Favorite New Chest Exercise

I have a new favorite chest exercise and have to thank Roman Fitness Systems for bringing the squeeze
press into my life.

Here's the link to a video of it:

=> http://youtu.be/6PFlUoup01Y

And if you ever get a chance to workout with Roman when you are in New York City, don't miss it. He's
quite funniez too.

Today's Kickbutt Mindset Tip:

You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to a "I'm
going to succeed" belief.

And today's Independence Tip:
"You can have everything in life you want, if you will just help other people get what they want." - Zig
Zig

Craig Ballantyne, CSCS, MS, CTT

Favorite Abs Exercise

I had a great workout today of squats, lower body, and abs. Currently, my favorite abs exercise is the
kneeling strap extension that can be done with a TRX or Jungle Gym XT or any other set of straps or
rings.

Check out more TRX and strap exercises here:

=> http://www.ttfatloss.com/workouts/best-trx-exercises/

Today's 2nd Training Resource:

Have you tried TT 2K10?

Its a great workout for your TT Transformation

=> http://youtu.be/Sx1HucCcvN0

Today's Kickbutt Mindset Tip:
"You are responsible for exactly who, what, and where you are in life. That will be just as true this
time next year. Situations aren't important. How you react to them is." - Kekich Credo #58

And that's a great quote to announce our 1st winner of our II Transformation Contest. He'll be a
success because he is an action taker:

=> http://internetindependence.com/contest-winner

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

The 11th TT Transformation Contest

Hey, I'm spending Memorial Day weekend with Joel Marion, his wife, and most importantly, their
amazing daughter Lily.

(And yes, I know I'm Canadian, but I love an excuse to celebrate and spend time with my best friends.)

Last night Lily came to dinner with us and over 12 other fitness experts, including John "Romanz"
Romaniello, Vince & Flavia Del Monte, Adam Steer, and Mike Geary.

And even though it was a busy restaurant, lil' Lily slept peacefully for the entire 2.5 hours we were
there. She's adorable.

On the walk back to the hotel, Joel carried Lily while he and I discussed fat loss tips, and we agreed
that TT Transformation Contest folks could benefit from using his Xtreme Fat Loss Diet program.

You can still get it here for $30 off today:

==> http://www.TripleYourFatLossNow.com

Now there are also just 2 more days to join the 11th TT Transformation Contest.

=> http://www.TransformationContest.com

I hope you'll help us reach our goal of a total of 500 Pounds of Fat Lost among all contestants. Your
help would mean a lot to me. Thanks and I look forward to your success

As Certified Turbulence Trainer Daniel Woodrum said on my Facebook page:

"Hey Craig, I have one of my clients who is going to enter into the contest. We are going to take his
measurements and pictures today. I am going to have him start with the Beginner phase of the TT
original Manual. Can't wait to see his progress using the Best Fat Loss System hands down!!"

Today's Kickbutt Mindset Tip
Go confidently in the direction of your dreams. Live the life you have imagined. - Henry David
Thoreau

Today's Independence Tip:
‎"People will do almost anything to stay in their comfort zones. If you want to accomplish anything,
get out of your comfort zone." - Kekich Credo #1

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Big Dinner Out

Had a big dinner out at Donovan's steakhouse in San Diego last night. I have to say, I'm always
disappointed when a steak joint doesn't have broccoli. I really like my ribeye with a side of broccoli.

However, Donovan's does have a Mac'n'Cheese martini, which is of course, mac'n'cheese in a martini
glass. It's really good, but the martini glass is awkward to eat from because it's so close to your face.

The full meal was:
Mac'n'Cheese app (appetizer - not Ipad application), 1/2 24oz rib eye, grilled vegetables, grilled
asparagus, small glass of wine, no bread or dessert. Left full, but not excessively stuffed.

Tonight, a trip up to a restaurant in La Jolla.

Each meal, whether dining out or at home, can be a little experiment, which leads me into today's
kickbutt mindset tip:

"You cannot fail – you only get results." – Ted Nicholas....Learn from your experiences, and use those
lessons to make your life better...connecting consequences with your actions is one of the simplest,
yet most effective ways to help you pick the right behaviors for success.

And finally, with the deadline to enter the 11th TT Transformation Contest just around the corner
(Monday), I want to share this lesson from my Independence building business:

6 weeks ago I announced an InternetIndependence.com transformation contest...I received TWO
entries. In a way I'm glad...it makes it easy for me to choose the winners...but in a way I'm
disappointed...2/6000 readers is not a good participation rate.

The lesson: Take action. You have a lot LESS competition than you think.

To your success - if you take action,

Craig Ballantyne, CSCS, MS, CTT
www.TransformationContest.com - All the details to enter the contest are here

TRX and Changing Your Habits

You ever use the TRX straps? They're not too bad...

We recently had a debate on my Facebook page about the "Best TRX exercise" and I posted the replies
on my blog here:

=> http://www.ttfatloss.com/workouts/best-trx-exercises/

Some folks make their own "straps", but I have a TRX, a Jungle GYM XT, and even Blast Straps (which I
like the best).

Let me know what you like, and your favorite strap exercise here:

=> http://www.ttfatloss.com/workouts/best-trx-exercises/

I also apologize for the hilarious "who farted in the gym" story contest we posted on the blog.

The stories were pretty funny though. You can read them here:

=> http://www.ttfatloss.com/workouts/in-the-gym/

(Hey, it happens.)

But on a serious note, let me finish up 3 steps to changing your habits and behaviors.

Step 1 in changing behaviour – Clearly identify and communicate what you want the new behaviour to
be and what old behaviour you want to stop.

Step 2 in changing behaviour – Reinforce/reward the desired behaviour.

