It’s that time again . . .

Time for another round of Fit Friday fun, and boy are we going to have some fun!

Today I’m sharing a short, sharp, total body workout that you can do anywhere, anytime in just 10 minutes!

Ive said it before and I’ll say it again, with the right combination of exercise you can have yourself a killer workout and get the results you want even in just 10 minutes!

Everybody got time for that!

So, here’s what we are going to do –

♦ Squat
♦ Push up
♦ V-Up – or sit ups/crunches
♦ Burpees – you know you love em’

Aim to do 10 reps of exercise  and repeat the entire sequence through for AMRAP (as many rounds as pretty) in 10 minutes,  resting as needed , sound good?!

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

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 –

– 10 Minute –

“Make it snappy”

Total 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 for this weeks smoothie recipe . . .

How does a nice subtly sweet, deliciously nourishing,  creamy, dreamy, choc mango chiller sound?

So good, right?!

Mellowed out mango spiked with a hint of vanilla, swirled with dark chocolate (because life’s just better when it’s swirled with chocolate) and finished with a cheeky kick of heat!

Mango + vanilla = hello dreamy!

Chocolate = extra antioxidants but really, it just makes everything better and that pinch of heat, I just love it!

Not only does it taste all kinds of magical but, that hit of cayenne also helps to boost metabolism and regulate blood sugar so . . . make mine a double!

And, not only does our dreamy little smoothie taste all kinds of magical but, it also happens to be vegan, dairy free (if you want) , gluten free, BANANA FREE, DATE 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 – or any time because, yum!

Choc Mango Chiller
Makes 1 nice, tall, subtly sweet, deliciously nourishing, smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

1/2 cup vanilla almond milk  (or milk of choice) – more or less to desired consistency

1 cup frozen mango chunks

1 teaspoon of vanilla

1 Tablespoon of cashew butter (sub 1-2 Tablespoons of raw cashews, soak in boiling water for 10 mins – then drain – if you don’t have a high powered blender)

A pinch of pink salt

A pinch of cayenne pepper

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

1 Tablespoons of melted dark chocolate to swirl your glass

Optional boosters;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1/4-1/2 teaspoon of turmeric – anti-inflammatory

1 teaspoon of maca – for hormone balance

1 teaspoon of uplift food – daily dose of prebiotics

1 teaspoon of flaxmeal – ground flax- healthy fats & extra fiber

1-2 scoops of collagen – for  gut healing goodness

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe)

Up to 1 Tablespoon of MCT oil – brain boosting energy

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.

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 workouts are you loving lately??

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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