Welcome to the FREEBIES section where you can pick up lots of useful advice, exercise plans, recipes, etc. to help you get fit, lose weight and get 1 step closer to a beautiful Mind Body and Soul

Exercise Plans




Interval Training

Boxing Tabata – 20 Minutes of high power punching and kicking.  No pads needed.  Just focus your stresses and daily strains to every punch and kick that you do: 4Eva-Fitness-Exercise-Plan-Tabata-Boxing-T2


Healthy Chocolate Smoothie

Howdi from Saudi... If you are trying to be healthy after your summer vacation but still craving chocolate desperately, I feel is a little something that may help.  You can use this as a tasty meal replacement or use it as your post gym protein boost: 1/2...

Fat Burning Breakfast

Ok guys & is a sneak peak at one of our super healthy, fat burning, tasty & filling breakfasts from our Recipe Book 'Be Brighter & Lighter".  It takes 5 minutes in total to prepare and cook. BANANA & OAT PANCAKE Ingredients (One Portion) 3...

Winter Warming Spicy Chicken Stew

Ok so lets be honest...its freezing everywhere.....Saudi is cold, England is Cold, New York is cold etc etc....The last thing you want to rustle up for dinner is a healthy cold salad.... So to my Spicy Chicken & Bean Stew: Ingredients (Serves 4) 4 Chicken Breasts...

Tortilla Chips & Spicy Sauce

Tortilla Chips & Spicy Sauce I have picked elements of 2 different recipes here to make a delicious less-guilty treat - perfect for Movie Nights (If you live in my house you would know all about how strict a regime my 7 year old has about these nights...that's...

Quinoa & Feta Salad

If you don't like huge portions but want a healthy very filling lunch then this is the one for you.  It is my absolute favourite.  The base of this recipe comes from a small deli in Riyadh and I have added my own touches to make it super healthy and nutritious, whilst...

Banana & Oat Pancake

Ingredients (One Portion) 3 tbsp Rolled Oats 1 Egg (white and yolk) 1 tbsp Greek Yoghurt or Labneh ½ or 1 small Banana - sliced 1 tsp Olive or Coconut Oil Squeeze of Lemon Juice Drizzle of Honey (optional) Directions Mix oats & egg together then add greek yoghurt...


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