One quick way to make you feel better about yourself is....................

SIT UP STRAIGHT!!

It makes you feel better about yourself....

you show more confidence....

easier to breathe....

look taller and skinnier.....

it is better for you

and best of all....

YOU LOOK GREAT!!!

First part of the CHALLENGE

FIRST PART OF THE CHALLENGE

Set a goal....

Is it to LOSE WEIGHT?

Regain your HEALTH?

Get back into those SKINNY JEANS!

or just feel better about you and your health...

I set mine....

I am going to run in my first 1/2 Marathon in Dallas - March 14th

http://dallas.competitor.com/

And get into those SKINNY JEANS....

What is your GOAL?

Steph' HEALTH AND FITNESS challenge

I want everyone to know that losing weight and keeping it off doesn't happen over night...and it is hard for MOST PEOPLE including myself....

There is alot of things that play into your fitness and health. YOU are the first factor that makes the difference...

YOU have to watch what you eat..
YOU have to exercise (atleast 3 hours a week) weights and cardio
YOU have to drink your water
YOU have to cleanse
YOU have to sleep
YOU have to take care of YOUrself...

If all starts with YOU....YOU have to want to make the difference... YOU have to make time for YOU...YOU have to be the role model for YOUr family...
YOU can do it and I am here to help...

With all the stress in the last couple of months... I have let YOU (ME) leave my vocabulary... I have been taking care my family, moving into 2 new houses, opening another gym, teaching aerobic classes and not pushing myself, eating things that we BAD for me, not cleansing and taking care of myself, not sleeping (running on 4 hours a day...), and not drinking my water....

SO I, Stephanie Tucker, challenge each and every one of YOU to make the choice....to take care of YOU this year and all the years to come... It is not going to be easy but I am here to help... You can message me on the blog, message me on FACEBOOK (Stephanie Ollinger Tucker) ADD ME AS A FRIEND or FUN FAMILY FITNESS or text me at 806-231-9620 or even email me at funfamilyfitness@yahoo.com I want to help YOU make the difference... It helps to have a support group.... and we are here for YOU.... TAKE CARE OF YOU this year...

I encourage you to take a picture of YOUrself and put it where you can see it every morning...
http://www.funfamilyfitness.isagenix.com/ - great website of products that help you cleanse and lose weight

I encourage YOU to join a gym if possible, or find area AEROBIC classes offered to help YOU with YOUr challenge. This will help with 2 aspects....surround YOUrself with health motivated people and exercise...
YOU can do it...and I am here to help...

NEW CLASSES and INSTRUCTORS

We are excited to announce
AEROBIC CLASSES are FREE
with a paid gym membership.


We have an AWESOME new instructor in Childress, Amber. She has been involved in fitness her entire life from cheerleading and dance to running in major races. She is married and has three beautiful children. She understands the struggle to balance life and fitness.... She has great exciting new classes and great new spins on old classes.. She will be offering her class on Mondays at 4:15pm.

Again, with a paid membership your aerobics are FREE and only $5 per/class if you are not a F3 FITNESS FREAK..

Excitement is in the air....F3-Dumas is open for business and ready for you to join. We offer an amazing facility with all the conveniences of a "so-called BIG GYM" in the luxury of a few blocks down the road.

I would like you to come and meet the staff and aerobic instructors in Dumas. They are great and friendly and eager to help you. We are now offering many different classes during the week and would love to see you there.

We offer a PILATES class taught by GENEVA. She has been teaching PILATES for a couple of years and is excited about the possibilty to help women and/or men become healthy in more ways than just PILATES and FITNESS. Her class is scheduled for

Tuesdays and Thursday at 5:45 - 6:30 pm.

If spinning is the class for you than come on down to F3!!! On Tuesday nights at 6:30 pm will be offering the SPINNING class with instructor Alicia. She is excited to take you on a ride of your life. Work those extra pounds off, while having a fun time doing it.

And if you just want an overall FULL BODY workout....then GUTS is for you. "GUTS" stands for Guys and/or Gals Undoing The Stress. Gabe is excited about showing and pushing you to that next level. His class will change-up from time to time just to keep it fresh. GUTS is on the schedule for Thursdays at 6:30pm (and possibly adding a class on Monday).

And if you don't have the luxury of a great F3... then I am trying to personally help you. I, Stephanie Tucker, owner of F3, is now offering aerobic and workout classes for the towns of Claude, Groom, and Panhandle. At this time, we offer an early class on Tuesdays at 5am (Armstrong Activity Center), Wednesdays at 6pm (Groom HS Music Room) and Thursday nights at 6pm (Armstrong Activity Center). The classes range from HI-LO to Kickboxin' to STEP to Pilates to YOGA Booty Ballet to SERIOUS CIRCUITS to

our NEW class..........ZUMBA.

