Workout of the Dead

For Halloween I did a workout of the dead. Specifically, the Deadlifting.

1A) Prisoner Squat Jumps
1B) Deadlifts (225x2x20)

2) Bulgarian Split Squat

3A) Hanging Leg Raises
3B) 1-Leg Stability Ball Leg Curls.

And caught up with an old high school buddy, "Belf" at the ol' YMCA. Good times.

Today's resource:
Evil workout from evil Braig - The Monster - perfect for Halloween (or just stupid, either or)

=> Monster Workout

And today's kick-butt mindset tip:

Have faith. Have courage. Don't quit. And yes, I'm talking to you. You know who you are, my friend.

Make sure you plan and prepare for the week ahead,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com/workouts  

Favorite Fast Food Restaurant

Once a month, when I'm not traveling to the USA, I drive from Toronto to my hometown of Stratford (to spend a weekend in the country at my parent's farm).

And each week, I stop in at my friend's restaurant, called "Freshii", where I order a vegetarian burrito (full of spinach, peppers, onion, brown rice, and other fresh ingredients).

I also order a bowl of chicken for my dog - he like-a the meat.

Anyways, Freshii is EVERYTHING that you've ever wanted in a fresh, fast food joint. Check out their store and sustainable mission:

=> http://freshii.com/

Freshii is focused on becoming the most convenient choice for healthy and fresh meals and snacks served quickly in a cool, clean, and environmentally sustainable setting for breakfast, lunch, dinner and snacks in between.  

It's been called the next "Starbucks".

Wouldn't it be cool to have one in your neighborhood?

You can search their site for a location in major cities near you.

Okay, but you might be saying, "Craig, I DON'T have a Freshii in my neighborhood. So what do I do?"

Well, check out their vegetarian-friendly menu here and use it for ideas for meals to make at home:

=> http://freshii.com/menu.php

I mean, just scroll down and look at their salad ingredient options.

Yummy. I usually make this salad at home everyday at lunch:

- spinach, re-heated black beans, mushrooms, red onion, broccoli sprouts, red pepper, and diced tomatoes

And believe it or not, I actually top that with salsa - using my favorite healthy brand, "Mrs. Renfro's". That keeps me full from noon to 4pm, when I have my afternoon snack.

In my next email, I'll be bringing you my NEW daily blender drink plan soon. I've switched it up and added more green drinks to my day.

Enjoy,

Craig Ballantyne, CSCS, MS

PS - If you want to discover...

...more of my personal workouts and diet tips (plus my crazy travel adventures), please join me on Facebook here:

=> http://www.TurbulenceTrainingFanpage.com

My Weight Training Warm-up

Training partner debate

I opened up a training partner debate on Facebook today, and asked this question. Using a "good" workout program with a training partner is better than doing a "great" training program on your own. Agree or disagree?

I was surprised that anyone disagreed...So I followed up with...

Ok, so everyone who disagreed about the training partner issue, you're telling me that if you trained with John Romaniello, Jay Ferruggia, or even lil' ol' me as your training partner, that you wouldn't get better results than you would on your own? Seriously?

Kickbutt mindset question to ask yourself:

Will the things you do today help you get where you want to go?

"Most great people have attained their greatest success just one step beyond their greatest failure." - Napolean Hill....Never give up!

Have a great weekend,

Craig Ballantyne, CSCS, MS
Lose Fat and Gain Muscle 

PS - Mississauga TT readers...

I'm heading to the Freshii restaurant at the Heartland Center today around 1. The mayor will also be there to celebrate Healthy Eating. All meals are $6. I'll be having a veggie burrito and possibly challenging the mayor to feats of strength.

Body Sculpting Workout Secrets

Today I have 5 cool bodysculpting workout secrets to pass on to you.

1) Use the TRIPLE set method

Try the triple shoulder set (rear-delt, side raise, and front raise), or db incline curls, standing curls, and hammer curls, or db 1-arm tricep extension, db lying 2-arm ext, close grip pushup.

2) Do the Superset Switch-up

If you are doing supersets, switch to doing all the exercises in a circuit. you'll use lighter weights (slightly), but possibly get
your workout done faster. A great change of pace without sacrificing results.

3) Use the Russian secret of "Iso pauses"

Great for increasing the difficulty of many exercises, from pushups to squats to pullups. So you could stop halfway down the pushup and hold for 3-5 seconds to make it harder. Or hold the top of the pullup for 2 seconds. That can make a huge difference in response from exercises you are using regularly.

4) Add beach-body sculpting shoulder and arm exercises to the end of your TT Workouts

A lot of tt readers who have a little extra time for more workouts want to add in a bit more arm or shoulder training. Here's an awesome tri-set to top off your beach body:

A) 1-Arm DB Shoulder Presses - 8 reps
B) DB Lying Triceps Extensions - 10 reps
C) DB Incline Curls - 12 reps
Rest 1 minute and repeat two more times for maximum results.

5) Add this body fat furnace blaster

Before the workout, do KB swings or intervals. I don't like to do this a lot, but here's a little trick we can use to make our workouts seem harder in terms of conditioning. Instead of leaving all of the intervals to the end, we'll do half of the interval training or kettlebell swings at the start of the workout to increase breathing and heart rate. This will make the rest of the workout feel harder, but you might have to drop your strength levels. So use sparingly.

For more fat burning workout supersets, circuits, and intervals, try Turbulence Training.

To your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Giving Up in Your Workout?

Great workout and some "stuff" to think about today about giving up during your workout. What really quits, your mind or your muscles?

1A) Maximum Vertical Jumps
1B) Pistol Squats

2) Low Box Squats (205x20,15,12)

3A) Glute-Ham Raise
3B) BB Lunge

Good times. What was your workout?

Something to consider...when doing high rep squats, your mind will fatigue before your legs. Research shows that we "quit" before our muscles do.

So I give you this related quote:

"The mind is its own place and in itself can make a heaven of hell or a hell of heaven."
- Milton, "Paradise Lost"

So be very, very careful with your thinking - in both your workouts and in "real life".

And today's kickbutt mind-set tip:

We do not make one big jump to success. We get there one step a time. Step-by-step. Hour-by-hour. Set short and long term goals. Create a vision for your life. Review your goals and vision at least monthly. Measure - manage - improve.

Today's resource:

Don't miss this awesome new interview with Dr. John Berardi on the topics of making positive changes, sticking with these positive changes, beating peer pressure, spreading fitness throughout your social network, and much, much more. Essential listening!

=> Part 2 of the Dr. John Berardi Interview

Stay strong,

Craig Ballantyne, CSCS, MS
Fat Burning Workouts  

PS - Apparently this is pumpkin workout season, but...

...this remains the greatest pumpkin workout of all time

=> Craig Ballantyne Pumpkin Workout

Enjoy!

Bench Press Tips to Bench 300

Advanced Training Tip: When I was at my strongest (310 bench, 225 for 14 reps at 190lbs), I benched twice per week. Heavy, low reps on Monday and 5x5
with 225 on Thursday (along with a lot of upper back and assistance work). That system worked AWESOME for me...BUT of course, it is rough on the shoulder. However, it was still my best bench program.

