F-F-Friday baby!!!!

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

Today I’m sharing a short and sharp total body workout that you can do anywhere, anytime in  in just 15 minutes!

I don’t know about you but, as much as I love my to get my workout on, I don’t like spending hours at the gym and the thing is, you don’t need to! With the right combination of exercises you can have an awesome workout in next to no time at all.

In today’s workout we are going to do just 4 exercises that incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

Just because your workout is 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!

Ah how I love that post workout rush!

So, here’s what we are going to do –

4 exercises,

♦ Squat
♦ Step Up
♦ V-Up
♦ Burpee

We will do 10 reps of each exercise  (count reps per leg for step ups) and repeat the entire sequence through for 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?!

Catch your breath, grab a drink then get straight back into it, deal?

For those who are wanting to making things a little more challenging, feel free to grab yourself a weapon of choice – a set of dumbbells, a barbell, your EmPack, kettlebells, 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.

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 –

15 Minute “Off the Cuff” 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, creamy, dreamy subtly sweet, deliciously nourishing immunity boosting , zesty lemon,  berry-licious smoothie sound?

You guys, this smoothie;

Mixed berries combined with a dollop of coconut (or Greek style) yoghurt, a splash of vanilla, a drizzle of maple syrup, a hint of zesty lemon to cut through the sweetness + a pinch of heart and belly warming spices ( think ginger, turmeric and cinnamon) to bring it all together!

It’s high in fiber, rich in antioxidants, a natural anti-inflammatory , great for heart health, great for gut health, will help regulate blood sugar, decrease muscle soreness & give your precious immune system a nice little boost!

How it’s possible that one pretty little smoothie can be such a nutritional powerhouse and still be all kinds of delicious!? I have no idea?! I just know that it can and it does!

Close your eyes, take a sip and experience the magic for yourself!

Oh and, I should probably mention that not only does our delicious, nutritious, immunity boosting smoothie taste like an absolute dream but, it also happens to be vegan, dairy free (if you want) , refined sugar free, DATE FREE, BANANA 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 on this fabulous Friday.

Immunity Boosting Zesty Lemon
Berry Smoothie
Makes 1 nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing immunity boosting smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

3/4-1 cup (depending on how thick you like it) unsweetened vanilla almond milk (or milk of choice )

1 cup of frozen mixed berries

1 Tablespoon of honey

1/2 teaspoon of vanilla

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

1/2 teaspoon of ground ginger

1/4 teaspoon of turmeric

A pinch of cinnamon

A pinch of pink salt

A pinch of 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.

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)

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 used extra berries, coconut shreds and an extra drizzle of honey

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 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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