Well, after I got my butt kicked by the altitude here in Colorado while trying to do some incline sprints on the treadmill, it was time to go.
As I mentioned earlier, I topped out at 10 incline and 8.5mph for 45 second intervals. That's well below my best fitness level.
My goal is to work up to 10 intervals of 30 seconds at 10mph at a 10 incline.
That's part of a bigger fitness goal that I'll soon be telling you about...there's an event in June I'm doing, and it's going to require EVERYTHING I've got.
The altitude isn't the only thing about Colorado that is awesome.
This place has 310 days per year of sunshine...
...but not every place does, and that's a BIG problem.
I was lucky enough to be in Colorado this week doing some personal executive coaching and it was sunny and beautiful...and a great cure for Winter Blahs, like these:
=> http://www.ttfatloss.com/health/fighting-the-winter-blahs/
We sure as heck don't get that back in Toronto where it's cold and grey (and even raining).
Cold + Grey + 14 hours of darkness = Winter Blahs
So I did some research and here's how you CURE the winter blahs. Check out my article here:
=> http://www.ttfatloss.com/health/fighting-the-winter-blahs/
You'll discover the...
1) #1 vitamin you must increase to cure the blahs
2) How to get by with a little help from ____ ____
3) The exact nutrition strategies you MUST use
All that and more in your recipe to CURE the winter blahs here:
=> http://www.ttfatloss.com/health/fighting-the-winter-blahs/
And make sure to post YOUR TIPS for curing the winter blahs in the comments section.
To your health all year long,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - Be back tomorrow with some advanced workout tips that TT Members are using for maximum rapid fat loss.
Tuesday, January 17, 2012
CURE the Winter Blahs (how-to article)
Time to leave Colorado and head back to Toronto. I just got my butt kicked by the altitude here when trying to do some incline sprints on the treadmill. I topped out at 10 incline and 8.5mph for 45 second intervals. That's well below my best fitness level.
While I was down in Colorado, I researched how to cure the winter blahs. Here's the article:
- http://www.ttfatloss.com/health/fighting-the-winter-blahs/
Today's Kickbutt Mindset Tips:
If you're struggling, keep hustling. Keep taking at least one big action step each day. Never stop. Never even think of giving up. Ask your network for social support. Someone has the answer you need.
"Let others lead small lives, but not you. Let others argue over small things, but not you. Let others cry over small hurts, but not you. Let others leave their future in someone else's hands, but not you." —Jim Rohn
People want to be involved with other confident people who are doing big things, being positive & powerful. Do something great today.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS – "Remember this, that very little is needed to make a happy life." – Marcus Aurelius
While I was down in Colorado, I researched how to cure the winter blahs. Here's the article:
- http://www.ttfatloss.com/health/fighting-the-winter-blahs/
Today's Kickbutt Mindset Tips:
If you're struggling, keep hustling. Keep taking at least one big action step each day. Never stop. Never even think of giving up. Ask your network for social support. Someone has the answer you need.
"Let others lead small lives, but not you. Let others argue over small things, but not you. Let others cry over small hurts, but not you. Let others leave their future in someone else's hands, but not you." —Jim Rohn
People want to be involved with other confident people who are doing big things, being positive & powerful. Do something great today.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS – "Remember this, that very little is needed to make a happy life." – Marcus Aurelius
Monday, January 16, 2012
For personal trainers
Research shows that the average personal trainer's salary is $35,000 per year.
That's just not fair.
With all the study, certifications, training hours, and after-hours research a trainer puts into their job, it should easily be three times that amount.
Alwyn Cosgrove and I were talking, and we think that every awesome trainer - like you - should be making over 6-figures per year.
This can help.
=> http://www.ttbootcamps.com/completetrainerpackageforalwyn/
Each of these done-for-you workouts was designed by me, and I also give you a step-by-step blueprint for getting more clients from the Internet.
Plus, I have interrogated two of the most successful bootcamp business builders in the world - Bedros Keuilian and Steve Hochman - on how to build a 6-figure bootcamp business fast.
Get all of these resources here for just a small investment
=> http://www.ttbootcamps.com/completetrainerpackageforalwyn/
(As you know, the trainers who make the greatest investment in their knowledge also take the most money to the bank.)
You can thank Alwyn for inspiring me to put this together.
I know you can have a better business year in 2012,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
That's just not fair.
With all the study, certifications, training hours, and after-hours research a trainer puts into their job, it should easily be three times that amount.
Alwyn Cosgrove and I were talking, and we think that every awesome trainer - like you - should be making over 6-figures per year.
This can help.
=> http://www.ttbootcamps.com/completetrainerpackageforalwyn/
Each of these done-for-you workouts was designed by me, and I also give you a step-by-step blueprint for getting more clients from the Internet.
Plus, I have interrogated two of the most successful bootcamp business builders in the world - Bedros Keuilian and Steve Hochman - on how to build a 6-figure bootcamp business fast.
Get all of these resources here for just a small investment
=> http://www.ttbootcamps.com/completetrainerpackageforalwyn/
(As you know, the trainers who make the greatest investment in their knowledge also take the most money to the bank.)
You can thank Alwyn for inspiring me to put this together.
I know you can have a better business year in 2012,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Kickbutt Mindset Tips for the Week
Live from the mountains in Denver, here are today's kickbutt mindset tips and workout updates. I just finished up a Meathead Monday workout at Nick's Fitness in Evergreen. Bench, Row, Pulldown, DB Row, Fat Bar curls for fun.
Yesterday I had a decent leg workout. Also had some early AM traveling from Las Vegas to Golden, Colorado. It was really weird to see the Vegas airport packed at 6am. But I did learn some cutting edge nutrition and training info from John Romaniello...we worked on a project called "Turbulence Forever"...coming soon
Today's Kickbutt Mindset Tips:
No matter how much you might feel you are struggling, never give up. Keep moving towards your vision. Never stand still. Believe in yourself.
