Winners to recent F3 Contests.....

F3 is pleased to announce that
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...
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


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....


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

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 are more able to keep up with the "LAZY DAYS"...

bribe yourself - set maybe a goal...and give yourself a reward for meeting 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 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 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)
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


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

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

Product of the week

For breakfast or supper....I have a treat for you.....

Sweet Potato Pancakes....

I know that it doesn't sound good but they are the best and they are good for you. My family actually loves them and my little boy is PICKY.... You can get them at your area WHOLE FOOD store or even UNITED (even here in Childress has them). You will find them close the syrup. You can also have them with syrup or even organic honey.....

They are certified by the American Heart Association....and they taste good....

I am proud to announce that this week's
Brandon Freeze
(lost 4 pounds) Great job!
He won an official F3 t-shirt!
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...

Healthy Grab and go Snacks -

We all know that it is important to make healthy decisions when it comes to eating. It is also important for everyone to SNACK. Good snacks....not vending machine chips, cookies, or other temptations. Here are some snacks that help me keep full while trying to watch my weight.

  1. 60 calorie pudding snacks - Banana FUDGE is amazing - ONLY at WALMART

  2. Kellogg Protein Bar

  3. String cheese - they even offer this at SONIC

  4. 100 calorie bag of microwave popcorn sprinkled and tossed with dry RANCH dressing

  5. 1/2 c low-fat chocolate ice cream (Dryers - Slow Churned)

  6. handful of grapes (try freezin' them) - eat them while frozen

  7. Any of Cambell's on-the-go soups

  8. FiberOne bars - one of my favorites

  9. handful of nuts (almonds)

  10. any type of fruit

What are some of your favorite snacks that help you keep on track?

If you can't say something NICE....don't say...

We have all heard our mothers tell us.....

"if you can't say something NICE.....don't say ANYTHING at all"

I have started to understand that mothers know what they are talking about....

We can apply this to our own everyday life.

DO IT AT WORK... with your co-workers....

DO IT WITH YOUR KIDS.... try to say positive things....3 positives for 1 negative

DO IT WITH YOUR SPOUSE...."You look nice...thank you for helping me with the dishes..." (hint...hint...)

DO IT WITH YOUR FRIENDS....There is nothing better than hearing something nice about them or something that deals with that person...

DO IT WITH A STRANGER....Something that always gets to my when I say something nice to someone I don't even know....and their face just LIGHTS up....Even just a "GOOD MORNING or a HELLO!"
Again, surround yourself with positive, happy people....
it makes your life so much more enjoyable and HAPPY...

Recipe of the week.....Sweet Potato Fries

1/2 pound sweet potatoes, cut into 1/4"-thick sticks
1 tablespoon grated reduced-fat Parmesan cheese
1/2 teaspoon extra-virgin olive oil
1/8 teaspoon garlic powder
1/8 teaspoon paprika
pinch of cayenne
salt, to taste
pinch of ground black pepper
ketchup (optional)

Preheat the oven to 450 degrees.
In medium bowl, toss the potatoes, cheese, olive oil, garlic powder, paprika, cayenne, salt, and black pepper.

Place the potatoes in a single layer on a medium nonstick baking sheet. Bake for 8 minutes. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browner in spot. Serve immediately, with ketchup, if desired.

Makes 1 serving.... 249 calories, 5g protein, 49 g carbs, 4 g fat, 8 mg cholesterol, 7 g fiber, 238 mg sodium

Recipe is from the Biggest Loser Cookbook

F3's Biggest Loser winner this week is.....

I am proud to announce that this week's
(lost 4 pounds) Great job!
He won an official F3 t-shirt!
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...

for all your nutritional supplements

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

Healthy Tips - you HAVE to eat to LOSE weight

F3 Fitness Freaks