simple wellness tips

Simple wellness tips – keep that new year momentum going!

We’ve reached February and some of that “it’s a brand new year, brand new start” energy may be starting to wane. How about some simple wellness tips to keep that healthy glow going strong, with just a few simple additions to your routine? Go on, you’re worth it! Drink more ...
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Breast implants

How I almost missed Lady Gaga (in Vegas!) because of my boobs

2 days post surgery and my skin is glowing! Warning: there is a photo of a ruptured implant, post surgery, toward the bottom of the page. I’m an over-sharer and always have been, but I think in that there is authenticity and that’s what actually helps people, and helping people ...
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Oracle cards

Fave Find: Inspiration Cards

Feel inspired We love a good hit of inspiration to start the day! We designed these Inspiration Cards with the intention of helping those that use them to feel grounded and start the day with a positive mindset. The way you use them is, you hold the deck of cards ...
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Clean beauty gift guide

Clean beauty gift guide 2018

Gifts, gifts, gifts! Gift giving season is here and our clean beauty gift guide for 2018 is too! I won’t lie, I absolutely love buying gifts for people. I love researching what they might like and coming up with new ways to help them glow with happiness. It just brings ...
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The Yoga House, Jesse Bennet

Book review: The Yoga House

Today we’re reviewing The Yoga House, a beautiful book by author Jesse Bennett. This is a delightful book for families and great for introducing kids to mindfulness practices. We chatted about mindfulness with author Jesse Bennett earlier this week found out about her heart-warming inspiration for the book here. About ...
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The Yoga House

Mindfulness with Guest Author Jesse Bennett

Mindful everywhere We’re pretty big into mindfulness over here. From mindful eating to being mindful in the chaos, we know it helps us physically, mentally and emotionally. Science has even shown just how much of a difference mindfulness practices can have on our health. But mindfulness is not just for ...
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FODMAP friendly and tasty!

This post contains affiliate links and we may be compensated if you make a purchase after clicking on them – thanks!  So, you’ve read our post and decided to try the FODMAP elimination diet and realized that it’s tough to cook without onions and garlic, among many other things! Come ...
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Fodmap elimination diet for IBS


I have a long history of stomach issues, which my doc now thinks is Irritable Bowel Syndrome (IBS). The stomach issues are food related, so my doc suggested I try the FODMAP elimination diet to determine if some of the foods on the list are not my friends. The FODMAP ...
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Hello Fresh Free Spirited Sisters

Fave Find: Hello Fresh

This post contains affiliate links and we may be compensated if you make a purchase after clicking on them – thanks! I don’t know about you, but I love a delivery at my door! Hello Fresh is a meal delivery service that prepares ingredients for your chosen meals and delivers ...
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grocery shopping savings online

Save money on groceries!

This post contains affiliate links and we may be compensated if you make a purchase after clicking on them – thanks! For our Aussie readers – Katie will be sharing one of her favorite options later this week. Stay tuned! Shop, plan, shop I have a confession to make…I hate ...
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Heart health Free Spirited Sisters

Health Study Highlight: Heart Health

Keeping your heart healthy is a must and a big issue in our society today. Many people have either dealt with heart issues in some regard, or had loved ones who have. This health study highlight is on heart health and how our much-loved fruit and vegetable capsules help to ...
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Book review free spirited sisters

Book thoughts: Light is the New Black

This beautiful book from Author Rebecca Campbell was given to me as a gift, but it’s one I have had my eye on for a while. The book is noted as a guide to answering your soul’s callings and working your light. It begins with the author’s experience, which literally ...
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Self care Free Spirited Sisters

Got wellness routine? Why you should start one

Self-care has become a hot topic of late and for good reason. To function at capacity we need to be in our best mental, physical and spiritual state. A wellness routine can certainly help with that. Many of us struggle with putting ourselves first, but I promise when you do, ...
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Eating clean budget cost free spirited sisters

Eating clean – what it actually costs

It’s best to eat clean, high-quality foods and organic where possible, but what does that cost in real life? We wanted to share our grocery budgets and our usual weekly shop so we can give you an idea of what it looks like in reality. This week is Claire’s USA ...
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Skin Health Free Spirited Sisters

Health Study Highlight: Skin Health

This is part 2 of the Health Study Highlight series around our much loved products, Juice Plus+. You might have seen the last one on the Immune System. This time, we’re focusing on Skin Health. Although there are many factors that contribute to good skin like using good quality skincare ...
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Omegas Free Spirited Sisters

Sea Buckthorn Berry – the it ingredient for skin and body

Nature’s superhero Sea Buckthorn Berries are one of nature’s superheroes and can help the body both internally and externally. The oil from Sea Buckthorn Berries contains powerful phytonutrients and anti-inflammatory properties. It is very rich in antioxidants and contains omegas 3, 6, 7 and 9, vitamin C, lycopene, beta-carotene, vitamin E, ...
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Pesticides EWG Free Spirited Sisters

2018 Clean 15 and Dirty Dozen

It’s about the budget, baby Without a doubt, buying everything organic can take up to a large chunk of the grocery budget. Therefore it can make sense, and it’s definitely frugal, to buy as many organic options as you can from the dirty dozen list while buying conventional items from ...
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Immune system Free Spirited Sisters

Health Study Highlight: Immune System

One of the most endearing things about our beloved rainbow capsules, aside from the fact that they make us feel oh-so healthy every day, is that they are backed by clinical research. There have been over 30 peer-reviewed, double blind studies conducted and published in universities all over the world ...
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Work with us

The Free Spirited Sisters Movement

At Free Spirited Sisters we have always been on a mission to help people live their best lives through all facets of wellness. We know that balanced health and wellness in body, heart, and mind allows us to function at full capacity. Challenges One of the challenges Katie and I ...
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Stomach health microbiome Free Spirited Sisters

Gut health – it’s not just about your gut

Your Gut It’s not just for letting you know when something doesn’t feel right. Gut health, in particular, the health of your gut microbiome, has an impact on many aspects of bodily function, from inflammatory responses to mental health. What’s a Microbiome? Your body has multiple microbiomes – in your ...
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Juice plus Free Spirited Sisters

Fave Find: Complete Whole Food based Nutrition Bars

These bars are da bomb for an on the go snack! I keep one or two in my bag for when I’m out and about on those crazy busy days. It’s awesome knowing I have a healthy snack without a bunch of not-good-for-me processed ingredients with me at all times ...
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Fave Find: Juice Plus+ Berry Blend Free Spirited Sisters

Fave Find: Juice Plus+ Berry Blend

Berries are one of our fave fruits in general but we’re super excited about these amazing Juice Plus+ Berry Blend capsules (known as Vineyard blend in the US) that bring a whole lot of them together in one little power-package. They contain raspberry, bilberry, blueberry, cranberry, blackberry, elderberry, black currant, ...
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Fave find: Positivity for everyone!

Positive Vibes only We’re all about bringing the positive vibes here at Free Spirited Sisters and we love it when like-minded people want to share their positivity too! We were thrilled when Shari’s Berries reached out after reading our article on positive thinking to share their take on sharing positivity ...
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Modere Free Spirited sisters

Fave Find: Modere Multipurpose Cleaning Wipes

This week we’re highlighting Modere Multipurpose Cleaning Wipes. These are some sturdy wipes that I keep in the kitchen and bathrooms to help me stay ahead of the cleaning game! A quick wipe over the counters and all is sparkling again. And a quick wipe over the toilets helps me ...
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Juice Plus+ Complete Free Spirited Sisters

Fave Find: Juice Plus+ Complete

We have recently discovered this delicious Juice Plus+ Complete protein powder and it has definitely qualified for fave find this week!  As we all know we need the macronutrient protein to build and maintain our bodies (you can read more about protein here). It’s a plant-based non-gmo blend of 5 ...
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Giveaway time Free Spirited Sisters

It’s a Giveaway! March 2018

We would like to whole-heartedly thank our readers and followers. Without you, there would be no Free Spirited Sisters! We are so grateful for the support from those that have been here from the beginning and for the many that have joined us along the way. So without further ado, ...
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Juice Plus+ Omega Blend Free Spirited Sisters

Fave Find: Juice Plus+ Omega Blend

This is my latest fave of the Juice Plus+ products, the Omega Blend. It is a plant-based Omega supplement containing pomegranate seed oil, sea buckthorn seed oil, tomato seed oil, raspberry seed oil, safflower oil and algal oil. All this goodness is cold-pressed to preserve nutrient quality and encapsulated in ...
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Body Bar

Fave find of the week! Welcome to the first of a series of weekly posts highlighting clean, healthy products we love. This week we’re starting with bathroom basics! Loving this body bar! It’s a clean and safe soap, smells delish and is full of plant-derived goodness including oats, olives, and apricots ...
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Ingestible collagen Free Spirited Sisters

Ingestible Collagen – does it live up to the hype?

I have been seeing and hearing about collagen products all over social media and wellness sites. Even the 2018 U.S. Women’s Olympic gold medal-winning snowboarder Jamie Anderson takes Liquid Biocell sport! (More on that below). So…as with many (ok, all the) wellness trends, I had to check it out. Collagen is wildly ...
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7 Ways to be Greener Free Spirited Sisters

7 Ways to be Greener – little tweaks go a long way

We all know our earth is precious and it needs our help to be sustained as long as possible. Humans have made such an impact on the environment, it’s scary to think in what state it will be in 50 or 100 years time. It makes me a little sad ...
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5-day water challenge free spirited sisters

Water Challenge – guzzle your way to better health!

We all know that drinking water has many benefits for our bodies and for our health. A water challenge is going to up the ante of those benefits in many ways, not least because it will make us more mindful of consuming water, and help us forget the other not-so-healthy drinks ...
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Top 10 Posts of 2017 Free Spirited Sisters

Top 10 Posts of 2017

Since we launched our much-loved website and blog just two months ago, we have had so much fun sharing our passion for all things health, fitness and beauty and sincerely hope it’s helped you find your glow from the inside out. We are so grateful for your interest and positive ...
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Wellness trends, health, energy, 2018 free spirited sisters

Wellness trends – our 2017 faves and 2018 predictions

2017 was a good year There were a lot of wellness trends in 2017 and many that we jumped right on board with. From bulletproof, mushroom (actually very good), and superfood coffee, turmeric lattes, matcha everything to gut health, collagen, microbiomes, adaptogens, beauty supplements that work from the inside out ...
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Gift guide wellness enthusiast free spirited sisters

Gift Guide for the Wellness Enthusiast

This is pretty much my dream Christmas list (pay attention, dear husband :P). There are a ton of health and wellness gift ideas to help you be the ever so thoughtful gift giver this holiday season. There are some great options for host/ess gifts too! Because I'm an Amazon junkie ...
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Superfoods 101: Super Seeds

Seeds pack a lot of nutritional punch for their size! They are a great source of Omega-3, Omega-6, protein, fiber and antioxidants along with many nutrients essential to body health. Try to stick with raw seeds in order to get peak nutritional content, and buy organic if possible to avoid pesticide ...
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Raw cacao cocoa Free Spirited Sisters

Chocolate is Good For You!

Superfoods 101 continued The Superfood 101 series continues with Raw Cacao. You can see the first article in the series here. You’ve probably heard the news that chocolate is good for you, and it can be…if it starts with the superfood, raw cacao. This is extremely good news for those ...
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Superfood coffee

Superfood Coffee?!

Coffee like a boss… I’m a self-professed multi-tasker extraordinaire. I seek out things that do double, ok, even triple, duty. I want stuff that can do the stuff that other stuff is supposed to do. And my coffee is the perfect place to start. Who knew superfood coffee was a ...
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Oragnic Free Spirited Sisters

Organic vs Non-Organic – the Dirty Dozen

So, what are the Clean 15 and the Dirty Dozen, organic vs non-organic and why should you care? Organic vs non-organic Non-organic fruit and vegetables are treated with synthetic chemical pesticides to eradicate pests. Organic produce farmers use other natural methods of pest control (control vs eradication). The organic farmer ...
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Superfoods 101

Superfoods 101

What are Superfoods? Superfoods are nutrient dense powerhouses that help our bodies perform at their peak. By definition, a superfood is “A food considered exceptionally good for one’s health and for boosting the immune system owing to its naturally high content of vitamins, minerals, fiber, antioxidants, or omega-3 fatty acid.” ...
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