If you have any questions, please come by F3 or call us or email us any questions or concerns or comments.
if you are in the Childress area - call (940) 937-3330 or email us at funfamilyfitness@yahoo.com

if you are in the Dumas area - call (806) 934-4405 or email us at f3dumas@yahoo.com

or if you are interested in the aerobic classes - call (806) 231-9620 or email us at funfamilyfitness@yahoo.com.

We are excited about the new possibilities that we have to offer all our

NEW/OLD/FUTURE F3 Fitness FREAKS...

Bring in the NEW YOU!

F3.....because FITNESS should be FUN!

donuts, demons, desire, and F3

Come cheer on the DEMONS for the last home game!!
F3 is hosting a EARLY morning pep rally
Friday morning at 6 am

The radio station, cheerleaders, and F3 and DEMON fans will all be there to cheer on the Demons.

Come out to check out this state-of-the-art facility while enjoying a donut and coffee..
(don't worry...you can always work off that donut....)

We are also giving away a 3 month membership!

What soft drinks are doing to your body...!

I have always told you to stay away from COKES and soft drinks...

check out this story

http://health.yahoo.com/experts/drmao/20270/what-soft-drinks-are-doing-to-your-body/

THANKS TO ALL OUR F3 FAMILY

ATTENTION F3 Members....This one is for you.... To celebrate our 3rd anniversary in Childress....we are giving away 6 Texas Tech tickets for the Saturday, October 3rd football game again New Mexico. For every time you enter F3 to workout...you will be eligible to sign-up for the tickets starting this Tuesday, Sept 15th...just sign your name and date it...and then put in the container....WE ARE HERE TO STAY!!

We will announce the winner MONDAY, Sept 28th....so this gives you 13 chances to enter....

DON'T MISS OUT on any of these chances...

NEW products to help with your OVERALL HEALTH..

Isagenix is products that will help you with your OVERALL health...

They are delicious shakes, snacks, vitamins...and MUCH MORE...

This is how your body feels when you put it on a traditional diet....

LET'S GET RID OF THOSE TOXINS....

CLEANSE that body...

CHECK OUT MY WEBSITE at http://funfamilyfitness.isagenix.com
if you have more questions ...

email me at funfamilyfitness@yahoo.com

or call me at (940) 585-7970 or (806) 231-9620

F3 Biggest LOSER contest

F3 Biggest LOSER contests

starts Monday, Sept 14th





The contest will be for 6 weeks...

You will be ONLY eligible for PRIZES and T-shirt

if you weigh-in EVERY MONDAY..

to register for this contest it will cost you

ONLY $10



(CRMC employees - your weight incentive weigh-in ...

will also start on MONDAY, Sept 14th

at NO CHARGE..

but if you want to enter the contest that will cost you $10)



Aerobic Ladies (Claude, Panhandle, and Groom )

THIS CONTEST IS ALSO FOR YOU...

We will weigh-in starting Tuesday, Sept 15th

and will weigh-in every Tueday before class...

the rules also go to you...

It costs $10...and to be eligible for PRIZES and T-SHIRT

you will have to weigh-in and attend the class

EVERY TUESDAY...

You have to EAT to lose weight

Alot of people think....."if I just don't eat..I will LOSE WEIGHT.." WRONG...

It is really just the opposite... You have to eat to lose weight... If you don't eat, your body thinks it has to hold on to every bit of fat that you have stored or that you consume....

So the more you eat....the more you lose....

With that said....you have to eat HEALTHY and SMALL portions...

BREAKFAST is the most important meal of the day.... It gets your body on the right track.. It lets it know that you are not starving and it can start burning and not holding on to what you already have. It gets your metabolism started reving up. AND IT GIVES you ENERGY for the rest of the day..and for your exercise you have planned...

(for those that DON'T have time....

try a protein shake.... (check out some of the recipes on the website)......

PROTEIN BARS..... I love the ZONE and LUNA bars.....

scramble you an egg or two

OATMEAL - try organic oatmeal (check out the "PRODUCTS ." on the webiste)

MY TIP TO YOU: If you eat 2 smaller meals and a couple of LIGHT snacks.... You should be able to have 1 bigger meal a day... My husband and I chose to have our light meals earlier in the day...and then we get to SIT DOWN and have a meal together as a family at night.....

and if you eat a big meal at lunch or so....TRY NOT TO HAVE THAT MUCH AT THE OTHER MEALS...

ANOTHER TIP TO YOU: DO NOT eat past 6:30 pm if possible....if you do....try not to have a big meal and very little portions and number of carbs...

PRODUCT THAT WILL CHANGE YOUR LIFE

In the summer it is more important than ever ..... TO PUT ON SUNSCREEN..... I do everyday...but making my husband understand that was another obstacle.... As a coach, he was outside everyday....LONG hours....and I knew it wasn't good. So I started "naggin" him to put on sunscreen....it didn't work....So I went to the department store and looked for a moisturizer that had a sunscreen in it... I found my answer...

