QnA and Meathead Answers

Today was going to be a garage gym workout, but the internet went down so I biked downtown to Balzac's coffee shop to write and connect with the ETR Team in Denver. After getting ahead on my day, I went over to the Y for a classic Meathead workout.

1A) Bench Press
1B) Face Pull

2A) Pullup
2B) DB Incline Press

3A) Dips
3B) More pullups

Now I'll get 48 hours rest till my final Deadlift workout before flying to Zurich and catching a connection to Russia on Saturday/Sunday morning. My arms will be very, very tired from all that flying.

Also did a great Facebook QnA session down at the cafe...

Q: i love beer... is it that bad !? i stopped 6 months .. lost weight ... started back again .. gained weight ...

Answer:
Beer does not help you lose weight...but I used to drink a lot of beer (12-20 per week) and had 9% body fat. Beer is just beer. 150 calories per bottle, in most cases.

Q: I'm in the third week of your 12 week Home Workout Program. Would it be ok to do extra ab work on my off days? If yes, which of your videos or exercises do you recommend? And, I love the new iPad app!

Answer:
That would be absolutely pointless! No need. I'm sure you have better things to do. Spend that time working on your nutrition or chasing around kiddos. Thanks!

Q: I was a weekend distance runner, I no longer run due to knee issues. What are five exercise that I can do to 'commit' myself to?

Answer:
Check out the free workout videos on my app here
=> www.Earlytorise.com/apps

Q: There is so much controversy about carbs is it good to cut them out completely? Also what should be the ratio of cardio and weights to lose and tone?

Answer:
You don't need to cut carbohydrates from your diet. Just avoid sugar and only eat real food. Very simple. That's why the paleo approach works so well. It's real food. You can cut cardio. Waste of time. Do this instead => www.6MinutesToSkinny.com

Today's Kickbutt Mindset Tip:
Set aside excuses. Raise yourself up. You can do it. After all, someone just like you, starting from worse circumstances, already has.

Put the past behind and get to work on the future right here in the present,

Craig Ballantyne, CTT

Free TT App is here!

Finally, your demands have been heard! 

We've just released a free daily workout video app. 

Click here to download it for FREE

You'll HD-quality videos delivered directly to your iPhone so that you can do NO-equipment workouts anytime, anywhere.



You'll also get:

• Metabolic Kick-Starter to boost your metabolism in just minutes every morning 
• Home Workout Revolution advanced fat burning bodyweight circuits
• Turbulence Training: Gain Muscle and Lose Fat at the Same Time
• 24/7 Fat Loss: The ultimate beach body metabolism boosting 12-week program

Click here to download the app for FREE

Please post a review and let us know what you think!

Sincerely,

Craig Ballantyne, CTT

PS - Don't have an iPhone?

Get the videos delivered directly to your computer here.

Click here for free daily workouts

PPS - Other app versions are in the works. Stay tuned!

PPPS - Use the app to change your habits today!

"Once you understand that habits can change, you have the freedom and the responsibility to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp and the only option left is to get to work." – Charles Duhigg

Squat Summer Day

What a day. I've been very lucky this summer. Since arriving home from all my travels in early July, the weather has been near perfect every day out here on the farm and in the big city of Toronto. Today is hot and sunny. Probably too hot and sunny for ol' Bally and his permanent sweater, but it made for a great walk at sunrise today.

After an early breakfast, I got down to the local YMCA for a squat session, my last one for a couple of weeks due to travel.

Funny how my goal was to boost my deadlift and my squat seems to have improved more. It's the old opposite approach of George Costanza...up is down, black is white...summer of George!

Today's workout:

1A) Barbell Squat Jump
1B) Lower Body Mobility

2A) Squat
2B) Box Jump

3A) Front Squat
3B) Leg Curl
3C) Cable Abs

If you don't like barbell squats, or if you're really busy today, just use this 4-minute fix...it's a free workout video you can use anywhere -

4-Minute Bodyweight Squat Finisher - Early To Rise

WORKOUT DESCRIPTION Perform the following exercise in 20/10 fashion (20 seconds of work followed by 10 seconds of holding the squat in the bottom position)...

Today's Kickbutt Mindset Tip:
Don't waste energy on worrying. It does not serve you. Put your energy into writing a Thank You card, having gratitude or mentoring. Anything but worrying. Control what you can. Cope with what you can't. Concentrate on what counts. Life is not a dress rehearsal. - #truth …Make the right decisions, right now, for your RIGHT life.

Do the turbie,

Craig Ballantyne, CTT

Want to be a part of the Turbulence Training team?

If you want one of the secrets to success in life, a tip that will help you lose weight, drop bad habits, and change your life, here it is:

Surround yourself with people who are better than you…they will bring out the best in you. Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself.

 
And that brings me to an incredible opportunity for at least one TT reader that wants to join a winning team and get connected with positive people.

We want you to be part of the Turbulence Training.

 
If you're passionate about helping people find the right health and fitness solutions, and you love solving people's problems, we need you!



We're looking for an extremely nice, highly organized, fitness-loving person to join our amazing Customer Satisfaction Team as a phone representative.

 
You will need to be available during regular daytime American business hours (8am to 5pm EST, Monday through Friday). There's a lot to do. You'll be in charge of taking in-bound phone calls, responding to voicemails, making outbound calls to customers to make sure they've received orders, and more. Just to be clear about one thing, there is no cold calling involved. We aren't looking for a salesperson (Bally the Dog handles all of that, ha!).
 
