Wednesday, September 30, 2015

Dork Alert Workout

I am such a dork in so many ways.

Like in the first 10 seconds of this video:


Anyways, I also had a bit of an A-Ha moment...I've been avoiding plastic bottles, but today at a meeting I found myself drinking out of a plastic cup. That can't be good. It might not be bad, but it can't be good. So I need to tighten up my habits, and avoid that slippery slope of letting things creep in.

That's good advice for all of us in all areas of life.

Let's recap the week so far. Today is CASS-Free. On Sunday, I had a CASS-Free day. On Monday, I had caffeine prior to deadlifting, and on Tuesday, I had another bit of pre-workout caffeine, but no artificial sweeteners or alcohol. Thursday morning will be caffeine, probably a Green Tea, before an early workout.

Today's Kickbutt Mindset Tip:

The best thing you can do tomorrow is to get up 15 minutes early. This will allow you to attack your number one priority first thing in the morning. Your success is your personal responsibility. Take action. Do the first things first. Do what matters even if you don't feel like it.

Big bench tomorrow,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Fight the good fight!

You have a devil on your shoulder. An angel on the other. I do. You do. We all do. And they are fighting. The Devil wants you to stay in your comfort zone.

The Angel wants to see you achieve your dreams. Sad thing is that for most people, the devil wins. But NOT for you. You'll win this fight.

Now your devil might be raising a lil' hell lately. But here's why. It's because he knows he's in the final rounds and he's bleeding bad. Your good habits, your commitment, and persistence have beaten him down over the last few months. That's why he's swinging for the fences. He's scared. It's time for you to deliver the knockout blow.

Every step you take in the right direction, every time you make the right choice in the face of temptation, you put the hurt on your bad habits. You make your Angel stronger and you get closer to your dreams.

Remember that with every action you take today… with every temptation that comes along and with every obstacle that people put in your way. When you make the right choice for your right life, you knock that devil down again. One more time and you just might knock him out for good.

So keep going…keep punching…keep fighting. You will win. I believe in you.

5 Facts About Weight Loss

Professor Bally the Dog here… Ha, just kidding. It's Craig. Bally didn't even finish kindergarten, let alone become a professor. But on the serious side, he and I have put together a short quiz on your most common weight loss questions.

(Answers below.)

#1 – What's the best time of day to workout?
a)    As soon as you roll out of bed
b)    Morning
c)    Lunch time
d)    Before dinner
e)    Before bed

#2 – What's the best thing to eat before and after exercise?
a)    Coffee and more coffee
b)    Nothing
c)    Your Daily Energy shake and then 20 grams of protein
d)    Pre- and Post-Exercise meals according to The Goldilock's Diet
e)    Anything. And as much as you can. Always.

#3 – What's the worst choice for your health and weight loss? And why?
a)    Cardio (because it increases a hormone called cortisol)
b)    Cheeseburgers (because they contain saturated fat)
c)    Cross-Fit (because it's too much, too soon for too many)
d)    Computers (because of the sitting and poor posture)

#4 – Which of your fat burning super-hormones increases by 450% when you do my short, burst exercise training?
a)    Insulin
b)    Progesterone
c)    Growth Hormone
d)    FBSH
e)    Testosterone

#5 – Slow cardio makes you gain fat in your:
a)    Thighs
b)    Butt
c)    Belly
d)    Hips
e)    All of the above

BONUS Q for Extra Credit – What is Bally the Dog's most famous body part?
a)    His wagging tail
b)    His slobbering mouth
c)    His soft brown fur
d)    His 6-pack abs

Alright, pencils down. Time to reveal the answers.

#1 – The best time to workout

The best time is anytime that you can be consistent. You won't lose weight faster if you exercise on an empty stomach first thing in the morning. And if you exercise right before bed it can actually keep you awake.

The good news is that you don't need to exercise for an hour a day and you don't need to go to a gym. Use my new at-home workouts three times per week and you'll save time and look great. It's that simple.

#2 – What's the best thing to eat before and after exercise?

A simple secret to weight loss is eating only when you're hungry. You don't need to be like a pro-bodybuilder, force feeding expensive pre- and post-exercise shakes and pills down your throat.

If you want to lose weight and feel great, the trick to having a great workout is eating not too much, and not too little. You could call that The Goldilocks Diet.

The simplest approach is to have your Daily Energy shake about 15-20 minutes before exercise and then 20 grams of protein after your workout. That's it. There's no need to chug a carb drink (you're not a marathon runner) or to eat a big steak while you're still sweaty.

Just eat when you're hungry and don't eat when you're not. Oh, and if you want to have a coffee, that's fine too. There's nothing wrong with a coffee a day.

For the rest of the answers,
click here to read this article on maximizing your fat burning workouts.

Scroll through the article on the next page to find out:

  • What experts are calling the worst exercise for your weight loss and health
  • The #1 Fat-Burning Super Hormone you need to boost for faster results
  • The dangers of slow cardio (where it makes you gain weight)
  • The one exercise that increases your stress hormones and hurts your thyroid
  • How to lose up to 33 pounds of fat in just 12 weeks (like the men and women you'll meet on the next page)
Click here for all the answers to your weight loss questions

And then put my simple and proven solution to work for you.

I want to see you succeed and I believe in you. I know you word hard already, but if you're doing the wrong things, no amount of hard work will get you the results you want – and deserve.

