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 should be able to get in and get done in just 12 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 in less than 20 minutes!

Everybody got time for that!

So, here’s what we are going to do –

♦ Bent Over Row
♦ Bicep Curls
♦ Push Press
♦ Reverse Lunge
♦ Squats

Aim to do 8-10 reps of exercise (count reps per leg for lunges) and repeat the entire sequence through for a total of 3 rounds, add/remove weight and rest 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!

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.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 –

“All rounder”

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 tall, light, fresh, creamy, dreamy, subtly sweet, secretly healthy, raspberry cheesecake shake sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of raspberry cheesecake, no whisking, no baking, no cooling, no slicing, no sharing required!!!

And, I should probably mention that not only does our creamy, dreamy, dessert inspired 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.

 Raspberry Cheesecake Shake
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, secretly healthy, raspberry cheesecake shake

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice )

1 cup of frozen raspberries

1/2 teaspoon of vanilla

1/4 teaspoon of lemon zest – sub 1 tiny drop of lemon oil

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

A pinch of cinnamon

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 ( vanilla or unflavored would work best in this recipe) – I used Amazonia Raw Protein Isolate

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 remember ;

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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