7 Tips to increase calorie burn

Despite what a lot of "gurus" say, the old calories in VS calories out battle still matters...a LOT.

And so you have burn more calories.

To put it into the simplest of terms, weight loss occurs when we experience a caloric deficit. We all understand that if we burn more calories than we consume, we are destined to lose weight. Here are 7 tips to give you an extra edge and a lean middle.

1) Add kettlebell exercises.

A recent study from University of Wisconsin found that kettlebell training can burn up to 20 calories per minute.

That's an astounding rate of calorie burn...and no wonder why programs like the TT Kettlebell Revolution result in such dramatic fat loss.

Get started with the TT Kettlebell program here.

2) Lift heavier and lift more

By challenging yourself and increasing the weight load even slightly during your next workout, not only will you stimulate your muscles and help break through a plateau, you'll also utilize more calories. Research shows that 8 reps per set burns more calories than 12 reps per set.

3) Crank the tunes

Professional athletes, bodybuilding competitors and Olympians alike use music to pump them up before an event and during a training session. Music has been shown to be a huge motivator and highly beneficial to performance during a workout. Good music helps you keep it going for one more set or one more interval.

4) Use supersets for a super metabolic effect

If you want an efficient, time saving, massive fat burning workout then you will want to skip the long rests between sets and opt for supersets or circuits. Pairing opposing muscle groups and jumping from one exercise right into the next allows you to utilize your rest time as work time. When done properly with the required intensity, supersets can create a high oxygen debt that will leave you pumped and burning calories long after your shower.

5) Be like Bally...and stay moving all the time

Ol' Bally the Dog loves to be outside and moving around...even when he's not doing his doggy intervals.

Making some simple changes in your everyday routine can have the added bonus of using up calories almost by accident. Leave the car at home and walk or bike to work or just get outside and play with your kids. There are endless ways to add some calorie burning to your everyday tasks.

PLUS - staying active keeps you out of the kitchen and stops the "calories in" from getting too big.

6) Hit intervals hard

Interval training kicks cardio's butt. The energy used in these workouts is huge and the excess post oxygen recovery is an added bonus, burning fat and calories for hours after your workout. It's tough, but it's most definitely worth the work.

7) Combine ALL of these methods in the 1000 Calorie Workout Challenge.

The legendary 1000 calorie workout challenge is back, and you can get the metabolism accelerator program here for a limited time:

=> Get the 1000 Calorie Challenge Package - plus TT Bonuses

Plus, when you try the 1000 Calorie workouts, I'll GIVE you THREE of my TT 1000 rep challenge workouts just to reward you for taking action.

You'll receive:

The TT Abs 1000

The TT Bodyweight Cardio 1000 and...

The TT Bodyweight 1000 Challenge

Just get your copy of the 1000 Calorie Workout Challenge here.

And then email us for your bonus workouts.

Time to burn more calories,

Craig Ballantyne, CSCS, MS

Certified Turbulence Trainer

New Kettlebell Workout and QnA

I apologize for not getting a QnA out on Friday morning. Fortunately, I had some good questions from Facebook that I want to review here.

Also, if you like Kettlebell training, don't miss Chris Lopez's new KB for Fat Loss program here.

You'll get the Kettlebell version of the world-famous Metabolic Resistance Training workouts. Not to be missed.

Now to our QnA...

Q: What are your best 3 resources for fat loss information? - Scott Rawcliffe, Certified Turbulence Trainer

Answer:

Scott, great question.

1) The info I learned in university

2) Pubmed for new research studies

3) Email discussions with Alwyn Cosgrove

(And you'll get what I learn from all of those sources in your TT Certification Newsletter each month, trust me.)

Q: I see a lot of debate between planned progression in a single focused program versus doing a different workout everyday. I see merits to both. What is your take? - Justin

Answer:

Hi Justin, thanks for your question.

I wouldn't change the workout every day.

When I put together a program, I am looking for specific adaptations to training, and you won't get those by changing the workout every day.

Turbulence Training uses focused 4-week programs.

Here's how I look at it...

Would a pro athlete do a different random workout every day?

No.

And I train my clients with the same mindset I would use to train an athlete.