Step 3 in changing behaviour – Make it easy to perform the desired behaviour. So make the necessary
changes in your environment that foster the performance of positive behaviors. For example,
research shows that people eat more vegetables when vegetables are stored in the fridge at eye level.
The more you make healthier options available, the more people will choose them

Today's Independence Tip:
Identify exactly what is you want. This takes a lot of thought. Then don't let anything stand in your
way of getting it. - Kekich Credo #56

Craig Ballantyne
Certified Turbulence Trainer

‎"People will forget what you said, people will forget what you did, but people will never forget how
you made them feel" - Maya Angelou

Experimental Workouts

Another experimental workout is in my record books..I went through 10 sets of 10 front squats this
morning. And I paired the front squats with kneeling strap extensions using my Jungle Gym XT
trainer.

(Kneeling strap extensions are a movement like stability ball rollouts.)

It was a great workout...had to be, because I'm in depletion mode for summer. It's sexy body time,
and like me, I hope you'll have no regrets when you hit the beach this summer.

Now for a workout challenge.

I call this the 10-Minute Calorie Challenge:

Pick a machine, do a warmup, reset the timer, then go all out with "30 second on-30 second off"
intervals. Record # of calories you burn in 10 min. Post your score and machine used here. I've hit
183 calories on the treadmill but only 151 calories on a stationary bike...even though the bike
workout felt 35% harder.

Stop by the Turbulence Training Facebook page and let me know your scores.

Today's Kickbutt Mindset tip
Authenticity rules. Don't try to be someone you're not. Right, Bruce? - "Always be yourself, express
yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it."
- Bruce Lee...Right.

Today's Independence Tip:

When you own your business, you want to make sure that you, ‎"Don't trade time for dollars. Leverage
your business with systems to make money even while you're on vacation. If you don't have a website
that can be found on search engines - get one. Get multiple income streams to give you the freedom
and life you want." - Bedros Keuilian.

Start here:

http://www.internetindependence.com/100k-in-12-months-part-1

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Books

Yesterday I read "Get the Life You Want" by Dr. Richard Bandler (NLP guy). If you liked "Psycho-Cybernetics", you'll like this. It could really help you with sticking to a diet, stopping smoking, getting over fears, etc.

Today's kickbutt mindset tip comes from it:
Failure means you've stopped. So don't stop. Keep at it. The more you move in the right direction towards success, the better you'll feel. Every day work on making new positive habits second nature – make them automatic.

"If you're struggling with any issue, whether it's diet or exercise, the trick is to switch it in your mind first so that it becomes easier to do it." - Dr. Richard Bandler

Again, a good book, and you can get through it in about 2 hours.

What is the #1 book that has influenced your life? I'll write up a top 10 fitness books later today, but here are the Top 10 non-fitness books that have influenced me and TT:

=> Top 10 Business Books

I also have some politically incorrect time management tips for you, and tip #5 might be most important:

=> Politically Incorrect Time Management Tips

Time is your most valuable resource,

Craig Ballantyne
www.turbulencetrainingcertification.com

New Workouts

Today I'll be working on the June TT Workout of the Month. It's a new Meatheads program, and I decided to go that route because so many TT Members have already gone through all of the Meatheads programs and are demanding a new version.

I promise it will be awesome - my Meathead "guinea pig" has loved the latest workouts I created for him, and he spent this entire weekend showing off his physique around the party pools in Vegas. Apparently the female feedback was through the roof.

Watch for that to show up in about 7 days at www.TTMembers.com.

But I'm getting ahead of myself, because today I have two awesome fat loss workout articles for you. The first gives you a sneak peak at my new TT Xtreme Depletion program that will be released tomorrow.

You'll discover 3 ways to increase the glycogen depletion and turn up the turbulence in your workouts.

=> Glycogen Depletion Workouts

The 2nd article explains, "What is metabolic resistance training?" I answered that in A-V-W format here for you.

=> Metabolic Resistance Training Workouts

Today's Kickbutt Mindset Tip:
"You have less time than you think. We all do. Why then are you waiting to fulfil your desire? If you do not start today, then when will you start? You will never start unless you start NOW. Commit yourself heart and soul." – Felix Dennis

And today's words of wisdom from my Independence site:
Take your message to the world and help that person that is sitting in front of their computer at 11pm while everyone else is gone to bed...sitting their with tears of frustration in their eyes because they can't get what they deserve.

Watch for TT Xtreme Depletion tomorrow,

Craig Ballantyne
Certified Turbulence Trainer

Bench Press and Movie Updates

Good bench press and rowing workout this AM. The gym was quiet, because it's a long weekend here in Canada, and the weather has been nice. Lots of people hitting their cottages, as we call lake houses up here. There was one super-fit girl there cranking out chin-ups. Impressive and motivating.

Today's training resource:

An article and video on my:

=> Bodyweight Cardio Workout

I'm trying to catch a couple of movies. This weekend I finally watched V for Vendetta. Excellent flick. Will try to watch Big Lebowski later today. Haven't watched that movie in a long time.

Kickbutt Mindset Tip
TODAY is the first day of the rest of your life. So don't dwell on past mistakes because that will get you nowhere. Instead, focus on what you can and WILL do today, tomorrow, and the rest of your life, and all of the great things that will happen because of your actions.

Don't wait for the 'time to be right' (i.e. until it's too late) to take action on your goals. If there's something you really want to do - if there is a dream body you want to achieve or a change in life you need - then find a way to do it now.

And today's Independence tip for personal trainers:

"Value is subjective. How can you differentiate your product even more?" - Dan Kennedy. This applies to your bootcamps, personal training facility, and workout programs.

Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss - The Workouts

Outdoor Workout Awesomeness

Today is easily the nicest day of the year here in Canadia, so you really should get outside and enjoy it. In fact, I created this FREE "Football Field 444" workout for days like today.

