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.

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.

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

Today I’m sharing one short, sharp lower body workout that you can get in and get done in around 20 minutes , what do you say, are you up for the challenge?

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck

So, here’s what we are going to do –

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

We will aim to do 8-10 reps of each exercise (count reps per leg for step ups and lunges) then repeat the entire sequence through for a total of 3 rounds, resting for 1-2 minutes between rounds. Make sense?

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

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

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

The final reps should be tough!

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

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

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

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

Ok enough chit chat time to work –

30 Minute Lower Body Workout

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

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

Now onto our bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious cranberry and pomegranate smoothie sound?

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

And would you just look at that colour?!

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

Oh and I should probably mention that not only does our vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you

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

Ingredients –

1/3 cup coconut or Greek style yogurt

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

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

1/3 cup of frozen cranberries

3 Tablespoons of Pomegranate arils

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

1 teaspoon of Chia seeds

1 Tablespoon of coconut oil – optional but recommended

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Fresh or freeze dried pomegranate arils

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes, chia seeds and pomegranate if desired.

You could also add in a scoop of protein powder (vanilla or unflavored would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) for an extra boost of protein if you’re into that kinda thing – do what you feel baby

Enjoy xoxo

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

Now go;

and have yourself a killer day xoxo

_________________________________________

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

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

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

So . . .

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

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

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

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

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

So, here’s what we are going to do –

6 exercises;

Squats
Squat Jumps
Alternating Lunges
Burpees
Mountain Climbers &
Push Ups

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

We will move from one exercise to the next with minimal/no rest in between – I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.

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

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

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

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

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

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

Ok enough chit chat time to work –

 
– 15 Minute –

No Equipment

Total Body Tabata Workout

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

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

Now onto our bonus smoothie recipe . . .

How does a nice tall, creamy, dreamy, decedent, rich, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolatey, “cacao kapow” smoothie sound?

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

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

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

So much to love I tell you

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

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

Ingredients –

1/3 cup coconut or Greek style yogurt

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

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

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

1 Tablespoon of cacao

1/2 of ground cinnamon

1 pinch of cayenne pepper

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

1 Tablespoon of coconut oil – optional but recommended

A pinch of salt

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

Optional but recommended for serving –

Cacao nibs

Coconut Flakes

Chili flakes

Chocolate coated espresso beans

Method –

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

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

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) for an extra boost of protein if you’re into that kinda thing – do what you feel baby

Enjoy xoxo

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

Now go;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post 15 Minute {No Equipment} Total Body Tabata Workout & A “Cacao Kapow” Super Smoothie first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday Fun and boy are we going to have some fun today . . .

Today I’m sharing one of my all time fave, short, sharp lower body workouts that you can get in and get done in just 20 minutes (with or without weight), what do you say, are you up for the challenge?

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck

So, here’s what we are going to do –

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

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

Just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

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

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

4 exercises
8-10 reps each
x 3 rounds
Done

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

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned

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

The final reps in each set should be tough!

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

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

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

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

Ok enough chit chat time to work –

20 Minute Lower Body Burn Out

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

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

Now onto our bonus smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, antioxidant rich, perfectly spiced, blueberry chai chiller sound?

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

Oh and I should probably mention that not only does our pretty little, blissfully delicious smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, refined sugar free, keto and paleo friendly – so much to love I tell you

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

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

Ingredients –

1/3 cup coconut or Greek style yogurt

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

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

1/2  cup of frozen blueberries

1 Tablespoon of coconut butter– optional but recommended

1/2 teaspoon of ground cinnamon

1/8th of a teaspoon of nutmeg

1/8th of a teaspoon of cardamom

1/8th of a teaspoon of coves

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

1 scoop of Vital proteins unflavored collagen peptides optional

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Freeze dried blueberries

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes, freeze dried blueberry crumbles and chia seeds if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) for an extra boost of protein if you’re into that kinda thing – do what you feel baby

Enjoy xoxo

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

Now go ;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post A {NEW} 20 Minute Lower Body Workout + A Blueberry Chai Chiller Recipe first appeared on Better with Cake.

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

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

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

Here’s what we’re going to do;

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

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

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

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

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

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

Ok enough chit chat time to work –

10 minute
“Hard Core On the Floor”
Tummy Toning AB Workout

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

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

Now for our bonus smoothie recipe . . .

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

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

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

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

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

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

Oh and I should probably mention that not only does our delicious, nutritious, pretty little, iced golden milk latte taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you

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

Ingredients –

1/3 cup coconut yogurt

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

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

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

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

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

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

A pinch of turmeric

Method –

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

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

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides for an extra boost of protein if you’re into that kinda thing – do what you feel baby

Enjoy xoxo

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

Don’t forget . . .

Now go, and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

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

Do it, do it You know you want to

__________________________________________

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

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.

Last week we did legs so today I’m thinking this weeks it’s time to work those shoulders and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that you can get in and get done in around 20 minutes!

8 exercises
8 each
x 3 rounds
Boomshakalocka, done

Here’s what we are going to do –

8 exercises –  Bent over rows – Upright rows – Front Raise – Lateral Raise – Reverse Fly’s – Tricep Kickbacks – Bicep Curls &  Overhead Press.

We will do 8 reps of exercise and repeat the entire sequence through for a total of 3 rounds, sound good?

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

I should warn you though, just because you’re workout is short doesn’t mean it’s not effective, believe me when I say by the final round you will be feeling a nice little fire burning in those beautiful biceps (hence the name – “inferno” ) and um . . . FYI –

The struggle is so real!

