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, full body workout  that you can get in and get done in just 15 minutes, no equipment required!

Get in, get it done, and get on with living!

So, here’s what we are going to do –

Maybe not 100 billion but, burpees will be done 😈😈😈

You know you love em’  😘😘😘

5 exercises;

✳️ Push Ups
✳️ Lunges
✳️ Tricep Dips
✳️ Squats &
✳️ Burpees

We will do 10 reps of each exercise  (count reps per leg for lunges) and repeat the entire sequence through for a total of 4-6 rounds, or as many rounds a pretty in 15 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, 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?!

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

And remember, 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 –

No Equipment

Full 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, creamy, dreamy, secretly healthy, deliciously indulgent, sweet potato cream pie smoothie sound?

You guys, this smoothie . . . honestly, I have no words!

I really does taste like straight up dessert!

It’s subtly sweet, perfectly spiced and seriously ( and I mean S E R I O U S L Y ) creamy. For reals, no one would ever know it was secretly good for you!

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 ❤️❤️❤️

Sweet Potato Pie Smoothie
{Vegan. Gluten Free, Sugar Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, secretly healthy, deliciously indulgent, perfectly spiced  super smoothie that tastes like straight up dessert!

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)

1/2 cup of cooked (and cooled) sweet potato ( I use pre-cooked which I simply steam and freeze in chunks )

1 Tablespoon of almond butter (or 1 Tbsp of ground almonds – or nut butter or choice)

1 Medjool date, pit removed

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

1/4 teaspoon of pumpkin spice (or all spice)

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

Pumpkin Spice – All Spice or Cinnamon

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 or unflavoured would work best 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

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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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