Thursday, August 21, 2014

700 reps to kickstart the 33,333 rep challenge

NOTE: Today kicks off your chance to win $1000 of my money with the 21st FREE Turbulence Training Transformation Contest. There is no cost to enter, but there is a deadline to enter. You must start soon. Read the rules here, and then read the message below to see the Transformation that I am doing alongside yours.

My Transformation Workout Kicked off with:

Squats – 301

Pushups – 300

Pullups - 33

Handstand Pushups - 11

Row – 100

Burpees – 25

This was all done in a circuit, so I didn't do 300 pushups before trying any handstanders.

My legs are still sore from barbell squats on Tuesday, otherwise I would have done 500 squats. I'll hit a bodyweight workout tomorrow with more squats and 100 pushups (daily minimum), but will give the grip a day off.

Over to FB QnA:

I am trying to gain more muscle and tone my thighs. What supplement is best to maintain muscle? and when is the best time to eat after a workout? I take my amino acids right after I workout and protein 30 mins after.Then I will have a meal a little after that. Is this ok or do I need time.for the protein to "settle"?


Fortunately, gaining muscle is simple. 1) You need to lift 3x's per week. 2) You don't need amino acids. 3) Consume whey protein (20-30g) right after training. 4) Eat your next meal whenever you want. 5) Make sure that you are eating enough protein, carbs, and fat (total calories) to support muscle growth). 5) You only need 0.75 grams of protein per pound of bodyweight to support muscle growth. BONUS - You could also take plain creatine powder to support growth.

And hey guys, check out this classic - and FREE - workout along with my proven nutrition tips for building muscle and burning fat at the same time

Holiday Nutrition Lesson: When in well, even on the streets. YES, you can have gelato (1st pic is a gelato shop near the Pantheon in Rome), but no need for it 3 times per day. There are always better options if you are committed to your success - the 2nd photo shows a Roman street cart of fruit, roasted nuts, and even coconut water!

3rd photo shows my dinner from the wonderful gardens bar at the Hotel De Russie in Rome...grilled chicken, grilled vegetables, olives, and my preferred poison, a Black Russian with Chopin (potato) vodka (I prefer a drink over gelato any day!).

But I enjoy with limits, as we all must draw the line somewhere, or else why not just stay in bed and eat ice cream all day? (We all know that's not right nor possible.)

So do what is right for YOU and your goals at all times, in all situations. Enjoy life, but stay strong and never give up on what is important to you. (4th and final pic is for fun...a neat little car I discovered on the streets of that's a "Smart Car". Ha!)
(4 photos)
Turbulence Training's photo.
Turbulence Training's photo.
Turbulence Training's photo.
Turbulence Training's photo.

Today's Kickbutt Mindset Tips:
The average way of the average man gets us average results in a world where average has become unacceptable, unbearable, and unrewarding. If you want to be extraordinary, start by getting up earlier. Join me in being one of the people that takes time under our control. Join me in taking advantage of an extra fifteen minutes in the morning. Join me in putting more structure into your life, and we both shall celebrate the existence of greater freedom in our lives. It's there for the taking when time is on our sides, rather than an enemy in the battle for our days.

Don't regret yesterday's stumbles. They were only results in this experiment of life. Take the lessons and focus forward. Don't worry about tomorrow, give your energy to today. Each morning gives us a chance to start fresh. Harness this new energy into a great day.

Push on,

Craig Ballantyne, CTT

PS - If you're ready to change your life, join the latest TT Transformation Contest here -


Wednesday, August 20, 2014

My 21st TT Transformation Contest Entry of 33,333 bodyweight reps

While I was in Europe I did a lot of bodyweight training. I also was pushed by my training partners, Simon Black and Julian M. to think bigger and get outside of my comfort zone.

I thought I was pushing myself with bodyweight exercises before.

But I wasn't.

Now I see what I'm capable of doing.

And now I'm laying down a bodyweight gauntlet.

Some of these numbers might seem really hard or really easy to you.

Each of us has our strengths and weaknesses.

Honestly, I'm not great at pullups (max = 15) or Handstand Pushups (max = 4). Even my regular pushups only amount to a max set of 54 these days.

I can do 201 straight bodyweight squats in 5 minutes.

I once did a set of 21 straight chinups.

My bodyweight rows are another weakness.

Burpees...I rarely do them. That's going to change!

So...we shall see how I improve.

It works out really well, too, because I have a LOT of travel coming up in the next few months...and frankly running out to a gym from a hotel eats up a lot of my time.

I'll still get under the bar 2x's per week, but the rest of the time I'll be mastering my bodyweight with the basics.

