3. And enjoy! 

You’re going to love it!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Zagardinova from Getty Images

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