.....because FITNESS should be FUN

F3 and friends present JINGLE BELL RUN

2010-11-29T09:39:00.000-08:00

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

2010-07-21T16:09:00.000-07:00

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

2010-07-12T08:00:00.001-07:00

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

2010-07-10T13:55:00.000-07:00

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

2010-07-08T14:00:00.000-07:00

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....

2010-06-28T11:21:00.000-07:00

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!

2010-06-23T06:18:00.000-07:00

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….

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

2010-03-24T13:08:00.000-07:00

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.

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

2009-12-27T16:25:00.000-08:00

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

2009-12-23T19:58:00.000-08:00

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

2009-12-22T07:20:00.000-08:00

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

2009-12-10T10:30:00.000-08:00

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

2009-11-02T20:00:00.000-08:00

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...!

2009-11-02T19:27:00.000-08:00

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

2009-09-13T19:15:00.001-07:00

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..

2009-08-28T06:45:00.001-07:00

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

2009-08-27T06:19:00.001-07:00

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

2009-08-27T05:55:00.000-07:00

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

2009-08-17T07:14:00.000-07:00

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

2009-08-17T07:08:00.000-07:00

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...

2009-08-17T06:43:00.000-07:00

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

2009-06-09T19:32:00.000-07:00

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

2009-05-29T11:29:00.000-07:00

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

2009-05-25T06:44:00.000-07:00

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......

2009-05-25T06:37:00.001-07:00

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

2009-04-29T09:35:00.000-07:00

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

2009-04-20T06:04:00.000-07:00

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...

2009-04-13T11:12:00.000-07:00

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

2009-04-09T20:09:00.000-07:00

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….

2009-04-08T17:25:00.000-07:00

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...

2009-03-30T07:42:00.000-07:00

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

2009-03-30T07:24:00.000-07:00

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

2009-03-30T06:31:00.000-07:00

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

2009-03-24T06:09:00.000-07:00

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...

2009-03-22T18:50:00.001-07:00

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

2009-03-22T18:33:00.000-07:00

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

2009-03-14T07:07:00.000-07:00

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

2009-03-13T07:50:00.000-07:00

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....

2009-03-13T06:27:00.000-07:00

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

2009-03-11T12:13:00.000-07:00

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....

2009-03-10T14:11:00.000-07:00

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?

2009-03-09T15:43:00.001-07:00

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....

2009-03-09T15:12:00.000-07:00

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....

2009-03-05T09:40:00.001-08:00

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...

2009-03-02T06:33:00.000-08:00

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

2009-03-01T19:49:00.000-08:00

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

2009-03-01T17:03:00.000-08:00

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.....

2009-03-01T16:12:00.000-08:00

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.....

2009-02-25T13:07:00.000-08:00

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.....

2009-02-24T06:10:00.001-08:00

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

2009-02-23T06:07:00.000-08:00

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....

2009-02-19T13:09:00.000-08:00

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.....

2009-02-17T19:32:00.000-08:00

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

2009-02-15T12:16:00.000-08:00

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.....

Product of the week

2009-02-15T12:02:00.000-08:00

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....

2009-02-12T08:59:00.000-08:00

I am proud to announce that this week's
F3's BIGGEST LOSER is
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 -

2009-02-06T13:06:00.000-08:00

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.

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

Kellogg Protein Bar

String cheese - they even offer this at SONIC

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

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

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

Any of Cambell's on-the-go soups

FiberOne bars - one of my favorites

handful of nuts (almonds)

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...

2009-02-05T10:16:00.000-08:00

ANYTHING AT ALL.....

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 heart...is 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

2009-02-02T17:12:00.000-08:00

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.....

2009-02-02T17:05:00.000-08:00

I am proud to announce that this week's

F3's BIGGEST LOSER is

ERIK KIRKPATRICK

(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...

product of the week - Banana - Fudge Sugar FREE pudding

2009-01-30T12:37:00.000-08:00

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....

BANANA - FUDGE SUPREME

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

2009-01-30T09:57:00.000-08:00

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

JUST 4 FUN LOVE Run

5K or walk/run

VALENTINE'S DAY

(Saturday, Feb 14th)

at 9 am

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

The cost is NOTHING....it 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 funfamilyfitness@yahoo.com

or call 937-3330...

LIFT SLOW......LOSE FAST

2009-01-30T05:43:00.000-08:00

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

"SLOWER the BETTER.."

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.

ZONE BAR RECALL

2009-01-28T17:54:00.001-08:00

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......

2009-01-28T17:05:00.000-08:00

I am proud to announce that this week's
F3's BIGGEST LOSER is
GINGER WILSON
(lost 6.4 pounds) AWESOME!
She won a Personal Training Session with F3's own
STEPHANIE TUCKER!

