It’s that time again . . .

Time for another round of Fit Friday fun, can you even believe it?!

So, last week we trained legs , the week before that we did allll of the burpees so today I’m thinking it’s time to work those shoulders and arms, what do you say, are you in?!

Of course you are, you’re cool like that!

Today I’m sharing a short, sharp, shoulder shaping workout that you should be able to get in and get done in around 20 minutes!

✳️8 exercises
✳️8-10 reps each
♻️x 3 rounds
✳️Boomshakalocka, done 👊🏻

Here’s what we are going to do –

🌟Bicep Curls 🌟Over Head press 🌟 Standing Over Head Tricep Extensions 🌟 Upright Rows 🌟 Front Raise  🌟Lateral Raise & 🌟 Reverse Fly’s

We will aim to do 8-10 reps of exercise and repeat the entire sequence through for a total of 3 rounds, add/remove weight and rest as needed , sound good?

Ok, good!

Then, if you have a little extra time on your hands and enough fuel left in the tank feel free to jump in on this bonus, burn out round! 🔥🔥🔥

✳️ 2 exercises
✳️ As many reps as pretty
✳️ Rest 1 minute
♻️ 2 rounds, total!

🌟 Push Ups
🌟 Tricep Dips

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

Grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just 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 –

“Be Bold”

Shoulder Shaping 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 for this weeks smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, strawberry spice (and all things nice) smoothie sound?

Creamy, dreamy coconut (or Greek style) yogurt, is combined with a splash of vanilla, some frozen banana, handful of sweet juicy strawberries and a combination of chai inspired spices (think – cinnamon, ginger, nutmeg, cardamom and cloves) to bring you one outrageously delicious, incredibly nutritious, pretty, pink super smoothie.

Oh and I should probably mention that not only does our blissfully delicious, strawberry spiced smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, refined sugar 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.

Strawberry Spice & All Things Nice  Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, subtly sweet, perfectly spiced, blissfully delicious, pretty pink strawberry smoothie

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 frozen strawberries

1 Tablespoon of coconut butter

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1 pinch each of nutmeg, cardamom & cloves

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

1 scoop of Vital proteins unflavored collagen peptides optional for an extra dose of protein and gut healing goodness

1 tsp maca – optional to help with hormone balance

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

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, chia seeds and extra cinnamon if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) 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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