Underwear Workouts!

So you're reading this while wearing your undies right now. That's okay. Sometimes I...

...use FB without a shirt. Hey, that's what we do when home alone. We use the Internet half-naked. That's normal. No biggie.

Plus, it's hot today, right? That's why you're in your undies. And you don't want to go to the gym because you don't have no time (because you've spent all morning online in your undies - again, no big deal, it happens).

So here are 10 amazing fat burning workouts you can do in your undies right now. (Or for my UK friends, "in your knickers".) Seriously, as my awesome friend & fitness celebrity John Romaniello told his readers:

"YES, you can do workout in your undies...and there's no need to go to the gym because Craig's giving dozens of ways you can get a BETTER workout at home than you can at the gym."

Then John made a very BOLD statement:

"While you can also do other workouts, like infomercial DVDS, in your undies, I personally believe Craig's workouts are better than P90X. Plus, his workouts are less than 50% of the price of DVDs. And just as the name implies, Craig and I believe that his program will completely revolutionize the way people workout at home."
- John "Roman" Romaniello, NY Times Best-selling author

Nice! So here are the exact workouts you can do in your undies right now:

- http://www.homeworkoutrevolution.com/

After the holidays, it's always nice to have a meal that's quick and easy to make, without sacrificing taste or health. This beef and quinoa recipe from Beyond Diet is perfect
- http://j.mp/SuperEasyBeefandQuinoa

Today's Kickbutt Mindset Tip:
“For each important action you take, ask yourself if you would be embarrassed if it were published. It takes a lifetime of effort to build a good reputation, but only a moment of stupidity to destroy it.” – Kekich Credo #94

Legends go here to find success
- http://j.mp/TheSecretToSuccessLivesHere

And I'm really enjoying the book, "The Big Leap" by Dr. Gay Hendrics @loveconscious
 - http://www.thebigleap.net/

Also looking forward to the book http://dieempty.com/ from @toddhenry ...had never heard it said that way before...I like it.

Let me know what you think,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Hot Dogs vs Upper Body Workouts

This week is a de-load week, meaning my workouts are light and quick. I'll start heavy again in just a few days.

Today was extra warm-up, using WYLIT and pushups, followed by light bench, then pull-up ladders (tough ones!), db chest presses, chin-ups, and then a few rounds of decline pushups supersetted with bodyweight rows.

Just a few weights in there, but don't worry, if your gym is closed, we're celebrating Independence Day with a special Home Workout Revolution sale that will free you from your gym
- http://www.homeworkoutsrevolution.com/

Now let's talk hot dogs...

8.8 seconds...that's how long it takes to eat a 4th of July Hot Dog. (If you're Joey Chestnut, who can eat 68 in 10 minutes.) 8.8 seconds x 3 hot dogs = less than a minute of pleasure VS 48 hours of guilt. Your choice today. No judgement...Just your choice. Stick to your plan. Do what is right for YOU.

Tough but true! You must pick the right friends to be around...

"People with low self-control make better choices when around those who know how to restrain themselves." Dr. Catherine Shea

Stay strong, and Happy 4th of July to my American friends!

Today's KickButt Independence Day Mindset Tips:

Take some time to think today, about this...

“Over and over again, we lose sight of what is important and what isn’t. We need to regularly stop and take stock; to sit down and determine within ourselves which things are worth the cost and which are not.’ – Epictetus

Discipline and responsibility are what separate the wannabes from the success stories. It takes discipline to save and work while others play, but that is your responsibility. Never forget: There is joy in discipline. There is great reward in the feeling you get at the end of a hard day's work, or when you wake up in the morning knowing that you beat your inner demons from the night before. Never forget that feeling. Never stray from what is really important to you.

Stay strong! I believe in you.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Take action now...

"Delay feeds and empowers evil temptations. Only immediate action prohibits their power over you." - Dan Kennedy




And here are 2 great articles

1) From my friend, Richard Saunders. It's worth reading for both the detail in his writing, and his tips:
- http://www.earlytorise.com/where-the-real-secrets-are-found/

2) Start your Independence Day with a revealing historical lesson
- http://j.mp/ARevealingHistorialLesson

Diet Depletion Update

Diet has been perfect so far over the 2.5 days since the Diet Depletion started.

Lunch today was, quite possibly, the best omelet I've ever cooked. It was my famous "Ballantyne" omelet (although I didn't have any mushrooms). In this omelet, we use avocado in place of cheese, along with double spinach, and four whipped up eggs. It's cooked in coconut oil.

That's it. So simple.

When you know what to eat and you have social support, accountability, a deadline, and motivation, it's quite easy to succeed.

#1 motivational tool - Believing in yourself. If you believe it, you can achieve it. If you believe in yourself, this time it will be different. This time you WILL succeed. This time you are in control and will make BIG changes. Keep on pushing. And never give up on what is important to you. I believe in YOU.

But if you're a beginner and need help, check this out. It's a free 30-day plan from my friend, Dr. Kareem Samhouri, on how to tackle diabetes
- http://drkareem.com/article/30-day-type-ii-diabetes-challenge-blood-sugar-insulin-nutrition-exercise/

Today's workout was a light squat workout because this is a deload week for me.

KB Swings, Squats, Good Morning, Plank, Side Plank. Nothing fancy.

In case you're wondering what 5 bodyweight exercises you should be adding to your program for maximum fat loss
- http://j.mp/5BestBodyweightExercisesForFatLoss

But remember...

The best fat loss book in the world is useless without implementation. Just start with 5 minutes if you don’t have motivation. All the planning in the world is no good if you don’t follow through. Be a robotic action-taker. Get it done!

Today's Kickbutt Mindset Tips:
"That which is most satisfying is that which is earned. Anything received free of charge is seldom valued." - Dave Kekich, Credo #38

Earn it!

Great article from my friend, Richard Saunders. It's worth reading for both the detail in his writing, and his tips: http://www.earlytorise.com/where-the-real-secrets-are-found/

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - TT Summit Workout 2K13 is now available for all TT Members
- www.TTMembers.com

PPS - Here's my blueprint for getting more done in less time
- http://j.mp/GetMoreDoneInLessTime

4-minute workout for July 4th

You know why I love this week?

 

Because thanks to July 1st (Canadia Day) and July 4th (Independence Day), I feel like I get TWO holidays in one week. Yesterday was my official holiday (spent BBQ-ing out on the farm) and Thursday (and Friday) will feel like a holiday because so many of my fitness colleagues will be taking those days off.

 

I hope you're going to have an amazing holiday weekend, no matter where you are in the world.

 

BUT...

 

Holidays bring CLOSED gyms. So here's your solution...a 4-minute, NO-equipment, bodyweight workout you can do anytime, anywhere.

 

Watch this video - http://www.youtube.com/watch?v=fXIKzeVEDFU

 

And if you like that, you can celebrate your "Independence Day" from the gym with over a dozen more 4-minute workouts and six of my 6-Minute 6-Pack Abs follow-along workout videos here.

 

Get more 4-Minute workouts and Independence from the gym

 

It doesn't matter if you're a man or woman, beginner or advanced, you'll get dozens of workouts that will challenge your fitness levels and help you burn fat all day long - even from SHORT workouts.

 

That's the power of the Home Workout Revolution System. Want more PROOF? Here are just a few of the Home Workout Revolutionary Success Stories...

 

"I just finished up the Home Workout Revolution 12 week program. Really enjoyed it. I'm really happy with the fat loss I was able to get during that time. I felt like my diet was pretty good but not great. I'm still working on that. I don't know how much bf% I lost during that time, but I would guess 5-6%. My starting weight was 162 lbs and my ending weight was 154 lbs. So I lost 8 pounds in 12 weeks while maintaining my muscle and toning. Overall I'm really happy." - Jim Talbert

"Being a busy working mom I don't have a lot of time to work out or go to the gym. I tried many other DVD workouts but can never stick with it because of the length of the program. Additionally, in most cases I had to exercise almost every day and I thought where is my life. But when started the Home Workout Revolution workouts my muscles were sore but I loved it. I am into my 2nd week of performing the exercises and I already have some definition in my thighs and abs. I lost 4lbs last week too. I look forward to doing these exercises because of the variation in length; they are not long and I feel as if I worked out for an hour and the fact that you are there sweating it out with me. I intend to continue until the 12 weeks are up and beyond that because they truly rock. I am can't wait to to show off my new body after 12 weeks. Thanks Craig, you are a life saver." - Annmarie from Trinidad

"Well done. Seriously good stuff, this is the best product of yours that I've seen. Great video, well-shot, great exercises, great energy. In fact, I just arrived to Ecuador after a 5+ hour flight, and didn't have time for the gym this morning. So I just popped into your HWR site and did:
1) Punisher Iso X
2) First half of 5 Rounds of 5
3) First half of Bodyweight Super Sets
No joke... I was smoked. Great stuff." - Simon Black, world traveler

