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

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...

BOSU Ball workout

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....

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....

Sexy Arms....

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

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....

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....

I DON'T have the time.....to workout....

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....

Look at those abs...

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..

Eating fundamentals.....

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

STICK to your workout

We all know that it is hard to find the time for a workout (or atleast) make time.... Here are some Tips that will help you STICK to YOUR WORKOUT.....

rise to the occasion - a couple days a week....get up an hour earlier than you would and workout. Many of you will wait to after work and there are so many more excuses after work. (need to cook, need to take the kids somewhere, feel guilty leaving my family.....and of course.....I AM TIRED)

keep a log - if you keep a log you are more likely to see you accomplishments and if you put an "x" on the days that you don't work 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....

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.....

LIFT SLOW......LOSE FAST

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.

Product of the Week - ZONE BARS

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

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....

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...

Shoes....get it RIGHT

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 -

Running Warehouse

Road Runner Sports

Run Tex

Running Shoes. com

A QUOTE to live by...

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

just a REGULAR committment" - Maura Kelly