Saturday, November 28, 2015

Caffeine and Pushups and Denver

I should have had more discipline today. There was unnecessary pre-workout caffeine because I had an excellent night's sleep. Still, I gave in.

Tomorrow will be a caffeine free day and trip to Denver. Early flight, 2 hours back in time, then a trip to Whole Foods to stock up for a busy week at ETR HQ. On Friday, we're doing a seminar with Derek Wahler, and a young Daniel Woodrum joins us for the Toys for Tots drive on Saturday and then he does a CTT Cert in Denver on Sunday (plus he's filming that one). Good times!

So was today's workout...perhaps due to the caffeine.

1A) Decline Pause Pushups - Personal best, 26 reps
1B) Band Pull

2B) Band Pushup (band wrapped around back to increase resistance)

3A) DB Shrugs
3B) DB Incline Triceps Extensions
3C) DB Hammer Curls

Then drove to the Toronto airport. Night at the hotel, then early flight.

Need a workout to get ripped, hit this:

Today's Kickbutt Mindset Tip:
When you pour love and energy back into your community, it comes back to you 10-fold. That's not why you do it but that's what happens. So what are you doing today that make things better for someone tomorrow? Focus on what matters, do good things.

Push on,

Craig Ballantyne, CTT

PS - Go on!

Think BIG. Take a daily walk to clear your head & get creative. Phone a colleague and clear something up. Stop procrastinating and take care of business on those boring tasks that have piled up. Lead your team and mentor a junior member. Give the help that you would have appreciated 10 years ago. That’s how you grow personally & professionally.

Friday, November 27, 2015

Thanksgiving & Hemingway

It was a CASS-Free Thanksgiving here in Canada. It was also PTA-Free (Planes, Trains, Automobiles-Free). But it was warm enough for a bike ride and a couple of comfortable dog walks. Unfortunately all of the snow melted and now it doesn't seem very Christmassy.

Wednesday night I had a Canadian Thanksgiving feast of grass-fed hot dogs wrapped in Paleo coconut wraps. I really don't know what to think about that. Feel free to judge me!

Anyways, for Friday's deadlift workout, there was some AM caffeine and a protein supplement with stevia for lunch.

Today's Workout:

1A) Hang Clean - hit PB of 135x9
1B) Mobility/Abs

2A) Rack Pull
2B) Mobility

3A) Military Press
3B) Leg Curl

Now for a deload week and then one last 3-week heavy cycle to end 2015.

Decent list of health tips...

Today's Kickbutt Mindset Tip:
If you fall “off the wagon” cut your losses, don’t worry about it, and get right back on track. Immediately. It’s minor damage that can be dealt with.


Almost everyone goes overboard this week…BUT don’t let one day become 30+ days of bad eating and no exercise until January. Let's relax and get back on track. Don’t wait till New Year’s Day to eat healthy again.

Have a great weekend,

Craig Ballantyne, CTT

PS - Way off topic...

I recently finished Hemingway’s compilation of The Nick Adams Stories. It’s believed these stories represent Hemingway himself, growing up in Michigan, exorcising his World War I demons, and moving into marriage and adulthood.

“Nick Adams…emerges clearly as the first in a long line of Hemingway’s fictional selves,” writes scholar Philip Young in the preface. The compilation is not old Hem’s finest work, you are better off to start with Moveable Feast if you want a Hemingway ‘biography’.

The Adams stories are early work and rough drafts, but the book is a must-read for anyone seeking the full Hemingway experience, as I am. It gives valuable insight as to what drove Hemingway to write.

On page 238, from the short story, On Writing:

“He wanted to be a great writer. He was pretty sure he would be. He knew it in a lot of ways. He would in spite of everything. It was hard, though.

It was hard to be a great writer if you loved the world and living in it and special people. It was hard when you loved so many places. Then you were healthy and felt good and having a good time and what the hell.

He always worked best when Helen (Nick Adam’s wife) was unwell. Just that much discontent and friction. Then there were times when you had to write. Not conscience. Just peristaltic action. Then you felt sometimes like you could never write but after a while you knew sooner or later you would write another good story.…It wasn’t conscience. It was simply that it was the greatest pleasure.”

Wednesday, November 25, 2015

Hot Butt Workout Expert

Monday I explained that the best way to get a hot body was targeted metabolic resistance training combined with interval training.