So let's clear up these questions you have, destroy some weight loss myths, and get you the answers and solution you need.

Dedicating my life to your success,

Craig Ballantyne, CTT
Certified Turbulence Trainer

  PS - The answer to the bonus question is...

…Bally's 6-pack abs.

It's true. A few years ago on a visit to the vet, the examining doctor said, "Wow, your dog has 6-pack abs!"

I'm not making this up. And NO, she did not know that I was a personal trainer.

It was really strange.

But I tell that story over and over and over again.

No wonder he likes going to the vet so much. Smiling face (black and white)

Monday, September 28, 2015

The Workout Fight

You ever have those days where it's a fight to just start the workout? You're busy. Stressed. Tired. Schedule is tight. So much to do all week long. But then you win The Workout Fight, you go and do it, and you feel like a million bucks after?

That was today. Actually, it's most days when I have to leave the house and go to the YMCA (to squat, bench or deadlift).

It's because of the dang 10-minute bike ride. That's where the doubts and voices hit, saying, "You're too busy for this! Turn around. Go back to your chair. Have another cup of tea. Do the workout tomorrow!"

The devil on your shoulder...

Then you box his ears in.

At least I hope you do. I did.

And so my workout went down like this...

1A) Snatch
1B) Overhead Squat

2A) Deadlift
2B) Box  Jump

3A) Good Morning
3B) Military Press

No time for something that long? Here's today's 7-minute metabolic muscle workouts for you

And for was a CASS-Free Sunday. Today there will be caffeine, but no artificial sweeteners or alcohol. Today was a caffeine-fueld early morning routine so that I could deadlift before work. Lots to get done before I travel to Austin, TX, tomorrow for the BioTrust event.

Today's Kickbutt Mindset Tip:
It's OK if you get off track once in a while. It's minor damage that can be dealt with.

If one pound of fat is 3500 calories, you'd have to eat an extra 7 Big Mac's to gain a pound. That's an excessive amount of calories…so don't worry, you didn't overeat by 7 Big Macs over the weekend. You didn't really gain a pound of fat. Maybe you ate a little more, but it's the salt and fluid retention that are showing up on the scale.

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

Stay strong and push on, I know YOU can do it!

Focused on winning the fight,

Craig Ballantyne, CTT

PS - Invest in yourself.

Invest in yourself for the sake of others. Take care of your health and energy so you can deliver maximum love, life, laughter, and living to those that matter.

Place a high value on your time. Don't let others steal it away through insignificance. Remember…every moment wasted in meetings, traffic, surfing the web, gossip, etc. steals it from your children, your spouse, and your well-being. Be ruthless with your time and energy for the sake of your legacy.

You can - and WILL - succeed when you take care of yourself and bring your best self and high energy to all areas of life!

Saturday, September 26, 2015

Triple Big News in the CTT world

WoW! We have three big announcements in the CTT world below. But first, my HIT workout.

Today turned into a one set, high-intensity training day for some exercises. I wanted to set a record. I tried in the 1-Arm KB press (failed), DB Row (tied previous), and TRX Row (mission accomplished).

It was an upper body meathead non-traditional classic. Yes, I know that non-traditional classic is an oxymoron. But I said it was a meathead workout, didn't I? :)

Here's how it went down:

1) TRX Row - personal best of 22 reps

2A) DB 1-Arm Row - tied personal best of 90x14 reps
2B) KB 1-Arm Standing Press - missed personal best of 21 reps with 35lbs

3A) Ab Wheel
3B) Bend Pull
3C) Power Wheel Jackknife

4A) DB Curl
4B) TRX Triceps Extension
4C) TRX Rear Delt Raise

That's it. Long morning walk and afternoon bike ride tomorrow. Weather is amazing here in SoOn (southern ontario, LOL).

On the diet front, I stuck to the mini-challenges:
- No water from plastic bottles
- No coke zero
- No alcohol

I had some protein powder with stevia today, and a Zevia cola (sweetened with Stevia). Tomorrow will be CASS-Free.

Today's Kickbutt Mindset Tip:
Find your calling as quickly as possible and add value to the world. Take action and help as many people as you can. The surest way to success is to add value to the lives of millions.

Mine was to become a trainer and help people. If you're interested in doing that, join the TT Certification!

And now for the TRIPLE big news from the CTT World ...

1st) Nestor Flores, CTT, and TT trainer of the Year 2015 just won another award for his business!

2nd) Classic. I think I know that gal in the pink shirt with the beard!

3rd) Can you feel the High-Energy in the air?

Today, Bri "The High Energy Guy" Kalakay, Master Certified Turbulence Trainer, is getting married to his sweetheart, Kristen.

If you were at the 2014 TT Summit, then you witnessed Brian asking Kristen to marry him. He proposed on-stage in front of 150 people. It was a legendary moment in the history of Turbulence Training. What a memory!

What a gorgeous fall day for a wedding in Michigan. I can only imagine how amazing today will be.

My 2 biggest regrets this year were missing Brian's wedding and Daniel's wedding...but I had other obligations. Wish I had a time machine, teleporter, or the ability to be in 2 places at once. Oh well.

Here's to an amazing future together, Bri & Kristen!

