The Challenge Truth and Deadlift Day

Friday is a great day for a manly workout of deadlifts. Deadlifts are a particularly appropriate exercise for Halloween. Should be International Deadlift Day every Halloween.

Unfortunately, today's workout left me pessimistic about being able to get all of my pullups and chinups done for the 33,333 challenge before the deadline. I planned this very poorly.

On the bright side, I hit my first milestone - 333 handstand pushups - and we're very close to the Burpee limit, too.

Today's training:

Warmup of squats, pushups, pullups

1A) Deadlift
1B) Jump
1C) Pullups
1D) Pushups

2A) Good Morning
2B) More Pullups
2C) Handstand Pushups

3) Burpees

Total Bodyweight reps for the challenge

673 reps

300 squats
230 pushups
70 burpees
55 pullups
18 handstand pushups

Trying to cram in all of the hundreds of pullups and chinups to meet the 33,333 challenge would be foolish. So I will only do what is safe. Too bad. I'll probably focus on chinups and hit that goal and leave the pullups as the only exercise I don't finish.

Here's another bad idea! This is NOT good for Halloween. Or ever. "The Franken Frappuccino" = Green Tea Frappuccino mixed with white mocha, java chips and peppermint syrup

Like




Today's Kickbutt Mindset Tips:

"Figure out what you want. Focus on it. Find people who have achieved what you want and find out how they think and act, and then follow their lead." - Bill Harris

The good life comes from the people, places, and experiences in your life. Live wisely. Renew a relationship. Reach out and start a new one. Do something different this weekend.

Renew,

Craig Ballantyne, CTT

***
12 week cumulative total:

673 reps


15,000 Bodyweight Squats

• 13,435

10,000 Pushups

• 9449

3,000 Bodyweight Rows

• 2848

2,000 Pullups

• 1162

1,500 Burpees

• 1371

1,500 Chinups

• 815

333 Handstand Pushups

• 334

= 29,454/33,333 reps

trick or treat burger recipe

We have two time-sensitive TREATS for you right now, and no tricks (the only trick being played is this darn wet & cold weather here on the farm that's keeping ol' Bally the Chewbacca Dog inside on Halloween night).

 

Treat #1 - A delicious new recipe below...all you need is some ground beef or turkey and an avocado and you have one of the best burgers ever. It's perfect fuel for hungry kiddos and to make for happy spouses. 

 

Treat #2 - Big savings on a cookbook full of amazing recipes like this one. 

 

150+ Great Tasting, Allergy-Friendly and Fat Burning Recipes <<< Special 60% OFF Ends TONIGHT!

 

But hurry, the sale ends tonight, just like Halloween. Poof it goes like the Pumpkin. Oh wait, I think that's Cinderella...not Halloween...whatever...all I know is that this is a great deal of good eatin'! Take advantage here and learn how to EAT more to LOSE more with my dear friend Flavia:

 

How Flavia Ate MORE and Still LOST 30lbs of Fat <<< Discount/Bonuses Disappear Tonight

 

Now it's burger time!

 

Have an amazing weekend,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Never give up on something worth fighting for!

 

"Anything worth having is worth fighting for. It's worth taking risks for. It's worth sacrificing for. Nothing worth having comes easily" - Robert MacDonald

 

If you believe in yourself, if you have a vision, if you have a goal you want to accomplish, then be proud of it. Share it with positive people.

 

Live by example as you pursue it. Stand out. Encourage and motivate others through your actions and attract support into your world. It works. I'm living proof. You will be too. Stay strong - you CAN do it.

 

3 steps to lose weight without counting calories

Counting calories is a huge waste of time. Don't don't do it!

 

Obsessively counting calories (or worse, weighing food!) is a borderline unhealthy way to live, and research shows that your diet will FAIL if you take that approach.

 

Here's what the pro's do...we eat real food, we eat when we are hungry, and we eat till we are full (but not stuffed). That's a healthy relationship with food, and you can have it too!  

 

I give you permission to QUIT counting calories. For good.

 

Science shows us that gaining weight and even getting diabetes is NOT simply caused by a lack of "will power" or "being lazy"... or even eating too many calories. These problems are caused by man-made junk foods that destroy your body from the inside out, including:

1) Your Brain
2) Your Hormones
3) Your Belly

 

That's why I am so excited to introduce you to the perfect solution to the whole mainstream calorie counting dilemma. This simple solution has been TWO years in the making and was created by my friend, Registered Nurse, female fitness expert, and "Kitchen Diva", Flavia ("Flav") Del Monte. (Whew, that's a lot of titles...and she's also a fellow Canadian, to boot!)

Your solution is her Skinnylicious Cookbook and it's the FIRST and ONLY "No Calorie Counting" Cookbook with over Allergy-Friendly fat-burning recipes that will help you shed pounds and inches - FAST.
 
The SECRET to Skinnylicious Cooking is based on the most important factor for the way you look, feel and how much body fat you carry:

Balancing your fat-burning hormones.

 

NOTHING is more important. Do this and you can Eat More and Weigh Less all day long! No more starving... depriving... and counting calories. NONE of that is necessary if you have the right information. That's where Flav's 3-Step Skinny Solution comes in.

 

Flavia used to be obsessed with calories, miserable, and HATING her body, but all that changed when she became a mom. In fact, Flavia dropped 30 pounds and got back into her pre-pregnancy shape by exercising less and NEVER counting calories.

The 3-Step Skinny Solution is simple to follow, and will make your fat-burning meals FUN again while giving you BETTER results:

Step 1: Eat When You Are Hungry
Step 2: Eat Until You're Full and Satisfied
Step 3: Eat REAL Food

Like I said. Simple. (Even ol' Bally the Dog could follow that...even though he wouldn't love Step #2...lil' sucker never gets full!)

Unlike the majority of untested fat loss cookbooks on the market, Flavia trained under one of the top chefs in the country to make these recipes different - and more delicious - than anything else out there. And to celebrate the new release of Skinnylicious Cooking, Flavia is having a 50% OFF sale along with several amazing bonuses just for you:

=> Discover Skinnylicious Cooking (and NEVER count calories again)

Even if you're NOT interested in a new cookbook (although this one is head and shoulders above the rest), there is a TON of great nutrition info on Flav's new Skinnylicious site...

... Including the 5 "hidden" reasons you may be getting SCAMMED with other cookbooks.

BTW: Skinnylicious Cooking also works if you're a man. In fact, Flavia's husband Vince used these exact recipes to go from 230 pounds to a ripped 210 pounds in just a few short weeks. He now tells everyone, "Losing fat is SO easy now... I'm NEVER going back to my old bland and boring diet...  These recipes are insanely delicious!!!"

