Monday, August 31, 2009

Workout & Transformation Contest Photos

Filmed a little video for you this morning on how to take transformation contest photos. Here are a couple of my "before" photos for this contest. Bally was not being very co-operative!

Later I had a great workout.

1) Power Clean - 3x5

2A) Bench Press - 3x8 with 205
2B) Front Squat - 2x6

3A) Pullup - 38 reps in 5 sets
3B) Leg Curl - 2x12
3C) DB Neutral Grip Press - 70x3x10

Here's the video on how you can take your before photos...

Looking forward to your success,

Craig Ballantyne, CSCS, MS

PS - Want to know more about the Turbulence Training Contest?

Click here for the contest detail

Why a Turbulence Training Kettlebell Workout?

I got this question a lot last week, 53 times to be exact, but folks want to know...

"Why are you putting together Turbulence Training Kettlebell workout program?"

And the answer is simple.

I just didn't like what was out there for my Turbulence Training members.

Every program seemed to be competing about how "hard-core" it couldbe...but I don't care how hard it is, I just want it to work and be appropriate for TT readers.

So all those other guys bragging about how their program will make"you sick" and "so sore you'll want to go to the hospital" can keep their programs.

Instead, I decided to certify the first Turbulence Trainer, Chris Lopez, and I went to him for a Kettlebell Workout because I know hehas been using them for years with his clients.

So today, I want you to meet Chris Lopez, creator of the TurbulenceTraining Kettlebell Workout Revolution.

Check out this special video he made for you here:

=> Chris Lopez & the Kettlebell Workouts

And don't forget you'll be able to use his workouts in the 6th TT Transformation Contest that starts today!

Welcome to the Revolution,

Craig Ballantyne, CSCS, MS

PS - Can you believe Chris is younger than me and...

...already has 4 kids with a 5th on the way (his first boy!).

Meet Chris and his family in this video and find out why Kettlebells are so great for busy folks like you and him:


PPS - And don't forget about...

...your chance to win a copy of the Kettlebell Workout program on Wednesday of this week.

Stay tuned!

Sunday, August 30, 2009

What is this Transformation Contest all about?

Here's what this Transformation Contest is all about:

This is your special invitation to take part in the 6th Turbulence Training Transformation Contest - that starts Monday, August 31st.

You can win up to $1000 and a 3-Year Platinum TT Membership. But I've also added a new twist to this contest...

And here's what's in it for you:

The best part is that not only will you transform your body with the program, but you'll also receive a 6-month free Turbulence Training Membership if you complete the 12-week Transformation Contest.

All you have to do is send in your "Before and After" photos and your 300-word submission at the end of the contest and I'll set you up with 6 months free in the basic member's area.

You'll get access to a new workout every month, plus you'll be able to ask me all of your questions on the forum.

All you have to do is finish the 12-week Transformation Contest and submit your entry before the Dec. 11th deadline. No strings attached.

Here's what you need to do next:

Head over to the Transformation Contest site and read all the details about entering here:


Then get ready to take your Before photos and get started on your 12-week Body Transformation journey.

And if you can't wait to get your 6 months free, then you can try out the full Turbulence Training program for only $4.95 here:

=> Click here for the trial offer

That will give you immediate access to the Member's area where you will social support and accountability from hundreds of TT users including some of the past Grand Champions and Legends of the TT Transformation Contest.

No matter what you decide, I can't wait to see your results and give you your 6-month bonus membership for finishing the contest.

Let the transforming begin!

To your success,

Craig Ballantyne, CSCS, MS

PS - You can get a 3 month free TT membership today...

...when you grab your copy of Turbulence Training here:

=> Get Turbulence Training here

For only $4.95 you'll get to take a 21-day trial with the Turbulence Training program...AND you'll immediately get a bonus free 3 month Turbulence Training basic membership - all starting today.

And don't forget, you also get another 6 months FREE when you complete the transformation contest!

So that's an opportunity to get 9 months free in the TT member's area by taking the trial offer and completing the contest.

Just imagine how much your body can transform in the next 3, 6 and 9 months! Looking forward to your success.

6th TT Transformation Contest

Everyone ready for tomorrow? Make sure you get your newspaper. Of courese, you don't have to start tomorrow...last day to enter for a full 12 weeks is September 18th.

I hope we get over 300 people in this contest. Should be interesting! Let me know if you have questions.

The 6th Turbulence Training Transformation Contest starts on Monday, August 31st! The rules are here:

And big news...EVERYONE who finishes the contest and submits before and after photos and their 300 word essay will receive 6 months FREE membership at

This should be our best contest ever!

ONE more thing.

You do NOT have to submit anything until the end of your 12 weeks. So you don't need to send in your before photos to get started. Just make sure you take them and keep them in a safe place!

If you are a member at, make sure you post them on the Transformation #6 forum as an "introduction" to the group.

Good luck everyone!


Saturday, August 29, 2009

Body Transformation Before Photos Tips

Let's get ready for another amazing body transformation contest with Turbulence Training...we're almost ready to go. In fact, contest #6 t starts Monday, August 31st!

I've got all the details - including a new bonus - in this week's call, plus some special kettlebell exercises for you.
You'll discover...

-  The one thing you MUST do to succeed in the contest
- A powerful 5-exercise kettlebell exercise
- My latest unique vegan breakfast (includes oat groats, some fruits, and more)
- My handstand pushup training secrets and video (filmed in Paris)
-  The Truth About Interval Training (filmed in Brussels, Belgium)
- The 5 things you need for your "before photos" for the contest
- Two things that should be in your diet everyday
Whew! Lots of stuff, including some great giveaways this week.
Let me know what you think on the blog,
PS - Did you hear this?
You'll get a 6-Month TT Membership just for finishing the 6th Turbulence Training Transformation Contest.
That's right...

It's pretty simple...and there are no strings attached...all you need to
do is use the Turbulence Training workouts for 12 weeks, submit your
before and after photos and 300-word essay, and you'll get 6 Months
in the TT Membership area. That's all you have to do.

That's a $120 gift to you just for following through and finishing up the contest.
Get started Monday!

Friday, August 28, 2009

Friday Deadlift Session

This program is still feeling really good...workout C today. Should make some good progress in the next 4 weeks.

1) Deadlift - 4x5 at 315

2A) Military Press - 3x5 at 125
2B) BB Lunge - 2x10
2C) Biceps Chins - 4x8 (Pull more with your biceps than your lats)

3) DB Row - 1 set of 12 (wanted to do 20 reps put my forearms are a little beat up)

That's it. Now packing to head out of town for the weekend, including lots of fruits and vegetables I have in the fridge.

But if you want a lesson in packing for a trip veggie style, check out this amazing video from Kardena Pauza...

Craig Ballantyne, CSCS, MS
Author, The Lazy Man's Guide to Vegetarian Eating

Thursday, August 27, 2009

Kettlebell Workout Video

Okay, this is the goofiest workout video you'll ever see in your life. Watch this then head over to to get your free Kettlebell circuit workout from Chris Lopez, the first Certified Turbulence Trainer.

Time to start the Kettlebell Revolution,

Craig Ballantyne, CSCS, MS

PS - If you've ever wanted to try out kettlebells...'ll love this video and bonus workout program.

=> Click here for the Kettlebell program

Our gift to you. Enjoy!

PPS - You can also use the new TT Kettlebell Workouts in the 6th Turbulence Training Transformation Contest that starts Monday!

More details to come...

Wednesday, August 26, 2009

Good Lower Body Workout

I have a damaging admission to make...last month's program kinda sucked. (The one I made for myself.) Too much bodyweight stuff, but it was an experiment, and I'm getting good at handstand pushups, as you might have noticed. But this month's program is back to a lot more weights, and I'm calling it might be one of my best total body workout programs yet.

Monday's session was good.

And so was today's...

1A) Jumps
1B) Pushups

2A) Squats
2B) Chinups with Knee-ups (a good ab exercise)

3A) Overhead Squat
3B) RDL + Shrug

After workout blender drink: raspberries, blueberries, 1 banana, vanilla almond milk, chocolate almond milk, peanut butter, sunflower seeds.

After workout big boy salad: spinach, avocado, tomato, onion, peppers, broccoli, mushrooms, kidney beans.

Then i had an apple.

And you?

Going to eat a vegetarian pizza tonight,


PS - Stupid kettlebell workout video coming soon!

Monday, August 24, 2009

New fat loss interval training video...trying to simplify a "complex" subject.


New Program, Muscle Soreness

Oh boy, I was sore from Friday's squat workout, even though I cut the weight and volume. Nine days off from real leg workouts will do that to you. So I was moving gently this weekend.

To overcome the soreness, I did a lot of light activity, and today I felt a lot better. I'd probably still be sore if I just sat around all weekend. Sore muscles need to move. Not "worked out", but moved. It helps.

Alright, so today I did...

1) Power Clean - 3x5

2A) Bench Press - 3x8
2B) Front Squat - 2x6

3A) Pullups - 3x10
3B) Neutral Grip DB Chest Press - 3x8
3C) Leg Curls - 3x12

That was good workout. Total body. A little weak after the 9 day break from lifting.

After workout lunch: Chili with wild rice, 2 cups chocolate almond milk (sweetened)

Filming a kettlebell workout's one for today:

=> Kettlebell bodyweight circuit


Craig Ballantyne, CSCS, MS

PS - 3 Things You MUST do this week for fat loss motivation and inspiration...

=> Body Transformation Fat Loss Motivation

PPS - Finished "Catcher in the Rye" last night. I think I liked it.

Read "Clockwork Orange" and "Grapes of Wrath" on planes to/from Europe. Disliked both of them. Next is either "Emergency" by Neil Straus, or "Mr. America" by Mark Adams. You choose for me. Thanks!

TT Contest & Bootcamp Update

The finalists for the 5th Turbulence Training Transformation Contest are up...and you can vote for the winners here:


In fact, there is one finalist, that I can't name because I don't want to influence your voting, who made one of the most impressive transformations EVER.

And to truly understand, you have to go beyond just looking at the before and after photos and go through the powerful essays that all of our finalists put together.

These really are amazing stories from men and women of all ages and of all walks of life - just like you - who committed to an amazing mind and body transformation.

That's another thing most folks overlook - and that's how powerful the mental transformation is during these 12 weeks.

After all, you can't noticeably change your body without dramatically improving your confidence and self-esteem at the same time.

By the end of the 12 weeks, everyone who completes the transformation feels like they are UNSTOPPABLE! It's such a rush.

So please go and check out the finalists and vote for your favorite man and woman here:


Anyone can vote, so please share that link with your friends. And we'll tell you the winners on Thursday...

Until then, stay strong, and get ready to become unstoppable.

Your friend,

Craig Ballantyne, CSCS, MS

PS - Here's a quick note for Personal Trainers...

...if you are working on building fitness bootcamp classes where you can help dozens of clients transform their bodies at once, please visit my TT Bootcamp website for special information this week:


You'll discover how to get more members into your bootcamps even if you live in small towns. The great news is that you don't need to live in a big city to help a lot of people.


Saturday, August 22, 2009

Meatheads IV Review

Ready for another Meatheads workout?

Click here to listen to the coaching call


Click here to read the workouts & see some exercise videos

In this week's call, you'll discover...

- The highlights from trip to Europe
- The latest and greatest TT Meatheads "Get Lean & Jacked" Workout
- Two crazy kettlebell circuits
- My latest blender drink ingredients
- The truth about water and your body transformation program (does it really help?)
- The secrets of building a corporate fitness bootcamp
- The one thing you MUST have if you want to succeed

All that and more in this week's coaching info,

Craig Ballantyne, CSCS, MS

PS - Don't miss your chance to vote on the winners of the 5th Transformation Contest and...

...all the details to get started on your body transformation in the 6th Turbulence Training Transformation contest

Click here for transformation contest details

And I can't wait to hear about your success!

Friday, August 21, 2009

Workout, Nutrition, & Who's the Boss

Did a total body workout today, and am planning for a new program next week. Today I did...

1A) Vertical Jumps - 3x6
1B) Pushups

2A) Squats
2B) Pullups and Chinups
2C) Back Extensions

After workout meal: 2 cups chocolate almond milk, two cashew butter sandwiches. 1/4 of a watermelon.

Earlier today, I made a comment on Facebook today that got a lot of feedback...

"Don't let anyone "guilt" you into eating "crap food" for lunch today just because it's Friday. If you want to lose fat, stick to your plan. YOU are the BOSS. Not them. Don't take crap from anyone today."

And that got a great comment from 5th Turbulence Training Transformation Contest Finalist BJ Durrett...

"I just got done with a lunchtime workout (DB Fusion) at the YMCA across the street, then hit the office fridge and made a plate of low sodium tuna, raw brocolli, a bell pepper, tomato, and apple with a glass of milk, then enjoyed watching the looks on peoples faces as I walk back to my office. Food manufacurers have some folks convinced that eating whole fruits and veggies is weird. I think the people warming up their instant lunches in boxes and cans, picking up quick lunches made out of $@#$#$R%#@, or spending $8 on Subway or 800 calorie Smoothies are the weird ones. Ah well, the joke will be on them in a couple of hours when I have burned through my daily tasks and they are almost falling asleep in their chairs!"

So the bottom line is this...

Your success is up to you.

It's your choice to make.

Stay strong,

Craig Ballantyne, CSCS, MS


Thursday, August 20, 2009

Mannekin Pis vs. Turbulence Training

When in Brussels, you have to get your picture taken with the little wizard guy...I first heard about him in Grade 10 geography from my teacher, Mr. Slotzhauer...

...and 18 years later I finally got to meet the famous Mannekin Pis.

Also pictured is me doing a vertical jump in the gardens at the Louvre and landing a box jump on a bench at the Bastille circle in Paris.



PS - We'll be posting a lot more photos on my facebook page later this week.

Go here:

How to Increase Your Bench Press

My best bench press ever was 310 pounds at a bodyweight of 180 back in the summer of 2004.I've since let it slip down to about 285, and I've taken a big break from bench pressing while I focus on some cool bodyweight training.

But I still get lots of questions from guys trying to build their this one:

Q: Craig, My max bench is in the 190´s (85-90kg). Really want to take it to 225. Any suggestions how to?

Well, there are a million ways to do it.

First of all, it depends on what you are doing now.

If you had some way to do rack lockouts or board presses, that would help. If you don't, I would start simply with a program that has you doing 3 sets of 6-8 reps for 4 weeks.

Do the rack lockouts or board presses as the first exercise in your program and then follow up with full range dumbbell presses.

I also recommend my friend AJ Robert's new bench program.

AJ is stronger than all of us put together! He's squatted over 1000 pounds and benches well over 550. You can get his new bench press program here:

=> Click here to increase your bench press

A great program if you want to be big and strong,

Craig Ballantyne, CSCS, MS

PS - Not surprisingly, my bench press program in 2004 looked...

...very similar to the program that AJ has put together here:

=> Click here to build a stronger bench press

And I remember when I put up that 310 pounds back in the tiny gym where I was a trainer in 2004.

Pretty funny to do it there, because all of the clients were older men and women who never, ever used the bench press.But still, it felt great. Dang, I was strong that summer! Let me know how AJ's program helps your bench press.

Wednesday, August 19, 2009

Back From Europe

I'm back from Europe. Good to hitting the weights and blender drinks again.

Today's workout:

Hang Cleans, DB Incline Press, Pullups, Decline Pushups, Front Squats.

Today's Blender drink: Banana, frozen strawberries, blueberries, raspberries, spinach, almond milk, walnuts, sesame seeds, peanut butter, cacao nibs.

Top 3 things I missed while in Europe:

#3 - Blender drinks

#2 - Lifting weights

#1 - The insane lunatic, Bally the Dog. He'll be home from doggy camp soon.

Top 3 "surprises" from Europe

#3 - The food in Brussels, Amsterdam, and Paris. It was better than expected in all cities.

#2 - The Grand Place in Brussels.

#1 - Montmartre in Paris. Will post more photos soon.

Above is a photo of the Eiffel tower at night from the hill at Montmartre,


Monday, August 17, 2009

Proven Fat Loss Diet

Everything you need to know about nutrition was taught to you by your mother.

-> Eat more fruits and vegetables.

-> Don't drink soda.

-> Take your own lunch to school or work.

-> Don't spoil your dinner with cookies or other mindless munching.

-> Plan your meals. Avoid fast food.

All those old classics are still great tips today.

But for most folks, we really do know what we need to eat to burn fat, but for some reason we still struggle with it.

In times like these, I always refer people to the type of nutrition and diet guidelines that I now use to help me keep my body fat lower than ever, so I can sport my 6-pack abs year round.

I follow a diet very low in grains, and SUPER-high in fruits and
vegetables, similar to the plan recommended by my friend and diet expert, Isabel De Los Rios.

If you've had enough of the vegetarian diet stuff, you'll be happy to hear from Isabel.

She's all about adding the highest quality meat to your meals to help you eat what you want while getting the results you deserve.

Not only has Isabel helped thousands of men and women to lose belly fat, she also has her own POWERFUL personal story that explains how she overcome BAD diet advice to lose fat and get more energy.

Isabel has more info for you about a diet plan that includes meat at:

=> The New Proven Fat Loss Diet Website

This is the step-by-step nutrition solution you've been looking for.

Use the eating plan that will help you get a flat stomach,

Craig Ballantyne, CSCS, MS

PS - You MUST download Isabel's Nutrition Guide because it contains:

-> Dozens of online resources to get the best fat burning foods for you and your family

-> Over 61 pages of delicious, yet healthy recipes

-> The controversial metabolic typing test that might be the secret to your dieting success

-> Dozens of pages of meal plans to show you EXACTLY what to eat to burn belly fat

Grab your copy of the Proven Fat Loss Diet here:

=> The New Proven Fat Loss Diet Website

PPS - Let me know if use her program during the next Turbulence Training Transformation Contest.