That being said, I guarantee after this workout you will be feeling refreshed and energized ready to take on the rest of your day!

Now, I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.

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

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

Grab yourself a weapon of choice – I suggest using either a dumbbell or kettlebell, but resistance bands or a combination would work if you like. Just 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 Upper 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 . . .

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

How does a nice tall, decedent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, secretly healthy, seriously chocolatey, ginger spiced smoothie sound?

The combination of creamy dreamy coconut yogurt, decadent rich cacao, a splash of vanilla, a pinch of cinnamon and a gentle, belly warming hum of ginger just marries so perfectly together I know you’re going to absolutely love it!

Not only does it tastes all kinds of delicious but it’s also bursting with nutritional value thanks to our cacao, coconut, cinnamon and ginger. This bad boy is rich in antioxidants, is 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 ginger ninja – it’s dark, delicious and a sneaky little nutritional powerhouse!

Oh and I should probably mention that not only does our decadent and rich, creamy, dreamy, seriously chocolatey, perfectly spiced 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

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.

Ginger Ninja Super Smoothie
{Vegan – Dairy Free – Paleo Friendly}
Makes 1 nice tall, decadent, rich, creamy, dreamy, delicious, nutritious, seriously chocolatey, perfectly spiced, 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 Tablespoon of cacao

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

1 teaspoon of fresh ginger, grated  (or 1/4 teaspoon of dried/ground ginger)

A pinch of cinnamon

A pinch of salt

1 scoop of Vital proteins unflavored collagen peptides  or the collagen coconut creamer – optional

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

Optional but recommended for serving –

Cacao nibs

Coconut Flakes

Dried Ginger, finely sliced

Chia Seeds

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 dried ginger and a sprinkling of chia seeds 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 boost of protein if you’re into that kinda thing – do what you feel baby

Enjoy xoxo

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

Now go;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post A 20 Minute Upper Body Workout & A Dark and Delicious “Ginger Ninja” Super Smoothie 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 just 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 basic exercises – Reverse Lunges – Squats – Forward Lunges – Good Mornings and Side Lunges.

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

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?

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.

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, 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 Leg Day Lunge Fest

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

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

Now onto our bonus smoothie recipe . . .

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

In honor of it being national chocolate day today I thought I would make us something a little extra special . . .

How does a nice tall, decedent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, secretly healthy, seriously chocolatey, coconut infused smoothie sound?

You guys, this smoothie is seriously delicious. A chocolate and coconut lovers dream.

Believe me it has rightfully earned it’s title as being the ultimate chocolate lovers coconut smoothie!

So decadent, so rich –  no one would ever know that it’s actually incredibly good for you!

Seriously you guys, this smoothie is in a world of it’s own!

Oh and I should probably mention that not only does our decadent and rich, creamy, dreamy, seriously chocolatey, coconut infused 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

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.

The Ultimate Chocolate Lovers
Coconut Smoothie
{Vegan – Dairy Free – Paleo Friendly}
Makes 1 nice tall, decadent, rich, delicious, nutritious, creamy, dreamy, coconut infused  secretly healthy, seriously chocolatey 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 Tablespoon of cacao

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

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

1 Tablespoon of coconut butter

A pinch of salt

1 teaspoon of maca – optional for hormone balance

1 scoop of Vital proteins unflavored collagen peptides optional for an extra dose of protein and gut healing goodness

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

Optional but recommended for serving –

Cacao nibs

Coconut 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 cacao nibs and coconut flakes if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work really well in this recipe – I like to use The Healthy Chef – WPI)  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

And don’t forget . . .

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 Leg Day Lunge fest & The Ultimate Chocolate Lovers Coconut 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, total body conditioning workout that you can get done, in just 20 minutes!

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

So, here’s what we are going to do –

4 exercises;

Deadlifts
Bent Over Rows
Over Head Press &
Squats

We will do 8-10 reps of each exercise and repeat the entire sequence through for a total of 3 rounds, resting as needed, sound good?

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

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

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

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

Conditioning Workout

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

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

Now onto our bonus smoothie recipe . . .

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

How does a nice tall, subtly sweet, creamy, dreamy, secretly healthy, cookies and cream thickshake sound?

You guys, this smoothie is seriously delicious. No one would ever know that it’s actually incredibly good for you!

It totally passed the kid test and got two very enthusiastic thumbs up from my little lady so you know it’s gotta be good right?!

Thick and creamy coconut yogurt is blended with some unsweetened vanilla almond milk, a frozen banana, a splash of vanilla and a handful of cacao nibs to bring you one insanely delicious, secretly healthy smoothie that kinda tastes like your fave cookies and cream soft serve!

Seriously you guys, this shake is the goods!

Oh and I should probably mention that not only does our creamy, dreamy, choc chip studded thickshake taste all kinds of incredible but, it also happens to be vegan, dairy free, paleo friendly and 100% kid approved!!! 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.

Healthy Cookies and Cream Thickshake
{Vegan – Dairy Free – Paleo Friendly}
Makes 1 nice tall, delicious, nutritious, creamy, dreamy, vanilla spiked, choc chip studded, secretly healthy cookies and cream thickshake

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 cacao nibs (or dark chocolate chips)

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

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

Optional but recommended for serving –

Cacao nibs

1 x Espresso choc chip cookie (or your fave kind) – 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 cacao nibs and your crumbled up cookie 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

PS –

and have yourself a killer day xoxo

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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 {NEW} 20 Minute Total Body Conditioning Workout & A Secretly Healthy, Cookies and Cream Thickshake first appeared on Better with Cake.