Post-Meat Meathead Workout

Well, I actually didn't eat any meat yesterday, but that's because I live in Canada. However, I had a great post-American Thanksgiving Meathead workout today, and I've finally figured out how to boil down my latest workouts, and the workouts of my guinea-pig meathead clients into two new TT Meathead programs for 2012.

There will be some sweet new Meathead workout program designs...modified a few exercises with new set and rep schemes. Muscle massacre 2.0.

Today's workout for me: Bench, V-grip pulldown, rack lockout, db row, face pull, db incline curls.

Until then, don't forget:

Do NOT do this AFTER you eat turkey (but feel free to watch it before, during, and after...and any time you want to watch me suffer)

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

How to get 6-pack abs for men
- http://turbulencetrainingforabs.com/how-to-get-a-6-pack-for-men/

And for women:

- http://turbulencetrainingforabs.com/6-pack-abs-workout-for-women/

Today's Harsh But True Kickbutt Mindset Tip:
It's possible no one really wants to see you succeed. No one wants to lose you to your ambitions. No one wants you to do better than them. People will try to hold you down. The negative media discourages success and encourages failure. You have to fight against all of these things to succeed, but if you believe in yourself you will succeed.

Move past the mistakes of yesterday. Learn from them, and then forget them. "Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit." - Conrad Hilton

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Insane Bodyweight Workout Video

This workout almost drove me insane.

Do NOT do this AFTER you eat turkey (but feel free to watch it before, during, and after...and any time you want to watch me suffer)

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

And don't forget to check out the Men's Health SuperBowl/Thanksgiving Workout Day QnA

- http://www.ttfatloss.com/workouts/workouts-exposed/

And one more ThanksTraining Day resource for you from Certified TT Trainer Mike Whitfield - How to get better results

- http://workoutmanuals.com/how-to-get-better-results-from-your-program/

Today's Kickbutt Mindset Tips:
"I used to say, 'I sure hope things will change.'Then I learned that the only way things are goingto change for me is when I change."~ Jim Rohn

‎"Life is fun when you open your mouth." You never know what's going to happen, who you're going to meet, or what positive effects it's going to have on your life when you just start talking to new people. – Neil Strauss

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Probably one of my favorite transformations...mostly because of the essay and the true 'pure transformation' aspect of this story. From zero to hero

- http://transformationcontest.com/contest1/steve.shtml

Cement Leg Workout

My legs are feeling like cement right now. Good times. This was a high-volume workout for me. Not for a hard-core bodybuilder, but it was for me.

Today's Training for me:
Jumps - 3x5
Squats - 2 moderate sets and 1 set to near failure of 12 reps
Lunges - 4x10
Glute-Ham Raise - 4x6
Cable Chops - 3x10

Grab a free KB workout here...nice for doing at home
- http://www.Kettlebellworkouts.com/

QnA with AC
- http://www.ttfatloss.com/workouts/qna-with-alwyn-cosgrove/

Today's Kickbutt Mindset Tip:
"When you are tough on yourself, life is going to be infinitely easier on you." – Zig Ziglar

Alright, Happy American Thanksgiving from Canada. I'm working tomorrow because it's just another normal day here.

Bench pressing too,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Just a random fast day

Finishing up the first fasting day I've done in over a year. Just randomly decided to do it.

To learn more about the science behind it, check out this site...from one of my best buddies in the fitness industry

- http://bradpilon.com/

More feedback about the TT MRT and Finishers programs:

John Simpson: "On week 2 of 24/7. Very challenging. Couldn't finish workout A, had to cheat and skip the 2nd and 3rd sets of Burpees. Also, jumping jacks never seemed so hard to do. On my second time doing workout A I was able to do the Burpees so it's awesome to see results already."

Katarina Roy Schanz: "Getting there with the finishers. Sometimes they finish me before I finish them, but I'm working on it!"

Brian Hoddy: "Just finished Advanced Workout 1 A of 24/7. Very challenging. My heart rate monitor had me in the mid 170s for most of the 2nd and third sets, and I had to take more than 30 seconds' rest on the last set. But I did finish!!!"

Debbie Dugan Dolce: "Metabolic Finishers-Amazing, fantastic, fun, hardest thing ever but the best ever at the same time! I've lost 4 lbs. in 2 weeks which is so great because I'd been stuck for so long. Genius stuff!!"

If you haven't tried them, you can get the workouts here:

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

Today's Kickbutt Mindset Tip:
"Do not be too timid and squeamish about your actions. All life is an experiment." - Ralph Waldo Emerson.....So don't wait any longer. Take action toward your goals today

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. Stay strong.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Metabolic Resistance Training Workout Feedback

Have you done any of the TT Metabolic Resistance Training workouts or the TT Metabolic Finishers program? If so, what's your feedback? Would love to hear it. Thank you. And here were the replies on Facebook:

Yann Pouplin: "Really REALLY intense...felt a litlle bit dizzy after the finisher about an hour ago."

Randy Stark: "Just finished the Metabolic Finishers program last week. Tough as hell, especially workout C! The finisher circuit seemed alot harder than treadmill intervals! Going to stick with a finisher instead of intervals for a while, see if I can lose this last bit of belly fat, while keeping diet the same."

Mike Whitfield: "Workout B of the TT MRT is the most challenging workout I've ever done. It's tough mentally and physically. Spiderman climb followed by shuttle sprints... seriously? I lost weight just reading it, which was pretty cool."

Luke Fildes: "More finishers please loved em!!:)"

You can grab the MRT package here:

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

My Workout Today:

Practice week of new workout...where I don't train that heavy and do fewer sets. Included Depth Jumps, Hang Cleans, Sumo Deadlift, and Rack Pulls. 1-2 sets of each.

Now a bike ride to see the dentist.

Today's Kickbutt Mindset Tips:
‎"I don't care how much power, brilliance or energy you have, if you don't harness it and focus it on a specific target, and hold it there you're never going to accomplish as much as your ability warrants." - Zig Ziglar

I am not judged by the number of times I fail, but by the number of times I succeed; and the number of times I succeed is in direct proportion to the
number of times I can fail and keep on trying. - Tom Hopkins

Role of Re-Invention and Resistance in your life
- http://www.earlytorise.com/2011/11/21/reinvention-in-your/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

how to pick the right metabolic finisher (article)

All these terms, MRT, MCT, and MFF can be a little confusing. So Certified Turbulence Trainer Mike Whitfield wrote this article for you on how to choose the right metabolic fat loss finisher (MFF) for your workout:

http://workoutmanuals.com/how-to-choose-the-right-workout-finisher/

Mike's a pretty zany guy, as you'll see in the article, but his workouts give you awesome results.

Enjoy,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Check out the TT Trainer Mission here:

- http://www.TurbulenceTrainingCertification.com

It's how we're going to help over 1 Million people transform their bodies and their lives in the next few years.

Funny Dog Workout Video

No workout today, just dog parking.

Thanks to Tom Venuto for sharing this funny dog workout video. Bally hasn't gotten the hang of this yet

- http://www.youtube.com/watch?v=NteMm10bFv8

Today's Training Articles:
The evolution of Metabolic Resistance Training
- http://workoutmanuals.com/metabolic-resistance-training/

How to choose the right metabolic finisher
- http://workoutmanuals.com/how-to-choose-the-right-workout-finisher/

A friend gave me a www.kiva.org gift card yesterday. Cool site. I made my loan to a farmer in the Phillippines to buy seeds for his farm. "Erminio is from the village of Isabela. He is 37 years old. He is married and has five school-aged children. To make a living, Erminio owns & operates a business venture in the agriculture sector raising crops." Check it out.

Craig

Bally Gets Smashed

After my workout today, Bally the Dog and I went on a long hike down to Toronto's beaches. He went in the water and got smashed by a wave. It was awesome. Wish I'd had a camera. It was EPIC.

My workout today (off week from heavy lifting): Pullups, Pushups, DB Row, Db Press, Face Pull, DB incline curls.

Congratulations to new Certified Turbulence Trainer, Joseph San Juan. A great quote from Joseph: "I know what it was like to be overweight and unhealthy, and I know what it takes to change. I want people to feel how I feel. The great part is that the health change translated into other parts of my life. I'm a better worker, husband, and father. I have more energy and a more positive outlook on life." Well said, congrats Joseph. Inspirational.

