Alright party people, whose ready to get their workout on?!

Today I’m sharing a short, sharp, shoulder sculpting workout that you can get in and get done in just 12, yes 12!!, minutes!

But, believe me when I say this workout is no joke, just because it’s short doesn’t mean it’s not effective, trust me . . . when you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing and um your arms may feel a little like jelly, FYI . . .

. . . you have been warned.

But, this short, sharp shoulder shaping workout will also  leave you feeling strong and energized ready to take on the rest of your day!

So, here’s what we are going to do –

6 execises;

♦ Front Raise
♦ Lateral Rise
♦ Bent Over Row
♦ Hammer Curl
♦ Overhead Press
♦ Tricep Dips

We will aim to do 10 reps of each exercise  then repeat the entire sequence through for a total of 3 rounds, resting as needed sound good?

Nothing overly complicated, basic movements done with good form for a short but effective shoulder sculpting workout.

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.

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 –

– 12 Minute-
“Bold Shoulders”
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, light, fresh, subtly sweet, seriously chocolaty, deliciously indulgent, perfectly spiced, espresso infused iced chai latte sound?

You guys, this smoothie . . .

It’s everything I love in life all served up in one pretty little cup!

Coffee – Only as I live and breathe!

Chocolate – Do you even have to ask?!

Chai – Fills my soul with joy!

Coconut – fixes everything!

And, I should probably mention that not only does our creamy, dreamy,life giving smoothie taste like an absolute dream but, it also happens to be vegan, dairy free (if you want) , gluten free, BANANA FREE, refined sugar free, low carb, keto and paleo friendly!!!

So much to love I tell you and love it you will!

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

 Chai Spiced Coconut Mocha
Makes 1 subtly sweet, seriously chocolaty, deliciously indulgent, perfectly spiced, espresso infused iced chai latte

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt*

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

1/4 cup of frozen coconut chunks

1 Tablespoon of cacao

1 teaspoon of instant espresso (or a shot or 2 of your fave brew)

1/2-1 teaspoon of my healthy homemade chai spice mix

1/2 teaspoon of vanilla

A pinch of pink salt

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

* If using vanilla Greek style yoghurt you may want to add 1/4 tsp of coconut extract

** If you like a sweeter brew feel free to add in 1 pitted date, 1 Tbsp of maple syrup/honey or sweetener of choice

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – 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 flaxmeal (ground flaxseed) – extra fiber

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

1 Tablespoon of MCT or coconut oil – brain boosting energy

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

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 , chocolate or unflavored would work well in this recipe)

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

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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 xo

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