Monday, May 31, 2010

Break the chains

This morning I went for a walk along the water in San Diego, and down the "Greatest Generations" path, where I literally stumbled across this

"Remember that in the final choice a soldiers pack is not so heavy a burden as a prisoner's chains"
Dwight D. Eisenhower

To us, it means that even though sticking to a program & nutrition program is tough, it is still better than being a prisoner in an unhealthy body.

And to give you a double dose of butt-kicking mindset today, here's another great quote:

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get
Dale Carnegie

So what are you so scared of?

Get out there this week, put on your soldier's pack, break the chains, and go beyond your comfort zone to achieve your dreams.


PS - Today is the last day... enter the 8th TT Transformation Contest here:


Looking forward to your success!

PPS - And remember:

To live an extraordinary life, you must resist an ordinary approach.
Frank McKinney

Armenia vs Canada 3 - Dip Contest

Big workout with Big Bedros, Vince Del Monte, Flavia (Vince's soon to bride), and Joel Marion and his fiance Lisa.

We trained at a great gym, Fit, in downtown San Diego. The gym was massive. Definitely would be a fun place to train regularly.

1A) bench - 225x3x6
1B) db row - 100x3x10

2A) db incline - 70x3x8
2B) pullups - 3x8

3A) BB Curls - 85x2x8
3B) Triceps Extension - 2x8

Then Bedros and I finished off with a dip contest - he beat me, 26-20.

Then breakfast at the hard rock hotel.

Back to Toronto in the morning,


Saturday, May 29, 2010

Armenia vs Canada Fitness Battle in San Diego

This weekend I'm down in San Diego at a seminar and hanging out with my Armenian buddy, Bedros Keuilian (plus Vince Del Monte, Joel Marion, AJ Roberts, Alex Maroko, and many others).

On Friday when I arrived Bedros and I hit the hotel gym for an old-school meathead shoulders and arms workout. I did exercises I haven't done in years, including front dumbbell raises and heavy triceps rope extensions, plus some standards like standing db shoulder presses, curls, and db extensions. Good times.
After, we had sushi with a group of people at Iito. It was good, but everyone was hungry an hour later.

I crashed early, partly because I want to stay on East Coast time while I'm here. Also, Bedros is training for a marathon (he's running the San Diego marathon next week with his wife), and so we decided to do a 7 mile run at 6am today.

That's the longest I've run in over 10 years...probably even 13 years since I've ran more than 5 miles at once.

I feel bad for Bedros...he is NOT built for running (while I am). Anyways, it was kind of fun...who knows, maybe I'll put a marathon on my life "to do" list.

Good times, and then we hit a breakfast place where I ordered chocolate chip pancakes and a GIANT fruit bowl. See photo above.

I finished about 1/2 of it.

Time for a bit of work and then I'm going to hit the pool later on and relax until Monday.

Have a great day,


Friday, May 28, 2010

Important fitness & nutrition books

I just posted an article over on the Turbulence Training Fanpage sharing the 5 most influential books in my life. One was fitness related and the other was nutrition related.

#5 - "Ultimate Back Fitness & Performance" by Dr. Stuart McGill

First, let me say that as far as training info goes, nothing has influenced me more than my University Exercise Physiology notes, but since those aren't from a "real book", I'll choose this as THE most influential book on exercise in my life.

Dr. McGill is a leading researcher on low back exercise (he consults with Georges St. Pierre and other MMA fighters these days) and he showed the world why we need to STOP doing crunches and sit-ups.

I even had the chance to have lunch with Dr. McGill one day, and he taught me a lot about training "the core" properly - and that's why you see the torso training exercises in Turbulence Training workouts that you do.

In my opinion, this is mandatory reading for any trainer who takes their job seriously.

#4 - "Food Rules" by Michael Pollan

This is the simplest, most common-sense nutrition book ever written. In fact, Pollan has managed to simplify a topic that every other "guru" tries to make more complex than rocket science. And you can read this book in about 90 minutes, plus you'll find it easy to remember the simple nutrition rules.