Learn more about the Certification here:

=> http://www.TurbulenceTrainingCertification.com

Today's Kickbutt Mindset Tips:

Great thing to do: Today would be a great day to go through closets and put all the clothes, coats, shoes, etc. that you don't wear into a bag and donate them. Get the clutter out of your life and fill it with people and experiences instead.

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." - H. L. Hunt

"Reward yourself. Having big goals is awesome. But you gotta set smaller "milestone" goals, too, goals that you can reach and reward yourself for by
doing something cool. And then when we hit that big goal – get yourself that prize. Savor the moment and THEN set the next big goal to achieve." – Bedros
Keuilian

Think about these questions when trying to stand out..."Tell the story about (your market/solution) that no one else is telling. Make your popular idea
"new" again. What's the BIG MYSTERY?" - Mike Palmer, the copywriter who wrote the End of America promotion

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Faster way to burn fat than boring ol' cardio

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

Bally and My Workouts

Ol' bally the dog had an amazing run at the dog park today with a labradoodle and a ridgeback. I haven't seen him run like that in a long time. Good ol' poochy.

My training today: Box jumps, squats, lunges, glute ham raise, ball rollouts.

My latest Men's Health workout tips exposed - uncensored guideline to your Thanksgiving and SuperBowl Sunday workout

- http://www.ttfatloss.com/workouts/workouts-exposed/

Also, congratulations to Ray Ortiz, the latest Certified Turbulence Trainer. He's part of the 1 million mission - www.TurbulenceTrainingCertification.com - #FOGR. Check out Ray's Bootcamp at www.ByeByeBodyfat.ca in Toronto

Today's Kickbutt Mindset Tips:
‎"Do not be too timid and squeamish about your actions. All life is an experiment." - Ralph Waldo Emerson.....So don't wait any longer. Take action toward your goals today.

"Your network determines your net-worth"....reach out and contact at least one person every day. Identify how you can help them. Be a value adder.

Craig Ballantyne, CSCS, MS, CTT

PS - Bonus gift fo you...a training call with my Scottish friend, Alwyn Cosgrove. We talk about metabolic resistance training and the importance of
foam rolling. You can download it here: http://InstantTeleseminar.com/?eventid=24325590 (BTW, I also have a Turbulence Training podcast on Itunes with over 100 podcasts on it about training, nutrition, and interviews with fitness experts).

New Follow Along Workout DVDs

Just finished up with one of my "guinea pig clients" in the gym, and I had him do a unique new circuit method I'm working on.

More about that soon...Oh, and tomorrow you'll get your complete Thanksgiving workout plan.

But today, if you need something to replace intervals, try this, and then get the 24-7 DVDs so you can do this workout while following along with me in the comfort of your own home while you burn fat.

(Plus you get to watch me work as hard as you do...it'll be payback time for you after all the workouts I've put YOU through. And today is your LAST CHANCE to get the DVDs so cheap. So grab them ASAP.)

Get the 24-7 Follow Along Workout DVDs here:

- http://247fatloss.com/vip-access/dvds2.html

3A) Burpees - 30 seconds
3B) Total Body Extension - 30 seconds
3C) Jumping Jacks - 30 seconds

- Perform the above circuit with no rest between exercises.
- Rest 30 seconds after completing the circuit.
- Repeat the circuit twice more for a total of 3 rounds.
- Rest 30 seconds between each.

Join me in this workout with the 24-7 Fat Loss hard-copy DVDs that you can follow along with in your living room, in front of the television.

This is the biggest bargain of the YEAR.

Get the 24-7 Follow Along Workout DVDs here:

- http://247fatloss.com/vip-access/dvds2.html

My training today:
No workout for me today, just my "Old Man Warmup"
- http://www.ttfatloss.com/workouts/off-day-workouts/

Bonus gift fo you...a training call with my Scottish friend, Alwyn Cosgrove.

We talk about metabolic resistance training and the importance of foam rolling. You can download it here:
- http://InstantTeleseminar.com/?eventid=24325590

BTW, I also have a Turbulence Training podcast on Itunes with over 100 podcasts on it about training, nutrition, and interviews with fitness experts.

Today's Kickbutt Mindset Tips:
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of." - Jim Rohn

And get all the Kekich Credos - and how I use them - here

- http://www.anewamericandream.com/fe/16305-video-3

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

End of another 4-week program

Grey November day in Toronto, perfect for lifting. One of my favorite times of the year actually, with all the anticipation of the holiday season, plus I don't have many more trips for the year and no more seminars. I get to spend more time reading, writing, and researching.

My training today: Pullups, Military Press, V-grip pulldowns, Dips, Wide Grip Seated Rows, BB curls.  

Now I'm off to the chiropractor for Active Release treatment. I highly recommend Dr. Michael Sommers - one of Toronto's best chiropractors.

Later I'll be reviewing some exams from new TT Trainers. Thankful to have them joining the Turbulence Training 1 Million Mission. Have you watched my Mission Video yet? It's here

- www.TurbulenceTrainingCertification.com

Today's Kickbutt Mindset Tip:
‎"Ninety to ninety-five percent of people will withdraw to the comfort zone when what they try doesn't work. Only that small percentage, 5 or 10 percent, will continually improve themselves; they will continually push themselves out into the zone of discomfort, and these are always the highest performers in every field." - Brian Tracy

Couple of Links for Business Owners:

𔂍 quick question for you - http://internetindependence.com/1-question-for-you

Do you have core values in your business? Mine are here -
http://www.earlytorise.com/2011/10/10/those-who-are-struggling/

Craig Ballantyne, CSCS, MS, CTT

Fitness Interval Timer Apps

Question: What iphone and droid fitness interval timer apps do you use to time your intervals? Gym boss? Cardio timer? Anything else?

I posted this on my metabolic resistance training facebook page and received this in reply:

Dave Lambert Workout muse

Jason Tawn Interval Timer by www.plainandsimplesoftware.com

Shelley Lidgren Turk In2shape Round Timer

Lee Clark gymboss all day er'day

Nick Porter Hiit interval timer for Android.

Glenda Watt I'm so thankful for this status! I didn't know these apps were out there and I just downloaded one. Can't wait to put it to use!! :-)

Steve Alford Workout Muse.

Jacy Jean Gym Boss. ... Steve ^ how do you like Work Out Muse?

Darren Bello Don't know last time I changed Gym Boss batteries, one for home and another for away

Joseph Garcia Nike boom

Glenda Watt Incidentally, the one I chose was Interval Timer for iPod. I was going to go with Gym Boss, but they haven't updated for iOS5 yet...fyi.

Jim Vellenga I use a Gymboss Max most of the time, but occasionally I will use an online timer (not sure on the name) when I am working out and don't want to be changing the timer during the workout in more complex body weight workouts. For straight intervals I use the Gymboss.

*******
Awesome stuff.

Now to our regularly scheduled content...

Today's workout for me: Hang Clean, Deadlift (315x7 - double overhand grip), Glute Ham Raise, Ball Leg Curl and Ball Plank.

Today's Training Resource:
For women...a TT workout and fat loss tips
- http://www.TurbulenceTraining.com/freeworkoutforwomen

Today's Kickbutt Mindset Tips:
46 days left in 2011. You can still achieve amazing results. You can still make dramatic improvements. You can still do SOMETHING. Start today.

Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way." – Kekich Credo #4

Stay strong,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday No Workout

I don't like skipping Monday workouts. But that's the way my schedule fell this week. So just stretches and dog walks today. A lot of work to do anyways.

So far I've planned the December 24-7 workout of the month for www.247FatLoss.com members.

Good fitness QnA session on FB:

Q: What's the best way to pack-up when travelling for business without having to pack twice of everything (like gym shoes, work shoes, and all the clothes)

Answer:
I use a Red Oxx bag, and can go to europe for 2 weeks without checking a bag. Mind you, the secret is to do laundry while you are there...either by renting an apartment or paying the hotel to do it. But I take Nike Frees and flipflops in the bag and wear dress shoes on the plane (or swich with the frees). This probably requires a video. But again, its all about laundry while traveling.

Training Resource of the day - TRX and KB workout:

- http://www.turbulencetraining.com/444

Today's Kickbutt Mindset Tip
Short-term pain from discipline equals long-term gain from progress. Long-term pain comes from a lack of short-term discipline. It's a very simple, yet powerful relationship.