OIL OF OLAY Moisturizer with sunscreen....

I made a point to remind him everyday to put it on....and now for 8 years....he has....

I really noticed the difference it was making when I noticed his forehead sunburn where he didn't apply it one day.... I knew that it was making a difference...

(he might shoot me now that I told everyone that he uses moisturizer .... but it really has helped in many aspects)

You don't have to use this product...but I encourage you and your entire family to use sunscreen and/or moisturizer EVERY DAY...

HEALTHY RECIPE - great for those who are busy in the morning

Chocolate Peanut Butter SMOOTHIE....

In a blender, combine 3/4 c frozen berries, 1/4 c low-fat vanilla yogurt, 1/2 c chocolate low-fat milk (soy if you want) and 2 tablespoons reduced-fat (all natural) peanut butter.... 355 calories if you use SOY MILK...

Don't just rely STRICTLY on cardio to take off the pounds...

You can't just think since I did aerobics for 30 minutes today or treadmill today....you are going to lose weight.... It is truly a combination of many things....

OF COURSE....getting your heart rate up with some sort of CARDIO exercise...

DO NOT forget your weight training....

GET PLENTY OF REST (atleast 6-8 hours)

DRINK plenty of WATER...(not soda....it actually takes 2 times more water to make up for the soda that you drank to replenish the nutrients that you DESTROYED by drinking that soda)

WATCH what you eat...to drop a pound a week, which is 3,500 calories, you have to burn and/or cut out 500 calories a day.... most people burn about 250-350 during their workout....it doesn't get you to that 500 mark...

and my other 2 cents on the issue....DO NOT eat past 6:30 in the evening.....and watch all your bread and pasta products....if you have to eat them.....make sure IN THE INGREDIENTS....it says WHOLE WHEAT....not on the packaging...the INGREDIENTS.... my favorite products are...Ezekial bread (found in the freezer)...and Joseph's Heart Healthy pitas and wraps

doing all these things will not only make you lose weight but will....

make you become and much HAPPIER and HEALTHIER person that you will be proud about...

Relay for Life Race Results

We are excited to announce that we raised $676 for RELAY FOR LIFE...

Thanks to everyone that participated....watch for more details for upcoming races...

(results are sorted by age and sex)
24:21:00
Michael Lewis
24:38:00
Taylor Morgan
27:56:00
Allix Hardin
31:30:00
Colby Ornelas
20:27
Ryan Wakefield
22:30
Andrew Bird
24:42:00
Steve Johnson
24:57:00
Kade Renfro
25:10:00
Zach Detwiler
32:34:00
Haley Allen
40:20:00
Antany Renfro
22:59
Toby Tucker
24:28:00
Kirby Lambert
24:41:00
Randy Allen
24:48:00
Wendi Stephens
27:01:00
Justin Pierce
30:37:00
Kristie Churchill
30:41:00
Clay Churchill
36:27:00
Sharla Miller
27:15:00
LeeAnn Dean
36:27:00
Stachia Washington
25:25:00
Karen Leonard
25:34:00
Moe Albert

1 Mile

Brooke Olson

Hannah Novack

Joe Renfro
Stacey Throne
Janet Pierce

21 day Challenge T-shirts are now available at F3

I just wanted to send out a reminder to everyone that completed the

21 Day Challenge.....

Your FREE t-shirts are ready....

You can pick them up at F3....at your earliest convenience....

GOOD JOB...and keep looking for more information on the upcoming SPECIALS and CONTESTS....

BOSU Ball workout

I encourage you to come in and see the exciting new additions to F3.....





One is the BOSU balls......

BOSU ball workout


There is many....many things that you can do to use the BOSU ball....

Great for an overall workout....

Product of the week......

It has been proven in many studies that people that floss.....live longer....

If you think about it.....people that take time to floss are probably making healthy decision throughout their entire lives. I have found this product to help make it convenient and easy to floss daily....

You can find them everywhere....and they are NOT expensive....especially when you add in the visits to the doctor and dentist that this will save.......

Again, I am always looking for things to make people's lives easier and healthier....I want your feed back....

Childress Relay for Life 5K Race

Childress Relay for Life 5K Race

F3 along with Red Red Runners Club is sponsoring a 5K to benefit the Childress Relay for Life. It will be during the Relay for Life Festivities on Friday, June 5th. The cost is $25 a person with all proceeds going to Relay for Life. We are also going to have a 1 Mile Walk/Run ($25) and a kids' race ($2). To be guaranteed a t-shirt you must register before May 7th. You can get your registration form at Fun Family Fitness or email us at funfamilyfitness@yahoo.com or call Stephanie at (940) 585-7970. Contact us for more details.

