TT Birthday Party Invite

Hey, I'd love for you to attend my 40th birthday party taking place next June at the 5th annual Turbulence Training Summit in San Diego.

 

You'll workout with me on Friday morning in our kick-off bootcamp session, followed by an incredible day of fitness seminars, nutrition and supplement giveaways, and The Big 40th Birthday Party Bash at night.

 

Then on Saturday morning, after you shake off the cobwebs from the night before, we'll keep on rocking with world-famous trainer Todd Durkin taking us through another High-Energy Bootcamp workout on the beach.

 

Here I am teaching a workout on the roof of the Hard Rock in San Diego.

 

That's Dan Long right in front of me, and Certified Turbulence Trainer, Noel Chelliah, from Malaysia, in the yellow t-shirt. We have TT Lifetime members and TT Trainers all over the world!

 

Then we'll end the weekend with awards for:

- TT Trainer of the Year => The 2014 TT Trainer was Lesa Gutenkunst of Pewaukee, Wisconsin

- TT Client of the Year => 2014's winner was my best friend, "J-Roc"

- TT Rookie Trainer of the Year => 2014 TT Rookie was Nestor Flores, a young man that took an 8-hour overnight bus ride just to attend the event!

 

Last year's guest speakers included the "inventor of Intermittent Fasting", Brad Pilon, as well as female fat loss expert, Rachel Cosgrove, and her husband, Men's Health magazine guru, Alwyn Cosgrove, and my good friends Jason Ferruggia and Bedros Keuilian.

 

Back at the 2013 TT Summit, I even had my mom in the audience, and perhaps next year she will be back...after all, it is my birthday (!)...and maybe we'll even sneak ol' Bally the Dog across the border from Canada!

 

It's going to be an amazing weekend.

 

You'll get to come and enjoy the entire fitness weekend and my 40th Birthday Bash for FREE as my guest, if...

 

a) You are a Certified TT Trainer

 

or

 

b) You are a TT Lifetime Member

 

Click here to become a TT Lifetime Member <= $200 discount ends soon

 

Looking forward to having a great time with you in San Diego.

 

Sincerely,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Do you know how long I've been a trainer?

 

For 20 years - half of my life - and over those two decades we've run over 20 TT Transformation Contests, given out over $150,000 in prizes to our winners, and had over 150 fitness experts become Certified Turbulence Trainers (from all over the world, too!). I hope that you'll join the TT Fitness Family this week and join me at my 40th Birthday Celebration next year.

 

It's going to be a BIG party!

 

Become a TT Lifetime Member here and change your life with TT

 

 

PPS - One last motivation quote for today...

 

Surround yourself with the right people, always. Cut the negativity. Get rid of the energy drainers. Stick to your schedule. Have clarity of purpose. Do what is right for you, your team, and your family. Never ever give up on what is important to you. You can - and WILL - do it. I believe in you.

 

See you soon.

Big bodyweight workout near the beach

Big bodyweight workout today. Lots of squats, pushups, lunges, pullups, handstand pushups, TRX Rows, and burpees. I split this up into a couple of circuits.

All done as the sun rose over the water near Clearwater, Florida.


Total Reps: 733
350 squats
200 pushups
80 bodyweight rows
35 Burpees
38 pullups
20 chinups
10 Handstand Pushups

Today's Kickbutt Mindset Tip:
No matter what happened yesterday, or on the weekend, today is a great day to get back on track to your big goals and dreams. Every step forward takes your farther away from the mistakes of yesterday. You can't change the past, but you can learn the lessons, move on, and get better today.

Surround yourself with the right people, always. Cut the negativity. Eliminate the energy drains. Stick to your schedule. Have clarity of purpose. Do what is right for you, your team, and your family.

Never ever give up on what is important to you. You can - and WILL - do it.

I believe in you,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 8285

10,000 Pushups

• 5317

3,000 Bodyweight Rows

• 1853

2,000 Pullups

• 456

1,500 Burpees

• 795

1,500 Chinups

• 515

333 Handstand Pushups

• 162

= 17,273/33,333 reps

20 more handstanders

Yesterday's lunch at Guppy's near the beach. Had some grouper and sauteed spinach. Then after a Delmonico steak dinner, we went and watched The Equalizer (one of those hilariously over-the-top violent movie).

It started with this quote worth sharing:

"The two most important days in your life are the day you are born and the day you find out why." - Mark Twain

Today's early AM humid south Florida workout was 5 rounds of a bodyweight circuit to hit these reps:

Pullups-56
Handstand Pushups-20
Squats-200
Rows-55
Pushups-100

That was followed by a quick swim. I'm off Sunday from workouts and Internet, and hope to deadlift Monday.

Like








Today's Kickbutt Mindset Tip:
"The person who says it cannot be done should not interrupt the person doing it." - ancient proverb #truth

Do the right planning, take the right actions, make the right decisions, & eliminate the wrong obstacles that tempt you into wrong behaviors

Push on and do it,

Craig Ballantyne, CTT

***

431 reps total...added to this...

12 week cumulative total:

15,000 Bodyweight Squats

• 7935 <= Crushed halfway in just 4 weeks!

10,000 Pushups

• 5117 <= Crushed halfway in just 4 weeks!

3,000 Bodyweight Rows

• 1773 <= Crushed halfway in just 4 weeks!

2,000 Pullups

• 418 <= Still so far behind!!!

1,500 Burpees

• 760 <= Crushed halfway in just 4 weeks!

1,500 Chinups

• 495 - Yikes!

333 Handstand Pushups

• 152

= 16,540/33,333 reps

only 90 left

Let's be honest. If you want to accomplish your BIG fat loss goals and dreams in 2014, there are really only 90 days left. That takes us right up to Christmas Eve (because who loses fat between Christmas & New Years?)...not Bally the Dog, that's for sure! It's treat time come Christmas.

 

If you want to finally lose fat, you need a complete blueprint for your workouts, including professional instruction on how to do them and my in-workout encouragement to stay motivated. That's what you get here:

 

Click here for the 90-day fat loss blueprint and videos <= sale ends today

 

Lack of a good program stops a lot of people, but so does lack of the right mindset. Here's what I need you to do:

 

Identify your fears, your temptations, and your obstacles. Create solutions and new habits for your life that will help you overcome these hurdles.

 

State your ONE big fat loss goal. Make it public. Get accountability. Identify two ways to overcome each of those obstacles.

 

Get back on track on move closer to your dreams and goals. You can do it. I believe in you.

 

Click here for your last chance at success in 2014 <= time to change

 

Finally, I just want to say...

 

No matter how your day is going you still have time to start a new, positive habit, to eliminate a temptation, to make your life easier, and to make your routines more effective. Stay strong and keep on pushing on, looking for every little way to make your life better.

 

Keep pushing to the end of 2014,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Here is one more quote that HIT home HARD on my TT FB page...

 

You can - and will - develop more control/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 BIG 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 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. Implement them every day.

 

You can do it. You CAN change. I believe in you. Let's go!

 

PPS - If they can do it, so can you!

 

Look at these amazing 84-day success stories with Turbulence Training... 

• Greg Lost 25 Pounds of Fat and 5 Inches Off His Waist with TT
• Joel Lost 20 Pounds of Fat With Turbulence Training 
• Melissa Lost 18 Pounds and 8% Body Fat to Get Into the BEST Shape of Her Life - AFTER Her 40th Birthday
  

That's a total of 63 pounds of fat loss by just THREE people using my legendary "TT" Turbulence Training TT program.

 

Click here to use the same program for amazing results

 

 

The Halfway There Workout

Two workouts to report today.

The first is from yesterday, where I collected 264 bodyweight reps at the legendary Powerhouse Gym in Tampa, Florida.

