Honestly, Im not sure I want to drink my coffee any other way from now on?!

Especially at this time of year when I’m needing all of the coffee to try to do all the things (and then some!) please tell me I’m not the only one?!

This right here, is everything I want, all day every day on repeat (by IV) between now and Christmas . . . then on Christmas I’ll be wanting a double-double please and thank you.

Subtly sweet, seriously creamy,  spiked with the perfect hit of espresso and a heart and belly-warming hum of gingerbread spice. It’s SOOOO good!

No one would ever know that this one also happens to be seriously good for you!

Packed with protein, naturally sweetened and loaded with gut healing goodness!

I won’t tell if you don’t!

Healthified or not, I can’t think of a better way to start, end or fill the day than cozied on the couch, binge-watching Christmas movies with a cup of this deliciousness! Which is where you’ll find me, on the couch, tonight at 830 pm . . . cozied up in my comfiest PJ’s watching “The Santa Clause” or “Home Alone” I cant decide which one Im feeling today?! But, you’re welcome to join me!

Serve it hot, serve it iced, however you choose to do it you really can’t go wrong!

Dairy free (if you want),  BANANA FREE, DATE FREE, Sugar-free, Low Carb, Paleo, Keto & 100% Vegan friendly – so much to love I tell you and love it you will!

Seriously, so good! Starbucks who?!

Please note I like mine spicy so feel free to adjust accordingly …
Enjoy

_________________________________________

Question of the day –

What’s your go-to coffee order?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your secretly healthy, sugar-free gingerbread latte  (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Healthy {Sugar-Free} Gingerbread Latte first appeared on Better with Cake.

The edges get gorgeously golden, slightly charred, crisp, crunchy, and gloriously caramelized and the middle is deliciously buttery, smoky, sweet and just all kinds of wonderful.

Honestly, I’m struggling to find the words to describe how incredible it really is, I think it’s one of those things you have to experience yourself to really appreciate and embrace the magical life-changing deliciousness. I mean LBR . . . roast cabbage doesn’t sound very appealing but hear me when I say it is going to change your life!

It’s super cheap and easy to prepare and goes with just about everything. Although, to be honest, I could happily make (and eat) the entire pan, all on it’s own and be one very happy gal.

Drizzle it with ranch or if you’re doing the more traditional Christmas roast then smother it with gravy. However you choose to serve it you really can’t go wrong.

We absolutely adore it and I know you will too!

__________________________________________

Question of the day –

What’s your fave side dish/ way to eat your veg?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your life-changing roasted cabbage (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on Instagram. Sharing is caring remember.

Do it, do it You know you want to xo

__________________________________________

The post Simple (but life-changing) Roasted Cabbage first appeared on Better with Cake.

Ok so I know this post is loooonnnnggg over due, I havent shared a new workout in a few weeks and wasnt sure if I should even share more about why or whats been going on but, I figure, if I can help you take the rest you sorely need then it’s worthwhile. So, here we go . . .

To be honest my training has taken a bit of a back seat over the last few weeks after another flare-up in my shoulder (ICYMI – I am currently supposed to be on the lightest of duties after tearing the labrum in my shoulder, who knows how?!, last July. Currently on the waiting list for surgery  . . . )

Although, I’m not just dialing back my training because I’ve hurt my shoulder, I have plenty of lower body and body-weight only exercises up my sleeve to keep my training going while I work with my phsyio to rehabilitate my shoulder but, I’ve decided it’s time to take a little rest.

If I’m being really honest with you, rest is something I am so not good at.

I know how important it is and will encourage anyone and everyone – friends, family, clients, anyone – to listen to their body and schedule regular periods of rest.

Rest is so very important. For so many reasons, physically and mentally so very important. I know this full well but still, I fight it. I just don’t do well with rest. Even though I know how important it is.

We need to give our incredible bodies adequate time to recover from not only intense exercise but just the general business (and stress!!) that comes with our everyday lives.

It is in these rest and recovery days that our muscles will repair, recover and rebuild, which in turn will show you results.

And isn’t that what we are working for? Results? Change? Progress?

I know I am.

So rest I shall.

I still enjoy some nice casual walks with my sweet little family (fresh air, sunshine and gentle movement give me life!) and I’m doing some nice online stretch/yoga classes with my friends at platform daily (they’re totally free if you want to check them out) but really I’m just taking time to well . . . do not a great deal.

