Tuesday, May 26, 2015

Pushups and Chinups in Denver

Flew to Denver on Monday, and since my arms weren't too tired (LOL at my original jokez!) I hit the gym this morning for an upper body session.

1A) Pushups (1-1-1-1) - 5x20
1B) Chinups - 5x8

2A) DB CSR - 4x10
2B) Shoulder Press - 4x10

Tomorrow will be a heavy squat day, week 3 of the current 4-week program. Thursday I'll bench, and Saturday or Sunday will be heavy deadlifting.

Until then, lots of work to do, so I'll be following these tips:

How to save some time:
=> http://www.earlytorise.com/how-to-save-two-hours-a-day/

And here are more time-saving tips for you.

4-Minute Abs:
=> http://www.earlytorise.com/4-minute-sexy-abs-circuit/

Ab moves NEVER to do for specific body types
=> http://www.earlytorise.com/3-ab-exercises-never-to-do-for-your-body-type/

Today's Kickbutt Mindset Tip:
Past success doesn't guarantee future success. Past failure doesn't guarantee future failure. You CAN change. Don't tell me you can't. You can. Keep moving towards your vision by working on what you can control while ignoring everything else.

"Something has to break and it won't be you, it will be the obstacle." – Dr. Norman Vincent Peale

Break the obstacles in your way,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Smash!

You Hulk. You SMASH obstacles in your way. You BREAK through your upper limits. You BEAT all temptations. You CAN do it. You WILL do it. TT believes in YOU.

Check these abs and take the test

Take a look at these abs…then ask yourself this question…


Who do you think these amazing abs belong to? 
Is it… 
A) A Bodybuilder
B) A Fitness Model
C) A Fighter
D) A Sprinter
E) Bally the Dog

Take a guess and see if you're right. Click on your answer.

On the next page, you'll learn not only who these world class abs belong to, you'll also learn how you can train EXACTLY the same way to get rid of the fat that sits around your midsection and reveal your own abs even faster! 

I will warn you though… this information can be controversial…

=> Find out who has the best abs in the world and how they workout here…

Get the right workout for your abs (men AND women).

And oh yes, even Bally the Dog has amazing abs. Let me tell you a funny story…back in 2007 we were going to the Queen West Animal Hospital in Toronto for his annual check-up. It was there that Dr. Paula made a funny comment about my dog…

"Wow," she said, "Bally has six-pack abs!"

Ha, little did she know that for years after I'd still be telling everyone that I knew about that comment. I was so proud. And NO, he was not doing crunches or sit-ups. 

He was following an exercise program like this one

Good ol' Bally, you can always count on him for a laugh and smile. Have a great week and here's to getting a flat stomach and even 6-pack abs this summer!

You can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer 

PS – Give 100 percent effort…

…and attention to building a new positive habit today. 

If you want to change, take action today, even if it is just the tiniest step in the right direction.

"Begin at once a program of self-mastery. Do not worry about anything outside of your control. The only things you command are your thoughts and actions. Stop aspiring to be anyone other than your own best self: for that does fall within your control." – Epictetus

Take that first action step. And then take another one tomorrow, and another the day after that. Every single day from now on take another step forward toward your goal, toward the change you want to make. Never stop and never give up.

Monday, May 25, 2015

Weekend Update and Deadlift to Denver

Had a great weekend. Lots of training, good food, and even a couple of movies. I might be slowing down in my old age.

Started off with an early Saturday morning trip to the YMCA for a Trap Bar Deadlift session. Hit 335 for 5 and 225 for 23 reps. Workout looked like this:

1A) Snatch - 3x5
1B) Box Jump

2A) Trap Bar Deadlift
2B) Box Jump

3A) Shrug
3B) Leg Curl

Good times were had by all, I think, except for my hands. Saturday was BBQ day (or a cook-out, as my American friends would say). Rib-eye steak and some apple ciders. Followed that with the first Avengers movie. I wish there were more. The second one is even better. I didn't like Captain America or Thor, but I'll give them another shot. And the Ironman ones, too.

Sunday was a workout at the Shangri-La hotel in Toronto. During my workout, after a set of strict pullups, a gentleman asked me if I could help his son do more pullups. His son is in the Marine Corps, but is currently 25 pounds overweight and can only do 2 of a required 7 pullups.

They know that losing the weight is the most important step. Aside from that, I recommended a 3-day per week program. All of these add-ons will be done at the start of the whatever scheduled workout he has to do. (He will have additional training in the Marines.)

Workout #1 - 3 sets of 5 repetitions with a 5 second Eccentric (and getting a boost back up).

Workout #2 - 10 sets of 1-2 pullups, never straining, only doing perfect reps.

Workout #3 - Repeat workout #1.

As soon as he loses 15 pounds he should be able to hit 7 pullups with this concurrent training regimen.

My workout on Sunday was:

1A) Bobby Maximus Pushups (1-1-1-1 tempo) = 31 reps, new PB
1B) Pullups - 40 reps total

2A) DB Shoulder Press
2B) Cable Abs

3A) DB Incline Curl
3B) DB Triceps

Then it was off to a fancy Italian restaurant (Buca in Yorkville) for seafood and veal. Portions were small...so it called for the flourless chocolate cake for dessert. It was pretty good, but I realized it was chocolate with orange, and I'm really not a big fan of the orange flavor mixed with my beloved chocolate. Still, it was nice.

Then went back to the hotel and finally watched John Wick. I thought the Equalizer was violent, but this was above and beyond.

Back to work today here in Canada, and then off to Denver in a few hours to catch up with my team at www.EarlyToRise.com. I'll be there until the TT Summit travels begin on June 3rd.

Next deadlift workout should be Sunday AM.

Today's Kickbutt Mindset Tip:
Stay positive, look at every day and every moment as a learning experience…and become the best "student of yourself" that you can. Find out what works for you, and what doesn't. Then do more of what does, and avoid those situations that tempt you into the wrong decisions. Be proud about what you want to achieve, and communicate clearly about what you must do to get there. Of course, we all make mistakes and temptation gets to us all. But look at every stumble as the greatest gift…a learning experience to become better. You can change and achieve your goals. I believe in you. Your time is now. Let's go!

Time to go,

Craig Ballantyne, CTT

PS - "Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." - Mark Twain

Friday, May 22, 2015

The Deadlift Plan from Denver to Diego

Long walk in the Old Grove today, a forest near the farm, and did some bodyweight mobility in the garage. I will deadlift on Saturday morning. Trip to Toronto after.

Flight to Denver on Monday (it's good to travel on holidays). Week in Denver, then off to TT Summit on the 4th of June. Legendary weekend planned. Will deadlift before I go to SD, and then maybe again at Fit Gym in downtown SD. We'll see.

Then back to Denver for 3 days, and then head to Cleveland for a seminar. I'll deadlift in DVR, and then do bodyweight stuff in Cleveland. Then a weekend in Toronto, and then an extended vacation on the farm. Back to Denver for Q3 planning before July 1st.

Exciting times!

Today's Kickbutt Mindset Tip:
This is your one and only life! Make the right decisions, right now, for it. And remember that it is the people and experiences in life that matter, not the stuff. Review your past actions and your future dreams. Keep it all in perspective. Pursue the truly important, not the shallow and fleeting illusions of modern success.

Let others have their fame and trinkets…stick to what matters, what you know in your heart is right, and live virtuously, lead by example, and stick to your vision. You are the boss of this life, make it count when it comes to what matters. Never give up on it. You will succeed. We believe in you and we know this approach will work. Let's go and keep going!

Push on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

What to do in Toronto

Well, here's a non-training random post for you. A friend of mine is visiting Toronto this summer with her husband and they are staying the swanky Yorkville neighborhood. She asked me what to do. Here are my not-as-lame-as-they-used-to-be-but-still-not-super-amazing recommendations. If you have some, add them. Thanks!

