Ok... Who's been to the TRACK recently? Well, it's time to head back to your local high school track for some training and conditioning! I recommend at least one TRACK NIGHT per week for the next 6 weeks... If you grab a few friends (see photos below) it can be fun! Some of you should be thinking about how to handle "NANCY" next month. When you get to the track, be creative with your workout instead of jogging slowly around the loop. Here are tons of short, high-intensity CrossFit workouts that you can do anywhere!



Check out ALEX looking strong and steady on the OVERHEAD SQUATS below!



Glycemic INDEX and Glycemic LOAD

Choosing low glycemic carbs that produce only small fluctuations in your blood sugar and insulin levels is important to weight-loss, long-term overall health and reducing your risk of heart disease and diabetes. In most cases, the Paleo Diet is naturally low-glycemic.

The glycemic INDEX ranks foods according to their effect on our blood sugar levels, telling us only how rapidly a particular carbohydrate can raise blood glucose levels. The higher the number, the greater the blood sugar response. A glycemic index (GI) of 70 or more is considered high, a GI of 56 to 69 is medium, and a GI of 55 or less is low. But the GI does not tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on your blood sugar. That is where glycemic load comes in.

The glycemic LOAD is a relatively new way to assess the impact of carbohydrate consumption on the body, giving a more complete picture. The glycemic load is important because it tells you if a high glycemic index food, consumed in small quantities, would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, the carbohydrates in watermelon have a high glycemic index. But there isn’t a lot of it in an average serving, so watermelon’s glycemic load is relatively low. A glycemic load (GL) of 20 or more is considered high, a GL of 11 to 19 is medium, and a GL of 10 or less is low. Foods that have a low GL almost always have a low GI. Foods with a medium or high GL range from a very low to a very high GI.

Workout of the Day
Deadlift 1, 1, 1, 1, 1, 1, 1 rep max

"Food will be the most powerful drug you will ever take because you are using this drug at least three times a day for the rest of your life. Thus your diet can be your greatest ally or worst enemy because the hormonal rules for humans haven't changed in the past 150,000 years, and they probably won't change tomorrow."-Dr. Barry Sears

PALEO RECIPE
"Cinnamon Garlic Roast Chicken"
4 servings
1 whole chicken, about 5 pounds
1/2 teaspoon pepper
1 teaspoon garlic powder (or 2 fresh cloves, minced)
2/3 teaspoon cinnamon
Paprika
1 onion, thinly sliced
1 cup water

Clean chicken well. Combine pepper, garlic, and cinnamon. Sprinkle mixture onto all parts of the chicken. Refrigerate for at least an hour. Preheat oven to 400 degrees F. Grease roasting pan with olive oil.
Remove chicken from refrigerator, and place in roasting pan. Sprinkle with paprika. Scatter onion slices around chicken, and roast uncovered for 35 minutes. Reduce heat to 350 degrees F. Stir onion slices, add the cup of water, and continue roasting for an additional 50 minutes until tender, basting occasionally.

There are several crucial nutritional characteristics of the Paleo Diet that help optimize our health and body composition:

1. Glycemic Load (GL)
2. Fatty-acid Composition
3. Macronutrient Composition
4. Micronutrient Density
5. Acid-Base Balance
6. Sodium-Potassium Ratio
7. Fiber
8. Avoidance of Dietary Lectins and Saponins
More info...

For questions about THE PALEO DIET... email .(JavaScript must be enabled to view this email address)

Workout of the Day
"JT"
21, 15, 9 rep rounds for time:
Handstand Push-Ups
Ring Dips
Push-Ups

"Don't wait. The time will never be just right." -Napoleon Hill

PALEO RECIPE
"Omega-3 Mayonnaise"
Equals 1 cup:
1 whole egg
1 tablespoon lemon juice
1/4 teaspoon dry mustard
1/2 cup olive oil
1/2 cup flaxseed oil

Put egg, lemon juice and mustard in blender and blend for 3–5 seconds. Continue blending and slowly add oils. Blend until mayo is thick. Scrape mayo into zip-lock plastic baggie and refrigerate. Mayo should keep for 5–7 days.

Our newest student, Rob... got off to an impressive start at LALANNE FITNESS. I said, "welcome to the program... meet "NANCY"! Yeah, I know, holy smokes. This guy has some natural athletic ability and boy did he get after it. I can see him doing very well with CrossFit. Here's what he had to say about the experience..."I was one of the newbies Joan spoke about, and all I can say is thank you to all of the participants & instructors - everyone was super helpful and supportive. It was such a positive and motivating experience with all the people cheering each other on. Many thanks to Preston, Gerard, and Joan for helping me out with the technique and form. It was my first Lalanne Fitness workout and I'm looking forward to many more!"-Rob



Above is a look at our COACHING crew... Scott, Jenny and Mark! Each month our team leads this community through a variety of inspiring experiences including challenges, seminars and events! Sign-Up NOW for any of the upcoming items on schedule!



Paleo in a Nutshell Part 1: Food

Workout of the Day
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"The human body has two ends on it: one to create with and one to sit on. Sometimes people get their ends reversed. When this happens they need a kick in the seat of the pants." -Theodore Roosevelt

PALEO RECIPE
"Basil-Tomato Italian Omelette"
2 servings
1/2 medium onion, minced
3 medium cloves garlic, pressed
2 tablespoons water
1 cup thinly sliced crimini mushrooms
1/2 medium tomato, seeds removed, and diced
3 large eggs
3 tablespoons chopped fresh basil
Black pepper to taste.

Mince onions and press garlic and let sit for 5 minutes. Heat 1 tablespoon of water in a 10-inch stainless steel skillet. Sauté the onion over medium low heat for 3 minutes, stirring frequently. Add garlic and mushrooms and continue to sauté for another 2 minutes. Add 1 tablespoon of water, tomato and pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning. Beat eggs well, and season with pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut and serve.