The workout was:

1A) Barbell Squats
1B) Box Jumps
1C) Pullups (64 total)
1D) Pushups (100 total)

(Also did 100 bodyweight squats in warm-up)

2A) Full Squat
2B) Good Morning

Read here to get a couple of modified workout versions of this one:
http://www.earlytorise.com/15-minute-fat-burning-tt-circuits/

The second workout was today's bodyweight session at my friend's house near Tampa. I looped a TRX around a palm tree for rows and added:

651 reps

250 squats
215 pushups
130 rows
56 burpees

Very happy to hit 60 straight pushups in one set, too.

And then I did 4 laps of the pool.

Not a strong swimmer, am I.

But I enjoyed the view.

Handstand pushups tomorrow, and pullups if I can find a ledge or bar.

Like

Today's Kickbutt Mindset Tip:
You must become the person you need to become in order to achieve the big goals and dreams that you want to achieve. You must do the right planning, take the right actions, make the right decisions, and eliminate the wrong obstacles that tempt you into wrong behaviors. Have a good attitude. Enjoy the journey. Look on the good side of things no matter what you are going through. Stay strong. It gets better.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:


915 reps from 2 workouts

350 squats
315 pushups
130 rows
64 pullups
56 burpees

15,000 Bodyweight Squats

• 7735 <= Crushed halfway in just 4 weeks!

10,000 Pushups

• 5017 <= Crushed halfway in just 4 weeks!

3,000 Bodyweight Rows

• 1718 <= Crushed halfway in just 4 weeks!

2,000 Pullups

• 362 <= Still so far behind!!!

1,500 Burpees

• 760 <= Crushed halfway in just 4 weeks!

1,500 Chinups

• 495 - Yikes!
  

333 Handstand Pushups

• 132

= 16,109/33,333 reps

Top 10 reasons to burn fat today

If you exercise a LOT and eat too little, I have GREAT news. It's time to end your frustration. The latest science proves that the 30-minute Turbulence Training (TT) workouts will work for everyone - men and women of every age and fitness level.

 

These new videos and workouts give you the exact blueprint that you need to finally lose your belly fat. And the workouts are on sale - but the 72% off discount ends tonight.

 

Here are the top 10.5 reasons (yep, there's a bonus reason!) that you need to get the TT workouts before this incredible offer expires tonight.

10) You will NEVER have to use a treadmill or elliptical again.
I have a simple question for you. Would you rather slave away on a treadmill for hours just to have your metabolism SHUT DOWN as soon as you stop?
Or would you rather do proven, metabolism-boosting, short workouts in the comfort of your own home? The 30-minute NO-cardio TT workouts have worked for over 150,000 of my readers all over the world, and they'll work for you too. Stop the slow-go, no results cardio. And switch to Turbulence Training instead. Here's why...
9) You will QUADRUPLE your post-exercise calorie burn
In a recent scientific study, Italian researchers compared a traditional 1-hour weight training workout against a 30-minute TT style workout.

The traditional weight training program boosted post-exercise metabolism by 98 calories. That's not bad, and it's better than slow-go cardio.

 

But the short, burst TT-style workout boosted post-exercise metabolism by over 450 calories! That's why you can workout LESS with Turbulence Training and get MORE results.

 

8) You get IMMEDIATE access to the follow-along Turbulence Training workouts with immediate online access

In addition to getting all of the workouts, workout journals, nutrition guide, and exercise descriptions in a manual, you'll also get full and immediate access to the follow-along Turbulence Training workout videos where you'll do every workout with me and my team of elite Turbulence Trainers.
Users are raving about how EASY it is to use.
"I did the intermediate A tonight first workout. I love the follow along video. I download it and put it on my ipad and it looks great." - Steve McCollum, new TT user, via Facebook
Get the Best. Workouts. Ever. <= $27 sale ends tonight
7) You can build muscle and burn fat at the SAME time
With TT, you'll build get lean and sexy (metabolism-boosting) muscle, build strength, work your abs harder than crunches, burn fat, and improve your fitness to get back in shape fast.
You will also notice a dramatic difference in your metabolism after just ONE workout, and your body will start changing in days. You'll sculpt your body and tone up trouble spots, all in just 30 minutes three times per week.

6) Burn HUNDREDS of Calories (even while you rest)

 

That's right, in less time than it takes to watch your favorite TV show, you'll be able to burn hundreds of calories (and burn hundreds more from the AFTERBURN while you watch those TV shows later).

With Turbulence Training, you'll increase your post-exercise calorie burn for up to 40 hours after exercise, burning hundreds of extra calories because you won't be doing long, slow go, boring cardio.
The Turbulence Training workouts have been used by over 150,000 clients and are based on the latest science, proving that you only need 3 short workouts of 30 minutes each week.
With Turbulence Training you're guaranteed to get the latest and greatest fat loss secrets that work better than outdated cardio plans from the 1980's.
5) Turbulence Training increases your fat-burning SUPER-Hormone by 450% for super-fast fat loss
Cardio doesn't do it. Yoga doesn't do it. Lifting pink dumbbells won't do it.
But Turbulence Training will.
Research shows that short, burst workouts (that you can do at home) increase your fat-burning super-hormone by 450%. This hormone helps you quickly lose stubborn belly fat and even gain lean muscle.
But this only happens with the right kind of short, burst workouts - like Turbulence Training - and does NOT happen with cardio.
4) It's Done-For-You Motivation
If you struggle to stick to a program, Turbulence Training will fix that thanks to the high-energy, motivating workout videos. You'll do each set and rep with me and my team of Certified Turbulence Trainers cheering you on - and going through every exercise and repetition with you.
You'll also be shown alternative exercises (in case you can't do something), plus how to make a workout easier or harder.
It will be like hiring me and my trainers to show up at your house - to take you through the fun, fast, and effective (and addictive) workouts that will FINALLY help you get the results you want - and deserve.
3) Turbulence Training is Faster than Cross-Fit or P90X

In a recent interview I did with Bob Harper, the trainer from the Biggest Loser, he said that he does Crossfit Olympic lifting 5-6 days per week. That's too much time! And the P90X DVD set asks you to train for an hour or more every day, six days per week. Again, too much time!

 

Tony Horton and Bob Harper are helping to change the world, BUT you do NOT need to exercise that much. In fact, too much exercise can hurt you and your fat burning hormones.

The Turbulence Training workouts are shorter, the results come faster, and you have a lower risk of hurting your joints when you train less.
Three short workouts of 30 minutes will give you the results you need.
Get the Best. Workouts. Ever. <= 72% off sale ends tonight
2) You can lose up to 30 pounds in just weeks!

A bold claim like that, that you can lose 10, 20, 30 pounds of belly fat or more in 3 short workouts per week requires proof. But we have lots of that at www.TransformationContest.com. We've had over 20  Transformation Contests where men and women from all over the world have used TT to lose up to 34 pounds and get ripped in just 12 weeks.

 

Contest winners get $1000 of my money just for doing that...and if you get Turbulence Training, you can enter our next current contest for free for your chance to win $1000 just for losing your belly fat. Unlike 99.9% of personal trainers in the world, I'm happy to put my money where my mouth is...I know that TT works better than everything else.

 

Not only do you get a 100%, 60-day, money-back guarantee, but you also have a chance to win big money just for transforming your body.

You won't see any other trainers making it this easy for you to take action and stay motivated.

1) The $27 Sale Ends Today

 

Turbulence Training gives you the complete fat burning solution. You'll get:

 

- More than 16 weeks of Workout programs

- Follow-Along Workout Videos

- A complete fat loss Nutrition Guide

- Exercise descriptions and alternative exercise suggestions

- Daily inspiration and motivation to take action and stick to it

- A chance to win $1000 just for losing your belly fat

- My guarantee that you'll love the program - Or you'll get your money back

 

It's that simple. These are the Best. Workouts. Ever.

 

Your fat loss is practically Done-For-You.

 

All you have to do is press play and burn fat. And if you take action today, you'll get ALL of this while saving over 70% off the regular retail price.

