Wednesday, December 30, 2015

Devastating Leg Workout and Giveaway

Today I gave myself an attitude adjustment.

You see, I get a lot of Travel Anxiety.

On Tuesday I was already getting stressed out from this Sunday's flight to Denver and next Tuesday's flight to Miami.

It's not the flying that bothers me, it's the entire litany of events from staying at a hotel the night before (because it's an early flight and I live almost 2 hours from the airport) to the shuttle train ride to the terminal to the line up for security to the slowest elevator in the world that takes me to the lounge to the lining up to board the plane, etc.

All of this feeds my anxiety.

And I've been letting it bother me, suck my mental energy (that I need for more important work projects), and straight-up give me a tight chest from the anxiety and sloppy breathing patterns that go with it.


No more.

I've switched my attitude from dread to Adventure. All of the hassles above can be seen as adventures in life, as beautiful gifts to be enjoyed with awe and wonder.

A hotel right beside the airport? Awesome!
A train that takes you from hotel to terminal? Cool!
An elevator so I don't have to climb stairs like a sucker? Right on!

So treat yourself to the same gift today... attitude adjustment in whatever area of life you need.

And that was AFTER I treated myself to this quad-devastating workout:

1A) Wall Squat Hold
1B) RKC Plank

2A) Double KB Front Squat - 53lbs kb's x 3 x 10
2B) DB RDL with 5s ECC

3) DB Walking Lunge - 40 pound dumbbells x 40 reps


That's the price you pay when you wuss out and don't go to the gym to use the squat rack. I had to pay the piper in the garage. Piper paid!

Today's Kickbutt Mindset Tip:
Pick a pupil to coach. Be the mentor you wished you had at their age. Care for and nurture their personal and professional development. Teach them, encourage them, correct them, and connect them. Be grateful for this opportunity to pass on the secrets to success in life.


Craig Ballantyne, CTT

PS - Birthday party for dog on Monday night...

Happy 10th (70th?) birthday to ol' B the D.

Monday, December 28, 2015

Christmas Workouts and Bally Photo

Sunday was nearly a CASS-Free day. Just a small cup of tea before an upper body workout in the garage.

That Meathead-ish workout looked like this:

1A) Decline Maximus Pause Pushup (1-1-1-1) = 28 reps, new PB
1B) Band Pull

2A) DB Neutral Grip Press

3A) KB 1-Arm OH Press
3B) DB 1-Arm Row

4A) Squat-Curl
4B) Kneeling Plank-to-Triceps Extension
4C) Total Body Extension
4D) Close-Grip Pushup

Had a nice visit from TT Trainer, J-Roc, on Sunday afternoon.

Today we had a little Christmas gift exchange with a few family members that missed out on the 25th, and I had more fun than on real Christmas!

My sister gave me a fancy new silk eye-mask. Probably the best gift of the year. Makes a huge difference in the summer, and in hotels where the rooms are filled with digital and mystery lights.

It was a great way to start the week. We should do a gift exchange every Monday morning. Ha!

25th TT Transformation Contest starts today! It's free to enter and you can win $1000 -

You need a bodyweight program to start with? Here's the 6-Minute Workout I shared in this morning's email. This type of training gives you the best morning workout, and this circuit is called:

The INSANE 6-Minute Morning Metabolism Cranker Workout

- Do each exercise for 45 seconds.
- Rest 15 seconds before moving to the next exercise.

1A) Total Body Extension
1B) Bodyweight Squat
1C) Jumping Jack
1D) Close-Grip Pushups or Kneeling Pushups
1E) Alternating Lunges
1F) Mountain Climbers

- Advance: You can do that circuit up to 3 times for a 20-minute workout.
- Take a full minute rest between circuits.

Who needs fancy equipment for a fat torching workout? Not you!

Your legs will be on fire (even after one round), and so will your metabolism.

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. If you want us to help you achieve your goals, then trust in and follow our advice. Stop doubting it. Stop denying it. Have faith.” – Mark Ford

Keep the faith and push on,

Craig Ballantyne, CTT

PS - Merry Christmas from Bally...

PPS – Make sure you know your big goals and dreams…

List your #1 priority in life. Now write down the first thing you do each day. Are these in alignment? What obstacles do you need to eliminate? What habits and rituals can you improve? Make the changes and align your actions.

Saturday, December 26, 2015

25th TT Transformation Contest Starts Today

It's time to start the 25th TT Contest!


Had a nice - and oddly warm - CASS-Free Christmas. But I was very sleepy all day.

Today is a deadlift pre-workout caffeine will be enjoyed, both at home and at the gym.

1A) Power Shrug
1B) Mobility
2) Deadlift - PB of 225x16 overhand grip

3A) Chest-Supported Row
3B) Good Morning
3C) Shrug

And it's time to start the 25th TT Contest!


My plans for the 25th TT Transformation Contest:

1) Increase Giving => Give more time, energy, and love to the people I work with and coach. Give more time and energy to organizations that matter...writing checks and buying toys are nice, but they only take care of the symptoms, not the root cause of the problem.

2) Use TT 2K3 and TT 2k4 with the #1 Priority twist (you'll see what I mean when the 2016 January TT program is released).

3) I can't think of any diet changes to make...I really can't do much better than how I eat now. It's a great place to be! So I'll continue on with no Plastic Water bottles, 12-hour daily break, and doing as many CASS-Free days as possible.

More details soon as I finalize these plans.

Today's Kickbutt Mindset:
Get up earlier tomorrow. Pray or meditate as the sun rises. Close your eyes and breathe slowly and deeply. Let calm come over you as your stress dissipates. You have no real worries. You have everything you need. Now shift your thoughts to your end point of "the game". How much is enough? What do you really need? How will you measure your life? What will you regret if you do not do it? How does this knowledge change how you should act today, and daily?

Make the right changes for your right life,

Craig Ballantyne, CTT

Wednesday, December 23, 2015

Lower Body Garage Gym Punishment

Busy day today for ETR writing. I won't get to the gym for front squats, but I'll use KB Goblet Squats and DB Walking Lunges in the garage after a little pre-workout caffeine.

Things slow down this afternoon as our ETR team goes on a 10-day break. I might take a 10 hour break on Christmas, but other than that, working away at new programs, articles, and books for you in the New Year.

And it'll be a green Christmas on the farm. 55 degrees and raining today (13 celcius). Muddy paws for ol' Bally the Dog ... and Rudolph.

Today's gonna leave a mark...

1A) KB Goblet Squats - PB of 70lbs x 32 reps
1B) Maximus Pause Pushups - 31 reps

2B) Close Grip Pause Pushups

3) DB Walking Lunges

And here are a couple of Christmas holiday workouts from the TT newsletter today, written by Bally The Exercise Dog:

10-Minute Christmas Calorie Burner - Dumbbell Version
- For the Goblet exercise, hold a dumbbell in both paws at chest height. 
- Take 2 seconds to lower the weight/your body and lift in 1 second.
- Do NOT rest between exercises.
1) DB Goblet Reverse Lunge - 10 reps per side
2) DB 1-Arm Standing Shoulder Press - 10 reps per side
3) DB 1-Arm Row - 10 reps per side
4) DB Chest Press - 10 reps
5) Total Body Extension - 20 reps in 30 seconds
- Repeat 2 times for a total of 10 minutes of Christmas Calorie Burning...
...You'll burn 13 to 20 calories per minute, PLUS you'll enjoy several hours of extended "Afterburn" calorie burning... my Christmas gift to you! ;) 
10-Minute Christmas Calorie Burner - Bodyweight Version
- Take 2 seconds to lower your body and lift in 1 second.
- Do NOT rest between exercises.
1) Prisoner Reverse Lunge - 10 reps per side
2) Decline or Close-Grip Pushup - 10 reps
3) Total Body Extension - 20 reps in 30 seconds
4) Pushups - 10 reps
5) Iron Cross Hold - 30 seconds
6) Cross-Body Mountain Climbers - 10 reps per side (alternating)
- Repeat 3 times for a total of 10 minutes of Christmas Calorie Burning
And here's another cool resource...