A great way to start your week is by recognizing someone else for a job well done. Most people don't get enough - or any appreciation at all. You could make someone's day today.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.247Fatloss.com

A new week

A new week. New opportunity. Seven more days to improve ourselves, to make big progress in our lives. Start today with the rest you need, and the planning that will help you have a powerful and productive week. Start tomorrow morning off right.

Today's workout: Bench, Neutral grip pullups, db press, db row, db incline triceps extension, db curls, face pulls. 2 dog walks already today.

Benched 225 for 5 today...a long way off my best of 225x14 from 2006, but we are getting back up there. What about you...classic meathead question, "how much ya bench?"

Today's Training Resource:
Haven't tried TT yet? Use this sample program for men to burn fat and build muscle at the same time

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

Common question about 24-7 Fat Loss - www.247Fatloss.com:

As an overview, the 24-7 program is the most step-by-step system I've ever been involved in…and we put it together with the mindset that, "Here's the absolute most perfect world system for fat loss."

That said, if you remove some elements, like the supplements, you drop down only from "here's the perfect plan" to just being a 9.5/10 plan.

If you have the diet and workouts alone, you'd still be at a 9/10. It's just all the little extras (the motivational quotes, the community, Joel's supplement recommendations, the extra bonus 24-hour timeline, etc.) that take you from a 9 to a 10/10.

Bottom line, you're still going to get incredible results even if you're not following the full supplement program.

Today's Kickbutt Mindset Tip:

Find two solutions for every obstacle in your life. That's one way to start making things easier. Add baby step improvements every day. Never give up.

And a biz post for you: One of my favorite posts that should be shared more than it has been

- http://internetindependence.com/dominate-a-marketplace (great for 'non-internet professionals')

Craig Ballantyne, CSCS, MS, CTT

Old Bally the Dog - Party Animal

Just picked up ol' Bally the Dog from the kennel. They said he was a party animal and tried to go swimming in the pool today even though they had the cover on it. He is the canine equivalent of Tom Hank's best friend from the 1984 movie, "Bachelor Party".

Today's workout: squats, lunges, leg curls, ball planks. Now for a long dog walk. Tried to watch Captain America on the plane yesterday, but it was too slow to get going. So I started watching Goldfinger (3rd Bond movie).

Something about front squats...great exercise...demands a lot from you. You like em or no?

What about the ab wheel? It might be the best piece of ab training equipment out there.

Today's Kickbutt Mindset Tip:
Don't wait to tackle problems. Get them done early and out of the way so you can get on to new and better things.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.247fatloss.com

Meathead Condo Workout

My workout today in a condo gym: DB Shoulder press, seated row, pushups, pulldowns, triceps, curls. Back to the barbell tomorrow with squats.

Had a bunch of questions from the www.247FatLoss.com readers, so I did a body fat measuring and maintenance QnA here:
- http://www.ttfatloss.com/workouts/testing-and-maintenance/

Today's Kickbutt Mindset Tips:
Take time this weekend for self-reflection. Identify what you really want in life...what is really important to you...and then review your daily and weekly actions and habits. Are they moving you closer to or farther away from your goals? Make the necessary changes depending on your answers.

Do everything you can to get one major task done first thing in the morning before getting sucked into email. The more you can get done in this magic time, the faster your results will be.

Question "facts" about the information you believe. Just because a guru says it to be true, doesn't always make it so. And just because most people in your industry are doing things a certain way, that doesn't mean it's the best way. Plan, experiment, test, and fail forward.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.247FatLoss.com

6-Week Contest Winners

Still not a normal workout schedule this week, and it's unlikely that I'll be back 'under the bar' until Saturday morning, so I'm going to continue my experimentation.

Slept a good 8 hours last night and today I'll be hitting a total body workout, going through the www.247FatLoss.com Phase 1, Workout C (this one demands more "mental preparation"). Do the things you find hardest.

But here's a great depletion workout if you need a short workout session:

- http://www.youtube.com/watch?v=iw2cGEKk95I

Winners of our 6-week Transformation Contest (Congratulations to everyone, finish strong in the last 6 weeks - next contest starts day AFTER Christmas)
- http://transformationcontest.com/winners_1111.shtml

Today's Kickbutt Mindset Tips:
"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult." - Seneca

"Cherish time, your most valuable resource. You can never make up the time you lose. It's the most important value for any productive happy individual and is
the only limitation to all accomplishment. To waste time is to waste your life. The most important choices you'll ever make are how you use your time."
- Kekich Credo #2

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.247FatLoss.com

Condo Gym Leg Workout

I'm sore this morning from another workout in the condo gym here at Joel Marion's place in Tampa. It was different than my normal heavy barbell squat or deadlift training.

I did a high-rep lower body workout. Started with DB goblet squats, and included DB reverse lunges, ball leg curls, and db step-ups. It's not bad for a change up, but I am looking forward to getting back to the barbell on Saturday.

This workout also included a long warm-up and torso training basics like the plank and bird dog.

Later in the day I experienced a few hilarious Marion Family stories. First, they let me babysit. Technically. There were other people in the house, but I was in charge of lil Lilly Marion (only 9 months old!) for 10 minutes.

There was no crying.

And she didn't cry either.

Haha. Then at night, after we were done working on the www.247FatLoss.com website and community area, I left Joel snoring on the couch while I finished
a few emails at the Marion family dinner table. He had only slept about 2 hours a night for the last 4 nights getting everything ready for www.247Fatloss.com. The guy can snore like a champ.

Today's Training Resources:

The Triangle of Fat Loss (the good kind of triangle, not the bad kind, like the Bermuda one)

- http://workoutmanuals.com/the-triangle-of-fat-loss/

MRT, MCT, and MFF QNA - with words longer than 3 letters

- http://www.ttfatloss.com/workouts/metabolic-workouts-qna/

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

"Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement." – Kekich Credo #86

Drop the negatives. Hang around positive people. And most importantly, believe in – and expect more of – yourself.

‎"Pull out a piece of paper and write down 10 things you're doing that you really should NOT be doing because they're robbing you of productivity and
leverage, and they're not the highest and best use of your time." - Joe Polish, in today's issue of www.earlytorise.com on productivity.

Stay strong,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.247FatLoss.com

24-7 Workouts

The new 24-7 Fat Loss program is available. You'll get my latest and best metabolic resistance training and metabolic conditioning workouts in an 8-week program combined with Joel Marion's 24 hour fat loss nutrition plan.

A very cool option at www.247FatLoss.com - the ability to join the "Facebook" of Fitness while getting the new 24-7 Fat Loss workouts as well. Good times, great results.

It's been a hectic 24-hours getting the new program ready, and today I'll be doing a lower body workout - lots of bodyweight exercises because I'm stuck in a condo gym without barbells and just a few dumbbells.

Today's Kickbutt Mindset Tips:

‎"Don't let what you can't do stop you from doing what you can do." - John Wooden

Make sure you have a few friends who ask you tough questions, who make you think twice about what you believe is 'fact' in your business/career. Someone who challenges you is worth a lot more than a bunch of people who agree with your every decision.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

High rep upper body workout

Meathead upper body workout in a condo gym. I did max pushups (3 sets), seated rows (6 sets), db presses (4 sets of 20), pulldowns (4 sets). That was fun. Much different than my normal workouts. I max out at 51 pushups.

Talkin' about MRT workouts every day over here (share your favorite)
- http://www.Facebook.com/metabolicresistancetraining

Today's Training Resource is inspiring and needs your vote:

6-week transformation contest entries for women
- http://www.transformationcontest.com/vote_1111_women.shtml

And for men:
- http://www.transformationcontest.com/vote_1111_men.shtml

Today's kickbutt mindset tips:
This is your life. You are where you are because of the decisions you made. It's time for you to accept it, take control, and change it if you want. No one is looking out for you. No one. It's all up to you.

You can have more…but only if you deliver more value. That should be your goal every working day. To deliver more value. You also need to get better. Every day. People get paid well for mastering high-value competencies. We don't get rewarded well for being average or worse. We don't get rewarded for taking…only for over-delivering value on our promises.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday Morning Hotel Room Workout

Bodyweight circuit and www.247fatloss.com finishers done in the hotel room this morning.

