Saturday, February 28, 2015

Leveraging and chipping away at Streaks

Streaking Update

1) Write 3000 words per day

I almost got off track this morning, spent too much time thinking and planning out some other work issues, before I finally settled in to writing. But my deadlines kept me honest and I got a couple of projects done early. I also pushed back my workout to late morning, a rarity, and I made sure to leverage everything I write into multiple contributions.

For example, yesterday afternoon I sent an email to a friend. Then I edited it for use here, on ETR, in the virtual mastermind, and in my blog and emails. It's good content, and now is in several places, helping 5x's more people.

Build others UP because it will only make you more successful. If you don't have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don't. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.


I am not a psychologist, a psychiatrist, or any other type of doctor. I did not stay at a Holiday Inn last night (haha). But I have a friend going through some tough times. He's depressed. And yes, he's under a physician's care, but I still had some suggestions for him. Here's his daily Mood Improvement Checklist that will help every ETR reader:

1) One Minute Meditation (6 breaths, 4-second inhale, 6-second exhale)
2) Read one page from The Art of Living (Epictetus translated by Sharon LaBelle)
3) Walk outside in the sunshine for 20 minutes
4) Hug and kiss your wife and tell her you love her
5) Write in your ETR gratitude journal - takes just 5 minutes a day
6) Hug and kiss your kids and take a photo of them or with them every day
7) Reach out to a different friend every day. That are many folks that love you and care about you. Stay connected. Find a way to help them, too, and you will find yourself getting stronger.

He immediately replied, "Awesome, thanks!"

The checklist is already working.

After that I finished up my monthly info product newsletter, a bunch of virtual mastermind posts, and an audio outline that I'll record later when I'm not in the writing mood.

2) No Post Dinner Binge Eating

I had a huge breakfast yesterday that kept me full till 6pm. I wasn't that hungry for dinner, so it was easy to stay on track. Tonight's a birthday party night, but the food served will be off my diet plan, so I will eat before and focus my thoughts on socializing with good folks like Dan Long, Mike Westerdal, their wives, and Joel's awesome in-laws. I'll stay up late but won't be sleeping in...instead I'll nap on Sunday and then go to bed early on Sunday night. Joel and I have a big trip to Miami on Monday.

3) 1 Drink Maximum

Could be tested tonight. We'll see what is stocked at the party.

4) No Outbursts or Snarkiness

No chance of this today, even though it's raining here in Tampa, and even though I spent a long time on hold with Hertz (and their terrible hold music). Life is too good to be snarky.

5) Healthy Gut Days

Had more caffeine today, but everything I'm eating is perfect. I also received some good news on the auto-immune front, as my blood markers for inflammation came back normal from the recent blood test I did. Later this month I'll re-do my food sensitivity testing to see if I can start adding back almonds, stevia, berries, and lemon.

To be honest, I have no idea how accurate the test is...or if it's valid at all. I haven't noticed a difference but when you're dealing with digestive issues, it's like trying to peak into a locked black box, or a riddle wrapped inside an intestinal enigma. You just keep chipping away at pieces of the puzzle to find out what makes a difference.

I should have results from a gut bacteria test back soon to see if those are all at healthy levels.

Chipping away,

Craig Ballantyne, CTT

Deads and depressed friends

Dandy deadlifting was done on Friday. The morning started great with lots of writing, then a big breakfast of walnuts, coconut oil, and cacao nibs. That's my version of cereal. Alas, I washed it down with a Coke Zero because I needed a high-voltage jump start for the deads.

Forgive me my diet sin!

Then it was off to a local LA Fitness around 10am. It's right beside where the Phillies have spring training, and inside it's big, but old and wearing down. It is no Fit Athletic or Powerhouse, that's for sure.

The weight room was busy around the squat racks with one bodybuilder doing curls, another squatting, and an athlete doing impressive front-loaded barbell bulgarian split squats. Then there were a bunch of ignorant kids doing squats with poor form in the Smith Machine and jibber-jabbering.

One kid stuck out like a sore thumb. He looked, and acted like, Napolean Dynamite's obese, stupider cousin. His shirt was ripped 6 inches under each armpit, he was toothless (in spots), and he wore ankle weights above his black shoes, making it seem like he was wearing moon boots (an obvious oddity for a Florida). He wouldn't stop talking either. He just walked up to people and started a conversation like they were old friends.

After my third set of deadlifts he looked at me and said, "Hey boss man, do you know if they have a deadlifting machine here?"

Bewildered, I shook my head. "No, sorry," I said. It took me a minute to regain my focus, but the workout went well.

1A) Deadlift
1B) High Box Jump

2) Snatch Grip Deadlift

3B) OH Squat

4) Barbell Curl Challenge - 45lb bar x 31 reps <= Good times

5) Stationary bike sprint challenge...this bike inflated calories burned, so I can't count it as official, but I used Level 20 and it said 35 calories burned in a minute. I dunno about that...

Today's Kickbutt Mindset Tip:
Build others UP because it will only make you more successful. If you don't have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don't. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.

And here's some help I gave to a friend...

I am not a psychologist, a psychiatrist, or any other type of doctor. I did not stay at a Holiday Inn last night (haha). But I have a friend going through some tough times. He's depressed. And yes, he's under a physician's care, but I still had some suggestions for him. Here's his daily Mood Improvement Checklist that will help every TT reader:

1) One Minute Meditation (6 breaths, 4-second inhale, 6-second exhale)
2) Read one page from The Art of Living (Epictetus translated by Sharon LaBelle)
3) Walk outside in the sunshine for 20 minutes
4) Hug and kiss your wife and tell her you love her
5) Write in your ETR gratitude journal - takes just 5 minutes a day
6) Hug and kiss your kids and take a photo of them or with them every day
7) Reach out to a different friend every day. That are many folks that love you and care about you. Stay connected. Find a way to help them, too, and you will find yourself getting stronger.

He immediately replied, "Awesome, thanks!"

The checklist is already working.

Stay strong,

Craig Ballantyne, CTT

Thursday, February 26, 2015

#1 butt exercise to avoid

Ol' Bally the Dog, my crazy Canadian chocolate lab, enjoys sniffing butts. He makes no apologiez. That's what dogs do. I, on the other hand, prefer just to look at them. I'm a bit of a butt expert. Show me a nice butt and I can accurately predict that person's workout routine. And if you show me a flat butt, or one that squishes out sideways or droops down instead of curving back nicely, and I can also tell you what type of exercise that person does each day (it's obviously the wrong kind!).
In the case of the droopy drawers and squished sideways butt, there's always one exercise culprit to blame. It's one move that you'll want to avoid or at least kick-to-the-curb from your program because it's not going to help you get a better butt. And Bally the Dog says it won't make you smell any better, either. ;)
Unfortunately this one type of ineffective exercise is quite popular amongst the "wanting to get a better lower body crowd". I guess that's why so many people end up frustrated with their gym memberships…because that exercise they are doing just isn't working.
This exercise can also cause "dead butt syndrome", according to This refers to gluteus medius tendinosis, which is an inflammation of the tendons in your rear.
This one exercise also causes "dumb-butt syndrome", according to Runner's World magazine. This happens when that one bad exercise leads to weak hips, an unstable pelvis, and ultimately serious knee injuries. It occurs all the time in people that do this one exercise, according to Dan Bannink, a physical therapist in Michigan.
There's also "flat butt syndrome", according to Las Vegas trainer, Peter Pinto. He says you'll want to avoid that one useless exercise because it causes your butt to wither away, "allowing for saggy butt cheeks and flat butt syndrome."
So what is this one exercise to avoid?
Machine cardio. Stairmasters, elliptical machines, treadmills, and even spinning all lead to flat, dumb, dead butts.
And what's the solution to overcoming a dumb, dead, flat butt?
My Turbulence Training programs, of course. I know what works. I've been building better butts, including my own, for over a dozen years. I believe a beautiful butt is a work of art. So let me help you sculpt one.
Trainers like Jillian Michaels, Peter Pinto, and myself know that 1-leg resistance training exercises are the best way to build a better butt. Single-leg exercises are best "because they target so many muscles at the same time — glutes, hamstrings, quads, and calves," says Jillian, allowing you to sculpt your muscles while burning a LOT of calories at the same time.
Just one set of a single-leg exercise will do more good for your behind than 45 minutes on any cardio machine.
So save yourself time, money, and sagginess, and just say NO to cardio if you want a better butt. The answer to putting curves in all the right spots – so that you show off your 'best asset' in your skinny jeans – is to use this Turbulence Training program built specifically for giving you a better butt. But hurry, the celebration sales price more than doubles at midnight tonight.
Get the Best Butt Building TT Workout <= $7 sale ends tonight
Just say NO to an embarrassing flat, saggy butt that you have to hide under baggy jeans or sweat pants, and finally get a custom-made butt with curves in all the right spots – that fits perfectly into stylish skirts, sexy swimwear (bikinis and speedos!) and your favorite 'going-out-on-the-weekend' pants.
You work hard. You eat right. And you deserve results.
Here's your chance to get the body and the butt you want.
Build a Better Butt Right Now <= price DOUBLES tonight
Looking forward to your results,
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - When life hands you lemons...
...make fat-burning lemonade.

