{NEW} 20 Minute Total Body Conditioning Workout & A Secretly Healthy, Cookies and Cream Thickshake

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

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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!

You Can Do It! - www.betterwithcake.com

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


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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