DOUG is our "Student Athlete of the Week." He's also the front runner in The 12-WEEK FAT LOSS CHALLENGE. Here's an update on his progress..."Things are going well after 3 weeks. I'm fully committed and seeing some positive results both in my workouts and losing weight. I've lost about 20 lbs, down to 184.... The diet has been good, I'm enjoying thinking more about what I'm eating and actually enjoying feeling hungry. Revelation - water has become my freind. I used to never drink water, but now i'm constantly drinking it."



GO DOUG... You're unstoppable!

PALEO RESOURCE
Recent Diet Research indicates that The Paleo Diet is humanity's natural "low carb diet" ... a low carb diet high in protein and historically natural foods. The Paleo Diet is different in its approach than the "average" low carb diet. Like others it is higher in protein, but it is premised firstly on a historical basis: because for millions of years our ancestors ate substantially less carbohydrates (i.e., less grains, refined sugars, starch, bread, processed carbs, etc.) than in the modern, western diet. In fact, they ate virtually none of the above foods. Then, the agricultural revolution came with cities, civilizations, and different foodstuffs.-Low Carb Diet - High in Protein (compared to S.A.D.)

"Excuse me while I kiss the sky."-Jimi Hendrix

This weekend, the coaches of LALANNE FITNESS, including myself, Maribel, Scott and Natalie spent two days completing the brand new USAW - LEVEL 1 WEIGHTLIFTING COACH COURSE. Instructor, Jim Schmitz was fantastic as always, offering up a wealth of knowledge and references to the history of weightlifting. Jim has been coaching weightlifting classes here for several months and now holds a Weightlifting Clinic at 4:30 and 5:30PM on the 1st Thursday of every month. Check our class schedule for dates!



A BIG THANKS to Jim and Butch for putting on an excellent course.

Workout of the Day
Snatch, Clean & Jerk and related exercises...

PALEO RESOURCE
In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone demineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important. -Acid-Base Balance and Your Health

"Any change, even a change for the better, is always accompanied by drawbacks and discomforts."-Arnold Bennett

T-SHIRT DESIGN CONTEST

Design Guidelines:
Your design should be inspired by LaLanne Fitness and CrossFit .
Your design needs to include our logo.
Do not use any designs, names that are copyrighted. “CrossFit” is ok, as we are licensed to use the name.
Do not use profanity or tasteless innuendo, remember LaLanne is a family name.
Your design can be on the front, back and side of the shirt.
You may submit up to three designs, but they must be submitted as separate entries.
Your design must be completely original.
Design Specifications:
It’s best if you create your design in Photoshop or Illustrator or another professional design program, you must email your entry to .(JavaScript must be enabled to view this email address) as a vector file.
Your design should contain a maximum of four (4) colors (plus the shirt color).
Indicate the shirt color you wish for your design.
Submission Agreement:
Only students of LaLanne Fitness can submit designs.
Any submitted designs become the property of LaLanne Fitness, LLC.
LaLanne Fitness will have all rights to the winning design.
By submitting, you agree that if your design wins, it can be used by LaLanne Fitness on a T-Shirt and other promotional items.
There will be 2 winners. The 1st place winner will receive a prize of a free shirt, a 1st place certificate and a $50 LaLanne Fitness gift certificate , not to mention a great deal of recognition! The 2nd place winner will receive a free t-shirt of their design and a certificate.
We reserve the right to make adjustments to the winning design.
You must submit your design by midnight Feb. 28th, 2010.
Entries will be judged by the staff of LaLanne Fitness.

Workout of the Day
Press 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5
-break
Canadian Qualifier 2009
21, 15, 9 rep rounds:
Kettlebell Swings #1.5/1
Burpees

PALEO RESOURCE
Eliminate (Just Say No)
No sugars (yes even artificial sweeteners)
No processed foods (including canned items, frozen dinners or anything that is not in its most natural state – read the label ingredients as it should not have any additives/additional chemicals)
No pasta, breads, crackers, baked goods, muffins, bagels
No cereals, grains, breads, wheat (allergenic, take time off to clear your gut/system)
No fast food, no burgers, no hot dogs, no fried foods, no deli meats
No dairy – mainly milk, yogurt, and cheese (allergenic, take time off to clear your gut/system)
No vegetable oils – ditch the margarine and any veg oils for cooking (see healthy cooking oil post for alternatives)
No soda, diet soda, fruit drinks
No coffee/espresso (cut out the high caffeine for 2 weeks, drink tea instead if you like)
No alcohol (wine, liquor, beer)-Elimination and Detox Phase Starts Now

"“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.”-Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.

This morning COLIN landed a serious BOX JUMP (see below). A few others gave it a shot but he remains the BOX JUMP "King"... If you think you can take the crown, get in here and let's see what you've got!



Workout of the Day
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1
20 Rep Back Squat (4)
-break
For time:
21 Deadlift #225/135
Run 800m
15 Deadlift
Run 800m
9 Deadlift
Run 800m

PALEO RESOURCE
"Now let’s contrast this to the typical U.S. diet (Figure 1.4 below - Energy Provided by Food Groups in the U.S. Food Supply), in which more than 70% of the daily calories comes from foods (refined sugars, refined and whole grains, refined vegetable oils, and dairy products) which the Kitavan and Ache people rarely ate. Later on in the book, I will explain to you precisely how all of these foods contribute to the development of acne by directly influencing the hormonal dysfunction that underlies acne and by displacing more healthful fresh fruits, vegetables, lean meats and seafood."-Loren Cordain-The Dietary Cure for Acne



"There is no security on this earth. Only opportunity."-Douglas MacArthur

Now that you have adopted The Paleo Diet, Lean Meats and Seafood have become very important. Grass-Fed BEEF, Free-Range CHICKEN & Wild-Caught FISH are the healthiest. Major grocery store chains may not sell these HIGH QUALITY PROTEINS so you have to venture out. Whole Foods, Real Foods Company, Berkeley Bowl and your local "farmer's market" are a few bay area spots you can find them. There are also a ton of online retailers that can be more cost effective! After watching the movie Food Inc. recently, it reinforced my understanding of how food choices can impact our over all health. Is your beef grain-fed, are your chickens hormone-free? These are questions we have to ask if the goal is optimum health and fitness. As many of you know, my personal mission statement is to "help people, help themselves". Hopefully this helps.Here's where we've been ordering all of our LEAN MEATS & SEAFOOD. Click for great deals: US Wellness Meats sells quality grassland meat products - Visit us Online!



KURT gets up! What's your MAX HEIGHT BOX JUMP?

Workout of the Day
Overhead Squat
Find your 15 rep max.
-break
"Helen"
Three rounds for time:
Run 400m
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

PALEO RECIPE
"Grilled Tri-Tip Steak"
1 Tri-tip steak
2/3 cup red wine
1/3 cup soy sauce
2 tablespoons sugar
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped fresh thyme leaves
Marinate tri-tip for several hours in red wine, soy sauce, sugar, rosemary, and thyme, refrigerated. Heat a grill on high. Sear the outside of the meat with high heat with the fat side up. Then reduce heat to medium and slow roast for 20 minutes. Let the steak rest in a foil tent for about 10 minutes before cutting diagonally across the grain.

"Man is descended from a hairy, tailed quadruped, probably arboreal in its habits."-Charles Darwin

"OK, so I got in trouble with Chris for eating Cheerios. If they are bad how come they taste so good? Anyways, I accept your 30 day challenge Chris! Went grocery shopping last night, just bought a sh!t load of veggies and lean meats. I plan on cooking similar types of food as before, just substituting the non paleo parts with the approved ingredients..."
Soren’s (Paleo Nutrition Log)
Monday Feb 08
B Scrambled eggs w/ chicken breast, mixed fruit.
L Green salad w/ shrimp
D Banana. Baked salmon and asparagus. 2 oranges for dessert.
* Snack: Apple *



SOREN (above) was a bit off with his mechanics and diet. He's moving and feeling much better now!

Workout of the Day
Ring Dips
5 sets for max reps
-break
Five rounds for time:
Row 250m
15 DB Thrusters #40/25

PALEO RESOURCE
Let's explore the possibility that a Palaeolithic diet, i.e. one that corresponds to what was available in any of the ecological niches of pre-agricultural humans (1.5 million–10,000 years BP), is optimal in the prevention of age-related degenerative disease.-STAFFAN LINDEBERG MD PHD, LOREN CORDAIN PHD AND S. BOYD EATON MD (Journal of Nutritional & Environmental Medicine)

"Any piece of knowledge I acquire today has a value at this moment exactly proportioned to my skill to deal with it. Tomorrow, when I know more, I recall that piece of knowledge and use it better."-Mark Van Doren