Pretty incredible, right?!

It’s choc chip cookie dough mixed with salted caramel vanilla bean “ice cream” & I am 100% here for it!

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

Besides, who doesn’t love a big spoonful of choc chip cookie dough (or a freshly baked cookie) crumbled onto a big ol’ bowl of salted caramel (or vanilla bean) ice-cream?

Well that, my friend, is exactly what we have here!

Everything you love about that old-fashioned classic but taken to a whole new level because SALTED CARAMEL!!!!!

And it gets bonus points because it also happens to be secretly good for you!

No added sugar
Packed with protein 
Rich in antioxidants
Loaded with gut-healing goodness!

Not that anyone would ever know!

It’s subtly sweet, seriously creamy, spiked with the perfect hint of vanilla, swirled with salted caramel & choc-full of choc chips! OOoOO yes!

Healthified or not, I can’t think of a better way to start, end or fill the day than cozied on the couch with a cup of this deliciousness. Which is where you’ll find me, one the couch, tonight at 830 pm . . . cozied up in my comfiest PJ’s watching “The Holiday”. Christmas doesn’t officially kick off in our house until December 1st and even though I only usually watch it at Christmas time, The Holiday is technically NOT a Christmas movie so I’m allowed to watch it before the festivities officially commence, right?! Right!!!

Who’s coming to my virtual Netflix & cookie dough nice cream party?!

{Sugar Free} Salted Caramel Choc Chip Cookie Dough Crunch Shakes for everyone!!!!!!

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! 

Meet you on the couch at 830, sharp!

_________________________________________

Question of the day –

Tell me, what’s your fave flavour ice cream or smoothie? Any suggestions or requests on what I should make next?

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 Choc Chip Cookie Dough Crunch Shake! first appeared on Better with Cake.

I cant even believe its been almost 3 months since I last published a blog post!

I am so sorry for skipping out on you, things have been cah-razy up in here!

Since we last spoke my sweet little family and I have very quickly packed up our teeny, tiny apartment in Melbourne (which we managed to do in less than 2 days!!) and moved back to Sydney (where we were originally from / have lived our entire lives), successfully survived a mandatory 14 day stay in hotel quarantine (#covidnegative !!!), found a new apartment, unpacked, got Eve re-enrolled in school, set her up with all her supplies, sent spunky husband back to work, settled in, and now at last, I feel like I can breathe again!

What a ride!

Now, I have been posting bits and pieces over on Instagram and my plan now that we are safe and settled is to get this blog all up to date with all the delicious things I’ve been creating and sharing then start to create and post more regularly on here again!

Although my arm is still bothering me, I am thankfully getting treatment with my amazing physio and finally feel like it’s starting to heal and make some progress on the road to recovery. Although I am under strict instructions not to over do it so although I plan to post more regularly and get things here all up to date I do have to pace myself.

Workouts may be on hold for a few more weeks but as soon as I’m cleared to start training again, you better believe fit Fridays will be back and just as fun, if not more so, than ever!

Before I get you all caught up and ready to dive in to the deliciousness that is soon to be your new fave snack – hello peanut butter cookie dough protein bites = best snack ever, if you have any specific requests, especially as we are heading in to the holidays please feel free to leave me a comment, sent me an email or if you have Instagram shoot me a DM. I would love, love, LOVE to hear from you!

OK, that’s enough waffling from me (MMmMMM waffles), on to the recipe deets . . .

Allow me to introduce you to your new fave snack . . .

Mocha fudge peanut butter cookie dough protein bites!

It’s everything I love in life all served up in one delicious little mouthful!

Chocolate = happiness

Coffee = soothes my soul.

Peanut butter and cookie dough bars = the glue that holds my body together!

Put them all together and you get pure magic and that my friends is EXACTLY what we have here!

It’s cookie dough meets, mocha fudge meets, peanut butter cup and I am 100% here for it!

