You guys, this smoothie . . . honestly, I have no words!

Subtly sweet, seriously creamy, spiked with the perfect hit of vanilla, a hint of minty freshness & it’s choc-full of choc chips!

You can’t beat a classic like cookies and cream & adding a touch of matcha, a hint of mint + some extra chocolate = best idea, ever!

A matcha made in heaven! Sorry #notsorry it had to be done!

Not only does it taste incredible but, it also packs a nutritional punch!

It’s rich in antioxidants, high in calcium, potassium, magnesium, iron & fiber.

It’s a natural anti-inflammatory!

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration & restoring energy levels (both mental & physical).

And, it’s packed with protein & gut healing goodness!

Super smoothie say whatt?!

So much goodness in one pretty little cup!

Healthified or not, I can’t think of a better way to celebrate St Patricks day or just kick start your day than with a cup of this deliciousness!

You in?! Of course you are, you’re cool like that!

Gluten Free – Dairy Free (if you want) – BANANA FREE (!!) – DATE FREE – Sugar free –  Low carb – Paleo – Keto – 100% vegan friendly! But most importantly it really tastes like an absolute dream and St Patricks day celebrating or not, you need it in your life because, yum!

From my heart to yours, enjoy xo

* I love Macro Mike plant based almond protein powder . Its gluten free, dairy free, sugar free, boosted with pre & probiotics & truly tastes all kinds of incredible. Its hands down without question the smoothest, most delicious, elite tasting protein power (plant based/dairy free or otherwise!!) I have ever tried. And I have tried A LOT!  Use AMB-EM to get a cheeky discount of you want to try it

_________________________________________

Question of the day –

Festive smoothie yay or nay?! What’s your go-to smoothie combo?

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 Shamrock Shake! 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, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolaty, matcha mudslide sound?

You guys, this smoothie . . .

I love the way the earthy tones of our magnificent matcha marries with the richness of the cacao! If you haven’t had matcha and chocolate before then I’m sorry to say that you my friend have not lived! It’s decadent, rich (but not too rich)  subtly sweet, pure perfection! A matcha made in heaven. Sorry (not sorry) it had to be done.

Made with no added sugar, rich in antioxidants , high in magnesium, packed with protein &  loaded with gut healing goodness, not that anyone would ever know!

It’s subtly sweet, seriously chocolaty and choc full of choc chips! It’s ‘s basically a healthified / grown up chocolate version of a classic style chocolate thickshake and I am here for it!

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 Chip Matcha Mudslide

Ingredients –
Makes 1 shake

1/2 cup unsweetened vanilla almond milk (or milk of choice)

1/2 cup vanilla  yogurt (or extra milk of you want a hot latte)

1 Tablespoon of cacao

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

1 teaspoon of vanilla

1 Tablespoon of cashew butter – optional but makes it extra lush + healthy fats are life!

1 Tablespoon of dark choc chips (or cacao nibs)

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

Note – If you prefer a sweeter brew feel free to add a touch of monk fruit sweetener (or sweetener of choice) to taste.

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 used chocolate but vanilla would be delicious too)

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 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 Chip Matcha Mudslide + No Equipment {At Home} Legs & Core Workout first appeared on Better with Cake.

Ummmm, how?!

I honestly can’t believe how fast the year is flying by?!

August already?! Seriously?! Wow!

Although, I’m not complaining because August means winter is almost over, spring is on the way and most importantly, it’s my birthday month!

Yes my friend, you read that right – I get to celebrate my birthday all month long!

Because, why not?!

I thought I would kick off the festivities with some deliciously indulgent, secretly healthy dark chocolate matcha mud cakes.

Because what’s a birthday ( or celebration of any kind) without cake?!

Want one (or 2)?!

You know you do!

Subtly sweet, deliciously indulgent, super fudgy, seriously chocolaty, secretly healthy, dark chocolate mud cakes infused with a hint of magical matcha!