 

Every man and family will love them...there are no sacrifices to be made.

If you'd like to use REAL delicious tasting food that will balance your hormones and help you lose more fat, all while allowing you to NEVER  count a single calorie again...

... Then this cookbook will provide the biggest and most immediate improvement on your fat loss and health goals.

=> Discover Skinnylicious Cooking (and NEVER count calories again)

Enjoy the new info and totally DIFFERENT approach to losing fat by eating more and never counting calories again!

Time to go eat more to lose more,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If you take fast action and get Flavia's cookbook TODAY...

 

...then you will also learn how to make 3 days worth of food in LESS than an hour. The bonus was created with Professional Chef Amy Stoddart who unpacks her 10 years of culinary skills into a step-by-step video called:

"How to Cook 15 Meals in 50 Minutes!"

This information is PRICELESS and the biggest time saving cooking video I've ever seen. If you miss out on this 50 minute video then your meals won't fully satisfy your family and will waste your precious time in the kitchen...

This one bonus will give you back hours of your life so you can do the activities you really enjoy all while feeling great and loving your body.

 

You cannot find this video anywhere else:

== > Save Time & Learn How To Cook 15 Meals in 50 Minutes

 

Oh, and one last thing...

PPS - If you struggled in the past, please remember...

 

Failure isn't bad. Failure isn't final. If there is one thing I know after having observed this crazy world for 39 years, it's that you can SURVIVE almost anything and come back better and stronger than ever before.

 

Don't let the fear of failure stop you from achieving the success you deserve. Failure only hurts when it means you've quit on something important to you. So don't. Keep at it.

 

The more you move in the right direction towards success, the better you'll feel. Every day work on making new positive habits second nature automatic. Do your best to make little bets and mini-steps ahead each day.

 

Stay strong. Never quit. I believe in you. You can do it.

725 reps and 125 chinups

I started walking and bodyweight squatting down chin-up road today. Stopped along the way to smell the bench press.

Today's workout:
725 total reps
400 squats
200 pushups
125 chinups

plus bench press on Jim Wendler's 5-3-1 program.

Here's a quick circuit I posted on FB:
Quick Circuit for a client this morning (15-20 reps on each): Bodyweight Squats, KB Deadlift, Close-Grip Pushup, Total Body Extension, TRX Row or TRX Rear-Delt Raise, Ab Wheel Rollout. No rest between exercises. 2 circuits for beginners, 3-4 for intermediate, 5-6 for advanced.

And tons of exercise ideas for bodyweight and kettlebell workouts:

- http://www.earlytorise.com/21-exercise-ideas-print-this-out-and-share/

Today's Kickbutt Mindset Tips:
Start by reading more powerful stories on my favorite FB page - https://www.facebook.com/humansofnewyork

"You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go..."― Dr. Seuss, Oh, The Places You'll Go! . So let's go! Start now. Change today. You CAN do it. Dr. Seuss, Dr. BallySeuss, and I believe in you.

And for the more hardcore:

"There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can't go any further. Don't listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can't go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you'll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever." - Robert MacDonald, from Gym Jones

Shine on,

Craig Ballantyne, CTT

***
12 week cumulative total:


15,000 Bodyweight Squats

• 13,135

10,000 Pushups

• 9219

3,000 Bodyweight Rows

• 2848

2,000 Pullups

• 1107

1,500 Burpees

• 1301

1,500 Chinups

• 815

333 Handstand Pushups

• 316

= 28,781/33,333 reps

State of the Bodyweight Union

For anyone keeping score on my bodyweight training program that I'm doing in conjunction with the TT Transformation contest, here's the latest update.

My current stats can be found here:
http://turbulencetraining.blogspot.ca/2014/10/chin-up-mania-to-finish.html

***
and here's the "state of the union"
***

Ok, it's not as bad as I thought. There are 15-or-so days left in the 12-Week Transformation. Here's what I must do:

2000 squats
1000 pushups
150 rows
900 Pullups
200 Burpees
800 Chinups
17 Handstand Pushups

The biggest concern is that I need to average over 100 pullups/chinups per day.

I can do this.

The problem is that I have to leave my house and go to a gym to do this, because the set-up I have at home bothers my elbow (I have to use the rafters in the basement, and the angle+grip irritates a tendon on the inside of my left elbow).

But I can – and WILL – finish strong. In fact, I'll be able to cross off a couple of these this week.

Pushing on smartly and safely,

Craig Ballantyne, CTT

Chin Up Mania to the finish

It's time for another 4-week strength program to start. And yesterday I designed a new 4-week strength program for my #1 client, J-Roc. I will take the feedback on my program and his program to create some new Meathead's programs for the new year.

Today's workout was barbell squats paired with chinups (100 total reps), then circuit: handstand pushups, bw squats, pushups, burpees, rows.

Total reps accumulated = 751

300 squats
200 pushups
100 chinups
65 burpees
55 rows
31 handstand pushups

New single-session records for handstand pushups and chinups. Good times.

Looks like I will finish off the Handstand Pushups portion of the program this week. Pushups and rows will also be done soon...and then it's pullup, burpee, chinup, squat mania to the finish!!!

And here's my diet to check out:
- http://www.earlytorise.com/my-diet-5-exercise-bodyweight-circuit-workout-print-this-out

Today's Kickbutt Mindset Tips:
"You will face challenges in your life. Life isn't easy. You'll face hardships. You will get hurt. Your goals at times will seem impossible. There will be numerous obstacles that will get in your way. Don't alter your path. When a wall appears in front of you don't let it stop you. Put your head down, brace yourself, and run right through it. Destroy it and keep charging forward. Never look back." – Robert MacDonald, from Gym Jones

... Stay strong and keep on pushing on. Have an awesome week with great people...they are out there!

"Be careful whom you associate with. It is human to imitate the habits of those with whom we interact. We inadvertently adopt their interests, their opinions, their values, and their habit of interpreting events." - Epictetus

Choose wisely,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats

• 12,735

10,000 Pushups

• 9019

3,000 Bodyweight Rows

• 2848

2,000 Pullups

• 1107

1,500 Burpees

• 1301

1,500 Chinups

• 690

333 Handstand Pushups

• 316

= 28,056/33,333 reps

106 pullup record

The past two days have been busy and the result has been a bodyweight mania. Yesterday was a big 800 rep workout while today was fewer reps, but higher intensity.

