Uploaded October 2017 | Updated September 2026, 3 hours ago
If you enjoyed this recipe you'll probably like my recipe book :)
18$ available here: christinesalus.com/this-is-how-i-eat
my instagram account: @christinesalus
Recipe:
-1.5 cups buckwheat groats (apparently you can use buckwheat flour, however I have not tried this or any other substitutions)
1/4 cup chia seeds
1 cup water
1/2 tsp salt
1.5 tsp baking powder
1) Soak buckwheat groats overnight in plenty of water, or at least for 2 hours
2) Rinse buckwheat thoroughly and place in food processor (blender would work fine as well)
3) place chia seeds in a bowl and add 1 cup water. Allow to sit for 10-20 min until a gooey texture is achieved.
4)Preheat oven to 330F
5) Add remaining ingredients to food processor and process until mostly smooth but still a little bit chunky.
6) Place mixture in a loaf pan lined with parchment paper.
7) Bake for about 1 hour and 20 minutes. Individual ovens vary, so it could be anywhere from 1 hour 15 min to 1 hour 30 min.
8) Wait 30 min or so before slicing (if you can :P )
MUSIC by Vexento: youtube.com/watch?v=cOoGIy4C5eY
If you enjoyed this recipe you'll probably like my recipe book :)
18$ available here: christinesalus.com/this-is-how-i-eat
my instagram account: @christinesalus
Recipe:
-1.5 cups buckwheat groats (apparently you can use buckwheat flour, however I have not tried this or any other substitutions)
1/4 cup chia seeds
1 cup water
1/2 tsp salt
1.5 tsp baking powder
1) Soak buckwheat groats overnight in plenty of water, or at least for 2 hours
2) Rinse buckwheat thoroughly and place in food processor (blender would work fine as well)
3) place chia seeds in a bowl and add 1 cup water. Allow to sit for 10-20 min until a gooey texture is achieved.
4)Preheat oven to 330F
5) Add remaining ingredients to food processor and process until mostly smooth but still a little bit chunky.
6) Place mixture in a loaf pan lined with parchment paper.
7) Bake for about 1 hour and 20 minutes. Individual ovens vary, so it could be anywhere from 1 hour 15 min to 1 hour 30 min.
8) Wait 30 min or so before slicing (if you can :P )
MUSIC by Vexento: youtube.com/watch?v=cOoGIy4C5eY
![POWER HOUR - 60 MIN YOGA, STRENGTH & HIIT
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat http://christinesalus.com/this-is-how-i-eat/
[A collection of my favourite easy, high protein plant-based meals]
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels)
www.christinesalus.com/hiitcamp
Bands etc. I recommend on Amazon
https://www.amazon.com/shop/influencer-8560b8d2?ref=ac_inf_hm_vp
Workout Breakdown:
Part 1: Yoga (complete 2 rounds) (50:10)
1) cat cow (rotational cat cow in round 2)
2) down dog to plank to baby cobra
3) low lunge with twist (right side)
4) low lunge with twist (left side)
5) 1 leg down dog, knee to elbow (right)
6) squat and twist (cossack squats in round 2)
7) 1 leg down dog, knee to elbow (left)
8) dolphin plank (1 legged alternating dolphin plank in round 2)
9) crab (hip thrusts in round 2)
10) headstand (side plank if not practicing headstand)
Part 2: Strength (50:10) Complete 2 rounds
1) weighted cossack squats
2) plank row (right)
3) goblet squats
4) plank row (left)
5) SL deadlift (right)
6) 1 pushup, 1 pike pushup
7) SL deadlift (left)
8) tricep dips
9) weighted glute bridge
10) rear delt flies
Part 3: HIIT (50:10) 1 round
1) 4 x squat jump, 4 oblique mountain climbers
2) 4 x plank jack, 1 commando plank
3) 4 x lunge hop, 1 forward lunge (right)
4) toe touch jacks
5) 4 x lunge hop, 1 forward lunge (left)
6) ball pass
7) 2x shuffle, squat jump
8) ham curls w/ stability ball
9) knees in w/ stability ball
10) high knees POWER HOUR - 60 MIN YOGA, STRENGTH & HIIT](https://i.ytimg.com/vi/BXhff8YfPVw/mqdefault.jpg)

![Old School 800 Calorie Blast // Full Body HIIT
Online Coaching with me - info & application form here: www.christinesalus.com/coaching
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat
[A collection of my favourite easy, high protein plant-based meals]
http://christinesalus.com/this-is-how-i-eat/
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
www.christinesalus.com/hiitcamp
6 Week Challenge (Intermediate to Advanced)
https://www.youtube.com/channel/UCuMji705UQm_gX7NRUcyPPg
***This channel is a paid subscription channel and is not available in all countries. If it is not available in your country, please email me at christinesalus@gmail.com for another option.
