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‘High INtensity Interval Training’

Choc Mango Chiller & A 10 Min {No Equipment} Total Body Workout

Choc Mango Chiller & A 10 Min {No Equipment} Total Body Workout

August 22, 2019
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A 20 Minute {No Equipment} Total Body Workout & A Bonus Mango, Mint & Lime Smoothie Recipe

Breakfast Challenge Dairy Free Desserts Drinks Fast Fit Friday Fitness Gluten Free Grain Free Healthy Homemade Lunch Natural Paleo Primal Smoothies & Shakes Snack Sweet treats Vegan Vegetarian Workout

A 20 Minute {No Equipment} Total Body Workout & A Bonus Mango, Mint & Lime Smoothie Recipe

May 11, 2017
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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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