San Diego Power Outage

San Diego has been returned to full "Classy" status with power and internet. So we're back in
business. Yesterday the power went out for 12 hours without warning across Southern California.

And so last night we were roaming the streets of san diego with the power out...running with our
fitness gang led by Bedros...it was like Beyond Thunderdome out here. All types of gangs running the
streets. Friendly gangs. Just kidding. It was no big deal. Kind of boring, actually. Helped me stick to
my 9pm bedtime.

Got up this morning and the hotel gym was still closed, so I did a bodyweight workout in my room,
trying a few new things. Will report on this next week.

Today's Training Resource - Grip Strength Training Ideas
http://www.jimwendler.com/2011/09/building-a-better-grip/

Today's Kickbutt Mindset Tips
"No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or
businesses as it does to manage massive ones…and the massive ones carry with them proportional
rewards." – Kekich Credo #40…Find support from others who support your big dreams and who
dream big as well.

Take full responsibility for your work environment and behaviors. Everything you do sets you up for
success or puts another obstacle in your way.

Today's www.InternetIndependence.com Tip:

Never gamble. Calculate the maximum amount of risk you feel you can afford to take. – Frank
McKinney

Stay strong and classy,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Best two 20-minute workout plan per week

Had a great dinner last night in San Diego at Lou and Mickeys, a cowboy rib-eye steak and side of
broccoli. And I slipped in a little meathead upper body workout this morning.

QnA from www.TurbulenceTrainingFanpage.com

Q: If you can only fit in a 20 minute workout. A couple days a week, what exercises do you
recommend ( other days are 30-45)?

Answer:
Workout A: Squat + Pullup, Workout B Deadlift + Press

Here's another take on the 2x20 plan:

http://www.t-nation.com/free_online_article/most_recent/2_times_a_week_for_twice_the_gains

Q: Is there a smart way to attempt to even up muscle size and strength. Due to long years of shoeing
horses(horrible body position to work in plus long hours working at an anvil with a hammer) I have
one leg, arm noticeably smaller than the other. Even upper back muscle definition is not balanced.

Answer:
Less work on the strong side. Just one set while 3 sets for the weak side. You should also be
spending a lot of time each day (15 minutes) doing stickups, band pulls, etc. for upper back.

Q: Can you please give me your best bodyweight excercise superset for working quads and
hamstrings?

Answer:
My supersets use non-competing muscle groups, so I don't pair quadricep and hamstring exercises
together very often. A good exercise that trains both relatively well is the Bulgarian Split Squat,
particularly if you do the 1 and 1/2 rep style.

Today's CONTROVERSIAL kickbutt mindset tips:

Got some negative feedback on these two today...but I stand by them as rules to follow.

If you don't have social support, take charge as the leader. Be confident in your choices. People will
respect your decisions, even if it seems at first that they don't.

and

Avoid temptations…and environments that lead to temptation. No matter if someone struggles with
food, booze, gambling, etc., they should keep themselves out of those environments at all time so
that discipline does not need to be drained. We only have so much willpower.

Today's independence tip:

"Seek to minimize start-up risk but have maximum upside potential." – Yanik Silver, Maverick Rule #9

Craig Ballantyne, CSCS, MS, CTT
Last day for the www.TTforAbsDVDS.com sale

PS - Lead by example. - Kekich Credo #42

Deadlift and then airport and then San Diego

Heading back to San Diego today to learn from Bedros Keuilian and his Mastermind group. Should be a
great weekend.

Started the day with a deadlift workout. Not bad. Didn't make any progress in the last 4 weeks due to all
the travel and hard workout filming we've been doing. But should do well for the rest of the year.

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

If you are not making the progress that you would like to make and are capable of making, it is simply
because your goals are not clearly defined. - Paul J. Meyers

Today's Independence Tips:
Your first thought when you meet someone should be, how can I help them?" – Jeffrey Gitomer, The
Little Black Book of Connections.

And check out this article...the 5% Time Management Solution

- http://www.earlytorise.com/2011/09/07/the-5-percent-solution/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.TurbulenceTraining.com

Poor old puppy dog

Poor ol' pooches. ol' Bally the Dog has an ear infection. He's getting the dreaded plastic cone helmet.
And he has to go to a kennel for a few days while I'm gone. Rough week for the lil' stinker.

No training for me today, but I did a Facebook Fitness QnA at www.TurbulenceTrainingFanpage.com

Q: Best moves to build sexy female shoulders, that's where I want add shape/mass the most, thanks.
I should add I'm doing Big 5, starting tonight, anything I could add on at end of workout for
shoulders or will Big 5 cover it : ) Cheers, Lisa

Answer:
Lisa, add shoulder presses after the rows, before the single leg movement.

Q: Does your metabolism really slow down after 40? I am having more of a difficult losing the weight
but easier putting it on. And that's on pretty good foods!

Answer:
Hello Nathalie, there is no 'age' where your metabolism just slows down and drops off. The key is to
stay active and maintain your lean body mass.

Today's Kickbutt Mindset Tips
Don't let people beat the passion out of you. – John Williams

"What if you kept going? What if you dismissed your genetics and all the other excuses and just kept
at it and kept working hard?" - Alwyn Cosgrove

The opinion of your critics does not matter. What matters is the number of people you can help by
sharing your advice and encouragement in your business.

Here's a video with more Independence Tips:
http://www.earlytorise.com/2011/08/30/fbs/

Stay strong,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - This made my day...Mike is such a cool cat

- http://www.youtube.com/watch?v=nK6KyQOZDHY

Fitness QnA

Today's training for me was meathead upper body. Decent results. The weight room was filled with women over 60 doing squats, RDLs, and incline press. All wearing Ipods too. Pretty cool to see them training so hard and stylin' it up.

I did a QnA session on the TT Facebook page today, here were some of the best questions:

Q: What is a safe alternative to overhead presses?

Answer:
If someone did dumbbell incline presses and a lot of wide grip rows, they'd build nice shoulders. But more importantly, see a good muscle therapist to fix the issue

Q:what's your approach to skinny-fat trainees??

Answer:
In most cases, build muscle. Use metabolic resistance training workouts to build muscle and burn fat at the same time.

Q: Exercises to avoid for building too much shoulder muscle on females?

Answer:
Shoulder exercises...and just avoid doing a lot of exercises. Building muscle is about volume (of both exercise, weight, and food). Don't train like a bodybuilder or eat like one.

Q: I'm 170 lbs @ 5'10 with a 35" waist which I'm trying to get rid of but 1800 calories a day doesn't seem to be working despite three workouts a week and plenty of walking. Is it worth dropping to 1500 calories or lower?

Answer:
I think there is something wrong with your calorie counting. 1800 per day is really low for a man and should be working. I wouldn't recommend dropping lower.

And today's fat loss resource:

Don't forget this very important lesson during your Transformation ... one is more important than the other.

- The Classic Diet vs Exercise

Today's Kickbutt Mindset Tip:
Once you agree upon the price you and your family must pay for success, it enables you to ignore the minor hurts, the opponent's pressure, and the temporary failures. - Vince Lombardi

By adhering to a strong honest philosophy, you will remain guiltless, blameless, independent and maintain control over your life. Without a sound philosophy, your life will eventually crumble. – Kekich Credo #39

Today's Independence Tip:
A free video on building a website business

- How to build your business

Let's go,

Craig Ballantyne, CSCS, MS, CTT
Metabolic Resistance Training

PS - "Consistently and constantly force yourself to focus on the 'critically few' proactive activities that produce exponential results. Don't get caught up in the minutia." – Yanik Silver

12th TT Transformation Contest Starts Today

The 12th Turbulence Training Transformation Contest starts today. It's your chance to lose belly fat and win up to $1000 in one of our four categories.

To see how other folks just like you have been able to lose fat and change their lives, visit our success stories here:

=> http://www.TransformationContest.com

All you need to do in order to get started are these 3 simple things.

1) Take your before photos before Saturday, Sept. 17th.

2) On the day you take those before photos, start using any of the Turbulence Training workouts for the next 12 weeks.

3) Submit your before and after photos and 300-word contest summary "journal entry" to TurbulenceTrainingHelp@gmail.com before midnight on Saturday, Dec 10th.

That's it. No purchase required. You can find the workouts online, on youtube, or on my blog at www.TTFatLoss.com.

Looking forward to your success. And remember, every pound you lose helps get us closer to my goal of helping TT readers lose 500 pounds of fat in this contest. Help me help you help me. We can do this.

Today's Kickbutt Mindset Tip:
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. You can do it.

