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I exercise at home, so I get up at 5.45, do 45 minutes, then get kids up and do breakfasts etc, and leave the house at 7.45 for work/daycare. If I have motivation in the evenings, and there's no housework needing doing, I do zumba on the kinect for 30 minutes.
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Metric cup is 250ml, or 1/4 of a litre