Workouts and Nutrition in Toronto

Finally home after my trip to San Diego and Evergreen, Colorado. Amazing times. Had a chance to
meet over 45 trainers, hang out with the Turbulence Training Team, have lunch with all the Certified
TT Trainers, dinner with Frank Kern, and a couple of days with my friends in Evergreen. Really
wonderful people all around.

In fact, here's what one TT Trainer had to say about the TT Summit:

"Thanks for an awesome weekend at the 1st Ever TT Summit!! It was great to meet you and all the
other TT trainers that were there. It was an inspirational 2 days with so much valuable information.
Can't wait until the Next Turbulence Training Summit!"
- Daniel Woodrum

Yesterday, it was time to head back to Toronto.

I drank a lot of caffeine on the flight from Denver to Toronto, so I hit a Meathead upper body
workout when I got home...Bench, pulldown, bb row, db incline, db tri extension, face pulls. All while
wearing Zubaz pants, of course. Miami Dolphin colors. Haha, I kid. I joke.

Today I did another workout.

Deadlift, Good morning, glute-ham raise, ball plank, power wheel pike. Followed by a chocolate
milk...been a while since I've had one of those.

After that I had a blender drink of Biosteel recovery powder (vanilla) and blueberries. Shout out to my
friend Matt Nichol and his drink that is taking over the NHL. Matt is one of the BEST strength coaches
in the world.

Note his awesome comment at the end of the article

- http://www.theglobeandmail.com/sports/hockey/move-over-gatorade-theres-a-new-fuel-for-
nhl-players/article2139387/

Today's Kickbutt Mindset Tip
"Persevere toward your spiritual fulfillment, happiness, dream, or goal." – Frank McKinney

Today's Independence Tips
Most millionaires believe that persistence is the ONLY reason they have gotten farther ahead in life
than other people. - From, "The Richest Man in Town" by W. Randall Jones.

‎"I'm a businessman, so I'm gonna make hay while the sun's shining. I've been self-employed for 23
years. That's an accomplishment in itself. You gotta be out there hustling. If you're not, you're not
gonna make it." - Mike Wolfe, American Pickers

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Join our 1 Million Mission here:
- http://www.TurbulenceTrainingCertification.com

PS - Don't stop. Don't quit. Don't even entertain the idea for a minute. Keep going after what you
want.

On the road again

Travel day today as I head back to Toronto. Here's the workout I did yesterday at Nick's Pro Fitness in
Evergreen, Colorado.

Squats, glute ham raises, lunges, stability ball ab planks. Good little gym. Great area for bootcamps.
Good trainers too, they knew what's what.

Todays Kickbutt Mindset Tip
"If I checked in on you today and looked at your nutrition, would I say 'nice work' or 'what the ???'" – Bill
Phillips

‎"You don't have to hit home runs everyday, but you must show up everyday." – Jason Leister

"If the situation is not right in the long term, walk away from it. Maintain a long term outlook in all
endeavors. Live like you don't have much time left…but plan as if you'll live for centuries." – Kekich
Credo #33

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Colorado Bodyweight Workout with Kids

Just did a bodyweight workout with my friends Max (5 years old) and Bella (3 years old) while staying
at my friend's house here in Cororado (as Bella calls it). We did an old man warmup, prisoner squats,
mountain climbers, hip extensions, breakdancers, stickups, regular squats, planks, and pushups.
About 2 half reps of each. Max said I earned my money. Good times.

Here's a rundown of the weekend's TT Summit...and the legendary bootcamp workout we did on
Saturday morning (exercises included)

- http://workoutmanuals.com/bootcamp-workout-with-bodyweight-exercises/

Today's Kickbutt Mindset Tips:
"To think clearly, you must have simplicity. The more complex the problem, the simpler the solution."
– Eli Goldratt

No matter how much faith and dependence you put on an external authority figure (whether it is
Jillian Michaels, Bob Greene, Bill Phillips, or Craig Ballantyne), none of us can do the work for you.
Success begins and ends with your internal responsibility. I will help you as much as humanly
possible, but ultimately, success lives and dies with YOU and your ability to TAKE ACTION.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Voting for the 11th TT Transformation Contest starts now and ends Wednesday night. Very
proud of all these folks as they participate in the TT 1 Million Transformation Mission

- http://www.transformationcontest.com/vote

Saturday Dinner and Sunday Workout

Legs are still tired from Saturday morning bodyweight bootcamp, so I did an upper body workout this
morning here at the hotel in LA. Morning workout at LA hotel - DB shoulder press, pulldown, db 1arm
chest press, row, arms, shrugs, and plank-into-triceps extension. Off to a small town just outside of
Denver today.

On Saturday morning, I put 25 trainers through a fantastic Fantastic 400 bodyweight cardio workout and
then interviewed some Certified TT Trainers and this legend of Turbulence Training, Catherine Gordon

- http://transformationcontest.com/contest2/catherine.shtml

Had a great meal last night, too. Thai food last night (steak and quinoa) at Chedi Thai in La Jolla with
Keuilian and Kern. Good times.

Kick off your week with the right nutrition plan - download Isabel's 6 week meal plan free here

- http://www.TurbulenceTraining.com/freemealplans

Today's Kickbutt mindset tip:

There will be days when you struggle 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.

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

San Diego Workout and Sushi Time

Deadlift workout at Fit Gym in San Diego followed by dinner at Ra Sushi. Good times. Fit Gym in San
Diego is one my favorite places in the world to train. Heavy weights and girls = good times. Followed
by sushi and more girls = gooder times.

Today's Kickbutt Mindset Tip:
If you believe in something, be proud of it. Lead by example. Attract support into your world.
Encourage and motivate others. Stand out.

Do not compromise if you are right. Hold your ground, show no fear, ask for what you want, and the
opposition will usually agree. - Kekich Credo #32

It's got to be a BIG idea that you, your team, and your customers can "get" in seconds. - Yanik Silver's
Maverick Business Rule #1

Alright...time to crash.

Two big TT Bootcamp workouts starting at 7am tomorrow here in San Diego at the 1st ever
Turbulence Training Trainer Summit.

Awesome, awesome weekend ahead.

Be good,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Check out my vision here - http://www.TurbulenceTrainingCertification.com

Dinner and Games in California

I caught a late flight to LA last night, and stayed at my friend's house. Bedros Keuilian picked me up
in his new BMW M1, a cool little car, and we drove to his place in Chino Hills where his amazing wife
Di made fresh salmon, spaghetti squash, baby bok choi, and 'paleo' brownies from Mark Sisson's
cookbook.

It was amazing. Check out Di's site here...'veggie pancakes' are cool

- http://realhealthyrecipes.com/2011/08/18/colorful-pancakes/

After dinner, I played hide-and-seek last night for the first time in about 25 years. It was me and
Chloe Keuilian against her older brother Andrew. After an EPIC battle, the game was declared a draw.

Now Bedros and I are off to San Diego to play "help the trainers grow their businesses". It'll be like
hide-and-seek, but with ideas, not people. Going to be awesome.

We'll also play "hide-and-seek" from the cops while driving down to SD in Bedros' souped up Nissan
GTR. Just kidding, we'll be good.

Today's Kickbutt Mindset Tips:

‎"Everyone who got where he is had to begin where he was." - Robert Louis Stevenson

Today's Independence tip from www.Internetindependence.com:

"Presuming your personal performance is of extremely high or at least potentially high value, then
everything that facilitates it best has value, and everything that interferes has (hidden) cost.
Assembling, developing and taking good care of you inner-inner circle is a way of enhancing
personal performance." - Dan Kennedy

‎"Opportunities multiply as they are seized." - Sun Tzu

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.TurbulenceTrainingCertification.com

Upper Body and LA

Today's workout was my first real upper body session since I returned. Strength is just down a fraction despite being away from weights for 2 weeks. I'm pleased.

1A) Bench
1B) Underhand Pulldown

2A) Military Press
2B) DB Row

3A) DB Triceps
3B) Rope Face Pull

Off to LA tonight to see my buddy, Bedros Keuilian, and his awesome family.

Today's Kickbutt Mindset Tip:
Success is simple once you accept how hard it is.

That means, if you understand and accept that achieving your goals will require hard work and sacrifice, then you are psychologically prepared to do that hard work and make those sacrifices. Now it's just a matter of taking consistent action and following proven success blueprints.