Chocolate + matcha = a matcha made in heaven! Sorry,  lame I know but it had to be done!

I love the way the earthy tones of matcha marry with the sweet, richness of dark chocolate. It’s soooooo good!

Have you tried it?

Do you love it?

Did we just become best friends?!

You guys, these cupcakes . . .

Oh.

My.

Deliciousness!

Think a healthier version of rich German chocolate cake !

And that optional, but not really, dark chocolate ganache frosting . . .

Can you say dreamy?!

I just want to slather that stuff over my entire life!

These delicious little cupcakes are, pretty much, everything I love in life all served up in one cute little cupcake.

Chocolate – check!

Matcha – got it!

Dreamy ganache infused with a hint of espresso – oh, my yes!

Simple to make – absolutely!

Secretly healthy – no one will ever know!

Thanks to the addition of magical matcha these cupcakes are not only insanely, and I mean INSANELY, delicious but they also pack a sneaky little nutritional punch!

They’re rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

A natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

They’re the superhero of the cupcake world!!!!

Which means we can absolutely, 100%, without question eat them for breakfast, right?!

Well, it’s my birthday (month) and I say we can, so cupcakes for breakfast it is!

Ok, so maybe not for breakfast, all the time but just this once, as it is a special occasion – extra special because #thisis40  . . . cupcakes for all!

I mean, how can you resist . . .

They’re all natural made with no refined flours or sugars using  just a handful of ingredients that I bet you have on hand already and come together in 1 bowl with 1 spoon and can be ready to devour in less than 30 minutes! Everybody got time for that!

And just when you thought you couldn’t love them anymore, this recipes makes just 6 delicious little mud cakes so it’s perfect for those moments when you’re craving cupcakes but don’t want to bother baking, or can’t be trusted with (←we’ve all been there) an entire batch of 12-24.

Deliciously winning on so many levels!

All natural, quick and easy, deliciously indulgent, secretly healthy, dark chocolate matcha mud cakes . . .

Gluten Free – Dairy free – Grain free – Refined sugar free – Low carb – Paleo – Keto & Vegan friendly !!

Come celebrate with me!!

Make them. Eat them. Love, love, them.

{Small Batch} Dark Chocolate Matcha Mud Cakes

Gluten Free – Dairy Free – Grain Free – Refined Sugar Free – Low Carb – Keto – Paleo & Vegan Friendly

Makes 6 standard size secretly healthy, deliciously indulgent, dark chocolate matcha mud cakes.

Ingredients –

For the cupcakes –

1 egg – vegan friends sub 1 chia/flax egg or your fave egg replacement

1 teaspoon of vanilla extract

1 Tablespoon of coconut oil, melted and cooled

1/2 cup unsweetened vanilla almond milk

3/4 cup almond meal

2 Tbsp coconut flour

1/4 cup cacao

1 Tablespoon of matcha green tea powder – more or less to taste – I use Matcha Maiden – Use EM15 to get 15% off

1/4 cup  of monk fruit sweetener (or coconut sugar)

1/2 teaspoon of instant espresso – optional this really helps enhance the richness of the chocolate

1 teaspoon baking powder

1/2 teaspoon of baking soda

A pinch of salt

A handful of dark chocolate, roughly chopped

For the dark chocolate ganache frosting –

1/4 cup coconut (or regular ) cream

1/2 block (1/4 cup) dark chocolate

1 teaspoon of vanilla

1 pinch of salt

Method –

For the cupcakes ;

1 – Preheat oven to 175’C (350’F)

2 – Line (or grease and flour) a 6 cup muffin tray with paper cases and set aside

3 – In a medium bowl place egg, vanilla, coconut oil and milk and whisk until well combined

4 – Add almond flour, coconut flour, matcha powder, cacao, sugar, baking powder, salt and espresso (if using) and stir to combine.

5 – Add chocolate chips and stir until just combined.

