Decadent rich, deliciously indulgent, cool crisp dark chocolate cups encasing a subtly sweet, luscious, creamy, perfectly spiced, protein packed salted caramel cashew butter filling that literally oozes with awesomeness when you bite on in.

Fun fact that no one asked for but ima tell you anyway . . . something you will almost always find in my fridge or freezer,  a sneaky stash of  healthy homemade nut butter cups . . .

They’re just so easy to throw together, the flavors and variations you can make are virtually endless – they’re the perfect, pre-portioned, grab-and-go treat!

I can’t think of a better way to (start) end (or fill) the day then cozied on the couch with a couple of these bad boys  . . .

And that my friend is exactly where you’ll find me, most nights at 8pm . . . binge-watching Netflix (although TBH I’m currently obsessed with “Hart of Dixie” On Stan ) . . . livin’ my best life!

It’s quite possibly my fave time of day! Well, maybe tied with that first, soul soothing sip of coffee in the morning. I mean come on, is there there anything more satisfying?! Answer = no.

Anyway, enough of me talking about the exciting life I lead and on with the recipe . . .

It’s everything I love in life all served up in one tasty little treat!

Chocolate = Happiness

Turmeric = fixes everything!

Cinnamon and ginger soothe my soul

Nut butter is the glue that holds my body together!

Coffee gives me life!

Salted caramel, well that’s just yum!

Gluten free – Dairy free – Grain Free – Sugar free – Low Carb  – Paleo – Keto – Vegan.

3 main ingredients (+ a handful of spices) and 15 minutes is all you need.

Life as you know it will be changed forever!

From my heart to yours, enjoy xo

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!

__________________________________________

Question of the day –

What’s your favorite flavor nut butter?

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 creamy, dreamy, golden spiced cashew butter cups  (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 Golden Spiced Salted Caramel Cashew Butter Cups 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.

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

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 30 minutes , 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 –  Squats – Deadlifts – Step Ups & Curtsy Lunges . We will aim to do 8-10 reps of each exercise (count reps per leg for the step ups and lunges) and repeat the entire sequence through for a total of 3 rounds, resting as needed along the way.

5 exercises
8-10 reps each
x 3 rounds
Boomshakalocka, done

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

But FYI –

Just because it’s short doesn’t mean it’s not effective! You have been warned

Grab yourself a weapon of choice – a set of dumbbells, a barbell, your EmPack, kettlebells, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength (although, this workout is still all kinds of effective with no extra weight, just using your own body weight as resistance will still deliver an intense workout) 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 –

30 Minute
“Build and Burn”
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 . . .

In honor of St Patrick’s Day this weekend I thought it would be fun to make ourselves something a little festive.

How does a deliciously simple, secretly healthy, fun and festive Irish Iced coffee sound?!

How does a nice tall, creamy, dreamy, subtly sweet, secretly healthy, espresso infused, “rum” spiked  Irish iced coffee sound?

You guys, this smoothie . . . hello deliciousness !

Not only does it taste like an absolute dream (hello iced coffee = life!) but it also happens to be seriously good for you made with no added sugars (not even a banana in sight) and delivers a sneaky, undetectable extra serve of veg?!

Those sneaky little leprechauns

This iced coffee is made with a shot (or two) of your fave espresso – regular, decaf or mushroom coffee will all work here, a drizzle of vanilla, a splash of rum extract (or you should use the real deal if you want) + a couple of my fave super-food add ins;

Coconut butter = heart healthy fats, boosts immunity and brain function.

Maca which although it’s optional I highly recommend it as not only does it add  a hint of caramelized sweetness but it’s great for balancing hormones,

Collagen – Oh how I love my collagen – 1-2 scoops of collagen (which again is optional but highly recommended) adds an extra dose of protein and gut healing goodness.

See, I told you it was seriously good for you didn’t I?

And then we have our sneaky serve of veg – goold ol’ cauliflower (pre-steamed and frozen is best) goes completely undetected and make this iced coffee extra thick, seriously creamy and all kinds of wonderful.