When life brings you discomfort, mental or physical, do not waste your energy trying to repel it. Instead, embrace it. Channel it. Use it to fuel your efforts to persevere through it. Breathe it in, work it out. Do not fight against it, but instead flow with it. That is how you will get through it.
I believe in you. You can - and WILL - do it.
And when life hands you a flat butt, build a better booty with my help.

Shoulders and Streaking in Florida

Had a great experimental workout today, putting together some new ideas for the May TT workout of the month.

1A) KB Snatch
1B) Yoga Stretches

2A) KB 1-Arm Standing Overhead Press
2B) Slam Ball

100 rep circuit
3A) Slam Ball - 20 reps
3B) Total Body Extension - 60 reps
3C) Pushups - 20 resp

Streaking Update

1) Write 3000 words per day

Morning writing: Finished George Washington section...but went down rabbit hole on Thomas Jefferson research. Also worked on more Stephen King stuff, and finished 1100 words on Mother Teresa yesterday. I might need to draw a line in the sand as to the number of profiles I'm going to do.

Lots of calls this afternoon with my team, including one with Nick Papple, CTT, my assistant editor. We'll be sharing our thoughts about On Writing.

2) No Post Dinner Binge Eating

Moderate brunch and big dinner yesterday. Joel's chef, Chef Gui, prepared flank steak with chimmichuri sauce, black radiches (I did not know these existed), sweet potatoes, and swiss chard. Fantastic meal. I'll have leftovers of that tonight. On Friday we meet with Chef Gui to prepare the marketing plan for his new cookbook. It's going to be a big ETR project this year.

3) 1 Drink Maximum

Back on track.

4) No Outbursts or Snarkiness

Surrounded by amazing people at Joel's home in Florida. It's been a fantastic week. We have a 40th birthday party for his brother-in-law on Saturday, and then Joel and I are going to Miami for a Heat game on Monday. Life is pretty darn amazing, so no snarkiness is slipping in.

5) Healthy Gut Days

Everything is going great. In a good rhythm. Had some caffeine today, and started adding back in some foods to my diet that were previously considered "food sensitivities". These included almonds and stevia.

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

Always look for the slight edge,

Craig Ballantyne, CTT

Wednesday, February 25, 2015

The Fat Greasy Enemy is back

Uh-oh, the pharmaceutical has brought back their greasy enemy of fat, Alli. Now Alli is not what you might expect. You might be thinking "he" is a big, fat, greasy underground mobster, but he's not. Instead, he's a diet drug that makes you poop your pants.
I'm serious!
Alli is also known as Orlistat. Common side effects include, "inability to control bowel movements; oily discharge; oily or fatty stools; oily spotting". Ugh. And here's an FDA warning on Orlistat, "Contact your healthcare professional if you develop itching, yellow eyes or skin, dark urine, loss of appetite, or light-colored stools. These may be signs of liver injury."
NO Thanks!
This the WRONG approach to weight loss. Orlistat makes fat the demon, but fat is good for fat loss. When you eat the right fats (from the 7 foods listed below), you'll boost your all-natural fat burning hormones and calorie burning potential. Fats also keep you full longer. Just eating some avocado cuts your calorie intake by 20-40% at your next meal. You need fats to be healthy and to lose fat. That's a fact.
"When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with fat-burning, healthy, fatty foods, you'll be well on your way to a flatter belly," says nutritionist Joel Marion.
Here's Joel's top 7 fatty foods for fat loss:
Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds), Avocado, Olive Oil, Fatty Fish (for example, mackerel, tuna, salmon, and trout), and Coconut Oil.
I'm down at Joel's house in Florida this week (escaping the Cold of Canadia), and this morning I had my unique breakfast bowl of: Walnuts, Coconut Oil, Pecan Butter, Cacao Nibs, and a banana. It was delicious, kept me full for 6 hours, and gave me all day energy.
Coconut oil is a prime source of medium-chain triglycerides (MCTs), well known for their appetite regulation, energy, and immune benefits.
But there's one fat not on the list that is Joel's #1 fat for a flat belly, which stands head and shoulders above all of the previously mentioned fats in its ability to slim your waist and burn belly fat. My mom just started using this and said it helps her stay full between meals (while she's busy burning calories dogsitting ol' Bally the Dog).
Take Joel's advice and get this #1 belly-fat-burning fat daily
And just say no to drugs and oily underwear,
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Ask the big question...
..."What do you really want to achieve in life?"
Then think, "Are the people I'm spending time with helping me achieve this?"
... "The key is to keep company only with people who uplift you, whose presence calls forth your best," said Epictetus
... So become the person you need to be to achieve what you want to achieve. Most people want you to remain in your/their comfort zone. They resist and hate change. They believe they are stuck and want you to remain stuck with them. You must not harbor any bitterness or resentment against those that try to hold you back. They know not what they do.
Stay strong and never give up on what is important to you...even if that means a big step out of your comfort zone. Stay strong and keep on pushing on

Meathead Summit

Back down to the garage today. Upper body meathead training. It doesn't get any better than this, does it. Garage door open, cool Florida morning turning to humid, powerblocks, chest pump, and meathead 1-arm rows to finish it all off, almost seeing stars as I trained to near absolute failure.

Workout went like this:

1A) DB Press - 4x6
1B) KB CSR - 4x10

2A) DB Incline - 4x12
2B) DB Shrug - 4x12

3) DB 1-Arm Row - 3x15ish

Go Hard, Get Lean...just like this

Earlier today I was working on TT Summit details...we are only 3 months away. Are you ready? It's my 40th birthday party, and you get all the presents and my new Slight Edge System.

'NO-equipment? NO problem. Try this free bodyweight workout. It's fun, fast, and free :) -'

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

Maximally inspired,

Craig Ballantyne, CTT

PS - Don't let the negative people or environments keep you down. There are many more good, positive people out there who want to support you. Take action, live by example, and attract them into your life. Help others, and you will be helped yourself. Just Act. Just Ask. Just Solve Problems. Just Ask for Help. Just Admit When You Are Wrong. Just Connect. Just Grow. Just do it and stop finding reasons to postpone it.

Tuesday, February 24, 2015

Monday Mooty Workout and Drinking Streak

Flew to Tampa and drove to the gulf coast on Sunday, then I squatted on Monday. That's left me with total body fatigue, tired arms, sore legs, and a tired mooty. Yes, a tired mooty.

Monday's Mooty Mash-Up workout went like this (done at the Clearwater LA Fitness, right beside the Phillies spring training diamond):

1A) Squats
1B) High Box Jumps (good to see I still have decent springs)

2A) Good Mornings
2B) One set of squats to failure with 135 pounds (wussed out at 21 reps)

3A) DB Reverse Lunges
3B) Stretches

That was enough.

