Workout: Cardio Craziness
Time: 45 minutes
Equipment Needed: Box / Bench and a Battle Rope / Medicine Ball
Warm Up: 5 - 10 minutes
Challenge:
This doesn’t look like much but it is KILLER! 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! Complete 3 rounds of the following exercises.
25 Box Jumps (or 75 touches)
30 Push-Ups
35 Burpees - regular
40 Straight-Leg Sit-Ups
Battle Ropes to Fatigue (or sub with medicine ball slams)
¼ mile Run
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Syda Productions
Move at Work Challenge: Follow Along for 1 Minute at Work to Feel Better
Recipe: Vegan Baked Apples
This healthy comfort food dessert has all the flavors of the holidays… and it couldn’t be easier to assemble!
Serves 6.
Ingredients:
3 apples
¼ cup (35 g) coconut sugar
¼ cup (20 g) rolled oats (gluten-free, optional)
1 Tbsp almond butter
¼ cup (30 g) slivered almonds
½ tsp cinnamon
¼ tsp nutmeg
1 cup (240 ml) water
Directions:
Preheat your oven to 375°F / 190°C.
Wash the apples and slice them in half lengthwise (along the core). Scrape out the core with a spoon and place the apple, flesh side up, in a baking dish.
In a small bowl, mix together the sugar, oats, almond butter, almonds, cinnamon, and nutmeg. The mixture will resemble a crumble topping.
Spoon the mixture into each apple core by heaping tablespoons. Pour 1 cup / 240 ml of water around the apples and place in the oven to bake until cooked through, about 25 - 30 minutes.
Remove and serve as-is or with yogurt. So good!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Hana-Photo from Getty Images
Move at Work Challenge: Stand Up for These Moves for Your Hips
Move at Work Challenge: 5 Min Break for Shoulder and Neck Stretches
Move at Work Challenge: Loosen Up Those Tight Hips
Workout: Sprints & Then Top It Off
Time: 45 - 60 minutes
Equipment Needed: Dumbbells and Cones / Markers
Warm Up: 5 - 10 minutes (REALLY well with joint mobility and active stretching)
Sprints:
Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone. Walk back to the starting line for recovery and repeat when you are ready to go again. Do this a total of 8 time (8 sprints and 8 walks).
Rest as Needed (4 - 7 minutes)
Challenge:
Complete this circuit at one time in your best time possible (with perfect form). Modify when necessary. Complete 1 round ONLY - for time.
50 Squats
40 Front Raises (on each side)
30 Bicep Curls
20 Double Unders or 80 Singles
10 Inchworms
Rest as Needed (3 - 6 minutes).
Finisher:
Complete 1 - 2 sets of the following exercises.
30 Abduction (15 full range straight to 15 top ½ of range) - left side
30 Abduction (15 full range straight to 15 top ½ of range) - right side
20 Fire Hydrants - left
20 Fire Hydrants - right
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Jacob Lund
Move at Work Challenge: Short Video for Seated Abs and Legs
Recipe: Crispy + Baked Brussels Sprouts Latkes
A tasty take on traditional potato latkes - made with brussels sprouts, which are excellent for your digestive health!
They are surprisingly craveable.
Time-saving tip: buy pre-shredded brussels sprouts if available at your grocery store.
Makes about 24 latkes.
Ingredients:
Avocado or olive oil cooking spray
3 Tbsp rolled oats
4 cups (450 g) shredded Brussels sprouts
1 small onion, diced into very small pieces
1 tsp Pink Himalayan sea salt
½ tsp freshly ground black pepper
½ tsp crushed red pepper
2 large eggs, whisked
Directions:
Preheat your oven to 450°F / 230°C. Line two baking sheets with parchment paper, and spray liberally with cooking spray.
Place rolled oats in a high-speed blender or food processor and process until it forms a flour-like consistency. Remove from the blender or processor and place in a large mixing bowl.
If your Brussels sprouts aren’t already shredded, place them in a food processor and pulse until shredded.
Add the sprouts and onion to the bowl with the flour and add the salt, pepper, and crushed red pepper. Stir to combine, and then add the whisked eggs, and continue to stir until the eggs are incorporated.
Using a large spoon (about 2 Tbsp-sized), scoop the mixture from the bowl and place on the baking sheet in small mounds about 1 inch / 2.5 cm apart.
Flatten the latkes out using a fork or spatula. Give them a quick spray with avocado or olive oil and place them in the oven, baking for 10 minutes. FLip them over and bake for another 10 minutes. They will be done when they are crispy and golden
Serve topped with plain Greek yogurt, applesauce, guacamole, or your favorite sauce.
Tip: You can reheat these in the oven at 450°F / 230°C for 10 - 12 minutes.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by id-art from Getty Images