Love and energy to you,

Craig Ballantyne, CTT

Friday, September 25, 2015

Squats again

Even though I just deadlifted 50 hours ago, I decided to squat today. A long work trip starts on Tuesday, and I can't be guaranteed of a chance to deadlift, so I want to get one more session in on Tuesday AM before my flight to Austin.

My low back was a little tired from Wednesday's training, so I used a narrow-stance and upright torso position. Worked up to 305x3.

Full workout in just 40 minutes:

1A) Speed Squat - 5x3 at light weight
1B) Mobility

2A) Squat
2B) Mobility

3A) High rep squat
3B) Leg curl

Tomorrow will be an upper body garage gym workout. Sunday will be a long walk. And then I'll either deadlift on Monday or Tuesday. Both are busy days and it will mean an earlier than normal training session, but I'll make it work one way or another.

On the nutrition and mini-challenge transformation side of things...

Pre-workout Zevia Cola today. Decent workout. Probably will have one tomorrow, or a Green Tea. It worked out well. Not too much caffeine, and delivered really great focus in the gym.

Also slept 8 hours last night, although I woke up a couple of times from noise. Dang dog! I think he was making a midnight snack at one point. LOL.

Today's Kickbutt Mindset Tip
Spend extra time in introspection and BIG thinking today. Dream crazy dreams without limits. What's the one big experience you'd like to have by the end of the year? A physical transformation? A trip with an old friend? A special family experience? A meeting with a mentor? Identify exactly what it is and take the first step towards it today.

Take that step,

Craig Ballantyne, CTT

PS - Relax. Breathe in. And out. Now...

Want Less. Need Less. Tame your unhealthy desires. Give More. Love More. Never forget that your best memories in life were probably free and fun experiences with people that you loved that don't care a thing about how much money you have. Eat cheap, but healthy. Live cheap, but well. Appreciate the 'small' things that really matter. Family. Health. Friends. Experiences. And the easy life you live.

Abs are made in the kitchen AND the gym

There's an old saying, "Abs are made in the kitchen." That's kind-of, sort-of true. Diet is the key to losing fat, for sure, but for getting sexy, ripped, hard abs, you have to do the right exercises.

And every trainer has their favorite exercise. For some, it's hanging leg raises. For me, it's Ab Wheel Rollouts (or stability ball rollouts). Some meatheads like Sledgehammer Swings, while Kettlebell experts like Chris Lopez, CTT, believe the KB swing is the best move for your six-pack abs, while my female clients loved chin-ups with knee-ups or Cross-Body Mountain Climbers.

And then there's my friend, Eric (below), the professional underwear model (I clearly chose the wrong career, LOL.) Eric does ab exercises that I have never seen before. But clearly it works. So if you want ripped abs, you can get them.
                   Pic5          Cb abs

Click here if you want her abs

Click here if you want abs like Eric

Click here if you just want a lean, flat sexy stomach and don't care how you get it

You can get the abs you want. It all depends on what you're looking for...

Start now,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Here's what you need to do this weekend in the face of temptation…

Be clear with your purpose. Be focused on your dreams. Be connected to your sources of support and power.

Be prepared with solutions for the obstacles in your way.

Be committed to your vision. Be willing to stick-to-your-guns in testy times.

Be able to keep on going, never stopping, and always moving ahead.

Be sure of what really matters to you and never, ever give up on achieving it.

Be mindful that success is simple, though it is not easy.

Be ready to control what you can, to conquer the chaos and cope with what you can't control, and to concentrate on what really counts.

Be ready to stay strong and push on.

I know you can do it!

Thursday, September 24, 2015

Deadlifts and Magic Days

The last two days have been 2X for me. That means they have been incredibly productive and even magical. I've had incredible energy, and I've been helping so many of my friends, business partners, and coaching clients to make BIG breakthroughs in their businesses.

Life is really, really good right now. It puts such a big smile on my face when I'm able to help someone out and make them see the path to show them the "light", you might say.

I also had a great workout on Wednesday morning. It was a little later in the day than usual for me, right before lunch, and it worked out great. I might switch to this time more often

1A) Barbell Snatch
1B) Overhead Squat

2A) Trap Bar Deadlift
2B) Military Press

3A) Snatch Grip Deadlift
3B) Bike Intervals

Good times.

Tomorrow I'm doing some ab work and single-leg exercises.

Now about those abs...

There's an old saying, "Abs are made in the kitchen."

That's kind-of, sort-of true. Diet is the key to losing fat, for sure, but for getting sexy, ripped, hard abs, you have to do the right exercises.

Every trainer with ripped abs has their favorite exercise. For some, it's hanging leg raises. For me, it's Ab Wheel Rollouts (or stability ball rollouts). For others, it's Cable Ab Pulldowns (but always avoid rounding your back!).

Some meatheads like Sledgehammer Swings, while Kettlebell experts like Chris Lopez, CTT, believe the kettlebell swing is the one best more for your six-pack. My female clients either loved chin-ups with knee-ups or Cross-Body Mountain Climbers.

In Diet News...

Had caffeine yesterday. The ramification was not the best night of sleep. But on the bright side, I hit some personal bests in the Trap Bar Deadlift in my workout. You win some, you lose some.

Today is CASS-Free. Tomorrow will likely be pre-workout caffeine. I'm doing some single leg exercises that require extra focus and endurance.

But I'll try and hold out.

Also, still no alcohol for several weeks. Just no interest. It would keep me up or make me get up in the middle of the night anyways.

