F-F-Friday baby!!!

Again.

Already?!

Can you even believe it?!

The first week of March is done and dusted and Easter is just a few short weeks away!

Sloooowwwwww downnnnn!

Anyways, another Friday is upon us and you know what that means . . .

It’s time for another round of Fit Friday Fun!!!!

And boy are we going to have some fun today!

You see, today I thought we have ourselves a short, sharp, 10 minute, no equipment, total body workout that you can get in and get done, anytime, anywhere and is guarenteed to get your heart rate pumping, metabolism firing and leave you feeling like an absolute rock star.

✳️1 exercise
✳️10 minutes
✳️40 seconds on
✳️20 seconds off
♻️x as many rounds as possible in 10 minutes
🔥  Boomshakalocka, done 👊🏻

I know, I know we all love to hate the good ol’ burpee but deep down you know you really do love them!

When they’re done anyways

This one little exercise ticks all the boxes – it’s great for cardio – HIIT – Tabata style training but it’s always an incredible strength/resistance and endurance exercise too!

So – 1 exercise – 40 seconds on – 20 seconds off – repeat for as many rounds as possible in 10 minutes . . . are you up for the challenge?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will leave you feeling like an absolute rock star when your done!

You show those burpees whose boss baby!

I guarantee after this workout you will be feeling strong and energized ready to take on the rest of your day!

Now, I know I said we work 40 seconds and rest 20 but  I want you to listen to that beautiful body of yours and feel free to take extra 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. Do what you gotta do, OK?!

Catch your breath, grab a drink then get straight back into it as soon as you can, deal?

I want you to really push yourself, but 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 –

10 Minute
“Burpee Burn Out”
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 onto our bonus smoothie recipe . . .

How does a nice tall, decedent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, chocolate hazelnut matcha latte sound?

You guys may or may not have noticed that I am kind of obsessed with this flavor combination at the moment.

I love the way the earth tones of that magnificent matcha marries with the richness of the cacao and the deliciously buttery, hint of sweetness our hazelnut extract – it’s decadent, rich, deliciously indulgent, and just perfectly sweet  – absolute perfection!

Not only does it taste like heaven in a cup but, it also happens to be packed with protein and heart healthy fats. As well as being rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

Super smoothie say whaaattttt?!

So much goodness in one deliciously indulgent, seriously chocolatey, creamy, dreamy little cup!

Oh and I should probably mention that not only does our decadent and rich, creamy, dreamy, seriously chocolatey, nutritional powerhouse of a super smothie taste like an absolute dream but, it also happens to be vegan, gluten free, sugar free, dairy free, keto and paleo friendly!!!

So much to love I tell you ❤️❤️❤️

It really is simply divine, the perfect way to treat yo’ self and refuel and re-energize that beautiful body of yours on this fabulous Friday.

Iced Chocolate Hazelnut Matcha Latte
Vegan – Gluten Free – Dairy Free – Sugar Free – Keto &  Paleo Friendly
Makes 1 nice tall, decadent, rich, creamy, dreamy, subtly sweet, seriously chocolatey, secretly healthy, super smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

1/2 a frozen banana

1 Tablespoon of coconut butter

1 Tablespoon of cacao

1 teaspoon of matcha green tea powder

1 teaspoon of maca powder – optional for hormone balance

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

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

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

A pinch of salt

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

Optional for serving –

Cacao nibs

Coconut flakes

Matcha powder

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 matcha if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work really well in this recipe for an extra, 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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