Upon enrollment at LALANNE FITNESS, each student is given a "SUCCESS JOURNAL". You are also given two choices, KEEP IT or do not keep it. If you are one of those individuals that just haven't got around to it...

Lets take a look at three reasons why this is so important:
1. MEASURING IMPROVEMENTS in performance! Timing and recording our 'Workout of the Day', allows us to see (faster times) when these workouts are repeated. Tracking the amount of weight, quality of movement and how you feel during the workouts is all very important information.
2. NUTRITION ACCOUNTABILITY! If you are trying to decrease your bodyfat, increase muscle tone and CHANGE the shape of your body, keeping a food journal and recording your food choices will give you and your coach (ME) something to look at when making adjustments.
3. SETTING GOALS! Writing down your short and long term goals will allow you to keep your "eye's on the prize".

Every week I am thrilled to hear from students that have reached goals. To date, there are over 25 individuals which have lost up to 46 pounds of bodyfat since their first day. All of them KEEP A JOURNAL. Start today HERE!

Alwyn records the WOD time in his "Success Journal".

Workout of the Day
"MICHAEL"
In honor of Navy Lieutenant Michael
McGreevy, 30, of Portville, NY, who
was killed in Afghanistan June 28,
2005.
Three rounds for time:
Run 800 meters
50 back extensions
50 sit-ups

"Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life eight years ago, I tell them that absolutely the most important thing was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming." -Anthony Robbins

MARIBEL


MARCUS


Workout of the Day
Four rounds for time:
Run 400 meters
50 Squats

"We can change our lives. We can do, have, and be exactly what we wish." -Anthony Robbins

WOW...What an AMAZING experience!

THANK YOU to everyone who registered, raised funds(min. $150) and participated in FIGHT GONE BAD III. You all did a great job making it happen! If you are a student at LALANNE FITNESS and were unable to, or chose not to participate in this year's "Fight Gone Bad" event... you missed a great fight! The effort, energy, camaraderie and collectivity was at an all-time high here at the gym. Several students were inspired by loved ones who unfortunately lost a battle with prostate cancer. We came together for ONE DAY(annual fundraising event), ONE WORKOUT(Fight Gone Bad) & ONE PURPOSE(Prostate Cancer Research)... Congrats to everyone, we are all winners!

Calvin provided 'suffering' support to Marcus !

Workout of the Day
"FIGHT GONE BAD"
Three rounds, for reps
(calories on rower):
20 lb wall-ball, 8’ target
75 lb sumo-deadlift high pull
20” box jump
75 lb push-press
Row
One five minute round is comprised
of one minute at each station. One
minute of rest is allowed between
rounds. Clock does not stop
between exercises or rounds. Each
round is scored by the sum total of
reps. Score=Total reps



When I hear somebody sigh, "Life is hard", I am always tempted to ask, "Compared to what?" -Sydney J. Harris

"I am a fitness trainer. My practice is more than just a job; it is my passion. My clients are my top priority and their successes are my life’s work—I am a professional. On the surface, my job is to shepherd my athletes (I view all my clients as athletes regardless of their age or ability) toward physical prowess, but I recognize a purpose to my efforts and an impact on my athletes that transcends the physical."-Greg Glassman

Our success is measured one day at a time!

Workout of the Day
Five rounds for time:
Row 500 meters
21 Kettlebell Swings
12 Ring Dips (ring push-ups)

"No one can defeat us unless we first defeat ourselves." -Dwight Eisenhower

Today we celebrate the birthday of a true American icon, Jack LaLanne. "The Jack LaLanne Show", which ran for 35 years, was the longest running television show in history!

..........

