Squats in the Garage Before a Flight to Denver

Travel day, preceded with a garage gym workout, though. It was meant to be a barbell squat day, but I just didn't feel like hitting the local YMCA.

So, to the garage I went, and it was a good one.

1A) KB Swing
1B) KB Goblet Squat

2A) DB Split Squat
2B) Power Wheel Rollout
2C) DB RDL

Next up, a drive to the airport, then a flight to Denver, and then a 10-day stint down in Denver working on some big Perfect Day Formula projects.

Speaking of which...

Here's some cool user feedback on the 10-3-2-1 formula in the PDF:
=> https://www.themuse.com/advice/i-tried-the-103210-productivity-trick-and-surprised-myself-with-the-results

Today's Kickbutt Mindset Tip:
Make today the day you finally leave a bad habit behind. Sit it down and tell it that it's time to move on. Thank it for the memories. Wish it well in its future endeavors, but it make it clear there’s no room for that bad habit in your future. Tell that bad habit, "It's me, not you" and kick it to the curb for good.

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.

Go the distance,

Craig Ballantyne, CTT

PS - Listen to this...

I’ve been interviewed on over 50 podcasts so far this year, and I’ve learned a lot. In a great podcast, an interviewer is well prepared (i.e. they have researched me, read my book, and have even improved upon the sample questions I've sent in advance). A great interviewer is also a quick thinker and knows when to deviate from the script. They sense when to spend more time drawing out the most pertinent stories for their audience, and when to add their own experiences for color commentary.

This is the best podcast interview I have done so far

http://seancroxton.com/012-craig-ballantyne-perfect-day-formula/

Sunday Morning Meathead

Ah yes, a quiet and relaxing Sunday morning after a nice sleep. What a day to be a Meathead.

After a dog walk on a warm sunny spring morning, followed with a good Bulletproof breakfast, it was time for the ol' Meathead in me to enjoy an upper body workout in the garage.

Off we went for:

Core Training Warmup of Planks, Bird Dogs, Ball Curls, and Jackknives

1A) Close-Grip Pushups
1B) DB Shrug

2A) TRX Row
2B) TRX Triceps
2C) TRX Biceps
2D) TRX Abs

First time using the TRX this year. What a day.

Great times.

Today is an off-day because Monday's are always so busy.

Yesterday I also had a chance to finish up reading The Godfather, and I'm creating a list of The Godfather's Golden Rules of Success (don't worry, they apply to us legitimate folks, too!).

Until then, follow this week's 7-Day Goodness Challenge:

Do one per day.

1) A random act of kindness ... buy coffee for the person behind you at Starbucks, etc.

2) Connect with an old friend... someone you haven't seen in 5 years

3) Make a career connection between 2 good people you know

4) Do 3 minutes of mid-day meditation

5) Volunteer to walk a friends dog

6) Mail a thank you card to someone

7) Make a donation to food bank

Let me know how it goes!

And then use today's kickbutt mindset tip:
Don't quit. You can do it. I believe in you. Take the mistakes from the past and burn them. Focus only on what you can achieve in the future.

Taking care of you,

Craig Ballantyne, CTT

Deadlifts not in Denver

Today was a great day. I made a lot of progress on a big project for Early To Rise, and then I dug deep for deadlift day.

After that it was time to hang out on what has to be the nicest day of the year so far here in Southern Canadia. It's a perfect, fresh spring day. Just glad I'm not in dreadful Denver today with all the snow.

Today's training went like this:

1A) Power Clean
1B) Mobility

2A) Deadlift
2B) Bench Press

3) Walking Lunge

Couple of days off until Tuesday's squats, then a drive to Toronto and a flight to Denver. Hopefully all the snow will be gone by then. (Whoa, just checked the forecast...it's going to be over 80 degrees in Denver next weekend...perfect for a hike. And more deadlifting.)

If you need something quick this weekend, fire this up:

Try this quick and effective exercise!

The 4-Minute Lower Body Burpee Gauntlet Challenge Workout

Today's Kickbutt Mindset Tip:
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.

Be strongest,

Craig Ballantyne, CTT

5 reasons you gain weight on weekends

Here are the 5 top reasons you will gain weight this weekend (according to MSN.com and Bally the Dog):

1. Too many salty foods (salt leads to water retention).
2. You're addicted to cardio, like spinning. From MSN: "Research indicates that when your favorite spin class is always on the brain, you apt to consume more calories."
3. You make bad diet choices that have leave your digestive system "plugged up".
4. More booze. Less sleep. No routine. All bad news for staying slim. From Bally the Dog: "Woof Woof"
5. You go on a weekend 'guilt-free' eating trip of sugar, carbs, and mindless snacking while watching Netflix. From MSN: "A study published in JAMA Internal Medicine found people consumed 65 percent more calories from snacks while watching a high-action, high-volume Hollywood flick."

Listen, it's okay. We can fix this.

Weight loss researchers recently stumbled on a major breakthrough...

... they're calling it "the biggest discovery since the calorie", because:

1.    It pops open "diet-resistant" fat cells and sucks out the fat locked inside...
2.    Floods your body with sustained energy, while firming up muscles...
3.    And regenerates brain cells, strengthens the heart and rejuvenates skin...

PLUS: It repairs joints, strengthening bones and revitalizes your liver, thyroid, kidneys and more.

However, most of us have dangerously low levels...

This skyrockets your risk for heart attack, stroke and Alzheimer's.

AND makes burning off fat calories next to impossible.

However, this breakthrough allows men and women of all ages to boost their levels naturally:

  "Eat Fat Cells" And Burn Calories Like Crazy With This...

I can't believe more people don't know about this:

It's the next frontier in sustainable weight loss that you must know about now.

  Here's the full story...

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's another fix...

The #1 secret to having amazing all-day energy, every day, is to go to bed and get up at the same time every day. Do this for the next 21 days. If you happen to stay up late, stick to your strict wake-up time and have a 20-minute mid-day nap the next day to make up for it). This habit is a key to success.

Quick Workout and My Morning Routine

Had a quick garage-gym workout on Wednesday as part of a busy day. That's why I didn't get a chance to update this. So here goes the summary of Meathead Madness:

1A) DB Chest Press - 70x14 (new 2016 PB)
1B) Band Pull - 4x25

2A) KB 1-Arm Standing Press - 4x8
2B) DB CSR - 4x12

That's it. Today is an off-day with a couple of longer dog walks.