"YOU are responsible for yourself. Responsible for what you do. Responsible for who you are. Responsible for the way you face the world and deal with it."
- Ryan Murdock, http://www.ryanmurdock.com/
Fastest way to improve your life
- http://www.earlytorise.com/one-day-at-a-time/
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." – John Quincy Adams
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Yesterday I had a decent leg workout. Also had some early AM traveling from Las Vegas to Golden, Colorado. It was really weird to see the Vegas airport packed at 6am. But I did learn some cutting edge nutrition and training info from John Romaniello...we worked on a project called "Turbulence Forever"...coming soon
Today's Kickbutt Mindset Tips:
No matter how much you might feel you are struggling, never give up. Keep moving towards your vision. Never stand still. Believe in yourself.
"YOU are responsible for yourself. Responsible for what you do. Responsible for who you are. Responsible for the way you face the world and deal with it."
- Ryan Murdock, http://www.ryanmurdock.com/
Fastest way to improve your life
- http://www.earlytorise.com/one-day-at-a-time/
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." – John Quincy Adams
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Saturday, January 14, 2012
Meathead History Lesson
Today's workout in the small, but good enough gym at Mandalay Bay included pulldowns, cable rear delts, db rows, cable lateral raises, db triceps, and shrugs. This is the last easy workout before moving back to heavy lifting.
It was also the last workout before I move on to "beautiful Golden, Colorado in the foothills of the Rocky Mountains" (bonus points for knowing where that reference came from).
Here's the answer:
The old "EAS" Muscle Media audio tapes that used to feature Bill Phillips or Anthony Almeida being interviewed about supplements. The narrator would always start, "From beautiful Golden, Colorado in the the foothills of the Rocky Mountains...". And that's today's Meathead History lesson.
Today's FB QnA:
Q: I am in week 6 of 247 fat loss and after the 8th week I want to focus on muscle growth before doing another round on 247. What is your advice. BTW I have dropped 11 pounds since thanksgiving by adding the plan to my boot camp centric routine.
Answer:
Shawn, awesome work. Many 24-7 users have asked the same question and I've been directing them to this program:
http://www.turbulencetraining.com/workouts/2007/april2007ttmass.shtml or this qna: http://www.ttfatloss.com/workouts/make-your-workout-harder/
Nutrition Resource of the Day
http://www.amazingclubs.com/peanutbutter.html
Today's Kickbutt Mindset Tips:
Follow the golden rule. Help others. The more they succeed, the more you succeed.
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, you will succeed.
The most important question I could ask you
- http://internetindependence.com/goal-setting-vision-question
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
It was also the last workout before I move on to "beautiful Golden, Colorado in the foothills of the Rocky Mountains" (bonus points for knowing where that reference came from).
Here's the answer:
The old "EAS" Muscle Media audio tapes that used to feature Bill Phillips or Anthony Almeida being interviewed about supplements. The narrator would always start, "From beautiful Golden, Colorado in the the foothills of the Rocky Mountains...". And that's today's Meathead History lesson.
Today's FB QnA:
Q: I am in week 6 of 247 fat loss and after the 8th week I want to focus on muscle growth before doing another round on 247. What is your advice. BTW I have dropped 11 pounds since thanksgiving by adding the plan to my boot camp centric routine.
Answer:
Shawn, awesome work. Many 24-7 users have asked the same question and I've been directing them to this program:
http://www.turbulencetraining.com/workouts/2007/april2007ttmass.shtml or this qna: http://www.ttfatloss.com/workouts/make-your-workout-harder/
Nutrition Resource of the Day
http://www.amazingclubs.com/peanutbutter.html
Today's Kickbutt Mindset Tips:
Follow the golden rule. Help others. The more they succeed, the more you succeed.
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, you will succeed.
The most important question I could ask you
- http://internetindependence.com/goal-setting-vision-question
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Friday, January 13, 2012
Vegas Gyms and Fitness QnA
Mike Whitfield from www.facebook.com/workoutfinishers and i are working on the new TT MRT Bootcamps program and that is one technique we'll be using.
Try an Ascending-Descending pyramid with two metabolic exercises as workout finisher...Kettlebell swings or snatches supersetted with a tough pushup. Start with 1 rep per exercise and alternate back and forth working up to 10 reps per exercise and then count back down to 1 rep per exercise.
Today's best Q's from www.TurbulenceTrainingFanpage.com QnA:
Q: Hey Craig I had a question about back exercises, specifically Inverted Rows and Pullups. I am doing DB rows as an alternative. Are there any other efficient back workouts that would help without the need of a bar?
Answer:
Anthony - check out my video here, 826000 view
- http://www.youtube.com/watch?v=LgUsXA4JX0w
Q: Craig- primary goal is to lose fat- lots to lose. I'd prefer having a program that is every day- keeps me on track better. Which program do you recommend? I'll be registering for the contest today!
Answer:
David - there is a program from September 2011 called "Super 6's". It's 6 days per week. Get it at www.turbulencetraining.com/workouts. Or use the 24-7 program from www.247fatloss.com that is 5 days per week.
Q: Tough mudder...anyone do it? Need workout for it.
Answer:
Steve - Very common goal this year...I know Men's health was asking around for experts on this, so expect some advice in the magazine soon. In the meantime, check the old' Google and see if you find some good info. Let me know, thanks.
Q: What are your thoughts on 'zone training' for weight loss? This is pushed pretty hard by gyms.
Answer:
Scott - If you are talking about the cardio fat burning zone, I think it's a joke. Check out my free interval/cardio report here -
http://www.TurbulenceTraining.com/intervalreport
Q: Best gym in Vegas?
