And you know what that means, it’s time for another round of fit Friday fun! And boy are we going to have some fun today!

Today I’m sharing a short, sharp shoulder sculpting, tummy toning workout that you can do anywhere, anytime in just 15 minutes, no equipment required – what do you say, are you in?

Nothing complicated, basic movements done with good form for a short but effective workout that will leave you feeling strong, energized and ready to take on the rest of your day.

So, here’s what we are going to do – 6 exercises to focus on shaping those shoulder and tightening, toning and  strengthening your core –  (click here to see me demo each exercise);

♦ Hand release push up
♦ Knee to elbow plank
♦ Tricep dips
♦ Tent push up
♦ Heel tap with hip lift
♦ Russian twists

Aim to do 10 reps of each exercise (count reps per side for knee to elbow plank & Russian twists) and repeat the entire sequence through for a total of 3 or 4 rounds – resting as needed.

Once that’s done, if you’re feeling up to the challenge, we have ourselves a bonus burn out round!

Grab a timer, get into a plank position and hold it, with good form, for as long as possible.

Remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail you’re 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 (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, 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 – No Equipment
At Home – Arms & Abs 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 #socialdistancing 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, it’s like dessert for the body.

Now for our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent, secretly healthy, sugar free choc fudge peanut butter brownie thickshake sound?

It’s brownie meets, nice cream meets, peanut butter cup and am here for it!

Hands down, one of my all time favourite combinations. Ever!

Chocolate = happiness

Nut butter = the glue that holds my body together!

Add in a cheeky pinch of espresso to help enhance the richness of the chocolate (but also because coffee = life) and a pinch of cinnamon to soothe my soul and you, my friend, get pure magic! And that’s exactly what we have here!

No added sugar, packed with protein and loaded with gut healing goodness, not that anyone would ever know

It’s subtly sweet, luscious, creamy, seriously chocolaty, with a punchy hit of peanut butter which naturally = edible awesomeness personified and it’s choc full of choc chips!

And, not only does our delicious, nutritious, choc PB chiller like an straight up heaven in a cup but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, 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 – or anytime because, yummmmm.

{Sugar Free} Choc Fudge Peanut Butter Brownie Thickshake

Makes 1
Ingredients –

1/2 cup vanilla yogurt

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

1 Tablespoon of cacao

1 Tablespoon of protein pwd – I used chocolate

1 Tablespoon of peanut butter

1 teaspoon of vanilla

1/2 teaspoon of monk fruit sweetener

1/2-1 teaspoon of instant espresso (optional but helps enhance the richness of the chocolate – I used Before you speak – mocha glow high performance coffee – use EMS10 to get 10% off ) or a shot or two of your fave brew

A pinch of cinnamon

1 Tablespoon of dark choc chips – or cacao nibs

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

Optional add ins;

1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!

1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick

 

1-2 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

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

1 scp protein powder – for extra protein (I used chocolate)

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 –

What’s 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

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