Here's what I did on Friday morning:

1A) Prisoner Squats – 50 reps
1B) Pushups – 30 reps

Back and forth I went for 10 rounds with about 1 minute between exercises.
It was a dang good tough challenge. Lots of fun. Now look at all the way you can do squats and pushups…

1) Squats => Narrow-Stance, Wide-Stance, Wall Squats, Pause Squats, Prisoner hand position, Hands out front, Hands out to your side to squeeze your upper back, TRX Squats, Goblet Squats, Barbell Squats, Split Squats, and Bulgarian Split Squats … and you could even count my unique Total Body Extensions exercise as a squat

2) Pushups => Close-Grip (for triceps), Regular, Decline (for shoulders), Handstand (super-hard for shoulders), One-Hand Elevated (for abs), Spiderman (for obliques), T-Pushup (for obliques), Grasshopper (slide your leg underneath and across your body as you lower yourself), Off-set (one hand in front of the other), Weighted (with weight vest), Band (Band held in each hand and looped over your back to work your triceps harder at the top), and Decline Spiderman (great combo).

Two exercises = 1 Great Body.

And here's what I did today in the basement to pile on the pull-ups.
 
150 squats
100 pushups
106 pullups <= most pullups ever in one workout (total - no max reps, though)

356 total reps

I also did stability ball rollouts and ball leg curls to finish out the circuit.

Total of the totals:

1156 reps

650 squats
400 pushups
106 pullups

Nutrition Tip:
I plan on having a couple of 'hard ciders' this afternoon to celebrate a gorgeous Fall afternoon on the farm. But I will keep my eating & drinking in check by remembering this...

Pay attention to what - and how much - you eat this weekend and how it makes you feel. Be mindful. It matters.

Today's Kickbutt Mindset Tip:
Control your possession ambition. Know how much you need yet be mentally prepared to lose everything. Never get addicted to things. They are only objects. Cheap trinkets. Easily replaced. Draw lines. Create boundaries. Set deadlines. Richer, more 'important' people than us work less and make more money and live deeper lives.

Know that the good life comes from people, places, and experiences.

Live wisely,

Craig Ballantyne


***
12 week cumulative total:


15,000 Bodyweight Squats

• 12,435

10,000 Pushups

• 8819

3,000 Bodyweight Rows

• 2793

2,000 Pullups

• 1107

1,500 Burpees

• 1236

1,500 Chinups

• 590

333 Handstand Pushups

• 285

= 27,305/33,333 reps

Sadly skip this snack

I really do love this "healthy" snack (I used to eat it all the time on airplanes while flying to my TT events), but unfortunately I must admit it's actually one of the worst snacks for your waistline. I'm talking about trail mix, even the organic, "super-healthy" varieties that you find at the health food stores.

Why is it so bad?  Here are just a few reasons:

1. Trail mixes--which almost always include raisins, cranberries, or some other dried fruit--are LOADED with sugar.  Add in chocolate via chocolate-covered almonds, yogurt-covered nuts and raisins, and or just plain ol' M&Ms, and you're in even worse shape.

For instance, its not uncommon for a mere 1/2 cup of trail mix to contain upwards of 30 grams of sugar! And yes, that includes organic trail mix!  Organic sugar is still sugar, ya know...

2. Trail mix is also very high calorie.  This is partly due to the sugar content, but when you also add in the high fat content from the nuts, that same 1/2 cup of trail mix easily packs in over 300 calories per 1/2 cup.  That's more fat, sugar, and calories than ice cream!

3. Beyond that, trail mix commits the cardinal sin of combining loads of fats and carbs (in this case the worst kind - sugar) with very little protein content.

 

Carbs increase your "fat storage hormone" insulin, and fat increases the fatty acid content in your blood...so combining high-glycemic carbs and high-fat content together is a troublesome recipe for fat storage.

If you're looking to get a flat belly fast, and you're relying on high sugar, high-sugar, high-fat snacks with little protein (like trail mix) will slow your results dramatically.

Instead, go with raw nuts & a little shredded coconut (and maybe some cacao nibs) for a healthy snack without all that added sugar. For your sweet tooth, sip on something sweet like a stevia-sweetened tea or lemonade. Yum!

Now, before I go, you've probably heard that "white" foods are also bad for your waistline and fatloss efforts, right? Well, that's actually NOT true. You can actually eat LOADS of white foods and still get a flat stomach. 

 

If you eat THESE 17 white foods, you'll get a flat belly even faster. Get all 17 fat-burning white foods by downloading the brand new free report from expert nutritionist Shawn Wells in a few seconds at the link below:

==> 17 WHITE foods for a flat stomach

 

Eat lots of the right foods to lose fat,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Stay strong this week!

 

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. Win a victory today. Move ahead. Stay strong. Get stronger. You can do it. I believe in YOU.

 

17 white foods

Yes, that's right, you can actually eat LOADS of white foods and still get a flat stomach. In fact, if you eat THESE 17 white foods, you're bound to get a flat belly even faster. Get all 17 fat-burning white foods by downloading our brand new free report in a few seconds at the link below:

==> 17 WHITE foods for a flat stomach

I'm going to go eat two of them right now for lunch as part of my eggs, kale, and cauliflower lunch...with homemade tomato sauce and olive oil. Real food, real results. I might even share with ol' Bally the Dog...if he's lucky!
 
Have a great weekend eating the right foods for fat loss,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

odd workout for weekend

You can easily add this "odd" type of exercise to your routine this weekend. You don't need any equipment at all.

And you'll be amazed at how quickly you start seeing a difference...
 
-> In just 7 days you'll be more flexible and your belly will be a little flatter. (Your digestion may become easier, too!) You will feel more energized and alert during the day, and sleep like a baby at night.

-> In just 14 days you'll see the numbers on your bathroom scale drop, and your clothes will fit better (including your skinny jeans). And you'll notice the things that used to stress you out no longer bother you...or give you the urge to binge eat at night.

-> In just 30 days, your butt, thighs, abs, and the back of your arms will feel tighter and look leaner. You'll finally fit back into that little black dress again. And you'll constantly be told how great you look (along with requests for your "secret"!)

So what IS this powerful no-equipment exercise method anyway?

Click over to this page and I'll share it with you:

=> "Odd" NO-equipment exercise for a flatter belly in just 7 days...

Try it this weekend and enjoy,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Ol' Bally the Dog and I do this odd exercise...

 

...for 10 minutes everyday out in the garage.

 

While I don't have any skinny jeans to fit back into, it certainly has helped me avoid injury, move better, feel younger, and be more patient. I'm really glad I tried this and even happier that no equipment is needed. Enjoy!

185 challenge workout from J-Roc

On Monday, while I was in Toronto for some meetings, and a fancy dinner at the Ritz Carlton, I finished up my latest 4-week heavy lifting program. I hit the deadlift hard at my favorite Goodlife Gym down by the Air Canada Center. That means I'm now into a 7-day 'deload' week where I mess around with workouts.