Just between you and me I’m not gonna lie, it was a little difficult to begin with, but now I am really starting to enjoy it, I certainly feel much better for it (my sleep is better, my mood is better  & I’m giving my body a much needed breather and time to heal. . . ) and can say that even though its been a little difficult . . . it’s actually really wonderful and absolutely, without question, 100% worth it.

My body and my mind are feeling rejuvenated, reenergized and ready and to re-group, refocus to finish out the year strong.

If you, like me, find it difficult to make time for rest here are a few things I like to do ;

Have myself a good stretch (I’ve been really enjoying  this class, it focuses on opening and loosening lower back, glutes & hips. It’s suitable for all levels of experience & it’s 25 mins of bliss!) or take a nice long hot shower

maybe do some baking ( these small batch cheats black forest cakes would be a delicious way to treat yo self), take a walk, call a friend or family member, drink coffee because well –

and eat some dark chocolate & nut butter because well let’s be honest –

If your anything like me rest is something you don’t do often enough and it’s so, so important.

Physically, mentally and emotionally.

Whatever it is that you enjoy I insist you take some time out, if not today over the weekend, to treat yourself to a period of rest. Watch a movie, take a walk, read a book, draw a picture, bake some banana bread,  take a long soak in the bath, whatever it is that makes you happy, take at least 5 minutes to make it happen.

No guilt allowed.

Take a nice, big, deep breath . . . and go.

You work hard (& it has been A YEAR!!) , you totally deserve it.

I insist.

_______________________________________________________________________

Question of the day –

What’s your fave way to rest and unwind?

The post Fit Friday Fun – The importance of rest + a little confession . . . first appeared on Better with Cake.

Pancakes are not something I make very often. I only really make them once or twice a year for VERY special occasions, because all that whisking and folding and standing and flipping  . . . ain’t nobody got time (or should I say patience) for that!

But, I recently discovered that pancakes are one of my husbands favourite foods. I’m talking something he would request for his last meal on earth fave foods . . . how did I not know this ?!  We have been together for almost 20 years (we met when we were very young ) , married for 13 years this year and until very recently I had no idea he loved pancakes so much?! Berries I knew he loved, pancakes . . . not so much! Wife of the year goes to me?! Um, no – well maybe  . . .

Because you guys, these pancakes are so simple to make and so, SO delicious I’ve made them 3 times in one week!

I don’t even know who I am anymore?!

And yes, they really are THAT good! Even this self-proclaimed waffle lover is obsessed with them!!!!

I don’t want to toot my own horn or anything but they really are pretty incredible!

Subtly sweet, hearty, yet light, soft, tender and busting with beautiful blueberries!

I mean just look at them . . .

Insert all the heart eye emojis, here ↑↑↑

Made with just a handful of pantry staples that I bet you have on hand already and come together in a matter of minutes!

Simply throw the ingredients into a bowl, mix it all up, pour yourself a cup of coffee, blast your fave tunes and let the sipping, flipping, dancing, and feasting begin!

Serve them simply as they are, fresh off the skillet, with lashings of melted butter and a generous drizzle of maple syrup.

Spread with PB & J or load them up with vanilla yoghurt (or ice cream!!!!), fresh berries, and a drizzle of nut butter or melted chocolate and maybe add some sprinkles ← seriously, do it – this is a party after all!

However, you choose to do it you really can’t go wrong!

Light, fluffy, subtly sweet, secretly healthy blueberry pancakes spiked with the perfect hint of vanilla!

Gluten Free – Dairy free – Grain free – Can be nut free – Sugar free –  Low Carb – Paleo – Keto – Vegan friendly !

100% worth it!

The only thing that’s left to decide is how will you have yours?!

Vanilla yoghurt (or ice cream), almond butter and allll of the maple syrup for me pls! HBU?

__________________________________________

Question of the day –

What’s your favourite kind of pancake?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your beautiful blueberry pancakes (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Fluffy {Paleo} Vanilla Spiked Blueberry Pancakes first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun!!!!

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do – click here to see exercise demos/workout with me –

Squat
Step up
Reverse lunge – or any variation you like – I do reverse because my knees prefer them
Lunge pulse
Single leg toe touch – or reach if you can’t touch your toes just yet
Single leg bench (or chair) squat
Jump squat – or pulse if you’re not into jumping

Aim to do 10 reps of each exercise (count reps per leg) then repeat the entire sequence for a total of 3 rounds (or as many rounds as pretty in 20 minutes), resting as needed. Sound good?

