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..

Find your ideal weight

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

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.....

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.....

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.....

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

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.....

Biggest loser winner is.....

I am proud to announce that this week's

F3's BIGGEST LOSER again is

Brandon Freeze

(lost 14.8 pounds)

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

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.....