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.
The Burger Salad Busy Women Are Obsessed With
The F3 Burger Salad was created for real life — busy schedules, hungry families, wellness goals, and zero patience for complicated recipes. It delivers everything you crave from a classic burger (savory, juicy, satisfying) without the food guilt or extra prep.
Easy High-Protein Herbed Egg Toast (The Breakfast That Finally Works With Your Life)
Some mornings, the goal isn’t “perfect.”
It’s fed, energized, and not reaching for snacks an hour later.
This High-Protein Herbed Egg Toast was born out of real mornings—when you want something warm, savory, and satisfying… but you don’t want a sink full of dishes or a recipe that feels like homework.
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.
Start your journey today
Healthy nutrition is waiting for you. Subscribe today for lifetime access to the F3 Signature Nutrition Program specifically designed for a busy woman’s schedule.