Q: I am a beginner to working out and I have a hard time doing lunges. I lose my balance. What can I do instead? - Mary

Answer:

Great question Mary. I see this all the time, and recommend that most people work their way up to lunges. This is NOT a beginner exercise.

Here's my "leg exercise progression list". Work your way down this list, as this will build up strength and balance for you to be able to do lunges in the future. Once you can do three sets of fifteen repetitions for an exercise you can graduate to the next one.

2-Leg Hip Bridge/Extension

2-Leg Stability Ball Curl

1-Leg Hip Extension

Wall Ball Squat

Bodyweight Squat

Prisoner Bodyweight Squat

Step-up

Split Squat

Reverse Lunge

Forward Lunge

Mastering the split squat before the reverse lunge allows you to work those muscles with less balance requirements. As you know, the forward lunge is tough, and shouldn't be attempted unless you can conquer split squats and reverse lunges first.

Now for some great reader feedback...this from Dan Dunn on the TT Facebook page.

"Hi Craig, end of week 6, 12 pounds lighter and a lot more energy, sleeping better and looking better. Had my vitals taken the other day, the med tech looked at me and asked me if I was a runner. I had to laugh, I really don't like running. Not bad for a 54 year old grandpa. Keep up the good work." - Dan Dunn

Thanks Dan, you keep up the great work too.

Start strong and finish strong this week,

Craig Ballantyne, CSCS, MS

Certified Turbulence Trainer

PS - If you have a question, just drop by the TT FB page here to ask it here.

And don't forget...

...to get the new TT Kettlebell programs here.

This is another great program from a Certified Turbulence Trainer.

Sale ends on Wednesday.

Off Day Super Saturday

I'm heading on a 2-hour dog walk to the beach to let ol' Bally the Dog swim in the lakez. No training for
me today. But I'm going to go downtown Toronto and run some errands, so that will be entertaining.
Maybe not as entertaining as yesterday's 40 minute bike ride through pouring rain, but still a good time.

Today's Kickbutt Mindset Tips:
A good one for athletes and all the competitors out there - "We don't rise to the level of our
expectations – we fall to the level of our training" - Archilochus, Greek Soldier.....found this one thanks
to Alwyn Cosgrove.

"You are responsible for exactly who, what, and where you are in life. That will be just as true this time
next year. Situations aren't important. How you react to them is." - Kekich Credo #58

Today's Independence Tip:
‎"I am convinced that fear of failing in the eyes of the world is the single biggest impediment to amassing
wealth." - Felix Dennis

And the myth of the Coffee Shop Entrepreneur:

- http://www.earlytorise.com/2011/09/23/entrepreneur-myth/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Meathead Friday

One of the busiest week's in my career has come to an end, but I still have an extremely busy October
ahead. Things will slow down around Thanksgiving, and I'll be taking extra time off this holiday
season.

In the meantime, we did a metabolic workout filming session yesterday and have more planned for
next week.

Today I did a meathead workout consisting of Overhead Squat, Underhand Pulldown, DB Row, DB
Triceps Ext, and DB Shrugs.

My latest TT MRT workout kicked my butt. Some awesome workouts coming your way in November.
Check out the photo of me post-workout here:

- http://www.facebook.com/MetabolicResistanceTraining

This weekend, don't forget that diet is more important than exercise for fat loss...here are Isabel's
free meal plans for help - www.turbulencetraining.com/freemealplans

Today's Kickbutt Mindset Tip:
‎"You're better off finding out the truth than being in denial." - Marshall Goldsmith...So ask for
feedback - at home, at work, from a trainer, from your friends. This will make you better.

‎"The road to success is paved with accelerated failures." – Michael Masterson

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Encouragement for the Day

Big filming session today, so no "real" workout again for me. But I'll be sweating a lot and kicking my
own butt with some metabolic finishers.

Check out the photo on Facebook from my last filming session:

=> http://www.TurbulenceTrainingFanpage.com

Today's training resource shows you how to replace intervals with metabolic finishers in your workout

- http://workoutmanuals.com/how-to-replace-intervals-with-metabolic-finishers/

Today's Kickbutt Mindset Tip:

"Everything that happens to me – good and bad – is my personal responsibility. I blame no one but
myself. These are the choices I've made – this is the life I'm living. I will accept the consequences of
my actions." - Craig Ballantyne Life Rule #8.

Get all my rules here

- http://www.earlytorise.com/2011/07/20/12-rules/

"Identify exactly what is you want. This takes a lot of thought. Then don't let anything stand in your
way of getting it." – Kekich #56

How to simplify your life and your business

- http://www.earlytorise.com/2011/09/22/mindset-trap

‎"No one is the best at everything. This isn't a license for mediocrity. It's a reality check. It's your
permission to deal in trade-offs and pick one thing to improve upon rather than everything." –
Marshall Goldsmith

Be the best at something significant,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

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

6 Day Workout Challenge

There's something I'm hoping you can help me with...

You see, there's one fat loss controversy I haven't been able to answer on my own, and it's bugged
me for a few years now.

Here's the fat loss problem we need to solve.

Is it better to do six SHORTER workouts (20 minutes) per week?

OR

Is it better to do three SHORT workouts (45 minutes) per week?

So my challenge to you is, if you're interested, to try splitting your workout up into six shorter
workouts per week, and let me know if you get better results that way.

Or do you get better results with three workouts per week?

The easiest way to do this challenge is with my new TT Super 6's program (available to all TT
members in the download area) or with the Max Fat Loss 6-day per week system here:

=> http://www.MaxFatLossWorkouts.com

Don't forget...I'll GIVE you a copy of my TT Super 6's if you try the Max Fat Loss program. Just send
us an email and we'll get you that bonus PLUS the legendary TT Xtreme Depletion Workout AND the
TT 15-Minute Workouts (and videos).

But...this special 2-for-1 offer is only available until midnight Thursday.

Let me know your results on the Turbulence Training Facebook page.

Get started on the 6-day per week challenge here and then help me figure out this fat loss mystery.

=> http://www.MaxFatLossWorkouts.com

Helping you find the best way to burn fat,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Bally the Dog is on a new 6-day program...

...and with his improved diet, he's starting to lose some of that summer belly fat he gained on
holidays.

"Six days to six pack abs", he barked.

Metabolic Training and Intervals

No heavy lifting for me today, but I will be filming some metabolic resistance training workouts later
today.

If you did an MRT workout today (Metabolic Resistance Training), let me know what it was over here
(trying to get a new page going dedicated to MRT workouts) -
http://www.facebook.com/MetabolicResistanceTraining

In the meantime, here's one of the most important reports I've written - interval training explained -
http://www.turbulencetraining.com/intervalreport

Today's Kickbutt Mindset Tips:
Don't get upset by things you can't control. Go with the flow. Breathe. Work on improving everything
else. Don't take things personally. Keep on moving ahead. Don't get set-back by negative people.

And today's Independence Tips:

"The fastest, easiest and most direct way to success is to model it. Don't try to reinvent the wheel.
Instead, surround yourself with people who are already achieving what you want. Get coaching, buy
into mastermind groups, and just model success." – Bedros Keuilian

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the
force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility.
Win or lose, only I hold the key to my destiny." - Og Mandino

The truth about who you hang around - http://internetindependence.com/who-you-hang-around-
matters

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Metabolic Training

My workout today: KB press, TRX row, lateral raise, TRX bodyweight triceps extension, 1 arm shrugs, and some sprints with the dog. I added sprints to my presses and rows today to increase the metabolic effect of my training.

Did some QnA on Facebook today:

Q: Do you ever recommend just buying smaller shirts to look bigger?

Answer:
Dan - I prefer shrinking them. That comes more naturally to me...and then you can't be accused of buying too small of a shirt.

Q: What is the best time to do cardio? mornings or afternoon ? sometimes I have to split my work and I dont know which one is better in the mornings. thanks!

Answer:
It doesn't matter. I'm not a big fan of cardio. I use weights and interval training. (Unless you call intervals "cardio", and then we're on the same page.)

Q cont'd: Yes the thing is that sometimes i have to split the weights and the last 20 min of turbulence workout! one in the morning and the other in the afternoon.But if you say it doesn't matter i'm going to stop worrying :)

Answer:
Yep, that's fine. If you want, you can do weights one day and intervals the next.

Q: How many full body bodyweight exercise sessions would you recommend per week before the return diminishes or begins reversing? Great stuff online and on facebook Craig! Love the audio podcasts!!!

Answer:
It really depends...you mean for fat loss? It's tough to go more than 4 per week without running into overuse injury. Overuse is the #1 factor in determining training frequency when it comes to fat loss.

Today's Kickbutt Mindset Tips - My 12 Rules

These are the rules I live by.

..what are yours?

Today's www.InternetIndependence.com Tips:

"Basically, we've been learning by doing, which is always better than paralysis by analysis. Do something small. Fail small. Learn the lessons, and then you can succeed at scale." - Dorje Mundle, Novaris. Quoted in Rotman magazine.

And a cool rundown of our Mastermind last week:

=> Masterminding Secrets from San Diego

Have a great weekend,

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

Deadlifting like an old man

Workout: Deadlift, box jump, glute ham raise, good morning, power wheel ab pike. Simple, but long,
since I started with a 15-minute walk around the block followed by the old-man warmup.

What type of warmup do YOU do?

Here's mine:

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

Last night I met a few friends for dinner at the poorly named, Sushi Inn. Ironically, it's in the heart of
tony Yorkville here in Toronto, yet you feel like you're going to Motel 6 for sushi. Strange. I had the
Gold Sashimi plate, and it was quite good. Lots of octopus and squid. Ewwww. But I put those straight
into the muscles.

Another workout resource for you, here's a new article from Certified TT Trainer Mike Whitfield

- http://workoutmanuals.com/total-body-workouts

Today's Kickbutt Mindset Tips
Follow the golden rule. Help others. The more they succeed, the more you succeed. "Nothing great
was ever achieved without enthusiasm." – Ralph Waldo Emerso

‎"Lasting goal achievement requires lots of time, hard work, personal sacrifice, ongoing effort, and
dedication to a process that is maintained over years." - Marshall Goldsmith. #truth

Today's Independence Tips:
"My business mantra: Inspire employees with something meaningful and true." - Mika
Ihamuotila.....Do you have a mission and a vision in your business? Here's one of mine:
www.TurbulenceTrainingCertification.com/vision

"You build brands from a deep understanding of the consumer, to communicate effectively, you have
to break through the clutter and leave a lasting impression; and you must always give the consumer
something back in return for the time she or he spends with you." - David Dunne

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I have a new FB page dedicated to Metabolic Resistance Training Workouts

- http://www.facebook.com/metabolicresistancetraining

Check out Workout B from the TT MRT program here:

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

Nice work Canada

Congratulations to Aaron Carpenter and the rest of Canada's rugby team for their win at the World
Cup. I trained Aaron back when he was at McMaster. He's a really good kid and I hope they keep it
going.

Meathead morning. Bench, pulldown, db incline, db chest supported row, dips, face pulls. Now to go
downtown for a breakfast meeting and then to the chiropractor for Active Release treatment. Then
back to work...finishing up the October TT workout of the month today.

Today's Workout Resource - Metabolic Finishers for Fat Loss

=> tinyurl.com/theTTFinishers

Today's Kickbutt Mindset Tip:
You have to stand up for what is right for you at this time. "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

The right thing is usually not the easy thing to do. You may sacrifice popularity for rightness, by
you'll lose self-esteem for wrongness. Don't be afraid to say no. – Kekich Credo 47

Today's www.internetindependence.com Tip:
"The great unwritten contract: every piece of advertising should give something back to the
consumer, whether it be entertainment, information, a moment's distraction from the cares of the
day or a window into the lives of others." - Terry O'Reilly

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Hottest fat burning method in the world

Just spent a weekend with over 37 fitness professionals, and we pretty much agreed this is the hottest
fat burning method in the world right now

- http://workoutmanuals.com/metabolic-finishers-fat-loss/

Almost every trainer in the room is using these at the end of their client's workouts to get faster fat loss
results.

Try it. Test something new today. Track your results. Learn a lesson and apply this to your life
tomorrow. Repeat every day.

Today's Kickbutt Mindset Tips:
"The secret of getting ahead is getting started. The secret of getting started is breaking your complex
overwhelming tasks into small manageable tasks, and then starting on the first one." – Mark Twain

Today's www.InternetIndependence.com Tip:
Surround yourself with people who are smarter than you are.

Find time. Set deadlines. You'll get it done if you make it matter to you.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

For those about to rock

"For those about to rock, we salute you." - AC/DC

If you are going to join us, and be one of the people who stand up to a challenge today, who face a
fear square on, who attack an attitude that is holding you back, then I salute you.

"Courage is a self-inflicted quality that gains momentum every time you try it." - Jeffrey Gitomer

If you are ready to make today your day, and the next 12 weeks the best 12 weeks of your life, then I
salute you.

This is the last Monday you'll have to join the 12th Turbulence Training Transformation Contest.

It's your chance to lose belly fat, get lean, overcome your emotional eating, and put in place easy-to-
follow habits for life that not only allow you to get lean at the snap of your fingers, but to stay lean
and sexy without giving up the life you enjoy.

All you need is to commit to three session per week of 45 minutes, with TT workouts you can do in
the comfort of your own home.

Proven workouts, that is. Proven to help men AND women lose over 33 pounds of fat in just 12
weeks.

Imagine being 10, 20, or 33 pounds lighter this Christmas?

That would be a heck of a present to yourself, wouldn't it?

And you don't even need to buy anything. Heck, you might even win $1000 just by losing your belly
fat - making it an extra special Christmas.

So here are the 3 simple steps you need to take to get started in the 12th Turbulence Training
Transformation Contest:

Step #1 - Take your before photo with a newspaper to verify the date.

Step #2 - Use Turbulence Training workouts for the next 12 weeks. You can get those through our
website or use ones from my blog or youtube channel.

Step #3 - Take an after photo 12 weeks later with a newspaper from that day to verify the date. Write
up a 300-word summary of your success story. And email all of that in to us here at
TurbulenceTrainingHelp@gmail.com.

That's it. That's all you need to do in order to be a part of the 12th TT Contest.

Get started here:

http://www.TransformationContest.com

And together, we can lose fat, get fit, look sexy, and achieve our BIG goal of losing 500 pounds of fat
as a group in this contest.

I thank you - and salute you - in advance.

This is the time it all comes together for you,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - If you have a question, just drop by the TT FB page here to ask it:

=> http://www.TurbulenceTrainingFanpage.com

Today is your last Monday to enter...get started now.

Have courage and take action.

Off-Day in Denver

No training today. Have a lot of work to do here in Colorado (just outside of Denver). Tomorrow I'll do
a squat workout, for the 1st workout of my new 4-week training program. Then I fly back to Toronto
on Tuesday evening.

I hope you're working out today AND that you are getting everything you need to join the 12th
Turbulence Training Transformation Contest here:

http://www.TransformationContest.com

Here's the bottom line…if you plan, and I mean really plan things out (not just making your lunch the
day before, but plan out your nutrition and workouts for the next 4-12 weeks), you will lose fat and
achieve more than you ever thought possible. This is the stuff of legends.

Today's Kickbutt Mindset Tip:
Consider taking this risk…Stand up and proudly share your story of overcoming the obstacles in your
life. Why? Because someone else's story probably inspired you…and right now, someone is sitting at
home in pain just waiting for someone to come along and be the inspiration to them that someone
else was to you.

That's how the world changes…not by the government fixing it…but by the people changing it – one
success story at a time. It starts with you and I.

Today's Independence Tips:
Out-think, out-innovate, and out-hustle the competition, and vividly visualize yourself as winning
before entering into every deal or competitive situation. – Kekich Credo #45

I still struggle with this...have your say:

- http://internetindependence.com/what-do-you-need-to-know

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Inspirational Fat Loss Story

Did a quick deadlift workout at Fit Gym today in San Diego, and now I'm off to Denver for a couple of
days.

Dang, I'm such a lucky person...I know the coolest people. You included. Had a fun night out in San
Diego at the Hard Rock. BTW, the Hard Rock in San Diego has the best event and checkin staff of any
hotel I've been too...really cool people.

PS - Had another great workout at Fit gym on Saturday...an old school chest workout with Bedros
Keuilian.

And now for an inspirational fat loss story

- http://truhealthquest.com/2011/09/no-quick-fix-guest-post/

This is a guest post by Rob Moore, a client of Certified Turbulence Trainer, Daniel Woodrum. Rob has
transformed his life both inside in out over the past year. He has lost close to 120lbs. Powerful stuff.

Craig Ballantyne

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