You're saving a TON of cash by not having to have a gym membership, a personal trainer, and the gas that you would have to buy to get to the gym.

Oh, and I mentioned there was a bonus, too!
The 10.5 BONUS Reason to Get Turbulence Training: Just added!

You also get five of the legendary "4-Minute Miracle NO-Equipment Bodyweight Workouts" that can be done ANYTIME, anywhere. These fat burners can be done when stuck in a hotel, at the in-laws, or at a park.
These also come with follow-along workout videos. This bonus alone is worth the small investment in Turbulence Training.
Get the Turbulence Training Workouts <= sale ends today

Don't waste another on long workouts, cardio, or gym memberships.

 

Take action today and finally achieve your 2014 goals,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Hurry, the sale expires TONIGHT at midnight.

I don't want you to miss out on this incredible fat burning deal.
Get Turbulence Training - Best. Workouts. Ever. <= sale ends tonight

And you have our 100%, 60-day, money-back Satisfaction-Guarantee.

 

I promise you will LOVE these workouts.

Best workout for fat loss

While doctors and so-called "fitness experts" tell you to use the "fat-burning zone", the TRUTH is that using slow-go cardio like jogging or the elliptical machine is USELESS for fat loss. There is NO good cardio for fat loss.

 

In the article at the link below you'll discover how short, at-home workouts are scientifically proven to give you SIX times faster fat-burning results than cardio:

 

This is the Best. Workout. Ever. for losing fat fast

You'll also see how researchers at East Tennessee State University compared these short, burst workouts against long, slow and boring cardio and found that the short workouts burned six times more fat.
 
There's no other way to say this...

=> This 30 minute workout is BETTER than 60 minutes of jogging
 
You can jog if you want. But don't expect it to help you lose fat. In fact, the Wall Street Journal even said that eating one of our favorite CHEAT foods is just as healthy as doing boring cardio. I know which one I'd choose!

 

Finish the year STRONG by just saying NO to cardio,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Did you make a DIET mistake this weekend?

 

If so, don't worry about it. And don't expect cardio too fix it, because cardio just doesn't work. 

 

Instead, please forgive yourself, learn from it, forget about it, and move on.

 

You can't change the past, so focus on the good that you can do today. Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today is another day, so get back on track on move closer to your dreams and goals. You can do it. I believe in you.

 

PPS - 9 out of 10 men and women are making this non-diet mistake...

 

...and are falling for the big fat cardio LIE.

But the truth is that scientific research has proven time and time again that slow cardio doesn't work for fat loss.

 

This includes jogging on treadmills and using the useless elliptical machine (Shape magazine reports that the elliptical overestimates your calorie burning by a whopping 42%!).

 

 The solution? Short, burst exercise sessions that you can do at home.

Get my proven fat loss workouts that you can at home <= 72% off sale

Turbulence Training takes only 30 minutes, three times per week. That's less time than it takes to watch your favorite movie. And these workouts don't require a lot of space or expensive machines.

My Turbulence Training workouts have been featured in Men's Health, Women's Health, and Prevention magazines for over 12 years now, and they come with follow-along workout videos you can watch at home. The videos show you perfect form and intensity on every exercise, from beginner to advanced, and give you exercise alternatives if needed.

 

One woman, Jenelle Ford, used Turbulence Training to lose 28 pounds in 12 weeks and won $1000 my TT Transformation Contest.

Please note that she didn't do any boring cardio.

Instead, she used the #1 at-home NO-cardio, 30-minute fat burning workout in the world. It works, and it's proven by science AND by real people getting real results. Just look at the incredible success stories from men and women of all ages on my website.

Get Turbulence Training here <= used by over 151,000 people to lose fat

 

But hurry, the "Last Chance for 2014" sale ends soon, and so does the discount giving you these workouts for 72% off the full retail value.

 

PPS - Don't miss tomorrow's email on the #1 way to boost calorie burning.

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

701 reps plus deadlifts

It's almost time to hit the road again. I've been home for a week, after all, and I really miss the airport line-ups, security, and hanging out with strangers for a few hours in a long metal tube. ;)

Tomorrow is my last day on the farm and then I'm off to Toronto. On Thursday I head to Tampa to visit my friend Joel Marion. We are working on a new secret project and I have some great new metabolic garage gym workouts that I need to deliver. It's not the same when you just send the workouts in the mail, you know. It's much better to deliver them in person!

I can't wait to see the massive Marion clan (his wife, kids, in-laws...it makes for some great 15 people dinners). I'll be back there in November for my second American Thanksgiving before heading to Denver for our 3rd annual Toys for Tots celebration. This is the biggest deal of the year for me. You can read more about it here:
- http://www.earlytorise.com/how-you-helped-santa-save-christmas/

This morning it was off to the gym for a barbell workout. I slept poorly on Saturday night but this morning I was well rested. Unfortunately I ate too much before the workout of heavy deadlifts. By the time it ended I was okay, and was able to finish with some burpees.

Warmup of squats and pushups and rows

1A) Trap Bar Deadlift
1B) Box Jump

2A) DB Chest Press
2B) Pullups
2C) Leg Curls

3A) Burpees
3B) Pushups
3C) Rows

Total Reps added to 33,333 = 701

Squats - 300
Pushups - 225
Burpees - 75
Pullups - 61
Rows - 40

Today's Kickbutt Mindset Tips:

Step-Up. Commit to fixing the big obstacles in your life today. You can't be satisfied with mediocrity when excellence is within your reach. Make the call, do the work, pay the price.
 
Identify the biggest temptations and vices in your days that suck time and energy from your life. First, make a plan to remove them. Second, come up with two solutions for each if they cannot be eliminated. Third, get accountability from a friend to help you overcome the situations in life where the spirit is willing but the flesh is weak. Stay strong.

Never give up on what is important to YOU!

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 6985

10,000 Pushups

• 4302

3,000 Bodyweight Rows

• 1488

2,000 Pullups

• 298

1,500 Burpees

• 604

1,500 Chinups

• 495

333 Handstand Pushups

• 120

= 14,182/33,333 reps

Move on!

As a fat loss expert, it's not very often that I come across a scientific-based method that can quickly target lower belly and stomach fat. That's why I wanted to make sure you saw this new approach that takes only 12 minutes.

At the link below, my dear friends and America's "Most-Fit" Health & Fitness Pros, Shaun and Karen Hadsall give you a simple - and short - blueprint for QUICKLY targeting lower abdomen and belly fat. You'll get an easy-to-use 7 day protocol that removes stubborn fat faster than ever...

=> 7-day Step-by-Step Plan to QUICKLY burn off lower belly fat

Yes, you heard it right. In only SEVEN short days you can lose significant amounts of lower belly-fat with Shaun and Karen's powerful techniques. And it focuses on specifically targeting what's been termed "stubborn fat".

Best of all, ANY person of ANY age can apply these techniques!

 

You can change at any age starting today,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - How to stop negative thinking...

 

You cannot change the past. Let it go. Learn the lessons. Apply them to your always improving daily routines and your future better behaviors. Move on from mistakes. Leave them behind. Do not waste time or energy in regret.

 

Control what you can (right now). Cope with what you can't control (the consequences of past actions). Concentrate on what counts (making right decisions every moment going forward).

 

Forgive yourself for the mistakes of the past and smile at past struggles. They are what have made you the stronger person that you are today. Keep on pushing on, positively. Persevere on what is important to you .

 

You are getting closer - and better - and stronger - everyday. 

 

Use this information to keep the momentum going this week

 

 

4000 pushups and a day off

Enjoying a relaxing weekend out on the farm. Tomorrow will be an "off from everything" day, meaning no training, no internet, and no cell phone. Looking forward to it.

Today I did a quality bodyweight training session, focusing on handstand pushups. On Monday I'll focus on burpees and pull-ups.

Some milestones were achieved. I cross the 4,000 pushup mark.

I crossed the 33% mark for Handstand pushups.