And if you can't read this, just remember Pollan's simple 7-word diet: "Eat food. Not too much. Mostly plants." You can't go wrong with that.


If you want to discover the 3 other books that made my top five, please visit:

=> 5 Books that changed my life

Looking forward to your book recommendations,


Thursday, May 27, 2010

Upper Body Workout

Decent workout. It went like this...

1A) Bench Press
1B) Lower Body Stretching

2) DB Row (just took a short rest between sides)

3) KB Snatches

4A) Ring Dips
4B) Ring Chins

5A) Ring Pushups
5B) Hanging Leg Raises

Off to San Diego tomorrow...will do a full workout on Saturday. Maybe at the Y. I trained there way back in 2002 while at a science conference...same weekend as the end of the 2002 Salt Lake Olympics...watched the Gold Medal Canada-USA game in a bar on the beach...I think only my Canadian buddy and me actually wanted to watch it.

Today's Resources:

1) Here's a simple (not perfect, but simple) nutrition guide for people who are just getting started...thanks to Alan Aragon for writing about this in Men's Health

=> Alan Aragon's Fat Loss Nutrition Guide

2) How Jason Ferruggia trains people for fat loss

=> Ferruggia Fat Loss Workout

Have a great day & an amazing Memorial Day weekend for all of my American friends,


Bodyweight Circuit Workout

Huge wake-up call for me today because I've been procrastinating on a few things, but then I read this quote.

Kekich Credo 81: "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."

I'll add: 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.

Just added the new "TT Bodyweight Bodybuilding 2.0" workout to TT Members.

=> TT Bodyweight Bodybuilding 2.0 <=== Get the awesome workout here!

The workout includes this circuit...I'll give you a sneak peak at the exercises, but if you want the "rules" on how to do it, and how to "keep score", you'll have to download the full manual from the site.

Day 5 - Workout C - Bodyweight Bodybuilding Addiction Challenge

Start with the general bodyweight warm-up circuit
Specific Warm-up Sets
Do 1-2 reps of 1A
Do 5 reps of 1B
Do 5 reps of 1C

1) Chin-ups
2) Close-Stance Bodyweight Squats
3) Close-Grip Pushups
4) Burpee-Pullup Combo
5) Elevated Reverse Lunges (Count each lunge as 1 rep)
6) Stability Ball Jackknife
7) Stability Ball Leg Curls
8] Bodyweight Rows
9) Pushups

We filmed this in a new gym too, and it was a ton of fun. Lots of new, unique, advanced bodyweight exercises in this program as well.


Craig Ballantyne, CSCS, MS
Author, TT Bodyweight Bodybuilding 2.0

PS - Here's another great inspirational quote for you:

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
Dale Carnegie


Wednesday, May 26, 2010

Desire & Determination

Hot in the gym today...almost 80 degrees...workout:

1A) Full Squats
1B) Vertical Jumps

2A) High-Box DB Stepups
2B) Glute Ham Raises

3A) KB swings
3B) Planks

Today's resources:
Free 10-minute TT Workouts to burn fat (and perfect for entering the TT Transformation Contest on a budget)

=> Free  Workouts

And in honor of Jersey being awarded the 2014 SuperBowl, I present to you Jay Ferruggia's vegetarian, muscle-building cheat day

=> Vegetarian Cheat Meal

Finally, today's kick-butt mindset tip in honor of the upcoming Indy 500...from a legend:

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek."
Mario Andretti

Stay strong,

Craig Ballantyne, CSCS, MS

Tuesday, May 25, 2010

Winner of TT Interval Contest

So every Monday I'll be running a contest on my Turbulence Training Fanpage.

Yesterday we started by giving away a Gym Boss Interval Timer to the person who posted the "best interval workout". The winner was Adam Lamber, who wrote:

"Dynamic bodyweight warm up for 5 minutes. (squats, lunges with a twist, step overs, duck unders, planks, butt kicks, some jumps, push ups, and a few stick ups) easy paced jumping rope for 2-3 minutes 10-12 Hill sprints. Max sprint uphill ~30 yards, walk back 2x length of sprint for recovery. Repeat 8-12 times. Cool down. More walking, light stretching, hydration, and some sunshine!"

Next week's topic will probably be nutrition related, and so will the prize. Hope you join me for it here:


Today's workout for me was just a few ab exercises that I was trying out for a new program, and then I ran around in the park with the dog. Not a real "training" day. The ab circuit was:

1) Plank with Triceps Extension (found this in the latest Men's Fitness magazine)

2) Hanging Leg Raises

3) Side Plank

Blender drink: 1 banana, 1 kiwi (again, the fruit, not a new zealander), frozen strawberries, spinach, almond milk, flax oil. I'm full.

And today's kick-butt mindset tip is:

"People will forget what you said, people will forget what you did, but people will never forget how you made them feel."
Maya Angelou

I guess it's not really a fat loss tip, but just a good tip for living...something I need to focus on a little more because I tend to be a little brief in some of my conversations with people. But anyways, those are very powerful words to live by everyday.

Have a great day,


PS - Just in case any TT Fans have missed this...

...Get your FREE bodyweight workout here (note: it is ADVANCED):


Sunday, May 23, 2010

Take Action & Never Give Up

Somewhere out there is a person with the same goals as you, but with 10 times as many obstacles in their way...but despite all those obstacles, that person is still out there moving closer to their goals and has decided to never give in.

If they can do it, why can't you?

Listen, the truth is that EVERYONE has a "good enough excuse" to quit. You. Me. We all have "good enough" reasons to give up.

But everyone - including you and me - also has access to ALL of the tools they need to succeed. So it really comes down to OUR CHOICE. Are WE going to TAKE ACTION and succeed or will we let our excuses win - again?

There are far too many success stories out there of people just like you for you to say that you can't do it. There is simply just too much proof that EVERYONE, yes EVERYONE, can succeed. So never, ever, ever give up hope.

Listen, I know you're busy...and I understand that things might even be tough these that's why I've made it as easy as possible for you to get started in TT Contest. Plus, I've added new contest categories and even a 5-week Mini-Contest if you just want to fast track your results for an early summer event.

There's no fee to enter...all you have to do is take your before photo and start using a Turbulence Training workout today. There are plenty of TT workouts on Youtube and my blog.

Now, as I mentioned, to give you extra incentive to join the contest, I've added 2 NEW categories and a 5-week Mini Contest. Let me explain the BONUS 5-Week Mini-Contest first.

The 5-week, pre-summer Mini-Contest runs until July 2nd, 2010. All entries into the 5-week mini contest must be submitted before midnight, EST, on July 2nd, 2010 and the last day to enter the 5-week Mini-Transformation is Friday, May 28th, 2010. You can get all of the rules here:


I've also added new categories to the 12-Week Transformation Contest so we'll now have four categories:

1) Men Under 40
2) Men Over 40
3) Women Under 40
4) Women Over 40

And each category will reward the following prizes:

1st Place Grand Prize - $1000 plus a 3-Year Platinum TT Membership
2nd Place - $500 plus a 2-Year Platinum TT Membership
3rd Place - $250 plus a 1-Year Platinum TT Membership

And even if you struggling with a slow climb up the fat loss mountain, just KNOW that you're going to make it and it will ALL be worth it.

And you can always take pride in knowing that you'll always be better off than those who chose to never climb at all. So Test yourself. Push your limits. Reach for your peak potential.

"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high." - Jim Rohn

Looking forward to your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Transformation Contest

PS - Please read this powerful quote that I stumbled across recently...

"Work with what comes your way. Things turn out the best for the people who make the best out of the way things turn out." - Art Linkletter

I love this guy...he's 97 years old and still bringing value to the world. Makes me imagine where I'll be in 62 years and how many folks that will have entered the TT Transformation Contests. It's going to be a heck of a ride, and I hope that you'll join me. This is going to be awesome.

Have a great day!

Power Wheel

Just put together my PowerWheel from Lifeline USA and played around with it in the GOTTA get one of these...I'll have some Powerwheel-based TT workouts coming in July.

After that had a really good blender drink of: 1.5 bananas, peaches, strawberries, spinach, peanut butter, and almond milk.

Until then, make sure to check out my fat burning videos here:


Going to get a lot of sun today,


Saturday, May 22, 2010

Deadlifts, More Pullups & Books

Yesterday I walked the dog 3 times, went to my chiropractor, drove 2 hours, went out to lunch with a friend, did an unscheduled hill sprint workout, and still managed to read 2 and 1/3 books. More info about those in a second...

This morning's workout was:

1A) Deadlifts
1B) Jumps

2) Barbell split squats

3A) Back extensions
3B) Power shrugs.

I didn't have a blender drink today after the workout. Instead I had oatmeal with a banana, almonds, and milk, and an apple and a pear. All in non blended form.

Today's resource:

The most common question I get in Q'n'A is how to improve pullups and chinups, so heres' the best resource:

=> How to do more pull-ups

Today's Kick-butt mindset tip:

"Work with what comes your way. Things turn out the best for the people who make the best out of the way things turn out."
Art Linkletter

And now for my updated book list...

First, I read a real short book (takes about 15 minutes) called, "The Vikings Guide to Doing Business". It's actually translated from an old 13th century text.

Second, I read 1/3 of a book called, "Fascinate". It's a study of how leaders and companies develop a strong following.

And third, iif you liked the book, "The Shack", you will also enjoy, "Life's Golden Ticket" by Brendan Burchard. I read it yesterday in about 90 minutes.

Looks like more reading today because it's raining...or maybe I'll watch the Champion's League final, even though I have no interest in either team.

Have a great day,


Friday, May 21, 2010

Strawberry-Kiwi Blender Drink

No workout for me today...just stretching and dog walks.

Had a great breakfast though...

Strawberry-Kiwi Blender Drink:

1 banana, 1 kiwi (the fruit, not the people), frozen strawberries, spinach, almond milk, peanut butter, chia seeds, sunflower seeds, almond milk. Had that with a toasted almond butter sandwich on flax bread with blueberries.

Today's resource is my latest 7-day fat burning coaching call that also features a list of all the books I have read this year:

=> Body Transformation Contest Workout Guide

And today's kick-butt mindset tip is:

"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high." - Jim Rohn

Have a great weekend,


PS - Help someone out today. Even if its the smallest little thing. Just give someone a hand. Everyone wins.

Thursday, May 20, 2010

Today is the best day

Today is the best day of the year so far. Use it wisely.

My workout:

1) Clean & Press
2A) Rack Lockouts
2B) DB Row
3A) Ring chinups
3B) Ring dips
3C) Ring hanging leg raises
3D) Ring pushups

"The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit." - Jim Rohn

You can't stop trying. You can't give up. You never know when you're finally going to make that breakthrough.

"It's almost impossible to know which grain of sand is going to start an avalanche." - Brian Eno.

So never, ever, ever give up.

Kekich Credo #75. Persistence is a sure path to success with quality activities. Never, ever, ever, give up.

For Fat Loss:
• Consistency is key.
• Stick to 90% compliance with your nutrition.
• Don't go on binges. Make lifestyle changes.
• Look long-term, not just next week.
• Track your efforts and focus on what works.
• Never quit. If you stumble, get back up.
• Get social support to help you make it through the dip.

Stay strong, get stronger,


Wednesday, May 19, 2010

Back to the Gym

Started the day in Washington but then finally got back to Toronto and nicer weather...jeez, it was like dreary old England down there in DC.

Last night I went to Chipotle for a quick dinner...its not perfect, but definitely one of my favorite fast food options. I had the vegetarian fajita burrito with extra guacamole. Brilliant.

But if you are eating at home, use this kick-butt recipe that Jay Ferruggia posted today for quinoa burritos. Here's the ingredient list:

8 spelt wraps
1 cup quinoa
2 avocados, cut in slices
1 head romaine lettuce, shredded
1 can favorite fresh salsa
1 small red onion, diced
1 can pinto beans
1 can black beans
Fresh cilantros

Cook the quinoa like rice and heat the beans together in a pan. Put everything in separate bowls when it's ready and spoon it into your spelt wrap. I use quinoa because it's better for you than rice. Feel free to add in some shrimp or salmon as well. They're fast, simple and delicious.

Also, Jay has a kickbutt giveaway for you here...But the access links will disappear at midnight tonight, May 19th.

There's nothing to buy, just free stuff so head on over to...


On the way back from Washington, I read the June/July issue of Men's Fitness on the plane...its good...lots of recipes in there too for nutrition folks.

When I got home, I made a quick blender drink and then hit the gym for this workout:

1) Jumps

2) Full Squats

3A) Glute-ham raises
3B) Step-ups

4A) Kettlebell Swings
4B) Planks

Blender drink ingredients were limited because of low supplies in the house:

1 banana, frozen strawberries, almond butter, cacao powder, almond milk.'s kick butt mindset tip:

"You must constantly ask yourself these questions: Who am I around? What are they doing to me? What have they got me reading? What have they got me
saying? Where do they have me going? What do they have me thinking? And most important, what do they have me becoming? Then ask yourself the big
question: Is that okay?"
Jim Rohn

Stay strong,

Craig Ballantyne, CSCS, M.Sc.

Tuesday, May 18, 2010

TT for Abs DVD

Jillian Michaels, the world-famous trainer on the Biggest Loser TV show once said...

"Craig Ballantyne has something called Turbulence Training, which would be perfect for you. And I guarantee you that in just 2 weeks that you'll notice a massive difference in your abs."

So get the workouts that Jillian guarantees by clicking here:

=> <=== Wednesday, May 19th is your last day to save over $135

See, even the world's most famous trainer knows that Turbulence Training is the best to help you get lean, sexy abs for summer.

And that's why I made the TT for Abs DVDs for you to follow along and do the workouts with me at home.

Don't miss your last chance to save over $135 off the regular price OR take advantage of your one and only chance to use the five investment plan to make the fat burning DVDs even more affordable.

You have my Canadian-strength guarantee that these will be the BEST home workout DVDs you have EVER tried.

Plus, you get the bonus DVD of me and Bally the Dog in my kitchen showing you the simplest nutrition program to help you lose belly fat.

But hurry, this sale ends at midnight on Wednesday night:

=> <=== Save over $135

Jillian and I guarantee your results,

Craig Ballantyne, CSCS, MS

PS - Don't believe she said it?

Just listen to her here:


NOTE: She was incorrect about one thing that she said about me, as you'll see on that page.

One simple little tip...

Today was another day off from "real workouts"...I did some bodyweight stuff/bootcamp exercises as a warm-up and then stretching...back to a real workout when I return to Toronto on Wednesday afternoon.

But you're getting more good quotes, tips, and some success stories today... 

The kick-butt mindset tip of the day from Jim Rohn is...

"Treat your body like a temple, not a woodshed. The mind and body work together. Your body needs to be a good support system for the mind and spirit. If you take good care of it, your body can take you wherever you want to go, with the power and strength and energy and vitality you will need to get there." - Jim Rohn

And my simple tip to you is...

"Everyday take baby steps to improvement. Be a little better than yesterday."

And last night I received this awesome success story on Facebook:

"Hi Craig just an update on how tt traing is going. Just finished the second part intermediate and I have dropped 22 pounds. Its unreal all the looks I get at the gym and also some of the trainers have looked at your program andwant to watch me go through it. all the best Sean"

I love getting those messages. Have a great day.

Stay strong,


PS - For book worms...

...I just finished reading "The Checklist Manifesto". 7/10. also read, "10 days to faster reading" 8.5/10...there are some cool tricks and exercises to help you read faster.

