product of the week - Banana - Fudge Sugar FREE pudding

This is my saving grace....thank you for this wonderful snack.... I love pudding and it actually fills you up.... My favorite new flavor is....


It takes pretty much like a banana split but without all those calories and fat.....

A snack has ONLY 60 calories, 1 g fat, 1 g protein.... (regular pudding has 110 calories...)

THIS HAS A GREAT TASTE....and I love it. You can also add fresh strawberries, bananas, and much much more low calorie ingredients to make it your own.

(for our Childress bloggers - I can only find this at the local Wal-mart)

just 4 FUN LOVE run

Some of you are hungry for a let's do it...

5K or walk/run


(Saturday, Feb 14th)

at 9 am

at Fair Park....(close to the playground)

The cost is is just for FUN...

Come and bring a friend...

F3 is giving prizes for the TOP 3 finishers...

We hope to see you there.....

Just 4 Fun Love RUN..

if you have questions email me at

or call 937-3330...


If you have ever had a training session with me or read any weight training article, you will have heard me say.....


When you lift slower you are working more muscles...For example, you are doing a bicep curl.....if you focus and work slow....when you release you are working on triceps...and then working on your biceps......WOW...working 2 muscle groups with 1 exercise....

A Wayne Sate University study found that taking 3 seconds to lower a heavy weight can boost your metabolism for up to 72 hours after you lift. The reason is......Performing the negative portion of an exercise slowly causes greater muscle damage, and the repair process may elevate your resting metabolism, according to the researchers. In the study, the participants lifted heavy weights, lowering them for a full 3 seconds, for 6 repetitions.

Another reason to lift.....I encourage everyone to lift weights. It is good for your overall health. You will be amazed how it changes your body LOOKS.

Ask us to help you with any questions.


I received a notice today in the mail.....
to let me know that about the
RECALL of ZONE perfect Peanut Butter Bars due to potential contamination with Salmonella.

How ironic....I put ZONE bars as my product of the week....I really suggest you taking back or getting rid of your ZONE bars that are Peanut Butter....(and anything else that has peanut butter in it until they find the cause....)

I am sorry for an confusion....but I wanted to let you know the seriousness of this issue....
Remember, there are lots of different flavors of the ZONE bars that are not on the list....

take care of yourself and your family....

F3's Biggest LOSER this week is......

I am proud to announce that this week's
(lost 6.4 pounds) AWESOME!
She won a Personal Training Session with F3's own
Everyone did great. So keep it up and I expect bigger numbers next week!
to be eligible for prizes...

see you for aerobics

Yoga BOOTY ballet
today at 4:15 pm
hope to see you there!

Due to bad weather....

I just wanted to make a quick announcement.....

NO Childcare for Wednesday morning....

and POSSIBLY Wednesday aerobics.......just keep checking for updates....

Please be careful in this weather....

A couple of songs to put on your playlist....

"Work That" - Mary J Blige

"Angels" - Jessica Simpson

"Eye of the Tiger"

Does anyone have any more suggestions....? We ALL are always looking for new good songs...

Find YOUR healthy size and weight!

It is important for everyone to realize that everyone is made different....

THAT is what makes YOU SPECIAL.

Everyone has a size and weight that is RIGHT for them.

Don't compare yourself to others...that is just putting you in a position to fail....

Things to consider when coming up with your HEALTHY size and weight...

  1. Muscle mass - some people are just more muscle...and we all know that muscle weighs more than fat

  2. Bone Mass - some people have "thinner" can tell it by most people wrists

  3. Lifestyle - How active are you? Do you do physical labor with your job? You need to weigh more and be STRONGER than a pencil pusher...

  4. Reality - everyone wants to fit back into their cheerleading skirt or high school clothes...but it isn't always possible....

But don't give up on your GOALS...

just realistic....

and make it a REALITY!

I want to thank everyone....

You make my job and my business what it is....
I am truly honored for being awarded the Business Woman of the Year.
But it is only because I have the best clients in the world...
You are F3....YOU are what makes me love the job that I have.
Thanks to everyone that has supported me in the past, present, and future...
I encourage you to come and see what everyone is talking about....
thank you again for helping my lifelong dream...come true.....

F3 wants to wish much luck to....

F3 wants to wish much luck to all our gym members, their spouses, and Childress residents that are competing tomorrow in a 1/2 marathon in Wichita Falls, Texas. If you don't is 13.1 miles. They leave tomorrow morning at 5am. We wish everyone all the luck and you are all in our prayers. Even though you don't need them....