Bodyweight finishers in the hotel room this morning...TBX, Bodyweight 20-10 squats, jumping jacks, and pushups. Amazing what you can do in a tiny space with just bodyweight.

Great time in Atlanta with Bedros, Lewis Howes, Joe Polish, Zach Even-Esh, and all the nice folks at Hooters, MF Sushi, and Rathbun's Steakhouse. Back to Tampa today to hang out with Joel Marionz

Today's kickbutt mindset tip:
"Everything you do is either moving you closer to or farther away from your goals." - Alwyn Cosgrove

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.

Bedros Keuilian shared a great observation with me yesterday here in Atlanta...he said, "the most successful online business owners are pioneers". If you're not willing to try new business ideas, you'll probably struggle online. But if you have a pioneering attitude, you'll find a way to get it done. Find out more at www.InternetIndependence.com

Craig Ballantyne, CSCS, MS, CTT
www.247Fatloss.com

Great food in Atlanta

Had some really great food yesterday here in Atlanta. Starting with Hooters of course, after doing a deadlift workout. We had grilled fish tacos. Yes, at Hooters.

Great dinner at Rathbun's Steakhouse in Atlanta last night. Cowboy ribeye, hickory smoked greens, and roasted brussel sprouts.

Thanks to Diana Keuilian for the bag of amazing CCCC's -
http://realhealthyrecipes.com/2011/10/19/caveman-chocolate-chunk-cookies/

Of course, you know that ___ is more important than ____, right?

- http://www.youtube.com/watch?v=UQbuzsY_34Q

And now a gift for you. Here's why:

Research shows only 4% of Facebook pages ever get 10,000 friends, so THANK YOU for being a part of Turbulence Training. You rock. Make sure you've downloaded your free TT Gauntlet workout for being a friend of TT on FB

- http://www.facebook.com/TurbulenceTrainingFanpage?sk=app_4949752878

Kickbutt Mindset Tips:
It is tempting for us - myself included - to remain in our comfort zones. But that is not where we grow, improve, and make the changes necessary to dramatically move ahead. So my challenge to you to do the opposite. Look at what you are doing to stay in your comfort zone and think, "What is the opposite action of my instinct? And would this opposite action be the better solution?"

Good question to think about courtesy of Dan Kennedy's presentation the other night..."Are you REALLY giving your customers what they want?"...or are you
forcing your products on the market. Clearly you want to be in the former situation.

And finally, I just recorded an IloveMarketing.com podcast with joe and dean in their hotel room here in atlanta. good times. I'll let you know when its online.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - The list you need in your life

- http://www.earlytorise.com/2011/11/04/the-list-you-need

Workouts With Pedros

Been working out with my best Armenian friend, Pedros Cooleyann, this week. Yesterday I did bench press and today I'm doing deadlifts.

But I won't be doing the Turbulence Dance today. Have you seen it?

- http://www.ttfatloss.com/workouts/turbulence-dance/ 

And have you entered for your chance to get a free copy of the 24-7 Fat Loss
program here?

- http://bodytransformationinsider.com/access/win-a-free-copy-of-the-247-fat-loss-system/

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

...AND...

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

Stay positive.

It is tempting for us - myself included - to remain in our comfort zones. But that is not where we grow, improve, and make the changes necessary to dramatically move ahead. So my challenge to you to do the opposite. Look at what you are doing to stay in your comfort zone and think, "What is the opposite action of my instinct? And would this opposite action be the better solution?"

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Yesterday I was hanging out with...

...Mary Ellen Tribby, former ETR publisher, as well as Joe Polish, who wrote yesterday's article over at www.earlytorise.com

Late workout

I'm switching over to afternoon workouts for the next couple of days. Did lots of pulldowns and rows yesterday, and will be hitting the Atlanta Gold's Gym later today for bench press.

Training Tips:

Did you know that you should be able to do a plank for 2 minutes straight? Dr. McGill's research shows that a 2 minute plank is associated with a lower risk of low back pain. And a side plank should be done for 90 seconds per side.

How to choose workout finishers
- http://workoutmanuals.com/how-to-choose-the-right-workout-finisher/

And if you had just a kettlebell and 10 minutes, what would your workout be? Mine would be snatches, sets of 10, minimal rest, as many sets in 5-7 minutes, then remainder of the time doing swings supersetted with overhead press. I've never enjoyed the kb clean and press.

Today's Kickbutt Mindset Tip:

Demand more of yourself.

Today's www.EarlyToRise.com quote:
"The individual who aspires to great wealth by creating products and services people want is not the cause of America's problems, but, rather, the solution
to its problems. When an individual focuses on hard work, resourcefulness, and wealth creation — and is willing to take risks — it puts him in a position to
achieve the same American Dream that millions of wealthy people have experienced through their own efforts." – Robert Ringer

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.247FatLoss.com

PS - Perhaps the most important article I've published at ETR yet (please share if you agree)
- http://www.earlytorise.com/2011/11/02/important-etr-article/

Travel Day

Heading out of Tampa today. Meeting up with my good buddy, Bedros Keuilian from www.PTpower.com. Should get in some workouts and sushi and starbucks, that's the Bedros Keuilian triathlon.

Today's also a big day at TT HQ.

Happy birthday to Amy, the Director of Operations at Turbulence Training. Have a great day Amy, and thanks for keeping everything running so smoothly at TT HQ. Please wish Amy a Happy Birthday with me at www.turbulencetrainingfanpage.com.

Over on that facebook page you'll also see a photo of what ol' CB looks like after finishing 8 rounds of Turbulence Training style 20-10 bodyweight squats (images are from the new 24-7 Fat Loss Workout videos)...and that's Chris Lopez, CTT, laughing at me in the background.

Today's Kickbutt Mindset Tips:
"Unless you change how you are, you will always have what you've got. We can have more than we've got because we can become more than we are." – Jim Rohn

And today's www.InternetIndependence.com tip:

"If people are truly free, they should be free to become as wealthy as their talent, creativity, and hard work can take them, so long as they do not use force or fraud against anyone else. The American Dream is about opportunity, not guarantees." – Robert Ringer

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

All mindset today

Later I'll be doing a traditional interval training workout from www.247FatLoss.com, but the rest of today's tips are all mindset. Enjoy.

If you had to tell the world, would you eat it? So start keeping a public food journal online. You'll start eating better, trust me. Imagine you were wearing a camera on your head, 24 hours a day. That would knock some sense into our behaviors pretty quickly. Don't waste weeks and months of hard work on a simple few seconds of indulgence.

Keep track of the big lessons you learn everyday. Most people gloss over some of the most significant lessons in their lives because we're often too busy to reflect on what we learned. They remain reactive to life, never proactive. There is no self-reflection among the masses, and therefore they remain on the treadmill of life, doing the same thing over and over again and wondering why they aren't getting the results they want.

"Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement." – Kekich Credo #86…Drop the negatives. Hang around positive people. And most importantly, believe in – and expect more of – yourself.

‎"The best investment you will ever make is your steady increase of knowledge. Invest in yourself. Thirty minutes of study per day eventually makes you an expert in any subject – but only if you apply that knowledge." – Kekich Credo #93

Craig Ballantyne, CSCS, MS
www.turbulencetrainingcertification.com

Condo gym workout

Today's workout was in the condo gym at Joel Marion's. Pulldowns, rows, high rep pushups and dumbbell chest presses, incline db triceps extensions and db curls.

Been finishing up a bunch of great workouts today as well. It's amazing how much work you can get done between 6am and 11am without interruption. The new
TT Bodyweight Cardio 4-Hundred (Workout of the Month for November) is now available at www.TTmembers.com.

Also created a quick-start 4-day program for next week's 24-7 program - get alerted here - www.247fatloss.com <= Get this FREE report today

Today's Kickbutt Mindset Tip:
Never, ever, ever give up.

Learn from, and then forget about what went wrong yesterday and focus on what you can do right today.

Craig Ballantyne, CSCS, MS
www.turbulencetrainingcertification.com

Sunday drive through Alligator Alley

Today I drove Alligator Alley from Ft. Lauderdale to Tampa at 5:45am. It was pretty creepy in the dark
with hardly any other cars out there.

Now I'm at Joel Marion'z and we are writing up a new article and workout for www.247FatLoss.com.

Half-funny, half-awesome, it's awesunny. You will like it.

Today's training resource:
A most classic TT workout to gain muscle and lose fat at the same time

- http://workoutmanuals.com/how-to-gain-muscle-and-lose-fat/

Today's kickbutt mindset tip:
"Whatever course you decide upon, there is always someone to tell you that you are wrong. There are
always difficulties arising which tempt you to believe that your critics are right. To map out a course of
action and follow it to an end requires courage." - Ralph Waldo Emerson

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Squat Workout at Gym 111 in Delray Beach

Today's workout at Gym 111 in Delray Beach was squat, jumps, front squats, and leg curls. Plus extra warmup while waiting for the squat rack. Always good times training at that gym. If you're ever in Delray, stop by for a good workout.

Today's Training Resource:

How to choose workout finishers
- http://workoutmanuals.com/how-to-choose-the-right-workout-finisher/

Today's Kickbutt Mindset Tips:
You can make progress, or you can make excuses - but you can't do both!" - Alwyn Cosgrove……..You control everything. Your success is your responsibility.

No matter what anyone says or does today, 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.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - How you actually workout with pumpkins - viewer discretion is advised

- http://www.youtube.com/watch?v=_usWl4HGwck

Everyone at the gym did the same workout

It was like the Twilight Zone in the gym today. Everyone there seemed to be doing the same workout as me. And there were only 5 other guys in the gym. But we all had the same idea - overhead press and pullups. Really strange.

Today's workout: Overhead Press, Pullups, Dips, Rows, TRX triceps. Then got soaked in the rain on walk back to hotel.

Started a 2-week road trip yesterday. First stop, grocery store. Picked up Vitamin C, fish oil, water, apples, broccoli, peanut butter, almonds.

Today's Training Resource:

Hill Sprint Interval Training
- http://www.fuelingyourfitness.com/hill-sprint-interval-training/

Today's Kickbutt Mindset Tips
Tough question for you and you don't have to answer here, but think about this: "Is the life you're living worth what you're giving up to have it?". Ask yourself this often. Make sure you are doing what you do for the right reasons.

Find an excuse to laugh every chance you get, especially when you least feel like it. – Kekich Credo #90

And remember: 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....So you may as
well have a little fun along the way.

Craig Ballantyne, CSCS, MS, CTT
www.247FatLoss.com

New TT Trainer

Congratulations to Brian Kalakay of Michigan, the newest Certified Turbulence Trainer.

He joins our 1 Million Mission here:

- www.Turbulencetrainingcertification.com

Workout Circuit
Good times for you...a metabolic finisher from a recent client's workout - A) Burpees – 30 seconds, B)
Total Body Extension – 30 seconds, C) Jumping Jacks – 30 seconds. Rest 30 seconds and repeat 2
more times.

Today's Training Resource
3day vs 6day per week training...an article i wrote for PT on the Net
- http://www.ptonthenet.com/articles/best-training-frequency-for-fat-loss-3557

Today's Kickbutt Mindset Tip
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.

&#8206;"When you know what you want,and you want it badly enough,you'll find a way to get it." - Jim
Rohn......do you know what you want? Take time today or this weekend to truly answer that question.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

247 Fat Loss

First thing, before we get into today's workout rundown, is I want you to go and grab this free report.

It's written by Joel Marion and has some great fat loss nutrition and training info, and a goofy photo of
me on page 22.

- http://www.247FatLoss.com/

Today's awesome workout...everything just felt right...

Hang Clean, box jumps, Deadlift, Glute ham raise, hanging leg raises.

Yesterday's metabolic resistance training circuit:
Metabolic circuit for a client today: Goblet Squat, pushups, Narrow stance goblet squat. 5 rounds of 20
reps per exercise. 30 seconds rest between rounds.

Today's Kickbutt Mindset Tips:
&#8206;"I must say that this is the greates factor - the way in which every difficulty is forseen, and precautions
taken for meeting or avoiding it. Victory awaits him who has everything in order. Defeat is certain for
him who has neglected to take the necessary precautions in time." - Roald Amundsen, The South Pol

We can make all the excuses we want, but not one of them gets us any closer to our goals.

Craig Ballantyne, CSCS, MS, CTT
www.247FatLoss.com

Recovery day

No workout for me today, just an old man warmup and a trip to the chiro for active release therapy. Big deadlift workout tomorrow before a 2-week long road trip to Florida (both coasts) and Atlanta.

Today's training resource is a mindset tip:
The best fat loss program in the world is useless without implementation. Get it done. Just do 10 minutes if that's all you can. All the planning in the world is no good if you don't follow through. Be a robotic action taker.

Today's Kickbutt Mindset Tips:
"You must constantly ask yourself these questions: Who am I around? What are they doing to me? What have they got me reading? What have they got me saying? Where do they have me going? What do they have me thinking? And most important, what do they have me becoming? Then ask yourself the big question: Is that okay?" - Jim Rohn

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.

Craig Ballantyne
A New American Dream

Workout plus Bond

WORKOUT update. Did an amazing meathead workout today. Bench press, neutral grip pullup, db flat press, db row, face pull, db curls, db incline triceps extension.

RANDOM update: I am going to finish watching "From Russia With Love" later today. I'm watching all Bond movies in chronological order. This is 2/22. It's a classic.

Today's training resource:

Intervals and alternatives to intervals for your metabolic resistance training workouts - Interval and metabolic resistance training options

On the www.TurbulenceTrainingFanpage.com, someone asked for my #1 diet tip yesterday.

Here's the answer.

My #1 diet tip is to not have junk food in the house.

If it's not there, you won't eat it. This is more important than the kind of protein you take, what you eat after a workout, or how many superfoods you blend into a super-mega-power shake each day.

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 to move closer to your dreams and goals. You can do it.

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

New workout started

Week 1, workout 1 of a new program. big warmup, squat, ball leg curls, front squat, regular leg curls, ball plank. That's it.

My MRT workout yesterday was taking the dog for a walk through a forest...alternated sets between pulling him back in on the leash and sprinting after him...in rubber boots. Not the best workout gear. That lil' stinker.

Speaking of MRT training...Can you do the full 20-10 bodyweight squat intervals for 8 rounds? It goes like this: 20 seconds squats, then 10 seconds static hold in the bottom position. Repeat 8 times...so you don't get a rest (the squatting becomes the rest, ironically). I did this...on film...in Workout C of the 24-7 fat loss program we have coming out in 2 weeks. It was painful. But good times.

moar workout videos from the #truth nerd (yayzzz!11!) - Fat Loss Workout

1000 friends here at The New Early to Rise...very cool. Thanks everyone. Today's kickbutt mindset tip:

"Whether you think you can, or you think you can't – you're right." - Henry Ford

"Anger is a natural human emotion, but it doesn't get us anywhere. "Real change" can only happen from within." – Tim Staermose, www.sovereignman.com

"The secret to getting anything you want in life: ready, shoot, aim. Success is attracted to action, even if it's imperfect action." – Bedros Keuilian

Get my new video (#3) and free report now available at www.ANewAmericanDream.com

It's not perfect, but very important to get it out to you.

Then again...

You only get paid for done. - Dax Moy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Crazy Morning

First I almost choked on some almonds and then Bally the Dog almost got washed away in a raging river here. Fortunately, he was able to swim to safety. Crazy little guy tried to run through the flooding river for some reason.

Anyway, we celebrated his return with kettlebell presses, pullups, pushups, rows, TRX bodyweight triceps extensions, and TRX rear delts. And dog treats.

Today's Training Resource:
I'm working on some new interval methods to share with TT Trainers here - www.TurbulenceTrainingCertification.com

Today's Kickbutt Mindset Tips:
Just do it. It's less painful to do it than it is to sit around and think about it or feel guilty that you haven't started yet. Once you get started, things will get done.

"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." - Jim Rohn

Today's video shows you how to set two important goals - http://www.ANewAmericanDream.com

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

At Home Workout and the American Dream

Here's a great rainy day exercise idea for the next time you are stuck inside but want to do intervals (without going to the gym). 1) Goblet Squat - 20 reps 2) Close-Stance Goblet Squat - 20 reps 3) Ab Wheel or Power Wheel Rollout or TRX Ab exercise. The close stance goblet squat works quads more. Do 5 rounds after a big warmup.

That's what I did today after a big dog walk in the rain.

