Motivation and Recipes



Bacon and Spinach Egg-in-a-Hole

Serves 4    


3 slices lean bacon

1 tablespoon extra-virgin olive oil, more if needed

3 large cloves garlic, minced

450g spinach (about 16 cups), tough stems removed

1 teaspoon balsamic vinegar

½ teaspoon ground pepper, divided

¼ teaspoon Himalayan salt

4 large slices FutrueLife whole-wheat bread/100% rye

4 large eggs


Preheat oven to 220°C. Coat a large baking sheet with cooking spray. Cook bacon in a large cast-iron skillet over medium heat until crisp, 7 to 9 minutes. Drain on paper towels. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add garlic and cook, stirring, about 30 seconds. Add spinach by the handful and cook, stirring, until wilted, about 5 minutes. Transfer to a colander; press out excess liquid. Return the spinach to the pan and season with vinegar, ¼ teaspoon pepper and salt. Cut a 8cm hole in the middle of each slice of bread. (Save the rounds for another use, if desired.) Heat 1 tablespoon of olive oil in the skillet over medium-high heat. Cook 2 slices of bread, pressing with a spatula, until lightly browned, 1 to 3 minutes per side. Transfer to the prepared baking sheet. Repeat with the remaining oil and bread. Fill each hole with spinach. Make a deep well in the spinach and break an egg into each well. Bake, rotating the baking sheet 180 degrees about halfway through, 10 to 14 minutes for soft-set yolks. Serve sprinkled with crumbled bacon and the remaining ¼ teaspoon pepper.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Total Calories (Per Serving=1 slice):302kcal


Chocolate Banana Oatmeal

Serves 1


1 cup water

Pinch of Himalayan salt

½ cup old-fashioned rolled oats

½ small banana, sliced

1 tablespoon raw cocoa powder

2-3 sweeteners of your choice

Optional: add sugar-free choc chips


Bring water and a pinch of regular salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, add sweetener and stir in; then cover and let stand 2 to 3 minutes. Top with banana, and choc chips.

Total Calories (Per serving=1½ cups): 295kcal


Gluten Free Waffles

Serves 10


2¾ cups reduced-fat milk OR almond milk

6 tablespoons unsalted butter cut into pieces, or coconut oil

3 cups oat flour (blend oats and add 1 tsp baking powder)

1½ tablespoons sweetener of your choice

¾ teaspoon Himalayan salt

3 large eggs, lightly beaten

1½ teaspoons vanilla extract


Heat milk and butter (or oil) in a small saucepan over medium heat until the butter (or oil) is melted. Let cool until just warm, about 15 minutes. Meanwhile, whisk flour, sweetener and salt in a large bowl. Whisk the milk mixture, eggs and vanilla into the dry ingredients until combined. Gently stir the batter to recombine. Cook in a preheated waffle iron, according to the manufacturer’s directions, using about ½ cup batter per waffle. Drizzle with 2tsp honey and top with fruit of your choice.

Total Calories (Per serving= 1 waffle): 248kcal


Cranberry Pancakes

Serves 2


½ cup fresh cranberries

3 ½ tablespoons oat flour (blend oats)

1 tablespoon sweetener, of your choice

½ teaspoon baking powder

½ teaspoon Himalayan salt

¼ teaspoon vanilla extract

6 tablespoons non-fat milk OR almond milk

2 tablespoons eggs

1½ teaspoons walnut or canola oil


Bring 5cm of water to a boil in a small saucepan. Add cranberries; boil for 2 minutes. Drain and cool for 5 minutes. Meanwhile, whisk oat flour, sweetener, baking powder, salt in a large bowl. Whisk milk, eggs, oil and vanilla in a small bowl until combined. Coarsely chop the cranberries; stir into the milk mixture. Stir the milk mixture into the dry ingredients just until combined. Coat a griddle or large non-stick skillet with olive oil spray n cook; heat over medium heat. Using ¼ cup of batter for each pancake, cook 2 pancakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2 minutes more. Repeat with the remaining batter.

Total Calories (Per serving=2 pancakes): 201kcal


Apple-Cinnamon French Toast

Serves 12


3 cups non-fat milk

2 cups egg whites

3 tablespoons honey

1½ teaspoons vanilla extract

¼ teaspoon salt

680g loaf sliced FutureLife whole-wheat bread

1 cup chopped dried apples

½ cup raisins

1½ teaspoons ground cinnamon

½ teaspoon ground nutmeg

1 tablespoon sweetener, of your choice


Whisk milk, egg whites, honey, vanilla and salt in a large bowl. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 2.5cm pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl. Coat a baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours. Preheat oven to 175°C. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with sweetener and serve.

Total Calories (Per serving):187kcal


Grilled Chicken and Cheese & Side salad

Serves 1


2 slices whole-wheat/rye bread 134-166kcal

½ chicken breast, sliced 180kcal

1-2 thin slice mozzarella 86kcal

2 teaspoons canola/lite mayonnaise 18kcal

1-2 tomato slices NA







Green & red peppers

N.B. Balsamic vinegar or LITE salad dressing


Cook chicken breast until well done. Toast bread until crispy and place lettuce, tomato and the cooked chicken breast on a slice of bread. Sprinkle cheese and add mayonnaise over chicken, add other slice of bread and press down. Toss salad ingredients together in a bowl.

Total calories (Per serving): 350kcal


Butternut and mince spuds

Serves 1


½ small butternut or ¼ medium butternut, cut in half (acts as a bowl for mince)

1 cup (250g) lean mince

1 cup peas

½ onion

1-2 garlic cloves, crushed

2 sachets tomato paste

1 tablespoons curry powder

1 carrots, sliced

1 cup mushrooms, sliced

1 cup reduced-salt beef stock

¼ block feta, crushed


1.Spray a large frying pan with spray and cook or olive oil and place over medium-high heat. Add mince and cook, stirring with a wooden spoon to break it up, until browned. Add onion and garlic and cook.