Maybe someday I'll take the Craig Mitch bodyweight challenge...but for now, it's 33,333 reps in...

12 weeks:

15,000 Bodyweight Squats
10,000 Pushups
3,000 Bodyweight Rows
2,000 Pullups
1,500 Burpees
1,500 Chinups
333 Handstand Pushups

= 33,333 reps

Oh, and let's add...

84,000 crunches. <= Just kidding.

It starts tomorrow, Thursday, Aug 21st.


Tuesday, August 19, 2014

Back on the Squat Train

Back to the weights. Finally. Had a nice 15-hour hotel-to-farm journey from Prague yesterday, and it went smoothly. I was a little tired and weak today, but the workout was good.

1A) Squat
1B) Box Jump
1C) Decline Pushup

2A) Front Squat
2B) Good Morning


I also returned to FB QnA's today and the common question:

What's the BEST way to lose weight?


NEVER waste your time with cardio again. It doesn't work. Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: and 2) And get these workouts:

And here was a unique question:

What is your position on macro percentages for protein carbs and fat during the weight shredding early phases?


As long as you are getting 1gram of protein per pound of ideal bodyweight (i.e. if you want to weight 140 pounds, eat 140 grams per day) and you are getting 35grams of fiber and not adding any sugar to your diet, and you are getting healthy fats, then I`m not too picky on the rest.

Couple of other tips:
Add a Powerful, Positive New Habit This Week: Pick a poison and eliminate it from life. Replace it with a good habit and make this easy to do each day..."We are given a new day following each night so that we can choose to begin anew at ANY point in our lives. Change is a matter of CHOICE, not calendar." - Dan Kennedy

Don't miss this one:

Today's Kickbutt Mindset Tips:
If you are STUCK: Get up 15 minutes early tomorrow and spend that time working on the #1 priority in your life. Getting up earlier = Winning

To REDUCE stress: Add meditation, gratitude, sleep, exercise, and nutrition. Minimize caffeine intake. Focus on what matters. Cut the crap.

Read this article for help:

Concentrate on what counts,

Craig Ballantyne, CTT

PS - SAVE The Date!

Bedros Keuilian and I are having a big seminar in November. We'll have Kevin Harrington from Shark Tank, Dr. Mark Costes (a dentist that built a huge info business working just 2-3 hours per night on it), our friend and renegade, Jay Ferruggia, and much, much more.

Watch this short video about the event and tell all of your friends (that want to live the dream Internet Lifestyle) to come along with you. You can't miss this weekend. It will be life changing, as all of seminars turn out to be.


Sunday, August 17, 2014

Jump Rope Workout

A new study published in Research Quarterly found that just 10 minutes of this fun workout is more effective than doing 30 minutes of cardio.
Don't you want a workout that is 3x's more effective than boring cardio?

However, here's the BEST part...It doesn't require fancy equipment and another study found that you'll burn a whopping 285 calories in only 15 minutes. What's the workout? Jumping rope. Everyone loves this easy-to-do, anytime, anywhere way of getting fit and losing fat. Here's an example of one Jump Rope Finisher that burns 19 calories per minute:

1) Skipping: single leg skip - 30 seconds
2) One legged burpee - 30 seconds
3) Side plank recovery - 30 seconds
4) Skipping: other single leg skip - 30 seconds
5) Other leg one legged burpee - 30 seconds
6) Other side plank recovery - 30 seconds
The only other type of training that burns more calories per minute is kettlebell training, but kettlebells are big, heavy, and expensive. It's much cheaper to burn fat with a simple jump rope. Enjoy!
Helping you burn fat fast without ever doing cardio again,
Craig Ballantyne, CTT
Certified Turbulence Trainer

Prague Tower Hike on Saturday

Big Hike in Prague on Saturday...Up the Petrin Hill and then up the "Leaning Tower of Petrin" (haha). Glorious views. I also liked this photo of the painters in the park with the Prague Castle in the back. Oh, and there's one goofball photo of me on the Charles Bridge. (5 photos)


Saturday, August 16, 2014

Prague Buffet Tips

Today's diet tip is coming to you straight from Prague in the Czech Republic where I'm finishing up a nice weekend holiday. Tomorrow I head back to Toronto. Yesterday morning we climbed the famous Petrin Hill and Tower for an amazing view of this beautiful city.
We fueled the hike with a huge buffet breakfast. That's one of my favorite things about Europe...the Europeans really know how to do a healthy and delicious buffet breakfast. I had eggs, smoked fish, sauteed spinach, mixed berries, and Green Tea. I was still full almost 5 hours later.
But loving buffets doesn't mean packing on the belly fat. In fact, there are a couple of tricks you can use at a buffet to LOSE fat, according to new research from the nutrition gurus at Cornell University.