This works. Proof is in the photos (below).

And if I had to choose just one exercise for getting a nice butt, it would have to be the simple lunge (of course, it can be done many ways, as you’ll see in Flavia’s and the TT Booty programs).

My butt proves the power of the lunge. Back in 1999, I was still in college, and working as a part-time personal trainer and Strength Coach.

Craig, you have a nice butt,” one of the female trainers said to me one day.

Nice butt? Up until that point in my life, I naively assumed that girls only looked at my pecs, abs, and biceps. I had no idea they were checking out my butt, too.

It must be all those lunges you do,” she added. I nodded. And I agree. Even better than the squat or deadlift, nothing is going to be better for your butt than lunges.

“Right Flavia?”

Flavia’s photos speak a thousand words. She does lunges, and she shows you how to do them in her Curvalicious program here.


(It might be tough to see her in the left-hand photograph because she’s wearing camoflage… but really, you just can’t hide those curves.)

So, where does that leave you?

If you want to get a hot body… a sexy, curvalicious body, one that doesn’t just ‘turn heads,’ but practically ‘snaps’ the necks of men who walk by you – at any age – then here’s what you need to do:

First, you’re going to get Flavia’s proven program. Like I said, I’ve trained side-by-side with her at Powerhouse Gym in Tampa, Florida, and she’s got curves in all the right places, plus she does awesome workouts.

Grab Flavia’s hot body program here ** Half price sale starts today **

Second, once you have her program, send me an email to:

And I’ll send you my “TT Booty” program – for free. My gift to anyone who gets Flavia’s program and starts working on getting their hot body today.

Arrow blue  Get Curvalicious on Sale and get the “TT Booty Workout” for free

Flavia’s system uses “Targeted Metabolic Training” to put curves in all the RIGHT spots.

Once you have her program, send me an email to:

And I’ll send you the TT Booty program for free.

Let’s get hot,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – But hurry…

…Flavia’s hot body program is so hot, it’s only available this week… and so is my special offer.

Let’s get your hot body here

Then email me for your bonus.

PPS – Get her program before her husband Vince makes her take her photos down.


PPPS - One last motivational mindset tip before Thanksgiving!

You don't ‘find time’ for the important things in life, you MAKE time. If there is something you want to do, something you want to accomplish, start making time in your life for it right now.

Tuesday, November 24, 2015

Meathead and Dairyhead

Today was not CASS-Free. There was pre-workout caffeine plus whey protein that contained stevia. But it was all for a dairy experiment. Going to see if a new whey protein causes me to get stuffed up. So far, an hour later, no problems.

It was an upper body meathead day at the gym.

1A) Rack Lockout Bench Press - 5x4
1B) Pause Chin-up - 5xMax

2A) Chest-Supported Row
2B) Mobility

3A) Seated Row
3B) Mobility

Lots of glute stretching. They are tight. An old injury seems to be flaring up from too much squatting the other week.

After workout blender drink:
- 8oz water + 4 ice cubes
- creatine
- 2 scoops BioTrust mocha whey protein
- spinach
- 1 banana

Good times.

Today's Kickbutt Mindset Tip:
We fail to take action not because of people stopping us, but because we stop ourselves! 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.

Right on,

Craig Ballantyne, CTT

PS -Never miss a workout (workout included)


Monday, November 23, 2015

24th Contest is Over

Today is the FINAL day of my 24th TT Transformation.

For the last 12 weeks, I've...

- Avoid all plastic water bottles (even on 4 hour flights!)
- Drank ZERO coke zero's (hurray!)

And I finished off my mini-challenge transformation with a CASS-Free Day, although it was very tempting to have caffeine today, but I knew the right choice was to avoid it. And I did.

Started the day with decaf Green Tea because I was stressed with a busy Monday full of deadlines. Caffeine would not have made anything better.

Always livin' by one of my mottos:

Make the right decisions for your right life - right now.

Unfortunately, I'm tired now. :)

Fortunately, I got all my major projects done.

Time to start planning for tomorrow.

And one more dog walk in the snow. We got a nice dose of winter on Saturday afternoon.

I even did a Caffeine-Free lower body garage workout on Sunday (no workout today).

Sunday's session went like this:

1A) Goblet Squat
1B) KB Swing

2A) DB Split Squat
2B) 1-Leg Hip Extension

3) Med Ball Slams

Good times.

Today's Kickbutt Mindset Tip:
You don't ‘find time’ for the important things in life, you MAKE time. If there is something you want to do, something you want to accomplish, start making time in your life for it right now.

So make those right decisions,

Craig Ballantyne, CTT

PS - No one, and I mean NO ONE...

...on their deathbed has ever said "I wish I had spent more time binge watching television shows". ... So use your time wisely.

Cardio and Abs?

Cardio and Abs. That sounds so 1990's. Like saying this, "I'm Craig, and this is my dog Bally, and we're here to PUMP - *clap* - YOU up!" in an Eastern European accent (with apologies to Hanz & Franz from SNL).
(Hope that brought a smile to your Monday morning.)
8-Minute Cardio & Abs (NO-equipment version)
1) Punisher Squat - 20 seconds on, 10 seconds hold
2) TBX - 20 seconds on, 10 seconds off
3) Crushing Plank - 20 seconds on, 10 seconds off
4) Burpee - 20 seconds on, 10 seconds off
5) Rocking Plank - 20 seconds on, 10 seconds off
6) Burpee - 20 seconds on, 10 seconds off
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Now if you're like me (and Hanz & Franz... and Turbulence Training 2.0 users), you probably prefer a little bit of equipment to build more muscle and work your abs even harder, so here's what I would do:
8-Minute Cardio & Abs (Version 2.0)
1) DB or KB Goblet Squat - 30 seconds
2) DB or KB Swing - 30 seconds
3) Crushing Plank - 30 seconds
4) Burpee - 20 seconds on, 10 seconds off
5) Ab Wheel Rollout - 30 seconds
6) DB or KB Swing - 30 seconds
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Enjoy! And use it to kick-start an amazing week.
Today's Kickbutt Mindset Tip:
Surround yourself with the right people, always. Cut the negativity. Get rid of the energy drainers. Stick to your schedule. Have clarity of purpose. Do what is right for you, your team, and your family. Never ever give up on what is important to you. You can - and WILL - do it. I believe in you.
I know you can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If you want workouts that...
...use dumbbells too, check this out...We are receiving so much great feedback on during our 250,000 Fan contest. For example, here's a great success story:

"Craig - I cannot thank you enough for Turbulence Training. My new year's resolution last year was to lose 10-15 lbs and eat healthier. After several years of being out of shape and not eating very well, I was skeptical that I'd do it. I found TT on a whim by searching the internet for "workout at home."
"I needed an alternative to running, which kills my knees, and swimming, which was tough to fit into working and taking care of two preschoolers. What I found is that TT is an amazingly efficient and fun program that has given me a passion for life, healthy eating and physical fitness.

"I lost 25 lbs in 3 months with TT - back to the weight I was at 25. I have a leaner and more muscular body than I did as an athlete in college. I've kept the weight off and continue to be fueled by the amazing energy your program has given me. I am more positive about everything in life. I feel confident, healthy, fit and younger.

"I am so excited about your program that I'll tell just about anyone about what an incredible impact it's had on me physically, emotionally, and mentally. So far, I've recruited some co-workers and possibly the biggest skeptic, my husband, to do the TT Buff Dudes and Hot Chicks workout C.

"My 2015 New Year's resolution is to share your program with as many people as I can so that more people can share in the benefits I've so appreciated. Last year for Christmas, I dreaded getting more clothes that would feel tight and uncomfortable. This year, my list included things like a TRX, a bench, and a pullup bar. Santa delivered and I'm ready to go for another year of fantastic workouts with you and your team." - Denise Zorn
PPS - Here's more great feedback...
"I'm down 24lbs, lean and buff. Thanks for your help." - Rocco Taraborrelli
...and another...
"I've lost nine pounds with changing my eating habits and I've lost 6 3/4 INCHES overall. Getting dressed is the best feeling every day. How I look and feel now is all the motivation I need! Love Turbulence Training!" - Paula Rigione Fletcher
...and one more...
"December 29th I began my TT in 3rd week, consistently dropping body fat. I was a certified personal trainer, worked very hard and then life happened. After discovering the TT programs, and due to our challenging budget (no gym membership for me), it was the catalyst I needed to get my health back! Thank you!!" - Tami Meras

Get Turbulence Training

Friday, November 20, 2015

7-Day Diet

As a fitness professional, I’d say that well over 90% of the questions I always get from most people is, “How to get rid of this stubborn lower abdomen fat”... or the lower “pooch belly” syndrome. 

But unfortunately, most mainstream diets that claim to help you quickly lose belly fat don’t have ANY knowledge of whether they’re losing water and muscle, or burning fat.

And THAT my friend makes all the difference in the world if you’re looking to shrink your waistline.

Here’s a powerful example: for EVERY gram of active carbohydrates you consume on a daily basis, your body will hold nearly 3 grams of water.

Read that last sentence once again quickly so it “sinks” in.

So if you just cut carbs, the scale might trick you into thinking that you’re losing a bunch of weight -- and you are.

BUT – it’s water weight, NOT fat.

Sorry. You’re just dropping a bunch of water.

But what if you could make most of that water loss mean fat loss instead?

Well, you CAN.

You just have to make sure that you deplete carbs with the RIGHT foods, at the RIGHT times, for the RIGHT durations.

And when you combine this with strategic exercise, it becomes a LETHAL combination for you to take your fat burning to a whole new level.

That’s exactly why Carb Cyling Expert and Best Selling Nutrition Author, Shaun Hadsall, created the 7 Day Carb Depletion Diet and Exercise guides.

They’re specifically designed to INSTANTLY make fat your “go to” energy source, while undoing the damage of a weekend food binge or falling off track, which makes it the PERFECT diet to start on Monday (or after a holiday).

In other words, you’ll immediately STOP burning sugars, and START burning fat.

Want to lose up to 7 pounds of PURE fat, and SEE your lower belly get significantly flatter in the next seven days?

Here’s exactly how you can make it happen:

Arrow blue Experience a FULL month’s worth of fat-loss in ONLY 7 days

Best of all, you’ll “prime” your body to accelerate fat-loss even FURTHER when you start adding your favorite carbs and holiday treats back into your nutrition plan on week two.

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS - Stay strong and keep on pushing on...

….Control what you can... but don't waste energy on things you can't change (like the past).

Thursday, November 19, 2015

Deadlifting without irony

Today was a slightly different breakfast, but still had pre-workout caffeine before a deadlift session. Yesterday I was just thinking, I've only had 3 drinks since late August, and those were all at dinner in Vegas with Bedros.

No artificial sweeteners today, either, and still no plastic bottles or Coke Zeros, of course.

Breakfast was coconut oil, then walnuts, half a banana, and Almond-Hazelnut-butter and more walnuts all layered in a bowl.

It's amazing how long that "Paleo cereal" can keep you satisfied. Somedays I don't feel like eating for 6 hours. I can see where the Bulletproof coffee guy is on to something.

But since I don't drink coffee, I guess it's Bulletproof Cereal for me. Or as I prefer to call it, Yummy Cereal.

Because it's so satisfying, I've moved my workout time back. Each morning, when I'm in Toronto, I have a work meeting (video call) at 10:30am, so I either have to train before or after. Training before was uncomfortable because I was too full. So I recently switched to after and it's been working out great.

Details on today's training session...

1A) Hang Clean
1B) Mobility

2A) Trap Bar Deadlift - PB of 315x10
2B) Mobility

3B) Leg Curl

I'll save Military Press for a garage workout tomorrow (where I'll sub in KB 1-Arm Presses and finish with some arms and abs).

Saturday will be off (big walk in the cold weather that is coming) and then Sunday will be back under the bar for a Squat workout.

While I was training I saw something ironic. A girl was working out in Vibrams (not ironic), but doing Smith Machine Squats and Machine Leg presses. Seems ironic to be wearing a shoe built for 'natural movement' and then doing exercises that lock your body into a fixed plane.

Methinks she's drinking the kool aid without thinking.

Today's Kickbutt Mindset Tip:
"Set aside a certain number of days, during which you shall be content with the scantiest and cheapest fare, with course and rough dress, saying to yourself the while: Is this the condition that I feared?" — Seneca

Go on,

Craig Ballantyne, CTT

PS - Every action either moves you closer to or further away from your goals.

Choose wisely.