Over the years his amazing feats of physical strength and fitness include: as reported on Jack LaLanne's website, and as documented contemporaneously when they happened:
1954 (age 40): Jack swam the entire length of the Golden Gate Bridge in San Francisco, underwater, with 140 pounds of equipment, including two air tanks. A world record.
1955 (age 41): Jack swam from Alcatraz Island to Fisherman's Wharf in San Francisco while handcuffed. When interviewed afterwards he was quoted as saying that the worst thing about the ordeal was being handcuffed, which reduced his chance to star jump significantly.
1956 (age 42): Jack set a world record of 1,033 push-ups in 23 minutes on You Asked For It, a television program with Art Baker.
1957 (age 43): Jack swam the Golden Gate channel while towing a 2,500-pound cabin cruiser. The swift ocean currents turned this one-mile swim into a swimming distance of 6.5 miles.
1958 (age 44): Jack maneuvered a paddleboard nonstop from Farallon Islands to the San Francisco shore. The 30-mile trip took 9.5 hours.
1959 (age 45): Jack did 1,000 pull-ups and 1,000 push-ups in 1 hour, 22 minutes. His well-known white German shepherd, Happy, was born this year, the same year The Jack LaLanne Show went nationwide.
1974 (age 60): For the second time, Jack swam from Alcatraz Island to Fisherman's Wharf. Again, he was handcuffed, but this time he was also shackled and towed a 1,000-pound boat.
1975 (age 61): Repeating his performance of 21 years earlier, Jack again swam the entire length of the Golden Gate Bridge, underwater and handcuffed, but this time he was shackled and towed a 1,000-pound boat.
1976 (age 62): To commemorate the "Spirit of '76", United States Bicentennial, Jack swam one mile in Long Beach Harbor. He was handcuffed and shackled, and he towed 13 boats (representing the 13 original colonies) containing 76 people.
1979 (age 65): Jack towed 65 boats in Lake Ashinoko, near Tokyo, Japan. He was handcuffed and shackled, and the boats were filled with 6,500 pounds of Louisiana Pacific wood pulp.
1980 (age 66): Jack towed 10 boats in North Miami, Florida. The boats carried 77 people, and he towed them for over one mile in less than one hour.
1984 (age 70): Once again handcuffed and shackled, Jack fought strong winds and currents as he swam 1.5 miles while towing 70 boats with 70 people from the Queen's Way Bridge in the Long Beach Harbor to the Queen Mary.
1992 (age 78): Jack received the Academy of Body Building and Fitness Award.
1994 (age 80): Jack received the State of California Governor's Council on Physical Fitness Lifetime Achievement Award.
1996 (age 82): Jack received the Dwight D. Eisenhower Fitness Award.
1999 (age 85): Jack received the Spirit of Muscle Beach Award.
2002 (age 88): Jack received a star on the Hollywood Boulevard Walk of Fame.
2004 (age 90): Jack celebrated his 90th birthday in New York, San Francisco, and Los Angeles. ESPN Classic ran a 24-hour marathon of the original Jack LaLanne television shows.
2004 (age 90): Jack became the official spokesperson for Covenant Reliance Producers, LLC, a Financial Marketing Organization based in Nashville Tennessee
2005 (age 91): Jack received the Jack Webb Award from the Los Angeles Police Department Historical Society, the Arnold Classic Lifetime Achievement Award, Interglobal's International Infomercial Award, the Freddie, and the Medical Media Public Service Award, and he was a Free Spirit honoree at Al Neuharth's Freedom Forum.

I am honored to speak from the same platform with a man who has made such a difference in our world!

"Jack LaLanne Live" can be heard every Monday @ 9am on Voice America Health and Wellness Network.

Workout of the Day
"Jack LaLanne"
For time:(Four man team)
1,000 Pull-Ups
1,000 Push-Ups
Partition the Pull-Ups and Push-ups as needed between the four athletes.
Only one athlete is allowed to work at a time!

1959 (age 45): Jack did 1,000 pull-ups and 1,000 push-ups in 1 hour, 22 minutes. His well-known white German shepherd, Happy, was born this year, the same year The Jack LaLanne Show went nationwide.

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people” -Nido Qubein

The snatch balance requires and develops speed, accuracy, timing, agility, and balance. Before performing the snatch balance with any weight, lifters must know how to properly “miss” if the bar lands outside the ideal receiving position overhead. Lifters may eventually use moderate to heavy weights in the snatch balance. I have found that the snatch balance builds great confidence in moving under and fixing heavy loads in the receiving position. -CF Journal

.........

Workout of the Day
"SNATCH BALANCE"
1, 1, 1, 1, 1, 1, 1, 1, 1
Find your one rep. max. x 9

"Risks must be taken, because the greatest hazard in life is to risk nothing." - Leo Buscaglia