An “Awesome Arms” Shoulder Sculpting Workout + A Golden, Gut Healing Iced Chocolate

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It’s that time again . . .


Last week we did a full body workout, the week before we worked those legs so today I’m thinking it’s time to work those shoulders and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that you should be able to get in and get done in around 20 minutes!

✳️7 exercises
✳️8-10 reps each
♻️x 3 rounds
✳️Boomshakalocka, done 👊🏻

Here’s what we are going to do –

🌟Bent over rows 🌟 Bicep Curls 🌟 Push Press 🌟 Front Raise 🌟 Lateral Raise 🌟 Reverse Fly’s 🌟 Triceps Dips 🌟

We will aim to do 8-10 reps of exercise and repeat the entire sequence through for a total of 3 rounds, resting as needed along the way, sound good?

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

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!

You Can Do It! -

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 –

– Awesome Arms –

Shoulder Shaping 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 our bonus smoothie recipe . . .

How does a nice tall, decadent, rich, creamy, dreamy, subtly sweet, deliciously indulgent, perfectly spiced, anti-inflammatory, golden, gut healing iced chocolate sound?

Oh, you guys, this smoothie . . . insert all of the heart eyed emojis 👉🏻😍😍😍

I am seriously in love with it! I’m talking can not get enough!

Not only tastes simply divine with the decadent, richness of cacao combined with subtle sweetness of our creamy, dreamy coconut yogurt, a splash of vanilla with a tiny hint of caramel from our frozen banana add to that the gentle, heart and belly warming hum of turmeric, cinnamon and ginger  = it really is heaven in a cup! But, this dark and delicious 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 deliciously indulgent 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 ❤️❤️❤️

Golden Gut Healing Iced Chocolate
{Vegan – Dairy Free – Sugar Free – Keto – Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, decadent, rich, subtly sweet, deliciously indulgent, perfectly spiced, anti-inflammatory, golden, gut healing iced chocolate

Ingredients –

1/3 cup coconut yogurt (or your fave 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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

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 Tablespoon of coconut oil – this is also important (especially if you’re opting for a lower fat Greek style yogurt) as it what helps and enables the body absorb those important vitamins and minerals in the turmeric.

4-6 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

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

Notes –

1 – For a sweeter smoothie feel free to add a teaspoon or two of raw honey or maple syrup

2 – You could also sub your fave pre-made turmeric latte/golden milk blend if you have one. My faves are this Golden Gut Blend by the lovely Lee Holmes and the Turmeric Latte Blend by Teresa Cutter – The Healthy Chef

Optional but recommended for serving –

Coconut flakes

Cacao nibs

A pinch of turmeric

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 dust with turmeric if desired.

You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured would work well in this recipe ) and some some great lakes gelatin or 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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