2.Add curry powder, carrot, tomato paste and mushrooms. Cook until soft, stirring occasionally.

3.Add stock and peas to pan. Bring to the boil. Reduce heat and simmer, uncovered, for 15 minutes. Pour mince over butternut and sprinkle feta over.

Total calories: 291kcal


Mini Mushroom-&-Ham Quiches

Makes 12

1 cup lean ham

1 teaspoon extra-virgin olive oil

Extra Virgin Olive Oil

225g mushrooms, sliced

¼ cup sliced scallions

¼ cup shredded Mozzarella cheese

1 teaspoon freshly ground pepper

5 eggs

3 egg whites

1 cup low fat milk


Position rack in centre of oven; preheat to 165°C. Coat a non-stick muffin tin generously with cooking olive oil spray n cook. Heat a large non-stick skillet over medium-high heat. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Stir in scallions, cheese and pepper with mushroom mixture. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of ham into each cup. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Total Calories (Per 1 quiche): 104kcal


Easy Baked Meatballs with Roasted Sweet Potato

Serves ±10


450g lean ground beef

½ cup onion, finely chopped

2 garlic cloves, minced

2-3 egg

¼ cup parmesan cheese, finely grated

2 sachets tomato paste

1 tsp salt

¼ tsp pepper

1 Tbsp parsley

5 peppadews

1 cup spinach

2 medium sweet potatoes, peeled and cubed or cut into rings


Preheat oven to 205ºC. Spray a large cookie sheet with cooking spray.

Mix together onion, bread crumbs, garlic, egg, cheese, tomato sauce, salt, pepper and parsley in a large mixing bowl.

Add in ground beef and mix gently until combined. Do not overwork. Form into 1-inch balls and place on prepared cookie sheet.

Bake in preheated oven for 15-20 minutes, or until meatballs are browned and cooked through.

Toss sweet potatoes in a bowl with 1 tablespoon oil and ¼ teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it.

Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and cut open at thigh to ensure cooked properly.

Total calories (Per serving): 225kcal


Balsamic & Parmesan Roasted Cauliflower


Serves 4


8 cups cauliflower florets, slices (about 1 large head)

2 tbsp extra-virgin olive oil

¼ teaspoon salt

Freshly ground pepper to taste

2 tbsp balsamic vinegar

½ cup finely shredded Parmesan cheese

2 tbsp cottage cheese


Preheat oven to 230°C. Toss cauliflower, oil, cottage cheese, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Total Calories (Per serving): 152kcal


Chicken Breasts with Mushroom Cream Sauce

Serves 2


140g (2), skinless chicken breasts, trimmed and tenders removed

½ teaspoon freshly ground pepper

¼ teaspoon salt

1 tbsp canola oil

1 medium shallot minced

1 cup thinly sliced shiitake mushroom caps

2 tbs dry white wine

¼ cup reduced-sodium chicken broth

2 tbs heavy cream

2 tbs minced fresh chives, or scallion greens


Season chicken with pepper and salt on both sides. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 75°C, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of the chicken breast.

Total Calories (Per serving): 274kcal


Healthy sweet potato shepherd’s pie

Serves: 4 


500 g extra lean beef mince

1 small onion finely diced

1 carrot peeled and finely diced

1 stick of celery finely diced

2 cups salt-reduced beef stock

3/4 cup mushrooms diced

1 clove garlic crushed

2 tbsp tomato paste

2 tbsp olive oil

2 tsp Worcestershire Sauce

2 medium sized sweet potatoes cut in half longways

1 tsp cinnamon

½ cup mozzarella cheese


Preheat oven to 170°C

Line a baking tray with baking paper and place sweet potato halves on tray.

Drizzle with 1 tbsp olive oil, sprinkle with cinnamon and place in the oven for 50 min.

When there is ±20 minutes to go on the oven timer, heat remaining olive oil in a large saucepan over a medium/high heat.

Add garlic and onion to the pan and fry, stirring constantly, until the onion is transparent.

Add carrot, celery and mushrooms to the pan and continue to stir mixture until vegetables have softened.

Add mince to the pan and break up with a wooden spoon to remove any lumps. Cook, stirring regularly, until mince has changed colour and is cooked through.

Pour beef stock, worcestershire sauce and tomato paste into the pan and bring the mixture to the boil. Reduce to medium/low heat and allow to simmer and thicken for 10-15 minutes.

While beef mixture is simmering, remove sweet potato from the oven (when cooked through and soft) and allow to cool slightly.

Scoop sweet potato flesh out of each half using a large spoon and place in a mixing bowl. Discard the skin.

Using a fork (or potato masher) mash the sweet potato until smooth.

Pour beef mixture into a large baking dish and top with mashed sweet potato. Top with mozzarella cheese.

Place in still hot oven for 15min to turn sweet potato golden and thicken the meat mixture further, then serve.

Total Calories (Per serving): 365kcal



Eggplant & Chickpea Stew

Serves 8

28g dried porcini mushrooms

3 cups hot water

2 large eggplants

3 tablespoons extra-virgin olive oil divided

2 large onions, thinly sliced

6 cloves garlic, minced

2 teaspoons dried oregano, crumbled

1 small cinnamon stick

1 teaspoon Himalayan salt

1 teaspoon freshly ground pepper

1 bay leaf

1 cup dried chickpeas, rinsed and soaked overnight and drained

2 tomatoes coarsely chopped

¼ cup finely chopped fresh parsley


Preheat oven to 205°C. Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms. Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into cubes and transfer to a slow cooker. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms, tomatoes; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant. Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.

Preheat oven to 175°C. Coat a baking dish with cooking spray. Bring a large pot of water to a boil. Cook 225g whole-wheat fusilli according to package directions. Drain and rinse. Combine ½ cup course dry whole-wheat breadcrumbs and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, ¼ cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with ¼ cup chopped fresh mint (or basil).