The study discovered that two thirds of an individual's plate is typically filled with the first 3 items they choose at the buffet table. 
How can you apply this simple finding to your belly-flattening efforts? 
Easy. Reach for salad, veggies, and lean protein before adding other items to your plate. My plate was packed with protein (eggs and salmon) and then filled with berries. There was no room left for pastries or sugary treats. And I didn't need them, either. They only would have made me tired and lazy.
The study also found you are more likely to choose foods similar to the first item you put on their plate, so if the first item is a healthy choice, it's much more likely that you will follow up that choice by placing another healthy food item on your plate.

Best of all, if you start with greens/veggies, fruit, and protein, you can eat a LOT of food but without eating a lot of calories or deadly sugar. My HUGE breakfast came to less than 800 calories. I was able to fill my plate without any of those calories spilling over to belly fat.
So I hope you enjoy a big Sunday breakfast or brunch with those tips.

One last thing...
If you feel like you're doing all the right things with your healthy diet but you are still struggling, it's probably because you're being tricked into eating some foods that are full of sneaky ingredients that are bad for you.
This happens ALL the time.
That's why we need food detectives like world-famous nutrition expert Shawn Wells to expose these FOOD TRICKS. He just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline. And YES, these include several fruits and vegetables!

If you're eating ANY of these foods, it could be the difference between losing flab quickly, or watching your weight stay at a standstill.

When you think about it that way, you're going to want to make certain you are not eating ANY of these foods (your results depend on it).

Download the report and find out what foods you MUST avoid in just a few seconds here:

==> NEVER eat these fruits and veggies (if you want a flat belly)
Now get out there and enjoy your weekend while losing belly fat, 
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here are some photos of my big day yesterday...

We started with an awesome climb up the Petrin Hill in Prague...and then a further climb up the Petrin Tower. Some of my photos even came out nice for once! Ha. Last night we had a great steak dinner at La Casa Argentina...and might go back tonight to tackle the Tomahawk. (Ignore the cigar in the photos, inside joke with a friend).


Craig Ballantyne, CTT
Certified Turbulence Trainer

7 organic foods NEVER to buy

Here's something controversial, but extremely true: You don't have to buy EVERYTHING organic to obtain a flat belly. 
That's great news from my friend Joel. He's going to save you money with these tips today...
7 Organic Foods NEVER to Eat
Some foods are important, and others you can definitely get by with the regular stuff. For example, I always choose organic meats to avoid being exposed to the synthetic hormones that non-organic livestock is generally treated with throughout their life cycle. 
Sure, it's a little more expensive, but some things are just worth paying for -- protecting the health of my family is definitely one of them!

That said, I'm all about saving cash, and that's why there are certain foods we NEVER buy organic.  Why?  Because for some foods, there is no additional benefit to the organic vs. the non-organic version.  Let me explain.

When it comes to produce, the benefit of buying organic is to avoid ingesting pesticides and chemicals that are generally used on non-organic fruits and vegetables. 
That said, foods like bananas, avocados, oranges, melons, and grapefruits have a thick skin barrier between the outside world and the fruit itself so the pesticides actually never come in contact with the fruit that you eat, and of course these are fruits where the outer layer is typically discarded.

Contrast that with apples, tomatoes, pears, and other fruits and veggies where you eat the skin, and you'll see why it's important to choose organic for some and not for others.

Rule #1: If a fruit has a thick skin that you discard and don't eat, save some cash and go with the non-organic version.

Next up, there are other veggies that pests simply aren't attracted to due to their high sulfur content, such as onions and garlic.  Don't bother spending the extra cash here either as these veggies aren't typically treated with pesticides in the first place.

In the end, spend the money where there's benefit, and pinch those pennies when there's not!

Speaking of controversial topics, did you know there are certain foods (including several fruits and veggies) that when you eat them, they actually SLOW your fat loss results?  In reality, eating these foods could be the difference between losing 10 - 20 pounds quickly, or it taking WEEKS to lose even a single pound.

Do you want to lose flab SLOWER than you could be?  I don't think anybody wants that!  That's why it's critically important that you never eat these waist-expanding "healthy" foods, EVER.

Fortunately, my good friend Shawn Wells just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline.

