Great Intro Squat Workout

I started a new 4-week workout today, with an "intro" squat workout. Did the regular sets and reps
but at about 50% of max intensity. Tomorrow I'll hit a bench workout to celebrate Canada Day, along
with a 2-hour walk through the Beaches neighbourhood.

Today's Training Resource:
An article from my best friend in the fitness world, Jay Ferruggia:

=> http://jasonferruggia.com/53-ways-to-build-muscle-gain-strength-be-fckin-awesome/

Today's Health Tip:
Thorough NPR interview on safety of airport X-ray scanners

=> http://www.npr.org/2010/11/19/131447056/are-airport-scanners-safe

The interview includes this comment, "...convincing evidence that there will be some cancers induced
some time in the future by these X-ray devices." - Dr. Brenner, Radiation Professor, Columbia
University

That's why I opt-out of the X-ray screening and choose to "meet a new friend" with the pat down.

Today's Kickbutt Mindset Tip
"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess
what they have planned for you? Not much." -Jim Rohn….This upcoming weekend is the perfect time
to take an hour or two and think about where you are, where you want to go, and what you need to
do to get there…and then make an action plan to start next week.

Today's Independence Tip:
"Always be asking yourself, 'Is this moving me towards my goals?" – Dan Kennedy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Here's another workout for you...

...a follow along TT Abs Workout video. Scroll down 1/3 of the way on this page:

=> http://www.ttforabsdvds.com/index_147.shtml

Off Day

No workout today. Did some foam rolling and stretching. Have a chiro treatment later, and I'll ride my
bike to it. Might start an easy intro week for next program soon.

Today's Training Mindset Tip
If you want to lose weight, help someone else lose weight. If you are always giving them social
support, finding them healthy eating options, and staying active with your friends, then you will lose
weight as a result. Plus, as research shows, if you exercise with someone who loses weight, you have
a greater chance of losing weight as well.

Today's Training Resource: Part 3 of the Metabolic Finishers article from Certified Turbulence Trainer, Mike Whitfield

=> www.ttfatloss.com/workouts/finishers/

Today's Kickbutt Mindset Tip
"Achievement is, by dictionary definition, a product of struggle." – Dan Kennedy….Never, ever, ever,
ever, ever give up on something that you want desperately to achieve.

Today's Independence Resource

I read one tip from this list every morning:
=> http://www.internetlifestyle.com/blog/ramblings/33-rules-for-maverick-entrepreneurs/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

5 Reasons to Avoid the Elliptical Machine

I'm not a fan of the elliptical machine, but my friend Mike Geary

is really, really hard on them in an article he posted on his site.

Wow.

Check out his article on the 5 reasons to avoid the elliptical AND

10 alternative workouts you can do to burn fat:

5 reasons to avoid the elliptical machine

So should you use this machine in your workouts?

I'll let you be the judge after you read Mike's article here:

10 better fat burning workouts to do than the elliptical

I will not be using the elliptical,

Craig Ballantyne, CSCS, MS

Certified Turbulence Trainer

Last Upper Body Workout

Finished up the fourth workout of my latest 4-week program today. All main lifts up. Yesterday's
deadlift was a real surprise - both in performance and in how I felt today. Expected a lot of soreness,
but have almost none.

Tomorrow - and probably the rest of the week - I'll be off, perhaps doing some bodyweight
exercises. Specifically, tomorrow, I'll be riding my bike across town to get Active Release Treatment
from my chiropractor.

Today's training "resource" is a great training/life quote from Jim Wendler, author of 5-3-1 (one of
the best strength books out there):

"We all have a cross to bear and a tax to pay - some of us have to work harder for things that others
find easy. That's the way life goes and the minute you bitch about your friend's bench press
increasing more than yours is about the time you should realize that we are NOT entitled to
anything." - Jim Wendler

Today's Kickbutt Mindset Tip:
Admit to – and learn from – your mistakes. Your mistakes are the 2nd best things that could happen
to you…because with the knowledge you gain from them, you are able to achieve the best things in
your life. Without the lows in life, the highs would never really seem that high.

Todays www.InternetIndependence.com Time Management Tip:

"If you don't know what your time is worth and what it needs to be worth, then you cannot make
effective decisions on what activities you should be spending your time on and what activities you
should have others do for you." – Rich Schefren

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

The Rules I Follow in Life

Before we get to the training information, I want to share an important post I wrote for another one of
my businesses.

It's called:

The 12 rules I live by

=> http://www.internetindependence.com/rules-i-live-by

Sticking with that mindset, this week I want you to:

1) Schedule ruthlessly.
2) Focus on your unique ability.
3) Get stuff done. Implement.
4) Take action.
5) Identify what you really want to accomplish and what you need to do to get there

My workout today was a personal best deadlift session. But I feel like Phil Hartman from the all-drug
Olympics SNL skit from back in '88. If you're in the USA, you can relive that here...for the rest of us,
we're left with our imaginamemories

=> http://www.nbc.com/saturday-night-live/video/update-all-drug-olympics/1198068/

Today's Training Resource:

We have 4 more metabolic finishers here (bodyweight and kettlebell), courtesy of Certified Turbulence
Trainer, Mike Whitfield

=> http://www.ttfatloss.com/bodyweight-exercise/bodyweight-finisher/

Today's Kickbutt Mindset Tip:
The mistakes of your past are not who you are now. No matter what you've done in your life you have
a second chance that starts today. It is your time to choose who you will be and who you will
become, for the rest of your life. You are certainly not too old to add value to the world, to give,
create or inspire. If you need to, let the past go and start fresh, right here, right now.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Old Man Warmup

Did an Old-Man Warm-up mobility off-day session today to prepare for a big deadlift workout tomorrow. Really looking forward to the deadlift session. Last week of a 4 week program, and the rest of next week will be easy.

Here's the link to my original old-man warm-up article:

=> Old Man Warm-up and Workout

And here's a "workout" that is similar to my old-man workout system. Go to Page 2 of this link

=> Another Old Man Workout

Today's Training Resource:

TRX workout for you from Certified Turbulence Trainer, Chris Lopez

=> TRX Exercise Circuit Workout

And today's kickbutt mindset tip:

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

Drop the negatives. Hang around positive people. And most importantly, believe in – and expect more of – yourself. Encourage people's dreams and give them hope.

And today's Independence Tip:

This exercise is so awesome...just re-did it for a new business. Excitement level went from 11/10 to 21/10

=> Complete Your Business Vision

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Two crazy ab workout stories

This just in from Certified Turbulence Trainer, Daniel Woodrum:

"Craig, just when you think you've seen it all something else tops it. I am up in Illinois for the week and have been working out at a Golds Gym. I saw a trainer have his client doing weighted crunches to the point of failure. The trainer was yelling at this poor guy and telling him to "suck it up".

Meanwhile, I was beside him doing my spiderman planks and stability ball rollouts. Between the guys 10th set of crunches, the client asked the trainer what I was working. I overheard the trainer saying I was not stimulating my abs enough and would not achieve six pack abs with those exercises.

I finished my plank/rollouts and purposely lifted my shirt up "to wipe the sweat off my face" to show this naive trainer my abs from these "sissy abdominal exercises".

The trainer's facial expression was priceless.

Thanks for sharing your gym stories with us. I just wish more people could realize the great benefits from the TT program. I'll continue to spread the word and represent TT proudly!"
- Daniel Woodrum, Certified Turbulence Trainer

And now for an ab workout story of my own. Here are the lessons I've learned from 15 years of ab training:

=> My Turbulence Training Ab Workouts

Check out that link to discover everything I did to get my abs...and I give you 3 free ab workouts as well.

Enjoy,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I made a lot of mistakes training my abs when I was young...

...and they are all here:

=> My Ab Workout Mistakes

But you'll also discover what worked for me, and you'll get 3 free ab workouts as well.

