Squat and Mobility and 3500 calorie Truth

Squat workouts are my least favorite of my Big Three training sessions, mostly because I have to put in an extra warm-up for hip mobility. However, once I get through the extra hurdle walks, cossack lunges, and bird dogs, it's all worth it for a good, deep squat.

Today's 5am MST workout went down at the Colorado Athletic Club in Denver, my Mile-High City gym.

1A) Barbell Squat Jump
1B) Hip Mobility

2A) Squat
2B) Box Jump

3A) Front Squat
3B) Back Extension
3C) Leg Curl
3D) KB 1-Arm Farmer Walk

Followed that up with a weird Ballantyne Breakfast Bowl in my hotel room.
=> http://forum.ttmembers.com/showthread.php?p=196829#post196829

The next two days will be off - although we have an ETR Team trip to the bowling alley tomorrow afternoon to celebrate Canadia Day. I've revised my training schedule to suit my travel schedule.

Friday - Bench (in Denver)
Saturday - Deadlift (in Toronto)

Today's Kickbutt Mindset Tip:
It's OK if you get off track once in a while. It's minor damage that can be dealt with. If one pound of fat is 3500 calories, you'd have to eat an extra 7 Big Mac's to gain a pound. That's an excessive amount of calories…so don't worry, you won't overeat by 7 Big Macs over the weekend.

You won't really gain a pound of fat. Maybe you will eat a little more, but it's the salt and fluid retention that are showing up on the scale. Just get back on track today, drink extra water, avoid sugar, salt and trans-fats today, use my short, burst workouts, and that weight will WHOOOOOSH right off of you.

You'll be back on track in no time. And don't get hung up on the scale. No one knows your weight but you. All that matters is how you feel and perform, how your clothes fit, and how you confidently carry yourself.

Take a deep breath, forgive yourself the mistakes of the past, and let's move on to a better day today. Stay strong and push on, I know YOU can do it!

Back on it,

Craig Ballantyne, CTT

PS - Just like these folks...

Looks like good times had by all in beautiful Mt. Pleasant, South Carolina.

Brittney Williams Woodrum with Jo'Nay Prioleau and 10 others

So proud of this group for staying so committed to their health and fitness! 💪
Kudos to you ladies who showed up for an early Sunday workout! Why wait til Monday to set the tone of your week?!? 👊 boom
Our FBBC fam is growing STRONG!!Daniel Woodrum

Max Pushups and Triceps Crushed in a Weird Trip to Denver

Well, there's a first for everything. Sometimes, like on yesterday's flight from Denver to Toronto, there is a first for three things all in one wild afternoon.

But first, let me start with Sunday morning. Ol' Bally the Dog and I went for a 90-minute leisurely walk to start the day. We got home just before it started raining. That seemed to be the theme for the day, getting in just in time. After a breakfast and some writing, it was off to the airport, where I arrived just before some heavy rains. Fortunately my flight was ready to take off on time…

…except we were delayed an hour waiting for other passengers on connecting flights. I've flown a lot, but I've never waited that long for other passengers. It raised another issue…all the people on our flight were now going to miss their connections in Denver! I guess you can't win.

We sat around so long that I even resorted to watching a movie, Kingsman: The Secret Service, on the plane. I rarely watch movies because I often have so much reading material.

It worked out well because I made some almond butter sandwiches on Paleo Bread (from www.julianbakery.com) for the trip.

It almost did NOT work out well because the flight attendant made an unusual announcement after our last straggling passenger arrived.

"Ladies and gentlemen, we have a passenger with a severe nut allergy, so please do not eat peanuts or cashews."

But wait...did this mean almonds, too? Oh dear, I was going to be really hungry if that was the case. Fortunately, once we were up in the air, the flight attendant brought around packages of almonds to everyone in business class (where they usually serve mixed almonds and cashews). Looked like almonds were good to go...and at no point did anyone on the plane start screaming or jabbing themselves with an EpiPen. Hurray!

So I had my sandwiches and an apple and watched that ridiculous - and really long - movie filled with great actors and a few laughs.

Finally, it was time to descend into Denver...and directly into a thunderstorm. This was the first flight I had ever been on where the pilot turned directly towards the lightning. We arrived literally minutes before the airport grounded all flights.

Our lucky day! I've had 8 hour delays in Germany, 6 hour delays in Houston, two aborted landing attempts in one flight, diversions to other airports, early arrivals, late departures due to excessive heat, and many other up-in-the-air adventures in between, but never those three weird things on Sunday's trip.

Good times!

So…after all that…it was an epic wet-n-wild adventure to get to my hotel in Denver, and only about 45 minutes later than planned. That allowed me to get to sleep at a decent time, but I woke up early because my body is still on East Coast Time. I did a quick Monday workout to get rid of some stress and anticipation about a big week of important meetings out here at Early To Rise/TT HQ.

Warmup in the hotel room of upper body mobility and lower yoga

1A) Maximus Pushup (1-1-1-1) - new PB of 35 reps
1B) Iron Cross

2A) Pullups
2B) Bike Intervals

3A) Chinups
3B) Triceps Crushed Dropset <= Great times!

Alright, time to get to work.

Coming up:
Tuesday Off Day Walk
Squats on Wednesday
Thursday Walk
Friday Bench and Flight Home
Saturday Walk
Sunday Deadlift!

Today's article I'd like you to read:

http://www.earlytorise.com/5-things-to-do-today-to-make-your-life-better/

Today's Kickbutt Mindset Tip:
Compare what you say you want vs. What you do & your daily habits. Do they match? If not, time to change, time to plan & prepare, time to figure out what really matters. Embrace the pain, pay the price, earn the prize.

Earn it,

Craig Ballantyne, CTT

PS – Want to know a little bit more about me?

Read this:

=> http://www.earlytorise.com/5-secret-questionsand-my-great-answers/

PPS – It's up to you…

Be positive. Encourage others. And others will want to help you. Have a "Can-do" attitude. Don't find reasons that something won't work. Provide solutions, not problems. You control your attitude and behaviors. You command your reputation. You determine your legacy. Take massive, positive action today. Make the right decisions, right now, for your right life.

Core Activation Workouts

ave you heard of the NEW ab training technique called a Core Activation Sequence yet? To be honest I hadn't either, until just the other day when my friend Tyler introduced me to the brilliant Dr. James Vegher. 

Dr. Vegher originally designed these unique exercises to help patients with chronic neck and back pain and Tyler (who was a patient of his) ended up discovering that they worked even better for quickly shrinking your waistline and taking you from flabby belly to a slim waist and toned or even 6-pack abs!

YOU should definitely read this page if:

• YOU Have an unsightly pouch belly or ugly beer gut that you can't lose
• YOU have back, neck, or hip pain that just won't stop
• YOU have terrible posture but nothing seems to help
• YOU love to workout and are looking for the most cutting edge ab exercises
• YOU desperately want to a flat stomach but don't know how
• YOU are interested in getting results from this unique Core Activation Sequence ​

=> Get the UNIQUE exercises to shrink your waistline FAST

I hope you enjoy the waist shrinking benefits from these Dr. created Core Activation Sequences

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – You have the power to change…

…at any time, at any age, in any circumstance. It's up to you.