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...

see you for aerobics

2009-01-28T10:58:00.000-08:00

Yoga BOOTY ballet

today at 4:15 pm

hope to see you there!

Due to bad weather....

2009-01-27T18:30:00.000-08:00

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....

2009-01-27T06:00:00.000-08:00

"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!

2009-01-26T10:00:00.000-08:00

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...

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

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

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...

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 remember....be realistic....

and make it a REALITY!

I want to thank everyone....

2009-01-24T21:08:00.000-08:00

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....

2009-01-23T17:04:00.000-08:00

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 know....it 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

2009-01-23T11:40:00.000-08:00

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

Eat BREAKFAST....EVERY DAY!

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

2009-01-23T05:46:00.000-08:00

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.

DRINK LOTS OF WATER

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 days....so 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 results.....you 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.

TRY IT AND LET ME KNOW HOW YOU LIKE IT...

16 BRAVE souls....

2009-01-22T13:25:00.000-08:00

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....

for YOGA BOOTY BALLET....

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"

2009-01-21T05:53:00.000-08:00

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.

This recipe is from THE BIGGEST LOSER FAMILY COOKBOOK.

F3's Biggest Loser this week....

2009-01-20T19:37:00.001-08:00

I am proud to announce that this week's

F3's BIGGEST LOSER is

AMBER CABLER

(lost 7 pounds) AWESOME!

She won a Personal Training Session with F3's own

STEPHANIE TUCKER!

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...

Shoes....get it RIGHT

2009-01-19T07:44:00.000-08:00

When it comes to working out....

YOUR SHOES are an IMPORTANT

if not the MOST IMPORTANT ELEMENT!

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...

2009-01-18T08:11:00.000-08:00

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

just a REGULAR committment" - Maura Kelly

TURKEY PEPPERONI

2009-01-17T08:21:00.000-08:00

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

HOLY COW....

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)

Body CLEANSES...

2009-01-17T07:10:00.000-08:00

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...

Lemonade Cleanse

Homemade Detox Recipes for Cleansing

Healthy Recipe that the WHOLE family will ENJOY

2009-01-16T05:47:00.000-08:00

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

PIZZA BURGERS

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

This recipe is from THE BIGGEST LOSER FAMILY COOKBOOK.

Be Positive!

2009-01-15T14:25:00.000-08:00

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......

TRY IT!

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

2009-01-13T10:49:00.000-08:00

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 walk.....do 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

2009-01-12T17:40:00.001-08:00

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

KITCHEN SPRITZER

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

2009-01-12T17:27:00.000-08:00

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

2009-01-09T11:00:00.000-08:00

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.

DON'T FORGET TO SIGN-UP!

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...

2009-01-07T19:39:00.000-08:00

After 9 months of pregnancy and 6 months of being a mother to a newborn......it 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

2009-01-07T18:08:00.000-08:00

Wild West Frittata

Ingredients

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 - pump....call 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....

2009-01-07T06:54:00.000-08:00

I am proud to announce that the

HAPPY HEALTHY Holiday Contest

was a complete

SUCCESS....

Most of the contestants LOST weight

and there is something to say about that when it comes to

the HOLIDAY SEASON...

Great job and looking forward to the

F'3 BIGGEST LOSER CONTEST results...

2009 Biggest Loser Season starts tonight

2009-01-06T13:03:00.000-08:00

F3's Biggest Loser Contest

2009-01-04T16:30:00.000-08:00

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

2009-01-04T13:40:00.000-08:00

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

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

It is called Nature's Path Organic Oatmeal....my 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

2009-01-03T11:46:00.000-08:00

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

HAPPY HEALTHY HOLIDAY CONTEST...

Each contestant paid their $5,
weighed in,
worked out,
watched what they ate over the holidays,
OR NOT!!!

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.
AND YOU CAN NOT GAIN MORE THAN
2 pounds over the HOLIDAYS...

Surround yourself with POSITIVE people

2009-01-01T08:21:00.000-08:00

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

SURROUND YOURSELF with

POSITIVE people

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

STRONG

as your weakest FRIEND!"

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

FIND PEOPLE THAT MAKE YOU THE BEST YOU CAN BE...

TELL US YOUR New Year's RESOLUTIONS!

2009-01-01T07:45:00.000-08:00

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

NOW WHAT ARE YOURS?

tell us and let us know so we can help you

achieve them this year!

STICK-WITH-IT TIPS

2008-12-31T06:53:00.000-08:00

It is hard to start a NEW LIFE CHANGE when it comes to DIET and WORKING OUT....
here are some things that might help....

Don't deny yourself - If you like ice cream......eat some....either have a smaller amount than you usually have....or find a healthier substitute......I love DRYERS slow churn....it has 1/2 the calories....and takes GREAT...

CHOOSE wisely - Don't feel up on empty calories - Candy has empty calories...but exchange it for a ORGANIC apple, string cheese (did you know that Sonic has string cheese....can't say you can't get a quick snack)

EAT - Food is Fuel for your body....you got to eat....watch your portions....make a fist.....that should be a serving size.....You should have a serving of - COMPLEX CARBS, PROTEIN, FRUIT AND VEGGIES..... 5-6 times a day.....that sounds like a lot...but it works....If you can't have a meal...try a ZONE or POWERBAR....

LIVE-IN the MOMENT - Don't worry about tomorrow or the future...just worry about today

DINE-IN - Cook at home - you eliminate lots of butter and you can control your portions...and if you can't..... opt for slimming options....."Hold the mayo"....order fruit or yogurt instead of french fries....don't pour on the salad dressing....just dip your fork in the dressing and then get your salad on the fork....

DON'T just use the scale as your SCALE - Use how you feel, how your clothes are fitting, and just your overall health for your measurement if you don't see your weight changing on the scale.

MONITOR YOURSELF REGULARLY - Some people weigh every week....just to keep on track

STOP MINDLESS EATING - Eat just when you are sitting down - DON'T GRAZE

SET an EXERCISE MINIMUM - I just read about this one....but I LIKE IT - When you start, tell yourself, no matter what, I had to exercise for at least 20 minutes a day, four days a week. (or whatever makes it work with you) Once you meet that goal, you will probably want to do more.

KEEP A WELL STOCKED KITCHEN - With healthy snacks such as WHEAT BREAD (if you don't want to use the ESEKIAL bread, then make sure that you find wheat bread that doesn't use the word "ENRICHED" in the ingredients) YOGURT, GRANOLA BARS, PROTEIN BARS, SUGAR-FREE PUDDING, STRING CHEESE, and NUTS

FIND A PARTNER - Whether it is a friend or spouse, it makes it easier to accomplish your goals if you have someone to hold you accountable. I know since Toby has started eating better, it sure makes me keep to my guns. If you don't have a partner....consider this blog and myself your partner.....I will make you accountable....

Do you have anything that helps you STICK WITH IT?

Kick your butt - Playlist

2008-12-30T07:09:00.000-08:00

I noticed a lot of members and people getting IPOD's for Christmas...me included....so I did some research on GREAT WORKOUT SONGS....

Running -

"The Shock of the Lightning" - Oasis

"Forever" - Chris Brown

"My Apocalypse" - Metallica

"Damaged" - Danity Cane

"Boots of Chinese Plastic" - The Pretenders

"Womanizer" - Britney Spears

"Disturbia" - Rihanna

"I Don't Care" - Fall out Boy

"The Right Life" - Seal

"Gettin' Up" - Q-tip

"Feedback" - Janet Jackson

What are your TOP 2 songs on your playlist?

Bring in the NEW YOU

2008-12-29T20:24:00.000-08:00

F3 is offering you and a friend (or family member)

an offer you can't refuse....

When you become a member at F3, you will receive a

FREE

month membership

to give to a friend (or a family member).*

It has been proven that you are more likely to achieve your goals, whether fitness inspired or not, when you do it with a partner...

*offer only good with an EFT membership - cheapest membership F3 offers

(940) 937-3330

funfamilyfitness@yahoo.com

or come by at Gateway Center next to Blackburn's

offer ends January 2009

Your WINTER Weather WORKOUT Plan

2008-12-29T18:20:00.001-08:00

Our bodies know that cardio is good for us......but it is another story when it comes to our minds....A simple way to keep your mind and body on the same page and BLAST Calories.....

MIX UP YOUR ---

SPEED,

DISTANCE,

STRIDE....

Hit the treadmill, bike, or elyptical

ACTIVITY INCLINE MPH TIME (mins)
Warm-up----- 0%---- 3.5-------- 5
Slow Jog------ 1%--- 4.5-5 -------5
Walk ---------0%---- 3.5--------- 1
Moderate Jog -2%--- 5.-6. --------4
Walk ----------0% ---3.5 ---------1
Run----------- 3% --5.5 - 6.5 -----3
Walk---------- 0%--- 3.5 ---------1
Run----------- 4%-- 6. - 7. --------2
Walk ----------0% ---3.5----------1
Run---------- 4-5% --6.5 - 7.5---- 1
Cool Down -----0% ---3.5--------- 6

total 30 mins

PRODUCT of the DAY that makes FITNESS or HEALTH easier!!!

2008-12-29T18:07:00.000-08:00

This is my saving grace when it comes to BREAD and Carbs. If you have to have bread this is your answer to your prayers. You can find it in the UNITED SUPERMARKETS freezer department. The bread is an excellent source of fiber and carbs with all the benefits but not all the bad effects that most carbs give you....

for more details....
go to foodforlife

And always.....DRINKS LOTS OF WATER.....