Author: Katie Dow

Veggie Fritters

Veggie Fritters

These Veggie Fitters are such an easy way to get a bunch of veggies in and they taste amazing too. I love them with some sweet potato fries on the side and some sliced avocado on top. Add some salsa for an extra kick! They’re […]

Restore Wellness Program – it’s time to RESTORE!

Restore Wellness Program – it’s time to RESTORE!

We are beyond excited to launch our new Restore Wellness Program! The Restore Wellness Program is a support and education-fuelled program that can be done by anyone. It’s a fun and effective four-month restoration to wellness program with a 10-day jumpstart that will have you […]

Glow review: Light Fusion Photo Facial at Revive Skin Emporium

Glow review: Light Fusion Photo Facial at Revive Skin Emporium

My birthday was last week and a few days prior, I thought about what I wanted to do. I could let it pass without any thought and mutter ‘oh it’s just another year’ or I can make it a day filled with all the things […]

Fave Find – Dear Universe: 200 Mini-Meditations for Instant Manifestations by Sarah Prout

Fave Find – Dear Universe: 200 Mini-Meditations for Instant Manifestations by Sarah Prout

This Fave Find is a little bit different as the book I’m referring to, Dear Universe: 200 Mini-Meditations for Instant Manifestations, hasn’t been released yet! But the free digital sample has. I’m so in love with it already and CAN NOT wait until my book […]

Green Goddess

Green Goddess

Well you probably know by now how much we love a good smoothie over here! And this one is no exception. There is something so ridiculously satisfying about seeing a bunch of greens in the blender about to be made into a liquid. The fact […]

Benefits of a strong core – it’s not all about the booty!

Benefits of a strong core – it’s not all about the booty!

The booty has had a lot of attention lately as the thing to build up and bust out! But let’s not forget about our core! There are so many benefits of having a strong core and loads of exercises you can do to get it […]

Spicy almond butter sauce

Spicy almond butter sauce

Ok so this Spicy almond butter sauce has now become my ‘on everything’ sauce! I have it on roasted veggies, brown rice and my husband even has it drizzled over his steak! It has an almond butter base and lots of spices that give it […]

Kitchari

Kitchari

After reading up quite a bit on Ayurveda and it’s principles (you can read more about Ayurveda here), I stumbled across lots of recipes for Kitchari. It’s a traditional recipe that is very nourishing, easy to digest and perfect for those times you just want […]

Pink Heaven

Pink Heaven

Print Pink Heaven Smoothie Course Breakfast, lunch Prep Time 5 minutes Servings 1 Author Katie Dow Ingredients 2 cups strawberries 1/4 cup cashews 1 cup frozen cauliflower 1-2 cups water 1 sachet/scoop Vanilla Complete protein Instructions Add all ingredients to blender and whizz! Pour into […]

10-day fitness challenge roundup

10-day fitness challenge roundup

  You might have noticed we love a good challenge here at Free Spirited Sisters. It’s character building! Especially a fitness related one! So we’ve done a little round up of our 10-day Fitness Challenges and put them all in one place. They’re easy and […]


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