And of course, no plastic water bottles. I'm on a perfect roll with that. It will be a little more difficult when I head to Austin, Denver, and Las Vegas for a 15-day business trip starting next Tuesday.

But I will do it!

No excuses.

Today's Kickbutt Mindset Tip:
"Discipline and freedom are not mutually exclusive but mutually dependent because otherwise, you'd sink into chaos." - Paulo Coelho

Paradox of Success: More Structure = More Freedom. The freedom you so desperately seek comes only from having more structure in your days.

Motivation comes from within. You must find a reason to achieve. You're here for a reason. Don't let your potential slip away.

Take action now,

Craig Ballantyne, CTT

Wednesday, September 23, 2015

5 exercises if you look old

The NY Times published a shocking article claiming you only need about 20 minutes of vigorous exercise per week to live a long and healthy life. That's right, per WEEK. The timing of this article is perfect, because...

On the next page, you're going to learn about five exercises that take just 17.5 minutes per week and train ONE energy system that will burn calories for up to 48 hours after exercise.

This proven system will help you FIX your metabolism, and in doing so, you'll tighten, trim, and re-define areas of your body you may have forgotten can look so good. Dr. Kareem will even ship you a DVD with SEVEN follow-along anti-aging workouts, absolutely FREE (just pay s/h):

5 Exercises if you LOOK OLD. -- {Follow-Along Format}

To a longer and higher quality life,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Prior Preparation Prevents Poor Performance. 

If you fail to plan, you plan to fail. If you don't have 2 solutions for every obstacle, you will feel guilty every time you give in. 

Prepare your plan and execute on it. Review it regularly. Remove temptations so you stick to it. 

Once your plan is set, right decisions are easily made. You stay on track, marching towards your milestones. Success will be yours, and it starts now with your planning. 

5 Exercises if you LOOK OLD. -- {Follow-Along Format}

Push on and stay strong! You can do it. I believe in YOU.

Monday, September 21, 2015

Sunday Training and Monday Recovering

Today was a wonderful off-day walk. We started at 6:15am in the dark, and walked through the cemetery as the sun rose. We kept going down by the river and into the center of town, circling back once we hit the main intersection of town.

It was 75 minutes later when we arrived home. Bally had his breakfast and i did 10 minutes of stretching. My quads are still sore from Friday, my forearms tired from Saturday, and my chest still a tad tight from Sunday's bench press workout. It went like this:

1A) Bench Press - 5x5
1B) Chest-Supported Row

2A) DB Press
2B) Pause Pullup - Hitting a personal best of 8 reps (1 second pause at the top and 1 second pause at bottom with full extension)

It was quick. Then I did some grocery shopping and hung out with the dog in the afternoon.

Tomorrow will be another day off with a walk, bike ride, and lots of stretching, and then I'll deadlift on Wednesday.

Sunday and today were CASS-Free, as will tomorrow be, but Wednesday will be a pre-dealift Green Tea. And of course, no plastic water bottles at all. I'm doing really well with these mini-challenges.

Gut health is doing well. And here's a great article from a seemingly lovely lady down Ali Fox's way in Australia.

I do everything she says. You should to. If you don't, make those changes.

Today's Kickbutt Mindset Tip:
Be comfortable in your own skin. Tame your FOMO - Fear of Missing Out. Worry not what others do. Instead, celebrate their successes. And rejoice in your virtue. YOLO - You Only Live Once. Leave your Legacy. Concentrate on what counts.

Get going,

Craig Ballantyne

PS - Love this one too...

"I wanted to mention how fabulous it is to be a Fitness Professional and meeting so many different trainers and business owners throughout the years. From the TT Summit to Fitness Business Summit and other small events or venues where we all come together. Over the past three months I different members bringing friends / family members who have been visiting them from other states. OR on a business trip. It's amazing to see how many of these people have been attending Fit Body Boot Camps across the states. So far I've had people come into my gym from Grand Rapids Michigan and Lansing Michigan, Santa Rosa California, Petaluma Ca, Minisota, Texas and today New York!! AND even more amazing a few of my business travelers have used TT workouts in the past are finding out that there is a direct connection with Turbulence Training being a Certified Turbulence Trainer. I'm realizing more and more every day that I'm not only making a difference in my community but touching so many people that I don't even realize. Truly love my job!!" - Lesa Gutenkunst, CTT

Join our CTT program here and CHANGE lives today

1 Fruit to Eat for Fat Loss

Check this out! According to Women's World magazine (something ol' CB reads every week, seriously!), women who eat the most whole fruit are the least likely to gain weight. That's from a Harvard Medical study of over 18,000 women and it PROVES that you can - and SHOULD - eat fruit to burn fat.

But what fruit is the best?

Well, one of my best friends, Joel Marion, nutrition guru, has picked cherries as the #1 fruit for weight loss.

With cherries, you can't just pop 30 in your mouth. Instead, the pits force you to eat them slowly, allowing your satiation sensors to chime in and prevent you from over-indulging.

So that's reason #1 – built in portion control.

Reason #2, and it's a BIG one, is that cherries have the LOWEST glycemic index of all fruits, and one of the lowest glycemic indexes of any carbohydrate source — period.

