Postpartum. Burnout. Hormonal shifts. Career demands. Family. At some point, wellness stopped feeling empowering and started to feel like just another thing I couldn’t get right. I realized I wasn’t alone in feeling this way.

Nutrition isn't a one-size-fits-all approach.

When women ask me about the best diet, my answer is always the same: the one that works best for you. That’s because at F3, we believe nutrition is as unique as you are.

Why? Because your nutrition should be personal, and I’m here to help you discover what works for you.

Let’s dive into your weight loss goals. I know exactly how it feels—I once struggled to shed the 60 pounds I gained after my second pregnancy, making plenty of mistakes along the way. I’m here to help you avoid those setbacks and move forward with confidence.

A lot of people think weight loss is all about nibbling on tiny meals and spending hours on the treadmill.

And since you’re aiming for a healthier life, you might wonder: How can your kitchen support your goals without eating up your time or your budget?

That’s where I come in. My mission is to simplify your journey, so you can cross one more worry off your list each day.

Let’s start by taking stock of your kitchen. If it’s not set up to fuel your healthy lifestyle, we’ll make some simple changes together. Soon, you’ll have everything you need for easy, nourishing meals.

F3 is your guide to total wellness, so let’s dive into the five essentials that turn fitness and a healthier life from dream to reality.

After nearly 15 years in the fitness world, I’ve discovered the five “Non-Negotiables” that truly make a difference on your journey—and I’m excited to share them with you here. Having a set of unshakable practices is your secret weapon—not just for getting started, but for staying strong when life gets hectic and unpredictable.

So, after food journaling, rating our hunger, and removing distractions when we eat, let's talk about gratitude.

At F3, we make fitness, nutrition, and wellness refreshingly simple. Discover effortless tips and mouthwatering, free recipes that fit seamlessly into your busy routine and help you reach your goals.

Let’s dive into the world of holiday leftovers and transform them into delicious, nourishing meals.

At F3, we know life gets hectic for women like you. Self-care can easily slip to the bottom of a never-ending to-do list.

Our mission is to simplify fitness, nutrition, and wellness for you. On the F3 Blog, you’ll find practical tips and chef-crafted recipes that are both delicious and quick, designed to fuel your goals.

Let’s dive into holiday eating.

At F3, we make fitness, nutrition, and wellness simpler for you. Our blog offers straightforward steps and free, tasty recipes tailored to your goals and busy lifestyle.

Let’s talk about eating out. At F3, we believe in a practical approach to nutrition goals. Eating out isn’t off-limits, and there’s no reason it should be.

At F3, we know that as a busy woman, you have a lot on your plate, and caring for yourself can feel like just another task on your to-do list.

We want to make fitness, nutrition, and wellness easier for you. That’s why the F3 Blog offers practical steps and free, tasty recipes chef-designed for your fitness and weight-loss goals, all without taking up too much of your day.

Let’s talk about plant-based nutrition. Specifically, if you’re considering incorporating more plant-based foods into your diet.

We want to make fitness, nutrition, and wellness easier for you. That’s why the F3 Blog offers practical steps and free, tasty recipes chef-designed for your fitness and weight-loss goals, all without taking up too much of your day.

Let’s talk about plant-based nutrition. Specifically, if you’re considering incorporating more plant-based foods into your diet.

Because F3 is all about your wellness and what that entails, let's explore the importance of sleep which helps you lead a vibrant and healthy life. Because prioritizing it is the secret to achieving your wellness goals and going about your day with energy, vice feeling like you’re just powering through each day because you’re exhausted. Keep reading to discover why sleep is an important key to a better life when it comes to your wellness.

At F3, we believe more in positive and healthy habits that are realistic and easy to implement into your busy life and less in restrictive eating, which is excellent for the women who purchase our products! Because nutrition plays a vital role in fitness and health, the eating experience helps us achieve our fitness/healthier lifestyle goals AND stick with them over the long term. Constant restriction or yo-yo dieting doesn’t do this and can, in fact, sabotage our effects when it comes to long-term goals.

So, after food journaling, rating our hunger, and removing distractions when we eat, let's talk about gratitude.

Here at F3, we believe in realistic eating that conforms to your busy schedule versus dieting, which can leave you feeling restricted when it comes to your meals.  Because of this, let's continue our discussion of mindful eating and how it can be an excellent tool for achieving your fitness and health goals. You can check out my previous posts on food journaling when it comes to mindful eating here, as well as my earlier blog post on rating your hunger here. 

In this post, we’ll discuss removing distractions when it comes to mindful eating and how this can help us achieve our goals.

Here at F3, we believe more in realistic eating and less about restrictive eating.  Because of this, let's discuss mindful eating and how it can be an excellent tool for achieving your fitness and health goals. Let’s discuss rating our hunger and how this can help us achieve our goals.  

Paying attention to your hunger scale is the second area that helps with mindful eating. Specifically, noticing the difference between physical and emotional hunger (aka emotional eating) is essential. 

Mindful eating consists of a few elements to help you achieve your goals, and in this blog post, we’re going to discuss food journaling, its relationship to mindful eating, and how it can help you achieve your goals.

Success starts with intention. So, I recommend that you be intentional about achieving your fitness and health goals by taking the time to gain clarity on your eating habits.

The F3 Signature Nutrition Program is about developing realistic and sustainable habits, focusing on whole foods and genuine eating.

It is explicitly designed for the busy woman and her lifestyle.

Let’s talk about one-size-fits-all diets. It’s so easy to get lost in the latest dieting trend noise. With so many viral trends, it’s easy to follow generic advice based on a one-size-fits-all stance regarding your diet and nutrition. 

Because I’ve been where you may be right now. Wanting to achieve your goals, and yet unable to force yourself to eat one more thing you detest to get them. And you shouldn’t have to do this either.

Because F3 is more about realistic eating than restrictive eating, let's chat briefly about hunger cues, specifically the difference between physical and emotional hunger and the cues we receive when we experience them. Knowing the difference between the two can help you achieve your goals. 

As Busy Women, we all have a lot on our plates, and taking the time to care for ourselves may seem daunting!

So let’s talk about how to kickstart your journey in case you don't know where to start when it comes to living a healthier life and starting your own fitness journey.  

At the start of my journey towards achieving #ThatFitLife, I did everything wrong when trying to lose the 60+ pounds of weight I gained while carrying my second child. As an Active Marine Corps Officer then, I needed to lose those last 15 pounds, no exceptions, and they didn’t seem to budge. I also needed the excess weight not to return and to get fit during the process!