Move at Work Challenge: Strengthen the Space Between Your Shoulder Blades

Workout: Odd & Even Minutes

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and a Chair / Bench

Warm Up: 5 - 10 minutes

Perform the following 10-minute sets (includes 15 seconds for transition between sets), each having 2 exercises to alternate between. Odd minutes the first exercise and even minutes the second exercise. Allow 1 - 2 minutes rest between each 10 minute set. Rest if needed.

Set #1:

1. Burpees

2. Reverse Lunge to Front Lunge (alternating legs)

Example:

• 60 seconds Burpees

• 15 seconds Rest

• 60 seconds Reverse Lunge to Front Lunge (right leg)

• 15 seconds Rest

• 60 seconds Burpees

• 15 seconds Rest

• 60 seconds Reverse Lunge to Front Lunge (left leg)

• 15 seconds Rest

• Repeat

Rest 2 minutes between each set.

Set #2:

1. Butt Kick

2. Bench Dips

(continue in the same format as above for the rest of the sets)

Set #3:

1. Snow Angels

2. Alternating Lateral Side Lunges

Set #4:

1. Lateral Tap Downs

2. Plank

Set #5:

1. Spiderman Plank

2. Squats

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Antonio_Diaz from Getty Images 

Recipe: Spicy Avocado & Egg Toast

🥑This recipe will remind you why avocado toast became so popular a few years ago! 

This recipe makes for a great breakfast – or if you’re hungry, a delicious snack.

Makes 1 serving.

Ingredients:

• 1 slice sprouted grain bread

• 1 egg

• ¼ avocado, mashed

• 2 slices of tomato

• Salt & pepper to taste

• Dash of hot sauce

Directions:

1. Toast the bread and cook the egg in a nonstick pan. Place the toast on a plate and spread the mashed avocado over it. Cover with the tomato slices, and add salt, pepper, and hot sauce. Top with the egg. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by VeselovaElena from Getty Images

Move at Work Challenge: Beach Breathing Exercise

Move at Work Challenge: Prevent the Smartphone Hunch

Move at Work Challenge: Let's Dance to Get Some Blood Flowing

Workout: Combo Climb!!!!

Time: 45 - 60 minutes

Equipment Needed: White board or paper, weights suggested

Warm Up: 5 - 10 minutes

Stations:

Perform the first exercise for one rep and then the second exercise for one rep which counts as 1 full rep. Set up two cones/markers 200 feet apart for the run and shoulder exercises of this workout. Complete 4 stations performing 4 rounds (this will take up most of the time).

• 1st Station - Bench Sit to Step-Up on Bench (each leg)

• 2nd Station - Bicycles to Double Crunch

• 3rd Station - Triceps Bench / Chair Dips to Bicep Curl (if no weights for bicep curls - do push-ups instead)

• 4th Station - Deck Squat (modify - pullover sit-up with their weights) to Floppy Burpee

• 5th Station - Squat with an Overhead Press to a Jump Squat

1st Round:

Perform 10 reps total for each exercise at each station and then walk from cone-to-cone with shoulder press hold.

2nd Round:

Perform 15 reps total for each exercise at each station and then run cone-to-cone twice.

3rd Round:

Perform 20 reps total for each exercise at each station and then walk from cone-to-cone with alternating shoulder presses.

4th Round:

Perform 25 reps total for each exercise at each station and then run cone-to-cone twice.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Helgy

Recipe: 3-Ingredient Apple Oat Cookies

🍎Who doesn’t love a great cookie!? This one is healthy AND delicious … and is super simple to make!

You can add dried fruit or nuts. You also can use plain instant oats in this recipe, it might take a few minutes less to bake and the texture will be less oat-ier.

Makes 8 cookies.

Ingredients:

• 4 oz (150 g) applesauce sweetened

• 1 cup (80 g) rolled oats

• ½ tsp cinnamon

• Sprinkle of sea salt

Directions:

1. Preheat oven to 350°F/177ºC. Line a cookie sheet with parchment paper.

2. Add all 3 ingredients to a mixing bowl and mix thoroughly. 

3. Using a 2 Tbsp scoop, scoop out the dough and place it on the baking sheet, spacing the cookie about 2 inches (5 cm) apart. Press the dough down with the bottom of a glass.

4. Bake the cookies for 15-16 minutes. They will be done when the edges start to brown.

5. Remove from the oven and let cool. Enjoy!

6. (These will keep for several days in the refrigerator.)

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Move at Work Challenge: Prevent The Computer Hunchback When You Do This Move 20x per Day

Workout: Sprints & More Fun…

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and Cones / Markers

Warm Up: 5 - 10 minutes (VERY WELL! You don’t want to pull any muscles during the sprints!)

¼ mile Easy Run to Warm the Legs

Sprints: 10 minutes

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. The faster you sprint, the more recovery time you have in between sprints.

Rest as Needed.

Circuit #1:

Perform 60 seconds of each of the following exercises followed by 60 seconds of rest. Then complete 45 seconds of each exercise, followed by 45 seconds of rest. Then complete 30 seconds of each exercise, followed by 30 seconds of rest. Then complete 15 seconds of each exercise, followed by 15 seconds of rest.

• Grouchos - 4 forward and 4 backward - trying not to stand for the duration of the time

• Mountain Climbers

• Spiderman Push-Ups

• Bicycle Crunches - without upper body movement, just move the legs, keeping the hands under hips

• Rest

Rest as needed.

¼ mile Recovery Run.

Circuit #2:

Complete 3 rounds of the following exercises.

• 30 seconds Side Plank - left

• 30 seconds Lying Triceps Extension - stay in the side plank position, drop the right arm down

• 30 seconds Side Plank - right

• 30 seconds Lying Triceps Extension - stay in the side plank position, drop the left arm down

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Urbazon from Getty Images Signature