PPS - And remember...

If you are struggling, do not worry or fear, but instead stay strong and commit to positive action. Remember that every day we keep working towards a better tomorrow. 

You may get humbled at first, but there is ALWAYS a solution to your problem. The key is to never give up so that you will in fact find that solution. 

Stay strong. I believe in you. You can – and WILL – do it. Keep on pushing on. Never give up on what is important to you.

Backyard Blitz and Mystery Man

Fun workout today in the garage and backyard. I originally planned to hit the YMCA for a bench press session, but if I can find a reason to stay home and use the garage gym, I always do.

Today it was cloudy. And windy. So I wimped out on biking to the gym. That's no problem on upper body day, but I do not let this happen on squat or deadlift day.

It turned out to be a great decision because I just finished and it just started to rain! I would have been wet out on the bike...and the dog would have needed an extra walk (he gets to hang out in the backyard when I train at home).

The workout:

Warm-up
- WYLIT
- Maximus Pushups
- Band Pull
- Yoga stretches

1A) Powerblock (PB) Chest Press
1B) PB Shrug

2A) 1-Arm Overhead KB Press
2B) TRX Row

3) 53lb KB Farmer Walk - 2 minutes 42 seconds. New record. Forearms will be fried tomorrow. Good thing I don't really need them when I fly to Denver...that's more of a lat and triceps thing. :)

Great times. Hope you have a good weekend. I'll do an interval workout on Monday and a Squat session on Wednesday to celebrate Canadia Day.

Today's Kickbutt Mindset Tip is a Success Profile

From Men's Fitness

 

"He was up at 4:45am, hit his knees in his prayer room, resting on a small church bench his wife bought him for his birthday, head bowed, lips moving earnestly, a daily reflection, a few devotionals sent to him by a friend, a couple of psalms every morning. This has been his routine for the last 15 years: hit the knees and focus, he says, on what's right and what matters. It's what keeps his head on straight."

 

He's an Oscar-nominated actor, the mini-van driving father of four children, a lifelong pugilist, former drug user and gang member, and a hard-driving competitor in everything he's done. That's why he's become so successful. "I grew up with nothing," he said, "In America, in one generation, you can turn that around."

 

Thrown in jail at age 16 after pleading guilty to assault, he realized he had to change. I thought, "This is what my life is? No, I don't want this. I'll do everything I can to turn it around." That was the first transformation in his life. The second came a decade later. After everything he'd been through and accomplished, "I didn't become a man, he says, until I became a father."

 

Today he has a reputation for being a pro, showing up on time, treating everyone with respect, embracing the sacrifice, doing the work, and for never, ever giving up.

Who do you think it is?

Get devoted,

Craig Ballantyne, CTT

PS - Ancient wisdom for today's success.

"Whatever you would make habitual, practice it; and if you would not make a thing habitual, do not practice it, but accustom yourself to something else." - Epictetus

Grocery List for Craig Ballantyne

Exciting news to share with you today... There's a new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate.

One breakthrough study showed that those who performed this belly-burning trick just twice daily burned 400% more fat than those who didn't.  Another study published in the Journal of International Medical Research showed that those using this powerful flab-burning trick lost 20% of their body fat in just 12 weeks.  And get this... the trick takes less than a minute to perform!

Would you like to burn 400% more fat by using this quick, belly-busting trick just twice daily? Top nutritionist Shawn Wells show you exactly how to do it here:

==> Do THIS twice daily to burn BELLY FLAB (takes less than 1 min)

To your success,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - The Secret to Success...

"Nothing wins more often than superior preparation. Genius is usually preparation." - Kekich Credo #73 ..... If you are trying to lose weight, you must plan, shop, and prepare your foods on an off day. You must prepare to change your body by using a professionally designed proven exercise plan. If you are trying to fix a problem in your life, you must prepare for every obstacle with 2 solutions. Plan, prepare, succeed. Your life, your choice. Make the right decisions right now.

PPS - Here's my grocery list for getting a flat belly...

My diet is gluten-free. You could almost call it Paleo. But you have to watch out for sneaky ingredients in foods and household products, like lip balm and toothpaste. Many of these contain gluten or gluten-like proteins! I also limit my dairy intake. Fortunately I found something called Paleo Protein Powder to replace whey protein. I like the Ancient Cacao flavor.

I've also made some remarkable changes to my diet in the last few years. Growing up, I was an incredibly picky eater. Foods were not allowed to touch, let alone "mingle" on my plate. "Hey peas, you keep away from those potatoes. Everybody stay in their well-carved out areas on my plate. Do NOT touch one another!" Haha.

Back then I also avoided so many vegetables that are now part of my daily meal plan, such as beets, brussel sprouts, onions and garlic. And believe it or not, I had sauerkraut for the first time – that's right, the FIRST time ever – in my life last year. I was a sauerkraut virgin. Now I'm a huge fan, and I even eat Kimchi. I know, I know. I'm weird. But…Now I'm weird and a better eater.

Recently I moved into a new apartment in Toronto. On Saturday mornings I love going to Whole Foods and buying exotic things, so I threw on my ratty old jeans, sneakers, and sweatshirt (except for food, I'm pretty frugal), and rode the subway up to Yorkville, one of the wealthiest parts of the big city.

Here's what I bought at Whole Foods, starting with produce…

• organic apples
• organic blueberries
• organic broccoli
• organic brussel sprouts
• organic mushrooms
• organic spinach
• onions
• pickled beet kimchi <= yes, I'm a kimchi connoisseur

Quick Tip: When to go organic? When you eat the 'outside' of a fruit or vegetable, you should pick organic, otherwise you get a load of pesticides. With bananas, for example, where you throw away the peel, nutritionists tend to agree that you shouldn't need to eat organic.

And then I loaded up on Superfood Snacks, such as:

• walnuts
• pecans
• raw almonds
• decaffeinated Green Tea 
• Cacao nibs (watch out for the ones coated in sugar!)

Then for superfood cooking…

• Extra virgin olive oil (choose a dark bottle and store in cool place)
• Garlic
• Cinnamon
• Tomato sauce without added sugar (difficult to find in America!)

I only eat meat once per day, and when I do, it's typically at restaurants. But here's what I get for home:

• Organic eggs (I know, these aren't meat, but this is the best place to place them on my list)
• Chicken breasts and thighs
• Pork or Chicken sausage with NO fillers (cheap sausages contain gluten fillers)
• And usually I buy grass-fed beef (steak or ground-beef for one of my favorite big skillet dinners)

Finally, I bought a lot of 'natural' or 'green' household products, like:

• Kiss My Face shaving cream (fewer of the so-called bad chemicals)
• natural bars of soap
• 'green' laundry detergents
• natural toothpaste (fewer chemicals)

Whew, that's it. 

How much? 