Trump's Daily Routine ...ooops, different Trump. Still good, though -

Today's kickbutt mindset tip:
Lead yourself out of temptation as quickly as possible. Don't get in situations where the allure of vices is too strong for your willpower.
If you find yourself in trouble cut your losses, but dont let others make you feel guilty for your decisions. Cut the toxicity in your life.

Push on,

Craig Ballantyne, CTT

Tuesday, December 22, 2015

Home Made Yoga

Surprised to wake up with little muscle soreness after yesterday's Meathead upper body workout. Happy for that. Might be all the 'homemade yoga' I've been doing lately.

That was today's movement session. I did 45 minutes of stretching and mobility before the AM dog walk. Feeling great.

Today is CASS-Free. Started with a great post-walk breakfast bowl and a Peppermint Tea. The bowl was filled like this...

- 1 tablespoon coconut oil
- 1 oz walnuts
- 2 oz pecans
- 1/2 banana
- 1 tablespoon almond butter
- 1 tablespoon honey

Really good start to the day.

Now to get back to work on a New Year's Day TT project.

Tomorrow is a heavy leg workout as a nice Christmas present to myself.

Today's Kickbutt Mindset Tip:

"Success is simple once you realize how hard it is.”

Then you will accept how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take.

It is not easy. It is not going to happen from any magic button. Only once you accept that will you succeed. Success requires you to set up routines and stick to them.

It is the creation of the routines that requires more discipline. Focus on quality, not quantity.

You need to integrate all aspects of the 5 Pillars of Transformation, from planning to social support to accountability to an incentive to The Big Deadline, for maximum results. Stay here for social support and accountability. You CAN - and WILL - do it. I believe in you.

I've seen it done a thousand times by every age, in any circumstance. This time is your time. Never quit.

Let's go!

The time to start is now,

Craig Ballantyne, CTT

Monday, December 21, 2015

High Volume Upper Body Meathead Workout

Sunday's Family Christmas was CASS-Free, full of turkey, but no junk. It was also an off day from training.

But today it was back to the gym with some pre-workout caffeine and a PB with dumbbell rows. The workout went like this...

1) DB Row - 100x8

2A) Bench Press - Pyramid up & down - 15,12,8,5,6,10
2B) Neutral Pullup - 5 sets

3A) Military Press

Should be soreness tomorrow. It's been a while since I've trained this way.

Today's Kickbutt Mindset Tips:
If you want advanced results, you must take advanced measures. Do MORE than what is expected of you, not LESS than what you are capable of. You have been given great gifts. Earn the rewards that those gifts make possible. Stay strong and keep on pushing on!

Make it a great one,

Craig Ballantyne, CTT

Saturday, December 19, 2015

Shop Deadlifting Groceries and Barbells

In a completely random LOL story, a woman in my hometown stole $4000 worth of groceries from a local store. She just wheeled her cart right out. How they estimated it was $4000, I have no idea. How could you even get $4000 worth of groceries in a cart? It wasn't a Whole Foods.

Anyways, I felt great today and decided to deadlift. Tomorrow is family Christmas and I didn't feel like rushing around to fit in a workout before everyone arrived. It will be good times and great eating. Tomorrow will also be a CASS-Free Christmas.

Today's workout was okay. No records were set.

1A) Deadlift
1B) Dips

2A) Front Squat
2B) Leg Curl

That was it.

I've been doing yoga (aka an extended old-man stretching routine) on my non lifting days. I think it's helping recovery. That's what I'll do Sunday AM.

Today's Kickbutt Mindset Tip:
You can design your life and control your destiny. But first you must know exactly what you want and where you want to go. This is your one and only shot - so make the right decisions, right now, for your right life. If you really, really, really want something, do everything you can to get it.

Get it,

Craig Ballantyne, CTT

PS - Best website ever...


Treat yourself to a copy of Brandon's book and support all the amazing things he does.

Wednesday, December 16, 2015

Hemingway and Robbins and Paleo Ballantynes

Pre-workout caffeine today followed with a decent Front Squat workout at the local YMCA.

This morning I was up early to do a lot of writing for a new coaching program that Missi Holt and I are doing. It went well, perhaps inspired by all the Hemingway I've been reading lately.

Last night I read Hemingway's short story, Fifty Grand. It's the only Hemingway story I know that features a surprising plot twist, and it reminded me of the mind-benders in two favorite Stephen King short stories: The Mist and The Jaunt.

I think about The Jaunt from time to time. The plot, about the repercussions of teleportation, still messes with my mind, twenty years after first reading it. The movie, Shelter Island, starring Leonardo DiCaprio, does the same thing. What a wonderful achievement it would be to write something so thought-provoking.

Maybe people will still be thinking about a TT workout they did 20 years after the face. :)

My training today:

Everything was supersetted with mobility, b/c no exercise paired well with another...I had to move pullups to today.

1) Front Squat
2) Neutral-Grip Pause Pullups
3) DB Lunge

Today's Kickbutt Mindset Questions from Tony Robbins:
Every morning I answer one question from the motivational legend, Tony Robbins. I can't remember where I picked up this list (must have been from an online article).

  1. Who are you?
  2. What are you made of?
  3. What are you after?
  4. What's stopping you?
  5. What are your wounds?
  6. What are you proud of?
I like answering the last one the most!

Craig Ballantyne, CTT

PS - One more thing...

I'll be speaking at PaleoFX this year in a special session for trainers, nutritionists, and business owners. PS - No relation Dr. Sarah Ballantyne who is also on the agenda!

Health Entrepreneurs f(x) brings together leading health and wellness entrepreneurs for a full day of deep discussion on marketing, business development, and strategy on how to crush it at entrepreneurship.

Tuesday, December 15, 2015

CASS-Free Pressing Workout

Good discipline today thanks to a great sleep last night.

I was tired after a CASS-Free day and had a great 8 hours rest. Woke up, did my writing, walked the dog, and had a good CASS-Free workout and day. I have a couple of big meetings on the agenda and don't need the anxiety that often comes when I drink caffeine beverages.

Today's Workout:

1) Decline Pause Pushup (1-1-1-1) = New PB of 27 reps

2A) DB Incline Neutral-Grip Press 5x5
2B) Band Pull

3A) DB 1-Arm Arnold Press

Lots of lower body stretching.

Big day of writing ahead.

Today's Kickbutt Mindset Tip:
A good approach to life: Act polite and courteous. Do not swear or speak poorly of others. Be virtuous and avoid vices. Avoid the temptations of junk food, excess caffeine, and alcohol. These only make things worse in the long run. Nourish your body and support your energy with healthy living – nutritious food, regular exercise, and 7-8 hours sleep per night. Meditate, breathe deeply, and relax. Live well. Live long. Leave a legacy.

Live strong and well,

Craig Ballantyne, CTT

Monday, December 14, 2015

Santa Saturday and Sunday Deadlift Day

Today is finally a CASS-Free day after several mornings of pre-workout and pre-writing caffeine. Treated myself a little bit while in Toronto, and then I really needed it yesterday prior to my workout. Still, I was sleepy all day Sunday.

Might have because of our 1st Annual Christmas in Canadia party. I was joined by the Delmontes, Berardis, Pilons, and Elkaims for a nutrition-guru lunch on Saturday. I love hanging around Brad and Heather Pilon, and watching Brad pig out on the best dessert on the menu.

"That's how you break a fast," he said with a big smile on his face.

Ha. And then Santa showed up to make the day complete for the little munchkins. PS - LOL at Berardi's shirt. 