If you have a business, we would appreciate you printing out a flyer and posting it at your place of business. Also, if you have friends or family out-of-town that would like to participate, please forward this information to them.... The more the merrier...and more money raised for this great cause....

21 day challenge is FULL - BLOWN

I am excited to announce that

51 F3 FITNESS FREAKS pledged to take

F3's 21 day FITNESS CHALLENGE....

I am impressed by the dedication of everyone....I will keep updating the progress....

5 days down....just 16 more to go....

You can DO IT...

Product of the week.... FLATOUT flatbread...

Most of you know....especially if you have talked to me about eating habits....

I say....

ABSOLUTELY
NO

WHITE

Anything!

That means...
bread, rice, potatoes, and etc...

I really like sandwiches for lunch....

and I use the Ezekial bread....

but I have found a new treat that even my family likes....

It is called

Flatout Flatbread...

it has 90 calories, 6 net carbs, 0 sugar and 9g fiber....

that is really good...and it is SOFT and has a great taste...

I have found them at Walmart at the deli section...

and it is made with WHOLE WHEAT FLOUR....

try it....I am sure that you will like it....

You can use it as a rollup and pizza...and much much more....

let me know what you think..

step up to the challenge

TAKE THE 21 day CHALLENGE

Take the challenge
Starting Wednesday, April 15th
Fun Family Fitness
challenges EVERYONE
to give 21 days to FITNESS….


You dedicate at least 20 minutes a day for 21 days straight
and we will reward you
A FREE t-shirt
and a chance to win $100 cash

IT IS FREE…
There is no charge to compete….
you just sign a pledge to dedicate your next 21 days to your health…


Studies have shown….if you do anything for 21 days….
it becomes a habit….
And we want your commitment to
HEALTH and FITNESS to become a HABIT FOR LIFE…


Check out the blog at www.f3funfamilyfitness.blogspot.com for more details or call us at
937-3330 or email us at funfamilyfitness@yahoo.com with any questions….

BIGGEST LOSER FINALE.....

Congrats to

BRANDON FREEZE

for being F3's Biggest Loser

lost 31 pounds

Congrats also to Linda Dwight and Belinda Eddins....

They all won cash prizes, T-shirts, and a discount on a new wardrobe at Blackburn's....

Watch for more details on the next contest.....

Easy and Fast sweet Potato RECIPES...

Clean and microwave your potato for 5-8 minutes...(until soft) then add some sugar (splenda) and cinnamon.... It is filling...it makes a great side or a small meal....

Clean, cut your potato into chunks, put in a microwavable dish....toss with a little bit of Extra virgin olive oil, and cook in microwave (or oven) for about 30 minutes....after cooked....sprinkle a sweetner and cinnamon....

Clean and cut your potato....cook the potatoes the way you desire...and then instead of sugar and cinnamon....get a can of pineapple (perferably low or no added sugar) and then mash together with your potatoes.....

ENJOY....

Sweet potatoes are a true and enjoyable food....I am just sad that I just tried them....I missed out on a lifetime of good food and nutrients....

product of the week - VITALITY toothbrush

Your overall health is important to us....

and your oral health is no exception.....

I have done some research on manual and automatic toothbrushes...I found out that automatic toothbrushes make a difference. They work harder and get places that manual toothbrushes can't.

I recently bought a VITALITY toothbrush....and I LOVE IT.... It is pretty reasonable. It is about $20 for the brush and everything that you need. You will definitely see and feel the difference within the first use....

ANOTHER HINT - if you start to feel hungry....go BRUSH YOUR TEETH....you are more likely not to eat anything if you have brushed your teeth...and that minty flavor might actually satisfy your hunger...

try it out or tell me other ones that you like....

Wear some GREEN to RAISE some GREEN

Wear GREEN to raise some GREEN

Wear your GREEN to help raise money for a sweet lil’ girl, Jayla Cabler, and her family. Many of you might know….Jayla Cabler has been struggling to regain her health for some time now. She is now at Cook’s getting the help and treatment that she needs to beat this disease and illness. As you all know, Jayla was diagnosed in Jan of 2008 with a horrible disease called Myasthenia Gravis which affects her muscles through out her body...and last Saturday morning...the most horrible moment of all came for her family when the muscles that she needed in order to help her breathe were affected...

So F3 along with First Bank and Trust are donating a $1 for each person that comes in with GREEN on to workout. Just think….you and Jayla will both benefit from you working out at F3…..

Make sure you sign in on the GREEN SHEET….

Who said it doesn’t pay to workout….

Jayla is the daughter of Amber, F3 family member, and Justin Cabler. AND.....GREEN is Jayla's favorite color.....

Eat Smarter, NOT LESS

Some people have it easier than others......

but it is something most people need to be smart about......

