And yes, this really is my idea of fun

How it works is, you will progress through the workout just like you do when you sing that much loved Christmas classic . . .

For example –

Round 1 – We start simply by doing the first exercise;

1 x burpee

Then round 2 we add on the second exercise ;

1 x burpee + 2 x  push ups

Then round 3 –  1 x burpee, 2 x push ups and 3 x V-Ups

And keep going, starting at the beginning and adding in the next exercise until you get to the 12th and final one.

Oh and FYI – all uni-lateral/single leg movements like rear leg raises, mountain climbers, step ups, twists and lunges count reps per leg, you’re welcome

I know it looks pretty innocent on paper, especially when you have it in mind that you’re “just” using your body weight as resistance but, trust me, this workout is no joke!

It may be only 20 minutes but, you will be one hot, sweaty mess once this workout is complete.

Hot sweaty mess = yes but, you will also feel like a million bucks, energized, recharged and focused and ready to take on the rest of your day. Promise!

What do you say, are you in?

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

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?!

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 –

12 Days of Christmas
– 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 smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, secretly healthy, perfectly spiced, espresso infused, iced gingerbread latte?!

You guys, this smoothie . . .

It’s all of my holiday faves served up in one delicious little cup and I know you are going to just love, love, LOVE it!

It really is simply divine, the perfect way to treat yo’ self while you re-fuel and re-energize yourself on this fabulous Friday.

Oh and I should probably mention that not only does our deliciously indulgent, secretly healthy, fun and festive smoothie taste like an absolute dream but, it also happens to be vegan, gluten free, dairy free, refined sugar free, BANANA FREE, keto and paleo friendly – so much to love I tell you  and love it you will !

Iced Chai Spiced Gingerbread Latte
{Refined Sugar Free. Vegan. Gluten Free. Dairy Free. Keto & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, espresso infused, iced gingerbread latte.

Ingredients –

1/4 cup Vanilla coconut or Greek style

1 cup unsweetened vanilla almond milk (or milk of choice – I Ulu Hye Plant Based Mylk’s )

1 (or 2) shots of your fave espresso – or 1 teaspoon of instant coffee

1/2 teaspoon of healthy, homemade chai spice

1/4 teaspoon of ground ginger

1 teaspoon of maple syrup – sub honey or a medjool date, – more or less to taste

1 teaspoon of vanilla

1 Tablespoon of almond butter

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

Optional add in’s;

1 teaspoon of maca –  for hormone balance

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

1 scp protein powder – for extra protein – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

1 scp Locako natural keto creamer – healthy fats / brain function & extra luscious creaminess – Use EMS10 to get 10% off

Method –

1 – Place all ingredients into a blender and process until smooth and creamy.

2 – To serve, pour into a chilled glass/mason jar or bowl and top with toppings of choice.

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 Christmas song?!

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 12 Days of Christmas {No Equipment} Total Body Workout + Iced Chai Spiced Gingerbread Latte first appeared on Better with Cake.

–

I hope you’ve had your coffee boys and girls because today we are going to have ourselves a short, sharp total body HIIT (high intensity interval training) workout that you can get in and get done in just 10 minutes, no equipment required!

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

So, here’s what we are going to do –

5 exercises;

Squat
Reverse Lunge
Push Ups
V-Ups
Burpees

We will do each 10 reps of each exercise before moving on to the next and repeat the entire sequence through, resting as needed, for as many rounds a pretty in 10 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 –

 
– 10 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 smoothie recipe . . .

How does a nice tall, decadent, rich, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, minty fresh iced peppermint mocha sound?

You guys, this smoothie . . . it’s one of my all time fave holiday flavor combinations and just makes my Christmas lovin’ heart all kinds of happy.

The decadent richness of cacao combined with that gentle hum (or loud rev if you prefer) of espresso and that subtle hint of minty freshness  . . .

So good!

Oh and I should probably mention that not only does our deliciously indulgent, creamy, dreamy, fun and festive super smoothie taste like straight up Christmas in a cup but, it also happens to be vegan, gluten free, dairy free, sugar free, BANANA FREE , keto and paleo friendly!!!

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

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

 Sugar Free Iced Peppermint Mocha
Makes 1 nice tall, decadent, rich, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, minty fresh iced peppermint mocha.

Ingredients –

1/4 cup vanilla coconut or Greek style yogurt

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

1/3-1/2 an avocado – optional – makes it extra creamy and lush

1 Tablespoon of cacao

1 teaspoon of instant (or 1-2 shots of) espresso

1/4 tsp of peppermint extract – or 1 drop of peppermint oil ot 1 Tbsp fresh mint leaves

A pinch of salt

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

Note – for a sweeter coffee feel free to add in a splash of vanilla, stevia or sweetener of choice.

Optional add in’s;

1 teaspoon of maca powder – optional for hormone balance

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

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

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice

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 10 Minute {No Equipment} Total Body HIIT Workout & A Sugar Free, Iced Peppermint Mocha 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 workout that you can get in and get done in around 20 minutes, with or without equipment, totally your call!

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

So, here’s what we are going to do –

5 exercises;

Squats
Push Ups
Step Ups
V-Ups
Burpees
Resting as needed
Boomshakalocka, done

We will do each 10 reps of each exercise (count reps per leg for step ups) and repeat the entire sequence through for a total of 5 rounds, resting as needed.

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

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

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

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

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 heart will be pumping and those quads and glutes will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you.

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

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 –

 

“Feisty 50”

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, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, bangin’ berry super smoothie sound?

You guys, this smoothie – berries, vanilla & cashew butter =  seriously, divine!

It pretty much tastes like mixed berry ice cream and who doesn’t love a good tub scoop of ice cream!

A healthier twist on a childhood fave.

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

Bangin’ Berry Super Smoothie
{Vegan – Gluten Free – Dairy Free – BANANA FREE – Refined Sugar Free – Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, deliciously, nutritious, berru-licious super smoothie

Ingredients –

2 Tablespoons of coconut (1/4 C of Greek style) Yogurt

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

1 cup mixed berries – I used frozen but fresh should work just fine – Keto/ low carb lovin’ friends and those of you who have trouble digesting those fruits/berries –  soak/ferment them in coconut water keifr or kombucha overnight and you should be go to go – read more about how/why it works here

1 Tablespoon of cashew butter (sub 2 Tbsp raw cashews, soak in boiling water for 10 mins before blending if you don’e have a high powered blender)

1 teaspoon of vanilla

A pinch of pink salt

Optional add in’s;

1 Tablespoon of hemp seeds – for extra protein

1 teaspoon of Chia seeds – for Omega 3’s, antioxidants, fiber & more!!

1 teaspoon of maca – for hormone balance

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

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

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes 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 ;

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 “Feisty Fifty” – {No Equipment} Total Body Workout & A Bangin’ Berry Super Smoothie first appeared on Better with Cake.

I hope you’ve had your coffee boys and girls because today we are going to have ourselves one hard and fast total body HIIT (high intensity interval training) workout that you can get in and get done in just 15 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;

Glute Bridges
Hollow Rocks
Push Ups
Mountain Climbers
Squats
Burpees

We will do each 10 reps or 30 seconds of each exercise (choose your own adventure baby) before moving on to the next and repeat the entire sequence through, resting as needed, for as many rounds a pretty in 15 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 –

 
– 15 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 smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent, secretly healthy, creamy, dreamy, chocolate peanut butter fudge thickshake sound?

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

Chocolate & nut butter is a match made in Heaven and one sip of this creamy, dreamy thickshake just confirms that fact, 100%, without question!

Seriously – divine!

Oh and I should probably mention that not only does our deliciously indulgent, creamy, dreamy,  super smothie taste like an straight up heaven in a cup but, it also happens to be vegan, gluten free, sugar free, dairy free, keto and paleo friendly!!!

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

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

 Healthy Chocolate Peanut Butter Cup Thick Shake
Vegan – Gluten Free – Dairy Free – Sugar Free – Keto &  Paleo Friendly
Makes 1 nice tall, subtly sweet, deliciously indulgent, secretly healthy, creamy, dreamy, seriously chocolatey peanut butter infused thickshake.

Ingredients –

1/4 cup coconut or Greek style yogurt

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

1/2 a frozen banana – (sub or 1/2 cup of pre-steamed & frozen cauliflower or zucchini for lower carb or 1/2 an avocado for more kept)

1 Tablespoon of cacao

1-2 Tablespoons of peanut butter (or nut/seed butter of choice – Powdered peanut butter works too))

1/2 teaspoon of vanilla extract

A pinch of salt

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

Optional add ins-

1 teaspoon of maca powder – optional for hormone balance

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

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

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

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

Up to 1 Tablespoon of MCT oil – brain boosting energy

Optional for serving –

Cacao nibs

Coconut flakes

Peanut Butter

Healthy peanut butter cups, chopped & crumbled

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, chocolate/cacao nibs and extra nut butter if desired.