That system should help any guy struggling to go from 275 to 300.

One more training tip about benching...I also used a lot of board pressing, often in place of regular flat bench. Allowed me to use more weight with a reduced range of motion and built up strength that was assisted by the full ROM 5x5 later in the week. That was with a training partner. Whenever I trained by myself, I simply used my foam roller and stuck it under my shirt to simulate a 3-board press.

The key is to train smart. That's a lot of benching, but I built up over time.

Here's how you can use "smarter training" for results:

Look at your body like a science experiment. Add a stimulus. Measure response. Adjust as needed. One variable at a time when possible. Find out what is working. Don't just "do more for the sake of doing more".

Today's Workout for me is, unfortunately, not a bench press workout because of an irritated left shoulder...so it went like this:

1A) Stickups
1B) 1-Arm Pushup on Box

2A) Seated Row
2B) DB Incline (75x3x8)

3A) Bodyweight Triceps Extension
3B) DB Curls

The left shoulder is a little messed up but should respond well to some Active Release on Friday at the chiropractor. I've been traveling too much and haven't been able to get in for regular treatment. So I'll be getting it fixed on Friday and switching up this workout next week.

Today's kickbutt mindset tip:

Blend persistence with experimentation. Stay with your goal but don't beat your head against a stone wall. Try new approaches. Experiment. And never, ever, EVER give up on something that is important to you.

Get stronger,

Craig Ballantyne, CSCS, MS
Meathead Turbulence Training Workouts 

PS - Check out the powerful responses...

...to my quick questions on my blog here:

=> Tell me about your next 12 months

Got a minute?

I posted a couple of really short questions on my blog for you about your future success.

Will you write me a quick reply?

=> Give Your Quick Answer Here  <== Reply here

(Best answer gets a 1-Year Platinum TT Membership)

Your coach,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Congrats to these folks...

...who won Joel Marion's Xtreme Fat Loss Challenge Contest:

=> Check out the amazing fat loss stories here <= (12, 17, 24, & 32lbs in 25 days!)

And the winners included a couple of TT readers. Congrats to everyone!

Today's Training Tip

Today's training tip is, "Cut BACK on your training volume. Last night a guy in the gym did squats, stepups, leg presses, and lunges. That's too much. And doing 5 different chest exercises is also too much. If you can't get the job done with 2 exercises (6-8 sets) per body part, you're not training hard enough. Be smart."

Today's Resource:
A fat burning, muscle building, supersets workout (with arm exercises for Meatheads) from Braig Cizzallentyne

=> Fat Burning, Muscle-Building Supersets

Enjoy!

Today's Kick-butt Mindset Tip:

Build confidence and destroy your fears by taking action. Have the courage to face your faults and then look at "correcting your faults" as being another way to make you successful.

Get out there and kick butt,

Craig Ballantyne, CSCS, MS
The Fat Burning Workouts  

PS - Remember...

...No excuses! Never, ever, EVER give up.

Back To Toronto For A "Back" Workout

Back from a wild weekend in Arizona.

I learned how to do bootlegger and j-turns in a car, plus I had a chance to shoot a Glock, a Sig Sauer, and several other guns, and we played some crazy paintball with cars. That was interesting. Got hit in the ear and leg with paintballs. Was digging paint out of my ear for hours.

Got back to Toronto around 6pm and just finished up this workout:

1A) Depth Jumps
1B) Trap Bar Deadlift (380x5)

2A) DB Row (110x3x8)
2B) Bulgarian Split Squat

3A) Stability Ball Leg Curl
3B) Hanging Knee Raises.

Upper back should be in recovery mode tomorrow. Tuesday = off-day.

Today's Kick-butt Mindset Tips:

1) Study the most successful people you know. Find out what works for them. Apply what you can to your life.

2) "Never - NEVER - sell yourself short." - Dr. David Scwartz, The Magic of Thinking Big

Lock and load,

Craig Ballantyne, CSCS, MS
Fat Loss Workouts  

PS - Just finished reading...

..."The Magic of Thinking Big" and am now reading "Moby Dick".

What are you reading?

Desert Training

Just about back to reality...learned how to do bootlegger and j-turns this week, shot a Glock, a Sig Sauer, and several other guns, played some crazy paintball with cars, and a bunch of other cool stuff. Will post photo and total recap on Monday. Now who is getting ready for a big workout week?

Today's resource:
Braig Callentyne strikes again...Hated Workout is hated. And makes you hate
him. But he's OK with it.

=> http://www.youtube.com/watch?v=AGoSt1DMhI0

And today's kick-butt mind-set tip:

"Never - NEVER - sell yourself short." - Dr. David Schwartz, The Magic of Thinking Big

Have a great week,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

3:30 am Workout - Burning Calories

Grrr...I already hated the 1000 Calorie Challenge because it was theBEST idea that I didn't think of...and now I hate them because I just did the Phase 1, Week 4, Workout C program - at 3:31am!

(There's a photo of me starting my warmup at 3:32am, and the workout chart after I finished my warm-up at 3:42am. Workout finished just before 5am.)

You'll find that on page 15 of the workout log-sheets here:

=> 1000 Calorie Challenge Workouts <== CB approved

That's right, for the first (and hopefully last) time ever, I got up at 3:17am to workout. (I have a 9am flight to Denver on my way to Arizona today...more about that adventure in a second.)

It was weird walking down the street to the gym in the middle of the night, and I haven't got that much exercise at 4 in the morning since I was 20 years old, but at least the gym was empty.
Even though my hands are still trembling, I'm still sweating, and it's hard to type, I'm really glad I did the workout. Plus, the radio station (102.1) plays much better music at 4am than 10am.

My three favorite exercises of the workout were:

- Modified Burpees in the warm-up (page 11 of the Exercise Database)

- Jump Lunge - both hands overhead (page 35)

- Reverse Goblet Lunge (page 42)

Although I wish these exercises would have been in the workout:

- Bottom Press (page 38)

- Wall Squat Hold (page 26) - hurts so good, right?

- Forward Lunge & Press (page 27)

- Frog Jump (page 34)

- Y-Press (page 56)

- Spiderman Plank (page 61)

All of those are wicked fun, too, and I look forward to "borrowing" those moves for future TT workouts...and of course trying themin the other phases of the 1000 Calorie Challenge.

=> 1000 Calorie Challenge Workouts <== 4am approved

Oh, and here's a...NOTE for Beginners:

By the way, Joel, Arnel, and John Romaniello are filming a brand newset of videos showing beginner versions of each exercise PLUS resistance band versions of the exercises.

Ok, off to the airport now to fly to Arizona...where I'll be learning how to shoot guns and drive cars really fast around roadblocks - all part of my Turbulence spy training. I'll tell you - as much as I can - about that next week.

Burn those calories anytime of day,

Craig Ballantyne, CSCS, MS
Creator, TT Bodyweight Cardio 1000 Workout

Side Bends Are Useless

Note to everyone who wants to "work their abs": Don't waste your time with db side bends. Every time I go to the gym there is a lady there doing side bends. Every workout. Waste of her life.

My training today:

1A) Jumps
1B) Box Squats

2A) Glute Ham Raises
2B) Lunges

And you?

Calorie burning QnA (discover how to burn 920 calories in 67 minutes & the sad truth about how few calories you burn in a marathon - you'd think/hope it was 5 times more, but it's not)

=> The Truth About Calorie Burning

And here are more Diet & Exercise tips for beginners:

=> Beginner Fat Loss Tips From Craig Ballantyne

Finally, today's Kick-butt mind-set tip:

‎"Discipline is the bridge between goals and accomplishment."
Jim Rohn

Train,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training for Fat Loss  

Calorie Burning Q'n'A

Wow, so many questions coming in on the topic of burning calories that I want to go over HOW you can actually burn 1000 calories PLUS the truth about beginner workouts you can do too to burn 300 calories.

Q: How "easy" is it to burn 1000 calories (or more)?

Answer:
According to Men's Health magazine (October & November issues):

- 67 minutes of jump rope burns 920 calories

- 1.5 hours of chopping wood burns 1000 calories

- 2 hours of backpacking burns 1000 calories

- 70 minutes (sorry, 70 excruciatingly BORING minutes) on the elliptical machine burns 1000 calories

- 2 hours of hard landscaping burns 1000 calories

- You're not burning 1000 calories with Zumba. Sorry. LOL.

- Taking green tea & caffeine supplements "might" burn 80 calories per day, but I haven't read any impressive studies that these diet supplements actually help fat loss

- And by the way, running a marathon (26.2 miles) burns about 2600 to 2800 calories. You burn about 100 calories per mile on average. (This is a DEPRESSING stat in my opinion.)

Just shows you how long you have to exercise with traditional methods to burn 1000 calories.

But do you like the idea of burning 1000 calories? Does the idea of burning 1000 calories per workout sound good to you?

Exactly.

Q: So what's the deal with the 1000 workouts? Are they legit?

Answer:
These are great workouts (designed not only only by Joel and Arnel, but by super-trainer John Romaniello as well - and you know that John is one of the few trainers that I will go to for advice).

The true beauty of the program is that everything is done for you, except for the actually training! You get the exercises, the sets, reps, circuits, progressions, and more.

In fact, I bought the 1000 Calorie Challenge program on Tuesday morning. Even though I was given the basic workout plan to review last month, I still wanted all the bonuses that went with it.

The TRUTH about the 1000 Calorie Challenge Program is this:

It is one of the few workout ideas I wish I would have thought of myself.

In fact, I'm kicking myself (hard!) that I didn't think of the calorie-counting workouts and video idea on my own (if you get the upgrade version, you get follow-along videos that count the number
of calories burned as you do the workouts - very cool!).

Q: Why are you so mad at yourself? You should relax and pet your dog.

 

Answer:

True. I'm going to pet and walk him after I answer this...but first, the reason why I'm so mad at myself....

 

Because almost every day I get the question, "How many calories do your workouts burn?" And I don't know. I don't have an answer.

You see, I wasn't smart enough to do what Joel and Arnel did...and that's why you'll love the 1000 Calorie Challenge Workouts.

 

It's a really, really, really great idea. In hindsight, it is obvious, but sometimes (I mean a LOT of the time) I can be a little dense.

I'll look into doing this for future TT workouts.

Q: Why is the calorie counting aspect such a good idea?

Answer:
Because anything we as trainers can do to "hook" people on workouts is a key to YOUR success...that's why I create "1000 rep challenge" workouts...and the calorie counting aspect of Joel and Arnel's program will achieve the same "hook" and boost to your motivation.

I call this phenomenon "workout golf", because it gets folks addicted to training...it reduces dropout, increases motivation, and helps more folks get results.

The more we can get you training consistently with fun, fast workouts, the MORE results you will get. And that is our #1 goal - to get YOU results.

Getting the 1000 Calorie Challenge is the "perfect storm" idea...it solves a major problem of burning belly fat, it has a unique hook to the workout to keep you interested, and it is a proven way of increasing compliance by getting you hooked on burning more calories.

(Wow, just writing all that down makes me want to bang my head against the wall because it was such an obviously awesome idea.)

So that's my take on the 1000 Calorie Challenge and why I recommend it to you.

 

=> Click here to get the 1000 Calorie Workouts 

 

And then send us an email for your bonus 1000 rep workouts.

 

Q: But beginners can't burn 1000 calories per workout?!?!

Answer:
Truth.

But no matter what your level, you're not going to start at the 1000 calorie workouts...nor will you start at the 1000 rep level in my bonus workouts.

That's why Joel and Arnel have 300 and 600 calorie-burning workout progressions in their program.

And that's why my 1000 rep challenges come with 333 rep levels, and a 660 rep level. To help you work up to the maximum you can do, and the best results you can get. And you should be able to reach those levels in under 4 weeks.

Sound fair enough?

Q: OK, cool, but what's in the TT Abs 1000 bonus program you created?

Answer:

- A total-body, circuit style challenge workout you can add as a 4th workout day to almost any TT program
- You'll do woodchoppers, stability ball exercises, and the #1 dumbbell exercise for your abs (you'll be surprised at the choice)
- A progression to build up from the Abs 333 to the Abs 1000 in only 3 short weeks

Q: And what's in the TT Bodyweight Cardio 1000?

Answer:

- This is a stand-alone 4-week workout program
- You'll get a high-volume, circuit style workout with the Ultimate Bodyweight Cardio Challenge to do for Workout C
- For workout B, you'll get a brand-new version of the infamous "5-rounds-of-5-exercises" bodyweight cardio program
- And Workout C features an 11 exercise circuit that you'll do 5 times to jack up your heart rate in the Bodyweight Cardio 1000

All of these are fun, fast workouts that you'll love.

And it's not just the workouts you are getting, but a long-term solution you'll have for increasing the intensity and calorie burning of your workouts for the rest of your life.

You should never get stuck by another fat loss plateau again, armed with the 1000 Calorie Burning intensity techniques.

Believe me, if you do even half as well as the folks who have used the program and been featured on their website, you'll be very, very impressed.

 

=> Join the 1000 Calorie Challenge <== $50 off sale ends soon

 

Looking forward to your Bodyweight Cardio 1000 feedback,

Craig Ballantyne, CSCS, MS
Creator, TT 1000 Rep Workouts

 

PS - When you get the 1000 Calorie Challenge...

 

...email us your receipt and you'll get hooked up with the bonus TT Abs 1000 and TT Bodyweight Cardio 1000.

 

Thanks!

TT 1000 Workouts

I'm giving away 3 new workouts today.

1) TT Abs 1000

2) TT Bodyweight Cardio 1000

3) TT Bodyweight 1000 Advanced Challenge 2K10

But you can only get them as bonuses when you....

=> Get the 1000 Calorie Challnege and Fast Action Bonuses here

Questions:

1) What's in the TT Bodyweight 1000 2K10 program?


- "Density sets" for pullups, squats, and pushups in Workout A
- The "Bodysaw" ab exercise & X-Body MC Pushup in Workout A
- The "Punch-Knee" combo plus conditioning triset in Workout B
- The Bodyweight 333, Bodyweight 515, and Bodyweight 707 progressions
- The 2K10 Advanced Bodyweight 1000 - Ultimate BW challenge!

NOTE: This program is only available to anyone who orders before midnight tonight.

2) What's in the TT Abs 1000?

- The TT Abs 333 and 660 prep workouts to do before the 1000

- A total-body, circuit style challenge

- Woodchoppers, ball exercises, and the #1 dumbbell exercise for your abs (you'll be surprised)

3) What's in the TT Bodyweight Cardio 1000?

- This is a stand-alone 4-week workout program

- A higher-volume, more circuit style workout than the TT 1000 2K10

- A new version of the infamous 5-rounds-of-5-exercises bodyweight cardio program

- An 11 exercise circuit that you'll do 5 times to jack up your heart rate in the Bodyweight Cardio 1000

Fun, fast workouts!

Once you get started today, just send us an email and we'll send you a link to your bonuses. Here's our email to get your bonuses:

=> TurbulenceTrainingHelp AT gmail.com

Here's your link to get these extra bonuses and save $50.

=> Get the 1000 Calorie Challnege and Fast Action Bonuses here

The "TT Bodyweight 1000 2K10" workout is so much fun (so don't miss out),

Craig Ballantyne, CSCS, MS

Creator, Bodyweight 1000 2K10, Bodyweight Cardio 1000, and TT Abs 1000

PS - You can't buy the new TT 1000 workouts individually, sorry!

Toronto Meathead Workout

I have to admit, my shoulders have been bugging me recently, and so I've had to scale back my pressing in my upper body workouts. Now I understand the
problems some folks have with doing planks and side planks...those are bothering my shoulders more than anything else.

Today's workout:

1A) DB incline close grip press
1B) Seated row
1C) Rear delt raises

2A) BW triceps extensions
2B) DB curls

Squat workout tomorrow. What was YOUR workout today?

Transformation Tuesday:

This week's inspiration is Deena, who lost 14 pounds with TT and Isabel's Diet Solution Program

=> http://transformationcontest.com/contest0810/deena.shtml

Today's kick-butt mindset tips:

"I am responsible for my world. I create my world. I can make my own destiny."
Jordan Belfort

"What you DO speaks so loud I can't hear what you say."
Ralph Waldo Emerson

Take action,

Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss  

Vegas Bodyweight Workout

Heading home today from Vegas, so I hit a bodyweight workout in the hotel room before heading to the airport. The workout I did was a modified version of the Bodyweight Cardio 1000 that will be available tomorrow to the general public (and available today for Platinum TT Members).

Had a great dinner at Yellowtail restaurant in the Bellagio last night...I chose the Kobe beef flat iron steak and had a glass of Beringer 2007 cab with it. Really good. So was the big eye tuna pizza appetizer. Good times.

Facebook Q of the day:

Why is it that women have a hard time keeping their feet flat on the ground when doing squats?

Answer:
Its not just women...its anyone who doesn't know the movement pattern. Tight hip flexors might contribute to it. Practice with wall squats, partner squats (hold someones hand while sitting back), or squats holding a band or TRX,and anything else that allows them to do proper form.

Today's kickbutt mindset tip:

Kekich Credo #75 says "Persistence is a sure path to success with quality activities. Never, ever, ever, give up."

So if you stumble, get back up. If you're struggling, call on a friend for help.

Never quit,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

PS - One more thing to say...

‎"The difference between what you were yesterday and what you will be tomorrow is what you do today." - Stephen Pierce

Vegas Deadlift Workout

Just finished up a high rep deadlift workout tonight in Vegas at the Bellagio before dinner.

Workout was:

1A) Deadlifts
1B) DB rows

2A) Stability Ball Leg Curls
2B) Side Planks

3A) Bulgarian Split Squats
3B) Hanging Knee Raises

I was also recognized by a trainer at the gym. First time that has ever happened to me while working out on the road. Had a good chat about bootcamps, extreme workouts, etc.

Now we're heading to Yellowtail restaurant in the Bellagio for dinner, I think.

Last night's dinner was at the "Grand Wok". Just a small restaurant that I go to every time I go to Vegas. One of the reasons is because you can order a giant bowl of bok choy. Also had an Alaska roll and a Rainbow roll (without the crab).

Have a great week,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

PS - "Nothing wins more often than superior preparation." - Kekich Credo #73

Turbulent Vegas

Had some good clean fun last night in Vegas.

First, started with a reward meal at the "Pink Taco" (Mexican restaurant) at the Hard Rock hotel. My renegade mustache had one of the pink tacos (highly recommended) and I had a veggie burrito (a little disappointing).

Then I ran into the one person I know who lives in Vegas (a buddy from Stratford who works for Cirque) and we hung out for a bit. Then me and my buddy Alex Maroko hit the Deadmau5 show for a few hours.

So my workout was:
Turbulent dancing/jumping around.

When I got home I was exhausted (I had almost been awake for 24 hours), but some reason I still decided to shave my mau5stache at 3am.

RIP mau5stache.

It feels like it was only Wednesday when you were part of a beard. But they say that the brightest stars burn out the fastest. Godspeed lil buddy.

Tonight...a low key night...have to work tomorrow. So hopefully some Baby Bok Choy at a restaurant in MGM (can't remember the name). What's your favorite meal in Vegas?

Today's kick-butt mind-set tip:

‎"Dream bigger." - Steve Jobs

Stay turbulent,

Craig Ballantyne, CSCS, MS

PS - Get ready for the week ahead...

...by checking out my top rated youtube videos (lots of bodyweight stuff and challenges)

=> Top Rated Exercise Videos

Work the System

Finished a good book on the flight down to Vegas last night. It's called "Work the System", and is great for anyone struggling to get more done in a crazy, chaotic environment.

But be warned, the book won't allow any of your excuses to get in the way of getting more done.

It shows you how to take control of your life. And YES, this is possible for everyone (the author was a single dad and worked 100 hours a week, and he figured out a way to Work the System...so you can too).

Personally, I've been working the system since 16. Or at least scheming to work the system. And yes, scheming to work the system is a GOOD thing.

For example, by designing your life to work on the right tasks at the right time, you will get more done (i.e. work on the hardest takes when you are most alert, not when it's 10:30pm and you're eyes feel like they are bleeding).

Often that means getting up earlier. Suck it up. If you want control of your life, take control of your life.

Plan.

Make checklists.

Come up with a system that allows you to deal with everything and create control.

I "worked the system" this morning by taking advantage of my East-Coast body cycle to get up early, get my workout done, and take control.

By planning, I was prepared. It will work the same way for you too.

***Messages inspired by "Work the System", by Sam Carpenter. Read it.

"What you say or think is irrelevant; it's what you do that counts." - Sam Carpenter, author, "Work the System". Good book for getting things done.

And so, after working the system...

My meathead training today at the Bellagio hotel gym was:

1A) Bat Wings
1B) Decline Plank

2A) Neutral Grip Pullup
2B) Pushups

3A) Shoulder Lateral Raises
3B) DB Triceps

4A) Hammer Curls
4B) Face Pulls

Since it seemed like everyone at the Bellagio hotel gym was doing "abs and cardio" today, I'll leave you with the TT for Abs circuits report (better exercises than I saw in the gym today)

=> Turbulence Training for Abs

Just do it,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com/workouts  

PS - Seriously, just do it.

Workout, Personal Training, & Addiction

Heading to Las Vegas tonight for the weekend. Going to be doing some work with some trainers, but also have two nights of silliness planned (good, clean fun though, of course). I'll let you know how it goes.

Today's training for me:

1A) Jumps
1B) Pistol Squats

2A) High Rep Squats
2B) Glute-Ham Raise

3) BB Lunges

And finished with some mustache recovery stretches.

Resource #1 for today:

10 step guide to becoming a successful trainer

=> Personal Trainer Tips

And the 2nd resource is a workout I really like, the TT Addiction program. It's advanced, but check it out here

=> Addiction Workout A

And today's kick-butt mindset challenge...

"What is necessary to change a person is to change his awareness of himself." - Abraham Maslow....and..."Figure yourself out: Spend time in introspection." - Frank McKinney

Find some thinking time over the next few days to really figure out where you are, your weaknesses, your strengths, your true burning desires, and what you're really willing to do to change. Be honest with yourself.

Stay strong,

Craig Ballantyne, CSCS, MS
Turbulence Training Workouts  

Mustache Workout

I added two inches to my mustache with my latest program, "TT for Hipster Mustaches". What do you think?

My training today:

1A) Prone Stickups

1B) 1-arm pushups on box (I'm going to try and get back to doing one-arm pushups...I was able to do 3-4 per side back in 2007)

2A) DB Incline

2B) Seated row

3A) Rear delt raises

3B) DB Curls

3C) BW Triceps Extensions

And finished with some secret mustache-growth exercises.

Today's kick-butt mindset tip:

"It is often darkest just before the dawn."

.....so if you are struggling, do not give up hope. Never give up looking for the answer. Think. Work. Fight. But never give up. You are just around the corner from breaking through.

Stay "mustache" strong,

Craig Ballantyne, CSCS, MS
Turbulence Training Workouts

Post Workout Nutrition & #1 Fat Loss Supplement?

I'm off to the doggy dermatologist today......taking Bally the Dog in for food allergy tests.

Hoping to determine the cause of his recurring ear infections (which he has avoided since I removed wheat products from his diet).

But enough about doggy nutrition, let's talk about fat loss nutrition tips for you.

I recently interviewed world-famous Dr. John Berardi, owner of Precision Nutrition, and he had a couple of very surprising things to say about post-workout nutrition & supplements for fat loss.

CB: John, what are your post-workout nutrition recommendations? Do they differ for overweight beginners compared to bodybuilders?

John Berardi:
In my opinion, if someone is training really hard with weights, and is looking for a muscle building adaptation, you'd normally go with a fast digesting protein-carb drink, maybe a two to one ratio,
drinking it during your training.

However, if someone is just exercising for a little fat loss I think they can skip the post-workout drink all together.

If they're not actually trying to force a big adaptation, grow muscles, change the way that their muscle fibers perform under endurance conditions, simply eating a healthy whole food meal is
recommended instead.

You'd use the same rules as we talked about earlier, eat whole food, mostly plants, not too much, and I think they're going to do fine.

So, I don't necessarily think a post-workout drink would impede fat loss, whether you drink it during or after, but I definitely think it's not necessary.

I like to keep it as simple as that. If you're really trying to push the envelope, and you're truly trying to perform and grow, then yes, these drinks are great.

CB: What are some of the simplest yet most effective changes that a beginner can do for fat loss?

John Berardi:
Definitely a good question, Craig. With our coaching program, we actually use a series of questionnaires and assessments to determine what level a client is when they come to see us. There are generally three levels that most clients fall into.

With beginner clients, we basically approach one habit at a time, because people who are entirely new to eating well have a tendency to become quite overwhelmed with the changes they have to make through exercise and nutrition.

These are the people, who end up quitting early, or they try to adopt 20 different habits at once, and they burn out after a couple of months wondering what the heck happened.

With our coaching, we select one of the person's habits that create the biggest physiological change. I refer to this as the lowest psychological resistance, and it's an important combination. So, what can you find has a big physical impact that someone can do psychologically?

Well, for example, we have Lean Eating coaching. The first habit is to start off with one gram of fish oil per one percent body fat.

When people are new to the program that's the number one thing they start with. We do that up to about 30 grams, so if someone is 20 percent body fat, they take 20 grams of fish oil a day. If they're 30 percent, they take 30 grams a day.

We also have them throw a multivitamin in there each day. So, habit number one is fish oil (one gram per percent body fat), and then a multivitamin. We do this as the first habit because it's really effective.

For starters, physiologically it kicks starts the body's fat loss by increasing metabolism, along with so many other benefits. It can improve skin quality, and it helps you feel more full at each meal.

There's also some new research showing that it fish oil impacts the motivation "centers" in the brain. So, people may be more motivated to follow their exercise plan as well as their good nutrition habits when they're taking fish oil at this dose.

On the psychological side it's actually a habit that's pretty easy to do, and it fosters habit building and positive momentum.

Then every two weeks from there we add another habit. The second habit in our program is eating the "most carb dense" meals after exercise. This is another really effective one physiologically and
psychologically.

By eating our carb heavy foods like pastas, bread, rice, stuff like that after exercise only is going to do something for you physiologically.

The idea is to take better control of your overall calorie intake by using the carbs when they are less likely to convert to body fat by creating a menu that's rich in proteins, veggies, and good fats
during the non-exercise periods.

This one simple habit helps us realign our entire diet allowing us to start thinking about each meal a little more differently.

We're also is doing something psychologically by creating a trigger habit. You've got to earn those pastas, rice, and breads by exercising first.

If you don't plan on exercising then you want stick to the lower density carbs like legumes and veggies, and lean proteins, BUT if you do exercise you earn these other foods.

*********************************************

I hope you enjoyed John's interview. Surprisingly, his number one supplement for fat loss wasn't protein or green tea, but the mighty fish oil (a source of powerful omega-3 fatty acids).

 

I'm definitely surprised and will keep an open mind about his recommendation. If you try it, let me know. And I'm also doing

another interview with Dr. John at the end of the month about more advanced nutritional and behavioral patterns that help fat loss.

Until then, if you need to get protein powder or omega-3 essential fatty acids, I have partnered with and recommend Prograde. This is the brand of protein I buy for my mom. Prograde is also having a 20% off sale on their new chocolate protein flavor this week too.

=> 20% Off New Protein for Advanced Recovery

 

And here's their essential fatty acid product (with all the health and fat loss benefits of fish oil without the "fish burps"):

=> The Essential Fatty Acid Product that I use

 

And remember to eat whole, natural foods, mostly plants.

Diet is still more important than exercise for fat loss,

 

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training   

PS - Looking for a laugh?

I posted a photo of me and my mustache on my facebook page today.

=> Do you like my mustache?

And yes, that mustache is still going strong. I might just keep it.

 

Although the vet will probably think I'm a dork. But I'm used to that...

Fish Teaches You Important Lesson

I spent a couple of hours outside every day this weekend walking the dog and listening to motivation-type CD's.

(Yes, CD's, because I don't know how to use itunes and ipods and all that stuff. In fact,  I bought a portable CD player last week just to listen to all the CD's I have stockpiled in my house.)

Anyways, I was listening to a CD from speaker, Nido Qubein, who told the story of the Koi fish and a self-development lesson it teaches.

As you might know, a Koi fish grows in proportion to its environment. If you keep it in a pail of water, it grows only 2 inches. But if you let loose in the wild it can grow up to 2 feet.

Are you like the Koi fish who has been kept in a pail?

Is your environment stifling your growth?

On the same CD, Qubein suggested you do this exercise:

"Make a list of the 10 people you spend the most time with and your top 5 goals and top 5 values."

"Compare the lists. Are the people you spend the most time with congruent with your values and goals? If not, you might be held back by this association."

You need to spend more time with positive people and in a positive environment.

And he's not the only one who believes this. Last week, I received an email newsletter from Google expert Perry Marshall that I've changed slightly for all of us who are seeking better health and fitness.

****************

"How fit and healthy you are during the next 2-5 years will probably be the average of all the people you are associating with RIGHT NOW.

Who are you associating with?

How fit and healthy are they?

Is it time to raise the power of your peer group?"

*****************************

Those are powerful questions you must ask yourself today.

Take stock of the people you hang around with at work and in your spare time.

Are they helping or hindering you from reaching your goals?

Should you be attending seminars and spending more time with others who share the same ambition as you?

I know I do, and it has made all the difference.

If you want to soar with eagles you can't hang around turkeys,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training  

Mondays Are Good

Mondays are good. Especially holiday Thanksgiving Monday in Canada.

But there are also 3 reasons I love regular Mondays:

1) I get to squat, bench or deadlift. I always workout on Mondays.

2) WWE Raw (yep, I still watch it)

3) Monday Night Football. What about you? What makes Mondays for you?

Today's workout:

1A) Depth Jumps
1B) Trap Bar Deadlift - 365x5, 310x10

2A) DB rows - 110x3x8
2B) Ball Leg Curls

3A) Side Planks
3B) Hanging Knee Raises

Not bad.

Today's resources:

1) Free TT workout for men

=> http://www.TurbulenceTraining.com/freeworkoutformen

2) Female fat loss tips and a quick workout for women

=> http://www.TurbulenceTraining.com/freeworkoutforwomen

And today's kickbutt mindset tip:

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
Dale Carnegie

...so never, ever, EVER give up on something that is important to you.

Stay strong,

Craig Ballantyne, CSCS, MS

PS - I'm almost at 2000 "Likes"...

...for this page:

=> Daily Facebook Motivation

Please tell your friends about the cool quotes we give out here, if your friends are also looking for daily inspiration. Thanks so much.

Avoid the NIOP

I've been spending 2-3 hours outside every day this weekend walking around listening to CD's (yes, I bought a portable CD player last week just to listen to all the CD's I have stockpiled in my house!)

And I listened to a set from speaker, Nido Qubein, who brings us today's kickbutt mindset tip. It will help you avoid NIOP (Negative Influence of Other People)

Nido says,

"Make a list of the 10 people you spend the most time with and your top 5 goals and top 5 values. Compare the lists. Are the people you
spend the most time with congruent with your values and goals? If not, you might be held back by association."

So find a way to spend more time with positive people.


Resource of the Day

Perfect weekend reading - part 3 of my interview with John Berardi

=> Dr. Berardi Nutrition Tips

And next...

The Facebook questions of the day:

Q1: Do you have a bodyweight workout that I can do at home that uses no equipment?

Answer:

You bet! This program was created specifically for that

=> TT Bodyweight Cardio 3

Let me know what you think! 

Q2: What protein powder do you recommend?

Answer:
You can use Sun Warrior (vegan) or Prograde (whey)

Stay strong,

Craig Ballantyne, CSCS, MS
Turbulence Training  

Healthy Vegan Recipes

My friend Diana Keuilian has a really cool blog dedicated to healthy vegan recipes here:

=> http://www.RealHealthyRecipes.com

You'll discover recipes for the following...

- Chocolate Dipped Bananas
- Udon Noodles with Purple Cabbage
- Simmered Greens
- Butternut Squash Pancakes (Gluten Free)
- Quinoa Waffles (Gluten Free)
- Tempeh & Veggie Stir Fry
- Quick & Creamy Bean Spread
- Manna Bread
- Crispy Ginger Tofu with Orange Sauce
- Coconut & Chocolate Chip Cookies

As Diana says, "it's time to change the way we eat. It's time to cut out processed foods and to return to a diet filled with wholesome ingredients.

"I share the Real Healthy Recipes that I make for my own family. You won't find any refined sugar, dairy or animal products in any of the recipes. Just simple, wholesome real food ingredients.

"The Real Food Movement begins with each one of us. Make healthier food choices in your own life and together we will transform our toxic food environment and create a healthier future for generations to come."

If you agree with Diana, and I'm sure you do, you'll love her delicious recipes here:

=> http://www.RealHealthyRecipes.com

Enjoy,

Craig Ballantyne, CSCS, MS

Abs Bootcamp Workout

Abs Bootcamp Workout

I can't walk my dog in Toronto without tripping over a bootcamp class full of women doing crunches in public parks. And that's bad news for the bootcamp classes, because my dog likes to run over and lick their faces while they do their ab exercises.

Now to be honest, that's not the only problem these women are going to have if they are relying on crunches for results. The truth is, crunches aren't effective, and they can even cause low back problems.

So in the Turbulence Training Bootcamp workouts, we just say "NO!" to crunches - and cardio, of course.

What we do instead, are workouts that look like this one (it's part 2 of my 3-part Ab Bootcamps series in my TT Bootcamps Success Package).

Abs Endurance Workout: Part 2 of the Abs Bootcamps

Warm-up (20 seconds per exercise) - 10 minutes
-     Bodyweight Squat
-     Stick-up
-     Kneeling Pushup or Pushup Plus
-     1-Leg Hip Extension (20 seconds per side)
-     Plank (40 seconds)
-     Side Plank (20 seconds per side)
-     Run in Place
-     Rest 1 minute and repeat 1 more time.

TT Strength Circuit (30 seconds per exercise) - 5 minutes
-     Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift
     (30 seconds per side)
-     1-Arm KB or DB Press or Elevated Pushup (30 seconds per side)
-     Optional: DB Row or Bodyweight Row
-     Rest 2 minutes before repeating 1 more time.

Water Break - 2 minutes

TT Big 7 Circuit (20 seconds per exercise) - 10 minutes
-     Jumping Jacks
-     Prisoner Squat
-     Spiderman Climb Pushup or Close-grip Pushup
-     Band Row or KB Row or Cross Crawl
-     Diagonal Lunge (20 seconds per side)
-     Inchworm
-     Rest 2 minutes before repeating 1 more time.

Water Break - 2 minutes

TT Depletion Circuit (30 seconds per exercise) - 10 minutes
-     Total Body Extension or Jump Rope
-     Cross-Body Mountain Climber
-     Reaching Lunge (30 seconds per side)
-     Squat Thrusts
-     Shuttle Run or Run in Place
-     Rest 2 minutes before repeating 1 more time.

Water Break - 2 minutes

TT Total Body Abs Circuit (30 seconds per exercise) - 5 minutes
-     Pushup Plank
-     Get-up (30 seconds per side)
-     Optional: Stability Ball Plank
-     Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break - 10 minutes

Using this workout, your clients will get more fat burning results without the embarrassment of doing crunches in a public park with a crazy dog licking their face. At least, in Toronto.

Enjoy,

Craig Ballantyne, CSCS, MS
http://ttbootcamps.com/successpackage/ 

5 Reasons Yoga Works for Fat Loss

The 5 Reasons Why Yoga Works for Fat Loss - this might surprise you!

1. The "Yoga Lifestyle" is associated with better diet and lifestyle habits.

2. People who do yoga are more in tune with body and realize how certain foods and meals make them feel, and also probably recognize the feeling of fullness better.  

3. Social support – When you do yoga in a class setting, you are going to end up hanging around healthier people and adopting their behaviors.

4. It decreases stress – and if that "really" has an effect on belly fat loss, then good!

5. If you're stretching, you're not eating. That's a big one…sometimes we just need to keep busy so we keep out of the kitchen at night!

It can be a part of a fat loss program,

Craig Ballantyne, CSCS, MS

Some Fun Stuff

Tis the season for pumpkin workouts...well, here's the real deal on training with pumpkins

=> The Pumpkin Workout

I didn't train today, just did stretching. Going to do some bodyweight training tomorrow.

Going to the chiropractor later today for Active Release Techniques treatment.

This week's fat loss coaching call (BW 1000, gratitude exercises, anxiety research, Facebook qna topics, whole grain research and more)

=> Bodyweight 1000

To get something you've never had, you have to do something you've never done.

Stay strong all weekend,

Craig Ballantyne, CSCS, MS
Turbulence Training

Squat Workout, Mountain Bike Workout, & Strength Workout Tips

Had a nice little surprise today. I was walking Bally the Dog and at the stoplight, a guy rolled down the window of his mini-van and yelled, "Craig Ballantyne. I love your workouts!".

Whoever you are, you made my day. Thanks!

But I also know this...

You can't please everyone.

After all, there are websites dedicated to hating Mother Theresa. Mother Theresa!?! And Justin Bieber. Justin Bieber!?!

So if someone is negative to you, forget about them. Focus on the POSITIVE people in your life. There are MORE of the positive folks and they are far more important.

Now let's hit the training info.

My training today:

1) Vertical Jumps

2) Box Squats

3A) Glute-ham raises
3B) Barbell lunges.

And lots of upper body stretching.

Also received some great questions on the Turbulence Training Facebook page.

Q: Which of your workouts would you recommend for a mountain biker?

Answer:
Depends on how much the person mountain bikes, I'd use something basic like squats once per week plus some bodyweight exercises (3-4 for a total body workout) and then another day later in the week of a dumbbell lunge or stepup and more bodyweight exercises (3-4 for a total body workout). I can't think of which specific TT workout would do that...if you have the main manual, use TT2K3 or TT 2k4.

Q: hey craig, for the past 8 weeks I've been using turbulence training for fatloss. Is it possible to increase strength without being on a muscle building diet/routine? Is there an amount of reps that is better suited for strength gains?

Answer:
Yes, you can gain strength without getting bigger. The lower the reps, the heavier the weight, the more strength you will build. To be safe, if you are using 8 reps per set now, increase the weight by 5% and drop the reps to 6.

Today's kick-butt mindset tip:

Ask yourself: How can I get what I want? What do I need to do to get there? Then make a plan. Take action. It's that simple to get started.

Stay strong,

Craig Ballantyne, CSCS

PS - Canadian Thanksgiving coming up this weekend...

...and definitely will enjoy some food, but will also remember the truth about Diet vs Exercise we show in this video:

=> Diet vs Exercise for Fat Loss

3 Workout Mistakes That RUIN Results

Warning: Last chance to get the 600-calorie burning workout

That 600-calorie workout will solve all of these common mistakes that often RUIN people's well-meaning, yet fatally flawed workouts.

So what mistakes are sabotaging your results?

Mistake #1 - Using a Traditional, Ineffective Warm-up

Unless you struggle with nagging injuries - and I realize many TT folks do - you shouldn't be wasting your precious time by spending 5-10 minutes on a cardio warm-up.

 

It does nothing for you.

 

Eliminate it and use a bodyweight circuit warm-up instead, like the one you'll find on page 14 of the 600 calorie burning workout.

Mistake #2 - Using Traditional Straight Sets for Resistance Training

If you get your program out of old-school magazines, it probably recommends "straight sets" - meaning you do a set, then rest a long time, then repeat the set, etc.

But eye-opening new research shows that non-competing superset training - where you use "opposing muscle groups" in alternating exercises - BOOSTS your metabolism more than traditional straight sets.

(Reference: J Str Cond Res 24:4 2010)

And again, the 600 calorie workout fixes this mistake - by using non-competing Tri-Sets (three exercises) to boost metabolism.

Mistake #3 - Using Traditional Slow Cardio

I won't bore you with the research I've discussed time after time showing you that cardio is inefficient and ineffective for fat loss.

Needless to say, you've probably learned the hard way that cardio doesn't work. After all, you probably found Turbulence Training when you were looking for something that worked better than cardio.

And that "something that works better" is interval training, as well as metabolic resistance training. And you'll find a TT-approved metabolic resistance training circuit that will knock your fat loss results out of the park on page 13 of the 600-Calorie Workout report.

Plus, I'm working on a few metabolic circuits right now in my lab...

...including the new "TT Bodyweight Cardio 1000" workout and the new "TT Bodyweight 1000 2K10 Circuit" program.
 
Both will be available on Tuesday, October 19th as bonuses to the 1000 Calorie Challenge Workout.

Now go out there and burn it up with better workout strategies,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Bodyweight Cardio 1000 (Coming soon!)

PS - Don't miss this new fat loss info...

...explaining the R-Quattro fat burning system (page 11) and giving you THREE more eye-opening research studies (page 22) proving the power of the 600 calorie burning workout.

You'll get ALL of that info inside the free "4 Keys to Faster Fat Loss" report here:

=> 4 Keys to Faster Fat Loss <=== Last chance to get this

PPS - Please help out your workout buddies and family members...

...by forwarding this valuable, life-changing information about common workout mistakes that hold them back from getting results.

And they will LOVE you for helping them out.

Sound fair enough?

Early Start to the Day

My dog got me up at 4am today and I've already hit two dog walks. Got a lot of work done, too.

My training:

Lots of stretching, planks, side planks, ring pullups, bb row, bb shrugs. That was it.