Check out the Wichita Falls Runners Club website.
Good luck to Kristie, Paige, Wendy, Trey, Zach, Dustin, Randy, Kirby, Marijon, and Jo. We know that you will represent not only F3 with pride but CHILDRESS. Good luck...

Product of the Week - ZONE BARS

Many of you might have had me tell you to.....


but it is so important. It is one if not the most important thing to losing weight, maintaining weight, or just to a healthy lifestyle. When I say BREAKFAST, that doesn't mean coffee with cream and sugar....or a donut....but it means a healthy, filling meal that will get you through the morning. I know we are all looking for quick and easy thing to grab on the go....especially in the morning. One thing that has saved my husband and I are ZONE BARS.

They are actually really tasty and they will satisfy your hunger for the morning. They are pretty low in fat....and not too many calories. (remember you have to have calories to burn energy) They also can be used as a sweet snack when you are craving something SWEET. I suggest halfing it first and then eat it with a big glass of WATER. Wait for a while....and if you are still hungry...have the first....(They also have snack size)

You can find these bars at most stores. They come in many delicious flavors. I will honestly say that I haven't tried one that I haven't liked. My favorite(s) though is....Caramel Cluster and Coconut Crunch....Ashley's favorite is Chocolate Graham.....and my husband's favorite is Chocolate Mint...(it does taste like a pretty good THIN MINT)...

We will have a couple samples at the gym for you to take and try. We also sell them for a $1 so if you are needing a pick-me-up before or after your workout....we have you covered.

Let us know know what you think....and tell us your favorite flavor?

Types of Workout - NEW WORKOUT

Many people this time of year would love to burn more fat and the best way to do this is through a great fat burning workout. There are three kinds of workouts. There is a weight lifting workout where you are slowly conserving energy and trying to gain muscle. There is a cardio workout where you are burning all of the glycogen in your muscles and hopefully some fat as well and there is a Circuit training workout that will help you burn fat really quickly while gaining some muscle at the same time. (An easy way to also do Circuit training is the PACE room. I know that I have expressed to many that is the best workout at the gym, if you do it right....but it is a great workout.....or if you feel more comfortable do the following workout)
To do a great fat burning workout you will want to get a bit of a warmup first by doing 5 or 10 minutes of cardio. You can warmup with either a bike or treadmill or even an elliptical trainer.
After you are well warmed up you can get to the point of starting your fat burning workout. The key to the fat burning workout is both to use different muscles to failure and to not rest between sets. Here are the exercises you can try to start with
Bench press - sets of 10 repetitions
Military press (overhead presses) - sets of 10 repetitions
Lat pulldowns - sets of 10 repetitions
Leg Presses - sets of 10 repetitions
Leg Curls - sets of 10 repetitions
Bicep curls - sets of 10 repetitions
Tricep extensions - sets of 10 repetitions

To do these you are going to try to work all of these together as a 10-15 minutes set and when you are finished you will be beat. This takes a lot out of you because you are working your whole body with almost no rest for yourself.
Once you have recovered for a couple of minutes do the whole set again. In fact a workout of circuit training like this will involve doing three full sets like this and will probably take about 45 minutes. For best results, you want to set your weights at a high weight. The last couple of each set should actually HURT and you should feel "LIKE I CAN'T do another one".
If you dare to do this kind of fat burning workout you will leave the gym feeling a lot shakey and veery sick. It is a tough workout but you will get a lot out of it so it is really worth it.
Here are some tips for getting the most out of this fat burning workout.

KEEP YOUR REPS controlled.....(slow and steady are so much better for you and you will see more results)
Don't forget about cardio on the other days. Do this a couple time a week...while alternating it with cardio days. Don't lift on your CARDIO PUSH yourself on your cardio....GO...GO....GO....
BUT DO ABS EVERYDAY....Remember the AbCoaster, Ab Bench, Exercise Balls, Bender Ball, or just do your good ol' faithful floor exercises.

This is a great new workout...But remember for best should always change it up. You and your BODY will get BORED and it will stop working for you. So keep checking the blog for more workout ideas.


16 BRAVE souls....

I am proud to announce that we had the biggest aerobic class in F3's history yesterday.....Everyone did great. I saw alot of hard punches and great kicks. (we did kickboxing) So watch out world they are ready to take on the world and anyone that stands in their way.
We would love to have you next week....
See you next Wednesday at 4:15 pm....
$3 for members and $5 for non-members...
Everyone is WELCOME....
It is a great group....come workout with your FRIENDS or come to meet more FRIENDS...

Chocolate Toffee "SUNDAE"

Ingredients -

1 (106 gram) Double-chocolate sugar-free, fat-free pudding snack cup (or any desired flavor)

1 (15 gram) Quaker Cracker Jack Butter Toffee rice cakes

2 tablespoons frozen fat-free whipped topping (thawed)

Spoon about 1/3 of the pudding in a parfait glass or sundae dish. Crumble the rice cake on top. Top with remaining pudding. Followed by the whipped topping and serve. (also you can add some fresh fruit such as blueberries, raspberries, and strawberries or anything you like)

(makes 1 serving)

Per serving - 135 calories, 3 g protein, 30 g carbs, 2 g fat (1g saturated) 0 mg cholesterol, 1 g fiber, 245 mg sodium

You can make this for your entire family or just for you for a great HEALTHY snack.

F3's Biggest Loser this week....

I am proud to announce that this week's
(lost 7 pounds) AWESOME!
She won a Personal Training Session with F3's own
Everyone did great. So keep it up and I expect bigger numbers next week!
to be eligible for prizes...

Shoes....get it RIGHT

When it comes to working out....



A good pair of shoes....

the fit....

Check out this video for expert advise when it comes to buying your next pair of shoes....

Some Good website that are good places to buy running shoes -

A QUOTE to live by...

"An incredible body doesn't have to be a full time job -

just a REGULAR committment" - Maura Kelly


We love PEPPERONI at our house.....but have you seen the FAT Grams and CALORIES


Like always, I am trying to find more healthy alternatives....

It has 70% less fat....and it tastes great...and not as much grease....

Let's compare Turkey Pepperoni to Regular Pepperoni

Let 's just say TURKEY has 3g fat and Regular Pepperoni has 13g fat ! WOW

I just wished Pizza Hut would use this on their NATURAL PIZZA...(which by the way is great)


Some of you might know....but I just finished a TOTAL body cleanse. I did it with the help of a 7-day program that I purchased from a whole food store Eat Rite in Amarillo, Texas.

I have talked to alot of you that are very much interested in the whole process and how it all works. It made me even more curious about all the details and all the different ways to do it. Like I said, I purchased a program that came with not so delicious shakes and vitamins... but I have done some research on different ways that you can naturally detox and cleanse.

On a personal note, I feel great after the whole process. I am not going to lie.... IT WAS HARD. You had to drink these drinks 2-3 times a day....and then you get to have one meal a day of chicken and steamed veggies. (let's just say that chicken never tasted SOOOOOO good). I feel good and I even lost some weight....(you just have to be careful and not PIG OUT and gain it all back)

I have attached some websites for you to check out. I encourage everyone to think about a colon cleanse and detox. If you decide to do it....let's do it together.... Having a support system would make it much easier.

I am not promoting unhealthy eating...and I encourage you to do your own research and consult your doctor for more details.

Let me know if you are interested...and let's do it together.

If you want more information, leave a comment on the blog....or email me at Fun Family Fitness.

I am interested to see what you think...

Healthy Recipe that the WHOLE family will ENJOY

We are coming up on the I have a fun...easy.....and HEALTHY recipe that the whole family will enjoy.....


1 lb 96% lean ground beef (or turkey)
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 to 1 teaspoon crushed red pepper flakes, or to taste
1/4 teaspoon salt
3 oz low-fat mozzarella cheese, thinly sliced or shredded
1/2 cup low fat, lower-sodium, low-sugar marinara sauce
4 whole grain or whole wheat hamburger buns, split

Preheat a grill (or George Foreman) to medium heat,

In a large bowl, mis the beef, oregano, garlic powder, red pepper flakes, and sald until well combined. Divide the mixture into 4 equal portions and shape into balls, packing them tightly as you do. Press each into a patty that is about 1/2" larger than the diameter of the buns.

Grill the burgers for about 2 minutes per side (medium rare) or until desired doneness (do not smash the burger with a spatuala). About 1 minute before they are done...divide the cheese slices among the tops and melt.

Meanwhile, spoon the sauce into a medium microwave-safe bowl (preferably glass). Microwace on low until hot (30 - 60 seconds). Place the bun halves, cut sides down, on a upper grill rack or away from direct flame for about 20 seconds, or until toasted...
Place each bun bottom on a serving plate, toasted side up. Place the patties, cheese side up, on top of the bun bottoms. Spread 2 tablespoons sauce on each bun top, flip atop the patties, and serve..... (makes 4 servings)

Per serving - 304 calories, 32 g protein, 27 g carb, 9g fat (3 g saturated), 68 mg cholesterol, 5 g fiber, 605 mg sodium

Serve with fruit, salad, or baked chips....

and a BIG glass of WATER...

for a complete meal


Be Positive!

