F3 and friends present JINGLE BELL RUN

Jingle Bell RUN Results

23:14:00 - Jessica Nelson - Childress, Tx
24:29:00 - Toby Tucker - Claude, TX
24:55:00 - Zach Detwiller - Amarillo,Tx
25:30:00 - Lauren Moses - Fort Collins, CO
25:43:00 - Amie Thomas - Childress, TX
26:43:00 - Moe Albert - Childress, TX
27:46:00 - Mark Love - Murphy, TX
27:46:00 - Scott Love - Aubry, TX
27:55:00 - Amber Henderson - Childress, TX
28:02:00 - Justin Botos - Childress, TX
28:15:00 - Meagan Inman - Childress, TX
28:26:00 - Erik Kirkpatrick - Childress, TX
32:44:00 - Ahni Ball - Irving, TX
32:44:00 - Donald Ball - Irving, TX
32:53:00 - Sarah Quisenberry - Lubbock, TX
32:53:00 - Jill Reynolds - Panhandle, TX
also competed Betty Ball of Childress, TX; Lucinda Simmons of Childress, TX; and 5 year old Shadrach Ball of Irving, TX


We are proud to announce that we raised $1290 for CHILDRESS TOYS FOR TOTS -

thanks to all the runners and the following sponsors -

Fun Family Fitness, the Locker Room, Jason Horton, CPA, The Childress Index, Chad Holland Real Estate, Silas Ragsdale Insurance, United Supermarkets, Hop, Skip and a Jumper, Walmart, Childress Banking Center, Blackburns Clothiers, CRMC, and First Bank and Trust.



THANKS FOR MAKING THIS A GREAT SUCCESS - watch for more details about upcoming RACES

GRAND OPENING for INNOVATIVE Nutrition

Come out for great deals, FREE samples, door prizes!

Learn from one of AMARILLO'S Best Nutrition MEN
He specializes in Weight Loss, Muscle Gain, and Weight GROWTH
Come and meet JJ - ask those questions that you need and want to know -

FRIDAY, JULY 30th

2:30 - 6:30 pm
at FUN FAMILY FITNESS in DUMAS

(829 C N DUMAS AVE)

ALSO - F3 will be offering a one-day ONLY special for those that come out...

for more information check us out on FACEBOOK or check out the event at http://www.facebook.com/?sk=events#!/event.php?eid=136656309701001

...You don't have to be a F3 member

to come and see what INNOVATIVE NUTRITION has to offer -
for more information call - (806) 934-4405 or
Stephanie personally at (806) 231-9620

......because FITNESS should be FUN and INNOVATIVE!

INNOVATIVE NUTRITION

F3 is proud to announce that

INNOVATIVE NUTRITION

is OPEN

in DUMAS!

(in the FOYER of F3 in Dumas)



They will offer all your nutritional supplements,
weight loss supplements,
WHEY protein drinks and shakes, vitamins, and much more.



Come in and see what all the excitement is all about.

Mustang 5K - presented by Claude Booster Club

The Claude Booster Club presents for FIRST ANNUAL MUSTANG 5K and 1 Mile Fun Run/Walk.


JT Christian (Claude) 1M 6:44
Allison Justice (Claude) 1M 8:34
Rit Christian (Claude) 1M 9:42
Katy Kirkpatrick (Childress) 1M 9:47
Shay Christian (Claude) 1M 10:02
Kaitlyn Tucker (Claude) 1M 10:59
Caden Tucker (Claude) 1M 11:12



Jackie Cannon (Amarillo) 5K 21:08
Vincent Surace (Amarillo) 5K 22:45
Lane Oles (Claude) 5K 23:36
Toby Tucker (Claude) 5K 23:53
Beth Petty (Amarillo) 5K 24:39
Chrisee Fletcher (Claude) 5K 25:43
Kelsee Roberts (Claude) 5K 28:52
Liz Austin (Wheeler) 5K 29:00
Martha Jo Roberts (Claude) 5K 29:15
Taylor Fouquet (Claude) 5K 33:35
Kelly Baker (Ulysses, KS) 5K 33:40
Samantha Weinheimer (Claude) 5K 33:58
Brandy Fox (Claude) 5K 35:03
Errin Minkley (Lubbock) 5K 36:20
Megan Minkley (Amarillo) 5K 36:21
Karla Minkley (Claude) 5K 36:23
Kristen Vandespyker (Amarillo) 5K 36:23
Sean Fox (Claude) 5K 38:49
Stephanie Hugg (Amarillo) 5K 39:30
Allison Justice (Claude) 5K 47:17
Jacob Lara (Claude) 5K 47:18

Also, thanks for our sponsors that made this event possible: Fun Family Fitness, Claude Athletic Boosters, Mike Foster, The Claude News, Waddell Ranch, Texas Quality Sales and Equipment, and Rit Christian, CPA. We appreciate your continued support.

Also, thanks to all the participants and supporters that came out for the great event. Save the date for next year - SAME PLACE, SAME DATE, and SAME GREAT CAUSE.

Free Training Session

I want to offer the first 25 people to email me at
funfamilyfitness@yahoo.com or f3dumas@yahoo.com
a
FREE TRAINING SESSION
with Stephanie Tucker

Get the RESULTS that you have been wanting -
Now with A PLAN and HELP!

offer to all past and present F3 Fitness Freaks !

