Sunday, March 02, 2014

Super Sunday in South Beach

It is so gorgeous out right now. Warm, sunny, with that feeling of awesomeness in the air on a Sunday afternoon. So much potential for things to do.

Earlier this morning I wandered over to Crunch Fitness here in South Beach and did Workout B from my new personal program. It went like this:

KB Swings


Good Mornings

Front Squats

Cable Abs

Great times.

Then a quick visit to Whole Foods to grab cacao nibs, vegetables, Zevia, nuts, and some egg white protein powder. All are great travel snacks...well, except for Zevia. That doesn't get through security.

Once I got home, I made a Paleo Protein powder shake and settled in to deliver some Facebook Fitness advice...

1) You need to change your program every 4 weeks. And if you want advanced results, you must take advanced measures.

It doesn't matter when you workout. Consistency with workouts and nutrition is what counts.

You don't need to do a lot of ab exercises to be able to see your six-pack. Low body fat is most important. Abs don't get "big". But you still need to train your abs for low back health and performance.

You don't need to add finishers to your run or off-days if you're already doing TT. That's too much training. Redundant.

5) To lose 20 pounds of belly fat, use Turbulence Training - my new video program - starting with the Intermediate level (if you haven't been using TT lately) or Advanced. Work your way through it. And combine with the diet plan that has worked best for you in the past.

6) If you're just getting back into fitness, start with beginner workouts and take more rest time during the first few workouts. Do pushups from your knees. You just need to have patience. If you were fit in the past, it will come back really fast. So don't worry. It's no big deal. Rest a little more, do kneeling pushups, fewer reps, stay strong, and you'll get stronger. I promise!

7) You only need to do a maximum of 4 interval sessions per week, because the more you do, the more you risk overuse injury. Even pro athletes take recovery days.

Alrighty, time to go. I must enjoy South Beach for the rest of the day.

Today's Kickbutt Mindset Tips:
Do 5-20 minutes of meditation/deep breathing/quiet introspection today. Sit comfortably, inhale for 4 seconds, exhale for 6. 30x's minimum.

“Put on your own oxygen mask first.” You have to take care of yourself before you can be at your BEST to take care of others.

And have gratitude for everything in life.

I am so grateful to you and anyone that has ever used one of my workout programs, youtube videos, or daily tips to make a change in their life.

Here’s something for you that will make your life better and help you get more done:

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

No comments: