Panama Update and Funny Story

This week I'm speaking in Panama at a company retreat for a big bank in Canada, and they are bringing in two groups of high performers. Yesterday was the final day for Group 1.

My first presentation was Sunday morning. Then Group 1 had the next couple of days 'off' as a holiday. They could explore the city, hang out by the pool, etc. Well, a lot of them spent the time day drinking.

Yesterday, at 4pm, just before the big Group 1 Awards Reception dinner, I got in the elevator with a few 'sauced up' folks.

"Hey, you're Craig Ballantyne!" one of them yelled at me. She was really, really, really drunk. I'm talking "Spring Break Drunk."

To my amazement, she then proceeded to rhyme off the 5 Rules I taught on Sunday morning.

I was impressed. It was funny.

She probably has a headache this morning, and it's going to be a rough flight home. However, when she gets back I'm sure she'll appreciate the tips I teach in my new YouTube video => 5 ways to STOP drinking so much.

=> https://www.youtube.com/watch?v=4HQsx4VKptk

I haven't been partying or drinking down here because it's a regular work week for me. I'm taking some time off in Santiago, Chile, starting on Friday.

Tomorrow, February 1st, I'm starting a new habit challenge. One of my health goals in 2017 is to get 52.5 hours of sleep per week.

I'm doing well here in Panama this week. It'll be a little harder next week in Santiago and then San Diego. But ready for the challenge. And I love it when a challenge includes afternoon naps!

Last night I had 8 hours sleep. Today I did some intervals and enjoyed a BIG breakfast of eggs, spinach, pineapple, watermelon, and walnuts. I know... slightly weird mix, but it's just a giant fruit & spinach salad with the eggs on the side.

And I don't know if I'm imagining things, but the eggs at this resort are fantastic. I'm just talking about fried eggs, too. Nothing fancy.

Today's Kickbutt Mindset Tip:
Actions speak louder than words. Quit talking. Stop procrastinating. Start doing. Use the information you’ve learned. Life rewards action and you only get paid for done.

Take action,

Craig Ballantyne, CTT

PS - Be the leader everyone is looking for.

Build others up. Teach people what is personally possible. Give them hope and opportunity. Share your success secrets. Show them what you’ve had to overcome. Do whatever it takes to show people it is possible to change.

5 ab exercises

Y

esterday I mentioned new ways of exercising, and today I want to keep that up with 5 unique ab exercises that will hit your core hard and slim your middle.

Some of these "sore abs" exercises are advanced, but others can be modified for all fitness levels. You might even be surprised at some of the exercises I'm about to share with you…

So here we go, 5 exercises that have given me sore abs in the last 3 weeks…

#1 – Stability Ball Plank

A plank on the ball is 30 percent harder than a regular plank, but last Friday I used it in a weird way that left my abs sore all weekend.

I did a "3 minute stability ball plank challenge". I set a timer for 3 minutes and got in position. As soon as I started feeling fatigue, I stopped, rested for 15 seconds, and then got back in position.

I alternated between the Ball Plank and short rests for a full 3 minutes…and tallied up the amount of time I spent in the Ball Plank – and next week I'll try to beat that time. That challenge is a great way to make the exercise harder and for the time to fly by.

#2 – Stability Ball Rollout

This is one of my 3 favorite ab exercises, and to make it harder and for more ab soreness, the key is to do a sloooooow "roll out". That will put your abs under a loaded stretch – which causes soreness.

Now of course, you MUST train smart and conservatively…but if you are advanced, you can really extend this to about 5 seconds.

If you are an intermediate, don't roll too far out (see photo for reduced range of motion), but take it really, really, really slow. You'll get similar benefits.

#3 – L-Chinup

Okay, this one is super advanced, but for all of my bodyweight compadres out there, dig this:

You're basically going to do a chin-up while holding the top position of a hanging leg raise. Do all your reps like this. At first it will be really tough, but your reps will increase big time after a couple of sessions.

#4 – Regular Plank done to failure AFTER a hard upper body workout

I know what you're thinking…how could a regular plank make your abs sore?

Well, there's a little trick to this one…and that is to do the plank at the end of a really tough upper body workout when your arms are pumped and fatigued.

Why? Because it will force your abs to work extra hard, because it takes away a lot of the support that your arms give to a regular plank. So tack a regular plank on to the end of a biceps/triceps superset, and your abs will be pleasantly surprised.

So go for as long as you can with good form, rest 30-60 seconds, and repeat.

#5 –  Strict Hanging Leg Raise and Leg Pike

Most folks are familiar with the hanging leg raise. You might even have tried it yourself. But you won't get maximum results from this exercise unless you do it with strict form.

That simply means removing as much momentum from the exercise as possible – basically, don't SWING your body and your legs. Instead, brace your abs as hard as possible, start from a "dead hang" position and raise your legs with muscular control – not momentum.

And what's the ab pike? Well, it's an advanced leg raise. In the pike, you'll continue the movement to take your feet all the way to where your hands are holding the bar. Super advanced.

BONUS EXERCISE – Lying Dumbbell Triceps Extensions

Yes, the simple lying dumbbell triceps extension exercise can cause ab soreness. How? By emphasizing the stretch in your abs at the bottom of the movement.

You'll need to have your head at the very end of the bench and you'll need to drop the dumbbells a little lower than normal beside your head to get maximum ab stretching benefits…but done right, this will cause soreness and more sculpted abs if done consistently.

Get more bodyweight exercises in my videos here

Hitting your abs hard without crunches or situps,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's what MATTERS...

Kekich Credo #76. "I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work." ... Not every problem is conquered overnight, but if you persist and never give on what is important, you will succeed and achieve what really matters in your life.

The SECRET is to identify what TRULY matters and stay focused on your vision without taking detours from peer pressure or "shiny object syndrome." Dig deep, figure out what matters, and move towards that destination today. You can do it. I believe in YOU.

