Welcome!

Welcome to the F3 Blog. This space comes from my two biggest passions: wellness and writing.

When I’m not coaching women to live healthier, stronger lives, I turn to writing. Writing helps me slow down, offer more guidance, and connect with others. The F3 Blog brings these two worlds together, blending real-life wellness with honest conversation.

Here, busy women can find practical wellness tips, easy mindset shifts, and nutrition advice that fits real, busy lives—not perfect ones. This isn’t about extremes or strict rules. It’s about building habits that support your fitness, weight loss, energy, and long-term wellness in a way that feels possible.

You’ll also find free recipes that are chef-inspired, made with care. They’re full of flavor, support your fitness and weight-loss goals, and use ingredients that are affordable and family-friendly. These meals are ones you can feel good about serving and enjoy, even the desserts, without spending hours cooking or going over budget.

The F3 Blog is here to show you that wellness doesn’t have to be complicated, expensive, or overwhelming. It can support you, nourish you, and meet you right where you are.

I’m so glad you’re here. 💛

Keep WORKING.

F3. LET’S WORK.

Charmain Evans 10/12/25 Charmain Evans 10/12/25

Tofu Red Curry Noodles

Here is a delicious and comforting plant-based recipe that compliments your fitness goals! It’s perfect for these chilly evening, and taste even better as leftovers. This recipe is high protein, freezer friendly, and was listed in the F3 Plant-based Monthly Nutrition Subscription for May 2025.

Macros and food allergen listings are included in each recipe!

Charmain Evans 10/5/25 Charmain Evans 10/5/25

Mastering Plant-Based Nutrition: Practical Tips for The Busy Woman

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.

Charmain Evans 8/31/25 Charmain Evans 8/31/25

Caramel Coconut Cheesecake

Here is a delicious and easy dessert recipe that compliments your fitness goals! This recipe was listed in the F3 Plant-based Monthly Nutrition Subscription for Dec 2024.

Charmain Evans 8/17/25 Charmain Evans 8/17/25

Creamy Coconut Udon with Mushroom

Here is a delicious and easy plant-based recipe that compliments your fitness goals! It’s perfect for those cold nights, and yet light and refreshing enough for a summer dinner. This recipe is high protein, freezer friendly, and was listed in the F3 Plant-based Monthly Nutrition Subscription for Jan 2025.

Charmain Evans 7/20/25 Charmain Evans 7/20/25

Green Breakfast Smoothie Bowl

Here is a delicious, easy and filling breakfast smoothie bowl that comes together in a breeze while complimenting your fitness goals! This recipe was listed in the F3 Plant-based Monthly Nutrition Subscription for September 2024.

Charmain Evans 6/22/25 Charmain Evans 6/22/25

Berry & Papaya Breakfast Bircher

Here is a delicious and easy breakfast or snack recipe that compliments your fitness goals! This recipe was listed in the F3 Plant-based Monthly Nutrition Subscription for Sep 2024.

Charmain Evans 6/2/25 Charmain Evans 6/2/25

Crispy Smashed Potato Salad

Here is a delicious and easy side dish recipe that compliments your fitness goals! This recipe was listed in the F3 Plant-based Monthly Nutrition Subscription for Nov 2024.

Charmain Evans 5/29/25 Charmain Evans 5/29/25

Herby Green Risotto

Here is a delicious, plant-based, gluten free, and easy recipe that compliments your fitness goals! This recipe was listed in the F3 Plant-based Monthly Nutrition Subscription for Jan 2025.

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