Caffeinated Deadlifting

Uh-oh, I've had too much caffeine and it appears to be reaching peak blood concentration levels. LOL. My mind is racing. Ideas are sprinting into my mind from all over the place. I can barely keep up to write them all down.

Whew. I started this blog post 3.5 hours ago and now I'm finally slowing down to finish it. Ha.

I don't react well to caffeine (I get anxious and forget to breathe deeply and my mind races), but that's the price I am willing to pay for a great deadlift workout early on a Saturday morning. Training early allows me to spend the rest of the day on other great activities.

On the bright side, the caffeine boosted my creativity and I wrote a powerfully inspirational paragraph for TT readers and CTT's. It's below. The caffeine also helped me crush 810 bodyweight reps for the 33,333 journey.

Here's how it all went down:

1A) Bench
1B) Trap Bar Deadlift warm-up sets

2A) Trap Bar Deadlift
2B) Military Press

3A) Chin-ups
3B) Leg Curls

Total bodyweight reps recorded (some in warm-up, but most in circuit at the end of the workout):

500 squats
200 pushups
50 Chin-Ups
60 burpees

Today's Kickbutt Mindset Tips:
"Patton was dyslexic. Eisenhower was dirt poor. Churchill had horrendous depression problems, and drinking was a factor. FDR was crippled. An awful lot of people in World War II focused on what they were able to do. It's about rising to the challenge, and about what you can do, not what you can't. It's important to emphasize that." – Ken Rendell, owner of the Museum of World War II, Natick, Massachusetts

BTW, here's something I said to CTT Shawn Stephens that explains why I do things that borderline insane.

***
I love the attitude!

And yes, your people really are your sheep, and you are a shepherd that tends the flock with great love and care.

This is why we must live not only by example, but by EXTREME example...our extreme living inspires people to make small changes...and then they gain momentum through these small steps and little bets...each win gives them confidence that they can do more, achieve more, and become more...soon they are on their way to becoming the person they need to become in order to achieve the great goals and dreams they desire to achieve. This is the power and responsibility that comes with being an EXTREME leader through doing the right things and living well.

This is the responsibility you have as their shepherd.

Protect, grow, and inspire your flock.

You can do it!

Let this mindset help you with your sales message and your closing skills.

If you fail to get them as a client, you are hurting them because they will not change and they will remain sad, depressed and frustrated.

You MUST sell them.

You must get them to CHANGE.

And that can only happen when you are a confident leader.

Push on - to the EXTREMES!

***

And more of what we do here:
https://www.facebook.com/TurbulenceTrainingFanpage/posts/10152674172904679

*****
Alright, another AMAZING visit to the TT Forum. Wish I could do this all day...Tomorrow it is off to Denver to work & plan in the The New Early to Rise offices. After Denver it's down to Austin for a BioTrust weekend, and then up to Las Vegas for 7 days. I am so stoked for this trip.

I have a lot more more great motivation coming your way...can't reveal everything yet...but soon! Until then, please watch this and create the VISION for your life

- www.AnewAmericanDream.com

Create and push,

Craig Ballantyne, CTT

So many of my clients say to me: "I feel I am close to breaking through, but I'm getting frustrated." Here's what I reply to them…"Don't lose this feeling. In almost all areas of life - from fat loss to making money - we go through a long period of doing the work with minimal to okay results...and then there is the WHOOOOOOSH effect when the breakthrough occurs. You are doing the work, building the momentum, and you are oh so close to a breakthrough. You really are. Don't give up now! You cannot fail. If you persist, nothing will stop you from making progress. Keep on pushing on. Never give up on what is important to you. Stay strong and get STRONGER every day. September will be your WHOOOOOSH month. I know it. You CAN do it. I believe in you." - Craig

I know it's tough when you are around negative people...here's a Question from today's TT Facebook fitness session...

Lindsay Rodriguez O'Donnell What is one to do when the person who refuses to offer support and encouragement and even tries to sabotage the fitness journey is a spouse?

Answer:
You do what you can. You don't talk about your goals with them. You live by example. You eat what you want to - and need to - eat. You set your plan, and you stick to it. You don't need their help. You can do it on your own and with online support and with support of others at your gym or church or in your community. Focus on the positives of your relationship with your spouse, but don't let their health-negativity get in the way of your changes. Stay strong. Do what is right for you. You can - and WILL - do it. I believe in you.

In fact, I've written a lot about this...

You see, every day at 4am I sneak out of bed, no matter where I am in the world, sit down at my kitchen table or hotel room desk, and write 1000 to 2000 words for my first book. It's about harnessing the Power of Your Personal Rules so that you have your best life ever. 

 

I'm almost done and can't wait to share it with you.

 

Earlier this week I posted a couple of passages from it on Facebook, and the response was incredible. I touched a nerve, and realized that YOU also need to hear this before the final long weekend of summer (or before summer gets started, for my readers down under). And please don't miss the special announcement at the end of this letter.

 

This is my personal message to you...

 

Dear TT Reader,

 

People will always try to sabotage your day, your diet, your dreams, and your determination. You cannot let this happen. Identify all the obstacles that they want to impose and then create at least two solutions for each. Stand up to these wanna-be saboteurs and say no, or find a way to avoid being around them. Stay out of sight when you know they will come around desiring you to do their bidding. Each occasion that allows you to say "NO" helps you build strength, no matter how small the victory.

 

The saboteur is easily defeated when you are able to show a strong will. Do not back down. Stay strong and keep on pushing on! Never, ever give up on what is important to you. I believe in you.

 

You must remember what really matters. Write down your Rules and Priorities in life. Have them visible when temptations come a calling. Remember what REALLY matters. 

 

You cannot let the little opinions of small minded people stop you from achieving your big goals and dreams.

 

You must expect some negativity from others when you start your transformation. But you cannot fail. You can only get results. You learn from you mistakes. You take those lessons and adjust course. You make better decisions the next time. You plan ahead to come better prepared for temptation. You WILL make it work. You CAN win a victory so that you'll gain momentum. You can live by example, and when you do, you'll encourage others to support you. When you do this over and over and over again, you will make the big leaps and bounds that will lead to an incredible transformation and achievement of your big goals and dreams. It IS possible. You can - and WILL - do it. Never give up on what is important to you.

