It’s that time again . . .

Time for another round of Fit Friday fun, and boy are we going to have some fun!

Today I’m sharing a short, sharp, total body workout that you can do anywhere, anytime in just 15 minutes – with or without equipment, totally your call.

Ive said it before and I’ll say it again, with the right combination of exercise you can have yourself a killer workout and get the results you want in less than 20 minutes!

Everybody got time for that!

So, here’s what we are going to do –

♦ Single Leg Deadlift – or Toe Touch/Reach
♦ Walking Lunges
♦ Tricep Dips
♦ V-Ups – or Sit Ups
♦ Push Ups
♦ Russian Twists
♦ Squat  Jumps – or Air Squats

Aim to do 8-10 reps of exercise (count reps per side) and repeat the entire sequence through for a total of 3-4 rounds, or as many rounds as pretty in 15 minutes, resting as needed , sound good?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong , energized and ready to take on the rest of your day!

Although it’s totally not necessary, simply using your body weight alone is challenging enough but,  for our fully functioning or more advanced lifters who might be wanting kick things up a notch feel free to grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 –

“Top to Tail”

Total 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 for this weeks smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, secretly healthy, deliciously indulgent, iced vanilla latte sound?

Let me tell you, this creamy iced vanilla latte is anything but Vanilla!

It’s subtly sweet, seriously creamy, deliciously nourishing , spiked with a hint of vanilla and a gentle hum (or loud rev if you prefer) of espresso, swirled with chocolate because life’s just better when it’s swirled in chocolate!

And, not only does our delicious, nutritious, pretty little iced latte taste like straight up heaven in a cup but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, refined sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Creamy Iced Vanilla Latte
{Dairy Free – BANANA FREE – DATE FREE – Refined Sugar Free – Low Carb – Vegan – Keto – Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1/2 cup vanilla coconut yogurt (or  Greek style yogurt) – or 2 scoops of your ifave vanilla ice cream

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

1-2 shots of your fave espresso – or 1 teaspoon of instant espresso

1 teaspoon of vanilla

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

Optional add ins;

1-2 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 Tablespoon of cashew (or coconut butter) butter – sub 2 Tablespoons of raw cashews, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender – healthy fats for brain function but also makes it extra lush.

1 teaspoon of maca – for hormone balance

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

1 scoop protein powder  – for extra protein ( I think vanilla or unflavored would work in this recipe)

Note – If you like a sweeter brew, feel free to add some honey,  stevia, monk fruit sweetener, a date or two or sweetener of choice. You do you, friend xo

Method –

1 – Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

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 remember;

and have yourself a killer day xoxo

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Question of the day –

What’s workouts are you loving lately?

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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