“The walls at LaLanne Fitness are brick, the ceilings are high, and the floors are covered with thick, black rubberized matting. You get the immediate impression that this is a place for people who are truly serious about fitness. Wimps need not apply."-Gym profile: LaLanne Fitness



Here's a recent visit to Uncle Jack's home, located in central california. After many pics with Jack over the years, this "pose" is my favorite. I call it the "LaLanne Double-Bicep"!

Workout of the Day
Front Squat
5, 5, 5, 5, 5

PALEO RECIPE
"Sautéed Spinach with Pine Nuts"
4 servings
1/4 cup raisins
1 teaspoon olive oil
2 pounds spinach
2 tablespoon pine nuts
1/2 tablespoon flaxseed oil
Lime juice
Freshly ground black pepper
Wash the spinach and shake off any excess water. Remove any tough stems. Place the raisins in a small bowl and add 1/2 cup hot water. Let raisins sit until they plump up, for about 5 minutes. Drain and pat dry. Heat a heavy-bottomed pan over medium heat and toast the pine nuts, while shaking the pan to evenly brown them. Add the olive oil to the pan and warm. Add the spinach and raisins and toss quickly until the greens are just wilted. Sprinkle the flaxseed oil and lime juice cover the greens and stir until warmed, about 30 seconds. Add a dash of pepper to taste. Divide evenly on 4 warmed plates.

"Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new."-Brian Tracy

Because the lift is performed standing, it also develops the abdominals, obliques, costal muscles, and back, which all stabilize the spine since the person's center of gravity is elevated and it is more difficult to balance. The press is sometimes analogized as the upper body squat...



Alex with "drive" overhead!

Workout of the Day
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

PALEO RECIPE
"Cucumber Salad"
2 servings
3 cups of cucumber, peeled, seeds scooped out, and sliced
1 medium tomato, seeds and excess pulp removed, sliced
1 tablespoon green onions, minced
Dressing:
3 tablespoons white wine
1/2 tablespoon olive oil
1/2 tablespoon finely minced fresh ginger
1/2 tablespoon chopped fresh cilantro
Lemon and pepper to taste

Peel cucumber and cut in half, lengthwise. Scoop out seeds with a small spoon and slice thin. Cut tomato in half, crosswise, and squeeze out seeds. Quarter and cut out excess pulp. Cut into slices about 1/4 inch wide. Whisk rest of ingredients together. Serve immediately.

"Being able to see the end result, rather than just the task, eliminates obstacles, focuses your energy, and provides motivation to excel." -Catherine Pulsifer

Ronnie is our "Student Athlete of the Week." Just look at the photo below and you will see one reason why I have chosen him. Nearly 2X body weight Deadlift is an impressive lift. His strength and conditioning are really starting to "show-up" in class as he continues to increase the load. Ronnie deserves a "HI-5" next time you see him at the Brickhouse!



Here's a few more shots the Deadlift from last week!

Workout of the Day
"Betty"
Five rounds for time:
12 Push Press #135/95
20 Box Jump "24

PALEO RECIPE
"Zucchini Soup"
4 servings
3 tablespoons olive oil
1 pound of young zucchini, cut into 1/4 inch slices
2 large tomatoes
1 tablespoon tomato puree
Pinch of garlic powder and pepper
3 cups water
Garnish:
Lemon slices, thin
Parsley, chopped

Heat the oil in a saucepan. Add the zucchini and toss to coat with the oil. Stir in the tomatoes, then the garlic powder and pepper. Cover and cook gently for 5 minutes, stirring occasionally. Add the water and bring to the boil. Simmer until the zucchini are tender.
Blend to a smooth puree. Serve hot or cold, garnished with lemon slices and parsley.

"Being a part of success is more important than being personally indispensable." -Pat Riley

Come out to BAKER BEACH today! We will start the FUN @ 1:30pm. If you have any questions, email .(JavaScript must be enabled to view this email address)

Hoover Ball Rules:
-The court is 66 feet by 30 feet.
-A 4-to-6-pound medicine ball and 8-foot volleyball net are used.
-Teams consist of 2-4 players. (For the national championships, 3-player teams will be used. Each team may have one or two substitutes)
-Scoring is exactly like tennis: love-15-30-40-(deuce, ad-in, ad-out)-game. Teams play best-of-five or best-of-seven games.
-Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds, fails to return the ball to the proper court area.
-The ball is served from the back line.
-The serve is rotated among one team until the game is won. Teams alternate serving after each game. Teams change courts after every two games.
-The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
-Each team's court is divided in half. A ball caught in the front half of your court must be returned to the back half of your opponent's court. This prevents spiking. If the ball doesn't reach the back court, the opponent is awarded the point. Balls caught must be played. The mid-court line is part of the front court.
-A ball that hits the out-of-bounds line is a good return.
A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
-A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponents back court to be good)
-Teams may substitute freely at dead ball situations.
-Good sportsmanship is required. Points in question should be played over.



Workout of the Day
"Jason"
For time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups

PALEO RECIPE
"Trout Simmered in White Wine Sauce"
2 trout
2 tablespoons of olive or canola oil
1/3 cup minced shallots or onions
2/3 cup minced carrots
2/3 cup chopped fresh mushrooms
1 cup white wine
1 tablespoon fresh thyme
3 tablespoons fresh parsley

Sauté the shallots, carrots, and mushrooms in oil until the shallots are soft. Add wine and seasonings. Simmer for several minutes. Add trout and cook about 6 minutes per side

"Men do less than they ought, unless they do all they can".-Thomas Carlyle