Saturday, February 28, 2015

Leveraging and chipping away at Streaks

Streaking Update

1) Write 3000 words per day

I almost got off track this morning, spent too much time thinking and planning out some other work issues, before I finally settled in to writing. But my deadlines kept me honest and I got a couple of projects done early. I also pushed back my workout to late morning, a rarity, and I made sure to leverage everything I write into multiple contributions.

For example, yesterday afternoon I sent an email to a friend. Then I edited it for use here, on ETR, in the virtual mastermind, and in my blog and emails. It's good content, and now is in several places, helping 5x's more people.

Build others UP because it will only make you more successful. If you don't have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don't. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.


I am not a psychologist, a psychiatrist, or any other type of doctor. I did not stay at a Holiday Inn last night (haha). But I have a friend going through some tough times. He's depressed. And yes, he's under a physician's care, but I still had some suggestions for him. Here's his daily Mood Improvement Checklist that will help every ETR reader:

1) One Minute Meditation (6 breaths, 4-second inhale, 6-second exhale)
2) Read one page from The Art of Living (Epictetus translated by Sharon LaBelle)
3) Walk outside in the sunshine for 20 minutes
4) Hug and kiss your wife and tell her you love her
5) Write in your ETR gratitude journal - takes just 5 minutes a day
6) Hug and kiss your kids and take a photo of them or with them every day
7) Reach out to a different friend every day. That are many folks that love you and care about you. Stay connected. Find a way to help them, too, and you will find yourself getting stronger.

He immediately replied, "Awesome, thanks!"

The checklist is already working.

After that I finished up my monthly info product newsletter, a bunch of virtual mastermind posts, and an audio outline that I'll record later when I'm not in the writing mood.

2) No Post Dinner Binge Eating

I had a huge breakfast yesterday that kept me full till 6pm. I wasn't that hungry for dinner, so it was easy to stay on track. Tonight's a birthday party night, but the food served will be off my diet plan, so I will eat before and focus my thoughts on socializing with good folks like Dan Long, Mike Westerdal, their wives, and Joel's awesome in-laws. I'll stay up late but won't be sleeping in...instead I'll nap on Sunday and then go to bed early on Sunday night. Joel and I have a big trip to Miami on Monday.

3) 1 Drink Maximum

Could be tested tonight. We'll see what is stocked at the party.

4) No Outbursts or Snarkiness

No chance of this today, even though it's raining here in Tampa, and even though I spent a long time on hold with Hertz (and their terrible hold music). Life is too good to be snarky.

5) Healthy Gut Days

Had more caffeine today, but everything I'm eating is perfect. I also received some good news on the auto-immune front, as my blood markers for inflammation came back normal from the recent blood test I did. Later this month I'll re-do my food sensitivity testing to see if I can start adding back almonds, stevia, berries, and lemon.

To be honest, I have no idea how accurate the test is...or if it's valid at all. I haven't noticed a difference but when you're dealing with digestive issues, it's like trying to peak into a locked black box, or a riddle wrapped inside an intestinal enigma. You just keep chipping away at pieces of the puzzle to find out what makes a difference.

I should have results from a gut bacteria test back soon to see if those are all at healthy levels.

Chipping away,

Craig Ballantyne, CTT

Deads and depressed friends

Dandy deadlifting was done on Friday. The morning started great with lots of writing, then a big breakfast of walnuts, coconut oil, and cacao nibs. That's my version of cereal. Alas, I washed it down with a Coke Zero because I needed a high-voltage jump start for the deads.

Forgive me my diet sin!

Then it was off to a local LA Fitness around 10am. It's right beside where the Phillies have spring training, and inside it's big, but old and wearing down. It is no Fit Athletic or Powerhouse, that's for sure.

The weight room was busy around the squat racks with one bodybuilder doing curls, another squatting, and an athlete doing impressive front-loaded barbell bulgarian split squats. Then there were a bunch of ignorant kids doing squats with poor form in the Smith Machine and jibber-jabbering.