"CB, As a public management professional, my time is at a premium. With all if the services I'm responsible for delivering on a daily basis and all the voices demanding more and more, I've little time for myself or my family. I've always been able to find time for my wife and children. She's a medical professional who commutes and works at least 3 days a week. My children are ages 6, 3 and 20 months old. As you can probably imagine, this time in their lives is not only incredibly fun but time consuming as well. It's the "me time" that's been hard to come by. The HWR systems have been one of the best investments I've made in pursuit of my fitness goals. I'm left with no excuses when some workouts take - literally - less than 15 mins. I know I can get a great workout in that amount of time and that I'm not feel shortchanged. Plus, they're extremely enjoyable. Thank you for such great product." - Josh Jones

 

Get more 4-Minute workouts and Independence from the gym 

"I've been using the Home Workout Revolution program for a few weeks now and have to say that I'm seriously impressed. There is such a wealth of quality information and workouts included with this program. The emphasis on good form during the exercises is making a big difference to my training and the videos provide much needed motivation when training solo. I've recently started my own business so time is an issue but with this system there are no excuses! It fits in great with my other training too (hills sprints, kettlebells, etc) and I also use some of the exercises for a functional warm-up in my martial arts sessions. The program is great value for money and one of the best investments I've made in my fitness training." - Andy Goodwin

"A Long Time Ago, I was looking for a way to workout, while being a stay at home mom, with young kiddos and not a lot of money! I found you and the Home Workout Revolution, and the answer to keeping me motivated (my most favorite part): THE VIDEOS!!! I love working out with you and your certified TT team! I think I am enjoying this program even more than before, because In LESS TIME, my body is completely worked out, all at home, with one set of weights. And watching the videos is like getting a personal trainer to come to my home 3 times a week, to help me work out and motivate me to keep going! So far, I've only lost 3 of the 20lbs I need to take off, but I'm sure that if I keep with the training I will soon see some AWESOME Results! Thanks Craig!" - Michelle Hays

 

I want YOU to be a success story too...and to enjoy more results from faster workouts. Let's do it. Let's celebrate your independence from the gym, from long workouts, and from expensive equipment. 

 

Save BIG on the 4-Minute Workout Independence Week sale here

 

Take a holiday from the gym but keep on burning fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - You know why these short workouts work?

 

Because they dramatically boost a single fat-burning hormone in your body.

 

I'll tell you more about that tomorrow, and give you a longer fat burning bodyweight circuit for you too. 

 

Because I know you'll want one to burn off all of those July 4th burgers and ice cream.

 

These 4-minute workouts will burn your belly fat fast too

 

Stay tuned for an awesome workout tomorrow!

Poem from Bally the Dog

Happy Canadia Day!

I'm off for a nice holiday #Meathead workout of Military Press, Shrugs, and Meathead Arms. I might do this at the YMCA or in the garage using kettlebells and TRX straps. Not sure. Will train in an hour. Depends on the weather, I think.

One of the big benefits of being Canadian and doing business with a lot of Americans is that you get a double holiday in May and July when Americans celebrate Memorial Day and July 4th. It's a double holiday because Canadians enjoy a relaxed pace of business on those days (well, at least I do), and we also get our own holidays a few days before the American dates (we celebrate the Monday before Memorial Day and Canada Day on July 1st).

That makes this an excellent week for me to get a lot of writing and workout prep done because I'll be receiving far fewer business emails. There's really only two business days this week - July 2nd and 3rd.

But while business will slow down, my health experiments are speeding up. You can read more about my Diet Depletion challenge - and the grocery list that goes with it - here:

- http://www.earlytorise.com/diet-depletion-grocery-list/

And here's some motivation to keep you going. It's a poem, originally created by Bally the Dog, but stolen by me to give to you:

You've made the decision,
You believe in yourself,
You'll keep on pushing,
You'll improve your health.

You'll fix your bad habits,
You'll change your old ways,
You'll never give up,
You'll achieve better days!

I'm right here with you,
I believe in you too,
I know WE can do this,
This is what we do!
- Dr. Ballanseuss

Stay strong!

Today's Kickbutt Mindset Tips:
Hard work is good and honourable. Make it a great hard working week! “The heights by great men reached and kept were not attained in sudden flight but, while their companions slept, they were toiling upwards in the night.” ― Henry Wadsworth Longfellow

Get stronger,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - A business article for you:

http://www.earlytorise.com/what-you-need-to-succeed/

Deadlift and Diet Depletion for July

July's Diet Depletion Challenge starts in 18 hours for me. Join me from July 1st to July 31st and cut out at least ONE bad item from your diet so that you get total control over that bad habit. In a month from now, that bad habit will no longer be a temptation for you. You will be the master of your food choices, not a slave. So what will it be?

Find out more here:
- http://www.earlytorise.com/diet-depletion-challenge-the-ballantyne-diet/

For the next 31 days, my diet will be depleted of all:
- dairy
- gluten
- diet soda
- alcohol
- supplements (that includes no fish oil, vitamin C, whey protein, creatine, or glucosamine-chondroitin...I'm taking a month off to see if I notice any difference)

Hit the Stratford Slow Food market today. Picked up grass-fed steaks, almond yogurt (its just blended raw almonds with honey and some "yogurt" cultures), bok choy, zucchini, and strawberries.

July is going to be some good eating on the Diet Depletion!
Before heading to the market, I had a really great deadlift workout. It started with KB Snatches at home, then a bike ride to the gym, deadlifts, box jumps, leg curls, and side planks, followed by a bike ride home.

More great news...

We just passed 16,000 TT Facebook fans. Thank you, thank you, thank you! My gift to you ... a hidden gem of a summer workout
- http://www.turbulencetraining.com/444/

Today's Kickbutt Mindset Tips:
"There is nothing noble about being superior to some other man. The nobility is in being superior to your previous self." - Hindu Proverb

Start July Strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's a little mindset motivation to help you stay strong:

From two of my favorite philosophers...

"First, say to yourself what you would be; then do what you have to do." - Epictetus

"The fact is that we live only on a small percentage of our potential because we do not allow ourselves to be totally ourselves." - Bruce Lee

So let's do what we know we need to do, and let's reach our full potential by overcoming our little limitations and living as our BIG SELF.

You can do it.

I'll be right here with you!

And remember...

“What really matters is who we are inside and who we are becoming.” – Epictetus

2013 challenge for you

2013 is half over this weekend. Are you on track for your goals?

One of my TT clients sure is...check this out:

"In week 2 of the TT Grindhouse workouts, it's really kicking some butt! Really enjoying the pull ups, that's my new goal for the summer of being 40. Completed my first century bike ride this spring. Thx for all your hard and inspiring workouts, they've really made a difference in my life and improved my poor self body image. I have 6 yr old twin girls and I look better now than before they were born! Cheers!" - Amy Gibson

Try that program here:
- http://www.turbulencetraining.com/grindhousedeal/

Because you can still do it. You can still make amazing progress in 2013.

Remember when you were a young, naïve, and innocent child and you had incredible dreams for the future…you can still make good on those dreams. You can learn, you can change, and you can achieve – as long as you are willing to plan, prepare, and do the work. It’s not easy. Nothing worth it ever is. But your drams are still within reach – if you are willing to keep reaching. Never, ever, ever give up on what is important to you.

Let's finish the last half of 2013 strong!

(Note...prefer the TRX? Here's the best suspension training program, bar none. No one knows TRX training like Dan Long)
- http://j.mp/SuspensionRevolution

Today's Kickbutt Mindset Tip:
Get on track and finish 2013 strong.

You don't have bad luck...you just have learning opportunities.

Turn the bad into good.

This is how I did it...

- http://j.mp/TruthAboutLuckAndSuccess

Keep pushing,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Anyone ever try these?

http://epicbar.com/buy.html

Bison and bacon bars...I thought it was an SNL joke at first.

Get Ready for Diet Depletion

Quick squat workout today at the Denver Athletic Club. Turned out really great and gave me a reminder to speed up my workouts back in Toronto.

Diet was much better last night...sea bass with broccoli, and an apple for dessert. Heading home today and I have great snacks packed for the plane (apples, almonds, BioTrust bars, and cut-up broccoli).

Next week, starting Monday morning, the diet goes from 89% compliance to 99% compliance for a month.

It will be another "Diet Depletion" experiment.

And just to clear this up for others...

The "Diet Depletion" challenge is individual.

I'm not asking people to do the same thing as me.

I'm just asking that everyone chooses to "deplete" their diet of one thing...of one bad habit...it could be soda, gluten, dairy, or even just one wheat product (like no cereal for 31 days), etc.

That should make it easier for you.

Just choose one thing to give up.

Let me know what you plan,

Craig Ballantyne, CTT
Certified Turbulence Trainer

TT Summit Update with Bally the Dog's Grandma

I just posted a photo on www.turbulencetrainingfanpage.com (because I have no idea how to post one here!) of Bally the Dog's Grandma and my great friend Bedros Keuilian celebrating at the post-TT Summit dinner for all Certified Turbulence Trainers.

