Tuesday, July 28, 2015

Squat Summer Day



What a day. I've been very lucky this summer. Since arriving home from all my travels in early July, the weather has been near perfect every day out here on the farm and in the big city of Toronto. Today is hot and sunny. Probably too hot and sunny for ol' Bally and his permanent sweater, but it made for a great walk at sunrise today.

After an early breakfast, I got down to the local YMCA for a squat session, my last one for a couple of weeks due to travel.

Funny how my goal was to boost my deadlift and my squat seems to have improved more. It's the old opposite approach of George Costanza...up is down, black is white...summer of George!

Today's workout:

1A) Barbell Squat Jump
1B) Lower Body Mobility

2A) Squat
2B) Box Jump

3A) Front Squat
3B) Leg Curl
3C) Cable Abs

If you don't like barbell squats, or if you're really busy today, just use this 4-minute fix...it's a free workout video you can use anywhere -
WORKOUT DESCRIPTION Perform the following exercise in 20/10 fashion (20 seconds of work followed by 10 seconds of holding the squat in the bottom position)...

Today's Kickbutt Mindset Tip:
Don't waste energy on worrying. It does not serve you. Put your energy into writing a Thank You card, having gratitude or mentoring. Anything but worrying. Control what you can. Cope with what you can't. Concentrate on what counts. Life is not a dress rehearsal. - …Make the right decisions, right now, for your RIGHT life.

Do the turbie,

Craig Ballantyne, CTT

Monday, July 27, 2015

Want to be a part of the Turbulence Training team?

If you want one of the secrets to success in life, a tip that will help you lose weight, drop bad habits, and change your life, here it is:

Surround yourself with people who are better than you…they will bring out the best in you. Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself.

 
And that brings me to an incredible opportunity for at least one TT reader that wants to join a winning team and get connected with positive people.

We want you to be part of the Turbulence Training.

 
If you're passionate about helping people find the right health and fitness solutions, and you love solving people's problems, we need you!



We're looking for an extremely nice, highly organized, fitness-loving person to join our amazing Customer Satisfaction Team as a phone representative.

 
You will need to be available during regular daytime American business hours (8am to 5pm EST, Monday through Friday). There's a lot to do. You'll be in charge of taking in-bound phone calls, responding to voicemails, making outbound calls to customers to make sure they've received orders, and more. Just to be clear about one thing, there is no cold calling involved. We aren't looking for a salesperson (Bally the Dog handles all of that, ha!).
 
You'll also need to be kind and patient. While many people call in to share success stories, sometimes you'll get upset or confused callers. (Not everyone loves what ol' CB says, ha!). You will need to lovingly help all of our callers get the solution they need to their problem.
 
As a bonus, if you're interested in taking on more responsibility, I have good news. The initial role is an hourly position, but as we grow, moving into a full-time, salaried position is an option. We provide health insurance for our full-time employees.
 
But wait, "Who exactly will you be working for?" you might be wondering.



Here are more details about our company…Our fitness division of Turbulence Training is part of a larger personal development company called Early to Rise (ETR). We are based in beautiful Denver, Colorado. At EarlyToRise.com we sell fitness videos, business-building courses, Gratitude Journals, personal improvement kits, financial resources, and a supplement called Daily Energy.
 
We work in a collaborative environment that allows you to interact with some of the most influential minds and experts in personal wellness and productivity. We encourage all employees to practice what we preach, so that they can improve their own lives while improving the lives of others.
 
If this seems like something you'd love to do, here's how to apply. Please read this list carefully, as Bally will eliminate anyone who doesn't follow these steps. Seriously! It's the easiest way to make sure you're attentive to detail, an essential skill for you to have for this role.
 
1. Send your application to jobs@EarlytoRise.com
2. Attach your resume and cover letter
3. Answer the following on your cover letter (no fancy editing needed).
- Of the expectations above, which one is the EASIEST for you? Why?
- Of the expectations above, which one would be the HARDEST for you? Why?
- When is it okay to hang up on a customer / caller?
- When was the last time you tried to be persuasive? Did it work?