6 – Spoon into prepare muffin tray and bake for 10-12 mins until tops spring back when gently pressed and a toothpick has just a few crumbs attached when inserted into the center

7 – Allow to cool in the tray for a few minutes before transferring to a wire rack to cool completely

While your cupcakes are cooling prepare the frosting –

1 – Melt chocolate by your preferred method – I like to do mine on the stove, double broiler style but a microwave will work just fine too.

2 – Add vanilla, salt & stir to combine.

3 – Add the coconut cream to your espresso infused chocolate and stir until well combined.

4 – Allow to cool for a few minutes until it becomes spreadable – you can speed this up by popping it in the fridge or freezer for 5-10 minutes.

5 – Spread on to your cupcakes.

6 – Devour!

Cupcakes will keep for 3-5 days in the fridge when covered or stored in an airtight container. Or you can freeze (un-frosted) for up to 3 months.

Enjoy xo

__________________________________________

Question of the day –

What kind of cake would you have for your birthday??

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 cupcakes (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 {Small Batch} Dark Chocolate Matcha Mud Cakes 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 –

Just 5 exercises –

Single Leg Glute Bridge
Step Up
Reverse Lunge
Curtsy Lunge
Squat

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

Keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

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 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

“Stepping Out”

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 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 onto our smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, deliciously indulgent, vanilla hazelnut matcha iced chocolate sound?

Don’t mind me while I go and give all my childhood faves a healthified, grown up make over!

You guys, this smoothie might just be the smoothie of my dreams!

Chocolate – Check

Nut butter – Check

Matcha – Check!

Secretly healthy and loaded with gut loving goodness?! Check and check!

Not only does it taste all kinds of incredible – think (not so sweet) nutella thickshake but it also packs a serious nutritional punch thanks to that magical matcha!

It’s rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

Super smoothie say whaaattttt?!

So much goodness in one dreamy little cup!

Oh and I should probably mention that not only does our delicious, nutritious, pretty little latte 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.

Vanilla Hazelnut Matcha Iced Chocolate
{Dairy Free – BANANA FREE – DATE FREE – Sugar Free – Low Carb – Vegan – Keto – Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy iced chocolate

Ingredients –

1/2 cup vanilla coconut yogurt (or  Greek style yogurt)

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1-2 Tablespoons of Cacao – depending on how rich you want it.

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

1/4-1 teaspoon of matcha green tea powder – more or less to taste

1 teaspoon of vanilla

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

Notes –

For a sweeter smoothie feel free to add a teaspoon or two of raw honey , maple syrup or 1-2 pitted dates

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 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder  – for extra protein ( vanilla, chocolate or unflavored would work 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 – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

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 Vanilla Hazelnut Matcha Iced Chocolate & A 20 Min Leg Workout first appeared on Better with Cake.

Raise your hand if you’re ready to get in and get good sweat on?!

Ok, good because that is exactly what we are going to do today!

Today, I thought we’d have ourselves a short and sharp total body conditioning workout that you can get in and get done in just 15 minutes – with or without equipment, totally your call!

Get in, get it done, and get on with living!

So, here’s what we are going to do –

6 exercises;

Squat
Push Press – No equipment sub Body-weight tent push ups
Step Up
Reverse Lunge
Push Up
V-Up

We will aim to do each 8-10 reps of each exercise (count reps per leg for step ups and lunges) and repeat the entire sequence through for a total of 3 rounds, or as many rounds a pretty in 15 minutes – resting as needed.

Nothing complicated, basic movements done with good form for a short but effective total body workout.

Please, keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it as soon as you feel ready, deal?

For those wanting to make things more challenging, feel free to 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.

But, 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 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 –

 
– 15 Minute –

“All Fired Up”

Total 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 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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, delicious, nutritious, white chocolate matcha milkshake sound?

You guys, this shake . . . honestly, I have no words!

Matcha + white chocolate = a matcha made in heaven!

It pretty much tastes like a creamy, dreamy vanilla thick shake!

Except it’s green!

And, not only does it taste like an absolute dream but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will

Oh and I should probably mention that not only does our delicious, nutritious, dessert inspired smoothie taste all kinds of incredible but, it also happens to be sugar free, dairy free (if you want) , BANANA FREE,  (!!!) , low carb, vegan, keto and paleo friendly

But, most importantly, It really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday.

White Chocolate Matcha Milkshake

{Sugar Free – Dairy Free –  Gluten Free BANANA FREE – Low Carb – Vegan – Keto & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, secretly healthy super smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice )

1/2-1 teaspoon of matcha powder

1 Tablespoon of cacao butter ( sub white chocolate – cashew butter or 2 Tablespoons of raw cashews – soak nuts in boiling water for 10 mins before blending if you don’t have a high powered blender)

1 teaspoon of vanilla

A pinch of pink salt

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

Optional add ins;

A big handful (or 2) of spinach

1/4 of an avocado

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 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 don’t forget to let that someone be you!

Have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite way to refuel after a workout?

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 White Chocolate Matcha Milkshake & A 15 Minute Total Body Workout first appeared on Better with Cake.

Today I’m sharing a short, sharp lunge filled, lower body workout that you can get in  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 –

Just 6 exercises ;

Goblet Squat
Reverse Lunge
Plie’ Squat
Forward Lunge
Curtsy Lunge
Side Lunge

Aim to do 8-10 reps of each exercise (count reps per leg for lunges) then repeat the entire sequence through for a total of 3 rounds, resting as needed. Sound good?

Now you have 2 options on how you can do this – you can complete all reps of each exercise on one leg before switching to the other or, you can alternate legs as you go. Do what you think feels best for you and . . .

Keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

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 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 –

“Let the Pendulum Swing”
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 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 onto our bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, secretly healthy, fun and festive, healthy shamrock shake sound?

You guys, this smoothie . . . honestly, I have no words!

It pretty much tastes like creamy, vanilla ice cream with hint of minty-freshness and when you have a scoop with those crisp and crunchy dark and delicious cacao nibs . . . it’s like a creamy, dreamy, choc mint chiller!

And, not only does it taste all kinds of magical but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will

Oh and I should probably mention that not only does our delicious, nutritious, St Patrick’s Day inspired smoothie taste like an absolute dream but, it also happens to be sugar free, dairy free (if you want) , BANANA FREE,  (!!!) , low carb, vegan, keto and paleo friendly

But, most importantly, It really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday.

Healthy Shamrock Shake

{Sugar Free – Dairy Free –  Gluten Free BANANA FREE – Low Carb – Vegan – Keto & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, secretly healthy, fun & festive super smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice )

1/2 cup of frozen coconut chunks

1/2 teaspoon of matcha powder

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

1 teaspoon of vanilla

2 Tablespoon (firmly packed) of fresh mint – sub 1/4 tsp peppermint extract or 1 drop of peppermint oil

A big handful (or 2) of spinach

1/4 of an avocado

A pinch of pink salt

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

For a sweeter smoothie add in 1 teaspoon of monk fruit sweetener , a drizzle of maple syrup  or 1-2 (pitted) dates

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 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (chocolate, vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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 Healthy Shamrock Shake & A {No Equipment} Lower Body Workout first appeared on Better with Cake.

And you know what that means, it’s that time again, time for another round of fit Friday fun!

I don’t know about you but let me tell you, it has been a week over here!

On top of all of the usually daily to-do’s, a couple of exciting, unexpected opportunities + some slightly manic/stressful deadlines to meet, my sweet family has fallen ill! Nothing serious just a nasty cold/flu  but let me tell you, life has been cah-razy busy!

Anyway, even though I’m having an insanely busy week I still make sure I set aside some time to get my workout on.

Working out is such a huge stress reliever for me. It helps me burn off all that unwanted anxiety and negative energy and helps me to feel energized, recharged and focused ready to take on whatever the day may throw at me so, it’s really important (to me) that I make time to get in and get something done.

When I know I’m in for such a busy week I like to plan a workout that I can get in and get done quickly and efficiently, that would work my entire body in one session because, well, as much as I love them, sometimes I just don’t have time to mess with upper-lower body splits.

I’ve said it before and I’ll say it again, with the right combination of exercises you can have an awesome workout in next to no time at all, and that my friend is what we are going to do today!

Today’s workout is a short sharp, total body workout that you can get done in less just 10 minutes!

Allow me to introduce you to my 10 minute – Total body Tune Up !

We are going to do just 4 exercises that will incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

Just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing!

And you will be feeling energized, focused and ready to take on the rest of your day!

Ah how I love that post workout rush!

So, here’s what we are going to do –

4 exercises
Push Ups
V-Ups
Squat Thrusters
Triceps Dips
10 each
x 4 rounds
Add/remove weight & rest as needed
Boomshakalocka, done

Aim to do 10 reps of each exercise and repeat the entire sequence through for a total of 4-rounds (or as many rounds as pretty in 10 minutes) resting as needed, sound good?

Nothing complicated, basic movements done with good form for a short but effective total body workout.

Remember, just because I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.

Anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

Now, 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.

The final reps in each set should be tough!

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 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 –
Total Body Tune Up

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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, vanilla spiked, green monster matcha latte smoothie sound?

You guys, this smoothie . . . it literally tastes like a super creamy, seriously dreamy, velvety smooth vanilla thick-shake . . .  except it’s green?!

So, SO delicious!

It really is deliciously dreamy and simply divine!

And, not only does it taste all kinds of magical but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will

Oh and I should probably mention that not only does our delicious, nutritious, halloween inspired smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, banana free (!!!) keto and paleo friendly 

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday.

Green Monster Matcha Latte Smoothie

{Vegan. Gluten Free, Sugar Free, Banana Free, Keto & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, secretly healthy, vanilla spiked, magical, matcha super smoothie

Ingredients –

2 Tablespoons of vanilla coconut or Greek style Yogurt

3/4 cup  vanilla almond milk (or milk of choice)

1/4-1/2 teaspoon of matcha powder – more ot less to taste

1 Tablespoon of cashew butter – (sub 2 Tablespoons of cashews, soak in boiling water for 5-10 mins before blending if you don’t have a high powered blender)

1/4 of an avocado

2 big handfuls of spinach (or 1/2 c frozen)

1/2 teaspoon of vanilla

A pinch of pink salt

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

Optional add in’s;

1 teaspoon of maca –  for hormone balance

1-2 scoops of Vital proteins unflavored collagen peptides optional for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes, cacao nibs & chia seeds if desired.

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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 10 Minute Total Body Tune Up & A {Banana Free} Green Monster Matcha Latte Smoothie first appeared on Better with Cake.

Today I’m sharing a short, sharp, shoulder sculpting, upper body workout that requires just one weight and about 20 minutes of your precious time to get done.

6 exercises
8 each
x 3 rounds
Add/remove weight & rest as needed
Boomshakalocka, done

Here’s what we are going to do –

Bench Press (sub floor press if you don’t have access to a bench)
Bent Over Rows
Bicep Curls
Lateral Raise
Tricep Extensions
Over Head Press

We will aim to do 8 reps of exercise, on each arm (one arm at a time) before moving onto the next and repeat the entire sequence through for a total of 3 rounds, sound good?

Nothing overly complicated, basic movements done with good form for a short but effective upper body workout.

I guarantee after this workout you will be feeling strong, energized and ready to take on the rest of your day!

Now, I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.

Anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

Catch your breath, grab a drink then get straight back into it, deal?

Grab yourself a weapon of choice – a dumbbell, Kettlebell, your EmPack, a resistance band, a big ol’ bottle of water, or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 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
“Steady As She Goes”  

Shoulder Sculpting 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 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 onto our smoothie recipe . . .

How does a nice tall, light fresh, subtly sweet, deliciously nourishing, magical, mellowed, mango, matcha smoothie sound?

I love the way the earth tones of that magnificent matcha marries with the subtle sweetness of that mellowed out, moorish mango and that gentle hum of ginger . . .  it really is deliciously dreamy and simply divine!

And, not only does it taste like paradise in a cup but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will

Oh and I should probably mention that not only does our delicious, nutritious, tropical inspired super smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, banana free (!!!) keto and paleo friendly 

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday.

Close your eyes, take a sip and experience the magic for yourself.

Magical Mango Matcha Smoothie
{Vegan. Gluten Free, Sugar Free, Banana Free, Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, subtly sweet, perfectly spiced creamy, dreamy, deliciously, nourishing, magical, mellowed out, iced matcha latte

Ingredients –

2 Tablespoons of vanilla coconut or Greek style Yogurt

1 cup  vanilla almond milk (or milk of choice)

1/2 cup diced, mango – I used frozen

1 Tablespoon of cashew butter – (sub 2 Tablespoons of cashews, soak in boiling water for 5-10 mins before blending if you don’t have a high powered blender)

1/2 teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/4 teaspoon of matcha

A pinch of ground ginger

A pinch of pink salt

Optional add in’s;

1 teaspoon of maca – optional for hormone balance

1-2 scoops of Vital proteins unflavored collagen peptides optional for an extra boost of protein and gut healing goodness

2 Tablespoons of vanilla (or unflavored) protein powder – I use The Healthy Chef –  WPI – (or protein powder of choice) – for extra protein

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

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes and spices if desired.

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite way to refuel after a workout?

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 20 Minute Shoulder Shaping Upper Body Workout & A Magical Mango Matcha Smoothie first appeared on Better with Cake.

Last week we did a full body workout so today I’m thinking it’s time to work those shoulders, chest, back and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that you can get in and get done in around 20 minutes!

5 exercises
8-10 reps each
x 3 rounds
Add/remove weight & rest as needed
Boomshakalocka, done

Here’s what we are going to do –

5 exercises –  Bench Press (sub floor press – where you just lay on the floor instead of a bench or push ups if you prefer) – Bent over rows – Bicep Curls  – Lateral Raise –    Overhead Press.

Aim to do 8-10 reps of exercise and repeat the entire sequence through for a total of 3 rounds, sound good?

Nothing overly complicated, basic movements done with good form for a short but effective upper body workout.

I should warn you though, just because you’re workout is short doesn’t mean it’s not effective, believe me when I say by the final round you will be feeling a nice little fire burning in that upper body and um . . . FYI –

The struggle is so real!

That being said, I guarantee after this workout you will be feeling strong and energized ready to take on the rest of your day!

Now, I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.

Anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

Catch your breath, grab a drink then get straight back into it, deal?

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.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 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 Upper 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 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 onto our bonus smoothie recipe . . .

How does a nice tall, light, fresh, subtly sweet, deliciously indulgent, creamy, dreamy, magical mint slice smoothie sound?

You guys, this smoothie  . . . it really does taste all kinds of magical! a

I love the way the earth tones of that magnificent matcha marries with the richness of the cacao and the freshness of mint. It’s decadent, rich, delicious, nutritious, simply divine!

Not only does it taste like heaven in a cup but, it also happens to be packed with nutritional value!  It’s  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

So much goodness packed into  one creamy, dreamy little cup!

Oh and I should probably mention that not only does our deliciously magical, seriously chocolatey, nutritional powerhouse of a smoothie taste like an absolute dream but, it also happens to be sugar free, BANANA FREE, dairy free, gluten free, vegan, keto and paleo friendly!!!

So much to love I tell you

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

 

Matcha Mint Slice Smoothie
Sugar Free – Banana Free – Dairy Free – Vegan – Keto &  Paleo Friendly
Makes 1 nice tall, light, fresh, creamy, dreamy, subtly sweet, seriously chocolatey, secretly healthy,minty fresh super smoothie

Ingredients –

1/4 cup coconut or Greek style yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1/2 cup of pre-steamed & frozen cauliflower/zucchini or 1/3 an avocado for keto

1 Tablespoon fresh mint, firmly packed

1 Tablespoon of cashew or coconut butter

1-2 Tablespoons of cacao

1/2 teaspoon of matcha green tea powder

1/2  teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

A pinch of salt

1 teaspoon of maca powder – optional for hormone balance

1-2 scoops of Collagen – Optional for an extra does of protein and gut healing goodness

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

Optional for serving –

Cacao nibs

Coconut flakes

Matcha powder

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes, cacao nibs and dust with matcha if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work really well in this recipe for an extra, extra boost of protein if you’re into that kinda thing – do what you feel baby

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite way to refuel after a workout?

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 xo

__________________________________________

The post {NEW} 20 Minute Upper Body Workout & A Matcha Mint Slice Smoothie first appeared on Better with Cake.

Alright party people, it’s that time again, time for another round of Fit Friday Fun, are you ready?!

Today I’m sharing one short, sharp lower body workout that you can get in and get done in less than 20 minutes ,  with or without equipment, totally your call – what do you say, are you in?

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 –

5 exercises,

Glute Bridges
Step Ups
Reverse Lunges
Squats
Curtsy Lunges
x 4 rounds
Add/remove weight & rest as needed

We will aim to do 8-10 reps of each exercise (count reps per leg for step ups and lunges) then repeat the entire sequence through for a total of 3 rounds, 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, energized and ready to take on the rest of your day!

Just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

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, 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.

The final reps in each set should be tough!

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 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 –

15  Minute
“Step to it”
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 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 onto our smoothie recipe . . .

How does a nice tall, subtly sweet, creamy, dreamy, delicious, nutritious, salted caramel iced matcha latte sound?

I love the way the earth tones of that magnificent matcha marries with the subtle sweetness of those magical medjool dates – it’s subtly sweet, deliciously dreamy and simply divine!

And, not only does it taste like straight up heaven in a cup but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

Super smoothie say whaaattttt?!

So much goodness served up in one creamy, dreamy pretty little cup!

Oh and I should probably mention that not only does our creamy, dreamy, nutritional powerhouse of a super smothie taste like an absolute dream but, it also happens to be vegan, gluten free, sugar free, dairy free, banana free (!!!) keto and paleo friendly!!!

So matcha to love I tell you and love it you will

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

 

 Salted Caramel Iced Matcha Latte
Vegan – Gluten Free – Dairy Free – Sugar Free – Banana Free – Keto &  Paleo Friendly
Makes 1 nice tall, subtly sweet, creamy, dreamy, lightly salted, seriously healthy, matcha latte

Ingredients –

1/4 cup coconut or Greek style yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1/2 cup of (pre-steamed & frozen) cauliflower – you cant taste it, promise

1 teaspoon of matcha green tea powder

1-2 medjool dates, pit removed

1 Tablespoon of cashew or almond butter

A pinch of salt

1 teaspoon of maca powder – optional for hormone balance

1/2  teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1-2 scoops of  Vital proteins unflavored collagen peptides – Optional for an extra does of protein and gut healing goodness

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

Optional for serving –

Cacao nibs

Coconut flakes

Matcha powder

A drizzle of healthy homemade 2 minute salted caramel

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes, cacao nibs and dust with matcha if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work really well in this recipe for an extra, extra boost of protein if you’re into that kinda thing – do what you feel baby

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

And don’t forget . . .

now go have yourself a killer day xoxo

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Question of the day –

What’s your favorite way to refuel after a workout?

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

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The post 15 Minute “Step to it” Lower Body Workout + A Salted Caramel Iced Matcha Latte first appeared on Better with Cake.