Today's resource:

A free 600 calorie workout (TT-approved) plus faster fat loss report here (triset #1 of the workout is epic)

=> http://tinyurl.com/600calorieworkout

Today's kick-butt mindset tip:

Too many of us are not living our dreams because we are living our fears.
Les Brown

Take action today,

Craig

PS - Remember this...

Kekich Credo #65. "Bitterness, jealousy, and anger empower your enemies and enslave you. It also erodes your health. Forgive, learn your lessons, and get on with your life."

600 Calorie Workout

Have you tried the free workout that Joel and Arnel are giving away here:

=> Get your free 600 calorie burning workout <== TT-approved

Not only will you get Joel's report on the 4 keys to fat loss, but you'll also...

...discover how to burn 600 calories in the comfort of your own home.

Does that sound fair to you?

Exactly.

Plus, you'll also learn about their "Heart Rate Accelerator" method. (They might have stolen that idea from my Top 10 tips I sent you on Sunday. Just kidding...they put their own cool, little twist on it.)

You'll also get a new exercise, "The Superman Pushup", on page 27.

And in my opinion, Triset #1 from that workout is a classic. You'll find those 3 exercises on page 13, followed by the intense fat burning Triset #4 on page 14.

Try this workout here:

=> Burn 600 calories in your workout today <== Home gym approved

If that workout is even half as good as the TT Bodyweight Cardio 1000 workout that I did today, you are going to be very, very impressed.

I can't wait to share the new BW Cardio 1000 with you...sweat was pouring off my forehead after only 2 rounds of it today, and I still had 3 more rounds to go. I finished up with a drenched shirt and an amazing post-workout feeling.

5 rounds of 200 reps...amazing...and I'm already feeling the next day soreness creeping into my abs and thighs...even though its only been 9 hours since my workout.

Watch for this workout on October 19th (along with the TT Abs 1000).

Get ready to rev your calorie burning engine,

Craig Ballantyne, CSCS, MS
Creator, TT Bodyweight Cardio 1000

BTW - I watched a bunch of the 1000 Calorie Workout videos...

...while I was hanging out in Mexico with Joel and Arnel last month.

And they are pretty darn cool. You're going to love them.

Until then, get started with the 600 Calorie Workout here:

=> Make 600 calories vanish with these exercises <== Fun & Fast

And watch for the 1000 workouts coming soon!

How to cut & burn calories

On Sunday night I had dinner with a muscle building buddy of mine who swore he wasn't eating any more bread for the rest of the year, because he wanted to lose belly fat. And he then proceeded to order french fries with his steak.

People sure do make some weird nutritional choices, don't they?! Crazy world.

The key to fat loss, of course, is cutting out junk (like fries) and cutting back on calories while burning a lot more fat with high intensity workouts.

If you are struggling with calorie intake, cut the following foods from your nutrition plan:

1) Juice
2) Soda
3) Cereal bars
4) Giant muffins and similar snacks you can get at coffee shops
5) Large frappucino type drinks

Each of these can easily add 200 or more unwanted calories to your daily diet.

And if you want to burn 500-1000 extra calories per day, check out this new controversial report on "4 keys to faster fat loss".

=> How to burn FOUR times MORE calories  <== Free info

It's free, funny, and will help you burn fat.

(You'll also discover the "4 Keys to FASTER Fat Loss". Totally free, killer info. Told you there would be lots of free stuff this week!)

BUT I also must say, there is a lot of BALONEY out there when it comes to so-called "workouts that burn 1000 calories".

 

And these crazy claims really get me fired up.

For example, I recently read a girl's update on Facebook that she burned 937 calories in 27 minutes using some machines.

Uh yeah, "whatever".

Listen, I don't know where some people come up with this stuff...

By the way, I just finished up a weekend in LA, hanging out with Joel Marion (the author of the "4 times faster fat loss report", and I did the NEW TT Bodyweight 1000 workout at the hotel.

 

Not surprisingly, it was awesome.

And today I did the NEW TT Bodyweight Cardio 1000 at the gym here in Toronto.

Those two brand new workouts - PLUS the TT Abs 1000 - will be available to YOU on October 19th. And yes, all three are pure, certifiable AWESOMENESS.

Helping you cut calories,

Craig Ballantyne, CSCS, MS

PS - Today's kickbutt mindset tip...

"When you focus on you failures you become a person of reasons. When you hang onto your successes and build on them you become a person of results." - Jordan Belfort

3 Bootcamp Tips for Personal Trainers

One of my "secret weapons" when it comes to bootcamp marketing is Pat Rigsby...and another one of secret weapons for bootcamp workout ideas is BJ
Gaddour. They sent me 3 tips for you on how to get more results with your camps...

Pat said...

Tip #1
Bootcamps are everywhere, as you know, so if you want to set yourself apart from everyone else you need to be treating them like group personal training, not group ex at the health club.

[Did you understand that? HUGE insight there. Most bootcamp trainers teach "classes", just like low-value aerobics classes. You should be treating bootcamps like high-value personal training.]

Pat continued...
Integrate assessments, progressions & regressions and make sure your programs are designed to get people better - not just get them tired.

Tip #2
If you want to get clients fast, try a 21 Day Drop a Dress size promo.  Offer 3 weeks of camp and 21 days of meal plans for less than half of your normal camp price.
 
It's easy to market since it's low cost and immediate gratification but will weed out the tire kickers.

Tip #3
The fastest way to grow your business is to replicate yourself. Start by outsourcing your administrative stuff.

It's easier to find an admin assistant than a trainer. Once you're ready to hire a trainer- hire personality, work ethic and passion, not experience. You're going to teach them your system anyway.

************
Thanks Pat!

Tip #3 is awesome, and I'd never thought about it that way before.

Hope that helps,

Craig Ballantyne, CSCS,  MS
www.TTBootcamp.com  

The Art of Workout

"Every battle is won before it is fought....." -Sun Tzu, The Art of War

So you need to plan, shop, and prepare for the week ahead. You need to have a professionally designed program. You must have a plan. And if you have any tips on being organized for success, let me know.

I started my day in LA at 4:30am. Got to the aiport and treated myself to a 1st class upgrade. So worth it for $350. Got a TON of work done...that will pay for itself.

And when I got home, I stuck to my plan of immediately hitting the gym for the first workout in a new program (so I
trained at about 80% intensity level):

1) Cleans

2A) Trap Bar Deadlifts - 350x5
2B) Bench Press - 225x3x5

3A) DB Rows - 110x3x7
3B) Bodyweight Triceps Extensions - 3x12
3C) Hanging Knee Raises- 3x8

I'm doing a 3-day program. Day 2 will be squat based, and day 3 will be "experiMENTAL" with some random workouts I'm testing. I might throw in a 4th day of experimental training.

Today's resources:

If you are on FB, make sure you "like" Roman Fitness Systems, the interwebz home of John Romaniello

=> Roman Fitness Systems - Advanced "Mature" Fat Loss Content

And then...Make sure you get the free advanced bodyweight TT Gauntlet program here:

=> Get the Free TT Gauntlet Bodyweight Workout

Happy to be back in Toronto,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com  

PS - Don't quit.

You can do it. I believe in you. Take the mistakes from the past and burn them. Focus only on what you can achieve in the future.