=> Football Field 444 Outdoor Challenge Workout

It has kettlebells, suspension training, and lots, lots more. Enjoy.

Over on the TT Fanpage I've had some great feedback from TT readers.

"Craig I did one of your w/os today the 1 arm Split Jerk/PB Mountain Climber, then Goblet Squat/ Floor Press., then DB Swing/Spiderman Push Up, last 1 leg Dead/ Body Weigt row. It was on Men's Heath Website. I do it 300 style I go to I lose my breath or can't do reps did 2 rounds after work took about 16 minutes. It easier watching you do it....YOU THE MAN."

Awesome, thank you.

And another client and I discussed the Turbulence Training 2K5 program.

I asked him, "What are liking most?"

And he said:

"I'm liking the workout B that upper body workout is very tough and can easily be used as a muscle building workout. I also like that I'm in and out of the gym before it starts to get crowded. I also like that there are plenty of different workouts and that you come up with a new workout every month and throwing in discounts on workouts here and there."

Awesomeness.

More training resources:

This week's fat loss coaching call with new weight loss research

=> Weight Loss Research Tips

And jokes:

=> Who Farted in the Gym Stories

Also, yesterday I did a legendary 70 minute interview with Roman Fitness Systems for TT Trainers and TT Secret Society. Got really in-depth on hormones and fat loss, how to peak for photoshoots and transformations, and how Romanz loses his love handles. Good times.

Today's kickbutt mindset tip:
Sure, it's a Classic/kinda cheesy quote, but awesome for today.

"Do one thing every day that scares you."…so what do you have planned for today that challenges you and takes you out of your comfort zone?

And today's Independence tip:
Take an reflection/prediction/planning/thinking break today. Grab a magazine from your industry, take it to the park, and look at the headlines and trends in your industry. There's gold in them words.

Craig Ballantyne, CSCS, MS
www.turbulencetrainingcertification.com

To get something you have never had

I first read this on Twitter, after someone "retweeted" a Jeremy Piven tweet. He's not the original author of this quote, but it's a poweful line.

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

Think about that over the weekend.

Training Resources to help you get better:

#1 - I'm buying this. Printing it out. Never losing it. The new 5-3-1 for Powerlifting from Jim Wenderl. It's how powerlifters count.

=> 5-3-1 Powerlifiting

#2 - We had a TRX debate on my Facebook page yesterday.

=> Best TRX exercises and videos

#3 - This week's fat loss coaching call with new weight loss research

=> http://www.ttfatloss.com/weight-loss/weight-loss-tips/

And today's Independence tip:
Help others. The more they succeed, the more you succeed.

Craig Ballantyne, CSCS, MS
www.turbulencetrainingcertification.com

Politically Incorrect Interview with John Romaniello

It's going to be an interesting Friday afternoon...

Today I'm interviewing John "Roman" Romaniello for the June issue of the TT Secret Society Newsletter.

It will easily be the most politically incorrect interview I've ever done.

Not holding back on this one.

But it will still be tasteful, of course.   :)

Roman and I are going to cover:

- The exact plan you need to follow in the last 5-7 days before a transformation contest or fitness model photoshoot

- Advanced strength progressions using wave loading & periodization

- The truth about drugs and supplements in fitness model fat loss

- Superior training methods to manipulate Growth Hormone and lactic acid levels for maximum fat burning

- The truth about how sex drives everything we do (Roman's words, not mine)

- Intense ladder workouts & extreme conditioning with the prowler

So much funz when you get on the phone with Roman.

That interview will be shipped out to all TT Trainers and all TT Secret Society readers in early June.

You can reserve your copy here when you try out the first two issues and get a free copy of my Personal Memoirs:

=> http://www.turbulencetraining.com/secretsociety

In addition to John's interview, the June TT Secret Society newsletter will also include:

* A Look at Some Major Personal Decisions I Have to Make

* The Truth & Science Behind Bodyweight Cardio Fat Burning

* A Review of My West Coast Trips to Las Vegas and San Diego (Full travel schedule available inside each newsletter)

* How to Rehab Injuries with Acupuncture, ART, & Self-Massage - Featuring a bonus interview with my chiropractor about my personal injuries and rehab

* The Fat Burning Secrets of "TT Hardcore 2K6"

* And an In-Depth Look at an Even BETTER Meatheads Workout

Again, you'll only get that information in the PRINT newsletter called the TT Secret Society that I'll ship directly to your doorstep next month.

Get your copy here:

=> http://www.turbulencetraining.com/secretsociety

You'll also receive...

1) Issue ONE of the Turbulence Training Secret Society, featuring:

* My Personal Story of the "Emergency Trip to Tampa"
* My Shoulder Rehab Program
* The 4 Fat Burning Secrets of the TT Buff-Dudes Workout
* Tips on How to Build Your Own "Fat Loss Research Lab"
* A 1-hour audio CD where I discuss the latest changes to the Turbulence Training System

2) Issue TWO of the Turbulence Training Secret Society Inner Circle delivered directly to your doorstep, featuring:

* My Personal Story About "selling the farm"
* The Fat Burning Secrets Behind TT 2K4
* My Low-Back Rehab Program
* 3 Golden Rules of Safe Ab & Low-Back Training
* An Inside Look at a Personal Client's Meathead-Style Workout
* My Daily Documents I Read Each Morning: Part 1
* A 1-Hour interview with Alwyn Cosgrove on Metabolic Training

PLUS...

You get my 40-page Personal Memoirs as a free bonus.

We'll ship these out today for you.

Get your copy here:

=> http://www.turbulencetraining.com/secretsociety

But today's the last day to get ALL of this for just $9.95, and free shipping anywhere in the world.

