Today I’m sharing a short, sharp, total body workout that you can get do anywhere, anytime  in just 10 minutes, no equipment required!

10 minutes – No equipment,  everybody got time for that!

So, here’s what we are going to do – click here to see a demo/workout with me –

♦ Air Squat
♦ Lunge + hop (or just a front knee raise if you’re not in to hopping)
♦ Modified half burpees

We will do 3 rounds total with 1 minute rest in between – trust me, you’ll be needing it ( feel free to take a little more time if you need it)!

Round 1 = 30 reps of each exercise

Round 2 = 2 reps of each exercise

Round 3 = 10 reps of each exercise

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!

Remember, 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 (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 –

10 minute Total Body HIIT 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, its like dessert for the body.

Now for our smoothie recipe . . .

How does a nice tall subtly sweet, seriously creamy, perfectly spiced, secretly healthy, golden spiced vanilla latte sound?

You guys, this smoothie, is anything but “vanilla” !

It pretty much tastes like gingerbread soft serve and I am here for it!

Sugar free, packed with protein, rich in antioxidants, a natural anti-inflammatory and loaded with gut healing goodness.

Not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy, spiked with a hint of vanilla, a heart and belly warming hum of cinnamon and ginger!

And, not only does our delicious, nutritious smoothie like straight up dessert but, it also happens to be dairy free (if you want),  BANANA FREE, DATE FREE, refined sugar free, Low Carb, Paleo, Keto and 100%  Vegan 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 Golden Spiced Vanilla Latte

 

Ingredients –
Makes 1

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

1/2 cup vanilla yogurt – or more milk if you want to make a hot latte

1 Tablespoons of cashew (or almond) butter

1 teaspoon of sugar free vanilla creamer – can sub regular vanilla

1/2 teaspoon of turmeric – I use Further food Turmeric Tonic

1/2 teaspoon of cinnamon before you speak coffee – or regular cinnamon
I love the extra oomph the cinnamon before you speak coffee adds – use EMS10 to get 10% off if you want to try it

1/4 teaspoon of ground ginger

A pinch each of nutmeg, cardamom & cloves

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

If you want a sweeter latte add 1/2-1 teaspoon of monk fruit sweetener , maple syrup or sweetener of choice

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 – I use ATP Science –  unflavored or vanilla are both great in this recipe

1 scoop protein powder  – for extra protein  – I like vanilla (but salted caramel or cheesecake is good too!) in this recipe

1/2 teaspoon of Uplift food daily uplifter – pre-biotics

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.

** If you want to serve it hot – swap the yogurt for milk, heat, whisk/blend (carefully!!),

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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