Find something positive about yourself....

"What I like best about my body?"

It is easy to focus on the "flaws".....But celebrating your best features is much more fun - and better for your confidence......


Let me go first.....
my favorite feature is my LEGS...I have always had very defined and strong legs.....

Share with us!

Some helpful tips.....NO MORE EXCUSES

Face it......Everyone's life is busy....if it is with your kids, family, work, church, friends....everyone wants and needs you....But it is time to make the time for you.....

Some of our readers aren't lucky enough to have F3 in their communities...LOL....but we all can use the following tips....

I have heard these excuses...and I have used them myself from time - to - time... So hear it goes...

EXCUSE - "I feel guilty leaving my family at the house while I workout!"

ANSWER - bring them with you....F3 has childcare....but you can also take them to the park while you it when you put the kids down for bed....come early in the morning while they are sleeping....

EXCUSE - "I am too busy!"

ANSWER - HONESTLY we are all TOO busy... Make the time... Come straight after work...Bring your workout clothes with you, so you don't have a reason to go to the house and THEN STAY. or come right after you drop off the kids for school.... and who's to say you have to work out for an hour...

EXCUSE - "I have somewhere to go after work and I don't want to have to go and get ready again!"

ANSWER - Don't get sweaty... Bring your tennis shoes and just walk...something is better than nothing. Come and do your weight training....You don't have to sweat and even if you might sweat a little....bring a shirt to change in to.

EXCUSE - "I have to go home and cook dinner."

ANSWER - Put something in the crockpot or oven and leave. You can't imagine the recipes out there for something that is good and healthy...and you don't have much preparation. Look at the recipes we have on the website.

EXCUSE - "I had a hard day at work, school or even with the kids...and I just want to go home"

ANSWER - EXERCISE is a natural de-stresser...and you can't imagine how much better you will feel about you and your day after you come and workout

EXCUSE - "The weather isn't nice"

ANSWER - Again, not everyone is lucky enough to have F3 (LOL) but there are plenty of things you can do....CLEAN HOUSE (vacuum) PLAY WITH YOUR KIDS.... anything than sitting on the couch...(unless you are watching BIGGEST LOSER)

EXCUSE - "I don't know where to start"

ANSWER - JUST START.... Ask questions.... Use the internet.... Check out this blog (and other fitness websites)..... Hire a personal trainer....

It is only natural to have THOSE days....that you don't feel like doing anything.... But don't let THOSE days turn into your FUTURE....and your life...

Product of the Week

One of my favorite and most used items in my kitchen is my.....


You pour your own OLIVE OIL in the container and you use it instead of PAM. You can use it to spray down your pans and pots... You are getting all the conveniences of PAM (no sticking) but the benefits of using natural OLIVE OIL....

Call Lori Rabe or your local PAMPERED CHEF representative to order yours. It is only $10.50.

Biggest Loser Contest

We are starting off 2009 right....
About 15 people signed up for
F3's Biggest Loser Contest..

I am excited that everyone signed up
so keep up the good work!

Biggest Loser Contest REMINDER - Starts MONDAY

Starting THIS Monday, January 12th will begin
F3's Biggest Loser Contest....

Each contestant will weigh-in on every Monday to be eligible for prizes.
It costs $15 and every contestant will receive a t-shirt.

Each week's winner will win a personal training session with
F3's own Stephanie Tucker.

The GRAND PRIZE winner will WIN $50 plus various prizes
Runner-up will WIN $25 plus various prizes.

Make a committment for a HEALTHY YOU this YEAR
and have FUN while you do it.

(weekly progress will be posted on the blog
unless contestant prefers not to show his/her progress)

It feels GOOD to be BACK...

After 9 months of pregnancy and 6 months of being a mother to a feels GREAT to be back doing what I love......WORKING OUT with friends....(my dream one day is to be compared to Jillian....if you watch Biggest Loser you know what I am talking about) and helping make exercise as fun as it can get....

I LOVED IT...and everyone that came....YOU WERE AWESOME....and I expect to see you next week and every week. It is fun to teach a big class and I think everyone feels the same. We had 8 today...with many more wanting to come.....

So COME ON...we will make room for you....

WEDNESDAYS at 4:15 pm

Wild West Frittata - start off the day right

Wild West Frittata


  • Olive oil spray
  • 3/4 cup chopped sweet onion
  • 1/2 cup chopped green bell pepper
  • 4 oz 97 or 98% lean ham steak (cut into 1/4" cubes)
  • salt, to taste
  • ground black pepper, to taste
  • 2 cups of egg substitute
  • 2 oz (1 cup) finely shredded light Swiss cheese (I prefer 2% cheese)

Preheat the broiler.