There was no workout Saturday, but on Sunday I hit the YMCA for a deadlift session of:

1A) Hang Clean

1B) Dips

2) Trap Bar Deadlift

3A) Good Morning

3B) Shrug

Good times. Then I had a nap. That was even better times!

Today's Kick-Butt Mindset Tip:

It's never too late to change and improve. Commit to getting better every day. You can do it. I believe in YOU. And remember - If you want advanced results, you must take advanced measures. Do MORE than what is expected of you, not LESS than what you are capable of. You have been given great gifts. Earn the rewards that those gifts make possible. Stay strong and keep on pushing on!

Time to get busy like Santa,

Craig Ballantyne, CTT

Friday, December 11, 2015

Paleo Row Therapy Friday

Staying at my favorite hotel in the world right now, the Shangri-La, in Toronto. It has a decent gym, so after some pre-workout caffeine (and after getting a lot of great writing done), I hit the gym

I also tried a new Paleo bar, the Paleo Krunch Espresso bar from Steve's. I found it at Whole Foods. Broke it up and mixed it with some walnuts. It was really great.

It helped me a hit a workout record on the rower.

250 meters in 51 seconds

Tomorrow will be a recovery day and then on Sunday I will deadlift. Today my upper back is sore as heck from Wednesday's pullup session. Dang!

Now it's off to see my chiropractor to get some Active Release Therapy on my right Achilles, and then some Christmas shopping.

Today's Kickbutt Mindset Tip:

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.


Craig Ballantyne, CTT

Thursday, December 10, 2015

Squatting and Priority Training in Denver

I usually try to avoid caffeine on travel days, but I also wanted to get in a squat workout today because it was my last chance for a squat rack till Sunday back on the farm.

Today's workout was weak - even with the caffeine - and it just shouldn't have been done the day after yesterday's session. Lesson learned, but that's okay. The squat is not my #1 training priority right now. It's the deadlift.

(Side note: That's the name of January's unique TT program - TT #1 Priority Training ... you're going to love it... gets you strong and lean.)

Today's Workout:

1A) Front Squat - pyramid style, work up to 185x5 and then down to 135x10
1B) Box Jump

2B) DB Lunge

That's it.

Today's travel diet was/will be:

Normal breakfast bowl

Lunch on plane: Taking a giant salad, walnuts, and apple

Dinner at the hotel

Friday morning will be spent writing in a hotel room and the afternoon involves running errands and shopping around Toronto with J-Roc. Should be an amazing day.

Saturday is a Big Christmas Party in Burlington, Ontario, with Brad Pilon and Family, Vince Delmonte and Family, and many more. There will be 32 guests at lunch and I'll have some great this one from Saturday night.

At the Four Seasons Hotel in Denver announcing our total donation to the Denver Toys for Tots Drive - where we purchased over 7,500 toys. What an incredible group of people.

Today's Kickbutt Mindset Tip:
Have one more tough conversation before the holidays. Fix one last problem. If you are wrong, admit it. Fix the problem, learn your lesson, and move on. But if you are right, stay strong and fight. Ignore hate, listen to constructive criticism, and ask your mentors for advice...but always stay true to your personal philosophies forged by your values, experiences, and wisdom.

T'is the season to be wise.

Stay strong,

Craig Ballantyne, CTT

Wednesday, December 09, 2015

Upper Body Meathead and Metabolic Kickstarter Success Stories

CASS-Free boring Tuesday in the books. Today's different. I had some caffeine while writing and it helped me get a lot done. I followed that up with a great upper body hotel meathead workout. Now for my last work day in Denver before heading home to Toronto.

I have another big event planned for Saturday and can't wait to share some photos of the world's top nutritionists at a special CB Christmas gathering.

But first, today's workout:

1A) Neutral-Grip Pause Chin-up (1-1-1-1)
1B) 1-Arm DB Arnold Press

2B) Close-Grip Pause Pushup (1-1-1-1)

That was it. Five sets of each. Good times.

And here's the feedback of the week about my Metabolic Kickstarter program...what an incredible story.

“I started doing the Metabolic Kick-Starter work outs quite by accident. I hadn't checked my emails in a while and saw I'd been receiving the daily work out videos. I think by the time I discovered them it was already into week 3. So I purchased MKS and followed along religiously. I think I've done the entire program 4 or 5 times since it’s so easy to follow and you really do see results. That was almost 8 months ago. I had some measurements done at the gym back in July. I was weighing in at 109 kg, yet thanks to the videos my body shape was looking really good. My thighs were a healthy 68cm, waist 107 cm. I entered into a 12-week weight loss challenge at work that ended early November, and found that I also needed to eat properly to get good results. (I'm in New Zealand, and good food isn't the most affordable here) so we made do with what we could. I was doing the challenge with my husband and that made things so much easier. I was going to the gym, I was doing my work outs in the morning. We were even interviewed by our local newspaper and had the story go online with a video! The funny thing was though, the gym jumped on board with our newspaper story via their Facebook page saying results can be gained at the gym. I thought "yeah, but...I got my results from the workouts I did at home with Craig and Missi and Marie." :) I was still doing my morning work outs and had also purchased the 6 Minutes to Skinny – which I've just started again – by the end of the weight loss challenge. At the start of the challenge in August I weighed 110.9 kg. After 12 weeks, lots of exercise and some adjustments to my eating, I weighed in at 90.4kg. I was absolutely stoked. I'm a Pacific Island 41 year old mother of 2 teenagers, and haven't felt so good since my early 20's. Thank you for turning up in my life when you did. Because of your videos and your encouragement through your post-scripts in your emails I feel and know that there are only minor set backs and that are easily overcome. I'm now just trying to maintain but hopefully get below the 90kg mark, and will spread the word of your easy workouts. These days when you say a certain food or exercise isn't good for you I'll tell my husband and he'll ask, "who told you that?", and I'll reply "My friend Craig Ballantyne." ;) Since my measurements in July I've lost a total of 8cm around my thighs thanks to all the squats and lunges I've had to do! A total of 52cm from my body lost since then. I love to do push ups that I could never do before. I hated mountain climbers but love those too now. Thank you again all the way from New Zealand :) You're a real inspiration. PS – Today is my son’s birthday. A minor set back of pizza, chips (or fries), ice cream and pavlova occurred tonight. I know I can work it off. I think my metabolism has gone into top gear as I'm still feeling and looking awesome!” – Barbara Ah Kuoi

Today's Kickbutt Mindset Tip:
You are the type of person who takes action……Doesn't complain, finds a way to get it done, and never gives up, right? The answer is yes, you are. Remember that during the tough times today.

Remember to push on,

Craig Ballantyne, CTT

Tuesday, December 08, 2015

The Nice List and boring diet

No training, no caffeine, no alcohol, no soda, no artificial sweeteners. Nothing bad today!

Can you tell I'm trying to get on Santa's Nice List?

The Ballantyne Family Elves buying presents at our ETR Toys for Tots Christmas drive in Denver on Saturday. ETR and friends bought over 5,033 toys for Santa to deliver this year!

Craig Ballantyne's photo.

Today's Kickbutt Mindset Tip:
Take a deep breath, relax, step back, and look objectively at the battles you are fighting and wars you are waging. Most conflicts are not worth it. They are simply someone else's drama serving to help them procrastinate on what matters in life. So about the fighting words you want to say to someone…Sleep on it. Wake up tomorrow and take the high road. If you have caused harm, apologize and fix it. Otherwise, relax, re-focus and return to what really matters. Live and lead by example.

Get leading,

Craig Ballantyne, CTT

Monday, December 07, 2015

Weekend Toys for Tots and Deadlifts Today

Saturday was, I'm proud to say, CASS-Free.

I was tired from a late Friday night (great evening hanging out at the Four Seasons with so many of our TFT attendees) but I held off as we went toy shopping (we bought over 5,000 toys!).