Workout Breakdown:
Part1: 50:10
1) jumping jacks
2) squat and rotate
3) 3 way lunges
4) bird-dog
5) glute bridge
6) walk-out burpees
7)2 lateral walks, 2 jump squats
8) banded hip thrusts
9) 1 commando plank, 1 star jump
10) 4 squat jumps, 4 switch lunges
Part 2: 10 Min Upper Body AMRAP circuit
1) 3 manmakers
2) 10 SL dips (left leg elevated)
3) 20 KB swings
4) 10 SL dips (right leg elevated)
Part 3: HIIT Cardio (50:10) repeat 2x
1) speed skaters
2) 2 plank hops, 1 pop squat
3) SL burpee, 4 switch lunges
4) V-Jump, heel click, switch
5) 10 mountain climbers, tuck jump across
Part 4: Lower Body AMRAP circuit
1) sumo squat + squat jump (10 reps)
2) Front lunge, side step up (right leg) (10 reps)
3) Frog pumps (15)
4) front lunge, side step up (left leg) (10 reps)
Part 5: HIIT Cardio + Abs (50:10) Repeat 2x
1) frog jump, plank hop, 2 shoulder taps
2) banded bird-dog
3) sliding plank walk
4) hamstring curl w/ sliders
5) SA reach with sliders
FINISHER Combo: 15 reps
-squat and press, curtsy lunge (right leg), squat and press, curtsy lunge (left leg) Old School 800 Calorie Blast // Full Body HIIT](https://i.ytimg.com/vi/C0uzEMnxqr8/mqdefault.jpg)
![Glute Burnout Cardio Finisher // HIIT
Online Coaching with me - info & application form here: www.christinesalus.com/coaching
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat http://christinesalus.com/this-is-how...
[A collection of my favourite easy, high protein plant-based meals]
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
www.christinesalus.com/hiitcamp
6 Week Challenge (Intermediate to Advanced)
https://www.youtube.com/channel/UCuMj...
***This channel is a paid subscription channel and is not available in all countries. If it is not available in your country, please email me at christinesalus@gmail.com for another option.
Workout Breakdown: (burns about 200 calories)
Complete 2 rounds of the following: (50:10)
1) SL hip thrust (right leg)
2) banded bird-dog
3) SL hip thrust (left leg)
4) Hip abduction + glute kickback (right leg round 1, left leg round 2)
5) 3 squat pulses, 3 full squats, 3 squat jumps
6) banded lateral walks
Repeat 2x:
15 reps frog pumps
10 reps squat jumps Glute Burnout Cardio Finisher // HIIT](https://i.ytimg.com/vi/C8UpDAgWgsk/mqdefault.jpg)



![SILENT Metabolism Boosting Busy Morning HIIT
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat http://christinesalus.com/this-is-how-i-eat/
[A collection of my favourite easy, high protein plant-based meals]
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
www.christinesalus.com/hiitcamp
6 Week Challenge (Intermediate to Advanced)
https://www.youtube.com/channel/UCuMji705UQm_gX7NRUcyPPg
***This channel is a paid subscription channel and is not available in all countries. If it is not available in your country, please email me at christinesalus@gmail.com for another option.