Consistency is key. Track your efforts and focus on what works. Look long-term, not next week. Get social support to help you make it through the dip. I can't emphasize how important it is to connect with and communicate with like-minded individuals.

Today's Independence Tip:

"The more you get involved and the more you give to others, the more connections you will make, the more friendships you will garner, and ultimately, the more money you will earn." – Jeffrey Gitomer

Craig Ballantyne, CSCS, MS, CTT
Lose belly fat for your chance to win up to $1000 here

Fat Loss is Simple #truth

Fat loss is simple once you accept how hard it is. Once you accept that, you accept how much effort, honesty, responsibility, planning, creativity, intensity, discipline, thought, and control the process is going to take it. It's not easy, but it is simple and straightforward. Only once you accept that will you succeed.

Some questions about the TT Transformation Contest:

Q: Hi Craig...just signed up for your contest...quick question: Does the before shot have to be in a bikini? lol I don't own one (never have!) and would prefer not to go out and buy one, since it won't fit in 12 weeks. ;-) Is a one piece ok?

Answer:
One piece is fine, thanks Louise. Looking forward to your success.

Q: Hey Craig, I want to do the transformation contest, is the booty for wife program a good one to use? Would this program work my upper body enough or should I use another program to compliment it?

Answer:
Hey Donna, yes, that is a good program, and it still has plenty of upper body work. Thank you.

Today's Kickbutt Mindset Tips:
"To climb the ladder of success, you don't nee more techniques and strategies, you need more friends." - Jeffrey Gitomer, "The Little Black Book of Connections".

"To get somebody to do something, you have to get them to WANT to do it." - Wired Magazine

Craig Ballantyne, CSCS, MS
Get TT Certified and join the 1 Million Mission

PS - Probably one of the best quotes to remind yourself of all the time.

"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel." - Maya Angelou

Yesterday's Workout Filming Crushed Me

Yesterday I filmed two 40-minute follow-along MRT workouts for a program coming out in November.
Finished with timed bodyweight squats. I could barely move my legs when I finished - felt like concrete.
You're going to get a good laugh watching me do this. Payback for every tough workout I've put you
through.

So today is an off-day. Went for a bike ride around Toronto this morning. Did some foam rolling and
stretching, but that's it. Tomorrow I will bench press. My current schedule is quite messed up with travel
and workout filming. Once we hit September 13th everything will be back to normal and I'll have a
strong push to the end of the year to get stronger...right now I'm just treading water.

This week's Fitness QnA and the August Success Story of the Month -
http://www.ttfatloss.com/bodyweight-exercise/august-success-story/

Today's Kickbutt Mindset Tips:
‎"Make big plans...that's the best way to make big things happen. Write down your plans. Share them
with trusted colleagues. Seek out team members and accomplices. Shun the non-believers. They won't
be easily convinced, but they can be ignored." - Seth Godin

‎"If you do not show up you cannot win." – Jason Leister

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Transformation Contest Winners

Congratulations to the Winners of the 11th Turbulence Training Transformation Contest. Check them
out here.

=> http://www.transformationcontest.com/

And I need YOUR help in the TT Contest #12 that starts this Sunday.

Our goal is to help contestants lose a total of 500 pounds of fat by the end of the contest. In #11, we hit
only 228 pounds - which is great, but still a long way from 500 pounds.

Can you help?

Check out the Transformation Contest site, get your TT workouts, and let's get started this Sunday.

Today's Kickbutt Mindset Tips:
‎"When someone tells me I can't do something, it makes me want to do it that much more." Barry Walker,
developer, Nashville

Search out positive people and experiences,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Workouts and Nutrition in Toronto

Finally home after my trip to San Diego and Evergreen, Colorado. Amazing times. Had a chance to
meet over 45 trainers, hang out with the Turbulence Training Team, have lunch with all the Certified
TT Trainers, dinner with Frank Kern, and a couple of days with my friends in Evergreen. Really
wonderful people all around.

In fact, here's what one TT Trainer had to say about the TT Summit:

"Thanks for an awesome weekend at the 1st Ever TT Summit!! It was great to meet you and all the
other TT trainers that were there. It was an inspirational 2 days with so much valuable information.
Can't wait until the Next Turbulence Training Summit!"
- Daniel Woodrum

Yesterday, it was time to head back to Toronto.

I drank a lot of caffeine on the flight from Denver to Toronto, so I hit a Meathead upper body
workout when I got home...Bench, pulldown, bb row, db incline, db tri extension, face pulls. All while
wearing Zubaz pants, of course. Miami Dolphin colors. Haha, I kid. I joke.

Today I did another workout.

Deadlift, Good morning, glute-ham raise, ball plank, power wheel pike. Followed by a chocolate
milk...been a while since I've had one of those.

After that I had a blender drink of Biosteel recovery powder (vanilla) and blueberries. Shout out to my
friend Matt Nichol and his drink that is taking over the NHL. Matt is one of the BEST strength coaches
in the world.

Note his awesome comment at the end of the article

- http://www.theglobeandmail.com/sports/hockey/move-over-gatorade-theres-a-new-fuel-for-
nhl-players/article2139387/

Today's Kickbutt Mindset Tip
"Persevere toward your spiritual fulfillment, happiness, dream, or goal." – Frank McKinney

Today's Independence Tips
Most millionaires believe that persistence is the ONLY reason they have gotten farther ahead in life
than other people. - From, "The Richest Man in Town" by W. Randall Jones.

‎"I'm a businessman, so I'm gonna make hay while the sun's shining. I've been self-employed for 23
years. That's an accomplishment in itself. You gotta be out there hustling. If you're not, you're not
gonna make it." - Mike Wolfe, American Pickers

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Join our 1 Million Mission here:
- http://www.TurbulenceTrainingCertification.com

PS - Don't stop. Don't quit. Don't even entertain the idea for a minute. Keep going after what you
want.

On the road again

Travel day today as I head back to Toronto. Here's the workout I did yesterday at Nick's Pro Fitness in
Evergreen, Colorado.

Squats, glute ham raises, lunges, stability ball ab planks. Good little gym. Great area for bootcamps.
Good trainers too, they knew what's what.

Todays Kickbutt Mindset Tip
"If I checked in on you today and looked at your nutrition, would I say 'nice work' or 'what the ???'" – Bill
Phillips

‎"You don't have to hit home runs everyday, but you must show up everyday." – Jason Leister

"If the situation is not right in the long term, walk away from it. Maintain a long term outlook in all
endeavors. Live like you don't have much time left…but plan as if you'll live for centuries." – Kekich
Credo #33

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Colorado Bodyweight Workout with Kids

Just did a bodyweight workout with my friends Max (5 years old) and Bella (3 years old) while staying
at my friend's house here in Cororado (as Bella calls it). We did an old man warmup, prisoner squats,
mountain climbers, hip extensions, breakdancers, stickups, regular squats, planks, and pushups.
About 2 half reps of each. Max said I earned my money. Good times.

Here's a rundown of the weekend's TT Summit...and the legendary bootcamp workout we did on
Saturday morning (exercises included)

- http://workoutmanuals.com/bootcamp-workout-with-bodyweight-exercises/

Today's Kickbutt Mindset Tips:
"To think clearly, you must have simplicity. The more complex the problem, the simpler the solution."
– Eli Goldratt

No matter how much faith and dependence you put on an external authority figure (whether it is
Jillian Michaels, Bob Greene, Bill Phillips, or Craig Ballantyne), none of us can do the work for you.
Success begins and ends with your internal responsibility. I will help you as much as humanly
possible, but ultimately, success lives and dies with YOU and your ability to TAKE ACTION.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Voting for the 11th TT Transformation Contest starts now and ends Wednesday night. Very
proud of all these folks as they participate in the TT 1 Million Transformation Mission

- http://www.transformationcontest.com/vote

Saturday Dinner and Sunday Workout

Legs are still tired from Saturday morning bodyweight bootcamp, so I did an upper body workout this
morning here at the hotel in LA. Morning workout at LA hotel - DB shoulder press, pulldown, db 1arm
chest press, row, arms, shrugs, and plank-into-triceps extension. Off to a small town just outside of
Denver today.

On Saturday morning, I put 25 trainers through a fantastic Fantastic 400 bodyweight cardio workout and
then interviewed some Certified TT Trainers and this legend of Turbulence Training, Catherine Gordon

- http://transformationcontest.com/contest2/catherine.shtml

Had a great meal last night, too. Thai food last night (steak and quinoa) at Chedi Thai in La Jolla with
Keuilian and Kern. Good times.