New Ab Exercise and Metabolic Finishers

Good bench press workout today. I'm almost done my latest 4-week program. Just have to do the deadlift and military press workouts on Monday and Wednesday. Then I'll have an intro week to my new 4-week program.

At the gym today, I tried this ab exercise and liked it:

=> http://www.youtube.com/watch?v=kJYDuVctado

It's very important that you know your alphabet though. If you don't, it won't be as effective. Seriously though, it gets tough around the letter "M".

Now a question for you...

Imagine you had to pay a $100 fine ever time you skipped your workout. How many training sessions would you miss?

Set a schedule. Set rules. Set deadlines. Get out of your comfort zone. Put some urgency in training. Put some pressure on yourself. Neither of us is getting any younger.

Today's Training Resource:

Three metabolic finisher workout ideas from Certified Turbulence Trainer, Mike Whitfield...(Part 1 of 5)

=> Metabolic Finisher Workouts

And a new video added to my youtube channel from the beautiful Flavia Del Monte. It's a nice little fitness video from someone much prettier than me

=> Flavia Del Monte Fitness Tip

Today's Kickbutt Mindset Tip:
"You can never actually control what others think of you, no, from the self-image standpoint, should you concern yourself with it...you must expect scrutiny, just and unjust criticism, and be emotionally unaffected. But you can control your behavior and response to it. That's YOUR choice. No one elses choice. And no excuse replaces personal choice or responsibility." - Dan Kennedy

And today's Independence Tip:
"The 'how' you get it (with integrity) is more important than the 'what'." - Kekich Credo #79..."Act with integrity. Live up to your own idea of who you are." - Frank McKinney...Don't do stuff your 'gut' knows isn't right.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

4 Things NOT to Do at the Gym

Frustrating workout at the YMCA today due to poor gym etiquette.

Listen, I get that some people want to do a "hard-core circuit" because they
think that is the best way to train.

Fine, that's cool. But you can't do the following:

a) Hog the squat rack (when there's only one) for 35 minutes.
b) Do sloppy form sets of 15 rep power cleans. Seriously, just do 3-5 QUALITY
reps instead.
c) Use two Olympic bars - one for 95 pound power cleans and one in the squat
rack for 95 pound front squats. Listen, if you can clean the 95 pounds up to
your shoulders, you don't need to be taking up the squat rack with another bar
that has the same weight on it. Think about it.
d) When I politely ask you how long you are going to be on the squat rack,
don't get mad and then exit the gym, leaving a bunch of weighted barbells and
dumbbells all over the floor. That just makes you look like a weirdo.

So again...I get it. "Hardcore" high-rep circuits are the "in thing" these
days in fitness. But don't be that guy who ruins everyone elses workout just
so you can do your sloppy, general workout that doesn't really make you better
at anything.

Now for some quality work, instead of focusing on quantity.

I'm starting up a weekly Friday Fitness Q'n'A email/blog. Here's the 1st
edtiion with info on more pullups, dealing with loose skin, and training your
back with db's at home

=> http://www.ttfatloss.com/turbulence-training/pullups/

Someone on FB also asked: "Hi craig, bought your tt bootcamp workouts last
year, been using them with my campers, great workouts! Any recommendations on
other workout formats I can use with campers?"

Answer:
This was the next program to use for trainers:

=> http://www.ttbootcamps.com/31workouts/

Today's Training Resource:
Nifty little KB exercise video => www.youtube.com/watch?v=Sb_rY0XdHHM

Today's Kickbutt Mindset Tip:
"If you are not making someone else's life better, then you are wasting your
time. Your life will become better by making other people's lives better." -
Will Smith……via Alwyn Cosgrove

Today's Independence Tip:

"Have you noticed how well luck and attitude go together?" – Southwest
Airlines…check out this great article on their history and culture.

=> http://www.spiritmag.com/features/article/40_lessons_to_learn_from_southwest/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Time is Running Out for All of Us

Funny morning out here on the farm today, where Bally the Dog and I are visiting. I got up at 5am and worked on the July issue of the TT newsletter and around about 7 Bally and I went for an extra long morning walk.

It's an off-day for me and I'll do my "Old Man Warm-up" later in the day, but our walk got off to a slow start.

Before we could get anywhere, ol' Bally the Wizard Dog had to take 2 giant poops and then he puked.

I have no idea why, and he's fine now, but he sure is a strange little animal.

Maybe another Wizard Dog put a spell on him? Not sure.

(By the way, if you're wondering why I call him Bally the Wizard Dog, it's because the new TT Gauntlet II program has a picture of Bally in a Wizard hat. Long story...has to do with a video game from 90's.)

Anyways, the one thing you MUST do today is not what Bally did...

...instead, what I want you to do is this:

"You must take action now that will move you towards your goals. Develop a sense of urgency in your life." - Les Brown

Listen, we're not getting any younger.

And every year we make resolutions that this is the year we are finally going to get back in shape, lose fat, build some muscle, get lean, and redesign our bodies.

Then come the obstacles...lack of time, not sure how to do the exercises, can't afford a gym membership, no motivation...

But enough is enough.

The time is now.

The program is here:

=> The Body Redesign Solution

You don't have to go to the gym.

You can get follow along workout and exercise instructional videos from two of the few personal trainers I trust 100%.

Adam and Ryan will motivate you to finally achieve the body you desire, and you won't have to spend a cent on equipment or on gym memberships.

In fact, their entire program is less than the price of a one month gym membership here in our small town of Stratford, Ontario.

But only for the rest of today during their 51% off sale.

So grab the Body Redesign Solution before midnight tonight.

And then I'll send you a special gift, the "TT Gauntlet II" workout. Just email your receipt to:

TurbulenceTrainingHelp@gmail.com

You'll have instant access to all of these workouts so that you can start today.

You can read more about the ShapeShifter workout here:

=> http://www.shapeshifterworkoutsrock.com/shapeshifter-bodyweight-workouts

Because if there is ONE thing you MUST do today, it's to take action towards your goals.

Time is running out for all of us,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - My friend Alwyn Cosgrove posted this today...

"If you are not making someone else's life better, then you are wasting your time. Your life will become better by making other people's lives better." - Will Smith

7 exercise bodyweight workout

So Tuesday was the longest day of the year here in Toronto, and it was beautiful. I did some hill sprints in the morning and then put an old friend through a bodyweight workout in the park at night.

I had her do a modified hybrid version of Workouts A & B from my new TT Gauntlet II program that you get with the ShapeShifter Body Redesign program.

When you combine the unique ShapeShifter-style exercises with the TT metabolic resistance set-up, you get the absolute best bodyweight workout combination.

Here's what I did to my friend last night.

OOOPS...

I mean here's the workout I helped my friend with last night :)

After a bodyweight warm-up (from the Gauntlet manual), she did:

1) Chin-up with Knee-up on TRX (3 reps)
2) Screw Press (5 reps per side)
3) Bulgarian Split Squat (12 reps per side)
4) TRX Row (8 reps)
5) Breakdancer (6 reps per side)
6) Single Bound Squat with assistance (8 reps per side)
7) Extended Push-up Position Plank (20 seconds)

3 rounds. No rest between exercises. 45 seconds between rounds.

I even made her run three hill sprints after. (But I didn't make her do the 'infamous' Kong exercise - you'll love it though...it's the first and last exercise in Workout A in the TT Gauntlet II program.)

And I heard from her yesterday and she says her butt feels "tighter already" - and her abs too.

But just like the "Old Man Warm-Up", her workout doesn't discriminate against gender. I challenge any guy to do that and tell me it was easy...because it's not.

It's the perfect plan for the park, the gym, or your home.

=> http://BodyRedesignSolution.com

And then I'll send you your bonus TT Gauntlet II workout (that you can't order anywhere else - sorry).

Burn fat and build muscle with bodyweight workouts,

Craig Ballantyne, CSCS, MS

BTW - Thursday is your LAST CHANCE to get...

...the TT Gauntlet II bonus workout and the ShapeShifter Body Redesign manual at the 51% off sale price.