You'll also need to be kind and patient. While many people call in to share success stories, sometimes you'll get upset or confused callers. (Not everyone loves what ol' CB says, ha!). You will need to lovingly help all of our callers get the solution they need to their problem.
 
As a bonus, if you're interested in taking on more responsibility, I have good news. The initial role is an hourly position, but as we grow, moving into a full-time, salaried position is an option. We provide health insurance for our full-time employees.
 
But wait, "Who exactly will you be working for?" you might be wondering.



Here are more details about our company…Our fitness division of Turbulence Training is part of a larger personal development company called Early to Rise (ETR). We are based in beautiful Denver, Colorado. At EarlyToRise.com we sell fitness videos, business-building courses, Gratitude Journals, personal improvement kits, financial resources, and a supplement called Daily Energy.
 
We work in a collaborative environment that allows you to interact with some of the most influential minds and experts in personal wellness and productivity. We encourage all employees to practice what we preach, so that they can improve their own lives while improving the lives of others.
 
If this seems like something you'd love to do, here's how to apply. Please read this list carefully, as Bally will eliminate anyone who doesn't follow these steps. Seriously! It's the easiest way to make sure you're attentive to detail, an essential skill for you to have for this role.
 
1. Send your application to jobs@EarlytoRise.com
2. Attach your resume and cover letter
3. Answer the following on your cover letter (no fancy editing needed).
- Of the expectations above, which one is the EASIEST for you? Why?
- Of the expectations above, which one would be the HARDEST for you? Why?
- When is it okay to hang up on a customer / caller?
- When was the last time you tried to be persuasive? Did it work?
 
We look forward to hearing from you,


Craig, Bally, and the entire team at ETR and Turbulence Training


PS - Do you know our #1 motto at ETR?


Never, ever, EVER give up on what is important to you.


If you want to lose weight, hang around better people, change your job, help more people, lose a bad habit, or achieve your big goals and dreams in life, you must know what is important to you and you must be persistent.


If you have that attitude, and if you plan to succeed, hang around good people and get social support, set a deadline, and take action, you WILL succeed.


I know you can - and WILL - do it. Your time is now!

Sunday Upper Body Crusher

Once again I got lazy. Barbell lazy.

My training program called for a bench press workout at the YMCA, but sometimes I just don't feel like leaving home, biking down to the YMCA, paying my $10, dealing with the front desk people, going up to the gym, and watching all the suckers on the treadmills and ellipticals as I get down to business. I do what really matters while they waste their time. Can't get any good stories out of that, though, but sometimes there are some really interesting folks doing wacky things in the weight area.

Still, it wasn't enough to get me off the farm. So I trained at home and pushed hard. My low back was sore from deadlifts because I made some slight alterations to my form. My posterior delts and teres major (or is it minor) were tight, that didn't help. But I did an extensive warmup of:
- Ballantyne's
- WYLIT
- Band Pulls
- Maximus Pushups
- Slam Ball Slams

That got me ready for this:

1A) Powerblock Chest Press - 5x5
1B) TRX Row - 5x10

2A) Decline Maximus Pushup - 3xMax
2B) PB CSR - 3x12

3A) KB Farmer Walks - new record of 3:18 with 53lbs in each hand
3B) TRX Triceps Extension - Couple sets of 10
3C) Sprints in the backyard - did 4 blocks of 4x10seconds with 10 seconds rest

Good times had by all. Even the dog. He sat in the shade while I trained. He got a couple of walks in, but it's pretty hot up here today. Perfect for reading in the backyard. I've been hooked on a 20 year old book called Snow Crash. Usually Sci-Fi isn't my thing (well, it's never been my thing), but for some reason I dig this one. It's really impressive to read it now and remember that some of the world Neil Stephenson predicted has come true. Fortunately not all of it, not even close, but some things.

And it's given me a few training and business ideas, too.

So I had a lazy Sunday hanging out. It's the calm before the storm of next week's travel. Nothing like putting Russia and Turkey, two potential hot spots (and Turkey getting hotter by the day) for International incidences. Oh well. Adds a little extra spice to my borscht and kebobs, right? Maybe I'll get lucky and be offered a chance to wrestle Putin...or train with Ivan Drago...or on a date with 1985's Brigette Neilson (pre Flava Flav).

BTW, here's a totally random fact: Joel Marion used to rush home from school, at age 12, and watch Rocky IV every day. I think he's watched it 50 or 100 times. Ha. Hilarious.

Today's Kickbutt Mindset Tip:
Seems almost hypocritical to post this, but I still hammered out a great training session, just not the one originally planned.

We fail to take action not because of people stopping us, but because we stop ourselves! So 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.

Seriously, make them.

Making them,

Craig Ballantyne, CTT

PS - Watch for the TT App to be available this week.


"To get something you've never had, you must do something you've never done" - ‪#‎truth‬ .....Take massive action today toward your #1 priority


__________________
Craig Ballantyne, CTT

Changing the deadlift and your attitude

Yesterday was a frustrating deadlift workout. I hit some personal bests outside of my main deadlift numbers, but the main lift struggled.

