It’s been a minute since we had ourselves a solid shoulder session 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, shoulder sculpting workout that requires you can get in and get done in around 20 minutes !

♦ 7 exercises
♦ 10 reps each
♦ x 3 rounds
♦ Boomshakalocka, done !

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

Now, I’m not allocating any specific rest breaks in today’s workout but 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?!

Catch your breath, grab a drink then get straight back into it, deal?

Grab yourself a weapon of choice – a dumbbell, Kettlebell, your EmPack, a resistance band, a big ol’ bottle of water, or any combination you like. 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!

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 –

20 Minute Shoulder Sculpt

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 on to our  smoothie recipe . . .

How does a nice, tall, creamy, dreamy, blackberry vanilla bean smoothie sound?!

You guys, this smoothie . . .

The tart sweetness of those blackberries combined with a splash of vanilla is an absolute taste sensation!

Subtly sweet, deliciously creamy, simply, divine!

And, not only does our creamy, dreamy smoothie taste like an absolute dream but, it also happens to be BANANA FREE, refined sugar free, dairy free (if you want) vegan, keto and paleo friendly – so much to love I tell you !

But, most importantly, it really is just down right delicious, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm)

Enjoy xo

Blackberry Vanilla Bean Super Smoothie
{BANANA FREE. Gluten Free, Dairy Free, Sugar Free Vegan , Keto & Paleo Friendly}
Makes 1 nice, tall, subtly sweet, creamy, dreamy, super smoothie

Ingredients –

1/2 cup of coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice – I ♥ Ulu Hye Plant Based Mylk’s )

1 cup of frozen blackberries

1 Tablespoon of cashew butter (sub 2 Tablespoons of raw cashews, soak in boiling water for 10 mins – then drain – if you don’t have a high powered blender)

1 teaspoon of vanilla

A pinch of pink salt

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

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

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

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 toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 xo

__________________________________________