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong, energized, and ready to take on the rest of your day!

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight, and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body weight as resistance does not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned!

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands, or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail you’re done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok, enough chit chat time to work –

– 20 minute –
At Home – Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now for this week’s smoothie recipe . . .

How does a nice, tall, subtly sweet, perfectly spiced, deliciously indulgent, secretly healthy, sugar-free chocolate hazelnut chai latte sound?!

So good, right?!

Chocolate = happiness

Chai soothes my soul

Nut butter is the glue that holds my body together.

Put them all together and you get pure magic and that’s E X A C T L Y what we have here!

It’s pretty much tastes like your drinking chai while eating spoonful after spoonful of Nutella (please tell me I’m not the only one who does this?!) and I am here for it!

Made with no added sugar, packed with protein, and loaded with gut-healing goodness, not that anyone would ever know! I won’t tell if you don’t!

Subtly sweet, seriously chocolaty, perfectly spiced, and just all kinds of wonderful!

Next level deliciousness I tell you! You are going to LOVE it!

And, not only does our delicious, nutritious, smoothie taste like straight-up heaven in a cup but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Enjoy xo

Sugar Free Chocolate Hazelnut Chai Latte

• Prep Time: 5 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup vanilla almond milk  (or milk of choice) – more or less to desired consistency
• 1/2 cup of vanilla yogurt – use milk if you want to make a hot latte
• 1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it
• 1 teaspoon of vanilla
• 1/2-1 teaspoon chai spice mix
• 1 Tablespoon of chocolate hazelnut butter or a few drops of hazelnut stevia / extract
• 1/2-1 teaspoon of instant coffee (reg or decaf) or a shot or 2 (brewed and cooled) your fave brew – optional but HIGHLY recommended
• A pinch of pink salt
• 1/4-1/2  cup of ice – more or less to desired consistency
• If you prefer a sweeter brew add 1/2 teaspoon of monk fruit sweetener (coconut sugar or sweetener of choice) – more or less to taste
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a sneaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – I think vanilla or chocolate would be best in this recipe

1. Instructions
2. Place all ingredients into your blender and process until smooth, creamy and well combined (or heat, whisk, froth if serving hot).
3. Pour into a chilled glass or mason jar (or warmed mug if serving hot) then top with toppings of choice.
4. Enjoy xoxo

 

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember always try to . . .

and have yourself a killer day xoxo

_________________________________________

Question of the day –

Do you prefer your chai iced or hot?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Sugar Free Chocolate Hazelnut Chai Latte & 20 min {no equipment – at home} Lower Body Workout first appeared on Better with Cake.

And you know what that means . . .

It’s time for another round of Fit Friday fun, and boy are we going to have some fun today, because today, I’m sharing a short, sharp, total body workout that you can get do anywhere, anytime  in just 10 minutes, no equipment required!

10 minutes – No equipment,  everybody got time for that!

So, here’s what we are going to do – click here to see a demo/workout with me –

Air Squat
Lunge + hop (or just a front knee raise if you’re not in to hopping)
Modified half burpees

We will do 3 rounds total with 1 minute rest in between – trust me, you’ll be needing it ( feel free to take a little more time if you need it)!

Round 1 = 30 reps of each exercise

Round 2 = 2 reps of each exercise

Round 3 = 10 reps of each exercise

Sound good?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong , energized and ready to take on the rest of your day!

Remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

10 minute Total Body HIIT Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now for our smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, perfectly spiced, secretly healthy, choc chip cookie dough shake sound?

You guys, this smoothie, so, SO delicious!

It pretty much tastes like choc chip vanilla soft serve mixed with gingerbread cookie dough and I am here for it!

Subtly sweet, seriously creamy, spiked with a hint of vanilla and the perfect heart and belly warm hum of cinnamon and ginger and , It’s choc full of choc chips!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded,  rich in antioxidants, a natural anti-inflammatory and loaded with gut healing goodness.

Not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy and literally tastes like straight up dessert and you are going to love, love, LOVE IT!

