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 I’m sharing a short, sharp, shoulder sculpting, upper body workout that you can get in and get done in just 20 minutes!

Ive said it before and I’ll say it again, with the right combination of exercise you can have yourself an awesome workout and get the results you want in less than 20 minutes!

Everybody got time for that!

So, here’s what we are going to do – click here to see exercise demos/workout with me  ;-

♦ Bent over row – or hand release push ups if no equipment 
♦ Lateral Raise – use water bottles or canned goods if no dumbbells
♦ Bicep curls – use water bottles or canned goods if no dumbbells
♦ Overhead press – or tent push ups if no equipment
♦ Tricep extension – or dips if no equipment
♦ Push ups – toes or knees is totally fine.

Aim to do 8-10 reps of each exercise and repeat the entire sequence through for a total of 3-4 rounds, or as many rounds as pretty in 20 minutes, resting as needed , 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!

Grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Remember we are using smaller muscle groups today so if you don’t have access to weights, bottles of water or canned good are perfectly fine to use. Get creative! Choose something appropriate for your strength but, don’t be afraid to challenge yourself.

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 –

– 20 Minute –

Shoulder sculpting – Upper 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 for this weeks smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, perfectly spiced, secretly healthy, choc chip cookie dough shake sound?

You guys, this smoothie, so, SO delicious!

It pretty much tastes like choc chip vanilla soft serve mixed with gingerbread cookie dough and I am here for it!

Subtly sweet, seriously creamy, spiked with a hint of vanilla and the perfect heart and belly warm hum of cinnamon and ginger and , It’s choc full of choc chips!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded,  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 choc full of choc chips!

And, not only does our delicious, nutritious, classic style 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 Cookie Dough Crunch Shake

 

Ingredients –
Makes 1

1/2 cup vanilla  yogurt

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

2 Tablespoons of almond butter – powdered or regular

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

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

For serving –

a choc chip cookie (or 2) – I use Shelby’s

If you want a sweeter shake 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

1 scoop protein powder  – for extra protein  I think vanilla or unflavored would be best here

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 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

_________________________________________

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

__________________________________________