Let me know if you have any questions about it,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I've set a date for my 1st TT Training Summit.

It will be August 26-27th in Southern California.

If you're a TT Certified Trainer, it's free.

If you're a member of the TT Secret Society, you'll save 50% on the price of admission.

Stay tuned for more details.

A Lesson About Failure

Yesterday I had a really, really bad idea. I'm not embarrassed to call it a complete failure. It's a long story, but more importantly, there is something that we can all learn from my really bad idea.

That lesson is "you can't be afraid to try new things and possibly fail".

It's called "Failing Forward", and that's where we really breakthrough and learn new things about ourselves that allow us to reach new levels.

Failure isn't bad. Failure isn't final.

If there is one thing I know after having observed this crazy world for 36 years, it's that you can SURVIVE almost anything.

A great example is the dozens of TT Transformation Contestants who struggled with their fat loss programs before things finally clicked and they lost more fat in 12 weeks than they
had in the last 12 attempts combined.

I'm simply making the point that no matter how BIG of a failure you have to deal with, you can always RISE up and overcome it.

We have to look at a failure as just a blip on the radar and blink of the eye in our life.

I mean really, think of all the personal struggles you've gone through, and you're still alive, right?

Maybe even stronger for it?

In my little world, I've struggled through months of anxiety attacks and my fair share of personal problems, but nothing has stopped me from trying to get better every day.

Never, ever, EVER give up, as we say here around TT HQ.

Unfortunately, this fear of failure is what stops so many people from having breakthroughs in their life.

It virtually paralyzes good folks from taking action.

But you can't let fear of the unknown hold you back.

And you know what else?

Dealing with failure gets a lot easier once you've dealt with failure.

Because once you've failed, you realize that "nothing matters".

Nothing really matters at all.

The sun still comes up.

No one laughs and points at you on street corners.

Your loved ones still love you.

Especially your dog.  

Life goes on.  

And so you get back in the game and go at it again.

If you want to learn more about how I overcame my anxiety attacks, what I learned from my Dad before he passed away, and why the phrase "Never, ever, EVER give up" is so important to me, I'd love to send you my Personal Memoirs.

It's 40 pages of the best articles I've ever written.

Grab your copy here and I'll ship it out this week:

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

Thanks for listening,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - One last quote for you...

"There are no failures - just experiences and your reactions to them." - Tom Krause

Personal Memoir

Last year I wrote a 40-page "Personal Memoir" that discusses my struggles with anxiety, the lessons I learned while coping with the passing of my father, and 8 other personal topics.

It's a printed book, not something you download off the Internet, and I think you'll enjoy it, and learn powerful lessons about perseverance and getting out of your comfort zone.

I'll ship it to your house for less than 10 bucks - no matter where you live in the world - and I'll also send you the first TWO copies of my advanced TT Secret Society newsletter.

=> Get your copy of my Personal Memoirs here

It's funny, I actually lose at least $3 on every American order, and over $7 on every International order.

But it's worth it to me if I can get this information to you, because I know it will help you make dramatic changes in your body transformation and fat loss program.

Easily the best book I've ever written.

If you don't agree, just let me know and I'll refund your 10 bucks, and let you keep your copy. That's okay with me.

But when you do get it, schedule an hour in your favorite chair with your favorite cold drink, and soak up the lessons.

=> Get your copy of my Personal Memoirs here

Let me know if you have any questions about it,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Disappearing from the Internet

Had enough. Disappearing from the Internet.

Here's 5 reasons why:

=> Turbulence Training Secret Society

My workout today:

1A) Deadlifts

2A) Stepups
2B) RDLs with shrugs

Really busy gym today and kind of messed up my workout plan. But you just have to adapt and use exercise substitutions that make sense.

Today's training resource:

Advanced body transformation tips from Erik Ledin - surprising advice on training with low body fat

=> Erik Ledin's Body Transformation Tips

Also did another great QnA session today on Facebook:

Q: I have read some of your suggestions to keep up with the research as a trainer. Which i feel is a very important thing. I am having a tough time knowing what research is the best. What journals / fitness information do you suggest for trainers to keep up with the latest workouts/exercises/nutritional advice, etc. Thanks so much!

Answer:
Tough question though, because to stay really on top of things you're looking at hours and hours each week. I get alerts from about 50-75 journals each week. I recommend reading guys like Alwyn Cosgrove, Alan Aragon, Brad Pilon, listening to my podcast, and letting us funnel it to you. Or again, set aside 5-10 hours per week...tough when you're already a busy bootcamp owner.

Q: Here's the thing: I play squash intensively once a week and do TT at least 3 days per week. I was brisk walking on all "off days". However i'm now taking up Krav Maga which I plan to do two days per week and which I don't want to substitute TT for. To fit all this in to my weekly schedule it will look something like:

Mon: Squash (90 mins)
Tues: Krav Maga (90 mins incl 30 mins conditioning)
Wed: TT
Thurs: Krav Maga (90 mins incl 30 mins conditioning)
Fri: TT
Sat: 30 Min brisk walk
Sun: TT

The Krav Maga place only does Mon-Thurs, so can't space that out more evenly in the week.

1st Q: would a plan like this allow for adequate muscle recovery or will I be risking "over training"?

2nd Q: If I did TT in the morning and Krav M in the evening and rested fully on off days, would that be better?

Answer:
Tim - Interesting. 1) The TT in the morning, Krav at night is probably the better way to do it. 2) You should also ask Brad Pilon because he does Krav. He'll know about recovery. 3) The big issue to me is "will krav beat you up and therefore increase your injury risk, especially at the start". 4) In reality, something's gotta give.

