F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun!

Raise your hand if you’re ready to get in and get good sweat on?!

Ok, good because that is exactly what we are going to do today!

Today, I thought we’d have ourselves a short and sharp total body workout that you can get in and get done in around 20 minutes, with or without equipment, totally your call!

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

So, here’s what we are going to do –

5 exercises;

→ Squats
→ Push Press – no equipment sub Body-weight Tent Push Up
→ Reverse Lunge
→ Tricep Dips
→ Russian Twists
⊗ 5 round
♥ Resting as needed

Aim to  do each 10 reps of each exercise (count reps per leg for lunges and twists) and repeat the entire sequence through for a total of 5 rounds, resting as needed.

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

Please, keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking 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 end of each set or 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 as soon as you feel ready, deal?

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your heart will be pumping and those quads and glutes will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you.

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – 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.

But, 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 –

 

“The Fit Fifty”

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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, subtly sweet, deliciously nourishing, creamy, dreamy, vanilla spiked, iced coconut mocha sound?

You guys, this smoothie  . . .

Chocolate + coffee,  creamy, dreamy coconut & a hint of vanilla =  seriously, divine!

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 sugar free, banana free, date 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.

Dreamy, Vanilla Iced Coconut Mocha
Makes 1 creamy, dreamy, subtly sweet, secretly healthy, vanilla spiked, iced coconut mocha

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

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

1/2 cup of frozen coconut chunks

1 Tablespoon of cacao

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

1 Tablespoon of coconut or cashew butter – sub 2 Tablespoons of raw cashews – soak in boiling water for 10 mins before blending if you don’t have a high powered blender.

1 teaspoon of vanilla

A pinch of pink salt

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

Note – If you like your coffee on the sweeter side feel free to add in 1 pitted date or sweetener of choice to taste.

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 –

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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