Answer:
For lifting, Palazzo. For TT Fat Loss style training, Aria. I have a list of my top 7 gyms in Vegas for each on this blog post (scroll down) -
http://www.ttfatloss.com/workouts/gyms-in-vegas/
Today's Kickbutt Mindset Tips:
Success is coming. I know it is, and I believe in you, so don't give up. Kekich Credo #76, says, "I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work. Today is the deadline to start the TT Transformation Contest for the full 12-weeks. This is your chance to change -
http://www.transformationcontest.com/
Add value to someone's life today. Not only will it help others, but this truly is the best thing that you can do for yourself.
Most of your problems can be solved faster, easier, and with less hassle and fewer resources than you think. It all starts with your network…don't be afraid to ask for help.
Running a Mastermind meeting this weekend in Vegas, and as a coach, this has been my best 'performance' yet. I've been able to better communicate the most effective ways to get started fast...some group members had some real big breakthroughs today. Best meeting yet.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
The secret of success is to know something nobody else knows. – Aristotle Onassis
Try an Ascending-Descending pyramid with two metabolic exercises as workout finisher...Kettlebell swings or snatches supersetted with a tough pushup. Start with 1 rep per exercise and alternate back and forth working up to 10 reps per exercise and then count back down to 1 rep per exercise.
Today's best Q's from www.TurbulenceTrainingFanpage.com QnA:
Q: Hey Craig I had a question about back exercises, specifically Inverted Rows and Pullups. I am doing DB rows as an alternative. Are there any other efficient back workouts that would help without the need of a bar?
Answer:
Anthony - check out my video here, 826000 view
- http://www.youtube.com/watch?v=LgUsXA4JX0w
Q: Craig- primary goal is to lose fat- lots to lose. I'd prefer having a program that is every day- keeps me on track better. Which program do you recommend? I'll be registering for the contest today!
Answer:
David - there is a program from September 2011 called "Super 6's". It's 6 days per week. Get it at www.turbulencetraining.com/workouts. Or use the 24-7 program from www.247fatloss.com that is 5 days per week.
Q: Tough mudder...anyone do it? Need workout for it.
Answer:
Steve - Very common goal this year...I know Men's health was asking around for experts on this, so expect some advice in the magazine soon. In the meantime, check the old' Google and see if you find some good info. Let me know, thanks.
Q: What are your thoughts on 'zone training' for weight loss? This is pushed pretty hard by gyms.
Answer:
Scott - If you are talking about the cardio fat burning zone, I think it's a joke. Check out my free interval/cardio report here -
http://www.TurbulenceTraining.com/intervalreport
Q: Best gym in Vegas?
Answer:
For lifting, Palazzo. For TT Fat Loss style training, Aria. I have a list of my top 7 gyms in Vegas for each on this blog post (scroll down) -
http://www.ttfatloss.com/workouts/gyms-in-vegas/
Today's Kickbutt Mindset Tips:
Success is coming. I know it is, and I believe in you, so don't give up. Kekich Credo #76, says, "I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work. Today is the deadline to start the TT Transformation Contest for the full 12-weeks. This is your chance to change -
http://www.transformationcontest.com/
Add value to someone's life today. Not only will it help others, but this truly is the best thing that you can do for yourself.
Most of your problems can be solved faster, easier, and with less hassle and fewer resources than you think. It all starts with your network…don't be afraid to ask for help.
Running a Mastermind meeting this weekend in Vegas, and as a coach, this has been my best 'performance' yet. I've been able to better communicate the most effective ways to get started fast...some group members had some real big breakthroughs today. Best meeting yet.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
The secret of success is to know something nobody else knows. – Aristotle Onassis
Thursday, January 12, 2012
TT for Meatheads M-MRT
A new TT for Meatheads program is now available to TT Members.
Welcome to TT for Meatheads Muscle-Metabolic Resistance Training. This is dedicated to all of the Meatheads, all over the world, who are the unsung heroes of the gym, the warriors who show everyone else what is possible through discipline and dedication, who are willing to do what no one else is willing to do, and who lead the pack when it comes to showing the world the politically incorrect truth about what it takes to truly TRANSFORM.
Get ready for a laser-locked muscle-metabolic resistance training system that will jack up your metabolism, boost your strength, build muscle and burn fat – all at the same time.
This is the culmination of over 21 years of personal experience combining strength training, new and old-school bodybuilding techniques, and the latest in the fat loss science of metabolic resistance training. This program demands you stretch your belief of what you – and your muscles – are capable of doing and achieving.
You cannot make a physical transformation without undergoing a mental transformation as well. And this program will give you the mind – and body – of a warrior and the heart of a champion.
Get it here for less than $5:
=> http://www.turbulencetraining.com/workoutofthemonth/
Meathead for Life,
Craig Ballantyne, CSCS, MS, CTT
Welcome to TT for Meatheads Muscle-Metabolic Resistance Training. This is dedicated to all of the Meatheads, all over the world, who are the unsung heroes of the gym, the warriors who show everyone else what is possible through discipline and dedication, who are willing to do what no one else is willing to do, and who lead the pack when it comes to showing the world the politically incorrect truth about what it takes to truly TRANSFORM.
Get ready for a laser-locked muscle-metabolic resistance training system that will jack up your metabolism, boost your strength, build muscle and burn fat – all at the same time.
This is the culmination of over 21 years of personal experience combining strength training, new and old-school bodybuilding techniques, and the latest in the fat loss science of metabolic resistance training. This program demands you stretch your belief of what you – and your muscles – are capable of doing and achieving.
You cannot make a physical transformation without undergoing a mental transformation as well. And this program will give you the mind – and body – of a warrior and the heart of a champion.