Great times!

Make sure to save the dates of June 20-21st, 2014 to join us in San Diego for the 4th TT Summit!

For my next trick...it's a hardcore diet in July.

Yep, it's a crazy time (in Canada or America) to do a "Diet Depletion", but that's my plan...will you join me on July 1st to July 31st?

As I told my personal accountability partner...

Looking forward to a July "Diet Depletion". (I've had this planned for several weeks.) It's going to be hard-core gluten-free and dairy-free. It will be easy to do because I'll be at home most of the time. This will allow me to accurately judge how I feel when truly gluten free and also when I go off the gluten free and eat an "experimental" pizza on August 1st. I'll try to measure as many things as I can that would show my body's response to that level of strict nutrition.

Until then, here are 3 exercises you can do at home to strengten and carve a nice looking back
- http://j.mp/3AtHomeBackExercises

Today's Kickbutt Mindset Tips:
"Go confidently in the direction of your dreams. Live the life you've imagined." - Henry David Thoreau

We all have bad habits. We also all have the power to change them. Leo Babauta from Zen Habits shows us how
- http://j.mp/CreatingANewNormal

Stay strong and get stronger,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - 2 great podcasts (what are your favorites?) to check...

1) Fat Burning Man (I was interviewed here a few months ago)
- http://www.fatburningman.com/tag/fat-burning-man-podcast/

2) My friend Matt Nichol's advanced training tips
- https://itunes.apple.com/ca/podcast/matt-nichol-podcast/id631696696?mt=2

Enjoy!

Eat at Night Right!

I eat dinner every night after 7pm for fat loss. Here's why...

If you've been told that you shouldn't eat after 7PM, you've been LIED to.

But if you want to lose the MOST fat, you MUST eat before bed...but the trick is knowing which foods fuel your fat burning metabolism as you sleep, and those that you absolutely must AVOID to stave off unwanted belly fat.

Fortunately, one my best friends in the world, Joel Marion, just wrote a brand new free report that you can download for free today showing you the 4 BEST foods to eat before bed and ALL the foods you must avoid at night if you ever want a flat belly.

Download it in a few seconds here:

==> The 4 BEST foods to eat before bed

By the way, last night, for my late dinner, I ate two of the best foods for fat loss. I'll tell you about them tomorrow. I eat them almost EVERY night, after 7pm, too!

Burn fat by eating right,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - I have a LOT of awesome fat burning nutrition tips...

 

...that I'm excited to share with you. A lot of them come from mistakes I made at the TT Summit. I'll tell you all about it soon.

 

Until then, go read about the 4 foods you should eat late-night tonight.

 

Download it in a few seconds here:

==> The 4 BEST foods to eat before bed

 

And some very big news coming soon about another LIVE Turbulence Training event...

The Suspension Revolution at FIT Gym in San Diego

I just arrived in Denver where I'll be working at the Early to Rise offices for a few days.

But earlier, my 6am workout at FIT Athletic in San Diego was awesome...Shoulder Press, Shrugs, TRX core & arms.

Cheers to the Suspension Revolution with TRX training. Check out Dan Long, the world's best TRX trainer.

www.SuspensionRevolution.com

Today's Kickbutt Mindset Tips:
Leave nothing to willpower first thing in the morning. Instead, you must simply get up and go to it, taking robotic action. You must simply start. That’s the only way to overcome the procrastination that plagues us all.

My formula for the perfect day
- http://www.earlytorise.com/the-perfect-day-starts-here/

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

3 best core exercises from Dan Long

Wow, the TT Summit was amazing this weekend. The bootcamp workouts were amazing, and I put my good friend Dan Long, a world-famous TRX core-training expert through one of the toughest workouts he had done...

 

...since he filmed his new TRX follow along videos.

 

After the TT Bootcamp workouts, I asked Dan for his top TRX core exercises that we should have added to the TT Bootcamp workout IF we had TRX equipment.

Dan gave me the following 3 core exercises that are guaranteed to make you stronger and get you ripped abs.

(Dan is a world-renowned TRX trainer, having worked with many pro athletes and actors down at the legendary Powerhouse gym in Tampa.)

Here's what Dan put together in a killer core circuit. I'm off to do this today at FIT Gym in San Diego before I head to Denver for the week.

Killer Core Circuit for Craig

1. Suspended Front Plank w Body saw
2. Suspended Side Plank L/R w Scissor and Reach Under
3. Suspended Reverse Plank w Hip Drop and Raise
*All exercises performed 30 sec to 2 min
**Rest 1 minute and repeat 2 more times.

Dang, my abs are going to be ripped up from this, and my core strength will be better than ever.

Dan has more workouts, photos and descriptions in his new Suspension Training Revolution program here:

=> SuspensionRevolution.com <= Follow-Along TRX Workouts

 

You MUST meet Dan. Watch his video. He is the most HIGH-energy trainer you'll ever meet, which is why you want to learn his Suspension Revolution methods through his videos that show you dozens of UNIQUE exercises.

You'll NEVER meet another trainer like this. Ever. Seriously. Get ready to be so pumped up to train that you'll be ready to run through a wall.

I also asked Dan for exercise descriptions. Here you go, but  again, it's so much better with Dan's photos and videos in his full program here:

=> The Suspension Training Revolution <= Get over 190 exercises

Killer Core Circuit Exercise Descriptions (PRINT these out)

Suspended Front Plank w/Body Saw:

1. On your knees, face down, place feet in foot cradles of suspension trainer, and support your body on your elbows. 

2. Lift your knees off ground and straighten legs into front plank position.
3. Rock your body on elbows back and forth like a body saw for desired amount of time.  

Suspended Side Plank L/R w/Scissor and Reach Under:

1. Put feet in foot cradles, and then lie on your Right side. Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot).  Get onto Right elbow, and lift body straight up on side elbow, raising left arm straight up.
2. Scissor feet apart, and then reach under with your left hand, and return to start position, with feet locked in offset position, and left arm straight up in air, and repeat for desired amount of time, then get on Left side.
3. Repeat on Left Side/Left elbow for desired amount of time.

Suspended Reverse Plank w/Hip Drop and Raise:

1. Lying on back, with heels in foot cradles, put hands flat on floor, and raise body straight into Reverse Plank position, then lower hips just above the ground and lift back to start position.

2. Repeat for desired amount of time.

***
Alright, this new core training phase is going to be awesome. Let's do this.

 

=> Build Muscle & Burn Fat with Suspension Training <= Print this out

 

Time to train hard,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Let me know what you think of the circuit, okay?

TT Summit Wrap up and 2013 TT Trainer of the Year

Bring the Energy,
Get in the Flow,
Forget your Limits,
Just Go-Go-Go!
- My mantra at the 3rd Turbulence Training Summit, 2013,  https://www.facebook.com/hashtag/ttsummit

What an amazing weekend. Incredible workouts with Martin Rooney. TT Bootcamp workouts for massive fat burning. Brilliant advice from John Romaniello, Adam Bornstein, and Bedros Keuilian. A few motivating and inspiring presentations from myself. But most important, 175 like-minded, positive people making POWERFUL connections. Lots of love and learning shared.

And then it was all capped off with the TT Trainer of the Year Award going out to Catherine Gordon, author of, "Keep the Change", and the winner of the 2008 TT Transformation Contest. She's come SO far in such a short time. Now her clients are winning TT Contests thanks to the workouts done at her gym in Sonora, California. Soon Catherine will be a role model for millions of women around the world ... showing them how to lose fat and eliminate the frustrations that stand in their way.

"Life changing weekend" sounds so cliche to say, but there was no other way to describe this weekend in San Diego.

I hope you'll be there next year!

Alright, time for a Deadlift workout at FIT Gym in San Diego. I'll also be doing KB Snatches, Bulgarian Split Squats, and some torso training.

Going to try and take in a Padres game this afternoon, too.

Then off to Denver on Monday to visit the offices of www.EarlyToRise.com and work on some big projects there. Looking forward to it. So many great things going on in life. Hope you have a great week!

But if you are struggling...like I once was, take this mental challenge...I gave this "Exercise" to all of the TT Summit attendees, and I know it connected with so many of them. I hope it helps you too.

Today's Kickbutt Mindset Tip:
A challenging mental exercise from Dan Kennedy...it's tough on the Ego, but the answers could change your life (if you take action):

1) Ask yourself "The Question":

Where you would like to be and have known you would like to be but aren’t?

2) Be brutally specific.

3) List why you are NOT there.

4) Identify the changes you need to make.

5) Then take massive action!

Don't let another year go by stuck in the same place!

