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, total body workout that you can do anywhere, anytime in just 10 minutes – with or without equipment, totally your call which means it’s perfect for this time of year when things are crazy, you may be traveling or just not able to make it to the gym!

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!

Quality, not quantity – 10 minute workouts – Everybody got time for that!

So, here’s what we are going to do –

♦ Reverse lunge
♦ Squat
♦ Squat jump – or pulse
♦ Push up
♦ Mountain Climber
♦ Russian Twists

Aim to do 8-10 reps of exercise (count reps per side for lunges, climbers and twists) and repeat the entire sequence through for a total of 3-4 rounds, or as many rounds as pretty in 10 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!

Although it’s totally not necessary, simply using your body weight alone is challenging enough but,  for our fully functioning or more advanced lifters who might be wanting kick things up a notch feel free to grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just 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 –

– 10 Minute –

No Equipment

Total 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, secretly healthy, iced gingerbread latte sound?

Like heaven right?! Well it totally tastes like heaven too!

Honestly, I’m so in love with how insanely delicious this secretly healthy, gingerbread latte turned out, Im not sure I want to drink my coffee any other way from now on?!

Especially at this time of year when I’m needing all of the coffee to try to do all the things (and then some!) please tell me I’m not the only one?!

This right here, is everything I want, all day everyday between now and Christmas on repeat. . . then on Christmas I’ll be wanting a double-double please and thank you.

You just can’t beat a combo like coffee and gingerbread! It’s just so good!

Subtly sweet, seriously creamy,  spiked with the perfect hit of espresso and a heart and belly warming hum of gingerbread spice.

So, SO good!

No one would ever know that this one also happens to be seriously good for you!

Packed with protein, naturally sweetened and loaded with gut healing goodness!

I won’t tell if you don’t!

And, not only does our pretty little, secretly healthy, gingerbread latte taste like Christmas 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, festive Friday – or any day really because, yummmmm.

Iced Gingerbread Latte
{Dairy Free – BANANA FREE – DATE FREE – Refined Sugar Free – Low Carb – Vegan – Keto – Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1 cup vanilla almond milk (or milk of choice)

1-2 shots of your fave espresso – 1 sachet of Before you speak high performance instant espresso (I love OG or cinnamon) – or 1-2 teaspoons of regular instant espresso

1 teaspoon of vanilla

1 teaspoon of cinnamon – more or less to taste

1/2 teaspoon of ground ginger – more or less to taste

A pinch each of nutmeg, cardamom and cloves – more or less to taste

1 Tablespoon maple syrup or sweeter  of choice more or less to taste

1/4-1/2  cup of ice – more or less to desired consistency if having iced – omit if you want a hot latte

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 – great for hair, skin, nails & gut healing goodness

1 Tablespoon of vanilla (or caramel) creamer – makes it extra lush

1 scoop protein powder  – for extra protein ( I love using Naked Harvest Supplements – the  cinnamon Christmas cookie plant based protein pwd – its AMAZING – XOEm = 15% off if you want to try it. The vanilla (or choc swirl) is great in here too or unflavored would work best in this recipe)

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

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Question of the day –

What’s your go-to coffee order?

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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