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

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go;

and have yourself a killer day xoxo

_________________________________________

The post 15 Minute {No Equipment} Total Body HIIT Workout & Healthy Chocolate Peanut Butter Cup 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!

Today I’m sharing a short and sharp total body workout that you should be able to get done in around 20 minutes!

I don’t know about you but, as much as I love my to get my workout on, I don’t like spending hours at the gym and the thing is, you don’t need to! With the right combination of exercises you can have an awesome workout in next to no time at all.

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

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

Ah how I love that post workout rush!

So, here’s what we are going to do –

4 exercises,

Speed Skaters
Good Mornings
Thrusters
Russian Twists

We will do 10 reps of each exercise  (count reps per side for speed skaters & Russian twists) and repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 20 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

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

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

Grab yourself a weapon of choice – a set of dumbbells, a barbell, 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.

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 “Build and Burn” 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, creamy, dreamy, subtly sweet, antioxidant rich, buzzin’ blueberry smoothie sound?

Oh you guys, this smoothie . . . blueberries + banana + a drizzle of honey and a sprinkling of cinnamon and ginger . . .

You are going to love, love, LOVE it!

And, not only does it taste like an absolute dream but,  it also happens to be vegan, gluten free, dairy free, refined sugar free and paleo friendly!!!

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

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

Buzzin’ Blueberry Smoothie
∗ Gluten Free – Dairy Free – Refined Sugar Free – Keto &  Paleo Friendly∗
Makes 1 nice tall, subtly sweet, perfectly spiced, deliciously creamy, seriously dreamy, honey spiked, blueberry smoothie

Ingredients –

1/4 cup coconut or Greek style yogurt

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

3/4 cup of frozen blueberries

1/2 a banana (I prefer to use really ripe & pre-frozen)

1 Tablespoon of coconut butter

1 teaspoon of honey

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

A pinch each of cinnamon & ginger

A pinch of salt

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

Optional add in’s –

1 scoop of Vital proteins unflavored collagen peptides – for protein and gut healing goodness

Optional but recommended for serving –

Coconut Flakes

Chia seeds

Freeze dried berries

Bee pollen

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 dried berries if desired.

You could also add in a scoop of protein powder (Vanilla or unflavoured would work really well in this recipe) for an extra 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

Remember;

Now go 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 – Build and Burn – Total Body Workout + A Buzzin’ Blueberry Smoothie first appeared on Better with Cake.

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

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

Today, I thought we’d have ourselves a short and sharp total body toning workout that you can get in and get done in just 15 minutes!

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

So, here’s what we are going to do –

5 exercises;

Push Press
Bent Over Rows
Squats
V-Ups
Burpees

We will do each stated number of reps of each exercise and repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 15 minutes – adding/removing weight resting as needed.

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

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

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

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

Grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

But, remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And because nothing makes a workout challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

 
– 15 Minute –

“Fire me Up”

Total Body Workout

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

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now onto our bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, perfectly spiced, anti-inflammatory,  magical mango, margarita inspired smoothie sound?

You guys, this smoothie . . . so, SO delicious!

Subtly sweet, mellowed out mango combined with a gentle hum of ginger, that zesty fresh hit of lime is absolute magic !

Not only does this gloriously glowing, fun and festive smoothie taste like an absolute dream but, it also happens to pack 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! 

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, mango spiced super smoothie taste like heaven in a cup  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, Ginger Spiced Mango Smoothie
{Vegan. Gluten Free, Sugar Free & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, deliciously magical super smoothie

Ingredients –

1/4 cup coconut or Greek style Yogurt

3/4 cup coconut milk

1/2 cup diced, mango – I used frozen

1/2 cup of frozen cauliflower (I find pre-steamed then frozen works best)

1 Tablespoon of coconut butter or coconut oil – optional

1/2 teaspoon of freshly grated lime zest

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

1/2 teaspoon of ground turmeric

1/2 teaspoon of ground ginger

A pinch of cayenne pepper

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 scoop 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

Optional for serving –

Coconut flakes

Chili

Lime zest

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, spices and lime 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 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 “Fire me up” Total Body Workout & A Golden, Ginger Spiced Mango Margarita Smoothie first appeared on Better with Cake.

