You need to be able to confidently perform simple moves such as a forward roll, backwards roll, handstand, cartwheel, round-off, front walkover, back walkover, and back handspring before attempting the back-flip. These skills provide you with the strength and balance needed to perform a back-flip.-wikihow

Here's a BACKFLIP TUTORIAL (video)



Tips for Paleo Diet Grocery Shopping

Workout of the Day
25 Walking Lunges
20 Pull-ups
50 Box Jumps "24
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings #1.5 p
30 Ab-mat Sit-ups
20 Hang Squat Clean #35
25 Back Extensions
30 Wall Balls #20

PALEO RECIPE
"Berry Shake"
1/4 cup vanilla protein powder
1/2 cup fresh blueberry juice
1/2 cup water
Place ingredients into bottle and shake for 30 seconds.

"Want to learn to eat a lot? Here it is: Eat a little. That way, you will be around long enough to eat a lot. "-Tony Robbins

This post is a formal invitation to every student here at LALANNE FITNESS to climb the rope at least once as part of your warm-up, every time you come to class! Below is a shot of Colin and Brandy making it happen!


Here's Kurt G's commitment: "gonna do these each class as they are a great upper body warm-up." Anybody else up for the climb?

Workout of the Day
Overhead Squat
3, 3, 3, 3, 3

PALEO RECIPE
"Cranberry and Sesame Chicken Salad"
1 chicken breast, cooked/chopped
1 cup celery, chopped
12 tbsp sesame seeds
1/2 cup dried cranberries
2 tbsp olive oil
Sea salt
Black pepper
Add all ingredients into bowl. Sprinkle sesame seeds on top. Salt and pepper to taste.

"To handle yourself, use your head; to handle others, use your heart."-Donald Laird

The forward roll has a tremendous number of applications outside of the gym. In a forward fall most people will sprawl. Practicing and getting completely comfortable with a forward roll will change this reaction. In a forward fall rolling out will greatly reduce impact and allow for a continuation of movement getting you to your feet with little or no interruption. Just performing the forward roll improves kinesthetic awareness, and engages a large number of muscle groups.-drillsandskills.com



Olivia makes it look easy!

Workout of the Day
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

PALEO RECIPE
"Tuna Stuffed Cucumbers"
2 cans tuna packed in water
2 cucumbers
1 cup celery, chopped
Olive oil
Mayonnaise
Sea salt
Black Pepper
Drain and rinse tuna, mix all ingredients in bowl, except cucumbers. Hollow out cucumbers. Stuff cucumbers, serve.

“The great thing in the world is not so much where we stand, as in what direction we are moving.”-Oliver Wendell Holmes

The LALANNE FITNESS "Student Athlete of the Week" is JANUARY! The amount of energy and effort he puts into every workout is an example for his peers. This guy gets after it and handles his business like a pro. I am confident that he will advance to the next level (LEVEL 2) in the very near future. Keep it up January... we are all more productive because of athletes like you!



January shows us what "full range-of-motion" look slike on the Overhead Squat!

Workout of the Day
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

PALEO RECIPE
"Cashew Chicken Wraps"
2 chicken breast, cooked
2 omega-3 eggs, scrambled
1 onion, chopped
1/2 head lettuce leaves
1/2 cup cashews, crushed
Garlic clove, minced
Olive Oil
Oregano
Sea salt
Black pepper
Sautee garlic, olive oil, onion, oregano in skillet before cooking chicken breast. Add chopped chicken breast scrambled eggs, cashew. Salt and pepper to taste.

"Diets, like clothes, should be tailored to you."-Joan Rivers

Happy 95th Birthday JACK LALANNE. As a tribute to this great man who has done more for the health of the American people than anyone I know, TODAY @ 8:30 PM I will be attempting Jack’s feat of 1,000 pushups and 1,000 pullups - performed last by Jack on his 45th birthday in 1959!





The "butterfly kipping" pull-up!

Workout of the Day
For time:
1,000 Squats

PALEO RECIPE
"Peach Cream Shake"
2 scoops vanilla protein powder
1/2 cup water
4 ice cubes
1/2 cup frozen peaches
1/2 cup coconut milk
Place ingredients into a blender and blend for 30 seconds.

"What you need to do is get that tape measure out, and start measuring that gut. Then you start working out and you start eating properly till that gut gets down close to it was when you were in your 20's. Then you'll find out what your weight should be." -Jack LaLanne

Like so many great ideas, 6-Pack Fitness was born from a dream and a drawing scrawled on a post-it in the middle of the night.

Misha Breyburg had been in and out of the gym scene for years in search of a sleeker physique, but his goals always remained just out of reach. Then he met Mark Samuel, co-owner of LaLanne Fitness in San Francisco and realized the one key thing his fitness plan was missing: diet.

Misha noticed that Mark was meticulous about everything he ate. His desk was piled high with shakers and food containers and scattered with protein bars and vitamins. And the refrigerator Mark shared with his business partner, Chris LaLanne, nephew of fitness mogul Jack LaLanne, was packed with every natural health food supplement imaginable. But as much as Misha wanted to follow in the nutritional footsteps of his friend, trying to make sense of Marks’ mealtime chaos felt like a full-time job.

Then Misha dreamt that he invented a product that kept all that stuff in one place. It was an easy to carry, easy-on-the-eyes, meal-organizing system that made it possible for him to eat just like Mark and Chris—two people who had devoted their lives to fitness and nutrition. The next day at the gym, Misha showed his drawing to Mark who, despite its rudimentary style, immediately knew what it was.

While Mark added features and functionality, Sasha Plotitsa, an industrial designer and Misha’s childhood friend, brought the concept to life with a 3D rendering. The trio then presented the idea to Chris, who added his own tweaks based on years of health and fitness experience, and together they transformed Misha’s late-night brainstorm into 6-Pack Fitness’s first product: the 6-Pack Meal Management System.

Workout of the Day
DIANE
21, 15 9 rep rounds for time:
Handstand Push-ups
Deadlift (#225/135)

PALEO RECIPE
"Cashew Chicken Wraps"
2 chicken breast, cooked
2 omega-3 eggs, scrambled
1 onion, chopped
1/2 head lettuce leaves
1/2 cup cashews, crushed
Garlic clove, minced
Olive Oil
Oregano
Sea salt
Black pepper
Sautee garlic, olive oil, onion, oregano in skillet before cooking chicken breast. Add chopped chicken breast scrambled eggs, cashew. Salt and pepper to taste.

"There's nothing funnier than the human animal." -Walt Disney