F-F-Fri-Yay baby!!!!!

And you know what that means, time for another round of Fit Friday Fun!!!!

Today, I thought I’d we’d have ourselves a short and sharp, full body workout  that you can get in and get done in just 20 minutes!

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

So, here’s what we are going to do –

A descending ladder workout which simply means we will start by completing 10 reps of each exercise  (count reps per leg/side for lunges & twists ) and continue to decrease reps, each round, until we get down to 1 , make sense?

We will do ;

✳️ Deadlift
✳️ Bent Over Row
✳️ Squat
✳️ Push Press
✳️ Reverse Lunge
✳️ Russian Twists
❤️ Add/remove weight & rest as needed
✳️Boomshakalocka, done 👊🏻

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but, that does not mean you don’t take any rest.

I want you to listen to that beautiful body of yours and 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?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it , deal?

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

And 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!

Now, 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.

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 –

“Total Body Chipper”

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, decadent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, secretly healthy, salted dark chocolate macadamia crunch smoothie sound?

You guys, this smoothie . . .

The decadent richness of cacao combined with the subtle sweetness of buttery macadamia, a splash of vanilla,  a gentle hum of cinnamon, that cheeky pinch of sea salt, those crunchy cacao nibs . . .

Honestly, I have no words!

It literally tastes like brownie batter and I know you are going to just love, love, LOVE IT!

It really is simply divine, the perfect way to treat yo’ self while you re-fuel and re-energize yourself on this fabulous Friday.

Oh and I should probably mention that not only does our deliciously indulgent, secretly healthy, dessert inspired smoothie taste like an absolute dream but, it also happens to be vegan, gluten free, dairy free, BANANA FREE,  sugar free and paleo friendly – so much to love I tell you  and love it you will ! ❤️❤️❤️

Salted Dark Chocolate Macadamia Crunch
{Vegan – Gluten Free – Dairy Free –  Banana FREE – Sugar Free & Paleo Friendly}
Makes 1 nice, tall, decadent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, secretly healthy, dark chocolate macadamia smoothie that literally tastes like straight up dessert!

Ingredients –

2 Tablespoons of coconut (1/4 C of Greek style) Yogurt

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

1 Tablespoon of cacao

1 Tablespoon of cacao nibs + extra for serving

1/2 C cauliflower or zucchini (I find pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado

1 Tablespoon of macadamia nut butter (sub 2 Tbsp raw macadamia nuts, soak in boiling water for 10 mins before blending if you don’e have a high powered blender)

1 teaspoon of vanilla

A pinch of ground cinnamon

A pinch of pink salt

Optional add in’s;

1/4 tsp of instant espresso – to help enhance the richness of the cacao

1 teaspoon of maca – optional for hormone balance

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

2 Tablespoons of protein powder (chocolate, vanilla or unflavored would work best here)  – for extra protein

Method –

1 – Place all ingredients into blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with coconut flakes and cacao nibs 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

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Question of the day –

Upper body, lower body, full body circuit – what’s your fave way to get your workout on?!

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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