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.

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.

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.

Turmeric and Ginger Spiced Almond Butter

Just when I thought my nut butter obsession couldn’t get any bigger this happens . . .

You guys . . .

This right here is like the superhero, golden child of the almond butter world!

Not only is it insanely, and I mean I N S A N E L Y, delicious (think subtly sweet, velvety smooth, deliciously buttery and perfectly spiced with a gentle heart and belly warming hum of cinnamon and ginger) but, it’s also packs a serious and I mean S E R I O U S, nutritional punch thanks to the addition of our tantalizing, super food ingredient, turmeric.

I know, I know what you’re thinking . . . turmeric in almond butter  . . . Em, is that really necessary?!

I say, YES!!!!

Ok maybe it’s not totally necessary but, I guarantee that it is all kinds of delicious, seriously nutritious – one taste and you will be fully on board.

Trust me.

Have I ever steered you wrong?!

I wouldn’t do such a thing. Only the best of the best for my sweet, internet BFF (that’s you )

I honestly believe that this turmeric and ginger spiced, almond butter that we’re making today really is the best of the best.

I hate to toot my own horn but I really think I may have out done myself with this latest nut butter creation . . . it’s definitely next level! An absolute game changer. (toot, toot)

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

Just in case you need an excuses to eat more nut butter . . . all in the name of good health, I got you covered

For those of you who are concerned that this super hero, super spread may have a weird/funky, taste I assure you the turmeric goes completely undetected.

Apart from the coloring . . .

I’ll admit, it does have an “interesting” glow about it but, personally I kinda dig the 80’s, retro, neon, golden hue. Don’t you?!

Regardless of how you feel about it’s appearance, one taste and you will be head over heels in love with this all natural, anti-inflammatory, super-charged, super-hero, super-spread I just know it!

The addition of cinnamon and ginger adds a magical touch of perfectly spiced sweetness that marries so beautifully with our buttery almonds. It kinds of tastes like Christmas in a cup which is all kinds of awesome if you ask me.

I don’t know what it is, but there is something incredibly comforting about that combination of spices that warms me to the depths of my soul.

Would you just look at those pretty little flecks of vanilla bean and cinnamon

Ahhhh I just love it so much!!!

Honestly, I don’t know what else to say apart from please, please, puh-lease can you stop what you’re doing and go make it already?!

As always our healthy, homemade almond butter is made with no refined flours or sugars, using just a handful of ingredients that I bet you have on hand already.

No weird additives or unpronounceable ingredients – just almonds, vanilla, a sprinkling of heart warming spices and cheeky pinch of salt is all you need!

And, once you’ve roasted those golden delicious, nutrient rich almonds you’re divine little jar of edible awesomeness comes together in a matter of minutes!

Oh and FYI – this pretty little jar of turmeric and ginger spiced almond butter also happens to be naturally vegan, gluten free, dairy free, sugar free, keto, paleo friendly and 100 % whole30 compliant but, most importantly, it’s seriously delicious and you need it in your life, ASAP!

All natural, thick and creamy, subtly sweet, perfectly spiced, healthy, homemade, gloriously golden, turmeric and ginger spiced almond butter . . .

One taste of this super-charged, super-food, super-spread and life as you know it will be changed forever!

Make it. Eat it. Love, love, love it.

Turmeric and Ginger Spiced Almond Butter
{Vegan, Gluten Free & Paleo Friendly}

Makes approx 1 3/4 cups All natural, quick and easy, creamy, dreamy, velvety smooth, subtly sweet, perfectly spiced, gloriously golden, healthy, homemade, turmeric and ginger spiced almond butter

Ingredients –

2  cup of raw almonds

1 Tablespoon of vanilla extract or 10-12 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia

1 teaspoon of ground turmeric

1 teaspoon of ground cinnamon

1/2 teaspoon of ginger

1/2 teaspoon of salt flakes

1/8 teaspoon 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 incredible nutrients in the turmeric! You can’t taste the pepper, promise.