Good times.

But don't miss this:

=> http://mymorningroutine.com/craig-ballantyne/

Today's Kickbutt Mindset Tip:
Make today the day you finally leave a bad habit behind. Sit it down, thank it for the memories, then kick it to the curb for good.

Kick it,

Craig Ballantyne, CTT

PS - Success...

Success comes in spurts. You'll do all this work and feel like you're getting nothing and nowhere...nothing, nothing, nothing...and then suddenly, WHOOOOOSH. Success. It comes in spurts. Never give up.

Squats in the New Racks

Good start to the day. It began with a solid bit of writing and studying and preparing for a big Perfect Day Formula presentation at the end of April.

Then it was on to a meditation (20 minutes), a dog walk (25 minutes), breakfast, and then a squat workout that went like this:

1A) Squats
1B) Box Jumps

2A) Front Squat
2B) Good Morning

3) DB Split Squat - Alternating back and forth between legs

Volume was low, so soreness shouldn't be too bad.

It was great that my local gym added a 2nd squat rack. Unfortunately they have a weird set up in the gym. The squat racks are in the middle of the weight room, so someone can - and did - do shoulder presses on a bench while staring me in the eyes while I squat.

A little weird...

Just a little...

Fortunately I tend to go when it's not busy.

Should make for some amusing workouts.

Tuesday's 2-for-1 Transformation Tip:

Do you have enough dissatisfaction with the way things are in order to generate the intense desire you need to achieve change?

If you’re “just fine” with the way things are, you’ll never act bold enough to make things different. You’ll never go all-the-way to improve yourself and your situation. Find the reason to change.

If you ‘feel’ like you’re struggling, if you ‘feel’ like nothing works, take a look in the mirror and ask yourself, “Do I really care about making this change? Do my actions match my words? Or am I secretly satisfied with the situation as it is? And if I’m not, what fears are stopping me?”

Get honest with yourself. Get clarity and congruence. And then decide, what, if anything, is truly going to change today.

To your clarity,

Craig Ballantyne, CTT

PS - Winners of the 25th TT Transformation Contest...

... have been announced!

Congrats to Todd for winning it all!

Click here to read Todd's TT essay

Arms Abs and Inspiration

Back to back off days. On Tuesday I'll hit the gym for squats. The local YMCA has added a 2nd squat rack, so that relieves the stress of going to the gym and having to wait my turn behind a line-up of other lifters.

If you're looking for something quick today, try this:

The 10-Minute Super Arms and Abs “Pump” Workout
- Rest 15 seconds between exercises.
- Go through the circuit once… or twice if you’re addicted to an all-morning muscle pump that will make your arms look super sexy and lean at work

1) Pushups – As many repetitions as possible in 60 seconds
2) Iron Cross Hold (or DB Chest-Supported Row) – 30 seconds
3) Kneeling Plank-to-Triceps Extension – 30 seconds
4) Squat & Curl (with or without dumbbells) – 60 seconds
5) Rocking Plank – 60 seconds
6) Reverse Lunge with Curl – 30 seconds per side
7) 1 & ½ rep Close-Grip Pushups (kneeling, if necessary) – 30 seconds
8) Iron Cross Hold (or DB Chest-Supported Row) – 30 seconds
9) Kneeling Plank-to-Triceps Extension – 30 seconds
10) Squat & Curl (with or without dumbbells) – 60 seconds

Notes:
1 & ½ rep Close-Grip Pushups – Lower your body all the way down, push halfway back up, then lower all the way back down, and then push all the way up. That’s one rep. Use perfect form, so do them on your knees if necessary. It’s all about your triceps (the back of your arms).

Plank-to-Triceps Extensions are also known as Sphinx Pushups.
Watch them here.


Squat & Curl – Squat down with your arms at your sides and palms facing forward. As you stand back up, flex your elbows and contract your biceps to curl your palms to your shoulders. Hold dumbbells if you want. Straighten your arms as you squat down again.

Reverse Lunge with Curl – Step back with one leg and hold your arms at your sides and palms facing forward. As you stand back up, flex your elbows and contract your biceps to curl your palms to your shoulders. Hold dumbbells if you want. Straighten your arms as you step back again. Do all reps for one side and then switch… after taking a 15-second break.

Whew.

Good times.

Today's Kickbutt Mindset Tip:
"When you reach an obstacle, turn it into an opportunity. You have the  choice. You can overcome and be a winner, or you can allow it to overcome you and be a loser. The choice is yours and yours alone. Refuse  to throw in the towel. Go that extra mile that failures refuse to  travel. It is far better to be exhausted from success than to be rested  from failure." – Mary Kay Ash

And a reminder to...

Greet your obstacles with energy and a smile (and a wagging tail)

Never give up,

Craig Ballantyne, CTT

Garage Gym Fun and a New TT World Record in Weight Loss

Garage gym total body workout to follow-up yesterday's deadlift session. Now I have a few days off before squats.

1A) Pushups (200 total reps in the workout)
1B) Band Pulls
1C) DB Reverse Lunges

2A) Pushups
2B) DB RDL
2C) DB Squat Curl
2D) DB Shrug (high reps)

Good times. Posterior delts were a little tight.

Tomorrow is an "off from everything day" with no training, no caffeine, and no interwebz. Device free, baby.

Today's Kickbutt Mindset Tip:
“If you ain't growing, you're dying. The key to life is evolution, to always improve on the person you were yesterday. Never settle. Strive to improve your physical, emotional, and spiritual self. Aim to be stronger but also kinder and gentler, and more at peace with yourself. Each day, week, and month aim to be better than the one before.” – Robert MacDonald, @bobbymaximus

Get your grow on,

Craig Ballantyne, CTT

PS - You won't believe this TT World Record!

Click the link below to discover a NEW TT world record for weight loss in the 12 week Transformation Contests.

http://turbulencetrainingcontest.com/vote_0316.shtml

Friday Funday Deadlift Workout

I've been waiting all week for this. After stretching, recovering, walking around, and generally just taking it easy, it was time for me to say in my best Dwayne Johnson as the Rock voice, "Finally, the CB has come back [pause] to the deadlift!"

Today's Training:

1a) Power Clean

1b) Mobility

2a) Deadlift

2b) Vertical Jumps

3a) Incline Bench Press

3b) DB Walking Lunge - PB of 45lbs x 14 reps per side

And we have a new Perfect Day podcast up to help you... good questions from my young friend over in England...

http://www.danjgregory.com/the-perfect-day-formula-with-craig-ballantyne/

Today's Kickbutt Mindset Tip:
Be good this weekend and...