Today's workout was a challenge day combined with some chin-ups. My best friend Jay Roc recently did the 185-challenge (max reps with 185 for Deadlift, Squat, and Bench in that order).

I decided to copy him, but step it up a little with 2 new exercises. And let me tell you, the squats after the deadlifts are tough!

Do one exercise and then warm-up for the next...there was no set time limit between moves. Maybe I'll formalize the challenge with that in mind.

I didn't train to failure, as I had no spotter, but I was going to the edge of good form (stopping before any reps got ugly).

Frankly I was disappointed with every score. I will redo this again in a couple of days, and I know I will beat every level because I have that benchmark of this first workout. The Deadlift and Squat are mind over matter. I'll crush them next time. I remember doing 225 for 20 reps of deadlifts back in the day. I know I can do so much more.

1A) Front Squat - 185 x 5
1B) Deadlift - 185 x 25
1C) Squat - 185 x 15
1D) Bench - 185 x 8
1E) Chinups with extra weight to be at 185 lbs - 12 reps

I did 100 squats and pushups in warmup, and 75 total chinups in the workout. Adding that to yesterday's workout of 250 squats, 200 pushups, 75 TRX rows, 75 burpees gives me:

350 squats
300 pushups
75 chinups
75 TRX Rows
75 burpees

875 reps

Here's another challenge for you...I plan on doing it next year.

My 40th birthday workout posted on Men's Health
- http://www.menshealth.com/fitness/workout-you-should-do-once-year



Today's Kickbutt Mindset Tip:
"There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can't go any further. Don't listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can't go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you'll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever." – Robert MacDonald, from Gym Jones

Challenge thy self,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 11,785

10,000 Pushups

• 8419

3,000 Bodyweight Rows

• 2793

2,000 Pullups

• 1001

1,500 Burpees

• 1236

1,500 Chinups

• 590

333 Handstand Pushups

• 285

= 26,149/33,333 reps

5 exercises better than reading while doing cardio

Shape magazine recently made a shocking statement. According to their scientists, when you do a workout on the elliptical machine that says you burned 400 calories, the TRUTH is that you burned only 300 calories.

 

The elliptical overestimates your calorie burn by about 30%. 

 

No wonder cardio doesn't work for fat loss. The machines LIE to you.

 

I hope you're not making that one big mistake and trusting cardio machines to help you lose weight. It's literally a big fat lie if you are.

Even worse is when I see people reading while doing 'cardio'. Listen, I'm sorry, but you can't expect results if your workout involves reading. Tell that to everyone at your gym!

You are much better off going to a Celebrity Trainer, like Mikey Whitfield, who has become famous for his Finisher workouts and unique alternative exercises that require NO-equipment. Mikey was the 2012 TT Trainer of the Year and I asked Mikey for some fat burning tips today.

Here are 5 exercise substitutions you MUST start using today:

These will allow you to burn fat anytime, anywhere, without equipment.

#1 - Replace the Elliptical Machine with...

Jumping Jacks or the Split Shuffle exercise.

#2 - Replace the Treadmill with...

Mikey Whitfield's 7-Day Metabolism Fix Workout Finishers

#3 - Replace Kettlebell Swings with...

Total Body Extensions

#4 - Replace the Stationary Bike with...

Punisher Squats, Narrow-Stance Bodyweight Squats or Lying 1-Leg Hip Extensions

#5 - Replace Traditional Interval Training with...

...one of Mikey's favorite fat-burning and core training supersets:

Total Body Extensions - 30 seconds
Plank - 30 seconds

I highly recommend all of Mikey's workouts here:
 
Get Your Fat Burning Exercise and Workout Substitutions

Grab all of those exercises and NEW, fun, and unique fat burning workouts right now. Some of these moves are new, but here's one of my favorite Rules in Life:

"To get something you've never had, you must do something you've never done." - #truth

If you want to lose fat and get back in shape, it's time to stop reading while you do cardio and for you to try some new exercises, and FINALLY burn that stubborn belly fat. You'll love Mikey's workouts. They are high-energy, fun, and most important, you'll get results in just a short amount of time.

Sound good? I know it does.

Let me leave you with one last motivational kick-in-the-pants...it's a quote that I keep coming back to every day in my own personal transformation...

"Become the person you need to become to achieve the dreams you want to achieve. Never give up on what is important to you."

You can do it. Mikey and I believe in you.

I highly recommend all of Mikey's workouts here:
 
Get Your Fat Burning Exercise and Workout Substitutions

Start your change today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

For Women that want to lose weight

If you want to lose 5, 10, 15 pounds or more, read every word in this email.  Here's why...

Everyone knows  most mainstream "diet" information is not only incorrect, but will actually make you fatter.

Like it or not, the government and media dictate to us what is healthy and what isn't, yet their advice is often fraudulent, deceitful, and ultimately harmful to your health and fat loss goals.

And nobody is more of a victim of these fat loss saboteurs than women...

In fact, the media SPECIFICALLY targets women far more than men when it comes to fat loss - and offers diet advice that simply doesn't work...

Promoting products like...

• "Diet" yogurts stuffed full of toxic ingredients like aspartame, food coloring, and other preservatives...
• Diet sodas & fruit juices that contain NO nutritional value whatsoever...
• And prepackaged "diet" foods that will not only INFLATE your belly like a balloon, but can lead to Diabetes, Alzheimers, and worse...

Many of the so-called "health" foods you see advertised contain ingredients called excitotoxins that have a similar effect on your brain to MORPHINE on your body.

An effect that can cause rabid addiction to these foods.  Creating a drug-like dependency that makes it hard to stop eating them once you've started.

Even worse... when you try to stop eating them, you go through a 'detox' process like drug withdrawal - making it almost impossible to quit.

And as for those commercials with attractive women touting these foods' health "benefits"? Unless you call type 2 diabetes a benefit, STAY AWAY.

With all the misinformation out there, it's no wonder obesity (and the other terrible health conditions that come with it) is such an epidemic right now...

And that women, more than ever, are facing unprecedented obstacles to their health that THWART their natural ability to burn off fat.

Well, no longer...

I want to invite you to a special online event - for women only - that's designed to push the weight loss conversation forward by 10 years.

It's called "For Women Only: The Weight Loss Solution" and it's a FREE online event that will help you finally - and permanently - lose weight and get the body that you desire.

It's hosted by fat loss expert Neely Quinn and PaleoHacks.com. They have over 35 of the best women's weight loss experts in the world to show you EXACTLY how to finally lose the weight you want - and get the body that you desire.

In this event, you'll learn everything from...