Don't ask.
:)

Deadlift Your Dog to Work Day

Every Deadlift Day is a great day here in Canadia. And even better when it's a very special day like today. First the workout, and then I'll explain.

Warm-Up
- WYLIT
- Bird Dog with Abduction
- RKC Plank
- Lower body mobility
- Some yoga moves

1A) Hang Clean
1B) Mobility

2A) Deadlift - 3x3
2B) Box Jump

Followed that with a PB of 225x15 (overhand grip).

3A) BB Split Squat - 4x8
3B) Leg Curl - 4x12

Really pushed myself on the BB Split Squats, too.

Tomorrow will be a bench press workout and then a couple of days off. On Sunday I fly to Denver and have a lot of meetings on Monday and Tuesday, and it looks like we have a team bowling outing on Wednesday (to celebrate Canadia Day in America). Good times will be had by all.

But there's still one more special day to celebrate...

Happy "Take your dog to work day". Turns out ol' Bally the Dog is not much help. LOL! This is why I don't take him to work!

Yesterday was take your dog for an amazing sunrise walk.

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. ... Here's a lil' pic of sunrise on the farm during my walk with ol' Bally the Dog.

Today's Kickbutt Mindset Tip:
It's OK if you get off track once in a while. It's minor damage that can be dealt with. If one pound of fat is 3500 calories, you'd have to eat an extra 7 Big Mac's to gain a pound. That's an excessive amount of calories…so don't worry, you won't overeat by 7 Big Macs over the weekend. You won't really gain a pound of fat. Maybe you will eat a little more, but it's the salt and fluid retention that are showing up on the scale.

Just get back on track today, drink extra water, avoid sugar, salt and trans-fats today, use my short, burst workouts, and that weight will WHOOOOOSH right off of you. You'll be back on track in no time. And don't get hung up on the scale. No one knows your weight but you. All that matters is how you feel and perform, how your clothes fit, and how you confidently carry yourself.

Take a deep breath, forgive yourself the mistakes of the past, and let's move on to a better day today. Stay strong and push on, I know YOU can do it!

Pushing and pulling,

Craig Ballantyne, CTT

5 ab moves that burn 15 calories per minute

If you're trying to lose weight, here's where you are going WRONG.

According to the website, FitDay, jogging at 6mph burns just over 8 calories per minute. And here's more bad news => Jogging does NOT have an AFTERBURN. So if you exercise for 20 minutes, you burn just a measly 160 calories. All that boring cardio is not even enough to burn off an afternoon treat. Booooo!

But at least cardio is better than crunches. Kind of.
 
Remember that Men's Health says it takes 22,000 crunches to lose a pound. One pound of fat contains 3,500 calories, so one crunch burns just 0.159 calories. If you do 20 crunches in a minute, that's 3 calories per minute from crunches. No wonder crunches are a WASTE of time.
 
You will not get a flat, sexy stomach that way. Looks like another summer of wearing T-shirts at the gym...or is it? What if you could work your abs better than you could with sit-ups while still burning 15-20 calories per minute? 
 
As an expert trainer, I know plenty of exercises that can do that, making each one TWICE as good as cardio and FIVE times as effective as crunches.
 
Want to know what they are? I've put them in a circuit for you...
 
1A) KB Swing
1B) Bear Crawl
1C) KB Snatch
1D) Tuck Jump
1E) Burpee with Pullup
 
Whew. All of those are better than cardio and crunches for getting a flat belly...just ask Jennifer Aniston, Matthew McConaughey, and Jessica Biel, just three fit-n-sexy celebrities that use those exercises, according to Prevention magazine.

BUT...those exercises are CRAZY complex and require equipment.
 
So does that mean there's still no hope for your belly?
 
Of course not! 
 
We have you covered! 
 
Get More Ab Exercises That Burn 15 Calories Per Minute Here 
 
These moves will tighten your abs, eliminate your saggy belly, and give you a flat sexy stomach that you can show off at the beach.

And unlike crunches, these exercises IMPROVE your posture and help get rid of pain in your lower back, which is a common problem if you sit at a desk all day.
  
Get More Ab Exercises That Burn 15 Calories Per Minute Here 
  
Time to flatten your belly and carve your curves for summer,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS – Identify exactly what it is…

…you want in life. Then go after it. Start today. And then never, ever, EVER give up.

New pain-free FLAT BELLY exercise system (meet 5 Hollywood moms that use it)

What do Hilaria Baldwin (Alec's wife), Gisele Bundchen (Tom Brady's wife), Drew Barrymore (Tom Green's ex-wife, ha!), Halle Berry, Nicole Kidman, and Princess Kate Middleton have in common when it comes to getting back their slim bodies after having babies?

They all used a pain-free form of exercise to trim down fast. And not only is it pain-free but it also comes with a specific diet that guarantees you'll stay slim even after you effortlessly lose the weight. Plus, you'll also feel better and eliminate every ounce of pain in your knees, hips, and backs brought on through childbirth (or from car accidents, bad posture, or any long-ago injury). 

Click here to get a flat belly and eliminate aches and pains at the same time

I've seen this first hand. At our office in Denver one of our team members, a website designer, has severe whiplash from an old car accident. Sometimes this causes migraine headaches. One day I watched another team member eliminate our web designer's pain in just minutes using these ancient techniques. It was a miracle. 

You don't have to be rich and famous to use this proven system to lose weight and eliminate pain. It works for everyone, young and old, men and women. And it's all very easy to do. You don't need an expensive gym membership or fancy equipment, either. You might not even break a sweat doing it! Let's get started today.

Click here to get a flat belly and eliminate aches and pains at the same time

Helping you fix your body and your pain,

Craig Ballantyne, CTT
Certified Turbulence Trainer 

PS – Don't wait. Change your life today. Fix your pain. And get back on track.

You know that thing you're scared of doing...are you going to let it stop you today too? No. Make this the day that you finally overcome the obstacles in your way.

Click here to get a flat belly and eliminate aches and pains at the same time

You've got nothing to lose but your excuses. Let's go. You can do it. Missi and I believe in YOU!

Powerblocks vs Burpees vs P Diddy with a Kettleball

Interesting experience last night. I spoke at the Kiwanis Club here in Stratford at the request of my high school French teacher. It was fun. Great to see a couple of my other high school teachers there as well.

I gave out an ETR Gratitude Journal to an enthusiastic member (she gave me a big hug after), a box of Thank You cards to someone that promised to put them to good use, and a set of 6-Minutes To Skinny DVDs.

Today I got a little lazy and decided to train in the garage with Powerblocks instead of hitting the gym for barbell bench presses. Still earned a good pump, though, and the workout went like this:

Warm-up
A) Band Pull
B) Maximus Pushups

1A) PB Flat Press - 5x5
1B) TRX Row - 4xMax

2A) PB Incline Press - 4x12
2B) PB CSR - 4x12
2C) Ab Wheel

3) 1 set of Maximus Pushups to Failure

Good times.

Now two days off and then a big deadlift session on Friday!

No Kettlebells were used to assault anyone in this workout.