WHAT'S FOR DINNER....

Have an EVERYDAY strategy....

start with a healthy breakfast.....Try to have a meal without much sugar....the more sugar you have in the morning....the more you will CRAVE it throughout the day....

try eggs (perferably egg whites), toast (perferably WHOLE WHEAT, Ezekial bread) with Honey. It tastes good and should hold you off until lunch...

VEG OUT....

I encourage you (and your family) to have atleast 1 FRESH veggie or fruit on your plate... That will help you fill up on non-fattening foods. That veggie doesn't need to be mashed potatoes or covered with butter.....Try Mrs. Dash spices, dry RANCH dressing, or other non-fat or low-calorie sauces.

GIVE into your URGES....

Don't deprive yourself of your favorite foods....just try to keep them to a minimium or try to come up with a healthy alternative....

CLEAN OUT THE CABINETS...

Don't keep things in the house that will always tempt you....My WEAKNESS is Little Debbie's Oatmeal Creme Pies.....I could eat the whole box in one sitting....so I won't buy them....I buy something else that is not as tempting...

CHEW your WAY thru the DAY....

I totally recommend having gum at every turn of your day....put some in your desk, car, purse, pocket, house, gym bag.....EVERYWHERE.....If you feel the urge to grab a snack....grab a piece of your favorite gum....and it will trick your tummy....IT WORKS....

Chugga...LUG....

TRY to drink a glass of water before your meal....and one during....this will fill you up...without any calories or fat....also....if you feel hungry first try to drink some water....(that hungry sensation sometimes is triggered by THIRST)

Eating is more than half the battle in losing and keeping off weight....

That 30 minutes on the treadmill means nothing if you go straight to the frig when you get home to get that piece of FRIED chicken....

Think about it....just be smart....

Special REQUEST...

I know that this post is unusual for this website....

but I would like to ask for your prayers....

I got a message this morning that one of our F3 family members' daughter is very SICK and needs all our prayers. She is a sweet little girl and she is fighting for her life....

I just wanted to ask a favor....

Please say a little prayer when you have a chance for this little girl and her entire family....

PRODUCT OF THE WEEK - Green Bags

We are getting closer to SUMMER and fresh PRODUCE season....

It is always the best thing to have on your plate ......

FRUITS and VEGGIES

As we all know, they are very expensive and if you don't eat them fast....

THEY RUIN and that leads to wasteful and an excuse

NOT TO BUY fresh fruit....

I am always looking for products that make my life easier and better....

so I saw the GREEN BAGS at the store and decided to try them....

THEY WORK....

I love them...

I also used them for storing my leftover tossed salad....

and it was just as CRISP the next day....WOW

so...HINT.....cut up your fruit and veggies and store in the bags...

so when you are cravin' FOOD you can have a HEALTHY....low fat.....low calorie.....SNACK

The are reusable and fairly reasonable....

They were about $10 for 20 bags....but again they are reusable....rinse them off and set out to dry......Let me know what you think....but they are well worth the money....

soothe those TOES with this week's product of the week

As I was sitting down with my Saturday morning coffee, I was thinking "what I could put as my product of the week?".....and it kinda just came to me as I looked down......

My Pedi Egg Pampered Toes

They are the best. Some of you might know, but I have awful feet. I have huge uncomfortable bunions....crooked toes.....high arches......everything painful .....I have..... And did I mention I am pretty much on my feet ALL day.....so I am all about trying new products that will help relieve pain from my achy feet and body.... I have been doing some research and learned a lot about the YOGA TOES, but they are about $50 a pair.....I was actually about to order them....I was that desperate......and then I saw the Pampered Toes.....and they were only $10..... I thought to myself....I can handle spending $10 to see if they work........

AND THEY DO.....

Actually, my husband and I fight over them at night.... After a good workout, long day on your feet, or just a day in your everyday life....these are great. They are one size fits all. They are made out of a jell substance so they are comfortable. They suggest you wear them for 10 minutes at a time. They are made for you to actually sit and relax while you wear them.... Don't plan on doing anything for those 10 minutes.... I tried....and it was NOT GOOD.....

I have purchased some for the convenience of my clients and I will have them for sale at the gym. They are only $12 (tax included). I truly recommend them. Also, you can order them from the website or find them at Bed, Bath, & Beyond....

TRY them and let me know what you think....

Thin-n-Crispy BBQ Chicken Pizza Snack wedges

I am cravin' BBQ pizza from Schlotzky's......but since I can't just drive down the road.....and it is really high in fat and calories....so I found this recipe....







Ingredients-

1 - whole wheat flour (96% fat-free tortilla)

2 tablespoons BBQ sauce (7 grams of carbs or less per 2 tablespoons)

1/2 c (2 oz) finely shredded 2% fat Cheddar Cheese

2/3 c chopped grilled chicken breast

1/4 c slivered red onion

1 1/2 teaspoon chopped fresh cilantro leaves



Preheat the oven to 400 F.