Get it here for less than $5:
=> http://www.turbulencetraining.com/workoutofthemonth/
Meathead for Life,
Craig Ballantyne, CSCS, MS, CTT
Last chance to lose fat and win $1000
I really, really, really do not want you to miss out on this life changing opportunity, but...
Friday is the last day to enter for the full 12-weeks of the TT Transformation Contest.
Grab a newspaper, take a photo, pick your workout, plan your diet, and start your life-changing journey with the TT Transformation Contest.
You can win $1000 of my money just for losing your belly fat.
And it doesn't cost anything to enter...well, I guess you have to buy
the paper for your before photo, but that's it. Let us know how we can help, we're here to support you.
(And yes, you can use the 24-7 Fat Loss workouts to enter as well as any Turbulence Training workout.)
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer <= Discover the 1 Million Transformation Mission
Vegas Update and LAST Chance
Live from my hotel room in Vegas where I have a really cool view of the strip, even better than the one I had at Treasure Island back in 2000 during my first trip to Vegas.
My workout today: split squats, reverse lunges, pistols, DB Rdl, back extension, leg raises, cable chops.
Dinner last night was at Grand Wok in MGM. Usually I have a big bowl of bok choy and sushi/sashimi, but last night I had bok choy and roasted duck and pork. Good stuff. One of my dinner guests was John Romaniello and we spent about 30 minutes talking about Batman movies and comics, Spartacus (the TV show), Attack of the Show, James Bond, the future of Vegas, and Harry Potter.
Great times.
TT Transformation Contest Update
Friday is the last day to enter for the full 12-weeks of the TT Transformation Contest. Grab a newspaper, take a photo, pick your workout, plan your diet, start your life-changing journey at www.transformationcontest.com/rules.
Get social support...we are here to help.
Today's Kickbutt Mindset Tip
Keep a positive attitude and you will remain motivated and you will continue to make progress. Never, ever, EVER give up.
My favourite daily self-reflection question "Whats the benefit in doing this activity? Is it worth the time I could spend on something else"
And finally, How to Get a Better Job:
http://www.earlytorise.com/2012/01/12/own-your-own-business/
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - Give to get.
My workout today: split squats, reverse lunges, pistols, DB Rdl, back extension, leg raises, cable chops.
Dinner last night was at Grand Wok in MGM. Usually I have a big bowl of bok choy and sushi/sashimi, but last night I had bok choy and roasted duck and pork. Good stuff. One of my dinner guests was John Romaniello and we spent about 30 minutes talking about Batman movies and comics, Spartacus (the TV show), Attack of the Show, James Bond, the future of Vegas, and Harry Potter.
Great times.
TT Transformation Contest Update
Friday is the last day to enter for the full 12-weeks of the TT Transformation Contest. Grab a newspaper, take a photo, pick your workout, plan your diet, start your life-changing journey at www.transformationcontest.com/rules.
Get social support...we are here to help.
Today's Kickbutt Mindset Tip
Keep a positive attitude and you will remain motivated and you will continue to make progress. Never, ever, EVER give up.
My favourite daily self-reflection question "Whats the benefit in doing this activity? Is it worth the time I could spend on something else"
And finally, How to Get a Better Job:
http://www.earlytorise.com/2012/01/12/own-your-own-business/
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - Give to get.
Wednesday, January 11, 2012
Las Vegas Update 1
My first stop in Vegas...Walmart for groceries of course to buy all the stuff that US customs wouldn't let me bring from Canada. Well, not ALL the stuff. But as much as possible. Thanks to my French-German former Brazilian nightclub singer turned cabbie for waiting for me and not driving off with my bags. Thats it, hopefully tomorrow the trip gets a little more interesting when ol' Roman hits town.
(On the flight down I watched "Saving Private Ryan". In hindsight, that wasn't the best bedtime story, even though I love that movie.)
At 6:30am I was up and in the gym at Mandalay Bay for some pulldowns, db rows, and seated rows. DB's up to 75 pounds for presses and high rep rows. Was able
to do face pulls and pulldowns too. Might head to Golds for a squat workout tomorrow.
No heavy pressing was done because I'm letting my shoulder heal up after hurting it during a stupid pushup contest. That has set my bench press goals back by at least 8 weeks. Stupid, stupid Craig. Oh well, many lessons have been learned.
More Stupid Craig…he did not read the almond butter label last night at the Las Vegas Walmart and now Smart Craig just ate sugar-added almond butter. Whoops.
Today's Training Resources:
Wicked abdominal exercise substitution list
- http://www.ttfatloss.com/abdominal-exercises/exercises/
How to have more energy
- http://www.earlytorise.com/2012/01/11/hours-to-your-day/
Today's Kickbutt Mindset Tips:
Never let life get in the way of your progress. Accept the sacrifices and just do it.
We cannot do everything at once, but we can do something at once. – Calvin Coolidge
I just want you to focus on being a little bit better than yesterday. Now do that EVERY day for the rest of the year.
If you set up your life for maximum productivity you are going to annoy and upset others…but you will get more done and you will achieve more of your goals.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - Life is really simple, but we insist on making it complicated. – Confucius
(On the flight down I watched "Saving Private Ryan". In hindsight, that wasn't the best bedtime story, even though I love that movie.)
At 6:30am I was up and in the gym at Mandalay Bay for some pulldowns, db rows, and seated rows. DB's up to 75 pounds for presses and high rep rows. Was able
to do face pulls and pulldowns too. Might head to Golds for a squat workout tomorrow.
No heavy pressing was done because I'm letting my shoulder heal up after hurting it during a stupid pushup contest. That has set my bench press goals back by at least 8 weeks. Stupid, stupid Craig. Oh well, many lessons have been learned.
More Stupid Craig…he did not read the almond butter label last night at the Las Vegas Walmart and now Smart Craig just ate sugar-added almond butter. Whoops.