PS - Someone tell the media it's Kettlebell, not Kettleball.

P Diddy doesn't attack people with Kettleballs, only Kettlebells.

PPS - No kettlebell to get your hate on? Well, here's an alternative.

Hate to love burpees? Or love to hate them? Try the 4-min burpee gauntlet with me in this free video -

4-Minute Lower Body Burpee Gauntlet Challenge - Early To Rise

WORKOUT DESCRIPTION Perform the following circuit in 20/10 style (20 seconds of work followed by 10 seconds of rest) for...

Today's Kickbutt Mindset Tip:
Treat yourself...when you've earned it. If there is an incentive, it will make you take action. So set your goals, pick a deadline, and pay yourself one way or another. Earn a reward for your performance … IF you hit your goals on time. Do not reward yourself for half-baked efforts…only for doing your best. You have to be tough on yourself. It is not easy to succeed. Demand more of yourself.

Push to earn it,

Craig Ballantyne, CTT

PS - It's amazing how you can change someone's life.

From Daniel Woodrum, MCTT, owner of TT Fit Body Bootcamp in Mt. Pleasant, South Carolina.

Wow! Yesterday was absolutely amazing for our 6 week Challengers. Everyone but 4 (out of 43 people) lost weight last week. We had several clients lose up to 5lbs last week, which they were super excited about.

I think hands down this will be the best thing we've done so far for our bootcamp. We just surpassed the 100 member (including Challengers) mark and I plan on being at 150 members by end of July.

I'm confident we can hit that. Everything else is going well and we are super excited about our progress and momentum.

Yesterday, I personally FB messaged every member and thanked them for being a part of our fitness family. The responses back of kindness and appreciation were quite overwhelming.

One member said our bootcamp has helped save her marriage over the past 3 months as both her and her husband are members. Talk about some powerful words.

Yes to Squats But No to Coffee and Curls

Back to the bar. No, not that bar. It's been a while since I've been to the bar. And I still haven't had my first coffee. More about that in a moment.

Today's workout put me back under the bar at the YMCA. It was good times, even though I'm a bit rushed today. After a bike ride to the gym, it was...

Warm-up
- about a dozen old-man warm-up bodyweight exercises

1A) Barbell Squat Jump
1B) Barbell Squat Warm-Up sets

2A) Barbell Squat - 5x5
2B) Box Jump

3A) Front Squat
3B) Back Extension
3C) Leg Curl

Good times. A little better and stronger than last week (after which I was sore for 5 days). Hopefully recovery is better and faster this week. I'll squat again next Tuesday morning when I'm in Denver.

Unfortunately, today was also International Do-Biceps-Curls-Like-A-Clown-Day. No offense to all the professional clowns reading this. Listen, GUYS (and it's only guys), use less weight and do the exercise right.

And as you might know, yesterday was International Yoga Day. I did 10 minutes of Yoga after a 6 mile walk (!) with Bally the Dog to start the day. But I did NOT have a coffee mid-walk as I thought I might. It just didn't feel right and so the streak of 40 years and a few months continues...

I know, I know, I sound like a nitwit because I'm waiting for a 'special moment' to have my first coffee. So many times I've been on the brink...but have not made the big leap. Maybe July 1st to celebrate Canada Day, or July 4th to celebrate Independence Day (by - possibly - getting hooked on the world's most popular legal drug, LOL). Or maybe I'll wait until September to have one with Bedros Keuilian.

Today's Training Resource:

How to Never Miss a workout (workouts included)
https://www.youtube.com/watch?v=a5Lo2LEJ7h8


Today's Kickbutt Mindset Tips:
Be the bright light in people's lives during dark days and troubled times. They will never ever forget what you do for them.

As my favorite quote says..."People will forget what you said, people will forget what you did, but people will never forget how you made them feel." - Maya Angelou

Push on,

Craig Ballantyne, CTT

PS - If you fell off the wagon this weekend...

...cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with. Most people allow one treat to become a 50-shades-of-chocolate-3-month-orgy-of-fast-food, but it doesn't have to be that way. Sometimes the most important thing for fat loss is to simply stay out of harms way. Rather than focusing on being a perfect eater and trying to lower your calories, just make sure you don't put yourself in any situations where you overdo it. Don't expect life to go perfectly…so be ready to go with the flow…come prepared for every obstacle with 2 solutions…and you will succeed. I believe in you!

4-minute awesome arms and abs

Quick 4-minute abs and arms workout today. Did this one for Men's Health. I send them new workouts each week in hopes that something will catch their eye for the magazine. It went down like this:

- Spend 1 minute on each move...use dropsets with DB exercises...modify body position if you fail with bodyweight moves (i.e. go to regular plank from ball plank):

1) Stability Ball Plank
2) DB Triceps Extension or TRX Triceps Extension
3) DB Curl or TRX Biceps Curl
4) Plank-to-Triceps Extension

Want more? Do it twice. (I only went once, not gonna lie).

Want even more? (But I did do this.)

Do a 2-minute Farmer Walk to finish off. I used 53 lb kettlebells for a 2 minute walk in the backyard.

There's plenty of time between this and my next deadlift workout for my grip to recover.

Tomorrow is a long walk and maybe an easy bike ride...and possibly my first coffee...I still haven't had one since I turned 40. I figure the first day of Summer would be a great occasion. So we'll see...if I need to stop for an espresso on the dog walk tomorrow I will. Stay tuned!

Today's Kickbutt Mindset Tip:
Stop saying you want to change if you're not actually going to do anything about it. If you want to change, take action today, even if it is just the tiniest step in the right direction. Visit a website to learn more about how to achieve your goal. Buy a book. Start reading the ones you have. Contact people who can help you. Take that first action step. And then take another one tomorrow, and another the day after that. Every single day from now on take another step forward toward your goal, toward the change you want to make. Never stop and never give up. You can - and WILL - do it!

And a very cool response...

Allen Amy Taylor Love you Craig-got me out the door today, thank you!!!!!

Get out there,

Craig Ballantyne, CTT

PS - Get out there and get back on track.

Today is another day to get back on track. Stay positive. Learn from past mistakes but don't let them weigh you down with negative emotions. Life is simple. Don't make it harder than it needs to be. You will succeed. You can do it. The King and I believe in you.



(And here's the King, Bally the Dog, in his peaceful Kingdom this morning before our big walk.) Have a great weekend!

Miracle Routine for Instant Pain Relief

Today I have a brand new, extremely simple routine that will immediately RELIEVE your nagging joint and muscle pain, so you can get back to losing weight and living pain-free TODAY.

Download this FREE report from my good friend and pain-relief expert Missi Holt, CTT, in a few seconds here:

MIRACLE Routine for Instant Pain Relief

To your pain free life,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS – Today is another day…

…to get back on track. Stay positive. Learn from past mistakes but don't let them weigh you down with negative emotions.

Get your MIRACLE routine for instant pain relief here

Deadlifts Yoga Golf Recovery

Well, finally! It was like waiting for Christmas as a 5-year old.

