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15 Minute {No Equipment} Total Body HIIT Workout & Healthy Chocolate Peanut Butter Cup Smoothie

15 Minute {No Equipment} Total Body HIIT Workout & Healthy Chocolate Peanut Butter Cup Smoothie

June 21, 2018
6.3K

Fit Friday Fun – 10 Minute Total Body HIIT Workout & a Bonus Strawberry, Peach and Mango Smoothie Recipe

Anytime Breakfast Challenge Dairy Free Drinks Easy Fast Fit Friday Fitness Gluten Free Grain Free Healthy Homemade Just Because Low Fat Lunch Natural Paleo Primal Smoothies & Shakes Snack Sweet treats Vegan Vegetarian Whole 30 Workout

Fit Friday Fun – 10 Minute Total Body HIIT Workout & a Bonus Strawberry, Peach and Mango Smoothie Recipe

September 1, 2016
2.6K

Stay at home mum to one sweet little lady. When we aren’t busy with our little lady you will either find me cooking up a storm in my humble little kitchen or working out, lifting some heavy duty weights. READ MORE.
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emsswanston

No Bake {DATE FREE} pecan pie bites!!!✨ Because $No Bake {DATE FREE} pecan pie bites!!!✨ Because is it even Thanksgiving if there’s no pecan pie?! I know Thanksgiving isnt something we celebrate in Australia but an excuse to make/eat a festive treat & take 5 to think of something I’m thankful for, I’m in! 👏🏻👏🏻🙋🏻‍♀️ Let me tell you, these no-bake, DATE FREE pecan pie bites are 💯 worth celebrating & you need them in your life because, yum! Deliciously buttery shortbread encase a lush & creamy, cinnamon-spiked almond butter caramel, topped with a crisp & crunchy pecan crumble 🤤😍 You in?! 🙋🏻‍♀️ 1 bowl + 30 mins . . . here’s how we do it; 🍪Base- Makes 12 bites 🌟1/4 C coconut flour 🌟2 Tbsp coconut oil, liquid 🌟2 Tbsp maple syrup - I use sugar free/ monk fruit 🌟Pch salt 🌟1 scp collagen - opt - wont change the taste or texture but it adds a hit of protein & is great for hair skin, nails & gut health 🍯Caramel- 🌟1/4 C smooth almond butter - I think @99th_monkey unsalted works best in this recipe ❤️ 🌟2 Tbsp coconut oil 🌟2 Tbsp maple syrup - I use sugar free/ monk fruit 🌟1/2 tsp cinnamon 🌟1/2 tsp vanilla 🌟Pch salt 🌰Topping- 🌟1/4 C pecans, chopped + en extra 12 for topping 🌟1/2 tsp monk fruit sweetener - opt but 🔥 ✳️Mix base ✳️Press in mini muffin cases ✳️Make a dent in the middle ✳️Mix filling ✳️Spoon in base dent ✳️Top w/ pecan crumble & sprinkle w/ monk fruit (or granulated sweetener of choice), if using ✳️Freeze for 5 ✳️Devour! ❄️keep refrigerated❄️ If you want to serve + a lil whipped cream I wouldn’t be mad about it (👈*read you should ABSOLUTELY do it)!! thank me later 😘 🌟Gluten free🌟Dairy free 🌟Grain Free🌟Refined sugar Free🌟Low carb🌟Keto🌟Paleo🌟Vegan🌟SO GOOD!🌟 If you feel like sharing I’d love to know one thing you’re thankful for or … what’s your fave holiday treat?! Got any last min recipe requests? LMK 👩🏻‍🍳🎄🤶🏻 Beyond thankful for you! Rly, truly, TRULY!! so glad you’re here! Ily ❤$

No bake choc chip peanut butter protein bars ✨

{Sugar Free} Healthy Homemade Pumpkin spice mix!!