Be inspired to change by this wisdom of the ages:

“Now is the time to get serious about living your ideals. Once you have determined the spiritual principles you wish to exemplify, abide by these rules as if they were laws, as if it were indeed sinful to compromise them. Don’t mind if others don’t share your convictions. How long can you afford to put off who you really want to be? Your nobler self cannot wait any longer. Put your principles into practice – now. Stop the excuses and the procrastination. This is your life! You aren’t a child anymore. The sooner you set yourself to your spiritual program, the happier you will be. The longer you wait, the more you’ll be vulnerable to mediocrity and feel filled with shame and regret, because you know you are capable of better. From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do – now.”
– The Art of Living, Sharon Lebell translating Epictetus

So much can be accomplished with a long term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give in, you will succeed.

Make the change and keep the change,

Craig Ballantyne, CTT
Certified Turbulence Trainer

TT Summit Workout

The TT Summit is here!

San Diego is going to be rocked by almost 200 personal trainers and high-energy workouts.

Our first bootcamp session is in just a few minutes, and will feature this mini-circuit and much, much more:

2A) Punisher x 2 rounds (narrow stance)
2B) Close-Grip Pushup One Minute Rep Max
2C) Punisher x 2 rounds (wide stance)

Good times will be had by all!

Here are more workouts to try.

Bootcamp or no bootcamp, you can use these 6 bodyweight workouts to get results anywhere, anytime
- http://j.mp/FreeBootcampWorkouts

Then try the 3 best at-home ab exercises that Certified Turbulence Trainer Brian Kalakay has to help you get ripped abs:
- http://j.mp/3BestAtHomeAbExercises

And we have plenty of healthy snacks and goodies for all attendees, including BioTrust protein bars.

As you know, diet is key.

What's your favorite nutrition tracking service? An app? Online? Real food journal?

You must review your food intake and workouts daily for best results. If new to this, use Fitday.com to see if your calories have crept up...and to get a fast education on how much you are really eating.

Today's Kickbutt Mindset Tips:

"Look at the 5-10 people you’ve spent the most time with in the last 3 months. Are you happy with the way they’re influencing you? If so, find another person who belongs in that group and invest in that relationship. (If not, change the way you’re spending your time! How you spend your time determines so much in your life.)" – Adam Rifkin

"From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do – now.” – The Art of Living

Keep on pushing,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Don't make any of these mistakes...

Discover the 5 worst fat loss mistakes with CTT, Kate Vidulich.  #5 is often overlooked IMO
- http://j.mp/5WorstFatLossMistakes

Free get ripped workout video

I don't watch a lot of video on the Internet, unless...

 

...it's comedy (I prefer Jim Gaffigan, Russel Peters, and this hilarious Italian-American, Sebastian Maniscalco).

 

But I just watched my fellow Toronto trainer, Mr. Funk Roberts, go through a follow-along workout. He's ripped. The video is free. Watch it here:

 

Watch this free workout video to get ripped

 

You know it's good because of the first exercise he starts with...

 

Check out his ripped abs for proof,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Did you know this is a Growth Hormone boosting workout?

 

...because it uses compound exercises and short burst movements.

 

Use the free Growth Hormone Workout to get ripped today

 

Science shows that the safest and best way to boost your natural growth hormone levels is through short, burst workouts, the right diet, and recovery.

 

So train, eat, and sleep - that's the fountain of fat-burning youth.

Workouts with Bodyweight Exercises

This morning, after a few hours work, I went to my favorite place in San Diego to take a break from TT Summit preparations.

It is FIT Athletic Gym in downtown SD.

I love it there. The gym is full of serious training, and it overlooks Petco Stadium. Really cool area.

My workout: Squats, KB Swings, Box Jumps, Good Morning, TRX Ab Fallouts.

But, the rest of the weekend will be NO-equipment bodyweight workouts. I'll be taking 165 trainers through bootcamp workouts on a rooftop gym. It's going to be awesome, and "Cardio for Warriors" author, Martin Rooney, will be joining me on Saturday.

I dare you to workout without equipment for a week. Can you handle it? Think you’ll run out of ideas? No way, try this for starters...Some of you haven't seen this free no-equipment workout I gave away from the Home Workout Revolution program
- http://j.mp/FreeZeroEquipmentWorkout

Plus, even the simple push-up is such a versatile exercise... here's how to make it easier OR harder, depending on your skill level
- http://j.mp/PushupModifications

Today's Diet Tips:
If you're trying to lose belly fat, have a protein shake before a meal to fill you up so you don't overeat...If you're trying to gain muscle, eat first then have a protein shake to get in more calories and protein...there's always room for a shake!

Do you have any tips on how to get rid of sugar cravings?

Answer:
Yes! If hungry, eat fruit or carrots. If not hungry, brush teeth and chew gum.

And another great question...from Certified Turbulence Trainer, Corey James Arsenault: "Craig...its midway point or so for the Transformation Challenge, starting to see some people wavering in their attendance with the nicer weather . Got any tips to get people back on track?"

Answer:
Corey - Have a heart-to-heart with them about their goals. Remind them of why they started. Remind them of what happens every summer when they quit. But also find a way to get them the same results in less time / fewer visits.

Today's Kickbutt Mindset Tips:
If, in 10 years, you were to look back at your actions of today, what would you change? Always be asking yourself in terms of your goals and how you want to live.

Another great article from Mark Ford
- http://www.earlytorise.com/how-to-get-rich/

Progress is not achieved by luck or accident, but by working on yourself daily. - Epictetus ..... So keep on pushing and improving! Identify every obstacle in your life and plan at least 2 solutions for each. There are far too many success stories for you to say that you can’t do it.

Plan days completely devoted to building the vision of your business.

But remember...

Very little is needed to live a satisfying life. The key is to focus on what truly matters. And sometimes this just requires de-cluttering:
-  http://j.mp/DeclutteringYourLife

Back to work...the TT Summit starts in 23 hours!

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Do it now!

“Now is the time to get serious about living your ideals. Once you have determined the spiritual principles you wish to exemplify, abide by these rules as if they were laws, as if it were indeed sinful to compromise them. Don’t mind if others don’t share your convictions. How long can you afford to put off who you really want to be? Your nobler self cannot wait any longer. Put your principles into practice – now. Stop the excuses and the procrastination. This is your life! You aren’t a child anymore. The sooner you set yourself to your spiritual program, the happier you will be. The longer you wait, the more you’ll be vulnerable to mediocrity and feel filled with shame and regret, because you know you are capable of better. From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do – now.” – The Art of Living, Sharon Lebell translating Epictetus

PPS - “The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.” – Vince Lombardi

4 Minute Miracle Workout on Youtube

I arrived in San Diego yesterday for the big event this weekend...

 

...it's the 3rd Turbulence Training Summit with over 165 attendees from all over the world (including far-off countries like Malaysia, Australia, and England).

 

On Friday and Saturday mornings I'll be taking everyone through some classic HWR-style no-equipment bootcamp workouts. Sorry you can't be hear with me, but you can get a little preview of the action by trying out this 4-minute Rep Max miracle workout.

 

Watch the 4-minute workout here 

 

You'll get to watch me work really hard as Certified Turbulence Trainer Catherine Gordon puts me to the test.

 

Try it out for yourself.

 

And when you're ready for the next one, get all 14 of the 4-Minute Miracle Workouts, all 6 of the 6-Minute 6-Packers, and all 51 of the remaining Home Workout Revolution no-equipment videos here:

 

http://www.HomeWorkoutRevolution.com

 

You can get results just like Jim Talbert, a TT Member, who wrote in to say:

 

"I just finished up the Home Workout Revolution 12 week program. Really enjoyed it. I'm really happy with the fat loss I was able to get during that time. I felt like my diet was pretty good but not great. I'm still working on that. I don't know how much bf% I lost during that time, but I would guess 5-6%. My starting weight was 162 lbs and my ending weight was 154 lbs. So I lost 8 pounds in 12 weeks while maintaining my muscle. Overall I'm really happy." - Jim Talbert

 

It's amazing what you can do with bodyweight only workouts.

 

Join the Home Workout Revolution today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Jim's not the only one getting great results with HWR...

"One of my friends just started the Home Workout Revolution program. Since he has started your system and eating cleaner he has lost 22#. He's a believer now too." - Jim Talbert
 

And...

 

"Recently got the Home Workout Revolution program. Must say, smokes me! Esp the 5 rounds of 5!" - Syed Sagheer

 

And it's great for hotel rooms and holidays, too:

 

"That is exactly what I am doing this week while in France. Quick, efficient HWR workouts each morning in the hotel room are keeping me fit until I can get home to the gym." - Suzy Stout

 

Get over 70 Home Workout follow-along videos here

 

Your future is your responsibility

Where you are now is your responsibility.

It doesn’t mean it’s your fault, as you can’t control where you were born or all of the misfortunes that you might have experienced in life. However, it is within your control to make the necessary changes in your life.

No one is going to solve your problems for you, not the government, not your boss, not your friends, not even your family. Your future is your responsibility.

The sooner you accept this, the greater the freedom you will have in your life, the greater control you will have over your future, and the faster everything will improve for you.

"I really do believe that probably the biggest obstacles in anything like that are more internal than external. The biggest obstacles are we all have our own fears, and our own insecurities, our own anxieties." – Chris Gullibeau

Avoid time vampires, negative peer pressure, tempting environments, and bad habits. It’s your life and that matters more than what other people think of you.

I have something that will help you, because it has helped me:

These are my daily documents revealed in this video
- http://www.earlytorise.com/my-daily-secrets-exposed/

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If, in 10 years...

...you were to look back at your actions of today, what would you change? Always be asking yourself in terms of your goals and how you want to live.

Meathead Training and Time Management Secrets

Earlier this week I started a new program. The first sessions, squats, was okay. Maybe even a little disappointing. But workouts 2, 3, and 4 of this routine are awesome!

Military press, shrugs, and meathead arms (DB curls vs Pressdowns in a superset battle!).

You're using this, right?
- http://www.turbulencetraining.com/workouts/2007/april2007ttmass.shtml

Try this one (not from me, but perfect for you)
- www.mmabodyweightworkouts.com

And one more...Quick... you only have 4 minutes to train your entire body, what do you do? Answer here:
- http://j.mp/4MinTotalBodyTraining

Today's Kickbutt Mindset Tips:
I woke up early and finished 5 hours of work done before I went to the gym. It was an astoundingly productive morning. Puts me in a great mood. Here's how I get so much done:
- http://www.earlytorise.com/how-i-get-so-much-done-personal-info/

Be proud of yourself for taking action, getting out of your comfort zones, and getting closer to the business and life of your dreams. It's your life and doing the right thing is more important than what other people think or say about you. Stay strong. Get stronger. <== Share this with your friends who need encouragement today!

Because...

"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

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Looking to make a change in life?

Start with your vision. Create your vision with my helpful video here
- www.AnewAmericanDream.com

PPS - Some philosophy for you:

“It is tragic when people no longer strive for things that are unattainable; logic too quickly dupes them into believing that obtaining a particular end is more important than striving toward the end…The ultimate attainment of the goal matters not, and may even be a hindrance, for the significance of any goal comes from its ability to conjure dreams and to legitimate human strivings.” – Corey Anton

And...
“Most people tend to delude themselves into thinking that freedom comes from doing what feels good or what fosters comfort and ease. The truth is that people who subordinate reason to their feelings of the moment are actually slaves to their desires and aversions. They are ill prepared to act effectively and nobly when unexpected challenges occur, as they inevitably will. Authentic freedom places demands on us. In discovering and comprehending our fundamental relations to one another and zestfully performing our duties, true freedom, which all people long for, is indeed possible.” – Epictetus, The Art of Living

Meathead Monday Before Legendary Bootcamp Workouts

Today was my last heavy lifting workout before I head to San Diego for the TT Summit this weekend. Once I get there I’m planning on training at my 2nd favorite gym in America, “FIT Athletic” on Thursday morning.

Friday and Saturday will be dedicated to bootcamp workouts with Martin Rooney at the TT Summit. Those are going to be legendary. Martin promised that you’ll never forget his workout. Uh-oh!

Today’s #Meathead Monday workout:
1) KB Snatch
2) Deadlift
3) Good Morning
4) Bulgarian Split Squats

By the way, Martin has a great article on deadlifting here:
- http://www.t-nation.com/free_online_article/most_recent/deadlift_challenge_405_x_10

To go along with my latest article on:

The 3 best bodyweight exercises that almost everyone can do
- http://www.ttfatloss.com/best-bodyweight-ab-exercises/

Today’s Kickbutt Mindset Tips:
"Regardless of what is going on around you, make the best of what is within your power, and take the rest as it occurs." - Epictetus

Be proud of yourself for taking action, getting out of your comfort zones, and getting closer to the business and life of your dreams. It's your life and doing the right thing is more important than what other people think or say about you. Stay strong. Get stronger.

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent.” – Calvin Coolidge

Hope you're fired up to start your week.

Now go do this because it is vital for your success:
- http://www.earlytorise.com/why-you-must-dream-big/

Keep pushing and dreaming,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Want to motivate someone? Then understand this…

"People can best aspire to greatness only when they serve a larger vision. They need to have something grander than themselves." – Corey Anton

And for your own success, remember this advice:

Surround yourself with people who are smarter than you. It will inspire you to play up a level while you learn insights from people with more experience so that you avoid their mistakes. Because good mentors know...

"The more you help others, the faster you will get results." - Catherine Gordon, Certified Turbulence Trainer, author of Keep the Change

Father's Day Gifts for You

Happy Father's Day.

Just remember...

"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in sails. Explore. Dream. Discover." - Mark Twain

Here are a couple of free gifts for all Father's, and you!

1) The Workout & Diet for Men
- http://www.turbulencetraining.com/freeworkoutformen/

I’ve seen this happen over and over again.... You can gain muscle and lose fat at the same time with the right diet combined with metabolic resistance training. Let me know your results!

2) You might think this FREE workout is too simple…but it’s a classic.
- http://www.turbulencetraining.com/hotzone/

Today's Kick Butt Reminder:
Enjoy the day, but make sure to be prepared for tomorrow! Use this as a day of rest, not exhaustion, because...

 "Getting to work early is such a common virtue of successful people that I'm tempted to call it the single most important thing you can do to change your life.” – Mark Ford

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - This is what weekends are for, right?!?

“Follow through on all your generous impulses. Do not question them, especially if a friend needs you; act on his or her behalf. Do not hesitate!” – Epictetus

Home Workouts and Meathead Training and TT Bootcamp Previews

Just finished putting together next Friday morning's bootcamp workouts for the 3rd Turbulence Training Summit in San Diego.

Attendees are going to get a great workout in just 30 minutes. We have 3 groups of 50 trainers that we need to get through in 90 minutes because we have a lot of content to get through over the rest of the day. We've almost tripled our attendance over last year.

And on the Saturday morning, June 22nd, the world-famous @martinrooney1 will be kicking butts in the bootcamps and then doing a 90-minute high-energy presentation to our group. Really excited for the weekend.

I'll share the workouts next week!

My #Meathead training today: Bench, row, pullups, close-grip pushups.

My buddy Dan Long's got 3 TRX exercises that are awesome for tightening and raising your butt. The second one looks weird, but it's great:
- http://j.mp/3TRXButtExercises

You know what else is great?
- www.HomeWorkoutRevolution.com

Here's proof:

"I just finished up the Home Workout Revolution 12 week program. Really enjoyed it. I'm really happy with the fat loss I was able to get during that time. I felt like my diet was pretty good but not great. I'm still working on that. I don't know how much bf% I lost during that time, but I would guess 5-6%. My starting weight was 162 lbs and my ending weight was 154 lbs. So I lost 8 pounds in 12 weeks while maintaining my muscle and toning some I think. Overall I'm really happy." – Jim Talbert

And more proof:
From last month's ETR LiveCast...follow along with the bouncing Craig in the 4-minute Rep Max workout...Hilarity ensues!
- http://www.youtube.com/watch?v=fXIKzeVEDFU

Today's Kickbutt Plan:
One of the biggest mistakes people make is not having a plan. That leads to wasted time (“what should I do today”) and no results.

30 minute challenge: Sit down and plan out your complete body transformation or at least your next 4-8 weeks of training – including everything from end goals, to getting started with nutrition changes, to overcoming all of the obstacles in your way. Planning will make a huge impact on actually achieving your goals.

Craig Ballantyne, CTT
Certified Turbulence Trainer

ETR Transformation Contest Winners

Congrats to Maureen Combes, TT Member, for winning $2500 in the ETR $100,000 Transformation Contest! Maureen took home 3rd place in the Overall category. Well done, and keep on pushing Maureen! You can see all the winners here:

http://www.transformationcontest.com/FinalistWinners.aspx

Make sure YOU enter our next contest coming in August. Now to go write some BIG checks,

Craig Ballantyne

TT Summit and 4-Minute Workout and Personal Diet Updates

In exactly one week and 5 hours from now, the 3rd TT Summit will be kicking off in San Diego with some awesome bootcamp workouts. Friday morning will be with Mikey Whitfield, Kate Vidulich, and myself. And then Saturday morning will be with Martin Rooney.

But I think the highlight of the weekend will be crowning the TT Trainer of the Year on Saturday afternoon. So pumped for that.

For today though, there is no lifting. Instead, I'm heading back to the farm this weekend to visit ol' Bally the poochie dog. He's been spoiled out there by Grandma for two weeks. Time for him to do some hard training with the dog and going on some hikes.

While you can't go on a hike with us, you can do this 4-minute workout with me. Just follow along with the bouncing Craig in the 4-minute Rep Max workout...Hilarity ensues!
- http://www.youtube.com/watch?v=fXIKzeVEDFU

And if you ever get tired doing a jump squat, here's what to do
- http://j.mp/JumpSquatModifications

Tomorrow I'll go into the YMCA for a bench press workout.

