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, total body HIIT style workout  that you can anytime, anywhere in just 20 minutes, no equipment required!

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

So, here’s what we are going to do –

→ Squats
→ Squat Jumps
→ Reverse Lunge
→ Lunge Hops
→ Burpees
→ Mountain Climbers
→ Russian Twists

Aim to do 10 reps of each exercise  (10 reps per leg/side for lunges/climbers/twists) and repeat the entire sequence through for a total of 4 rounds, as many rounds a pretty, in 15 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, 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?!

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!

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 –

 
– 15 Minute –

“Hop to it”

Total Body HIIT 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, creamy, dreamy, subtly sweet, secretly healthy, seriously chocolaty hazelnut thickshake sound?

You guys, this smoothie  . . .

It’s decadent, rich, deliciously indulgent – the ultimate treat!

It pretty much taste like a nutella thickshake . . . soooo good!

Oh and I should probably mention that not only does our delicious, nutritious, super smoothie taste like an absolute dream but, it also happens to be gluten free, banana free, dairy free (if you want) , vegan, keto and paleo friendly – so much to love I tell you !

But most importantly, it really is simply divine, the perfect way to treat yo’ self while you refuel and re-energize yourself on this fabulous Friday.

The Ultimate Chocolate Lovers Hazelnut Thickshake
Makes 1 creamy, dreamy, subtly sweet, secretly healthy, seriously chocolaty hazelnut thickshake

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

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

1-2 Tablespoons of cacao – depending on how rich and chocolaty you like it

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

1 Tablespoon of hazelnut butter  – sub 2 Tablespoons of raw (skinless) hazelnuts – soak in boiling water for 10 mins before blending if you don’t have a high powered blender.

1 Tablespoon of maple syrup – or 1-2 pitted dates

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)  – 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

1-2 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 ( chocolate, 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 ;

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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