Deadlift day is here. The workout has come and gone, and the extra rest I've been forcing on myself has paid off. In addition to hitting two personal bests, I also tore up my hands. But on deadlift day, that's a good thing. But ONLY on deadlift day.

After a big breakfast bowl and some caffeine, I did mobility exercises in the garage, then jumped on my bicycle and rode down to the YMCA. I did a few more warm-up moves there, and the real workout went like this:

1A) Hang Clean - 4x3
1B) Mobility moves

2A) Trap Bar Deadlift - 3x5, 1x7
2B) Military Press warm-up sets

3A) Military Press - 4x5
3B) BB Split Squat - 4x8
3C) Leg Curl - 2x20

Ok. Enough. Enough!

The weekend is off from lifting. I'll do an easy bike ride around the Avon river on Saturday and a long walk around the river on Sunday, followed by some Father's Day festivities...like watching golf.

Yep, little known fact. I like watching golf.

Blame J-Roc, the TT Client of the Year, 2014. Back in the day, from 2002-2007, J & I watched about 6-10 tournaments each summer (Sunday afternoons only). Heck, two summers ago we even went to watch a round at the Canadian Open (it was not that exciting...although one day he and I are going to the Masters).

If you're not into deadlifts, perhaps because of pain, then grab this free report with 9 important stretches. It's great for golfers, too. Enjoy this free gift courtesy of Missi Holt, CTT, yoga expert, and Pain Relief guru.

=> www.earlytorise.com/freedailyworkout/9superstretches2/index.html

Today's Kickbutt Mindset Tip:
Embrace your brokenness. Be grateful for your faults. Yes, you've made mistakes. I've made as many as you or more! But those errors were the fire that forged us into the unbreakable steel that we are today. We could not have become better without the bitter. Remember that the next time you err. The mistake is NOT a problem. The pain is not an issue. For you will arise from the fire better and stronger than ever before. Stay strong and keep on pushing on.

Get strong or get loose,

Craig Ballantyne, CTT

PS - Check out these amazing...

...success stories from our TT Fit Body Bootcamp in Mt. Pleasant, South Carolina. The head trainer is the awesome Brittney Woodrum, CTT.

https://www.facebook.com/pages/Mt-Pleasant-Fit-Body-Boot-Camp/1578718812357358

- "Holy cow! I'm down 21 pounds"

- "Had to buy some new pants for the hospital and usually I'd go for the 6 cause the 4 is too tight, but the 4 fit perfectly!

- "Hey I want to thank you and Daniel for helping me reach my health/wellness goals! Just got back from doctor and my HbA1c has dropped significantly, my average blood sugar are in target range and my cholesterol dropped from 228 to 187! Oh and did I mention, that I've also lost 5 pounds and two inches! You guys rock! Thanks for supporting me in this journey."

- "Hello abs, it's nice to see you after all these years "

That's what it's all about. That is one of the most gratifying feeling in the world. Continuing to help us reach that 10 million transformation mission...one person at a time!

Fake paleo breakfast?

No training today. Instead, ol' Bally the Dog and I went on an hour walk after I had timed my morning meditation with the sun rise.

We went through a nearby cemetary and down into the old grove, where we came across a turtle sitting in our path. It was a big'un, but we left it undisturbed (it was in no hurry to go anywhere, LOL!) and carried on.

Unfortunately, the skitters (mosquitos) didn't leave me undisturbed. Eventually we got out of the forest and walked down by the pretty Avon river here in Stratford. Then we turned home, climbed a few hills, and I did 10 minutes of yoga/core/stretching after Bally ate his breakfast.

Body is feeling strong and in good alignment for tomorrow's big deadlift session. Weather permitting, I'll go for a leisurely bike ride after dinner tonight, as I did last night.

Breakfast today was a 'fake' paleo breakfast, proving that you can find a way to cheat on any diet. It was processed paleo, LOL. I had 2 almond butter sandwiches with Paleo honey-raisin bread from Julian Bakery, Green Tea, and an Ancient Cacao flavored Paleo Protein shake.

Here's a link to the protein powder
=> http://paleoproproducts.com/product/paleo-protein-powder-2/

Both the bread and protein powder have so much stevia in them that they are probably giving me diabetes. They are both so sweet, and I love it! I think I'm eating healthy but really just satisfying my sweet tooth. Major L to the OL!

Here's a better paleo breakfast approach:
=> http://turbulencetraining.blogspot.ca/2015/06/breakfast.html

And here's a decent smoothie article:
- http://www.msn.com/en-ca/health/other/nutritionists-reveal-the-perfect-weight-loss-smoothie/ss-AA98vTV?ocid=mailsignoutmd

Today's Kickbutt Mindset Tip:
If you want to get ahead tomorrow it all starts with how you end your day tonight. Make the right decisions, right now, for your right life. Stay focused. Stick to your plan. Take action. Believe in yourself. Hang around winners. Lead others. Have courage. Be persistent. Never quit. No excuses. … "Whatever a great man does, the world follows. Whatever standards he sets, the world pursues." - The Bhagavad Gita, chapter 3

Make the right decisions,

Craig Ballantyne, CTT

PS - Daniel is lining up new CTT Certifications dates this summer in:

- Lapeer, Michigan (Brian's facility)
- Wisconsin (Lesa's facility)
- Mt. Pleasant, SC (Daniel's facility)

If you or someone you know wants to attend, please reach out to Daniel.

Or if you could round up at least 6 people and want to host an event, reach out to Daniel as well.

Thanks for helping us grow the TT Certification and get closer the to the 10 Million Transformation Mission each day!

breakfast

I can remember when I first committed to a "Paleo" style of eating...

My energy was bursting. Keeping the fat off my 6-pack abs was easier than ever.

For breakfast?  Sizzling strips of bacon, fresh sliced avocado, and pasture-raised eggs -- scrambled is my favorite ... The TRUE breakfast of champions - and Bally the Dog :)!  This paleo breakast is much better for you than the typical *new* American breakfast of cereal (even so called 'whole grains'), which only destroys your insulin sensitivity, kills your energy (carb crash), and messes up your hormones.

Who knew bacon and eggs would be the trigger for my new-found fat loss results and more stable energy?  Every day, I'd wake up, and look forward to the sound, the smell, the taste.

Until one day… I didn't.

I was getting bored of the same old eggs and bacon every morning.  

But what else was there? I couldn't go back to bagels or cereal like I ate in high-school. I couldn't afford to have energy crashes or deal with the side effects of gluten. 

And skipping breakfast altogether was simply not an option. I'm okay with waiting until after I walk Bally, but by then I'm pretty hungry, and although I've tried the intermittent fasting, it's not something I want to do everyday.  I prefer to eat a nice breakfast instead.

Scouring the Internet for a tasty and satisfying Paleo breakfast ideas proved frustrating and time consuming.

And then one of my fitness buddies, Mike Geary, sent me these incredible paleo breakfast recipes...