{Low carb - Sugar free} Bakery-style Blueberry Cof

Inside out dark chocolate peanut butter cups! ✨

Birthday Cake Protein Bites ✨ Rolling into bir

{Sugar free-Dairy free} peppermint mocha✨ Aka w

Soft baked gingerbread cookies (aka gingerdoodles

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emsswanston

No Bake {DATE FREE} pecan pie bites!!!✨ Because $No Bake {DATE FREE} pecan pie bites!!!✨ Because is it even Thanksgiving if there’s no pecan pie?! I know Thanksgiving isnt something we celebrate in Australia but an excuse to make/eat a festive treat & take 5 to think of something I’m thankful for, I’m in! 👏🏻👏🏻🙋🏻‍♀️ Let me tell you, these no-bake, DATE FREE pecan pie bites are 💯 worth celebrating & you need them in your life because, yum! Deliciously buttery shortbread encase a lush & creamy, cinnamon-spiked almond butter caramel, topped with a crisp & crunchy pecan crumble 🤤😍 You in?! 🙋🏻‍♀️ 1 bowl + 30 mins . . . here’s how we do it; 🍪Base- Makes 12 bites 🌟1/4 C coconut flour 🌟2 Tbsp coconut oil, liquid 🌟2 Tbsp maple syrup - I use sugar free/ monk fruit 🌟Pch salt 🌟1 scp collagen - opt - wont change the taste or texture but it adds a hit of protein & is great for hair skin, nails & gut health 🍯Caramel- 🌟1/4 C smooth almond butter - I think @99th_monkey unsalted works best in this recipe ❤️ 🌟2 Tbsp coconut oil 🌟2 Tbsp maple syrup - I use sugar free/ monk fruit 🌟1/2 tsp cinnamon 🌟1/2 tsp vanilla 🌟Pch salt 🌰Topping- 🌟1/4 C pecans, chopped + en extra 12 for topping 🌟1/2 tsp monk fruit sweetener - opt but 🔥 ✳️Mix base ✳️Press in mini muffin cases ✳️Make a dent in the middle ✳️Mix filling ✳️Spoon in base dent ✳️Top w/ pecan crumble & sprinkle w/ monk fruit (or granulated sweetener of choice), if using ✳️Freeze for 5 ✳️Devour! ❄️keep refrigerated❄️ If you want to serve + a lil whipped cream I wouldn’t be mad about it (👈*read you should ABSOLUTELY do it)!! thank me later 😘 🌟Gluten free🌟Dairy free 🌟Grain Free🌟Refined sugar Free🌟Low carb🌟Keto🌟Paleo🌟Vegan🌟SO GOOD!🌟 If you feel like sharing I’d love to know one thing you’re thankful for or … what’s your fave holiday treat?! Got any last min recipe requests? LMK 👩🏻‍🍳🎄🤶🏻 Beyond thankful for you! Rly, truly, TRULY!! so glad you’re here! Ily ❤$

No bake choc chip peanut butter protein bars ✨

No bake choc chip peanut butter protein bars ✨

aka a perfect bar copy cat (iykyk the obsession is real)

my current & ur soon to be new fave snack obsession!!!

They literally taste like your eating peanut butter cups but in bar form & are without question the perfect snack to keep you (+ your belly) happy, thriving & crushing the festive szn (I’m not even a little bit ready but yummy snacks make me happy so…)! 💪🏻🫠

1 bowl + 15 mins . . .

Here’s how you do it:

Makes 5

🌟1/4 C protein powder - I used @macr0mike vanilla buttercream almond protein but, the new golden Gaytime or caramelized white choc are amazing here too!
🌟3/4 C almond flour
🌟1 Tbsp monk fruit sweetener - I use @lakantoaustralia
🌟1/2 tsp pumpkin spice (see prev post) - optional but 🔥
🌟2/3 C peanut butter - I prefer smooth here
🌟2 Tbsp maple syrup - I use sugar free/monk fruit maple
🌟1 tsp vanilla
🌟1-2 Tbsp unsweetened almond milk - or water/milk of choice - just enough to bring the “dough” together
🌟Dark choc - chips or chopped - measure w/ your ❤️
🌟 a pinch of flakey sea salt

✳️Line a small square baking dish (I used a 5 x 5 inch) or loaf pan with baking/parchment and set aside.
✳️Place all ingredients (except for the chocolate & milk / water) in to a medium size bowl and stir until well combined.
✳️add milk or water 1 tsp at a time (as needed) just enough to bring the dough together.
✳️Press dough into your prepared baking dish or loaf pan and flatten with silicone spatula, spoon or even just your hands pressing down in a nice even layer & making sure its smoothed all the way to the edges.
✳️Add chocolate chips & press again to make sure they hold firm/sink in to the top of the dough.
✳️ sprinkle wth sea salt (if you want & FYI - you do!!!)
✳️Place in freezer for 15-20 mins to set
✳️Once set, cut into bars & they’re ready to go!
✳️Store in airtight container in the fridge.
✳️Enjoy xo

🌟Gluten Free🌟Dairy free🌟Grain free🌟Sugar free🌟Low Carb🌟Paleo🌟Keto🌟Vegan friendly🌟

but most importantly they really do taste all kinds of incredible & you need them in your life because, yum! ❤️

{Sugar Free} Healthy Homemade Pumpkin spice mix!!

{Sugar Free} Healthy Homemade Pumpkin spice mix!! 🎃✨

aka - the perfect way to pre-game the rapidly approaching festive szn ( not even close to being ready, hbu? 🫠) !

a heart-warming, holiday inspired jar full of happiness (think chai meets gingerbread) & yes, you need it! 🙌🏻

The smell alone makes you feel all the warm & fuzzy feels 💛

It’s deep, earthy, subtly sweet, perfectly spiced & just all kinds of wonderful!

from my heart to yours . . .

Here’s how you do it. Mix ;

✨2 Tbsp cinnamon
✨2 tsp ginger
✨1 tsp nutmeg
✨1 tsp cloves
✨1 tsp all spice
✨1 pinch of cardamom - opt

So simple to put together but the end result is truly incredible!

🌟Add a pinch to your morning coffee + a drizzle of sugar free/ monk fruit maple syrup, thank me later! or for an extra cozy late night ho cho.

🌟Sprinkle some in your fave smoothie.

🌟Stir it into some salted caramel or vanilla yogurt & load it up with all your fave toppings.

🌟Add it to your fave banana bread, cupcakes, or cookies - just like you would cinnamon or a chai spice mix.

🌟Stir it into your fave nut butter + a splash of vanilla & drizzle over you’re entire life!

The ways you can use it a limited only by your imagination so dream big my friend . . . epic, un-parralled deliciousness awaits!

The only thing that’s left to decide is how will you use yours?! ☕️🍩🍪🍫🥧🥤🤔🤔🤔

Let me know!👏🏻👏🏻😍

{Low carb - Sugar free} Bakery-style Blueberry Cof

Inside out dark chocolate peanut butter cups! ✨

Inside out dark chocolate peanut butter cups! ✨

Super simple, INSANELY delicious & yes, you need, that’s right I said NEED 1 (or 10)!

1 bowl + 6 ingredients & 15 mins & you too could be devouring this deliciousness!

If you go now they’ll be ready in time for our 830 hocus pocus watch party!! 🔮👏🏻😍

Swipe 👉🏻 or peep my stories highlight to cook-a-long w/ me 🥰:

Makes 12 mini cups of awesomeness

🥜 Cups -

🌟1/2 C silky smooth peanut butter
🌟2 Tbsp melted coconut oil
🌟2 Tbsp sugar-free maple syrup
🌟A big pinch of salt

🍫Filling -

🌟1/2 C dark chocolate - I used 85% 🙌🏻
🌟1/4 C canned coconut milk
🌟1/2 tsp finely ground instant espresso (I use mocha @beforeyouspeakcoffee ) - technically opt but helps enhance the richness of the choc
🌟1 scp collagen - opt but adds a hit of protein & great for hair, skin, nails & gut health ❤️

