F-F-Friday baby!!!

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

I don’t know about you but let me tell you, it has been a week over here!

On top of all of the usually daily to-do’s, a couple of exciting, unexpected opportunities + some slightly manic/stressful deadlines to meet, my sweet family has fallen ill! Nothing serious just a nasty cold/flu  but let me tell you, life has been cah-razy busy!

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 just 10 minutes!

Allow me to introduce you to my 10 minute – Total body Tune Up !

We are going to do just 4 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 –

✳️4 exercises
🌟 Push Ups
🌟V-Ups
🌟Squat Thrusters
🌟Triceps Dips
✳️10 each
♻️ x 4 rounds
❤️ Add/remove weight & rest as needed
✳️Boomshakalocka, done 👊🏻

Aim to do 10 reps of each exercise and repeat the entire sequence through for a total of 4-rounds (or as many rounds as pretty in 10 minutes) resting as needed, sound good?

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

Remember, just because 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 – 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.

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 –

– 10 Minute –
Total Body Tune Up

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, creamy, dreamy, subtly sweet, deliciously nourishing, vanilla spiked, green monster matcha latte smoothie sound?

You guys, this smoothie . . . it literally tastes like a super creamy, seriously dreamy, velvety smooth vanilla thick-shake . . .  except it’s green?!

So, SO delicious!

It really is deliciously dreamy and simply divine!

And, not only does it taste all kinds of magical but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will ❤️❤️❤️

Oh and I should probably mention that not only does our delicious, nutritious, halloween inspired smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, banana free (!!!) keto and paleo friendly  ❤️❤️❤️

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

Green Monster Matcha Latte Smoothie

{Vegan. Gluten Free, Sugar Free, Banana Free, Keto & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, secretly healthy, vanilla spiked, magical, matcha super smoothie

Ingredients –

2 Tablespoons of vanilla coconut or Greek style Yogurt

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

1/4-1/2 teaspoon of matcha powder – more ot less to taste

1 Tablespoon of cashew butter – (sub 2 Tablespoons of cashews, soak in boiling water for 5-10 mins before blending if you don’t have a high powered blender)

1/4 of an avocado

2 big handfuls of spinach (or 1/2 c frozen)

1/2 teaspoon of vanilla

A pinch of pink salt

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

Optional add in’s;

1 teaspoon of maca –  for hormone balance

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

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

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 & chia seeds if desired.

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/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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