Nutrition, Not Workouts

Have had a lot of requests for nutrition updates, and since I didn't train today, I figured I'd go over what I've been eating lately.

Last night I finished up a late filming session and was hungry, so I met a friend and decided to have a slice of vegetarian pizza with them from Pizza Pizza (Canadian pizza chain). Not a good call, and their dipping sauce was worse than the pizza. Oh well...

This morning, I started with my current regular breakfast of a blender drink poured over uncooked oatmeal, raw almonds and raisins. The blender drink consisted of:

- blueberries
- raspberries
- 1 banana
- spinach
- tablespoon almond butter
- walnuts
- cacao nibs
- almond milk (I tried using Hemp Bliss instead of almond milk, but Hemp is intolerable)

Sometimes I add a scoop of Vega or Sun Warrior vegan protein powder, but most of the time I forget. Probably makes no difference and when I run out of what I have I probably won't buy another bottle of vegan protein.

For an early lunch I had two southwest flavored "organic sunshine burgers". That's right, burgers made out of sunflower seeds. The full ingredient list:

- organic raw sunflower seeds, organic brown rice, organic carrots, organic black beans, organic bell peppers, organic cilantro, organic garlic, organic jalapeno peppers, organic ground cumin seeds, organic onion, sea salt

On one burger I went traditiona...with ketchup, mustard, tomato, and pickles. On the other, I went with just tomato and avocado. Both were good.

And here's the "foundation" of my grocery list - the staples that I get almost every 5 days:

- 6 ORGANIC red apples
- 6 bananas
- 1 broccoli
- 1 ORGANIC red pepper
- 1 ORGANIC orange pepper
- raspberries
- 1 bag spinach
- 1 tomato
- 2 avocado
- 4 oranges
- 2 grapefruit
- 2 vanilla almond milk
- 4 amys'chili
- 2 jars spaghetti sauce
- veggie burger patties
- flax bread

Alright, back to a workout tomorrow with deadlifts.

Craig

2010 - 24 TT Workouts

2010 is going to be one of the most exciting years of your life.

I promise.

You're going to get 24 of the coolest workouts ever AND I'm going to entertain the heck out of you with workout video reports from all of my travels.

I'm even moving to another big city in 2010 AND attending one of the world's LARGEST events...Check out everything YOU are going to get in 2010 as a TT Member:

=> Click here for all 24 of the 2010 TT Workouts

There's going to be a lot of crazy adventures and you're going to burn fat with Adrenaline, Addiction, the new Hard-Core program, and 21 other workouts...

I'm so excited and I hope you get pumped up by this really cool calendar of events for 2010.

And let me know on the blog if you have any workout suggestions,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Each month you'll get TWO new workouts as a TT member.

And soon you'll have Addiction, Adrenaline, Transformation, and so much more.

PPS - I promise that the TT Transformation program will be out by January 15th, 2010...

It will be a bonus 3rd workout for January.

Can't wait for you to try it & totally change your body.

New Workout Program

Starting a new workout this week, so keeping the weights low to moderate...also filming TT for Abs DVD workout tonight, so basically I'm training twice today.

This morning I did...

1) Hang Cleans

2A) Bench Press
2B) T-bar Row

3A) DB Incline Press
3B) Chest Supported Row

That was it.

We'll be filming around 10pm tonight, so that gives me a good rest.

And listen, if you're off work this week, here are a couple of things for you to think about/plan for...

1) Social Support

Who you associate with is more important than you could ever imagine. Do not accept anything less than the best. Research shows you'll get more results with a workout buddy and online weight loss forum participation. And real life experience shows you that you can't expect to soar like an eagle when you are hanging around with turkeys. Do not hang around folks who peer-pressure you into bad lifestyle choices.

2) The TT 2k10 Fat Loss Nutrition Guide

Remember: Diet is more important than exercise!

=> Fat Loss Nutrition Guide

Catch you tomorrow with some tips from tonight's filming,

Craig Ballantyne, CSCS, MS

It's cardio time...

I hit the gym this morning and wasnt surprised to see every piece of cardio machine in use.

But as usual, I felt bad for those people who where on the bikes and the ellipticals going at a very slow, steady pace, probably only burning an extra hundred calories than they would have just sitting in a chair.

And no one looked like they were having fun.

On the other hand, if you looked in the weights area - where I was - that was where all the lean, sculpted folks were. And everyone there was working a LOT harder than the folks on the ellipticals.

Hopefully a few folks in the cardio area will make the connection and try out some resistance training - and be rewarded with better results.

My workout:

Bodyweight warmup, stretches

1) Jumps - 2x4

2) Narrow Stance Back Squat - 2 heavy sets

3A) Front Squat - 2 moderate sets
3B) DB Renegade Row + Spiderman Pushup - 3 sets

4A) Back Extension - 3 sets
4B) Plank or Plank on Ball - 1 set plank, 2 sets ball plank

That's it.

Doing a teleseminar with Scott Colby from www.theabsexpert.com at noon EST and then heading back to Toronto and filming TT for Abs DVD tonight. Trying to wrap that up before the New Year.

Train hard but safe,

Craig

PS - And just say NO to cardio unless you really, really love it.

PPS - Don't forget...

...about the half price TT sale on this week only:

www.TurbulenceTraining.com/halfpriceoffer

Get started losing the holiday fat today.

Metabolism Boosting Tip & 7th TT Contest

You'll be happy to hear - after possibly eating too many calories this weekend - that I stumbled across a new research study showing 1 simple food that might help you boost your metabolism.

 

That's just one of the research studies, fat loss tips, and workout ideas I cover in this week's blog post - "The Best of 2009".

 

Click here to discover all of those great fat loss tips

 

You'll learn...

 

- The details about the 7th Turbulence Training Contest (starts today!)

- How to win the fat loss game

- The one food to eat before a workout to boost your metabolism

- The most effective way to do interval training 

- The TT Bootcamp Bodyweight 200 Workout

- A surprising fact from my past about a program I created in 1999

- The names of 9 awesome TT workouts that I'm creating for 2010

- The truth about the power of a personal trainer

- The dirty dozen fruits and vegetables (and the clean fifteen)

 

Whew. This might be the most info we've ever crammed into a weekly blog post and podcast coaching call.

 

Click here to discover all of that great info

 

And get ready to use it to succeed in the 7th TT Transformation Contest!

 

Happy New Year,

Craig Ballantyne, CSCS, MS

 

PS - I have some huge news coming on Monday for those who want to lose the holiday pounds...

 

And stay tuned for a big blog post on Wednesday about what the future holds for Turbulence Training and your fat loss.

 

Your Results, My Workout

If you're not getting results, do this: Write down what you eat. Do that for every thing that goes in your mouth for 7 days. Log it on Fitday.com. Get the truth about your food intake, calorie intake, protein intake, etc. Don't tell me it's too hard. It's probably the easiest thing you can do to lose fat. Get to know the truth about your body and how it reacts to diet, exercise, and stress.

My upper body workout:

Extra stretching

1A) Military Press
1B) Mixed Grip Pullups

2A) Pushups
2B) Shrugs

3A) DB Triceps Extension
3B) DB Rear Delt Raises

That was it.

Merry Christmas,

Craig

Today's Workout

Dog has been out of town on vacation all week, so it's been pretty quiet around here.

Yesterday I spent a couple of hours reading some new books at a local coffee shop, including the "Big Book of Exercises for Women".

There's also a men's version - both published by Rodale/Men's Health. I have a couple of workouts in each book, and there are over 615 exercises in both
versions. I wrote down 2 dozen new moves yesterday while reading the women's version.

=> Click here for the Big Book of Exercises

I tell ya, the girl doing the pistol squat in the Women's book is super hot. And performing the exercise properly. Doubly-impressive.

Ok, so today I did an early workout - around 9am:

1) Deadlift

2A) RDL
2B) Barbell Rollout

3A) Bulgarian Split Squat 1 & 1/2 reps
3B) Calf Raise

Some extra stretching, and that's it.

One more workout until Christmas,

Craig

PS - The TT resource of the day is a new blog post on nutrition:

=> 12 Diet tips for Fat Loss (excerpt from the TT 2K10 program)

Advanced Abs Workout

Filmed a tough Turbulence Training for Abs Advanced Workout last night - follow-along style. We're working through this program, slowly...probably looking at March for releasing the DVD's. It will be the first TT follow-along DVD set. Thanks for everyone's feedback and demand for this - always great to hear your requests.

Here's the workout that I performed for the camera last night.

Superset #1
1A) DB Split Squat – 8 reps per side
• No rest.
1B) T-Pushup – 8 reps per side
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Chin-up with Knee-up or Assisted Chin-up – 8 reps
• No rest.
2B) Reaching Lunge – 10 reps per side
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #3
3A) Stability Ball Jackknife – 15 reps
• No rest.
3B) Stability Ball Mountain Climber – 10 reps per side
• No rest.
3C) Side Plank with Leg Raise – 8 reps per side
• Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Enjoy,

Craig Ballantyne, CSCS,MS
Author, Turbulence Training for Abs