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

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

Um, how?!

Anyways, today I’m sharing a short, sharp total body workout that you can do anywhere, anytime in just 20 minutes, with or without equipment, totally your call.

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

So, here’s what we are going to do –

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

We will do ;

Squats
Push Press
Curtsy Lunges
Push Ups
Mountain Climbers
Russian Twists

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

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

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

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

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

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

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

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

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

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

Ok enough chit chat time to work –

20 Minute
“Down for the Count”
Total Body Workout

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

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

Now onto our smoothie recipe . . .

How does a nice tall, light fresh, subtly sweet, deliciously nourishing, golden spiced mango lassi sound?

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

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

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

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

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

Oh and I should probably mention that not only does our delicious, nutritious, tropical inspired super smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, banana free (!!!) keto and paleo friendly – so much to love I tell you

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

Golden Spiced Mango Lassi
{Vegan. Gluten Free, Sugar Free, Banana Free, Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, subtly sweet, perfectly spiced creamy, dreamy, deliciously, nourishing, magical, mellowed out, mango lassi

Ingredients –

1/4 cup coconut or Greek style Yogurt

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

3/4 cup diced, mango – I used frozen

1 Tablespoon of cashew or almond butter

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground ginger

1/4 teaspoon of cardamom

A pinch of pink salt

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

1 teaspoon of maca – optional for hormone balance

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

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

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes and spices if desired.

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

Enjoy xoxo

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

Now go,

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post 20 Minute “Down for the count” Total Body Workout & A Golden Spiced Mango Lassi first appeared on Better with Cake.

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

Today I’m sharing 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.

Rockin’ Moroccan roasted carrots with spicy tahini and lime dressing !!!!

Insert alllllll the heart eyed emojis here →

Sweet, tender baby carrots are tossed in an earthy, aromatic Moroccan spice mix then oven roasted until crisp, crunchy and caramelized to perfection before being drizzled with a light, fresh, creamy, dreamy, deliciously nutty, slightly spicy tahini and lime dressing then sprinkled with pretty little pomegranate arils!!!!!

So much deliciousness I can hardly stand it!

You guys know how much I love my roasted veg (see here,  here and here ) but , these rockin’ Moroccan roasted carrots may have taken my obsession to a whole new next level!

They are sweet, spicy, crisp and crunchy and packed with so much flavor flave that your pretty little head may just explode!

Whoever said vegetables had to be boring and tasteless?!

Not this gal that’s for sure!

Eat them simply as they are, served on a pile of salad greens with a couple of soft boiled eggs for a delicious twist on breakfast or a fun way to spice up your meat-free Monday, or for a heartier, more traditional meal serve them along side your protein of choice.

However you choose to do it you really can’t go wrong!

All natural, quick and easy, soft, tender, crisp, crunchy, sweet and spicy, seriously flavorful, rockin’ Moroccan roasted carrots with the creamiest, dreamiest, tahini and lime dressing . . .

I literally can’t even . . .

Just do it already!

Make them. Eat them. Love, love, love them.

Rockin’ Moroccan Roasted Carrots with

Spicy Tahini and Lime Dressing

Ingredients –

1 bunch of “Dutch” baby carrots, halved

1-2 teaspoons of coconut oil, melted and cooled (you just want enough to give your carrots a very light coating) – my fave is this cold pressed coconut oil by Loving Earth

1-2 Tablespoons of Moroccan Seasoning – Homemade or Store bought – If I’m not using my own healthy, homemade Moroccan spice mix I like to use the Rockin’ Moroccan Medley by The Spice Trading Company

Salt and and freshly ground black pepper to taste

For Serving –

1-2 Tablespoons of Spicy Tahini and Lime Dressing

1-2 Tablespoons of pomegranate arils – fresh or freeze dried

1-2 Tablespoons of fresh coriander (cilantro)

Method –

1 – Preheat your oven to 175’C/350’F

2 – Line a baking tray with baking/parchment paper and set aside.

3 – Place your sliced carrots into a bowl, or directly onto your baking tray then drizzle with coconut oil, season with Moroccan seasoning and an extra pinch of salt and pepper if desired, and toss to coat.

4 – Place your carrots onto your prepared baking sheet, make sure your carrots are  evenly spaced on your baking sheet, you want to make sure they have some room to breathe, this is important, it ensures our carrots get nice crispy (not sad and soggy) edges!!!

5 – Roast for 20-25 minutes until the flesh is soft and tender and the edges are nice and crisp.