Today's Training Resources:
Wicked abdominal exercise substitution list
- http://www.ttfatloss.com/abdominal-exercises/exercises/
How to have more energy
- http://www.earlytorise.com/2012/01/11/hours-to-your-day/
Today's Kickbutt Mindset Tips:
Never let life get in the way of your progress. Accept the sacrifices and just do it.
We cannot do everything at once, but we can do something at once. – Calvin Coolidge
I just want you to focus on being a little bit better than yesterday. Now do that EVERY day for the rest of the year.
If you set up your life for maximum productivity you are going to annoy and upset others…but you will get more done and you will achieve more of your goals.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - Life is really simple, but we insist on making it complicated. – Confucius
Tuesday, January 10, 2012
TT Transformation Contest Update
If you haven't done so already, take 15 minutes and set 3 short-term and 3 long-term goals for your TT Transformation. Visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.
And don't forget, the last day to enter the full 12-week TT Transformation contest is this Friday.
- www.transformationcontest.com/rules
"One of the biggest mistakes that most people make is clinging to the excuse that the time isn't quite right to take action. Well, let me tell you something: In my experience, conditions are never right at the right time. The timing is always wrong. So if you're waiting for everything to be perfect before taking action, you have a foolproof excuse for never taking action." – Robert Ringer
No one saves us but ourselves. No one can and no one may. We ourselves must walk the path. – Buddha
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
And don't forget, the last day to enter the full 12-week TT Transformation contest is this Friday.
- www.transformationcontest.com/rules
"One of the biggest mistakes that most people make is clinging to the excuse that the time isn't quite right to take action. Well, let me tell you something: In my experience, conditions are never right at the right time. The timing is always wrong. So if you're waiting for everything to be perfect before taking action, you have a foolproof excuse for never taking action." – Robert Ringer
No one saves us but ourselves. No one can and no one may. We ourselves must walk the path. – Buddha
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Monday, January 09, 2012
Off Week of Training and Great MH Tips
Started the day with an incredible dog walk with ol Bally the Dog under a bright full moon and sky full of stars. The suns also coming up a little earlier each day so it's easier to see him in the still muddy fields. He's hoping for a bit of snow.
This week is an easy week of training for me after 3 heavy weeks. This works well since I'm traveling to Vegas and Denver for a few days.
In the meantime, check out the old bodyweight squats timed intervals...enjoy watching me in pain
- http://www.youtube.com/watch?v=lhEowpbetjM
And don't miss last week's fitness QnA:
- http://www.ttfatloss.com/workouts/qna-contest-update/
There's also plenty to learn in the latest Men's Health magazine. Check out a program from our favorite Roman, John Romaniello, on page 50 of the Feb 2012 Men's Health.
Roman says it will smoke you. It's a four exercise, 2 superset, descending pyramid workout.
I also have an ab workout on page 111 including a stability plank, jackknife, rollout, and side plank circuit. You'll find it in the Olympic training section on page 111.
From the MH the previous month comes this interesting data:
Here's the 'percent of your body weight' that you are lifting when doing various pushups:
a) Kneeling pushup = 49% bodyweight
b) Regular pushup = 64% bodyweight
c) Decline pushup = 74% bodyweight
Today's Kickbutt Mindset Tips:
Failure isn't bad. Failure isn't final. Don't let the fear of failure stop you from achieving the success you deserve.
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. You can do it.
The problem with problems is they get worse if you don't fix them. Attack problems head on today. Whatever is in the way of your success, crush it today.
"Think you can, think you can't--either way, you'll be right." - Henry Ford
And finally, here's how to get more done each day (simple 5-minute task)
- http://www.earlytorise.com/2012/01/05/five-minutes-is-all-it-takes/
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS -
"It is never too late to be what you might have been." – George Eliot
This week is an easy week of training for me after 3 heavy weeks. This works well since I'm traveling to Vegas and Denver for a few days.
In the meantime, check out the old bodyweight squats timed intervals...enjoy watching me in pain
- http://www.youtube.com/watch?v=lhEowpbetjM
And don't miss last week's fitness QnA:
- http://www.ttfatloss.com/workouts/qna-contest-update/
There's also plenty to learn in the latest Men's Health magazine. Check out a program from our favorite Roman, John Romaniello, on page 50 of the Feb 2012 Men's Health.
Roman says it will smoke you. It's a four exercise, 2 superset, descending pyramid workout.
I also have an ab workout on page 111 including a stability plank, jackknife, rollout, and side plank circuit. You'll find it in the Olympic training section on page 111.
From the MH the previous month comes this interesting data:
Here's the 'percent of your body weight' that you are lifting when doing various pushups:
a) Kneeling pushup = 49% bodyweight
b) Regular pushup = 64% bodyweight
c) Decline pushup = 74% bodyweight
Today's Kickbutt Mindset Tips:
Failure isn't bad. Failure isn't final. Don't let the fear of failure stop you from achieving the success you deserve.
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. You can do it.
The problem with problems is they get worse if you don't fix them. Attack problems head on today. Whatever is in the way of your success, crush it today.
"Think you can, think you can't--either way, you'll be right." - Henry Ford
And finally, here's how to get more done each day (simple 5-minute task)
- http://www.earlytorise.com/2012/01/05/five-minutes-is-all-it-takes/
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS -
"It is never too late to be what you might have been." – George Eliot
Saturday, January 07, 2012
Top Training and Nutrition Tips
Here are the top training and nutrition tips from my www.turbulencetrainingfanpage.com Facebook posts this week. There are also a few motivational/reflection tips to think about at the end.
1) While you want your MRT workouts to be hard, remember this rule of training: "Each workout, exercise, set and rep should be done with purpose, for a purpose."
