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.
Don’t Make These Common Weight-Loss Mistakes!
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.
Plant-Based Breakfast Bowl with Roasted Almonds (And Why It’s Exactly What Your Morning Has Been Missing)
Mornings set the tone for everything that follows. And if you’ve ever grabbed something quick (or, let’s be honest, skipped breakfast altogether) then felt like you were playing nutritional catch-up all day… you’re not alone. But there is a better way — and it doesn’t require complicated prep or expensive ingredients.
Let’s talk about F3’s Plant-Based Breakfast Bowl with Roasted Almonds.
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!
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.
6 Weight-Loss Tips To Help You See Results: Tips For The Busy Woman
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!
Common Weight-Loss Mistakes: Tips For The Busy Woman
Let’s talk about your weight loss goals. Because I’ve been there, let me tell you. 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. And I don’t want you to make the same mistakes I did because I was absolutely sabotaging my own progress.
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
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.