6 – Once your carrots are crisp and caramelized, transfer to a serving plate, drizzle with some of your spicy tahini and lime dressing, scatter over your pretty little pomegranate arils, sprinkle with coriander (cilantro) and finish with a cheeky squeeze of lime.

7 – Enjoy as a side with your protein of choice, or with build an epic salad with a couple of soft boiled eggs, some garlic roasted Brussels sprouts, some perfectly roasted baby potatoes, some sliced avocado and a mountain of baby salad greens.

Enjoy xo

_________________________________________

Question of the day –

Are you a fellow roasted veg lover?! Whats you’re favorite way to prepare it? And of course how do you like to eat it?! Tell me . . . details please

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your Moroccan spiced carrots (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 Rockin’ Moroccan Roasted Carrots with Spicy Tahini and Lime Dressing 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.

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

Last week we worked on sculpting our shoulders so today I thought we would have ourselves a  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 it?

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

So, here’s what we are going to do –

4 exercises – Step Ups – Reverse Lunges – Squats and Squat Jumps – we will do 8-10 reps of each exercise (for step ups and lunges count reps per leg) and repeat the entire sequence through for a total of 4 rounds, sound good?

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

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

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 4 rounds, deal?

Now, for those of you are just starting out or are new to lifting feel free to do this workout without any added weight, believe me when I say 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.

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

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

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

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

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

Ok enough chit chat time to work –

20 minute {No Equipment}
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 for our bonus smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously nutty, creamy, dreamy, maple-pecan banana smoothie sound?

Don’t let it’s humble, beige appearance fool you, this smoothie tastes like an absolute dream!

Tart tangy coconut yogurt is combined with a creamy, dreamy, frozen banana, a heaping spoonful of our healthy, homemade, maple-pecan almond butter, a splash of vanilla, a drizzle of maple syrup.

I know it may not sound (or look) like much but believe me, this maple-pecan banana smoothie is so blissfully delicious, one sip will immediately transport you to cloud 9!

It’s subtly sweet, deliciously nutty, seriously creamy and simply divine!

FYI – this tall glass of deliciousness also happens to be packed with protein, heart healthy fats and slow release, low GI carbs which will help to refuel and re-energize that beautiful body of yours.

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

Oh and I should probably mention that not only does our deliciously simple, maple-pecan banana bliss smoothie taste like heaven in a cup, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you

Maple-Pecan Banana Bliss
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, subtly sweet, creamy, dreamy, secretly healthy, deliciously nutty 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 heaping Tablespoon of our healthy, homemade, maple-pecan almond butter – (or 1 Tbsp of chopped almonds + 1 Tbsp of chopped pecans & 1 tsp of maple syrup)

1 Tablespoon of Maple syrup – more or less to taste, depending on how sweet you like your smoothies

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

Chopped pecans

Chopped almonds

A drizzle of maple-pecan almond butter – or nut butter of choice

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, chopped nuts and a drizzle of maple-pecan almond butter if desired.

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

Enjoy xoxo

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

Now go,

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/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 20 Minute {No Equipment} Lower Body Workout + A Maple-Pecan Banana Bliss Smoothie Recipe first appeared on Better with Cake.

With Mother’s day just a few days away I thought I would put together a short list of a few of my favorite deliciously simple, secretly healthy recipes that would be perfect to serve for Mother’s Day brunch, or lunch or anytime because well, brunch!!!!

All of the recipes you see below are super simple to put together, made with just a handful of ingredients that I bet you have on hand already and come together in less than 30 minutes!

I made sure to include a little of everything, some savory, some sweet, some hot, some cold – an array of goodies to cater for all tastes.

They are all simple, all delicious and all guaranteed to be very much enjoyed and greatly appreciated no matter which one you choose.

1 – Quick and Easy Carrot and Zucchini Fritters  – GF – Paleo

2 – Whipped Espresso Choc Chip Chia Pudding – V – GF – DF – Paleo – Whole30

3 – Hummingbird Muffins with Coconut Yogurt Frosting – GF – Paleo

4 – Avocado and Black Bean Quesadillas – GF

5 – Gingerbread Protein Pancakes  – GF

6 – Jamie’s Spring Fritatta – GF  – Easily adapted to Paleo – Vegan & Whole30

7 – Vanilla Spiked Protein Waffles – GF

8 – Deliciously Ugly Lemon Berry Muffins – GF – Paleo

9 – Sun-dried Tomato, Spinach and Feta Quesadillas – GF

10 – Banana Fig and Walnut Muffins – GF – Paleo

11 – Strawberry Choc Chip Chia Pudding – V – GF – Paleo

12 – Vanilla Spiked Protein Pancakes – GF

13 – Sweet Potato Egg Boats – GF – Paleo – Whole30

14 – Banana Ricotta and Dark Chocolate Quesadillas –
GF – Eaily adapted to be Vegan – Dairy Free – Paleo

15 – Apple and Cinnamon Muffins with Maple-Vanilla Almond Butter Frosting
GF – Paleo

16 – Healthy, Wholewheat Peanut Butter Pancakes

17 – Epic Avocado Egg Salad Lettuce Cups – GF – Dairy Free – Paleo

So many delicious options, which would you choose?

__________________________________________

Please for the love of all that is good in this world when you do make your deliciously simple, secretly healthy, Mother’s day brunch recipe (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 17 Healthy Recipes for Mother’s Day Brunch first appeared on Better with Cake.

Ready?

Ok hold on to your sombreros Amigos, here we gooooooo –

1 – Loaded Mexican Baked Sweet Potatoes – GF – Paleo – Whole30 Compliant

2 – Healthy, Homemade Taco Salad Lettuce Wraps – GF – Paleo – Whole30 Compliant

3 – Sweet and Saucy Mexican Spiced {Slow Cooker} Shredded Chicken
GF – Paleo – Whole30 Compliant

4 – Mexican BLT Sliders – GF – Paleo

5 – Mexican Spiced {Slow Cooker} Chickpea Lettuce Wraps – V-GF

6 – Mexican Meatloaf Muffins – GF – Paleo – Whole30 Compliant

7 – Avocado and Black bean Quesadillas – V – GF

8 – Sweet and Spicy {Slow Cooker} Ginger Jalapeno Pulled Pork
GF – Paleo – Whole30 Compliant

9 – Healthy, Homemade Pineapple-Jalapeno Salsa – V – GF – Paleo – Whole30 Compliant

10 – Mango Pico De Gallo – V – GF – Paleo – Whole30 Compliant

11 – Sweet and Spicy Strawberry Salsa – V – GF – Paleo – Whole30 Compliant

12 – Lemon and Lime Wholewheat {Baked} Donuts

13 – Pina Colada Smoothie – V – GF – Paleo

14 – Lemon Lime Iced Green Tea – GF – Paleo – Whole30 Compliant

15 – Berry Mint and Lime Mojito – V – DF – Paleo

__________________________________________

Question of the day –

What’s your favourite mexican dish?

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 any of these fun, festive recipes for your cinco de mayo celebration (or any of the recipes you find on this blog of mine) make sure you 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 Deliciously Simple, Secretly Healthy, Fun & Festive Recipes to Celebrate Cinco De Mayo first appeared on Better with Cake.

Deliciously simple, crisp and crunchy garlic roasted brussels sprouts!!!!!!!!!

You guys . . .

These brussels . . .

Firstly, how cute are they?!

Teeny tiny little baby cabbages

Secondly, how delicious are they?!

Answer = outrageously!

Crisp and crunchy, salty, sweet, perfectly tender, garlic infused bites of awesomeness

Seriously!

Can. Not. Stop!

And to think that for the longest time, I’m talking until very recently, I thought I didn’t like them!

Poor little brussels sprouts all neglected and cast aside!

Not anymore!!!

I think it has something to do with the fact that growing up I only ever saw them served as soggy, tasteless, squishy, stinky balls of mush.

Yeah, not the most appetizing of side dishes, sorry Dad . . .

But these . . .

Deliciously simple, perfectly seasoned, crisp and crunchy oven roasted brussels sprouts are an absolute game changer!

Honestly.

If you think you don’t like brussels sprouts then please, please, please try them this way, at least once.

Go on . . . I double dare you . . .

I bet you change your mind.

I know I sure did.

These babies have simply been sliced in half, tossed in a little coconut oil then seasoned with a generous pinch of salt, some freshly ground black pepper and a heavy handed sprinkling of garlic powder then roasted until deliciously crispy, lightly golden, perfectly caramelized and slightly charred 

The trick to get them super crispy is to make sure you roast them cut side down!

I know, I know it seems annoying at the time because it take a few minutes of concentration to strategically place them all cut side down rather than good ol’ dump and roast method but you guys, believe me, it’s 100% worth the effort. Promise!

Then, we roast those babies for 15ish minutes, flip them over/shake the tray and roast them for 10 minutes more!

Boomshakalocka, done!

Oh and FYI –  if you happen to have any larger sprouts on hand then I suggest you cut them into quarters, and really maximize the crunch factor!

Ridiculously simple, yes but you guys . . . they really are absolutely incredible!

One taste and life as you know it will be changed forever!

I mean would you just look at that crisp and crunchy, gloriously golden, deliciously caramelized goodness?!

Isn’t it just prettiest, crispiest, crunchiest little skirt you ever did see

And those slightly gnarly, extra crispy, charred/burnt looking ones . . . those are the best!!!!!!!

Seriously so good!

Throw them into your favorite salad or serve them alongside your protein of choice (they go very nicely with this garlic and rosemary chicken, this healthy, homemade teriyaki salmon, this ginger and jalapeno pulled pork or this pan seared steak) to take your lunch or dinner to a whole new level.

But, I’m also thinking we should have ourselves a killer breakfast by serving them with a stack of our quick and easy carrot and zucchini fritters with a side of crispy bacon (because, bacon  ) and OOoooOOOOO we should definitely serve them with our sesame crusted, smoky sweet potato burgers + some perfectly roasted baby taters for a seriously epic, meat-free Monday feast . . . and if you wanted to go ahead and put an egg on it I wouldn’t be mad about it.

In all honestly though, I could take down an entire tray of these crisp and crunchy, garlic roasted baby brussels, in one sitting, all on my own and be one very happy lady!

I may or may not have done it on more than once occasion . . .

Deliciously simple, gloriously golden, crisp and crunchy garlic roasted brussels sprouts . . .

Make them. Eat them. Love, love, love them.

Deliciously Simple, Garlic Roasted Brussels Sprouts

Makes 2 cups of perfectly seasoned, garlic infused, delicious crispy, oven roasted brussels sprouts.

Ingredients –

2 cups of Brussels sprouts, stems removed and cut in half (or quarters if on the larger side) – if Brussels cause you some digestive issues – steam for 10 mins until tender – allow to cool slightly then proceed

1 teaspoon of garlic powder

1 teaspoon of coconut/avocado oil/ghee/EVOO  (or cooking fat of choice)

A generous pinch of salt and pepper

Method –

1 – Preheat oven to 175’C (350’F) and line (or lightly grease) a large baking sheet, set aside.

2 – Place your beautiful brussels into a bowl, drizzle with coconut oil, sprinkle over your seasoning and toss to coat.

NOTE – You can always pre-steam your sprouts for 10 mins or so until tender, some find this makes them easier on digestion

3 – Place your seasoned sprouts onto your prepared baking sheet, cut side down and roast for 20-30 minutes, turning/tossing once or twice during cook time.

4 – Serve with an extra pinch of salt and pepper and eat them with alllll of the things!

Enjoy xo

_________________________________________

Question of the day –

Are you a fellow roasted veg lover?! Whats you’re favorite way to prepare them? And of course how do you like to eat yours?! Tell me . . . details please

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your garlic roasted Brussels sprouts (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 Deliciously Simple, Garlic Roasted Brussels Sprouts first appeared on Better with Cake.

And you know what that means . . . it’s time for another round of fit Friday fun

Today I’m sharing a brand new, short, sharp lower workout that you can get in and get done in just 20 minutes !!

“Erry-body got time for dat!”

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

So, here’s what we are going to do –

4 exercises – Step Ups – Squats – Reverse Lunges and Good Mornings – we will do 8-10 reps of each exercise (count reps per leg for lunges and step ups) and repeat the entire sequence through for a total of 3 rounds, sound good?

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

For those of you are just starting out or are new to lifting feel free to do this workout without any added weight, believe me when I say 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.

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

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

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

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

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

Ok enough chit chat time to work –

20 minute 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 for our bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, strawberry kiwi super smoothie sound?

Pretty good right?!

And if you think it sounds good wait until you taste it!

Tart tangy coconut yogurt combined with sweet strawberries, juicy kiwi fruit, frozen banana and a splash of vanilla marries so perfectly that it tastes like an absolute dream

It’s subtly sweet, seriously refreshing and simply sensational!

FYI – this pretty little glass of deliciousness also happens to be packed with protein, high in fiber, rich in antioxidants and those all important omega 3s as well as slow release, low GI carbs to help refuel and re-energize that beautiful body of yours.

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 light, fresh, creamy, dreamy, strawberry kiwi super 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 Kiwi Super Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, secretly healthy, pretty pink 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)

1/2 cup of frozen strawberries

1 small kiwi fruit, peeled and sliced

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

1 Tablespoon of chia seeds

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

Optional but recommended for serving –

Coconut flakes

Chia seeds

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, fresh mint if desired

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

Enjoy xoxo

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

Now go,

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/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 {NEW} 20 Minute Lower Body Workout & A bonus Strawberry Kiwi Super Smoothie Recipe first appeared on Better with Cake.