Download it in a few seconds here:

==> AVOID these fruits and veggies (they pile on BELLY FAT)
- Joel
Thanks Joel, great advice.
When I'm not getting spinach and kale from my garden, or local blueberries and apples from a friend's farm, I happily invest a little more in the organic version. But it's great to know I can save $$$ on my avocado and bananas.
Bally the Dog loves it when I save money, too, because then he tricks me into spending the pinched pennies on organic treats for him. Ha!
Hope that helped.

Stay strong and slim this weekend with those tips,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS -Today's Kickbutt Mindset Tip:
Don't regret yesterday's stumbles. They were only results in this experiment of life. Take the lessons and focus forward. Don't worry about tomorrow, give your energy to today. Each morning gives us a chance to start fresh. Harness this new energy into a great day.

Friday, August 15, 2014

Prague Day 1

Great walk around Prague...excited to tackle Petrin Hill in the AM (that's the hill in the background of this one photo). Plus will have a pullup maximus workout update for you in the morning. Hanging out with my good friend Barry D...and when in Prague, of course, you go to an Argentinian steak house for dinner, right? That's the plan...details tomorrow.
Turbulence Training's photo.
Turbulence Training's photo.
Turbulence Training's photo.

Vatican Pushup Workout

When in Rome...Run over to the Vatican as the sun rises and do the "TT 7 Deadly Sins Pushup Workout" at 6am...and then Pantheon Prisoner Squats before anyone else gets there. The Pushup workout went like this:

0-2:00: Two minutes of as many pushups as in the downward dog position...hands can never leave the ground.
2:00-2:30 - Kneeling Rest (hands can leave ground)
2:30-3:30 - One minute of as many pushups as in the downward dog position...hands can never leave the ground.
3:30-3:45 - Kneeling Rest (hands can leave ground)
3:45-4:30 - 45 seconds of as many pushups as in the pushup PLANK position...hands can never leave the ground.
4:30-5:00 - Kneeling Rest (hands can leave ground)
5:00-5:30 - 30 seconds of as many pushups as in the pushup PLANK position...hands can never leave the ground.
5:30-6:00 - Kneeling Rest (hands can leave ground)
6:00-7:00 - One minute of as many pushups as in the pushup PLANK position...hands can never leave the ground.

DONE. Deadly, but done.

My total was 136...I need to up my pushing & triceps endurance.

Now off to Prague for the weekend!
(5 photos)

Craig Ballantyne, CTT
Certified Turbulence Trainer

Thursday, August 14, 2014

Rome Workout and Crossing the Tiber

Hotel gym workout in Rome: Pullups, Bodyweight Squats, Pulldowns, Chest Supported Rows, Stability Ball Rollouts, DB Rear Delt Raises...also walked a few miles today, crossing the Tiber like Julius Caesar, and climbed the Spanish Steps...and I did it all WITHOUT "Doctor Monster" (I don't think they have this in America, do they?)...Tomorrow morning I'll take an early trip to the Vatican off to relax in the hotel gardens...
(4 photos)

Craig Ballantyne, CTT
Certified Turbulence Trainer

Jump rope workout

It's the #1 piece of equipment that lean and slim men and women use on a consistent basis. And it burns 19 calories a minute to flatten your tummy and even get you ripped abs like a boxer.
Last week I used the jump rope while staying at my friend's villa just outside of Spolento, Italy. It was an amazing minimal equipment workout. Here's a sample workout using the MOST affordable fat burning tool around:

Workout 5 - Jump Rope Bodyweight Blast

Set your timer for 30 seconds of work, 10 seconds transition:

Jump rope - 2 overhead squats + 2 jumps - Hold the rope overhead to do 2 squats, do 2 jumps, one side swing to get the rope over head to repeat

Jump rope - lateral hops + burpee - Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.

Jump rope - Double under side swing - Swing the rope to each side, then do a single jump then double under.

Jump rope - Push up jump - Do 2 push ups, whip the rope under, do 4 jumps

Jump rope - Burpee whip - Do a burpee with the rope in front, whip the rope under the feet, then jump.

Jump rope - Double bounce - Jump twice when the rope comes around once

Jump rope - 2 reverse lunge 2 backwards jumps - Hold the rope in front on the ground, do a reverse lunge on each foot followed by 2 backward jumps

Jump rope - Spider crawl jump - Do a spider crawl to each side, whip the rope under then jump.



Burn fat fast with 41 more Jump Rope intervals workouts like this one
Lose your belly fat without slow cardio, 
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here are some photos from my Italian vacation...
Started the day with an amazing workout soundtrack of roosters crowing and dogs barking while I did 250 pushups (regular, decline, close-grip) and Pull-up Maximus (20 seconds pullups, 10 second hold top position x 2 rounds) and Chin-Up Maximus (same). Crazy tough challenges! (6 photos)