• What to eat (and which foods to avoid)
• How to balance and take control of your hormones
• How to heal digestion, thyroid, and autoimmune conditions that are sabotaging your weight loss naturally
• How to "cheat" and still lose weight
• How to exercise (and more importantly, how NOT to exercise)

And, of course, a LOT more that I can't fit in this e-mail.

The event began on October 21st, and will be FREE to watch while the event is going on. I highly recommend checking it out, as it could be the final step in achieving your weight loss goals.

Register (free) For The Weight Loss Solution Here

To your success,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - When you register for the FREE Weight Loss Solution, you'll also get a FREE bonus report that will show you 10 of the top reasons that you are NOT losing weight - and exactly what to do to fix them.

These reasons are NOT what you'd expect, so I'd highly recommend reading the WHOLE report.

[Free] Registration For The Weight Loss Solution Here 

 

 

Hike and Lift

Went for a hike yesterday at Rattlesnake Point - near Toronto - with my friend and TT Client of the Year, J-Roc. The scenery reminds me of what I saw last fall when I was visiting Tuscany. It doesn't get much nicer than this in October.

Today was much different...dreary and rainy, but deadlifty, too. :)

The Workout

Warmup of 200 squats and 200 pushups

1A) Deadlift
1B) Broad Jump

2A) Bench Press
2B) Pullup - total of 50 reps
2C) Handstand Pushups - total of 20 reps

This gave me 470 total reps.

And two photos.

Like

Here are some bodyweight circuits for you, too:
- http://www.earlytorise.com/10-minute-workout-challenges/

Today's Kickbutt Mindset Tips:
Stop worrying about what other people think...or what the scale "says".

You cannot control their thoughts or actions, only your own. Control what you can and concentrate on what counts.

"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year." – Dave Kekich

If you stumble, get back up. What happened yesterday no longer matters. Today, get back on track to moving closer to your dreams and goals. Turn the bad into something beautiful. Learn powerful lessons from your errors and then leave your mistakes behind. Never give up on what is truly important to you. You can do it. Put the negative behind and prepare for a positive week.

Get ready to make positive progress towards your big goals and dreams.

... Stay strong and push on!

Have a great week,

Craig Ballantyne, CTT

PS - If you want to control your day...

...it starts with controlling your email problem. Remember that every wasted minute you spend in your inbox is a minute stolen from the limited time you have for your kids, family & friends.

***
12 week cumulative total:


15,000 Bodyweight Squats

• 11,135

10,000 Pushups

• 7967

3,000 Bodyweight Rows

• 2718

2,000 Pullups

• 996

1,500 Burpees

• 1161

1,500 Chinups

• 515

333 Handstand Pushups

• 285

= 24,767/33,333 reps

105 pullups

Today was the most pullups I've ever done in a workout. It beat my record of 100 set just last week.

The workout was powered by 3 teaspoons of cacao nibs and a banana taco. A banana taco is a banana and cashew butter in a coconut wrap (from http://JulianBakery.com).

Somewhat like a riddle, wrapped in a mystery, inside an enigma.

Anyways...

Today's bodyweight workout gave me:

430 reps

105 pullups (sets of 5-10)
75 burpees in 9:54 (sets of 7-8)
100 squats
100 pushups,
50 trx rows to finish with the upper back pumpitude.

Tomorrow will be off from lifting...doing a big hike at rattlesnake point near Toronto. Then hopefully I'll be catching a movie...either Fury or The Drop. Sunday will also be an Internet free day. At the very least I'll be visiting The Big Carrot, a famous grocery store in Toronto.

Until Monday...

Here's a 10-minute CLASSIC bodyweight fat burner for you...enjoy this free workout video:
- http://www.earlytorise.com/workouts-of-the-day/10-minute-no-equipment-fat-burning-workout/

Today's Kickbutt Mindset Tip:
Never Give Up on what is important. Make new changes today. Keep on going. Keep on pushing. I believe in you. Be persistent! Because ... "Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." - Calvin Coolidge

... Stay strong!

And push on,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats

• 10,935

10,000 Pushups

• 7767

3,000 Bodyweight Rows

• 2718

2,000 Pullups

• 946

1,500 Burpees

• 1161

1,500 Chinups

• 515

333 Handstand Pushups

• 265

= 24,297/33,333 reps

Grinding it out

Weird day. I just didn't feel like hitting the gym, even after a day off. But I knew that if I could grind it out through a warm-up, that I would have a great session, and I did, even hitting a personal best max pushup set of 60.

Total Bodyweight Reps: 550

200 squats
200 pushups
150 rows

Also did barbell squats.

Followed that up with a stranger than normal blender drink. I put red grapes in for the time ever. The skin doesn't blend up very well. Tasted okay though. Earlier this week I put two oranges in, and that worked better.

Today's Kick Butt Mindset Tips:
"Nothing wins more often than superior preparation." – Kekich Credo #73. Know what you are up against. Know the roadblocks in your way. Identify two solutions for each obstacle. Don't shrug off this advice thinking it's too quaint. It works. Just do it. Better prepare for your battles. Know what you want to get done. Know when you work best. Control that time. Take Action. Do not let others get in the way. OWN your day.

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it. You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief. You can do it. Stay strong and never give up on what is important to you. Plan ahead for tonight, Saturday, and Sunday's obstacles now so that you have solutions to all of your temptations.

Have an amazing weekend!

Push on,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats

• 10,835

10,000 Pushups

• 7667

3,000 Bodyweight Rows

• 2668

2,000 Pullups

• 841

1,500 Burpees

• 1086

1,500 Chinups

• 515

333 Handstand Pushups

• 265

= 23,867/33,333 reps

100 Pullup Workout

This was my first Century Pullup workout, the first time I ever did 100 reps in a single workout. It was a massive hour long bodyweight workout with lots of circuits.

It's best to move between lower body, pushing, and pulling exercises, as that gives each muscle group time to rest while the other works. If your goal is strength, take a rest (1-minute) at the end of the circuit. If your goal is fat loss or fitness, take no rest or a very short rest.

You can do hundreds and hundreds of reps, have fun, and avoid overuse injury with this approach.

For example, to get those pullups, I was using this circuit:

1A) Squats
1B) Pullups
1C) Pushups

I also did a tough pushup challenge. My goal was 10 sets of 30 pushups. These were supersetted with bodyweight squats and TRX rows. I was only able to do three sets of 30. For the remainder of the 10 sets, I did 22-25 reps, took a short break, and then finished the rest of the reps (to hit 30 each time).

My chest, tris, upper back, and lats will be tired tomorrow. But that's okay, because I'm going to get under the bar to squat.