Then at night we had an incredible party.

Best biceps photo from our Christmas party...with my biz partner Matt Smith and his family. PS - That's just a root beer bottle that lil' Bella is holding... I swear!

No booze for me all weekend.

Today is pre-workout caffeine.

Ha, that look on Bella's face is hilarious.

Great weekend. We filmed some new video workouts for our January Facebook Coaching Transformation Challenge with Missi Holt, and then Daniel Woodrum delivered a TT Certification. We filmed that too, so that we can have a big CTT-drive in March when it's the FIFTH (!!!!!) anniversary of the CTT program launch. Crazy.

(I launched it the day after Joel Marion almost died from hitting his head on a concrete floor...seriously...I sent the first promo emails from his hospital room in Tampa!)

Now I'm ready for another amazing week in the ETR HQ in Denver.

Today's Workout:

1A) Hang Clean
1B) Mobility

2A) Deadlift (trying out a pyramid rep scheme - 15, 10, 5, Max reps)
2B) Dips - Hit a new "old man era" personal best of 21 reps

3A) Good Mornings
3B) Front Squat

Today's Kickbutt Mindset Tip:
“Life is not a dress rehearsal.” This is your one shot. You must make the most of it. Start now.

Like right now,

Craig Ballantyne, CTT

PS - Couple of articles for you



Saturday, December 05, 2015

Toys for Tots Diet and Dinner

Wonderful, but busy, Friday. Spent time with the lovely Lesa Gutenkunst, Vince & Flavia, the amazing Daniel Woodrum, Shaun Hadsall, Bruce Krahn, my family, and our lovely ETR and TT Team.

There was pre-workout caffeine, but only 50mg. Nutrition was great, and I had a fantastic 6oz grass-fed filet, baked potato, and spinach at The Edge bar last night with a few friends after the seminar. No booze, but a post-dinner Peppermint tea. It's a ritual with my traveling buddies, Barry and Barbara from England. We've had tea in Prague, Moscow, St. Petersburg, and London.

Today I'm trying to go CASS-Free. I will be tired, but I can nap. We start the day with Toys for Tots shopping at 8am, then we resume the seminar at 1pm, and then we have our Christmas party at 6pm.

And Santa visits at 7pm!

Have a great day,

Craig Ballantyne

Friday, December 04, 2015

Amazon Cookbook Alert

Amazon has an important announcement for you!

We have GREAT news for you because of your interest in the new best-selling cookbook, Eat More, Burn More, by Amazon-verified author, Chef Gui Alinat. Just in time for the holidays, Chef Gui has teamed up with Amazon to offer you a MASSIVE 20% discount off the normal price.

Order today and you'll get your holiday meal-saving recipe book before Christmas.

Just use this coupon code to get your 20% discount right now: BURNMORE

Click here to save 20% on the hottest cookbook of the year at Amazon

Here are just a few of the rave reviews for Chef Gui's recipes...

"The days of, "never trust a skinny chef," are gone. Chef Gui proves that stuffing our faces while being healthy is possible. Kudos!" - Jeffrey Jew, Top Chef Seattle

"It's as beneficial to your emotional health as it is to your waistline." - P. Shaun Barbour, PhD

Just use this coupon code to get your 20% discount right now: BURNMORE

Click here to save 20% on the hottest cookbook of the year at Amazon

"Just got my hands on the new Eat More, Burn More cookbook from Chef Gui Alinat. I highly recommend it if you're interested in making restaurant grade meals. Chef shows you how to make your favorites, and gives you step­-by­-step instructions that will have you earning Michelin stars from all of your friends and family!" – JR Sloane

"I can't wait to share this cookbook with my clients. It has simple ingredients (stuff I already have in the house) and easy instructions to make healthy meals that are some of my favorite choices. This book can be the answer to long-term change for someone who feels deprived eating the same things all the time. One of the number one requests I get is for recipes and meal ideas... now I have my new recommended resource!" - Rachel Cosgrove, Author of The Femals Body Breakthrough and Drop Two Sizes, Women's Health Columnist, 2012 IDEA Personal Trainer of the Year, Owner of Results Fitness


Taking care of your health and cooking,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's why I teamed up with Chef Gui this year...'s the same motto that I used to team up with you and all the great people in my life. I know it will work for you, too.

Spend your time with people of the highest moral quality, with those you seek to emulate, and with those that provide only the best example for your children. Leverage their knowledge, support, commitment, and success. Be clear about who is right for your life.

Experimental Meathead Part 2

Last night was a little weird and stressful. I'll give you the full details on Monday. The story isn't over yet.

In the meantime, today included pre-workout caffeine and another interesting experimental workout. Slightly different than the Tuesday upper body workout I did, and just as educational.

My family arrived yesterday and we went for dinner at a local Denver institution called, The Kitchen. The food and service are great.

I had a bone-in pork chop with rutabega mash, sauteed greens, and a zucchini relish on the chop. Others had steak and lamb, and both were outstanding. Great place to eat, and close to our ETR HQ. I'll be stopping by more often.

Big seminar today, but tomorrow is off-training and a great day for CASS-Free shopping.

Alright, here's today Experimental Meathead Hotel Gym Upper Body 5am That's Enough Adjectives Workout:

1) Decline Maximus Pushup - 28 reps, new personal best (1-1-1-1 tempo)

2) Chinups EMOTM - 5 sets

3A) DB Incline 5-second Eccentric Press
3C) DB Tri X
3D) DB Incline Curl
3D) DB Chest-Supported Rear-Delt Raise

Good times.

Today's Kickbutt Mindset Tip:
Work on your #1 priority for 15 minutes first thing in the morning, six days per week. Do NOT get distracted. Do NOT procrastinate. Do NOT let anything get in the way of progress on your big goals and dreams every day.

Tomorrow's Priority: Toys for Tots shopping.

Shop on,

Craig Ballantyne, CTT

PS - It's Christmassy Time in the TT World!

Unstoppable Christmas time at the ETR HQ in Denver...getting ready for our TT Certification with Daniel Woodrum (pictured here with me, CB) on Sunday and our 4th Annual ETR Toys for Tots shopping drive on Saturday.

Thursday, December 03, 2015

Glute Workout

Today was a very interesting experimental workout. Both of my training sessions have given me great ideas for the January program. Look out!

Got up earlier than usual, did lots of writing, put together some cool TT workouts for the weekend, prepped for our weekend Toys for Tots event, had some caffeine and went and did a workout.

My sister arrives in Denver today so I'll be out for dinner tonight at a local farm-to-table restaurant.

Here's an interesting little graphic...check out how much meat your country eats...those Argentines love beef:

Alright, now about today's workout...

- 3 rounds of each superset

1A) 1-Leg Hip Extension
1B) Plank

2A) Goblet Squat - 33 reps with 50lbs db
2B) Stability Ball Leg Curl - 20 reps 

3A) DB Hip Thrust
3B) 1-Leg DB RDL

Glutes should be sore today...they kind of are right now.

That was a Kickbutt Workout to go with...

Today's Kickbutt Mindset Tip:
Everyday I ask myself: What would a Great Man do? Live with integrity and follow the Golden Rule. Be a gentleman, acting polite and courteous, never swearing or engaging in outbursts. Go out of your way for others, and leave everyone better off than you found them.

Time to get going,

Craig Ballantyne, CTT

PS - "The failure to act is much more often the product of inner emotional resistance than external resistance. To move forward you must give up your story, whether it is excuses about your childhood, lack of education, your “bad luck,” your unsupportive family, your low metabolism, where you live, etc., etc. Do not capitulate to external resistance, AND resolve your own internal resistance.” – Dan Kennedy

Wednesday, December 02, 2015

New record on the bike

A good sleep last night meant I didn't need any pre-workout caffeine. All I did were 4 hard intervals on the bike, and I set a new personal best.