Hmmmmmm, delicious. Recipe after recipe, everything I tried turned out great. And that's coming from Craig "the Kitchen Clutz" Ballantyne, so you know they are super easy to make. 

Now I finally had what I craved... Quick & Easy Variety.

The best part?

These Paleo-friendly breakfast meals can all be made within 10 short minutes. That's even faster than making bacon and eggs, and now I have all-morning energy for my TT workouts and my marathon video-filming sessions.

Whoever said it is right... Breakfast *IS* the most important meal in a Paleo day. And double that, especially when you're following these kick-butt recipes:

>> Paleohacks Awesome Paleo Breakfast Recipes

I still love bacon and eggs for breakfast maybe once a week.  But now I have so much more variety, I never get tired of anything.  There are just so many fantastic options in here. Enjoy these fat burning breakfast dishes.

Stay strong thanks to an amazing breakfast,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Own your mornings and win your days!

You can't change everything, but you can control many things. Be pro-active, not re-active. Control your mornings and you will win your days. Start with the right fat-burning breakfast today.

Springtime in Stratford and Ballantyne Bench Press

It is the day I've been waiting for since last year. It's The Perfect Day.

I'm on the farm. My schedule is not too busy. The sun is out, it's not too hot, the wind is cool, the grass is green, and the sleepy little city of Stratford is gearing up for visitors to the Festival theater today. I love this time of year. Unfortunately I had to spend the first 14 days of the month, and the last week of May, on the road. I think I'm going to change up the TT Summit dates for next year so that I don't miss out on this time of year on the Farm. Probably move it to Denver, too. There's no longer a good reason to hold it in San Diego. But I'm getting way ahead of myself. We're supposed to be focusing on my Deadlift...

Had a bit of a weird sleep last night. I slept like a rock for a few hours then woke up and couldn't get back to sleep. That's unusual. I got up, did some work, very creative work, I must add, then had a short meditation session and a nap, followed by a dog walk. Then breakfast, and off to the local YMCA for bench press and rows. Great times!

Warm-up:
WYLIT
Pushups
Band Pull
Pullups

1A) Bench - 5x5
1B) BB Row - 4x10

2A) Incline Bench - 4x10
2B) Pullups - 4x8

3) 1 set of curls

That was it. Then some errands. Grocery shopping (lots of nut butters, had to use up a gift certificate), and banking. Had a bunch of pet insurance checks pile up...good ol' Bally the Dog...the gift that never stops giving. LOL. He's fine, btw, but he had a couple of minor vet visits over the winter and we got reimbursed for a couple of things. Denied for a lot more, but still...it'll pay for some grooming and food for a while.

Let's see, what else...oh yeah, I thought of this while lying in bed at 2am:

You can't change everything, but you can control many things. Be pro-active, not re-active. Control your mornings, win your days.

Push on!

Today's Kickbutt Mindset Tip:
Learn from everyone. Learn from gurus and from the everyday fat loss success stories in your life. You will find as many helpful tips from a friend that has lost 40 pounds as you might from a buff trainer. You never know. Keep learning, and never limit your sources of info. And get that accountability partner who has "been there and done that" and who has overcome all the obstacles that you face everyday. Research shows online weight loss support groups – when used frequently – are proven to speed up weight loss. Get a mentor.

Stay connected. Get better. Every day. You can do it. I believe in YOU!

Have a good one,

Craig Ballantyne, CTT

New 4-minute workout video

Use this trick to cut your workouts in half while you burn MORE fat.

The secret is to eliminate your "rest" time, yet still allow yourself to RECOVER.

Sounds weird right? Yet you'll know exactly what I mean when you try the quick 4-minute follow along workout video below.

Odd little bodyweight workout <--- free 4-min follow-along video

Look: the exercises are very unique. So just listen carefully to the instructions and I guarantee you're about to feel why this odd little workout is such a crazy fat-burner…

Compared to standard exercises… these crazy bodyweight moves have more than TWICE the metabolism boosting power.

=> Odd little bodyweight moves boost fat-burning 67%

Enjoy!

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's a handy "cheat sheet" that goes with the follow-along workout video. Just print this out as your handy reminder...


PPS - My challenge to you...

It is tempting for us - myself included - to remain in our comfort zones. But that is not where we grow, improve, and make the changes necessary to dramatically move ahead. So my challenge to you to do the opposite. Look at what you are doing to stay in your comfort zone and think, "What is the opposite action of my instinct? And would this opposite action be the better solution?"

Yes, this is the George Costanza challenge, too! 

Let's go! You can do it. I believe in you. And so does George! :)

Squat soreness

Groaaaan. That's what I'm doing getting out of bed and rising up from a chair today. Yesterday was my first lower body workout on a new program after a deload week and muscle soreness has hit within the first 24 hours.

Yesterday's session at the local YMCA went down like this:

1A) Barbell Squat Jump
1B) Mobility Exercises

2A) Barbell Squat - 5x5
2B) Box Jump

3A) Front Squat - 4x10
3B) Leg Curl - 4x10
3C) Back Extension - 4x12

Today I was going to hit the YMCA for a session of bench press and barbell row. Tomorrow is a forced day off due to a busy morning of appointments and work calls. But my low back was tired so I decided to do a lot of mobility moves and some modified upper body training. Full workout was:

Warm-up
- yoga, lower back mobility (Cat-Camel), side plank, stretching, band pulls

1A) 1-Arm Standing KB Shoulder Press - 4x15
1B) DB CSR - 4x12

2A) DB Shrug
2B) Triceps Pressdown with Bands
2C) Iron Cross
2D) More stretching & mobility

So the modified training schedule for the week will be an off day tomorrow and then bench press on Wednesday. Thursday will be off because it's a full morning of work calls. And then on Friday...everyone loves Friday...because it's a deadlift day! I'll be using the Trap Bar for that workout. TGIDF. Thank goodness it (will be) deadlift Friday.



Lots of great things coming in the TT world...including our first Yoga program. This was created and filmed by Missi Holt, CTT, and will be available next Tuesday.

Today's Kickbutt Mindset Tips:
When you are down, give. When you are frustrated, make someone else better. When you struggle, help others. The fastest way to patch a hole in your heart is by brightening someone else's day. Give, help, love, and share.

Make the world better and heal yourself,

Craig Ballantyne, CTT

PS - But take personal responsibility...

Plan ahead. Know your nutrition obstacles and identify at least 2 solutions for each. Do your shopping and cooking and meal prep on the weekends, so that during your busy week you have your meals ready…and so that you avoid vending-machine regret.

Late Workout and Amazing Sleep

I slept like a champ last night, a full 9 hours thanks to forgetting to set my alarm. I woke up late and decided to do a short upper body workout immediately, even though that meant saving my meditation until after training (something I rarely do).

After a short warm-up in my hotel room (where I do some weird moves that don't need to be done in public), I walked down to the small, old, yet faithful gym at the Crowne Plaza here in Independence, Ohio, and I did...