Total Calories (Per serving): 220kcal


Ham-&-Cheese-Stuffed Chicken Breasts

Serves 4

¼ cup grated mozzarella cheese

2 tablespoons chopped ham

2 teaspoons Dijon mustard

Freshly ground pepper, to taste

4 boneless, skinless chicken breast halves, (450g-680g total)

4 slices lean ham

1 egg white

½ cup plain dry whole-wheat breadcrumbs

2 teaspoons extra-virgin olive oil


Preheat oven to 205°C. Use a baking sheet with sides and lightly coat it with cooking spray. Mix cheese, ham, mustard and pepper in a small bowl. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the centre. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.) Heat oil in a large non-stick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the centre or until an instant-read thermometer registers 75°C, about 20 minutes.

Easy clean-up: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Total Calories (Per serving): 247kcal



Lean Mince Cabbage Rolls

Serves 4


1 medium head cabbage

1-1/2 cups chopped onion, divided

1 tablespoon butter

2-3 sachets tomato paste

2 tomatoes

4 garlic cloves, minced

1 tbsp sweetener

1-1/2 teaspoons Himalayan salt, divided

1 cup cooked brown rice

1/4 cup tomato sauce

1 tablespoons Worcestershire sauce

1/4 teaspoon pepper

500g lean ground beef (90% lean)


In a Dutch oven, cook cabbage in boiling water for 10 minutes or until outer leaves are tender; drain. Rinse in cold water; drain. Remove eight large outer leaves (refrigerate remaining cabbage for another use); set aside.

In a large saucepan, sauté 1 cup onion in butter until tender. Add the tomatoes, garlic, brown sugar and 1/2 teaspoon salt. Simmer for 15 minutes, stirring occasionally.

Meanwhile, in a large bowl, combine the rice, ketchup, Worcestershire sauce, pepper and remaining onion and salt. Crumble beef and sausage over mixture and mix well.

Remove thick vein from cabbage leaves for easier rolling. Place about 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll up leaf to completely enclose filling. Place seam side down in a skillet. Top with the sauce.

Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until rolls are heated through and a thermometer inserted in the filling reads 70°C.

Total Calories (Per single roll): 117kcal

On The Go

Egg, tomato and avo salad

Yield: serves 1(1 serving=1 cup)


  • 1 egg, boiled and chopped
  • Half an avocado, cubed
  • Half a tomato, chopped or cubed
  • Pinch Himalayan salt
  • Pepper

Calories per serving 147/ Kj’s per serving 615

Peanut butter balls

Yield: serves 1(1 serving=1 cup)

How to make it:

Cut up all solid ingredients and mix together in a bowl, Enjoy


  • 1/2 cup rolled oats
  • 2 tablespoons peanut butter (no added sugar or salt)
  • 2 tablespoons honey
  • 80% dark chocolate, crush up
  • Pinch Himalayan salt
  • 1 sweetener (optional)

How to make it:

Mix all ingredients thoroughly (preferably with an electric mixer) in bowl, let it set for 30min. Roll up into bite-size balls and serve. Store in the fridge

Calories per serving 140/Kj’s per serving 586

Chickpea pesto salad

Yield: serves 1(1 serving=1 cup)


  • ½ cup chickpeas
  • 1 cup cherry tomatoes
  • ½ cup feta cheese
  • 2 teaspoons basil pesto
  • Pinch Himalayan salt
  • Pinch pepper

How to make it:

Mix all ingredients together in a bowl. Enjoy!

Calories per serving 130/Kj’s per serving 544

Apple dippers


  • 1 large apple, thinly sliced
  • 1 cup plain fat free yoghurt
  • ½ cup chopped nuts (of your choice)
  • 1 tablespoon honey
  • Pinch of cinnamon

How to make it:

Slice apples into sticks or thin slices. Mix yoghurt, nuts, honey and cinnamon in a small dipping bowl. Dip apple slices in yoghurt dip and enjoy.

Calories per serving 143/Kj’s per serving 598

Mini Berry Smoothie

Yield: serves 1(1 serving=1 cup)


  • ½ cup crushed ice
  • ½ cup fat free yoghurt
  • ½ cup frozen or fresh mixed berries

How to make it:

Throw all ingredients in a blender, and blend until desired consistency is reached. Serve.

Calories per serving 119/Kj’s per serving 498


Take-out/Quick options:

  • Sushi:

12-15 pieces of sushi of your choice


  • Chicken wrap:

Grilled chicken wrap from KFC (WRAP ONLY or with side salad!)


  • Chicken salad or salad of your choice:

Grilled chicken salad (ONLY use olive oil or balsamic vinegar for dressing)


  • Chinese food:

Meal of your choice, ONLY with vegetables (NO DEEP-FRIED OPTIONS)


  • Smoothie:

Of your choice; make sure it’s dairy free or low fat/fat free milk is used, and that 100% real fruit is used (there must be no added sugar!)

Healthy Sweet Treats

Healthy Apple Pie Mug Cake

Servings 1


1/2 green apple skin removed and diced

cinnamon as much or as little as you want

1 tsp vanilla extract

1 tbsp honey

3 tbsp oat flour (blend raw oats and add ½ tsp baking powder)

3 tbsp unsweetened almond milk

Natural yoghurt and honey for the topping is optional


Put the diced apple in a mug and microwave until soft, about a minute

Add all the rest of the ingredients and mix, if you need to add a little more milk for a nice batter add a touch more

Cook for 2 minutes in the microwave

Tip out on a plate and top with yoghurt, a little honey and shake of cinnamon

Total Calories (Per serving): 180kcal


Sugar and Gluten Free Malva Pudding with Custard

Serves 4


2 cups dates, blended into paste

2 eggs

2 teaspoons of water

1 1/4 cup almond OR oat flour

1 tsp baking powder

1 tsp bicarbonate of soda

a pinch of Himalayan or Sea salt

3 tsp apple cider vinegar

1/2 cup coconut OR almond milk, sugar free

2 tbsp unsalted butter


Preheat the oven to 190°C

Sift the flour, bicarbonate of soda, baking powder and salt in a bowl and keep aside

Melt the butter in a saucepan on the stove top, remove and add in the apple cider vinegar and milk and mix in with the dry ingredients.