That said, I am experimenting with a different form based on this article:
- https://www.t-nation.com/training/deconstructing-the-deadlift

The workout:

1A) Hang Clean
1B) Mobility

2A) Deadlift
2B) Snatch + OH Squat

3A) Olympic Squat
3B) Leg Curl

I have one more deadlift workout before my trip to Europe. I leave next Saturday evening, heading to Russia via Zurich, then to Lithuania, Istanbul, and London. I usually dislike traveling, believe it or not, and I always sit at home wishing my flight would be cancelled. Not this time. I'm very excited.

I had my traditional pre-deadlift Coke Zero, so yesterday was not CASS-free, but today is a...CASS-Free Saturday.

...with a new FRO-CO bowl for breakfast. For some reason, I could really use some caffeine today...feeling a little sleepy, but I'll be fine soon, I'm sure. Going to get outside for an easy bike ride soon.

This recipe is simpler than Daniel's fancy southern-cookin' bowls. Then again, I ain't no Paula Deen.

1 tablespoon coconut oil
pecans - must be from freezer
fresh blueberries
more coconut oil
more pecans
almond butter - To be honest, it's better with peanut butter, but I try to avoid PB...we need to save the PB in the house to hide Bally's pills when he needs to take meds for his paw infection that is currently acting up.

The frozen pecans solidify the coconut oil. For some reason I like that.

Today's Kickbutt Mindset Tip:
Surround yourself with people who are better than you…they will bring out the best in you. Play UP a level starting today. Follow the golden rule. Help others. The more they succeed, the more you succeed. Don't hold back. Replace scarcity with massive generosity.

Make the change,

Craig Ballantyne, CTT

Vince's abs and wedding photo

Guess what the "Holy Grail" of fitness is...  

Yep, you guessed it right. It's ABS.

Today I want to introduce you to one of the greatest guys and fitness colleagues I have known since 2007, and wait til you see a picture of his legendary wedding below...  

WBFF Pro Fitness Model Vince Del Monte, the ABS master of sculpting, chiseling, and flattening stomachs for tens of thousands of clients for more than a decade.

This is Vince below. 


We all know that "Washboard Abs" seem to be the hardest muscles to get to POP.

Not anymore... keep reading.

What you NEED to know is that everyone has abs, including you, your grandma, and even your next door neighbor...

But, the question is, do you know how to make your abs pop, or are you just winging it like MOST people?

There's many facts that you must understand to REALLY get your abs to pop, and I have them for you right here:

FACT 1:

Getting your abs to POP is training, not diet.  

FACT 2:

Getting your abs to POP requires DIRECT ab work. LOTS of it. 

FACT 3:

Getting your abs to POP requires EXTENSIVE time under tension. 

FACT 4: 

Getting your abs to POP demands exercises primarily recruiting your abs, NOT hip flexors. 

If you're interested in getting your abs as super defined as possible then you're going to want to read every word of this brand new article written by a professional fitness model:

==> How to make your abs POP (nothing to do with diet) 

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here are more SECRETS to success for getting a great body and succeeding in life...

More structure in your day = More freedom in your life. 

Plan tonight to win tomorrow and defeat the chaos the world will heap upon you.

No one will do the work for you. You cannot depend on anyone else. Your success starts and ends with you. Personal responsibility is #1.

PPS - Here's a picture of ol' CB at Vince's wedding...5 years ago!


 

Bally Dog Walk and BioTrust Mocha Protein

Happy National Hot Dog & Vanilla Ice Cream Day. Hope you are getting ready for a great National Parents Day on Sunday. I discovered that these are all real "national days" during some research this morning.

Thanks, www.holidayinsights.com

No workout for me today...just an amazing dog walk through nature with ol' Bally. He took a Ballfie for you to show you our route. After our workout I took a day off from my dairy-free diet and tried the new BioTrust Mocha flavor whey protein...it's really, really, really good. I blended two scoops with a banana, 8oz water, and 4 ice cubes. Perfect.

Today's Kickbutt Mindset Tip:

Someone will try and sabotage you today. But when they do, when they interrupt your day, throw their emergencies at you, or tempt you with junk food while you're committed to your healthy meal plan, just remember you have the right and the strength to say NO. You have to stand up for what is right for you at this time. You might not win the popularity contest, but you'll win the battle for your life, your future, and your integrity when you do the right thing, right now, for your right life. You have my permission to stand up for yourself! 

And as I've said before, there are probably a lot of people who want to do the same thing…there are others at your office who want to lose fat and get thin…but they need a leader. You can be that person. By saying NO to temptation and YES to your big goals and dreams. You can do it. Start small, but start now. Let's go!

Make a great one,

Craig Ballantyne, CTT

Start small Start Now

My friend Chad emailed me over the weekend about a new study he is conducting for people who want to lose 10+lbs by Wednesday. Sounds aggressive but if you fit the following 3 criteria then you should check this out…

1. You are at least 10 pounds or more overweight
2. You are willing to follow a few simple instructions
3. You are between the ages of 21 and 69

If you meet these 3 requirements then check out all the details here...

==> YES, I Want To Lose 10lbs By Next Wednesday

Enjoy!

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's the best advice I can give you in life...

...and this goes for anything, from losing weight to starting a business to finding a spouse to supporting a charity or writing a book. 

Whenever you are just getting started, simply start small. Get your idea out there. Build some momentum. Ask for feedback. Make it better. Do it again. Don't wait. 