Place a medium broiler-safe nonstick skillet over medium heat. Lightly mist the skillet with the olive oil spray. (I love the Pampered Chef - Lori Rabe to purchase yours) Add the onion, bell pepper and ham and cook 5 to 7 minutes, or until the onion and pepper are softened but not browned. Season with salt and pepper (keep in mind that you will be adding ham and cheese, so you won't need much salt.)

Turn the heat to medium-high and pour the egg substitute into the pan. Stir in the veggies and ham in the eggs until they are evenly distributed and the eggs are slightly scrambled, 1 to 2 minutes. Reduce the heat to medium. Continue to cook, continuously sliding a spatula all around the side of the frittata as far into the bottom as possible to loosen and gently lift the eggs slightly from the pan to prevent sticking, until the frittata is almost set but still runny on top, 4 to 6 minutes.

Remove the pan from the heat and sprinkle the cheese evenly over the top. Transfer the skillet to the oven and broil for 1 to 3 minutes, or until the cheese is melted and the egg is completely set. Cut the frittata into 4 equal wedges and serve.

Stephanie's suggests having with a piece of WHOLE wheat toast (perferably Esekial bread) and possibly honey.

PER SERVING: 142 calories, 22 g protein, 7 g carb, 2 g fat (2 g saturated), 13 mg cholesterol, less than 1 g fiber, 621 mg sodium

This recipe is from "The Biggest Loser Family Cookbook."

When you try it let me know.....also let me know if you have any recipes you would like to share.

I am proud to announce....

I am proud to announce that the
HAPPY HEALTHY Holiday Contest
was a complete
Most of the contestants LOST weight
and there is something to say about that when it comes to
Great job and looking forward to the

2009 Biggest Loser Season starts tonight

F3's Biggest Loser Contest

Starting Monday, January 12th will begin

F3's Biggest Loser Contest....

Each contestant will weigh-in on every Monday to be eligible for prizes.

It costs $15 and every contestant will receive a t-shirt.

Each week's winner will win a personal training session with
F3's own Stephanie Tucker.

The GRAND PRIZE winner will WIN $50 plus various prizes

Runner-up will WIN $25 plus various prizes.

Make a committment for a HEALTHY YOU this YEAR
and have FUN while you do it.

(weekly progress will be posted on the blog
unless contestant prefers not to show his/her progress)

Product of the week

Everyone knows that a good healthy breakfast is a GREAT way to start the day.

Not everyone has time to cook a healthy I found a healthy, great tastin' alternative.

It is called Nature's Path Organic favorite is the one with FLAX Seed....It is creamy and filling.....not to mention gooooooooooood tastin'. I put fresh or frozen blueberries in mine. I love it....
Another healthy tip - don't warm up anything in the microwave in a plastic container. There are some studies that is causes some cancer. So warm up your oatmeal in a glass or ceramic bowl. Let me know how you like it.....and again...I am always looking for healthy products that make your day easier...let me know if you have any....

Happy, Healthy HOLIDAY contest comes to an END

Monday, January 5th is the FINAL weigh-in for the

Each contestant paid their $5,
weighed in,
worked out,
watched what they ate over the holidays,

We will all know MONDAY!

To be eligible for prizes,
each contestant must come in and weigh with a F3 staff member
during the hours of 8-11 am or 4-7 pm.
2 pounds over the HOLIDAYS...

Surround yourself with POSITIVE people

Another hint to a good healthy life is......

You need to make sure that you surround yourself with people that are GOOD for you. That is in everything. WORK, FAMILY - (sometimes we can't help that...haha), ORGANIZATIONS... There is nothing worse than someone that is always complaining, griping, and moaning...

They will just bring you down...

There is a saying "You are only as strong as your leakest link!"
I want to change that to
"You are only as
as your weakest FRIEND!"

Be strong and to help you do that......



I hope everyone had a great and safe NEW YEAR'S. Now it is time to start off 2009 right.
Tell us your New Year's Resolution. If you write it down and tell someone else....
you will feel more obligated to keep to it.
Stephanie's RESOLUTIONS -
be a more hands on mom

be more organized

help in the community more

lose the rest of my weight (20 pounds)

eat better

make a point for date nights with my husband

tell us and let us know so we can help you
achieve them this year!

for all your nutritional supplements

Lose weight...Get healthy....and make MONEY

Healthy Tips - you HAVE to eat to LOSE weight

F3 Fitness Freaks