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!

What soft drinks are doing to your body...!

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

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..

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

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

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

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

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...