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.
🍓 F3 Strawberry Cake: The Dairy-Free, Freezer-Friendly Dessert Busy Women Swear By
This isn’t a strawberry cake from a box! It’s surprisingly easy to throw together and is a scrumptious take on an indulgent classic while still complimenting your goals!
It’s also perfect as a holiday dessert at home or during gatherings. I won’t tell if you won’t that this is fitness-inspired dessert that was designed with your weight-loss and fitness goals in mind.
Ginger Sesame Granola
This isn’t the same granola recipe! It’s full of surprising ingredients like Tahini and sesame seeds to come together and give you scrumptious take one a classic that compliments your goals!
It’s also perfect as a snack or as a topping for your fitness-inspired dessert and yet was designed with your weight-loss and fitness goals in mind.
This recipe was listed in the F3 Monthly Nutrition Subscription for July 2025.
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!
Zucchini Basil & Ricotta Pasta
Here is a delicious and comforting pasta recipe that compliments your fitness goals! It’s perfect for these chilly/cold evenings, and great as leftovers. Make it a complete meal by adding lean protein such as chicken or fish (listed macros does not include this).
This recipe is quick, the opposite of boring, and was listed in the F3 Monthly Nutrition Subscription for July 2025.
Cowboy Pie
This isn’t the same old recipe! It’s a scrumptious take on a classic that compliments your goals! It’s also perfect for cooler/cold weather as it’s filling, hearty, and yet is designed with your weight-loss and fitness goals in mind.
This recipe was listed in the F3 Monthly Nutrition Subscription for Feb 2025.
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.
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.
Overnight Blueberry Chia Protein Oats
Here is a delicious and easy breakfast recipe that compliments your fitness goals! It’s perfect for those chilly/cold mornings, and yet light and refreshing enough for a summer breakfast. This recipe is high protein, meal-prep friendly, and was listed in the F3 Monthly Nutrition Subscription for June 2025.
Macros and food allergen listings are included in each recipe!
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.
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.
Greek Yogurt Protein Cake
Here is a delicious and easy dessert recipe that compliments your fitness goals! This recipe was listed in the F3 Monthly Nutrition Subscription for Dec 2024.
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.
Poached Salmon with Cucumber Salad
Here is a delicious , gluten free, and easy recipe that compliments your fitness goals! This recipe was listed in the F3 Monthly Nutrition Subscription for Jan 2025.
Peanut Butter Banana Cottage Cheese Bark
Here is a delicious and easy dessert recipe that compliments your fitness goals! This recipe was listed in the F3 Monthly Nutrition Subscription for Nov 2024.
Start your journey today
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