 
We look forward to hearing from you,


Craig, Bally, and the entire team at ETR and Turbulence Training


PS - Do you know our #1 motto at ETR?


Never, ever, EVER give up on what is important to you.


If you want to lose weight, hang around better people, change your job, help more people, lose a bad habit, or achieve your big goals and dreams in life, you must know what is important to you and you must be persistent.


If you have that attitude, and if you plan to succeed, hang around good people and get social support, set a deadline, and take action, you WILL succeed.


I know you can - and WILL - do it. Your time is now!

Sunday Upper Body Crusher

Once again I got lazy. Barbell lazy.

My training program called for a bench press workout at the YMCA, but sometimes I just don't feel like leaving home, biking down to the YMCA, paying my $10, dealing with the front desk people, going up to the gym, and watching all the suckers on the treadmills and ellipticals as I get down to business. I do what really matters while they waste their time. Can't get any good stories out of that, though, but sometimes there are some really interesting folks doing wacky things in the weight area.

Still, it wasn't enough to get me off the farm. So I trained at home and pushed hard. My low back was sore from deadlifts because I made some slight alterations to my form. My posterior delts and teres major (or is it minor) were tight, that didn't help. But I did an extensive warmup of:
- Ballantyne's
- WYLIT
- Band Pulls
- Maximus Pushups
- Slam Ball Slams

That got me ready for this:

1A) Powerblock Chest Press - 5x5
1B) TRX Row - 5x10

2A) Decline Maximus Pushup - 3xMax
2B) PB CSR - 3x12

3A) KB Farmer Walks - new record of 3:18 with 53lbs in each hand
3B) TRX Triceps Extension - Couple sets of 10
3C) Sprints in the backyard - did 4 blocks of 4x10seconds with 10 seconds rest

Good times had by all. Even the dog. He sat in the shade while I trained. He got a couple of walks in, but it's pretty hot up here today. Perfect for reading in the backyard. I've been hooked on a 20 year old book called Snow Crash. Usually Sci-Fi isn't my thing (well, it's never been my thing), but for some reason I dig this one. It's really impressive to read it now and remember that some of the world Neil Stephenson predicted has come true. Fortunately not all of it, not even close, but some things.

And it's given me a few training and business ideas, too.

So I had a lazy Sunday hanging out. It's the calm before the storm of next week's travel. Nothing like putting Russia and Turkey, two potential hot spots (and Turkey getting hotter by the day) for International incidences. Oh well. Adds a little extra spice to my borscht and kebobs, right? Maybe I'll get lucky and be offered a chance to wrestle Putin...or train with Ivan Drago...or on a date with 1985's Brigette Neilson (pre Flava Flav).

BTW, here's a totally random fact: Joel Marion used to rush home from school, at age 12, and watch Rocky IV every day. I think he's watched it 50 or 100 times. Ha. Hilarious.

Today's Kickbutt Mindset Tip:
Seems almost hypocritical to post this, but I still hammered out a great training session, just not the one originally planned.

We fail to take action not because of people stopping us, but because we stop ourselves! So to move forward and make BIG progress in your life, you must change your attitude and start believing in yourself. It's time to overcome all those mental obstacles that stopped you in the past. It was NOT your fault then. You just didn't have the support and wisdom that you now have in place here today from us to you. This is your time. You can – and WILL – do it. We believe in you. Join us and start believing in yourself. Identify WHY you want to change and make that WHY into a burning desire for success. Let nothing get in your way.

Make the changes you need to make – right now – for your right life.

Seriously, make them.

Making them,

Craig Ballantyne, CTT

PS - Watch for the TT App to be available this week.


"To get something you've never had, you must do something you've never done" - ‪#‎truth‬ .....Take massive action today toward your #1 priority


__________________
Craig Ballantyne, CTT

Saturday, July 25, 2015

Changing the deadlift and your attitude

Yesterday was a frustrating deadlift workout. I hit some personal bests outside of my main deadlift numbers, but the main lift struggled.