Followed up with a visit to Whole Foods. I love that place. I bought a few Epic protein bars, lots of packets of nut butter (pecan, walnut, and coconut butter), some walnuts, supplements, and water.

Don't miss this:
Check out my 12 Rules to Live By interview with my good friend Jason Ferruggia

And now for a...

Streaking Update
It seems I'm 4/5 again. But I think I learned my final lesson. I don't expect to ruin the alcohol streak again. I'm going to get it right this time. I am going to stay strong through the finish.

Here's my update covering my travels from Toronto to New York, a five hour delay in JFK on Sunday, and my first 48 hours down here in Florida...

1) Write 3000 words per day

Today was a HUGE success in overcoming some 'bad' good habits. That's right, you can have good habits that are bad. For example, I have compulsions to post on TTM, Twitter, and other sites too early in the morning. But today I held off and did almost 3 hours of work before I gave in to posting my morning motivational content to all sites.

I pushed some of my routines (like daily document reading) back later...thanks to comments Matt Smith made many months ago...I'm slowly overcoming the compulsion to do non-urgent things in the AM.

This allowed me to edit 30 pages of my book today and write another section on Stephen King's routine.

I'm finally reading his book "On Writing"...and I'm slightly embarrassed that it took me this long to get to it...I delayed because I thought it was a textbook-like 'manual'. It's not. It's his unofficial autobiography and is very entertaining and informative. I just read how his story of Carrie came together...fascinating...and to think that he almost threw it out!

PS - I also invented the word "mooty" ... it will be a feature of Wednesday's TT email.

2) No Post Dinner Binge Eating

I've been staying on track and even eating less at dinner. On Friday night at Peter Luger's steakhouse I took home a doggy-bag of steak and bacon that I didn't feel like eating. That was a big victory in reigning back the unnecessary 'going to bed stuffed' feeling. Plus it made for a great breakfast.

3) 1 Drink Maximum

One celebration drinking session (of 2.5 drinks) stopped my streak here. I learned a valuable lesson. Nearly blew streak #2. So this bad habit will stop and I will finish the remainder of the contest on point. I promise.

4) No Outbursts or Snarkiness

On Sunday morning my flight was scheduled for 8am. My car was scheduled to pick me up at the hotel at 5:45am. The weather was miserable, so I double checked the status of the flight.

On time, said Delta's website.

At 5:40am I received a text. Flight cancelled. (Insert sad Wah-wah-waaahhhhh sound).

It didn't really bother me because I had planned to read and work at the airport anyways. This just meant more reading and working would be done. The time went by quickly. I had a nice smooth flight to Tampa and drive to Joel's house, arriving in time to soak in the hot tub and catch up over dinner.

Monday morning was a great workout at a local LA Fitness and I had patience waiting for the squat rack. Monday night was a great steak and bacon dinner courtesy of @chefgui

Today has been a breakthrough writing day plus I managed a walk and a swim before a late breakfast.

It's hard to be snarky when this is your life!

5) Healthy Gut Days

Everything is going great.

This comes as a surprise to me, but I think my digestive system performs better on a high-protein diet. I can't say for certain yet, but I've been eating more meat than usual and everything is feeling and working great.

While this is bad news for hippies that want everyone to decrease meat intake, it's good news for Chipotle,, The Edge steakhouse in Denver, and Peter Luger's.

Today's Kickbutt Mindset Tip:
You can change. It's up to you. Your future. Your choice. You must be willing to go after it. You must be willing to do the work and follow in the footsteps of those that have led before you on the path to success.

Keep on experimenting every day to find what works best for you,

Craig Ballantyne, CTT

PS - Get a better booty...

...or mooty here:

Number one exercise for a better booty or mooty

If I had to choose just one exercise for getting a nice butt, I would, of course, CHEAT, and choose three exercises – one for beginners, one for intermediates, and one for advanced body sculpting. And yes, these answers are the same for men and women. After all, it's really important for guys to have a great butt, too. If you want to hit a golf ball farther, be an NFL running back, dunk a basketball, or catch a lady's eye, you need strong, curvy glutes.
My butt proves the power of the "Mooty" (man booty). Back in 1999 when I was still in college, I was working as a part-time personal trainer and Strength Coach.
"Craig, you have a nice butt," one of the female trainers said to me one day. Nice butt? Up until that point in my life, I naively assumed that girls only looked at my pecs, abs, and biceps. I had no idea they were checking out my butt, too.
"It must be all those lunges you do," she added. I nodded. And I agree. Even better than the squat or deadlift, nothing is going to be better for your butt than lunges. That's the #1 ADVANCED exercise for a better butt.
But if you're not advanced, or if lunges hurt your knees, where does that leave you?
For beginners, the best butt exercise is the 1-Leg Hip Extension. It's a no-equipment bodyweight move that is done lying on the floor to isolate your butt muscle. It looks easy, but works great. It even helps advanced guys and gals chisel out the final details of a beautiful butt. Don't ignore this move, even if you are a personal trainer or fitness model.
At the intermediate level, the best exercise for building a better butt is a tie…(wow, I'm really cheating and listing 4 exercises as the best butt exercise). The tie goes to Step-Ups and Split Squats. Both exercises are easier than lunges because they require less balance and both are less likely to cause trouble for your knees (if you have past injuries).
But here's the bottom line (pun intended):
It doesn't matter what fitness level you are at. I have the perfect "Booty" (or Mooty) program for you. And I'm practically giving it away – along with a BONUS 4-week bodyweight cardio workout program that will help lose both pounds and inches - without cardio.
So if you want to get a hot, sexy, curvy body, one that turns the heads of every man or woman that walks by you, then here's what you need to do:

Get all of my best Booty workouts here – plus your free bonus bodyweight workout

These easy, athletic movements will give you a strong and beautiful body. If you want a better butt for sports, consider it done. If you want a better looking butt to fit in your jeans, this is exactly what you need.
But hurry, it's only on sale for a few days at the lowest price of any of my programs. (You can use the money you save to buy a new pair of jeans that make your new butt look even point in hiding your new booty behind a baggy pair of pants.)

And no, these workouts don't involve any silly machines like the "butt blaster" and no the exercises won't make you big and bulky – only better booty'd. Smiling face (black and white)

Get your best Booty workout here – plus your free bodyweight cardio bonus

Enjoy your new better booty body baby,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Powerful quote for you...

"Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same." – Marianne Williamson

Best Drink for Fat Loss

There's one drink used by all the top fat loss experts we trust. It's so good and gives you so much fat-burning energy that it's helped me give up caffeine for weeks. Plus, it tastes great with a natural hint of sweetness AND is more filling than plain old water.

But it's not an "energy drink" packed with sugar, caffeine, and who-knows-what-other-dangerous-ingredients. It won't give you anxiety, jitters, or insomnia. Instead, this amazing fat-burning drink is ultra-low in calories - and has NO artificial sweeteners. Plus, it has 4 secret ingredients that will put your fat burning levels into OVERDRIVE and you'll be getting the antioxidant equivalent of 12 servings of fruits and veggies.

It's easy to travel with too, and is the best drink for preventing the colds and other airborne illnesses that you usually get from being on airplanes.

That's why I recommend that each morning, before you do your daily workout, you should take 30 seconds and prepare a Daily Energy drink!

Get the #1 drink for fat loss here

If you don't have Daily Energy in your routine, you're missing out on your maximum weight loss potential. Click the link below to get an amazing deal on your 1-month supply. But hurry, you'll never get this good of a deal again.

Click here to get the #1 drink for fat loss and Daily Energy

Drink up for health and energy,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Use your struggles to get stronger.  Persevere through the hard times knowing they will be over soon. You WILL get through them and come out stronger on the other side. Believe in yourself and stay strong. Never give up on what is important to you.

Saturday, February 21, 2015

Steak and bacon at peter lugers

Steak and bacon and broccoli at Peter Luger's last night in Great Neck, NY, with Bedros Keuilian, found of Fitness Business Summit ... today, speaking at Martial Arts Business Summit on Long Island... and tomorrow, flying to resting up my arms today. smile emoticon - Bodyweight squats only, today, with Missi Holt!
Turbulence Training's photo.
Turbulence Training's photo.

Thursday, February 19, 2015

Stressful week into a New York weekend

Alright, it's been a stressful, different week in my life.

I made some big changes in my business, traveled to Toronto, had late night meetings and early morning breakfasts, slept poorly (at the amazing Shangri-La hotel in Toronto), interviewed Mark Ford (, did 6 other phone calls, created the CTT call of the month, wrote essays and TT emails, texted dozens of times with my depressed friend, went and saw my amazing chiropracter (Dr. Michael Sommers), coached my team members, and prepared my presentation for this weekend's Martial Arts Business Summit in Long Island, NY.

Not a bad week.

Oh, and I cleaned my dog's ear because it was stanky dirty.

Tomorrow I fly to NYC (so I'm resting my arms today, , haha). I present on Saturday morning and then we do a 1-day Mastermind for the rest of the day.

Streaking Update

1) Write 3000 words per day

Between the book and the TT emails, I'm hitting the 3000 words. It really has been an amazingly productive year since I started this. More important, I've figured out the introduction to the book. It was a real struggle. Here's an excerpt article (although it's not the intro): 

2) No Post Dinner Binge Eating

I've been winning victories, and now I'm even more committed thanks to Shawn Stephens, CTT, who shared this:

"I had one of those days yesterday. 5:30 am until 7:30 pm. I normally go home middle of the day because I am so close but with all this frigid weather I had to be there because my toilet wasn't in the sewer lines! They even had the toilet taken out at one time! It is not working last I checked still. They dumped something down to melt the ice but said it would be anywhere from 1 hour up to 2 days. We just had another night with -20 wind chill though so I am not thinking it wanted to thaw yet! I was exhausted at the end of the day and almost caved on my nutrition. I didn't get my normal mid day prep done because I was at the studio. I resisted the urge to walk next door (Historic restaurant and bar 1 block from my house) and I ate left over chicken and veggies instead. A huge victory for me on my personal transformation!"

Awesome, Shawn!

3) 1 Drink Maximum

Right on track. Tonight I will have one in celebration of getting one big stressful thing out of my life last night. Off to the Pravda vodka bar for a Black Russian and some gravlax.

4) No Outbursts or Snarkiness

Despite the stress, I've avoided raising my voice. That said, I must admit, I've avoided answering a certain person's phone calls. It's not worth it.

5) Healthy Gut Days

It's always so much better when I'm home in Canada. It's going to be tested this weekend as I have a couple of flights. Flights don't help it. So...we shall see how it goes. And to make it an even more exciting adventure, Bedros Keuilian and I are going to the legendary Peter Luger's steakhouse.

Stay vulnerable and accept help,

Craig Ballantyne, CTT

Monday, February 16, 2015

You vs Carbs

I've just learned something really embarrassing about myself. I am defenseless against sugar. If I start eating some, I can't stop. It's embarrassing. If you've ever eaten too many sweets at one sitting, or too many carbs at any meal, then this will help. But there are worse carbs.
At the link below, my good friend and top nutrition expert Joel Marion is going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer's.
==> NEVER eat this carb (literally, never)
As you know, Joel is one of my best friends, and I visit him all the time (I'll be heading there on Feb 23rd to escape this brutal Canadian cold). The great thing is that Joel helps me avoid sugar because his house is filled with high-protein, natural foods, and each night I sit down to an amazing NO-sugar dinner with his awesome family. Thanks for everything, Joel!
If you don't have social support helping you, then at least go here to learn how you can beat the sugar demons:

Looking out for your health (and mine, too!)

Stay strong and keep on pushing on,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - That struggle you have...with anything in life?
It won't go away on its own.
It sucks, I know. I've had a very stressful week. One of my best friends is battling anxiety and depression, another friend is in divorce court, and a family member is in poor health.
This week has really put my problems in perspective. I know how hard they are fighting, and it's inspired me to push on, stay strong, and going on - no matter what obstacles get thrown in my way.
It won't be fun or easy to fix these issues, but I will never give up, and I know neither will you, no matter what is in your way.
Stay strong. Have the difficult conversations. And make the right decisions.
Bad habits must be attacked head-on. Do NOT procrastinate. Just do it. Take ACTION. Make the Right Decisions, Right Now, for your Right Life

At Home Grateful for a Hard Workout

Today's been a crazy day, even though it is an official holiday. I haven't been stressed like this for a long time. I really didn't expect this weekend to turn out like this.

I wrote about it here:

And then I got lazy. Not wanting to deal with the stress of going to the gym on a holiday, or getting out of my car in the brutal cold, I stayed at home and tried to train just as hard with powerblocks and kettlebells. The good news is that I did it. It was a great session.

1A) Powerblock Split Squats - 4x8
1B) Box Jump - 3x3

2A) KB Swing - 70lbs x 6 sets x 20 reps
2B) More Box Jump - 3x3 (did these in between every other set)

3A) Powerblock Shrug - 4x20
3B) Yoga Stretches

Great feedback on this new Go Hard & Get Lean workout:

"Go Hard Get Lean is quickly becoming one of all time TT favorites. Starting to see an increase in upper size. However upper body strength needs improvement too. Good job on this workout Craig." - Blake L.

And another member said:

"Finished week 1 of TT Go Hard and Lean...Tough little program here. I'm a really big fan of how it's set up. The first three days start with the mid rep range(6-8) big lifts and are followed by dropsets, higher rep supersets and circuits that get really your heart moving. All done within 40 minutes, including the warmup. The 9 minute ab circuit on day 3 is just brutal. The last workout is a fun but tough challenge/rep day. I had a crazy pump after doing this one." - Mike L.

Today's Kickbutt Mindset Tip:
Step up. Take action. Have the difficult conversations. ==> Pay the price. Earn the prize.

Be grateful...I know I am for the life I lead, even though things are more stressful than usual this week due to travel, some business issues, and some other friends that are behaving poorly.

Time to follow my own advice,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Put Your Problems in Perspective

My problems (which are small and few) were put into that correct perspective today. One of my good friends from college called me early this morning. He is very depressed, anxious, suicidal...he's getting professional help but he is very stressed with his job, his new baby, his unwell young son, and his past addictions, and he's off on work leave...

I've written about him before here (he was up then, he's back down now)


It's a reminder to
- Reach out
- Be vulnerable
- Ask for help
- Stay strong
- Get Support
- Focus on the positive
- Never stop looking for answers

And to be grateful...I know I am for the life I lead, even though things are more stressful than usual this week due to travel, some business issues, and some other friends that are behaving poorly.

Time to follow my own advice.

Streaking Update

1) Write 3000 words per day

Writing has been good, but it's not been on the projects that I want it to be...I've had important emergencies come up. Work communication got sloppy, we lost our focus. Now it's time to get back on track, although this means stepping back and falling behind on pet projects.

2) No Post Dinner Binge Eating

I've been doing great, and the last three nights I've slept much better.

3) 1 Drink Maximum

Right on track.

4) No Outbursts or Snarkiness

Hard to be snarky when conversations are this serious. For a holiday Monday, it's already been a wild ride. Not sure how I would have handled this a year ago...I know everyone is better off because of this streak.

5) Healthy Gut Days

This is a bright spot. It's great to have your health. I know what it's like to be anxious and to have bad gut health. One leads to another for me. That's why I meditate, eat healthy, exercise, and write personal info like this to share with you!

Stay vulnerable and accept help,

Craig Ballantyne, CTT

Saturday, February 14, 2015

20 minute jump rope circuit

Happy Ballantyne's Day. I have a very interesting 10+10 circuit workout to share with you. This one last 19 minutes and 50 seconds. It was a great challenge to start a snowy Saturday morning.

Each exercise was meant to be about a minute long, and I knew how many reps I could do in a I didn't time things...but as you can see, I was right on track for total training time. It's essentially 1000 reps of jump rope, broken down into 10 sets, alternating with 10 other exercises.

1) Jump Rope - 100 reps
2) Squats - 60 reps
3) Jump Rope - 100 reps
4) Pushups - 35 reps
5) Jump Rope - 100 reps
6) Jumping Jacks - 60 reps
7) Jump Rope - 100 reps
8) TBX - 60 reps
9) Jump Rope - 100 reps
10) KB Swings - 30 reps
11) Jump Rope - 100 reps
12) Burpee - 15 reps
13) Jump Rope - 100 reps
14) Ab Wheel - 30 reps
15) Jump Rope - 100 reps
16) KB Swings + Burpees - 25 reps + 5 reps
17) Jump Rope - 100 reps
18) Jumping Jacks - 60 reps
19) Jump Rope - 100 reps
20) Prisoner Squat Jump + Pushups - 15 reps each

The parts of the circuit that winded me and nearly left me seeing stars were after pushups, burpees, and TBX's.

Of course, the Big News is this:

Today's Kickbutt Mindset Tips:
Success begins and ends with your personal responsibility. Success lives & dies with you and your ability to take action. Take action today.

If you aren't living YOUR life, and you are living at someone else's expectations, STOP. This is your only life. Live it wisely.

Now go have a great day,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - My favorite quote for you...

"People will forget what you said, people will forget what you did, but people will never forget how you made them feel" – Maya Angelou

Hot new workout videos for Ballantyne's Day

C'mon Craig, when are you going to give us a nice Ballantyne's day gift of new videos?

That's the BIG question from the tens of thousands of happy readers from all over the world. Since 2013 over 77,583 men and women have used our original bodyweight videos to lose weight, get back in shape, and overcome every single excuse for getting fit. You love that you can roll out of bed and do a short, fat-burning burst workout in the comfort of your own home, or while in a hotel room, or while in your casual clothes at the park while watching your kids.


You've done all those workouts dozens of times. And while you're still hooked on them, you've demanded more. Well, here's my Ballantyne's Day gift to YOU!

Click here for your brand new follow-along NO-equipment workouts!
Get started changing your body with the hottest new videos in the world (YES, even hotter than that new 50 Shades of Boring Old Grey video!). Our new videos are RED HOT, as you can see by Marie's tank top, and as you'll feel once you try them out. This is the video you need to watch this weekend – it will change your body and your life – all in the comfort of your own home.

So if you want to break free from your stubborn belly fat, these amazing short burst, fat-burning workouts will set you free from boring cardio and weight loss plateaus forever.

You'll save time and money because now you can exercise at home with NO need for any equipment or gym memberships at all.

Listen, if you struggled in the past, it wasn't your fault. You just didn't have workout videos this good, this fast, this fun, or this high-energy.

This time will be different. You finally have everything you need for success and ALL of the obstacles in your way have been totally eliminated. We'll show you EXACTLY what to do for every exercise and every day in this new program. You'll follow along with Missi and Marie, doing every repetition with my coaching. And best of all, you'll have fun, laugh, and burn the fat in the comfort of your own home without any equipment at all.
Click here for your brand new follow-along NO-equipment workouts!
But hurry, the Ballantyne's Day Celebration Release Sale won't last for long.

Get our red-hot new videos right now and start losing weight right now.

Time to get hot with Marie and Craig,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Friday, February 13, 2015

25 Shades of Craig?

Saturday is going to be the BEST day of the year. Here's why...

First of all, it's everyone's favorite holiday, Ballantyne's Day. Second, we're going on a date. But it's only going to take 10 minutes, and we can do it anywhere in the comfort of your home, and you can wear your PJ's, your workout clothes, or even your jeans. Just be ready to get your heart pumpin'.

Whoa. Now I know this is starting to sound like a chapter from 50 Shades of Grey, but hear me out, because it's more like 25 Shades of Craig.

Tomorrow is the BIGGEST and BEST day of the year for you and I because it's the day we release our brand-new follow-along workout videos. You demanded more videos and we are delivering. You'll get a new workout every day for the next 5 weeks that will show you EXACTLY what to do in 4-minute, 8-minute, and 10-minute sessions.

And just wait until you see the quality of these videos. We filmed them in an NBC TV studio in Denver.These look even better than what you see in the late-night infomercial programs. And I promise you that I'm bringing the energy and fat-burning to these videos like NOTHING you have ever seen before.

You're going to be amazed, and I know you're not easily impressed, but trust just might be the best Ballantyne's Day gift you get this weekend.


  • Save me 10 minutes of your busy day.
  • Watch your email for the big news tomorrow.
  • And then get ready to join me in the hottest new heart-pumping calorie-burning NO-equipment workouts in the world.
10-Minutes of the new TT will put 50 Shades of Grey to shame. ;)

Get ready for the best day of the year,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Hmmm...

...that gives me a strange idea...

A 50 Shades of Grey workout?

Let me think about that over the weekend and I'll see what I can come up with.

Stay tuned for it, and for access to all of your amazing new bodyweight workouts tomorrow.

Have a great night.

Talk soon!

Wednesday, February 11, 2015

Sleepy Arms and Strong Squat

Simply awesome workout today even though I slept poorly last night. I woke up just after 1am with both arms 'asleep' from being in the face down, arms overhead position. I awkwardly had to rub my hands together to get feeling to come back to them. They felt like noodles with pins and needles!

That always scares me a little. I had an old college roommate that once slept 13 hours with his one arm pinned overhead. Yes, he was quite intoxicated the night before. It left him with a 'frozen shoulder' for weeks.

Anyways, after my morning writing, meditation, and dog walk, I had just the right amount of caffeine and food before my workout. It went like this:

1A) Squat
1B) Box Jump

225 Squat Max Reps - 13 deep reps, good stuff

2) Good Mornings (paired with upper body stretches)

3) Barbell Lunges (paired with lower body stretches)

1-minute stationary bike interval test - Level 19 = 27 calories burned, a new personal best (it's dependent on the bike ... hard to transfer between gyms or equipment brands)

Great times. Should have a solid sleep tonight.

Big news for fans of Jay Ferruggia.
He interviewed me for his Renegade podcast yesterday. It's part 1. We'll do a follow up at Fitness Business Summit in March. I don't know when it goes out, so until then, please listen to this. It's one of my top 3 interviews ever, this time I interview Todd Durkin about what's he bringing to the 2015 TT Summit in June

I'm also 99% sure that Jay will be back at the TT Summit.

Today's Kickbutt Mindset Tips:
Yes, there will be obstacles. No, it won't be easy. But the path to success IS simple.

We've seen it done before, all around us, by people of all shapes and sizes, ages and abilities. We all know someone, just like us, heck, even worse off than us with more obstacles in their way, with less support, surrounded by more negativity, who was somehow still able to rise up and beat everything in their way, to succeed, and to reach their big goals and dreams. If they could do it, so can we, so can you, so can I.

Let's start now. Let's lay it all on the line. Let's go for it - together. You can – and WILL – succeed. I believe in you.

So no matter where you are starting from … "Never forget, within every obstacle is an opportunity to improve our condition." – Zen proverb

Push on,

Craig Ballantyne, CTT

Tuesday, February 10, 2015

Snarkless Streak is Over

I blew it.

A streak is over.

There was still a victory within...but it's time to start all over again.

Streaking Update

It all started with Bally the Dog vs. The Snowmobilers...more below...

1) Write 3000 words per day

Lots of writing today, but not enough on the book. That said I had a few breakthroughs in different areas of TT, ETR, and personal development. Just wish I had the same breakthrough in the book area. Today's lack of progress on the book sets me back, but I still hit 3500 words.

2) No Post Dinner Binge Eating

Doing great here. Dinner was a little smaller than normal last night, but I had some carrots instead of sweet-tooth temptations.

3) 1 Drink Maximum

Too busy for relaxation cocktail hour...maybe Friday when things wind down.

4) No Outbursts or Snarkiness

And here's where it went off the rails.

Monday night was weird. I was visiting Bally the Dog and his Grandma on the farm. After dinner, she let him outside to bark at the snowmobilers that were driving beside the house.

He had a good time, making noise for about 15 minutes before trotting back in and settling down on his little mat beside Grandma as they watched TV.

And then, as I mentioned, it got weird. He started sneezing over and over and over again. He sneezed about 20 times. He wouldn't stop licking his lips.

He refused to answer Grandma's questions about what was wrong with him. I said I didn't know. Then I got snarky, saying "I'm not a vet and the dog is not going to answer you."

For some reason I've always had a short fuse when people tell me, "I think there's something wrong with your dog." It's irrational. I can't control (most) of what happens to my dog. If there's something wrong with him, then hey, there's something wrong with him.

But I used to get really snarky. Last night I got only mildly snarky, but it was enough to put me off my streak.

On the bright side, I had much more patience BEFORE the outburst happened. In the past, I would have been rude within 10 seconds. This time it took me 5 minutes of listening to "What's wrong with you?" before I 'blew my top'. Oh well, back to the world of continued improvement every day.

As for Bally, we let him back outside. He ran around, barked some more, and then I let him back in. That fixed him.

So…the next time you start sneezing uncontrollably…just go outside and start barking. That appears to be the cure.

5) Healthy Gut Days

The GI system is doing well. I've been enjoying some Paleo Bread since I got back to Canada. And porkchops. Tonight I might combine the two for a quick meal of leftovers.

Getting back on track,

Craig Ballantyne, CTT

Monday, February 09, 2015

Monday Morning Meathead Found in the Garage

Garage gym Monday morning Meathead workout time. Doesn't get much better than this. No waiting at the bench press in a crowded gym.

Today's training:

1A) DB Press
1B) Band Pull Apart
1C) DB Rear Delt Raise

2A) Handstand Pushup

3A) Crow Post
3B) Farmer Walk

4A) DB Neutral-Grip Incline Press
4B) Yoga Stretches, lower body

Good times.

Streaking Update

This weekend went great. Sunday was a near perfect day for diet and writing and reading. Today started off on the right foot as well, with 2500 words written before the morning dog walk.

Unfortunately, the UPS delivery guy got stuck in my laneway 10 minutes to call a tow-truck, but it shouldn't get in the way of my work and training.

1) Write 3000 words per day

One thing I recognized as I've continued to write my book is that I can't be wishy washy. It's my way or the highway. This is how you have the perfect day. It demands the Perfect Start. if you don't start perfectly, you'll fail, feel guilty, get nowhere. I've spent a lot of time reading bios and researching people's daily routines to get the support for my argument.

The answer to important questions about my work are:

What do I stand for? => Working first thing in the morning on your #1 priority, just like the greatest authors, composers, and thinkers of history.....

What big problem is the book solving? => Showing people how to unlock their potential by not shying away from a "monk-like magic morning" and embracing it, the way Ryan Holiday recommends embracing the obstacle that is in the way as the way (in his book, The Obstacle is the Way, based on writings by Marcus Aurelius)....

Why is the book the best at solving these problems? => Because based on research and anecdotes, the proof is in the Perfect Day formula. With rare exception, the world's greatest leaders, creators, and business builders followed these principles. It's our way or get stuck-in-the-mud-off-the-highway.

2) No Post Dinner Binge Eating

Perfect meals all weekend. Chicken on Friday, steak on Saturday, fish on Sunday, plus lots of Paleo-bread nut butter sandwiches for breakfast.

3) 1 Drink Maximum

1 max adhered to...doing well with this...and sleeping like a champ (8.5 hours last night!) because of it.

4) No Outbursts or Snarkiness

Easy weekend to do this. Good family time, and I did my errands early in the mornings when fewer people were at the gym or in stores. That meant no line-ups and no waiting around.

5) Healthy Gut Days

Feeling great. Right on track. Ten more days of the perfect schedule here at home before a weekend work trip to New York where I'm speaking at a seminar. That will throw my sleeping schedule off a bit, but diet will be easy to follow. Then it's off for 10 days in Florida at Joel's house.

Time to take advantage of consistency while being at home.

Today's Kickbutt Mindset Tips:
Every time you lose, you win. You learn what temptations and obstacles you must avoid. You discover what doesn't work so that you don't repeat that mistake in the future. You get closer to recognizing the right rules for your life. You go forward with confidence in your plans, knowing that you will make the right decision. You are stronger, not weaker, better, not broken. You are wiser for having tried and failed.

A full life is one lived with many experiences. Some will be great, but there will be a few disasters along the way. It's alright. Count them as lessons learned, not failures lost. Look at everything that you do the right way. The past has made you into the great person you are today. Use today's lessons to make you even better tomorrow. Stay strong. Push on.

We believe in you,

Craig Ballantyne, CTT

PS - There's some incredible stories...

...being told on my favorite Facebook page these days -

Photo: There's some incredible stories being told on my favorite Facebook page these days -

Saturday, February 07, 2015

Saturday Deadlifts and Streaks and Stories

I love a weekend deadlift or squat session. Usually I go on Sunday mornings when there are even fewer people in the gym, but today I hit a mid-Saturday morning challenge deadlift workout. The weight room was a little busy at first, but the beauty of a deadlift session is that you can do it anywhere and don't need a bench or rack.

1A) Deadlift (week 2 of 5-3-1 program)
1B) Box Jump
1C) Military Press (week 2 of 5-3-1 program)

2) Challenge Set: Trap Bar Deadlift - 225x22 reps (beat old record of 21)

3A) Good Morning
3B) Overhead Squat

Followed by 5 minutes of 'Craig Yoga'...basic D-Dogs and Warrior Poses.

While I was doing that, we were running our first sessions at our brand new Turbulence Training-Fit Body Bootcamp in Mt. Pleasant, South Carolina!


Spread the word. Thank you!

Streaking Update

It's nice to be home, to see Bally the Dog, to train at the local YMCA, to do a garage gym workout, and to pick up Bally poop at 6:30am in the cold, frozen darkness of Southern Ontario.

1) Write 3000 words per day

I planned and prepared well for this morning's writing session, putting together a couple of great emails, some segments for the book, and an interview outline for my coaching clients that will serve us well. I'm a little disappointed I hadn't thought of this system before...oh well, time to implement it and spread the TT word even faster.

2) No Post Dinner Binge Eating

Not only did have I been strong here, but I haven't overeaten at dinner for the past few nights, either. When I do, I get bloated and it probably doesn't help me sleep well. But I've 'ate like a normal person' the past few days and I've slept like a champ. I'm on a very good routine, and that will be a big bonus for point 5 below.

3) 1 Drink Maximum

No alcohol since Monday, but I might have one with friends tonight.

4) No Outbursts or Snarkiness

I won a nice victory here. Well, a few victories. First, I had to get new passport photos and renew my passport, all while walking around Toronto in nice dress shoes and just a sweater - because I was ill prepared for the weather after being in Florida for 2 weeks. My mistake. I had to suck it up, but I was polite and patient in all interactions.

Second, there was a mess-up in my car rental in Toronto. Ultimately, it was no one's fault but my own. I caught myself before I could raise my voice. Everything turned out fine (as it always does).

Third, after a drive back to the farm, I avoided a confrontation with a family member when I was tired and hungry. Again, mindfulness helped. I knew that, like the Snickers commercials show, I wasn't being myself because I was hungry. I had a little snack, some water, and avoided all outbursts and snarkiness. I really want to keep this streak going, and thanks to YOU, I am! You'll go in my gratitude journal tonight.

5) Healthy Gut Days

Dinner was on point last night, so was breakfast this morning (my order of coconut paleo bread showed up just before I arrived home...making for some nice breakfast sandwiches).

Dinner included a lot of brussel sprouts, and if you've read anything about FODMAP foods, these can be problematic. But I didn't notice any bloating from them, and my portion size wasn't problematic.

Overall, the week was a rollercoaster, with a great SuperBowl Sunday, a bad Groundhog Day Monday, and then a very smooth week despite some trials and tribulations along the way.

Time to finish the day strong.

Today's Kickbutt Mindset Tip:
Every time you lose, you win. You learn the temptations & obstacles to avoid. You discover what doesn't work so that you don't repeat the mistake in the future. Stay strong and push on.

And before we go, I have 2 questions for you...

1) Where do you want to be in life?
2) Why are you not there?

... Spend 15 minutes in reflection & Identify opportunities.

Focus on the good,

Craig Ballantyne, CTT

PS - There are also...

...some incredible stories being told on my favorite Facebook page

That's the power of a sharable story in an easy-to-share format. Brandon Stanton is one person I would like to meet. He's doing great work.

Friday, February 06, 2015

Best oblique exercises

I got stuck with a 6 hour flight delay on Thursday coming back from Joel Marion's in Tampa, so I had a few extra hours at the airport to answer your many questions. Here were some of the'll get some cool new exercise ideas and a tip on the best workout for fat burning.
Q: What are the best exercises for oblique muscles? - Ben Wedighezai

I've recently become a fan of Shaun T's "Alternating Toe Touches". This was featured in a recent Men's Health magazine, and is a harder version of the Cross-Body Mountain Climber. We added this exercise to the new Home Workout Revolution videos that are coming out on Ballantyne's Day. Stay tuned for 25 brand new bodyweight workouts!
In the meantime, these are also fantastic for strengthening your core:
Cross-Body Mountain Climbers, Side Planks, Diagonal Ab Wheel Rollouts, and Cable Chops.
Forget about silly moves like bicycle crunches. Those are a waste of time
Q: I'm 55 yrs old and am doing a combination of weight resistance and interval training. How many 30 minute workouts per week should I do to lose the nasty last 5 - 8 lbs and keep it off? - Lianne Busse

Three to four workouts is enough, and keep them short. You don't need to spend hours in the gym, and you don't even need a gym membership.
Here's a great BEST and most popular fat loss workout ever is called "TT for Buff Dudes and Hot Chicks". I know it has a funny name, but don't let that stop you. Many of our TT Transformation Contest winners have used it to lose up to 33 pounds in 12 weeks. It's the perfect fast fat burning workout, and best of all, it's part of The TT $7 Transformation system here
This workout plan is so much better than 30 minutes or even an hour of useless cardio. Stay strong, Lianne! You're inspiring people of all ages.
Q: Once I'm done with the 16-weeek Turbulence Training program, what program should I use next? - Gwen Smith
That's easy.You need to follow the exact workout that has been used by over a dozen TT Transformation Contest winners.
Under-40 women's category winner, Nicole, replaced her "twice daily cardio" sessions with this exact TT program and lost 19 pounds in 12 weeks.

Nicole said...

"Before TT, I exercised so much - 1 1/2 to 3 hours a day and 2 trips to the gym - that I was always starving...I was really excited to find Turbulence Training. Being able to exercise for less than an hour a day, and better yet to
have it be effective, was really exciting. I am excited to try many of the other programs and hopefully someday to become a Turbulence Training Trainer."

Join Nicole in using TT for Buff Dudes and Hot Chicks program to get back in shape fast. Just go here and get this special deal:

You'll get EIGHT weeks of workouts (plus a special surprise bonus) for less than the price of breakfast at Starbucks. This one workout is the most popular with our best TT Transformation Contest Winners. 
Transform your body today, 
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Keep on pushing on!
"You must work tirelessly towards your goal. You need to wake up every day and make a conscious decision to simply do more. Every step towards achieving your goal, no matter how big or small that step is, is a step in the right direction." – Robert MacDonald

Thursday, February 05, 2015

Streak Update and Delay

Streaking Update

Well, on the downside, I'm stuck with a 4-hour flight delay at the Tampa airport. Bad weather in Toronto, I guess.

On the bright side, streaks are going great. Projects are moving ahead quickly. And I needed the extra time at the airport to get through the 97 emails in my inbox.

1) Write 3000 words per day

I finished another ETR essay, the TT report card, and a few other projects...all with time to spare in a day. I'm really cranking out content faster than ever. This has been a big breakthrough.

It also helps in that I only check work email two or three times a week.

2) No Post Dinner Binge Eating

Last night we had an amazing dinner. Joel has a private chef come in 3-4 times per week and he made steak, bacon, baked potatoes, and veggies...replicating a meal that Joel and I often have at Prime 112 in Miami. It was fantastic. I had some leftovers this morning before heading to the airport, and I packed some bacon so I'm not going hungry during the delay.

3) 1 Drink Maximum

I'll be drink free until at least Saturday.

4) No Outbursts or Snarkiness

Nothing but good times. I'm not even upset by the delay. I'm always prepared for shenanigans like this when I travel. You never know what kind of news you're going to hear. I'm just thankful I can travel so freely.

5) Healthy Gut Days

I had a small amount of dairy again, but not enough to cause worry. It's not mandatory that I avoid it anyways. I'm simply experimenting.

I continue to be eating a lot, but it's all real food.

Two more hours in the delay,

Craig Ballantyne, CTT

Wednesday, February 04, 2015

Lego Movie Life

Fun TRX abs-arms and KB shoulder press workout today. Back on track yesterday. Everything is awesome. My life is one big Lego movie.


Off to work on the March 10x10 workout.

Tomorrow is an off day with travel to Toronto, and Friday is off with a visit to the chiropractor for a 'body audit'. Just checking to make sure everything is aligned, and to get a bit of ART if needed.

Tuesday, February 03, 2015

Ouch Again

Ouch. Screwed up again. Got back on track again. I fail all the time. And each time I do, I learn, and I get a clearer picture of how I should be, act, and prepare. I'm thankful for the painful lesson. Read more below.

Last night's mistake didn't stop today's atonement. I had a great workout. I fixed my mind and I'm getting back on track. It didn't hurt that it was an upper body meathead day and some of the workout was done in the Florida sunshine and warm weather.

1A) DB Press
1B) TRX Rear Delt

2A) TRX Pushup

3) 1-Arm Row

4) Farmer Walk

Now for a happy memory, before I tell you about my slip-up.

Here's ol' CB and Isabel De Los Rios (and husband Stuart) from Beyond Diet. Her kids are adorable...and 2 years apart, but the younger one is so big they look like twins. (Picture at Salt Rock Grill in Indian Rocks, FLA, at the BioTrust party on Saturday night). This is at 8:30pm and her children were so well behaved. Great times. Isabel is one of my most successful business coaching clients. She has helped over 1,000,000 people with her programs.

And now, see that I'm a screwed-up human just like everyone else!

Streaking Update

I'm such an idiot. After a near perfect Superbowl weekend I made a bad decision at the last minute (sound familiar?). There was one more celebration dinner to go, and that's where I broke my 1 drink rule again. Fortunately, I didn't break any other streaks, but it was darn close.

This unwise decision also put me off my schedule today. A freakin' Monday night. Ridiculous. Time for a reevaluation of my cut-off system to avoid this cycle of regret. The evening was wonderful, but it was no better because of the extra drinking. I need to focus on what matters and plan better.

1) Write 3000 words per day

I started late today, but I've done 2000 words. The first 500 were almost incoherent, but the idea is there. I made some structural progress in a large project, and finished up the ETR email of the week. I was struggling with a close, so I decided to keep it short and simple.

2) No Post Dinner Binge Eating

This almost went down. I looked at a few things before making a very wise decision to collapse into bed instead. I narrowly avoided disaster.

3) 1 Drink Maximum

Busted. But now back on track. Staying positive.

4) No Outbursts or Snarkiness

Nothing but laughs last night. Great times. Joel's business partner Josh Bezoni told many funny stories.

5) Healthy Gut Days

I had a small amount of dairy last night, but not enough to cause worry. It's not mandatory that I avoid it anyways. I'm simply experimenting.

I did eat a lot, but it was all real food.

Today's very appropriate Kickbutt Mindset Tip for me:
"Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong – or as good as they seem when they are going well. Lighten up. You'll live longer." - Kekich Credo #55

Get back on track as soon as you can,

Craig Ballantyne, CTT

PS - Every time I fail I get a clearer picture of how I should be, act, and prepare. I'm thankful for the painful lesson.

Monday, February 02, 2015

Super Sunday and Legs Monday

Ouch. I am going to be sore tomorrow from today's garage gym leg workout. I was planning on going to the gym, but the closest one is 20 minutes away and there was a lot of writing to do this morning after the big BioTrust SuperBowl Weekend party wrapped.

It was so much fun...details below.

Today's Workout:

1A) DB (Powerblock) Split Squats - 5x8-10
1B) Box Jumps - 5x5

2B) Ab wheel

3) KB Swing Challenge - 53 x 35 reps with good form

4) DB Walking Lunges - 4x8

Great times. Not quite "Beast Mode", but still good.

Sunday's Superbowl party update...

Planning ahead allowed me to stick to a good, yet filling diet of steak, giant shrimp, grilled vegetables...while other people complained about being bloated, I felt great, and had a perfect start to my day today. 
Turbulence Training's photo.
Turbulence Training's photo.
Turbulence Training's photo.
1,168 people reached

Today's Kickbutt Mindset Tip:
Change only comes when the consequences of staying the same are too painful. This explains your choices and the behavior of others. If you want to change then dig deep and bring your pain to the surface. If you want to influence others, point out the pain and pave the way to a better future for them.

And read this:

Craig Ballantyne, CTT

PS - Do not tie up your feelings of self-worth with the outcome of a football game over which you had no control. Concentrate on what counts.

PPS - Streaking Update

I had no problem with any of these streaks over the Superbowl weekend despite being out late and at meals where the food was in great abundance.

1) Write 3000 words per day

I wrote three huge essays over the weekend. It's all about getting up on time, avoiding temptations, and gluing my butt to the seat and squirming until I wring every last word out of my fingers.

2) No Post Dinner Binge Eating

Saturday dinner ran very late (9:45pm). It annoyed me, so I came up with a plan to avoid this in the future. I'll simply eat before I go and skip the food at the event. It's never worth it anyways when you have to eat from a set menu with only a few options. On the bright side, I had a great time with Isabel De Los Rios, her husband Stuart, and their two well-behaved young boys.

On Sunday, there was so much food at the BioTrust Superbowl party. I planned ahead and used a tip that I used to think was stupid. I simply ate a big healthy snack before, and then at the party, I was barely tempted by the junk. I have a big plate of steak, shrimp, and vegetables at 7pm. I also easily avoid temptations because I don't eat grains and dairy. That eliminates 90% of the junk options. I was still relatively full when I got to bed at 10pm.

3) 1 Drink Maximum

Nothing since Friday.

4) No Outbursts or Snarkiness

This was Joel's 5th Superbowl party and it was by far my favorite. Kevin Harrington stopped by and was the star of the night. So many folks were pitching him ideas, and he loved it. I spent a lot of time catching up with John Romaniello. It was really, really fun. So great to see so many old friends (like Brad Pilon, who I have known for 15 years) and new ones, like Kevin.

5) Healthy Gut Days

All things considered, and despite being surrounded by temptation, I remained true to my goals.

Last night many people felt terrible because they ate so much, or because they went to the Cold Stone Creamery table for ice cream that Joel had set up in his living room...and those folks were bloated because they were not used to eating dairy.

It was all easily avoided, and I'm glad I did. I feel great today.

#1 workout (wise superbowl decision)

This is one of the most common questions I get..and today, Michael Obermeyer of Wichita, Kansas asked me this on our TT Facebook Memorial Day Fitness QnA:
"If you had to pick just one workout to do, which one would it be?"
The answer is, without a doubt, my Turbulence Training home video workout program. It covers it all: Extreme fat loss, metabolism boosting, and at-home convenience - and you get follow-along videos.
But I have good news for you. Unlike Pete Carroll at the end of yesterday's SuperBowl, I'm going to make a WISE decision ... and extend our TT Platinum SuperBowl Sale until midnight tonight. You'll get our best workout deal EVER, giving you one year of FULL access to all of my programs, diets and videos for less than 77 cents each, including these classics:
149+ workouts for less than 77 cents each <= Best. Deal. Ever.
And remember to keep on pushing on!
Today's Kickbutt Mindset Tip:
Big wins are the sum of small victories. Small victories the result of forward failing steps. Forward failing steps the upshot of little bets.
Make your little bets today. Fail forward tonight. Learn the lessons and apply them tomorrow...and keep on moving ahead.
You CAN do this.
Let's go!
You can make your life anything you want it to be.
Start today, 
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Your investment to get ALL of my workouts is about to double...
...when we close off the SuperBowl Weekend sale of the TT 1-Year All Access Pass at midnight tonight. <= Sale Ends
Here's everything you'll get:
1) Free access to ALL workouts that I create over the next 12 months
2) Complete access to EVERY workout - and video - I've ever made (that includes over 131 monthly workouts going back to October 2005)
3) All of my follow-along videos from Home Workout Revolution and the new Turbulence Training 2.0 AND our NEW, upcoming HWR 2.0 videos
4) Each one of my special Nutrition bonus reports
5) 1-year of TT Forum access where you can ask me ALL of your personal diet and exercise questions...
This package is truly like having me as your on-call personal trainer in the comfort of your own home...but for a fraction of the investment. 
Can't wait to deliver you with 12 months of NEW fat burning workouts.
PPS - One More Kickbutt Mindset Tip:
Associate with positive people only...even if the only positive people in life are people on the Internet & people you read about in books.
Research shows that the more often you use a weight loss website, like the TT Member's area, the better your chances of success.
Research also shows that being accountable to others and getting social support also lead to more fat loss.
And that's what you'll get in the TT Member's area as part of your 1-Year TT Platinum Membership. 
You're going to love it.
But hurry, the price doubles tonight. Time to take advantage of this incredible offer right now.

Trouble Spot Training

It may sound a tad bit crazy, but inside today's brand new article from my Toronto's Trouble Spot Training Expert, Bruce Krahn, you'll discover how you can fix your trouble spots:
Oddly enough I had to go all the way to Miami last year to meet Bruce at a small, closed-doors meeting of 15 elite fitness experts. The seminar was arranged by world-famous trainer, Vince Del Monte, and that's where Bruce started telling me about how he makes his living curing trouble spots like:
1) Excess fat from your thighs
2) Ugly fat on your back (ladies - that ugly stuff under your bra!)
3) Man boobs (in his male clients, of course!)
4) Stubborn belly fat & lazy love handles (of both men & women)
5) Big ol' fat butts - sorry, just being honest here ;)
As you know, I'm NOT easily impressed. In fact, I'm outright skeptical of every trainer that I meet. But after spending a couple of hours with Bruce, I was sincerely impressed. Here's why...
Bruce isn't your average trainer that is in "so-so" shape. No way. Instead, he's 45 years and what I would call, "a ripped freak". (Just like my good friend from down in Michigan, Shaun Hadsall).
Bruce walks the walk. He practices what he preaches. He's cured his own trouble spots. When Bruce talked training and dieting, I listened carefully.
Read his article. I know you'll agree that Bruce knows what he's talking about. He'll make sure you're not misled by any of these "trendy" workouts.
Oh, and he has a bonus trouble spot cure, too. If you're dealing with flab on the back of your arms, Bruce has a cure for that too. 
That's why he's called the Trouble Spot Training expert.
And WOW, don't miss all of the before and after pictures on his site.
Impressive stuff, 
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - This is perfect timing...
...because you've made some great progress in 2015, and even though you might have had a Superbowl Slip-Up, this new information will get you right back on track to success.
Bruce's Trouble Spot Cures are here in time for you to finally fix your body.
PPS - No matter what happened this weekend...
...Forgive yourself, learn your lesson, and move on.
There's nothing you can do about the past, so let's kick butt today and in the future by focusing on the right habits. If you don't want a bad habit, don't feed the bad habit. Suffocate it by replacing it with a good habit. Celebrate each small victory the longer you can resist. Celebrate each victory each time you practice a good habit. Build upon right decisions and right actions. Know what you want to achieve, and do the right things. Let's go!