32 calories burned in 1 minute on the stationary bike

Good times!

And I'm continuing my plan of:
- no plastic bottles
- no Coke Zero
- no Coke Zero out of plastic bottles, LOL

Big weekend starting soon in Denver, lots of cool kids coming out, including Daniel Woodrum, the DelMontes, Tyler Bramlett, my travel buddy, Barry Dunlop from England, and some of my family from Canadia. They'll be joining us for our Toys for Tots shopping event.

That means lots of great dinners this weekend.

And Daniel is filming the CTT cert on Sunday.

Exciting times!

BTW, make sure to drop by this thread to see new member Kevin Valluzzi and I work out his nutrition and training plan:

Today's Kickbutt Mindset Tip:
Set a hard deadline for your dreams, one that comes with REAL consequences. And be clear about the consequences of all your actions - and inaction. Make these consequences matter…that's the only way that you'll change your behaviors and take action before it is too late.

Push on,

Craig Ballantyne, CTT

PS - Check out this amazing success story!

Lindsey trained with Catherine Gordon, CTT, and lost 19 pounds and 15 inches. Her story is very moving…BTW, we often get ‘complaints’ about Before & After photos where the after looks so incredibly different (due to the transformation) of the person in  the before…this is going to be one of those times.

“Saying that TT has changed my life is an understatement. I realize that my transformation started the day I walked into Gordon Studio, and learned what TT was. My overall health , both mind and body, have changed immensely.

My family has been in the restaurant business my whole life. Eating, drinking, and being merry is what I have been accustomed to. I have always struggled with my weight: tried every diet, paid thousands for personal trainers, and nothing worked until TT and the Sugar Freedom diet.

Reflecting on when I was younger, I always wanted to wear the clothes that the other girls were wearing, but never could because I was too big. Now with this transformation I know I can walk into a store, and wear the clothes that I want to wear. I am comfortable with myself and who I am becoming. I admit, I was intimidated by TT in the beginning because I did not think I was fit enough to keep up. I used to go to the gym with not a clue as to what I was doing and what would work for me. Having modifications, guidance, and support from Catherine has made this transformation possible.

Instead of dreading working out, I look forward to it. I went from working out 1 to 2 days a week to working out 4 to 5 days a week. TT and the Sugar Freedom diet have shown me that I can still love food, I can still eat, drink, and be merry. I have not lost anything, but gained so much more by having the power over the food I put in my mouth. Food no longer controls me, I control the food in my life. This 12 week challenge has proven to me the change that I feel in myself. The motivation and drive I have to keep this transformation going and to be my best self will not end at the end of this challenge, but will last a lifetime."

Tuesday, December 01, 2015

Super Tuesday Upper Body Circuit

Bounced back a little since Sunday's super jetlag debachle.

No workout on Monday.

Interesting session today.

Late to bed and early to rise left me a little tired, so there was some pre-workout caffeine. I did a fun off-week upper body circuit and it gave me a great idea for the January 2016 workout.

Last night's dinner was at Ocean Prime. They have great filet mignon. Had that with a baked potato, steamed spinach, and olive oil. Thought about having some booze, but stayed CASS-Free for Monday.

The Workout

1) Maximus Pushups - 30 reps (1-1-1-1)

2) Pullups - Max reps EMOTM (every minute on the minute)

3A) DB Shrug
3B) 1-Arm Arnold Press
3C) Cable Face Pull
3D) Triceps
3E) DB Curls

3 rounds of the circuit. Good times.

Lots of weird muscle soreness, though. Lingering soreness in glutes, something that feels like a charley horse, and a continued problem with a tight right achilles (from walking too much in improper shoes).

Doing lots of mobility work and stretching to rid myself of the aches and pains so I can finish one last 3-week heavy program before year's end.

Today's Kickbutt Mindset Tip:
"The failure to act is much more often the product of inner emotional resistance than external resistance. To move forward you must give up your story, whether it is excuses about your childhood, lack of education, your “bad luck,” your unsupportive family, your low metabolism, where you live, etc., etc. Do not capitulate to external resistance, AND resolve your own internal resistance.” – Dan Kennedy

Stay strong,

Craig Ballantyne

PS - Take a deep breath, relax, & look objectively at the battles you are fighting & wars you are waging. Most conflicts are not worth it.

Monday, November 30, 2015

Sunday Terrible Travel Sunday

Sunday turned out to be a really crummy day, despite getting off to a great start. I woke up early, did some mobility work, got to the airport early, stayed CASS-Free before my flight, had a high-protein breakfast in the lounge (5 hardboiled eggs, pineapple, apple, tomato juice, water) and everything was going right on time.

Boarded the plane...and then an hour delay. Due to the busy travel season, people were late with connections. We waited, which is fine, but perhaps I stopped drinking enough water.

We arrived in Denver about 90 minutes later than usual and I started to feel a headache coming on.

This has happened about 5-6 times over the dozens of flights I've taken going westward. Some type of jetlag, for lack of a better term. The worst case was in 2009 when I flew to Las Vegas from Toronto. I felt physically ill and had to sleep it off for 3-4 hours.

Most of the time I'm fine...but yesterday wasn't my day.

Things got worse after I got to my hotel, and even after I ate lunch.

Eventually I had to lie down. An hour nap and a shower put me back to 75%.

And a good night's sleep has renewed me to 100%.

But dang. An entire afternoon wasted. I had a lot planned, shopping, groceries, and studying a course.

All I could manage was watching an MLS game. And I don't even like Major League Soccer, but I was feeling too poorly to change the channel...even though I had the remote in my hand, LOL!

Anyways, back on track today.

No training, more mobility, and generally not a lot of heavy lifting this week as I'm taking most of the week off. I will have a heavy session on Thursday and start one more 3-week phase before the end of the year.

Today and tomorrow are CASS-Free. Might also be vegan-paleo both days.

Today's Kickbutt Mindset Tip:

What are you doing today to make tomorrow better for someone else? Focus on what matters, concentrate on what counts, & do good things. In a world filled with darkness, be a bright light. Follow the Golden Rule. Help others. Teach them. Lift them up. Abundance > Scarcity. The more they succeed, the more you succeed. Don’t hold anything back.

Give it,

Craig Ballantyne, CTT

Saturday, November 28, 2015

Caffeine and Pushups and Denver

I should have had more discipline today. There was unnecessary pre-workout caffeine because I had an excellent night's sleep. Still, I gave in.

Tomorrow will be a caffeine free day and trip to Denver. Early flight, 2 hours back in time, then a trip to Whole Foods to stock up for a busy week at ETR HQ. On Friday, we're doing a seminar with Derek Wahler, and a young Daniel Woodrum joins us for the Toys for Tots drive on Saturday and then he does a CTT Cert in Denver on Sunday (plus he's filming that one). Good times!

So was today's workout...perhaps due to the caffeine.

1A) Decline Pause Pushups - Personal best, 26 reps
1B) Band Pull

2B) Band Pushup (band wrapped around back to increase resistance)

3A) DB Shrugs
3B) DB Incline Triceps Extensions
3C) DB Hammer Curls

Then drove to the Toronto airport. Night at the hotel, then early flight.

Need a workout to get ripped, hit this:

Today's Kickbutt Mindset Tip:
When you pour love and energy back into your community, it comes back to you 10-fold. That's not why you do it but that's what happens. So what are you doing today that make things better for someone tomorrow? Focus on what matters, do good things.

Push on,

Craig Ballantyne, CTT

PS - Go on!

Think BIG. Take a daily walk to clear your head & get creative. Phone a colleague and clear something up. Stop procrastinating and take care of business on those boring tasks that have piled up. Lead your team and mentor a junior member. Give the help that you would have appreciated 10 years ago. That’s how you grow personally & professionally.

