It’s that time again, time for another round of fit Friday Fun!!!!!

Last week we had ourselves a killer lower body workout so I thought this week it would be good to focus on our upper body, what do you think, sound good?

Ok good, today we are going to have ourselves a short, sharp 20 minute upper body workout.

Here’s what we are going to do –

✳️6 exercises
✳️8-10 reps each
♻️ x 3 rounds
❤️ Add/remove weight & rest as needed
✳️Boomshakalocka, done 👊🏻

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

Grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands 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

“Strong Arms”
Upper 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 smoothie recipe . . .

How does a nice tall, decadent, rich, subtly sweet, seriously chocolatey, secretly healthy brownie batter blizzard sound?

Seriously, you guys are going to love, love, love this smoothie – it literally tastes like brownie batter – not even kidding!

It’s subtly sweet, seriously chocolatey, simply divine!

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

Oh and I should probably mention that not only does our deliciously simple, secretly healthy, dark and delicious smoothie taste like heaven in a cup but, it also happens to be sugar free, dairy free, gluten free, vegan, keto and paleo friendly – so much to love I tell you ❤️❤️❤️

 

Sugar Free Brownie Batter Blizzard
{Vegan – Gluten Free – Dairy Free – Keto & Paleo Friendly}
Makes 1 nice, tall, decadent, rich, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolatey, creamy, dreamy, brownie batter blizzard.

Ingredients –

1/4 cup coconut or Greek style yogurt

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

1/2 a frozen banana – (sub or 1/2 cup of pre-steamed & frozen cauliflower/zucchini for lower carb or 1/2 an avocado for keto)

2 Tablespoons of cacao

1 Tablespoons of coconut butter

1 Tablespoon of crushed walnuts

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

1/2 teaspoon of instant espresso – optional; but recommended to help enhance the richness of the chocolate

A pinch of ground cinnamon

A pinch of salt

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

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

Optional for serving –

Cacao nibs

Coconut flakes

BROWNIES

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, chocolate/cacao nibs and brownie crumbles if desired.

You could also add in a scoop of protein powder (vanilla, chocolate 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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