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!

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…

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

SIT UP STRAIGHT!!

It makes you feel better about yourself....

you show more confidence....

easier to breathe....

look taller and skinnier.....

it is better for you

and best of all....

YOU LOOK GREAT!!!

Steph' HEALTH AND FITNESS challenge

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

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

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

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

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

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

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

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

NEW CLASSES and INSTRUCTORS

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

NEW/OLD/FUTURE F3 Fitness FREAKS...

Bring in the NEW YOU!

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

donuts, demons, desire, and F3

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

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

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

We are also giving away a 3 month membership!

THANKS TO ALL OUR F3 FAMILY

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

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

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

F3 Biggest LOSER contest

F3 Biggest LOSER contests

starts Monday, Sept 14th





The contest will be for 6 weeks...

You will be ONLY eligible for PRIZES and T-shirt

if you weigh-in EVERY MONDAY..

to register for this contest it will cost you

ONLY $10



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

will also start on MONDAY, Sept 14th

at NO CHARGE..

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



Aerobic Ladies (Claude, Panhandle, and Groom )

THIS CONTEST IS ALSO FOR YOU...

We will weigh-in starting Tuesday, Sept 15th

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

the rules also go to you...

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

you will have to weigh-in and attend the class

EVERY TUESDAY...

PRODUCT THAT WILL CHANGE YOUR LIFE

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

OIL OF OLAY Moisturizer with sunscreen....

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

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

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

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

Relay for Life Race Results

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

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

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

1 Mile

Brooke Olson

Hannah Novack

Joe Renfro
Stacey Throne
Janet Pierce

21 day Challenge T-shirts are now available at F3

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

21 Day Challenge.....

Your FREE t-shirts are ready....

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

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

Product of the week......

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

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

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

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

Childress Relay for Life 5K Race

Childress Relay for Life 5K Race

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

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

21 day challenge is FULL - BLOWN

I am excited to announce that

51 F3 FITNESS FREAKS pledged to take

F3's 21 day FITNESS CHALLENGE....

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

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

You can DO IT...

step up to the challenge

TAKE THE 21 day CHALLENGE

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


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

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


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


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

BIGGEST LOSER FINALE.....

Congrats to

BRANDON FREEZE

for being F3's Biggest Loser

lost 31 pounds

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

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

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

Easy and Fast sweet Potato RECIPES...

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

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

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

ENJOY....

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

Wear some GREEN to RAISE some GREEN

Wear GREEN to raise some GREEN

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

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

Make sure you sign in on the GREEN SHEET….

Who said it doesn’t pay to workout….

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