It’s that time again . . .

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

So . . .

Raise your hand if you’re ready to get in and get good sweat on?! 🙋🏻🙋🙋🏻

Ok good because that is exactly what we are going to do today!

Today, I thought I’d we’d have ourselves a short and sharp, total body toning, tabata style workout that you can do anytime, anywhere,  in just 15 minutes, no equipment required!

Because some days you just need a short, sharp cardio blast am I right?!

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

So, here’s what we are going to do –

6 exercises;

✳️ Squats
✳️ Squat Jumps
✳️ Reverse Lunges
✳️ Burpees
✳️ Mountain Climbers &
✳️ Push Ups
❤️ Resting as needed

We will do 10 reps of each exercise (count reps per leg for lunges and mountain climbers) before moving on to the next then we repeat the entire sequence through for AMRAP (as many rounds as pretty) in 15 minutes,  resting as needed.

The aim is to move from one exercise to the next with minimal/no rest in between but, just because I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours!

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?!

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!

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

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

Total Body Tabata 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 this weeks smoothie recipe . . .

How does a nice tall, decadent, rich, subtly sweet, perfectly spiced, creamy, dreamy, subtly sweet, deliciously indulgent, anti-inflammatory, golden, pumpkin spiced 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! Those who follow along on my Insta-stories will know I’ve been having one of these babies just about every day for the last few weeks!

The decadent, richness of cacao combined with subtle sweetness of coconut yogurt, a splash of vanilla, that heart and belly warming hum of our healthy homemade pumpkin spice mix & a glorious pinch of turmeric = it really is heaven in a cup!

It also happens to be quite the 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  know that you  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, perfectly spiced, golden iced chocolate taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, BANANA FREE,  keto and paleo friendly – so much to love I tell you ❤️❤️❤️

Golden Pumpkin Spiced Iced Chocolate
{Vegan – BANANA FREE – 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 –

1/4 cup coconut (or Greek style) yogurt

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

1 Tablespoon of Cacao

1/2 teaspoon of pumpkin spice mix

1/4 teaspoon of ground turmeric

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 cashew or coconut butter – sub 2 Tbsp raw cashews – soak in boiling water for 0 mins before blending if you don’t have a high powered blender

1 teaspoon of vanilla

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

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

Optional add in’s;

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 (vanilla, chocolate or unflavored would work best here)  – for extra protein

Optional 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.

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 🙂

__________________________________________