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

Seriously, how is it Friday again already?!

Not only is it Friday but it’s the first Friday of December?!

Dude!!!!

Less thank 4 weeks until Christmas!

2 weeks until schools out!

I’m so not ready!

Not even close!

This week has been one of “those” weeks where nothing has gone as planned and  I kind feel like my head is spinning at a million miles an hour!!!

Anyway, even though I’m having an insanely busy week I still make sure I set aside some time to get my workout on.

Working out is such a huge stress reliever for me. It helps me burn off all that unwanted anxiety and negative energy and helps me to feel energized, recharged and focused ready to take on whatever the day may throw at me so, it’s really important (to me) that I make time to get in and get something done.

When I know I’m in for such a busy week I like to plan a workout that I can get in and get done quickly and efficiently, that would work my entire body in one session because, well, as much as I love them, sometimes I just don’t have time to mess with upper-lower body splits.

I’ve said it before and I’ll say it again, with the right combination of exercises you can have an awesome workout in next to no time at all, and that my friend is what we are going to do today!

Today’s workout is a short sharp, total body workout that you can get done in less than 15 minutes!

Allow me to introduce you to – The 15 minute kettlebell quickie!

We are going to do just 5 exercises that will incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

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

And you will be feeling energized, focused and ready to take on the rest of your day!

Ah how I love that post workout rush!

So, here’s what we are going to do –

5 basic exercises – 2 hand Kettlebell Swings – Goblet Cleans – Goblet Squats – Overhead Press and finish with some Reverse Lunges – we will do 8 reps of each exercise and repeat the entire sequence through for a total of 4 rounds, or as many rounds as pretty in 15 minutes, sound good?

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

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

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

Now, grab yourself a weapon of choice – if you don’t have access to kettlebells or simply prefer to use dumbbells that’s totally fine just 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 –

– 15 Minute –
Kettlebell Quickie

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 . . .

Smoothies are a great option for your post workout refuel, not only are they insanely delicious but, they also make it super easy for the body to absorb and digest those precious nutrients, they are seriously convenient, quick and easy to prepare and, a great option for those of us who don’t have much of an appetite post workout.

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, seriously chocolaty, espresso infused pumpkin spiced mocha sound?

Oh you guys this smoothie is straight up heaven in a cup!

It’s thick and creamy, deliciously dreamy, subtly sweet, seriously chocolaty and perfectly spiced with a nice little hum of espresso – YUM!

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 delicious, nutritious pumpkin spiced mocha taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Pumpkin Spiced Mocha
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, dreamy, subtly sweet, espresso infused secretly healthy pumpkin spiced mocha

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice)

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

A shot (or 2) of espresso, cooled – could sub 1 teaspoon of instant espresso

1 Tablespoon of cacao

1 teaspoon of vanilla extract

1/2 teaspoon of healthy, homemade pumpkin spice mix (more or less to taste)

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs (I like to use this Cacao Crunch by Power Super Foods)

An extra pinch of our healthy, homemade pumpkin spice mix

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 (or crushed up chocolate coated coffee beans) and en extra pinch of our healthy, homemade pumpkin spice mix if desired

Notes – If you prefer your smoothies on the sweeter side I suggest you add a few drops of vanilla cream stevia or even a drizzle of maple syrup to taste. Feel free to play around and make it just the way you like it 😉

You could also add in a scoop of protein powder (vanilla, chocolate 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

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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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