And I'm back on my nutrition plan.

Damaging admission:

I must admit, I planned to take a break from gluten-free eating while in Barcelona. And so I did. There were no repercussions, as gluten doesn't bother me acutely. I enjoyed many great meals, but didn't go overboard on gluten-containing foods.

(Although I did go overboard on cashews in the Hotel Lobby bar at The Lanesborough Hotel on my last night in London.)

The trip to London and Barcelona was great, and you'll see many cool photos of it on my FB page, because I have no idea how to post photos here!

Now that I'm back in Toronto, I'm back on the gluten-free nutrition plan.

I might go no-dairy again in July since I'll be home for 4 weeks straight.

BTW, and I've mentioned this a few times, but I'm really enjoying "Paleo Protein Powder" - a combo of egg and beef protein. You can find it with a google search, and it comes in a big brown bag.

Today's Kickbutt Mindset Tips:
Share your success with others. Build others up, it will only make you more successful. If you are the one to lead and help and try to out-give the Universe, people will gravitate towards helping you in return.

Who can you help today? It’s important, because….."The more you help others, the faster you will get results." - Catherine Gordon, Certified Turbulence Trainer, author of Keep the Change

Never forget:
“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. You have to play it where it lies.” – Kekich Credo #58

And another great one from Dave Kekich:

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

Stay strong and keep on pushing on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - “Lead with passion and purpose.” – Bedros Keuilian

terrible news about cardio

Hamish Carter, a New Zealand athlete who won the triathlon at the 2004 Athens Olympics, was last year diagnosed with atrial fibrillation. Doctors had to shock him back to life.

 

Another research study found that marathon runners have elevated levels of heart injury markers after long runs. YIKES! 

And according to the New Zealand Herald, many world-class cardio athletes from down under are starting to suffer from heart issues that could cause sudden death.

 

Sudden death from cardio! It's crazy. Just another reason to cut it out.

Most people overuse and even ABUSE cardio exercise.

 

But it only ages them faster...and might even KILL them.

This article by fitness expert Steve Holman explains exactly why:

==> The DANGERS of too much exercise

In the article, he also shares with you 5 unique ways to look TEN years younger...pretty cool stuff you probably never heard of before. Check it out here:

==> 5 unique ways to look TEN years younger

 

Discover more proof about why you should ditch the cardio in Steve's article.

 

Train hard but safe,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

Lifting Legs

It's been almost two weeks since my last real leg workout with weights. Today it was back to lifting, but with lighter weights than normal. I'll be using Jim Wendler's 5-3-1 program.

Today was squats, good mornings, split squats, and leg curls. Tomorrow will be a bench press workout or a day off, and then I'll bench on Saturday.

And while the weather is not so great this morning, yesterday was a beautiful day here in Toronto... perfect for this outdoor workout:
- http://j.mp/BackyardBuffBodyWorkout

Today's Kickbutt Mindset Tips:
"Successful people see an opportunity and they GO for it. They play bigger and go deeper into the circles of success. They don't hold back." – Loral Langemeier

And why looking out for yourself actually helps others
- http://www.earlytorise.com/why-looking-out-for-number-one-is-noble/

Finally, if you are struggling, use your vision of the future to inspire you. Watch this video
- www.AnewAmericanDream.com

Craig Ballantyne, CTT
Certified Turbulence Trainer

free workout and 20 best bodyweight exercises

When it comes to getting a chiseled chest, rock hard abs, awesome arms and sculpted shoulders, diet won't do it alone.

You need to train. Hard.

That's a #Hardcore Training Fact

You're going to love these hard to the core workouts I have for you.

But beware...these Hardcore workouts are for ADVANCED fat loss only.

Stubborn fat simply doesn't stand a chance against these Hardcore workout routines.

In addition to advanced bodyweight exercises, circuits, and classic TT supersets, you'll also get introduced to barbell complexes.

What are these?

A series of barbell exercises done one after another using the same weight and no rest between exercises.

Talk about muscle insanity confusion domination!

For example, you'll do 6 reps of barbell squats to 6 reps of overhead presses to 6 reps of front squats to 6 reps of barbell rows to 6 reps of RDLs.

Choose the right weight and you'll be spent.

But you'll also do the following supersets to finish off Workout B.

2A) Chin-up with Knee-up or BW Row - 2 reps short of failure (3-0-1)
No rest.
2B) Spiderman Climb Pushup - 1 rep short of failure (1-0-1)
No rest.
2C) 1-Leg Stability Ball Leg Curl - 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

3A) DB Incline Chest Press - 5 reps (3-0-1)
No rest.
3B) DB Split Squat - 5 reps per side (3-1-1) - 1 second pause at bottom
No rest.
3C) Stability Ball Pike - 5 reps (1-0-1)
Rest 1 minute before repeating 4 more times for a total of 5 circuits.

That's all in my TT Hardcore 2K10 program.

Designed with advanced fat loss and muscle gains in mind, the TT Hardcore workouts use intense training techniques designed to get you rapid fat burning results.

Get both TT Hardcore (original) and TT Hardcore 2K10 for $7

http://www.turbulencetraining.com/hardcoredeal/

More training info:
Great article from my buddy @JasonFerruggia on the top 20 bodyweight exercises for building muscle and strength. These aren't your run of the mill exercises either
- http://j.mp/JFBodyweightExercises

Today's Kickbutt Mindset Tips:
“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” – Theodore Roosevelt

“To achieve a goal you’ve never achieved you need 5 things: Better planning, accountability, social support, incentives, and a deadline.” – Craig Ballantyne

And my latest business article on 1 key ingredient for better writing
- http://www.earlytorise.com/how-to-write-better/

Craig Ballantyne

PS - Be proud...

Be proud of yourself for taking action, getting out of your comfort zones, and getting closer to the business and life of your dreams. It's your life and doing the right thing is more important than what other people think or say about you. Stay strong. Get stronger.

Try this 4 minute workout

Did you see this 4-minute workout yet (I posted it yesterday)? It's one of those workouts you do when you're too busy to fit in a longer workout, or you add it to the end of your existing workout.

Give it a shot and let me know what you think
- http://j.mp/114fBQY

Best fitness apps? Have your say and see what folks are saying here
- http://www.ttfatloss.com/best-fitness-apps/

Now for two opposing nutrition tips.

First, get the truth about your food intake, calorie intake, protein intake, etc. Write down what you eat. Do that for every thing that goes in your mouth for 7 days. Log it on Fitday.com or with an app. Don’t tell me it’s too hard. It’s probably the easiest thing you can do to lose fat. It’s a lot easier than losing another 10 pounds because your diet keeps failing you!

And now second, to gain muscle...Jim Wendler says one of the best ways to get more calories and build more muscle is to have a protein shake after every meal. That makes sense.

Craig Ballantyne, CTT
Certified Turbulence Trainer

Last Day in London

Yesterday we left Spain and returned to London. The 2013 European Vacation is almost over.

(Last chance for "Hey look, Big Ben, Parliament" jokes.)

Today's hotel gym workout: DB Press, Pullups, DB Incline, Row, DB Chest supported row. Simple Meathead training.

Here's another 4-minute NO-equipment workout from the Home Workout Revolution program.
- http://j.mp/4MinHWRworkout

Last night we had one more big meal to end the trip, visiting "Cut" steakhouse in London, a Wolfgang Puck restaurant. The service was terrible, but the food was great. I tried a sample of 3 different filets (one corn-fed American - 4oz, one grass fed British - 4oz, and one Wagyu - 2oz). It was the perfect meal with some broccoli.

Two of my favorite nutrition tips are: "Eat only one ingredient foods" and "avoid anything that comes in a bag or a box". That's what I do even when on the road.

Today's Kickbutt Mindset Tips:
Take full responsibility for your work environment and behaviors. Everything you do sets you up for success or puts another obstacle in your way. Learn from your mistakes. How can you do better tomorrow?

"If you want a great job, you need to build up valuable skills to offer in return. Adopt the craftsmen mindset first and then the passion follows...Turn your focus toward getting so good they can't ignore you...Regardless of what you do for a living, approach your work like a true performer." – Cal Newport

Craig Ballantyne, CTT
Certified Turbulence Trainer

Travel and Discipline

Slept in until 6:30am today. Ha. Holiday is over. Leg workout soon and then back to London today for meetings, then back to Toronto later this week.

Today's Kickbutt Mindset Tips:
Discipline & responsibility separate success from failure. It takes discipline to work while others play, but that is your responsibility.

Never forget: There is joy in discipline. There is great reward in the feeling you get at the end of a hard day's work, or when you wake up in the morning knowing that you beat your inner demons from the night before. Never forget that feeling. Never stray from what is really important to you. Stay strong! I believe in you.

“Who exactly do you want to be? What kind of person do you want to be? What are your personal ideals? Whom do you admire? What are their special traits that you would make your own? It’s time to stop being vague. If you wish to be an extraordinary person, if you wish to become wise, then you should explicitly identify the kind of person you aspire to become. If you have a daybook, write down who you’re trying to be, so that you can refer to this self-determination. Precisely describe the demeanor you want to adopt so that you may preserve it when you are by yourself or with other people.” – Epictetus

Craig Ballantyne, CTT
Certified Turbulence Trainer

Free bodyweight workout from Spain

More travel around Espania today. A little windy and chilly, but still an amazing day.

But no matter where you are in the world, here's a free 12-minute fat destroying workout is perfect for the weekend
- http://www.homeworkoutrevolution.com/freeworkout/

Do NOT obsess about your scale weight. Focus on behaviors that help you lose fat. Thousands, if not millions of people have been deterred from their fat loss program because of erroneous emphasis on bodyweight, rather than body fat and inches lost. It is how you fit in your clothes and look in the mirror that counts. NO ONE wears a scale or their weight around their neck. Get as much control as you can by planning, shopping, and preparing, but don’t get upset by things you can’t control. Go with the flow. Breathe. Work on improving everything else.

Today's Kickbutt Mindset Tips:
Surround yourself with people who are better than you…they will bring out the best in you. Here’s a link to my guide for finding good people in your life.

Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself.

If you're struggling, just do the best you can, learn from mistakes, stay strong, and remember that these positive changes are for life. There’s no going back. Every day you are getting better and better and closer and closer to the new you. Keep. On. Pushing.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - “Once you understand that habits can change, you have the freedom and the responsibility to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp and the only option left is to get to work.” – Charles Duhigg

Habits in Barcelona

You will feel better about yourself if you learn to create habits and rituals that promote healthy eating and exercise. Success is a far better feeling than guilt. There is joy in discipline.

Here's a great example. Last night in Barcelona, I had a big dinner of roast suckling pig and some grilled squid appetizers. I also had 3 glasses of Spanish wine. (This was all at the fantastic Tragaluz restaurant - http://www.grupotragaluz.com/en/restaurants/tragaluz/)

But those were my limits. My rule is no more than 3 drinks. And I was full, so I didn't have dessert. I listened to my gut, so to speak.

By sticking to these habits, I avoided an extra glass of wine that would have left me with headache. I also avoided 300-500 calories of gelato (that I would not have truly enjoyed) and an overstuffed belly.

These wise decisions helped make this morning a great start. I'm ahead of schedule while some others are running behind.

Get your habits. Make your rules. And you will succeed.

Here's another good habit:
Skip the useless treadmill warm-up. This total body warm-up is way better (it's also exactly what I do before almost every workout)
- http://j.mp/TotalBodyWarmUp

Today's Kickbutt Mindset Tip:
Who you know is more important than what you know because WHO you know will teach you WHAT you need to know.

Keep on pushing,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Barcelona tour update

Today was another day of walking around Barcelona. We visited the Picasso museum (it was okay), had an excellent Paella lunch by the beach, and then rode the tram up to the Olympic stadium. Unfortunately it was closed for a concert, but still a wonderful walk.

Then I had a siesta.

Heading out for dinner soon.

Also, had a great meathead workout in the hotel gym of chest presses, front pulldowns, decline pushups, underhand pulldowns, and face pulls.

Yesterday's leg workout (done at the decent Claridges hotel gym in London) has left me a little sore. It was the split squats, which I haven't done in a while.

Also, not sure if I mentioned this, but I saw Bob Harper, the trainer from the Biggest Loser, while we were both having pre-dinner cocktails in the Claridges bar back in London. He was busy, so I didn't interrupt him. Would have been funny to have introduced myself to him in a UK bar, but the timing wasn't right. Not the normal place for trainers to meet.

Today's Kickbutt Mindset Tips:
If you're struggling, just do the best you can, learn from mistakes, stay strong, and remember that these positive changes are for life. There’s no going back. Every day you are getting better and better and closer and closer to the new you. Keep. On. Pushing.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Hey, you're doing really great work, keep on pushing and keeping the momentum going! Proud of you!

Barcelona Tour Update

Today we headed to off to Barca. Walked around the great city and had a real authentic tapas dinner with some locals.

Did a tough leg workout in the hotel gym before leaving London, and my legs were starting to feel it on the big walk home last night in Barcelona, especially as we made our way up the hill on the Ramblas. Great first night in a fantastic city. Really loved the market we stumbled across.

So what's the toughest workout you’ve ever done? For me, no offense, but it definitely wasn’t a Tough Mudder. Probably the soccer conditioning I did back when I was 18. Brutal stuff. Although Shawna Kaminski’s Burpee-Jump Rope challenge is certainly the toughest I’ve done this year. That's in the:
- www.HomeWorkoutRevolution.com

Workout Links:
Add in some stairs to mix up your workouts. Here's a quick 5 minute fat burning workout from CTT, Brian Kalakay, at Get Lean Training
- http://j.mp/StairwellWorkout

Just posted this bodyweight workout to YouTube... if you've only got 10 minutes to burn fat, do this one
- http://j.mp/10MinCircuitWorkout

Here's a tough total body workout with an extra focus on getting ripped abs
- http://j.mp/2K11AbsWorkout

Today's Kickbutt Mindset Tips:
So much can be accomplished with a long term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give in, you will succeed.

If you're struggling, just do the best you can, learn from mistakes, stay strong, and remember that these positive changes are for life. There’s no going back. Every day you are getting better and better and closer and closer to the new you. Keep. On. Pushing.

And three things I'm being reminded of on my travels:
1) Nothing in your email inbox is really that important. If something was TRULY important, you'd get a phone call. So limit your email time.

2) I'm a big fan of this advice - http://www.earlytorise.com/why-you-should-write-daily/

3) Sometimes we learn the best when we learn the hard way. So don’t be too disappointed in yourself. What’s done is done. LEARN and move on. Never forget the lesson. Keep getting better every day and never, ever, EVER give up on what is important to you.

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Don't be afraid to fight like hell and never give up on what is important to you.

This week I'm putting together some randomly fun workouts at the Claridges' hotel here in London. The gym is quite decent, with a pullup bar, db's to 80 pounds, a cable stack, and plenty of space.

Today's workout was pullups, db shoulder press, chin-up with knee-up, pushups, face pulls, db triceps extensions on the ball, and db curls. After that it was a walk around Saville Row.

Last night's dinner was at a placed called... "Dinner". But we went to Zetter House before that, an award winning cocktail lounge. I tried a Cider Sour or something. It was wicked strong so I barely drank any of it.

Then off to Dinner. I had scallops as an app and cod as a main. Not bad, but nothing outrageous. Some of our dining partners had some interesting foods, like a meat fruit (chicken liver pate in what looked like a manderine orange - but it was made of jelly...an amazing presentation, and veal sweatbreads).

Then we went to a few other hotels and lounges. Nice night. Now off to the Dorchester Hotel for lunch and tea. Yeah, I know, but when in England...

Today's Kickbutt Mindset Tips:
In all areas of your life, share your success with others. Build others up, it will only make you more successful. If you are the one to lead and help and try to out-give the Universe, people will gravitate towards helping you in return.

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

Fat loss is not much different. As I’ve said, “Fat loss is simple once you realize how hard it is.” Then you know how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take. It is not easy. It is not going to happen from any magic pill. Only once you accept that will you succeed. Fat loss requires you to set up routines and stick to them. It is the creation of the routines that requires more discipline. Your workout requires intensity for maximum results. Focus on quality, not quantity. You need to integrate all aspects of your lifestyle, from diet to exercise to stress relief to social support, for maximum results. You can do it. Let TT help!

Craig Ballantyne, CTT
Certified Turbulence Trainer

London Meals and One Exercise to Do

I'm on holiday. But I still wanted to send you an update.

A lot of people ask me, if you were on a desert island, or on holiday, or simply had one exercise ONLY that you could do, what would it be?

I'd answer "deadlifts". But I turned the question around and we had a great debate over at:
www.TurbulenceTrainingFanpage.com

Back to my holiday...we arrived in London at 11am after an overnight from JFK. Beautiful day. Great pub lunch (venison burger, no bun, vegetables, pint of Irish cider - really great) and a walk in the park. Quick workout coming up and then dinner at a place called, remarkably, "Dinner".

The hotel gym is good, and I'll be off to it in a few hours.

Now for another training message:
It's Monday and you better be off to a great start to your week! Don't let anything get in the way of your workouts. If you must, simply set the alarm 15 minutes early, get up, and pick your favorite Home Workout Revolution program. Even if it's just 12 minutes, 8 minutes or even 4 minutes long, you'll boost your fitness and burn fat. Don't let anything get in your way...after all, you don't need ANY equipment. Keep pushing and stay strong. You can make big changes with consistency. No excuses. Let's do this!

Get started here - www.HomeWorkoutRevolution.com

Whether or not you're preparing for a Tough Mudder, here's another great bodyweight workout for you to try out
- http://j.mp/BWToughMudder

Today's Kickbutt Mindset Tips:
Focus on what you can change. Accept what you can't. Keep on pushing and taking action on your process goals...and you'll reach your outcome.

Commit to doing at least one big thing first thing in the morning. Hold off email as long as you can. Only do productive things. Work hard, set deadlines, and take time off. Block your time.

This is a sure path to success. No, it’s not easy. Yes, it requires work, sacrifice, and a deep-rooted belief in yourself that you might not think you have. It might even feel like a gamble, and your journey might take you halfway around the world as you seek out greater and better opportunity...

http://www.earlytorise.com/what-i-would-do-if-i-were-a-young-person-today/

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If you're trying to start a side business, here's a big tip: Start by getting up 30 minutes earlier each day. Then try to find a 4-hour block each week (probably on the weekends) to work really hard on your business. Get my business building blueprint at
- www.InternetIndependence.com

PPS - “At work, always be asking, Is this moving me towards my goals and Where is the profit in this?” – Dan Kennedy

Meathead Upper Body Workout at the St. Regis Hotel in NYC

Too much caffeine can give you jitters, insomnia, digestive problems, and anxiety.

But coffee isn't "bad".

Here's the #truth on coffee and caffeine
- http://www.ttfatloss.com/truth-about-caffeine-2/

I didn't have any caffeine before my workout, and granted, I was moving a little slow today, but fortunately it was still a good session.

Surprisingly, the St. Regis Hotel gym in NYC had a set of 70 pound dumbbells, 80s, and a single 90 pounder. Weird. Not sure how the other 90 walked off, but I didn't need it. The NYC #meathead workout went like this:

1A) Pullups
1B) DB Chest Press

4 rounds of that superset

2A) Dips
2B) DB Row - the 90lb db came in handy here, literally

4 rounds

3) Face Pulls x 4x15

Good times. Now off to Sarabeth's for breakfast, and then I'll be enjoying another day in NYC. It's going to be warm and humid again, but that's no problem. I have a late (4pm) check-out today from the hotel so that I can get cleaned up before a 10:30pm flight to London for holidays. It's my first time on Virgin airways and I'm looking forward to the experience.

Today's Kickbutt Mindset Tips:
“Don’t be concerned with other people’s impressions of you. They are dazzled and deluded by appearances. Stick with your purpose.” – Epictetus

Are you winning? Losing fat is a game between you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers is scheming against you to make you eat more and exercise less. Like it or not, it’s true. They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed, full, and flat out on the couch.

You must always know your options. You must have Plans A, B, C, D, and E. You must be prepared to counter-attack. When they say pizza, you say sushi. When they say take-out, you say, “I’ve already prepared my lunch”. When they say, “Happy Hour”, you say, “Workout first.” Surround yourself with people who are fitter and healthier than you.

Stay strong my friend,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - “Don't be sad because it's over, smile because it happened.”

(I believe that is a Dr. Seuss quote...can anyone confirm?)

Central Park and the Grindhouse Workout

Perfect morning for a bodyweight circuit in Central Park, NYC.

I posted a photo of the park over on:
- www.TurbulenceTrainingFanpage.com

It's a lot hotter than it looks, even at 8am.

Most people were "yogging". I wasn't.

They should read this.

Cardio sucks: Part 513 - Try this circuit instead
- http://www.ttfatloss.com/why-cardio-sucks/

Here's a really fantastic bodyweight exercise that can replace cardio. This exercise is hard (when done right). The problem is, most people just don't do it right :) So here's Mikey from Workout Finishers showing you how to get it done:
- http://j.mp/TBEdemo

And if you want something even more hardcore, then let's get #grinding - TT Grindhouse, the June 2013 Workout of the Month, is now available at:
- www.TTMembers.com

Today's Kickbutt Mindset Tips:
Be vulnerable. Laugh at yourself. Open up. That’s how you connect and grow…..“All the genuine, deep delight of life is in showing people the mud-pies you have made; and life is at its best when we confidingly recommend our mud-pies to each other’s sympathetic consideration.” – J.M. Thoburn

“Who exactly do you want to be? What kind of person do you want to be? What are your personal ideals? Whom do you admire? What are their special traits that you would make your own? It’s time to stop being vague. If you wish to be an extraordinary person, if you wish to become wise, then you should explicitly identify the kind of person you aspire to become. If you have a daybook, write down who you’re trying to be, so that you can refer to this self-determination. Precisely describe the demeanor you want to adopt so that you may preserve it when you are by yourself or with other people.” – Epictetus

Think about that,

Craig Ballantyne, CTT
Certified Turbulence Training

PS - The PROBLEM in people's careers is that...

...most people are focused on: "What can others do for them"

...when they should be focusing on "What can I do for others"- Bedros Keuilian

Four Minute Workout When You Have No Time

Early flight to New York City today, so there was only time for a 4-minute bodyweight workout at home. Just 8 rounds of punisher squats, that's it.

If you're hard up for time, I've got a quick lil workout for you today. It's short, targets the abs, and doesn't require any equipment. Follow along here:
- http://j.mp/4MinAbWorkout

BTW, here's some great TT Member feedback on that exact 4-minute workout:

"Woke up this morning considering going outside for some training but decided i didn't have time. I had a look on Facebook and saw Craig had posted a 4 minute abs video. I clicked the link and Brian Kalakay started bouncing around and calling bullshit on my excuses.  Ok Brian, I'm up, I'm up. End result - 4 minute workout in my hotel room – Timmy C

And if you have more time, do this 5 exercise circuit to torch calories and crush your cool...like if you like it...or if you curse my name during it
- http://www.ttfatloss.com/abdominal-contraction-training/

Those workouts will help a lot of people, and if you like that, then you should check out the TT Summit.

I also want to say congratulations to Tom Schweickart, the newest Certified Turbulence Trainer! Looking forward to seeing Tom at the www.TTSummit.com in just a few weeks.

Today's Kickbutt Mindset Tips:
Take full responsibility for your environment and behaviors. Everything you do sets you up for success or puts another obstacle in your way. What simple changes can you make today that will increase your odds of success and reduce the risk of failure?

Because habits are powerful!

“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” – Charles Duhigg

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's some business advice and great free content:

If you're trying to start a side business, here's a big tip: Start by getting up 30 minutes earlier each day. Then try to find a 4-hour block each week (probably on the weekends) to work really hard on your business. Get my business building blueprint at
- www.InternetIndependence.com

PPS - Wait, there's more...

Bedros is going to deliver really fantastic content on this free webinar next Tuesday. Don't miss it
- www.BedrosLive.com

Stop Muscle Suicide By Stopping the Insanity!

Today a gentleman told me that he was eating only 1200 calories (!) and trying to burn 1000 calories through spinning and cardio.

That's muscle suicide!

My reply to him:
Please increase your calorie intake! No man should be below 1800 calories per day unless on a medically supervised diet. Slowly increase to 1500 calories and then eventually to 1800. We will totally need to shift your mindset towards weight loss and building a better body.

Please check out this FREE nutrition plan to go with TT:
- www.turbulencetraining.com/freemealplans

He needs to build muscle to burn fat and change his body. I've made the same mistake in the past as he has, and that's why I've dedicated my career to helping people avoid muscle suicide from too much cardio and hard dieting.

Build muscle - that's the way to a better body!

My #Meathead Training today:
Bench press, pull-ups, db incline press, db row, hammer strength row (a weird, weight stack version).

But back to fat loss...another TT reader asked for my beginner fat loss workout recommendations:

For bodyweight only, start with the beginner workouts from
- www.HomeWorkoutRevolution.com

... and if you want weights, start with the beginner workouts in
- www.TurbulenceTraining.com

Now that brings me to a common question that I answered on video recently:

How much weight should you be using while you train?
- http://j.mp/HowMuchWeightToUse

And yes, for most people, eating less IS important. It's tough with all the media, advertising, and corporations focused on getting us to eat more. But here's the truth:

Losing fat is a game between you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers is scheming against you to make you eat more and exercise less.

Like it or not, it’s true.

They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed, full, and flat out on the couch. You must always know your options.

You must have Plans A, B, C, D, and E. You must be prepared to counter-attack. When they say pizza, you say sushi. When they say take-out, you say, “I’ve already prepared my lunch”. When they say, “Happy Hour”, you say, “Workout first.” Surround yourself with people who are fitter and healthier than you.

Stay strong!

Today's Kickbutt Mindset Tips:
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. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.

Keep identifying the obstacles, and notice "cause and effect". What gives you great results? What puts you off track? Then do more of what works and less of what doesn't. Every day is a chance for improvement. I'm still getting better too!

You are where you are because of your choices. But there is nothing to gain by regretting things. Review your past decisions for lessons and make a new decision to change. Take Action Today.

Ok, time to go. Travel day from the farm back to Toronto.

Stay strong!

Craig Ballantyne, CTT
Certified Turbulence Trainer