And, not only does our delicious, nutritious, dessert inspired smoothie taste like heaven in a cup but, it also happens to be dairy free (if you want),  BANANA FREE, DATE FREE,  sugar free, Low Carb, Paleo, Keto and 100%  Vegan friendly – so much to love I tell you and love it you will!

Healthified or not, it really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Golden Spiced Choc Chip Cookie Dough Shake

• Prep Time: 5 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup unsweetened vanilla almond milk (or milk of your choice)
• 1/2 cup vanilla  yogurt
• 1 Tablespoon of almond butter (EM99 = 15% off)
• 1 teaspoon of vanilla
• 1/2 teaspoon of turmeric – I Further food Turmeric Tonic and Knowrishwell Golden blend
• 1/2 teaspoon of cinnamon before you speak coffee – or regular cinnamon
  I love the extra oomph the cinnamon before you speak coffee adds especially if Im serving for breakfast (ill put a full sachet in) – use EMS10 to get 10% off if you want to try it
• 1/4 teaspoon of ground ginger
• 1/4-1/2  cup of ice – more or less to desired consistency.
• For serving -a choc chip cookie (or 2) – I use Simple Mills
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a sneaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – for extra protein  I use Naked Harvest supplements –  vanilla or Christmas cookie are my faves here – XOEM = 15 % off if you want a cheeky discount

1. Instructions
2. Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.
3. Pour into a chilled glass or mason jar then top with toppings of choice.
4. Enjoy xo

 

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What workouts and smoothies are you loving lately?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Sugar Free Golden Spiced Choc Chip Cookie Dough Shake & A 10 min {no equipment} HIIT Workout first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun and boy are we going to have some fun today!

Today I’m sharing a short, sharp tummy toning workout that you can do anytime, anywhere in just 10 minutes , no equipment required – what do you say, are you in?

Nothing complicated, basic movements done with good form for a short but effective workout that will leave you feeling strong, energized and ready to take on the rest of your day.

We will do – 7 of my favorite exercises to focus on tightening, toning and strengthening your core click here to see a demo of each exercise/ workout with me  – ;

Sit Up
Reverse crunch
Heel Tap
Plank with hip dip
Up & Down plank
Russian twists

Aim to do 10 reps of each exercise (count reps per side for dips, taps, up down plank & twists) ) and repeat the entire sequence for a total of 3-4 rounds – resting as needed.

*BONUS BURNOUT ROUND*

If you have time (& are feeling up to it – grab a timer, get into a plank position & hold it, for as long as possible, with good form!

Remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And because nothing makes a workout challenge more fun than getting a virtual / social distance buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

10 minute Abs

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now for our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent,  secretly healthy, seriously chocolaty, choc fudge cookie dough crunch shake sound?

You guys, this smoothie, so, SO delicious!

It’s a (not so sweet/secretly healthy) dark chocolate frosty meets choc chip cookie dough and I am here for it!  .

Decadent and rich, seriously chocolaty and choc full of choc chips!

No one would ever know that it also happens to be good for you!

Packed with protein, high in magnesium and loaded with gut healing goodness!

I won’t tell if you don’t!

And, not only does our delicious, nutritious, smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, Sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Choc Fudge Cookie Dough Crunch Shake

• Prep Time: 15 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup vanilla yogurt (or 1-2 scoops of your fave ice cream or fro-yo)
• 1/2 cup unsweetened vanilla almond milk (or milk of choice) – more or less to desired consistency
• 1 teaspoon of vanilla
• 1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
• 1 Tablespoon of almond butter – I use 99th Monkey – EM99 = 15 % off if you want to try
• 1/2 teaspoon of instant espresso (or 1/2-1 full shot of your fave brew) – optional but recommended to help enhance the richness of the chocolate
• 1 Tablespoon of choc chips (or cacao nibs)
• 1/4-1/2  cup of ice – more or less to desired consistency.
• NOTE – If you prefer a sweeter shake, add 1/2-1 tsp monk fruit sweetener, a few drops pf liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – for extra protein (I think vanilla or unflavored would work best here)
• A couple of cookies ( I Simple Mills – for serving

1. Instructions
2.  Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.
3.  Pour into a chilled glass or mason jar then top with toppings of choice .
4. Enjoy xo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Sugar Free Choc Fudge Cookie Dough Crunch Shake & A 10 min Ab workout first appeared on Better with Cake.