Place tortilla on a small non-stick baking sheet. Bake for 4-5 minutes per side, or until crisp. If air bubble forms, poke them with a fork, then press out the air with spatula or oven mitt. Remove the sheet from the oven. Top the tortilla evenly with a layer of the sauce, cheese, chicken, onion, and cilantro. Bake for 2 to 4 minutes or until the cheese is melted. Slice and serve immediately. (I personally like to add jalapenos.)

Per serving - 381 calories, 45g protein, 32 g carbs, 9 g fat, 78mg cholesterol, 3g fiber, 861 sodium (8 weight watcher points)

COMPARED TO Schlotzsky's Sourdough BBQ pizza- 683 calories, 37g protein, 93g carbs, 15 g fat, 24mg cholesterol, 2g fiber, 2533 sodium (15 weight watcher points)

Share with us your favorite recipes....or send me recipes that you would like to be converted to a healthier option.

Sexy Arms....

It is getting close to summer time.......

that means

TANK TOPS, Sleeveless dresses, and we all hate the word

SWIMSUITS....

Simply changing your grip (or position/angle) on your barbell (dumbbell) workout and your arms will look sculpted in no time....

Barbell Bicep Curls

For best results, perform this workout once a week for 4 weeks. Perform each set one after the another..with only enough rest time to adjust your grip....Standing with your feet shoulder-width apart, grasp a barbell (or dumbbells) with a strong underhand grip. Keeping your elbows tight to your sides, curl up towards your shoulders. Hold a second, then lower slowly and repeat.

Set------------ Reps-------- Grip


Warm-up------ 10---------- Wide


Warm-up------ 10---------- Shoulder-width


1--------------- 8-10-------- Natural Grip (most comfortable)


2--------------- 8-10-------- 4-inches beyond shoulder-width grip


3--------------- 6-10-------- 2-inches beyond shoulder-width grip


4--------------- 6-10-------- Shoulder width


5--------------- 6-10-------- Narrow (hands about 4 inchese apart)






You can use dumbbells also.....instead of changing your grip....just change the angle of how your bring up and down your arms....

Self Massages for Athletes

check out this website for different massages that you can do on yourself (or if you're lucky, have someone do them while you relax.) These massages are designed for people with soreness from workouts, but anyone can use them....

Click on this link for more details....

Product of the week....

AbCoaster


I want to point out one of the machines that we have at the gym. It is amazing, fun, and it works.....It has been recommended by many fitness magazines and fitness experts. I don't consider myself an expert, but I do consider myself a normal person with normal wants and needs. I have truly noticed the difference on myself and my husband. Check it out.... I recommend doing atleast 15 to the front, then the left side, and repeat on the right side.


The SLOWER the better......you MIGHT see someone doing the machine fast and then faster.....that is not correct. You won't receive the benefits of the machine....

Check out the Ab Coaster website for more details.

I want to hear from you.... try it out....and let me know what you think....but remember.....don't just to this machine....change it up......there are so many different ways to exercise your abs....

do you LIVE out of your car?

If it seems like you spend more time in your car than your house.....you probably do....In fact....the US Census Bureau estimate that most of us spend 100 plus hours behind the wheel each year. So here are a couple things you can do to make your time in the car benefit you other than hurt you....

SIT UP TALL....with your shoulders pulled back...inhale as you pull your abs up and in toward your spine. As you hold in your stomach, keep your spine lifted and shoulders back and slowly count to 3. Then slowly exhale. Repeat the move 5 times or until the light changes.....

I DON'T have the time.....to workout....

Here are a couple tips on making time for you, your health, and your workout. Check out these surprisingly, totally doable, time-saving strategies.... If you put these in your life, you can nearly create that hour (or 30 minutes) of free time to devote to your NEW fitness goals.

1. Downsize your TO-DO list - Make a list of 5 (just 5) MUST accomplish list. Your list should fit on a large post-it note....if is doesn't bump it to the next day....
2. Get off the phone - don't spend all your free time catching up with your friends.....or if you have to....talk while you are picking up the kids....and other times...
3. Maximize your weekends - a lot of people take off the weekend from the gym.....you can...only if you workout on the weekdays....weekends are usually not as full of MUST GO'S and DO's. You can also put your exercise into good work around the house and/or yard. Go to the park with the kids....
4. Monitor your EMAIL time - pick a couple times in the morning, afternoon, and night to check your email....(about 5 email checks a day) You should be able to free up 15 minutes...
5. Give yourself a Takeout PASS - many of us stress about "What's for Dinner?" and just skip the gym and go to the store....Give yourself a pass for 1 night a week to eat out....but don't eat JUNK.
6. Research as shown that people that make time for their workout in the morning.....will sleep as much as those who don't.....set your alarm for 30 minutes earlier than you normally would....you should get that same amount of sleep if you didn't.....(and you quality of sleep is even better)
7. Have a plan....you are more likely to exercise if you have planned ahead and designated a time for fitness. Meet a friend, plan it around your kids activities, or even your favorite TV show.....Book in advance, and you'll be more likely to make it happen. Set your clothes out....or pack them to take them with you to work.....
If you have any other tips....share with us....

this week's BIGGEST LOSER winner is....

