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 thought I’d we’d have ourselves a short and sharp, total body strength, conditioning workout. What do you say . . .
Of course you do! Power in numbers baby!
So, here’s what we are going to do –
5 exercises;
♦ Squat
♦ Push Press
♦ Curtsy Lunge
♦ Burpee
♦ Russian Twist
We will do 10 reps of each exercise (count reps per leg/side for the lunges & twists) and repeat the entire sequence through for a total of 5 rounds – resting as needed, sound good?
Nothing complicated, basic movements done with good form for a short but effective total body workout that will leave you feeling energized and strong, ready to take on the rest of your day!
And remember, just because I’m not allocating any specific rest breaks doesn’t mean you don’t take them! I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to take your break if you can but, do what you gotta do, OK?!
Grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, some resistance bands, your EmPack, or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself
The final reps in each set should be tough but,
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 –
– 5 x 5 –Total Body Burn
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 on to our smoothie recipe . . .
How does a nice, tall, light, fresh, subtly sweet, deliciously indulgent, secretly healthy, strawberry cacao super smoothie sound?!
You guys, this smoothie . . .
Seriously, divine!
The richness of cacao combined with the sweetness of our strawberries, creamy coconut (or Greek style yogurt) and a splash of vanilla really does tastes all kinds of wonderful!
And, not only does our deliciously indulgent, secretly healthy, creamy, dreamy smoothie taste like an absolute dream but, it also happens to be BANANA FREE, refined sugar free, dairy free (if you want) vegan, low carb, keto and paleo friendly – so much to love I tell you !
But, most importantly, it really is simply divine, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm)
Enjoy xo
Strawberry Cacao Super Smoothie
{BANANA FREE. Gluten Free, Dairy Free, Sugar Free, Vegan , Low Carb, Keto & Paleo Friendly}
Makes 1 nice, tall, subtly sweet, deliciously indulgent, secretly healthy, chocolate strawberry super smoothie!
Ingredients –
1/2 cup of coconut or Greek style yogurt
1/2 cup unsweetened vanilla almond milk (or milk of choice – I ♥ Ulu Hye Plant Based Mylk’s or Niulife coconut milk)
1/2 cup of frozen strawberries
1 Tablespoon of cacao
1 Tablespoon of almond or cashew butter- sub 2 Tablespoons of raw almonds/almond meal/cashews – soak in boiling water for 10 mins before blending if you don’t have a high powered blender.
1 teaspoon of vanilla
A pinch of pink salt
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) Keto friends sub 1/3-1/2 an avocado – 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 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 (chocolate, vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off
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 love to use coconut shreds & cacao nibs, always.
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 have yourself a killer day xoxo
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Question of the day –
What’s your favorite way to refuel after a workout?
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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