Just start now. Please, please, please, just start now. We are all running out of time.

PPS - So how do you do that? Here's the hard #truth...

Block your time. Batch your work. Eliminate unnecessary communication. Limit phone calls and email. Spend more time thinking. Do the first things first in the morning. Control your day. Remove temptations. Eliminate obstacles. Monitor your time. Build good habits. Eat right. Sleep well. Move more. Know great people. Be good. Help others. Change lives.

You CAN do it! I believe in you.

Glute Grinder Leg Suffering Session in the Garage

Set the alarm a little early today. I needed to be on time for my 8:30am workout, and that meant getting a lot of work done, meditating, walking the dog, eating breakfast, reading my daily documents, sending some ideas to my team, and then hitting the gym.

How do I do it? Here's one of my tip that helps...and some good ideas and quotes from other guys as disciplined as me:

=> http://www.menshealth.com/best-life/5-guys-who-wake-4-am-work-out-tell-you-how-they-do-it

Today's workout, which was supposed to be a barbell squat workout, was moved to the garage gym due to time constraints, but I made the most out of it and put my glutes through the grinder.

1A) DB Split Squat - worked up to 80lbs (each hand) for 6 reps
1B) Box Jump

2A) TRX 1-leg squat
2B) KB Swing (new personal best of 70lb KB for 32 reps)

3) Double KB Front Squat

The next two days will be off and then I'll deadlift on Friday. Really looking forward to that workout...as much as I was grateful for the cool breeze from the little garage door out back tdday.

But if you don't want to suffer through that leg session with me, then enjoy this...it's one of my new 4-minute workouts based on the classic 4 Hot Zone metabolism boosting areas of the body:
=> http://www.earlytorise.com/4-minute-hot-zone-workout-free-bonus/

No excuses.

Don't reward yourself for half-baked efforts, only for doing your best. Set high expectations. Be tough on yourself. It is not easy to succeed.

Today's Kickbutt Mindset Tip is a CLASSIC:
Losing fat is a game between you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers is scheming against you to make you eat more and exercise less.

Like it or not, it's true. They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed and flat on the couch.

You must always know your options. You must have Plans A, B, C, D, and E. You must be prepared to counter-attack.

When they say pizza, you say sushi. When they say take-out, you say, "I've already prepared my lunch". When they say, "Happy Hour", you say, "Workout first." Surround yourself with people who are fitter and healthier than you.

Stay strong my friend. You CAN do it. Let's go!

Have a great one,

Craig Ballantyne, CTT

No Squats Just Meatheady Monday

Today should have been a squat workout but I was too busy and did a poor job of scheduling my phone calls so I couldn't make it to the gym.

So instead I did tomorrow's workout today...in the garage...and it was great. I also imagined Ben Pakulski was there coaching me & not letting me away with sloppy form. Great to have a virtual mentor for inspiration.

The Program:

1A) PB Chest Press - 5x5 at 80
1B) TRX row - 5x10

2A) Pause pushups - 4x15
2B) Chest supported row - 4x12

3) Farmer Walks - 3x2minutes with 1 minute rest between each

This worked out well for my grip strength, giving it an extra day of rest before Saturday's deadlift session.

Tomorrow I squat!

Non-training related link of the day:
=> http://www.nytimes.com/2015/07/19/arts/music/eminem-collaborates-on-the-album-for-the-film-southpaw.html

My latest nutrition article:
- http://www.earlytorise.com/3-junk-foods-you-should-eat/

Chocolate, fried foods, and hot dogs!

Because I get this complaint all the time: "Craig, you've told me all my favorite foods are banned. There's nothing good left to eat!" And it's my fault. Sometimes I forget that not everyone is a robot like me.

Of course, I have my weaknesses, specifically: CASS
- caffeine
- alcohol
- stevia
- soda (Zevia, Coke Zero)

Are any of these really bad for me in small amounts?

No.

But I don't like having them daily, and so I don't.

But I also think it's helpful to have CASS-Free days, and that's what I did today. I slept 8 hours and 15 minutes, so no need for caffeine. And it's Monday...and I don't need a drink on Monday. :)

Stevia is a problem because it's in all of my protein powders (Paleo Protein, BioTrust, and Dr. Osborne's Pea Protein), so I skipped those today. I'm looking into ordering plain powders with no flavoring or sweeteners. Since I mix them into big blender drinks with lots of ingredients (including fruit), it shouldn't make a difference in taste.

Alright, let's have a great week!

Today's Kickbutt Mindset Tip to Start Your Week:
Here's the bottom line…if you plan, and I mean really plan things out – not just planning your lunch for tomorrow, BUT planning out your meals for the next 7 days and going to the grocery store and preparing those foods in advance – then you will finally breakthrough have a weight loss WHOOOOSH and achieve more than you ever thought possible.

This is the stuff of legends.

It is this level of planning that brings exceptional results and avoids wasting weeks of work due to a last-second poor diet decision. So take an hour and plan and prepare for your next 7 days. Identify all spots for opportunity and all areas of weakness. Each time you do it you will get better at it.

Think big, Dream Big, Act BIG. Take this game plan and be flexible, but use it to avoid obstacles.

Go big to get lean,

Craig Ballantyne, CTT

PS - Do what you can...

...And then do a little more. Come back tomorrow & build on that. Get better every day & Push yourself a little more on the way.