Congrats to this week's

F3 Biggest Loser

AMBER CABLER

lost almost 5 lbs

Great job!

Reminder - to be eligible for prizes (CASH)

you need to weigh-in every MONDAY....

Contest ends March 30th..

Look at those abs...

Your core is SO important in lots of ways..... (did you know that you had 29 muscles in your core region...? ) The following exercises will help you work them.... The PLANK with side leg touch - hold the plank position and then lift right lef out to right side, and touch floor with toes. Bring leg back to center then move left leg out to left side. Do equal reps....REPEAT 2 sets of 8 reps with one minute rest between sets... (AVOID arching back)

ALSO....in the plank position...alternate bringing your knees to your chest.....3 sets of 15 (each side)

Another favorite of mine....that works on your "love handle".... bring your knee to your side trying to get your knee to your shoulder.... do 13 set of 15 on the right side then go to the left side....repeat twice......

Wall Squat with Ball press....Hold ball in both hards at chest level, and stand with back flat against the wall. Slowly squat until thighs are parallel to the floor while bringing the ball over your head. Repeat two sets of 12 reps with one minutes of rest between sets...

Ball curl and twist.....Cross your knee and bring your opposite elbow to your opposite knee....Repeat 3 sets of 15 ... 1 minute rest between sets...



Bicycle with twist - laying on your back alternate bring your knees up while taking the ball from side to side....Repeat 3 sets of 15 (each side).... rest 1 minutes between sets...

Ball Transfer - laying on your back....put the stability between your hands.....bring your arms up and meet your legs in a pike position. Transfer the ball from your hand to your legs. Take your legs down close to the ground (without touching the floor) and your hands back over your head (without touching the floor) Repeat 3 sets of 15...Rest 1 minutes between reps..

Find your ideal weight

I really needed this post....Everyone needs to read this...

check out this link....

Remember - your IDEAL weight is not the same as others....

Healthy Recipe - Sloppy Joe Meat Loaf

Meat loaf is one of my favorite meals.... And just think leftovers...make a great sandwich...

2/3 c old fashioned oats

1/3 c + 1/4 c + 1/4 c canned sloppy joe sauce

2 large egg whites, (lightly beaten)

1 lb 96% lean ground beef

1/3 c minced green bell pepper

1/4 cup finely chopped sweet onion

1 clove fresh garlic (minced)

Preheat the oven 350 F degrees. Lightly mist a 9" x 5" x 3 non stick loaf pan (slightly smaller one is OK0 with olive oil spray.

In a medium mixing bowl, combine the oats, 1/3 c + 1/4 cup of the sloppy joe sauce and the egg whites. Lets the mixture stand for 3 minutes or until the oats begin to soften. Add the beef, bell pepper, onion. and garlic. With fork or clean hands, mix the ingredients until well combinesd..

Transfer the mixture to the prepared pan and spread so that the top is flat. Spread the remaining 1/4 c sloppy joe sauce evenly over the top. Bake for 30 minutes, or until the meat is no longer pink in the center. Let sit for 10 minutes. Cut into 8 slices and serve.

I recommend serving it with fresh (or canned) green beans, a fresh tossed salad.....(go light on the dressing)

Eating fundamentals.....

Depending on your sex and your age.....there is a set recommended diet....

Women
(ages 25-50)

calories - 2,000
protein - 50g
fat - 65g or less
saturated fat - 20g or less
carb - 304 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 18 mg
sodium - 2,300 mg or less
calcium - 1,000 mg

Women
(over 50)

calories - 2,000 or less
protein - 50g or less
fat - 65g or less or less
saturated fat - 20g or less
carb - 304 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 8 mg
sodium - 1,500 mg or less
calcium - 1,200 mg

Men
(over 24)

calories - 2,700
protein - 63g
fat - 88g or less
saturated fat - 27g or less
carb - 410 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 8 mg
sodium - 2,300 mg or less
calcium - 1,000 mg

Remember one size doesn't fit all, so take your lifestyle, age, and circumstances into consideration when determining your nutrition needs....

So if you are trying to lose weight......cut out 200 calories a day to lose about 1 pound a week...and 500 calories a day to lose about 2 pounds a week.....