Email me - your name - cell phone number - email address

ANNOUNCEMENT coming SOON - F3's 21 day challenge....

Are YOU up for IT?

CAN YOU HANDLE IT?

Studies have shown that if you do anything for 21 days (times) in a row....

YOU train your body to take that TASK and turn it into a HABIT...

So I challenge you to make FITNESS a HABIT....not a TASK....

Watch for more details about how to register ....

to ACHIEVE...

and RECEIVE a

F3 T-shirt

No MORE excuses - YES YOU CAN!

No MORE excuses –

We have all said…..

”I don’t have time....... to workout….. cook a meal….. and take care of myself..”

But YES you do….

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 or personal healthy 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....try even to plan your week with a to-do list…Some days might have less so you can spread some out.

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...Bluetooth has become my friend…I make business and personal calls while I am on the road. It is a
safe and great way to use those “hours” in the car that we all have.

3. Maximize your weekends - a lot of people take off the weekend from the gym and your healthy habits.....(you can...but make sure that you do not forget how hard it is to regain what you might have lost during those few days)....
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....Cook some healthy meals for the upcoming week. Also, use the weekends to get some much needed rest.

Enjoy the time that you have with your family and friends…but don’t forget about YOU!

4. Monitor your EMAIL and (FACEBOOK) 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... Facebook and email has become an important way to communicate now. I, myself, find that I spend way too much time on it….So I try very hard to spend as little time on it as possible.

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. Try your local stores that offer healthy take-home and cook casseroles or other family friendly meals. Also, I am a huge fan of $5 foot-long SUBWAYS.

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) It also increases your metabolism and gives you some “PEP” to your step. I love how I feel when I wake up early…have my workout in....before the family is up. My family time is precious, so I schedule my workouts when they are sleeping and do not even know I am gone. Also, I won’t make excuses during the day to miss a workout. Use the morning or your workout time to honor you. You have to take care of yourself.

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.....

8. MAKE TIME FOR PRAYER and REFLECTION …. When you make time for HIM, he will make time for you. Use your time cooking a meal, working out, riding in the car, or etc. to meditate, pray, listen to Christian music or bible studies, read the Bible or other motivation pieces….

If you have any other tips....share with us....

You can do all things….when HE is the focus of your life.

He wants a STRONG, HEALTHY Christian to help HIM spread HIS word.

HE needs YOU….so HE can LIVE through YOU…

LUNCH .....it is

In a perfect world, we would have all the time we need AND would have a choice of healthy foods at your fingertips that are convenient. Well, if you are like me I DO NOT have lots of time to prepare meals and not everything that is convenient is good for us. This verse makes me think and rethink what I am doing to help keep my family and friends both healthy and happy.

Here at some tips to help make a healthy lunch.
Choice a day during the week to prepare your lunches ahead of time and store in the freezer or frig. Some ideas are:
- Cook some chicken breasts on the grill or oven and slice or store whole. You can use these on sandwiches, salads, or in low fat wraps.
- Make extra when you cook meals and store the extra for times that you don’t have as much time. For example, I like to cook extra spaghetti meat sauce and store it.

Make your meals a day ahead. Pre-pack your lunch while cleaning up dinner dishes or regrouping for the next day. You will also feel so relieved the next day with your lunch planned and ready to go. I recommend you storing in glass when possible. That way it is safe to reheat without transferring food to another dish. DO NOT reheat food in the microwave in plastic containers.

Meal replacement bars are also a healthy and fast option. I carry one in my purse or car, so if I come out of a late meeting or in the car, I will grab it instead of stopping at fast food restaurant and eat something that I will regret. Again, my favorites are ISAGENIX, Luna, and Clif energy bars.

Fun, easy, and creamy Protein shakes are such a great option for anytime of the day. I prefer mine with frozen fruit, fresh fruit, or even peanut butter. You can blend them up at work and it will keep you fulfilled the entire afternoon. My favorite and it will be yours, is either a Chocolate or Vanilla ISAGENIX shake.

Pre-cut and pre-wash you veggies and fruit. You can use this as a healthy addition.

And if you have to use sandwiches as your option here are some guaranteed tips to keep you on your pathway to health.
- Try to use fresh meat. Stay away from processed sandwich meat
- Use mustard instead of mayo
- Use 2% cheese if you must have cheese
- WHOLE WHEAT BREAD – Ezekiel bread is the best idea
- Load up with TONS of VEGGIES – it will make you feel like you are eating more – I DARE you to try a VEGGIE sandwich from SUBWAY – You will be surprised how much you will like it
- Add a side of fruit salad instead of chips or at least BAKED chips

Your challenge for this month is simple…take one week at a time…choice one of the above and use that option the entire week. For example, pre-make your lunch(es) the night before for the entire week. That also is a great idea for the entire family. If that option doesn’t work for you try another one. If it is does work, keep using that same choice and add another one. Keep building on it and it will become a habit and a way of life.

Email me at funfamilyfitness@yahoo.com with any questions or add me on FACEBOOK. I want to know how your challenges are going.