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The 100 Workout

The 100 Workout

  • 1:00 wall sit
  • 100 jumping jacks
  • 1:00 plank
  • 100 squats (!)
  • 1:00 jogging in place
  • 100 leg lifts

This sounds like it’s not a lot, but it actually took me at least 10 minutes to complete. The squats were killer. I would say repeat this 2 times if you want a more hardcore workout, but once is certainly enough.

“Leg lifts” = lay on your side, kick your leg up. I did 25 right, 25 left, 25 right, 25 left. These get hard towards the end.

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Quick Body Weight Workout

Do this workout 2-3 times before work in the morning or during the day, as desired.

  • 20 alternating lunges
  • 50 jumping jacks
  • 10 reverse crunches
  • 30 full sit ups
  • 50 jumping jacks
  • 20 reverse crunches
  • 30 mountain climbers

“Alternating lunges” = step back to a lunge with the right leg, then back to stand (this is one); step back to a lunge with the left leg, then back to stand (this is two); etc…

If any other names don’t make sense leave a comment and I will add descriptions.

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Homemade Unsweetened Ketchup Recipe

My sister and I were chatting today about how sugar sneaks into nearly everything, including random things like ketchup. I told her to make her own from tomato paste because she likes it on her eggs, but she didn’t have a recipe. Here you go sis! I’ve used this many times.

Homemade Unsweetened Ketchup Recipe

Ingredients

  • 6-oz tomato paste (1 can)
  • 1/4 to 3/4 cup water, depending on how thick you want it
  • 2 tablespoons apple cider vinegar
  • optional spices (1/2 teaspoon each): cumin, cinnamon, garlic powder, sea salt, black  pepper, dried onion
  • optional sweetener: stevia, honey, brown rice syrup

Directions

  • Combine all ingredients; mix with a whisk. Add more water slowly until you reach your desired consistency.

Makes 1 bottle of ketchup.

Prep time: <5 minutes.

Cook time: 0 minutes.

Cook’s note: try with this spinach potato frittata.

What’s your favorite thing to put ketchup on?

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Quick Cardio + Strength Workout

Do this workout 2-3 times in a row before work in the morning.

  • 30 jumping jacks
  • 5 pushups on your knees
  • 30 high knees (that’s 15 per leg, not 30 per leg)
  • 7 burpees
  • 10 (full) situps
  • 7 squats
  • 5 pushups (knees)
  • 10 situps
  • 5 pushups (knees)
  • 7 squats
  • 30 jumping jacks
  • 1 minute wall sit
  • 5 pushups (knees)
  • 30 high knees

This workout is good for strength training, cardio, and flexibility. For a cool-down: stand and fold over your legs, feet at hips width, for 2 full minutes. Sway side to side. Follow up with 5 minutes of silent meditation, repeating in your head the word “gentle”.

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Apple Squash Oatmeal Breakfast Bars (Whole Wheat, No Sugar) Recipe

Apple Squash Oatmeal Breakfast Bars (Whole Wheat, No Sugar) Recipe

Ingredients

  • 1/2 cup olive oil
  • 2 cups squash puree (homemade steamed + mashed kabocha squash)
  • 3 eggs
  • 1 tablespoon chocolate extract (or other extract of choice)
  • 3 cups whole wheat flour (or: 1 cup oat bran + 1 cup whole wheat flour + 1 cup white flour)
  • 1.5 cups finely chopped apple
  • 1 teaspoon salt
  • 1.5 teaspoons cinnamon (apple pie spice)
  • 1/2 cup sunflower seeds (or other nut)

Directions

  • Preheat oven to 375F, grease or butter a large flat baking pan.
  • In large bowl, combine oil, squash puree, eggs, and extract – mix well.
  • In a medium bowl, mix together the flours, apple, salt, cinnamon, and sunflower seeds.
  • Add dry ingredient mix to the wet ingredients; you can mix it with your (clean) hands if that is easier than with a spoon.
  • Spread dough (it’s thick) onto the baking pan. Bake for 45 minutes.

Makes 24 bars.

Prep time: 15 minutes.

Cook time: 45 minutes.

113 calories per bar.

Cook’s note: try serving it spread with butter or whipped cream cheese.