Friday, November 27, 2015

Thanksgiving & Hemingway

It was a CASS-Free Thanksgiving here in Canada. It was also PTA-Free (Planes, Trains, Automobiles-Free). But it was warm enough for a bike ride and a couple of comfortable dog walks. Unfortunately all of the snow melted and now it doesn't seem very Christmassy.

Wednesday night I had a Canadian Thanksgiving feast of grass-fed hot dogs wrapped in Paleo coconut wraps. I really don't know what to think about that. Feel free to judge me!

Anyways, for Friday's deadlift workout, there was some AM caffeine and a protein supplement with stevia for lunch.

Today's Workout:

1A) Hang Clean - hit PB of 135x9
1B) Mobility/Abs

2A) Rack Pull
2B) Mobility

3A) Military Press
3B) Leg Curl

Now for a deload week and then one last 3-week heavy cycle to end 2015.

Decent list of health tips...

Today's Kickbutt Mindset Tip:
If you fall “off the wagon” cut your losses, don’t worry about it, and get right back on track. Immediately. It’s minor damage that can be dealt with.


Almost everyone goes overboard this week…BUT don’t let one day become 30+ days of bad eating and no exercise until January. Let's relax and get back on track. Don’t wait till New Year’s Day to eat healthy again.

Have a great weekend,

Craig Ballantyne, CTT

PS - Way off topic...

I recently finished Hemingway’s compilation of The Nick Adams Stories. It’s believed these stories represent Hemingway himself, growing up in Michigan, exorcising his World War I demons, and moving into marriage and adulthood.

“Nick Adams…emerges clearly as the first in a long line of Hemingway’s fictional selves,” writes scholar Philip Young in the preface. The compilation is not old Hem’s finest work, you are better off to start with Moveable Feast if you want a Hemingway ‘biography’.

The Adams stories are early work and rough drafts, but the book is a must-read for anyone seeking the full Hemingway experience, as I am. It gives valuable insight as to what drove Hemingway to write.

On page 238, from the short story, On Writing:

“He wanted to be a great writer. He was pretty sure he would be. He knew it in a lot of ways. He would in spite of everything. It was hard, though.

It was hard to be a great writer if you loved the world and living in it and special people. It was hard when you loved so many places. Then you were healthy and felt good and having a good time and what the hell.

He always worked best when Helen (Nick Adam’s wife) was unwell. Just that much discontent and friction. Then there were times when you had to write. Not conscience. Just peristaltic action. Then you felt sometimes like you could never write but after a while you knew sooner or later you would write another good story.…It wasn’t conscience. It was simply that it was the greatest pleasure.”

Wednesday, November 25, 2015

Hot Butt Workout Expert

Monday I explained that the best way to get a hot body was targeted metabolic resistance training combined with interval training.

This works. Proof is in the photos (below).

And if I had to choose just one exercise for getting a nice butt, it would have to be the simple lunge (of course, it can be done many ways, as you’ll see in Flavia’s and the TT Booty programs).

My butt proves the power of the lunge. Back in 1999, I was still in college, and working as a part-time personal trainer and Strength Coach.

Craig, you have a nice butt,” one of the female trainers said to me one day.

Nice butt? Up until that point in my life, I naively assumed that girls only looked at my pecs, abs, and biceps. I had no idea they were checking out my butt, too.

It must be all those lunges you do,” she added. I nodded. And I agree. Even better than the squat or deadlift, nothing is going to be better for your butt than lunges.

“Right Flavia?”

Flavia’s photos speak a thousand words. She does lunges, and she shows you how to do them in her Curvalicious program here.


(It might be tough to see her in the left-hand photograph because she’s wearing camoflage… but really, you just can’t hide those curves.)

So, where does that leave you?

If you want to get a hot body… a sexy, curvalicious body, one that doesn’t just ‘turn heads,’ but practically ‘snaps’ the necks of men who walk by you – at any age – then here’s what you need to do:

First, you’re going to get Flavia’s proven program. Like I said, I’ve trained side-by-side with her at Powerhouse Gym in Tampa, Florida, and she’s got curves in all the right places, plus she does awesome workouts.

Grab Flavia’s hot body program here ** Half price sale starts today **

Second, once you have her program, send me an email to:

And I’ll send you my “TT Booty” program – for free. My gift to anyone who gets Flavia’s program and starts working on getting their hot body today.

Arrow blue  Get Curvalicious on Sale and get the “TT Booty Workout” for free

Flavia’s system uses “Targeted Metabolic Training” to put curves in all the RIGHT spots.

Once you have her program, send me an email to:

And I’ll send you the TT Booty program for free.

Let’s get hot,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – But hurry…

…Flavia’s hot body program is so hot, it’s only available this week… and so is my special offer.

Let’s get your hot body here

Then email me for your bonus.

PPS – Get her program before her husband Vince makes her take her photos down.


PPPS - One last motivational mindset tip before Thanksgiving!

You don't ‘find time’ for the important things in life, you MAKE time. If there is something you want to do, something you want to accomplish, start making time in your life for it right now.

Tuesday, November 24, 2015

Meathead and Dairyhead

Today was not CASS-Free. There was pre-workout caffeine plus whey protein that contained stevia. But it was all for a dairy experiment. Going to see if a new whey protein causes me to get stuffed up. So far, an hour later, no problems.

It was an upper body meathead day at the gym.

1A) Rack Lockout Bench Press - 5x4
1B) Pause Chin-up - 5xMax

2A) Chest-Supported Row
2B) Mobility

3A) Seated Row
3B) Mobility

Lots of glute stretching. They are tight. An old injury seems to be flaring up from too much squatting the other week.

After workout blender drink:
- 8oz water + 4 ice cubes
- creatine
- 2 scoops BioTrust mocha whey protein
- spinach
- 1 banana

Good times.

Today's Kickbutt Mindset Tip:
We fail to take action not because of people stopping us, but because we stop ourselves! To move forward and make BIG progress in your life, you must change your attitude and start believing in yourself. It’s time to overcome all those mental obstacles that stopped you in the past. It was NOT your fault then. You just didn’t have the support and wisdom that you now have in place here today from us to you. This is your time. You can – and WILL – do it. We believe in you. Join us and start believing in yourself. Identify WHY you want to change and make that WHY into a burning desire for success. Let nothing get in your way. Make the changes you need to make – right now – for your right life.

Right on,

Craig Ballantyne, CTT

PS -Never miss a workout (workout included)


Monday, November 23, 2015

24th Contest is Over

Today is the FINAL day of my 24th TT Transformation.

For the last 12 weeks, I've...

- Avoid all plastic water bottles (even on 4 hour flights!)
- Drank ZERO coke zero's (hurray!)

And I finished off my mini-challenge transformation with a CASS-Free Day, although it was very tempting to have caffeine today, but I knew the right choice was to avoid it. And I did.

Started the day with decaf Green Tea because I was stressed with a busy Monday full of deadlines. Caffeine would not have made anything better.

Always livin' by one of my mottos:

Make the right decisions for your right life - right now.

Unfortunately, I'm tired now. :)

Fortunately, I got all my major projects done.

Time to start planning for tomorrow.

And one more dog walk in the snow. We got a nice dose of winter on Saturday afternoon.

I even did a Caffeine-Free lower body garage workout on Sunday (no workout today).

Sunday's session went like this:

1A) Goblet Squat
1B) KB Swing

2A) DB Split Squat
2B) 1-Leg Hip Extension

3) Med Ball Slams

Good times.

Today's Kickbutt Mindset Tip:
You don't ‘find time’ for the important things in life, you MAKE time. If there is something you want to do, something you want to accomplish, start making time in your life for it right now.

So make those right decisions,

Craig Ballantyne, CTT

PS - No one, and I mean NO ONE...