It looks like Pullups are the only exercise that are really far behind, but that should be something I can make up. I'll start my catch-up protocol on Monday and put more emphasis on those over rows and chins.

Saturday's Total Reps: 304

101 pushups
100 squats
85 rows
18 handstand pushups

*
And congrats to long-time TT Member, John Magovern!

[200K Fan Contest Winners!!!]

Thank you to everyone who submitted an entry! Now, to announce the Prize Winners of the 200K Fan Contest...

10, 9, 8th place prize winners - Nathan Meece, Angela Fogarty, Rayven Michelle

7, 6, 5th place prize winners – John Magovern, Abe Chaukla, Ainslie Berg

4, 3, 2nd place prize winners – Femi Sasona, Richel Mayberry, Maribel Hernandez Vital

1st place prize winner! – David Spillett

Winners – please contact Lesa at TurbulenceTrainingHelp@gmail.com

Lesa will get you access to your prizes. Thanks!

***

Today's Kickbutt Mindset Tip:
No matter the struggles, dips, or obstacles in your way, you must never stop pursuing what is important to you. Always keep moving ahead. Take time today to recover and refresh your energy levels, and renew your commitment to the matters that matter to you. Stay strong and keep on pushing on!

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 6685

10,000 Pushups

• 4077

3,000 Bodyweight Rows

• 1448

2,000 Pullups

• 237

1,500 Burpees

• 529

1,500 Chinups

• 495

333 Handstand Pushups

• 120

= 13,481/33,333 reps

squats and bodyweight moves

Time for another trip back to the gym. It was a barbell squat day, along with some decent bw numbers added to the challenge.

Warmup of bw squats and pushups

1A) Squat
1B) Box Jump
1C) Pushups
1D) Chinups

2A) Full squats
2B) Good Morning
2C) Chin-ups

Total bodyweight reps: 251

101 pushups
100 squats
50 chinups

Tomorrow or Sunday will be off...and the other day will focus on handstand pushups, rows, and burpees.


Today's Kickbutt Mindset Tip:
"Discipline and freedom are not mutually exclusive but mutually dependent because otherwise, you'd sink into chaos." – Paulo Coelho

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 6585

10,000 Pushups

• 3976

3,000 Bodyweight Rows

• 1363

2,000 Pullups

• 237

1,500 Burpees

• 529

1,500 Chinups

• 495

333 Handstand Pushups

• 102

= 13,177/33,333 reps

Hero drives my bodyweight challenge

He was my hero. I was just a 5 year old kid when this "Superman" came to town. And to this day his story still brings a tear to my eye. What he achieved, against the obstacles he overcame, makes almost everything we struggle with seem so inconsequential in comparison.


His story below, but first, I have three questions for you.


The answers determines your future.


What are your real limits?
What beliefs do you have about yourself?
What limits are you setting on yourself because you are thinking too small?


Most people put up walls in their minds, blocking them from success.
But my childhood hero, Terry Fox, refused to do this.In his early 20′s, Terry, stricken with cancer that had already claimed his right leg, set out on a cross-Canada marathon of hope.


The year was 1980. I was only 5 years old at the time, but it left an impact on me that still drives me to this day.


Terry began his marathon of hope long before fundraising runs became popular. His goal was to run across Canada, raising money for cancer research. And he started with just himself and a buddy in a van.


He ran through snow and ice in Quebec, where he was nearly – and literally – run off the road by drivers that were angry at him for being there. No one understood what he was doing. To them, he was just some dumb kid risking death running on the side of a highway.

He ran those first few weeks of his marathon of hope – with no hope from anyone else. Even his buddy, the van driver, doubted the mission.Yet Terry ran a marathon each and every single day – on one leg.


On one leg!

The fact that he ran a marathon a day, every day, is driving me during the 33,333 bodyweight challenge.

Each rep is like each step, eating up the road, putting another piece of the marathon behind me.

Today was another 606 rep chunk out of the big elephant.

250 pushups
200 squats
101 rows
55 burpees

Some of the squats and pushups were done first as a warmup, and then I went for an all out set of pushups.

The result was 56 reps.

Of all the movements and body parts that have benefited the most from the 33,333 rep challenge, it has to be my shoulders, chest, pushups, and even my bench press. I'm pleasantly surprised. I was worried my shoulders would get sore or even injured, but that has not been the case. The shoulder joint seems to be strengthened. It's been interesting.

But I need to step it up on the number of chin-ups and pullups I do over the next 9 weeks.

Today's Kickbutt Mindset Tip:
Progress comes – in spurts – and it is your passion that gets you through the dips. So always believe in yourself and never, ever, ever, EVER give up. That's what you must do.

Let this photo be a reminder for all of us to have great gratitude for the easy lives we live, and inspiration to stay true to our convictions, to focus on what matters, to concentrate on what counts, and do what is right.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 6485

10,000 Pushups

• 3875

3,000 Bodyweight Rows

• 1363

2,000 Pullups

• 237

1,500 Burpees

• 529

1,500 Chinups

• 445

333 Handstand Pushups

• 102

= 12,926/33,333 reps

Handstands in the Garage

Today's Workout was an early one in the garage.

It was simple, and a bit random, with the purpose of adding more reps to the 33,333 challenge.

Totals were:

300 bodyweight squats, 50 decline pushups, 50 elevated pushups, 18 handstand pushups, 100 bodyweight rows, 75 ab wheel rollouts (although the rollouts don't count towards the 33,333, of course).

518 reps.

Then a FB Fitness QnA.

Q: I'm in week 3 on the Intermediate TT workout and I'm still using modifications on some of the exercises such as the decline pushups and stability ball jackknife. I'm still doing regular pushups or even on my knees by the end of the workout. Is moving to the advanced workouts in 2weeks recommended or continue a little longer with Intermediate until I can get by without modifications? - Doug Baker

Answer:
It's okay to move on if you can handle the rest of the workout. Let me know how the next phase goes. Thanks!

Q: Do you have calorie recommendations for fat loss/maintenance? - Andrea Dedmon

Answer:
I have a simple 3 step nutrition plan that I ask all of my clients to follow, and it is a guaranteed way to start losing weight. In step one, I have them all use the website called Fitday.com to estimate their calorie intake. You will enter your foods that you eat and it will tell you how many calories, protein, carbohydrate and fat you are eating.

Once you know how many calories you are eating, there are two things you can do. You must improve the quality of your diet and decrease the quantity. That's a fancy way of saying you will lose weight if you eat less. But more importantly, you need to get rid of foods like breads, donuts, candy bars, sodas, and other processed carbohydrates and replace those calories with fruits, vegetables, nuts and protein. By simply doing this you will eat fewer calories and burn fat. That alone can help someone lose 20 pounds in 6 months, but since you want to lose weight faster, you'll need to cut your calories as well. Start by decreasing your calorie intake by 10% under what you need to eat.

Making these changes can help you lose 5 pounds in one week, and you might even lose 20 pounds in 8 weeks. Changing your diet is that effective and fast.

Today's Kickbutt Mindset Tip:
Control your nights. Win your mornings. Own your days. Done six days per week over the course of the year gives you a record of 300 wins. With those 300 wins you can practically move heaven and earth.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 6285

10,000 Pushups

• 3625

3,000 Bodyweight Rows

• 1262

2,000 Pullups

• 237

1,500 Burpees

• 474

1,500 Chinups

• 445

333 Handstand Pushups

• 102

= 12,320/33,333 reps

Push and Pull back in Canadia

Back to barbell workouts in Canadia. I had a smooth trip home from Vegas yesterday, and arrived at the ol' farm at 9pm. Fell asleep by 10pm, and was in the gym this morning by 10am for a deadlift session.

100 squats and 100 pushups in the warmup

1A) Trap Bar Deadlift
1B) Box Jumps
1C) Bench Press - performance was up even though I did heavy db presses and lots of pushups yesterday...all these pushups are making a difference

2A) Chin-ups - 44 reps total
2B) Leg Curls

That's it. 244 reps to add to the 33,333 program.

And make sure you enter the 200K FAN CONTEST at www.turbulencetrainingfanpage.com


Go there to answer this question...
What made you decide to try Turbulence Training?









Today's Kickbutt Mindset Tip:
Identify the biggest temptations and vices in your days that suck time and energy from your life. First, make a plan to remove them. Second, come up with two solutions for each if they cannot be eliminated. Third, get accountability from a friend to help you overcome the situations in life where the spirit is willing but the flesh is weak. Stay strong, my friend, and keep on pushing on. Never give up on what is important to YOU!

Pushing and pulling,

Craig Ballantyne, CTT

Hopefully Home from Vegas Today

Well yesterday through a wrench in my plans. When I checked my flight status, it showed an 8 hour delay.

What?

Surely something's wrong.

I called my travel agent.

"Yep, a mechanical problem with the plane has pushed the flight back. You won't get into Toronto until 3am."

Uh, no thanks. That's when I get up!

So I decided to stay an extra day in Vegas, and it worked out well because I finished a LOT of important projects and got a great head start on the week...today I'll get back to Toronto and tonight, if everything goes okay, I'll be at the farm by 9pm. I have several big interviews this week so I need to be well prepared.

That meant I will need to postpone my deadlift workout until Tuesday. Today I did a short bodyweight session to add to the 33,333 challenge.

100 squats
101 pushups
9 handstand pushups

While I was gone from Canada it looks like someone was busy this weekend. I hope he doesn't eat all the beets! What will YOUR nutrition be like today?

Today's Kickbutt Mindset Tip:
Progress comes – in spurts – and it is your passion that gets you through the dips. So always believe in yourself and never, ever, ever, EVER give up. That's what you must do.

Also...

Every day you should think big, have gratitude and celebrate your achievements. That's how you keep the momentum going and make big changes in your life. Find out how I do this in 5 minutes per day with my lil' black book
- www.EarlyToRise.com/journal

Stay strong and push on,

Craig Ballantyne, CTT

Last Workout in Vegas

Finished up one last quick and sweaty bodyweight workout in Vegas before it was time to head off to the airport.

A classic Vegas 555 workout of 555 bodyweight reps from:

Squat 325 reps
Pushup 130 reps
Burpee 80 reps
Chin 10 reps
Row 10 reps

This was well fueled by last night's big dinner at Joe's Stone Crab over in Caeser's Palace. Bedros and I always try to get in a visit to the Las Vegas or Miami location when we are holding seminars. Good times.

Back to the gym tomorrow with a Deadlift workout. This will be my first one in a long time. I'll be enjoying a 10 day visit to the farm (with a couple of days in Toronto as well) before heading down to see Joel Marion in Florida.

BTW, it looks like I'm 1/3 of the way to my 33,333 goal in total reps, with a few (squats, pushups) ahead of the plan. Time to do more handstand pushups...although they are inconvenient (tough to do in a hotel room). This will be a handstand sprint to the finish!

Today's Kickbutt Mindset Tip:
"Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein

Move on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 5785

10,000 Pushups

• 3324

3,000 Bodyweight Rows

• 1162

2,000 Pullups

• 237

1,500 Burpees

• 474

1,500 Chinups

• 401

333 Handstand Pushups

• 75

= 11,348/33,333 reps

Vegas Walk and Workout Part 3

Last night's dinner was a great time with Jon & Andrea Benson, Jason Ferruggia, Bedros Keuilian, and Mikey "NY Strip pansteak for dinner" Whitfield. I had a big pork chop, a highly underrated steakhouse meal.

Earlier in the day ol' Jay Ferruggia went for our annual walk up and down the Vegas strip. We caught up on his training, his podcast, his 8-week long 40th birthday party celebration, and his BIG plans for Renegade Breakthrough events next year. The man is unstoppable. But not normal, despite his claim.

This morning I hit a great 6am Vegas workout in the decent Monte Carlo gym:

Added to the 33,333 Challenge were 415 reps from:

64 burpees
150 pushups
100 bodyweight rows
100 squats
1 handstand pushup

Tomorrow is a travel/rest day.

Today's Kickbutt Mindset Tip:
It's your life. You can't give up control or progress towards your goals because of peer pressure. Stay strong. Get stronger.

Own your days.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats

• 5460

10,000 Pushups

• 3194

3,000 Bodyweight Rows

• 1152

2,000 Pullups

• 237

1,500 Burpees

• 394

1,500 Chinups

• 391

333 Handstand Pushups

• 75

= 10,793/33,333 reps

500 reps and 1000 calories in Vegas Day 2

Last night my buddy Jason Ferruggia arrived into Vegas. So he, Bedros, and myself went to Jean Georges Steakhouse in Aria. It's a great restaurant, but never busy, because I don't think anyone knows it is there. It's hidden up on Level 2 of Aria. The restaurants beside are always empty, too.

But...

The food is great. Big B went with the Armenian-Moscow-Mule-Pretzel-Bread approach to eating 1000 calories before dinner. The man loves his big dinners. As do I. We ordered a couple of shrimp appetizers (surprisingly, bacon-wrapped shrimp tastes good!), a tuna tartar, and some greens. Then some steaks for them while I had sea bass, and an oddly salt-crusted baked potato. Sides of spinach, brussel sprouts, and bone marrow also hit the scene...but I skipped the bone marrow.

That meal powered my morning Bodyweight Pull Session. Total reps covered for the 33,333 rep challenge were:

500 reps

225 squats
131 pushups
52 pullups
48 chinups
32 bodyweight rows
12 handstand pushups

Good times.

Here are a couple of photos from Gordon Ramsay Steak:

The amazing meat cart

Today's Kickbutt Mindset Tip:
You have no valid excuse for not taking action. It's time to step up and leave your comfort zone. Quit hiding. The world needs the BIG you.

Craig Ballantyne, CTT

Paleo Chicken Chili Recipe

If you've ever struggled with a diet...I'm willing to bet BOREDOM was a big reason that it failed you. It's not your fault almost all diets suck.

 

You see, it's easy to get into a rut and start eating the same thing over and over... feel frustrated... and then give up. 

 

This is even true with the Paleo Diet--easily the hottest diet in the world right now--because it limits nearly all processed foods. 

 

But you can finally get all the amazing benefits of eating Paleo--including faster fat burning, glowing  skin, unlimited energy, muscle tone, better mood and more--without EVER getting bored.

How? I'm glad you asked! Check out this page: 

 

The PaleoHacks Paleo Cookbook <-- CLICK HERE

 

This diet solution instantly helps you eliminate the #1 roadblock that stops many people from using - or sticking to - a fat burning Paleo diet... 

 

On that page, you'll read some GREAT news...including how there's actually an ENDLESS variety of rich, mouth-watering Paleo meals you can eat...

 

But that's ONLY true if you have the right recipes and food prep skills... which you'll get inside this new cookbook. So check it out. 

 

I'm good friends with David, Clark (we did an AWESOME podcast!), and the guys who run that Paleo community and helped put this book together--I assure you, they are the real deal and this book truly delivers. 

 

In fact, let me share a delicious recipe I had recently and found in the book.  