Deadlift Day and Arnold Squats

Well, I have to admit, I'm a little sleepy after a day in the sun at the Jays game, and a couple of ciders. But good times. Just like my workouts over the past two days.

On a rainy Friday morning it was Deadlift Day. I used the trap bar for triples, and finished off with a personal best of 225x24 reps.

1A) Snatch
1B) Overhead Squat

2A) Trap Bar Deadlift
2B) Box Jump

3A) Military Press
3B) Full Squat

That was just fantastic. Then I drove to Toronto in a rainstorm and with tons of traffic. That was not fantastic.

After a low-key evening, I wrote for several hours this morning and hit a late workout in the Shangri-La Hotel gym.

1A) Pullup
1B) Cable Abs
1C) Ab Wheel

2) Rowing Intervals (I'm trying to get into these as per @BobbyMaximus, but so far, I'm not a fan.)

3A) Barbell Curl
3B) DB Triceps Extensions

Lots of walking to and from the Jays game today and around the city. On Sunday I get a day of rest and travel back to the farm. I think I'll be ready for a squat workout on Monday morning around 7am.

But not this type of squat workout, although the pic is pretty awesome. How would you like The Terminator counting your reps...on a smith machine?
=> http://espn.go.com/espn/story/_/page/instantawesome-ArnoldWatt150718/here-jj-watt-doing-squats-jeans-next-arnold-schwarzenegger

BTW, I hate seeing Arnold get old...but I guess it happens to all of us.

Today's Kickbutt Mindset Tip:
We fail to take action not because of people stopping us, but because we stop ourselves! So 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.

Push on and squat real,

Craig Ballantyne, CTT

Testosterone Boosting Articles

Here's a round of articles trending on testosterone boosting.


10-Second Trick to Boost Testosterone Naturally
(Helps get rid of man-boobs too.)


Top 10 Signs You Have Liver Damage
(#9 and #10 are super common)


The #1 Workout to Build Size & Strength Simultaneously
(Voting results tabulated from CriticalBench.com)


The Death of Crunches & Sit-Ups
(3 Reasons Top Coaches Have Abandoned Them.)


For Guys Who Want To Be Tough As Nails...

REVEALED! The 3 Psychological 'Shortcuts' Used by Special Forces and Secretive Government Agencies that Rapidly Transforms Ordinary Guys-Like-Us Into Tough Minded, Nerves of Steel, Combat-Ready 'Warriors'

For the first time EVER, World Renowned US Tactical Trainer shows you the EXACT-same mind-strengthening techniques he's used to train agents from the FBI and DEA to law enforcement, so you too can develop a strong mind, achieve peak performance and deal with ANY situation… in less than 10 minutes a day.

3 Steps to Mental Toughness Revealed 


Be Tough

No one will do the work for you. You cannot depend on anyone else. Your successstarts and ends with you. Presonal responsibility is #1. Life the life you desire and deserve - starting now. You can do it - I believe in YOU!

Get rid of weight and pain

What if you could relieve your chronic aches and pains with a few simple movements right in your own living room? And what if those simple movements helped you lose weight too?

At the links below, you'll discover how to FINALLY return to a pain-free life without spending another dime on expensive medication, treatments, or doctor visits. And the best part is it's 100% FREE for a limited time!

Click here if you need relief from hip pain

Click here if you need relief from knee pain

Click here if you need relief from back pain

You can't let pain control your life for another minute. However, this won't be available for free much longer, so check it out while you still can.
Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - The best advice I can give you in life...

...This goes for anything, from losing weight to starting a business to finding a spouse to supporting a charity or writing a book. Whenever you are just getting started, simply start small. Get your idea out there. Build some momentum. Ask for feedback. Make it better. Do it again. Don't wait. Just start now. Please, please, please, just start now. We are all running out of time. Your time is now. You can do it

Perfect Day Farm Arms and Abs and Sprints

Deadlift session coming up on Friday, but for today it was a fun hybrid workout on a PERFECT summer's day in Canadia. Everything has been going as planned today. It started with 90 minutes of writing, followed by 20 minutes of stress-relieving meditation, then a nice cool and sunny dog walk.

Bally and I then enjoyed our breakfast (mine was different than his, LOL), and it was back to work for a bit. After a few hours, he was ready to lie in the grass and I was ready to move. Here's how it went.

Warm-up
- Band pulls
- Pushups
- Yoga stretches
- Band pushdowns
- Band curls

Circuit:
1) TRX Triceps
2) TRX Biceps
3) Backyard Sprints
4) Med Ball Slams
5) Ab Wheel
6) Rack Walks (holding kettlebells at shoulder height in rack position)

Three times through. Fun stuff.

Might hit a bike ride later today. Followed that up with a great call with my ETR team in Denver and then a massive CTT update with our Director of TT Trainers, Daniel Woodrum. So much cool stuff going on with him...he's helping so many people and growing his FBBC faster than ever. Rockstar.

There is so much going on sometimes it can be stressful to hit all the deadlines. You probably know the feeling, so don't miss this. We're giving away a free yoga DVD with Missi Holt taking you through the sessions.

=> https://www.securepublications.com/yoga/yoga-gse-fdvd.php

Today's Kickbutt Mindset Tip:

From problem comes opportunity. Look on the bright side of every obstacle thrown in your way. Turn the bitter into better.

If you want to change, it all starts with believing in yourself. Once we truly believe we are capable of better behavior, that's the impetus for all habit change. That's when all of those other physiological tips and tricks actually start to work. So do not procrastinate on change any longer. Just do it. Take action. Believe in yourself, because it all starts there.

Get started,

Craig Ballantyne, CTT

2 Anti-Aging Secrets

You'll remember her as the fatally attractive movie star of the 80's and 90's. Today she is a 57-year old ageless wonder. What are her secrets? The beautiful actress, Sharon Stone, credits her remarkable pain-free, youthful body to a low-sugar, low-carb diet and yoga workouts. She defies aging. And you can too. 

These secrets have also worked for Jennifer Aniston (45 going on 29) and Cindy Crawford (ageless!) to stay slim and young. Today my friend and pain-relief expert, Missi Holt, CTT, will show you how to use these anti-aging secrets in your life to feel better, look younger, and eliminate every ounce of pain in your knees, hips, and backs brought on through childbirth (or from car accidents, bad posture, or any injury.

Click here to use these anti-aging secrets for an ageless body

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 use these anti-aging secrets for an ageless body

But don't just take my word for it. Check out these expert reviews.

"Thank you. I have several other yoga videos, but what I really like about Missi's is the gentleness and the emphasis on breathing. Thank you!" – Liz Farr

"Hi Missi, I just started your videos and I'm very impressed with them. As a health practitioner (chiropractor) I'm very impressed with your "safety first" approach and I'm recommending your series to several of my patients. Reading your manual before starting the videos is so important for people with physically impaired body parts! Great job and thank you!" – Fred Lerner, D.C., Ph.D., FACO

Helping you stay young and heal 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 use these anti-aging secrets for an ageless body

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

Rain Press and Garden Growth

Busy day. Plus rain. That means no time, or interest, in biking to the YMCA. I skipped barbell work and used the Powerblocks instead. Decent workout.

1A) DB Chest Press
1B) TRX Row

2A) DB Incline
2B) DB CSR

3) Farmer's Walk with uneven kettlebells in the backyard (when it stopped raining) - I used a 70lb KB in one hand and 53lb in the other. Fun times.

Next up: Errands. Then finishing up a big writing project. Tomorrow there will be a fun arms workout and some conditioning. Thursday is off - from training and work - with a trip to the Kitchener Farmer's Market (different kind of Farmer Walks, LOL, with full grocery bags instead of KB's).

Speaking of groceries...and produce...

How does your garden grow? Here's mine. Show me yours! smile emoticon

1,624 people reached

Today's Kickbutt Mindset Tip:
#1 motivational tool - Believing in yourself. If you believe it, you can achieve it. If you believe in yourself, this time it will be different. This time you WILL succeed. This time you are in control and will make BIG changes. Keep on pushing. And never give up on what is important to you. I believe in YOU.

Time to get a move on,

Craig Ballantyne, CTT

PS – If you need pain relief…

…my friend and Certified TT Trainer, Missi Holt from Denver, is the guru you need to set you free from pain.

In this free DVD, she'll take you through simple breathing and movement patterns that you can do in the comfort of your living room – or even outdoors in the beautiful weather – with NO equipment needed. This is the cheapest – and fastest – way to get rid of aches and pains. 

Get your free pain-relief DVD here

need relief from pain?

Hey, are you still interested in getting relief from chronic pain and suffering? Did I mention the solution is FREE?

If so, click here and the next page will explain exactly how you get a free DVD shipped directly to your doorstep so that you can eliminate pain in just a few minutes each day.

Get your free pain-relief DVD here

Let me know how this helps,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – If you need pain relief…

…my friend and Certified TT Trainer, Missi Holt from Denver, is the guru you need to set you free from pain.

In this free DVD, she'll take you through simple breathing and movement patterns that you can do in the comfort of your living room – or even outdoors in the beautiful weather – with NO equipment needed.

This is the cheapest – and fastest – way to get rid of aches and pains. 

Get your free pain-relief DVD here

PPS – Do this today
Today is the perfect time to take an hour and think about where you are, where you want to go, and what you need to do to get there…and then make an action plan to start this week…because "If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." – Jim Rohn

Sunday Squats and Saturday Walks

Sunday, what a Sunday. There was the epic Wimbledon final, highlights from some crazy UFC fights, and plenty of time reading and hanging out with ol' Bally the Dog.

Oh, and there were squats. This was workout #1 of a new program that I'll finish up right before I head to Europe on August 1st.

1A) BB Squat Jumps – 5x5
1B) Mobility moves

2A) Squat – 5x5
2B) Box Jump or Mobility moves

3A) Leg Curl
3B) Front Squat – 3x10

I was whooped after that. Including my big warm up and a bike ride to and from the gym, it was nearly a 2-hour tour. Fortunately we did that nice and early so I was still home by 10am and in time to catch the end of the tennis match. You never know when it might be Federer's last final. Lots of other good stuff on the weekend too. For science nerds, I stumbled across this study that gives me a great idea for some upcoming TT programs.

http://www.ncbi.nlm.nih.gov/pubmed/26159316?dopt=Abstract

Here's a picture of Saturday's 6am sunrise during a 6 mile morning walk with ol' Bally the Dog. We'll do a 4-mile walk today. No workout planned.

The rest of today will be a busy workday out on the farm. There will be lots of skyping, Google Hangouts, and conference calls. Tomorrow is a writing day. Wednesday is a coaching day. And then Thursday I'll take the morning off for some local sight-seeing. On Friday I head back to Toronto for a writing/sight-seeing weekend. Then one more week on the farm prepping for my trip to Russia, Lithuania, Turkey, and England.

Today's Kickbutt Mindset Tip:
Never let life get in the way of your progress. Accept the sacrifices and just do it! TODAY is the first day of the rest of your life. Don't dwell on past mistakes. That gets you nowhere. 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 action.

We know we have a limited amount of time in this life, so why do we delay on taking massive action on what is important to us?

Plan your days. Block your time. Avoid email. Delegate the trivial. Win your mornings, own your days, concentrate on what counts at night.

Focus,

Craig Ballantyne, CTT
Certified Turbulence Trainer

A Different Kind of Meathead Fun

Final lift of a deload week before new program starts on Sunday morning with squats, Monday with bench (international chest day!), and Thursday with deadlifts before a trip to Toronto for the weekend. I have to squeeze in one more training phase before going to Europe in August.

Wow. This was good. More fun when it was done, that's for sure, but a good experience to go through. Today's workout:

Warm-up
- Plank
- Bird Dog
- Band pull
- BW squats

4 rounds of...

1A) Light KB Snatch
1B) Box Jump
1C) Maximus Pushup (1 second pause at top & bottom)
1D) Heavy KB swing

2) 3-min KB Farmer Walk

3 rounds of...
3A) TRX Triceps Extension
3B) TRX Biceps Curls

Not training today? Do this instead:

Take a look at these 6 simple yoga poses from Master Fitness and Nutrition Therapist Miss Holt. It describes how to do the pose and the health benefits. Send this to your friends!

6 Relaxing Yoga Poses for Beginners - Early To Rise

Whether you're an expert or beginner to yoga, these six moves will relax and revitalize your body.

Today's Kickbutt Mindset Tip:
Do not take it easy. Do not slack off. Work harder. Do better. Set higher expectations for yourself and those around you.

Enjoying an amazing day on the farm,

Craig Ballantyne, CTT

PS - Don't hang around losers...

...who don't want you to succeed. Cut the cord quickly. Move on to better people. They are out there & want to help.

Discard personal attacks. You are making the right choices for YOUR right life. That's what matters.

People won't always understand your dedication to self-improvement. Do not take it personal when someone attacks you.

Forget walking for fat loss

Once per week ol' Bally the Dog and I go for a 6-mile walk as the sun rises over our little town of Stratford, Ontario. We walk along the picturesque Avon River, me reminiscing about my high school days and him chasing the swans on the river bank. We turn around at the world-famous Stratford Festival theater, and head home for an early breakfast. What a life!

But here's one surprise about this walk. We don't count this as a workout. It's recovery. And you don't lose weight from walking. Let me explain...
Seems every doctor and wristband gadget-maker is trying to get us all to walk more.

But there's a dirty little secret those expensive gadget-makers DON'T want you to know:

Walking IS great for health and reducing stress... but it's terrible for fat loss as the study below shows. And it's especially ineffective at eliminating that stubborn flab that clings to our worst trouble spots.

It just doesn't deliver enough of a metabolic stimulus to get your fat burning hormones working!

Yes, when you walk a large % of calories burned is fat. But because walking is so low intensity, the OVERALL amount of calories burned is low, so the total amount of fat burned barely registers.

Plus, the moment you stop walking, your metabolism goes back to sleep and you stop burning calories. So unless you have 3-5 hours a day to walk 10,000 – 20,000 steps or more, that's not gonna cut it!

Wouldn't it be better if your metabolism kept burning fat for 24-48 hours after your workout?

And instead of 3-5 hours of monotonous walking, wouldn't it be better if you could generate this extended fat burning effect after just 15 minutes of activity?

We''ll show you precisely how in just a second, but first...

Why Walking Stinks for Fat Loss (and What Can Get You DOUBLE the Fat Loss Results)...

A recent study published in BMC Sports Science, Medicine and Rehabilitation compared walking to a somewhat unusual metabolism-stimulating activity. Check out these amazing results:

The metabolism group lost 95% MORE body fat (11.9% vs. 6.1%) AND shrunk their waist 10 times more (6% vs. .6%) compared to walkers. So not only did they lose more fat, but their body shape improved.

But it gets better. The metabolism group also increased their V02max by 2,000% more (16.8% vs. .6%). 

V02max indirectly measures your overall ability to burn fat. The higher the number, the more fat you burn at rest. So those in the metabolic group became better at burning fat all day, every day!

There's Just One MAJOR Problem...

Here's our problem with this study: the group doing the metabolism-stimulating exercise was doing BOXING-related activities -- like footwork drills, punching bags, jumping rope and so on.

I don't know about you, but all that punching, jumping and complicated, pounding footwork isn't something our bodies can do week-in-and-week out.

Plus, these folks were doing this for 50 minutes 4 times a week. Sure, that's A LOT better than 3-5 hours of walking every day, but still a HUGE time commitment.

Fortunately, there's a new protocol that gets you all the fat burning benefits of this "metabolic boxing" routine, but in just 15 minutes, 3 times a week.