Today's Kickbutt Mindset Tip:

The greatest obstacle to our success and progress is our own internal resistance. We must ask ourselves what we want and then identify everything that we are doing that gets in the way of our achievement. Then we need to find a way to overcome all of this self-sabotage if we are to truly succeed. A tough task, but one that you'll do if you are serious about your goals.

And today's Internet Independence tip:

"You gotta get the conversions first. Then when you get the conversions, you get the traffic. Then when you get the traffic, then you get the women." - Tony Montana...

No but seriously, if you want traffic, you need to work on your conversion (copy) first, rather than being obsessed with more traffic. It's a difficult lesson to accept, but possibly the most important one I can give you.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

TT Certification is Now Available

I just finished an audio interview with my chiropractor on the topics of ART, acupuncture, foam rolling, shoulder mobility, and low back safety. This will go out to Certified TT Trainers next month.

As will the interview I'm doing with John Romaniello on Friday on "advanced dirty fat loss secrets of fitness models".

The TT Certification is now open again and accepting new trainers into our First Fifty Club. Looking forward to having you as part of the 1 Million Mission, transforming the lives of 1 Million Men and Women by 2020:

=> Become a Certified Turbulence Trainer

Common Question:

Q: Is there a certification test that goes along with the TT certification?

Answer:
Yes. A 3-part exam. Multiple choice, short essay, and program design. There is no seminar. Everything is online. You can email TurbulenceTrainingHelp@gmail.com if you have any other questions.

No workouts for me today...just extra dog walks...deadlifting tomorrow. Also did a great Facebook QnA today, where someone asked:

Q: What do you recommend for a post workout meal on cardio days?

Answer:
One, there's no such thing as "cardio days" in my world for fat loss. Two, if you're just trying to lose fat, stick to your regular meal plan. you don't need to force feed yourself on a fat loss program. Just stick to your daily plan. No need to be OCD or force anything. Take a relaxed approach.

Today's Kickbutt Mindset Tip:

"Life is not a dress rehearsal." ... so if you want something, get up and get after it now. Time is running out for all of us.

And today's Independence Tip:
I'm re-reading "How to Get Rich" by Felix Dennis this week...it's not for most people, but these 10 books are

=> My Top 10 Books

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Meathead Monday Bench Press and Sleep

A Meathead Monday workout to kick-off the week. This was the first "real" week of this program.

1A) Bench
1B) Seated Row

2A) Lockouts
2B) Bodyweight row on rings

3A) Triceps extensions
3B) Cable external rotations.

Yesterday on the flight home from Vegas I read a great article on "how much sleep you should get".
So now I'm on a mission to go from 6.5 or 7 hours per night to at least 7.5 hours.

Here's the article.

http://www.theglobeandmail.com/life/health/new-health/conditions/health-sleep/sleep-
deprivation-is-a-national-epidemic-and-its-killing-us/article2021654/

Today's kickbutt mindset quote:
"Whatever you can do, or dream you can, begin it! Boldness has genius, power, and magic in it." -
Goethe...Conceive and believe of achieving great plans. Take bold action today.

Today's Independence Tip
People want the path of least resistance. But that's never the route to the desired outcome. You have
to get out of your comfort zone and take bold action.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Never trust a guy who walks in the gym and goes straight to bench pressing with 45's on each
side.

Sunday Morning Thoughts for You

Take an hour today and plan out the next 3 months of your life. Identify the weaknesses you want to
improve and the strengths you want to emphasize. Set big goals with deadlines. And make a list of
action steps that start you on the path immediately. -- I will do this same exercise while I'm on an
airplane today.

And for your business:

Make a list of the 5 biggest factors that can/do have the greatest impact on your business. Then
make a plan to spend a few hours - minimum - on each of those this week. For example, contacting
affiliates, contacting past customers, making youtube videos. Etc. Focus on the BIG levers that can
boost your business.

Now let me tell you about My Life's Work (it includes you):

I spent the weekend down in Vegas speaking at another personal trainer seminar and sharing a little
bit about my Transformation Mission of helping over 1,000,000 men and women change their bodies
and their lives.

It literally is my life's work.

In fact, I recorded a free presentation for you about the "1 Million Mission" here:

=> http://www.TurbulenceTrainingCertification.com

And if you're a personal trainer, I'd love to have you join me on my Worldwide Mission...just check out
that site and request more information on joining the "TT First Fifty Club".

Helping 1,000,000 people is a massive mission, but I was truly inspired by something that happened
to me on the weekend that makes me truly believe it is possible.

Here's a really cool story about a powerful example of how YOU can help others all over the world.

Get this...

At a previous seminar back in March, a young female trainer from the conference walked over and
said, "Hey, do you recognize me?"

Because I knew this person was a trainer, I thought back to all of the past trainer conferences when
we might have met, but to my embarrassment I didn't recognize her...although in the very back of
my mind I knew she looked very familiar.

It turns out it was Emily Johnson, the winner of the first ever TT Transformation Contest way back in
2008.

After winning the contest, she decided to become a personal trainer in Oregon and recently started
her own bootcamps.

How cool is that?

I never would have believed that 3 years ago, when I launched my first Transformation Contest (with
absolutely no idea whether anyone would even enter), it would start an amazing young woman like
Emily down a life-changing path.

It was so cool to meet her and I'm extremely proud that she has continued on from her
transformation to helping other people transform their lives too.

That's the power of helping people transform their lives.

That's the life-changing influence that YOU can have.

All it takes for you to be that kind of positive influence on the world is a powerful idea and a way to
reach people in need of support.

Isn't that amazing what you can do these days?

Think about what you are capable of...let it sink in.

Powerful stuff.

So that's why I'd love for you to become a Certified Turbulence Trainer and join me on my Mission of
helping 1,000,000 people transform their bodies and their lives.

We can do it. But I'll need your help in reaching these people in person and on some new websites I'm
creating.

If you're interested in getting the Turbulence Training Certification - at the Founder's Level - just
head over and watch the free presentation right here:

=> http://www.TurbulenceTrainingCertification.com

I look forward to hearing from you and hopefully seeing you at our Certified Turbulence Trainer
seminar later this Fall.

Take action and change the world,

Craig Ballantyne, MS, CSCS
Certified Turbulence Trainer

PS - I'm accepting 30 more trainers...

...starting on Wednesday.

As part of the First Fifty TT Trainers, you'll be given special recognition and priority access at all
Turbulence Training events, and you'll forever be "on my radar" when I'm thinking about helping you
become a better trainer and attract more clients.

That's the least I can do for the trainers who are massive action takers and who were the first trainers
to support my life's Mission of helping 1,000,000 people transform their bodies and their lives.

To become eligible for the TT Certification, please watch the free presentation and get more info
here:

=> http://www.TurbulenceTrainingCertification.com

Thank you so much.

Quick Weekend Update

Saturday morning workout at the Monte Carlo hotel in Vegas. There's no foam roller here, which I
miss for my warm-ups, but it has a squat rack and 100 lb dumbbells.

My workout was

1) Squats

2) Split squats instead of lunges due to gym set up

3A) Good mornings
3B) Ball rollouts - 10 reps at 5second eccentric phase - should be sore abs tomorrow.

For TT Members, I've posted the TT MRT workout videos here:

=> http://www.ttmembers.com/members/department35.cfm

Today's Kickbutt Mindset tip:
Think big. Conceive and believe of achieving great things. Set bigger and bolder goals. Better to push
your limits and fall short of greater goals than to get stuck achieving only small things all the time.
Step outside of your comfort zone often.

And www.InternetIndependence.com tip:
Eliminate your negative beliefs about money and success. Don't let others bring you down. We ALL
deserve to be rewarded for adding value.

Off to work,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

500 Pounds and Counting

I want to thank all the TT readers and TT members who have "pledged their support" to lose body fat
and get us closer to the 500 pound goal in this, the 11th TT Transformation Contest.

=> http://www.ttfatloss.com/transformation-contest/500-pound-fat-loss-goal/

And congrats to Mike Whitfield from down in Georgia. He's the newest Certified Turbulence Trainer.
Well done Mike, welcome to the 1,000,000 TT Transformation Mission.

If you're a trainer, you can find out more about the certification here:

=> www.TurbulenceTrainingCertification.com

Today's workout for me:

1A) Box Jumps
1B) Deadlifts

2A) Barbell Step-ups
2B) Glute Ham Raise
2C) Stability Ball "Stir the Pots" (google it)

I think that might be the first time I've ever done Barbell Step-ups.

Kickbutt Mindset Tip: The "What Happened" System

5 Questions to ask yourself when things don't turn out right....

1) What happened?
2) WHY did it happen?
3) What were the consequences of your actions?
4) What can you do differently in the future?
5) What action steps can you take NOW?

Today's Internet Independence Tip:

Think BIG. Hang around others who think big. Expand your peer group. Don't be satisfied with the
norm if you want more. It's okay to want to achieve special results. The world needs folks who dream
and achieve big things.

Think bigger,

Craig Ballantyne, CSCS, MS, CTT
Creator, Turbulence Training

PS - Need exercise substitutions?

Try this my TT exercise sub list

=> http://www.ttfatloss.com/bodyweight-exercise/exercise-list/

X-Factor of Fat Loss Workouts

Ready for something crazy? Xtreme TT Depletion - That's the name of a new program I have coming out on May 24th.

And for today's workout, I tried out one of the workouts from that program. Good times. Fun, hard, sweaty.

You'll love it.

It was a "depletion" style workout.

Now I've been working on the TT Depletion System since 2009, perfecting it each year.

And now it's ready to go "extreme". Here's why it's so important.

Muscle depletion is the "X-Factor" when it comes to fat loss through short, burst workouts (like Turbulence Training).

When you do a muscle depletion workout, you deplete the levels of glycogen in your muscles.

Glycogen is the form of stored carbohydrate in your muscles.

And "glycolysis" is the breakdown of glycogen.

Think of muscle glycogen as a BIG BRICK WALL in your muscles.

When you do a depletion workout, you smash that brick wall into bits with "turbulence" from intense training.

As a result, two AWESOME things happen.

1) It requires a LOT of energy for your muscles to build up that brick wall again (i.e. replace and store muscle glycogen).

So you get an INCREASE in post-workout calorie burning, thanks to the "turbulence" put on your muscles.

2) Your muscles suck up carbs from your bloodstream like we suck up carbs at an ALL-you-can-eat Mother's Day Brunch.

The end result is extra calorie burning and fat loss, all thanks to the "X-Factor" of muscle depletion.

And BONUS AWESOME benefit:

3) Depletion workouts are a powerful, FUN, and scientific way of training for fat loss. You'll love these workouts.

And when depletion workouts are scientifically combined with strategic cheat meals, you'll lose more fat than ever before.

=> Find out more about sneaky fat loss tricks here <= 5 sneaky tips

There's still a few more "secrets" about Depletion workouts I'll explain in an upcoming email, but for now, that should get you rarin' to go.

And FINALLY...

I also want to give you access to an hour long audio and report that I did last year with Joel Marion.

He explains 3 reasons traditional diets fail and how you can use extreme fat loss dieting methods to get ripped fast.

You can download that info right here.

