Move at Work Challenge: Stronger Core with a Chair at Work

Recipe: 5-Ingredient Easy Baked Salmon

👩‍🍳This salmon recipe makes a fast and easy weeknight meal. Just whisk together the marinade, let the fish soak up all the deliciousness, and bake!

You also can cook this on the grill at the same temp. Tastes great … and it’s super healthy.

Makes 4 servings.

Ingredients:

• 2 lb (900 g) salmon, skin on

• 2 Tbsp coconut aminos 

• 1½ Tbsp Dijon mustard

• 1 large clove of garlic, minced

• 3 Tbsp olive oil

Directions:

1. Place the salmon skin-side-down on a cutting board and cut into 4 portions. Place in a baking dish and set aside.

2. In a small bowl, whisk together the coconut aminos, Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later.

3. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC.  Line a sheet pan with parchment paper.

4. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes, until the salmon is cooked through.

5. Remove from the oven and brush the remaining marinade mixture over the salmon.

6. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by EzumeImages from Getty Images

Move at Work Challenge: Prevent the Dreaded Hunchback If You Sit at a Desk All Day

Workout: Mini-Challenge & Tabata Time!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Timed Round: 10 Minutes

Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.

• 8 Push-Ups - modified or regular

• 8 Reverse Lunges - each side

• 8 Floppy Burpees - use regular burpees as a modification

Rest 3 - 5 minutes.

Tabatas:

Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.

Tabata #1

• Squats

• Mountain Climbers

Tabata #2

• Bicycle Crunches

• V-Jumps

Ladder:

Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done. 

• Inchworms

• Standing Tuck Jumps

Glutes:

Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets. 

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg

• 45 seconds Fire Hydrants - left side

• 45 seconds Fire Hydrants - right side

Core:

Complete 2 - 3 sets of the following exercises.

• 30 seconds Jack-Knife Crunches - left leg straight

• 30 seconds Jack-Knife Crunches - right leg straight

• 30 seconds Rest

• 30 seconds Reverse Crunches

• 30 seconds Plank

• 30 seconds Rest

• 30 seconds Quadruped - left

• 30 seconds Quadruped - right

• 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by instaphotos

Recipe: Lucky Black-Eyed Peas Salad

🤩This salad is packed with protein … and also makes for a GREAT meal prep recipe. 

Tip: It tastes even better if you make this at least 8 hours ahead of time.

You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content!

Makes 2 main servings or 4 side servings.

Ingredients:

• 2 x 15 ounce (425 g) cans black-eyed peas

• 1 tomato, seeded and chopped

• 2 bell peppers, seeded and chopped

• ½ red onion, diced

• 1 carrot, chopped

• 1 stalk celery, chopped

• 1 Tbsp fresh parsley leaves, chopped

• 3 Tbsp apple cider vinegar 

• 2 Tbsp extra-virgin olive oil

• Sea salt and fresh ground pepper to taste

Directions:

1. Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside.

2. In a small bowl, whisk together the vinegar and olive oil, and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious!!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by caratt from Getty Images

Move at Work Challenge: Quads and Core from the Airplane

Move at Work Challenge: Balance Exercise from the Park

Workout: Deck of Cards Craze!

Time: 45 - 60 minutes

Equipment Needed: A Deck of Cards and a Stopwatch

Warm Up: 5 - 10 minutes

Below you will see the exercises attached to each card. Perform the exercise as you flip each card. Cards 2 - 9 are categorized by their suit and represent how many reps to do of that exercise. The face cards and jokers are based on the exercise stated below and should be performed for 60 seconds each when selected. Rest as needed:

Suits:

• Hearts - Burpees

• Diamonds - Push-Ups

• Spades - Hindu Squats

• Clubs - Russian Twists

Face Cards:

• Jacks - 60 seconds Jump Squats

• Queens - 60 seconds Mountain Climbers

• Kings - 60 seconds Body Saw Plank

• Aces - 60 seconds Floor Jacks (V-Jumps)

• Jokers - 60 seconds Superman Hold

Example:

• Flip an 8 of Hearts - 8 Burpees

• Flip a Jack of Spades - 60 seconds Jump Squats

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by MART PRODUCTION from Pexels

Move at Work Challenge: Improve Your Posture with These Moves

Recipe: Creamy Chicken and Mushrooms

Sometimes you just CRAVE a hearty comfort food meal. The problem is, they often take a long time to prep or aren’t the healthiest choices!

That’s why I’ve got a delicious recipe for you today that:

1) is actually healthy 

2) tastes like you simmered it for hours but takes less than 30 minutes!

(Bonus: it will be a huge hit with anyone who loves mushrooms.)

You can serve this one with a green salad or rice, or switch it up each time you make it!

Serves 4.

Ingredients:

• 4 x 4 oz (115 g) chicken cutlets

• Sea salt & pepper

• 2 Tbsp olive oil, divided

• 4 cups (280 g) mixed mushrooms, cleaned (sliced if large)

• ½ cup (120 ml) chicken broth

• ¼ cup (55 g) plain Greek yogurt

• ¼ cup (60 ml) unsweetened milk (your choice) 

• (optional) 2 Tbsp finely chopped fresh parsley

Directions:

1. Sprinkle the chicken with a small amount of sea salt and pepper. Heat 1 Tbsp olive oil in a large skillet over medium heat.

2. Place the chicken in the skillet and cook, turning once, until browned and cooked through, about 7-10 minutes (depending on how thick the chicken is). Remove from the pan and place on a plate.

3. Add 1 Tbsp of olive oil and the mushrooms to the pan and cook for about 4 minutes, stirring occasionally until any liquid is reduced. 

4. Increase the heat to medium-high and add the broth, continuing to cook for another 4 minutes, until the liquid has mostly evaporated.

5. In a small bowl mix together the yogurt and milk. Lower the heat to medium and stir in the yogurt mixture along with ¼ tsp each of salt and pepper.

6. Add the chicken back to the pan and stir to coat it with the sauce. 

7. Remove from the pan and serve the chicken topped with the sauce and sprinkled with optional parsley.

Let me know if you try this recipe!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by qssm from Getty Images