Pick a poison and eliminate it from life. Replace it with a good habit and make this easier to do each day...

"We are given a new day following each night so that we can choose to begin anew at ANY point in our lives. Change is a matter of CHOICE, not calendar." – Dan Kennedy

Choose wisely,

Craig Ballantyne, CTT

PS - Good quote from Tony...

"The quality of your life is in direct proportion to the amount of uncertainty you can handle." - Tony Robbins

Core Activation

What is "Core Activation" anyways?

It means you'll have tight control of the muscles of your abdominal wall, pelvis, low-back, and glutes. It's not just your "6-pack abs". And so core activation protects against the dreaded belly pooch (even if you already have lost most of the belly fat).

Core activation also helps you look leaner and slimmer in your favorite outfits. It "naturally" sucks in your gut, and also gives you the strength and control over your pelvic floor muscles. As we age - and after mothers give birth - these muscles can be damaged leading to some embarrassing side effects.

And to be politically incorrect, core activation also gives you control over the muscles you need for your, ahem, extra-curricular night time activities!

Trust me, your partner will thank you! :)

Those are just a few of the reasons you need to improve your core activation, and the great news is that it doesn't take 30 minutes to strengthen these muscles. This simple sequence takes just a few seconds and can be done in the comfort of your own home.

  Get the 23-second "Core Activation Sequence" here..

Dr. Created 23-Second "Core Activation Sequence" Shrinks Your Belly too!

Giving you flat abs, Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Forget what the magazines, fitness models, and "bodybuilders" tell you...

You don't need to do hundreds of crunches to achieve "core activation". In fact, too many crunches can cause dysfunction in the core area because you can hurt your back and overwork certain muscles... while neglecting the more important smaller muscles of the core area.

So ignore the amateurs ... and stick to the good Doctor's advice here.

PPS - And remember...

If you believe in something, if you have a vision, if you have a goal, then be proud of it. Live and lead by example. Have courage. Stand out. Encourage and motivate others through your actions and attract positive people and powerful support into your world.

1-Day Mastermind in London and 5-Minute Workout in the Garage

Quick circuit in the garage gym today after a cold dog walk.

5 rounds of:

Burpees
Prisoner Squat Jumps
Slam Ball Slams

- 20 seconds each, no rest
- Grindhouse Murder

Don't think. Just do.

Today's Kickbutt Mindset Tip:

It's okay if you messed up on the weekend...It's minor damage that can be dealt with.

If one pound of fat is 3500 calories, you'd have to eat an extra 7 Big Mac's to gain a pound. That's an excessive amount of calories…so don't worry, you didn't overeat by 7 Big Macs over the weekend. You didn't really gain a pound of fat...despite what the scale says.

Maybe you ate a little more, but it's the salt and fluid retention that are showing up on the scale. Get back on track today, drink extra water, avoid sugar, salt and trans-fats today. You'll be back on track in no time.

And don't get hung up on the scale. No one knows your weight but you. All that matters is how you feel and perform, how your clothes fit, and how you confidently carry yourself. Take a deep breath, forgive yourself the mistakes of the past, and let's move on to a better day today.

Stay strong and push on, I know YOU can do it!

Oh, and a quick business note...

...for the FIRST TIME EVER, Bedros Keuilian and I are doing a 1-day Mastermind meeting in majestic London, England.

We're kicking off a Euro Holiday with one day of work... and you're invited.

We'll help you kickstart your online success and give you everything you need to make your first $1000 in the next 28-days.

Readers have been begging us to come to Europe and finally the event has been planned, the hotel booked (in central London), and the invite is going out. So if you want to build an online business so that you can live the life of your dreams... just like Bedros and me... then you can't miss this event.

NOTE: We are NOT doing any other events while we are across the pond... although we will be traveling up to Loch Ness to wrestle Nessie. And then we'll be jetting over to Ireland... but that is all for holiday.

However, we'll be giving you our BEST info ever at the 1-Day Mastermind in London. So if you want to live the Internet Lifestyle, join us in London.

It's the can't miss event of the year for online marketers across the pond from America.

Reserve your spot at our 1-Day Mastermind in London here

See you soon,

Craig Ballantyne

PS - Focus on what you can do today!

The past is the past. There is nothing you can do about yesterday, and you're not going to quit, so today you're going to do better. Let's focus on the "Today" of your life, not the yesterday. And make it a great one!

Deload Monday in the Garage Out of the Snow

Sunday was off, just a walk in the snow, and today was a total-body deload workout in the garage.

1A) DB Lunge
1B) Kneeling KB 1-Arm Shoulder Press

2A) DB CSR
2B) Floor Press
2C) DB RDL with 5sec eccentric

Tomorrow will be off, Wednesday will be total body deload, and Friday will be back to a new program, starting with deadlifts.

Today's Kickbutt Mindset Tip:
“Look for small victories and build on that. Each victory, even if it is just getting up 5 minutes earlier, gives you confidence. Realize that these little victories make you feel great, and you keep going. You realize that being paralyzed by fear of failure is worse than failure.” – Arnold Schwarzenegger

Yes Arnold!

Classic,

Craig Ballantyne, CTT

PS - If you stumbled...

If you stumble, simply get back up and brush yourself off, and then get right back on track. The past is the past, what’s done is done. You can’t change what’s behind you, but you can control where you go today. You will succeed if you persist. Keep going. Consistency is key. Stick to your best habits 90% of the time and allow yourself rewards 10% of the time. Avoid binges, but if they befall you, learn your lessons and move on. Keep your eyes on the prize on the horizon, and look to make long-term lifestyle changes. You can do this. I believe in you.

Please never, ever, ever give up on what is important to you.

Reading and Lifting Light

Thanks Mikey Dubs!

So I'm in a well-earned deload week, and not sleeping well, so easy training today with focus on technique, not weight.

Also, extra dog walks. :)

I'll get back to the barbell on Friday.

Today's Workout

Warm-up
- Band Pull
- WYLIT
- KB Overhead Press
- Squats, Leg Swings, Etc.

1A) KB Swing
1B) Pushup

2A) DB Press
2B) DB Row

3A) KB Snatch
3B) Ab Wheel

Today's Kickbutt Mindset Tip:
Sometimes we learn the best when we learn the hard way…So don’t be too disappointed in yourself if you’re struggling.