 

=> My Interview With Joel Marion

Don't miss Joel's comments about...

a) How most diets are only good for __ days before they go bad

b) Joel's cheezieburger-superset workout...you won't want to miss that one

c) And how you can overcome fat loss plateaus with your favorite foods

Get ready to get depleted,

Craig Ballantyne, CSCS, MS, Certified Turbulence Trainer
Author, Xtreme TT Depletion - COMING May 24th

Xtreme Depletion Workout

Xtreme Depletion - That's the name of a new program I have coming out on May 24th.

And for today's workout, I tried out one of the workouts from the upcoming Xtreme TT Depletion
Workout...coming May 24th. Good times. Fun, hard, sweaty. You'll love it.

Depletion means depleting the muscle glycogen (stored carbohydrate in the muscle) through intense
exercise in order to put more "turbulence" (aka - metabolic disturbance) on the muscles so that it
causes more "afterburn" (aka - post exercise calorie burning).

It's a powerful, FUN, and scientific way of training for fat loss.

Facebook Questions:

Q: Do you have any online follow-along videos?

Answer:
You bet. Try this:

=> http://www.turbulencetraining.com/15MinuteWorkouts/

Q: I live in a condo in Toronto with no pullup bar. Any substitutes?

Answer:
Yep, that's why I made this video - coincidentally, in a condo in Toronto.

=> http://youtu.be/LgUsXA4JX0w

Q: I need help to go from 5 pullups to 12.

Answer:
Here's a good article on how to improve your pullups - www.jasonferruggia.com/top-10-ways-to-
improve-your-pull-ups/ ...also, losing body fat is very helpful as well.

Today's Kickbutt Mindset Tip - One of the best
"The truth is that our finest moments are most likely to occur when we are feeling deeply
uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort,
that we are likely to step out of our ruts and start searching for different ways or truer answers." – M.
Scott Peck

And today's www.internetindependence.com tip for getting started:

&#8206;"Sit on the other side of the desk first." - Frank McKinney.....meaning: Know what your customer
really wants...survey them, study them, become one of them. What problem keeps them up at
night...and how can you solve it?

To your success,

Craig Ballantyne, CSCS, MS
www.turbulencetrainingcertification.com

New Workout and Bodyweight Workouts

I'm starting a new 4-week program today. In week 1 I always start with less volume and intensity. It doubles as a deload week and a "practice" week for the new workout.

Today's training:

1A) Bench Press
1B) Seated Row with a 3-second pause with handle at chest

2A) Standing 1-arm cable chest press
2B) Underhand bw row

3A) BW triceps extension
3B) BB shrugs

Perhaps I could take some advice from the legend?

"It's not the daily increase but daily decrease. Hack away at the unessential." – Bruce Lee

Also had a good Facebook QnA session today at www.TurbulenceTrainingFanpage.com

Q: If I don't have access to heavy weight, can I het to the muscle deep enough for growth... And avoid muscle cannibalism? I notice my muscles getting harder but not bigger.

Answer:
- Yes. Advanced bodyweight training can help you build upper body muscle. If you have access to some weight, single leg exercises will help you for a fairly long time. You won't become the next Dorian Yates, but you'll be able to have more muscle than average. I recommend this complete workout system

=> http://www.turbulencetraining.com/getstarted/

Q: Craig, what should be our rule of thumb when we reach the limits of our equipment? For example, my treadmill only reaches 11.2 mph, but I feel like I can run faster (or keep that pace for longer than 1 minute). Should I add an additional wo...rk interval or increase the speed on the the recovery interval (now at 5.4)? Also, for exercises where we reach our max weight, should we add an extra rep? In this case, I can complete 3 sets of 6 reps at 85 pounds on flat bench and 3 x 6 @ 85 on DB squat with pretty strict form and slow eccentric phases (i.e., 3 second negatives). Finally, if we reach the targeted number on a body weight exercise (e.g., chinups), should we add reps or weight?

Answer:
For intervals, you can run longer and use shorter recovery periods. Yes, you can add reps with the weight. For lower body, switch to single leg . For chins, you can add wt or reps. Thanks. You got your money's worth there.

Kickbutt Mindset Monday Quote:
The more consistent and persistent you are at improving your habits, the easier it will get.

Today's Internet Independence Business Tip

"Know how to delegate." Warren Buffet's Investment Priority #18. Be able to outsource the little things so that you can work on the big $$$-making projects.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Mother's Day Fitness Moms

Visiting my mom for Mother's Day, she's been hanging out with the dog all weekend. Nice to get some free dogsitting so I can actually get some work done.

Out here at her house, there is a bird that has been trying to fly through my kitchen window for over 4 days now...if you are half as persistent as that bird, you'll succeed. Never ever, EVER give up. Not even when someone yells at you to stop - like I've been yelling at that bird all weekend.

But back to Mother's Day, there are a LOT of great fitness moms out there, such as:

Holly Rigsby - I love what Holly Rigsby is doing for Mom's here - www.getfitandyummy.com/

And here's another one of my favorite moms, Diana Keuilian with her girl Chloe (funniest kid I've ever met) making delicious brownies...try them for Mother's Day

=> www.realhealthyrecipes.com/2011/02/19/chloes-mocha-brownies/

Happy Mother's Day to all the Moms. Have a great day.

Craig Ballantyne, CSCS, MS, CTT
www.turbulenceTraining.com

Extra Workouts

People are always asking me if they can do more workouts. Everyone wants to do more, more, more.

I say relax. At most, you should aim for 4 high quality workouts per week, and then stay active and mobile the other 3 days of the week. Get a life full of activity.

So on a 3-day per week program, you may add 1 interval session or bodyweight cardio workout or light weight metabolic resistance conditioning circuit, so you'll have 3 workouts plus 1 extra interval session. Combined with the right diet, you'll reach your goal. Don't overdo it.

