Workout: Metabolic Training & More

Time: 45 minutes

Equipment Training: Kettlebells and/or Dumbbells

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Pull-Over Sit-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Skull Crushers

• 30 seconds Leg Hold

Rest as Needed.

Circuit #2: Metabolic Training

¼ mile Run and as soon as you are finished, choose one to do for 4 rounds as fast as you can:

• 50 Kettlebell Swings

• 50 Mountain Climbers

• 30 Sit-Ups

• 30 Box Jumps

Rest as Needed.

Circuit #3:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Inchworms

• 30 seconds Knees-to-Elbows

• 30 seconds Side Bends - left

• 30 seconds Side Bends - right

Finisher:

Complete 10 Down Dogs into Cobra.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Aleksandr Zamuruev / 500px from Getty Images 

Move at Work Challenge: Upper Body Movement and Beautiful Mountain Views

Recipe: Cowboy Christmas Caviar

You can serve this fiber-rich, veggie-packed “caviar” as a dip, salad, taco filling, or side dish.

Makes 8 large servings.

“Caviar” Ingredients:

• 2 (14-ounce) cans black-eyed peas, rinsed and drained

• 1 (14-ounce) can black beans, rinsed and drained

• 1 ½ cups (375 g) white corn kernels (thawed frozen or canned is fine)

• 6 Roma tomatoes, chopped, seeds removed

• 1 red bell pepper, sliced and chopped

• ½ small red onion, chopped

• ½ cup chopped cilantro

• 2 jalapenos, seeded, ribs removed, and finely chopped

• 1 avocado

Dressing Ingredients:

• ⅓ cup (80 ml) extra-virgin olive oil

• ¼ cup (60 ml) apple cider vinegar

• 1 ½ tsp Italian seasoning

• 1 tsp honey

• Sea salt & freshly ground pepper (to taste)

Directions:

1. Assemble the “caviar”: drain and rinse the black-eyed peas and black beans, thaw or rinse and drain the corn, and chop the tomatoes, pepper, onion, cilantro. And jalapenos.

2. Combine all of the “caviar” ingredients except the avocado in a large serving bowl.

3. Make the dressing: add all of the dressing ingredients into a mason jar and tightly secure the lid. Shake well to mix up the ingredients.

4. Pour the dressing over the “caviar” and let marinate for 20 minutes before serving. Just before serving, peel and dice the avocado and toss it into the salad.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Rus32 from Getty Images

Move at Work Challenge: The Perfect Move for Stronger Shoulders

Move at Work Challenge: Computer Hunch Stretches You Can Do at Home

Move at Work Challenge: Upper Body & Stretching Sneak Peek from the Canary Islands

Workout: Shoots & Ladders

Time: 45

Equipment Needed: Cones / Markers

Warm Up: 5 - 10 minutes

Ladder:

Complete a ladder from 10-to-1 of push-ups with mountain climbers with a little extra fun in the mix!

Set up 2 cones about 50 meters apart. 

At Cone #1: Perform 10 push-ups with 3 mountain climbers in between EACH push-up! (Example: 1 push-up, 3 mountain climbers, 1 push-ups, 3 mountain climbers, and so on). Then run to cone #2. Ladder down your push-ups every time you are at cone #1 (with 3 mountain climbers between each push-up).

• For Example: Your first time at cone #1, you will do 10 push-ups with 3 mountain climbers between each push-up. 

• Your second time at cone #1, you will do 9 push-ups with 3 mountain climbers between each push-up.

• And continue to ladder all the way down to 1 push-up and 3 mountain climbers.

At Cone #2: Perform one of the following: 20 kettlebell swings, 15 regular burpees, 15 double-unders (or attempts), or 15 standing tuck jumps. Then jog back to cone #1. The stated rep count at cone #2 stays CONSTANT and does not change. 

½ mile Jog to Finish and Rest as Needed

Cash Out:

Skill Practice

• 5 Turkish Get-Ups on each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by mihailomilovanovic from Getty Images Signature

Move at Work Challenge: Moves to Show Your Feet Some Love

Recipe: Smoked Salmon Avocado Bites

This simple appetizer recipe tastes like a special occasion but it’s so easy and healthy it deserves a place in your healthy snack rotation!

Makes 24 bites.

Ingredients:

• 2 medium seedless cucumbers

• 2 avocados

• Juice of 1 lime

• Dash of your favorite hot sauce

• 12 oz (340 g) smoked salmon

• 2 Tbsp chopped chives, for garnish

• Black pepper, for garnish

• Sea salt, to taste (optional)

Directions:

1. Wash the cucumbers and cut into slices about ¼ inch (6 mm) thick. Arrange on a serving platter.

2. Carefully cut the avocados in half and remove the pit. Remove the avocado flesh from the peel and place in a bowl, along with the lime juice and hot sauce. Mash the avocado mixture using a fork or the back of a spoon until it becomes creamy.

3. Spread a small amount of the avocado on each cucumber slice, and top with a small slice of smoked salmon (about ½ oz / 14 g). Sprinkle with a pinch of chives and black pepper and optional sea salt.

4. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by muratkoc from Getty Images 

Move at Work Challenge: Greetings from the Aspen Forest!