Scoring at a ridiculously low 22, you can even snack on cherries at night without much detriment as their effect on insulin is minimal at best. Again, it's not late-night eating that's the problem, it's eating the wrong foods (those that cause a substantial rise in fat-loss halting insulin) in evening hours that is.

So next time you're in the mood for a sweet, satiating snack, reach for a small bowl of cherries and enjoy the goodness.

Speaking of fruit for weight loss, did you know that there are 5 other specific fruits that if you eat them regularly, they will accelerate your fat loss and help you lose belly fat much, much FASTER?

But don't worry, cherries aren't the only one that work. Joel just wrote a brand new free report that shows you exactly which 5 fruits burn fat insanely fast. Download your free copy in a few seconds below and begin enjoying these fruits (and faster results) today:

Arrow pink  The Top 5 Fruits for FAST Weight loss

Eat more to burn more,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Be PROUD!
Be proud of yourself for taking action, getting out of your comfort zones, and getting closer to the business and life of your dreams. It's your life and doing the right thing is more important than what other people think or say about you. Stay strong. Get stronger.

Saturday, September 19, 2015

1 Mile Kettlebell Walk

Alright, today was Challenge Day. Now don't tell Bobby Maximus we did it this way, especially because it went faster than expected.

Today's challenge: 1-Mile KB Walk with 53lb kettlebells. Team version with 2014 TT client of the year, J-Roc. I go 1 minute, J-Roc goes 1-minute. 18:25. Quicker than expected. Next time, 70lb kettlebells. Also, it needed some type of conditioning finisher...will try again in October after Canadian Thanksgiving. Might add 100 burpees or something to round it out.

Turbulence Training's photo.
Turbulence Training's photo.

Today's Nutrition:
No Coke Zero, but I did have a stevia-sweetened Zevia Cola prior to the KB Mile. Probably didn't need it. Back on CASS-Free tomorrow through to Wednesday when I will have a pre-Deadlift Green Tea.

And still no plastic bottles.

Today's Kickbutt Mindset Tip:
Challenge yourself. Do a race. Take a test. Grind it out. You'll see what you are made of, you'll discover that you can do it. It'll change you. Stick-to-your-guns. Know what matters to you. Never, ever give up on achieving it. And realize that everything ends. The good times, the bad. So enjoy the good ones more, and persevere through the bad knowing you will make it.

Stay strong. You can - and WILL - do it. I believe in you.

Challenge yourself,

Craig Ballantyne, CTT

PS - One more...

Challenge: If you have a fear of missing out, don't go. Stay home. If you envy nicer cars, sell yours and buy the cheapest, safest model possible. If you find yourself wanting to buy a big, fancy house, downsize your accommodations. Conquer your worry. Destroy your jealousy. Live simply.

Friday, September 18, 2015

Back to the Bar Squat Day

This was going to wait until Sunday, but I'm ready now. Willing and able, too. So let's do this. It's time to go back to the bar.

1A) Speed Squat - 5x3 with 135
1B) Mobility

2A) Squat - 5x5
2B) Mobility

3) Density DropSet Squats - minimal rest between sets (185x20, 135x20, 135x20)

***I will be paying for this until Tuesday. But this also served as my daily mini-challenge.

4) Leg Curl - 4x10

Tomorrow is the first annual Mile Challenge KB Walk. It won't be too crazy. Hoping the rain holds off, too!

In my nutrition and 12-week Transformation Challenge world, I had 4 days CASS Free, ending on Wednesday with a Green Tea after a poor night's sleep. Yesterday back on track. Today, pre-workout Peppermint Tea (caffeine free), cacao nibs, and a bit of dark chocolate (90%). Very tempted to give in to Coke Zero. But having accountability to you saved the day. Thank you! Oh, and all my water continues to be from non-plastic bottle sources...even if I have to go plain tap water (which I try to avoid and use filtered water when possible).

Accountability is one of the 5 pillars of success 

Today's Kickbutt Mindset Tip:
Overcome Fear. Attack Your Problems. Destroy Distraction. Defeat Your Weaknesses. Stop waiting. Just do it. Take massive action today.

Time to act,

Craig Ballantyne, CTT

Thursday, September 17, 2015

Upper body and Mile Walk Prep

Yesterday was a short deload upper body workout. This is an off-week from heavy training. On Friday I return to the barbell for squats.

The Garage Gym Deload Upper Workout

1A) Pause Pushup - 5x15
1B) TRX Row - 5x12

2A) KB Farmer Walk
2B) Ab Wheel
2C) Slam Ball Slam

On Saturday, J-Roc and I do the mile-walk test (details below), and on Sunday I bench. Then I'll take a couple of days off. I like training on weekends when the gym is less busy.

The KB Mile Walk Challenge

The true challenge, issued by Bobby Maximus of Gym Jones, is walking a mile with a 70lb kb in each hand. You can set them down, of course.

Our version of the challenge is a 1-mile walk with 53 lb KB's in each hand. We will likely do the challenge like this:

1) Walk 90 seconds with KB
2) Other guy walks 90 seconds with KB
3) Repeat until 1 mile is covered.

It will probably take 45 minutes this way.

And in more training news, ol' Bally sent this out yesterday...