2) Take time today to clean out cupboards and prepare a healthy shopping list. Plan, shop, and prepare and do some massive shopping and cooking preparation for the week ahead. Plan two solutions for every nutrition obstacle that comes up each week....
3) TT Trainer Ray Ortiz on Canada's national morning program - demonstrating the Power Wheel - good times
- http://www.globaltoronto.com/morning/video/index.html?v=AnO2Nlhm7Y4oalwNy1Gq2Ydymu2WJj1Z#interviews
4) This one goes out to all the ladies...over on the Shape.com website..."If you're dead-set on weights or have a strength training plan you've been following, bring a backup plan—or two—for each exercise in your workout to avoid getting slowed down by a line," says Craig Ballantyne, C.S.C.S., owner of TurbulenceTraining.com. "If your goal is to gain muscle and lose fat, then you really don't have to worry about the exact exercise, just the movement pattern," he says. http://www.shape.com/fitness/workouts/best-workouts-crowded-gym?page=2
5) "Fulfillment comes from a life of meaningful achievement and from being present in each moment while moving in the direction we most want to move. And ask yourself, Am I doing what I most need to be doing right now? Am I being who I most want to be right now?" – Peter Bregman
6) "To get something you've never had, you have to do something you've never done." (I first heard this from the actor, Jeremy Piven. It's a classic quote.)
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
1) While you want your MRT workouts to be hard, remember this rule of training: "Each workout, exercise, set and rep should be done with purpose, for a purpose."
2) Take time today to clean out cupboards and prepare a healthy shopping list. Plan, shop, and prepare and do some massive shopping and cooking preparation for the week ahead. Plan two solutions for every nutrition obstacle that comes up each week....
3) TT Trainer Ray Ortiz on Canada's national morning program - demonstrating the Power Wheel - good times
- http://www.globaltoronto.com/morning/video/index.html?v=AnO2Nlhm7Y4oalwNy1Gq2Ydymu2WJj1Z#interviews
4) This one goes out to all the ladies...over on the Shape.com website..."If you're dead-set on weights or have a strength training plan you've been following, bring a backup plan—or two—for each exercise in your workout to avoid getting slowed down by a line," says Craig Ballantyne, C.S.C.S., owner of TurbulenceTraining.com. "If your goal is to gain muscle and lose fat, then you really don't have to worry about the exact exercise, just the movement pattern," he says. http://www.shape.com/fitness/workouts/best-workouts-crowded-gym?page=2
5) "Fulfillment comes from a life of meaningful achievement and from being present in each moment while moving in the direction we most want to move. And ask yourself, Am I doing what I most need to be doing right now? Am I being who I most want to be right now?" – Peter Bregman
6) "To get something you've never had, you have to do something you've never done." (I first heard this from the actor, Jeremy Piven. It's a classic quote.)
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Friday, January 06, 2012
Friday Deadlifts and Motivation
Good deadlift session for me today. Now a week of easy training while traveling to the farm and then to Las Vegas. Today was deadlift, box jumps, front squat, good mornings, ab wheel.
As reported in the latest Men's Health magazine (the one with Ashton Kutcher on the cover), a research study found that doing 6 weeks of ab training did absolutely NOTHING for dropping belly fat. And these folks were doing 14 sets of abs, 5 days per week
Another cool little stat from Men's Health last month: Here's the 'percent of your body weight' that you are lifting when doing various pushups: a) Kneeling pushup = 49% bodyweight b) Regular pushup = 64% bodyweight c) Decline pushup = 74% bodyweight
Today's Kickbutt Mindset Tips:
Advanced results required advanced measures. Yet somedays it seems nobody understands this anymore. You have to do the work and you have to sacrifice.
Today's www.InternetIndependence.com Tip:
Increasing your income, as I've said over and over again, is the single-most important factor in building wealth. – Mark Ford
The more specific your vision for your life, the closer you will get to achieving EXACTLY what you want in life.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
As reported in the latest Men's Health magazine (the one with Ashton Kutcher on the cover), a research study found that doing 6 weeks of ab training did absolutely NOTHING for dropping belly fat. And these folks were doing 14 sets of abs, 5 days per week
Another cool little stat from Men's Health last month: Here's the 'percent of your body weight' that you are lifting when doing various pushups: a) Kneeling pushup = 49% bodyweight b) Regular pushup = 64% bodyweight c) Decline pushup = 74% bodyweight
Today's Kickbutt Mindset Tips:
Advanced results required advanced measures. Yet somedays it seems nobody understands this anymore. You have to do the work and you have to sacrifice.
Today's www.InternetIndependence.com Tip:
Increasing your income, as I've said over and over again, is the single-most important factor in building wealth. – Mark Ford
The more specific your vision for your life, the closer you will get to achieving EXACTLY what you want in life.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Thursday, January 05, 2012
15 minutes can change your life
Morning is a 'magic time' in the day, where you can get more done in less time before other distractions got in your way. It doesn't matter what time you get up now, but if you simply set the alarm 15 minutes earlier, over the course of a five-day work week you'd have more than an hour of quality work time. Over a year, you'd have 65 hours. That's significant. That can be the difference between an American Dream achieved or just a fantasy in your head.
15 minutes can change your life.
Chip away at good behaviors. Not everything is going to change overnight…but if you're a little better today, and a little better tomorrow, then you'll be a whole lot better next month. Stay strong. Get stronger.
Today's Kickbutt Weight Loss Mindset Tip:
"Don't be pre-occupied with things over which you have no control, and don't take things personally." – Kekich Credo #52…
Do NOT obsess about your scale weight – no one wears their weight around their neck. 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 on body fat and inches lost.
It is how you fit in your clothes and look in the mirror that counts.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - I may have taken my own advice a little too far today...
Woke up at 3am...and I was wide awake and simply could not fall back asleep. So I got up and finished the ETR Goal Setting Webinar. Will be recording this later today and making it available to all ETR Premium members on Monday. More details to come.