Know this: Your "enemies" are harmless. They are only teasing. They are only doing so because it threatened the status quo.

 

They worry you will change and leave them behind, like the movie star that leaves her one stoplight town for the big city and never returns. But it's never like that. When you get better, you want to take people along for the ride.

 

Once they see that, once they realize you are not going to leave them but you are going to lead them, they will want to join in. And when you support them, they will support you. They will become your strongest allies, your staunch supporters, and they will go on to become your best students - sometimes even becoming better than the teacher themselves!

I know this to be true because so many of my friends, those that gave me hassle and peer pressure so strongly in my early 20's, have today become even healthier and more committed to fitness than I am, if that's possible!

 

They are better people because I had the courage to commit to change when I was young, and because I found ways to cope with what I could not control (their attitudes), and I controlled what I could (my response), and concentrated on what counted (what mattered to me and my long-term big goals and dreams). Stay strong, my friend! Do what is right for you.

Look at every small victory as a step ahead, even when you lose the battle.

 

There will be days when you will eat 3 cookies after dinner. That's okay. Consider it a victory that you stopped before having the 4th. :)

 

It truly is a win. Next time, you'll only have two. Eventually you'll be able to stop at one and leave a full plate for others to share. You will develop the discipline over time. Do not expect it to come all at once. That's okay.

 

We are all imperfect humans...but we are also capable of making great changes. It takes time to establish new and improved habits. But we can do it. So never, ever quit on what is important to you. Never stop on your commitment to getting better. Plan for the obstacles in your life. Prepare two solutions for every problem. Get social support. Be accountable to a friend. Set the rules for your life that will dictate the need for better habits. And implement them every day.

 

You can do it. You CAN change. I believe in you.

You can change at any age...after all, what is your other option? To give up? To quit? NEVER! Stay strong and keep on pushing on, no matter if you are 21, 41, 61, or 101! (We recently had a 92-year old woman purchase my bodyweight workouts because she wants to get stronger - how awesome is that?) Never give up on what is important to you - just like that wonderful lady is still going strong.

 

You are so close to a breakthrough. I just know it. Keep on pushing on.

In almost all areas of life - from weight loss to saving money - we go through a long period of doing the work with minimal results...and then there is the WHOOOOOOSH effect when the breakthrough occurs and we achieve incredible results in a short amount of time.

This happens when you do the work, when you overcome the resistance, and when you keep on pushing on.

September is a WHOOOOSH month for so many of us in ALL areas of life.

It will be for you too.

 

Stay strong.

 

Sincerely,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Today is the LAST day...

 

...for you to enter the 21st TT Transformation Contest Challenge.

 

Click here for your free entry and prize details

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

1000 rep bodyweight workout

Whew. I got whooped today.

It was a new Bodyweight 1000 program. I'll give you some of it, but it's going to be refined and polished up a bit to become part of the October TT WOM which will be "The TT Bodyweight 5K" (5000 reps over the course of a month). It's going to be a blast.

It's 4 rounds of 250 reps right now...it will be Workout B of the new program. It's a LOT of dense lower body work and spaced-out upper body training that is skill development for moderate pull-up folks like myself.

Box Jumps, Pullups, Squats, Pushups, Chins, Rows, and more.

It was 1000 reps in 44:27. I'm going to put a 45 minute time limit on the workout. If it's not finished, you come back and do the rest later in the week.

I added a lot of reps to my 33,333 12-week goal.

Exercise   -    Reps added
Pull-up - 20
Squat - 500
Pushup - 180
Chins - 20
Rows - 100
Burpee - 20
Handstand Pushup - 14 (not in the 1000, did extra)

Full program next month!

Speaking of skill development, here's one way to build up with pushups:

Q from Penny Gostlin Spickard: I still do a modified pushup because I am unable to do the regular. How soon should I progress to the regular? Does it matter to stay with the modified version??

Answer:
You can do a 3-second lowering of the full pushup. Then use modified to push back up. Once you can do that with control, move to a 5-second lowering. By then you should be able to do 1 regular pushup. Once you can do 1 regular pushup, do that and the rest of the set using the 5s down and modified up. Build up from there.

Today's Kickbutt Mindset Tip:
Look at every small victory as a step ahead, even when you lose the battle. There will be days that you eat 3 cookies after dinner. Consider it a victory that you stopped before having the 4th. It truly is a win. Next time, you'll only have two. Eventually you'll be able to have one and leave a full plate for others to share.

You CAN - and will - develop the discipline over time. Do not expect it to come all at once. That's okay. We are all imperfect humans…but we are also capable of making great changes. It does take time to establish new and improved habits. But we can do it. So never, ever quit on what is important to you. Never stop on your commitment to getting better.

Plan for the obstacles. Prepare 2 solutions for every problem. Get social support. Be accountable to a friend. Set the rules for your life that will dictate the need for better habits. And implement them every day. You can do it. You CAN change. I believe in you. Let's do it!

Push on,

Craig Ballantyne, CTT

PS - Trainers...

If you want to take your business online, read this 4-step plan for success:
- http://www.earlytorise.com/43146/

PPS - You've won...

...in the past and you'll win again. You know how to succeed. Take this new goal seriously. Get support. Prepare your plan. Lets go!

The Stupid Idea Workout

NOTE: There are only 2 days left to enter for your chance to win $1000 of my money in the 21st FREE Turbulence Training Transformation Contest. There is no cost to enter. Read the rules here.

But don't choose the "Stupid Idea Workout" for your transformation.

 

This is a really stupid idea. Now let me first say that sometimes you have to push yourself. You have to test your limits.

 

Perhaps it's an extra round of the 20-10 Punisher Squats. Or 5 more pushups. Or another 20 second abs-braced, body shaking plank hold.

 

Those are all fine and dandy, and will help you improve your performance, and because improving your performance leads to burning more calories, it will help you lose more fat, too.

But a 5K Burpee race?

This is a bad idea. It's what gives exercise a BAD name.

Yesterday, after writing up my 3rd Men's Health article this week (they are keeping me busy now that I'm back from holiday), I stumbled across an article on the MH site called, "The 5K Burpee Challenge".

Curious, I clicked on it. Then I started shaking my head. This is a bad, bad, you're-going-to-get-hurt, bad idea.

Apparently there's a race in or near Chicago where you do Burpees for 5 kilometers. It takes 4 hours and works out to 1,500 Burpees in a row.

Stealing a line from one of my favorite Saturday Night Live fake commercials of the 90's, this is "Bad Idea Jeans".

Repeating an exercise that many times in ONE session is almost guaranteed to give you an overuse injury. The workout will send most participants to the physiotherapist, if not the hospital. Do not try that one!

 

To lose fat and get a flat stomach, you need SMART workouts.You can have BIG goals, but be smart about them.

Today's Kickbutt Mindset Tips:
Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself. Research shows that when you spend time with people who are succeeding that you too will succeed.

Other studies show the importance of social support and accountability of meeting with professionals (Doctors, trainers, nutritionists, etc.). And real life experience shows you that you can't expect to soar like an eagle when you are hanging around with turkeys.

Do not hang around folks who peer-pressure you into bad lifestyle choices. Stay strong and make the right association decisions for YOU.

AND...

You can change at any age…after all, what is your other option? To give up? To quit? NEVER!

Stay strong and keep on pushing on, no matter if you are 21, 41, 61, or 91! (We recently had a 92-year old female customer get HWR because she is looking to use bodyweight exercises to get strong – how awesome is that?!?)

Never give up on what is important to you.

Push on,

Craig Ballantyne, CTT

Fun Workout

It's time to make working out fun again! Stop the boring cardio and machine workouts. Stop the endless ab crunches. 

 

With today's FREE workout you'll lose weight, burn fat, release stress, and have fun, and you don't need any equipment. Print this out and have fun.

 

Free Fat Burning Workout

By Daniel Woodrum, MCTT
Master Certified Turbulence Trainer

• Jumping Jacks - 45 seconds + 15 second rest
• Alt Reverse Lunge to Front Kick - 2 x 30 seconds + 10 second rest
• "T" Pushups - 45 seconds + 15 seconds rest
• Squat to Punch - 45 seconds + 15 second hold in bottom position
• Rocking Plank - 45 seconds + 15 second rest
• Burpee to Punch Combo - 45 seconds
  

- Go through these 6 exercises.

- Rest 1 minute and repeat once more.

 

Get more bodyweight circuit fat fighter workouts here

Time to burn your stubborn belly fat,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Like that workout? Here's a way to get more - plus videos!

 

Daniel Woodrum is the creator of Home Kickboxing Revolution and owns two kickboxing studios in Charleston South Carolina. He is a Master Certified Turbulence Trainer and travels around the U.S. certifying other trainers. You can find out more information on his bodyweight only kickboxing program at www.homekickboxingrevolution.com

Squats and Rows and Bally the Dog Sitting

I will be out on the farm for a few days house-sitting. Early this morning I drove my mother into town as she is off on a big summer holiday trip. That means I'll be looking after ol' Bally the Dog all week. So far, so fun!

Now I usually don't do this, but I drank 1/3 of one of those Monster Energy drinks and went to the gym for a big squat and bodyweight workout.

Tomorrow I'm taking a full break. I'm feeling great on the 33,333 rep mission, but I'm due for a day off.

Today's workout:

Exercise (Total reps added to 33,333 challenge)

Warmup BW Squats (100)

1A) Squat
1B) Box Jump
1C) Pushups (100)
1D) Bodyweight Row (80)

2A) Front Squat
2B) Good Morning

Now it's time to work on my 49-Day Challenge program and later this afternoon I'm interviewing Kevin Harrington, from Shark Tank. He's speaking at this event in November: www.OnlineInfoWorkshop.com

Should be an interesting day.

BTW, grab these if you need them:
FREE meal plans: www.TurbulenceTraining.com/freemealplans

TT Free Meal Plans

www.turbulencetraining.com

TT Free Meal Plans

Today's Kickbutt Mindset Tip:
Do NOT obsess about your scale weight. No One but you knows the number. If you are losing inches, it doesn't matter if the scale is slower to budge.

There are so many factors - especially for women! - that determine scale weight (your cycle, water retention, carb storage, lean mass, etc.) Focus instead on behaviors that help you lose fat.

After all, millions of people have been deterred from their fat loss program because of mistaken emphasis on body weight, rather than inches lost and how your clothes fit.

When it comes to your body transformation, it's how you fit in your clothes and look in the mirror that counts.

Forget the scale if you want to be happier! Stay strong and keep on pushing on - make the right decisions and you WILL get results. Keep on believing in yourself. You CAN do it.

Check out the comments on this post here:
https://www.facebook.com/TurbulenceTrainingFanpage/posts/10152663927669679

Keep on pushing on and keep thinking RIGHT,

Craig Ballantyne, CTT

PS - 33,333 update:

***
12 week cumulative total:

15,000 Bodyweight Squats

• 1332

10,000 Pushups

• 881

3,000 Bodyweight Rows

• 320

2,000 Pullups

• 80

1,500 Burpees

• 75

1,500 Chinups

• 42

333 Handstand Pushups

• 21

= 2571/33,333 reps

This Move Burns 13.3 Calories Per Minute

There's ONE move that works 9 muscle groups and burns 13.3 calories at the SAME time...and that means BIG TIME fat loss.

 

Daniel Woodrum, a celebrity kickboxing trainer in South Carolina uses this move with his A-list clients, including Darius Rucker (aka "Hootie" from Hootie and the Blowfish).

This one move works your abs really hard and whittles down your waistline rather than building it up like side bends or sit-ups. Plus, it helps you stand up straight and gives you sleek, sexy posture.

Daniel also puts a unique "twist" on this move and combines it with NO-equipment fat burning intervals so that you burn a whopping 13.3 calories per minute. That means you'll burn 400 calories in just 30 minutes! Try this free sample workout.

The 9-Muscle Move Fat Burning Workout

Perform the 3 exercises as many times as possible in three minutes without any rest. After three minutes is up, rest 45 seconds and repeat once more. After doing Round 1, rest one minute and move to Round 2. Do the same for Round 2 before moving on to Round 3.

Round 1 

• Squat to Punch - 10 Reps
• "T" Pushups - 6 Reps Per Side
• Reverse Lunge To Front Kick - 10 Reps Per Side
  

Round 2 

• Ali Shuffle with arms straight overhead - 30 Reps
• The 4 Punch plus 2 Knee Combo - 10 Reps
• Close Grip Pushups with a 2 second pause in bottom position - 6 Reps
  

Round 3: The "AB Knockout" Round

Do this round as many times as possible in 6 minutes...

• Side Plank Punches - 12 Reps Per Side
• Total Body Extensions - 12 Reps
• Cross Body Mountain Climbers w/ 2 Second Pause - 12 Reps
• Burpee plus 4 Punch Combo - 6 Reps
• Rocking Plank with Feet Elevated - 12 Reps
  

There is no equipment required and Dani shows you all of the exercises in video format here:

Get 16 weeks of Home Kickboxing Revolution Workouts here

It's no wonder Dani's clients get amazing results like this:

• Amanda lost 6 inches in just a month...
• Tiffany lost 23 pounds in 60 days
• Billy lost a whopping 56 pounds
  

Daniel's approach lets you burn fat while you are unleashing stress at home with fun and fast workouts.

Get the NEW Home Kickboxing Revolution here

 

Burn fat and reduce stress with this awesome workout,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

Basement Bodyweight Battle

Back to the basement today. Oh, the dirty, dirty basement and the torturous workouts we do down there.

Actually, it's really clean. haha. But the workout was still tough.

The bodyweight battle began in the basement today...

Exercise (total reps completed)

1A) Pullups (37)
1B) Elevated Pushups (100 - 50/side)
1C) Squats (200)
1D) Pushups (50)
1E) Lunges (50/side)

Then it was back up to the garage.

2A) Handstand Pushups (10)
2B) TRX Rows (50)
2C) Burpees (20)

3A) Powerblock Chest Press - 1 set to failure
3B) Powerblock 1-Arm Rows - 1 set to failure

60 minutes from start to finish including a 20-minute mobility session to start and 5-minutes of yoga to finish.

Tomorrow is Barbell Squats and then a day off on Wednesday.

BTW, yesterday was a recovery bodyweight workout. It really helped.

Want more bodyweight workouts? NO-equipment? NO problem. Try this free bodyweight HWR sample workout. It's fun, fast, and free
- http://www.homeworkoutrevolution.com/freeworkout/

You can even use it to win my money in our Transformation Program.

NO other transformation contest is like this...
- http://www.transformationcontest.com/

- Sign up is FREE
- You don't need a gym membership
- No program purchase required
- No special meals or pre-packaged dinners

PLUS you get a chance at winning MY money! Click here for the rules and how you can sign up today
=> http://www.transformationcontest.com/

Today's Kickbutt Mindset Tip:

Found this in the Robb Report of all places...

"Patton was dyslexic. Eisenhower was dirt poor. Churchill had horrendous depression problems, and drinking was a factor. FDR was crippled. An awful lot of people in World War II focused on what they were able to do. It's about rising to the challenge, and about what you can do, not what you can't. It's important to emphasize that." – Ken Rendell, owner of the Museum of World War II, Natick, Massachusetts

Now some harsh truth...

People will try to sabotage your day, your diet, and your determination. Do not let this happen. Identify all the obstacles that they want to impose and then create at least two solutions for each.

The best way to deal with them is to stand up and simply say no and to avoid being around them. Stay out of sight when you know they will come around desiring you to do their bidding.

Each occasion that allows you to say "NO" helps you build strength, no matter how small the victory. You must develop coping strategies. You must remember what really matters.

Write down your Rules and Priorities in life. Have them visible when the temptations come a calling. Remember what REALLY matters. The saboteur is easily defeated when you are able to show even a modicum of a strong will.

Do not back down. Stay strong and keep on pushing on! Never, ever give up on what is important to you. I believe in you. You CAN do it!

Time to get started,

Craig Ballantyne

PS. The PRO category is back!

TT has worked for thousands of people, and it will work for you too. Stay focused!

Fat Loss Quick Weight Loss Transformation Contest Burn Fat

www.transformationcontest.com

Turbulence Training provides fat loss workout exercises, fat burning exercise for quick weight loss. Weight loss workout routines and strength training muscle exercise

Deadlifts and Toronto CNE Time

Great workout today (deadlifts, bench press, bodyweight squats, pushups, & chin-ups).

BW 33,333 Progress
- 100 squats
- 100 pushups
- 42 chinups
- 9,999 crunches. LOL.

Now off to the big CNE fair in Toronto. Don't forget...Hope YOU are having a great weekend, too.

Make sure to get your paper and enter the FREE TT Transformation Contest here - http://turbulencetrainingcontest.com/rules.shtml

Here's the view from my hotel of the Blue Jays stadium and CN Tower and the new Toronto Aquarium.

Today's Kickbutt Mindset Tip:
The key to having the freedom to do what you want at night is to win your day through structure in the morning. More structure in your day = More freedom in your life.

Get up early. Be prepared with 2 solutions for every obstacle. Know your #1 priority. Attack it head on. Prepare for the rest of your day. Follow the script. Win your morning. Own your day. Control your life. Achieve what is important to you.

You CAN - and WILL - do it. I believe in you. I've seen too many people from all walks of life overcome incredible hardships to reach their goals. I know it is possible for all of us. Let's go! Stay strong and keep on pushing on!

Craig

Another bodyweight session

Alright, my legs are still sore from barbell squats, and also from yesterday's squats, but today was more squats. It was another bodyweight session on the road to 33,333 reps.

This first group was done in a circuit...and the rep numbers are broken out over 5 rounds.
Squats – 331
Pushups – 131
Burpee – 30
Row – 30
TBX – 100
Ab Wheel – 60
 
Then I added this superset with reps broken up over 2 rounds:
Pullups – 10
Box Jump – 20

Today's Kickbutt Mindset Tips:
1) Get up 15 minutes earlier every week until you are getting up at 5am every day.
2) Spend 5 minutes in Big Thinking, 5 minutes in preparing your day, and 5 minutes in meditation/gratitude.
3) At the end of each day, identify your number one priority and attack that first thing the next morning.

Time to get back to TT articles...including Monday's free workout. Until then, make sure to get your paper and enter the FREE TT Transformation Contest here - http://turbulencetrainingcontest.com/rules.shtml

Stay strong,

Craig Ballantyne, CTT

700 reps to kickstart the 33,333 rep challenge

NOTE: Today kicks off your chance to win $1000 of my money with the 21st FREE Turbulence Training Transformation Contest. There is no cost to enter, but there is a deadline to enter. You must start soon. Read the rules here, and then read the message below to see the Transformation that I am doing alongside yours.

www.transformationcontest.com/rules.shtml

My Transformation Workout Kicked off with:

Squats – 301

Pushups – 300

Pullups - 33

Handstand Pushups - 11

Row – 100

Burpees – 25

This was all done in a circuit, so I didn't do 300 pushups before trying any handstanders.

My legs are still sore from barbell squats on Tuesday, otherwise I would have done 500 squats. I'll hit a bodyweight workout tomorrow with more squats and 100 pushups (daily minimum), but will give the grip a day off.

Over to FB QnA:

Q: I am trying to gain more muscle and tone my thighs. What supplement is best to maintain muscle? and when is the best time to eat after a workout? I take my amino acids right after I workout and protein 30 mins after.Then I will have a meal a little after that. Is this ok or do I need time.for the protein to "settle"?

Answer:
Fortunately, gaining muscle is simple. 1) You need to lift 3x's per week. 2) You don't need amino acids. 3) Consume whey protein (20-30g) right after training. 4) Eat your next meal whenever you want. 5) Make sure that you are eating enough protein, carbs, and fat (total calories) to support muscle growth). 5) You only need 0.75 grams of protein per pound of bodyweight to support muscle growth. BONUS - You could also take plain creatine powder to support growth.

And hey guys, check out this classic - and FREE - workout along with my proven nutrition tips for building muscle and burning fat at the same time
- http://bit.ly/1ncwWOQ

Holiday Nutrition Lesson: When in Rome...eat well, even on the streets. YES, you can have gelato (1st pic is a gelato shop near the Pantheon in Rome), but no need for it 3 times per day. There are always better options if you are committed to your success - the 2nd photo shows a Roman street cart of fruit, roasted nuts, and even coconut water!

3rd photo shows my dinner from the wonderful gardens bar at the Hotel De Russie in Rome...grilled chicken, grilled vegetables, olives, and my preferred poison, a Black Russian with Chopin (potato) vodka (I prefer a drink over gelato any day!).

But I enjoy with limits, as we all must draw the line somewhere, or else why not just stay in bed and eat ice cream all day? (We all know that's not right nor possible.)

So do what is right for YOU and your goals at all times, in all situations. Enjoy life, but stay strong and never give up on what is important to you. (4th and final pic is for fun...a neat little car I discovered on the streets of Rome...now that's a "Smart Car". Ha!)

(4 photos)

Today's Kickbutt Mindset Tips:
The average way of the average man gets us average results in a world where average has become unacceptable, unbearable, and unrewarding. If you want to be extraordinary, start by getting up earlier. Join me in being one of the people that takes time under our control. Join me in taking advantage of an extra fifteen minutes in the morning. Join me in putting more structure into your life, and we both shall celebrate the existence of greater freedom in our lives. It's there for the taking when time is on our sides, rather than an enemy in the battle for our days.

Don't regret yesterday's stumbles. They were only results in this experiment of life. Take the lessons and focus forward. Don't worry about tomorrow, give your energy to today. Each morning gives us a chance to start fresh. Harness this new energy into a great day.

Push on,

Craig Ballantyne, CTT

PS - If you're ready to change your life, join the latest TT Transformation Contest here - www.transformationcontest.com/rules.shtml

2 SharesUnlikeUnlike · · Share

df

My 21st TT Transformation Contest Entry of 33,333 bodyweight reps

While I was in Europe I did a lot of bodyweight training. I also was pushed by my training partners, Simon Black and Julian M. to think bigger and get outside of my comfort zone.

I thought I was pushing myself with bodyweight exercises before.

But I wasn't.

Now I see what I'm capable of doing.

And now I'm laying down a bodyweight gauntlet.

Some of these numbers might seem really hard or really easy to you.

Each of us has our strengths and weaknesses.

Honestly, I'm not great at pullups (max = 15) or Handstand Pushups (max = 4). Even my regular pushups only amount to a max set of 54 these days.

I can do 201 straight bodyweight squats in 5 minutes.

I once did a set of 21 straight chinups.

My bodyweight rows are another weakness.

Burpees...I rarely do them. That's going to change!

So...we shall see how I improve.

It works out really well, too, because I have a LOT of travel coming up in the next few months...and frankly running out to a gym from a hotel eats up a lot of my time.

I'll still get under the bar 2x's per week, but the rest of the time I'll be mastering my bodyweight with the basics.

Maybe someday I'll take the Craig Mitch bodyweight challenge...but for now, it's 33,333 reps in...

12 weeks:

15,000 Bodyweight Squats
10,000 Pushups
3,000 Bodyweight Rows
2,000 Pullups
1,500 Burpees
1,500 Chinups
333 Handstand Pushups

= 33,333 reps

Oh, and let's add...

84,000 crunches. <= Just kidding.

It starts tomorrow, Thursday, Aug 21st.

Craig

Back on the Squat Train

Back to the weights. Finally. Had a nice 15-hour hotel-to-farm journey from Prague yesterday, and it went smoothly. I was a little tired and weak today, but the workout was good.

1A) Squat
1B) Box Jump
1C) Decline Pushup

2A) Front Squat
2B) Good Morning

3) DB BGSS

I also returned to FB QnA's today and the common question:

What's the BEST way to lose weight?

Answer:
NEVER waste your time with cardio again. It doesn't work. Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com

And here was a unique question:

What is your position on macro percentages for protein carbs and fat during the weight shredding early phases?

Answer:
As long as you are getting 1gram of protein per pound of ideal bodyweight (i.e. if you want to weight 140 pounds, eat 140 grams per day) and you are getting 35grams of fiber and not adding any sugar to your diet, and you are getting healthy fats, then I`m not too picky on the rest.

Couple of other tips:
Add a Powerful, Positive New Habit This Week: Pick a poison and eliminate it from life. Replace it with a good habit and make this easy to do each day..."We are given a new day following each night so that we can choose to begin anew at ANY point in our lives. Change is a matter of CHOICE, not calendar." - Dan Kennedy

Don't miss this one:
- http://www.earlytorise.com/7-minute-belly-fat-burner-maximus-workout/

Today's Kickbutt Mindset Tips:
If you are STUCK: Get up 15 minutes early tomorrow and spend that time working on the #1 priority in your life. Getting up earlier = Winning

To REDUCE stress: Add meditation, gratitude, sleep, exercise, and nutrition. Minimize caffeine intake. Focus on what matters. Cut the crap.

Read this article for help:
- http://www.earlytorise.com/the-unimportance-of-practically-everything/

Concentrate on what counts,

Craig Ballantyne, CTT

PS - SAVE The Date!

Bedros Keuilian and I are having a big seminar in November. We'll have Kevin Harrington from Shark Tank, Dr. Mark Costes (a dentist that built a huge info business working just 2-3 hours per night on it), our friend and renegade, Jay Ferruggia, and much, much more.


Watch this short video about the event and tell all of your friends (that want to live the dream Internet Lifestyle) to come along with you. You can't miss this weekend. It will be life changing, as all of seminars turn out to be.


=> http://onlineinfoworkshop.com/

Jump Rope Workout

A new study published in Research Quarterly found that just 10 minutes of this fun workout is more effective than doing 30 minutes of cardio.

 

Don't you want a workout that is 3x's more effective than boring cardio?

However, here's the BEST part...It doesn't require fancy equipment and another study found that you'll burn a whopping 285 calories in only 15 minutes. What's the workout? Jumping rope. Everyone loves this easy-to-do, anytime, anywhere way of getting fit and losing fat. Here's an example of one Jump Rope Finisher that burns 19 calories per minute:

1) Skipping: single leg skip - 30 seconds
2) One legged burpee - 30 seconds
3) Side plank recovery - 30 seconds
4) Skipping: other single leg skip - 30 seconds
5) Other leg one legged burpee - 30 seconds
6) Other side plank recovery - 30 seconds

 

If you liked that, do this:

 

Get 41 more workouts here (to burn 19 calories a minute)

 

The only other type of training that burns more calories per minute is kettlebell training, but kettlebells are big, heavy, and expensive. It's much cheaper to burn fat with a simple jump rope. Enjoy!

 

Helping you burn fat fast without ever doing cardio again,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

Prague Tower Hike on Saturday

Big Hike in Prague on Saturday...Up the Petrin Hill and then up the "Leaning Tower of Petrin" (haha). Glorious views. I also liked this photo of the painters in the park with the Prague Castle in the back. Oh, and there's one goofball photo of me on the Charles Bridge. (5 photos)

Like
























.

Prague Buffet Tips

Today's diet tip is coming to you straight from Prague in the Czech Republic where I'm finishing up a nice weekend holiday. Tomorrow I head back to Toronto. Yesterday morning we climbed the famous Petrin Hill and Tower for an amazing view of this beautiful city.

 

We fueled the hike with a huge buffet breakfast. That's one of my favorite things about Europe...the Europeans really know how to do a healthy and delicious buffet breakfast. I had eggs, smoked fish, sauteed spinach, mixed berries, and Green Tea. I was still full almost 5 hours later.

 

But loving buffets doesn't mean packing on the belly fat. In fact, there are a couple of tricks you can use at a buffet to LOSE fat, according to new research from the nutrition gurus at Cornell University.

The study discovered that two thirds of an individual's plate is typically filled with the first 3 items they choose at the buffet table. 

 

How can you apply this simple finding to your belly-flattening efforts? 

 

Easy. Reach for salad, veggies, and lean protein before adding other items to your plate. My plate was packed with protein (eggs and salmon) and then filled with berries. There was no room left for pastries or sugary treats. And I didn't need them, either. They only would have made me tired and lazy.

 

The study also found you are more likely to choose foods similar to the first item you put on their plate, so if the first item is a healthy choice, it's much more likely that you will follow up that choice by placing another healthy food item on your plate.

Best of all, if you start with greens/veggies, fruit, and protein, you can eat a LOT of food but without eating a lot of calories or deadly sugar. My HUGE breakfast came to less than 800 calories. I was able to fill my plate without any of those calories spilling over to belly fat.

 

So I hope you enjoy a big Sunday breakfast or brunch with those tips.

One last thing...

 

If you feel like you're doing all the right things with your healthy diet but you are still struggling, it's probably because you're being tricked into eating some foods that are full of sneaky ingredients that are bad for you.

 

This happens ALL the time.

 
That's why we need food detectives like world-famous nutrition expert Shawn Wells to expose these FOOD TRICKS. He just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline. And YES, these include several fruits and vegetables!

If you're eating ANY of these foods, it could be the difference between losing flab quickly, or watching your weight stay at a standstill.

When you think about it that way, you're going to want to make certain you are not eating ANY of these foods (your results depend on it).

Download the report and find out what foods you MUST avoid in just a few seconds here:

==> NEVER eat these fruits and veggies (if you want a flat belly)

 

Now get out there and enjoy your weekend while losing belly fat, 

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Here are some photos of my big day yesterday...

We started with an awesome climb up the Petrin Hill in Prague...and then a further climb up the Petrin Tower. Some of my photos even came out nice for once! Ha. Last night we had a great steak dinner at La Casa Argentina...and might go back tonight to tackle the Tomahawk. (Ignore the cigar in the photos, inside joke with a friend).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

7 organic foods NEVER to buy

Here's something controversial, but extremely true: You don't have to buy EVERYTHING organic to obtain a flat belly. 

 

That's great news from my friend Joel. He's going to save you money with these tips today...

 

7 Organic Foods NEVER to Eat

 

Some foods are important, and others you can definitely get by with the regular stuff. For example, I always choose organic meats to avoid being exposed to the synthetic hormones that non-organic livestock is generally treated with throughout their life cycle. 

 

Sure, it's a little more expensive, but some things are just worth paying for -- protecting the health of my family is definitely one of them!

That said, I'm all about saving cash, and that's why there are certain foods we NEVER buy organic.  Why?  Because for some foods, there is no additional benefit to the organic vs. the non-organic version.  Let me explain.

When it comes to produce, the benefit of buying organic is to avoid ingesting pesticides and chemicals that are generally used on non-organic fruits and vegetables. 

 

That said, foods like bananas, avocados, oranges, melons, and grapefruits have a thick skin barrier between the outside world and the fruit itself so the pesticides actually never come in contact with the fruit that you eat, and of course these are fruits where the outer layer is typically discarded.

Contrast that with apples, tomatoes, pears, and other fruits and veggies where you eat the skin, and you'll see why it's important to choose organic for some and not for others.

Rule #1: If a fruit has a thick skin that you discard and don't eat, save some cash and go with the non-organic version.

Next up, there are other veggies that pests simply aren't attracted to due to their high sulfur content, such as onions and garlic.  Don't bother spending the extra cash here either as these veggies aren't typically treated with pesticides in the first place.

In the end, spend the money where there's benefit, and pinch those pennies when there's not!

Speaking of controversial topics, did you know there are certain foods (including several fruits and veggies) that when you eat them, they actually SLOW your fat loss results?  In reality, eating these foods could be the difference between losing 10 - 20 pounds quickly, or it taking WEEKS to lose even a single pound.

Do you want to lose flab SLOWER than you could be?  I don't think anybody wants that!  That's why it's critically important that you never eat these waist-expanding "healthy" foods, EVER.

Fortunately, my good friend Shawn Wells just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline.

Download it in a few seconds here:

==> AVOID these fruits and veggies (they pile on BELLY FAT)

 

- Joel

 

***
Thanks Joel, great advice.

 

When I'm not getting spinach and kale from my garden, or local blueberries and apples from a friend's farm, I happily invest a little more in the organic version. But it's great to know I can save $$$ on my avocado and bananas.

 

Bally the Dog loves it when I save money, too, because then he tricks me into spending the pinched pennies on organic treats for him. Ha!

 

Hope that helped.

Stay strong and slim this weekend with those tips,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS -Today's Kickbutt Mindset Tip:

Don't regret yesterday's stumbles. They were only results in this experiment of life. Take the lessons and focus forward. Don't worry about tomorrow, give your energy to today. Each morning gives us a chance to start fresh. Harness this new energy into a great day.

Prague Day 1

Great walk around Prague...excited to tackle Petrin Hill in the AM (that's the hill in the background of this one photo). Plus will have a pullup maximus workout update for you in the morning. Hanging out with my good friend Barry D...and when in Prague, of course, you go to an Argentinian steak house for dinner, right? That's the plan...details tomorrow.

Vatican Pushup Workout

When in Rome...Run over to the Vatican as the sun rises and do the "TT 7 Deadly Sins Pushup Workout" at 6am...and then Pantheon Prisoner Squats before anyone else gets there. The Pushup workout went like this:

0-2:00: Two minutes of as many pushups as possible...rest in the downward dog position...hands can never leave the ground.
2:00-2:30 - Kneeling Rest (hands can leave ground)
2:30-3:30 - One minute of as many pushups as possible...rest in the downward dog position...hands can never leave the ground.
3:30-3:45 - Kneeling Rest (hands can leave ground)
3:45-4:30 - 45 seconds of as many pushups as possible...rest in the pushup PLANK position...hands can never leave the ground.
4:30-5:00 - Kneeling Rest (hands can leave ground)
5:00-5:30 - 30 seconds of as many pushups as possible...rest in the pushup PLANK position...hands can never leave the ground.
5:30-6:00 - Kneeling Rest (hands can leave ground)
6:00-7:00 - One minute of as many pushups as possible...rest in the pushup PLANK position...hands can never leave the ground.

DONE. Deadly, but done.

My total was 136...I need to up my pushing & triceps endurance.

Now off to Prague for the weekend!

(5 photos)

Like

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

Rome Workout and Crossing the Tiber

Hotel gym workout in Rome: Pullups, Bodyweight Squats, Pulldowns, Chest Supported Rows, Stability Ball Rollouts, DB Rear Delt Raises...also walked a few miles today, crossing the Tiber like Julius Caesar, and climbed the Spanish Steps...and I did it all WITHOUT "Doctor Monster" (I don't think they have this in America, do they?)...Tomorrow morning I'll take an early trip to the Vatican City...now off to relax in the hotel gardens...

(4 photos)

Like

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

Jump rope workout

It's the #1 piece of equipment that lean and slim men and women use on a consistent basis. And it burns 19 calories a minute to flatten your tummy and even get you ripped abs like a boxer.

 

Last week I used the jump rope while staying at my friend's villa just outside of Spolento, Italy. It was an amazing minimal equipment workout. Here's a sample workout using the MOST affordable fat burning tool around:

Workout 5 - Jump Rope Bodyweight Blast

Set your timer for 30 seconds of work, 10 seconds transition:

Jump rope - 2 overhead squats + 2 jumps - Hold the rope overhead to do 2 squats, do 2 jumps, one side swing to get the rope over head to repeat

Jump rope - lateral hops + burpee - Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.

Jump rope - Double under side swing - Swing the rope to each side, then do a single jump then double under.

Jump rope - Push up jump - Do 2 push ups, whip the rope under, do 4 jumps

Jump rope - Burpee whip - Do a burpee with the rope in front, whip the rope under the feet, then jump.

Jump rope - Double bounce - Jump twice when the rope comes around once

Jump rope - 2 reverse lunge 2 backwards jumps - Hold the rope in front on the ground, do a reverse lunge on each foot followed by 2 backward jumps

Jump rope - Spider crawl jump - Do a spider crawl to each side, whip the rope under then jump.

Rest

Repeat

Burn fat fast with 41 more Jump Rope intervals workouts like this one
 

Lose your belly fat without slow cardio, 

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Here are some photos from my Italian vacation...

 

Started the day with an amazing workout soundtrack of roosters crowing and dogs barking while I did 250 pushups (regular, decline, close-grip) and Pull-up Maximus (20 seconds pullups, 10 second hold top position x 2 rounds) and Chin-Up Maximus (same). Crazy tough challenges! (6 photos)

Like

 

Workout secret from Hong Kong and Hollywood

Researchers from Hong Kong have discovered why Hollywood celebrities are going Ga-Ga for this new type of training. These workouts have been used by everyone from Jennifer Lopez to Hugh Jackman to get a sexy, slim stomach and even a ripped superhero body.

 

To keep Jennifer's famous figure in shape, trainer Gunnar Peterson uses the TRX: "Jennifer uses them for push-ups, abs, arms, and legs -- there's not a body part that you can't hit using it," Peterson told People magazine.

 

Every TRX exercise works your abs HARDER than the regular bodyweight version. Here's why: The TRX requires your abs to stabilize the body.

 

For example, scientists from Hong Kong found that the TRX pushup, a movement great for the chest, worked your 6-pack abs almost to the max.

 

These exercises are so effective and convenient that I use them every workout when I'm home on the farm. You can even pack the TRX and take it with you for hotel workouts. 

 

Get the unique TRX-abs exercises here <= last day to get workout videos

 

Use the secrets from Hollywood and Hong Kong to get sexy and slim,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

Maximus Workouts from Italy

From Spoleto, Italy...Started the day with an amazing workout soundtrack of roosters crowing and dogs barking while I did 250 pushups (regular, decline, close-grip) and Pull-up Maximus (20 seconds pullups, 10 second hold top position x 2 rounds) and Chin-Up Maximus (same). Crazy tough challenges! (6 photos)







Like


And a great success story from a TT user...

Leslie Williams Millican 1.Body-14lbs lost(and counting),6" of belly fat melted away, waist is 3" smaller, thighs are 2" smaller, hips are 3" smaller and my triceps no longer swing in the breeze. 2.Health- Arthritis in fingers gone(TT + diet) 3. Energy-Through the roof. I wake naturally at 6 AM(late by TT standards, I know) and my ENTIRE pot of coffee habit is down to 2 cups. I'm also able to complete 50 stinkin' burpees! That's a miracle! Thanks Y'all!

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

Never eat these foods

Often times people ask me why they aren't losing weight even when they are eating healthy. Well, most times, it's simply because they are choosing the WRONG foods.
 
Fortunately, a world-famous nutritionist just wrote a controversial new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline. He even claims that fruits can make you fat!
 
If you're eating ANY of these foods, it could be the difference between you losing 20 lbs quickly or you struggling with a weight loss plateau. It's that important to skip these so-called "healthy foods", so make sure to read this free report (your success depends on it). Download the report and find out what foods you MUST avoid in just a few seconds here:
 
==> NEVER eat these 8 foods (if you want a flat belly)
 
Helping you overcome your diet for faster fat loss,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

TT in the Eternal City of Rome Forever!

This morning in Rome I invented two new challenge workouts. I was stuck in a small hotel room with no equipment (for the 6th day in a row). Tomorrow will be another upper body pushup challenge, and maybe a pullup challenge if I can find a bar here at the villa where I am staying near Spolento, Italy.

Last night we kicked off a short visit to the eternal city (literally just 12 hours before leaving for Umbria). I did TT in Rome at the Colosseum. TT is Forever! And 10 Million Transformations is our goal.







Like

Graduate workout Punisher!

Today's Blacksmith Camp Graduation Workout from Trakai, Lithuania:
1) Spiderman Pushups - Max Reps
2) Total Body Extensions - 30 reps, 15 sec rest, 30 reps
3) Pushup Maximus - 20 seconds pushups, 10 sec "rest" in the top position, repeat 3 times
4) Punisher Maximus - 30 seconds work, 30 seconds "rest" in the bottom position, repeat 4 times
...
I didn't get a group workout photo, but here's a random photo of us randomly trying to do a random group photo. And then me explaining the fitness interwebz to Sean and Stacy, two of the attendees. Great times! Off to Rome tomorrow



[IMG]https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-xpa1/v/t1.0-9/10526149_10152626393239679_8405086395022565284_n.jpg?oh=9cafb9d77d30a6cbb06422edc9e5f63f&oe=546A2CD5&__gda__=1415343299_3216576b898692ca01bc3670adbca1b4[/IMG]




Today's Kickbutt Mindset Tip:
We are given a new day following each night so that we can choose to begin anew at ANY point in our lives. Change is a matter of CHOICE, not calendar." - Dan Kennedy

Stay strong and push on every day,

Craig Ballantyne, CTT

Short Burst Travel Workouts Through Germany and Lithuania

4-minute workout from the Frankfurt Airport yesterday. I had a few hours between flights and wanted to get moving, just like you do each morning.



Here's what I did.
1) Bodyweight Squats – 1 minute
2) Pushups – 1 minute (hold a push-up plank if you tire out)
3) Total Body Extensions – 1 minute
4) Mountain Climbers – 1 minute

Today's Morning Workout:

1) Prisoner Squats - 30 reps
2) Pushups - 20 reps
3) Crucifix Upper Back Isometric Tension Hold - 30 seconds
4) Mountain Climbers - 20 reps

5 rounds + BONUS set of 50 close-stance squats to finish.

Today's Kickbutt Mindset Tips:
Set big goals, create rock solid deadlines and get someone to hold you accountable to them. Your success rate will go through the roof with this system.


There must be repercussions, consequences, that you must face if you do not follow through. Do what you must do to force yourself to take action.


"Real regrets only come from not doing your best. Life's easy when you live it the hard way…and hard if you try to live it the easy way." – Kekich Credo #4

Identify solutions to the obstacles in your life. Eliminate the rationalizations that stop you from getting workouts done.


Keep on pushing on and NEVER give up on what is important to YOU,


Craig Ballantyne, CTT


PS -

Measure PROGRESS, not perfection. Understand you will never reach perfection...but you must celebrate your journey as you improve from point A to point B. Make each day better than your last.