That said, I am experimenting with a different form based on this article:
- https://www.t-nation.com/training/deconstructing-the-deadlift

The workout:

1A) Hang Clean
1B) Mobility

2A) Deadlift
2B) Snatch + OH Squat

3A) Olympic Squat
3B) Leg Curl

I have one more deadlift workout before my trip to Europe. I leave next Saturday evening, heading to Russia via Zurich, then to Lithuania, Istanbul, and London. I usually dislike traveling, believe it or not, and I always sit at home wishing my flight would be cancelled. Not this time. I'm very excited.

I had my traditional pre-deadlift Coke Zero, so yesterday was not CASS-free, but today is a...CASS-Free Saturday.

...with a new FRO-CO bowl for breakfast. For some reason, I could really use some caffeine today...feeling a little sleepy, but I'll be fine soon, I'm sure. Going to get outside for an easy bike ride soon.

This recipe is simpler than Daniel's fancy southern-cookin' bowls. Then again, I ain't no Paula Deen.

1 tablespoon coconut oil
pecans - must be from freezer
fresh blueberries
more coconut oil
more pecans
almond butter - To be honest, it's better with peanut butter, but I try to avoid PB...we need to save the PB in the house to hide Bally's pills when he needs to take meds for his paw infection that is currently acting up.

The frozen pecans solidify the coconut oil. For some reason I like that.

Today's Kickbutt Mindset Tip:
Surround yourself with people who are better than you…they will bring out the best in you. Play UP a level starting today. Follow the golden rule. Help others. The more they succeed, the more you succeed. Don't hold back. Replace scarcity with massive generosity.

Make the change,

Craig Ballantyne, CTT

Friday, July 24, 2015

Vince's abs and wedding photo

Guess what the "Holy Grail" of fitness is...  

Yep, you guessed it right. It's ABS.

Today I want to introduce you to one of the greatest guys and fitness colleagues I have known since 2007, and wait til you see a picture of his legendary wedding below...  

WBFF Pro Fitness Model Vince Del Monte, the ABS master of sculpting, chiseling, and flattening stomachs for tens of thousands of clients for more than a decade.

This is Vince below. 

Hvp_vince-16
We all know that "Washboard Abs" seem to be the hardest muscles to get to POP.

Not anymore... keep reading.

What you NEED to know is that everyone has abs, including you, your grandma, and even your next door neighbor...

But, the question is, do you know how to make your abs pop, or are you just winging it like MOST people?

There's many facts that you must understand to REALLY get your abs to pop, and I have them for you right here:

FACT 1:

Getting your abs to POP is training, not diet.  

FACT 2:


Getting your abs to POP requires DIRECT ab work. LOTS of it. 

FACT 3:

Getting your abs to POP requires EXTENSIVE time under tension. 

FACT 4: 

Getting your abs to POP demands exercises primarily recruiting your abs, NOT hip flexors. 

If you're interested in getting your abs as super defined as possible then you're going to want to read every word of this brand new article written by a professional fitness model:

==> How to make your abs POP (nothing to do with diet) 

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here are more SECRETS to success for getting a great body and succeeding in life...

More structure in your day = More freedom in your life. 

Plan tonight to win tomorrow and defeat the chaos the world will heap upon you.

No one will do the work for you. You cannot depend on anyone else. Your success starts and ends with you. Personal responsibility is #1.

PPS - Here's a picture of ol' CB at Vince's wedding...5 years ago!

5_years_ago_vinny_group

 

Thursday, July 23, 2015

Bally Dog Walk and BioTrust Mocha Protein

Happy National Hot Dog & Vanilla Ice Cream Day. Hope you are getting ready for a great National Parents Day on Sunday. I discovered that these are all real "national days" during some research this morning.

Thanks, www.holidayinsights.com


No workout for me today...just an amazing dog walk through nature with ol' Bally. He took a Ballfie for you to show you our route. After our workout I took a day off from my dairy-free diet and tried the new BioTrust Mocha flavor whey protein...it's really, really, really good. I blended two scoops with a banana, 8oz water, and 4 ice cubes. Perfect.



Turbulence Training's photo.
Turbulence Training's photo.








Today's Kickbutt Mindset Tip:

Someone will try and sabotage you today. But when they do, when they interrupt your day, throw their emergencies at you, or tempt you with junk food while you're committed to your healthy meal plan, just remember you have the right and the strength to say NO. You have to stand up for what is right for you at this time. You might not win the popularity contest, but you'll win the battle for your life, your future, and your integrity when you do the right thing, right now, for your right life. You have my permission to stand up for yourself! 


And as I've said before, there are probably a lot of people who want to do the same thing…there are others at your office who want to lose fat and get thin…but they need a leader. You can be that person. By saying NO to temptation and YES to your big goals and dreams. You can do it. Start small, but start now. Let's go!


Make a great one,

Craig Ballantyne, CTT

Wednesday, July 22, 2015

Start small Start Now

My friend Chad emailed me over the weekend about a new study he is conducting for people who want to lose 10+lbs by Wednesday. Sounds aggressive but if you fit the following 3 criteria then you should check this out…
  1. You are at least 10 pounds or more overweight
  2. You are willing to follow a few simple instructions
  3. You are between the ages of 21 and 69
If you meet these 3 requirements then check out all the details here...

==> YES, I Want To Lose 10lbs By Next Wednesday

Enjoy!

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's the best advice I can give you in life...

...and this goes for anything, from losing weight to starting a business to finding a spouse to supporting a charity or writing a book. 

Whenever you are just getting started, simply start small. Get your idea out there. Build some momentum. Ask for feedback. Make it better. Do it again. Don't wait. 

Just start now. Please, please, please, just start now. We are all running out of time.

PPS - So how do you do that? Here's the hard #truth...

Block your time. Batch your work. Eliminate unnecessary communication. Limit phone calls and email. Spend more time thinking. Do the first things first in the morning. Control your day. Remove temptations. Eliminate obstacles. Monitor your time. Build good habits. Eat right. Sleep well. Move more. Know great people. Be good. Help others. Change lives.

You CAN do it! I believe in you.

Tuesday, July 21, 2015

Glute Grinder Leg Suffering Session in the Garage

Set the alarm a little early today. I needed to be on time for my 8:30am workout, and that meant getting a lot of work done, meditating, walking the dog, eating breakfast, reading my daily documents, sending some ideas to my team, and then hitting the gym.

How do I do it? Here's one of my tip that helps...and some good ideas and quotes from other guys as disciplined as me:

=> http://www.menshealth.com/best-life/5-guys-who-wake-4-am-work-out-tell-you-how-they-do-it

Today's workout, which was supposed to be a barbell squat workout, was moved to the garage gym due to time constraints, but I made the most out of it and put my glutes through the grinder.

1A) DB Split Squat - worked up to 80lbs (each hand) for 6 reps
1B) Box Jump

2A) TRX 1-leg squat
2B) KB Swing (new personal best of 70lb KB for 32 reps)

3) Double KB Front Squat

The next two days will be off and then I'll deadlift on Friday. Really looking forward to that workout...as much as I was grateful for the cool breeze from the little garage door out back tdday.
Metabolic Resistance Training's photo.
But if you don't want to suffer through that leg session with me, then enjoy this...it's one of my new 4-minute workouts based on the classic 4 Hot Zone metabolism boosting areas of the body:
=> http://www.earlytorise.com/4-minute-hot-zone-workout-free-bonus/

No excuses.

Don't reward yourself for half-baked efforts, only for doing your best. Set high expectations. Be tough on yourself. It is not easy to succeed.

Today's Kickbutt Mindset Tip is a CLASSIC:

Losing fat is a game between you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers is scheming against you to make you eat more and exercise less.

Like it or not, it's true. They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed and flat on the couch.

You must always know your options. You must have Plans A, B, C, D, and E. You must be prepared to counter-attack.

When they say pizza, you say sushi. When they say take-out, you say, "I've already prepared my lunch". When they say, "Happy Hour", you say, "Workout first." Surround yourself with people who are fitter and healthier than you.

Stay strong my friend. You CAN do it. Let's go!

Have a great one,

Craig Ballantyne, CTT