I promise you will never even know it’s there!

One sip and you’ll be 100% on board, trust me!

This “spiked” Irish iced coffee really is simply divine, the perfect way to treat yo’ self while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

Oh and I should probably mention that not only does our deliciously indulgent seriously healthy, sugar free Iced coffee taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you

A Seriously Healthy
{Low Carb-Sugar Free}
Irish Iced Coffee

{Vegan, Gluten Free, Dairy Free, Sugar Free, Keto & Paleo Friendly}
Makes 1 all natural, subtly sweet, creamy, dreamy, “rum” spiked, espresso infused, seriously healthy, sugar free iced coffee

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 Tablespoon of coconut butter

1 teaspoon of maca

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/2 teaspoon of rum extract

1 teaspoon of instant coffee (regular-decaf or mushroom coffee works perfectly) or a shot or two of your fave espresso

1-2 scoops of Vital proteins unflavored collagen peptides  or the collagen coconut creamer – optional

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

* for a sweeter smoothie feel free to add 1-2 medjool dates (remember to remove the pits) or a teaspoon of honey, maple syrup or coconut sugar.

Optional but recommended for serving –

Coconut flakes

Cacao nibs

Coffee beans

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 espresso beans if desired.

Note – You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured would work best in this recipe) for an 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

__________________________________________

The post 30 Minute “Build and Burn” Lower Body Workout + A Seriously Healthy {Low Carb-Sugar Free} Irish Iced Coffee first appeared on Better with Cake.

Alright party people, whose ready to get their workout on?!

Today I’m sharing a short, sharp, delt defining, shoulder sculpting workout that you can get in and get done in just 20 minutes!

But, believe me when I say this workout is no joke, just because it’s 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 um your arms may feel a little like jelly, FYI . . .

. . . you have been warned.

But, this short, sharp shoulder sculpting workout will also  leave you feeling strong and energized ready to take on the rest of your day!

So, here’s what we are going to do –

5 exercises
8 reps each
x 3 rounds
Done

5 exercises – Hammer Curls – Upright Row – Front Raise – Lateral Raise – Reverse Fly’s.

We will do 8 reps of each exercise, moving from one exercise to the next with minimal/no rest in between then 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 shoulder sculpting workout.

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?!

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.

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-
“Delicious Delts”
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 bonus smoothie recipe . . .

It’s so important to nourish and re-energize your body post workout, you want to make sure you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.

In the spirit of St Patrick’s day what do you say we have ourselves  a nice tall, subtly sweet, seriously healthy, antioxidant rich, creamy, dream choc mint super-food shamrock shake?

Tart, tangy coconut yogurt,  combined with the natural sweetness of our frozen banana and a that hint of minty freshness marries so perfectly with the earthy tones of that magnificent matcha.

And I think we can all agree that a cheeky hint of chocolate just makes everything better.

This secretly healthy, choc mint super-food shamrock  is not only seriously delicious and bursting with nutritional value but, it also tastes like an absolute dream!

FYI – this pretty little glass of deliciousness also happens to be rich in antioxidants, packed with protein and slow release, low GI carbs that will help refuel and re-energize that beautiful body of yours.

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.

Oh and I should probably mention that not only does our divine little smoothie taste like heaven in a cup but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you

 Choc Mint Superfood Shamrock Shake
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy, choc mint shamrock shake

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

1/2 an overripe banana (preferably pre-frozen)

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1 scoop (1/4-1/2 teaspoon) of Matcha Green Tea

1 Tablespoon of fresh mint

1/8 tsp of peppermint extract – or 2-4 drops of peppermint stevia

1 Tablespoon of cacao nibs (or dark chocolate chips)

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

Optional but recommended for serving –

Coconut flakes

Extra cacao nibs (or dark chocolate chips)

A sprig or 2 of fresh mint

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 a fresh mint if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some great lakes gelatin for an 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

__________________________________________

The post A 20 Minute “Delicious Delts” Shoulder Sculpting Workout & A Choc Mint Super-food Shamrock Shake first appeared on Better with Cake.