Woof, woof, ol' Bally the Exercise Dog here, and the other day me and my "old man," CB, were walking past a bootcamp in the park. We stood and watched for a few seconds because I had a fire hydrant to sniff.
09 16 tt craigandbally
Here I am taking ol' CB through some exercises Boy, oh, boy, were those folks making BIG mistakes in their workout. First of all, I pee all over that lawn. They should never exercise on that grass. LOL. Read the workout mistakes here:


Today's Kickbutt Mindset Tip:
"You didn't wake up today to be mediocre. So never settle for something that is just 'good enough'. You were put here to challenge yourself and see how far you can push your limits. Never stop moving forward and never stop giving it your all." – Bobby Maximus


Craig Ballantyne, CTT

Monday, September 14, 2015

Short and Sweet Sunday Morning Session

Saturday was on off-day, but I did about 90 minutes of casual walking around Denver. It's a big weekend with lots of folks visiting from the Maryland and DC areas to support their soccer team and the Ravens. But Denver is flooded in Bronco orange, too. I love this time of year, when EPL soccer, NCAA football, and NFL football seasons are starting and hope springs eternal (even for those soon-to-be-disappointed Cowboy fans).

I slept eight hours on Friday night and had a 1-hour nap on Saturday morning. That was followed by a 9-hour sleep on Saturday night and another 9 hours on Sunday night. I'm still catching up from last weekend in Nashville, I guess.

That meant I was well rested for a Sunday upper body workout in the hotel. It was quick, 25 minutes, and I did:

1A) Decline Pause Pushups - New record of 23
1B) Pause Pullups

2B) DB Overhead Press

That was enough. It's an off-week. No heavy squats, bench, or deadlifts till next Sunday morning back in Stratford.

My upper back is still a little sore from Friday's PB deadlifts of 225x15 after 5 sets of 5 with a heavier weight, too.

I added in another long walk on Sunday morning around the Mile High City, and then today I experimented with some high-rep leg work at the gym. Also did some arms.

1) Density Squats - Back-to-back sets of increasing weight and decreasing reps and then one back off set: 15,12,12,8,5,12

2) Density RDL - Same

3) Barbell Curls dropset

4) Triceps dropset

Good times. All done in 35 minutes. Legs were a little shaky after, and heart rate was high during those first 2 exercises.

On Tuesday I head back to the farm and I'll do some experimental TT garage gym sessions (keeping the intensity low) as well as lots of dog walks, some bike rides, and stretching.

Make sure you head over here to get my New-and-Improved Power Hour routine for busy mornings.

Today's Kickbutt Mindset Tip:
"If you can keep your head when all about you are losing theirs...If you can trust yourself when all men doubt you...If you can meet with Triumph and Disaster, And treat those two impostors just the same...Yours is the Earth and everything that's in it." – Rudyard Kipling

No more struggles,

Craig Ballantyne, CTT

Sunday, September 13, 2015

Quick Cookbook Note

Hey, just a quick note before you end your weekend… this is your FINAL reminder for you to claim your copy of the brand new cookbook, Eat More, Burn More that allows you to overeat your favorite foods while still losing weight. It's our #1 strategy for weight loss.

You'll discover how to turn delicious comfort foods into fast fat-burning meals that everyone will love while still allowing you to lose weight.

Arrow pink  Get Instant Access to Your Free Copy Today  Arrow pink2

The revolutionary new cookbook was created by my friend, Chef Gui Alinat, a professional chef and father of five kids. He'll show you how to magically transform your favorite, filling comfort foods into fat burning meals that you can OVEREAT and still lose weight – all without sacrificing taste or requiring fancy, expensive ingredients.

In Eat More, Burn More, you'll get over 100 recipes so that you can eat the foods you love and so that you don't have to feel awkward at dinners with family and friends. Even the pickiest eater in your family will love these meals

Friday, September 11, 2015

Deadlift in Denver and no trip to Tampa

Well, I'll be honest. I didn't see this coming.

My car to the airport was scheduled for 6:45am. By 6:42am I was packed, prepped, and ready to go. I was off to Tampa. Or so I thought.

Then I received a text. Joel had a work emergency come up. Won't be able to hang out.

Hmmm, so now what? No point in flying to Tampa... I decided to stay in Denver till next Tuesday. It's a wise move for work.

Leaves me without much to do on the weekend though. Although I could use it to get ahead of some projects, catch up on my sleep from this crazy week, and get in another mountain hike.

Before my plans changed, I rushed through a deadlift workout - full of caffeine. It was intense. I really pushed hard for a couple of personal bests.

1A) Hang Clean
1B) Mobility and ab work

2A) Deadlift - 5x5
2B) Stretching my right achilles is bugging me

3) Deadlift - 225x15 reps <= personal best

4) Snatch-Grip Deadlift

It's a downer I won't be in Tampa...Joel had planned for us to go see the Winston-Mariotta rematch on Sunday afternoon. Oh well. Somethings just come out of nowhere.

Now here's something I did see coming. It's our new cookbook.

A few months ago I put my good friend, Chef Gui Alinat, to work in the kitchen and after testing hundreds of recipes, he's created a family-friendly fat burning cookbook.

He's fixed
100 of your favorite recipes to be PERFECT for weight loss, and he's put them all into his brand new FREE cookbook, Eat More Burn More.

Chef Gui has spent over twenty years cooking these fat burning meals for the rich and famous in South Florida, as well as cooking delicious foods at home - on a budget - to feed his hungry family of SEVEN (yep, he & his wife have five kids!).

Chef's recipes are quick and easy to prepare, and don't require expensive ingredients (and that's GREAT news, because my number one complaint about many 'healthy recipes' is that the ingredients cost too much).

Today's Kickbutt Mindset Tip:
Preparation > Temptation. Plan ahead to have 2 solutions for every obstacle. You'll win every time.

Get in it to win it,

Craig Ballantyne, CTT

PS - Have Gratitude Today.

Fill out your gratitude journal, listing every person, major and minor, in your life that made a difference this week. Be thankful for them. Be grateful for the opportunities in life and what lies ahead.

12 foods to overeat

Did you "fall" for this diet fad back in the 1990's? That was when low-fat eating was all the rage. It even made it into one of my favorite Seinfeld episodes, where Jerry, Elaine, and Kramer start binging on frozen yogurt because it was labeled "low fat."

What a joke. Literally! The low-fat diet turned out to be one of the biggest reasons we gained belly fat. I'll admit, even I loved the idea that we could eat bags of pretzels, handfuls of low-fat cookies, buckets of rice, cheap processed bread, and second helpings of pasta and not have to worry about gaining weight.

But then I noticed my pants getting tighter. Even my butt was getting bigger. That's not a good look in college (I was 21 at the time)… or at any age.

Turns out those five low-fat foods are something NEVER to eat unless you want a big butt like ol' CB. Fortunately, nutrition science has caught up with the times, and today we know exactly how to eat for weight loss.

In fact, one savvy French Chef in South Florida has discovered how you can OVEREAT your favorite foods and still lose weight. He's created over 100 recipes that show you how, and to prove it to you (because I know you're skeptical), he's even giving away copies of his fat-burning cookbook.

Arrow pink  Claim your free copy of the Eat More Burn More cookbook

Chef Gui, who you will meet when you click the link above, is giving you recipes for the top 12 foods to overeat for weight loss, including...

     09 11 tt belgian waffles       09 11 tt french toast       09 11 tt huevos rancheros
         Belgian Waffles                  French Toast               Huevos Rancheros
     09 11 tt orange chicken       09 11 tt chicken tikka masala       09 11 tt supermeatballs
        Orange Chicken            Chicken Tikka Masala         Super Meatballs
     09 11 tt country style bbq ribs       09 11 tt coconut shrimp       09 11 tt sweet   spicy roast pork
  Country-Style BBQ Ribs        Coconut Shrimp         Sweet & Spicy Roast Pork
     09 11 tt spinach and ricotta lasagna       09 11 tt pizza       09 11 tt crispy sweet potato fries
Spinach & Ricotta Lasagna        Cheesy Pizza          Crispy Sweet Potato Fries

... And Dozens More!

In this free cookbook, you'll discover how to turn delicious comfort foods into fast fat-burning meals that everyone will love – and all while still allowing you to lose weight.

Arrow pink  Get Instant Access to Your Free Cookbook Today

By the way, Chef Gui Alinat is also the father of five kids. In his house, they have a STRICT food budget, and so he'll show you how to magically transform your favorite, filling comfort foods into fat burning meals without requiring fancy, expensive ingredients – or sacrificing taste.

The end result is that you'll finally start losing weight faster than ever while loving every bite you put in your mouth.

Arrow pink  Claim your free copy of the Eat More Burn More cookbook

Eat more to burn more,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Chef knife
Me with Chef's book and a handmade cooking knife he sent from France

PS - One more thing NEVER to do…
Do not struggle in silence no matter how small or large the obstacles in your way. You have the people and resources around you that want to help. Let us help. Start by getting Chef's cookbook today!

Arrow pink  Claim your free copy of the Eat More Burn More cookbook

Eat More and Burn More Cookbook

A few months ago we asked TT readers, "What's the #1 reason you can't lose weight?" Surprisingly, your answer wasn't 'time' or 'energy.'

Instead, you said you just need a better diet, one that helps you lose weight but is easy to follow, and leaves you satisfied - not starving all the time. You just want to eat foods that aren't boring or different from what your family and friends get to eat.

So I put my good friend, Chef Gui Alinat, to work in the kitchen and after testing hundreds of recipes, he's created a family-friendly fat burning cookbook that allows you to eat - and even overeat - your favorite foods while still losing weight.

He's fixed
100 of your favorite recipes and made them PERFECT for weight loss, and he's put them all into his brand new FREE cookbook, Eat More Burn More. <= Get it here

Chef Gui has spent over twenty years cooking these fat burning meals for the rich and famous in South Florida, as well as cooking delicious foods at home - on a budget - to feed his hungry family of SEVEN (yep, he & his wife have five kids!).

Chef's cookbook will soon go on sale on Amazon for $25, but he's convinced his publisher to give away a limited number of FREE copies before the official release

Arrow pink  Get your free copy of Chef's Eat More Burn More cookbook today  Arrow pink2

Chef's recipes are quick and easy to prepare, and don't require expensive ingredients (and that's GREAT news, because my family's number one complaint about many 'healthy recipes' is that the ingredients cost too much).

You'll be amazed at the variety of tasty meals you can cook on a budget that still let you lose weight while overeating your favorite foods.

But remember, Chef's special offer is only available for a limited time. All that we ask is you cover the shipping & handling so that we can get you this book ASAP.

Arrow pink  Get your free copy of Eat More Burn More today  Arrow pink2

And as I mentioned, Chef is great friend of mine. He cooks for one of my best friends, Joel Marion, down in Tampa, Florida. That's where we met, and you can meet Chef too, right now.

He made a short video for you explaining how his recipes crank up your metabolism and allow you to overeat your favorite foods while still losing weight.

Arrow pink  Watch Chef's short video here and get his cookbook today  Arrow pink2

Enjoy these amazing weight loss meals that actually fill you up,  

Craig Ballantyne, CTT
Certified Turbulence Trainer
Certified "Kitchen Clutz" that loves this book!

  PS - If you have family or friends that need this book...

... please forward them this email and tell them to get their free book today

Arrow pink  Get your free book today  Arrow pink2

Thursday, September 10, 2015

Last Chance to Take a Challenge

Scientific research proves you get the BEST results when you get FAST results. Losing weight slowly is for…quitters. Sorry. But people who lose weight slowly always seem to quit before they make big changes.

That's why you can't miss out on Missi Holt's new Slim & Sexy 30-Day Challenge where she gives you the diet, coaching, and exercise secrets you need to get fast results. But this is your LAST CHANCE to join Missi's program. The doors close at midnight. I don't want you to miss out on your fastest and BEST results ever.

Arrow pink Go here to join the 30-Day Coaching Challenge... Last Chance!  Arrow pink2

When the doors close, that's it. You'll miss out on Missi's daily motivation, her eating secrets for staying full on delicious foods while conquering cravings, and her advanced fat loss exercises that will help you get Slim & Sexy for life.

You'll be amazed at what you can do when you follow her plan and challenge yourself for a short burst of only 30-days. You've never had results like this before…because there's never been anything like this in the fitness industry before.
09 10 tt cellblock ballantyne
Missi is even my coach - here she is taking me through a workout

It's not your fault if you struggled in the past…but your time is now and the solution you need is here. Let's go. Let's do it. Get Missi's help and get your BEST results ever.

Arrow pink Go here to join the 30-Day Coaching Challenge... Last Chance!  Arrow pink2

When you start the 30-Day Slim & Sexy Challenge, you'll finally have everything you need to make permanent changes. And that's why we stand behind the Challenge with our 60-Day Money Back Guarantee.

There is NO risk for you to get started or to complete the entire 30-Days. In fact, we even give you another 30-days AFTER the challenge to enjoy your results before deciding if it was worth it.

If you aren't convinced you were given 100 times the value of your small investment... then please email us for a full no-questions-asked refund.

So please take advantage of this opportunity and let us take ALL of the risk off your shoulders and put it on our own.

It's up to us to deliver, and we know the 30-Challenge will do just that. This is how much we believe in this program.

I know that answers all of your questions, but if I missed anything, just reply to this email and let me know.

Don't let this opportunity slip you by. Your time is NOW. Your solution is here. Your coach is waiting. And your permanent results are just days away.

Arrow pink Click here to start your RAPID 30-day Slim & Sexy transformation  Arrow pink2

Your time is now,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Missi will show you how to…
… build the habits, make fast changes, and get permanent results. You'll have the support you need on the days where tough times and work or family stress might have derailed you in the past. This is the EXACT plan you need. Your time is NOW.
But this is your last chance to get accepted.
All of your excuses are gone. The kids are back to school. The summer cookout and holiday weight is hanging on and just won't let go. And you know you need to get rid of it now because winter weight gain season is just a few weeks away. Solve that problem today with Missi's coaching.
Arrow pink Click here to start your RAPID 30-day Slim & Sexy transformation  Arrow pink2
Can't wait to see what you can do in the next 30 days

Bench Bars and Paleo Protein Bars

Yesterday was an end to my 8-day CASS-Free streak. But it was worth it, because I had an incredible upper body workout and workday where I had to create over a dozen emails for Chef Gui Alinat's cookbook launch.

The workout went like this:

1A) Bench - 5x5 at 185lbs (so weak compared to 2006 when I did 225x14)
1B) Chest-Supported Row - 4x12

2A) Pause Pullups
2B) Incline Bench

Even though it wasn't CASS-Free, yesterday was alcohol-free. It's been a couple of weeks now, and could be a while before I'm interested in that again, even though I'll be hanging out with some drinkers this weekend at an NFL game.

Today I'm back on the CASS-Free plan.

But tomorrow I'll be off the plan with a deadlift workout on the docket.

BTW - No Coke Zeros, of course.

Oh, and no plastic water bottles either.

I have been experimenting with a new protein bar though. It's from and is Paleo. They flavor of the bar doesn't match the flavor on the label in most cases, except the Coconut Shred. The Glazed Donut just tastes like sweet playdoh. The chocolate brownie really isn't chocolatey. Hopefully future versions are better.

Now if you prefer real food, here's the GREAT news.

Coming soon! The Eat More, Burn More cookbook from my friend Chef Gui Alinat... Oh, and that knife is a gift from was handmade in France! So don't try and steal my copy of his book... smile emoticon
Turbulence Training's photo.
Turbulence Training's photo.

Today's kickbutt Mindset Tip:
"Your ability to set clear goals & work toward them everyday will do more to guarantee your success than any other single factor." - Brian Tracy

Rules for your Life make life so much easier. Structure = Freedom. Total paradox, but true:


Make the rules and make the changes,

Craig Ballantyne, CTT