✳️Mix filling in a saucepan over low heat until smooth & well combined
✳️Pour/spoon paper cupcake cases
✳️Use the back of a sml tsp to smooth up the edges
✳️Chill in the freezer for 5 to set
✳️Melt choc
✳️Add espresso pwd (if using) & coconut milk & stir until smooth
✳️Chill in the freezer for 5. This is important! If you dont let the choc chill it will melt your PB cups when you try to fill them.
✳️Once your choc has chilled & your PB cups have set fill each PB cup with 2 tsp choc filling & cover with extra PB mix
✳️Chill for 5
✳️Sprinkle w/ sea salt
✳️Devour😋
❄️Keep chilled - can be frozen

🌟 Gluten free🌟Dairy free🌟Grain free🌟Sugar free🌟Low carb🌟Keto🌟Paleo🌟Vegan friendly🌟

But most importantly, they really are a little bite of heaven right here on earth & you need them in your life because . . . yummmmmm 😋

Meet you on the couch, 830 sharp! ✨👻🔮👏🏻😍

You in? 🙋🏻‍♀️

Birthday Cake Protein Bites ✨ Rolling into bir

Birthday Cake Protein Bites ✨

Rolling into birthday week with THE most delicious & super festive snack which of course I had to share with you because yummy snacks are great & all but for me they’re always 10 x more enjoyable when shared with a friend (FYI - thats you, boo 😘) !

Super simple, IN-sanely delicious - think the flavors of cake batter with the texture of cookie dough (+ alll of the sprinkles because it is a celebration after all) - it’s the sneaky snack you never knew you always needed!

1 bowl + 10 mins . . . come celebrate with me!!! 🥳

Here’s how you do it;

Makes 12

🌟1/2 C almond flour
🌟4 tbsp cashew butter
🌟1 tbsp maple syrup (I use sugar free)
🌟1 tsp vanilla
🌟2 Tbsp vanilla protein - I ❤️ @ macr0mike plant based sf vanilla buttercream (or white choc) almond protein 🔥🙌🏻 (vanilla collagen creamer works great too, haven’t tested any others , sry)
🌟a pinch of flakey sea salt
🌟a splash of water - as needed - go easy, start with 1/4 tsp at a time - just enough to bring it together to form a dough
🌟SPRINKLESSSSSSSSSS - measure with your ❤️

✳️Place all ingredients except for your sprinkles into a small bowl & stir to combine.
✳️Scoop & roll your into desired shape & size. Set aside
✳️Caaarrreeefulllllly pour your sprinkles in (or on)to a small bowl or rimmed plate (when I say carefully I mean carefully - those things will ricochet all over your kitchen floor & you will be stepping on them / cursing me for months . . . so pls be careful!!!)
✳️Roll your birthday cake protein bites in sprinkles, gently press them as you rotate to make sure the sprinkles stick.
✳️Enjoy xo

🌟Gluten Free🌟Dairy free🌟Grain free🌟Refined sugar free🌟 Low carb🌟Paleo🌟Keto🌟Vegan friendly🌟

What would your dream birthday treat be? tell me, tell me, details pls . . .

{Sugar free-Dairy free} peppermint mocha✨ Aka w

{Sugar free-Dairy free} peppermint mocha✨

Aka what’s helping get me through the next 3 days!! 😬

The decadent richness of cacao + a gentle hum (or loud rev if you prefer) of espresso & a subtle hint of minty freshness 🤤

And yes, if you aren’t a fan of coffee (pls tell me how we’re friends again?! jk - you know ILY) you can just leave it out & have yourself a dreamy choc mint chiller instead. It will still be incredible just not quite as magical IMO.

No added sugar ✅
Packed with protein ✅
Rich in magnesium ✅
Loaded with gut-healing goodness ✅

Seriously, so good! Starbucks who?! 🙊

I can’t think of a better way to start, end or fill the day than binge watching Christmas movies with a cup of this deliciousness!

You in?🙋‍♀️

Here’s how you do it;

Makes 1 shake
🍦For the base
🌟2-3 shots of brewed espresso / 1 sachet mocha @beforeyouspeakcoffee (reg if in the AM or decaf for your bed time brew) + 1/3 C water
🌟1 Tbsp cacao - at night (or if Im feeling super stressed & anxious) I make it w/ 1 Tbsp @yespleasehealth magnesium rich, superfood hot chocolate mix
🌟A few drops of peppermint stevia (or 1/8-1/4 tsp extract or 1 drop oil) to taste - a little goes a long way!
🌟Pch salt
🌟1/2 C unsweetened vanilla almond milk
🌟* If you like a sweeter brew + 1/2-1 tsp monk fruit sweetener, a few drops of stevia (or sweetener of choice) to taste
❄️❄️❄️
❤️Optional add ins
✨SF chocolate sauce or melted dark choc - swirls your glass with happiness
✨ Maca —> hormone balance - I ❤️ @powersuperfoods maca + cacao 🔥
✨ Collagen - great for hair, skin, nails & gut health
✨ Protein pwd - if doing iced for b/fast or in the afternoon I add scp of protein pwd I ❤️ @macr0mike limited edition🎄 white chocolate candy cane almond protein here but, the deluxe (or white) choc, iced mocha & vanilla buttercream all = a VERY GOOD TIME too! AMB-EM = 10% off if you want to try & believe me, you do!

🍫Best served with a dollop of whip, a cheeky shaving of @evolvedchocolate & a cute little candy cane

☝️If you want it warm, simply ditch the ice heat, blend, enjoy 😘

Meet you (virtually) on the couch in 5!

What’s your fave Christmas movie / What are we watching? Suggestions pls . . .

Soft baked gingerbread cookies (aka gingerdoodles

Soft baked gingerbread cookies (aka gingerdoodles ) A must make for the holiday szn ✨

It’s gingerbread meets snickerdoodle aka - the Christmas cookie of my dreams!!!

Eating these while drinking coffee = life complete.

So simple but so magical they make my Christmas loving heart (& belly) all kinds of happy!

Crispy on the edges, soft & chewy in the middle & yes, you NEED THEM.

FYI- made with nut butter, egg & a pch of spice = totally acceptable for breakfast consumption!

Mix em’ now, bake em’ first thing- in 8-10 mins - you’re early morning, ☕️ drinking, 🍪 eating self will thank you ☺️

Thick, fluffy, soft & chewy perfectly spiced & just all kinds of wonderful 🔥😮‍💨🤌🏻🤤🤤😍

Fun to say, fun to eat, fun to share with the ones you love (or just keep for your fine self) ❤️

&&& if you go now they’ll be ready in time to fuel your late night 🎁 wrapping/ 🎄movie marathon! I’ll meet you on the couch in your funnest festive pjs at 815!!! What movie are we watching, you can pick? ☺️

swipe 👈🏻👈🏻👈🏻 to see how dreamy she be + for extra tips/ tricks to cook a long with me 🥰

Here’s how you do It:

Makes 10-12
For the cookies -
🌟1 egg – or flax egg
🌟1/2 C almond butter
🌟2 Tbsp maple syrup - I use sugar free/ monk fruit
🌟1/4 C monk fruit sweetener - I use a golden blend to give a hint of caramel like reg brown sugar! SO GOOD!
🌟1 C almond meal
🌟1 tsp vanilla
🌟1 tsp baking soda
🌟2 tsp cinnamon
🌟1 tsp ground ginger
🌟A pch each of nutmeg, cardamom & cloves - I use my 1/8th tsp
🌟1 pch salt
❤️ Opt add in -
🌟 1 Tbsp unflavoured collagen - adds a hit of protein (which makes me feel better about eating cookies for b/fast) & is great for hair, skin, nails & gut health

✨Coating -
🌟1/2 C monk fruit sweetener
🌟1/2 tsp cinnamon

✳️Mix 🍪
✳️Chill for 30- o/night- or freeze for 15
❌DO NOT SKIP THIS STEP!❌
✳️Scoop-shape-roll in cinnamon sugar
✳️Bake @175’C/ 350’C for 6-8 mins
✳️Note- they will be soft
✳️Cool for 3-5 mins
✳️They will be nice & chewy
✳️Devour!

From my heart to yours, enjoy xo

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