Today's Training Resource:

Another funny training article with great workout content from CTT, Mike Whitfield (2nd funniest guy in fitness behind John Romaniello):

- Vegas Metabolic Workout

Today's Kickbutt Mindset Tip:
"The life we receive is not short, but we make it so [because we] are wasteful of it." – Seneca....use your time wisely, we are not getting any younger.

And today's Independence Tip is a video I filmed for you called, "The New American Dream". I look forward to hearing from you here

- The NEW American Dream

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Meathead Tuesday Morning Session

Today's workout for me: Long warm-up, bench press, pulldown, db incline, db chest supported row, face pull, db tri extension, db curls. Off day tomorrow.

Here's a link to everything I do in my long warm-up (and more):

- Big weight training warmup

Today's Training Resource:
Metabolic drive workout from CTT, Mike Whitfield (workout + humor = good times) -
- Metabolic Bodyweight and TRX Workout Video

Today's Success Story:
Great feedback from a fit 39-year old TT user training with TT Metabolic Training workouts
- How to get lean and strong at 39

Today's Kickbutt Mindset Tips:
Avoid the negative and focus on taking action toward the positive. "The best way to get started is to get started. Life rewards action...not reaction. Wait for nothing. Attack life. Don't plan to death...but act now." - Kekich Credo #81

Pick your battles wisely. Many confrontations are not worth the effort and will be inconsequential over the course of your lifetime. And remember..."Your reputation is harmed the most by what you say to defend it." - Nassim Nicholas Taleb

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

39 Year Old Success Story with Turbulence Training

Check out what Eliu Cordova, a member of the US Navy, has been able to do with TT and the new TT Metabolic Finishers program:

"My ship left on deployment in May, 2011, and that's when I started my TT workouts and I gotta say that I was impressed.

I'd been intrigued with this type of metabolic training for some time but hadn't really committed myself to it, but once I started the TT workouts, I was hooked. I like the way I feel after a TT workout. I usually feel energized, as if I could do an entire TT workout again. I don't, since I'm a bit older (39) and know my body can't recover as quickly as it used to.

I love all the TT workouts. I bought the original, but recently I also purchased TT Metabolic Finishers, and I've become obsessed with this type of training. It's taken my conditioning to a whole new level.

At 39, I'm in the best shape I've been in since I was in my twenties. I can pop out 100 pushups, 20 chinups, clean and jerk 150 lbs, front squat 185 lbs for 3 reps, and deadlift 285 lbs all while weighing a little less than 145 lbs. My resting heart rate is around 52, and my fat is less than 15%. Thanks for a great and quality product."
Eliu Cordova

That is one super-fit 39 year old. Impressive stuff.

And that is why I do this.

It's your transformations that have inspired me to dedicate almost half of my life to teaching my friends and family (and that includes you) about health, fitness, and nutrition.

But I know you haven't tried Turbulence Training yet, and so I'm making you an offer you can't refuse this week.

Just try it for the next 21 days for only $1 here:

=> http://www.turbulencetraining.com/ForOnly1Dollar.shtml

When you get started, make sure you stop by the TT Member's forum and say "Hi", introduce yourself, and ask me your #1 fat loss exercise or nutrition question.

Here to serve you,

Craig Ballantyne, CSCS, MS
Author, TT Metabolic Finishers - Now available for ALL TT Members

PS - Visit this link to get your 3-month TT membership as a bonus when you get the Turbulence Training program for just one dollar:

=> http://www.turbulencetraining.com/ForOnly1Dollar.shtml

PPS - I will soon add "TT Bodyweight Cardio 4-Hundred" to the member's site, and you'll get that program as another bonus when you take the $1 trial offer. Sweet deal. (Program will be added to the member's area on November 1st.)

Spartacus

Finished watching Spartacus: Blood and Sand on the plane home from Vegas. Thanks to Roman Fitness
Systems for the recommendation. Gratitude. Good inspiration for training.

This workout is for warriors (and elves and wizards and valkyries)
- http://www.facebook.com/TurbulenceTrainingFanpage?v=app_4949752878

My training on Monday morning:

Squat
Box Jump
Glute Ham Raise
Front Squat

Today's Kickbutt Mindset Tips:
Always be moving forward. Make it your goal to be better and better everyday, in some small way. Small
daily improvements equal huge results in the long-term.

Focus on tasks/risks that bring you the biggest reward. Don't get caught up with minor projects that
hold you back from the big goals in your life.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Hard Rock Bodyweight Workout

A little Bodyweight Circuit to start the morning in my hotel room. Did a circuit from the upcoming
Bodyweight Cardio 4-Hundred program that will be the November TT workout of the month. It was
tough, and I've added a few new exercises.

Had an easy Saturday night in Vegas...but not worries, I'll be back here again in January to enjoy
some more adventures. Thursday and Friday were pretty late nights. Time for a flight back to Toronto
and a big week with my www.EarlyToRise.com website. Plus a squat workout on Monday morning as I
hit the final week of my current program - which has been a little messed up by all my traveling.

Today's training
Truth about body transformations
- http://workoutmanuals.com/body-transformation-contest/

Today's Kickbutt Mindset Tips to start the week right:
Failure means you've stopped. So don't stop. Keep at it. Never, ever, ever give up. The more you move
in the right direction towards success, the better you'll feel. Every day work on making new positive
habits second nature – make them automatic. "If you're struggling with any issue, whether it's diet or
exercise, the trick is to switch it in your mind first so that it becomes easier to do it." - Dr. Richard
Bandler

"This time, like all times, is a very good one, if we but know what to do with it." – Ralph Waldo
Emerson. Wherever you are today, be present. Enjoy the people you are with, the food you are eating,
the work you are doing, the weather you have, and the opportunities that exist.

Take a few minutes and start this daily gratitude habit today (video explanation to be revealed this
Friday)
- http://www.earlytorise.com/2011/08/01/my-little-black-book-dont-make-this-business-
mistake/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Hard Rock Good Times

This is my first time staying at the Hard Rock Hotel in Vegas. Not bad. There's a Mountain Dew
BMX/Skateboard thing going on, so its funny to see all these dudes in the hotel with BMX bikes.

Went downstairs to get some water (at 6am) and it's party time in the casino...and the jewelry store is
open and someone was buying a watch. Good ol' Vegas.

Today's workout at Hard Rock (decent gym, had up to 100lbs db's for rows): Military Press, Pullups,
Cable Lateral Raise, DB Row, Dips, Face Pulls.

Now lunch with Roman Fitness Systems at the Pink Taco. The restaurant.

There's a photo of Roman and I at dinner last night on my facebook page here:

- http://www.TurbulenceTrainingFanpage.com

A little disappointed with my steak at Union last night (in the Aria hotel). STK, the steakhouse at the
Cosmopolitan, was much better last night.

Today's training resources:

Hard truth on binge eating & metabolic training (QnA)
- http://www.ttfatloss.com/nutrition/truth-onbinge-eating/

Big 5 fat burning exercises for metabolic circuits
- http://www.youtube.com/watch?v=ChBkToHt-F4

Today's Kickbutt Mindset Tips:
Get outside help wherever appropriate. Delegate the small tasks and get the best counsel you can for
important matters. Surround yourself with folks smarter than you.

Focus on tasks/risks that bring you the biggest reward. Don't get caught up with minor projects that
hold you back from the big goals in your life.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

STK dinner with John Romaniello

Yesterday I trained at the Gold's Gym in Las Vegas. It was amazing and weird at the same time
because it was like stepping into a time machine. Great equipment, and lots of space, but really weird
1970's vibe.

It also answered that age old question, "How many lying leg curls does a gym need?". Answer - 5.

I deadlifted in their power training area which was really cool. Last night I had a great stk dinner with
Roman Fitness Systems at STK in the cosmo hotel. Make sure you ask John about the drink he
ordered. It was beyond fruity.

Today's Training Resources:
My new 6-pack abs FB page - http://www.facebook.com/SixPackAbsWorkouts ...

A new article...Lose the fat and tell me what works for you
- http://workoutmanuals.com/how-to-lose-belly-fat/

TRX ab exercises
- http://workoutmanuals.com/trx-ab-workouts/

Today's Kickbutt Mindset Tips
If it is not right, do not do it; if it is not true, do not say it. – Marcus Aurelius...Make the right decision
today.

You prepare with intensity, all the time, so that when conditions turn against you, you can draw from
a deep reservoir of strength (knowledge). And equally, you prepare so that when conditions turn in
your favor, you can strike hard. – Roald Amundsen

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Training articles and free workout

After years of flying I finally missed my first flight today. Fortunately got on the next flight to Vegas.
Met up with Bedros Keuilian, Keuilian Inc. for sashimi and bok choy. Also, had a great time at the
Secrets Silversprings Resort near Cancun. I recommend it.

Later this morning I will do a deadlift workout with Bedros Keuilian at a gym in Las Vegas. It will be
good times.

Until then, I have many training resources for you:

1) Never tried a TT workout? Take a shot at this sample program

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

2) TRX ab exercises - http://workoutmanuals.com/trx-ab-workouts/

3) Five ways to cut your workout time

- http://www.turbulencetraining.com/ways-to-cut-your-workout-time.shtml

Today's Kickbutt Mindset Tips
Either do it or don't do it. No more wishy-washy, half-hearted attempts. "Either say 'no' to
achievement or dig in and get to the bottom of the persistent incongruence between what you say
and what you do." – Dan Kennedy

Be careful the environment you choose for it will shape you; be careful the friends you choose for
you will become like them. - W. Clement Stone

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Goodbye Workout in Mexico

Today's final workout in Mexico was bodyweight circuits in my hotel room. A real sweat dripper. Then
10 minutes in the pool watching the sun rise over the Gulf of Mexico.

Good times...until the guy with the cigarette walked by and ruined the moment. Oh well...time for the
journey to continue. Off to the airport.

By the way, speaking of smoking, it's one of the 4 Horsemen of the Apocalypse that I list here:

http://www.ttfatloss.com/nutrition/your-body/

Today's Kickbutt Mindset Tip:
All life is an experiment. The more experiments you make the better. -Ralph Waldo Emerson

Until you value yourself, you won't value your time. Until you value your time, you will not do anything
with it. - M. Scott Peck

Knock it out, get it done. It will never be perfect, but you'll get feedback on it and you can make it
better.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Here's some cool reader feedback on my article about getting up early:

"Thanks to Craig's encouragement, I'm now up at 5AM every day, and the effects on my life of finding
my "magic hour" have been staggering. I'm amazed at not only the sheer volume of initiatives and
ideas that come out of me during this time, but what it does for my outlook, energy, and attitude
toward my day during this very difficult time of believing I could be somebody." - John Schafer

Here's the article:

http://www.earlytorise.com/2011/10/12/a-foreign-concept/

Enjoy.

Another Mexico Meathead Workout and Resort Review

Upper body Meathead workout done in the resort gym this morning down here in Mexico.

Pulldowns, db incline press, db chest supported row, pushups, face pulls, and arms. Great times.

By the way, we stayed at the Secrets Silversprings resort, and I have enjoyed it the most of the three
resorts I've stayed at in the past year. The Secrets Maroma was also nice, but Silversprings has much
more pool area, including an infinity pool. The service is also better here and it's only 25 minutes
from the airport.

I've stayed at the Tulum Dreams resort, which was also nice, but over 90 minutes from the Cancun
airport. Unless you want to spend a lot of time in Playa Del Carmen, there's no reason to go that far
from the airport - in my opinion.

So if you're looking for a nice resort where you'll be happy to just lounge out for a few days, then
Silversrpings is your spot. If you're looking for more adventure, then I'm of no help to you.

Oh, and the gym at Silversprings was the best of the 3.

Today's training resource:

Another awesome ab training TRX article from Certified Turbulence Trainer, Mike Whitfield

- http://workoutmanuals.com/ab-training-with-the-trx/

Today's Kickbutt Mindset Tip
Remember that setback you had yesterday/last week/last month/last year? Well, it only served to
make you STRONGER than before and you keep getting stronger every day. Right? So much can be
accomplished with a long term vision and resilience to short term setbacks

Today's Independence Tip:
Someone asked me, "What's the ONE thing you need for success", and here's my politically incorrect
answer

- http://internetindependence.com/one-thing-you-need-to-do

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday-Monday in Mexico

Yesterday I put Bodyweight Coach Adam Steer through a tough 24-7 Fat Loss metabolic workout
session and then watched the J-E-T-S game with John Romaniello (he is a die-hard fan and I'm trying
to convince him not to get so wrapped up in games he can't control). I was once like that with
Cowboys, but there is no benefit to investing so much of your identity into a sports team. It's not
productive. You can enjoy sports without being a fanatic.

After the game we had a great dinner at the Italian restaurant in the resort, and then I watched two
episodes of Spartacus: Blood and Sand. Good stuff.

Today I'll be filming some more videos for the 24-7 Fat Loss program. I've also written a couple of
articles and a workout today, and it's not yet 8:30am here.

Why do I get up so early? Because today at 5:30am I finished an article in 45 minutes that I couldn't
even start at 2pm yesterday. My brain works best in the morning. Find YOUR time. Find your best
energy moments. Design your life around them. You will make faster progress.

Today's Kickbutt Mindset Tip:
"Achievement comes from the sum of consistent small efforts, repeated daily." – Kekich Credo #74….
Everyday take baby steps to improvement. Be a little better than yesterday. I love the Turbulence
Training rapid fat loss 12-week Transformation results, but I want your Transformation to last 12000
days, not just 12 weeks. Build a lifestyle with better choices day-by-day.

Today's www.InternetIndependence.com Tip:
Make your offer as appealing as "water to a thirsty man in the desert" and you will have little trouble
getting traffic or sales. The offer may be the magical "ONE thing". You probably need to spend a LOT
more time working on your offer.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - "To live an extraordinary life, you must resist an ordinary approach." - Frank McKinney

Meathead in Mexico

Mexico Meathead workout in the hotel gym (resort has a good gym): Overhead Press, Pullups, Cable
Lateral Raises, Bodyweight Triceps Extension (using smith machine bar), DB shrugs, cable pullover, db
curls.

Now to breakfastingz with John "Roman" Romaniello and then watching the Jets game with Roman as
well. Also sharing workouts with Adam Steer - taking him through some of the 24/7 Fat Loss
workouts from my upcoming metabolic resistance training workouts.

Today's Training Resource

A bootcamp workout from Certified Turbulence Trainer, Darragh Holland:

- http://workoutmanuals.com/bootcamp-workouts-–-45-minute-workouts-tt-bodyweight-style/

Today's Kickbutt Mindset Tip:
This week…plan your days, be better prepared, know what you want to get done, prep for your
meetings, have two solutions for every obstacle in your life, identify when you work best and protect
that time, and do not let others get in your way – OWN your days.

&#8206;'If you're doing well, send the elevator back down" - Jack Lemmon.....give others a lift up, share what
you know, be a mentor to someone who needs your help.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Deadlift in Toronto and Swim in Mexico

That's my plan. But weather reports suggest it is raining in Cancun. We'll see in a few hours.

Today's workout: Deadlifts, rack pulls, stability ball planks. That's it. Now to the airport to flap my
wings down to Mexico. Then EPIC battles with Roman Fitness Systems. Today would be a great day for
a long kettlebell workout or strongman training outside in Toronto. Really nice Thanksgiving
weekend coming up. Hope my dog enjoys it.

Congratulations to the newest Certified Turbulence Trainer, Abby de Beer from Hong Kong. Thanks
for being part of the 1 Million Mission Abby, we appreciate your help in getting the world fit - fast.
Here's the mission Abby is a part of:

- http://www.turbulencetrainingcertification.com

Today's Training Resource:

This is a pretty crazy program...and this is where I trained this morning -
http://www.youtube.com/watch?v=p7qwWx3iN4k

Today's Kickbutt Mindset Tip:
It's not surprising that I get a lot of 'flack' for my rules, particularly when I travel. But it's my life. I'll
live it the way I please. Others can live their lives as they please. If we just do that, we'll all be happy
in our own way. http://www.earlytorise.com/2011/07/20/12-rules

Today's Independence Tip:
"Seek to minimize start-up risk but have maximum upside potential." – Yanik Silver, Maverick Rule
#9....That's the beauty of a web-based business...you can get started for almost nothing. I started
selling products through paypal, which cost me only a small fee on each sale.

Craig Ballantyne, MS, CSCS
Certified Turbulence Trainer

Friday Offday

No training for me today. I will, however, ride my bike across town for a chiropractor appointment
and a haircut. Tomorrow I'm going to do a deadlift workout before my flight to Cancun. Heading
down to a small fitness conference for a few days before stopping in Las Vegas on the way home for
bigger fitness conference. Good times.

I'll be hanging with John Romaniello...and he and I recorded a short call for you yesterday on a
random list of topics:

- http://InstantTeleseminar.com/?eventid=2324306

Today's Training Resource:
The Truth About Tabata training QnA and metabolic finisher feedback

- http://www.ttfatloss.com/workouts/tabata-qna-and-metabolic-feedback/

Today's Kickbutt Mindset Tips:
People jog because it is mindless. It is much harder (mentally) – yet more effective – to follow a
metabolic resistance training program, yet this is the key to your success.

"If it is to be it's up to me." – William Johnsen

Today's Independence Resource:

Part 1 of my $100K in 12 months website business plan

- http://internetindependence.com/100k-in-12-months-part-1

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Truth About Tabata Training

Doing 20 seconds of an exercise followed by 10 seconds of rest is not true Tabata training. It's just
training. Tabata training requires "exhaustive intermittent training consisted of seven to eight sets of
20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout." That's a
quote from the research study. Not many exercises allow you to do that.

The original research was done using a specially designed bike in a research lab. Most people don't
know this. It doesn't mean 20-10 training is bad, it just means 95% of 20-10 training is NOT Tabata
training.

Training Resource of the Day

I've interrogated Mike Whitfield about his evil workout methods

- http://workoutmanuals.com/workout-finishers-interrogation/

Today's Kickbutt Mindset Tips
Create the desire within yourself to make you TAKE ACTION to satisfy your needs and wants.
Motivation and inspiration can truly only come from within. #truth

Today's Independence Tips
Two great books to read about Jobs - The Presentation Secrets of Steve Jobs AND The Innovation
Secrets of Steve Jobs.

"There is no secret sauce, that there's just a proven step-by-step system that you need to follow to
succeed, a system which made people wealthy even before the Internet was invented." - Dan
Westman. Read his American Dream story here

- http://internetindependence.com/swedish-american-dream

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

New Workout Back In Toronto

I'm back in Toronto for a few days before heading down to Cancun to hang out with Joel Marion and
John Romaniello, and then back up to Vegas to hang out with Roman and Bedros.

I'm a little disappointed I will miss Canadian Thanksgiving this weekend...plus the weather is really
nice. Might be my 2nd favorite time of the year (after Christmas). Oh well, still plenty of good times
ahead.

Yesterday, before leaving Austin, I had a burger and a side of brussel sprouts at Perlas restaurant.
Weird, but good combo. Didn't get home until midnight last night, but trained at 6am today in
Toronto.

Started a new program today.

1A) Box jump
1B) Wide Squat (slightly wider stance than normal)

2A) Front squat
2B) Glute ham raise
2C) Ball plank

The winner of the 3rd TRX giveaway is Charles McLaughlin. Congratulations Charles. Please email
your shipping address to Lesa at turbulencetraininghelp@gmail.com - thank you.

Today's Kickbutt Mindset Tip
&#8206;"The more important a call or action is to our soul's evolution, the more Resistance we will feel
toward pursuing it." - Steven Pressfield, The War of Art....check out that book, it has some nice little
advice for crushing procrastination.

"Far and away the best prize that life offers is the chance to work hard at work worth doing." -
Theodore Roosevelt

PS - This quote reminds me of Alwyn Cosgrove and Jim Wendler - "It is one thing to study war and
another to live the warrior's life." - Telamon of Arcadia, mercenary from the 5th Century BC

Winners of the TT TRX Giveaway

Fighting for honor and respect - announcing the two winners of the Turbulence Training TRX
giveaway and an important question for you

- http://workoutmanuals.com/fighting-for-respect-and-honor/

Today's workout for me was just okay...it's an easy week, and so I skipped deadlifts because my
hamstrings are still a little sore from last Saturday. Went to Gold's Gym in Austin this morning and did
some rows and shrugs instead, plus stability ball leg curls and stretching. Heading home to Toronto
later today.

Today's Kickbutt Mindset Tips

We don't always win. But if we fight the good fight, we stay strong, and we keep moving towards our
goals.

&#8206;"The world does not reward average people well so I will be extraordinary." – Ted Nicholas

Reject fear, greed, and doubt. – Bedros Keuillian

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

Meathead Monday and Meat Sunday in Austin Texas

Meathead Monday easy week workout at Gold's Gym in Austin: DB press, pullups, db triceps, face
pulls. Followed by some Meathead Monday Tru Moo chocolate milk.

Had Sunday lunch at Guero's Taco Bar on South Congress in Austin...spending a couple days in Texas
this week to warm-up for Mexico next week.

Had Sunday dinner with Ryan Deiss and Matt Smith last night at meat kingdom, Fogo de Chao...off to
Deiss HQ later this morning for a tour and a meeting. Deiss is one sharp guy...one of my favorite guys
to learn from. But you don't have to be at his presentations to learn from him...You can learn a lot
just by watching this guy.

Today's Training Resource:
Some workout tips for women - http://www.turbulencetraining.com/freeworkoutforwomen

Todays Kickbutt Mindset Tip:
Failure isn't bad. Failure isn't final. If there is one thing I know after having observed this crazy world
for 36 years, it's that you can SURVIVE almost anything and come back better and stronger than ever
before. Don't let the fear of failure stop you from achieving the success you deserve.

You may be a step away from success right now, but you believe. You KNOW it will happen. And so
you keep fighting and keep going. Rest up today and have a great week ahead.

"Most people spend 90% of their time on what they're NOT best at and what they don't like doing –
and only 10% of their time on their best and most enjoyable ability. Geniuses delegate the 90%...and
spend all their time on their "unique ability" - Kekich Credo #66……..You cannot do $10 an hour
tasks if you want to make $100K per year.

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

TRX Giveaway

All the details on how you can win a TRX (and get two sample TRX workouts is at the end of today's
post).

But first, a funny Bally story...

On Friday morning we packed up ol' Bally the Dog for another drive, and this time we went over to
the home of the architect who is working on my mom's new house.

She's having him design her new house almost exactly like his...and it's going to be really cool.

I particularly liked the massive garage she's going to have, where she's also going to let me finally
install my own squat rack and deadlift platform (even though I'll only use it once a month when I
visit...hmmm, I might have to go home more often).

The architect had a really cool garage, with a bar and area for him and his 'boys' to hang out after
slowpitch.

He just so happened to be thawing out some chicken wings (for Friday's boy's night out) when we
dropped by.

When we arrived, we let Bally the Dog out of the truck so that he could play with Mel, the German
Shepherd.

At first Bally was into playing, but then suddenly he ran into the giant garage and was gone for a
while.

I KNEW something was up because I know that dog and his sneakiness.

But the architect said, "don't worry about it, he's okay in there".

So I waited a few more seconds. Called his name. Whistled his "come and get a treat" whistle.

Nothing.

After him, I went.

Found him, I did.

Nose in the chicken wings, it was.

Fortunately he only got a couple, and he was fine (because it's only cooked chicken wing bones that
tend to cause problems).

Funny old Bally. Silly old dog.

But all in a day's work for him, a day which also included him monitoring my TRX training session.

I've included that TRX workout along with a sample total-body TRX workout on this page:

=> http://workoutmanuals.com/trx-equipment-workout/

At that site you'll also find YOUR chance to have your very own TRX at your house to use however you
want.

To qualify to win, just write in the comments section on this blog post why YOU deserve to have a
TRX equipment piece at your house and how you would use it in your Turbulence Training fat loss
program.

=> http://workoutmanuals.com/trx-equipment-workout/ <= Comment here

Looking forward to your story and contest entry. I'll pick the winner of our first TRX giveaway on
Tuesday, October 4th.

I will send the winner a TRX...and I'll pay the shipping, ANYWHERE in the world.

My gift to you for being an active TT reader. Thanks so much.

Will announce our first winner on Tuesday,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Certified guy who likes to workout outside on the farm

PS - Don't miss your change to win here:

=> http://workoutmanuals.com/trx-equipment-workout/

Looking forward to your entry.