1 scoop of vital proteins collagen peptides – optional

Method –

1 – Preheat your oven to 175’C (350’F)

2 – Line a large baking sheet with baking/parchment paper (or a non stick silpat mat) then add your almonds making sure they are spread evenly – aka not crowded.

3 – Roast your nuts for 7-10 minutes, until gloriously golden, deliciously fragrant and lightly toasted.

4 – Pour your golden, delicious roasted almonds into the bowl of your food processor or blender, add salt and process until smooth and creamy (or your desired consistency). Initially the almonds would grind down into a powder, give it a minute or two and the oils will extract and it will become deliciously, thick, rich and creamy. You may need to stop and scrape down the sides of the bowl occasionally.

5 – Once you have blended to your desired consistency add the vanilla and remainig spices and process until well combined.

Note – If you prefer a thinner/runnier nut butters feel free to add a drizzle of coconut oil (1 tablespoon at a time) to reach desired consistency.

7 – Store in an airtight container in the fridge. It should keep well for up to 2 weeks – but I highly doubt it will last that long! (← seriously, good luck with that )

Enjoy xoxo

_________________________________________

Question of the day –

Are you a fellow nut butter addict? What’s your fave flavor? Or brand? Or recipe? And your fave way to eat it?! Straight up by the spoonful, with fruit, on toast, on chocolate?! Tell me . . . details please

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 turmeric and ginger spiced almond butter (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 Turmeric and Ginger Spiced Almond Butter {Vegan, Gluten Free, Sugar Free & Paleo Friendly} 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.

I mean it is my birthday month after all which gives me just the excuse I needed (as if I really need one?!) to make a brand new, insanely delicious, seriously indulgent, yet secretly healthy, nut butter obsession to share with you.

And ummmmmm this right here . . .

This little jar of heaven aka – chocolate pistachio almond butter . . .

It’s the gift that keeps on giving!

It’s decadent and rich, subtly sweet, velvety smooth, seriously creamy, deliciously indulgent and simply divine.

Something about the subtle, slightly savory, flavor profile of those pretty little oven roasted pistachio’s combined with our buttery almonds, a sweet splash of vanilla, the decadent, richness of our cacao and that cheeky pinch of salt . . .

I mean, I thought the original, salted pistachio almond butter we made was all kinds of awesome (which it really, REALLY is!) but, this chocolate version is next level!

I think we can all agree that a touch of chocolate just makes everything better, am I right?!

Oh you know I am!

And this right here, this chocolate pistachio almond butter we’re making . . . is in a world of it’s own!

It’s thick and creamy, deliciously buttery, subtly sweet, seriously chocolatey, lightly salted and well, like you,  all kinds of incredible!

Honestly, I don’t know what else to tell you . . .

Ahhhhh I’m just so excited for you to try it because I know you are going to just love, love, love it!

It’s chocolate and nut butter, two of my greatest loves combined, what’s not to love?!

Just look at it?!

Heaven in a jar I tell you!!

No words needed!

As always our healthy, homemade almond butter is made with no refined flours or sugars, using just a handful of real food ingredients that I bet you have on hand already.

No weird preservatives, additives, fillers, hidden sugars or unpronounceable ingredients here people –  just almonds, pistachios, vanilla, cacao, a cheeky pinch of salt and a little bit of love is all you need!

5 ingredients, 10 minutes in the making = deliciously winning on soooo many levels!

Oh and FYI – this little jar of awesomeness also happens to be naturally vegan, gluten free, sugar free, dairy free, keto and paleo friendly  but, most importantly, it’s I N S A N E L Y delicious and you need it in your life, ASAP!

I don’t know about you but I can’t think of a better way to spend my birthday (or any day for that matter) than by diving head first into this jar of deliciousness and eating my way out.

Who am I kidding, birthday or not that sounds like an absolute dream!

All natural, quick and easy, velvety smooth, creamy, dreamy, decadent and rich, subtly sweet, deliciously indulgent, lightly salted, seriously chocolatey, healthy, homemade chocolate pistachio almond butter . . .

Make it. Eat it. Love, love, love it.

