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

It’s been a minute since we had ourselves a solid shoulder session so today I’m thinking  it’s time , what do you say, are you in?!

Today I’m sharing a short, sharp, shoulder sculpting workout that you can get in and get done in less than 20 minutes !

Yes my friend you read that right, just 20 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 sculpting 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 –

5 execises;

♦ Bicep Curls
♦ Overhead Press
♦ Tricep Extensions
♦ Reverse Fly
♦ Waiter Walk

We will aim to do 10 reps of each exercise (count steps per leg for waiter walks)  then repeat the entire sequence through for a total of 4 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,  a barbell 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 –

– 20 Minute –
“Be Bold”
Shoulder Sculpting 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, creamy, dreamy, subtly sweet, deliciously nourishing, perfectly spiced, anti-inflammatory, golden spiced caramel latte sound?

Oh, you guys, this smoothie . . . insert all of the heart eyed emojis !!!

I am seriously in love with it!

The first sip almost had me in tears (happy tears) because to me it just tastes like Thanksgiving and Christmas! My absolute fave!

Not only tastes simply divine with a hint of caramel and that heart and belly warming hum of glorious golden spices (think turmeric, cinnamon, ginger, nutmeg , cardamom and cloves)  = it really does taste all kinds of magical!

Heaven in a cup! But, this delicious little smoothie of ours also happens to be a nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity!

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question!

Oh and I should probably mention that not only does our delicious, nutritious little latte taste like an absolute dream but, it also happens to be Dairy free (if you want),  BANANA FREE, refined sugar free, Low Carb, Vegan, 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 on this fabulous Friday.

Golden Spiced Caramel Latte

{Dairy Free – BANANA FREE – Date Free – Refined Sugar Free – Low Carb – Vegan – Keto – Paleo }

Makes 1 all natural, subtly sweet, deliciously nourishing, perfectly spiced, anti-inflammatory, golden, gut healing caramel latte

Ingredients –

1/2 cup vanilla yogurt (coconut or Greek style yogurt)

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

1-2 Tablespoons of maple syrup – depending on how sweet you want it.
Could always use raw honey or 1-2 pitted dates if you prefer
For a keto friendly/sugar free version use 1/4-1/2 tsp caramel stevia

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1 Pinch each of cardamom, nutmeg and cloves

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

1 teaspoon of vanilla

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

1-2 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 Collagen –  for an extra boost of protein and gut healing goodness

1/2-1 teaspoon of Uplift food – pre-biotocs

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

Method –

1 – Place all smoothie ingredients into your blender 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 remember;

and have yourself a killer day xoxo

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Question of the day –

When it comes to exercise do you prefer upper body? Lower Body? Total body?
Personally love a good lower body workout best!

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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