Workout: Beach Ready Belly!
Time: 45 - 60 minutes
Equipment Needed: Stopwatch
Warm Up: 5 - 10 minutes
Timed Circuits:
Perform as many rounds as possible of the following exercises with limited rest until the 5 minutes is over. Rest 2 - 3 minutes and then move to the next 5 minute timed circuit. After you complete the two circuits one time each, repeat the two circuits again.
Circuit #1: (5 minutes)
8 Frog Jumps
8 Snow Angels
8 Suicide Tap Downs
8 Butt Kicks
Rest 2 - 3 minutes.
Circuit #2: (5 minutes)
8 Suicide Push-Ups
8 Side Plank Tap Downs - left side
8 Side Plank Tap Downs - right side
8 Standing Tuck Jumps
Rest 2 - 3 minutes and then repeat the 2 circuits again.
Sprints:
Set up 2 cones about 50 feet apart. Sprint down to and back. Rest 5-10 seconds. And then sprint again. Repeat for 2 - 4 minutes total time.
Sit Ups:
Complete 50 sit ups in any number of sets until you have completed 50.
Core Finisher:
Complete 2 - 4 sets of the following exercises.
30 seconds Plank
10 seconds Recovery
30 Bicycle Crunches
10 seconds Recovery
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by gradyreese from Getty Images Signature
Recipe: Popcorn Crunch Mix
Looking for a simple recipe to jazz up your snacks for entertaining?
Give this one a try!
It’s sweet, salty, crunchy, and has just enough spice to make it crave-worthy.
Makes about 6 servings.
Ingredients:
10 cups (80 g) air-popped popcorn
Olive oil cooking spray
1 Tbsp taco seasoning mix
1 cup (120 g) pecans
1 cup (160 g) golden raisins
½ cup (60 g) toasted pumpkin seeds
Directions:
Place the popped corn in a very large bowl and lightly coat with nonstick cooking spray. Sprinkle the taco seasoning over the popcorn and stir lightly to coat. Stir in the remaining ingredients.
Serve!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Mo Abrahim from Pexels
Move at Work Challenge: Torso Stretch to Get Your Blood Flowing
Move at Work Challenge: Two Tips for Better Posture You Can Do In Your Car
Workout: Body Weight Circuit & Game
Time: 45 - 60 minutes
Equipment Needed: Cones / Markers and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Complete 2 - 3 sets of the following exercises. Allow 2 minutes rest between each set.
30 - 45 seconds Alternating Reverse Lunges
30 - 45 seconds Push-Ups
30 - 45 seconds Knees-to-Elbows
30 - 45 seconds Prisoner Squats
30 - 45 seconds V-Jumps
Circuit #2:
Use 2 cones / markers to mark off a start and end point about 50 feet apart. Allow 2 - 5 minutes rest after the last sprints have been completed and then REPEAT ONE MORE TIME.
Walking Lunges to Cone and Sprint Back
Bear Crawl to Cone and Sprint Back
Grouchos Forward to Cone and Grouchos Backwards Back
Side Shuffle Left Side to Cone and Right Side Back
Grapevine Karaoke Face the Left Going Down and Right Going Back
Sprint Down and Back
Rest 2 - 5 minutes
Circuit #2:
Use 2 cones / markers to mark off a start and end point about 40 - 50 feet apart. Complete each exercise down and back for 1 round total.
Bear Crawl
Bounding (skip with high knees)
Grapevine / Karaoke
Back Pedal Sprint
Rest 2 - 4 minutes.
Finisher:
Complete 1 - 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets if performing 2 sets.
30 seconds Body Saw Plank
30 seconds Straight Arm Plank
30 seconds Side Plank - left
30 seconds Side Plank - right
30 seconds Plank
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by fizkes from Getty Images Pro
Move at Work Challenge: Move Your Body with Me
Recipe: Cranberry Apple Crisp
Who doesn’t love a delicious fruit crisp for dessert?
This holiday-inspired cranberry-apple crisp takes just a few minutes to make… and it’s sure to be a hit.
Serves 8.
Filling Ingredients:
3 large apples, peeled, cored and chopped
2 cups (220 g) cranberries fresh or frozen
Juice of ½ orange
½ cup (95 g) coconut sugar
1 tsp cinnamon
Crisp Topping Ingredients:
1 cup (120 g) chopped pecans
1 cup (80 g) rolled oats (gluten-free, optional)
¼ cup (54 g) grass-fed butter, cut into small cubes
2 Tbsp maple syrup or honey
¼ tsp sea salt
Directions:
Preheat your oven to 375°F / 190°C and grease the inside of a 9x9 inch (23x23 cm) baking dish with coconut oil or butter.
In a medium bowl, combine the apples, cranberries, orange juice, sugar, and cinnamon. Toss until the apples and cranberries are well coated and pour the contents into the baking dish.
In another bowl, combine the pecans, oats, butter, maple syrup and sea salt and work together until it forms a crumbly topping. Sprinkle over the apples and cranberries, and place the baking dish into the oven. Bake for 45 - 50 minutes, until the mixture is bubbling and the top is brown.
Remove from the oven and let sit for at least 10 - 15 minutes before serving.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by rudisilll from Getty Images Signature
Move at Work Challenge: Massage Your Neck
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