Medicinal Kitchen’s 3 Peaks BeMore Story

Medicinal Kitchen’s 3 Peaks BeMore Story

photo My 3 peaks story By Dr Emma Kirke Ostm

In December 2000 I was involved in a very serious car accident. The accident left me with a spinal injury that progressively worsened. Normal daily activities became excruciatingly painful. By July 2005 my spine started to collapse in the lumbar region. L2-S1 are damaged and deformed, which has led to spinal cord compression, and neurological deficit…

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Protein Popsicles

We all like a little treat every know and then, and with what (hopefully!) is the start of Summer, I have put together some super simple Protein Popsicles to indulge in in the sunshine. Dairy and refined sugar free!

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Regular readers will know that I am not a fan of excess dairy and try to use alternatives whenever possible. I am a big fan of almonds for their excellent source of protein and…

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Ditch the self hate

Ditch the self hate

What I have learnt through my own struggles and the work I do coaching my lovely clients is that negative self  talk is  THE number  one thing that has to change in order for progression and growth to occur.

The way we view ourselves is the foundation for everything. I know when I was going through my struggles with food and weight the negative voice inside my head was the thing that had held me…

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VIDEO: Carrot cake dough ball recipe for @musclefooduk featuring @nutsnmoreuk now live on francescasfitkitchen.com (link in bio)



One of my favourite #clean #sweettreats whilst I prep for #wbff ❤️🍴💪




#francescafox #francescasfitkitchen #musclefood #nutsnmore #peanutbutter #protein #carrot #raw #vegetarian #vegan #fitfam #fitspo #fitfood #wbff #bikini #diva #fitness #health #recipes #pumpkinspice #sugarfree #glutenfree #dairyfree #pb

VIDEO: Carrot cake dough ball recipe for @musclefooduk featuring @nutsnmoreuk now live on francescasfitkitchen.com (link in bio)

One of my favourite #clean #sweettreats whilst I prep for #wbff ❤️🍴💪


#francescafox #francescasfitkitchen #musclefood #nutsnmore #peanutbutter #protein #carrot #raw #vegetarian #vegan #fitfam #fitspo #fitfood #wbff #bikini #diva #fitness #health #recipes #pumpkinspice #sugarfree #glutenfree #dairyfree #pb

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Carrot Cake Dough Balls

Carrot Cake Dough Balls

 

This is one of my favourite recipes for when I want something sweet but still “clean”. As I prep for my WBFF Bikini Fitness show (June 1st at the O2) it is really important to keep my diet on point and these are quite frankly a lifesaver for when I have a sweet craving!

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The recipe is protein packed thanks to 14g of protein per…

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Sweet Potato Brownies

My favourite sweet treat has always been a brownie.  I love gooey, chewy ones, but munching these dark brown gorgeous treats has never done me any favours in the past.  Since going sugar free I have been amazed that with just a few adjustments to recipes you can still get a sweet taste fix but don’t  have to overload your body with the bad white stuff!!!

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Cocnonut Banana and Chia Ice Cream

Cocnonut Banana and Chia Ice Cream

I have been meaning to have a go at making a dairy, egg and sugar free ice cream for ages and with the weather suddenly changing at the weekend I thought it was time that my mission be accomplished! I love ice cream but want something that doesn’t make me feel guilty while I’m eating it and also that tastes good!

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Failure.

5a0402c5eebd0c4b3217b50f83be612f by Hazel Wallace    

I wouldn’t be where I am today if I didn’t fail.

If I didn’t fail, I wouldn’t learn from my mistakes and grow as a person.

2005 I lost my father unexpectedly. I was 15 years of age and angry with the world. I distracted myself from what had happened with the usual teenage things, going out with friends and partying.

By the age of 16, I started to crumble. I was top of my…

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Debbie Thomas DNA Skin SOS!

Debbie Thomas DNA Skin SOS!

Whilst I train towards my first competition at WBFF Denmark, I am not only spending my time in the gym getting my fitness and my body in the best shape, but also ensuring that my skin is at its best! And with the quite frankly awfully sweaty mess I get in training 5 times a week, I need all the help I can get! Experiencing what I can only describe as adult acne can is incredibly depressing at…

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Little bit obsessed with @chicocowater ! 100% natural coconut water and coconut milk. Makes hydrating a hell of a lot more fun - these are my personal fav flavours; tropical coconut water and chocolate coconut milk 😍 as all of course as the pure coconut water which is great post work - full of electrolytes and potassium 🙌


#francescafox #francescasfitkitchen #ffkessentials #coconutwater #chidrinks #chocolate #coconut #coffee #tropical #sweettreats #water #hydration

Little bit obsessed with @chicocowater ! 100% natural coconut water and coconut milk. Makes hydrating a hell of a lot more fun - these are my personal fav flavours; tropical coconut water and chocolate coconut milk 😍 as all of course as the pure coconut water which is great post work - full of electrolytes and potassium 🙌


#francescafox #francescasfitkitchen #ffkessentials #coconutwater #chidrinks #chocolate #coconut #coffee #tropical #sweettreats #water #hydration

Chest press 25kg x 25


#bemore #letsdothis

#francescafox #francescasfitkitchen #wbff #diva #divaintraining #chest #chestpress #dumbbells #fitspo #lovetolift #girlswithmuscle #betterthanyouraverage #alwaystrying #goheavyorgohome

Cauliflower Pizza Base

We all love a bit of comfort food and a Friday Night in with a movie and a pizza is a favourite in our household.  The kids have popcorn early doors and the hubby and I have a pizza!  As much as I love it it does me no favours so I have been looking for a healthy alternative which cuts out wheat and ramps up the protein in take.  When I first heard about a cauliflower alternative I couldn’t…

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How I lost the weight and got my life back

How I lost the weight and got my life back

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It has taken along time for me to find the courage to share my story but I feel like the right time is now. All I hope in sharing my story with you is to help inspire other women to take control of their lives and to find the strength to make the changes they so desperately want to make.

Where do I even begin, yes that is me in the photo above and next to it is where I am today. Whenever I…

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Romanian deadlift to engage the hamstrings / glutes


#masstoass
#bootybuilding


#francescafox #francescasfitkitchen #ffk #squats #whatsquats #masstoass #ham #glues #nike #shorts #training #gym #bootybuilding #bemore #fitspo #training