The HALLOWEEN "dress rehearsal" last night was accompanied by a fun team WOD. The spirits were just as high as the heart rates for the full hour! Stay tuned for the next Friday Night Fight (Nov. 6th @ 6:30PM) FREE class/TEAM workout!



The characters come out at the brickhouse! WHO's your vote for BEST COSTUME?

Workout of the Day
"LOLA"
As many rounds as possible in 20 minutes of:
5 L Pull-Ups
10 Ring Dips
15 Walking Lunges

PALEO RECIPES
"Peach Salsa"
2 cups chopped fresh or frozen peaches
1/4 cup chopped sweet red pepper
1/4 cup chopped red onion
1 jalapeno pepper, seeded and chopped
2 tsp orange juice
1 tsp minced fresh cilantro
2 tsp lime juice
1/4 tsp sea salt
In a bowl, combine the all ingredients; mix well. Cover and refrigerate.

"No matter what time it is, wake me, even if it's in the middle of a Cabinet meeting."-Ronald Reagan

STEP-BY-STEP ACTION PLAN
Chris LaLanne

STEP 1: Eliminate processed foods. Clean out your kitchen of anything that made with grains or dairy. Identify which unhealthy foods you are eating most and begin replacing them with more nutritious alternatives such as fruits and nuts.

STEP 2: Shop for healthy foods. Bring a list with you to the grocery store and stick to high-quality proteins, fresh fruits and vegetables and good fats. Buy only what you need for the upcoming week. DO NOT go shopping on an empty stomach.

STEP 3: Cook simple meals. I recommend that you have a high-quality chef’s knife, pairing knife, non-stick skillet and a blender on hand to get your started. Pre-cut vegetables and store them in plastic containers for easy access. Cook multiple serving for the following day. This will allow you to plan the day and easily manage your meals.

STEP 4: Preparing your “6-PACK BAG". Make sure you have included four to six balanced meals. Utilize the entire “6-PACK BAG" to ensure you have enough food to get though the day. Drink water between meals.

STEP 5: Exercise most days of the week. Make time for your workouts. Making exercise a priority early in the day can often help you be more consistent. Use total body functional movements to make your workouts short and high-intensity.

STEP 6: Keep a diet and exercise journal. Record the meals you eat each day and the workout you perform. Keeping this journal will allow you to hold yourself accountable and give you a road map to reach your goals.

STEP 7: Track your progress. Each week on the same day and time, determine the circumference of your waistline around the belly button and get some visual feedback in front of a full-length mirror as well to give you an accurate measure of how much fat you are losing. You're doing great, keep it up!



Take a good look at LEAH, she's one of the hardest working women at LALANNE FITNESS!

Workout of the Day
As many rounds as possible in 20 minutes of:
15 Clean & Jerks #95/65
Run 400m

PALEO RECIPE
"Cocoa-Nut Milk Shake"
2 scoops chocolate protein powder
1 scoop cocoa powder
1 tbsp cinnamon
1/2 cup coconut milk
1/2 cup water
5 ice cubes
Place ingredients into blender for 30 seconds.

"I think I have already signed some scrap of paper for every man, woman, and child in the United States. What do they do with all those scraps of paper with my signature on it?"-Vida Blue

The LALANNE OLYMPICS is our next 8-week challenge! SIGN-UP at your next class. It will be three separate events on the same day with a short rest break in between, sweet!

The PRELIMS will be held, Saturday, October 10th. The FINALS will be held weeks later to compete for the "best performance" and the "most improved." The 1st heat will begin at 8:30 AM... running every 20 minutes thereafter. You will be given exactly one hour to complete all three events, rotating every 20 minutes. The follwowing events will be completed in order:

1. RUN 800 METERS
(sprint 4 lengths of good 'old Howard street)

2. 1 REP MAX C&J
(1 repetition maximum clean and jerk)

3. 10 MINUTE "CINDY" AMRAP
(10 minutes of 5 pull-up, 10 push-up, 15 squat as many rounds as possible)



Molly looks ready for the next challenge coming off an impressive performance at FGB 4!

Workout of the Day
Three rounds for time:
50 Double-unders
50 Back extension
50 Sit-ups

PALEO RECIPE
"Blueberry Cantaloupe and Pecan Salad"
1/2 cantaloupe, scooped
1 cup blueberries
1 cup pecans, chopped
Honey
Mix all ingredients in bowl. Add honey.

"What we see depends mainly on what we look for."-Sir John Lubbock