1) Walking Tours

a) Get a cab to the Beaches neighborhood on Friday or Saturday (Queen Street East). It's like a small town in the big city...and yes, toronto has a big beach area. Expect to do a lot of walking and then treat yourself to an ice cream. You could paddleboard there, too.

b) Get a cab to High Park...big park, lots of walking, has a small petting zoo...it's like a poor (Canadian) man's Central Park. :)

2) Restaurants:
- Patria (Spanish), Bar Isabela (Spanish), Jacob (Steak), Montecito (bit of everything), Canoe (amazing view), Buca Yorkville (BEST Italian in the city)

3) Drinks - Thomson Hotel rooftop, Park Hyatt rooftop (Yorkville), King West (near Patria)

4) Thrill seeking?

Canada's Wonderland (amusement park) or the CN Tower Edge Walk. Neither of those are my thing, but a normal visit to the CN Tower is also good.

5) Rainy day stuff...Aquarium is okay, Royal Ontario Museum is good (ROM), afternoon tea at the Shangri-La hotel (great lobby and spa, too)

6) Sports ... catching a Toronto FC soccer game or one of the women's world cup games at BMO field...America should be crushing everyone...it's a nice outdoor stadium...the baseball stadium is pretty boring, not really worth checking out.

7) Shopping...you're in Yorkville, won't be too hard to find that, LOL. ... but you can also go up to Yorkdale, which is a mall.

What did I miss?

Do not RUIN your weekend with a deprivation diet

If you try and diet tonight, it will probably RUIN your weekend. So let's be honest, let's be real...let's find a way for you to enjoy life on the weekends while still losing weight.

There's no reason to go to a Memorial Day Weekend movie or cookout and not have a treat. You don't have to deprive yourself all the time. That will just make you quit your diet ... while ruining your social life.

Here's the fix => Discover the Best. Diet. Ever. here

It's... The Complete Guide to Eating on the Weekends for Weight Loss

So sit back, relax, take a deep breath, and enjoy your life again. This is what it's all about.

Stay strong and enjoy your Friday and Saturday night meals,

Craig & Bally (woof woof!)

PS - If you struggled this week...

...just remember that we are here for you...

...and we'll be back on Monday morning with an amazing 4-minute ab workout to help you lose belly fat, stimulate your metabolism, and even show off those sexy arms and abs.

Stay tuned ... stay positive ... and as Bally says, "Keep your tail wagging!"

Last chance for burning stubborn fat with Roman

Bad news. This is going to upset a lot of people. Before you head into your weekend there's something you need to know...

John Romaniello's proven fat loss solution for FIXING the final 5-10 pounds of stubborn fat is about to increase in price.

If you want to save over 51% off the normal price and get all of his bonus goodies, you must take action today.

Go here for Roman's fat burning secrets to lose your final 5-10 pounds of stubborn fat

And even though it's a holiday weekend for most of us, you can still use our Fat Burning Exercise Rules to show off your arms and abs this weekend. Just remember this…

A) Resistance exercise burns belly fat faster than dieting.
B) Cardio is over-rated and over-used for fat loss and health.
C) Gadgets like Fitbits are inaccurate and generally a waste of money.
D) Crunches do nothing for your abs...but can hurt your back
E) Do one of Roman's fat-burning circuits BEFORE you go to the beach or cook-out and you'll look AMAZING.

These fitness model fat loss will help you lose the last 5-10 pounds. It's all part of the ADVANCED fat burning solution that my friend John "Roman" Romaniello offers here on the next page here

Discover how to burn the final 5-10 pounds of stubborn belly fat without pills
John and I have been swapping fat burning secrets for almost a decade now, and he's one of the few gurus in the industry that can still teach ol' CB a thing or two. If you need a stubborn fat fix this weekend, read his article now.

Lose the belly fat fast without cardio,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Do this too!

Make your weekend fat loss rules. Stick to them. Be positive. Love yourself. Accept that others will stress you. Be prepared for that. But love them too.

This is your one and only life! Take a powerful, positive attitude into everything that you do, every day, every workout, and every interaction. Plan and prepare for obstacles. Knock them down and out of your way.

Believe in yourself. Truly, truly believe in yourself and share your vision with positive people that will support you on your way.

State your goals, set your deadline and go after what really matters to you in life. Never give up on it. You will succeed. We believe in you and we know this approach will work.

Start today! Let's go and keep going!

Wednesday, May 20, 2015

Exactly how to eat on weekends

Call me odd, but when it comes to the weekends, I'll be honest with you...

... I relate GOOD food with a great time.  

I don't want to eat chicken and broccoli on a Friday night. I want to go out for dinner to my favorite restaurant and eat whatever I want and then follow that up with an action flick, like the latest Avengers movie (just watched - it's awesome!).

You see, I'm what you call a "Diet Free Weekend" kind of guy. I'll typically enjoy steak and wine on Friday, big breakfasts with bacon on Saturday morning, and pork chops and hard cider on Saturday night. And when I visit family on Sunday, I won't hesitate to have a huge meal of roast beef and mashed potatoes ...plus dessert.
Now here's my secret...anyone can eat like this and still lose weight, it's just a matter of looking at your WEEKLY calories and not your DAILY calories. It's a new discovery called "diet intervals", which FINALLY allows you to enjoy your weekend meals. In fact,  a shocking study from Cornell University reveals EXACTLY how this works and EXACTLY what you can eat on the weekend. Just go here:
=> Odd "diet intervals" study (perfect for weekend eaters)
Now if you're looking for one of those "lose 12 pounds in 6 days" approaches, this won't be a good fit. But this study does show you can lose up to 3 pounds per week using short "diet intervals" instead of a traditional long, boring diet approach that requires sacrifice, counting calories, carb deprivation, Weight Watchers, etc.
This relaxed way of eating on the weekends is the perfect way to go. Now you don't have to do Cheat Days that make you binge and feel terrible because you feel like you have to "get it all in". I'd rather that you relax and not think about "dieting" for a couple of days a week (on the weekends) rather than over-eating to discomfort.
Find out EXACTLY how to eat on the weekend for ALL-week fat loss (lose up to 3 pounds a week)

That's more doable, right?

Enjoy the new study and "breaking free" from the diet prison and cheat-binge cycle on the weekends...
Stay Strong and Keep Pushing On,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Let us make it easier for you...

We all need to find compelling motivation to stick to your plan. Keep working to find that internal inspiration so that you can put a little more urgency into your body transformation program. Get out of your comfort zone and put that pressure on. Plan. Focus. Take Action. Set Deadlines. Hit Them. And then...Reward Yourself - with a Diet Free Weekend!

Find out EXACTLY how to eat on the weekend for ALL-week fat loss (lose up to 3 pounds a week)

You CAN do it. I believe in YOU.

Pump Paradise and Perfect Productivity

Wow. Meathead Pump Paradise. Just finished an upper body TT Meathead program down at the local YMCA. Ran into an old high school teacher that asked me to speak at a small business meeting in June. Should be fun.

Today's a beautiful day in our little Victorian city and buses filled with high school-aged students from Toronto were circling the city looking for parking spots as English teachers brought the kids to our world-famous Shakespearean Festival theater. It's always a pleasure to see so many visitors enjoying our city.

But dang, it was cold this morning when ol' Bally the Dog and I went for our 6:30am walk. I had to wear gloves and my two sweatshirts weren't enough.

Fortunately I got warmed up with a big breakfast and then this:

Band Pull

1A) Bench Press
1B) BB Row

2A) Pullups
2B) Military Press

3) BB Curl Personal Best - 65x21 reps

Then some work meetings and now a day of writing, email, and reading.

