Alright party people, it’s that time again . . .

Time for another round of fit Friday fun!!!!

Today, I thought I’d we’d have ourselves a short, sharp, total body conditioning workout that you can do anywhere, anytime in just 10 minutes, no equipment required!

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

What do you say are you in?

So, here’s what we are going to do –

4 exercises;

✳️ Air Squats
✳️ Jumping Lunges (or just stationary lunges if jumping’s not your thing)
✳️ Push Ups
✳️ Crunches

We will do 6 rounds total decreasing reps each round (count reps per leg for lunges) .

For example;

Round 1 = 20 reps each

Round 2 = 16 reps each then  12 – 8 – 4 and finishing strong with one final round of 20 reps each, resting as needed along the way, 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!

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?!

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, perfectly spiced, anti-inflammatory,  ginger-berry super smoothie sound?

You guys, this smoothie . . . so, SO delicious!

Subtly sweet juicy berries combined with creamy, dreamy cashew butter, vanilla spiked coconut yogurt with a gentle hum of ginger, a tantalizing touch turmeric = absolute magic ! ✨

Not only does this gloriously glowing, smoothie taste like an absolute dream but, it also happens to pack 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!  💛💛💛

Close your eyes, take a sip and experience the magic for yourself.✨💛✨

Oh and I should probably mention that not only does our delicious, nutritious, perfectly spiced super smoothie taste like heaven in a cup  but, it also happens to be vegan, dairy free, sugar free, banana free (!!!)  keto and paleo friendly – so much to love I tell you ❤️❤️❤️

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

Golden Spiced, Ginger-Berry Super Smoothie
{Vegan, Gluten Free, Dairy Free, Sugar Free, Banana Free, Keto  & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, deliciously magical super smoothie

Ingredients –

2 Tablespoons of coconut or Greek style Yogurt

3/4 cup vanilla almond milk

1 heaping 1/2 cup mixed berries (I use frozen strawberries, blueberries, blackberries & raspberries – but any kind you like fresh/frozen should work just fine)

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)

1/2 teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/2 teaspoon of ground turmeric

1/2 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.

Optional add in’s;

1 teaspoon of maca – for hormone balance

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

2 Tablespoons of vanilla (or unflavored) protein powder – I use The Healthy Chef –  WPI – (or protein powder of choice) – for extra protein

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

Optional for serving –

Coconut flakes

Chia seeds

Whatever your pretty little heart desires!

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, chia seeds, dee pollen & edible flowers 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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