Workout: Functional Total Body Blaster
Time: 45 - 60 minutes
Equipment Needed: Cones / Markers and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Set up two cones 50 - 75 feet apart. Perform 2 sets, allowing 2 - 4 minutes rest between sets.
15 - 20 Walking Lunges (each side)
30 - 60 seconds Wall Sit or Squat & Hold
Sprint 50 - 75 feet from First Cone to Second Cone
10 Burpees at Second Cone
Sprint Back to First Cone
Rest 2 - 4 minutes.
Circuit #2: Boxes
Set up 4 cones / markers in a square 20 - 30 feet apart. Sprint between each cone in order, stopping to complete each exercise at the designated cone. Complete 4 - 5 rounds of each exercise around the square.
Cone 1: 20 Crunches
Cone 2: 15 Push-Ups
Cone 3: 20 Supermans
Cone 4: 20 Jumping Jacks
Rest 2 - 4 minutes.
Circuit #3:
Perform 2 sets, allowing 2 - 4 minutes rest between sets.
32 Body Weight Squats - 8 fast tempo, 8 slow tempo, 8 fast tempo, 8 slow tempo (with no rest)
45 seconds Mountain Climbers
45 seconds Alternating Front Kicks
45 seconds Plank
Rest 2 - 4 minutes.
Sprints:
Set up 2 cones 50 - 100 feet apart. Sprint to cone and back. Rest 5 - 10 seconds. Then sprint again. Do this for 2 minutes total.
Rest 2 - 4 minutes.
Core:
Complete 2 - 3 sets of the following exercises.
30 seconds Scissor Kicks
30 seconds Flutter Kicks
30 seconds Bicycle Crunches
30 seconds Spiderman Plank
3 x 10 seconds Hold Hip Bridges
30 - 60 seconds Rest
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by torwai from Getty Images
Recipe: Black-Eyed Peas & Greens
This recipe will help you ring in the new year with good luck and good health! Although it’s traditionally served with collard greens (which takes 45 minutes to cook), you can save time by using spinach or kale, which cook up in just a few minutes.
Serves 6.
Ingredients:
2 Tbsp avocado oil
1 yellow onion, finely chopped
2 garlic cloves, minced
5 cups (215 g) of collard greens or other hearty greens (Swiss chard, kale, spinach, etc.)
½ cup (120 ml) vegetable broth (plus more if desired)
2 15-ounce (425 g) cans black-eyed peas, drained and rinsed
2 Tbsp apple cider vinegar
¼ tsp crushed red pepper
Sea salt & freshly ground pepper, to taste
Directions:
In a large heavy skillet over medium heat, warm the oil. Add the onion and cook for 3 - 4 minutes, until it starts to soften. Add the garlic and cook for 1 - 2 minutes until it becomes fragrant but doesn’t scorch.
Add half of the greens to the skillet with ½ cup (120 ml) of the vegetable broth. Cover until the greens start to wilt and then add the remaining greens and continue to cook until they reach your desired level of tenderness, stirring occasionally and adding more broth if necessary.
Spinach and Swiss chard will take just a few minutes, kale can take 10+ minutes, and collards can take upwards of 45 minutes, depending on how tender you prefer your greens.
When the greens are done, stir in the rinsed & drained black-eyed peas and cook until heated through. Add the vinegar, red pepper, and salt and pepper to taste. Serve and enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by mpessaris from Getty Images Pro
Move at Work Challenge: Obliques In Under a Minute
Move at Work Challenge: Torso Stretch at Work
Workout: Perfect 10!!!
Time: 45 - 60 minutes
Equipment Needed: Bench / Chair and a Stopwatch
Warm Up: 5 - 10 minutes
Timed #1: 10 minutes
Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.
10 Squats (with optional lateral leg raises) - 5 per side
10 Walking Lunges - 5 per leg
10 Alternating High Knees
¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)
Rest 2 - 4 minutes
Timed #2: 10 minutes
Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.
10 Jump Squats
10 Push-Ups
10 Mountain Climbers
¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)
Rest 2 - 4 minutes
Timed #3: 10 minutes
Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.
10 Floppy Burpees (or regular burpees)
10 Bench Dips (or tricep push-ups if you don’t have access to benches)
10 Bird Dogs (alternating 5 per side)
¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)
Rest 2 - 4 minutes
Finisher:
Finish with 60 seconds of each of the following exercises then REPEAT for 2 sets total.
30 seconds Jumping Jacks
30 seconds Floor Jacks
30 seconds Power Jacks
30 seconds Recovery
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by kovaciclea from Getty Images Signature
Move at Work Challenge: Do This Stretch If You Sit In Front of the Computer at Work
Recipe: Paleo Slow Cooker Brisket with Onion Gravy
Makes 6 servings.
Ingredients:
1 Tbsp sea salt
2 Tbsp coconut oil
1 3-lb (1.4 kg) beef brisket
3 white onions, thinly sliced
6 cloves garlic, minced
½ tsp salt
⅔ cup apple cider vinegar
1 cup bone broth
1 ½ tsp dried thyme
1 tsp dried marjoram
1 ½ tsp dried rosemary
½ tsp pepper
1 Tbsp honey
Directions:
Salt the brisket on all sides. In a large skillet, heat oil to medium high. Brown the meat on all sides. Remove from the skillet and set aside.
Add the onions and cook, stirring frequently, until the onions begin to soften, about 4 minutes. Add the garlic and cook for another minute or two, so that it caramelizes but doesn’t burn.
Place the brisket and the onions in your slow cooker. Add the vinegar, bone broth, thyme, marjoram, rosemary, and pepper, being sure to spoon some of the liquid over the meat.
Cover and cook on low heat for 8 - 10 hours or high heat for 4 hours. Optional: occasionally spoon some of the liquid over the top of the brisket.
When the brisket is very tender, transfer it to a serving plate and pour the liquid into a saucepan. Stir in the honey and place the saucepan on the stove over high heat. Let it simmer for 10 minutes. The mixture will thicken and reduce by about half.
Carefully taste and add more honey or salt if desired. Slice the brisket into ½-inch (1 cm) thick pieces and drizzle the gravy over it. Serve and enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Msaandy033 from Getty Images
Move at Work Challenge: Short Break to Take Care of Your Body
Workout: 100’s Workout!
Time: 45 - 60 minutes
Equipment Needed: Bench / Chair
Warm Up: 5 - 10 minutes
Rules:
Complete 100 reps for each of the 10 following exercises. Each exercise can be broken down into any set / rep count (as long as you reach 100 reps of each exercise). Example: 4 sets of 25 reps, 5 sets of 20, 10 sets of 10 reps, etc… Challenge to perform at your best pace possible and rest only as needed.
Do not skip any exercises but modify where necessary.
You can also use this as a timed fitness test. Record your score and try to beat it at a later date.
Prisoner Squats
One-Leg Reaches / One-Leg Touches - 50 per side
Push-Ups - can use any modification
Spiderman Plank - each leg moves in 50 times
Burpees - regular or floppy
Russian Twists
Bench / Chair Dips
Power Jacks
Bench Crunches or Modified V-Ups
V-Jumps
Finisher:
Complete 4 sets of the following exercises. Allow 30 seconds rest between each completed set.
10 Jackknife Crunches - left leg straight
20 Bicycle Crunches
10 Jackknife Crunches - right leg straight
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Yevhan