More Euro Updates

just toured around Brussels for a bit...had an omelet with tomato for lunch.
Did a little convict conditioning...and filmed interval sprints in the Grand
Place in'll like that one...funny little video.

Maybe time for a Belgian waffle now?

Amsterdam was fun...but these girls kept on inviting inside what looks like
a tanning booth...but i kept saying no. seriously, i kept saying no.

Filmed some pistol squats and a special pushup for you here in
amsterdam...but not with those tanning booth girls. finally finished the TT
September workout...its totally amazing!

More updates soon,


Friday, August 14, 2009

More Europe Workout Updates

Coming to you today from Paris, France. Over here for a week going from Paris to Amsterdam and then to Brussels.

Got in Wednesday morning and proceeded to walk the city up and down, hitting the Champ d'Elysees and the Arc de Triomphe.

Plus, I filmed Turbulence Training workout videos in front of the Bastille, Notre Dame, and the Louvre. Yep, interval training in front of the world's most famous museum.

Then walked another 13 miles around the city on Thursday and filmed supersets in front of the Eiffel Tower and several other amazing backdrops.

And all this time I was posting little teasers on Facebook, getting TT users hyped up for this new workout that will be available - only to them - in September.

I even filmed 4 handstand pushups in front of Le Centre George Pompidou, a museum of modern art. Classic.

Late last night went to Sacre Couer at Montmartre. Possibly the highlight of the trip. Good times. Off to Amsterdam tomorrow.

For more updates, join me on Facebook here.

Cheap & Easy Way to Lose Weight

Can you really lose weight using something that is free, easy to get, and delicious when drank cold?

Well, according to researchers from the Department of Human Nutrition at Virginia Tech, the answer is "Yes, you can lose weight by drinking water."

Obesity (Silver Spring). 2009 Aug 6. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults.

Previous research had shown that drinking water reduces the amount of food that people eat at meals. So these scientists separated their subjects into two groups.

The first group dranking 2 cups of water (500mL) before each meal while on a calorie-restricted diet. The second group did not drink the extra water, but did use the same diet.

At the end of 12 weeks, the water drinking group lost an extra 4.4 pounds. Overall, that was a 44% increase in the amount of weight lost after just 12 weeks - all thanks to an extra 6 cups of water per day.

The researchers believe that the water helped subjects eat less at each meal, and therefore they lost more weight.

So simple. So cheap. So effective.

For more fat loss nutrition info, visit: The Proven Fat Loss Diet website from my friend, Isabel De Los Rios 

Wednesday, August 12, 2009

TT European Vacation, Day 1

Alright, I gotta stop staying up all night on my overnight flights to europe...

Got to Paris, got settled in, and started walking the city. Staying in the Republique area, we walked down to the Bastille monument (filmed a TT video there), then down to the Seine river and filmed the September TT workout warmup.

The riverside was amausing to see Parisiennes treating it like a beach.
Then onto Le Louvre, where I filmed a TT interval workout for you.

By that time, I was starting to crash, but after some fruit and water it was on to the Champs d'elysees and l'arc de triomphe. Very interesting.

Toronto could take a few lessons on how to build a better city.

Then over to the Eiffel tower, but just didn't have the stamina to stand in line. Try again tomorrow.

Then wandered around and stumbled into a cafe where I had a 3-cheese pasta. That was rich.

But by the time I finished dinner I was so tired I was starting to hallucinate. I thought I was back on the plane with my ipod earphones taxi time and got back to the hotel around 6pm Paris time (noon back in TO).

Oh, and I brought along a pedometer for fun. During the afternoon I took 21,000 steps for 9 miles.

Back at the hotel I crashed hard. Woke up at 10pm. We went back out and I had grilled vegetables for dinner...spectacular. I've had desserts in North America that weren't as delicious as these vegetables.

Then walked another 3 miles around some neighborhoods and filmed the rest of workout A for september.

So total of 12 miles walked today.

So tomorrow...
- the Eiffel Tower
- notre dame
- montmartre

Not sure what else.

Oh, and definitely some more TT filming,


Tuesday, August 11, 2009

Interview with Jason Ferruggia

New article on Jay Ferruggia's "Renegade Cardio" program here:

=> Click here for the hard-core interview

You'll discover

   * Jay's intense workouts
   * The truth about his Renegade Cardio program
   * His interval training tips for using the bike
   * Jay's arm specialization workouts
   * The biggest mistake folks make during interval training
   * And the best training schedule for folks in their 40's.

Check that interview out here:

=> Click here for the interview

Train like a renegade,

Craig Ballantyne, CSCS, MS

PS - Of course, since we can't train at Jay's...

...the next best thing to do is get his new programs. And you can get them here:

=> Click here for Jay's workouts

Let me know what you think about his Renegade Cardio program

Last Workout Before France

Was surfing the Internet last night and I discoved there is a big rugby game at the Stade Francais on Friday night, so I've added that to my plans for Paris. Should be good times. If they sell that thing out, there would be 80,000 people there. Crazy.

So last workout before I head out...

1A) DB Incline Press - 90x3x6
1B) Chinups - 4x10

2A) Pushups
2B) Rows

Finished with six 40-yard sprints in the park.

And then a blender drink gone right:

  • raspberries

  • 1 banana

  • almond milk

  • walnuts

  • spinach

  • sesame seeds

  • cacao nibs

  • flax meal

  • oatmeal

After that had lunch of wild rice, kidney beans, a whole avocado, and salsa.

And then I was talking to someone about the best books for strength coaches, and I highly recommend Joe Kenn's Strength Training Playbook.

=> Click here for Coach Kenn's book

Finally, I got into another discussion with my buddy about the upcoming NFL season, and he said Brady Quinn should have a good year.

Here's a video of me demo-ing Brady's workout for



Craig Ballantyne, CSCS, MS

Monday, August 10, 2009

Hot Summer Day's Workout & Motivation

Last night was probably the most spectacular lightening storm I had ever watched in my life. It went on for over 2 hours, and at times it felt like the bolts were just outside my window. Click here for some videos

At one point, around 10:30pm, the lightening was running horizontal to the earth, and looked like giant electric fingers crossing the sky...incredible.

The storm was partly due to the heat we're now getting...the heat we hadn't had all summer. And frankly, I don't like heat and humidity. Room temperature is hot enough for me. But it does make for an extra level of intensity in your workout when the dungeoun gym is 90 degrees.

So the heat went perfect with squats...

1) Vertical Jumps - 3x6

2) Squats - 3x5 with 315. Feeling a lot stronger in the last 2 weeks...Finished with a set of 265 for 8

3) Barbell Lunge

4A) Back Extension
4B) Cable Abs

45 minute workout.

After workout blender drink: 3 cups almond milk, frozen strawberries, 1 banana, spinach, peanut butter, almonds, seasame seeds.

And then I posted a "call for inspiration" on my facebook page here

I have a few folks emailing me who are struggling with their motivation.

Do you have any inspiring tips?

My tip to them is: Try something different for a week. Take a break from your regular workout, stay active, exercise with a friend, give any sore muscles a break, and refresh your mind, then come back strong next week. And you?

Let me know your tips,

Craig Ballantyne, CSCS, MS

PS - I finished the workout with a stretch...

...that Jay Ferruggia talks about in his interview here:

Sunday, August 09, 2009

3 Muscle Building Tips - Straight Goods from Jay Ferruggia

I'm heading off to Europe this week to visit Paris, Amsterdam, and Brussels (maybe I will challenge the "muscles from Brussels, Jean-Claude Van Dam to a fight and throw white powder into his eyes...oh wait, that didn't work in Bloodsport, and probably won't work for me).

I'll be mixing in some sightseeing with one business meeting and a bunch of crazy workout filming all over Western Europe.

Should be a once in a lifetime trip.

But while I'm gone, my buddy and Renegade Strength Coach Jason Ferruggia is letting me post his top 10 muscle building tips.

Tips #1-3:

1. Train no more than three to four days per week.

Doing more is not only unnecessary but can rapidly lead to over-training, especially if you are doing other physical activitieson a regular basis.

When in a mass building phase, recovery time is just as important as training time.

2. Train for 30-45 minutes max and do no more than 15-20 total sets per workout; 12-15 is even better in many cases.

If you can't get the job done in that time frame you are not training hard enough. On top of that, results are greatest when energy and mental focus are high. That is always during the first 30 minutes of your workout.

3. Lift heavy and use big, basic compound exercises.

Squats, deadlifts, military presses, dips, pushups, rows and chinups should always be the bread and butter of your training programs.

Show me a guy who can deadlift 500 pounds and I will show you a guy with an incredibly well developed back that didn't require any bent over lateral raises or pullovers.

Someone who can military press 225 for reps is going to have big, round shoulders and is never doing to need cable lateral raises.

If you can squat 315 for 20 reps your legs will be jacked and I honestly don't see what a set of leg extensions could give you on top of the squats.

Watch the Worlds Strongest Man Contest on ESPN 2 and tell me if you see massive gaps of missing muscle on any of those guys.

Isolation exercises are a waste of your time.


More tips coming later this week, PLUS an exclusive interview with Jay on his crazy new Renegade Cardio, ARMS Specialization training, and Advanced Muscle Building System.

=> Click here for Jay's new cardio & muscle building programs

Training with Jay is intense,

Craig Ballantyne, CSCS, MS

PS - If you can't train WITH Jay... least you can train LIKE Jay and his clients.

Jay's put together all of his programs here:


PPS - Stay tuned for Jay's tips on sets and reps.

Saturday, August 08, 2009

Workout of the Week

I'm off to Europe this week - Paris, Amsterdam, & Brussels - and I'll be doing a lot of bodyweight training... I figured I'd share one of my favorite 30-minute bootcamp workouts with you
You'll discover...
- Details on the 6th Turbulence Training Transformation Contest
- How to get enough calcium and iron with two simple foods on a veggie diet
- My European Holiday workout video plans
- A fun 30-minute bodyweight workout with a tough ab exercise circuit
- The TT August Bodyweight Push-up & Chin-up Challenge
- A 3-minute arms workout
- The most important foods to buy organic
Hope to see you in the 6th TT Transformation Contest,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
 PS - If you liked that bootcamp workout...
...I have 20 more for you here:

Normal Blender Drink

Today's exercise was

  • Four 1-minute rounds of dog wrestling followed by 12 short sprints with dog jumping on me.

Then I made my "normal-est" blender drink yet

  • oatmeal
  • peanut butter
  • vanilla yogurt
  • ice
  • spinach
  • blueberries
  • 1 banana
  • 1/4 cup raspberries

Good times.

And if you get a chance, check out the September '09 issue of Men's Health magazine...I designed the feature Poster Workout. You get two workouts where you can use the same dumbbell weight for EVERY exercise. Good times, fast workout.

Friday, August 07, 2009

Popsicle Blender Drink

Trained at the local YMCA today, and did...

1A) Deadlifts - 375x3, 315x3x6
1B) DB 1-arm shoulder press - 3x8

2A) Chinups
2B) decline pushups
2C) leg curls

Then made a blender drink with a surprise ingredient....I threw in a popsicle because I couldn't find any raspberries. That was the most logical alternative at the time.

Other ingredients: almond milk, a peach, a banana, blueberries, spinach, sunflower seeds, bit of oatmeal, and a tbspn pb.

It was okay. Couldn't taste the popsicle.

And no, I didn't put the popsicle sticks in...I was smart enough to leave those out.

Have a great weekend,


PS - just posted another workout...

...its bodyweight only and also perfect for folks who run bootcamps:

=> 30 Minute Bootcamp fitness workout 

Thursday, August 06, 2009

Trip to the Doctor...

Followed my own advice today and went to Doctor for blood tests (everyone should do this when you hid mid-30's).

I will let you know test results when I get them. Here are my blood test results from about 4 years ago...

=> Cholesterol, Triglycerides, and Testosterone

Interestingly, Doc said a lot of people - even meat eaters - have low B12 levels due to poor absorption - so make sure your blood tests include that.

Also, my BP was 100/60, which he said was great.

No real workout today...might do some handstand pushups later on.


PS - Don't miss a free program from the "most hated man in fitness"...

...(at least that is what some folks are calling me after they try this workout)

Get it here before midnight tonight:


Wednesday, August 05, 2009

Blender Drink Gone Bad VII

Had this one after my workout today...

I call it the, "As bad as it sounds" blender drink: - strawberries, blueberries, mango, almond milk, sunflower seeds, almond butter, kale, and 1/2 an avocado.

It probably would be fine with a banana and a lot less avocado.

Workout was:

1A) Jumps - 3x6
1B) Pushups - 5x20

2) Squats - 315x3x3, 245x8

3A) Barbell Lunges - 1x10
3B) DB Triceps - 1x10

That was it. Skipped pullups I was supposed to do as 2B.

Added some new videos to youtube though, including some of the Get Lean and Jacked "Meatheads IV" program.



PS - Don't miss the Free Fitness Giveaways going on here:


Tuesday, August 04, 2009

TT Success Story of the Month - Wicked 6-Pack Abs

Each month we dip into the Turbulence Training mailbag and choose one lucky person to represent the Turbulence Training Success Story...and for July, we have long-time user, first-time emailer, Michael Corona.

ongratulations Michael, you have won a 1-Year Platinum TT Membership. See you on the forums.


Craig, you probably don't remember me, but you got me hooked on fitness about 2 years ago. Around Janurary 2008 I told you I would send you a pick of my 6 pack in September of 2008. Well, I didn't have one then, but check out the pic today!

Total 6 pack...some fat/skin on my lower abdomen, my light years ahead of where I was.

Little recap:

260 lbs., lazy, overweight, diebetic risk

Ran 1 marathon, 1 half marathon, several 5ks, 2 sprint triathlons, and I qualified for the USAT Age Group National Triathlon in Tuscaloosa, AL, August 22, by winning my age group in my first triathlon ever.

You got me started on my fitness lifestyle. Thank you.

I should add, I haven't done a sit up or crunch in over 3 and keeping busy are really the key as you have said over and over...

I also attached my before/after I sent to you a while back, probably 9-12 months ago.

Thanks again and I just wanted to share."
Mike Corona
Syracuse, NY

Thanks Michael. Congratulations!

And for everyone else reading, please send in your success stories!

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Have you checked out the Transformation Contest winners, too?

Even more amazing success stories...

2 Foods You Must Eat

In the latest Men's Health magazine (August, 2009) cardiovascular health
medical expert, Dr. Shah, recommended that you must eat these 2 foods daily.

1. Inflammation-fighting cruciferous vegetables (half cup) such as broccoli
or cauliflower

2. Blood pressure lowering berries (half cup)

Personally, I like to eat raw broccoli with hummus and I put blueberries
into all my breakfasts (whether with oatmeal, oat groats, or nuts).

Here's my produce list that I stock up on twice per week…

* 2 pints blueberries
* 6 bananas
* 6 red delicious apples
* 6 pears
* 2 grapefruit
* 1 watermelon
* 2 bunches broccoli
* 2 red peppers
* 1 orange pepper
* 1 yellow pepper
* 1 green pepper
* 2 avocados
* mushrooms
* bag of baby spinach

That will easily help you meet Dr. Shah's recommendation for the two foods
you MUST eat everyday!

Monday, August 03, 2009

Total Body Workout & Truth About Junk Food

Spent the weekend in Independence, Ohio, at a seminar...did a little bit of training on Friday, took Saturday completely off, and then did Convict Conditioning Sunday morning. I hit a new personal best of 3 handstand pushups.

Got back into Toronto at 6 and slipped over to the gym to deadlift - since I missed last Friday's regular deadlift workout. Just did deadlifts and nothing else for a quick 20 minute workout. Good times.

Today I got back on track with this workout...

1) Hang Clean

2A) Chinups
2B) DB incline press

3A) Pistols
3B) Dips
3C) Bodyweight Rows

4) Overhead squats

In between sets I also did a total of 50 pushups. On the Turbulence Training forum we have added a new challenge to see how many pushups and chinups you can do for the month of August.

Elite Men's Score is: 1000 pushups and 300 chinups

Elite Women's Score is: 300 pushups and 50 chinups

So that's total for the month. Feel free to update your status on the forum or here on the blog. And train safe of course, don't do anything outside your ability.

After my workout I made a blender drink: 1 banana, strawberries, blueberries, mango, almond milk, peanut butter, spinach, sunflower seeds. Tasted like banana mango. it was okay, nothing special.

I also joined a friend for tea and she wanted me to share her brownie with her. I had two bites and that was enough.

I used to love chocolate brownies, but I've found the longer you go without eating junk, the less you enjoy junk food when you try it again. So try and make it longer and longer without eating junk. Baby steps everyday...try to be better than yesterday. Tomorrow, be better than today. Its not complicated.

That's the truth about junk food,


PS - Join us at TT members here!

Sunday, August 02, 2009

Workout Every Day

Finally, a 5-day per week Turbulence Training Workout Program that allows you to workout everyday - smart and safe.

Plus, exciting announcements about TT Kettlebell workouts, TT in Europe, and the 5th and 6th TT Transformation Contests. 
You'll also discover...

- How to use a tennis ball to ease muscle pain
- Good off-day recovery workouts that rebuild your body
- A 3 exercise ab circuit you can do at home
- A new Bodyweight Challenge workout
- 1 thing you should be doing with every meal
Don't miss what's coming next week and later this month,
Craig Ballantyne, CSCS, MS
PS - Not sure what the TT Transformation Contest is all about?
Just visit this website to see past winners who have completely changed their bodies in only 12 weeks...
Plus, you can win $1000 just by changing your body.
More details to come on Contest #6.