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 should be able to get in and get done in around 15 minutes – with or without equipment, totally your call!

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 5 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 –

♦ Squat
♦ Curtsy Lunge
♦ Push Up
♦ Mountain Climber
♦ Russian Twist

We will do 10 reps of each exercise  (count reps per side for lunges, climbers and twists) and repeat the entire sequence through for a total of 4 rounds or, 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 –

Short & Sassy
Full 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 subtly sweet, seriously creamy, perfectly spiced, deliciously indulgent, secretly healthy spiced maple pecan mocha latte sound?

Oh, you guys, this is the smoothie is everything I love in life all served up in one delicious little cup!

Chocolate = happiness

Cinnamon & ginger soothes my soul

Coffee = life!

Pecans are so underrated and down right delicious plus they’re also quite the nutritional powerhouse!

Rich in manganase (minerals), potassium, calcium, iron, magnesium, zinc and selenium! 

So, not only does our delicious little latte taste all kinds of magical (think espresso infused Christmas in a cup) but, it also happens to be seriously good for you!

Not that anyone would ever know!

Packed with protein and loaded with gut healing goodness!

I won’t tell if you don’t!

Oh and , I should probably mention that not only does our delicious, nutritious, pretty little latte taste all kinds of magical but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE 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.

Spiced Maple Pecan Mocha  Latte

Makes 1
Ingredients –

1/2 cup vanilla yoghurt (or milk of you want a hot latte)

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

1 sachet (or 1-2 teaspoon of instant coffee or a shot or 2 of your fave brew)

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it

1/2 teaspoon of cinnamon

1/4 teaspoon of ground ginger

1 Tablespoon of maple syrup ( or 1-2 pitted dates or sweetener of choice) more or less to taste

1 teaspoon of vanilla

2 Tablespoons of pecans – soak in boiling water for 10 minutes before blending if you don’t have a high powered blender

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

Optional add ins;

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

1-2 scoops of  collagen – for gut healing goodness

1 teaspoon of uplift food – daily dose of prebiotics

Reishi & ATP Science Adrenal RX– boosts immunity, calms the nervous system & my busy brain

1 scoop protein powder  – for extra protein ( I think vanilla, chocolate or unflavored would work best in this recipe)

Choc chip cookies, crumbled – for serving

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 – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

* NOTE – if you want a hot latte, skip the ice, swap yoghurt for milk , blend, heat  . . .

Enjoy xo

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 fave way to workout? Upper Body? Lower Body? Total Body?

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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