Kick off your week with the right nutrition plan - download Isabel's 6 week meal plan free here

- http://www.TurbulenceTraining.com/freemealplans

Today's Kickbutt mindset tip:

There will be days when you struggle but that is okay. Just never give up. Realize everyone else goes
through this, and not quitting is what separates the winners from the losers.

Craig Ballantyne, CSCS, MS, CTT
www.TurbulenceTraining.com

San Diego Workout and Sushi Time

Deadlift workout at Fit Gym in San Diego followed by dinner at Ra Sushi. Good times. Fit Gym in San
Diego is one my favorite places in the world to train. Heavy weights and girls = good times. Followed
by sushi and more girls = gooder times.

Today's Kickbutt Mindset Tip:
If you believe in something, be proud of it. Lead by example. Attract support into your world.
Encourage and motivate others. Stand out.

Do not compromise if you are right. Hold your ground, show no fear, ask for what you want, and the
opposition will usually agree. - Kekich Credo #32

It's got to be a BIG idea that you, your team, and your customers can "get" in seconds. - Yanik Silver's
Maverick Business Rule #1

Alright...time to crash.

Two big TT Bootcamp workouts starting at 7am tomorrow here in San Diego at the 1st ever
Turbulence Training Trainer Summit.

Awesome, awesome weekend ahead.

Be good,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Check out my vision here - http://www.TurbulenceTrainingCertification.com

Dinner and Games in California

I caught a late flight to LA last night, and stayed at my friend's house. Bedros Keuilian picked me up
in his new BMW M1, a cool little car, and we drove to his place in Chino Hills where his amazing wife
Di made fresh salmon, spaghetti squash, baby bok choi, and 'paleo' brownies from Mark Sisson's
cookbook.

It was amazing. Check out Di's site here...'veggie pancakes' are cool

- http://realhealthyrecipes.com/2011/08/18/colorful-pancakes/

After dinner, I played hide-and-seek last night for the first time in about 25 years. It was me and
Chloe Keuilian against her older brother Andrew. After an EPIC battle, the game was declared a draw.

Now Bedros and I are off to San Diego to play "help the trainers grow their businesses". It'll be like
hide-and-seek, but with ideas, not people. Going to be awesome.

We'll also play "hide-and-seek" from the cops while driving down to SD in Bedros' souped up Nissan
GTR. Just kidding, we'll be good.

Today's Kickbutt Mindset Tips:

‎"Everyone who got where he is had to begin where he was." - Robert Louis Stevenson

Today's Independence tip from www.Internetindependence.com:

"Presuming your personal performance is of extremely high or at least potentially high value, then
everything that facilitates it best has value, and everything that interferes has (hidden) cost.
Assembling, developing and taking good care of you inner-inner circle is a way of enhancing
personal performance." - Dan Kennedy

‎"Opportunities multiply as they are seized." - Sun Tzu

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.TurbulenceTrainingCertification.com

Upper Body and LA

Today's workout was my first real upper body session since I returned. Strength is just down a fraction despite being away from weights for 2 weeks. I'm pleased.

1A) Bench
1B) Underhand Pulldown

2A) Military Press
2B) DB Row

3A) DB Triceps
3B) Rope Face Pull

Off to LA tonight to see my buddy, Bedros Keuilian, and his awesome family.

Today's Kickbutt Mindset Tip:
Success is simple once you accept how hard it is.

That means, if you understand and accept that achieving your goals will require hard work and sacrifice, then you are psychologically prepared to do that hard work and make those sacrifices. Now it's just a matter of taking consistent action and following proven success blueprints.

"People need to be taught from an early age that no one owes them anything in life... and that character traits such as curiosity, hard-work, honesty, thrift, innovation, ingenuity and, above all, self-reliance are to be commended." – Tim Staermose

Today's Independence Tip:

- How to Find a Personal Assistant on the Internet

Craig Ballantyne, CSCS, MS
Join the Turbulence Training 1 Million Mission

First Leg Workout Back in Canada

I lost 5 pounds in Europe, both fat and probably some lower body muscle. So no records today in my first real workout back.

The workout was:

1) Squat

2) Deadlift

3A) Lunges
3B) Leg curls

4A) Planks
4B) Ball pikes

On an unrelated dog note, he stinks. Really bad. Can't figure out what he got into though. Good thing we don't have email smell-a-vision.

On another unrelated note, I watched Apocalypse Now for the 1st time...now I see where Death From Above 1979 got their name. Interesting.

Today's Kickbutt Mindset Tip:
People who believe they will succeed, come heck or high water, are the ones who do succeed. Why? Because they stick to it until they find a way. They never, ever, ever give up.

Today's Independence Tip:
"Trading your time for money is a devil's bargain. It is the easiest way to bring in income, but in the end it is still a job." - Matt Smith

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

Back in Toronto and in the Gym

My 8.5 hour flight back from Copenhagen turned into an added 4 hours on the plane due to
thunderstorms. Read the book "Sham", wrote some TT articles, had a nap, and watched a movie. But
after hour 10 on the plane I was more than ready to get home for a workout. A real barbell workout.
Been too long.

So this morning I got into an easy upper body workout...1st real lifting session in almost 2
weeks...old man warmup, bench, pulldown, bb row, db incline press. Now to go track down ol' Bally
the Dog and take him for a long dog walk.

If you like training the Meathead way, you'll like this

- http://www.turbulencetraining.com/meatheadsmuscle/

Today's Kickbutt Mindset Tips:
‎"Never stop investing. Never stop improving. Never stop doing something new. Make it your goal to
be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small
daily improvements eventually result in huge advantages." – Bob Parsons

Understand you will never reach perfection, but you celebrate your journey as you improve from point
A to point B. Make each day better than your last.

Find people who achieved what you want, find out how they think and act, and follow their lead.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Copenhagen Likes To Party

Copenhagen likes to party. And bike. And party while biking.

Turns out it is Pride weekend here, and the public drunkenness was off the charts. I've got nothing
against any of this, but it was a little sketchier than sitting at a cafe eating a croissant and soaking in
the charm of Vienna, as I was doing 8 hours before getting to Copenhagen. However, I covered a lot
of the city walking around for a few hours.

It's a complete mess this morning though, I just went out for another walk. There are some people
still drinking in the streets.

Now it's time to go home...for a few days...before heading to California. And that brings me to...

Today's Kickbutt Mindset Tip:

Everything ends. Good times. Bad times. I don't say this to be dramatic, but instead to remind you to
persevere through the hard times and to enjoy the good times - a little more than you might be
doing right now. Just a little reminder to stay strong if you're struggling, and be thankful for all
achievements.

Start your day right – with work, food, and a good attitude. This all starts by planning and preparing
the night before. Having a great day tomorrow is as simple as planning for one tonight.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - ‎"Remember that very little is needed to make a happy life." — Marcus Aurelius

Saturday in Austria

Just ran about 20 intervals around VIenna. Was only going to go for 20 minutes and ended up doing
45. Legs might be sore tomorrow - when I try the same thing in Copenhagen.

Time to go to a cafe now for a couple of hours before I leave for Copenhagen tonight.

It's a little strange here though, because nothing opens until 8am. No grocery stores, no cafes, not
even McDonalds (I wanted to check out their snazzy looking McCafe there).

As for last night, well, we did the obvious.

When in Vienna, go out for sushi, right? We went to Unkai, had sashimi. It was good...a little different
from North America - the salmon and shrimp weren't as good as usual but the tuna and whitefish
were really good. Also, the ginger was a little different, and I swear the wasabi wasn't as strong.

Then we wandered around for a few hours before and after. Always good to just wander around a
European city.

Today's Kickbutt Mindset Tips:

No matter what anyone says or does, YOU control how you react. You can get angry or you can
choose to learn from the situation and react in a more productive manner. You are under your
control.

Start your day right – with work, food, and a good attitude. This all starts by planning and preparing
the night before. Having a great day tomorrow is as simple as planning for one tonight.

Today's Independence Tips:
"The upside about chaos is it creates a lot of problems. But problems create opportunities. Chaos is a
big win for entrepreneurs." – Matt Smith

"Absorb what is useful, Discard what is not, Add what is uniquely your own." - Bruce Lee

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Adrenaline Thursday and Roadtrip Friday

Austrian Adrenaline Thursday kicked off with another downhill ride - but no bailouts. My buddy Jeff
and I did the same ride as Wednesday, but we were a little better. Then we rounded up our complete
6-person crew for rafting.

This morning I did another Ring-Bodyweight workout, but just a quick one.

4 circuits of:

- Pistol Squats
- Bodyweight Row
- Strap Fallouts

Now we're off on a road trip from Zell am See to Salzburg to Vienna.

Today's Kickbutt Mindset Tip
"No matter how difficult your situation is, you can get through it if you don't look too far into the
future, and focus on the present moment. You can get through anything one day at a time." – Bob
Parsons

Today's Independence Tip:
"Great things only happen through self-reliance." – Matt Smith

"When the student is ready, the teacher will appear."

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Austrian Adventures Part 2

Wednesday's Austrian Adventure was downhill mountain biking in a small town called Kaprun. It was
exhilarating. We only got in one run but it was awesome. Our guide was a young Dutchman named
Martin and our group of four also included my friends Jess and Jeff.

We rode the lift up to the top and then whipped down a fire road to the trail. I don't know how fast
we were going but it was a little scary to be zipping down the road with nothing protecting you from
going over the cliff but your reaction time and concentration.

Eventually we got to a single-track trail. It started off rocky, got muddy, and we even traversed some
streams. I bailed on one hairpin turn and lost the bike. Had to jump off it as I lost my balance, but it
was nothing serious. We finished three quarters of the run without incident until my friend Jeff lost
his balance going down a mini-waterfall.

At that point, I thought we were done as we rejoined regular roads and started back towards the bike
shop. Because we started so late, we only had time for one run before the lift closed for the evening.
However, we decided we'd try and come back in the morning – because our fee included two lift
tickets.

To finish off our ride, we had one more small section to cover in the woods. It was rocky and fast but
I didn't have too many problems with it. As I caught up to the two other riders I looked back for my
friend Jeff but he wasn't behind me. We waited about 10 seconds before we saw his white helmet
come bumping out of the woods.

As it turns out, Jeff suffered a pretty serious wipeout trying to avoid some of the larger rocks. He
scraped up his arm pretty bad and had some bruising on his biceps. Fortunately, he got away with just
minor injuries but it could have been a lot worse. Hopefully he won't be too sore for a repeat ride in
the morning.

My quads and calves were pretty tired from the bike and yesterday's hike. My hands also came close
to cramping up from riding the brake so much. If we go again, I'll do a lot better controlling the bike.

Today's Kickbutt Mindset Tips:
Have courage. Take action today.

"What would life be if we had no courage to attempt anything?"
- Vincent Van Gogh

"What is not started today is never finished tomorrow."
- Johann Wolfgang von Goethe

And today's Independence Tip:

Powerful post by Bedros Keuilian...very important to know as your business gets bigger, the attacks
will grow stronger...no one is immune, but I think it's great at what he has done here

- http://ptpower.com/2011/08/17/hate-and-hope/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Austria Hiking

Last year during my trip to Europe, we went to the Zakopane mountains in Poland for a big hike. In
one day we covered about 12 miles (maybe even 15), but during the process got caught out in a
torrential rainstorm. At one point, we were even pelted by marble-sized hail.

This year, our hike was still EPIC, but lacked the inclement weather. After a morning workout, we
drove to Zell am See Schmitten mountain. You can check it out here:

– http://www.hotel-sonnblick.at/en/hiking-in-zell-am-see-kaprun.html

We rode the gondola up to the top of the mountain (about 2200 meters). We then found a trail
promising a 2-hour hike down the mountain. We did that really fast, at some points running down
the steep slopes. After 75 minutes we were left with a conundrum.

Do we keep going and potentially end up at the bottom of the mountain, on the opposite side of the
gondola (and our parked car), and requiring a ride back? Or do we reverse course and climb back up
the mountain? At first I thought climbing back up was ridiculous, but my hiking partners all agreed it
was the best idea.

So we climbed back up, surprisingly taking an hour less than I expected. But it wasn't easy. My heart
rate was over 140 for the better part of an hour. It was basically like climbing steep stairs for 75
minutes. We finally reached the top and celebrated with some beer and pizza. But just a little. Well
earned though, I think.

The views were stunning, and I should have some photos to share soon.

I expect my legs to be stiff and sore, and they are a little bit, but it should get worse as the day goes
on. As you've likely experienced, leg muscle soreness tends to peak at 36-48 hours after the
workout.

By the way, the soreness won't be from coming up the mountain as much as it will be from going
down the mountain. The eccentric loading of the quads - from downhill running - will be the cause
of soreness.

We shall see.

In the meantime, we are planning for some mountain biking today and river rafting tomorrow
afternoon. Then I'll head back to Vienna on Friday, Copenhagen on Saturday, and Toronto on Sunday.

Time to prepare for the TT Summit in San Diego when I get back.

Still time to grab your spot here:

- http://www.TTSummit.com

Today' Kickbutt Mindset Tips:
‎"It is really not how much you can get out of life that matters; it is how much you can put into it that
counts. What will you contribute to life today?" -Bill Phillips

You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to a "I'm
going to succeed" belief.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Amazing Austrian Workout

Austria is beautiful. We (a group of 6) are out at a very nice chalet about 40 miles from Salzburg and
we'll be going hiking or biking today.

But this morning I worked out on some gymnastic rings one of the guys in our group brought. The
background for our workout was amazing.

I did over 200 pushups (rings, decline close-grip, regular), strap fallouts (like ab wheel rollouts), strap
x-body mountain climbers, and some upper back work - however, I aggravated an old upper back injury
during Sunday's workout in Lithuania, so I wasn't able to do as many rows as I would have liked.

We are staying in a great location for hill sprints, and I'll share some great photos when I get back to
Toronto, but I didn't bring the cables to connect my camera to my computer.

Hopefully we'll be going rafting tomorrow.

Today's Kickbutt Mindset Tips:

"Give without remembering. Receive without forgetting." – William Barclay

"Have a passion for what you do, both at work and at home." – Frank McKinney

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday's workout

Good times,

Sunday's workout was short but fast paced.

Started with a big warm-up.

1A) Towel 1-Arm Row
1B) Pushups
1C) Towel 1-Arm Row
1D) X-Body Mountain Climbers

2A) 30 Second Burpees
2B) 30 Second Diagonal Lunges

3A) Towel Chest Press
3B) Reverse Lunges

4A) 20 Second Burpees
4B) Mountain Climbers

5A) 10 Second Burpees
5B) Close Grip Pushups to Failure
5C) Bodyweight Squat – Timed Intervals

Followed by a swim in a cool Lithuanian lake, then a nap, then a sauna party with Karoke. Lots of fun.

Off to Austria now.

From the Vilnius airport,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Saturday Bodyweight Workout

On Saturday we switched it up with your bodyweight workout and brought a towel to do partner
assisted manual resistance exercises.

Warm-up:
Arm Crosses
Bodyweight Squat
Mountain Climbers
Jumping Jacks
Overhead Towel Squat
Pushups
Overhead Towel Lunge
Plank
Duck Unders

Towel Row
X-Body M
Towel Shoulder Press
Jumps

Jumping Jacks
Pushups

Towel Curls
Burpees
Towel Triceps Extensions
Jumping Jacks

For more at-home bodyweight and fat burning workouts, go here:

=> http://www.turbulencetraining.com/burnfatathome/

After the workout I went into Trakai, Lithuania, one of the tourist towns on a charming little lake and
a few of us had pizza and beer. After all, it was Saturday night, and I hadn't had much to eat all day.

Sunday's workout will involve a lot of sprints and metabolic conditioning training.

Monday will be an off-day as we travel from Vilnius to Salzberg, Austria. Hopefully I'll get to lift on
Tuesday.

Today's Kickbutt Mindset Tips
‎"Have a passion for what you do, both at work and at home." – Frank McKinney

"In order to succeed, your desire for success should be greater than your fear of failure." - Bill Cosby

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

I kicked their butts with a TT Bodyweight Workout

Yesterday we did a bodyweight workout with the students here in Lithuania. The workout included
grasshopper pushups, spiderman pushups, plank-to-triceps extensions, decline pushups, pike
pushups, and close grip pushups. Tomorrow will be pulling muscle focused. Finished with team sprints.
Good times.

We also did some intervals. Simple sprints. Here's more info on why interval training will help you lose
belly fat

- http://www.turbulencetraining.com/intervalreport

Today's Kickbutt Mindset Tips:
"Each day I'm getting closer to my goals" – Ted Nicholas

‎"I asked myself, How can I help people help themselves?" – Jack LaLanne

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Euro Workout Update

Arrived in Vilnius, Lithuania at 3:30pm local time on Wednesday, although it felt like 8am. Eventually,
we went to a great local gym called, Forum Sports Club. It's similar to the Gold's Gym in Orlando, but
not quite as good as the Powerhouse Gym in Tampa, Florida.

Did a great workout with my buddy Simon (Simon's girlfriend is from Vilnius, and that's one of the
reasons he's here).

Workout:

1A) DB Shoulder Press
1B) Pulldown

2A) Dips
2B) Seated Row

3A) Shrugs
3B) Stability Ball Rollouts

I don't usually workout at 6pm, but I actually had no concept of what time it was...after the workout
we rushed to meet friends for an international dinner.

We had people from Canada, America, Sweden, and Lithuania, and we met at an Argentinian
restaurant called, El Gaucho, in a very nice part of the old town of Vilnius.

I had an excellent steak and a little bit of wine. By the time we all got back to the rented apartment
where four of us are staying, I was starting to fall asleep. I've just woken up from a deep 8 hours of
sleep and it's time to buy some groceries, do another workout, and then head off to a resort in the
countryside where we'll be helping students work on their business ideas. That's another story for
another time.

Today's Kickbutt Mindset Tips:

There will be days when you struggle, but that is okay. Just never give up. Do your best, and try to do
better tomorrow.

"Knowing is not enough; we must apply. Willing is not enough; we must do." - Johann Wolfgang von
Goethe

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

On my trip

So I am off to Lithuania, Austria, and Copenhagen, on a bit of a repeat European Adventure that I did
last year.

You can read all about it plus my top 10 travel fitness/diet tips here

- http://www.turbulencetraining.com/travelreport/tt_travel_3874.shtml

So far, I'm enjoying the Copenhagen Airport. It's a giant mall - with some very nice stores - and a deli
where you can buy a giant ham. As in a giant Christmas ham. I'm not I've been to an airport before
with this feature. Quite entertaining.

I slept a few hours on the plane and I'm feeling like I've caught up to the time change. One more
flight to Vilnius and then a quick workout, dinner, and an early sleep to get fully on track.

Today's Kickbutt Mindset Tips:

"Visualize success daily." – Bedros Keuilian

"You gotta give to get." – Charlie 'Tremendous' Jones

"Envy, jealousy, resentment, fear of competition, etc., is personally destructive; it boomerangs off its
intended victim to return and harm you, by taking your focus off your game." – Dan Kennedy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Get Up Early

Woke up at 4am today, decided to go with the flow and just got up early. Has allowed me to get a good head start on a big to do list. Flying to Europe
tonight, so I have a few deadlines to meet. Early to rise is the best way for me.

Hit a great deadlift workout around 7 am. Should be able to hit an upper body workout in Vilnius, Lithuania on Thursday, and then bodyweight workouts in the
woods for the next week while hiking. Maybe a gym workout in Austria or Copenhagen before I fly home.

After training, I tried cherries in a blender drink today...didn't like it. On the other hand, I like adding cinnamon to green smoothies.

TT Trainer Update:
Congratulations to Christian Leighton...the newest Certified Turbulence Trainer down in Florida, near Miami. Thanks for being part of the Turbulence Training 1 Million Transformation Mission, Christian.

Today's Kickbutt Mindset Tips:
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.

Stress makes us grow. But you choose the direction of growth. Stress can make you stronger and tougher, or bitter and angry. Don't take the easy way out.

"Keep an active mind, and continue to grow intellectually. You either grow or regress. Nothing stands still." - Kekich Credo #28

Today's Independence Tip:

"Mastermind and collaborate with other smart entrepreneurs if they have futures that are bigger than their present." - Yanik Silver

Craig Ballantyne, CSCS, MS
Join the Turbulence Training 1 Million Transformation Mission

Training Environment

I decided to put off today's deadlift workout because the training environment wasn't right.

Tomorrow I'll be back at the gym in Toronto...better suited for the deadliftingz...what about you?

What type of gym/training environment do you have - and is it important to you?

PS - I'm not making excuses...but since I had the choice...why not lift in the best environment?

The gym I was planning on training at today is smaller than the gym in Toronto. There's only one squat rack and not a lot of room.

And in the AM, there are 1-2 guys that do these ridiculous 9 exercise circuits and take up 1/3 of the weight area. At that gym, i've spent 20 minutes waiting for room to open up. Also, the toronto gym has bumper plates and a platform...and 5 squat racks, and no one is tthere when i lift.

Today's Training Resource: The hottest workout in the TT world

TT Metabolic Resistance Training

Today's Kickbutt Mindset Tip:
"You must believe that your past is not your future. You are not stuck or defined by tradition and you don't have to listen to what others tell you to do. Focus on the bright things, the ones that bring a smile to your face. Find that passion and focus." – Gayle Carson

One person you need in your life...and 10+ books I think you should read

- 10 Books You Should Read

Craig Ballantyne, CSCS, MS
Become a TT Certified Trainer here

PS - This is classic:

"It's not the daily increase but daily decrease. Hack away at the unessential." - Bruce Lee

Easy Sunday Morning

No training today. Deadlift tomorrow. Just some dog walks, and taking him to a cottage so we'll go swimming and run on the beach. Hopefully he doesn't run over to the neighbor's cottage and eat their hot dogs. He's done that before.

Morning blender drink: Almond milk, vanilla whey protein (I think its a Canadian brand, "Progressive Organics"), broccoli (yes, broccoli - didn't have any spinach...you can't really taste it...although its not as smooth when blended), and 1/3 cup frozen blueberries.

Today's Kickbutt Mindset Tips:
"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." - Maria Robinson

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." - Churchill

Today's Independence Tip:

"Having a positive mental attitude is asking how something can be done rather than saying it can't be done." - Bo Bennett

Craig Ballantyne, CSCS, MS, CTT
Editor, EarlyToRise.com

My abs are still sore

Almost 48 hours later and my abs are still sore from Friday morning's workout of PowerWheel rollouts and Powerwheel handwalks.

Yesterday I did my final squat workout of my current 4-week program and today I did the bench press session. I'll take tomorrow off - going to the beach - and then will deadlift on Monday.

Tuesday night I fly to Lithuania for 5 days, followed by 4 days in Austria (hiking) and then one day in Copenhagen. So my heavy lifting sessions will be on a 2-week break. I'll resume my next 4 week program on Monday, August 22nd.

If you want a bodyweight workout for holidays, get this one - no equipment needed:

=> Bodyweight Cardio 3

Today's Training Resource:
Two new bodyweight and kettlebell workout videos from Certified Turbulence Trainer, Chris Lopez on his blog:

=> Kettlebells, Bodyweight, and TRX

Today's Kickbutt Mindset Tips:
Change your mindset. You are a person who can and will succeed. Truly believe in yourself.

"Act as if what you do makes a difference. It does." - William James

Today's Independence Tip:
Simplest, best, general advice: Get a mentor. An ethical, wise, worth-emulating mentor.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

The right attitude

Congratulations to Pete Cataldo. Pete is the newest Certified Turbulence Trainer. Great work, Pete, and thanks for helping TT on the 1 Million Transformation Mission.

Two fitness resources for you today:

First, a video of goofy ol' me showing you how to do advanced interval training:

=> Interval Training Ideas

And then this week's fitness QnA on MRT

=> Metabolic Resistance Training Definition

Also, I wrote an article about choosing what you do in life. What do you think
about the "Passion Myth"?

=> The Passion Myth

Today's kickbutt mindset tips:

I've had a couple of great days with a few real negative things happen, so from time to time, I feel like I've been knocked down, kicked while I'm down there, and then knocked down while trying to get up.

You know it. But we'll beat it.

When you're out there doing stuff and taking action, it's natural that you're going to lose a few battles...

I've screwed up royally several times this week myself...but just remember:

"It's not whether you get knocked down, it's whether you get up." - Vince Lombardi

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude" – Thomas Jefferson

Stay strong,

Craig Ballantyne, CSCS, MS
Get Turbulence Training Certified

Summer Outdoor Workout

Perfect weather for training outside today. Did some kettlebell presses, trx rows, pushups, TRX rear delt flys, powerwheel walks, KB shrugs, and Powerwheel rollouts. Added a little extra fitness by sprinting between where I had the kettlebells and TRX stationed.

Nutrition Resource for you to go with your workout tip:

My diet circa 2009...it's still about 80% the same...although I haven't had that particular breakfast in about 2 years

=> Daily Meal Plan

Today's Kickbutt Mindset Tip:

Head up! It's easy to get down on yourself, but don't let a bad day or mean person get you down. Keep your head up and stay motivated by looking long-term. Things could be a lot harder, and things will get a lot better. Stay strong.

Today's Independence Tip:
Work hard, work honestly, and work to benefit others. Do this and you will succeed. Continue to be pragmatic and work with integrity. Now, more than ever, we need good business people.

Every business owner can learn a ton from this post - Why you should avoid "deal of the day" sites

=> MailScanner has detected a possible fraud attempt from "www.cbathletics.com" claiming to be www.ptpower.com/2011/08/04/dea​l-of-the-day-death/ 

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I'm a big fan of this guy...I have all his albums

=> http://www.youtube.com/watch?v​=enrUMD_QXZM

Chin Up Video

No lifting today, but I got on my bike and went and did some hill climbs in the beaches area of town.
Good times. Will do an outside upper body workout tomorrow.

Great training resource:
I highly recommend checking out Jim Wendler's latest training program on this site here:

- www.T-nation.com

And a quickie - Band-assisted chin-ups:

Band assisted chinups by Chris Lopez

http://www.youtube.com/watch?v=z_7LHNpnF54

Today's Kickbutt Mindset Tips:
Take your #1 goal and make it your priority in life. That's how you get ahead. Accept that you will need
to sacrifice some other goals in order to achieve your priority goal. It's a much better approach than
trying to achieve 5 big goals at the same time.

"Always do your best. What you plant now, you will harvest later." - Og Mandino

Craig Ballantyne, CSCS, MS
http://www.turbulencetraining.com/forfriendsofjoel/ - MRT workout sale today

Weird Workout Response

I just deadlifted and now my right medial delt is twitching. Its funny, you can watch it twitch through my
shirt - like a heartbeat. It stopped after about 5 minutes. Happens from time to time when muscles are
fatigued, although I'm not sure why the deltoid was twitching. Perhaps some carryover effect from
Monday's bench press workout. I'm off from lifting upper body till the weekend.

I have a ton of TT projects on the go today. I'm going to release TT for Abs 2k11, finish up the August
issue of the TT Certification and TT Secret Society newsletters, and write an article for my blog on 3
training tips to implement into your workouts immediately. Better get to work.

Today's Kickbutt Mindset Tip:
Anyone can succeed. It is just a matter of discipline and effort. How hard are you willing to work? How
disciplined are you willing to be?

Today's www.InternetIndependence.com Tip:
The first step toward success is taken when you refuse to be a captive of the environment in which you
first find yourself. -Mark Caine

Craig Ballantyne, CSCS, MS, CTT
www.TurbulenceTrainingCertification.com

TT for Abs 2K11

I'm releasing TT for Abs 2K11 today, and coincidentally, I was just asked by Women's Health to
contribute a workout to their new book, "The Big Book of Ab Workouts". It's similar to the "Big Book of
Exercises" that I contributed to a couple of years ago.

My workout today was upper body, since I didn't get to train on Sunday. Bench press, and lots of
upper back.

We're having an interesting discussion over on FB today...

Have you ever done a 14-day or 21-day diet experiment where you removed one type of food or
ingredient from your diet? If so, what were your results? Was it difficult? What did you do to stick to
it?

Answer here:

http://www.TurbulenceTrainingFanpage.com

Today's Kickbutt Mindset Tips:

"Lean into it. Start your day by working on the projects that you'd rather avoid. You'll get them done
and it won't be that bad." - Matt Smith, Publisher, Early to Rise

‎"If you know what matters to you, it's easier to commit to change. If you can't identify what matters to
you, you won't know when it's being threatened. And in my experience, people only change their
ways when what they want is truly threatened." - Marshall Goldsmith

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Dinners and workouts on the road

Been having some great dinners on the road this week. Perlas and Sullivan's Steakhouse on Thursday.
Then a late Friday night dinner in Austin - surprisingly went with indian food...i think it was called
Little India. It was great.

On Saturday morning I had an early flight to Miami to spend time with my friend Matt from
www.facebook.com/thenewearlyto​rise and his family. His kids (aged 3 and 5) are adorable.

We went to the Setai Hotel for dinner. The chicken satay and spring roll appetizers were great. I had
organic salmon for my main course - which was fantastic.

Now I'm off to hit Gold's Gym for a Miami Meathead upper body workout, then flying back to Toronto
today. Yesterday was the most inactive I've been in over a year. All I did was walk from gate to gate
in the Austin and Atlanta airport. No dog walks, no lifting, no bike rides - should be well rested for
my workouts this week. Legs are a little stiff from Friday's squat workout still.

Today's Kickbutt Mindset Tips
If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track.
Immediately. It's minor damage that can be dealt with.

"Know where you're going: Create a personal vision or mission statement." - Frank McKinney

"The key is to keep company only with people who uplift you, whose presence calls forth your best." -
Epictetus

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

3 ways to rehab your body

While down in Austin, Texas last week I had dinner with my friend John and his wife at a great
seafood and oyster restaurant called Perlas. It was a great atmosphere, and the staff were incredibly
friendly. The food, including the mussels, red snapper, and grouper were really good too.

As we caught up, John told me about how he and his wife were planning to do one of those 10-mile
"Tough Mudder" runs, but training had been leaving them plenty sore.

So I gave them the following 3 resources, and wanted to share them with you too - and they are free.

I've used them all (obviously), and my chronic injury and pain level has been lower than anytime
during the past 5 years - despite training a lot with heavy weights.

Enjoy, and yes, you CAN overcome pain and soreness at any age.

1) Check out this video of how to do foam rolling to beat muscle soreness:

=> http://www.youtube.com/watch?v=y2KS-wnfAag

2) Read my old-man warmup that i do before each workout

=> http://www.ttfatloss.com/workouts/off-day-workouts/

3) If you suffer from any type of back, neck, or sciatic pain, this free book will help you:

=> http://tinyurl.com/avoidbackpain

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Gold's Gym Workout

Great start to the days. I woke up on Eastern Standard Time, nice and early, without an alarm clock,
and still felt like I slept in. We had a later dinner at Sullivan's Steakhouse here in Austin, which wasn't
bad, but before that, I met up with other friends at Perlas Oyster and Seafood bar. I had more fun at
Perlas, and my friends really enjoyed their meals. The folks at both restaurants were really nice, but
"cooler" at Perlas. I'd go back there for sure.

Nice work everyone...today I trained at Gold's Gym in Austin, Texas at 6am. Perfect meathead
environment, and they had boxes for box jumps, a glute ham raise, and empty squat racks.

Today's Kickbutt Mindset Tips from www.EarlytoRise.com:

"Recognize your highest calling as early as possible in life." – Frank McKinney

The world does not reward average people well so I will be extraordinary. – Ted Nicholas

And at the end of the day, we have to remember we have the easiest lives in the history of civilization
- better than Kings and Queens of the 18th Century. So always be thankful for what you do have,
even if it's not ALL that you want to have.

Today's www.InternetIndependence Tip:
‎"Find out what works, and then do more of it. Focus on first doing the right things, and then on doing
things right by mastering details. A few basic moves produce most results and income." - Kekich
Credo #18

Fun day planned in Austin today, and off to Miami tomorrow.

Keep pushing,

Craig Ballantyne
www.TurbulenceTrainingCertification.com

In Home Warmup and Deadlift Workout

Great deadlift workout this morning. I started my warm-up in my apartment with the tunes blaring
and using the lil travel roller (foam roller substitute) that I ordered from Fitter First. It's really cool,
and I might take it on my trip to Austin tomorrow. I usually travel with an acuball but I left that out on
the farm.

After about 15 minutes of rolling and bodyweight exercises, I did a short commute to the gym on my
bike and got into glute-ham raises and box jumps. Those were done for just a couple reps each to
continue my warm-up, and then I started specific deadlift set warm-ups.

As you can see, my warm-up is long. I've usually been going at it for 20-25 minutes before I do my
first real set of deadlifts, but I use such a long warm-up (my old man warm-up - posted on the blog
at www.TTFatLoss.com) because I go quite heavy and push the limits in my workouts.

You don't need such a long warm-up for metabolic resistance training TT workouts. You only need
10 minutes or so of rolling, a total body circuit warm-up and specific warm-up sets for your main
exercises.

Tomorrow I'll workout at the Gold's Gym in Austin, Texas. I've trained there before and it's good
enough, and I always try to hit Gold's when I travel. And since I've done so many workouts on the
road, I'm going to write up a list of the top 10 gyms I've visited and workouts I've had around the
world. Look for that tomorrow.

Today's Kickbutt Mindset Tip
One of my favorite quotes is, "To get what you've never had, you have to do something you've never
done." What's your favourite quote? Share it on FB here:

http://www.Facebook.com/CraigBallantyneFanpage

Today's Tip from www.EarlytoRise.com
According to Top Grade author, Brad Smart, "A-player executives read an average of 24 books per
year." I was surprised by this. Most A players that I know read closer to 50 books per year. Maybe I
only know AAA players.

Today's Independence Tip
‎"A creator, such as an artist, musician, photographer, craftsperson, performer, animator, designer,
video maker, or author - in other words, anyone producing works of art - needs to acquire only
1,000 True Fans to make a living." – Kevin Kelly

Craig Ballantyne, CSCS, MS, CTT
www.TurbulenceTrainingCertification.com

Hill Sprints and Last Chance

The next step in the Turbulence Training 1 Million Transformation Mission takes place August 26-27th in San Diego.

If you're a trainer looking to help more people, I hope you'll join my awesome team (and my buddy Bedros) here

=> http://www.TTSummit.com

It's your last chance to register at the Early Bird price AND get three awesome bonuses. This is going to be an incredible weekend for any trainer interested in being part of the Turbulence Training 1 Million Transformation Mission.

My workout today included the old-man warmup followed by some hill sprints out on the farm. After this I'm heading back into the city for a couple of days, and then off to Austin, Texas for a 3-day trip. Then back out to the farm before a big trip later this August.

Today's Kickbutt Mindset Tip:
Happy people measure their progress against the past, not against perfection. Are you improving? That is what matters.

And your Independence tips:

"It is infinitely easier to become a millionaire by becoming the kind of person deserved of being a millionaire and likely to sustain being a millionaire, than it is to pursue just the million dollars." – Dan Kennedy

"Your only limitation is how much action you are willing to take." - Carrie Wilkerson

Craig Ballantyne, CSCS, MS
www.TTSummit.com - Last chance to get the early bird registration bonuses is today 

Meathead Monday Bench Press Goal

Today's meathead workout was good times. Left me with quite the old pumped up arms and shoulders. The order went like this, underhand pulldown, bench, db chest supported row,
db incline press, face pull, triceps.

My goal for today's top set of bench presses was 200x11, but I only hit 10 reps. Still that is an improvement on my previous program and I'm going in the right direction, with shoulders getting stronger and having less issues with the rotator cuff muscles on my left side.

And I have my "old man warm-up" to thank for that.

My current 1RM estimation for the bench press is around 275 pounds, a long way from my personal best of an actual 310lbs bench in 2006, but I'm working my way back up.

Share your goals with the RIGHT people - the ones who will encourage you, motivate you, and connect you with others who will move you forward towards your goals and dreams. And constantly take action - one step (baby or giant, doesn't matter) every day closer to your goals and dreams.

Today's Kickbutt Mindset Tip from a reader of www.EarlyToRise.com

"Look first to yourself for answers. Determine what it is you want to accomplish. Based on your decision, create a vision to which you can bring the energy and determination to give it life during the time given to you. That will be your best opportunity to contribute effectively to the world." – Jim Tallman, ETR reader

Just added a new FB page for my new business

=> http://www.facebook.com/TheNew​EarlyToRise

Today's Independence Tips:
Deadlines = Speed of implementation = Attraction of the right people that will help you reach your goals

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

Squat Workout and New Project

Great workout today. The gym opens at 8am on Sunday, so I did the foam rolling, bodyweight warmup, etc. at home, then drove 7 minutes to the gym, and got right into my specific warm-up sets, followed by 3 great sets of squats. Continuing to improve, but a long way from top strength. Enjoying the journey.

Probably off to some outdoor eating festival today, and that's no problem for me and you one day per week. But if you want to lose fat, always remember who wins the battle of diet vs. exercise

=> Diet vs Exercise

Today's Kickbutt Mindset Tip

Cool story that supports writing down your long-term goals and vision...Four years ago, when Tony Bates was an exec at Cisco, he and his wife created long-term goals...Tony's written goal was to be CEO of a major company before age 45...he listed 4 companies, including Skype...and it happened. Today, Tony is the CEO of Skype (at age 44). Make sure you are setting your goals and writing them down.

"When you stay dedicated to your mission, the right opportunities will come to you." - Demetrius Walker

And my new project, "Early to Rise".

I'm now editor of a website called, www.EarlytoRise.com. It's been around for over a decade and has been a tremendous influence on me. I first started contributing to Early to Rise back in 2005, and now I write the main articles for it. It's a big deal for me.

It would be great to have you join me on the ETR Facebook page here:

=> http://www.facebook.com/TheNewEarlyToRise

ETR is about helping your live a richer, fuller life. We are dedicated to growing your income and helping you be more productive so that you can enjoy more time with your family and friends.

And finally, some summer reading (or airplane reading) suggestions:

Excellent articles on Ticketmaster and E-Bay in the July-August issue of Fast Company. And the August issue of Wired magazine has a great article on the Khan Academy (the guy who creates videos teaching math to kids and has received $2 million from Bill Gates).

Great to see so many people out there having a positive impact on the world,

Craig Ballantyne, CSCS, MS
www.TTSummit.com

Jungle Gym XT Workout

Today's Outside Workout included Jungle Gym XT pushups, rows, rear-delts, triceps, and biceps, plus KB 1-arm overhead press, and some Power Wheel handwalks and pikes.

Great times.

I would have kept on going but I don't need the muscle soreness, plus I'd clearly hit a point of diminishing returns.

Today's Kickbutt Mindset Tip:
"You can make your life anything you want it to be." – Ted Nicholas

And today's Independence Tip (for next week):
Create a work area that allows focused concentration and productivity.

Make sure that you are set up to minimize distractions and maximize output so that you don't end up staying 30 minutes late because you goofed off indiscriminately surfing the web or with co-workers talking about sports, Jersey Shore, etc.

Remember...time you lose to unproductive activities is stolen from your family, friends, and hobbies.

Craig Ballantyne, CSCS, MS
TT Trainer Summit <= Best use of a trainer's time

My Typical Day

I shifted my schedule around today, moving the workout to later in the morning. It's not a real tough session, because it is the Intro week to a new 4-week program, so I'll do it when I'm good and ready. I wanted to start the day by finishing some of the extra writing projects on my plate.

Here's what a typical day looks like for me when I'm home in Toronto although I'm out on the farm today, and that means less dog walking because I can just open the door and let him get his exercise on his own):

=> Time Management Tips

When I hit the gym it will be deadlifts, 1-leg squats, good mornings, and some ab endurance work.

Today's Training Resource:

Check out today's QnA mailbag that gives you a really challenging bodyweight circuit and a link to one of my favorite Youtube videos that I've filmed.

=> Bodyweight Circuit Challenge

WARNING: This next link is ridiculous...this is what happens when I have too much caffeine and get stuck on an airplane for 4 hours. The end result is a re-creation of an Austin Powers/James Bond movie gone Pete Tong:

=> EPIC Workout Battle for Bally the Dog

Hope you like it.

Today's Kickbutt Mindset Tips
"Give whatever you are doing and whoever you are with the gift of your attention." - Jim Rohn As Jim says, "Wherever you are, be there."

"Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein

Craig Ballantyne, CSCS, MS, CTT
The Turbulence Training Summit - Join us here

The big news

So the big news in my world is that my business partner, Matt Smith, and I recently worked out a deal
to take control of a website called, www.EarlyToRise.com. This website has been extremely influential
in my life, and we look forward to continuing the tradition of bringing readers amazing content.

My first article for the site is:

"12 Rules I Live By"

Check them out and add yours here:

=> http://www.earlytorise.com/201&#8203;1/07/20/12-rules/

To me, #8 is probably the most important of them all...it could stand alone.

Of course, adding another business to my life means I'll have to step up my time management. Time
is your most important asset.

So today's Kickbutt Mindset tip is:
Be firm with your time. A 10 minute phone call should not become a 30 minute conversation. Set
boundaries from the outset, and stick to them. It might upset a few people, but it will likely get
respect from a lot more who realize how valuable your time is worth. Do not hesitate to be ruthless
with your time...it's your life.

The above article was also written with the purpose of building a connection with the readers. After
all, as I mentioned yesterday, people won't listen to you until they know you. So I opened up and held
nothing back.

Once people know and like you, they will trust you. All things being equal, folks choose to do
business with their friends.

So today's www.InternetIndependence.com tip is:
Never underestimate the opposition to purchasing your product. Make sure you overcome every
objection and every last bit of skepticism. Remember...you're probably trying to sell something to a
complete stranger over the internet...think about that for a long time when you're creating your
website and offer. That's a big hill to climb. Work accordingly.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Leg Workout and Upper Warmup

Today was Workout 1 of my new 4-Week workout program. It was squat day, with glute ham raises
and front squats. A bunch of ab endurance work as well (plank variations). Later this morning I'm off
to my chiropractor for Active Release treatment. That involves a 30 minute bike ride across the city.
So lots of lower body work today.

Tomorrow though, is bench press day. My bench is climbing up the fastest of my three lifts, and I do
an extensive shoulder warmup before each workout. Check out the video here

=> http://www.youtube.com/watch?v=enrUMD&#8203;_QXZM

TT Trainer Update
Congratulations to Robin van Tintelen, the newest Certified Turbulence Trainer, and 1st ever from
Holland. Welcome to the TT Certification Mission, Robin.

For more information on the Cert and our Mission, please visit:

=> www.TurbulenceTrainingCertific&#8203;ation.com/vision

Today's Kickbutt Mindset Tips:
&#8206;"To get something you've never had, you've got to do something you've never done." - Author
Unknown

&#8206;"You are never too old to set another goal or to dream a new dream."
-C. S. Lewis

Today's www.InternetIndependence.com Tip:
"No one will hear you until they KNOW you." – Jonathan Sprinkles

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

Use This Workout To Help Rescue Bally the Dog

Hey Team Turbulence,

I sincerely apologize for Monday's email.

My account was hacked by the evil Svbraigz van CallEnssen.

Clearly he's friend with Rupert Murdoch and the folks over at the "News of the World".

Anyways, the rumors are true. The evil Super Villain, Svenbraigz CallEnsonn dognapped poor old Bally the Dog, and I'm frantically trying to track him down.

In fact, I flew down to Tampa, Florida to get help from the only person I know who could possibly track down this evil genius...

Lily Marionz (Joel Marionz daughter)

You can tell we just figured out what we're going to do. It's a brilliant plan. She's one smart lil' cookie.

So here's what she came up with.

Her plan included begging John Romaniello to create a cool, unique Superhero workout that would train you to have a lean amazing superhero physique (whether you're a Superman or a WonderWoman).

Plus, John and I created a new bodyweight program called the TT Fantastic 400.

And I'll give you the TT Fantastic 400 bodyweight workout as a bonus when you get John's new SuperHero Workout System here.

Just email our TT WonderWoman, Lesa, here and she'll send you a link to your bonuses (there's actually THREE workout bonuses):

=> TurbulenceTrainingHelp AT gmail.com

Use these workouts and you'll help me beat that dastardly super villain. Grab these cool new workouts here:

=> http://www.SuperVillainWorkouts.com

I figure if you can beat my TT Fantastic 400 bodyweight challenge, then you'll be able to help me battle the Super Villain, Braigz Callenson.

Together, we can defeat him and rescue Bally the Dog from his long, slow, cardio torture chamber.

Craig Ballantyne, CSCS, MS

Certified Turbulence Trainer

Creator => TT Fantastic 400 Bodyweight Challenge

PS - Please be on the lookout for Bally the Dog.

While the dog is insane, he's also quite friendly.

If found, please feed him immediately and rub his belly.

My Weight Training Warmup for Upper Body

Tampa to Toronto

Had a great quick trip down to Tampa, Florida to visit Joel and Lisa Marion and their supercute baby
girl Lily. My friends Vince Del Monte and his amazing wife Flavia are also down here. Plus, as a super
extra bonus, the kick-butt Powerhouse Gym here in Tampa is the bomb. I honestly may have made
the trip just to train there. And I'm not kidding.

I did a moderately intense upper body workout. That's my last workout for this 4-week workout
phase, and now I'm into a deload/intro week before starting it up again. My bench is improving the
most, followed by deadlifts, and then squats trailing behind. But most importantly, I've been able to
do a great job of rehabbing some nagging injuries I built up from a training experiment gone wrong
back in March and April.

Today's Kickbutt Mindset Tips:
Everything can be reframed in a positive way. Switch from "don't be late" to "Be on time". You get
what you focus on. Put only positive expectations on the people you manage (kids, employees, etc.).

Life's easy when you live it the hard way…and hard if you try to live it the easy way. – Kekich #4…
Short term pain from discipline equals long-term gain from progress. Long-term pain comes from
lacking short-term discipline.

And today's Independence Tip:
Failure or refusal to think accurately about self, market, customers, economics, staff, and every other
darned thing is THE chief cause of ALL failure – personal, professional, financial, relationship.
Aspirations and ambitions detached from accurate thinking and facts and realistic expectations lead
only to frustration and failure. – Dan Kennedy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

On the trail

I'm down in Tampa, Florida today, on the trail of the dognapped Bally the Dog. I've come down to work
with legendary private investigator, Lily Marionz, to track down my pup. More details tomorrow.

In the meantime, I'll be hitting an upper body workout at the legendary Powerhouse Gym here in Tampa.
If you ever visit this city, you have to train at this gym. It's one of the best things in Tampa.

Today's Kickbutt Mindset Tip
"Most men die at 27, we just bury them at 72." - Mark Twain…Never stop learning, improving, and
living. Be prepare to fail before you succeed, but never give up

Today's Independence Tip
"That something happened to you is of no importance to anyone, not even to you. The important thing
about you is what you choose to make happen – your values and choices. That which happened by
accident – what family you were born into, in what country, and where you went to school – is totally
unimportant." – Ayn Rand

And an article for you if you are struggling:

- http://internetindependence.com/are-youstruggling

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Dognapping Update

Greetings Fellow Villains,

My name is Svbraigz CallEnnsonn, Super Villain, and author of the

soon to be released workout, "TT Clash of the Super Villains".

It's an incredible new fat burning workout coming your way this week.

But enough of the pleasantries, after all, I'm evil. Quite eeevil.

That's right, so eeevil I need 3 e's in eeevil.

I make Dr. Evil look like Pre-med Fratboy Evil.

And you will certainly discover my evil side later this week when

I unleash the TT Clash of the Super Villains program on you.

**shakes fist**

...unless that super-dork trainer, Craig Ballantyne, pays me a

ransom of his six-pack abs in return for his dog, Bally, who I had

dognapped late last week.

Here's a photo of my evil henchman, "CROG", dognapping that

viciously friendly lil' varmint.

We've now got Bally the Dog locked away in my secret underground

lair, guarded by sharks with laser beams on their heads.

And we're making Bally do endless amounts of long, slow, boring cardio.

**insert evil laugh - Mwahahahahaha**

But the evil of long, slow, boring cardio is not what I have in store

for you with my Super Villain fat burning workout.

That workout is much, much more evil.

You'll get...

- The Joker's Jest circuit

- The Vulgarian Split Squat

- The Venom Pushup

- The Riddler's Revenge

And so much more evil your computer screen simply cannot handle it.

You'll just have to wait until it is released this week as a bonus to go

along with John Romaniello's new "SuperHero Workout".

Yours in fat burning evilness,

Svbraigz CallEnnsenn

Evil Norwegian Industrialist and Fat Burning Expert

PS - You're to love to hate my new TT Clash of the Super Villains

workout, but...

...it won't be available until Wednesday. I still have to go back down

into my evil laboratory and put a few final heinous touches on this

fat loss madness program. **insert more evil laughter, a roar of

thunder, and a flash of lightening**

And you can only get this workout as a bonus to go along with John

Romaniello's SuperHero Workout (or if you are a Platinum TT Member).

PPPS - No dogs were harmed in the dognapping of this dog.

Although he was yelled at for jumping on Crog...but then was immediately

given a belly rub because really, how can you stay mad at that lil pup,

even when you're an evil Super Villain?

New TT Trainer and Event

Congratulations to Kristina Powell, Connecticut's 1st Certified Turbulence Trainer. Proud of you.

I hope to see Kristina at the www.TTSummit.com. We'll have several TT Trainers on-stage presenting
some amazing transformation secrets that other trainers will be able to take home and implement
immediately.

Plus, I have a ton of stuff to cover, like my Daily Documents, the hottest workouts in the world right
now, 2 bootcamp workouts each morning, and much, much more.

This week's TT Training QnA covers shoulder mobility exercises, pushup variations, and "what
workout should I do next"

=> http//www.ttfatloss.com/workouts/pus&#8203;hups-series/

Today's Kickbutt Mindset Tip:
"Many of us are fortunate to be blessed with the ability to succeed – not for our sole benefit, but so
we may apply the result of our success to assist others." – Frank McKinney, 'Make It Big'…You can
only help the people who swim towards you. You can't help those who don't want to be helped. But
when someone does want your help, give it all you've got.

And today's independence tip:

"Problems start with lack of clarity about what you are trying to do in the first place." – Dan
Kennedy…so know who you are trying to attract…this will help you identify what you should be
writing, filming, creating, etc.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer