21 Day Energy Challenge

21-Day Energy Challenge for you: Go to bed and get up at the same time for the next 21 days. I promise it will do more for your all-day energy levels than anything else you can do.

Weekend Weight Gain #Truth - I know a few TT'ers will wake up a few pounds heavier today, and you might too. BUT...here's the #truth. As one reader mentioned to me on Sunday, she ate an entire box of pizza and gained 3 pounds.
 
At most, the pizza contained 1200 calories. And as you know, 1200 calories will not show up on the scale as 3 pounds of fat. Remember, there's about 3500 calories per pound of fat…so in reality, she would have had to consume NINE full pizzas OVER her calorie needs in order to gain 3 pounds of fat on the weekend. Or 19.44 extra Big Macs over her calorie needs to gain 3 pounds of pure fat (with a Big Mac coming in at around 540 calories).

So why the weight gain?

Well, it's from another common element of food…one that you can see on the ingredient list. Sodium. In this pizza, I checked the online ingredients and found it to contain 640mg per serving, and with at least 3 servings per box, our dear reader consumed almost 2 grams of sodium at one sitting. Now that's a recipe for water retention and overnight weight gain.

Workout Solution:
Just added "Turbulence Forever" to the download area for all Platinum folks at TTmembers.com. And "Turbulence Rises" comes out later this week. Good times. Let's make the fat go WHOOOSH.

If you need some exercise substitutions or BW workouts for today, check out all of my free youtube videos here:

http://youtube.com/profile?user=cbathletics&view=videos

Today's Kickbutt Mindset Tip:
The best thing you can do for yourself is to make everyone else around you better.

Identify what you really want to accomplish and what you need to do to get there. Schedule your work day ruthlessly. Focus on your unique ability. Take action. Implement. Get stuff done.

There is only one time that is important-NOW! It is the most important time because it is the only time that we have any power. – Leo Tolstoy

Craig Ballantyne, CTT
Certified Turbulence Trainer