The 9 FACTORS of FAT LOSS on the PALEO DIET:

1. Sleep. This affects various hormones, including ghrelin, cortisol, and growth hormone. For various reasons, people tend to sleep very well when eating the Paleo Diet.

2. Sun exposure. When ultraviolet light hits your skin, your body ultimately produces melanocortins, which function to signal your brain to stop eating.

3. Glycemic load of the food you eat, primarily affecting your insulin response... READ MORE



Colin-Natalie on "Partner-Pistols"

Workout of the Day
HEATHER
Three rounds for time:
Row 500m
12 Deadlift #225/135
21 Ring Dips

PALEO RECIPE
"Broccolini Wrapped in Bacon with Soy Pine Nuts"
4 stems broccolini
3 slices bacon, rind removed
1/3 cup pine nuts
1tbs soy sauce (optional, not paleo)
Toothpicks
Pre-heat grill on medium-high heat. Wrap one piece of bacon around the stems of each broccolini, secure in place with a toothpick. Place broccolini on pre-heated grill, turning occasionally for 5-6min or until broccolini is tender and bacon is crisp. Remove from grill. While broccolini is cooking, place pine nuts and soy sauce in a frying pan on low heat. Cook for 2-3min or until lightly toasted, stirring continuously. Place broccolini on a serving plate and top with pinenuts.

"An optimist is a person who sees a green light everywhere, while the pessimist sees only the red stoplight... The truly wise person is colorblind." -Albert Schweitzer

Eggs are a fantastic way to get your protein. Try this recipe, it will not disappoint!-Maribel

PALEO RECIPE
"Egg Spinach Salad"
4 hard-boiled eggs
4 cups baby spinach, chopped
1/2 red onion, minced
1 tbsp mayonnaise
Olive oil
Dill weed powder
Dijon mustard
Sea salt
Black pepper
Mix eggs, red onion, mayonnaise, and dill weed in a bowl. Place on top of baby spinach with olive oil. Salt and pepper to taste.

Workout of the Day
"Broomstick Mile"
25 Back Squat #45/35
25 Front Squat
25 Overhead Squat
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Clean
Run 400m
50 Squat Snatch
Run 400m


"A business that makes nothing but money is a poor business. "-Henry Ford

TEN WAYS TO GET MORE VEGGIES IN YOUR DIET

1 • Throw some spinach into the morning's scrambled eggs.

2 • If you have a juicer, use it to focus on juicing veggies, rather than just fruit. (Keep in mind, I'm NOT suggesting to juice ALL your veggies, as that would result in missing out on all the fiber that vegetables have to offer. This is just something to use as 'food for thought.' You'll find that a juice made predominantly of green veggies and with a hint of fruit, like apple for sweetness, will create a tasty juice that even picky eaters enjoy. It's a great alternative to sugary orange juice!

3 • Add easy-to-eat veggies (think COLOR), like carrot and celery sticks and sliced bell pepper (unless you're following the autoimmune plan), to your kids and spouse's lunch, as well as your own... READ MORE



Will Chris attempt other Jack LaLanne feats of strength? "Most of them were swimming feats and I'm probably going to give a few of those a shot because I actually have a strong swimming background. I have practiced the stroke he used while handcuffed and shackled. He called it the flop. It looks like a breaststroke but your hands are together and the kick is similar to a dolphin kick. That's something to look forward to." Along with many more Jack LaLanne birthdays... READ STORY

World famous fitness icon, Jack LaLanne celebrates his 95th birthday in SanFrancisco!

Workout of the Day
Back Squat
3, 3, 3, 3, 3

PALEO RECIPE
"Quick Snack"
1 apple
2 hard boiled eggs
3 tbsp almond butter

"Probably millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up."-Jack LaLanne

Workout of the Day
Four rounds for time:
Run 400m
Row 500m

PALEO RECIPES
"Carrot Cake Shake"
1/4 cup vanilla protein powder
1/2 cup carrot juice
1/4 cup coconut milk
1 cup water
Place ingredients in shaker bottle for 30 seconds. Enjoy.

"A public-opinion poll is no substitute for thought."-Warren Buffett

After weeks of anticipation and hard work, and many moments when we didn't know how it would all turn out... Fight Gone Bad IV has reached and surpassed its fundraising goal. Over 5,000 CrossFitters participated at over 400 affiliates around the world to raise over a million dollars.... and you were one of them. Take a moment to acknowledge the National and Regional Highest Fundraising Team Award WINNERS in each division! The highest fundraising affiliates in each division receive a Regional Traveling Trophy, engraved with their affiliate name and year awarded to;

[NorCal Region: LaLanne Fitness, Powered by CrossFit - $7275 - 25 members]



CALVIN was super focused last weekend @ FGB 4

Workout of the Day
For time:
75 Push-Ups
50 Sumo-Deadlift High-Pull #95
50 Ring Dips
30 Pull-Ups
25 Handstand Push-Ups

PALEO RECIPE
"Strawberry Honeydew and Hazelnut Salad"
1/2 honeydew, scooped
1 cup strawberries
1 cup hazelnuts, chopped
Honey
Mix all ingredients in bowl. Add honey.

"Life consists not in holding good cards but in playing those you hold well."-Josh Billings

Brian Learn, 33, of Piedmont wears them for weight-lifting and CrossFit training. His advice is to start out by wearing them around the house, advice he wishes he'd followed. "It's a slow transition. There is a big change in the muscle use," says Learn, who trains at LaLanne Fitness. "I was sore for two weeks but (since then) I haven't put on a pair of sneakers in four months."-Sam Whiting, SF Chronicle Staff Writer



Brian's "FiveFingered" HIGH KNEES shot in the SF Chronicle!

Workout of the Day
Run 1 mile for time!

PALEO RECIPE
"Salmon Cucumber Salad"
1 can salmon, packed in water
2 cucumbers, chopped
1 pepperoncini, chopped
1/2 cup pine nuts
Lemon juice
Olive oil
Sea salt
Black pepper
Garlic powder
Drain and rinse salmon. Mix all ingredients in bowl and serve. Salt and pepper to taste.

"All lasting business is built on friendship."-Alfred A. Montapert