It is a fact....the best way to lose weight is to

CUT CALORIES and

INCREASE Moderate to Intense Workouts....

information courtesy of COOKING LIGHT - March 2009

Winners to recent F3 Contests.....

F3 is pleased to announce that

SHAUNA HAYES

won the Bobcat Play-off T-shirt

courtesy of F3...

playoff t-shirts are for sale for $15

contact Coach Brent Gaylor for more details...

WAY TO GO BOBCAT!

SUE HAILE

won the $15 Sonic giftcard

in honor of FAT TUESDAY

courtesy of F3.

You never know what we are giving away at F3.

We are here to motivate you and keep things interested so you will WANT to visit us at F3...

Reminder - Tanning lotion SALE -

Tanning lotion as low as $5

In honor of FAT TUESDAY.....

In honor of

FAT TUESDAY

F3 - Fun Family Fitness

is giving away a

SONIC giftcard...

there is a couple of ways to enter.....

Come and register personally at F3 today

or make a post on the blog....

HAVE A GREAT TUESDAY....

if you see me piggin' out....look the other way....lol

STICK to your workout

We all know that it is hard to find the time for a workout (or atleast) make time.... Here are some Tips that will help you STICK to YOUR WORKOUT.....

rise to the occasion - a couple days a week....get up an hour earlier than you would and workout. Many of you will wait to after work and there are so many more excuses after work. (need to cook, need to take the kids somewhere, feel guilty leaving my family.....and of course.....I AM TIRED)

keep a log - if you keep a log you are more likely to see you accomplishments and if you put an "x" on the days that you don't work out.......you are more able to keep up with the "LAZY DAYS"...

bribe yourself - set maybe a goal...and give yourself a reward for meeting it....like a new piece of clothing....a training session......

dress the part - everyone knows that you feel better about yourself when you are "dressed up" and that goes with workouts too.... I encourage you to purchase a nice outfit when you start out....and when you meet your goal....add a new piece of fitness clothing.....and by a couple of months (or weeks) you will have a complete workout ensemble....

buddy up - it is always easier to work out with a group or a buddy....someone to keep you accountable...I was reading an article lately....two friends had a fitness jar....and if one of the partners missed a workout they had to put $5 in the jar for the other person...and when they missed 4 workouts ($20) they had to purchase a gift or lunch for the other person...and vice versa....(thought it was a great idea)

keep your ipod fresh - some people can't workout without their ipods.....(my husband) and he has to change up his playlist ALOT....there is nothing like a new song to get you motivated

shake things up - change up your workout......try a different program on the machines....try a group (aerobic) class, change up your strength training regimen....not only will it make you more excited since you have something new....but your muscles and body will be excited and they will perform better for you...and you will see the results....mind and body

You have TIME.....MAKE time....

LUNCH TIME (quick workout)

I have a workout that takes only 18 minutes......cardio and weights.....so for those days that you say you DON'T have time....MAKE TIME.......

Cardio Mini's

1 min - 4.0 mph

2 min - 5.0 mph

3 min - 4.0 mph

4 min - 6.0 mph

5 min - 4.0 mph

6 min - 7.0 mph

7 min - 4.0 mph

8 min - 6.0 mph

9 min - 4.0 mph

10 min - 5.0 mph

(calories burned = 77)

If you are just starting out minus 1mph (-1) and if you are advanced add 1mph (+1).

Strength training

(use 5-10 lb dumbbells)

V-lifts (lay on your back and do 20) then lay on your stomach and do 20)

squats - 30

chest press - 30 (or you can use the machine while holding your legs off the ground)

wall squat - 15 (sit against the wall while your hands out out front of you)

Bicep curl - 30 (do them slow)

tricep kickbacks - 30

side lunges - 15 each side - (pick up legs to the side ... like you are taking a big step....and then lunge down)

wide row - 15 (you can lay on the exercise balls and then drive elbows up and out to the sides to bring weights near armpits...pause 1 count)

single-leg bridge - 15 on each side

You can do this during your lunch break or while you wait to pick the kids and take them to the next activity....

I don't suggest that you do this workout everyday...it is for the days that you don't have time for a complete workout. For best results....I suggest at least 3-5 days of 30 minutes of cardio and at least 2-3 days of strength training.....

Biggest loser winner is.....

I am proud to announce that this week's

F3's BIGGEST LOSER again is

Brandon Freeze

(lost 14.8 pounds)

HOLY COW!!!!

Great job!

Everyone did great.

So keep it up and I expect bigger numbers next week!

REMEMBER YOU HAVE TO WEIGH IN EVERY MONDAY to be eligible for prizes...

Just 4 fun LOVE run

I wanted to thank everyone that participated in the

Just 4 fun

LOVE RUN

Congrats to everyone that came out to brave the cold weather.....

Keep checking the blog for all upcoming races.....