Workout Breakdown: (burns about 200-300 calories)
Complete 1 round of the following exercises (or 2 rounds if you want a longer workout) (50:10)
1) 3 way lunge (right)
2) 3 way lunge (left)
3) bird-dog
4) glute bridge
5) 2 push-ups, 2 pikes, 2 abductions (with sliders)
6) hip thrusts w/ weight
7) plank step over w/ elevated pike pushup
8) hamstring curls w/ sliders
9) 4 rows, 2 pushups, 1 lateral raise
10) Single leg hip thrust (right leg)
11) goblet squat w/glute raise (right leg)
12) single leg hip thrust (left leg)
13) goblet squat w/ glute raise (left leg)
14) 2 plank rows, 2 bicep curls
15) KB swings
16) pendulum lunge (right)
17) baby plank walk w/ sliders
18) pendulum lunge (left)
19) 2x squat and press, 4x squat walk
20) 4 oblique mountain climbers, 4 froggers SILENT Metabolism Boosting Busy Morning HIIT](https://i.ytimg.com/vi/DY_LaqIsICY/mqdefault.jpg)
![NO SQUAT (or lunge) GLUTE WORKOUT // plus 10 min HIIT Cardio FINISHER
Online Coaching with me - info & application form here: www.christinesalus.com/coaching
Come to my retreat in Hawaii! Feb 6-13. All info here: www.christinesalus.com/retreat
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat http://christinesalus.com/this-is-how-i-eat/
[A collection of my favourite easy, high protein plant-based meals]
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
www.christinesalus.com/hiitcamp
Bands etc. I recommend on Amazon
https://www.amazon.com/shop/influencer-8560b8d2?ref=ac_inf_hm_vp
Workout Breakdown:
Warm-up (50:10)
1) Jumping jacks
2) glute bridge
3) bird-dog
4) lateral walk (banded)
Complete 3 rounds of the following circuit:
1) Stiff leg deadlifts (14 reps)
2) Banded, feet elevated glute bridge with hip abduction ( 12 reps)
3) banded kickbacks (12 per leg)
4) Single leg hip thrust (10 reps)
5) Side laying banded leg lifts (12 per leg)
6) Sliding ham curls (10 reps)
7) Banded lateral walks (AMRAP til it buuuuurns)
HIIT Finisher (50:10) Complete 2 rounds
1) Toe touch jacks
2) KB swings
3) Frog plank burpees
4) V tucks
5) 10 high knees, 2 tuck jumps, 1 star jump NO SQUAT (or lunge) GLUTE WORKOUT // plus 10 min HIIT Cardio FINISHER](https://i.ytimg.com/vi/Da9-ixi0APU/mqdefault.jpg)
![Core Burnout Cardio Finisher // HIIT
Online Coaching with me - info & application form here: www.christinesalus.com/coaching
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat http://christinesalus.com/this-is-how...
[A collection of my favourite easy, high protein plant-based meals]
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
www.christinesalus.com/hiitcamp
6 Week Challenge (Intermediate to Advanced)
https://www.youtube.com/channel/UCuMj...
***This channel is a paid subscription channel and is not available in all countries. If it is not available in your country, please email me at christinesalus@gmail.com for another option.
Workout Breakdown: (This workout will burn approx 200 calories)
Complete 2 rounds of the following: (50:10)
1)plank step overs
2) high knee toe taps
3) pike/knee in sliders
4) plank hop burpees with tuck jump
5) tuck abs
6) side plank w/ reach thru
10 reps get-ups w/ overhead squat Core Burnout Cardio Finisher // HIIT](https://i.ytimg.com/vi/DbZRxmy-AlU/mqdefault.jpg)
![Express Strength // 30 Min Leg Workout
Online Coaching with me - info & application form here: www.christinesalus.com/coaching
My new 6 month Weightlifting Program:
http://christinesalus.com/make-tight-feel-right/
If you enjoy my free workouts, consider supporting my channel on Patreon! www.patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook This Is How I Eat http://christinesalus.com/this-is-how-i-eat/
[A collection of my favourite easy, high protein plant-based meals]
Just in case youre jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: www.christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
www.christinesalus.com/hiitcamp
Bands etc. I recommend on Amazon
https://www.amazon.com/shop/influencer-8560b8d2?ref=ac_inf_hm_vp
Workout Breakdown:
Warm-up (50:10)
1) ATW Lunges (alternate sides
2) squat and reach
3) Foot elevated glute bridge with hip abduction
4) bird-dog
3 Rounds:
1) 1 1/2 squats - 10 reps
2) Pendulum Lunges - 6 per side
3) hamstring curls - 12
4) Lateral Lunge plus curtsy lunge - 10 per leg
Finisher (20:10) 2 rounds
1) Power step ups (right leg)
2) squat jumps
3) power step ups (left leg)
4) switch lunges Express Strength // 30 Min Leg Workout](https://i.ytimg.com/vi/Dt6byMvqSy4/mqdefault.jpg)