Fusion Fat Loss Program

Cool new workout for you this week in this week's fat loss coaching call...

 

The TT Fusion Fat Loss 2K9 version.

  

You'll also discover...

 

- Where I'll be working out this week

- How success leaves clues...

- When the 7th Turbulence Training Transformation Contest starts

- The ONE food you should eat BEFORE a party

- How beginners are guaranteed to get more results

- A website that helps you find organic farmers

- Cool bodyweight intervals using the 20:10 system

- A research-proven kettlebell workout idea

- Where to get kettlebells

- The best way to identify your protein intake

- And how to calculate your calorie needs

 

Whew! Big call this week.

 

Click here for the call:

=> Weight Loss Workout

Enjoy.

 

Your friend,

 

Craig Ballantyne, CSCS, MS

PS - This week's workout is the...

...plateau-busting:

 

=> Turbulence Training Fusion Fat Loss 2K9 workout

 

It includes bodyweight intervals, kettlebells, and dumbbell HIGH-REP rows.

 

If you want to burst through your plateau, you need this workout!

Workouts, Sugar, and Chinups

Got back into Toronto about 9:30pm last night...was in Chicago for 2 days, and I flew on Porter Air out of Toronto for the first time...it was a great experience, and you just don't hear that about airlines much these days, but I give it the thumbs up.

When I got home, I made a blender drink of 1 banana, frozen strawberries, frozen blueberries, frozen spinach, walnuts, almond butter, and almond milk. Had one of those for breakfast too.

But then on Facebook we started a good conversation on how to cut out sugar in your diet...

Please share your tips.

I suggested

1) Choose fruit in place of sweets.

2) Keep the sweets out of the house.

3) Put in routines to replace sweets binging (i.e. go for a walk instead, chew sugar-free gum etc.).

4) Change your mindset so that you are now, "not the kind the person that binges on sweets". Read Psycho-Cybernetics for more details on changing your mindset.

What else did I miss?

After that, I hit the gym in the AM for today's workout:

1A) push press
1B) medium grip pullups

2A) 1-arm bodyweight row
2B) pushups

3) db rows

4) some arm exercises for fun.

It was a quick workout, requiring only 30 minutes or so.

Now for a couple of good resources:

Article #1: How to improve your chin-ups by Jason Farueggia

=> How to do more Chin-ups

And

Article #2: Tony Horton's 4-letter word for fat loss

=> http://www.ttfatloss.com/fat-loss/horton-fat-loss/

Looking forward to your tips,

Craig Ballantyne, CSCS, MS

Back Exercises at Home

Here are the best ways to train your back at home with dumbbells. You can't neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area.

Click here to watch the back exercises video

However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground.

So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more.

The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight.

There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work.

An alternative method of performing the DB Pullover is lying across a bench. In this position you will feel a greater stretch in the lats at the bottom position; however, you will want to use extra caution in the amount of weight you select. The more stretch, the more risk. So, in this position, keep your hips up, glutes contracted, abs braced and lower DB, and then pull back up.

A second exercise you can do is the Dumbbell Row. Like the DB Pullover, there are a few different ways in which this exercise can be performed.

Starting with the basic DB Row, place your left hand and knee on the bench, right leg slightly bent, butt back, abs braced, and back flat. Next, row the DB up from full extension up to your hip, keep elbow close and into your side.

To add a twist and target your lats and upper back differently, place your body in the same position, place your hand so that the palm is now facing towards your foot, with your elbow out. This is what is known as an elbow out DB Row. You will more than likely be a little bit weaker in this
position.

Also, using your hand and knee for support on the bench allows you to lift more weight, but you can also remove the support system and do these exercises one arm at a time or with both arms.

Instead of using a bench, you will use less weight with this exercise, but you will recruit more effort from your abdominals as well as the muscles in your legs to support your position. You can still perform the regular DB Row or the elbow out DB Row just as you would with a bench, but now you will be standing with a slight bend in the knees, leaning over slightly with your back flat.

The last exercise works your posterior delts and is known as side lateral raises in a bent over position. So, standing with two dumbbells, bring them out to the side, squeezing your shoulder blades together, and back down. You will feel a strong contraction in the posterior delts in this exercise.

The more bent over you are, the more you move stress to the back of the shoulder, and even between the shoulder blades. The more of a standing position that you are in, the more you recruit the medial delts. And when in a standing upright position, you will be working the medial and anterior delts mostly.

So those are some of the dumbbell exercises you can do for variety in training your upper back and lats at home without the need for fancy equipment.

Craig

12-Minute Kettlebell Workout

Craig Ballantyne here, with a quick Kettlebell Workout update.

I was flipping through the December 2009 of Men's Health issue, and a little exercise brief caught my eye.

The magazine reports on a study done by a guy named A. Koch, who reported that doing a 12-minute kettlebell workout helped subjects increase their VO2 max.

Now to be honest, I haven't been able to track down the study, and I think it hasn't been published yet, but here's what Men's Health recommended, and you can easily do this at home.

For your 12-minute Kettlebell workout, the magazine suggested doing as many kettlebell swings as you can in 12 minutes.

Obviously you won't be able to go 12-minutes straight, so you might do 20-30 reps in a row, then rest 15-30 seconds, and repeat as many times as you can in 12 minutes.

********************

NOTE: If you are a beginner, I recommend starting with 6 minutes, rather than 12 minutes, otherwise you will be way too sore the next day and you'll be pissed at me.

So be conservative.

********************

Anyways, in each subsequent workout, you want to do more reps in 12 minutes than you did in your last workout.

You always want to be improving your performance, hitting a personal best, and by doing that, you will improve your physique.

In addition, you can also do this 12-minute workout with Kettlebell Squats (for beginners), or Kettlebell Snatches (advanced).

What a great way to do interval training at home without fancy equipment.

And while the magazine did not report on fat loss, I'm willing to bet those subjects burned a lot of belly fat.

So...

there you go. Simple. Fast. Effective.

That's the power of the kettlebell,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training  

PS - If you want a complete done-for-you Kettlebell Workout program...

...then I recommend you check out the program created by Kettlebell expert and Certified Turbulence Trainer, Chris Lopez:

=> Kettlebell Fat Loss Workouts

And check out his video of how he uses kettlebell workouts at home where he trains with his kids.

Dubai Beach Body Workout

I got such a great response to my article about "how I got my abs" that I wanted to write another story about my past...

...this one involves my trip to Dubai and the workouts I used to get my Persian Gulf beach body.

=> Click here to read the story & Dubai beach body workout

You'll get a good laugh at one of my dorky photos.

 

I'd also love to hear from you, either by email or on the blog, on what you'd like me to write about.

 

Nutrition?

 

Workouts?

 

Fat burning tips for specific body parts?

 

Please let me know so I can help you better,

 

Craig Ballantyne, CSCS, MS
Author, Bodyweight Bodybuilding

 

PS - Please don't miss out on your last chance to get my latest workout.

I wrote this workout just for you to help you burn fat and sculpt your muscles. This is the program you deserve.

 

Click here to get this new workout

 

You're going to love the new Bodyweight 501 circuit and bodyweight ab exercises. Looking forward to your success story.

How to Burn Fat Video

Deadlift Workout

Happy December 1st to you.

Something to think about...

Why wait till January 1st to change your life and start adding healthy habits?

We have a perfectly good Tuesday, December 1st TODAY to start taking action. Today is the Day to take action - Start now.

I'm on workout C of my new 4-day program, and todays workout was:

1) jumps

2A) deadlifts
2B) ball rollouts

3A) RDL's
3B) cable abs

4) 1-leg calf raise

Long time since I've done those...

Speaking of long time...here's a look back at my 2006 workouts and my trip to Dubai:

=> Build Muscle for a Beach Body

After the workout I had chocolate milk and then lunch of Amys chili with wild rice, tomato, avocado, and 2 slices flax bread. Off to chicago tomorrow for 2 days.

Stay strong,

Craig

PS - Great quote for today...

Kekich Credo 27 - "The choice to exert integrated effort or to default to camouflaged laziness is the key choice that determines your character, competence and future. That critical choice must be made continually – throughout life. The most meaningful thing to live for is reaching your full potential.

Workouts From Canada

This is the week that Canada attacks!

More about the "attack" in a second...but first, I have 3 secrets on how to use bodyweight exercises to build more muscle and burn fat that I used in the new TT Bodyweight Bodybuilding program...

1) Alter the repetition speed

Instead of going up and down as fast as you can with little or no control, in the Bodyweight Bodybuilding workouts you'll see that some exercises are done fast and others are done slow to maximize the fat burning, muscle building response you get from each movement.

2) Alter the repetition style to increase the amount of tension on the muscle

By incorporating movements like "one and one-half reps", we can take a good leg exercise and turn it into one of the most effective leg exercises available - with or without weights. You'll be shocked by how this one little change can at least double your results.

3) Maximize the tension through biomechanical changes in traditional exercises

By leaning forward, using one limb instead of two, slightly altering the body's position from a traditional exercise, and by strategically arranging exercises in "secret combinations", we can "trick" the body into giving you more results without piling on the weights.

That means you can transform your body anywhere, anytime.

I use all three of these secrets to get you MORE results with less time - and NO weights - in the new Bodyweight Bodybuilding program.

NOTE:

You can only get Bodyweight Bodybuilding as part of an exclusive collection of workouts from Canadian trainers that are being given away for Vince Del Monte's Birthday Bash here:

=> http://www.WorkoutsFromCanada.com

In addition to Bodyweight Bodybuilding created by yours truly, you'll also get 4 other workout programs from Canada's top fitness experts, including:

1) "No-Nonsense Muscle Building" DVD's from "Canada's Cover Model" Vince Del Monte

2) "No-Nonsense 6-Pack Abs" DVD's from "Canada's Cover Model" Vinny D

3) "Classified Muscle Building: Biceps, Triceps, Forearms" from "The Undercover Canadian & Mad Scientist" Nick Nilsson (former Canuck now living in the USA & inventing crazy new exercises every week!)

4) "Hard-core Muscle Building" from the "Canadian Colossus", Lee Hayward, a soft-spoken muscle building giant from Newfoundland

That's right, it's time for us four Canadians to invade the fitness world with our workouts and exercise secrets...

Click here to get all of these workouts PLUS some NUTRITION bonuses from our American friends:

=> http://www.WorkoutsFromCanada.com

In case you're wondering why Canada is "attacking" this week, the answer is that it's all Vince's fault.

You see, it's Vince's 30th birthday this week, and for the last 7 months he's been asked over and over again about when he is going to make his cover model workout DVD's available again.

(After all, the first 500 copies sold out in less than 4 days when he released them in April...Plus, he's giving an extra $50 discount this week only...so they'll probably SELL OUT faster.)

With our "Canadian Workouts" and American nutrition plans, you'll get a jump-start on your fitness results in 2010 by getting a proven system for building muscle and burning fat.

That is my Canadian-strength promise to you.

Oh Canada,

Craig Ballantyne, CSCS, MS
"Captain Canada" and Author, TT Bodyweight Bodybuilding

PS - I even convinced Vince to create a special DVD for you...

...called, "A Day in the Life of Vince Del Monte".

You won't want to miss this. Trust me. I've had the chance to hang out with Vince in California, Las Vegas, Toronto, and Orlando, and I've even met his girlfriend and his amazing parents.

Vince is a lot of fun and a class act. You'll get a kick out of this bonus video showing you how to live the fitness lifestyle to the fullest.

This will be the most fun you've had with a fitness expert ever, I promise...

Click here to get Vince's bonus video, all the crazy Canadian workouts, and special nutrition bonuses:

=> http://www.WorkoutsFromCanada.com

And remember, you have Vince's Canadian-strength 60-day guarantee that you will totally love these workouts and nutrition information.

TT 2010 Workout

Went through Workout A from TT 2K10 with a friend today, and it finished up with a different spin on using Kettlebells for intervals. That workout will be out right after Christmas.

Got home and made today's blender drink:

1 banana, raspberries, cashew butter, walnuts, almond milk, cacao nibs, and Vanilla Chai Vega Whole Food powder. I was surprised you could still taste the chai after all that. I actually dislike chai. It's lame. But I wanted to try this stuff out.

I think also got the chocolate flavor, so I'll try that tomorrow.

And here's today's Kekich Credo...#36:

"Religiously nourish your body with proper nutrition, exercise, recreation, sleep and relaxation techniques."

Simple, yet effective. Throw in social support and you have all the tools you need to succeed.

Craig

PS - Don't miss part 5 of Tony Horton's interview featuring...

7 Powerful words for healthy eating

Upper Body Workout

Lazy day today...a sleep-in, a dog walk, a workout, and then more dog walking, reading, and football. I'll probably even watch the Grey Cup tonight.

On my facebook page today, I was talking about a fitness fraud...

"Calorie counters on cardio machines are the biggest fraud in fat loss exercise today. Avoid the cardio confessional...pointless! You can't "burn off" Thanksgiving feasts and calorie binges with 30 min of cardio. Stop living that mindset & free yourself from the guilt. Focus on whole, natural foods and short burst work...outs 90% of the time and enjoy yourself the other 10% - Guilt-free and boring cardio-free."

And then I went for an upper body workout...

1A) Close-Grip Bench
1B) Barbell Row

2A) DB Incline Press
2B) Rope Row

3A) Dips
3B) Incline Hammer Curls

I was going to do some jump training as well, but the room for that was in use...I'll slip it in tomorrow instead.

Traveling to Chicago this week for a few days, so I had to move up my workouts. New program too, so I am testing the waters this week.

Stay strong,

craig

PS - Watch for Bodyweight Bodybuilding - available Tuesday.

 

Losing Fat Advice & Today's Workout

Here's something I just posted on the TT Facebook Fanpage

"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 are conspiring 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.

The power of social support and POSITIVE peer pressure will help you take your health and fitness to the next level.

Stay strong!

**************************

Today, I hit a dog walk and then a workout...

1) hang cleans

2A) squats
2B) chins

3A) Back Extensions
3B) Plank on Ball
3C) 1-Leg Stability Ball Leg Curl

Now time for another dog walk.

By the way, thanks to my stomach issues this week, I lost 7 pounds but have only gained 2 back. Time for more food. Send me your leftover Thanksgiving food and pumpkin pies!!!

Craig

PS - 3 resources for you...

Video => Evolution of Pullups

Tony Horton's advice for personal trainers
=> http://www.ttfatloss.com/fat-loss/5-tony-hortons-advice-for-trainers/

3 muscle tips, bodyweight bodybuilding, & 6 questions you MUST ask yourself
for happiness => Bodyweight Bodybuilding

Enjoy!

Bodyweight Workout Challenges for You!

I have a new program coming out this week called, "Bodyweight Bodybuilding"...more details on Tuesday...

But first, a review of another classic bodyweight program:

=> Click here to get 3 bodyweight workouts

Plus, you'll also discover...

- More info on fish oil supplementation
- One thing I want you to do next Saturday
- The harsh reality about other people and your success
- 3 muscle building tips from Vince Del Monte
- How much lifting it takes to burn 500 calories
- 6 Questions you MUST ask yourself if you want TRUE happiness
- The TRUTH about fruit and fat loss

All this and lots of cool exercises.

=> Click here to get 3 bodyweight workouts

To your success,

Craig Ballantyne, CSCS, MSAuthor, TT Bodyweight Bodybuilding

PS - You'll love the new Bodyweight Bodybuilding because...

...it features a powerful new Bodyweight 501 circuit.

Of course, if you go crazy for bodyweight workouts, I've even included instructions on how to turn the Bodyweight 501 into the INSANE Bodyweight 666 circuit - if you dare!

That program comes out on Tuesday...watch your email for details!

Recovery Workout

Did a mini workout today...feeling a lot better...just some deadlifts - unfortunately I lost 7 pounds in 2 days.

Going to start a new 4-day per week program tomorrow. I have some big plans for this program and expect big results.

Big expectations are the theme today...Here's another one of my favorite Kekich Credo's, #40:

"No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones...and the massive ones carry with them - proportional rewards."

I say...

Your long term goals must include massive dreams. The same steps will be taken to lose 50 lbs as will for 5 lbs. Do the right things & never give up.

Now for some fun:

How I got my abs - fun post (best ever?) => Click here to read how I got my abs

Have a great weekend,

Craig Ballantyne, CSCS, MS

PS - Get your pre-workout/post-Thanksgiving "mental spanking" here:

Renegade Style!

=> http://therenegadegym.com/media/videos/

Training there in a few weeks!

Happy Thanksgiving

I hope you're doing amazing today...I spent almost all day Wednesday in bed with a headache and stomachache...I think I'm a little better today...had a fever last night, but headache is gone today...but now my stomach hurts more. Weird, because I'm not having too much trouble eating.

Anwyways...

I plan on getting well soon, because I call this weekend the "Kick-Off to the Holiday Season" and I want to be out and aboot!

Plus, I want to take this time to wish you an amazing jump-start to the holidays.

However, there is ONE mistake you must NOT make...

Last week on the TT Member's forum one girl was really upset because she binged and overate carbs.

But she didn't have to feel that way...she didn't need to feel that guilt. In fact, it can be OKAY to blow it!

What if blowing it actually HELPED you lose fat?

That's pretty powerful stuff. A huge change in mindset.

No more guilt. Only better results. If you do it the RIGHT way.

All you have to do is follow this simple blueprint to the holidays that Joel Marion put together. 

It's a cheat day on Thanksgiving (today), followed by a specific way of eating till the next day of cheating. You even get a semi-cheat day on Christmas eve followed by another full cheat day on Christmas.

It's all laid out for you.

Heck, it's so worth it just to have the guilt removed from eating your favorite holiday meals - the fact that it will work and is easy to follow is just a bonus.

To be honest, I think the #1 benefit to this whole "cheat" thing is psychological...it just allows you to indulge without guilt.

That is 100x's more important in my mind than any hormone changes.

So if you're ready to say goodbye to guilt, while getting back your freedom and control over your diet and fat loss, then please hurry, because today is the last day to get Joel's Holiday Eating Blueprint.

=> Click here for Joel's guilt free holiday diet

Stay strong and have a wonderful weekend,

Craig Ballantyne, CSCS, MS

PS - I have a cool article for you tomorrow about how I got my abs...

...and it involves some travel back in time through all of my workout and music phases. It will be perfect Friday reading.

No Workout Today

Weird - felt terrible all morning...skipped my workout and had a nap instead.

I'm still only about 80% right now, plus my legs and glutes are really sore from filming TT Abs beginner workouts last night and from squats on Monday.

Should be 100% tomorrow...

This might be helpful for folks on Thanksgiving...

=> How to Stop Binge Eating

And here's a possible Thanksgiving workout for you...

=> 10x10 Circuit Workout

Safe travels to all my American friends going home for Turkey Day,

Craig

PS - Just posted a 15-Minute, 4 upper body exercise circuit...

...that will hit your abs hard without doing a traditional ab exercise

=> http://www.Facebook.com/TurbulenceTrainingFanpage

Join the TT Fan Page to get that today!

Peer Pressure & Your Fat Loss Diet

Without a doubt, one of the most difficult things about losing fat is eating in social situations. The peer-pressure (from both the ignorant and immature) is the toughest test of your commitment.

BUT...

If you want to succeed, you have to lay the ground rules. There is no room for debate. You are either in or you are out.

And you might just surprise some folks when you show them that life can go on if you don't eat chicken wings with them.

So...

Be loud and proud of what you are doing. There are more folks secretly wishing someone will take charge and be a healthy role model for them.

It might not happen overnight, but if you continue to lead by healthy example - without preaching or being condescending - you can build an entourage of social support and people who want to be
healthy like you.

This will build powerful relationships that will take your health to the next level.

To your success,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
TTMembers.com

Back to the Weights

Had fun with last week's bodyweight training, but to be honest I just missed the weights...so it was back to lifting, albeit conservatively in the first week of a new program...

Todays workout: hang cleans, squats, handstand pushups, rope rows, db presses, glute-ham raises, chinups.

And today's inspiration/motivation:

"To live an extraordinary life, you must resist an ordinary approach." - Frank McKinney, from "Make It Big". Great book...written about his real estate adventures, but still great.

Translating Frank's thoughts into fat loss application...

That means sticking to your plan, not giving in to peer pressure, and being immune to criticism. Work on these daily. This week should be an excellent test for everyone - especially my American friends.

And today's "video of the day": I filmed a couple of Bootcamp video tips for my buddy Chris McCombs last week in Orlando, and here's an 86 second video on why and how we set up the TT Bootcamps the way we do...

=> TT Bootcamp Video Tip

Stay strong and enjoy this important week,

Craig

PS - Supercharge your week by downloading your copy of the Kekich Credo's here...

=> Kekich Credos

I recommend you review one everyday.

First Study to Support 1 gram of protein per pound of bodyweight when dieting?