...on their deathbed has ever said "I wish I had spent more time binge watching television shows". ... So use your time wisely.

Cardio and Abs?

Cardio and Abs. That sounds so 1990's. Like saying this, "I'm Craig, and this is my dog Bally, and we're here to PUMP - *clap* - YOU up!" in an Eastern European accent (with apologies to Hanz & Franz from SNL).
(Hope that brought a smile to your Monday morning.)
8-Minute Cardio & Abs (NO-equipment version)
1) Punisher Squat - 20 seconds on, 10 seconds hold
2) TBX - 20 seconds on, 10 seconds off
3) Crushing Plank - 20 seconds on, 10 seconds off
4) Burpee - 20 seconds on, 10 seconds off
5) Rocking Plank - 20 seconds on, 10 seconds off
6) Burpee - 20 seconds on, 10 seconds off
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Now if you're like me (and Hanz & Franz... and Turbulence Training 2.0 users), you probably prefer a little bit of equipment to build more muscle and work your abs even harder, so here's what I would do:
8-Minute Cardio & Abs (Version 2.0)
1) DB or KB Goblet Squat - 30 seconds
2) DB or KB Swing - 30 seconds
3) Crushing Plank - 30 seconds
4) Burpee - 20 seconds on, 10 seconds off
5) Ab Wheel Rollout - 30 seconds
6) DB or KB Swing - 30 seconds
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Enjoy! And use it to kick-start an amazing week.
Today's Kickbutt Mindset Tip:
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.
I know you can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If you want workouts that...
...use dumbbells too, check this out...We are receiving so much great feedback on during our 250,000 Fan contest. For example, here's a great success story:

"Craig - I cannot thank you enough for Turbulence Training. My new year's resolution last year was to lose 10-15 lbs and eat healthier. After several years of being out of shape and not eating very well, I was skeptical that I'd do it. I found TT on a whim by searching the internet for "workout at home."
"I needed an alternative to running, which kills my knees, and swimming, which was tough to fit into working and taking care of two preschoolers. What I found is that TT is an amazingly efficient and fun program that has given me a passion for life, healthy eating and physical fitness.

"I lost 25 lbs in 3 months with TT - back to the weight I was at 25. I have a leaner and more muscular body than I did as an athlete in college. I've kept the weight off and continue to be fueled by the amazing energy your program has given me. I am more positive about everything in life. I feel confident, healthy, fit and younger.

"I am so excited about your program that I'll tell just about anyone about what an incredible impact it's had on me physically, emotionally, and mentally. So far, I've recruited some co-workers and possibly the biggest skeptic, my husband, to do the TT Buff Dudes and Hot Chicks workout C.

"My 2015 New Year's resolution is to share your program with as many people as I can so that more people can share in the benefits I've so appreciated. Last year for Christmas, I dreaded getting more clothes that would feel tight and uncomfortable. This year, my list included things like a TRX, a bench, and a pullup bar. Santa delivered and I'm ready to go for another year of fantastic workouts with you and your team." - Denise Zorn
PPS - Here's more great feedback...
"I'm down 24lbs, lean and buff. Thanks for your help." - Rocco Taraborrelli
...and another...
"I've lost nine pounds with changing my eating habits and I've lost 6 3/4 INCHES overall. Getting dressed is the best feeling every day. How I look and feel now is all the motivation I need! Love Turbulence Training!" - Paula Rigione Fletcher
...and one more...
"December 29th I began my TT in 3rd week, consistently dropping body fat. I was a certified personal trainer, worked very hard and then life happened. After discovering the TT programs, and due to our challenging budget (no gym membership for me), it was the catalyst I needed to get my health back! Thank you!!" - Tami Meras

Get Turbulence Training

Friday, November 20, 2015

7-Day Diet

As a fitness professional, I’d say that well over 90% of the questions I always get from most people is, “How to get rid of this stubborn lower abdomen fat”... or the lower “pooch belly” syndrome. 

But unfortunately, most mainstream diets that claim to help you quickly lose belly fat don’t have ANY knowledge of whether they’re losing water and muscle, or burning fat.

And THAT my friend makes all the difference in the world if you’re looking to shrink your waistline.

Here’s a powerful example: for EVERY gram of active carbohydrates you consume on a daily basis, your body will hold nearly 3 grams of water.

Read that last sentence once again quickly so it “sinks” in.

So if you just cut carbs, the scale might trick you into thinking that you’re losing a bunch of weight -- and you are.

BUT – it’s water weight, NOT fat.

Sorry. You’re just dropping a bunch of water.

But what if you could make most of that water loss mean fat loss instead?

Well, you CAN.

You just have to make sure that you deplete carbs with the RIGHT foods, at the RIGHT times, for the RIGHT durations.

And when you combine this with strategic exercise, it becomes a LETHAL combination for you to take your fat burning to a whole new level.

That’s exactly why Carb Cyling Expert and Best Selling Nutrition Author, Shaun Hadsall, created the 7 Day Carb Depletion Diet and Exercise guides.

They’re specifically designed to INSTANTLY make fat your “go to” energy source, while undoing the damage of a weekend food binge or falling off track, which makes it the PERFECT diet to start on Monday (or after a holiday).

In other words, you’ll immediately STOP burning sugars, and START burning fat.

Want to lose up to 7 pounds of PURE fat, and SEE your lower belly get significantly flatter in the next seven days?

Here’s exactly how you can make it happen:

Arrow blue Experience a FULL month’s worth of fat-loss in ONLY 7 days

Best of all, you’ll “prime” your body to accelerate fat-loss even FURTHER when you start adding your favorite carbs and holiday treats back into your nutrition plan on week two.

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS - Stay strong and keep on pushing on...

….Control what you can... but don't waste energy on things you can't change (like the past).

Thursday, November 19, 2015

Deadlifting without irony

Today was a slightly different breakfast, but still had pre-workout caffeine before a deadlift session. Yesterday I was just thinking, I've only had 3 drinks since late August, and those were all at dinner in Vegas with Bedros.

No artificial sweeteners today, either, and still no plastic bottles or Coke Zeros, of course.

Breakfast was coconut oil, then walnuts, half a banana, and Almond-Hazelnut-butter and more walnuts all layered in a bowl.

It's amazing how long that "Paleo cereal" can keep you satisfied. Somedays I don't feel like eating for 6 hours. I can see where the Bulletproof coffee guy is on to something.

But since I don't drink coffee, I guess it's Bulletproof Cereal for me. Or as I prefer to call it, Yummy Cereal.

Because it's so satisfying, I've moved my workout time back. Each morning, when I'm in Toronto, I have a work meeting (video call) at 10:30am, so I either have to train before or after. Training before was uncomfortable because I was too full. So I recently switched to after and it's been working out great.

Details on today's training session...

1A) Hang Clean
1B) Mobility

2A) Trap Bar Deadlift - PB of 315x10
2B) Mobility

3B) Leg Curl

I'll save Military Press for a garage workout tomorrow (where I'll sub in KB 1-Arm Presses and finish with some arms and abs).

Saturday will be off (big walk in the cold weather that is coming) and then Sunday will be back under the bar for a Squat workout.

While I was training I saw something ironic. A girl was working out in Vibrams (not ironic), but doing Smith Machine Squats and Machine Leg presses. Seems ironic to be wearing a shoe built for 'natural movement' and then doing exercises that lock your body into a fixed plane.

Methinks she's drinking the kool aid without thinking.

Today's Kickbutt Mindset Tip:
"Set aside a certain number of days, during which you shall be content with the scantiest and cheapest fare, with course and rough dress, saying to yourself the while: Is this the condition that I feared?" — Seneca

Go on,

Craig Ballantyne, CTT

PS - Every action either moves you closer to or further away from your goals.

Choose wisely.