Chocolate Pistachio Almond Butter
{Sugar Free, Gluten Free, Keto & Paleo Friendly}

Makes approx 2 1/2 cups all natural, quick and easy, deliciously indulgent, seriously chocolatey creamy, dreamy, velvety smooth, lightly salted, healthy, homemade, chocolate pistachio almond butter

Ingredients –

2  cup of raw almonds

1  cup of pistachios, shelled

2 Tablespoons of cacao

1 Tablespoon of vanilla extract or 10-12 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia

1/2 (heaping) teaspoon of salt flakes

Method –

1 – Preheat your oven to 175’C (350’F)

2 – Line a large baking sheet with baking/parchment paper (or a non stick silpat mat) then add your almonds and pistachios, making sure they are spread evenly – aka not crowded.

3 – Roast your nuts for 7-10 minutes, until gloriously golden, deliciously fragrant and lightly toasted.

4 – Pour your golden, delicious roasted nuts into the bowl of your food processor or blender, add salt and process until smooth and creamy (or your desired consistency). Initially the almonds would grind down into a powder, give it a minute or two and the oils will extract and it will become deliciously, thick, rich and creamy. You may need to stop and scrape down the sides of the bowl occasionally.

5 – Add cacao and vanilla and process to combine then have a cheeky taste (or two) and adjust as needed.

Note – If you prefer a thinner consistency feel free to add a drizzle of coconut oil to thin it out.

6 – Store in an airtight container in the fridge. It should keep well for up to 2 weeks – but I highly doubt it will last that long! (← seriously, good luck with that )

Enjoy xoxo

_________________________________________

Question of the day –

Are you a fellow nut butter addict? What’s your fave flavor? Or brand? Or recipe? And your fave way to eat it?! Straight up by the spoonful, with fruit, on toast, on chocolate?! Tell me . . . details please

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 chocolate pistachio almond butter (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, Homemade Chocolate Pistachio Almond Butter {Sugar Free – Gluten Free – Keto – Paleo} 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.

Alright party people, it’s that time again . . .

Time for another round of fit Friday fun!!!!

Today, I thought I’d we’d have ourselves a short and sharp, 20 minute, total body conditioning workout.

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

What do you say are you in?

So, here’s what we are going to do –

6 exercises;

Squats
Push Press
Deadlift
Bent Over Row
Reverse Lunges &
Tricep Dips

We will do 8-10 reps of each exercise (count reps per leg for lunges) and repeat the entire sequence through for a total of 3 rounds (or as many rounds as pretty in 20 minutes), resting as needed, sound good?

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

And remember, just because I’m not allocating any specific rest breaks doesn’t mean you don’t take them! 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 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 take your break if you can 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.

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 –

Total Body 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 bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, nutrient rich, minty fresh, strawberry matcha smoothie sound?

The combination creamy, dreamy coconut yogurt, combined with the natural sweetness of our frozen banana and vibrant, delicious, luscious little strawberries and that hint of fresh mint marries so perfectly with the earthy tones of that magnificent matcha – you guys, it really is a matcha made in heaven (sorry, it had to be done)

This pretty little, pastel pink smoothie is quite the nutritional powerhouse! It’s packed with protein, high in fiber, rich in anti-oxidants and those all important omega 3’s and thanks to that magnificent matcha this smoothie is also great for digestion, will help support your hormones (and adrenals), aid in post workout recovery and give your immune system a nice little boost – I told you it was a super smoothie didn’t I?! 

All that nutritional value and still tastes like an absolute dream!

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 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

 Strawberry Matcha Mint Super Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, delicious, nutritious, strawberry matcha mint infused 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)

1/2 cup of frozen strawberries

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 powder )

1 Tablespoon of mint leaves, firmly packed

1 teaspoon of Chia seeds

1 Tablespoon of Coconut butter

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

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, chia seeds and 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 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

Now go;

and have yourself a killer day xoxo

_________________________________________

The post 20 Minute Total Body Burn & A Strawberry Matcha Mint Super Smoothie first appeared on Better with Cake.