=> http://BodyRedesignSolution.com

And then email us for your TT Gauntlet II bonus. Use this email address:

=> TurbulenceTrainingHelp@gmail.com

PPS - You have our "locked in the dungeon" 100%...

...money back guarantee.

If you don't love these workouts, just let us know, and you'll get a full refund, plus Bally the Wizard Dog assures you that Adam Steer and Ryan Murdock, the ShapeShifter Bodyweight Coaches, will be locked in a dungeonfor all of eternity.

That's how confident Adam and Ryan are that you'll love their bodyweight body redesign workouts, AND how you'll be able to lose fat and gain muscle without equipment.

Official Old Man Warm-up

Just finished an upper body workout, and of course, I did my Old Man Warm-Up prior to training.

Here's the official link to my old-man warmup and suggested off-day activities to be done between
TT workouts.

=> http://www.ttfatloss.com/workouts/off-day-workouts/

The old man warm-up is great for days you can't get to the gym, or days when you're too beat up for
a full workout but need to get some activity.

Have a cup of caffeine (Green tea or coffee), put on your favorite tunes, and move through the warm-
up. It will do your body good.

And then if you want to take it to the next level, read this:

The day I infiltrated the ShapeShifter's cell in Toronto

=> http://www.shapeshifterworkoutsrock.com/shapeshifter-workout

Today's Kickbutt Mindset Tip:
No one can make you change. Only YOU can CHOOSE to change. But first there must be something
inside of you...a deep desire...a reason to change. You must identify that first before you'll be truly
ready to change.

Today's Independence Tip:
"All time has value; and the way you think about time and think about yourself will affect everything
that happens to you inside and outside your business for the rest of your life. In short, you have to
value your time before anyone else will." – Rich Schefren

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

5 Exercises Never Before Seen in a TT Workout

Today's workout for me was my "Old Man Warm-Up" followed by 4 hill sprints at the local "big mutha
hill". It's been a while since I've hit hill sprints, so I only did 4.

Tomorrow I'm going to share with you my complete "Old Man Warm-up" that I do before every
workout. It's been a HUGE help for me in reducing back pain and eliminating all sorts of nagging
injuries.

Until then...

It's official. Despite there being over 300 different exercises used in all of my TT workouts, these 5
moves have never been in a TT program until today.

But these are all in the TT Gauntlet II program (a real kick-butt workout that might even be better
than the original TT Gauntlet challenge):

1) TRX Atomic Pushup
2) Kong
3) Breakdancer
4) Screw Press
5) Stability Ball Stinger

And I'm giving away the TT Gauntlet II workout PLUS the TT Bodyweight Bodybuilding 2.0 program
AND the TT Hardcore 2K10 workout when you get the "ShapeShifter Body Redesign System" here
today:

=> http://www.BodyRedesignSolution.com

Just send us an email here with your receipt to get access to the bonuses:

=> TurbulenceTrainingHelp@gmail.com

NOTE:
The TT Bodyweight Bodybuilding 2.0 and TT Hardcore 2K10 bonuses are ONLY available today for TT
readers who take fast action. Those will be removed tomorrow. Just a little incentive to get you to get
started on the TT Gauntlet II ASAP.

And to take advantage of the special bonus coaching call they are giving away over at the Body
Redesign site for fast action readers. You'll get a call with Adam, Joel Marion, and John "Roman"
Romaniello.

I guarantee that Roman will say something politically incorrect, and he'll make fun of Joel on that call.
So don't miss it.

You can get all the bonuses when you grab the Body Redesign program here:

=> http://www.BodyRedesignSolution.com

Just when you think you've seen all of my exercises - great bodyweight coaches like Adam and Ryan
come up with more - oh, and those TRX guys are pretty helpful too.

So until tomorrow, when you get to see my Old Man Warm-Up (and I don't mean any disrespect when
I say that - its just a very thorough warm-up), I want to leave you with this piece of inspiration:

"The best way to get started is to get started. Life rewards action…not reaction. Wait for nothing.
Attack life. Don't plan to death or ask for permission…but act now…and apologize later." – Kekich
Credo #81. ..Just do it. It's less painful to do it than it is to sit around and think about it or feel guilty
that you haven't started yet. Once you get started, things will get done.

Craig Ballantyne, CSCS, MS, CTT
Creator, TT Gauntlet II

PS - Last chance to grab TT Bodyweight Bodybuilding 2.0 & TT Hardcore 2K10...

...is today.

You'll get those as bonuses when you grab the ShapeShifter System today here.

=> http://www.BodyRedesignSolution.com

And don't forget, they're giving away a bonus coaching call to everyone today as well.

Old Man Warmup and Hill Sprints

No lifting today, but I did the "old man warm-up" today and then ran 4 hill sprints.

Pretty nice park to run at. Here's a video I filmed about interval training at that park:

=> http://www.youtube.com/watch?v=Lwewwi0gQic

Today's training resource:

I've ordered a copy of Ultimate Back Fitness and Performance for all Certified Turbulence Trainers
today. Mandatory reading for everyone in the fitness industry.

=> http://www.backfitpro.com/books.php

And a cool kettlebell workout video for you too. The double KB workout

=> http://www.kettlebellworkouts.com/2011/06/double-kb-circuit-video/

Today's Kickbutt Mindset Tips

"The best way to get started is to get started. Life rewards action…not reaction. Wait for nothing.
Attack life. Don't plan to death or ask for permission…but act now…and apologize later." – Kekich
Credo #81. ..Just do it. It's less painful to do it than it is to sit around and think about it or feel guilty
that you haven't started yet. Once you get started, things will get done.

And one yesterday from a TT Trainer:

‎"The people with the attitude of "I have got to make this happen" will do better than the "I'll give it a
go" people. You must really go for it and push through the bad days. The reason most people fail is
they give up far too easily. Try to figure out your why and it will be much easier." - Darragh Holland,
Certified Turbulence Trainer

Today's Independence Tip:

Focus on the big levers. - Bedros Keuilian

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Here's how my brain works in the shower:

=> http://internetindependence.com/how-my-brain-works-in-the-shower

Meet Ireland's First TT Trainer

Happy belated Father's Day to all the dads in the TT World.

Happy Father's Day to everyone in the TT World.

The 3 Biggest Lessons my dad ever taught me were:

1) Work hard. Then work more. Then work harder.

2) The most important lessons you learn aren't taught in school.

3) Never give up. Enjoy your day.

Man did he ever work a lot on the farm. It was slow to rub off on me, but I finally picked up his work
habits. That has led to Turbulence Training, and now to the TT Certification.

We recently added a few new TT Trainers, and I want you to meet Darragh Holland, Ireland's 1st
Certified Turbulence Trainer:

=> http://www.ttfatloss.com/success-stories/certified-turbulence-trainer/

Today's Training Resource:

A little Tom Venuto to start your fat loss week

=> http://www.ttfatloss.com/burn-fat/value-of-technique/

Today's Kickbutt Mindset Tip:

‎"To be what we are, and to become what we are capable of becoming, is the only end in life." - Robert
Louis Stevenson

And today's Independence tip:

"To make your mark, you have to do things other people thought were insane." - Andy Mooney,
Disney

Craig Ballantyne, CSCS, MS, CTT

PS - Here's how my brain works (Part 1)...

=> http://internetindependence.com/more-creative

Kickbutt Mindset Sunday Morning

No training today, just some long dog walks, foam rolling, and stretching. Looking forward to a personal best deadlift workout on Monday morning.

But today, Sunday, is a day for forgiveness. Let go of your jealousy and anger. The only person in control of these emotions is you.

"If you are pained by any external thing, it is not this that disturbs you, but your own judgement about it. And it is in your power to wipe out this judgement now." - Marcus Aurelius

It's also a day for renewal, planning and preparing for the week ahead.

Believe in yourself…and believe that you can achieve great things…because you can. If "they" can do it (and you know who I'm talking about), then so can you.

To affect the quality of the day, that is the highest of the arts." - Thoreau

Craig Ballantyne, CSCS, MS, CTT

PS - Chris Lopez, CTT, has a lot of great kettlebell exercise videos...

here on the tube of you

=> http://www.youtube.com/ttkettlebell

Exercises to STOP Doing

Early Saturday morning bench press workout for me. It was another good one,
hitting a personal best. One more week left on this program.

But there is a "wrong" way to bench press. And I cover that in this article -
liked by over 237 people - called, "10 exercises to STOP doing"

=> http://www.ttfatloss.com/abdominal-exercises/10-exercises-to-stop/

Then follow that up with this strange interview...the best exercises for
body parts. Me and Jason Ferruggia

=> http://www.ttfatloss.com/workouts/best-body-part-exercises/

Today's Kickbutt Mindset Tip:
Help others. Add value to someone's life. Do you really think you couldn't
build successful relationships with others by being the most helpful,
giving, and caring person you can be? It's so easy. Just help as many people
as you can. Start today.

And today's Independene Tip:

Apply true focus to what you do best. – Frank McKinney

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Tell the kids to grab this for Father's Day

=> http://uncrate.com/stuff/smokey-bacon-maple-bar-cake/

Please do this

Watched a 45-year old guy do a terrible workout today...bad form, etc. I offered my help but he
didn't want it. Please, please, please, I beg of you, if you don't know what you are doing, please hire a
personal trainer who can help you. If money is tight, stop buying my programs, stop buying
supplements, etc. and save up for at least one session with a great trainer. Please

To find a great trainer, simply ask. Ask your friends, your gym, or the great people like Alwyn
Cosgrove, Roman Fitness Systems, Jason Ferruggia, and myself know hundreds of great trainers all
over the world. We can find you someone. So please, if you need help, if you're intimidated, get a
personal trainer in person. You rock. Have a great weekend.

Today's Training Resource:

Turbulence Training in Spanish. Seriously. We've had this translated for a while. Check it out here:

=> http://www.facebook.com/turbulento

Today's Kickbutt Mindset Tip:
Practice what you preach. "A good example is the best sermon." - Ben Franklin.....Great for bosses,
trainers, and parents.

And today's Independence Tip:
"I cannot fail. I can only get results." – Ted Nicholas....So don't be afraid to try something new...I'm
doing this almost every day. You win some, you lose some, but you always learn a LOT.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Good to be back in Toronto after a longer than expected trip...

...and back to my normal schedule outlined here in this essay

=> http://www.internetindependence.com/time-management-checklist

Turbulence Training is NOT Easy

This is Craig Ballantyne, "inventor" of Turbulence Training.

Where should you start?

Beginners should go to the main TT for Fat Loss book and start with the Introductory workouts.

More experienced folks, but not advanced, should start with the Intermediate program in the main TT
for Fat Loss book. That should cover 90% of TT users.

Advanced folks can start with the Original Turbulence Training workout found immediately after the
Intermediate workout in the main TT for Fat Loss book.

After you complete your first program, please continue through the rest of the workouts in the main
TT for Fat Loss book in that specific chronological order.

For folks who think the Intermediate level of Turbulence Training is too easy

=> http://www.turbulencetraining.blogspot.com/2008/01/intense-fat-burning-workout.html

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

"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work." – Kekich Credo 76

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

The Kong Exercise

What a crazy past 48 hours it has been. I'm down in South Florida on a business trip that has turned
from dream to nightmare and back and forth a few times.

So yesterday morning I "beat the stress out of myself" with a crazy bodyweight workout down on the
beach.

It was really hot and humid by the time I got going (at 7am), and I turned up the sweat by doing the
"Kong" exercise.

I can't put this exercise into words, but my buddies Adam and Ryan made a video of it and you can
check it out on my blog here:

=> http://www.TTFatLoss.com

You've never seen anything like this before...well, unless you've watched "King Kong".

Imagine me doing this exercise in front of you...it'll make you laugh.

Oh, and there are a few other really cool exercises in the video.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer