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

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

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

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

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

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

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

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

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

I know I am.

So rest I shall.

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

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

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

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

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

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

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

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

Physically, mentally and emotionally.

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

No guilt allowed.

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

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

I insist.

_______________________________________________________________________

Question of the day –

What’s your fave way to rest and unwind?

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

F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

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

Ok good because today, I thought I’d we’d have ourselves a short and sharp, total body toning workout that you can do anytime, anywhere,  in just 20 minutes, no equipment required!

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

So, here’s what we are going to do –

7 exercises;

Step Ups
Reverse Lunge
Air Squats
Burpees
Mountain Climbers &
Push Ups
Russian Twists

We will do 10 reps of each exercise (count reps per leg/side for step ups, lunges, mountain climbers & twists) before moving on to the next then we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty, in 20 minutes.

We will move from one exercise to the next with minimal/no rest in between – 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?!

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

And 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 –

 
– 20 Minute –

No Equipment

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 bonus smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, secretly healthy, cherry pie smoothie sound?

Tart/sweet juicy cherries combined with some creamy, dreamy coconut/Greek style yogurt, a splash of vanilla, a big ol’ spoonful of almond butter & a cheeky pinch of cinnamon!

It’s everything you love about a big ol’ slice of cherry pie (complete with a heaping scoop of your fave ice cream) all served up in one pretty little cup, no baking required!!!!

Oh and I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, BANANA FREE, keto and paleo friendly!!!

So much to love I tell you

It really is simply divine, the perfect way to treat yo’ self and put a little extra pep in your step while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

 

Cherry Pie Smoothie
{Vegan – Dairy Free – Sugar Free – Keto – Paleo}
Makes 1 nice tall, creamy, dreamy, subtly sweet, perfectly spiced, cherry-licious smoothie

Ingredients –

2 Tablespoons of coconut or Greek style yogurt

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

1/2 cup of frozen, pitted, cherries

1 Tablespoon of almond butter – or 2 Tablespoons of almonds (soak for 10 mins in boiling water 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 )

A pinch of ground cinnamon

A pinch of salt

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

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 protein powder ( vanilla or unflavored would work well here) – I use The Healthy Chef –  WPI – (or protein powder of choice) – for extra protein

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, cookie crumbles  and whatever toppings your pretty little heart desires.

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 {No Equipment} Total Body Workout & A Healthy Cherry Pie 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.

It’s that time again, time for another round of fit Friday fun can you believe it?!

Yes, it really is Friday again already! And, not only is it Friday but, it’s the last Friday in July!

Um, how?!

Anyways, 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.

Nothing complicated, basic movements done with good form for a short but effective total 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 –

A descending ladder workout which simply means we will start by completing 10 reps of each exercise  (count reps per leg/side for lunges, mountain climbers & twists ) and continue to decrease reps, each round, until we get down to 1 , make sense?

We will do ;

Squats
Push Press
Curtsy Lunges
Push Ups
Mountain Climbers
Russian Twists

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but, that does not mean you don’t take 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 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 , deal?

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.

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your heart will be pumping and those quads, glutes, hamstrings, biceps, shoulders, abs – you name it,  will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you (and I mean that in the best possible way).

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.

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 –

20 Minute
“Down for the Count”
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, subtly sweet, deliciously nourishing, golden spiced mango lassi sound?

Not only does this gloriously glowing smoothie taste like paradise in a cup but, it also happens to be quite the nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity! 

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is!

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

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 – so much to love I tell you

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

Golden Spiced Mango Lassi
{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, mango lassi

Ingredients –

1/4 cup coconut or Greek style Yogurt

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

3/4 cup diced, mango – I used frozen

1 Tablespoon of cashew or almond butter

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground ginger

1/4 teaspoon of cardamom

A pinch of pink salt

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

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

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.

NOTE – You could also add in a scoop of protein powder (vanilla 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/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 20 Minute “Down for the count” Total Body Workout & A Golden Spiced Mango Lassi 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 20 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 –

4 exercises – Glute Bridges –  Reverse Lunges – Deadlifts and Squats . We will aim to do 8-10 reps of each exercise (count reps per leg for the reverse lunges) and repeat the entire sequence through for a total of 3 rounds, resting as needed along the way.

4 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.

FYI –

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 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 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, subtly sweet, seriously healthy, antioxidant rich, creamy, dreamy coconut infused, iced matcha latte sound?

Creamy dreamy coconut yogurt, combined with the deliciously nutty, subtle sweetness of our coconut extract and a splash of vanilla pairs so perfectly with the earthy tones of that magnificent matcha.

Let me tell you, this creamy, dreamy, coconut matcha super smoothie is not only  bursting with nutritional benefits but it tastes like an absolute dream!

Seriously, this creamy, dreamy, iced coconut matcha latte is so insanely delicious that I actually laughed out loud after my first sip because I couldn’t believe how good it was!

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, sugar free, keto and paleo friendly – so much to love I tell you

Creamy Iced Coconut Matcha Latte
{Vegan, Gluten Free, Dairy Free, Sugar Free, Keto & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy, coconut infused iced matcha latte

Ingredients –

1/4 cup coconut or Greek style yogurt

3/4 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 )

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

1 Tbsp coconut butter

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

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

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

Optional extra super-food add-ins;

“Jing” – To support adrenals

Lion’s Mane – To help improve brain function

Cordyceps – To increase energy

Chaga – To boost immunity

Reishi – To help relieve anxiety & calm both body & mind

Optional but recommended for serving –

Coconut flakes

Extra cacao nibs (or dark chocolate)

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 cacao nibs if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) 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 {NEW} 20 Minute Lower Body Workout & A Creamy Iced Coconut Matcha Latte first appeared on Better with Cake.

F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun

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 toning HIIT style (High Intensity Hit Training) workout that you can get in and get done in just 20 minutes, no equipment required!

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

So, here’s what we are going to do –

6 exercises;

Mountain Climbers
Push Ups
V Ups
Walking Lunges
Skater Jumps
Plank

We will do each exercise for 30 seconds before moving on to the next then we will take a 30 seconds to rest before we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 20 minutes.

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

And 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 –

 
– 20 Minute –

Total Body

HIIT Workout

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

Finish with a nice little cool down and stretch, maybe take a walk 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, subtly sweet, perfectly spiced, vibrant, delicious ginger and pomegranate smoothie sound?

The combination of creamy, dreamy coconut yogurt with our slightly tart, subtly sweet pretty little pomegranate arils and that gentle hum of ginger is an absolute taste sensation!

And would you just look at that colour?!

It 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 vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, sugar free, keto and paleo friendly – so much to love I tell you

Ginger and Pomegranate Smoothie
{Vegan, Dairy Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious, seriosuly nutritious super smoothie.

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)

1/3 cup of frozen Pomegranate arils (any red berry would work – strawberries or raspberries would be amazing here too)

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

1 teaspoon of freshly grated ginger (or 1/4-1/2 a teaspoon of ground ginger)

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

Optional add ins –

1 Tablespoon of coconut oil

1 scoop of  vital proteins collagen peptides *

Optional but recommended for serving –

Coconut flakes

Fresh or freeze dried pomegranate arils

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 pomegranate if desired.

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

the prices are amazing, shipping is super fast, the customer service is top notch!

You can use my code NHN329 to get an extra 5% off

* I order mine from online from iHerb.com – the prices are amazing, shipping is super fast, the customer service is fantastic!

Feel free to use my code to get NHN329 to get 10% off

Enjoy xoxo

Don’t forget to give me a shout out when you’re done and let me know how many rounds you crushed  – 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

_________________________________________

The post A 20 Minute {No Equipment} Total Body Workout + A Ginger and Pomegranate Smoothie Recipe 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 around 20 minutes , what do you say, are you up for the challenge?

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 – Box Jumps – Deadlifts – Step Ups – Reverse Lunges – Squats

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 for 1-2 minutes between rounds. Make sense?

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.

Grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, some resistance bands, your trusty ol’ EmPack or any combination you like. Make sure you choose something appropriate for your strength and feel free to add/remove weight as needed along the way but, don’t be afraid to challenge yourself.

The final reps 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 –

30 Minute 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, subtly sweet, vibrant, delicious cranberry and pomegranate smoothie sound?

It’s light, fresh,creamy, dreamy, subtly sweet, delicious, nutritious – an absolute taste sensation.

And would you just look at that colour?!

It 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 vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you

Cranberry Pomegranate Smoothie
{Vegan, Dairy Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious, seriosuly nutritious super smoothie.

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)

1/3 cup of frozen cranberries

3 Tablespoons of Pomegranate arils

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

1 teaspoon of Chia seeds

1 Tablespoon of coconut oil – optional but recommended

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Fresh or freeze dried pomegranate arils

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, chia seeds and pomegranate if desired.

You could also add in a scoop of protein powder (vanilla or unflavored would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) 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

_________________________________________

The post A {NEW} 30 Minute Lower Body Workout + A Creamy, Cranberry Pomegranate Smoothie first appeared on Better with Cake.

F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

So . . .

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 I’d we’d have ourselves a short and sharp, total body toning, tabata style workout that you can do anytime, anywhere,  in just 15 minutes, no equipment required!

Because some days you just need a short, sharp cardio blast am I right?!

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

So, here’s what we are going to do –

6 exercises;

Squats
Squat Jumps
Alternating Lunges
Burpees
Mountain Climbers &
Push Ups

We will do each exercise for 30 seconds before moving on to the next then we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty, in 15 minutes.

We will move from one exercise to the next with minimal/no rest in between – 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?!

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

And 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 –

No Equipment

Total Body Tabata 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, creamy, dreamy, decedent, rich, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolatey, “cacao kapow” smoothie sound?

Luscious, creamy coconut yogurt is combined with decadent rich cacao, a splash of vanilla, a shot of espresso, sprinkling of cinnamon cheeky little pinch of cayenne to deliver you a deliciously indulgent, subtly sweet espresso infused smoothie that is an absolute taste sensation! 

Not only does it tastes all kinds of incredible but, it’s also bursting with nutritional value thanks to our cacao, coconut, cinnamon and cayenne pepper this bad boy is rich in antioxidants, it’s a natural anti-inflammatory, it will help to aid digestion, boost immunity and your metabolism (aka – aid in weight loss) and so much more! Hence the name “cacao kapow”  – it’s a dark and delicious, nutritional powerhouse!

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

So much to love I tell you

It really is simply divine, the perfect way to treat yo’ self and put a little extra pep in your step while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

Cacao Kapow Smoothie
{Vegan – Dairy Free – Keto – Paleo}
Makes 1 nice tall, creamy, dreamy, seriously chocolatey, perfectly spiced, decadent, rich, espresso infused, secretly healthy super smoothie

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 shot (or two) of your fave espresso, cooled – or 1 teaspoon of instant espresso

1 Tablespoon of cacao

1/2 of ground cinnamon

1 pinch of cayenne pepper

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

1 Tablespoon of coconut oil – optional but recommended

A pinch of salt

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

Optional but recommended for serving –

Cacao nibs

Coconut Flakes

Chili flakes

Chocolate coated espresso 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 chili flakes and espresso beans if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) 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 15 Minute {No Equipment} Total Body Tabata Workout & A “Cacao Kapow” Super Smoothie 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 one of my all time fave, short, sharp lower body workouts that you can get in and get done in just 20 minutes (with or without weight), what do you say, are you up for the challenge?

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 –

4 basic exercises – Squat –  Lunge – Deadlifts & Box Jumps (feel free to sub in step ups if plyo-metrics/jumping isn’t your jam)

We will aim to do 8-10 reps of each exercise (count reps per leg for lunges and step ups if you’re doing those ) then repeat the entire sequence through for a total of 3 rounds, resting as needed. Sound good?

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?

4 exercises
8-10 reps each
x 3 rounds
Done

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

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.

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 –

20 Minute Lower Body Burn Out

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, creamy, dreamy, subtly sweet, antioxidant rich, perfectly spiced, blueberry chai chiller sound?

Creamy, dreamy coconut yogurt, is combined with a splash of vanilla, some frozen banana, handful of sweet juicy blueberries and a combination of chai inspired spices to bring you one outrageously delicious, incredibly nutritious, pretty, little powerhouse of a smoothie.

Oh and I should probably mention that not only does our pretty little, blissfully delicious smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, refined sugar free, 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.

Blueberry Chai Chiller
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, subtly sweet, perfectly spiced, antioxidant rich, blissfully delicious, blueberry chai chiller

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)

1/2  cup of frozen blueberries

1 Tablespoon of coconut butter– optional but recommended

1/2 teaspoon of ground cinnamon

1/8th of a teaspoon of nutmeg

1/8th of a teaspoon of cardamom

1/8th of a teaspoon of coves

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

1 scoop of Vital proteins unflavored collagen peptides optional

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Freeze dried blueberries

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, freeze dried blueberry crumbles and chia seeds if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) 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 {NEW} 20 Minute Lower Body Workout + A Blueberry Chai Chiller Recipe first appeared on Better with Cake.

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

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

We will do – 5 exercises (10 reps each) that focus on toning, tightening and strengthening your core – 6 pack abs here we come baby!

Here’s what we’re going to do;

Hollow Rocks – Knee to Elbow Plank – Reverse Crunch – Oblique Crunch and Russian Twists – we will do 10 reps of each exercise (count reps per side for knee to elbow plank – oblique crunches and Russian twists) and repeat the entire sequence through for a total of 3 rounds.

Once that’s done we will move onto one firey little finisher where we get into a plank position and hold it for as long as good form allows.

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 –

10 minute
“Hard Core On the Floor”
Tummy Toning AB 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 bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, anti-inflammatory, tummy taming iced golden milk latte sound?

This smoothie not only tastes simply divine with creamy coconut yogurt combined with the subtle sweetness of our frozen banana, a splash of vanilla and the gentle, belly warming hum of turmeric, cinnamon and ginger really does taste all kinds of incredible, but this pretty little smoothie of ours also happens to be a nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity! 

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question!

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

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

Iced Golden Milk Latte
{Vegan – Dairy Free – Sugar Free – Keto – Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, anti-inflammatory, tummy taming iced golden milk latte

Ingredients –

1/3 cup coconut yogurt

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

1/2 an overripe banana (preferably pre-frozen) – could sub 1-2 medjool dates or 1/2 cup (pre-steamed/frozen) cauliflower or zucchini

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

1 Tablespoon of coconut oil – this is also important in helping the body absorb those important vitamins and minerals in the turmeric.

4-6 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

A pinch of turmeric

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 turmeric if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides 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

Don’t forget . . .

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 A 10 Minute “Hard Core On the Floor” Tummy Toning Ab Workout + An Iced Golden Milk Latte Smoothie first appeared on Better with Cake.