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.

Make today better than yesterday. Plan for an even better tomorrow, today. Do this every day for rest of your life & amazing things will happen.

Bull by horns, people! => “Make connections. Make a difference. Make a ruckus. Make a legacy.” – Seth Godin

Get grabbing,

Craig Ballantyne, CTT

PS - Little worried I don't have enough to read today.

No Training Just Casting Pods

No training today (or tomorrow). Today was just podcasts and calls and meetings and writing and packing. Tomorrow is a travel day back to the farm. I'll need fresh arms for the flight.

Hahahahahhaha. Those jokes never get old. Or good. Definitely never good.

We did have a fresh podcast go live today, though. We just put this one to bed yesterday, too. Some of the other ones aren't getting posted until months after we record it. Enjoy!

This one is with J. Massey, a great guy and real estate expert that teaches at the BlackSmith Camp with me each summer in Lithuania. 

If you want to know how to have more time with the people you love, then listen to this audio with me and J.

- http://cashflowdiary.com/cfd-261-craig-ballantyne-tells-us-can-perfect-days/

Today's Kickbutt Mindset Tip:
"Challenge yourself often. Show gratitude daily. Be happy for others. And forgive easily." - Bedros Keuilian...

For April:
Pick a 28-day physical or mental challenge and use it to move you ahead towards your big goals and dreams.

Looking forward to getting back home,

Craig Ballantyne, CTT

Dang Tired Leg Squats

Dang, my legs were fatigued today. Squat workout didn't allow me any personal bests in squats, so I settled for lunges.

Time for a deload week, which fits in well with travel back from Denver to the farm.

Today's session:

1a) KB Swings

1b) Foam Rolling

2a) Squats

2b) Mobility

3a) Good Morning

3b) DB Walking Lunges - 45lbs db's for 13 reps/side for a 2016 PB

After that I recorded a 90 minute Perfect Day webinar for my friends Anita and Andre Chaperone.

Talking that much wiped me out more than squats and lunges!

On the bright side, two new CB Perfect Day podcasts are up for your listening pleasure...

Primal Blueprint Radio Podcast
- http://blog.primalblueprint.com/episode-112-craig-ballantyne/#more-1311

Trainer Scott Iardella from Florida
- http://rdellatraining.com/craig-ballantyne-how-to-design-your-perfect-day

=> Craig shares his morning routine which starts with waking up at 3 A.M., making a healthy cocktail, and writing 1,000 words – but that’s not all.

If you had to choose just one, go with Scott's interview, although Elle is a force of nature!

Today's Kickbutt Mindset Tip:

We all struggle on the way to the top...every champion, every self-made millionaire, and everyone that turns their life around. But those who succeed persist, and they never, ever give up on what is important to them. Keep going. Never quit. PERSIST! Persistence comes before success in the dictionary...and in life.

Go on now,

Craig Ballantyne, CTT

Chocolate Meathead Easter Dog Day

Fun upper body meathead workout today in Denver.

1A) Military Press
1B) Pullup

2A) Chinup
2B) Dip

3A) Row
3B) Triceps

Good pump! ;)

Then I had a big chocolately mess to deal with at the office. I ordered some Paleo Protein powder and protein bars, but the bag exploded in transit. A lot of clean up was needed, but on the bright side, my office smells like chocolate. I'm going to invent a chocolate air freshener. Keeps you alert!

Today's Kickbutt Mindset Tip:
Ritualize positive habits by completing them at the same time daily and reinforce them with a small reward. (This also works on children, spouses, and dogs...like this one...)

Meet the Easter Bally Bunny...always willing to help you out with your treats...too bad he's banned from chocolate (as all dogs are). But he always gets points for trying, though. And for wearing Grandma's scarf as a bandana. LOL.

Have a chocolately lab day,

Craig Ballantyne, CTT

PS - Review your week objectively.

Watch the movie of your life. See yourself as the main character, and judge the decisions you made. What did you do right? Where did you struggle with bad habits? Who did you spend time with? Are these the right people for your right life? Where did you waste time? What were your obstacles and temptations? How can you overcome them? Observe, learn, plan and prepare. Do more of what works and less of what doesn't. Use your review to modify your rules for life to make every decision easier, requiring less willpower, and giving you the structure you need for more freedom in life.

Easter Bunny Brought Deadlifts

Yay, when I looked under the Easter bush (what, you don't put up an Easter bush?) on Sunday morning, I was happy to see a bag of deadlifts. Hurray. It was going to be an Easter miracle.

And so, after a big breakfast, I walked over to the Colorado Athletic Club for my workout of:

1A) Power Cleans

1b) Pushups

2A) Deadlifts

2b) Mobility

3A) Bulgarian Split Squat

3b) Bench Press

Excellent workout. What a great start to a cold, but sunny Sunday in Denver.

Then it was off to Whole Foods to stock up on... whole foods.

And then the mall to buy some jeans and a computer cord.

One more week in Denver and then it's back to the farm for a few weeks.

Today's Kickbutt Mindset Tip:

If the people you hang around with are negative, find new friends. Do not let toxic people drag you down. There is no shortage of folks out there who are happy to help you reach your goal. Do NOT stay in your comfort zone. It’s more dangerous to do that than it is to seek out new solutions to your problem. There are a lot of people with the same goals as you. Find them! Get help!

But make sure you're a good person in other people's lives:

Do not be the person you do not want to be. Do not make the mistakes you do not want to make. Plan ahead for problems. Identify and avoid temptations. Create solutions to overcome obstacles. Implement rituals to deliver you from temptation. Use your rules for living to rely less on willpower and discipline. Build strong habits. Make the right actions automatic. Set yourself up for success and eliminate regrets and guilt.

Make the right decisions right now,

Craig Ballantyne, CTT

PS - Woohoo! T'is that time of year...

Time to start thinking about my annual trip to Europe.

The 7th Annual BlackSmith Camp has been announced... listen to the great opportunity here... don't miss my "Chipotle Approach to Life"
- https://www.sovereignman.com/…/young-people-definitely-list…

To apply, go to www.BlackSmithCamp.com

061: Young people: definitely listen to this [audio]

Following that path means you’re likely to end up with a mountain of student debt and an incredibly expensive piece of paper that guarantees neither job security nor even a real education.

sovereignman.com

Slow week of workouts

It's been a couple of easy days for me here in Denver. No heavy lifting. But that all changes tomorrow with a big deadlift session.

But I have been doing lots of interviews...

Listen as I shares some of my recipes for success with Coach Chris from @criticalbench.





The Perfect Day Formula - Interview with Craig Ballantyne
Would you like to Own the Day and Control Your Life? Sure you would. Listen as Craig Ballantyne shares some of his recipes for success from his latest…
youtube.com










3,314 people reached






Quick Tips:
Do an end-of-day brain dump to end your day. Switch your mind from job to family, and separate work time from non-work time. Grab some paper, scribble out all work-related thoughts, and put them away until tomorrow. Stick to this hard ‘quitting time’ for your day. Now go live life for the rest of the evening.

Create a plan to get more sleep. Darken your room. Keep it cool. Go to bed 15 minutes early. Get 8 hours sleep at least one night this week. Avoid all electronics and screens for one hour before bed. Breathe slowly and deeply and you'll drift off to sleep. Stop all caffeine 10 hours before bed. And go ‘no booze’ this week to help make this all possible.

And...

Today's Kickbutt Mindset Tip:
"Your present circumstances don't determine where you can go; they merely determine where you start." – Nido Qubein ...

With my 5 Pillars of Success you can change any aspect of your life:

1) Plan & Prepare Better Than Before;

2) Get Professional Accountability;

3) Recruit Positive Social Support;

4) Choose a Meaningful Incentive;

5) Set The BIG Deadline.

These guarantee success. And you have them ALL here!

Glad to have you,

Craig Ballantyne, CTT

PS - Remember...

The past is the past. There is nothing you can do about yesterday, and you're not going to quit, so today you're going to do better. Let's focus on the "Today" of your life, not the yesterday. And make it a great one!

Snowmobiles and Squats and Snowed Out Shoots

Today was another interesting weather day in Denver.

After a sunny day of 70 degrees yesterday, today we're enjoying a blizzard. Just one of the reasons I dislike this town!

We had a photo shoot planned but it has been snowed out. The shoot was for my new book that is coming out in December. The book reveals the latest research truth about cardio... and a better way to exercise, of course. Looks like we'll be rescheduling to next week.

On the bright side, I had a great workout. Here's today's workout from the Colorado Athletic Club:

1A) KB Swing

1B) Mobility

2A) Squat

2B) Mobility

3A) Good Morning

3B) Walking Lunge

Then an annoying walk to work with snow, rain, and sleet punching me in the face like a thousand ice picks.

But all dry now!

Hilarious difference in weather compared to the beautiful sunny day yesterday that allowed us to have a fun snowmobile outing in Leadville, Colorado. Check out the pictures below.

Today's Kickbutt Mindset Tip:

Do not be the person you do not want to be. Do not make the mistakes you do not want to make. Plan ahead for problems. Identify and avoid temptations. Create solutions to overcome obstacles. Implement rituals to deliver you from temptation. Use your rules for living to rely less on willpower and discipline. Build strong habits. Make the right actions automatic. Set yourself up for success and eliminate regrets and guilt.

Get serious about your future,

Craig Ballantyne, CTT

PS - Here's CB in his office on Tuesday...

Early Workout and Morning Sledding

Today was an interesting day.

I went snowmobiling in the mountains here in Colorado.

It's funny, because there is no snow in Denver... but 30 minutes outside of town there's still plenty.

So I did a quick - and really fun - upper body workout first.

1A) Pullups
1B) Military Press - with light weights because the pullups fatigued the upper back and delts

2A) Chinups
2B) Close-Grip Pushups
2C) Close-Grip Row
2D) Abs

Great times.

Grabbed an on-the-go breakfast of walnuts and an Exo bar and we were off to Leadville. Great name for a town. LOL.

Did a 2-hour snowmobile tour with my business partner, Matt Smith. It was his Christmas gift to me.

Then it was back to work...and all that was done before lunch!

T'is the power of getting up early.

Today's Kickbutt Mindset Tip:
Success is simple once you accept how hard it is…but it’s difficult if you think it will be easy. Discipline brings short-term pain but long-term gains. But a lack of discipline leaves you in long-term pain. Commit to change. Improve your attitude, environment, and belief in yourself. If you have these RIGHT, you WILL make massive progress on your big goals and dreams.

Get going early,

Craig Ballantyne, CTT

OC Deadlift and FBS times

Fun times so far at Fitness Business Summit in California. Yesterday we had a small group event with trainers from Ireland, New Zealand, Australia, and Slovenia! Very cool folks.

It always amazes me when people travel that far but you can't get someone from LA to drive 45 minutes to attend. LOL.

Last night we had a great dinner at Morton's. I had a glass of wine with my friend, Diana Keuilian, to go with my Cajun rib-eye steak, baked potato, broccoli, and asparagus. Saved half the steak for lunch today, too.

This morning I prepared my presentations and then hit a nearby 24-hour fitness for this workout:

1A) Power Clean
1B) Pushups

2A) Deadlift
2B) Dips - New PB of 23

3A) Bench
3B) Bulgarian Split Squat

Solid training session. Now I have the rest of the weekend off. Trying to fit in a hike Saturday morning with Jason Ferruggia.

Today's Kickbutt End of Day Mindset Tip:
Do an end-of-day brain dump. Switch your mind from work to family, and separate work time from non-work time. Grab some paper, scribble out all work-related  thoughts, and  put them away until  tomorrow. Stick to this hard  ‘quitting time’ for your day. Now go live life for the rest of the evening

And I found this super cool tweet on my Twitter page today...

Productivity hack: Wake up before the rest of the world and tackle your #1 priority. @craigballantyne

Very cool,

Craig Ballantyne, CTT

My presentation at Fitness Business Summit

Hey, sorry you couldn't make it today to the big seminar I'm at...

... yesterday we did another killer 1-day Mastermind event, and I'll be speaking two more times over the weekend, including a big session on how to make 'passive' income with multiple streams of revenue. Plus, Sunday morning I'll be sharing my life's work on how to design your Perfect Life. It's going to be the highlight of my weekend.

Since you can't make it, I have a little gift for you. It's a couple of years old, but the advice is still important.

Watch this video to start building your online business

Let me know how it helps,

Craig Ballantyne

PS - Give!

Follow the Golden Rule. Be a Go-Giver. Give away everything you know and it will come back to you many fold. You cannot out-give the universe. Be generous with your time, love, money, and energy, and help more people get what they need.

Meathead Workout to Finish Off Denver

One more workout in Denver before heading out to Fitness Business Summit.

This morning was a Meathead Morning in the hotel gym.

1A) Pull-Ups

1b) 1-Arm Standing DB Shoulder Press

2A) Close-Grip Pushups

2b) Face Pull

"Life’s easy when you live it the hard way…and hard if you try to live it the easy way." - Kekich Credo #4

Today's Kickbutt Mindset Tip:

Do you have enough dissatisfaction with the way things are in order to generate the intense desire you need to achieve change? If you’re “just fine” with the way things are, you’ll never act bold enough to make things different. You’ll never go all-the-way to improve yourself and your situation. So if you ‘feel’ like you’re struggling, if you ‘feel’ like nothing works, take a look in the mirror and ask yourself, “Do I really care about making this change? Do my actions match my words? Or am I secretly satisfied with the situation as it is? And if I’m not, what fears are stopping me?” Get honest with yourself. Get clarity and congruence. And then decide, what, if anything, is truly going to change today.

Live it the hard way,

Craig Ballantyne, CTT

PS - It's okay!

It’s OK to take care of yourself… I give you permission! Invest in yourself for the sake of others. Take care of your health and energy so you can deliver maximum love, life, laughter, and living to those that matter. Place a high value on your time. Don’t let others steal it away through insignificance. Remember… every moment wasted in meetings, traffic, surfing the web, gossip, etc. steals it from your children, your spouse, and your well being. Be ruthless with your time and energy for the sake of your legacy. You can – and WILL – succeed when you take care of yourself and bring your best self and high energy to all areas of life!

Busy Day and Front Squats in Denver

Busy day in Denver and then my trip to California for Fitness Business Summit starts tomorrow. But there was still time for a squat workout this morning.

1A) KB Swing

1B) Box Jump

2A) Front Squat - Worked up to 185x3, Personal Best

2B) Mobility

3A) Good Morning

3B) DB Split Squat

Tomorrow will be an upper body workout, and then a couple of days off before a deadlift session on Saturday. I also have lots of teaching to do over the next few days, including a BIG Perfect Day Formula presentation on Sunday morning.

Today's Kickbutt Mindset Tip:

If you are struggling, do not worry or fear, but instead stay strong and commit to positive action. Remember that every day we keep working towards a better tomorrow. You might get humbled at first, but there is ALWAYS a solution to your problem. The key to success is to never give up so that you will find the solution. Stay strong. I believe in you. You can – and WILL – do it. Keep on pushing on. Never give up on what is important to you.

Push on,

Craig Ballantyne, CTT

PS - Check out this article and book on Sleeping Smarter...

=> http://www.earlytorise.com/sleep-fat-loss/

Super Saturday Update

Super Saturday in the gym with deadlifts after a Bulletproof Cereal breakfast.

1A) Power Clean
1B) Mobility

2A) Trap Bar Deadlift - worked up to 355x3
2B) Incline Bench

Off to an airport hotel and then an early morning flight Denver. Thus begins a 20 day road trip that includes a trip to www.FitnessBusinessSummit.com and some photos with Daniel Woodrum, of course, and hanging out with a few other CTTs.

Unfortunately that means 20 days without ol' Bally the Dog. He'll be excited when he sees me again...but hopefully not this excited:

Some dogs show excitement by wagging their tails. Bally the Dog shows his excitement by puking up his lunch. Such was the case last week when he was picked up at the kennel and brought home. Two minutes after getting in the house and making his rounds with a ferociously wagging tail, he then proceeded to puke up his lunch. I don’t know why he does this, but it ain’t the first time it’s happened. Never a dull moment with ol’ Bally!

In Nutrition News...

Cool to see Fasting Guru Brad Pilon in the news, and, quoted correctly.
http://globalnews.ca/news/2572885/fasting-for-weight-loss-heres-why-scientists-says-it-works-long-term/ 

Another happy PDF reader enjoying their kit...

"Thanks to Craig Ballantyne for the Perfect Day Formula and Tony Gentilcore for the awesome new shirt." - Ryan Ketchum

Today's Kickbutt Mindset Tip:
Take full responsibility for your work environment and behaviors. Everything you do sets you up for success or puts another obstacle in your way.

Take it on,

Craig Ballantyne, CTT

PS - Great TT & HWR feedback on FB today...

"I've ever seen Turbulence Training since i was in Senior High School (16 y.o in 2010). That time, i really want to purchase one off TT Program but i didn't have credit card. Lately i've been doing Yoga and actually enjoy it so much by practicing daily for half an hour per day. As a fresh graduated Bachelor of Medical, now i understand why there are so many people say they don't have time to workout. Although one hour is just 4% of a day, i find that it is still hard to find enough time to practice .. sometimes we are just too busy to workout for an hour. Suddenly i remembered you, Craig Ballantyne 2 days ago and i searched for your program. i purchased your HWR program and BIG THANK to you, i've been doing your 4 mins metabolic miracles 2 days in a row. i know i won't miss my workout anymore!" - Wiseley Hong, Jakarta

The Perfect Life Gift

hey, this is the BEST surprise gift I could ever give you...

... you see, it's my life's work wrapped up in a free coaching video that walks you through EXACTLY how to design your Perfect Life and use the 5 Pillars of Success to transform your habits, lose weight, and even find the love of your life.

Watch this free life-changing video here

We can't wait to hear how it's helps you get back in shape, get a raise, and have more time for your family.

I've spent the last 25 years of my life, since I was 16 years old, hunting down and researching the secrets and success tools that I'm going to share with you today. So pour yourself a cup of your favorite drink, sit back in a comfortable chair, pull out a pen and paper, and use my success tools to put together the Perfect Plan for your Perfect Life.

Watch the free life-changing video here

Taking care of your future,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Give, give, give, and give!

Follow the Golden Rule. Be a Go-Giver. Give away everything you know and it will come back to you many fold. You cannot out-give the universe. Be generous with your time, love, money, and energy, and help more people get what they need.

Birthday Steak Dinner and Pushup PB

What a night!

Mom and her TT boys

‎

Mom celebrating her birthday with her two favourite kids Craig Ballantyne and her adopted son Jeremy Sloane.

Bedros was there too...it was Mom's 74th birthday. Great dinner at Jacob's Steakhouse with some fancy steaks.

This morning's workout...

1A) Pullups
1B) Ab Wheel

2) 100 pushups in 5:38 (new PB)

3) Rowing intervals

Tomorrow is an off day...Saturday is deadlifts.

FB QnA Question of the Day:

Q: I'm a bit bummed. Weight loss stopped for three days. It's too soon to stop!
I know... blah, blah. I may be doing too much exercise? I do physical therapy exercises every day--mostly stretching, leg lifts, squats etc. takes me 20min. Then I try to do your level 1 three/week. Then, Chiropractor told me to swim in a certain way 25min./day for a week for my 3bulging disks. I also went on a mile walk twice last week with a friend for fun. All this and not a pound lost. Meals are great. two eggs mornings, lots of water--at least 64 oz or more/day. Salads, veggies, chicken --no extras. I think I'm doing good, but wanted to check in to make sure.” – VR

 

Answer:

Good news. It's far too early to be concerned. Good news/bad news - Women are "blessed" with greater hormone-induced weight fluctuations than men. You'll have these phases... and great news - you'll also have phases of WHOOOOOSH weight loss where it comes off 3 pounds in 2 days. Stay strong, stay consistent, and stay positively focused on the future. We're here for you, we've got your back, and YOU are doing great work (not only for weight loss but for the health of your back). Keep up the great work with your meals! You ARE doing great!

Today's Kickbutt Mindset Tip:
Learn to be comfortable in your own skin. Be true to yourself and your message. People respect people who truly believe in what they are doing. Don’t be embarrassed by what makes you unique, be proud of it instead.

Get loud,

Craig Ballantyne, CTT

Home Gym Deadlift Substitute

Well, I did it again. I was too lazy to go to the gym. And it was deadlift day. But I just can't deal with the anxiety of driving to the Y and then having to fight all the college kids for space and equipment.

Whooops, I don't literally mean "fight". "Work around" is a better term.

So...

I trained in the garage. And it was good.

1A) KB Swing - new PB of 70x36 followed with sets of 15

1B) DB Press - 80x3x5

2A) DB Bulgarian Split Squat

2B) Pushups

2C) Band Pull

Then it was off for a drive to Toronto. Bedros has flown in from California for some work meetings, and along with a few other family members and friends, we're taking my mom out for her 74th birthday. Good times all around!

Tomorrow there will be a good hotel gym workout, and then I drive back to my small hometown. On Sunday, it's back off to Denver for the rest of the month (with a short trip over to California for www.FitnessBusinessSummit.com).

Today's Kickbutt Mindset Tip on CLARITY for YOU!
Have clarity on your #1 priority in life. If anything gets in the way of that objective, do not participate in it. List all the things that will get in the way of your #1 goal, and then work to avoid those things. You have to stand up for what is right for you at this time. Choose your actions wisely.

Get clear on life,

Craig Ballantyne, CTT

PS - Here's a new podcast...

...sizzlin!

The Ol' Bacon Wrapped Podcast
- http://baconwrappedbusiness.com/craigballantyne/

Sunday Squats on the Farm

Sunday morning was a lower body session out on the farm. Week days have become almost too busy for me to train, so I'm best off getting two great sessions in on the weekend.

I didn't go to the gym, though, and thus there were no barbell squats, but still an incredible conditioning superset to start the session.

1A) KB Goblet Squat
1B) KB Swing

2A) DB RDL
2B) Goblet Split Squat

I'm nearing the end of my cold, it's lingered longer than expected. I was wheezing through the workout more than I'd like, as well. Two off days in a row now, and then back to deadlifts on Wednesday. That's also the day I'm meeting Bedros and my family in Toronto for a big dinner out. Fun times.

Today's Kickbutt Mindset Tip:
All bad times come to end. Until then, we are left with a powerful choice. To quit or to carry on. If we quit, we only make the ending worse. If we carry on, we will feel the situation getting harder at first. However, everyday that you make progress, things will get better and the future will become brighter. Never forget this.

Continue to push,

Craig Ballantyne, CTT

PS - Imagine...

Jeffrey J. Fox puts it this way:If you are going to be first in your corporation, start practicing by being first on the job. People who arrive at work late don’t like their jobs—at least that’s what senior management thinks... And don’t stay at the office until 10 o’clock every night. You are sending a signal that you can’t keep up or your personal life is poor.

watch this dessert special

One of the most popular questions I get asked is…

“I’m trying to lose weight but I LOVE dessert. I can’t give it up, what should I do?”

Don’t worry, you don’t need to give up your favorite desserts, especially double fudge chocolate brownies (one my personal favorites) in order to lose a few pounds.

You just need to know a few simple secrets to turn ANY delicious dessert into a tummy-tightening treat…

And that’s one of the MANY secrets my good friend Chef Gui will be sharing in his free Live Online Cooking Master Class on Tuesday.

Click Here to Join Chef’s Free LIVE Online Cooking Master Class

Chef Gui is a gourmet chef to the rich and famous in Tampa, Florida and he has a secret skill of transforming ANY dish into a delicious fat-burning meal that you can OVEREAT and still lose weight week after week.

And since his cookbook Eat More Burn More has become so popular, he decided to do a FREE Live Online Cooking Class where he’s going to show you exactly how to make 5-star meals on an affordable budget that your whole family will love.

Click Here to Join Chef’s Free LIVE Online Cooking Master Class

However, the spots are filling up fast, so check it out now before you forget and miss out.

And don’t worry, there aren’t any hidden fees or charges when you sign up. It’s 100% free through the link below.

Discover The Delicious Fat-Burning Secrets of a 5-Star Chef

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Toronto Hotel Gym Total Body Workout

Smooth travel day from Denver to Toronto. Spent the night at a hotel, got some great work done in the AM, and then hit the gym.

1A) DB Lunge
1B) Ab Wheel

2A) Pushups
2B) Row

3) Rower intervals

Now to head home to the farm and Bally the Dog.

Today's Kickbutt Mindset Tip:
Stop procrastinating. Stop filling your calendar with unnecessary meetings or unproductive phone calls. You can’t get your time back. You must use your time the right way, right now. Ask yourself, “What’s REALLY important in my life?” and take action on it. Always.

Get to it,

Craig Ballantyne, CTT

PS - Under 30?

Or simply want a Perfect Day?

Check this out - http://under30ceo.com/the-perfect-day-formula/

Deadliftin and the 10-3-2-1 Formula

My cold isn't gone, and my breathing wasn't 100%, but I had a great workout today in Denver.

1A) Power Clean
1B) Mobility

2A) Deadlift 5x8
2B) Bench Press 3x5

3) BGSS

Today I fly home to Toronto, spend a night there, and then head back to the farm for Bally the Dog walks and Momma B's birthday. Bedros is flying up to Toronto for work on Wednesday and we'll meet him in the big city for dinner.

Then back to Denver on the 13th. Then FBS. Then Denver. Then home. And then? No and then. And then? I don't know. April is wide open.

Cool surprise yesterday...My 10-3-2-1-0 system from The Perfect Day Formula is getting some press around the world today ... thanks to the Inc. blogger that contacted me through Twitter, and then the Telegraph and Life Hacker picked it up

- http://www.telegraph.co.uk/news/newstopics/howaboutthat/12182052/Be-more-productive-This-simple-10-3-2-1-0-formula-could-help.html

- http://lifehacker.com/get-better-sleep-and-start-mornings-strong-with-the-10-1762499118

- http://www.inc.com/jessica-stillman/use-the-10-3-2-1-0-formula-to-get-more-done.html

Today's Kickbutt Mindset Tip:
If you had a bad week or day...Whenever you are frustrated, stop and make a list of the progress you have made today, this week, and this year. This will always remind you, during troubled times, of how far you have come. Seeing progress is one of the most motivating factors for all of us. Look back to learn, look ahead to leave your legacy!

Learn it and leave it,

Craig Ballantyne, CTT

my favorite woof. I mean book!

Hey, guess who? That’s right, Ol’ Bally the Dog here with a cool new resource for you.

Today you’re going to discover my absolute favorite audio book. I listen to it when I’m chasing cats, eating garbage, and even sleeping (which means I listen to it 24/7!).

It’s the new audio book version of The Perfect Day Formula, written by ol’ Craiggy Ballantyne. You can now get it on Amazon for just a few old dog bones... or just a few bucks, if you're paying with human money.

Sometimes ol’ Craiggy the Human Ballantyne says some smart things in his articles and books… for woofxample, I really like these quotes:

"Build others UP because it will only make you more successful. 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."

"Become the person you need to become in order to achieve what you want to achieve in life. Accept the challenges. Step-up and do what is right. Never stop learning, growing & improving. And never, ever give up on what is important to you."

"Make the right decisions – right now – for your right life. Never give up on what is important to you. And make sure you know what matters! You CAN – and WILL – do it. I believe in you. I've seen too many people from all walks of life overcome incredible hardships to reach their goals. I know it is possible for all of us."

If you want more great advice like this on how to live your Perfect Life, get a copy of his new book, The Perfect Day Formula from Amazon here.

It comes as a physical book, audio book, and in a version for your Kindle.

Enjoy!

To your Perfect Woof,

Bally the Dog
Certified Dog

PS – Here’s one of the best Amazon reviews yet…

“What a great book! A fast read that will change the way you think life should be lived! A quick summary of this book ... STRUCTURE = FREEDOM. Ballantyne admittedly lives by extreme example... so we don't have too. Just by implementing some of these techniques will drastically improve your days and overall life! Don't own a business? No problem! I am a 9-to-5'er and have been implementing Craig's methods for years to better my life and organize my days...Heck I even use his teachings and methodologies to organize my leisurely activities! So if you feel like you are ready for a personal change... don't waste another minute. READ THIS BOOK!” – Jeremy Sloane, CTT

Easy Meathead Session in Denver

Can't breathe too well, but, I did some upper body meathead bodyweight training at the hotel.

1A) Pushups
1B) Pullups

Also, some rollouts, face pulls, and upper back mobility.

Should be fine to deadlift on Friday.

Gotta keep on moving easy till then.

But if you're healthy, but just crushed for time, do this...

NO Excuses! No matter how busy you are today, you CAN give me 4-minutes. Let's go! New School! With the Old School Guy!

=> https://www.youtube.com/watch?v=2IPkW78iVb8

And a new CB interview for you...we get philosophical about virtue.

=>
http://www.incomparableexpert.com/iep-episode-10-the-perfect-day-formula-with-craig-ballantyne/

Today's Kickbutt Mindset Tip:

Live by Example.

Do great things. Show the world that there are indeed POSITIVE people out there… that you care… that SOMEONE cares… that there is hope… that if you persist and never give up on what is important to you, that you CAN make progress… that there will be better days… that after the darkness there comes a dawn.

If you do all of this, and open your heart and care for others and even support perfect strangers, your world will open up to enormous opportunity and gratitude.

You can’t change all that is wrong in this great big world, but YOU can have an impact, even if it is just a tiny, positive impact on a stranger that receives a smile from you on the street today.

There’s so much we can do for others, and in the end, what we do for others ends up benefiting us 10-fold.

So let’s do this.

Let’s make our little worlds a little more amazing today.

Who knows what impact you might have!

Imagine the possibilities, for they are enormous!

Have an awesome day,

Craig

Quick question and free Body Audi

Hey, if you have just a second to answer a quick question or two, then you'll get a FREE copy of my brand new digital report, The Fat Burning Body Audit.

Here's the link to the question

Once you've filled it out, you'll be sent to a hidden page where you can download your gift and go through some simple tests to get your "TT Fat Burning Scores." I recommend using this at the start of every month to judge your progress.

Just head over to this link, answer a quick question, and then download your free bonus.

Here's the link to the question

Can't wait to hear from you.

Taking care of your body,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – If you've made a diet mistake recently, don't fear!

It's OK if you get off track once in a while. It's minor damage that can be dealt with. Get back on track today, drink extra water, avoid sugar, salt and trans-fats today, use my short, burst workouts, and that weight will WHOOOOOSH right off of you. You'll be back on track in no time.

Don't get hung up on the scale. No one knows your weight but you. All that matters is how you feel and perform, how your clothes fit, and how you confidently carry yourself. Take a deep breath, forgive yourself the mistakes of the past, and let's move on to a better day today. Stay strong and push on, I know YOU can do it!

Here's the link to the question

Getting over a cold

Suffering through my first cold in over 2 years. Workouts have been on the down low, but that's fine, since it was an off week. Starting up again on Thursday, March 3rd.

Here's a pic from when I still felt well!

With the one and only best-selling author, JJ Virgin