One kid stuck out like a sore thumb. He looked, and acted like, Napolean Dynamite's obese, stupider cousin. His shirt was ripped 6 inches under each armpit, he was toothless (in spots), and he wore ankle weights above his black shoes, making it seem like he was wearing moon boots (an obvious oddity for a Florida). He wouldn't stop talking either. He just walked up to people and started a conversation like they were old friends.

After my third set of deadlifts he looked at me and said, "Hey boss man, do you know if they have a deadlifting machine here?"

Bewildered, I shook my head. "No, sorry," I said. It took me a minute to regain my focus, but the workout went well.

1A) Deadlift
1B) High Box Jump

2) Snatch Grip Deadlift

3B) OH Squat

4) Barbell Curl Challenge - 45lb bar x 31 reps <= Good times

5) Stationary bike sprint challenge...this bike inflated calories burned, so I can't count it as official, but I used Level 20 and it said 35 calories burned in a minute. I dunno about that...

Today's Kickbutt Mindset Tip:
Build others UP because it will only make you more successful. If you don't have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don't. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.

And here's some help I gave to a friend...

I am not a psychologist, a psychiatrist, or any other type of doctor. I did not stay at a Holiday Inn last night (haha). But I have a friend going through some tough times. He's depressed. And yes, he's under a physician's care, but I still had some suggestions for him. Here's his daily Mood Improvement Checklist that will help every TT reader:

1) One Minute Meditation (6 breaths, 4-second inhale, 6-second exhale)
2) Read one page from The Art of Living (Epictetus translated by Sharon LaBelle)
3) Walk outside in the sunshine for 20 minutes
4) Hug and kiss your wife and tell her you love her
5) Write in your ETR gratitude journal - takes just 5 minutes a day
6) Hug and kiss your kids and take a photo of them or with them every day
7) Reach out to a different friend every day. That are many folks that love you and care about you. Stay connected. Find a way to help them, too, and you will find yourself getting stronger.

He immediately replied, "Awesome, thanks!"

The checklist is already working.

Stay strong,

Craig Ballantyne, CTT

Thursday, February 26, 2015

#1 butt exercise to avoid

Ol' Bally the Dog, my crazy Canadian chocolate lab, enjoys sniffing butts. He makes no apologiez. That's what dogs do. I, on the other hand, prefer just to look at them. I'm a bit of a butt expert. Show me a nice butt and I can accurately predict that person's workout routine. And if you show me a flat butt, or one that squishes out sideways or droops down instead of curving back nicely, and I can also tell you what type of exercise that person does each day (it's obviously the wrong kind!).
In the case of the droopy drawers and squished sideways butt, there's always one exercise culprit to blame. It's one move that you'll want to avoid or at least kick-to-the-curb from your program because it's not going to help you get a better butt. And Bally the Dog says it won't make you smell any better, either. ;)
Unfortunately this one type of ineffective exercise is quite popular amongst the "wanting to get a better lower body crowd". I guess that's why so many people end up frustrated with their gym memberships…because that exercise they are doing just isn't working.
This exercise can also cause "dead butt syndrome", according to This refers to gluteus medius tendinosis, which is an inflammation of the tendons in your rear.
This one exercise also causes "dumb-butt syndrome", according to Runner's World magazine. This happens when that one bad exercise leads to weak hips, an unstable pelvis, and ultimately serious knee injuries. It occurs all the time in people that do this one exercise, according to Dan Bannink, a physical therapist in Michigan.
There's also "flat butt syndrome", according to Las Vegas trainer, Peter Pinto. He says you'll want to avoid that one useless exercise because it causes your butt to wither away, "allowing for saggy butt cheeks and flat butt syndrome."
So what is this one exercise to avoid?
Machine cardio. Stairmasters, elliptical machines, treadmills, and even spinning all lead to flat, dumb, dead butts.
And what's the solution to overcoming a dumb, dead, flat butt?
My Turbulence Training programs, of course. I know what works. I've been building better butts, including my own, for over a dozen years. I believe a beautiful butt is a work of art. So let me help you sculpt one.
Trainers like Jillian Michaels, Peter Pinto, and myself know that 1-leg resistance training exercises are the best way to build a better butt. Single-leg exercises are best "because they target so many muscles at the same time — glutes, hamstrings, quads, and calves," says Jillian, allowing you to sculpt your muscles while burning a LOT of calories at the same time.
Just one set of a single-leg exercise will do more good for your behind than 45 minutes on any cardio machine.
So save yourself time, money, and sagginess, and just say NO to cardio if you want a better butt. The answer to putting curves in all the right spots – so that you show off your 'best asset' in your skinny jeans – is to use this Turbulence Training program built specifically for giving you a better butt. But hurry, the celebration sales price more than doubles at midnight tonight.
Get the Best Butt Building TT Workout <= $7 sale ends tonight
Just say NO to an embarrassing flat, saggy butt that you have to hide under baggy jeans or sweat pants, and finally get a custom-made butt with curves in all the right spots – that fits perfectly into stylish skirts, sexy swimwear (bikinis and speedos!) and your favorite 'going-out-on-the-weekend' pants.
You work hard. You eat right. And you deserve results.
Here's your chance to get the body and the butt you want.
Build a Better Butt Right Now <= price DOUBLES tonight
Looking forward to your results,
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - When life hands you lemons...
...make fat-burning lemonade.