Unlike walking, it keeps your fat burning hormones fired up and burning fat for up to 24-48 hours after. And it's been shown to be particularly effective at removing unwanted fat from trouble spots.

It''s something that anybody can do, at any age, doesn't require you go to the gym, punch any bags, push heavy tires or get your feet tangled while jumping rope. In fact, no equipment is needed at all.

==> Stimulate Your Fat Burning Hormones in 15 Minutes with THIS

By all means, keep on walking and enjoy the relaxing, life-extending benefits. But if your goal is to lose fat and re-shape your body shape, the smart choice is to do this for 15 minutes, 3 times a week.

To Re-shaping Your Body Fast,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - 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.

How to kill cellulite

Two of the toughest questions TT readers ask me are: 1) What can I do with loose skin?; and 2) How can I get rid of cellulite? 

I'll cover the first question in a future newsletter, but today I have my friend and world-renowned "Cellulite Killer", Joey Atlas, here to show you how to get rid of the ugly cellulite from your thighs. Let me know what you think about the natural approach that Joey uses. It's the only way to go. - Craig Ballantyne, CTT

5 Keys to Kill Cellulite
By Joey Atlas; Womens Body Enhancement Specialist

Cellulite is known as "the curse of women" because so many suffer from the unattractive dimples and mushy ripples on their buns, hips, legs and thighs.

And every day, women waste thousands of dollars ineffective "treatments" and products. The problem is, most women don't really know what "cellulite" is, or what causes it.

So if you don't know what cellulite is, how can you get rid of it?

Fact is, the word "cellulite" is an adjective. A word made up in the late 60's, in a French salon to describe this problematic appearance on women's lower bodies. It's actually caused by muscular atrophy, which occurs when the layers of muscle UNDER the skin become weak, deflated and untoned.

It has nothing to do with your skin, and NOTHING to do with weight loss. Because even the skinniest of women can suffer from "cellulite".

There is a simple way to reverse muscular atrophy and remove "cellulite" forever. And no matter how much you weigh or how old you are, you can do this naturally without popping pills, using crazy "wraps" or using phony lotions.

Just follow these 5 Keys:

1. You CANNOT get rid of cellulite with creams or lotions: So, stop using them. It's that simple. There are dozens of cellulite reduction creams on the market, but they don't do anything to treat your cellulite. The dimples caused by cellulite are a superficial result of a problem below the surface of your skin, therefore creams will do nothing.

2. Medi-Spa Treatments do not work: Numerous FDA reports show that medi-spa treatments have actually scarred and injured a number of women permanently. From body-wrapping to endermologie, these treatments are completely ineffective, but can be very expensive and dangerous.

3. Cellulite is NOT genetic: Ignore what you've been told, because cellulite is not genetic and you are not stuck with it forever. Believing this just prevents you from taking the simple steps in this video to get rid of your cellulite.

4. Age is NOT a factor: Since cellulite is a muscle issue, you can fix it by stimulating your muscles. There are some simple movements that stimulate specific muscles in the "trouble zones". These gentle moves revealed at this link can be done by any average-age woman, right in the bedroom or living room.

Visit this page to learn about the method that reverses the hidden cause of cellulite.

5. The ONLY way to get rid of cellulite forever is with specifically targeted lower-body movements: The movements are unique, and directly target the muscles in the cellulite areas. They focus on lifting, toning and shaping the muscle layers, pushing them OUTWARD against the skin and getting rid of the dimpled appearance. This natural approach is popular with models and celebrities who need to maintain a great figure, WITHOUT being too extreme.


Stay Strong and Keep Pushing On,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Don't stop believin'...

No matter how tough it's been, you must keep going. If you stumble, get back up. NEVER quit. Stay consistent through tough times, persist and persevere through dark days. Look long-term, not to just tomorrow. You can do it. Keep at it.Plan and prepare for success. Get social support to make it through the dip and you WILL experience a great fat loss WHOOOOSH (where you lose a lot of weight fast, no matter how long you've been stuck at this plateau).

Summer Meatheadish Workout on the Farm

Yesterday we got rained out (from a bike ride) but today we're back to sunshine on the farm. Ol' Bally the Dog and I had a great, yet cool, walk this morning followed up with a big breakfast before today's garage workout.

This is the last workout of this 4-week program and then it is time to move on to a deload week and one more training program before I head to Europe in August. I just sent in my Visa application for Russia so that I can visit St. Petersburg before going to Lithuania, Turkey, and England. Looks like we'll be catching an Arsenal game in Londontown on the 15th.

Today's Total Body Meathead program (tricked myself into some leg training):

1A) DB Chest Press
1B) DB CSR

2A) Maximus Pushups
2B) DB Split Squat
2C) Farmer Walk (fittingly on the farm)
2D) Ab Wheel

That's it. Just the basics.

Today's Kickbutt Mindset Tip:
There will be days when you struggle but that is okay. Just never give up. Realize everyone else goes through this, and not quitting is what separates the winners from the losers. ….. "If you don't like something, change it. If you can't change it, change your attitude." – Maya Angelou

Change it now,

Craig Ballantyne, CTT

PS - 5 years ago...

...two of my great friends and one of the greatest inspirational couples in the fitness world got married. What an event! Joel Marion stole the show with his dance moves. Great times. Wishing them another 70 years together. Congrats Vince and Flavia Del Monte. ‪#‎DelmonteDomination‬