"People need to be taught from an early age that no one owes them anything in life... and that character traits such as curiosity, hard-work, honesty, thrift, innovation, ingenuity and, above all, self-reliance are to be commended." – Tim Staermose

Today's Independence Tip:

- How to Find a Personal Assistant on the Internet

Craig Ballantyne, CSCS, MS
Join the Turbulence Training 1 Million Mission

First Leg Workout Back in Canada

I lost 5 pounds in Europe, both fat and probably some lower body muscle. So no records today in my first real workout back.

The workout was:

1) Squat

2) Deadlift

3A) Lunges
3B) Leg curls

4A) Planks
4B) Ball pikes

On an unrelated dog note, he stinks. Really bad. Can't figure out what he got into though. Good thing we don't have email smell-a-vision.

On another unrelated note, I watched Apocalypse Now for the 1st time...now I see where Death From Above 1979 got their name. Interesting.

Today's Kickbutt Mindset Tip:
People who believe they will succeed, come heck or high water, are the ones who do succeed. Why? Because they stick to it until they find a way. They never, ever, ever give up.

Today's Independence Tip:
"Trading your time for money is a devil's bargain. It is the easiest way to bring in income, but in the end it is still a job." - Matt Smith

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

Back in Toronto and in the Gym

My 8.5 hour flight back from Copenhagen turned into an added 4 hours on the plane due to
thunderstorms. Read the book "Sham", wrote some TT articles, had a nap, and watched a movie. But
after hour 10 on the plane I was more than ready to get home for a workout. A real barbell workout.
Been too long.

So this morning I got into an easy upper body workout...1st real lifting session in almost 2
weeks...old man warmup, bench, pulldown, bb row, db incline press. Now to go track down ol' Bally
the Dog and take him for a long dog walk.

If you like training the Meathead way, you'll like this

- http://www.turbulencetraining.com/meatheadsmuscle/

Today's Kickbutt Mindset Tips:
‎"Never stop investing. Never stop improving. Never stop doing something new. Make it your goal to
be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small
daily improvements eventually result in huge advantages." – Bob Parsons

Understand you will never reach perfection, but you celebrate your journey as you improve from point
A to point B. Make each day better than your last.

Find people who achieved what you want, find out how they think and act, and follow their lead.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Copenhagen Likes To Party

Copenhagen likes to party. And bike. And party while biking.

Turns out it is Pride weekend here, and the public drunkenness was off the charts. I've got nothing
against any of this, but it was a little sketchier than sitting at a cafe eating a croissant and soaking in
the charm of Vienna, as I was doing 8 hours before getting to Copenhagen. However, I covered a lot
of the city walking around for a few hours.

It's a complete mess this morning though, I just went out for another walk. There are some people
still drinking in the streets.

Now it's time to go home...for a few days...before heading to California. And that brings me to...

Today's Kickbutt Mindset Tip:

Everything ends. Good times. Bad times. I don't say this to be dramatic, but instead to remind you to
persevere through the hard times and to enjoy the good times - a little more than you might be
doing right now. Just a little reminder to stay strong if you're struggling, and be thankful for all
achievements.

Start your day right – with work, food, and a good attitude. This all starts by planning and preparing
the night before. Having a great day tomorrow is as simple as planning for one tonight.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - ‎"Remember that very little is needed to make a happy life." — Marcus Aurelius

Saturday in Austria

Just ran about 20 intervals around VIenna. Was only going to go for 20 minutes and ended up doing
45. Legs might be sore tomorrow - when I try the same thing in Copenhagen.

Time to go to a cafe now for a couple of hours before I leave for Copenhagen tonight.

It's a little strange here though, because nothing opens until 8am. No grocery stores, no cafes, not
even McDonalds (I wanted to check out their snazzy looking McCafe there).

As for last night, well, we did the obvious.

When in Vienna, go out for sushi, right? We went to Unkai, had sashimi. It was good...a little different
from North America - the salmon and shrimp weren't as good as usual but the tuna and whitefish
were really good. Also, the ginger was a little different, and I swear the wasabi wasn't as strong.

Then we wandered around for a few hours before and after. Always good to just wander around a
European city.

Today's Kickbutt Mindset Tips:

No matter what anyone says or does, YOU control how you react. You can get angry or you can
choose to learn from the situation and react in a more productive manner. You are under your
control.

Start your day right – with work, food, and a good attitude. This all starts by planning and preparing
the night before. Having a great day tomorrow is as simple as planning for one tonight.

Today's Independence Tips:
"The upside about chaos is it creates a lot of problems. But problems create opportunities. Chaos is a
big win for entrepreneurs." – Matt Smith

"Absorb what is useful, Discard what is not, Add what is uniquely your own." - Bruce Lee

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Adrenaline Thursday and Roadtrip Friday

Austrian Adrenaline Thursday kicked off with another downhill ride - but no bailouts. My buddy Jeff
and I did the same ride as Wednesday, but we were a little better. Then we rounded up our complete
6-person crew for rafting.

This morning I did another Ring-Bodyweight workout, but just a quick one.

4 circuits of:

- Pistol Squats
- Bodyweight Row
- Strap Fallouts

Now we're off on a road trip from Zell am See to Salzburg to Vienna.

Today's Kickbutt Mindset Tip
"No matter how difficult your situation is, you can get through it if you don't look too far into the
future, and focus on the present moment. You can get through anything one day at a time." – Bob
Parsons

Today's Independence Tip:
"Great things only happen through self-reliance." – Matt Smith

"When the student is ready, the teacher will appear."

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Austrian Adventures Part 2

Wednesday's Austrian Adventure was downhill mountain biking in a small town called Kaprun. It was
exhilarating. We only got in one run but it was awesome. Our guide was a young Dutchman named
Martin and our group of four also included my friends Jess and Jeff.

We rode the lift up to the top and then whipped down a fire road to the trail. I don't know how fast
we were going but it was a little scary to be zipping down the road with nothing protecting you from
going over the cliff but your reaction time and concentration.

Eventually we got to a single-track trail. It started off rocky, got muddy, and we even traversed some
streams. I bailed on one hairpin turn and lost the bike. Had to jump off it as I lost my balance, but it
was nothing serious. We finished three quarters of the run without incident until my friend Jeff lost
his balance going down a mini-waterfall.

At that point, I thought we were done as we rejoined regular roads and started back towards the bike
shop. Because we started so late, we only had time for one run before the lift closed for the evening.
However, we decided we'd try and come back in the morning – because our fee included two lift
tickets.

To finish off our ride, we had one more small section to cover in the woods. It was rocky and fast but
I didn't have too many problems with it. As I caught up to the two other riders I looked back for my
friend Jeff but he wasn't behind me. We waited about 10 seconds before we saw his white helmet
come bumping out of the woods.

As it turns out, Jeff suffered a pretty serious wipeout trying to avoid some of the larger rocks. He
scraped up his arm pretty bad and had some bruising on his biceps. Fortunately, he got away with just
minor injuries but it could have been a lot worse. Hopefully he won't be too sore for a repeat ride in
the morning.

My quads and calves were pretty tired from the bike and yesterday's hike. My hands also came close
to cramping up from riding the brake so much. If we go again, I'll do a lot better controlling the bike.

Today's Kickbutt Mindset Tips:
Have courage. Take action today.

"What would life be if we had no courage to attempt anything?"
- Vincent Van Gogh

"What is not started today is never finished tomorrow."
- Johann Wolfgang von Goethe

And today's Independence Tip:

Powerful post by Bedros Keuilian...very important to know as your business gets bigger, the attacks
will grow stronger...no one is immune, but I think it's great at what he has done here

- http://ptpower.com/2011/08/17/hate-and-hope/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Austria Hiking

Last year during my trip to Europe, we went to the Zakopane mountains in Poland for a big hike. In
one day we covered about 12 miles (maybe even 15), but during the process got caught out in a
torrential rainstorm. At one point, we were even pelted by marble-sized hail.

This year, our hike was still EPIC, but lacked the inclement weather. After a morning workout, we
drove to Zell am See Schmitten mountain. You can check it out here:

– http://www.hotel-sonnblick.at/en/hiking-in-zell-am-see-kaprun.html

We rode the gondola up to the top of the mountain (about 2200 meters). We then found a trail
promising a 2-hour hike down the mountain. We did that really fast, at some points running down
the steep slopes. After 75 minutes we were left with a conundrum.

Do we keep going and potentially end up at the bottom of the mountain, on the opposite side of the
gondola (and our parked car), and requiring a ride back? Or do we reverse course and climb back up
the mountain? At first I thought climbing back up was ridiculous, but my hiking partners all agreed it
was the best idea.

So we climbed back up, surprisingly taking an hour less than I expected. But it wasn't easy. My heart
rate was over 140 for the better part of an hour. It was basically like climbing steep stairs for 75
minutes. We finally reached the top and celebrated with some beer and pizza. But just a little. Well
earned though, I think.

The views were stunning, and I should have some photos to share soon.

I expect my legs to be stiff and sore, and they are a little bit, but it should get worse as the day goes
on. As you've likely experienced, leg muscle soreness tends to peak at 36-48 hours after the
workout.

By the way, the soreness won't be from coming up the mountain as much as it will be from going
down the mountain. The eccentric loading of the quads - from downhill running - will be the cause
of soreness.

We shall see.

In the meantime, we are planning for some mountain biking today and river rafting tomorrow
afternoon. Then I'll head back to Vienna on Friday, Copenhagen on Saturday, and Toronto on Sunday.

Time to prepare for the TT Summit in San Diego when I get back.

Still time to grab your spot here:

- http://www.TTSummit.com

Today' Kickbutt Mindset Tips:
‎"It is really not how much you can get out of life that matters; it is how much you can put into it that
counts. What will you contribute to life today?" -Bill Phillips

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.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Amazing Austrian Workout

Austria is beautiful. We (a group of 6) are out at a very nice chalet about 40 miles from Salzburg and
we'll be going hiking or biking today.

But this morning I worked out on some gymnastic rings one of the guys in our group brought. The
background for our workout was amazing.

I did over 200 pushups (rings, decline close-grip, regular), strap fallouts (like ab wheel rollouts), strap
x-body mountain climbers, and some upper back work - however, I aggravated an old upper back injury
during Sunday's workout in Lithuania, so I wasn't able to do as many rows as I would have liked.

We are staying in a great location for hill sprints, and I'll share some great photos when I get back to
Toronto, but I didn't bring the cables to connect my camera to my computer.

Hopefully we'll be going rafting tomorrow.

Today's Kickbutt Mindset Tips:

"Give without remembering. Receive without forgetting." – William Barclay

"Have a passion for what you do, both at work and at home." – Frank McKinney

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday's workout

Good times,

Sunday's workout was short but fast paced.

Started with a big warm-up.

1A) Towel 1-Arm Row
1B) Pushups
1C) Towel 1-Arm Row
1D) X-Body Mountain Climbers

2A) 30 Second Burpees
2B) 30 Second Diagonal Lunges

3A) Towel Chest Press
3B) Reverse Lunges

4A) 20 Second Burpees
4B) Mountain Climbers

5A) 10 Second Burpees
5B) Close Grip Pushups to Failure
5C) Bodyweight Squat – Timed Intervals

Followed by a swim in a cool Lithuanian lake, then a nap, then a sauna party with Karoke. Lots of fun.

Off to Austria now.

From the Vilnius airport,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Saturday Bodyweight Workout

On Saturday we switched it up with your bodyweight workout and brought a towel to do partner
assisted manual resistance exercises.

Warm-up:
Arm Crosses
Bodyweight Squat
Mountain Climbers
Jumping Jacks
Overhead Towel Squat
Pushups
Overhead Towel Lunge
Plank
Duck Unders

Towel Row
X-Body M
Towel Shoulder Press
Jumps

Jumping Jacks
Pushups

Towel Curls
Burpees
Towel Triceps Extensions
Jumping Jacks

For more at-home bodyweight and fat burning workouts, go here:

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

After the workout I went into Trakai, Lithuania, one of the tourist towns on a charming little lake and
a few of us had pizza and beer. After all, it was Saturday night, and I hadn't had much to eat all day.

Sunday's workout will involve a lot of sprints and metabolic conditioning training.

Monday will be an off-day as we travel from Vilnius to Salzberg, Austria. Hopefully I'll get to lift on
Tuesday.

Today's Kickbutt Mindset Tips
‎"Have a passion for what you do, both at work and at home." – Frank McKinney

"In order to succeed, your desire for success should be greater than your fear of failure." - Bill Cosby

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

I kicked their butts with a TT Bodyweight Workout

Yesterday we did a bodyweight workout with the students here in Lithuania. The workout included
grasshopper pushups, spiderman pushups, plank-to-triceps extensions, decline pushups, pike
pushups, and close grip pushups. Tomorrow will be pulling muscle focused. Finished with team sprints.
Good times.

We also did some intervals. Simple sprints. Here's more info on why interval training will help you lose
belly fat

- http://www.turbulencetraining.com/intervalreport

Today's Kickbutt Mindset Tips:
"Each day I'm getting closer to my goals" – Ted Nicholas

‎"I asked myself, How can I help people help themselves?" – Jack LaLanne

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Euro Workout Update

Arrived in Vilnius, Lithuania at 3:30pm local time on Wednesday, although it felt like 8am. Eventually,
we went to a great local gym called, Forum Sports Club. It's similar to the Gold's Gym in Orlando, but
not quite as good as the Powerhouse Gym in Tampa, Florida.

Did a great workout with my buddy Simon (Simon's girlfriend is from Vilnius, and that's one of the
reasons he's here).

Workout:

1A) DB Shoulder Press
1B) Pulldown

2A) Dips
2B) Seated Row

3A) Shrugs
3B) Stability Ball Rollouts

I don't usually workout at 6pm, but I actually had no concept of what time it was...after the workout
we rushed to meet friends for an international dinner.

We had people from Canada, America, Sweden, and Lithuania, and we met at an Argentinian
restaurant called, El Gaucho, in a very nice part of the old town of Vilnius.

I had an excellent steak and a little bit of wine. By the time we all got back to the rented apartment
where four of us are staying, I was starting to fall asleep. I've just woken up from a deep 8 hours of
sleep and it's time to buy some groceries, do another workout, and then head off to a resort in the
countryside where we'll be helping students work on their business ideas. That's another story for
another time.

Today's Kickbutt Mindset Tips:

There will be days when you struggle, but that is okay. Just never give up. Do your best, and try to do
better tomorrow.

"Knowing is not enough; we must apply. Willing is not enough; we must do." - Johann Wolfgang von
Goethe

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

On my trip

So I am off to Lithuania, Austria, and Copenhagen, on a bit of a repeat European Adventure that I did
last year.

You can read all about it plus my top 10 travel fitness/diet tips here

- http://www.turbulencetraining.com/travelreport/tt_travel_3874.shtml

So far, I'm enjoying the Copenhagen Airport. It's a giant mall - with some very nice stores - and a deli
where you can buy a giant ham. As in a giant Christmas ham. I'm not I've been to an airport before
with this feature. Quite entertaining.

I slept a few hours on the plane and I'm feeling like I've caught up to the time change. One more
flight to Vilnius and then a quick workout, dinner, and an early sleep to get fully on track.

Today's Kickbutt Mindset Tips:

"Visualize success daily." – Bedros Keuilian

"You gotta give to get." – Charlie 'Tremendous' Jones

"Envy, jealousy, resentment, fear of competition, etc., is personally destructive; it boomerangs off its
intended victim to return and harm you, by taking your focus off your game." – Dan Kennedy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Get Up Early

Woke up at 4am today, decided to go with the flow and just got up early. Has allowed me to get a good head start on a big to do list. Flying to Europe
tonight, so I have a few deadlines to meet. Early to rise is the best way for me.

Hit a great deadlift workout around 7 am. Should be able to hit an upper body workout in Vilnius, Lithuania on Thursday, and then bodyweight workouts in the
woods for the next week while hiking. Maybe a gym workout in Austria or Copenhagen before I fly home.

After training, I tried cherries in a blender drink today...didn't like it. On the other hand, I like adding cinnamon to green smoothies.

TT Trainer Update:
Congratulations to Christian Leighton...the newest Certified Turbulence Trainer down in Florida, near Miami. Thanks for being part of the Turbulence Training 1 Million Transformation Mission, Christian.

Today's Kickbutt Mindset Tips:
Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it.

Stress makes us grow. But you choose the direction of growth. Stress can make you stronger and tougher, or bitter and angry. Don't take the easy way out.

"Keep an active mind, and continue to grow intellectually. You either grow or regress. Nothing stands still." - Kekich Credo #28

Today's Independence Tip:

"Mastermind and collaborate with other smart entrepreneurs if they have futures that are bigger than their present." - Yanik Silver

Craig Ballantyne, CSCS, MS
Join the Turbulence Training 1 Million Transformation Mission

Training Environment

I decided to put off today's deadlift workout because the training environment wasn't right.

Tomorrow I'll be back at the gym in Toronto...better suited for the deadliftingz...what about you?

What type of gym/training environment do you have - and is it important to you?

PS - I'm not making excuses...but since I had the choice...why not lift in the best environment?

The gym I was planning on training at today is smaller than the gym in Toronto. There's only one squat rack and not a lot of room.

And in the AM, there are 1-2 guys that do these ridiculous 9 exercise circuits and take up 1/3 of the weight area. At that gym, i've spent 20 minutes waiting for room to open up. Also, the toronto gym has bumper plates and a platform...and 5 squat racks, and no one is tthere when i lift.

Today's Training Resource: The hottest workout in the TT world

TT Metabolic Resistance Training

Today's Kickbutt Mindset Tip:
"You must believe that your past is not your future. You are not stuck or defined by tradition and you don't have to listen to what others tell you to do. Focus on the bright things, the ones that bring a smile to your face. Find that passion and focus." – Gayle Carson

One person you need in your life...and 10+ books I think you should read

- 10 Books You Should Read

Craig Ballantyne, CSCS, MS
Become a TT Certified Trainer here

PS - This is classic:

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

Easy Sunday Morning

No training today. Deadlift tomorrow. Just some dog walks, and taking him to a cottage so we'll go swimming and run on the beach. Hopefully he doesn't run over to the neighbor's cottage and eat their hot dogs. He's done that before.

Morning blender drink: Almond milk, vanilla whey protein (I think its a Canadian brand, "Progressive Organics"), broccoli (yes, broccoli - didn't have any spinach...you can't really taste it...although its not as smooth when blended), and 1/3 cup frozen blueberries.

Today's Kickbutt Mindset Tips:
"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." - Maria Robinson

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." - Churchill

Today's Independence Tip:

"Having a positive mental attitude is asking how something can be done rather than saying it can't be done." - Bo Bennett

Craig Ballantyne, CSCS, MS, CTT
Editor, EarlyToRise.com

My abs are still sore

Almost 48 hours later and my abs are still sore from Friday morning's workout of PowerWheel rollouts and Powerwheel handwalks.

Yesterday I did my final squat workout of my current 4-week program and today I did the bench press session. I'll take tomorrow off - going to the beach - and then will deadlift on Monday.

Tuesday night I fly to Lithuania for 5 days, followed by 4 days in Austria (hiking) and then one day in Copenhagen. So my heavy lifting sessions will be on a 2-week break. I'll resume my next 4 week program on Monday, August 22nd.

If you want a bodyweight workout for holidays, get this one - no equipment needed:

=> Bodyweight Cardio 3

Today's Training Resource:
Two new bodyweight and kettlebell workout videos from Certified Turbulence Trainer, Chris Lopez on his blog:

=> Kettlebells, Bodyweight, and TRX

Today's Kickbutt Mindset Tips:
Change your mindset. You are a person who can and will succeed. Truly believe in yourself.

"Act as if what you do makes a difference. It does." - William James

Today's Independence Tip:
Simplest, best, general advice: Get a mentor. An ethical, wise, worth-emulating mentor.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

The right attitude

Congratulations to Pete Cataldo. Pete is the newest Certified Turbulence Trainer. Great work, Pete, and thanks for helping TT on the 1 Million Transformation Mission.

Two fitness resources for you today:

First, a video of goofy ol' me showing you how to do advanced interval training:

=> Interval Training Ideas

And then this week's fitness QnA on MRT

=> Metabolic Resistance Training Definition

Also, I wrote an article about choosing what you do in life. What do you think
about the "Passion Myth"?

=> The Passion Myth

Today's kickbutt mindset tips:

I've had a couple of great days with a few real negative things happen, so from time to time, I feel like I've been knocked down, kicked while I'm down there, and then knocked down while trying to get up.

You know it. But we'll beat it.

When you're out there doing stuff and taking action, it's natural that you're going to lose a few battles...

I've screwed up royally several times this week myself...but just remember:

"It's not whether you get knocked down, it's whether you get up." - Vince Lombardi

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude" – Thomas Jefferson

Stay strong,

Craig Ballantyne, CSCS, MS
Get Turbulence Training Certified

Summer Outdoor Workout

Perfect weather for training outside today. Did some kettlebell presses, trx rows, pushups, TRX rear delt flys, powerwheel walks, KB shrugs, and Powerwheel rollouts. Added a little extra fitness by sprinting between where I had the kettlebells and TRX stationed.

Nutrition Resource for you to go with your workout tip:

My diet circa 2009...it's still about 80% the same...although I haven't had that particular breakfast in about 2 years

=> Daily Meal Plan

Today's Kickbutt Mindset Tip:

Head up! It's easy to get down on yourself, but don't let a bad day or mean person get you down. Keep your head up and stay motivated by looking long-term. Things could be a lot harder, and things will get a lot better. Stay strong.

Today's Independence Tip:
Work hard, work honestly, and work to benefit others. Do this and you will succeed. Continue to be pragmatic and work with integrity. Now, more than ever, we need good business people.

Every business owner can learn a ton from this post - Why you should avoid "deal of the day" sites

=> MailScanner has detected a possible fraud attempt from "www.cbathletics.com" claiming to be www.ptpower.com/2011/08/04/dea​l-of-the-day-death/ 

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I'm a big fan of this guy...I have all his albums

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

Chin Up Video

No lifting today, but I got on my bike and went and did some hill climbs in the beaches area of town.
Good times. Will do an outside upper body workout tomorrow.

Great training resource:
I highly recommend checking out Jim Wendler's latest training program on this site here:

- www.T-nation.com

And a quickie - Band-assisted chin-ups:

Band assisted chinups by Chris Lopez

http://www.youtube.com/watch?v=z_7LHNpnF54

Today's Kickbutt Mindset Tips:
Take your #1 goal and make it your priority in life. That's how you get ahead. Accept that you will need
to sacrifice some other goals in order to achieve your priority goal. It's a much better approach than
trying to achieve 5 big goals at the same time.

"Always do your best. What you plant now, you will harvest later." - Og Mandino

Craig Ballantyne, CSCS, MS
http://www.turbulencetraining.com/forfriendsofjoel/ - MRT workout sale today

Weird Workout Response

I just deadlifted and now my right medial delt is twitching. Its funny, you can watch it twitch through my
shirt - like a heartbeat. It stopped after about 5 minutes. Happens from time to time when muscles are
fatigued, although I'm not sure why the deltoid was twitching. Perhaps some carryover effect from
Monday's bench press workout. I'm off from lifting upper body till the weekend.

I have a ton of TT projects on the go today. I'm going to release TT for Abs 2k11, finish up the August
issue of the TT Certification and TT Secret Society newsletters, and write an article for my blog on 3
training tips to implement into your workouts immediately. Better get to work.

Today's Kickbutt Mindset Tip:
Anyone can succeed. It is just a matter of discipline and effort. How hard are you willing to work? How
disciplined are you willing to be?

Today's www.InternetIndependence.com Tip:
The first step toward success is taken when you refuse to be a captive of the environment in which you
first find yourself. -Mark Caine

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

TT for Abs 2K11

I'm releasing TT for Abs 2K11 today, and coincidentally, I was just asked by Women's Health to
contribute a workout to their new book, "The Big Book of Ab Workouts". It's similar to the "Big Book of
Exercises" that I contributed to a couple of years ago.

My workout today was upper body, since I didn't get to train on Sunday. Bench press, and lots of
upper back.

We're having an interesting discussion over on FB today...

Have you ever done a 14-day or 21-day diet experiment where you removed one type of food or
ingredient from your diet? If so, what were your results? Was it difficult? What did you do to stick to
it?

Answer here:

http://www.TurbulenceTrainingFanpage.com

Today's Kickbutt Mindset Tips:

"Lean into it. Start your day by working on the projects that you'd rather avoid. You'll get them done
and it won't be that bad." - Matt Smith, Publisher, Early to Rise

‎"If you know what matters to you, it's easier to commit to change. If you can't identify what matters to
you, you won't know when it's being threatened. And in my experience, people only change their
ways when what they want is truly threatened." - Marshall Goldsmith

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer