A 30 Minute Booty Building Lower Body Workout & A Secretly Healthy, Vegan,Dairy Free & Paleo Friendly, Mixed Berry Cheesecake Smoothie Recipe

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

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

And boy are we going to have ourselves some fun today, because today I’m sharing short, sharp lower body workout that’s made up of 4 of my current favorite lower body exercises that you can get in and get done in just 30 minutes!

Squats For Fun - www.betterwithcake.com

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 😉

Your heart rate will be pumping, endorphin’s flowing ah how I love that post workout rush!

I don't sweat I sparkle - www.betterwithcake.com

So, here’s what we are going to do –

4 basic exercises – Squats – Deadlifts – Step Ups  and Curtsy Lunges  we will do 8 reps of each exercise (for uni-lateral excises like step ups and lunges count reps per leg) and repeat the entire sequence through for a total of 3 rounds, got it?

✳️4 exercises
✳️8 reps each
✳️3 rounds
Done 👊🏻

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

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?

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!

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.

You Can Do It! - www.betterwithcake.com

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 Booty Building 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 . . .

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.

Fall in love with taking care of yourself. Mind. Body. Spirit. www.betterwithcake.com

How does a nice tall, light, fresh, creamy, dreamy, delicious, nutritious, dessert inspired, mixed berry cheesecake smoothie sound?

Tart, tangy coconut yogurt combined with creamy, dreamy frozen banana, sweet and juicy mixed berries and cheeky sprinkling of buttery cashews bring you one deliciously simple, secretly healthy smoothie that taste like straight up dessert  😋❤️👌🏻

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

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 creamy, dreamy, deliciously indulgent, dessert inspired 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 ❤️❤️❤️

Secretly Healthy
Mixed Berry Cheesecake Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, deliciously indulgent, secretly healthy, dessert inspired 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 berries

1 Tablespoon of raw cashews

8-10 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

A sprinkling of crushed up cashews

Freeze dried berries, crumbled

A sprig or two 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, cashew crumbles, freeze dried berries and 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 🙂


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