Wednesday, November 18, 2015

Transformation and Travel Plans

Diet was the same as yesterday. Some caffeine because I thought I was going to lift weights, but changed my mind at the last minute. Ooops.

Instead of a workout I did a bike ride around the river in unseasonably warm temperatures. I got out of Denver just in time before the snow.

I'm loving this time of year with it's early sunsets. Of course, as soon as January 1st hits, I'm happy to get out of here! I'll be heading to Denver and Miami in early January, and plan to spend at 100 workdays in at ETR HQ in Denver in 2016. I'll be there more than ever, and away from the farm more than ever, too.

Time to enjoy the final weeks of 2015 - with just one last 10 day trip to Denver for our Toys for Tots shopping extravaganza on December 5th. No American Thanksgiving for me though, this year. I'll be working and enjoying a regular Thursday up here in Canadia.

But I'm looking forward to thinking up some BIG prizes and a big personal transformation for the 25th TT Contest starting right after Christmas. Our top prize will probably (don't quote me) airfare and hotel to the 2016 TT Summit that will be held in Denver in early June.

Today's Kickbutt Mindset Tip:

The life we lead is because of the choices we make. These are the friends we've chosen. This is how we have decided to spend out time. This is how we've decided to take care of ourselves. Our choice, no one else. If we want our lives to change, we have to take responsibility for the world we create for ourselves.

You must implement the 5 Pillars of Transformation to make BIG changes. Plan and prepare better. Get professional accountability. Recruit positive social support. Give yourself an incentive. Set a Big Deadline.

And act!

focus, Focus, FOCUS on what REALLY matters. => Action

Push on,

Craig Ballantyne, CTT

Tuesday, November 17, 2015

Garage Gym Upper Body Mania

Today was pre-workout caffeine and a big breakfast bowl of coconut oil, walnuts, almond butter, and Paleo Protein powder sprinkled on top. Also had a few Brazil nuts on the side. This is not a Paleo Vegan week, but it's really easy to avoid plastic water bottles when you stay home.

The workout was done in the Garage Gym. This was good and bad. I just ran out of time this morning and couldn't go to the Y for a regular bench press workout. I basically wussed out, because I have enough equipment to do upper body at home, but still, the workout is not the same. I need to have a serious chat with myself and get myself serious about getting stronger again.

Today's Training:

1) Decline Maximus Pause Pushup (1 second pause at top and bottom) = 24 (new personal best)

2A) Pullup

2B) DB Inc Neutral Grip Press

3A) Renegade Row with Hand on Bench

3B) Plank to Triceps Extension

4) 1-Arm DB Row

This was okay. Glad to have hit the PB on pushups.

Now here's something interesting...check out this man's journey...he clearly has eating issues that need professional help, but it shows the power of tracking:


Today's Kickbutt Mindset Tip:

You don't need to wait for the new year to create a resolution. Self improvement can start TODAY. Realize your goal and make the steps to achieve it. Procrastinating positive change is only limiting you from reaching your full potential!

Don't let minor matters slow you down.

“You will never reach your destination if you stop and throw stones at every dog that barks.” – Winston Churchill ..... Do what matters!

Focus on the major things in life,

Craig Ballantyne, CTT

PS - Remember not to worry about that which you cannot control.

“I wish I hadn’t spent so much of my life worrying.” => #1 regret of people, according to The Legacy Project at Cornell University

Monday, November 16, 2015

Sunday Squats

Saturday was a CASS-Free travel day, but dang, I was tired. Maybe the nap I had in the car from the hotel to the airport made me more tired. Not sure. But I held off from caffeine before and during the flight, even though I had a 90-minute drive home from the airport after a 3 hour flight. Fortunately I snuck in a nap before landing. That helped me stay alert for the drive home that ended just as the sunset Saturday night. Very pretty little drive.

Today, Monday, will be CASS-Free. No workout. Just a lot of work and phone calls with the ETR HQ back in Denver. Love that team!

Sunday morning was a different story. I slept late (due to the 2-hour time change going east) and then had some pre-workout caffeine with breakfast. A couple of hours later, after doing some writing, I went to the YMCA to hit the rack.

The workout went like this:

1A) Speed Squat

1B) Mobility

2A) Squat - 5x6 at 235

2B) Mobility

3A) BB Lunge

3B) Leg Curl

Today's Kickbutt Mindset Tip:

Surround yourself with people who are better, smarter, happier, stronger, fitter, wealthier, friendlier, funnier, and wiser than you. Hang around people who are more successful, more disciplined, more family-oriented, more connected, more experienced, more energized, more loving, more relaxed, and more generous. Learn from everyone.

Act to attract,

Craig Ballantyne, CTT

7 Minute Ab Cruncher

There’s something in today’s email that is totally different from anything that any other fitness expert will ever send you. I apologize if you don’t like it, but it’s a matter that is near and dear to my heart. It’s about helping a really close friend of mine, and I hope that it will help you, too, because I care about more than just your weight loss.

But first, we will keep with tradition and give you an awesome short, burst Monday morning workout so that you start the week right. I call it the Ab Cruncher workout, even though you won’t do any crunches (we never do those because they are bad for your neck and low back).

These exercises work your abs harder than crunches and help you burn a LOT more belly fat at the same time. You’ll change your body faster in 7 minutes than you could with 7,000 crunches.

Use this circuit to boost your metabolism and lose inches when combined with Shaun’s eating plan that you started yesterday. Here’s how you’ll do it:

7-Minute Ab Cruncher Workout

1) Dumbbell (DB) Split Squat or 1-Leg Hip Extension – 40 seconds per side, 20 seconds rest per side
2) Elevated Pushups or Kneeling Elevated Pushups – 20 sec/side, 20 sec rest
3) Goblet Squat or Bodyweight Squat – 40 seconds, rest 20 seconds
4) Burpees or Mountain Climbers – 40 seconds, rest 20 seconds
5) DB 1-Arm Row – 40 sec/side, 20 sec rest/side

That’s it. Enjoy your results and all the time you'll save compared to traditional cardio and abs.

Get more scientifically proven, Dr. created ab workouts like this in this video

Now for something completely different…

I want you to do me - and the world - a favor this week. I want you to build others UP because it will only make you more successful.

Even if you don't have social support, take charge as the leader. Live by example. Be confident in your choices. People will respect your decisions, even if it seems that they don't at first. But trust me, eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.

With that in mind, here’s a plan that will help build YOU up. I originally sent this to a friend of mine that is going through some tough times. It will help every TT reader.

The 7-Step Mood and Motivation Kick-Start Guide

1) Start your day with a One Minute Meditation (take 6 breaths with a 4-second inhale and 6-second exhale)
2) Read one page from my favorite book The Art of Living, by Sharon LeBelle
3) Walk outside in the sunshine for 20 minutes
4) Hug and kiss your spouse/significant other and tell them you love them
5) Write in your ETR gratitude journal – it takes just 5 minutes a day and will put a BIG smile on your face
6) Hug and kiss your kids (or pet!) and take a photo of them or with them every day
7) Reach out to a different friend every day. There are many folks that love you and care about you. Stay connected. Find a way to help them, too, and you will find yourself getting stronger. If you want, send me a message on the TT Facebook page. I love connecting with all of my readers. Let me be the support you need.

Sound good?

Great, the checklist is already working!

Stay Strong and Keep Pushing On,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS - Have an awesome week!

Positive social support is a key to success, and removing the negative influences in your life is just as important. This may be painful. You might not want to give up hanging out with lazy friends that eat junk and drink booze all the time, but if it is killing you and making you broke, unhealthy, and unhappy, then it MUST stop. Same with work friends. If all they do is sit round and complain, then you must remove yourself from that environment whenever possible. Cut the cord quickly. Stay strong and seek out positive people if you want to make big changes in your life.