Need help? Get my book for the Focus Formula => www.FreePerfectDayBook.com

Panama Travel and Training Update

Travel frustrations yesterday. Nearly swore while waiting in the 6th line of the day. Panama City had a little traffic, nothing outrageous, but I let it get to me and became agitated in the hotel check-in line. Today I'll be better!

There's also a new habit challenge I forgot to mention.

52.5 hours of sleep per week.

Been hitting 50 regularly.

Pushing for more!

I had 7.5 hours last night and just couldn't sleep any later today. But that meant I had a good workout at the well-equipped gym here at the Westin Playa Bonita. And I followed it with a really healthy breakfast of smoked salmon, walnuts, spinach, and lots of pineapple.

Westin Hotels are generally one of the most consistent for healthy food and decent gyms. I'm a fan.

Today's workout:

1A) Cable Face Pull
1B) Pushup

2A) CB Chest Press - 60 pound dumbbells for high reps
2B) Pullup

3A) Seated Row
3B) 1-Arm Cable Lateral Raise

Finally...Here's a good morning shot from Panama.


Today's Kickbutt Mindset Tip:
This week... Kick a bad habit by removing temptations & planning two solutions for each obstacle.

So for me, it's getting to sleep 15 minutes earlier and not wasting afternoon time on the net.

Stay strong,

Craig Ballantyne, CTT

Diet Rules

Yesterday I heard from one of my good buddies from college.

He's currently using my TT Metabolic Resistance Training program but he emailed yesterday morning looking for a simple nutrition plan to go with it.

So I came up with this fat burning meal plan for him.

When I was done, I realized it might be the last diet article I ever need to write.

It will answer all of your questions…but if not, ask away by replying to this email.

First, the rules:

1) For fat loss, men need 1800-2200 calories while women need 1500-1800.

These are generalizations, I know, so what I recommend is using a calorie counting website or app to find out how much you are eating per day now.

Then, provided you aren't currently gaining weight, simply subtract 10-20% of that number to get your fat loss calorie goal.

If you are gaining weight, you'll obviously need to subtract more.

Finding the right calorie number takes a little trial and error, but shouldn't take more than a week.

2) Choose the eating pattern that fits your daily schedule.

If you don't get breaks at work, eat 3 larger meals. Use Chef Gui Alinat's Eat More, Burn More for this approach.

If you like the 3 meals and 2-3 snacks route, you can use that.

If you prefer fasting for 12-24 hours like I do, use Brad Pilon's Eat Stop Eat.

Research suggests that meal frequency is not as important as fitness magazines make it out to be…however, for some folks, the increased frequency works best.

Again, a little trial and error on your part is required.

But it's just a little work... for a lifetime of results!

3) When all else fails, eat more fruits and vegetables.

4) When in doubt, avoid eating foods from a bag or a box.

5) Only eat when you are truly hungry, not when you are bored.

Write down what you are feeling when you eat and snack.

Are you hungry, thirsty, tired, bored, anxious, exhausted, angry, lonely, or craving something?

Then list all the obstacles to sticking to your nutrition plan.

And then write down TWO solutions for every obstacle.

Always have more solutions than problems (a good lesson to teach our kids and share with our co-workers).

Now let's look at this

Simple But Effective Nutrition Meal Plan for Fat Loss

NOTE: Even though I list "protein shakes" a lot here, there's no need to use more than 2 servings per day (1 serving = 1 scoop). Protein shakes are:

a) Convenient
b) Filling
c) A better choice than most other things

But they are not magic or mandatory…just an option.

Look for a pure whey protein – giving you 20g protein per serving and less than 2g carbs. Mix it with 1 cup unsweetened almond breeze (because it has less than half the calories of a cup of milk).

For specific brands, I've partnered with BioTrust Protein, and it's the kind I buy for my mom.

Now for your fat burning meal plan.

Breakfast
Option #1 – Eggs (i.e. a 2-4 egg omelet with spinach, mushrooms, broccoli, onions, and even asparagus – choose a couple). Have an apple or some pineapple as "dessert".  Drink some Green Tea (or coffee is fine too) and water.

Option #2 – Protein shake + 1-2 oz almonds + piece of fruit

Mid-morning Snack

Option #1 – Almonds + piece of fruit + Green Tea + water

Option #2 – Protein shake + cut up vegetables and hummus + Green Tea + water

Lunch

Option #1 – Big salad with grilled chicken or salmon

Option #2 – Grilled chicken on whole grain bread plus cut up vegetables and hummus

Option #3 – Go to a Freshii restaurant for lunch – one of my best friends, Kam Singh, owns the Freshii at the Heartland Town center in Mississauga, so I want to give him some free publicity because it really is the freshest, healthiest "fast food" option out there — if you go, tell him ol' CB sent ya.

Mid-afternoon Snack

Option #1 – 1oz raw nuts + small piece dark chocolate

Option #2 – Banana with almond butter

Option #3 – One of the morning snacks

Dinner

Option #1 – 6oz steak + all the vegetables you want (minimize eliminate starchy carbs most daysof the week)

Option #2 – Chicken or Salmon with all the vegetables you want

By the way, if you want a glass of wine at dinner, go for it (but just one glass).

However, realize that when choosing treats, you have to pick your poison…you can't have wine, bread, a giant potato and dessert – and still expect to lose fat.

Choose one of those extras, keep it to one serving – to limit it to under 200 calories, savor it, and enjoy the rest of the meal and the company you are with.

And try not to eat too much food off your kiddo's plates

Dessert/Evening Snack (if necessary)

Option #1 – Frozen banana (sounds lame, but seriously good) or frozen berries

Option #2 – 1 scoop chocolate protein in 1 cup plain vanilla yogurt with teaspoon almond butter

Option #3 – An apple with 1 teaspoon almond butter

I hope that helps. It's about as simple as you can get when planning a fat loss diet.

But don't forget to…

• Drink 2-3 liters of water per day.
• Get to know your condiments…spicy mustards, salsas, no-sugar added tomato sauce, all of these are better than mayo and ketchup.
• Plan out 1-2 reward meals each week…eat what you want, but don'tgo overboard with the portions.

Finally, one of the best things you can do to create order in achaotic life is to create a series of personal philosophies/rules. They solve all of your problems without draining emotional energy. Here are my rules:

  The 12 Rules I Live By

Please share that link with anyone who you think would benefit. I believe it's one of the best pieces of advice I've ever written.

Your coach,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Never forget!

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it. You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief

Mile Time

Flying to Panama in an hour but I started the day with a fun challenge.

It was a timed mile run on the treadmill.

It had been years since I tried this, so I wanted to see what I could do.

Pleasantly surprised to hit 6:55.

Of course, that's on a treadmill, and even with a 1% grade.

But still.

Better than expected.

Not easy, but I could have pushed harder.

Might play around with s'more intervals to do this a little more.

Today's Kickbutt Mindset Tip:
"Persistence is a sure path to success with quality activities. Never, ever, ever give up." - Kekich Credo #75

Push on,

Craig Ballantyne, CTT

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

Creator, Turbulence Training

Garage - Panama - Chile

Pretty pumped for this.

Big travel journey starts today.

On Saturday morning I fly to Panama where I'll be speaking for a group of financial advisors and mortgage brokers. The organization purchased a kit for every attendee. This opportunity came about after the meeting organizer heard me on The Primal Blueprint Podcast. That goes to show you that you never know where we'll attract our next opportunity. It's why I've stayed committed to my podcast tour.

 

After six days in Panama, I'm heading to Santiago, Chile to meet our friend and fellow 2016 Toys for Tots presenter, Simon Black. We're filming at least one video for his customers, and hopefully more. All the while I'll be fitting in a few podcasts where I can to promote PDF and The Great Cardio Myth.

 

On Thursday, February 8^th, I fly from Santiago to Toronto, and then immediately, without even leaving the airport in my "hometown," I board a plane for San Diego.

On the 10^th I'm speaking at the Fit Body Boot Camp mastermind meeting, and then I'm holding a Perfect Life Workshop on the 11^th. I still have one spot to fill for that event, so I'll be pushing hard right up to the deadline.

 

After a day off on the 12^th, I'll spend Monday, February 13^th at FBBC HQ with Bedros filming videos for our upcoming new program that we're launching in May.

The next day the entire world celebrates Ballantyne's Day, so I don't think anyone will be working. Haha.

 

On February 16^th I'm back to San Diego working with a new 1-on-1 coaching client, an incredible business coach and has worked with over 3,500 entrepreneurs, including Sara Blakely (the woman who invented Spanx).

The next day I fly to Tampa and am hosting a Perfect Life Workshop on Sunday, February 19^th (the day after I celebrate Lilly Marion's 5th birthday with Joel and his family).

But wait, there's more.

On the 20^th I'll fly to Denver for a 40-hour visit before packing up and heading down to Phoenix, Arizona for a 25K Mastermind meeting with Joe Polish. Joe has arranged for me to do a short presentation on some of the tools we use in my Perfect Life Workshop.

 

And then, then I get to fly home to Toronto on February 26^th.

I think. And hope. 

But first...

I did a workout today. Although I must admit, I wussed out and didn't make the drive to the YMCA. Instead, I trained harder at home!

1A) KB DB Front Squat - 53x16 for a new record
1B) KB Swing - 70x4x15

2A) DB Row
2B) Ball Leg Curl

Today's Kickbutt Mindset Tip:

"To live an extraordinary life you must resist an ordinary approach" – Frank McKinney...

For fat loss, this means NOT doing the same things as everyone else in the office (i.e. bringing in donuts, eating fast food, going to bed late and running late in the morning).

Instead, you need to plan, shop, and prepare for your meals and stick to a workout schedule - be consistent and you'll achieve extraordinary results.

Rock on,

Craig Ballantyne, CTT

PS - Here are the reviews for my new book, The Great Cardio Myth:

 

https://www.amazon.com/Great-Cardio-Myth-Exercise-High-Intensity/dp/1592337392/

PPS - More!

On Amazon we're up to over 110 reviews for the Perfect Day Formula, and we have dozens more reviews on Goodreads.com. Here's one...

 

"Amazing book, easy to read, and easy to implement changes and your own "rules" for your life. Since I started this a few days ago, I've already made changes to control my mornings and it really does make a difference. Often, most of his points were really common sense, but yet how often do we follow that? We are short-sighted, immediate-pleasure-seeking beings, and if we don't have a vision of what we want our lives and legacies to be, with specific goals to make that happen, it just won't. We're destined for big things, each one of us, and Ballantyne gives you the inspiring how-to baby steps. Two thumbs up!" – Julie, Goodreads review

 

You can review all of feedback on Goodreads here:

https://www.goodreads.com/book/show/28942418-the-perfect-day-formula

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

Creator, Turbulence Training

Big 5 Exercises

There comes a time in your life when you probably think...

"This is it. This is my last chance to get it together and get back in shape again."

"And the longer I wait, the more out of shape I'll get, and the harder it'll be."

Part of that is true.

The longer we wait, the harder it gets.

So if you've been putting off exercises like burpees, kettlebell swings, box jumps, sprints, and clean-and-presses are great fat burning movements ... but they are very, very advanced.

If those are out of your league, I have something better for you today...

You're going to use my Big 5 Fat Burning Exercises that you can do in the comfort of your own home and that don't require jumping or bouncing around at an intensity that is out of your league.

The "Big 5" movements are guaranteed to boost your metabolism and help you lose belly fat.

The Big 5 System allows for a huge number of exercises to be used, and therefore a lot of variety in your workouts. And don't forget, variety is one of the 3 main principles that explain why Turbulence Training works so well.

Here are the Big 5 movements, starting with the most important of them all.

1) Squat movements

This could be a bodyweight squat, goblet squat, dumbbell squat, or barbell squat.

The squat movement allows you to do a lot of mechanical work which is one of the keys to burning a lot of calories.  So that's the first movement in the "Big 5". Always start your Big 5 workouts with a squat. 

Please note: Lunges and split-squats also qualify as a "Squat-type" movement, even though you will also be able to use them in the Single-Leg Exercise category below. Sometimes the lines blur between movement types for such great multi-muscle exercises.

2) Pushing exercises

The next fat burning exercise to use is any type of push-up or dumbbell press or bench press or even standing shoulder press. Again, very large amount of muscle to be used in those exercises that burn a lot of calories.

Plus, using the "non-compete" principle of Turbulence Training, by using a pushing exercise next, we let our leg muscles recover (and often our grip strength too, depending on the first movement used).

3) Pulling exercises

The next movement is any type of pulling exercise, so it could be band pulls, bodyweight rows, TRX rows, chin-ups, pull-ups, or dumbbell rows. Any pulling motion works your upper back and some of your arms.

This is a powerful fat burning, muscle-building movement.

And at this time, you'd have gotten about 80-90% of your results. So if you are really crunched for time, you could stick to only the first 3 movement patterns. But if you want to put the finishing touches on your body and boost your metabolism even more, then you'll need the last 2 pieces of the Big 5 circuit.

4) Single leg exercises

This could be a dumbbell lunge or split squat or a reverse lunge or a single leg squat, anything that works one leg at a time. Because you're using the lower body, it's a lot of musculature.

This is a tricky movement to do right after the Pulling movement, because your grip strength will be fatigued from the rowing or chin-ups or whatever you did. So try to use a bodyweight only single-leg exercise, such as the lunge or 1-leg lying hip extension.

This would also be a great place for a single-leg stability ball leg curl, or an advanced move like the Bulgarian Split Squat.

5) Total body ab exercises

The final movement in the Big 5 circuit could be a mountain climber or a stability ball rollout.   

But you'll notice these aren't just basic crunches (you never need to do crunches again).

Instead, you're working your arms, legs, and torso. That's why you must use a total-body ab exercise to finish off the Big 5 circuit workout.

Those are all the exercises that you could use for the Big 5 movements.   

Fortunately, you have an endless variety of exercises and set-ups that you can choose.   

If you did those Big 5 exercises, you would have a total body workout, you'd have an incredible fat-burning, metabolism-boosting training session. Done 3 days per week with a little interval training after each circuit melts your belly fat off fast!

To recap, here are the Big 5 Movements:

• Squat
• Push
• Pull
• Single Leg Exercise
• Total Body Ab Exercise

One reader sent in a great success story about my bodyweight exercises...

"I purchased your program back in February 2015. At that time I weighed 185 lbs (I am 5'7" tall). I have faithfully used your program 4 to 5 days a week ever since. I currently weigh 158 lbs, and at age 59, my wife tells me I look buff! I am excited to take things up a notch using this short workout program that I know will keep me feeling great. Just wanted to share this with you, and to thank you. You are awesome!" – Chris C.

Get more bodyweight workout videos and lose fat fast

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Focus on this theme next week...

Theme of the week: PURITY. Focus on purity of health – nutrition, sleep, rest, recovery, massage, meditation, and prayer. Fight the negativity of the world by being positive, doing good things, living a pure and honest life, having integrity, helping others, and adding value to the world. That is all you can control. Meditate on the word PURITY for 5 min every day

Garage Gym Meathead Sticking Point

First of all, make sure to read this article.

=> http://forum.ttmembers.com/showthread.php?p=204474#post204474

Please share with the world. I've posted on my FB pages and LinkedIn as well. You can make a difference in someone's life with this information.

After writing that article I went into the garage gym for another tightly timed training session. This time, a Meathead Upper Body workout. Tomorrow is an off day, and then I'll get one more deadlift session in before heading on an interesting journey to Panama, Santiago, and San Diego. (You wouldn't believe how hard it is to get from Santiago to San Diego, even though they sound the same! Haha.)

Today's Garage Gym Session:

1A) Pushups
1B) WYLIT

2A) DB Press - 80x10 (I'm stuck here!)
2B) DB Rear-Delt Raise

3A) DB Neutral Grip Incline Press
3B) DB CSR

Great times!

Today's Kickbutt Mindset Tip:

You must resist complacency. Fight, fight, fight against the feeling of ‘laying off.’ Never stop getting better. Never rest on past accomplishments. Never quit on your transformation. You will never be done. We can all get a bit better everyday. Expect more of yourself. Push yourself harder. Make the most of your gifts. The world needs you now more than ever.

Push on and grow strong,

Craig Ballantyne, CTT

The Lowest Point in my Life

Let me tell you about the LOWEST point of my life.

It was a beautiful sunny morning in the gym in the spring of 2006...

And I thought I was having a heart attack.

Seriously.
 

Ol' CB in 2005, 3 months before my anxiety attacks...

I turned to Richard, my client, who was a five-foot-six, 310 pound, 56-year-old stressed out lawyer, and asked him to take me to the hospital.

He looked at me like I had two heads, but he didn't know I was going through one of the biggest struggles of my life. The struggles were my fault. I had brought them upon myself by living a hypocritical lifestyle.

During the week I was training clients to lose weight, eat better, and improve their health. I would wake up at 4:30 AM to work on my online business before heading downtown to meet my first client at 6:00 AM. After a few hours of training, I'd return to my apartment and spend the rest of the day creating workouts, writing emails and shooting exercise videos for my fitness website.

That was the right way to live, but then on Saturday nights I messed up. I stayed out late chasing girls and drinking too much alcohol, leaving me tired and stressed on Monday morning.

Burning the candle at both ends caught up with me. I wasn't a 21-year-old anymore, but I made the mistake of living like I was.

On New Year's Day of 2006, I experienced my first incident. That holiday season had been particularly busy with Christmas parties and early morning gym sessions resulting in missed sleep. For whatever reason, my body responded with what appeared to be an anxiety attack. For twelve hours my heart rate was elevated, my breathing was labored, and I felt terrible.

An anxiety attack, for those of you that have never had one, is a terrible experience. You feel as though you have no control of your life. I woke up in the middle of each night thinking I was having a heart attack. But I worked through that episode with sleep, a yoga session, and a week of perfectly pure living.

My feelings of invincibility returned after a few weeks and I began to slip back into my bad habits. Each night I would stay up until 11 PM and wake up at 4:30 AM to keep working on my business.

One sunny Monday morning in March I woke up anxious after a rather strange and disturbing dream. Within minutes I could feel the onset of another attack, yet there was nothing I could do about it, and it wouldn't go away. Day after day I dealt with the symptoms: a tight chest, tingles in my head and arms, and short, shallow breaths.

It went on for six weeks straight, 24 hours a day. It was a living nightmare. I tried everything, from Qi Gong to meditation to yoga in order to get rid of the symptoms, but nothing worked.

I even went and bought a dog, a lil' chocolate lab puppy that I named Bally, in hopes that petting the dog would help calm me down. Of course, if you've ever owned a puppy, especially a lab, you know that they cause even more stress and anxiety, and for the few weeks the lil' stinker only made things worse!

There were good days, where the symptoms felt like background noise and there were bad days, where it took all of my power not to go to the hospital. But eventually, as I mentioned earlier, I lost that battle too…

So back to the day that I asked my client to take me to the hospital...I walked into the emergency room at St. Michael's hospital in Toronto and said those fateful words:

"I think I'm having a heart attack."

The nurse on duty took me very seriously and brought me to the back immediately.

After a few hours of examination, and a chest x-ray that showed nothing was wrong with me, I was sent home wearing a heart-rate monitor.

I sat down at my computer and began searching the Internet (again) for the solution to my problems. That's when I stumbled across an eBook called Panic Away. Within an hour of downloading the book, I was cured by five simple words in Chapter Two. Literally cured. It was almost as though I had been shaken and told to snap out of it.

There was nothing wrong with me. The doctors proved it. The heart rate monitor data would later confirm it. I knew what to do, what changes to make and that I needed to stop living like an immature fool. The worst day of my life became one of the best things to ever happen to me because it forced me to grow up and transform my future.

That was when I grew up, perhaps a lot later than I should have, but better late than never. And that was when I started writing my best-selling book.

We all suffer from anxiety, but I hope you never experience the same intensity of symptoms that I dealt with. If you do, please see your doctor and make the changes in your life that they recommend.

Despite a handful of setbacks following that low point in my life, it's now been years since I've felt even a twinge of panic. My stress levels are low, my life is filled with better people, and more importantly my external devotion to my 10 Million Transformation Mission keeps me focused on what really matters.

However, no matter what you are going through, I'll leave you with this advice.

You must look at what could be, not what you are. You can change. Things can be different. It's up to you. So much can be accomplished with a long-term vision and resilience to short-term setbacks.

Let me show you how to build your vision and control your life

Your coach,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Change only comes when the consequences of staying the same are too painful.

If you want to change then dig deep and bring your pain to the surface.

Find the Meaningful Incentive that will motivate you to fix your behavior, make better decisions, and implement the right actions.

Click here to get the step-by-step blueprint to a better life

 

Tightly Timed Training in the Garage Gym

Today was tightly timed with a full 8-hours sleep, a good writing session, a dog walk, an early call, interview prep (promotional and hiring), and then a workout before the calls started.

Here's how the lower body garage gym session went down...

1A) Stability Ball Leg Curl
1B) Mobility

2) Double KB Front Squat - 53x15 (can't find my record for this...)

3A) DB Split Squat
3B) Stability Ball Rollout

4) KB Squat - two high-rep sets

Today's Kickbutt Mindset Tip:
If you're worried, don't let F.E.A.R. stop you (FEAR = False Expectations Appearing Real). Just do something, anything, positive.

The only thing that will get you out of your FEAR Funk is action.

And read this! My latest on Forbes...

=> http://www.forbes.com/sites/garrettgunderson/2017/01/18/3-things-very-successful-entrepreneurs-do-at-the-end-of-the-day/#458c9a795398

Rock on,

Craig Ballantyne, CTT

PS -#DoubleTruth!

"We do not act rightly because we have virtue. We are what we repeatedly do. Excellence, then, is not an act but a habit." – Aristotle

Make the right decisions, right NOW, for your right life. And always!

Maximus Deadlift

Good fun today at the YMCA with a classic deadlift workout.

1A) Deadlift
1B) Box Jump

2A) Chin-up with knee-up
2B) Leg Curl

3) DB Reverse Lunge

Then some groceries. I'm stocking up on protein bars in advance of my trip to Panama and Chile that starts on Saturday morning.

Here's a great read Sunday about the work ethic of the "last" guy on the best team:
=> https://www.nytimes.com/2017/01/21/s...cadoo-nba.html

Also, make sure you grab a copy of this new training book:
'The Maximus Body' is finally here and ready to order

=> http://www.maximusbody.com

Today's Kickbutt Mindset Tip:
Structure leads to freedom. Discipline leads to greatness. Control your days, own your mornings, and win at your life.

"No life ever grows great until it is focused, dedicated, disciplined." - Harry Emerson Fosdick

Let us do this,

Craig Ballantyne, CTT

PS - For Lesa and all of our Packer fans...






PPS - One more...

“If you plan to be less than you are capable of, then I must warn you that you’ll be unhappy for the rest of your lives.” – Abraham Maslow

Saturday Shangri-La Hotel Workout

I've spent the last couple of nights at my favorite hotel in the world, The Shangri-La in Toronto. Yesterday there were some fun meetings with Sol Orwell of Examine.com and UJ Ramdas, co-author of The 5-Minute Journal. The night before that was a big dinner out and I ate a giant octopus. Seriously.

Heading home in a bit, but there was time for a morning meathead session today.

Today's workout:

1a) DB Chest Press

1b) Face Pull

2a) Pullup

2b) 1-Arm Standing Overhead Press

Tomorrow we deadlift!

Sad news for cardio folks...

On page 52 of the December, 2008 issue, Men's Health warns, "Never trust elliptical machines".

The magazine quotes a study that found elliptical machines over-estimated the number of calories burned in a workout by 31%. YIKES! No wonder elliptical machine cardio workouts don't work for fat loss.

Here's something better used by over 1,000,000 people!
=> https://www.youtube.com/watch?v=W_AHHQj7eaM

4-Minute NO-Equipment Belly Fat Destroyer Circuit

Today's Kickbutt Mindset Tip:
You can do it. Here’s why. So many others, starting in worst circumstances than you are today, were able to overcome massive obstacles and achieve their dreams. If they can, you can. Your time is now. The path has been laid out for you. You just have to do the work. You must commit and never quit. Accept that simple premise, and you will succeed.

Push on,

Craig Ballantyne

PS - A great post from Daniel Woodrum on the TT FB page yesterday...

It's time for some self love. It's time to start thinking more of yourself and letting the world know you are a special person.

What is one positive word that describes you?

Share that one positive word below, and I want you to constantly repeat that word over and over today.

We will pick one lucky person who comments below and send you a free digital copy of my The Perfect Day Formula book.

All you have to do is comment below on the one word that best describes you and share this post.

Words of affirmation are so powerful!

Carb Diet

According a recent survey, 79% of people at the gym think you have to do these 3 things to lose weight:

1. Cut back on calories until you're starving
2. Do hours of cardio
3. NEVER eat carbs again

That's all wrong.

But those beliefs are why most people... and maybe YOU ... struggle to lose weight.

You see, according to my friend and nutrition expert, Matt Stirling, the problem with low carb diets is that they leave you tired, weak, and grumpy.

Low-carb diets even give you "brain fog" that stops you from getting anything done and totally zaps your energy for exercise.

And if you're feeling weak and tired, you'll NEVER be able to lose stubborn belly fat.

Simply put, your body NEEDS carbs.  End of story.

That's why Matt is excited to introduce to you...

The Pasta, Potatoes, Rice, and Carbs Diet.

Despite what you've been told, carbs are not the "fat" enemy.

In fact, when you eat carbs the right way, they are actually your fat burning friend.

You can actually burn fat faster without giving up any of your favorite foods.

Matt's Carb Diet secret?

It's all part of a SIMPLE 3-Phase nutrition system that CUSTOMIZES your carb intake to overcome stubborn weight loss plateaus and help you FINALLY start losing fat again and cranking up your metabolic fat-burning fire (as if you were a teenager again).

  Check out his Customized Carb Cycling Solution here

Matt has worked very hard and has "cracked the carbohydrate code"  to get the fastest results possible with Customized Carb Cycling Solution.

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Because you are a friend of mine, Matt has a very special bonus for my action takers that will not be available anywhere else.

It's a collection of exclusive recipes for your low carb days, high carb days, pre-workout meals to fuel you through your workouts, post workout shakes and much, more.

It's called the Carb-Cycle Bible. This recipe collection is the "secret sauce" to getting the most out of the CCCS program.

To claim this special, exclusive bonus, email Matt your Clickbank receipt to contact@mattstirlingfitness.com and he will send you this exclusive bonus.
 

  Customized Carb Cycling Solution + Special Bonus

PPS - You cannot have self doubt. NONE of it!

"Controlling your time, dominating your day, and overcoming the mental clutter holding you back are the keys to losing, weight, getting rich, and finding the love of your life. You cannot have self-doubt. You must feel deserving of extraordinary results. This belief is essential to getting those rewards. This is politically incorrect, but true."

 

Meathead Condo Gym Workout

I went full meathead today at the gym in my condo.

The original plan was to go to the gym and do close-grip bench press, but I was late (since I got caught up in a writing project). My tardiness prompted me to save the 10 minute walk and skip the bench and sub in pushups.

Here's how the awesome workout went down...

1A) Pushups - Pause pushups and close-grip pushups
1B) Band Pulls

2A) Face Pull
2B) Chin-ups
2C) Cable Abs
2D) Triceps Extensions

Tomorrow is an off-day and I'm flying back to Toronto.

But Monday was an ON-day ... because I recorded the 2017 Operation Domination Webinar and now you can watch the replay to totally dominate your days and achieve your BIG goals and dreams this year. Enjoy!
=> https://app.webinarjam.net/login/23661/64e48b1c8a/0/replay

Today's Kickbutt Mindset Tip:

This is good ... and kinda bad... depending on where you are in life. But the end quote from Epictetus is what matters most. Everything ends. Good times AND bad. So persevere through the hard times knowing you will get through them soon, and be present and enjoy the good times with as much gratitude as possible before they end too ... "We cannot choose our external circumstances, but we can always choose how we respond to them." – Epictetus "Do your best. Do it with love, honor, integrity, passion, and commitment. Do it without recognition. Do it for the right reasons. Do it for the legacy you will leave in life." - Craig Ballantyne

Sincerely,

Craig Ballantyne, CTT

Squats and Meetings

Good start to the day. I did a fast leg workout and then rushed on to a lot of meetings. Very productive. Moved ahead with our big corporate training program and had a call with my mentor, Mark Ford.

Today's Workout:

1A) Squat
1B) Mobility

2A) Front Squat
2B) Good Morning

Today's Kickbutt Mindset Tip:

You cannot have self doubt. NONE of it!

"Controlling your time, dominating your day, and overcoming the mental clutter holding you back are the keys to losing, weight, getting rich, and finding the love of your life. You cannot have self-doubt. You must feel deserving of extraordinary results. This belief is essential to getting those rewards. This is politically incorrect, but true." - Craig Ballantyne

Push on,

Craig Ballantyne, CTT

Sunday Fun Day for Experiences and People Over Stuff

Today was a great day in Denver. It started with some big thinking and reading, then a good breakfast followed with a Meathead Sunday Fun Day.

1A) Pushups
1B) Band Pull

2A) Bench Press
2B) Pullup

3A) Military Press
3B) Bodyweight Row

Alright... now for a nutrition message...

Argh!!!!!!

Football parties. Business dinners. Tempting fast food. Alcohol. Chocolate. More alcohol. More chocolate!

Worse, there are so many high-calorie health foods now that are so tasty and delicious that you can easily overeat.

And our portion sizes are spinning out of control!

Yikes!

It's stressful. It's overwhelming.

And add to that the fact that you're so busy, busy, busy that you run out of time to take care of yourself, right?

Well, here's the good news.

I have this little 3-step system for fat loss…

This system first came to me back when I was 16 years old and reading my first bodybuilding magazines. I can still remember sitting around the old farmhouse and opening up a MuscleMag with Arnold on the cover.
 

Can you spot the 16-year old CB in this soccer team photo?

In that issue was a list of common foods and the number of calories in each. For example, an orange, apple, and banana were about 100 calories, a piece of bread was about 75 calories (back then), and a cup of milk was 100 calories (with 8 grams of protein).

I memorized that list and have spent the rest of my life "eyeballing" my calorie intake. I know how much food is enough at each meal and for each day.

But most people don't have all those numbers in their head.

Let me show you how to use my diet formula to lose fat...

Step #1 – Figure out how many calories you are eating.

Back in the "old" days of the Internet version 1.0, I would tell clients to use a site like Fitday.com to enter in their food intake and find out how many calories they were eating.

Today you can use one of the hundreds of apps that are out there.

If you do this for at least a week of regular eating, you'll essentially get a "college degree" in meal planning and calorie counting.

You'll know what foods are off limits if you want to stay under 2000 calories, and you'll know which foods you can enjoy in larger quantities without worry.

Once you know your average daily intake, then you can move to the next step.

Step #2 – If you want to lose fat, improve the quality of your diet.

Notice how I'm NOT asking you to eat less. Instead, I want you to eat better.

Substitute your 6-inch Subway chicken breast sandwich (about 500 calories with cheese and sauce) for a big spinach salad with chicken breast, lots of vegetables, and olive oil.

Replace your daily bowl of cereal or bagel with two eggs and an apple.

And cut out all liquid calories. Orange juice is just as bad as soda when it comes to STOPPING fat loss, so kick it to the curb and replace it with water or Green Tea. (By the way, 1-2 cups of coffee per day are fine. You don't have to give that up.)

These switcheroo's naturally cut your calorie intake while helping you stay full longer.

As a result, you'll lose weight naturally, without resorting to diet pills or potions, or starving yourself.

You might be able to stop there, but if you're struggling, we'll take one more action...

Step #3 – If you're not losing fat, decrease your calorie intake by 10%.

Don't dramatically cut your calories. Start with a decrease of 10%.

Of course, this will require you to use Fitday.com with your new diet (after you've improved the quality of food you are eating).

Those 3 steps are simple, and not only help you lose lots of fat safely and naturally, but also teach you the lifelong lifestyle secrets of men and women that keep off the weight effortlessly.

So channel your inner "16-year old Craig" and give yourself a free college-level education in meal planning.

Your flat belly forever will thank you.

Today's Kickbutt Mindset Tip:
Life is about the people you spend time with and the experiences you have. It's not about more "money" or "stuff".
I will value the friendships made in high-school with my soccer buddies more than any car, watch, or fancy item I ever own...





Stay young,

Craig Ballantyne, CTT


--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

Creator, Turbulence Training

2017 Goal Achievement Masterclass Soon!

Hey, I've got some exciting news for you.
 
On Monday night I'm hosting a FREE "Goal Achievement Video Masterclass" online.

You're going to get the secrets I teach my clients to achieve extraordinary results in every area of your life in 2017.

Please mark your calendars for Monday, January 16th at 9pm EST.

During this live online video presentation, you'll discover...
•    The #1 cause of pain and frustration in your life... and what you can do about it right now
•    3 simple strategies for overcoming the mental clutter that comes from having too many opportunities in life
•    A quick and easy way to develop mental clarity & achieve your most important goals
•    3 success tools to help structure your day for faster results
•    A 2-step solution for overcoming all the obstacles in your way so you get more done

Click this link to reserve your spot on the free video presentation

You'll be able to watch the presentation from your computer or mobile phone from anywhere in the world.

Please click the link above to get the full details on how to attend.

I'm looking forward to helping you and I will also be available to take questions during and after the presentation.

Click this link to reserve your spot on the free video presentation

Talk soon,

Craig Ballantyne
Creator, The Perfect Day Formula

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

Creator, Turbulence Training

Crunches vs Deadlifts vs The Airport

I didn't get a lot of sleep last night (more about that below), but today's workout was still a lot of fun and I hit my numbers. For some reason I ripped my hands up more than normal, though. Oh well. I ain't no hand model.

1A) Deadlift - 310x3x6

1B) Box Jump

2A) DB Reverse Lunge

2B) Shrug

That was it.

One thing I noticed was lots of folks wasting time with crunches. Maybe it was just the January crowd, but it seemed worse than usual.

So here's a tip:

Never do crunches again.

They are a waste of your precious time. What have they ever done for you in the past? If you never, ever did another crunch down on the dirty floor again, do you think it would matter? Of course not.

It's such a useless exercise and a shame the exercise industry has promoted it. Crunches do not give you the "core strength" that you need. Kick them to the curb.

Focus on nutrition, interval training, and basic strength exercises to get the body and performance you desire

Now for a funny story. Well, kinda funny.

Last night I got back from New Orleans around 9pm... My friend Joel Marion, from BioTrust, was flying out of Denver at midnight, so we agree to meet at the airport (that's when you know you travel too much... when you can only see your friends in airports!).

We sat around talking till almost midnight. It was so great to see him again, and we were able to tell each other work war stories and even allowed ourselves to complain a little to each other...

Often only other entrepreneurs can understand what it's like to have financial pressures, concerns about caring for and helping your employees get through personal and professional issues, etc., all while dealing with lawyers, the IRS, and all that fun stuff.

We both left energized and even though I had an AMAZING time in New Orleans... the highlight of my trip was the 2 hour hangout at Elway's in Terminal B of DIA. Ha!

And so that brings me to...

Today's Kick-Butt Mindset Tip:

Positive Social Support is often the HARDEST, but also most important Pillar of Success to put in place.

If the people you hang around with are negative and want to hold you back, find new friends (online and offline). If the people you go to eat with at work want to sabotage your diet, find new lunch buddies. There is no shortage of folks out there who are happy to help you reach your goal. I believe in the POWER of POSITIVE PEOPLE. Go out and get GOOD people on your side.

They ARE out there. And they want to HELP you!

Please believe me no matter what struggles you are going through right now... We are here for you. Keep searching for more caring connections, and most importantly, be the change you want to see in the world.

Be strong and good,

Craig Ballantyne, CTT

New workout videos reminder from Bally

Woof, woof!

Ol' Bally the Dog here, and I have some bad news. And some good news. And then more bad news. :(

I'm getting old.

Yep, I turned 11 in human years at Christmas, and my puppy sprints aren't what they used to be.

But I'm still in good shape because of them and my puppyweight exercises.

Now here's some good news for you.

My friend, Craig Ballantyne, the world-famous personal trainer, just filmed some new exercise videos for you.

And he's giving them to you for FREE when you order a copy of his new book, The Great Cardio Myth.

But more bad news...

Today is the FINAL reminder we're sending you about getting the bonus videos.

If you want to get immediate access to them, here's what you need to do...

If you want even more videos that are...

• High-energy
• Follow-along (where you do every repetition with me)
• Focused on form (so you do every movement perfectly)
• Fat-burning in 4 minutes
• 10 times better than slow boring cardio...

Then here's the DEAL of the Day.

You can now get my NEW videos as a FREE gift when you order my new book, The Great Cardio Myth. Order your copy from any one of these fine retailers.

• Amazon
• B&N
• Indiebound
• Indigo (Canada)
• Amazon UK
• Waterstones UK
• Book Depository (Worldwide)

When you order the book, you'll get four NEW workout videos as a bonus gift. 

Order the book from one of the links below, and then send your receipt to Support@EarlyToRise.com to get access to the videos.

• Amazon
• B&N
• Indiebound
• Indigo (Canada)
• Amazon UK
• Waterstones UK
• Book Depository (Worldwide)

BUT this is the ONLY way to get access to these brand new videos. They will not be sold anywhere else. You have to get the book to get the gift. Thanks!

These brand NEW videos will be just like having me take you through a fat-scorching bodyweight workout in person.

It'll be just like the photo below, where I'm training (on the rooftop of the Hard Rock Hotel) in San Diego with my top Turbulence Trainers.

Gettin' low with high-energy, fat-burning squats!

But even better, I'll be doing all of the exercises WITH you... and you'll get to see me sweat and struggle too.

Good times!

So order your copy of my new book and the new videos will be ready for you very, very soon.

• Amazon
• B&N
• Indiebound
• Indigo (Canada)
• Amazon UK
• Waterstones UK
• Book Depository (Worldwide)

Once you order, just send your receipt to Support@EarlyToRise.com to get access to the videos TODAY!

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Stay strong and Push on!

It's always darkest before the dawn. We all make mistakes. There will be days when you struggle. But successful people shake it off, rebound rapidly, and get back on track. Pull yourself out of the negative spiral, get support, and hop right back on the path to success by making the right decisions. Learn your lessons. Stay positive. Move on.

PPS - Final Reminder: Get Your Free Videos Today...

... when you order my book from one of these sites.

• Amazon
• B&N
• Indiebound
• Indigo (Canada)
• Amazon UK
• Waterstones UK
• Book Depository (Worldwide)

Once you order, just send your receipt to Support@EarlyToRise.com to get access to the videos.

The Great Cardio Myth is OUT!

My new book, The Great Cardio Myth, is now out => https://lnkd.in/e7ak4rG

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

Creator, Turbulence Training

Squats and off to NOLA

Alright, off to NOLA today for a Mastermind.

Great workout to start the day.

1A) Squat
1B) Prisoner Squat Jump

2A) RDL
2B) Abs

Today's Kickbutt Mindset Tip:
Invest in yourself for the sake of others. Take care of your health so you can deliver maximum love, life, & laughter to those that matter. Place a high value on your time. Don’t let others steal it away. Remember…every moment wasted in meetings, surfing the web, gossip, etc. steals it from your children, spouse, & 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! ... => Put your oxygen mask on first!

Alright, gotta rush.

Back with a big update tomorrow!

Sincerely,

Craig Ballantyne, CTT

PS - One more update...

---

Well, I officially screwed up... twice. Use the "A" word twice, and now I have to pay out $200 in fines... I'll do that when I'm back in Denver on the weekend. I was describing someone as a Hard-A**. What other word could I have used? I was stuck. Oh well.

The liquids have been great though, and I'm now easily getting 4 liters. I just have to get the first two liters down fast.

I'm not sure if this is doing me any good, but I'll finish through the contest.

Also, no plastic bottles so far.

Tomorrow I go to New Orleans for 3 days, and that will make for a good test.

Will I be able to find time to get to a store with boxed water?

Duh, duh, duh duh....... (Suspense music)