15 minutes can change your life.
Chip away at good behaviors. Not everything is going to change overnight…but if you're a little better today, and a little better tomorrow, then you'll be a whole lot better next month. Stay strong. Get stronger.
Today's Kickbutt Weight Loss Mindset Tip:
"Don't be pre-occupied with things over which you have no control, and don't take things personally." – Kekich Credo #52…
Do NOT obsess about your scale weight – no one wears their weight around their neck. 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 on body fat and inches lost.
It is how you fit in your clothes and look in the mirror that counts.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - I may have taken my own advice a little too far today...
Woke up at 3am...and I was wide awake and simply could not fall back asleep. So I got up and finished the ETR Goal Setting Webinar. Will be recording this later today and making it available to all ETR Premium members on Monday. More details to come.
Wednesday, January 04, 2012
Many Mindset Tips for 2012
"Don't be afraid to do what you want, not what others want you to do. Don't hold yourself to others' standards – especially when your standards should be higher." – Jim Wendler
You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to a "I'm going to succeed" belief.
Remember…everything you do takes you closer to or further from your goal. Everything.
"Presuming your personal performance is of extremely high or at least potentially high value, then everything that facilitates it best has value, and everything that interferes has (hidden) cost. Assembling, developing and taking good care of your inner-inner circle is a way of enhancing personal performance." - Dan Kennedy
Craig Ballantyne, CSCS, MS, CTT
You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to a "I'm going to succeed" belief.
Remember…everything you do takes you closer to or further from your goal. Everything.
"Presuming your personal performance is of extremely high or at least potentially high value, then everything that facilitates it best has value, and everything that interferes has (hidden) cost. Assembling, developing and taking good care of your inner-inner circle is a way of enhancing personal performance." - Dan Kennedy
Craig Ballantyne, CSCS, MS, CTT
Tuesday, January 03, 2012
10 Minute Workouts
10-Minute workout are possible. Without exaggeration, you can get a great workout in 10 minutes with supersets of two multi-muscle exercises, like pairing squats with pullups and going back and forth with no rest in 10 minutes.
You can do one easy warm-up set at 25% intensity, then a second warm-up set at 75% intensity, and then two really good sets of 8-10 reps using a weight that you can regularly lift for 10 repetitions. Another superset option is deadlifts paired with a pressing movement, such as pushups, db chest press, or shoulder press. This would be better than 50% of the workouts you see done in a commercial gym.
My training today:
Box Jumps, Squats, Lunges, Glute Ham Raise, Ab Wheel. Off day tomorrow.
Also, there are 5 new spots available for trainers to get Turbulence Training Certified here:
- http://www.ttfatloss.com/turbulence-training/personal-trainer-certification/
Today's TT Transformation Tips:
Take control of your life, accept the consequences of your actions, stop making excuses, and accept that it really, REALLY is up to YOU to change things if you want them to better. No one else, just you. Here's to your best year ever in 2012.
Don't get upset by things you can't control. Go with the flow. Breathe. Work on improving everything else that you CAN control. Don't take things personally. Keep on moving ahead. Don't get set-back by negative people. Stay strong. Get stronger.
Today's Kickbutt Mindset Tips:
"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year. Situations aren't important. How you react to them is." - Kekich Credo #58
"Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong – or as good as they seem when they are going well. Lighten up. You'll live longer." Kekich Credo #55
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
http://www.ttfatloss.com/turbulence-training/personal-trainer-certification/
You can do one easy warm-up set at 25% intensity, then a second warm-up set at 75% intensity, and then two really good sets of 8-10 reps using a weight that you can regularly lift for 10 repetitions. Another superset option is deadlifts paired with a pressing movement, such as pushups, db chest press, or shoulder press. This would be better than 50% of the workouts you see done in a commercial gym.
My training today:
Box Jumps, Squats, Lunges, Glute Ham Raise, Ab Wheel. Off day tomorrow.
Also, there are 5 new spots available for trainers to get Turbulence Training Certified here:
- http://www.ttfatloss.com/turbulence-training/personal-trainer-certification/
Today's TT Transformation Tips:
Take control of your life, accept the consequences of your actions, stop making excuses, and accept that it really, REALLY is up to YOU to change things if you want them to better. No one else, just you. Here's to your best year ever in 2012.
Don't get upset by things you can't control. Go with the flow. Breathe. Work on improving everything else that you CAN control. Don't take things personally. Keep on moving ahead. Don't get set-back by negative people. Stay strong. Get stronger.
Today's Kickbutt Mindset Tips:
"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year. Situations aren't important. How you react to them is." - Kekich Credo #58
"Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong – or as good as they seem when they are going well. Lighten up. You'll live longer." Kekich Credo #55
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
http://www.ttfatloss.com/turbulence-training/personal-trainer-certification/
Monday, January 02, 2012
hottest workout in the world
Without a doubt, the hottest workouts of the year in 2011 were my Metabolic Resistance Training sessions.
And the absolute best, and most recent versions, were included in the 24-7 Fat Loss program that also included nutrition legend Joel Marion's hottest diet program.
To help you kick-off the New Year, I went behind Joel's back and I'm having a special Transformation sale here:
=> The 24-7 Fat Loss New Year's Transformation Sale
Remember - You CAN use the 24-7 workouts in the 13th TT Transformation Contest. Since they're my workouts, they are officially approved.
Get the hottest workouts in the world here
But hurry, the sale is only up for a few days...or until Joel finds out.
Shhhhh,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
And the absolute best, and most recent versions, were included in the 24-7 Fat Loss program that also included nutrition legend Joel Marion's hottest diet program.