Today's total reps:

825 reps

200 squats
400 pushups
125 rows
100 pullups

I then followed that with a repetitive Facebook Fitness QnA session. I gave the same answer to 10 different, yet very similar questions such as:

Q: What are good exercises to get rid of belly fat, "squirrel wings under arms" and to tighten thighs?

Answer:
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 (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)

Today's Kickbutt Mindset Tip:
"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club

Avoiding problems will not make the situation better. Take action and attack them head-on instead.
 
Have an awesome day and if you need a short workout, try this out, it's one of Bally the Dog's favorites!
- www.HomeWorkoutRevolution.com/freeworkout

Oh, and I hope you caught this podcast
- http://cashflowdiary.com/cfd-105-high-impact-guest-craig-ballantyne-talks-reaching-beyond/

Push on to a great week,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats

• 10,635

10,000 Pushups

• 7467

3,000 Bodyweight Rows

• 2518

2,000 Pullups 

• 841

1,500 Burpees 

• 1086

1,500 Chinups

• 515

333 Handstand Pushups

• 265

= 23,317/33,333 reps

Deadlift Bodyweight Pumpkin Workout

Big deadlift and pumpkin workout today.

Okay, maybe no pumpkin, but definitely deadlifts and bodyweight exercises.

1A) Deadlift
1B) Bench Press

And then all these bodyweight exercises to be added to the challenge.

771 reps

350 squats
200 pushups
150 rows
51 pullups
20 handstand pushups

And then, if you ARE looking for a pumpkin workout...dont' do this:

Pumpkin workout fail => https://www.youtube.com/watch?v=_usWl4HGwck

The TRUTH About the Pumpkin Workout

Today's Kickbutt Mindset Tips:

Two of my favorite quotes...

"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club

And...

Push on to a great week,

Craig Ballantyne, CTT


***
12 week cumulative total:

15,000 Bodyweight Squats

• 10,435

10,000 Pushups

• 7067

3,000 Bodyweight Rows

• 2393

2,000 Pullups

• 741

1,500 Burpees

• 1086

1,500 Chinups

• 515

333 Handstand Pushups

• 265

= 22,492/33,333 reps

611 rep Saturday

Today's bodyweight workout done in circuits and supersets.

It gave me 611 reps from:

260 pushups
250 bodyweight squats => over 10,000 now!
100 TRX rows
and 1 burpee (ha!) <= just wasn't feeling the burpees today

...Thanks Coach! Another great session.

Today's bodyweight workout done in circuits and supersets: 260 pushups, 250 bodyweight squats, 100 TRX rows, and 1 burpee (ha!) <= just wasn't feeling the burpees today ...Thanks Coach! Another great session. And you?

And hey...

Do NOT ruin your weekend by obsessing about your scale weight. Focus on behaviors that help you lose fat. Thousands, if not millions of people have been deterred from their fat loss program because of erroneous emphasis on bodyweight, rather than body fat and inches lost. It is how you fit in your clothes and look in the mirror - and how you feel - that counts. NO ONE wears a scale or their weight around their neck. Get as much control as you can by planning, shopping, and preparing, but don't get upset by things you can't control. Go with the flow. Breathe. Work on improving everything else. Stay strong. Never give up on what is important to you!

After I posted that on FB, I received this great feedback:

Paula Rigione Fletcher - "Started TT the of end of June. Started out slowly trying to get back in to a routine. Most weeks I work out 5 days but if some weeks it's only 4 n that's alright. I've lost nine pounds with changing my eating habits but I've lost 6 3/4 INC HE'S overall. Getting dressed is the best feeling every day n the way I look n feel now is all the motivation I need! Every month I change up my routine which is a must. I change in what order I do the exercises n also add new ones. I work out for less than 25 minutes each time at a nonstop pace in the morning as much as possible. I really believe in the morning is the best time bc it helps you jump start you day n kicks your metabolism into high gear for a fantastic afterburn! Love Turbulence Training!"

Yes!

Today's Kickbutt Mindset Tips:
Saturday night advice - "When you're around the wrong people, BE the right person." – Diana Foster ...Make the right choices, its your life!

Kekich Credo #73 states, "Nothing wins more often than superior preparation. Genius is usually preparation."

Push on,


Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 10,085

10,000 Pushups

• 6867

3,000 Bodyweight Rows

• 2243

2,000 Pullups

• 690

1,500 Burpees

• 1086

1,500 Chinups

• 515

333 Handstand Pushups

• 245

= 21,721/33,333 reps

Fired Up About Phys-Ed Teachers

Dear Well Meaning Phys-Ed Teachers,

I know you care. I know you want your students to grow up healthy and fit. I know you want them to build good exercise habits...

BUT...

If you don't know how to properly teach weight training exercises, and if you don't know how to properly design a basic full-body strength program for your students, do NOT try and fake it.

You are only setting them up for lifelong overuse injuries, dislike of exercise, and even short-term injury.

Please, please, please, I beg you to get informed before you start trying to inform your students.

You wouldn't "fake" teaching math, so why do you think it is okay to "fake" teaching exercise?

And please, if you know how to do an exercise, and you teach it to a student, don't stand there and let them do the exercise with too much weight and terrible form right in front of you.

Man-up and stop them. Fix their technique.

Be the teacher that you are supposed to be!

Thank you,

Craig

...

Now onto our regular show...

Yesterday's workout was at the local YMCA where I watched two college instructors allow their students to use terrible form right in front of them, to throw kettlebells around the gym (literally, throw), and to go outside for cigarettes. It was deplorable.

Got me fired up. Even though I was already fired up from too much caffeine. But the workout was great because I followed this advice:

"Lift weights, jump, sprint, move your body like it was meant to be moved." – Lisa Twight

Total reps accumulated for the bodyweight challenge:

657
300 squats
200 pushups
80 pullups
55 burpees
22 handstand pushups

I also did barbell squats, DB RDL's, and box jumps.

Today's Kickbutt Mindset Tips:
"The single biggest thing a person can do is get rid of their self imposed limitations. People always tell themselves that they can't do something. They hold themselves back from reaching their potential. Believe in yourself and stop making excuses. If a person believes in themselves it is amazing what they can accomplish." – Lisa Twight

TODAY is the first day of the rest of your life. So don't dwell on past mistakes because that will get you nowhere. Instead, focus on what you can and WILL do today, tomorrow, and the rest of your life, and all of the great things that will happen because of your actions. Don't wait for the 'time to be right' (i.e. until it's too late) to take action on your goals. If there's something you really want to do, then find a way to do it now.

You can change. Start today. And never give up!