I know, I know its no longer Friday I had some technical difficulties so am running a little late  . . . better late than never, right?!

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do (click here to see a demo of each exercise) –

Reverse lunge
Air squat
Single leg toe touch
Single leg chair squat
Rear foot elevated lunge
Glute bridge

Aim to do 10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence for a total of 4 rounds (or as many rounds as pretty in 20 mins), resting as needed. Sound good?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that will leave you feeling strong and energized ready to power through the rest of your day!

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance does not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned!

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail you’re done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

20 Minute

No equipment

Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something, anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, it’s like dessert for the body.

Now onto our smoothie recipe . . .

How does a nice subtly sweet, secretly healthy, creamy, dreamy sugar free salted caramel cheesecake shake sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of New York style cheesecake (complete with a cookie crumble), taken to a whole new level because it’s swirled with ribbons of salted caramel *swoon*  all served up in one pretty little cup!

No whisking, no baking, no cooling, no slicing, no fear of cheesecake tops cracking and no sharing required!!!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded with gut healing goodness, not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy and just all kinds of wonderful!

And, I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like straight up heaven in a cup but, it also happens to be dairy free (if you want) , gluten free, BANANA FREE, DATE FREE, low carb, keto, paleo & 100% vegan friendly!!!

So much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yourself while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

Sugar Free Salted Caramel
Cheesecake Shake

Ingredients –
Makes 1

1/2 cup vanilla (or plain) greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of your choice) – more or less to desired consistency .

1 Tablespoon of cashew (or almond) butter

1/2-1 teaspoon of caramel stevia (you could sub 1-2 pitted dates or your fave kind of caramel sauce) more or less to taste

1 teaspoon of vanilla

1/4 teaspoon of cinnamon before you speak coffee – or regular cinnamon
I love the extra oomph the cinnamon before you speak coffee adds – use EMS10 to get 10% off if you want to try it

1 scoop protein powder  – for extra protein (I think vanilla or unflavored would work best here)

1/4-1/2  cup of ice – more or less to desired consistency.

Optional add ins;

1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!

1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

1-2 scoops of collagen – for gut healing goodness

A couple of cookies ( I use Simple Mills – the cinnamon or toasted pecan are my fave here), crumbled – for serving

Method –

1 – Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice.

Enjoy xo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go and remember ;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite kind of smoothie?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine)! Go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring, remember!

Do it, do it. You know you want to

__________________________________________

The post {Sugar Free} Salted Caramel Cheesecake Shake & a 20 min at home {no equipment} Lower Body Workout! first appeared on Better with Cake.

F-F-Friday baby!!!!

And you know what that means . . .

It’s time for another round of Fit Friday fun, and boy are we going to have some fun!

Today I’m sharing a short, sharp, lower body workout that you can do anywhere, anytime in around 20 minutes, no equipment required – what do you say, are you in?

Ive said it before and I’ll say it again, with the right combination of exercise you can have yourself an awesome workout and get the results you want in less than 20 minutes!

Everybody got time for that!

So, here’s what we are going to do (click here to see a demo of each exercise) –

Squat
Sumo/Plie’ squats + pulse
Reverse Lunge + knee raise
Heel Raise/Pulse
Laying Leg Raise
Cross Body Crunch

Aim to do 8-10 reps of exercise (count reps per side for uni-lateral exercises) and repeat the entire sequence through for a total of 3-4 rounds, or as many rounds as pretty in 20 minutes, resting as needed , sound good?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong , energized and ready to take on the rest of your day!

Although it’s totally not necessary, simply using your body weight alone is challenging enough but,  for our fully functioning or more advanced lifters who might be wanting kick things up a notch feel free to grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

– 20 Minute –

No Equipment

Legs & Core Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something, anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, it’s like dessert for the body.

Now for this weeks smoothie recipe . . .

How does a nice tall, decadent, rich, subtly sweet, secretly healthy, black forest cheesecake shake sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of rich chocolate cheesecake, spiked with a hint of espresso, topped with whipped (coconut) cream, vibrant, delicious cherries and an extra shaving of dark chocolate (because, yes!!!!!) all served up in one pretty little cup!

No whisking, no baking, no cooling, no slicing, no fear of cheesecake tops cracking and no sharing required!!!

And, it also happens to be seriously good for you!

Made with no added sugar, rich in antioxidants, high in magnesium, packed with protein and loaded with gut healing goodness, not that anyone would ever know! I won’t tell if you don’t!

It’s subtly sweet, seriously chocolaty, luscious, creamy and just all kinds of wonderful!

Next level deliciousness I tell you! You are going to LOVE it!

And, not only does our delicious, nutritious, smoothie taste like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Enjoy xo

{Sugar Free} Black Forest
Cheesecake Shake

Makes 1
Ingredients –

3/4 cup vanilla almond milk  (or milk of choice) – more or less to desired consistency

1/2 cup of vanilla yogurt

1/4 cup of frozen cherries

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it

1 Tablespoon of cashew butter – optional

1 teaspoon of vanilla

1 teaspoon of high performance instant coffee – optional but SO GOOD!

A pinch of pink salt

1/4-1/2  cup of ice – more or less to desired consistency

Optional add ins;

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

1-2 scoops of  collagen – for gut healing goodness

1 Tablespoon of natural/sugar free chocolate creamer – makes it extra lush

1 scoop protein powder – I use chocolate in this recipe – for extra protein

Method –

1 – Place all ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar,  top with toppings of choice.

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Sugar Free Black Forest Cheesecake Shake & 15 min {No Equipment} Legs & Core Workout first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun!!!!

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do (click here to see a demo of each exercise) –

Reverse lunge
Air squat
Single leg toe touch
Single leg chair squat
Rear foot elevated lunge
Glute bridge

Aim to do 10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 mins), resting as needed. Sound good?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that will leave you feeling strong and energized ready to power through the rest of your day!

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned!

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

20 Minute

No equipment

Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something, anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, it’s like dessert for the body.

Now onto our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent,  secretly healthy, seriously chocolaty, espresso infused cookies and cream cold brew sound?

You guys, this smoothie, so, SO delicious!

You just can’t beat a classic like cookies and cream and adding some extra chocolate and a hit of espresso in to the mix takes it to a whole new level!!

I made this on a whim for the first earlier this week and lets just say, it’s all I want to drink, on repeat for ever and ever (until next week I make my new fave shake)  and ever!

It literally tastes like espresso infused, cookies and cream soft serve and I am 100% here for it!

But, it also happens to be seriously good for you!

No added sugar, packed with protein, high in magnesium and loaded with gut healing goodness!

Not that anyone would know! I won’t tell if you don’t!

It’s subtly sweet, luscious and creamy, seriously chocolaty, spiked with the perfect hint of vanilla and a gentle hum (or loud rev if you prefer) of espresso. Choc chips optional (but not really – you know, extra antioxidants and all that good stuff.

Healthified or not, I can’t think of a better way to start, end or fill the day than with a cup of this deliciousness.

Oh and I should probably mention that not only does our delicious, nutritious, dessert inspired smoothie taste like an absolute dream but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday or any day really because, yum!

Sugar Free Choc Fudge Cookies & Cream Cold Brew
Makes 1 shake

Ingredients –

1/2 cup vanilla yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice) – more or less to desired consistency

1 sachet of Before you speak coffee.  high performance coffee – I used mocha but OG or unsweetened would be amazing too – EMS10 = 10% off if you want to try it. You really, REALLY do! – can sub a shot or 2 of your fave brew – and yes, decaf is great if you want a later afternoon.

1 teaspoon of sugar free vanilla creamer – or regular vanilla

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
I do 1 Tablespoon of cacao & 1 Tablespoon of this sugar free choc creamer

1 scoop of vanilla protein powder – I used Naked Harvest Supplements vanilla shortbread here and it was incredible!

1 Tablespoon of cashew butter – sub 2 Tablespoons of raw cashews, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender

1 Tablespoon of choc chips (or cacao nibs)

1/4-1/2  cup of ice – more or less to desired consistency.

NOTE – If you prefer a sweeter shake, add 1/2-1 tsp monk fruit sweetener, a few drops of liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1/4-1/2 an avocado – for healthy fats – great if looking to make this a meal

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1-2 scoops of collagen – for gut healing goodness – I use ATP Science –  unflavored , choc or vanilla are would be great in this recipe

Method –

1 – Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice .

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post {Sugar Free} Cookies and Cream Cold Brew & 20 minute – No Equipment – Lower Body Workout first appeared on Better with Cake.