My workout today: Experimental leg supersets - some good, some so-so. Fairly good times. Lots of foam rolling and mobility stuff too. Mucho dog walks on the agenda later.

Today's Training Resource:

Beginner torso training, starting with the bird dog, plank, and side plank:

=> Plank - Side Plank - Bird Dog

Today's Kickbut Mindset Tip
"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

Surround yourself with successful people.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Success Stories and Experiments

For today and the next 7 days, I'll be doing experimental workouts, and giving my "lab rats" some experiments as well. Today, I trained with some new stuff, as did a TT Meathead client. I used some depletion experiments for upcoming Xtreme TT that will be a bonus for a project in late May. Meatheads + Xtreme = Good times.

In the meantime, check out these 2 new TT success stories (and each has won a 1-year Platinum TT Membership - and you can too, just send in your success story, and you might be chosen)

=> Turbulence Training Success Stories

Kickbutt Mindset Tips
"Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it." – M. Scott Peck

Too many people underestimate their ability to change and design their lives and make them better.

Today's Independence Tip

Identify the most important action steps in your business. Then make time to do more of them every day. It's a simple plan to prioritize what really matters for building your website business.

Have a great weekend,

Craig Ballantyne, CSCS, MS
www.TurbulenceTrainingCertification.com

Outdoor Workout

Did my 1st outdoor "workout" of the year. Was really just some bodyweight exercises and a few short sprints with the dog. No need to overdo it. Will also do 3-4 thirty minute dog walks down by the river. Upper body workout tomorrow.

It was kinda liike this

=> Outdoor Workout

Training Resource:
I also like this 3-minute pushup challenge from Martin Rooney - I've done it outdoors as well. Just make sure you don't go to fatigue too soon

=> 3 Minute Pushup Challenge Workout

Kickbutt mindset tips:
If you are struggling, do not worry, but instead stay strong and commit to positive action. Remember that every day we keep working towards better tomorrows.

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
– Michael Jordan

And your Independence tip:

"Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it." – M. Scott Peck

Keep at it,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Bally the Dog Spring Check-up

Big day today. Deadlift workout, trip the vet, and visit to the chiropractor.

Let's start with the workout.

1A) Box Jump
1B) Deadlift

2A) BB split squat
2B) KB swing
2C) Stability ball plank

Then to the vet for Bally the Dog's annual spring cleaning. We are seeing the Vet who once told me that Bally has six pack abs. Seriously. Hopefullly he'll get some comments on his hindquarters this time...he's been working on his fitness.

Haha, Bally the Dog just got a, "he looks amazing, his waist looks really good...he looks really athletic...the perfect specimen of health". What a lil' freak. His secrets are intervals, fruits and vegetables, and being insane. Mostly the "being insane" part.

Resource of the day: Your free guide to interval training

=> www.turbulencetraining.com/intervalreport  

Kickbutt mindset quote:
Each day make your life a little (or a lot) more awesome. Eliminate the toxic, negative, and harmful influences and circumstances from your life.

And today's independence tip:

"How many books do you read? One a week? One a month? One a year? You should spend an hour each day studying, reading or learning something to keep yourself and your business on the cutting edge." - Alwyn Cosgrove

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Just loaned 50 bones to Hasan in Tajikistan...

...to buy some more cattle through

=> http://www.kiva.org/

It's like farmville, but useful.

Mindset Monday

"What lies behind us and what lies before us are tiny matters compared to what lies within us." -
attributed to Ralph Waldo Emerson.

To me, it means that it's how we react to circumstances that matters, not the circumstances.
Everyone has obstacles in their life, but not everyone chooses to overcome them. Make the right
choice and never, ever, EVER give up.

Today's workout:

1A) Bench
1B) T-bar Row

2A) Standing 1-arm Cable Chest Press
2B) DB rear delt raise

3A) BW Triceps Extensions on rings
3B) BB Shrugs

Meathead Monday.

There will be days when you struggle and it seems like nothing is going to go right, but that is okay.
Just never give up. Realize everyone else goes through this, and not quitting is what separates the
winners from the losers. Never, ever, EVER give up.

Craig Ballantyne, CSCS, MS, CTT
www.TurbulenceTraining.com

Sunday Morning Workout and Breakfast

Got back from Chicago late Saturday afternoon. Decided not to watch the UFC fights. Too easy just to
read about them and watch the highlights the next day.

This also allowed me to stick to my schedule, so I hit an early Sunday morning workout.

1A) Box Jumps
1B) Squats

2A) 1-leg squats
2B) Glute-ham raise

Then breakfast at local French place...omelet with baguette and salad, and a chocolate croissant too.
Omelet was magnifique, mais le croissant c'est okay.

This is my last week for my current 4-week program. I'm going to re-evaluate my goals and
prioritize them to narrow my focus on my bench press for the next 8 weeks.

Should be fun.

I hope you'll do the same. And if your goal is fat loss, you should join the next TT Contest. Starts
today.

&#8206;"If you want something you've never had, you have to do something you've never done."

The 11th Turbulence Training Transformation Contest starts today. It gives you a deadline,
incentives, support, a proven program, and helps you set goals. I hope you'll join us. It's free to enter.
Details here:

=> http://www.TransformationContest.com

Today's Kickbutt Mindset Tip:

Dream big. Make no little plans. Set big goals. "To live an extraordinary life, you must resist an
ordinary approach." - Frank McKinney

And today's Independence Tip also comes from Mr. McKinney.

"Apply true focus to what you do best." - Frank McKinney...structure your day so that you spend most
of your time on your unique ability. Be willing to buy time by delegating other tasks to people who
can do them better or cheaper - given the high value of your time. You can't make $100K per year
doing $10/hour tasks.

Get focused,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com