Subtly sweet, deliciously buttery soft and chewy (protein packed) peanut butter cookie dough encased in a cool, crisp layer of espresso infused dark chocolate.

Gluten free – Dairy free – Grain Free – Refined sugar free – Vegan – Paleo and Keto friendly.

1 bowl + 3 ingredients and 10 mins!!

Stop what you’re doing, this needs to happen, now!

Peanut Butter Cookie Dough Protein Bites

Makes 5 bites of blissful deliciousness.

Ingredients –

For the cookie dough filling –

1 x PranaOn peanut butter cookie dough protein bar (I order online PranaOn
– use EMMA10 to get 10% off) – DIY cookie dough recipe below .

For the choc cups – .

1/2 blk dark choc (1/4 C once melted)

1 sachet of Before you speak coffee’s adrenal reset decaf mocha – discount code = EMS10
can sub 1 tsp of decaf (or reg) instant espresso .

1 tsp coconut oil – optional .

Method –

1 – Cut your protein bar into 4 or 5 pieces depending on how big you want to make your cups

2 – Roll into balls and set aside

3 – Melt choc by your preferred method

4 – Add espresso and coconut oil (if using)

5 – Spoon 2 teaspoons  of your melted chocolate into mini cupcake cases

6 – Freeze for 5

7 – Once your choc is set, remove from the freezer and gently press your cookie dough ball in to the chocolate base .

8 – Top with remaining melted choc

9 – Sprinkle with pink salt if you want – you do!

10 – Pop back in to the freezer for 5 to set

11 – Devour!

Keep refrigerated – can be frozen

For the DIY – peanut butter cookie dough –

Ingredients –

1/4 cup of peanut butter (or nut/seed butter of choice)

* You could also sub powdered peanut (or almond) butter + enough water to make a desired nut butter consistency

1/2 teaspoon of vanilla – more or less to taste

1 Tablespoon of vanilla protein powder  – can sub coconut flour for non protein version

A sprinkling of choc chips – as many or few as your heart desires

A pinch of flaky sea salt

1 scoop of collagen – optional for gut healing goodness

Method –

1 – Place it all in a bowl and stir until well combined.

Enjoy xo

__________________________________________

Question of the day –

What’s snacks 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 these peanut butter cookie dough bites (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 ox

__________________________________________

The post Peanut Butter Cookie Dough Protein Bites 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 I’m sharing a short, sharp, shoulder sculpting, upper body workout that you can get in and get done in just 20 minutes!

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 exercise demos/workout with me  ;-

Bent over row – or hand release push ups if no equipment 
Lateral Raise – use water bottles or canned goods if no dumbbells
Bicep curls – use water bottles or canned goods if no dumbbells
Overhead press – or tent push ups if no equipment
Tricep extension – or dips if no equipment
Push ups – toes or knees is totally fine.

Aim to do 8-10 reps of each exercise 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!

Grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Remember we are using smaller muscle groups today so if you don’t have access to weights, bottles of water or canned good are perfectly fine to use. Get creative! 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 –

Shoulder sculpting – 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 for this weeks 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, spiked with a hint of vanilla, a heart and belly warming hum of cinnamon and ginger and choc full of choc chips!

And, not only does our delicious, nutritious, classic style smoothie like straight up dessert but, it also happens to be dairy free (if you want),  BANANA FREE, DATE FREE, refined sugar free, Low Carb, Paleo, Keto and 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 yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Golden Spiced Cookie Dough Crunch Shake

 

Ingredients –
Makes 1

1/2 cup vanilla  yogurt

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

2 Tablespoons of almond butter – powdered or regular

1 teaspoon of sugar free vanilla creamer – can sub regular vanilla

1/2 teaspoon of turmeric – I use Further food Turmeric Tonic

1/2 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

1/4 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 Shelby’s

If you want a sweeter shake add 1/2-1 teaspoon of monk fruit sweetener , maple syrup or sweetener of choice

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 scoop protein powder  – for extra protein  I think vanilla or unflavored would be best here

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} Golden Spiced Cookie Dough Crunch Shake & 20 min Shoulder Sculpt first appeared on Better with Cake.

It’s cookie dough meets, twix meets, peanut butter cups and I am here for it!

Subtly sweet, deliciously buttery soft and chewy, choc chip cookie dough topped with a layer of date free peanut butter caramel finished with a cool, crisp layer of espresso infused dark chocolate.

My life is now complete.

Wait, eating these while drinking coffee = life complete!

Guys, these bars, Honestly, I’m lost for words . . .

I’m trying to think of something fun or interesting to tell you but really, I’ve got nothing.

There are few moments in life when words are simply not required and I strongly believe that this may be one of them.

I mean, did you hear me . . . mix and make, date free peanut butter caramel cookie dough bars  . . .

And would you look at them?! Layer, upon layer, upon, layer of deliciousness!

Who wants to listen (or read) me waffling on when there are life changing treats to be made!

A few things before you go get your snack on;

1 – Yes,  The espresso in the chocolate layer is optional so those of you who aren’t in to coffee, tell me why we’re friends again?! Just kidding, leave it out – even without the espresso in the chocolate they still taste all kinds of magical

2 – The egg free cookie dough was originally made with a DIY protein ball mix I got from my friend Kylee who has just launched her own range of healthy snack mixes “Baller Blends” . All plant based, gluten free, dairy free, refined sugar free, low carb, vegan, keto and paleo friendly but most importantly they all taste AMAZING!!!  If you’re looking for a way to support small business while staying home and living your best snackin’ ISO life then you can do that by checking out the range and ordering some for yourself, here but, don’t feel like you have to order the mix to make these life changing bars or if you, like me, have no patience and want to get your snack on NOW! Igotchu . In the notes I’ve included a recipe that you can make with what you have on hand right this very moment ! (But, just between you and me,  you might want to head on over to my Instagram page where I’m teaming up with the Baller Blends to celebrate their launch with a cheeky little giveaway! Go enter and win yourself some free snacks!!!)

Super simple, super delicious and you need them in your life because,

YUMMMMM

Made with no refined flour or sugar using just a handful of ingredients that I bet you have on hand already and come together in 1 bowl with 1 spoon and I guarantee they will disappear in the blink of an eye!

Gluten free – Dairy free – Grain Free – Refined sugar free – Low carb – Vegan – Keto and Paleo friendly.

All natural, quick and easy, subtly sweet, deliciously buttery, secretly healthy (date free) caramel peanut butter cookie dough bars!

They really are a little slice of heaven right here on earth!

From my heart, to yours, enjoy xo

No Bake {DATE FREE} Peanut Butter Caramel Cookie Dough Bars

10 bars of blissful deliciousness

Ingredients –

For the base –

1 packet of Baller Blends Cookie Dough-licious protein ball mix +
3 Tablespoons of maple syrup (or liquid sweetener of choice)

* see below for alternate, from scratch,  base recipe

For the date free peanut butter caramel filling –

1/2 cup smooth peanut butter

1/4 cup coconut oil

1/4 cup maple syrup*

1 teaspoon of vanilla

A generous pinch of salt

For the chocolate coating –

1/4 cup of good quality dark chocolate – double this if you want to completely coat your bars

1/2-1 teaspoon of instant espresso – optional but HIGHLY recommended, always

1 teaspoon of coconut oil

A pinch of salt + extra for serving

*keto friends use monk fruit based maple syrup

Method –

1 – Line a small rimmed baking dish or loaf pan with non-stick parchment paper and set aside.

2 – Prepare the base mix according to the packet instructions. See notes below for alternate base recipe.

3 – Press your prepared cookie dough in to your prepared baking dish (or loaf pan) and press down into one nice smooth even layer.

5 – Set aside.

6 – Place all ingredients for your peanut butter caramel in to a small bowl and stir until smooth, creamy and well combined.

7 – Pour your peanut butter caramel over your cookie dough base and smooth in to a nice, even layer.

8 – Place in the freezer to set – should be ready in 20-30 minutes.

9 – Melt together chocolate, coconut oil and espresso (if using) by your preferred method – I like to do mine double broiler style, by placing the chocolate in to a bowl then sitting it on a small sauce pan filled with about 2 cm of water, let the water  simmer , without touching the bottom of the bowl, stir the chocolate occasionally until completed melted.

10 – Now – you have 2 options here –

1 – which is the option I chose – I sliced the chilled/set cookie dough in to bars then drizzled the tops of each bar with melted chocolate, repeating until all bars with crowned with chocolate, then drizzled the remaining melted chocolate over the top to make a pretty pattern.

2 – You can simply pour your melted chocolate on to the base, then slice it as a whole. If you choose to take this option, be warned the chocolate layer can crack as you slice it. I suggest heating the blade of your knife with boiling water before slicing, the heat makes slicing easier (and the chocolate is less likely to crack as much) as the heated blade will melt the chocolate layers as you press to slice.

Just make sure you wipe any excess water off the blade before slicing.

11 – Devour!

Bars need to be kept refrigerated, best stored in an air tight container but can also be frozen.

NOTEs –

Alternate base recipe ;

Ingredients;

1/2 cup coconut flour

1/4 cup of coconut oil, melted

1/4 cup of maple syrup*

1 teaspoon of vanilla

1 pinch of salt

1 Tablespoon of choc chips, roughly chopped (or cacao nibs)

Method –

1 – Line a small rimmed baking dish or loaf pan with non-stick parchment paper and set aside.

2 – Place all ingredients for the base into a small bowl and stir until well combined.

3 – Press shortbread base in to your prepared baking dish (or loaf pan) and press down into one nice smooth even layer.

Enjoy xo

__________________________________________

Question of the day –

What’s your favorite treat?

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 these peanut butter caramel cookie dough bars (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 ox

__________________________________________

The post No Bake {Date FREE} Peanut Butter Caramel Cookie Dough Bars 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 I’m sharing a short, sharp, total body workout that you can do anywhere, anytime in just 20 minutes – with or without equipment, totally your call.

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!

And that’s exactly what we’re going to do!

So, here’s what we are going to do – click here to see a live demo of each exercise or to workout with me –

Walk out push ups
Curtsy lunge
Jump squats – or pulse if you don’t care for jumping
Sit ups

Aim to do 8-10 reps of exercise (count reps per leg for lunges) and repeat the entire sequence through for AMRAP (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.

The final rep in each set of each exercises 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 –

No Equipment

Full 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 for this weeks smoothie recipe . . .

How does a nice tall, creamy, dreamy, secretly healthy, peanut butter choc chip cookie dough shake sound?

So good right?!

I mean who doesn’t love a big spoonful of peanut butter? or choc chip’s? or cookie dough? All washed down with a big ol’ glass of (vanilla almond) milk?

There’s nothing better, except when you put them all together and then my friend you get pure magic and that’s exactly what we have here!

Everything you love about that old fashioned classic & it pretty much tastes like peanut butter choc chip cookie dough soft serve but with a secretly healthy twist!!

No added sugar, packed with protein and loaded with gut healing goodness! Not that anyone would know!

It’s subtly sweet, seriously creamy, packed with punchy peanut butter flavour (aka – the best kind!!) spiked with the perfect hit of vanilla and choc full of choc chips!

Soooo good!

And, not only does our delicious, nutritious, classic style smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, refined 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.

Healthy Peanut Butter Choc Chip Cookie Dough Thickshake

Ingredients –
Makes 1

1/2 cup vanilla  yogurt

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

1-2 Tablespoons of peanut butter – powdered PB works too

1 teaspoon of vanilla

1 Tablespoon of choc chips (or cacao nibs)

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

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 – I use Further food

1 Tablespoon of vanilla creamer – makes it extra lush

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

Choc chip cookies, 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 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 Peanut Butter Choc Chip Cookie Dough Thickshake & 20 Minute {No Equipment} Total Body Workout first appeared on Better with Cake.

Today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 15 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 –
Squat
Lunge
Glute Bridge
Fire Hydrant
Donkey Kick

Aim to do 8-10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence through for a total of 3-4 rounds (or as many rounds as pretty in 15 mins), resting as needed. Sound good?

Once that’s done, if you’re feeling up to the challenge, we have ourselves a bonus burn out round!

Grab a timer, and do as many jump squats (or pulse if jumping is not your thing) in 1 minute!

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!

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 –

15 Minute
Booty Burn

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 secretly choc chai cookie dough crunch shake sound?

Subtly sweet, deliciously indulgent, seriously chocolaty, perfectly spiced 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!

Chocolate + Chai = a match made in heaven and when you add in that cookie dough crunch . . . you take the experience to a whole new level!

Oh and I should probably mention that not only does our delicious, nutritious, smoothie like a absolute magic 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.

 

Choc Chai Cookie Dough Crunch Shake

Dairy Free – BANANA FREE – DATE FREE – Sugar free – Low Carb – Vegan – Keto – Paleo  

Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

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.

1/2-1 teaspoon of chai spice mix – more or less to taste

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

1/4-1/2 teaspoon of instant espresso – 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 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

Reishi & ATP Science Cort RX– boosts immunity, calms the nervous system & my busy brain

1-2 scoops of  collagen – for gut healing goodness

1 Tablespoon of chocolate creamer – makes it extra lush

1 scoop protein powder  – for extra protein ( I think vanilla, chocolate or unflavored would work best in this recipe)

Chocolate cookies, 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 –

When it comes to exercise do you prefer upper body? Lower Body? Total body?
Personally love a good lower body workout best!

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 Choc Chai Cookie Dough Crunch Shake + 15 Min {No Equipment} Lower Body 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 should be able to get in and get done in less than 20 minutes what do you say, are you in?!

5 exercises
10 reps each
x 4 rounds – or as many rounds as pretty in 20 minutes
Boomshakalocka, done

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.

So, here’s what we are going to do –
Deadlift –  use a broom if you don’t have access to weights or a gym
Lunge
Squats – any kind you like
Curtsy Lunge
Mountain Climbers – or knee to elbow plank

Aim to do 10 reps of each exercise (count reps per leg) and repeat the entire sequence through for a total of 4 rounds, or as many rounds as pretty in 20 minutes, sound good?

Now, just because I’m not allocating any specific rest breaks in today’s workout, 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. Do what you gotta do, OK?!

Now, for those of you are just starting out or are new to lifting feel free to do this workout without any added weight, believe me when I say 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.

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
“Dead Set Legend”
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 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!

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.

 

Healthy Choc Fudge Cookie Dough Crunch Shake

Dairy Free – BANANA FREE – DATE FREE – Sugar free – Low Carb – Vegan – Keto – Paleo  

Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

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

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 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 teaspoon of uplift food – daily dose of prebiotics

1 Tablespoon of chocolate creamer – makes it extra lush

1 scoop protein powder  – for extra protein ( I think vanilla, chocolate or unflavored would work best in this recipe)

Chocolate cookies, 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 – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

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 –

Upper Body, Lower body or total body? What’s your fave way to workout? Lower body is my fave!

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 Healthy Choc Fudge Cookie Dough Crunch Shake & A 20 Min Lower Body Workout first appeared on Better with Cake.

4 ingredients and 10 minutes stand between you and one of the most epic and delicious treats you will ever eat.

Ever!

And no, I’m not being dramatic at all. These quick and easy, mix and make choc chip peanut butter cookie dough bites are the stuff that dreams are made of  – please tell me I’m not the only one that dreams about food?! That’s where get my best ideas?!

I mean it’s EGG FREE –  peanut butter, choc chip cookie dough stuffed in to a decadent and rich, cool, crisp, dark chocolate cup!

What’s not to love?!

Chocolate =  yum!

Peanut butter = life!

EGG FREE cookie dough = where have you been all my life?!

Those of you who have been visiting this blog of mine for more than 5 minutes will know how much I absolutely LOVE dark chocolate and nut butter. Only as I live and breathe!

It’s just such a classic combination, the perfect balance of salty and sweet. You just can’t beat it.

And, now that I’ve discovered the wonder that is egg free cookie dough . . . My life is now complete.

Well, eating these while drinking coffee = life, complete!

They are all natural made with no refined flour or sugar using just 4 pantry staples that I bet you have on hand already and can be ready in just 15 minutes!!

Simply  – Mix – Melt – Chill – Fill – Sprinkle – Devour!

And devour you shall!

Subtly sweet, spiked with just a hint of vanilla, packed with punchy peanut butter flavour and choc full of choc chips . . .

Would you just look at that creamy, dreamy filling! Insert all the heart eye emojis, here ↑↑↑

What more could you want?!

If you, like me, have a major soft spot for dark chocolate & nut butter (who doesn’t?!) then you need these in your life like, yesterday!

Sugar Free – Gluten Free – Dairy Free – Egg Free – Low Carb – Vegan – Keto & Paleo Friendly (just sub almond butter, works like a charm)

4 ingredients + 15 minutes  . . .

Stop what your doing, this needs to happen, now!

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

 

Choc Chip Peanut Butter Cookie Dough Bites

Makes 10-12 Subtly sweet, deliciously indulgent, secretly healthy, chocolate covered , choc chip studded, peanut butter cookie dough bites.

Ingredients –

For the peanut butter filling –

1/2 cup of peanut butter (or nut/seed butter of choice)
* You could also sub peanut powder + enough water to make a natural PB consistency

1 teaspoon of vanilla – more or less to taste

2 Tablespoons of coconut flour
* or protein powder  – vanilla or unflavored would work best

A pinch of flaky sea salt

A handful of choc chips – as many as your pretty little heart desires

For a sweeter filling you feel free to add a touch of maple syrup, honey or monk fruit sweetener to taste.

For coating –

1 block (about 1/2 cup) of good quality dark chocolate – I use dairy free

Optional add-in;

1-2 scoops of collagen –  for gut healing goodness

Method –

1 – Place all filling ingredients into a small bowl and stir until well combined. Set aside.

2 – Melt chocolate by your preferred method –

I like to do mine broiler style by placing my chocolate in a small bowl  over a pot of simmering water but you could just do it in the microwave if you prefer.

3 – Use a teaspoon to drizzle some melted chocolate into a chocolate mold (or you can use mini paper or silicone cupcake/muffin cases if you prefer) and spread to coat evenly. Don’t use all your chocolate, remember you want to save about 1/4 of it to spread on top once our chocolate cups are filled.

3 – Place your chocolate cups in the fridge or freezer for 5-10 mins to set.

4 – Remove  your chocolate cups from the fridge or freezer, fill each chocolate cup with a spoonful of your peanut butter cookie dough filling then use the back of your spoon carefully smooth out the tops.

5 – Once all your cups are filled,  top with a little remaining melted chocolate, smooth it all the way to the edges to the filling is completely covered then sprinkle with salt and place them back into the fridge  (or freezer) for 2-5 minutes to set.

These delicious little cups will keep well in the fridge for several weeks but can also be stored in the freezer for 3-6 months!

Enjoy xo

__________________________________________

Question of the day –

If/when you choose to indulge, what’s your fave treat?

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 peanut butter cookie dough bites  (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 Choc Chip Peanut Butter Cookie Dough Bites first appeared on Better with Cake.