To help you kick-off the New Year, I went behind Joel's back and I'm having a special Transformation sale here:
=> The 24-7 Fat Loss New Year's Transformation Sale
Remember - You CAN use the 24-7 workouts in the 13th TT Transformation Contest. Since they're my workouts, they are officially approved.
Get the hottest workouts in the world here
But hurry, the sale is only up for a few days...or until Joel finds out.
Shhhhh,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Make these changes in 2012
This week plan your days, be better prepared, know what you want to get done, and have 2 solutions for every obstacle in life. These action steps will help you fast track your success. Make those changes in 2012.
My training today: Ring rows, Military press, V-grip pulldowns, ring triceps extensions, dumbbell rows, and some meathead arms. Curls for the girls...who were all still apparently in bed because it was just dudes in the gym today.
I also put a client through a new variation of machine intervals...this will be a boredom breakthrough for many clients. Will share in a new TT program soon.
Today's Training Resources:
How lose 3-5 pounds this week with your new 2012 morning ritual (start tomorrow)
- http://www.ttfatloss.com/fat-loss/lose-3-5-pounds/
Best supplements for health
- http://www.ttfatloss.com/health/supplements-for-health/
Today's Kickbutt Mindset Tip:
So much can be accomplished with a long-term vision and resilience to short-term setbacks. Take the longview with your big decisions.
There is an immense advantage in rising early, on account of the great saving, or rather gaining, of time, which it produces." – Ben Franklin
Get Ben's book here:
- http://books.google.ca/books/about/Early_to_bed_and_early_to_rise_makes_a_m.html?id=oLkOAAAAIAAJ&redir_esc=y
"The fastest, easiest, and most direct way to success is to model it. Don't try to reinvent the wheel. Instead, surround yourself with people who are already achieving what you want. Get coaching, join a Mastermind group, and model success fast." – Bedros Keuilian
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
My training today: Ring rows, Military press, V-grip pulldowns, ring triceps extensions, dumbbell rows, and some meathead arms. Curls for the girls...who were all still apparently in bed because it was just dudes in the gym today.
I also put a client through a new variation of machine intervals...this will be a boredom breakthrough for many clients. Will share in a new TT program soon.
Today's Training Resources:
How lose 3-5 pounds this week with your new 2012 morning ritual (start tomorrow)
- http://www.ttfatloss.com/fat-loss/lose-3-5-pounds/
Best supplements for health
- http://www.ttfatloss.com/health/supplements-for-health/
Today's Kickbutt Mindset Tip:
So much can be accomplished with a long-term vision and resilience to short-term setbacks. Take the longview with your big decisions.
There is an immense advantage in rising early, on account of the great saving, or rather gaining, of time, which it produces." – Ben Franklin
Get Ben's book here:
- http://books.google.ca/books/about/Early_to_bed_and_early_to_rise_makes_a_m.html?id=oLkOAAAAIAAJ&redir_esc=y
"The fastest, easiest, and most direct way to success is to model it. Don't try to reinvent the wheel. Instead, surround yourself with people who are already achieving what you want. Get coaching, join a Mastermind group, and model success fast." – Bedros Keuilian
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Sunday, January 01, 2012
31 Day No Dairy Diet Depletion
Today begins 31 days of no dairy products for me. The 31-Day Dairy Diet Depletion. This is Nutrition Experiment #1 of 2012 and next month I will probably cut out gluten for the month.
I'm doing this to see if I notice any differences. For the record, I am skeptical that anything will change.
Also, I should mention that I had a LOT of dairy this week and feel fine, so I wonder if I will notice anything different. I'll keep you up to date.
I have gone 4 weeks completely vegan in the past and wasn't overwhelmed by the results. I think I actually got sick (with a cold) during those 4 weeks, although I was consuming a diet heavy in grains. Maybe that was the issue then?
What about YOU? Want to join me on a nutrition experiment this month/week? What will you try?
It's important for you to ALWAYS be experimenting and learning how your body responds to different diet and training programs.
I also love writing these...the 2012 Fitness Industry Trends & Predictions
- http://www.ttfatloss.com/workouts/the-2012-fitness-predictions/
If you are a leader in your industry you should be writing a "State of the Industry" or a "2012 Predictions" report for your readers...that's instant credibility for you, plus it is fun to create and your readers will love it.
Today's Kickbutt Mindset Tips:
Make this your goal in 2012...to do better what you did well in 2011. That will make all the difference.
Take control of your life, accept the consequences of your actions, stop making excuses, and accept that it really, REALLY is up to YOU to change things if you want them to better. No one else, just you.
2012 is here so let's make the most of it,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
I'm doing this to see if I notice any differences. For the record, I am skeptical that anything will change.
Also, I should mention that I had a LOT of dairy this week and feel fine, so I wonder if I will notice anything different. I'll keep you up to date.
I have gone 4 weeks completely vegan in the past and wasn't overwhelmed by the results. I think I actually got sick (with a cold) during those 4 weeks, although I was consuming a diet heavy in grains. Maybe that was the issue then?
What about YOU? Want to join me on a nutrition experiment this month/week? What will you try?
It's important for you to ALWAYS be experimenting and learning how your body responds to different diet and training programs.
I also love writing these...the 2012 Fitness Industry Trends & Predictions
- http://www.ttfatloss.com/workouts/the-2012-fitness-predictions/
If you are a leader in your industry you should be writing a "State of the Industry" or a "2012 Predictions" report for your readers...that's instant credibility for you, plus it is fun to create and your readers will love it.
Today's Kickbutt Mindset Tips:
Make this your goal in 2012...to do better what you did well in 2011. That will make all the difference.
Take control of your life, accept the consequences of your actions, stop making excuses, and accept that it really, REALLY is up to YOU to change things if you want them to better. No one else, just you.
2012 is here so let's make the most of it,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Subscribe to:
Posts (Atom)