 

It's so good you could - and might want to - eat this for breakfast, lunch, and dinner. Seriously. Here it is:

 

Marinara Chili

 

Ingredients:

 

1 Tablespoon raw, certified organic, extra virgin coconut oil

2 Pounds ground beef (or other ground meat of choice)

1 Organic onion, chopped

2-3 cloves organic garlic

1 jar of organic Marinara sauce  (or make it yourself)

Diced organic tomatoes

2.5 teaspoons organic cumin

2-3 teaspoons organic chili powder

1-2 teaspoons organic thyme leaves

2 teaspoons Celtic sea salt

A couple of Serrano peppers (or jalapenos, or Anaheim peppers)

 

Steps:

 

1. Sauté onions & garlic until they are browned

 

2. Add the meat, chili powder, thyme, and cumin

 

3. Stir mixture in pan or pot

 

4. Pour in marinara sauce, add tomatoes, peppers, and salt. Mix.

 

5. Simmer for at least an hour

 

This chili is delicious - some tips:

 

1. I like adding in more salt, I've found the saltier it is the better it tastes. But that's just me.

2. I like putting the Serrano peppers in a food processor to almost puree them, and then mix them in. Tastes amazing.

3. We use Marinara sauce instead of salsa - we were experimenting one day and it was amazing. Haven't gone back.

 

If you ever want to impress someone - this is the recipe to use.

 

Don't like Chili? Or just want more ideas? 

 

I've got just the thing.  

 

Want 120+ mouth-watering Paleo recipes? Click here.

 

Talk soon, 

Craig Ballantyne, CTT
Certified Turbulence Trainer

LV Meathead and Bodyweight Workout

Had a great day in Vegas. Met up with an old friend who is the GM of the new Michael Jackson Cirque show. We went for sushi. It was okay. Years ago I went way off the strip with Mike Geary and Jimmy "Vegas" Sweeney to a small sushi joint. It was amazing. Jimmy is a sushi freak. I'll have to ask him for the name of the place.

Starting tonight we have four big dinners out.

Tonight - Gordon Ramsay Steak
Thursday - Jean Georges Steakhouse at Aria <= I'll get fish
Friday - Brand steakhouse <= probably get chicken or fish
Saturday - Joe's Stone Crab <= looking forward to this the most

As you know, Las Vegas has an incredible number of restaurants and shows. I might actually come here for a vacation some day!

But for now, it's off to work with trainers and help them reach more people.

This morning's workout was an upper body meathead 33,333 workout combo that went like this:

Squat and pushup warm-up

1A) Chins
1B) Elevated Pushups
1C) Bodyweight Rows

2A) DB Press
2B) DB Row

3A) Pullup
3B) Handstand Pushup

I wanted to do more...but a voice in the back of my head said, "Remember Kenny Rogers' advice:

"You got to know when to hold 'em,

know when to fold 'em,

know when to walk away,

know when to run."

Following that advice, I now quit while I'm ahead.

I don't do that extra set.

I don't push to failure.

I train smart.

I stop after a great set.

That's how I avoid the tweaks and pains of my youth.

Today's Kickbutt Mindset Tips:
If you are waiting for a sign, this is it. I give you permission to take action today. Just start. 5 minutes today. Whatever it is you are trying to improve, give it 5 minutes each day this week. Next week,10 minutes. You can do it. What are you afraid of?

Nothing,

Craig Ballantyne, CTT

PS - It's your life. You can't give up control or progress towards your goals because of peer pressure. Stay strong. Get stronger. Own your days.

14-day plan to lose fat fast

What's the BEST way to lose weight? I get this question all the time on our TT Facebook page (where we are coming up quickly on 200,000 Likes!).

 

Too many people think they should do cardio. But that's WRONG. 

 

You should use diet and short, burst workouts, like the ones I give you, such as tomorrow's 7-Minute Lucky-7 Workout. I just did this 'themed' workout here in Las Vegas this morning, and you'll get the full details - stay tuned.

 

Now here's another common question:

 

Should you lose weight slowly or quickly -- what's more effective?

Most people teach people to lose 1-2 pounds per week, and stabilize their weight over time, leading to more permanent results.  This is what they are taught in school, and what makes logical sense to them.  Slow and steady wins the race, right?

WRONG.

Be careful with this advice -- over the last 8 years, training tens of thousands of clients both in person and online, and developing a world-class network of health professionals, Dr. Kareem's learned that 1-2 pounds/week can be effective... but there's a better and more promising way to lose weight.

 

When you have 'sprint' periods and 'rest' periods for weight loss, we can accelerate results.  In doing so, quick results produce higher levels of motivation in our clients, and our likelihood of producing long-term results go way UP.  Weight loss becomes sustainable when we don't have to diet or exercise intensely for months and months at a time.

Kareem, or "Dr. K." as all of us friends were calling him last weekend at the big fitness event in Texas, has figured out a way to speed up weight loss and fat burning in just 14 days. It's all laid out for you here in this article:

14 Days to Looking 10 POUNDS Lighter <--- Step-by-Step Plan

Get Lucky and lose fat faster,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - My 15-day road trip ends on...

 

...Sunday. But today is another big fitness conference here in Las Vegas. I'll be hanging out with my good friends, Bedros Keuilian, Jay Ferruggia, Mikey Whitfield, Kate Vidulich, Dani Woodrum, Jon & Andrea Benson, and 45 other trainers and nutritionists from around the world.

 

But even when I'm in Vegas, I stick to my super-healthy diet and exercise program...after all, I'm 40 years old and I spent way too many years going out to nightclubs in my 20's. I'm done with that. So these days I do what is right for my BIG goals and dreams. I know what's worth it, and what's not, and I live according to the Right Decisions for me and my family (including my TT Family - that includes you!)

 

I suggest you do the same. Consider this...

 

Imagine yourself a year from now. What chances will you regret not taking? What opportunities will you regret having turned down? Certain sacrifices are worth it. I wish upon you the wisdom to know which ones are right.

 

If you want to lose fat and improve your health, start with this:

 

14 Days to Looking 10 POUNDS Lighter <--- Step-by-Step Plan

 

Never give up on what is important to you.

 

Keep on pushing on!

Vegas Shenanigans Part 1

Shenanigans, albeit goofy ones, have already occurred on my trip to Vegas.

Last night at midnight I woke up and had to go to the lil' boys room. I tried to roll out of bed, but you know how hotel bed sheets are often tucked into the corners tighter than a nuns bun?

Well, my legs got caught and I literally fell out of bad, landing awkwardly in a split squat stance, with head just inches to the right of a marble nightstand.

That could have been messy...Like yesterday's travel. My cab ride from Lakeway to the Austin airport started awesome. I fell asleep. I love sleeping in cars. It's one of my favorite things in the world.

My flight to Houston was great. But then we had an hour delay on the tarmac waiting for people to board with connections - which was cool, because otherwise their day would have been rhuined.

Got into Vegas a little late, and went through the most epic of all taxi lineups, several hundred people deep.

One day I will start using Uber.

As soon I download the first app - ever - for my phone.

And that won't happen soon.

Then I had a great taxi driver. We went to Whole Foods first, where I stocked up on fruits, vegetables, smoked salmon, nuts, nut butters, Epic Bars, water, and coconut butter.

And yes, I had an empty mini-fridge waiting in my room.

We had a good chat, I congratulated him on quitting smoking and gave him some bodyweight workout tips, as well as how to best use his dumbbells at home. Good times. I always appreciate it when the cab drivers are happy to wait as I grocery shop.

Finally I arrived at the Monte Carlo. Watched a little football, used my gratitude journal, and called it a night (8:30 local time, 11:30pm back on the East Coast).

Aside from my falling-out-of-bed experience, and my regularly weird dreams, it was a good sleep.

I was excited to hit the gym in the morning, because Monte Carlo has a free standing squat rack and bench press.

Pardon me, they HAD a free standing squat rack and bench press.

No more.

I understand. It's likely for Liability reasons.

I made the best of what was there...squatting in a Smith machine and doing lots of bodyweight exercises, too.

Next up I have lunch with a high school friend that runs one of the Cirque shows here. He's a relaxed Canadian but Vegas insider at the same time. Should be good for some stories over sushi.

Tomorrow I'll hit a heavy dumbbell chest press workout. Looking forward to it. And then I believe we have reservations at Cut steakhouse.

Today's Kickbutt Mindset Tip:
Most people want you to remain in your comfort zone. They resist and hate change. They believe they are stuck and want you to remain stuck with them. You must not harbor any bitterness or resentment against those that try to hold you back. They know not what they do. Stay strong and never give up on what is important to you...even if that means a big step out of your comfort zone.

Keep on pushing on,

Craig Ballantyne, CTT

PS - You cannot change the past. Let it go. Learn the lessons. Apply them to your always improving daily routines and your future better behaviors. Move on from mistakes. Leave them behind. Do not waste time or energy in regret. Control what you can (right now). Cope with what you can't control (the consequences of past actions). Concentrate on what counts (making right decisions every moment going forward). Forgive yourself for the mistakes of the past and smile at past struggles. They are what have made you the stronger person that you are today. Keep on pushing on, positively. Persevere on what is important to you. You are getting closer – and better – and stronger – everyday. Have an amazing and positive and POWERFUL weekend! Spend time with people that are important to you, and spend time doing what really matters in your life.

5 snacks NEVER to eat

Snacking can be good, but done wrong with these 5 snack food disasters, snacking can ruin your diet and make you fatter. Get these snack foods out of your daily diet and use the guilt-free alternatives I give you instead.

#1 - Avoid The Addictive Snack in a Bag: Trail Mix

Our first snack is delicious and so easily addicting. But did you know that a single cup of your favorite trail mix filled with salty peanuts, chocolate, dried fruit, and oats could deliver a super fattening wallop of over 700 calories? It would take you over an hour of hiking to burn that off, and that's IF you can limit your snacking to just a cup.

Worse, store-bought brands add in sneaky extra calories in the form of added sugar, increasing your insulin levels and shutting off your fat burning hormones. Use this homemade, high-protein version instead.

Mix one ounce of raw almonds or walnuts with three tablespoons of raw cacao nibs and three tablespoons of unsweetened coconut flakes.

The healthy fats, fiber, and protein from these three all-natural ingredients will keep you full and mentally alert for hours. Plus, your hands won't be sticky-icky or oily from the added sugar and trans-fats found in commercial bags of trail mix.

#2 - Avoid The Diet Fraud: Packaged Cereals

We grew up being told that packaged cereals are part of a complete breakfast and a great snack (that's what we get for listening to a cartoon tiger!).

 

However, most cereals are full of processed grains and added sugar, and these ingredients will not only make you feel sluggish, but they also increase your insulin levels, making you fatter and hungrier. Plus, cereals are often high in sodium and leave you puffy and bloated.

Swap out the grains and get rid of the cereal. Replace your traditional cereal with this new-school fat burning recipe.

Mix one cup of plain Greek Yogurt, one scoop of chocolate whey protein, one ounce of raw almonds or walnuts, and a tablespoon of natural almond butter (make sure the almond butter is not sweetened with "cane syrup" or "cane juice").

You'll be satisfied and mentally alert for hours. Plus, you can even have this snack BEFORE bed as the protein could help you sleep better.

#3 - Avoid the Calorie Bomb in a Wrapper: Energy Bars

"Mmmmm, that granola bar filled me up," said NO ONE ever.

Energy bars are dangerous, high-sugar calorie bombs that will wreck your diet while leaving you hungry for more at the same time. These little snacks are filled with sugar, processed grains, and at best, a cheap, ineffective protein source like soy protein or brown rice (also, watch out for "brown rice syrup", another sugar sweetener!).

Energy bars do NOT fill you up and because they are so sweet, they make you want to eat a second one, further destroying your diet. Do not eat energy bars, ever, not even the fancy new fruit'n'nut versions that are still too sweet and loaded with sugar.

Instead of energy bars, eat a protein bar instead. The best protein bars that use quality protein sources are available from BioTrust.com or EpicBar.com.

#4 - Avoid the Starbucks Diet Disaster: Flavored Coffee!

There is a right way and a very, very wrong way to enjoy a mid-morning coffee break. In the diet disaster version, you can get over 400 calories of sugar & fat from your coffee.

A Starbucks Caramel Frappuccino Blended Beverage contains a whopping 410 calories, with 140 calories from fat and a gut-busting 64 grams of sugar. That's TWICE as much sugar as a can of Red Bull. Even a large Starbucks latte with whole milk will set you back 300 calories and 15 grams of fat.

Stop the Starbucks Sugar Rush and switch to black coffee (just 5 calories per cup). Better yet, replace some of your coffee (you don't have to replace all of it) with Green Tea.

#5 - Avoid the 2nd Sugar-Rush Diet Disaster: Bottled Smoothies

Like coffee, smoothies can be done right, or you can fall into the smoothie trap set by Jamba Juice and Odwalla and end up consuming more calories from a so-called "healthy smoothie" than you'd get from eating a Big Mac.

High-calorie smoothies are filled with sugar in the form of hidden syrups and added juice, guaranteed to put you into a sugar coma and leave you sluggish for hours. Avoid pre-made smoothies because they will always contain hidden ingredients. Try this recipe at home instead:

The Ballantyne Blender Drink

• 8 oz water
• 4 ice cubes
• 1 scoop protein powder (BioTrust whey protein or Paleo Protein)
• 2 handfuls baby spinach (you can't taste it, trust me!)
• 1 teaspoon Athletic Greens or other greens powder
• ¼ cup frozen blueberries or raspberries or cherries
• ½ banana or ½ an avocado

That will keep you full for hours and mentally alert all morning long. 

 

Use this on your new 14-day diet plan here

 

Get healthy and sexy with a quick diet,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

 

One more bodyweight workout

Finished up one more bodyweight workout in Austin.

Now it's time to head to the airport and end up in Vegas a few hours later. I'll be there for almost a full week...might be my longest stint in Vegas ever, and I'm going to make it my healthiest, too. As soon as I land I'll head to Whole Foods to stock up on the healthy foods to get me through the week, such as:
- spinach
- broccoli
- smoked salmon
- walnuts, pecans, macadamia nuts
- apples
- oranges
- grapefruit
- pineapple

Today's Workout included the following for my 33,333 challenge:
200 squats
101 pushups
50 chinups
10 handstand pushups (neck is feeling better!)
50 bodyweight rows

Your Monday morning 4-minute workout
- http://www.earlytorise.com/workouts-of-the-day/hwr-2010-4-minute-bodyweight-workout/


Today's Kickbutt Mindset Tip:

Most people want you to remain in your comfort zone. They resist and hate change. They believe they are stuck and want you to remain stuck with them. You must not harbor any bitterness or resentment against those that try to hold you back. They know not what they do. Stay strong and never give up on what is important to you...even if that means a big step out of your comfort zone. Keep on pushing on.

Craig Ballantyne, CTT

PS - Ask the big question...

What do you really want to achieve in life?

Then think, are the people I'm spending time with helping me achieve this? "The key is to keep company only with people who uplift you, whose presence calls forth your best." - Epictetus ... Become the person you need to be to achieve what you want to achieve.

Bodyweight is Bigger in Texas

Today's workout included 300 bodyweight squats, 201 pushups, and 100 bodyweight rows along with db presses, db lunges and planks..

Later today there is a big meal planned and some football. Until then I'll be writing or hanging out by the pool.

Today's Kickbutt Mindset Tip:
Every day you should think big, have gratitude and celebrate your achievements. That's how you keep the momentum going and make big changes in your life. Find out how I do this in 5 minutes per day with my lil' black book
- www.EarlyToRise.com/journal

Push on,

Craig Ballantyne, CTT


PS - Broke through the 8,000 rep barrier...

12 week cumulative total:

15,000 Bodyweight Squats

• 4108

10,000 Pushups

• 2437

3,000 Bodyweight Rows

• 870

2,000 Pullups

• 170

1,500 Burpees

• 230

1,500 Chinups

• 253

333 Handstand Pushups

• 45

= 8003/33,333 reps

Denver workout and Austin diet

Lots of fun today.

Started with an early bodyweight and dumbbell workout at the Four Seasons in Denver. My business partner, Matt Smith, lives in the hotel (in the residences), but he's moving out in a couple of weeks. This was my last chance to stay there and enjoy the hotel gym (stocked with crappy Technogym equipment!) and The Edge steakhouse (a Denver hot spot).

Today's workout:

1A) Bodyweight Squats
1B) Pushups - did one max set, hitting 57 reps
1C) Bodyweight Rows

2A) DB Chest Presses
2B) Bodyweight Rows

Total reps:
Squats - 301
Pushups - 151 reps
Rows - 100 reps

My neck is a little sore from a handstand-pushup-gone-wrong yesterday morning, but it might be okay again by Sunday morning.

Until then, I'll be doing a lot of chin-ups tomorrow morning.

But Saturday's workout won't be in Denver.

I'm now in Austin, Texas at a BioTrust research event. BioTrust is owned by one of my best friends in the world, Joel Marion and his business partner, Josh Bezoni...but Joel is stuck back home in Florida because he has the flu! Poor guy. So it will be the Josh Bezoni show only this weekend.

I'll be hanging out with Brad Pilon, Shaun Hadsall, John Rowley, Mike Geary, and many others.

Be back tomorrow with some workout updates.

Nutrition Update...

On the way from the airport to the hotel, I stopped at Whole Foods in Lakeway, Texas. This Whole Foods gives the Whole Foods in Santa Monica a run for its money when it comes to the number of hot women in the store. Wow. Way to go, Texas!

I grabbed a lot of nuts (macadamia, pecans, cashews, and walnuts) for this weekend and for my trip to Vegas (starting on Monday). I am taking 6 months off from all almond products as I might have an almond food sensitivity, according to a recent test I completed.

I also grabbed some fruit, vegetables, water and some weird stuff like individual packets of Raw Coconut Butter. I almost yelled Woohoo when I found the packets of coconut butter...because I didn't want to buy a glass bottle of coconut butter only to have airport security take it from me on Monday morning. Raw coconut butter (it's different, and sweeter, than coconut oil) is one of my favorite 'spreads'.

Should be a great weekend.

Today's Kickbutt Mindset Tip:
Keep pushing. Be aggressive. Attack your priorities. Make massive progress on your goals. Crush the obstacles in your way. Don't stop. Stand up for what is right for YOU. Don't be afraid to say NO. It's your life, your one shot, don't back down on what really matters. Say YES to yourself. Say NO to letting people walk all over you. Never give up on what is important to you! Have an awesome - and powerful - weekend making big progress towards your goals and dreams.

Later,

Craig Ballantyne, CTT

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

1 Yummy Food Trick for Faster Weight Loss

Did you know that traditional food timing recommendations, like "don't skip breakfast"... or "don't eat late at night"...or "make sure you eat before exercise" are all complete myths?

Well, as you're about ready to discover inside the brand new article below, you should intentionally BREAK all 3 of these traditional "diet rules" if you want to look younger, increase your fat loss, and boost energy levels. (Yes, you'll get to EAT more at night!)

As with most weight loss topics, the contradicting information is everywhere when it comes to the subject of timing your food intake to lose more unsightly belly fat. But if you understand 3 VERY unusual food timing tricks below (and one that is YUMMY!), you'll NEVER have to worry about storing the calories you eat as fat on your body.

=> 1 Yummy Food Trick for Faster Weight Loss <= See myth #3

In fact, if you don't understand proper meal timing, it can SLOW down your metabolism, destroy your energy levels, and STOP your body from using fat as fuel, which means the majority of calories you eat TODAY could easily be stored as belly fat making you fatter and fatter with every bite.

Timing your food intake can literally make ALL the difference between losing fat or gaining fat.

Discover the scientifically proven way to do it RIGHT at this link:

=> 1 Yummy Food Trick for Faster Weight Loss <= See myth #3

 

Good news if you like to eat at night,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - I made a HUGE mistake.

 

Oooops! You're going to like this...last night I made a big diet blunder. After a huge dinner, I got tempted into chocolate covered almonds. I was so full and didn't need them, but ate them anyways. Maybe you can relate?

Anyways, I felt terrible this morning. On the bright side, I had lots of energy for my workout...even though I felt awfully full. We all make those mistakes from time to time...Here's how I look at it when you make a bad decision...

Every minute after the mistake is a chance to make right decisions, to get back on track, and to move further and further away from that mistake. Leave the little town of Regret behind and ride away from it on the right track to the bigger and brighter Success City ahead.

Don't worry about what you can't change (the past). Focus on doing the right thing right now. 99.9% of mistakes are minor damage that can be dealt with and fixed quickly. Stay positive, learn from those mistakes so you don't repeat them, and keep on pushing forward.

After all, what else can you do, right?

I'm feeling much better now...hope you are too!

 

Anyways, don't miss this:

 

GOOD diet news about what you can eat for fat loss

 

 

"There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they're necessary to reach the places we've chosen to go." - Richard Bach

 

Bodyweight and diet mistake

Oooops! You're going to like this. Last night I made a big diet blunder. After a huge dinner, I got tempted into chocolate covered almonds. I was so full and didn't need them, but ate them anyways. Maybe you can relate?

Anyways, I felt terrible this morning. On the bright side, I had lots of energy for my workout...even though I felt awfully full. We all make those mistakes from time to time...Here's how I look at it when you make a bad decision...

Every minute after the mistake is a chance to make right decisions, to get back on track, and to move further and further away from that mistake. Leave the little town of Regret behind and ride away from it on the right track to the bigger and brighter Success City ahead.

Don't worry about what you can't change (the past). Focus on doing the right thing right now. 99.9% of mistakes are minor damage that can be dealt with and fixed quickly. Stay positive, learn from those mistakes so you don't repeat them, and keep on pushing forward.

After all, what else can you do, right?

I'm feeling much better now...hope you are too!

Here's how the workout went down:

Squats - 300
Pushups - 100
Handstand - 10
Pullups - 30
Chinups - 44
Rows - 50

434 reps total.

Today's Kickbutt Mindset Tip:
"There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they're necessary to reach the places we've chosen to go." - Richard Bach

Craig Ballantyne, CTT

--

Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTrainingFanpage.com

3 ab exercises not to do?

I worked my abs really hard this week...whooo-hoo, they are sore.

 

It started with a 4-minute max plank to pre-fatigue my six-pack. That's a new record for me. Next up was a killer ab superset of TRX standing fallouts and Power Wheel rollouts. Four rounds of 15 reps per move left my abs rocked and rolled. No crunches or situps needed, because they are a waste of time.

 

NOTE: Do NOT do this workout if you are a beginner. But if you are advanced and want flat, sexy abs, then give it a try.

 

However, remember what is most important for having a flat stomach - and that is that you MUST burn your belly fat to see your abs.

 

So how do you do that? 

 

Read this targeted ab exercise solution article <= best article yet

 

It's one of the most thorough articles I've read in a long, long time. It's even better than what you get in Men's Health or Oxygen magazines.

 

It delivers the science about removing lower belly fat and it takes just a few minutes per session.

 

How?

 

By targeting your lower belly fat with fat burning hormones. You'll recognize some familiar tips (based on past TT training articles) BUT you'll also discover some brand new fat burning secrets.

 

Enjoy the article. It's so good that I wish I had written it.

   

This science based approach will solve one of your BIGGEST fat burning dilemmas. Don't miss the exact 7 day sequence that quickly and easily burns of lower belly fat so that you can finally see your abs.

 

Get the 7-day ab targeting system here

 
Time to get lean fast,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Today's Kickbuttt Mindset Tip

 

Keep pushing. Be aggressive. Attack your priorities. Make massive progress on your goals. Crush the obstacles in your way. Don't stop. Stand up for what is right for YOU. Don't be afraid to say NO. It's your life, your one shot, don't back down on what really matters. Say YES to yourself. Say NO to letting people walk all over you. Keep going. I believe in you.