Here's a study I came across today...looks like it might be the first study I've ever seen to support 1 gram of protein per pound of bodyweight when dieting...very interesting...I'll need to buy this one and review it...

One thing to note, they cut calories big-time, by 40%. So that would be taking a guy on 2000 calories all the way down to 1200 calories. That's a big drop.

Anyways, here's the abstract...

Med Sci Sports Exerc. 2009 Nov 13. [Epub ahead of print]

Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes.

Mettler S, Mitchell N, Tipton KD.

1School of Sport and Exercise Sciences, University of Birmingham, Birmingham, United Kingdom 2Department of Agricultural and Food Sciences, ETH Zurich, Zurich, Switzerland 3English Institute of Sport, Sheffield, United Kingdom.

PURPOSE:: To examine the influence of dietary protein on lean body mass loss and performance during short-term hypoenergetic weight loss in athletes. METHODS:: In a parallel design, 20 healthy, young resistance trained athletes were examined for energy expenditure for one week and fed a mixed diet (15% protein, 100% energy) in the second week, followed by a hypoenergetic diet (60% of the habitual energy intake), containing either 15% (~1.0g.kg) protein (control group, n=10; CP) or 35% (~2.3 g.kg) protein (high protein group, n=10; HP) for two weeks. Subjects continued their habitual training throughout the study. Total, lean body and fat mass, performance (squat jump, maximal isometric leg extension, one repetition maximum bench press, muscle endurance bench press and 30 sec wingate test) and fasting blood samples (glucose, non esterified fatty acids (NEFA), glycerol, urea, cortisol, free testosterone, free IGF-1 and growth hormone) and psychological measures were examined at the end of each of the four weeks. RESULTS:: Total (-3.0 +/- 0.4 kg and -1.5 +/- 0.3 kg for the CP and HP, respectively, p=0.036) and lean body mass loss (-1.6 +/- 0.3 kg and -0.3 +/- 0.3 kg, p=0.006) were significantly larger in the CP compared to the HP. Fat loss, performance and most blood parameters were not influenced by the diet. Urea was higher in HP and NEFA and urea showed a group*time interaction. Fatigue ratings and 'worse than normal' scores on the DALDA were higher in HP. CONCLUSION:: These results indicate that ~2.3 g.kg-1 or ~35% protein was significantly superior to ~1.0 g.kg-1 or ~15% energy protein for maintenance of lean body mass in healthy young athletes during short-term, hypoenergetic weight loss.

Bodyweight Workout Out Behind the Barn

Looks like i made the right decision to go to bed early and skip the UFC fight...anyone watch it? I wanted Tito to win - oh well.

Started the day with an apple and a peanut butter sandwich, and then a quick bodyweight and kettlebell workout.

My workout was pushups (hands elevated on two stones), bodyweight squats, hill sprints (all done behind my dad's old barn), then back inside for kb rows.

Hope you are having a healthy start to your week. Stay strong, even over the holidays, and make sure you plan out your reward meals so you stay guilt-free this Thanksgiving weekend (for my American friends).

Heading back to Toronto now,

Craig

PS - Supercharge your week by downloading your copy of the Kekich Credo's here...

...and review one everyday:

=> Kekich Credos

They will inspire you to success. For example, here's the one I reviewed yesterday...

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

Thanksgiving Week Fat Loss

Happy Thanksgiving week to my American friends.

 

This week, I'm giving you a new bodyweight workout program that you can do WITHOUT any equipment.

 

Anytime, anywhere. 

Perfect for the holiday season.

 

Click here for the bodyweight abs workout

 

Plus, you'll get...

 

- The 300 Abs Workout (Intermediate level)

- Surprising research on how money can motivate you to transform your body

- The TRUTH about fish oil and fat loss

- The best blender to use for making smoothies

- A powerful, motivational, and inspirational quote from Lance Armstrong 

 

Have a great week,

 

Craig Ballantyne, CSCS, MS

 

PS - Don't forget...

 

...if you "fall off the wagon", just cut your losses and move on. 

 

Don't dwell on nutrition mistakes. It's not that big of a deal.

 

But if you want to prepare in advance to avoid blowing your diet, check out these amazing vegetarian holiday recipes:

 

=> Click here for the holiday Veggie recipes

 

Hurry, they are only available until Wednesday, Nov 25th!