Add the date paste and eggs into a food processor and blend till light and fluffy

Now combine the two mixtures (add the flour-milk mixture into the blender) and blend well until both the ingredients are combined, and you have a good batter mix.

Pour the batter into a greased medium-sized casserole dish.

Bake in the pre-heated oven for 45 minutes until the batter is cooked, well-browned and an awesome fresh-baked aroma is let off.

Top with Parmalat or UltraMel sugar-free custard (warm custard up or have cool).

Total Calories (Per serving): 345kcal


No-Bake Jar Strawberry Cheesecakes

Serves 10


1¼ cups strawberries, hulled and diced

2 tablespoons honey, divided

¼ teaspoons unflavoured gelatine

2 teaspoons vanilla extract

⅔ cup whole-wheat crackers, crumbed

2 tablespoons melted unsalted butter

1 tub reduced-fat cream cheese softened

½ cup low-fat plain Greek yoghurt


Stir strawberries and 1 tablespoons honey together in a small saucepan. Bring to a simmer over medium heat, stirring often. Cook until the berries are juicy and broken down and the mixture resembles rustic jam, about 10 minutes. Set aside. Meanwhile, pour ½ cup honey into a saucepan. Sprinkle gelatine over let stand until the gelatine is softened, 5 minutes. Place the saucepan over low heat. Stir until the mixture is steaming hot. Remove from the heat and stir in vanilla. Mix cracker crumbs and butter in a small bowl with a fork until evenly moistened. Using a heaping tablespoonful per jar, divide the crumb mixture among ten 110g mason jars, pressing into the bottoms with a spoon or fingertips. Beat cream cheese and the remaining honey with an electric mixer in a large bowl. Add yoghurt and beat to combine. Scrape the sides of the bowl and add the gelatine mixture; beat until smooth. Using a silicone spatula, mix in ⅓ cup of the strawberry mixture. Spoon the cream cheese mixture into the jars, dividing evenly. Top each cheesecake with a heaping ¼ teaspoon of the remaining strawberry mixture. Refrigerate the cheesecakes until set, at least 2 hours.

Total Calories (Per 1 Jar): 188kcal


Mini Chocolate Cakes with Mocha Sauce

Serves 6


113g dark chocolate, (60-75% cacao), coarsely chopped

2 tablespoons unsalted butter, cut into chunks

1 tablespoon sweetener

1½ tablespoons light cream

2 teaspoons instant espresso powder, or granules dissolved in

1 tablespoon hot water, divided

1 tablespoon honey

1 large egg

2 tablespoons canola oil

1 teaspoon vanilla extract

⅛ teaspoon Himalayan salt

5 tablespoons sweetener

3 tablespoons oat flour (blend oats)

1 tablespoon unsweetened cocoa powder

1-3 teaspoons very hot water


Position rack in centre of oven; preheat to 175°C. Generously coat the mini muffin pan with cooking spray. Place chocolate and butter in a medium microwave-safe bowl. Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely. To prepare filling: Stir together sweetener, cream and half the 1 tbsp coffee in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sweetener dissolves. Add honey and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes. To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining 2 tsps. coffee in a medium bowl until very smooth. Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift sweetener, flour and cocoa over the batter and whisk in just until smoothly incorporated. To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon ½ teaspoon filling onto the centre of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling. Bake the cakes on the middle rack until the edges look dry and puffed but the centres still look very underdone and puddinglike, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen. To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce.

Total Calories (Per serving=2 cakes): 246kcal

Chocolate-Covered Berry Marshmallows

Serves 1


1 tablespoon unflavoured gelatine (about 1½ packages)

3 tablespoons plus 2 teaspoons frozen raspberry-white grape or cranberry juice 100%

1 cup sweetener

¼ cup honey

6½ tablespoons water

Pinch of Himalayan salt

1½ teaspoons vanilla extract

3-4 drops red food colour, preferably natural

l½ cup sweetener for dusting

400g dark chocolate (70%), coarsely chopped

1-3 teaspoons canola oil, if needed


Line a square baking dish with wax paper, allowing it to overhang two opposing sides. Thoroughly coat the paper with cooking spray; the marshmallow will stick to any uncoated areas. Sprinkle gelatine over juice in a small bowl; let stand, stirring once or twice, until the gelatine softens, about 6 minutes. Stir together sweetener, honey, water and salt in a saucepan. Place over medium-high heat and cook, stirring, until the sweetener dissolves. Then increase the heat to high and bring the mixture to a full boil, stirring. Stir in the gelatine mixture and vanilla and return to a boil, stirring. Boil for 1 minute more. Remove from the heat and continue stirring until the gelatine completely dissolves. Pour the mixture into a large bowl. Beat with an electric mixer (using a whisk attachment if possible), gradually raising the mixer speed from low to high, until the mixture is thickened, lightened in colour and greatly increased in volume, 5 to 7 minutes. (It’s better to overbeat than under beat.) Beat in food colour (if using). Scrape the marshmallow into the prepared dish, using a rubber spatula coated with cooking spray. Spread evenly to the edges. Thoroughly coat a second sheet of wax paper with cooking spray and pat it down on the marshmallow surface. Set aside until the mixture cools and firms up, about 4 hours. Transfer to the freezer for at least 4 hours and up to 24 hours before cutting. To cut the marshmallows, sift about a third of the sweetener onto a large clean cutting board. Peel off the top sheet of wax paper, then invert the chilled slab onto the sweetener. Remove the pan and peel off the second sheet of wax paper. Sift about a third of the remaining sweetener over the top. Using a large, sharp, lightly oiled knife, trim off the uneven edges all around. Mark, then evenly cut the slab lengthwise and crosswise into eighths to make 64 squares. Generously dust all the cut surfaces of the marshmallows with more sugar to keep them from sticking together. Clean off and re-oil the knife as needed. Cover and return the marshmallows to the freezer until chilled, about 45 minutes. To dip the marshmallows, line 2 baking sheets or trays with non-stick foil (or coat regular foil with cooking spray). Place chocolate in a medium microwave-safe bowl. Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 30 seconds, until mostly melted. Stir until the remaining chocolate melts completely. If the chocolate seems a little thick for dipping the marshmallows, stir in oil 1 teaspoon at a time until smooth; microwave on Medium for 15 seconds, then stir again. Working with a batch of about 15 marshmallows (keep the remainder in the freezer), submerge them one at a time in the chocolate and use a large dinner fork to turn and coat completely. Lift the marshmallow out with the fork, tapping it against the side of the bowl several times and scraping it against the edge to remove as much excess chocolate as possible. Stir the bowl of chocolate occasionally to keep it blended. If it cools and stiffens at any point, microwave on Medium for 10 seconds, stir well and continue dipping. Place dipped marshmallows on the prepared pan, pushing them off the fork with the tines of another fork if needed. If a pool of chocolate forms around the base of the marshmallows, tap off more excess chocolate as subsequent candies are dipped. Refrigerate the dipped marshmallows until the chocolate is thoroughly chilled and firm, at least 1 hour. Gently pry the marshmallows from the foil with a table knife (fingertips will mar the surface). If desired, trim off the uneven edges around the bottom of the marshmallows with a paring knife. Keep refrigerated until ready to serve. Serve chilled or let stand at room temperature for 5 minutes before serving.

Total Calories (Per 1 piece): 42Kcal

Healthy Snack Options:

  • Nuts
  • Fruits
  • Dried fruits, with no added sugar (check ingredients to see)
  • Celery sticks with fat free/low fat smooth COTTAGE cheese
  • Fat free/low fat yoghurt, with no added sugar
  • Air-popped popcorn, with Himalayan salt
  • Protein bars (check nutrient info to make sure)
  • Oat bars, with no added sugar
  • Rice cakes (mini or regular)
  • Rice crisps
  • Sweet potato or vegetable crisps
  • Biltong, lean cuts
  • Carrot or other veggie sticks
  • Sugar-free or diabetic dark chocolate

Herbs & Seasonings

Healthy Seasonings & Herb Options


  1. Turmeric

Turmeric provides anti-inflammatory properties, which is why it can be helpful with a long list of conditions and disorders brought about by excessive inflammation. Turmeric can be used as an all-natural way to treat the symptoms of arthritis, and to sooth the digestive system.


But perhaps the most beneficial reason to take turmeric is its anti-cancer benefits, backed by promising research that shows turmeric can help you avoid cancer, or slow its progression if you already have it.


Turmeric is most often seen in curries and stews, and can be seen paired with other spices when more of a blended flavour is desired.

Research link on Turmeric:


  1. Rosemary

Rosemary is great for the immune system, helping keep it healthy and functioning properly. Your immune system not only helps you fight short-term dangers like the flu or the common cold, but long-term risks like cancer and other debilitating diseases. It’s vital to provide your body with what it needs to keep the immune system going strong.


Rosemary can also help improve blood circulation in the body, which can help with heart health and the cardiovascular health in general, as well as improving brain function by getting more blood to the brain which requires a good flow of blood to carry on its advanced functions. Rosemary is also known to be beneficial for the digestive tract, and helps with troubled stomachs.

Research link on Rosemary:


  1. Basil

Basil may not be on your health radar because of its classification as an herb and use as an ancillary ingredient, but it’s time to start upping your intake of it. That’s because it is loaded with benefits like shoring up your DNA, reducing inflammation, and boosting your cardiovascular health. It’s odd to think that something as simple as basil can help protect your body at the cellular level, but that’s what it does.

But what…there’s more, basil acts as an antibacterial agent in the body, removing harmful bacteria, but allowing helpful bacteria to thrive.

Research link on Basil:


  1. Cumin

Ground cumin should have a place on your spice shelf not only because of the flavour it provides in food, but the many health benefits it provides. Among these are digestive benefits, reduced risk against diabetes, and providing much-needed nutrients.

Diabetics should familiarize themselves with cumin because it has been shown to help with several conditions that affect those with diabetes. Naturally, you’ll always want to check with your doctor before increasing any food or spice, and ask them what is the best diet to follow for your specific situation.

Cumin can improve digestion, and provides essential minerals like phosphorus, thiamine, and potassium, which your body needs each day in order to function optimally.

Research link on Cumin:


  1. Saffron

Most of the benefits of saffron are seen when using saffron extract, and not the saffron you see in stores with seasonings and spices. However, it is worth using in your recipes due to the potential health benefits it may provide.


It has been shown to be an effective treatment for depression, as well as menstrual cramping. Clinical depression is a serious condition, so you’d want to consult about options with your doctor.  It has even been shown to help with degenerative diseases like Alzheimer’s, and has been likened to prescription drugs in terms of its effectiveness. Although the research conducted on degenerative conditions were done using saffron extract, and not the seasoning.

Research link on Saffron:


  1. Ginseng

Ginseng is viewed as a miracle herb in many parts throughout Asia, and there is clinical research to support this perception in many instances. The most-researched benefit it provides is its ability to support the immune system.


A healthy immune system generally means a healthy person. It will help you stay healthy and could help you avoid other diseases and conditions later in life. Ginseng may even be able to help you keep your mental focus and improve your concentration, as well as simply improving your mood overall.

Research link on Ginseng:


  1. Curry

Curry isn’t just a delicious seasoning to add to your food it has many health benefits too, and is definitely worth adding to your regular spice line-up. The reason curry is so beneficial is because it is a mixture of many different spices, many of which are featured separately on our list of healthy spices. Curry powder has been credited with anti-inflammatory benefits, as well as anti-cancer properties.


You don’t have to use curry powder just to make a curry, you can experiment with it and use it various different dishes. Try sprinkling it on a side of vegetables for an more flavour as well as nutrient boost.

Research link on Curry:



  1. Thyme

It may not seem like you’re doing much by adding thyme to your dishes, but your adding a ton of nutrients. The antioxidant value of thyme is impressive, and it can provide the same sort of benefits as those foods high in antioxidants, like fruits and vegetables.


It’s important to take in a good number of antioxidants each day from a variety of foods, as it can help with everything from cancer prevention to heart disease, and adding more thyme to your diet can help protect the cells of your body from damage from free radicals. Thyme also has anti-microbial properties, which helps to keep the body free of bacteria.

Research link on Thyme:


  1. Cayenne Pepper

Cayenne pepper is used in many recipes because of its ability to add instant heat and a spicy flavour. But it’s also has a long list of benefits! Cayenne pepper has a powerful antioxidant effect on the body, protecting it from various harmful bacteria. It also promotes healthy digestion, even though it is spicy, and it seems otherwise; it aids in digestion. It aids with weight loss, due to its thermogenic properties. Cayenne pepper has numerous other benefits.

Research link on Cayenne Pepper:


  1. Liquorice Root

If you’re not a fan of black liquorice candy, you may not be a fan of liquorice root, but it’s packed with beneficial nutrients. The biggest of which is its ability is to help soothe and calm one down; and is useful for stress and anxiety. There is some evidence that liquorice root can also help in a range of areas, ranging from cardiovascular health to the relief of menopausal problems.


A popular way to use liquorice root is to make a tea out of it. This simply involves boiling water with the liquorice root in it. It’s a fast and effective way to help calm down and change your mood when things get overwhelming.

Research link on Liquorice:


  1. Cilantro

Cilantro adds wonderful flavour to a variety of dishes; but apart from its wonderful aroma and flavour it has many health benefits. One of the most important of these is its ability to help the body rid itself of toxicity from heavy metals. Cilantro acts as an effective and natural way to cleanse to body of toxins that build up in our bodies.

It’s also mood calming properties, and can improve your ability to get more restful sleep.

Research link on Cilantro:


  1. Sage

Sage is very similar to rosemary, as they both come from the same plant family. This herb has various benefits. Antioxidants are one of those substances that provide good things for the body, but that you may not feel “working” when you get them. They often don’t provide an instant effect, but support the body in a way that can be felt when it’s not included in one’s diet.


What you may notice right away is the anti-inflammatory effects of sage, which can provide relief from conditions like arthritis, or anything else brought on by excessive inflammation in the body.

Research link on Sage:


  1. Ginger

Ginger has become increasingly popular over the years, and now you can find it in more recipes than ever. This is a good thing because of the cleansing properties it contains. These properties include anti-cancer benefits. Ginger also cleanses the palate, improving the taste of food.

What is most intriguing is that ginger root can be used to help treat cancer, not just reduce risk of it. Foods can help in the battle of cancer, but the main substance in ginger has been shown to stop the growth of cancer cells, and even kill them off in certain cases.


Consider adding ginger to soups and stews, or adding ginger powder to chicken and fish to improve flavour of the dishes and get the benefits it provides.

Research link on Ginger:


  1. Cinnamon

Cinnamon is most often used in baking and making desserts, but it’s quickly becoming more popular for the health benefits it provides.


You can use cinnamon for its antiseptic properties which help cleanse the body of harmful bacteria, or as a way to improve your cholesterol levels. It also has anti-inflammatory properties and may be one way to help prevent cancer when taken in more concentrated doses as an extract.


Cinnamon has seen a rising trend in its use as a weight loss catalyst. It can help you regulate your blood sugar levels, as well as boost your metabolism, a combination that will aid in weight loss.

Research link on Cinnamon:


  1. Parsley

You may be encouraged to eat parsley rather than use it to make your plate look more appealing, once you find out about its benefits. It’s a great source of antioxidants. It contains an impressive amount of both Vitamin K and Vitamin C.

The Vitamin C alone will help to boost your immune system, and has anti-inflammatory properties. Parsley can also help with your heart health, providing you with B Vitamins that your cardiovascular system needs in order to do its job.

Research link on Parsley:


  1. Fennel

Fennel contains a number of nutrients that are exclusive to fennel, and can help counteract some of the damage done by eating a Standard South African Diet.


Fennel has numerous antioxidants with a variety of benefits. These will help protect the body from free radical damage. There’s also a generous amount of Vitamin C, which helps the body not only with the immune system but also heart disease and diseases of the eye.


The beauty of fennel is that you can buy a big bulb of it anywhere, and use it in various dishes. The top of the fennel is where you’ll find the herb to flavour up other foods. You can use the stalks and the bulb in dishes like soups, stews, and casseroles.

Research link on Fennel:


  1. Garlic adds heaps of flavour to so many dishes and gives food a wonderful flavour; if you don’t already add garlic to everything, you’re going to want to when you hear all the benefits it has to offer.

When eaten raw, it has a powerful, pungent flavour to match the truly mighty garlic benefits. Garlic is particularly high in certain sulphur compounds that are believed to be responsible for its scent and taste, as well as its very positive effects on human health.


Eating garlic regularly is not only good for us; it has been linked to reducing risk or even helping to prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections. The National Cancer Institute does not recommend any dietary supplement for cancer prevention, but it does recognize garlic as one of several vegetables with potential anticancer properties.


Other than the most extreme, rare situations, I believe everybody should consume garlic. It’s extremely cost-effective, super easy to grow and tastes fantastic.

Research link on Garlic:







Monthly Updates And New Recipes!

Here is some motivation to help on your journey.

Useful Things to Know

Exercise and its Benefits

N.E.A.T – Non Exercise Activity Thermogenesis


What it is and how it can help you?


We at Guilt Free strongly believe in the benefits of exercise. We also know that it’s not always practical for some folks to get to a gym for whatever reason, being it, time restraints due to careers or for health reasons. If you have never done any form of physical exercise we strongly recommend that you consult with your GP; even a brisk daily walk with your loved ones or dogs will have a positive effect. The leaner muscle your body has, the more fat your body burns naturally to maintain a higher muscle to fat ratio. Thus, your metabolism speeds up burning more calories and fat and utilizing nutrients more efficiently to fuel and repair the cells.


Most people hear the word exercise and their thoughts go straight to visions of pain and torture. The fact is by doing simple day to day tasks around the house and office will help you get your daily workout.


Bed making 234 Calories per hour

Cleaning windows 264 Calories per hour

Dancing 330 Calories per hour

Gardening 250 Calories per hour

General housekeeping 190 Calories per hour

Ironing 252 Calories per hour

Mowing the lawn 462 Calories per hour

Walking 116 Calories per hour

N.E.A.T links:


High Intensity Interval Training (H.I.I.T)

A main theme of the TV programme is High Intensity Interval Training (HIIT), where you do a number of shorts bursts of intense and effortful exercise with short recovery breaks in between. Your bursts will 20sece each with 20 sec rest in between


HIIT is not new, but has come to prominence in recent years as more researchers have looked into and measured its health benefits.


There are various forms of HIIT, depending on the intensity and duration of the effortful bursts, and your fitness goals.


(The HIIT in this article is not to be confused with another type of workout also called HIIT: a strength-training made popular in the 1970s by Arthur Jones, now practised by many bodybuilders, where you work with weights and perform sets of repetitions to the point of momentary muscle failure.)


Recent HIIT research shows, for example, that doing ten one-minute sprints on a stationary exercise bike with about one minute of rest in between, three times a week, is as good for improving muscle as many hours of less strenuous conventional long-term biking.


Professor Martin Gibala and his team at McMaster University, Hamilton, Ontario, Canada, carried out a study on college students, and discovered HIIT delivers the same physical benefits as traditional endurance training, even though it takes considerably less time, and surprisingly, involves doing less exercise.


Links on H.I.I.T :

Food and its’ Biological Value:

For protein foods to be efficient they must be of a high quality. This means how much protein nitrogen is retained by the body. The higher the Biological value the better the quality of protein in the food.

  • Protein powders (whey) 110
  • Egg 100
  • Milk 91
  • Beef 80
  • Fish 79
  • Chicken 79
  • Soya 79
  • Rice 59
  • Beans 49

What is Glycaemic Index?

I’m sure everyone has been told to rather eat low GI foods but do you know what it means?

Foods with carbohydrates that break down quickly and release glucose in to the blood stream tend to have a high GI, high GI foods cause a spike or surge in glucose levels. Foods that break down slower and release glucose slower have a low GI. Recent studies have shown that high GI foods increase the risk of obesity and diabetes if consumed in excess amounts.

Glycaemic Index Values on some popular foods:

  • Glucose 100
  • Baked potato 98
  • Cooked carrots 92
  • Honey 92
  • Instant white rice 91
  • Cornflakes 84
  • White bread 72
  • Whole-wheat bread 69
  • Table sugar 64
  • Oats 61
  • Popcorn 55
  • Banana 53
  • Crisps (chips) 51
  • Peas 51
  • Ice cream 50
  • Rye bread 42
  • Pasta 41
  • Apples 39
  • Strawberries 32
  • Peaches 26
  • Cherries 24
  • Peanuts 13


Mind Power

The influence of the human subconscious mind has been noted by countless scientists and psychologists. Mind over matter is how we achieve our goals.

Your subconscious is similar to a powerful operating system that runs in the background of your computer – while it doesn’t flash warnings and open programs on its own, it is the technology that is most in control of everything you do.

Your subconscious is your mental operating system. It has the power to influence your mental and physical health, and without you even realizing, it is almost exclusively in control of every choice you make and behaviour you express.

Learned habits, instinctive behaviours and routines occur automatically without conscious intention or thought. These begin to form at birth and by approximately the age of six, most of us have ingrained behaviours that will follow us throughout our lives.

FACT:  Your subconscious mind is in control at least 95% of every day.

Good Habits and Bad Habits

Without our subconscious habitual behaviour, there would be too many things we’d have to actually think about in order to get them done. Stopping at a red light, applauding at the end of a concert, avoiding dangerous situations and even blowing on liquid that is too hot to drink are examples of good habits. You can perform these tasks automatically and still think about other things or hold a conversation.

The key to bringing your subconscious and conscious minds in sync is through habit.

Every habit you have, both positive and negative, is driven by your subconscious mind; and is the key to better health and mental wellness.

According to research published on PsychCentral, the average time it takes a human being to form a habit is 66 days. Lesser habits, such as remembering to check your new email account, can take as little as two weeks to form. Greater habits that include lifestyle changes – diet, exercise or quitting smoking, for example – can take much longer.

The two halves of your consciousness are designed to work together – but their relationship often conflicts. The root cause of this conflict is fear. While your conscious mind is logical, your subconscious mind is emotional. Your conscious mind may want to form a new habit but your subconscious mind does not like change at all – it would rather keep bad habits than change.

For example, if you: relate being sick with attention – such as when you were a child – your subconscious mind can cause you to feel ill and even manifest symptoms to gain the attention you crave; tend to get angry during your morning commute, your subconscious registers this as a habit and triggers your anger when you get in your car to drive to work; eat too much at a buffet-style restaurant; your subconscious mind will let you keep eating long past the point where you are full the next time you dine there. The examples are endless and there is a strong likelihood that you will find areas where your subconscious mind has “taken over” parts of your life without your knowledge or intent.

To help you overcome the bad habits formed in your subconscious mind, try the following methods:

Limit how much negative data you allow into your brain. Violent programming, abrasive reality shows and doom-and-gloom news stories are stored by your subconscious for later access. Instead, watch programs that leaves you feeling motivated and more positive.

Surround yourself with positive people. Behaviour is contagious – spend your time with those people who contribute to your life and your goals. Negativity inspires negative behaviour, while optimism inspires positive behaviour.

Stop being overly critical of yourself. Remember what you’ve accomplished, focus on your plans and do not take setbacks and obstacles so personally. Positive thoughts first thing in the morning and last thing before sleeping have more impact. Scientists believe our conscious and subconscious minds are closest at those times than any other.

Practice gratitude. Realize what good things you have in your life and keep things around that inspire gratitude and happiness.  Make a list of everything you are grateful for and add to it regularly. Decorate your office with photos of good experiences or motivational sayings that lift you up.

Take control of your time – and don’t forget “YOU” time.  Refuse to allow constant distractions that drain your time and leave you feeling stressed and frustrated at the end of the day. No matter how busy you are, fit no less than half an hour in to do something just for you; as this will recharge your body and make you more efficient. If you think you don’t have time – change your thinking.  You don’t have time not to do it. To get you started, try these three actions to alter your subconscious mind: Repetition: by repeating a positive action again and again until it is habit, your subconscious mind will reach for it first. Visualization: picture the reality you want to live in full colour; this can be done in your mind or with the benefit of a vision board. Emotion: go through each day with the mindset that you have already achieved your goals. “Never go to sleep without a request to your subconscious.

Thomas Edison, “To succeed in your goals, maintain your mental and physical health and alter ingrained habits in your life, you must first train your subconscious mind to work with – not against – your conscious mind.”

This synchronicity does not mean that bad things will never happen – unfortunately, they will. Your goal is to not allow your subconscious mind’s fear of change to dictate the outcome of any given situation.

Workout Plan Legs and Bum

Guilt Free Weekly Workout Plan

Week 1

Bums and Legs

Stage 1 (Compound Cardio Exercises)

To warm up you’ll be doing 3 quick burst exercises:

Exercise 1 – High knees for 1 FULL minute

Exercise 2 – Squat Jumps x20

30 seconds rest

Squat jumps x20 once again

Exercise 3 – Up Downs (aka Burpees) 30 seconds

15 seconds rest

Up Downs (aka Burpees) 30 seconds

15 seconds rest

Up Downs (aka Burpees) 30 seconds

15 seconds rest

(4th time optional)   Up downs (aka Burpees) 30 seconds

Max 4 minutes rest Between Stage 1 & 2

NB!! Do not begin stage 2 unless stage 1 has been completed

Stage 2 (Endurance And Toning)

Total sets = 3

Description: Each set will consist of 5 Exercises

Exercise 1 – Stationary Lunges x20

30 seconds rest

Exercise 2 – Full Squats x20

30 seconds rest

Exercise 3 – Alternating Knee Raises x20

30 seconds rest

Exercise 4 – (Surrender lunges) From Knees to standing x20

30 seconds rest

Exercise 5 – Wall Squat (Try your best to make a full minute)

Stage 2 will be complete once you have finished all 3 of the required sets.

Bums and Legs Complete!!

For optimal results repeat and complete this program a minimum of 3 times in a week.

Workout Plan Core and Abs

Guilt Free Weekly Workout Plan

Core & Abs (Tummy)

Stage 1 (Core Conditioning)

Exercise 1 – Plank for minimum of 30 Seconds – Maximum 1 minute

Rest 20 seconds

Plank for minimum of 30 Seconds – Maximum 1 minute

Rest 20 seconds

Plank for minimum of 30 Seconds – Maximum 1 minute

Exercise 2 – (Leg raise hold) Lying flat on your back, with straight legs, elevate your feet 15cm off the ground.

Hold for a minimum of 30 seconds – Maximum 1 minute

Rest for 10 seconds

Hold for a minimum of 30 seconds – Maximum 1 minute

Rest for 10 seconds

Hold for a minimum of 30 seconds – Maximum 1 minute


Exercise 3 – (Mountain Climbers) Plank or raise the knees to alternate elbows. Do a maximum of 30 repetitions alternating legs for each rep.

Repeat 3 times with a maximum of 1 minute rest between each set.


Max 2 minutes rest Between Stage 1 & 2

NB!! Do not begin stage 2 unless stage 1 has been completed

Stage 2 (Tone, Tighten and Define)

Total sets = 3

Description: Each set will consist of 4 Exercises

Exercise 1 – Lying Leg Raises: Lying flat on your back keeping your legs as straight as possible, Raise your legs to a 90° angle.

15 reps Minimum – 30 reps Maximum

30 seconds rest

Exercise 2 – Standard Crunches: While crunching reach for your ankles with your fingertips to optimize form.

Minimum 30 seconds Continuously – Maximum 1 minute continuously

Exercise 3 – Bicycle Crunches: Lying flat on your back while holding your feet 10cm off the ground, individually raise your knee just above your belly button line while alternating legs between each rep.

For 1 Full minute!!

30 seconds rest

Exercise 4 –Side Lying Leg Raises: Lying on your side while supported with your arm and elbow, Raise your leg as high as possible laterally.

(Alternate sides once reps are completed, rest when both sides have been done)

Minimum of 15 reps per side – Maximum of 30 reps per side

Stage 2 will be complete once you have finished all 3 of the required sets.

Core & Abs Complete!!

For optimal results repeat and complete this program a minimum of 3 times in a week.

Workout Videos

Abdominal Workout

Leg Workout

Arm Workout