7-Day Food Guide & Grocery List

I spent last week with John DuCane from www.DragonDoor.com - he has some very cool kettlebell videos coming out...and I just ordered 4 new kettlebells from him, including one of the 88 pounders. Some day I will get one of the beasts (the 106 pounder).

Lots of fun...and now some big news for you!

Woohoo!

The Bodyweight 500 videos are up here and you can download the program and get started today or tomorrow with this great workout...its up to you. We've had a couple of clients go through the 500 workout and just loved it...because they like intense fat burning workout routines.

"I just finished Craig Ballatyne's 500 Workout. That was tough, but a lot of fun. The workout was super intense. I've never done a workout like that before...all those great exercises, and a lot of reps too...(talk about fried rear-delts!).

Twenty-four minutes and 44 seconds later, I was sweating, my heart was pounding, my arms were ridiculously pumped, and...I was done.

I loved this workout as a change from my regular gym workouts, plus I know the fat was just melting off during the workout and my metabolism was increased for hours after. Great stuff!"
Brad Pilon, CSCS, Fasting for Weight Loss  

If you don't want to lose fat and improve your pushups, chinups, and muscle endurance, then its not for you. You probably want a Pilates video or something.

Click HERE for the Bodyweight 500

Today, I'll do some kettlebell snatches, bodyweight exercises, and kettlebell getups (with the 53lbs kettlebell). And lots of dog walking.

And well, if it's Sunday, you should have plans to hit the grocery store and to prepare your meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

And now here are your guidelines for the next 7 days.

Monday
TT Workout. It never hurts to have a trainer check your form, and make sure that you are pushing yourself hard enough.

Alternatively, a workout partner can make all the difference in helping you bust through a plateau. The quote most often heard in the gym, "I'd never work this hard on my own." Is this true for you?

Tuesday
30 minutes of activity.

In addition, use fitday.com to check your diet for excess calories. By now, you should have developed many healthy eating habits...however, sometimes things start slipping. So give yourself a little review. It's never too late to start eating properly.

Wednesday
TT Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity.

You might even find that you can do all of the reps with this new, increased weight. That will lead to more Turbulence, and more calories burned. If you want to increase your interval intensity instead, do the same - increase your speed or resistance by 5% on the treadmill or bike.

Thursday
30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try.

Friday
Fat Burning Workout. Then try to eat 8 small meals today which should give you even better results than eating 6 small meals.

The 8 small meals/snacks: Breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, dinner, and evening snack.

Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets.

Sunday
30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".

Here are some of the items on my list:

 

Vegetables

Peppers (red, yellow, green, & orange),

Spinach

Asparagus

Broccoli

Snow Peas

Mushrooms

Frozen mixed vegetables

Tomato sauce (sugar free)

 

Protein Sources

Chicken breasts

Turkey breasts

Salmon fillets

Lean beef

Milk

 

Carbohydrates

Oat bread

Oatmeal (no sugar added)

Whole-wheat pasta

 

Other

Green tea

Unsalted, not roasted nuts (almonds, pecans, & walnuts)

Dr. Chris Mohr gives even more options in his Nutrition Guidelines that come with your TT membership.

Nutrition has a huge impact on your success,

CB

P.S. Become a TT 500 Bodyweight Member today...

Click HERE for the TT Bodyweight 500

"Having "no time to train" is no longer an excuse now that CB has released his "TT 500 workout".  If you want to get your metabolism jump started, your muscles pumped and your butt kicked then this is the workout you need.  This is a whole body workout that will challenge you both physically AND mentally.  Every muscle in your body will feel the effects of this workout for days after.  Another gem from the CB vault has been released!"
Chris Lopez, Toronto Fitness Expert 

"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but this is the best structured and planned program I have come across to date.  The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy...  On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic 

"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST!  I wanted to say another word, but it wouldn't be rendered appropriate! All I can say is WOW to the TT Membership Pass.  Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable!  I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals.  Hands down.  Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig.  The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it!  Thank you so much!  I'll make ya proud!"

Lee Smith, Las Vegas

 

Click HERE to become a TT Member

Fruits

Apples

Oranges

Blueberries

Peaches

Grapefruit

Raspberries

Avocado