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

Today I’m sharing a short and sharp total body workout that you should be able to get done in around 20 minutes!

I don’t know about you but, as much as I love my to get my workout on, I don’t like spending hours at the gym and the thing is, you don’t need to! With the right combination of exercises you can have an awesome workout in next to no time at all.

In today’s workout we are going to do just 6 exercises that incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

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

Ah how I love that post workout rush!

So, here’s what we are going to do –

6 exercises,

Goblet Squat
Over Head Press
Curtsy Lunge
Bent Over Row
Russian Twist
Burpee

We will do 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 a pretty in 20 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

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

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

Grab yourself a weapon of choice – a set of dumbbells, a barbell, 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.

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 “Full Body Inferno”

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, seriously healthy, velvety smooth, low carb, banana free blackberry cheesecake smoothie sound?

Oh you guys, this smoothie . . . so creamy, so delicious, so nutritious, it literally tastes like straight up dessert!

Not. Even. Kidding!

You are going to love, love, LOVE it!

And, not only does it taste like an absolute dream but,  it also happens to be vegan, gluten free, dairy free, sugar free, banana free (!!!), keto and paleo friendly!!!

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

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

Blackberry Cheesecake Smoothie
∗Banana Free – Dairy Free – Sugar Free – Vegan -Keto &  Paleo Friendly∗
Makes 1 nice tall, subtly sweet, velvety smooth, creamy, dreamy, banana free, blackberry smoothie

Ingredients –

1/4 cup coconut or Greek style yogurt

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

3/4 cup of frozen blackberries

1/2 cup of frozen cauliflower (I fine pre-steamed works best)

2 Tablespoons of Cashew Butter (sub 3 Tablespoon of raw cashews, soak in boiling water for 10 mins before blending if you don’t have a high powered blender)

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

1/2 teaspoon of lemon zest

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 – for hormone balance

1 teaspoon of Superfeasts beauty blend – for liver support & to help strengthen hair, skin & nails

1 scoop of Vital proteins unflavored collagen peptides – for protein and gut healing goodness

Optional but recommended for serving –

Coconut Flakes

Chia seeds

Freeze dried berries

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 dried berries if desired.

You could also add in a scoop of protein powder (Vanilla or unflavoured would work really well in this recipe) for an extra 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

Remember;

Now go have yourself a killer day xoxo

_________________________________________

Question of the day –

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

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post A 20 Minute “Full Body Inferno” Workout & A {Low Carb -Banana Free} Blackberry Cheesecake Smoothie first appeared on Better with Cake.

F-F-Friday baby!!!

Again.

Already?!

Can you even believe it?!

The first week of March is done and dusted and Easter is just a few short weeks away!

Sloooowwwwww downnnnn!

Anyways, another Friday is upon us and you know what that means . . .

It’s time for another round of Fit Friday Fun!!!!

And boy are we going to have some fun today!

You see, today I thought we have ourselves a short, sharp, 10 minute, no equipment, total body workout that you can get in and get done, anytime, anywhere and is guarenteed to get your heart rate pumping, metabolism firing and leave you feeling like an absolute rock star.

1 exercise
10 minutes
40 seconds on
20 seconds off
x as many rounds as possible in 10 minutes
  Boomshakalocka, done

I know, I know we all love to hate the good ol’ burpee but deep down you know you really do love them!

When they’re done anyways

This one little exercise ticks all the boxes – it’s great for cardio – HIIT – Tabata style training but it’s always an incredible strength/resistance and endurance exercise too!

So – 1 exercise – 40 seconds on – 20 seconds off – repeat for as many rounds as possible in 10 minutes . . . are you up for the challenge?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will leave you feeling like an absolute rock star when your done!

You show those burpees whose boss baby!

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

Now, I know I said we work 40 seconds and rest 20 but  I want you to listen to that beautiful body of yours and feel free to take extra 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. Do what you gotta do, OK?!

Catch your breath, grab a drink then get straight back into it as soon as you can, deal?

I want you to really push 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 –

10 Minute
“Burpee Burn Out”
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, decedent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, chocolate hazelnut matcha latte sound?

You guys may or may not have noticed that I am kind of obsessed with this flavor combination at the moment.

I love the way the earth tones of that magnificent matcha marries with the richness of the cacao and the deliciously buttery, hint of sweetness our hazelnut extract – it’s decadent, rich, deliciously indulgent, and just perfectly sweet  – absolute perfection!

Not only does it taste like heaven in a cup but, it also happens to be packed with protein and heart healthy fats. As well as being rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

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

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

Super smoothie say whaaattttt?!

So much goodness in one deliciously indulgent, seriously chocolatey, creamy, dreamy little cup!

Oh and I should probably mention that not only does our decadent and rich, creamy, dreamy, seriously chocolatey, nutritional powerhouse of a super smothie taste like an absolute dream but, it also happens to be vegan, gluten free, sugar free, dairy 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.

Iced Chocolate Hazelnut Matcha Latte
Vegan – Gluten Free – Dairy Free – Sugar Free – Keto &  Paleo Friendly
Makes 1 nice tall, decadent, rich, creamy, dreamy, subtly sweet, seriously chocolatey, 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 a frozen banana

1 Tablespoon of coconut butter

1 Tablespoon of cacao

1 teaspoon of matcha green tea powder

1 teaspoon of maca powder – optional for hormone balance

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

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

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

A pinch of salt

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

Optional for serving –

Cacao nibs

Coconut flakes

Matcha powder

Method –

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

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

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

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post 10 Minute “Burpee Burn Out” Total Body Workout & A Iced Chocolate Hazelnut Matcha Latte first appeared on Better with Cake.

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  workout that you can get in and get done in just 20 minutes, with or without equipment, totally your call!

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

So, here’s what we are going to do –

6 exercises;

Push Ups
Mountain Climbers
Step Ups
Tricep Dips
Reverse Lunge
Jump Squats

We will do each 10 reps of each exercise and repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 20 minutes – resting as needed.

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

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

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

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

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 heart will be pumping and those quads and glutes will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you.

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

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 –

“Sassy 60”

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, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, perfectly spiced, anti-inflammatory,  tropical inspired super smoothie sound?

You guys, this smoothie tastes like an absolute dream – aptly names the golden sunrise because that’s exactly what it reminds me of.

It’s golden and mellow with just a hint of warmth. It makes you feel all those beautiful, magical, warm fuzzy feels that you get when your fortunate enough to catch a breath-taking sunrise

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, 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 Sunrise Super Smoothie
{Vegan. Gluten Free, Sugar Free & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, deliciously, nutritious, magical, mellowed out, tropical inspired 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)

1/4 cup pineapple pieces – I use frozen

1/4 cup diced, mango – I used frozen

1 Tablespoon of coconut butter or coconut oil – optional

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground ginger

A pinch of cayenne pepper

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 scoop 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

Optional but recommended for serving –

Coconut flakes

Turmeric

Chili flakes

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 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 The “Sassy 60” – 20 Minute {No Equipment} Total Body Workout & A Golden Sunrise Super Smoothie first appeared on Better with Cake.

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

Today, I thought I’d we’d have ourselves a short and sharp, 20 minute, total body burning, strength, conditioning workout. What do you say . . .

Of course you do! Power in numbers baby!

So, here’s what we are going to do –

5 exercises;

Deadlift
Bent Over Row
Squat
Overhead Press &
Waiter Walk

We will do 10 reps of each exercise (count reps per leg for the waiter walk) and repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 minutes), adding/removing weight and 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, your EmPack, 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, perfectly spiced, anti-inflammatory, tummy taming, chai spiced, iced golden milk latte sound?

This smoothie not only tastes simply divine with combination of creamy yoghurt with the subtle sweetness of our frozen banana, a splash of vanilla and the gentle, belly warming hum of our chai inspired spice blend 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, Chai-Spiced Golden Milk Latte
{Vegan. Gluten Free, Sugar Free & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, deliciously, nutritious, subtly sweet, perfectly spiced, chai inspired iced golden milk latte

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 Tablespoon of coconut butter or coconut oil

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

1/2 teaspoon of ground turmeric

1/2 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1/8 teaspoon of nutmeg

1/8 teaspoon of cardamom

1/8 teaspoon of cloves

1/8 teaspoon of ground ginger

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.

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

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 spices if desired.

NOTE – You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured,  would work well in this recipe ) and some some vital proteins collagen peptides (use the code 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

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The post 20 Minute Body Burn & An Iced, Chai-Spiced Golden Milk Latte first appeared on Better with Cake.