When life brings you discomfort, mental or physical, do not waste your energy trying to repel it. Instead, embrace it. Channel it. Use it to fuel your efforts to persevere through it. Breathe it in, work it out. Do not fight against it, but instead flow with it. That is how you will get through it.
I believe in you. You can - and WILL - do it.
And when life hands you a flat butt, build a better booty with my help.

Shoulders and Streaking in Florida

Had a great experimental workout today, putting together some new ideas for the May TT workout of the month.

1A) KB Snatch
1B) Yoga Stretches

2A) KB 1-Arm Standing Overhead Press
2B) Slam Ball

100 rep circuit
3A) Slam Ball - 20 reps
3B) Total Body Extension - 60 reps
3C) Pushups - 20 resp

Streaking Update

1) Write 3000 words per day

Morning writing: Finished George Washington section...but went down rabbit hole on Thomas Jefferson research. Also worked on more Stephen King stuff, and finished 1100 words on Mother Teresa yesterday. I might need to draw a line in the sand as to the number of profiles I'm going to do.

Lots of calls this afternoon with my team, including one with Nick Papple, CTT, my assistant editor. We'll be sharing our thoughts about On Writing.

2) No Post Dinner Binge Eating

Moderate brunch and big dinner yesterday. Joel's chef, Chef Gui, prepared flank steak with chimmichuri sauce, black radiches (I did not know these existed), sweet potatoes, and swiss chard. Fantastic meal. I'll have leftovers of that tonight. On Friday we meet with Chef Gui to prepare the marketing plan for his new cookbook. It's going to be a big ETR project this year.

3) 1 Drink Maximum

Back on track.

4) No Outbursts or Snarkiness

Surrounded by amazing people at Joel's home in Florida. It's been a fantastic week. We have a 40th birthday party for his brother-in-law on Saturday, and then Joel and I are going to Miami for a Heat game on Monday. Life is pretty darn amazing, so no snarkiness is slipping in.

5) Healthy Gut Days

Everything is going great. In a good rhythm. Had some caffeine today, and started adding back in some foods to my diet that were previously considered "food sensitivities". These included almonds and stevia.

Today's Kickbutt Mindset Tip:
You are the type of person who takes action, doesn't complain, finds a way to get it done, and never gives up, right? The answer is yes, you are. Remember that during the tough times today.

Always look for the slight edge,

Craig Ballantyne, CTT

Wednesday, February 25, 2015

The Fat Greasy Enemy is back

Uh-oh, the pharmaceutical has brought back their greasy enemy of fat, Alli. Now Alli is not what you might expect. You might be thinking "he" is a big, fat, greasy underground mobster, but he's not. Instead, he's a diet drug that makes you poop your pants.
I'm serious!
Alli is also known as Orlistat. Common side effects include, "inability to control bowel movements; oily discharge; oily or fatty stools; oily spotting". Ugh. And here's an FDA warning on Orlistat, "Contact your healthcare professional if you develop itching, yellow eyes or skin, dark urine, loss of appetite, or light-colored stools. These may be signs of liver injury."
NO Thanks!
This the WRONG approach to weight loss. Orlistat makes fat the demon, but fat is good for fat loss. When you eat the right fats (from the 7 foods listed below), you'll boost your all-natural fat burning hormones and calorie burning potential. Fats also keep you full longer. Just eating some avocado cuts your calorie intake by 20-40% at your next meal. You need fats to be healthy and to lose fat. That's a fact.
"When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with fat-burning, healthy, fatty foods, you'll be well on your way to a flatter belly," says nutritionist Joel Marion.
Here's Joel's top 7 fatty foods for fat loss:
Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds), Avocado, Olive Oil, Fatty Fish (for example, mackerel, tuna, salmon, and trout), and Coconut Oil.
I'm down at Joel's house in Florida this week (escaping the Cold of Canadia), and this morning I had my unique breakfast bowl of: Walnuts, Coconut Oil, Pecan Butter, Cacao Nibs, and a banana. It was delicious, kept me full for 6 hours, and gave me all day energy.
Coconut oil is a prime source of medium-chain triglycerides (MCTs), well known for their appetite regulation, energy, and immune benefits.
But there's one fat not on the list that is Joel's #1 fat for a flat belly, which stands head and shoulders above all of the previously mentioned fats in its ability to slim your waist and burn belly fat. My mom just started using this and said it helps her stay full between meals (while she's busy burning calories dogsitting ol' Bally the Dog).
Take Joel's advice and get this #1 belly-fat-burning fat daily
And just say no to drugs and oily underwear,
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Ask the big question...
..."What do you really want to achieve in life?"
Then think, "Are the people I'm spending time with helping me achieve this?"
... "The key is to keep company only with people who uplift you, whose presence calls forth your best," said Epictetus
... So become the person you need to be to achieve what you want to achieve. Most people want you to remain in your/their comfort zone. They resist and hate change. They believe they are stuck and want you to remain stuck with them. You must not harbor any bitterness or resentment against those that try to hold you back. They know not what they do.
Stay strong and never give up on what is important to you...even if that means a big step out of your comfort zone. Stay strong and keep on pushing on

Meathead Summit

Back down to the garage today. Upper body meathead training. It doesn't get any better than this, does it. Garage door open, cool Florida morning turning to humid, powerblocks, chest pump, and meathead 1-arm rows to finish it all off, almost seeing stars as I trained to near absolute failure.

Workout went like this:

1A) DB Press - 4x6
1B) KB CSR - 4x10

2A) DB Incline - 4x12
2B) DB Shrug - 4x12

3) DB 1-Arm Row - 3x15ish

Go Hard, Get Lean...just like this

Earlier today I was working on TT Summit details...we are only 3 months away. Are you ready? It's my 40th birthday party, and you get all the presents and my new Slight Edge System.

'NO-equipment? NO problem. Try this free bodyweight workout. It's fun, fast, and free :) -'

Today's Kickbutt Mindset Tip:
"There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can't go any further. Don't listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can't go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you'll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever." - Robert MacDonald, from Gym Jones

Maximally inspired,

Craig Ballantyne, CTT

PS - Don't let the negative people or environments keep you down. There are many more good, positive people out there who want to support you. Take action, live by example, and attract them into your life. Help others, and you will be helped yourself. Just Act. Just Ask. Just Solve Problems. Just Ask for Help. Just Admit When You Are Wrong. Just Connect. Just Grow. Just do it and stop finding reasons to postpone it.

Tuesday, February 24, 2015

Monday Mooty Workout and Drinking Streak

Flew to Tampa and drove to the gulf coast on Sunday, then I squatted on Monday. That's left me with total body fatigue, tired arms, sore legs, and a tired mooty. Yes, a tired mooty.

Monday's Mooty Mash-Up workout went like this (done at the Clearwater LA Fitness, right beside the Phillies spring training diamond):

1A) Squats
1B) High Box Jumps (good to see I still have decent springs)

2A) Good Mornings
2B) One set of squats to failure with 135 pounds (wussed out at 21 reps)

3A) DB Reverse Lunges
3B) Stretches

That was enough.

Followed up with a visit to Whole Foods. I love that place. I bought a few Epic protein bars, lots of packets of nut butter (pecan, walnut, and coconut butter), some walnuts, supplements, and water.

Don't miss this:
Check out my 12 Rules to Live By interview with my good friend Jason Ferruggia

And now for a...

Streaking Update
It seems I'm 4/5 again. But I think I learned my final lesson. I don't expect to ruin the alcohol streak again. I'm going to get it right this time. I am going to stay strong through the finish.

Here's my update covering my travels from Toronto to New York, a five hour delay in JFK on Sunday, and my first 48 hours down here in Florida...

1) Write 3000 words per day

Today was a HUGE success in overcoming some 'bad' good habits. That's right, you can have good habits that are bad. For example, I have compulsions to post on TTM, Twitter, and other sites too early in the morning. But today I held off and did almost 3 hours of work before I gave in to posting my morning motivational content to all sites.

I pushed some of my routines (like daily document reading) back later...thanks to comments Matt Smith made many months ago...I'm slowly overcoming the compulsion to do non-urgent things in the AM.

This allowed me to edit 30 pages of my book today and write another section on Stephen King's routine.

I'm finally reading his book "On Writing"...and I'm slightly embarrassed that it took me this long to get to it...I delayed because I thought it was a textbook-like 'manual'. It's not. It's his unofficial autobiography and is very entertaining and informative. I just read how his story of Carrie came together...fascinating...and to think that he almost threw it out!

PS - I also invented the word "mooty" ... it will be a feature of Wednesday's TT email.

2) No Post Dinner Binge Eating

I've been staying on track and even eating less at dinner. On Friday night at Peter Luger's steakhouse I took home a doggy-bag of steak and bacon that I didn't feel like eating. That was a big victory in reigning back the unnecessary 'going to bed stuffed' feeling. Plus it made for a great breakfast.

3) 1 Drink Maximum

One celebration drinking session (of 2.5 drinks) stopped my streak here. I learned a valuable lesson. Nearly blew streak #2. So this bad habit will stop and I will finish the remainder of the contest on point. I promise.

4) No Outbursts or Snarkiness

On Sunday morning my flight was scheduled for 8am. My car was scheduled to pick me up at the hotel at 5:45am. The weather was miserable, so I double checked the status of the flight.

On time, said Delta's website.

At 5:40am I received a text. Flight cancelled. (Insert sad Wah-wah-waaahhhhh sound).

It didn't really bother me because I had planned to read and work at the airport anyways. This just meant more reading and working would be done. The time went by quickly. I had a nice smooth flight to Tampa and drive to Joel's house, arriving in time to soak in the hot tub and catch up over dinner.

Monday morning was a great workout at a local LA Fitness and I had patience waiting for the squat rack. Monday night was a great steak and bacon dinner courtesy of @chefgui

Today has been a breakthrough writing day plus I managed a walk and a swim before a late breakfast.

It's hard to be snarky when this is your life!

5) Healthy Gut Days

Everything is going great.

This comes as a surprise to me, but I think my digestive system performs better on a high-protein diet. I can't say for certain yet, but I've been eating more meat than usual and everything is feeling and working great.

While this is bad news for hippies that want everyone to decrease meat intake, it's good news for Chipotle,, The Edge steakhouse in Denver, and Peter Luger's.