Do it right or not at all,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 9835

10,000 Pushups

• 6607

3,000 Bodyweight Rows

• 2143

2,000 Pullups

• 690

1,500 Burpees

• 1085

1,500 Chinups

• 515

333 Handstand Pushups

• 245

= 21,110/33,333 reps

20 thousand repetitions in 7 weeks

And we've crossed the 20,000 rep mark. Wow. That's almost 3,000 repetitions per week, as tomorrow marks the end of week 7. However, I still have a couple of lagging exercises that need a LOT of work in the final 35 days of my bodyweight transformation.

The results so far?

The biggest improvements have been in:
- my pushup endurance
- my bench press strength <= big surprise!
- my shoulder joint health <= significantly better when I thought it could cause overuse injury...but just the opposite...very interesting

Pullups and handstand pushup performance has come along slower than I had hoped.

Today's workout and total reps:

763 reps

300 squats
225 pushups
150 rows
65 burpees
23 handstand pushups

Here are a few more moves that burn 15 calories per minute:
- http://www.earlytorise.com/5-exercises-that-burn-15-calories-per-minute/

Today's Kickbutt Mindset Tip:
Stop dabbling. Get serious. Attack your #1 priority. Avoiding problems will not make the situation better. Take action and attack them head-on instead. Prepare for it tonight. Work on it first thing in the morning. Focus on big levers. Eliminate all else...

"When you put one of your life's goals above all others, things change. Situations that used to seem complicated are suddenly simple." – Mark Ford

Keep on pushing on! Never give up on solving the important problems in your life. You CAN do it!

Keep going,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 9535

10,000 Pushups

• 6407

3,000 Bodyweight Rows

• 2143

2,000 Pullups

• 610

1,500 Burpees

• 1030

1,500 Chinups

• 515

333 Handstand Pushups

• 223

= 20,453/33,333 reps

20 minute myth and 4 minute miracle

One of the silliest CARDIO MYTHS that you hear in the gym is this:

 

"You have to exercise for 20 minutes before you burn fat."

 

That's ridiculous. It makes no sense. You are burning fat every single minute of every single day. Sometimes you are burning more fat than other times - like in the Afterburn period of today's 4-minute workout - but you are never not burning fat.

 

Of course, there are times when you are burning LESS fat than other times because of bad food combinations. If you want to lose as much fat as humanly possible in just 7 days, please read this article:

 

How to Have Your Fastest Fat Loss Week Ever

 

Yesterday morning, after I read that article (at the link above) and walked ol' Bally the Dog, I went out to the garage gym for a bodyweight workout. I did some handstand pushups and TRX rows, and then finished with a 4-minute bodyweight circuit. In 4-minutes you will boost your metabolism and burn over 15 calories per minute (not including the calories from the Afterburn!).

 

Your 4-Minute "Hump Day" Fat Burner 

1) Total Body Extension - 30 seconds

2) Prisoner Squat - 30 seconds

3) Close-Grip Pushup - 30 seconds (or Pushup Plank if you can't do pushups)

4) Split Squats - 30 seconds per side

5) Rocking Plank - 30 seconds

6) Mountain Climbers - 30 seconds

7) Burpees or Total Body Extensions - 30 seconds

 

I was loving this so much that I did 3 rounds of the circuit with a minute of rest between the circuit.

 

But you will still lose fat if you do just one 4-minute circuit and combine it with this diet.

 

Finish the week strong!

 

Fast and fun fat burning,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Today's Kickbutt Mindset Tip...

 

Stop dabbling. Get serious. Attack your #1 priority. Avoiding problems will not make the situation better. Take action and attack them head-on instead. Prepare for it tonight. Work on it first thing in the morning. Focus on big levers. Eliminate all else..."When you put one of your life's goals above all others, things change. Situations that used to seem complicated are suddenly simple." – Mark Ford ... Keep on pushing on! Never give up on solving the important problems in your life. You CAN do it!

Deadlifts and benches and bodyweight reps

Today was a big workout. I only go to a 'real' gym twice a week now, and so I have to take advantage of everything that is there that is not in my lil' gym in the garage. Decent amount of critical pullup and burpee reps to add to the 33,333 challenge today.

742 reps total

300 squats
320 pushups
52 pullups
70 burpees

plus

1A) Deadlift 3x5, 3x3
1B) Bench Press 3x5, 3x3

Great times. Hour workout. Then off to the health food/grocery store for organic meat and veggies plus some hazelnut butter. I use nut butters as salad dressing. Lately I've been having salads of:
- spinach
- baby kale
- broccoli
- sliced peaches
- some nuts
- drizzled with nut butter

It's like a dessert salad, which is much better than a desert salad.

No excuse 4-min workout for today:
- http://www.earlytorise.com/4-minute-no-excuses-bodyweight-workout/

Today's Kickbutt Mindset Tip:
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.

Because...

"Success is simple once you accept how hard it is"...Once you accept how difficult it's going to be only then will you be mentally willing to accept the challenges that it will require, such as sacrifice, dedication, preparation, planning, honesty, and perseverance.

Once you accept that, then it's a simple process of doing the work and going through your transformation. You just put your head down and do it.

Use my 5 Pillars for Success: Lean on your social support, get accountability, plan and prepare, give yourself an incentive, and set a deadline. Stay strong and keep on pushing on! You CAN do it!

Keep going,

Craig Ballantyne, CTT

PS - Get more done...

http://www.earlytorise.com/how-to-beat-procrastination/

PPS - The math on this challenge is killing me!!!

***
12 week cumulative total:

15,000 Bodyweight Squats

• 9235

10,000 Pushups

• 6182

3,000 Bodyweight Rows

• 1993

2,000 Pullups

• 610

1,500 Burpees

• 965

1,500 Chinups

• 515

333 Handstand Pushups

• 200

= 19,690/33,333 reps

Saturday Fitness QnA and internet feedback

Hmmm, another rainy day out on the farm. Unfortunate. But I was able to do a BW-TRX workout and get in a bike ride to grab the Saturday paper before it started pouring.

The workout today gave me:

361 total reps

200 Squats
100 pushups
140 rows
21 Handstand pushups

Sunday is my OFF-From-Everything day. That means no workout, no Internet, no texting, no stressing (not that I do much of that), etc.

I don't know about you, but I take pleasure in resisting new technology. That and I also hate learning new tech stuff.

I have an old (2009) Blackberry. I prefer a windows PC over my Macbook Air. I have no plans to wear a fitbit or similar device until they actually tell me something really useful and cool. I do not wear a watch, let alone one that is a computer.

I'll admit, I love checking my email as much as the next person...but I fight every day to avoid it. In fact, as I mentioned yesterday, I now only check email 4 days per week.

I use a lot of paper. I make a lot of notes.

When I 'grow up' and finally settle down in one nice, big, giant house with a huge office (instead of living in hotel rooms), I plan on having a 1960's style office with a big desk and no computer on it.

I'll have a smaller internet area somewhere else...somewhere that is dark and depressing so it naturally limits my time online.

My my, I've rambled on. Time to share with you some cool fitness QnA...that was ironically done on the Internet at www.turbulencetrainingfanpage.com

Q: How can I incorporate running and/or swimming into the HWR 12 week workout program? I enjoy doing both activities but don't want hamper my progress on the program...Thanks!

Answer:
Cut HWR down to 2x's per week and do running and/or swimming 2x's per week. If you're training for a race, you might add a third day of run/swim.

Q: I would like to flatten my stomach and raise my butt would do I need to do?

Answer:
Great question. Here's the best program I have for that - http://www.turbulencetraining.com/.../April2010_booty.shtml

Q: What is the most effective tricep exercise? I train outside or in my garage. I have dumbells, medicine balls, and resistance bands. Thx:)

Answer:
Lying dumbbell triceps extensions...and bonus, if you can wrap a band under the bench and hold one end of the band in each hand with the dumbbell, that will put intense tension on the triceps at the top of the movement. It might not work, but if it can, you'll love it.

Q: After about 10 min on the elliptical my feet start tingling and going numb. How can I get that to stop??

Answer:
Stop using the elliptical. it's a piece of crap anyways. Also, go see a doctor. Thanks!

(That one reminded me of the ol' joke where the guy says, "Doc, it hurts when I do this," and the doc says, "then stop doing it". LOL)

Q: I turned 38 and started putting on all kinds of weight. How can I boost my metabolism. I am working out 3x as hard and not losing any of it.

Answer:

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 (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)

Today's Kickbutt Mindset Tip:
"Everybody in your situation has the same choice: you can rue your situation or you can dedicate yourself to changing it. Accept responsibility for your future. Refuse to complain, criticize, or condemn." - Mark Ford

Have a great weekend and enjoy some time with your family.

Rest, recharge, relax, reach out and strengthen relationships, and recover for next week.

Never quit,

Craig Ballantyne, CTT


***
12 week cumulative total:

15,000 Bodyweight Squats

• 8935

10,000 Pushups

• 5862

3,000 Bodyweight Rows

• 1993

2,000 Pullups

• 558

1,500 Burpees

• 895

1,500 Chinups

• 515

333 Handstand Pushups

• 200

= 18,948/33,333 reps

The Back in Canada Squat and Bodyweight Workout

We cross over 18,000 reps today on my journey to 33,333 in my 12 week bodyweight program. This was also week 1 of my new lifting program. The workout at the local YMCA went like this.

Warmups of
Squats
Pushups
Pullups

1A) Squat
1B) Burpee
1C) Pushups
1D) Pullups

2A) DB RDL
2B) Box Jump
2C) Pullups

Today's workout bodyweight reps:

597 reps

250 squats
245 pushups
52 pullups
50 burpees

Work Update:

I have stopped checking 'work' emails on Tuesday, Thursday, and Sunday. This opens up Tuesday and Thursday so I will be able to write more. Sunday is a Device-Free Day. If I do any work, it is done on paper, or it is reading back issues of magazines or good books.

Going forward, I also plan to schedule all of my travel for Weekends, Tuesdays and Thursdays to reduce friction.

On non-email days emergencies are dealt with via phone or text (or the emergency email I have connected to my phone that few people know).

It's all part of my weird system that helps me avoid the temptation of time wasting that occurs when I allow myself to open my work inbox.

What has been the result?

On M & W I'm able to get through 70 emails in 60 minutes - with 10 of those emails usually from Stansberry and another 6-10 are from myself and another 6 are from BioTrust/Joel. On Fridays it takes a little longer to get through my inbox because I respond to my coaching emails with pub partners, FBBC partners, and Mastermind members.

Overall, using this new email system along with the "Weekly Planning" approach (here: http://calnewport.com/blog/2014/08/1...mplish-in-100/) has made me feel that I've gotten the same amount of work done by 4pm each day instead of 5:30pm.

That doesn't sound like a big deal, but it feels really good and has significantly reduced stress (not that I was stressed out, but still always felt like I was running a little late at the end of the day).

I now have time for pleasure reading before dinner, and can get out for a social dinner at least one more night a week (4 opportunities instead of 3).

This combo has been really, really great.

I hope you can apply some of these techniques to your life.

Today's Kickbutt Mindset Tip:
Consistency is key. Never quit. If you stumble, get back up. Whether yesterday was good, bad, or a downright disaster, it doesn't matter. Get back on track. Chin up, head up, spirits up. You know what to do. Get social support to help you make it through the dip and overcome dark days. Focus on what you can do right. Plan two solutions for every obstacle life will throw in your way today. Set a deadline, hit those deadlines, and reward yourself when you do. Stay strong and keep on pushing on, because what else are you going to do? Quit? No. Never. Not you.

Never quit,

Craig Ballantyne, CTT

PS - Join me at this seminar...

"Bringing in extra income is the single most important way you can get rid of debt and become wealthy." - Mark Ford .... If you want to start an online business (the best way to bring in extra income), then you need to attend my November event - www.OnlineInfoBlueprintWorkshop.com

***
12 week cumulative total:

15,000 Bodyweight Squats

• 8735

10,000 Pushups

• 5762

3,000 Bodyweight Rows

• 1853

2,000 Pullups

• 558

1,500 Burpees

• 895

1,500 Chinups

• 515

333 Handstand Pushups

• 179

= 18,587/33,333 reps

Last Tampa Workout Till Thanksgiving

Happy October 1st! Why not treat today as another New Year's Day? You can choose to make big changes starting now. You can change your life just as well today as on any day of the year.

This is my final day down in Florida. Time to head back to Toronto for a few weeks before heading to California for the www.OnlineInfoBlueprintWorkshop.com event. I know that many TT Trainers will be there. Looking forward to it. And then I'll be back in Tampa for Thanksgiving.

Today's workout:

= 617 reps

300 Squats
200 pushups
50 pullups
50 burpees
17 Handstand pushups

Hope my arms have enough strength to fly me home later on. Haha.

Today's Kickbutt Mindset Tip:
You cannot change the past. Let it go. Learn the lessons. Apply the lessons to making today better. Improve your daily routines and 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).


Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 8485

10,000 Pushups

• 5517

3,000 Bodyweight Rows

• 1853

2,000 Pullups

• 506

1,500 Burpees

• 845

1,500 Chinups

• 515

333 Handstand Pushups

• 179

= 17,990/33,333 reps