Later on a dog walk, and then a comfort food dinner of meatloaf and mashed potatoes...and some superfoods, like spinach, beets, and cauliflower.

Perfectly productive day on the Farm following the 3-C formula.

Control what you can.
Cope with what you can't.
Concentrate on what counts.

Today's Kickbutt Mindset Tip:
If it were do or die, you'd be able to stick to your workout program. Imagine you had to go to jail if you skipped your workout to sit on the couch instead. How many workouts do you think you'd miss? You'd be able to stick to your diet if you had to pay me $500 every time you fell off the plan. If you had to lose 5 pounds in 10 weeks or lose your job, you could do it. You just need to find compelling motivation to stick to your plan. Keep working to find that internal inspiration so that you can put a little more urgency into your body transformation program. Get out of your comfort zone and put that pressure on. Plan. Focus. Take Action. Set Deadlines. Hit Them. And then...Reward Yourself. You CAN do it. I believe in YOU.

Push on with the formula,

Craig Ballantyne, CTT

PS - See you soon?

Join me at the www.TTSummit.com

It will be awesome!

Monday, May 18, 2015

Caffeine and Squats

You are in for a treat today. LOL. When I consume caffeine my mind races. It vomits ideas left and right. I get a little more truthful, I say what's on my mind. Most of the time it's good, although sometimes it lacks a filter. Enjoy!

But first, here's why I had caffeine. It was squat day. So after my morning writing and a dog walk, I had a Green Tea, some cacao nibs, walnuts, brazil nuts, and a chocolate-flavored pea protein powder (with frozen spinach) before I went to the gym...And I snuck in 1/3 of a can of Monster energy. Ooops. I'm going to pay for that with anxiety after lunch. Oh well.

The workout:

Mobility warm-up included: Squats, 1-leg RDl, cat-camel, bird dog with hip abduction, RKC plank, leg swings, cossack lunges, and some yoga stretches like Warrior and Downward Dog. You can find all of those on the Googlez.

1A) Parallel Barbell Squat
1B) Barbell Squat Jump (empty bar)

*2) 185lbs deep squat for reps - 19 reps, new personal best

3A) Olympic-depth Barbell Squat
3B) Leg Curl
3C) Back Extension

*I try to set a personal best in every workout whether it is pushups, pullups, bench press for reps, squats for reps with varying weights, # of calories burned in a minute on the bike, Farmer Walk distance, etc.

Improve your performance and you'll improve your physique.

Today's Kickbutt Mindset Tip:
"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." – Stephen Covey … Control everything you can. Cope with what you can't. You're a grown-up. Quit complaining. Make the best of what you have & keep improving. What else are you going to do-quit? No way. Suck it up. Get it done. Your Success = Your Responsibility. Quit wavering. Take bold action today!

Leverage your energy and focus,

Craig Ballantyne, CTT

PS - Here's what you get when I get caffeinated...

Dear Reader,

You can't keep doing all the things you are doing now. You do too much. It's time to call a spade a spade and realize that your time management anxiety and your success struggles are your responsibility.

It's time for you to quit being a hero, to cut back, and to say NO to taking on too many tasks. Yes, we all find it amazing what you get done. Yes, we're impressed. But yes, you're killing yourself. It needs to change. It stops - and starts - today.

As Stephen King said in On Writing, "Kill your darlings."

Kill your little pet projects. Kill your Youtube video filming if it brings you no traffic. Kill your Facebook page that robs you of copywriting time. Kill your blog if you hate writing. Kill your plans for a 2nd product unless you've sold 20,000 copies of your first one. Kill your baloney excuses. Kill your self-limiting beliefs. Kill them all. Quickly.
Why? Because…

You are getting mediocre results when you try to work on three important projects. We do not have priorities. It is not a word that should be pluralized. It is singular.

Here's the definition: "Priority: a thing that is regarded as more important than another." It's ONE thing. Your task is to choose the top priority and to work on it alone. Finish it, then move on. Say no to everything else.

If you don't want to listen to me, listen to these guys:

"Innovation is Saying "No" to 1,000 things." - Steve Jobs

"The difference between successful people and really successful people is that really successful people say no to almost everything." - Warren Buffet

Kill the weak.

Nourish the strong.

Do more of what works.

Do less of what doesn't.

Make the Right Decisions for the Right Results…

Right Now.

Have an insanely productive week

Sunday, May 17, 2015

5 bad health foods

What if I told you that even though you mean well, you're likely eating FIVE "healthy" foods that are making you fat and destroying your metabolism?

Are you eating these fattening "health foods"? <= New shocking video

Imagine if you could quickly and easily replace the fat promoting foods in your kitchen with amazing meals and recipes that not only taste better, but actually increase your metabolism so that you can quickly melt off excess fat from your belly, hips, and thighs without dieting.

Now, before you think that this sounds too good to be true, I want you to watch this brand new video that proves the science of fat burning ingredients and how they can help you eat all of your favorite comfort foods and quickly lose fat and inches in just 28 short days.

==> Metabolism boosting meals and recipes for maximum fat loss

Eat right to boost your metabolism and burn ugly belly fat this week,

Craig Ballantyne, CTT

PS – Your Sunday Sermon from CB…

People won't always understand or accept your dedication to self-improvement, so when you are having a bad day and when people are talking behind your back and making you feel bad for your RIGHT decisions, please remember this: Do not take it personal when someone attacks you. This will happen a lot when you step out of your comfort zone and become the best person you can be. You are doing the RIGHT thing. I know it. Stay strong and keep on pushing on

Friday, May 15, 2015

Intervals in NYC and Summits in San Diego

Today was my annual interval run through Central Park with my good friend and business partner, Matt Smith. Every year we have an annual meeting for our travel group in NYC. You can watch a promo video for the club here.

=> http://theatlas400invite.com/

I've been on trips to Italy (drove Ferraris!), Germany (drove at Porsche and BMW), NYC, and the Superbowl with the group. They are incredible people...it's filled with guys that would give the Dos Equis gent a run for his money in the "Most Interesting" category, lol.

Before the run I did a few pullups and mobility drills in the St. Regis hotel gym. Up until last June they had a gym in the basement. It was small and dark but had a good cable stack and some moderately heavy free weights and an assisted pullup machine.

They've since moved it to the 19th floor so it's brighter, but now it's filled with all the Technogym equipment that plagues so many high-end hotel gyms. It looks pretty, but it's functionally terrible. I don't know what leverage Technogym has over the Four Seasons, the St. Regis, Trump, etc., but this junk is in every hotel gym and it downright sucks.

Of course, I know better than to expect much from a hotel gym, but even then, some days you are pressed for time and you have to lift in a hotel gym. It's a shame this equipment is becoming popular. The dumbbell selection was also lighter than normal, possibly because of the new location.

Those are the facts. The best way is to deal with them with HWR workouts.

And to follow today's kickbutt mindset tip!

Tomorrow will be a light upper body day and Sunday will be an off + travel day back to the farm (flight + drive + long dog walk!).

Monday I return to heavy lifting with a squat session on the Canadian holiday for Queen Victoria's birthday. Good ol' Victoria Day. That's Canada's answer to Memorial Day, I guess.

I get a full week out on the farm, a weekend in Toronto, and then I'm off to Denver and finally San Diego for the www.TTSummit.com on June 5-6th.

The price of tickets is going up on Saturday. Reserve your spot today and get ready for an amazing weekend and energetic bootcamp with me & Durkin.

Today's Kickbutt Mindset Tip:
Get out of bad environments as quickly as possible. Don't put yourself in situations where temptation will be too great for your willpower. Cut your losses. Don't feel bad saying no to vices. If you really, truly want to change, you won't let others make you feel guilty for your decisions. Surround yourself with positive people. Get rid of the toxic ones in life.

Change it,

Craig Ballantyne, CTT