1A) Maximus Pushups (1-1-1-1) - Max reps = 33 (new personal best)
1B) RDR
5 sets each...total of 101 pushups from the 5 sets

2A) DB CSR
2B) DB Curl
2C) DB Triceps Extension

That was it. Solid pump. Then had breakfast, then sat through a boring seminar trying to extract some gold nuggets. While I listened I also created the September TT WOM - The Total Body Banger. We'll soon have a new bodyweight program out for July, then a Meathead program for August.

Later tonight I fly back to Toronto. Insert tired arms joke.

Then I drive home for another 90 minutes.

Should be around 9:30pm when I get in. Pet dog for 10 minutes. Sleep.

And then the fun begins.

Meditation. Dog Walk. Big breakfast. Digest. Squat workout #1 of new training program. Monday morning repeat, but with bench press.

Good to be back to the barbell.

Today's Kickbutt Mindset Tip for Fat Loss:
Learn from everyone. Learn from gurus and learn from the everyday fat loss success stories in your life. You will find as many helpful tips from a friend that has lost 40 pounds as you might from a buff trainer. You never know. Keep learning, and never limit your sources of info. And get that accountability partner who has "been there and done that" and who has overcome all the obstacles that you face everyday. Research shows online weight loss support groups – when used frequently – are proven to speed up weight loss.

Get a mentor. Stay connected. Get better. Every day. You can do it. I believe in YOU!

Kick butt,

Craig Ballantyne, CTT

PS - Here's someone kicking butt...

The incredible Ali Fox, CTT, and her husband Garth, from Australia. Ali is a phenomenal Transformation Trainer...she's sent many winners to my TT contests. ‪#‎TTSummit‬

__________________
Craig Ballantyne, CTT

Look at that Cake and Look at Cleveland go

Hey! And good morning from Cleveland. This city is going crazy after Tuesday night's big game and it will be even more intense tonight...but I won't be watching. Too late for me. I need to be up early to write before a big seminar tomorrow.

It's been a crazy travel week, and here's a funny story. Sometimes when you travel as much as I do...you forget things in hotel rooms. At least it wasn't my computer this time...but it was an entire drawer of socks. Fortunately I have my dress shoes that are meant to be worn without socks. And thank goodness for hotel laundry. I'll be stocked up by 6pm tonight. Sure will miss those socks I left in Denver though...they were brand new and funky (looking, not smelling!).

This morning was another "off week" workout of low intensity and low-frequency. I'll just be going for walks tomorrow and Saturday.

Lower Body Punisher
1A) Split Squat with Back Foot Elevated (aka "Bulgarian Split Squats") - 3x10
1B) DB Shoulder Press - 3x10

2A) Goblet Squat - 5x20
2B) DB Romanian Deadlift - 4x15

3A) Punisher - 8 rounds of 20 seconds on, 10 seconds hold
3B) Rocking Plank - 1x60 seconds

Good times indeed.

Today's Kickbutt Mindset Tip:
I love mornings and you should too.
The morning is vital to your success. Early to bed, early to rise and you will achieve more and have less stress. If you sleep through the alarm, you will regret it all day. If you get up with the alarm, you will regret it for 10 minutes and enjoy it the rest of the day. Short-term pain from discipline equals long-term gain from progress. Long-term pain comes from lacking short-term discipline. The #TRUTH has been spoken! Stay strong, be true, fully commit, and keep on pushing on. You can – and WILL – do it. I believe in YOU!


Truth is good,


Craig Ballantyne, CTT


PS -
Look at the size of that cake!!!

__________________

Change Your Body with Methodical Training

Nobody can argue that the men with the best bodies in the world belong to the Alpha Males who've gone through elite military training, right?

I know this because one Bradley Cooper and the movie American Sniper. Cooper gained over 20 pounds of muscle and when he walks into the room, not only does everyone in the room notice how awesome he looks, they also feel his presence.

He just seemed to give off that Alpha Male vibe that makes men back down from a fight without ever throwing a punch.

Which is why today, I wanted to share 3 Special Forces SECRETS you should know if you ever wanna develop the alpha male body...

==> 3 Special Forces SECRETS To Develop An Alpha Male Body

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Be an Alpha today.

"Be methodical, be disciplined, be strict. It is incredible how quickly you can make progress when you are willing to put in the proper effort. Just "showing up" isn't enough. There's no participation ribbon here. You have to want it. You have to work for it." – Bobby Maximus

Denver Deload

I'm in the middle of a deload off-week from heavy barbell training, and it worked out perfectly because I'm flippin and a floppin between hotels, airports, cities, and home.

Sunday was SD to DVR, two different hotels there, airport now on the way from DVR to CLV "Home of King James", and then a budget hotel for 3 nights at a Dan Kennedy seminar, and then finally CLV-TO on Saturday night before a 90 minute drive back to the farm.

Today was a fun upper body, low-intensity workout. Tomorrow will be the same for lower body. Yesterday, Friday, and Saturday are walking days. And then on Sunday it's back to the squat rack. Looking forward to it. Making some progress on the Big 3 lifts, although not as fast on deadlift as I'd like.

This morning's session at the JW Marriott in Denver was:

1A) Max Pushups - 51 straight
1B) Face Pulls

2A) DB Chest Press
2B) Pullup or Chinup

3A) DB Chest Supported Row
3B) Bike Intervals

And here's a random odd tip...I actually follow this, accidentally, because I like to face the sunrise.

"Face east if you want to build chi, or internal energy. According to ancient Chinese teaching, you absorb chi when you face east during meditation breathing exercises."

Today's Kickbutt Mindset Tip:

When you are down, give. When you are frustrated, make someone else better. When you struggle, help others. The fastest way to patch a hole in your heart is by brightening someone else's day. Give, help, love, and share. Make the world better and heal yourself.

Push on,

Craig Ballantyne, CTT

PS - Love these folks!

And the winners are...TT Trainers of the Year so far from the TT Summits...what a crew of Go-Givers and world changers. Thank you to all of them for their dedication to the TT 10 Million Transformation Mission! ‪#‎TTSummit‬

2012-2015 TT Trainers

And the winners are...TT Trainers of the Year so far from the TT Summits...what a crew of Go-Givers and world changers. Thank you to all of them for their dedication to the TT 10 Million Transformation Mission! ‪#‎TTSummit‬

Ballys Bad Habit

I have one of the most deadly and fattening habits in the world.

It's NOT my occasional milk bone.

It's NOT my morning rawhide chewy treat.

It's not my farting, or snoring, or sticking my nose in your crotch.

Yep, Woof, Woof, ol' Bally the Dog here with a very embarrassing admission to make. 


New CTT, Alex Kastor, painted a lifelike portrait of me for the TT Summit! *wags tail*

I have a terrible habit that's been shown to increase my risk of early death by a whopping 40%...

I'm talking about SITTING. And that means all kinds of sitting. It means lying down on my bed, it means sitting out in the grass on the farm looking for varmints, and it even means the kind of sitting in response to, "Sit Bally, Sit. Good Dog."

Despite what they taught me at obedience school, sitting is just plain bad!

And that goes for you humans, too.

Sitting is the new smoking, said the NY Times. It's as bad as cancer, said some doctors.

But everyone is doing it these days. Heck, you're probably doing it right now! But even though it kind of feels good, it's one of the most unnatural and dangerous things you do to your body.

When you sit all day like I do - and like Craiggy the Human does, too, - your body shuts down:

• Your calorie expenditure drops to 1 calorie per minute instead of 3
• Your blood flow decreases dramatically
• Your joints, ligaments and muscles become achy and your posture gets worse every time
• And the worst part – your fat-burning hormones are reduced by 90%...

I'm not even 10 years old (about 65 in dog years!) and I've already realized that the more I sit, the worse my paws, hindquarters, neck, tail and entire body feel. And you probably feel the same way too, no matter how you set up your computer desk, chair, and driver's seat in your car.

So in the last year, I started looking for a solution that would prevent sitting from literally killing me quicker...

And like many humans, I tried stretching (did a lot of downward dogs!) and specific exercises for my neck and tail... but all of them were either too time-consuming or too boring, and didn't involve anyone petting me. :) 

But then ol' Craiggy the Human and I came across this thing called The Sitting Solution.

About a year ago, two Doctors of Physical Therapy began working on a solution for the common worldwide sitting problem. After working for many years in a private clinic, they discovered a quick-and-easy FIX for people who sit too much. If you sit all day like me, this is a MUST see: 

==> World's FIRST Sitting Solution

Let me know what you think. Alright, I've spent too much time sitting down to write this email. My neck is tired and my tail needs some wagging. So I'm off to do my simple Sitting Solution FIX right now. It makes me feel better almost instantly.

Stay strong and keep on barking on,

Bally the Dog
Certified Dog

PS - If you want to feel better...

...and eliminate chronic pain and frustration, just join me in this simple body FIX habit. You'll feel better in no time.

​See for yourself here

PPS - And no matter how bad it is...

...just remember that it WILL get better. Trust me! 

Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. So much can be accomplished with a long-term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give in, you will succeed. You can do it. I believe in YOU.

Have a Woofing good day! Bark, bark. *wags tail*

How to stop this health killer

Now, I don't want this to scare you. 

Because the entire point of this email is to give you HOPE. 

Because my friends Chad and Brenda (Doctor's of Physical Therapy) have spent the last several years developing ways every one of their patient's could destroy this hidden threat...

And they've agreed to share it all with you.

See the entire story for yourself: Click Here

We ALL want to AVOID age without grace, surgery after surgery and gagging down prescription after prescription. 

Ignoring this threat and what you can do about it RIGHT NOW, will only increase your "chance" of getting "picked". 

At least that's what the research is saying: Click Here

I want to destroy that chance as much as possible for you. (Even if corporate medicine and big pharma don't...) 

It all starts with the right knowledge. 

Chad and Brenda cover all the bases on HOW this threat happened in the first place...to exactly WHAT you can do about it. 

Don't miss this chance to educate yourself: Click Here

To your health and future. 

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - The worst thing about this threat? It still hurts those who are already decreasing their odds of disease by exercising and eating healthy! Don't ignore this...ESPECIALLY if you think you're a fairly healthy person. 

Remove yourself from the game of chronic disease - Chad and Brenda can help: Click Here

PPS - From my Maximus Mentor...

"There are those who inspire us, motivate us, and make us better in all we do. Spend time with these people. Learn from them. Try to live up to the example they set. You'll be much better for it. We all become what we hang around." – Robert MacDonald, @bobbymaximus

Back Pain?

Last month at the Paleo-FX nutrition and training seminar in Austin, I met back-pain expert and Board-Certified Physical Therapist Dr. Chad Walding. As a free bonus in addition to this morning's short fat burning workout, Dr. Walding promised to reveal the truth about fixing back pain without surgery, dangerous pain pills or needles. So if you're suffering from back pain today then this may be the most important article you ever read.

You see, almost everybody makes a tiny little mistake on a DAILY basis that causes serious back pain. Once you fix that mistake your back pain will vanish. This common blunder (that nearly everybody does) is the biggest cause of our back pain epidemic.

Can you guess what it is?

• it's not smoking.
• it's not being overweight.
• it's not eating foods that cause inflammation

Nope.

Those may be contributors to pain, but they're NOT the worst cause. It's even more common than all that and potentially more dangerous.  Actually, I bet you're doing it right now. And if you don't fix this big mistake soon...Your chronic back pain could become crippling.
Dr. Chad Walding is going to show you exactly how you can fix your back pain and get your life back in the brand new article below...
==> Click here for the Truth About Fixing Back Pain (new article)

To living pain-free,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's the deal...

Life hands you obstacles. From those obstacles you must create opportunity. You do that by taking action, not making excuses. Never forget the #1 rule of No Excuses Club => No Excuses

TT Trainer of the Year 2015

LOL...I'm not smiling because my teeth are covered in chocolate birthday cake...ha! Congratulations to Nestor Flores, CTT Trainer of the Year, 2015. And get this...just last year he was the ROOKIE TT Trainer of the Year. What a journey. Congrats! So proud of you, Nestor! ‪#‎TTSummit‬

Bench in Denver Benefits from Mile High Altitude

It must have been the Mile High altitude in the gym today, as I was able to set a couple of 2015 Personal Bests in the gym this morning at 5am.

Or maybe it was my cake-loaded muscles from Saturday's feast.

Today's Workout...the last one on this 4 week program...now for a 5-7 day deload. That works out well since I have busy office days at ETR and then a seminar in Cleveland till Saturday night.

Warm-up
1A) WYLIT on ball
1B) Maximus Pushups (1-1-1-1 tempo)
1C) Band Pull

2A) Bench - worked up to 195x5
2B) DB CSR - worked up to 60x11 for PB

3) Bench PB - 135x20 reps

(That's still a long way from the 225x14 I did in 2006!)

4A) Incline Bench
4B) Pullup

Here's one of the cakes at the ‪#‎TTSummit‬ on Saturday afternoon. And here's the recipe for our bonus gluten-free cake
=> http://www.earlytorise.com/best-birthday-cake-ever-pic-recipe-inside/

Today's Kickbutt Mindset Tip:
"To get something you've never had, you must do something you've never done."

Change yourself and transform a life today,

Craig Ballantyne, CTT

PS – Life is too short to skip dessert, so… 


Diana has created 120 delicious recipes as well as a personalized 28-Day Fat Burning Meal Plan to help you quickly drop fat from your belly, thighs and arms without dieting or counting calories and WITHOUT skipping dessert.


PPS – Here's a piece of 40th Birthday Wisdom to share with you…


One of the most important to do is track your results, your workouts, and your diet. The more you know about yourself, and the more you respond to this knowledge, the better your results will be. Start tracking and testing immediately. Give every program or diet at least 3 weeks to give it a fair shot. Record everything. Identify your obstacles and eliminate temptations and negative environments. Find out what works, do more of what does and less of what doesn't.



Never forget the #1 rule of No Excuses Club => No Excuses!