Today's Kickbutt Mindset Tip:
You can change. It's up to you. Your future. Your choice. You must be willing to go after it. You must be willing to do the work and follow in the footsteps of those that have led before you on the path to success.

Keep on experimenting every day to find what works best for you,

Craig Ballantyne, CTT

PS - Get a better booty...

...or mooty here:

Number one exercise for a better booty or mooty

If I had to choose just one exercise for getting a nice butt, I would, of course, CHEAT, and choose three exercises – one for beginners, one for intermediates, and one for advanced body sculpting. And yes, these answers are the same for men and women. After all, it's really important for guys to have a great butt, too. If you want to hit a golf ball farther, be an NFL running back, dunk a basketball, or catch a lady's eye, you need strong, curvy glutes.
My butt proves the power of the "Mooty" (man booty). Back in 1999 when I was still in college, I was 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. That's the #1 ADVANCED exercise for a better butt.
But if you're not advanced, or if lunges hurt your knees, where does that leave you?
For beginners, the best butt exercise is the 1-Leg Hip Extension. It's a no-equipment bodyweight move that is done lying on the floor to isolate your butt muscle. It looks easy, but works great. It even helps advanced guys and gals chisel out the final details of a beautiful butt. Don't ignore this move, even if you are a personal trainer or fitness model.
At the intermediate level, the best exercise for building a better butt is a tie…(wow, I'm really cheating and listing 4 exercises as the best butt exercise). The tie goes to Step-Ups and Split Squats. Both exercises are easier than lunges because they require less balance and both are less likely to cause trouble for your knees (if you have past injuries).
But here's the bottom line (pun intended):
It doesn't matter what fitness level you are at. I have the perfect "Booty" (or Mooty) program for you. And I'm practically giving it away – along with a BONUS 4-week bodyweight cardio workout program that will help lose both pounds and inches - without cardio.
So if you want to get a hot, sexy, curvy body, one that turns the heads of every man or woman that walks by you, then here's what you need to do:

Get all of my best Booty workouts here – plus your free bonus bodyweight workout

These easy, athletic movements will give you a strong and beautiful body. If you want a better butt for sports, consider it done. If you want a better looking butt to fit in your jeans, this is exactly what you need.
But hurry, it's only on sale for a few days at the lowest price of any of my programs. (You can use the money you save to buy a new pair of jeans that make your new butt look even point in hiding your new booty behind a baggy pair of pants.)

And no, these workouts don't involve any silly machines like the "butt blaster" and no the exercises won't make you big and bulky – only better booty'd. Smiling face (black and white)

Get your best Booty workout here – plus your free bodyweight cardio bonus

Enjoy your new better booty body baby,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Powerful quote for you...

"Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same." – Marianne Williamson

Best Drink for Fat Loss

There's one drink used by all the top fat loss experts we trust. It's so good and gives you so much fat-burning energy that it's helped me give up caffeine for weeks. Plus, it tastes great with a natural hint of sweetness AND is more filling than plain old water.

But it's not an "energy drink" packed with sugar, caffeine, and who-knows-what-other-dangerous-ingredients. It won't give you anxiety, jitters, or insomnia. Instead, this amazing fat-burning drink is ultra-low in calories - and has NO artificial sweeteners. Plus, it has 4 secret ingredients that will put your fat burning levels into OVERDRIVE and you'll be getting the antioxidant equivalent of 12 servings of fruits and veggies.

It's easy to travel with too, and is the best drink for preventing the colds and other airborne illnesses that you usually get from being on airplanes.

That's why I recommend that each morning, before you do your daily workout, you should take 30 seconds and prepare a Daily Energy drink!

Get the #1 drink for fat loss here

If you don't have Daily Energy in your routine, you're missing out on your maximum weight loss potential. Click the link below to get an amazing deal on your 1-month supply. But hurry, you'll never get this good of a deal again.

Click here to get the #1 drink for fat loss and Daily Energy

Drink up for health and energy,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Use your struggles to get stronger.  Persevere through the hard times knowing they will be over soon. You WILL get through them and come out stronger on the other side. Believe in yourself and stay strong. Never give up on what is important to you.

Saturday, February 21, 2015

Steak and bacon at peter lugers

Steak and bacon and broccoli at Peter Luger's last night in Great Neck, NY, with Bedros Keuilian, found of Fitness Business Summit ... today, speaking at Martial Arts Business Summit on Long Island... and tomorrow, flying to resting up my arms today. smile emoticon - Bodyweight squats only, today, with Missi Holt!
Turbulence Training's photo.
Turbulence Training's photo.

Thursday, February 19, 2015

Stressful week into a New York weekend

Alright, it's been a stressful, different week in my life.

I made some big changes in my business, traveled to Toronto, had late night meetings and early morning breakfasts, slept poorly (at the amazing Shangri-La hotel in Toronto), interviewed Mark Ford (, did 6 other phone calls, created the CTT call of the month, wrote essays and TT emails, texted dozens of times with my depressed friend, went and saw my amazing chiropracter (Dr. Michael Sommers), coached my team members, and prepared my presentation for this weekend's Martial Arts Business Summit in Long Island, NY.

Not a bad week.

Oh, and I cleaned my dog's ear because it was stanky dirty.

Tomorrow I fly to NYC (so I'm resting my arms today, , haha). I present on Saturday morning and then we do a 1-day Mastermind for the rest of the day.

Streaking Update

1) Write 3000 words per day

Between the book and the TT emails, I'm hitting the 3000 words. It really has been an amazingly productive year since I started this. More important, I've figured out the introduction to the book. It was a real struggle. Here's an excerpt article (although it's not the intro): 

2) No Post Dinner Binge Eating

I've been winning victories, and now I'm even more committed thanks to Shawn Stephens, CTT, who shared this:

"I had one of those days yesterday. 5:30 am until 7:30 pm. I normally go home middle of the day because I am so close but with all this frigid weather I had to be there because my toilet wasn't in the sewer lines! They even had the toilet taken out at one time! It is not working last I checked still. They dumped something down to melt the ice but said it would be anywhere from 1 hour up to 2 days. We just had another night with -20 wind chill though so I am not thinking it wanted to thaw yet! I was exhausted at the end of the day and almost caved on my nutrition. I didn't get my normal mid day prep done because I was at the studio. I resisted the urge to walk next door (Historic restaurant and bar 1 block from my house) and I ate left over chicken and veggies instead. A huge victory for me on my personal transformation!"

Awesome, Shawn!

3) 1 Drink Maximum

Right on track. Tonight I will have one in celebration of getting one big stressful thing out of my life last night. Off to the Pravda vodka bar for a Black Russian and some gravlax.

4) No Outbursts or Snarkiness

Despite the stress, I've avoided raising my voice. That said, I must admit, I've avoided answering a certain person's phone calls. It's not worth it.

5) Healthy Gut Days

It's always so much better when I'm home in Canada. It's going to be tested this weekend as I have a couple of flights. Flights don't help it. So...we shall see how it goes. And to make it an even more exciting adventure, Bedros Keuilian and I are going to the legendary Peter Luger's steakhouse.

Stay vulnerable and accept help,

Craig Ballantyne, CTT

Monday, February 16, 2015

You vs Carbs

I've just learned something really embarrassing about myself. I am defenseless against sugar. If I start eating some, I can't stop. It's embarrassing. If you've ever eaten too many sweets at one sitting, or too many carbs at any meal, then this will help. But there are worse carbs.
At the link below, my good friend and top nutrition expert Joel Marion is going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer's.
==> NEVER eat this carb (literally, never)
As you know, Joel is one of my best friends, and I visit him all the time (I'll be heading there on Feb 23rd to escape this brutal Canadian cold). The great thing is that Joel helps me avoid sugar because his house is filled with high-protein, natural foods, and each night I sit down to an amazing NO-sugar dinner with his awesome family. Thanks for everything, Joel!
If you don't have social support helping you, then at least go here to learn how you can beat the sugar demons:

Looking out for your health (and mine, too!)

Stay strong and keep on pushing on,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - That struggle you have...with anything in life?
It won't go away on its own.
It sucks, I know. I've had a very stressful week. One of my best friends is battling anxiety and depression, another friend is in divorce court, and a family member is in poor health.
This week has really put my problems in perspective. I know how hard they are fighting, and it's inspired me to push on, stay strong, and going on - no matter what obstacles get thrown in my way.
It won't be fun or easy to fix these issues, but I will never give up, and I know neither will you, no matter what is in your way.
Stay strong. Have the difficult conversations. And make the right decisions.
Bad habits must be attacked head-on. Do NOT procrastinate. Just do it. Take ACTION. Make the Right Decisions, Right Now, for your Right Life

At Home Grateful for a Hard Workout

Today's been a crazy day, even though it is an official holiday. I haven't been stressed like this for a long time. I really didn't expect this weekend to turn out like this.

I wrote about it here:

And then I got lazy. Not wanting to deal with the stress of going to the gym on a holiday, or getting out of my car in the brutal cold, I stayed at home and tried to train just as hard with powerblocks and kettlebells. The good news is that I did it. It was a great session.

1A) Powerblock Split Squats - 4x8
1B) Box Jump - 3x3

2A) KB Swing - 70lbs x 6 sets x 20 reps
2B) More Box Jump - 3x3 (did these in between every other set)

3A) Powerblock Shrug - 4x20
3B) Yoga Stretches

Great feedback on this new Go Hard & Get Lean workout:

"Go Hard Get Lean is quickly becoming one of all time TT favorites. Starting to see an increase in upper size. However upper body strength needs improvement too. Good job on this workout Craig." - Blake L.

And another member said:

"Finished week 1 of TT Go Hard and Lean...Tough little program here. I'm a really big fan of how it's set up. The first three days start with the mid rep range(6-8) big lifts and are followed by dropsets, higher rep supersets and circuits that get really your heart moving. All done within 40 minutes, including the warmup. The 9 minute ab circuit on day 3 is just brutal. The last workout is a fun but tough challenge/rep day. I had a crazy pump after doing this one." - Mike L.

Today's Kickbutt Mindset Tip:
Step up. Take action. Have the difficult conversations. ==> Pay the price. Earn the prize.

Be grateful...I know I am for the life I lead, even though things are more stressful than usual this week due to travel, some business issues, and some other friends that are behaving poorly.

Time to follow my own advice,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Put Your Problems in Perspective

My problems (which are small and few) were put into that correct perspective today. One of my good friends from college called me early this morning. He is very depressed, anxious, suicidal...he's getting professional help but he is very stressed with his job, his new baby, his unwell young son, and his past addictions, and he's off on work leave...

I've written about him before here (he was up then, he's back down now)


It's a reminder to
- Reach out
- Be vulnerable
- Ask for help
- Stay strong
- Get Support
- Focus on the positive
- Never stop looking for answers

And to be grateful...I know I am for the life I lead, even though things are more stressful than usual this week due to travel, some business issues, and some other friends that are behaving poorly.

Time to follow my own advice.

Streaking Update

1) Write 3000 words per day

Writing has been good, but it's not been on the projects that I want it to be...I've had important emergencies come up. Work communication got sloppy, we lost our focus. Now it's time to get back on track, although this means stepping back and falling behind on pet projects.

2) No Post Dinner Binge Eating

I've been doing great, and the last three nights I've slept much better.

3) 1 Drink Maximum

Right on track.

4) No Outbursts or Snarkiness

Hard to be snarky when conversations are this serious. For a holiday Monday, it's already been a wild ride. Not sure how I would have handled this a year ago...I know everyone is better off because of this streak.

5) Healthy Gut Days

This is a bright spot. It's great to have your health. I know what it's like to be anxious and to have bad gut health. One leads to another for me. That's why I meditate, eat healthy, exercise, and write personal info like this to share with you!

Stay vulnerable and accept help,

Craig Ballantyne, CTT