20 Minute Body Burn & An Iced, Chia-Spiced Golden Milk Latte

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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!

Today, I thought I’d we’d have ourselves a short and sharp, 20 minute, total body burning, strength, conditioning workout. What do you say . . .

Do you wanna do a workout? - www.betterwithcake.com

Of course you do! Power in numbers baby!

So, here’s what we are going to do –

5 exercises;

✳️ Deadlift
✳️ Bent Over Row
✳️ Squat
✳️ Overhead Press &
✳️ Waiter Walk

We will do 10 reps of each exercise (count reps per leg for the waiter walk) and repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 minutes), adding/removing weight and resting as needed, sound good?

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!

I don't sweat, I Sparkle - www.betterwithcake.com

And remember, just because I’m not allocating any specific rest breaks doesn’t mean you don’t take them! 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 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 take your break if you can but, do what you gotta do, OK?!

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

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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!

Believe you can and you're half way there - 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 Burn

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, perfectly spiced, anti-inflammatory, tummy taming, chai spiced, iced golden milk latte sound?

This smoothie not only tastes simply divine with combination of creamy yoghurt with the subtle sweetness of our frozen banana, a splash of vanilla and the gentle, belly warming hum of our chai inspired spice blend but, this pretty little smoothie of ours also happens to be a 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 and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question! ✨💛✨

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 delicious, nutritious, pretty little, iced golden milk latte taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you ❤️❤️❤️


Iced, Chai-Spiced Golden Milk Latte {Vegan. Gluten Free, Sugar Free & Paleo Friendly} - www.betterwithcake.com

Iced, Chai-Spiced Golden Milk Latte
{Vegan. Gluten Free, Sugar Free & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, deliciously, nutritious, subtly sweet, perfectly spiced, chai inspired iced golden milk latte

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 coconut butter or coconut oil

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/2 teaspoon of ground turmeric

1/2 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1/8 teaspoon of nutmeg

1/8 teaspoon of cardamom

1/8 teaspoon of cloves

1/8 teaspoon of ground ginger

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.

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

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 and spices if desired.

NOTE – You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured,  would work well in this recipe ) and some some vital proteins collagen peptides (use the code 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 🙂


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