Monday, May 17, 2010

Jim Rohn Quote Week

No workout for me today, just a walk and some stretching.

This week I'll be giving you my favorite Jim Rohn quotes...Here's a great one:

"The best motivation is self-motivation. The guy says, "I wish someone would come by and turn me on." What if they don't show up? You've got to have a better plan for your life."
Jim Rohn

And some tips from Dave Kekich:

Kekich Credo #73

73. Nothing wins more often than superior preparation. Genius is usually preparation.

• Plan, shop, and prepare.
• Come up with two solutions for every obstacle in your life.
• Use a structured, professionally designed workout
• Get social support
• Have a mindset of "I'm going to do this", not "I'm going to try this"
• Be better prepared
• Plan your day
• Do not let others get in your way. OWN the day.

Get planning,


Sunday, May 16, 2010

New Facebook Page & Workout

Nicest day of the year here in Toronto.

Today's workout:

Depth Jumps, Deadlift, BB Split Squat, Glute Ham Raises, Shrugs, Stability Ball Planks.

90 minute dog walk from the East Side to the West Side.

Resource of the Day

TT Hardcore Workout C

=> Hardcore Fat Loss Workout

Off to Washington now,


PS - Quick favor...

Will you help me hit 1000 "likes" over at:


You'll get one awesome quote every day. I promise. Like this:

"Enthusiasm is one of the most powerful engines of success. When you do a thing, do it with all your might. Put your whole soul into it. Stamp it with your own personality. Be active, be energetic and faithful, and you will accomplish your object. Nothing great was ever achieved without enthusiasm."
Ralph Waldo Emerson

Thursday, May 13, 2010

Bodyweight Cardio 3 for TT Members

Brand new program featuring the 5 rounds of 5 minutes workout...this one will leave you breathing heavy without traditional cardio or intervals.

FOUR bodyweight workouts that you can use instead of traditional interval training...
New bodyweight cardio workouts with 2 ways that you can use this program:
A) You can use it as a standalone 4-week program.
B) You can use these workouts as replacements for traditional interval training after your TT workouts or as an extra workout during your regular TT Program.
Stay strong,

Upper Body Workout

Finished 2 dog walks hitting 3 dog parks by 11am today...and the dog still wanted to go for more walks. Had to ship him out to dog camp for the afternoon so I could work.

My upper body workout was:

1) Hang Cleans

2A) Incline Press
2B) DB Row

3) DB 1-Arm Shoulder Press

And then I used the Rings for

4A) Dips
4B) Bodyweight Rows
4C) Bodyweight triceps extensions

During the morning QnA on Facebook, we talked about "Tabata Intervals". A lot of people are misunderstanding them...just because you do something for 20 seconds and then rest for 10 seconds does not mean you are doing Tabatas. I've made the same mistake...

...but a real Tabata requires you to work at 175% of your VO2max for 20 seconds. Doing 20 seconds of leg extensions with 10 seconds of rest is not a Tabata.

And finally, today's Kickbutt mindset tip:

You must create the desire within yourself to make you TAKE ACTION to satisfy your needs and wants. Motivation and inspiration can truly only come from within.

Stay strong,


Wednesday, May 12, 2010

Kettlebell circuit coming up

Wednesday started great, with a 90 minute dog walk over to the beaches and back. Even though it was raining, and colder than an early April morning, it was still a fun adventure.

Bally the Dog got to dip his paws in Lake Ontario and I scouted out the neighborhood for places to watch hockey games & world cup matches.

Unfortunately the morning turned a little annoying after that, with regular "post move-in" waiting for the cable guy to show up, doing more unpacking and hiding of moving boxes, and then I got sucked into a bunch of unwanted stress with the final details on selling my condo.

Fortunately, on Saturday the move is going to be all over. I'm really looking forward to it, and I'm going to unwind with an outdoor kettlebell workout on Saturday around lunchtime.

The weather report shows sunny skies and about 66 degrees (17 celcius), so that should be perfect.

I'll be doing my regular bodyweight warm-up, followed by circuit of:

1) Kettlebell Snatches
2) Kettlebell Lunges
3) Kettlebell Overhead Presses
4) Kettlebell Swings
5) Kettlebell Renegade Rows

Nothing fancy, just the basics. I'll rest as much as I want, doing as many reps as I feel strong with. Just having fun with this one.

The first time through I'll use the 35 pound KB for warm-up, then I'll jump up to the 53 pounder, and then I'll do one round with the 70 pound kettlebell for low reps. After that I'll do another round with the 53. We'll see how I feel at that point...

Probably finish off with a few sets of Turkish Get-ups using the 35.

I'm hoping the weather is even a bit warmer so that I can work up a sweat and a thirst that I can quench with a few cold ones Saturday night while I hang out with my high school buddies. Should be fun...and then on Sunday I head out to Washington for a couple of days.

Hope you have a great weekend too.

BTW, if you're new to kettlebells, skip the snatches and do squats holding a kettlebell at chest height instead.

And for the kettlebell swings, you can replace that with kettlebell deadlifts instead.

No matter what you do, make sure you use proper form.

If you want more kettlebell instruction, check out:

=>  <=== Kettlebell Sale

I asked Chris to celebrate my 35th birthday month by having a sale on his kettlebell workouts.

One more thing...I've noticed in a lot of forum and Facebook questions that a lot of folks are doing too many workouts.

Make sure you aren't pressing and stressing your shoulder joint more than 3 days per week, otherwise you could end up with an overuse injury mighty quick.

Because most people have shoulder dysfunction from bad posture, doing too much lifting can result in rotator cuff problems.
So be careful. Make sure you do plenty of rowing exercises to strengthen your back and posterior deltoids (back of your shoulders).

And if you have any concerns about your shoulder joint, please see a doctor or physiotherapist ASAP.

Get fixed now before a small problem becomes a big problem.

More info on injuries coming soon,

Craig Ballantyne, CSCS, MS

PS - And here's this week's most popular kick-butt mindset tip...

"In essence, if we want to direct our lives, we must take control of our consistent actions. It's not what we do once in a while that shapes our lives, but what we do consistently."
Tony Robbins

New Gym Workout

I just got back from a workout in a new gym.

The gym has a ton of cool equipment, including 3 power racks, a safety squat bar, rings for chinups, a football-bench press bar (this has a lot of different grips and is made by

It also has a glute-ham raise, a reverse hyper, and a platform for Olympic Lifting. Pretty sweet. And it's all less than a 15 minute walk from my new place.

It's going to be tough NOT going there twice a day, every day! It's like an amusement park to me.

Today's workout:

1) Depth Jumps

2) Front Squats

3A) Glute Ham Raise
3B) Cable Abs

4) DB Reverse Lunge

Also did a 90 minute dog walk at 6am out to the beaches and went in the water and then we turned around. Cold and wet...

Finally, today's kickbutt mindset quote:

"In essence, if we want to direct our lives, we must take control of our consistent actions. It's not what we do once in a while that shapes our lives, but what we do consistently."
Tony Robbins

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Don't forget what I said last week...

""To get something you've never had, you have to do something you've never done"

You MUST step outside of your comfort zone to get results in EVERY aspect of your life.

That's just one of the reasons I moved to the east side of was safe and easy living in my brand new apartment on the west side, but I always wanted to know what it would be like living closer to the beach and the "grittiness" of east Toronto.

And even though I've only been here one day, I'm already loving it.

So keep pushing. That's how you reach your peak potential.

Tuesday, May 11, 2010

3 meals and snacks for today

Well my big move from the west side of Toronto to the east side went really smooth.

We had everything loaded up by 10:30, off the truck by 12:30, and practically had the new place set up by 3:30. Record time.

And by some miracle, the cable and internet were still working from the previous I was able to get right back to working on some new TT projects.

Also, thanks to my simple nutrition system, I was able to stick to my eating program easily. In the morning, I started with a blender drink of:

2 bananas, 1/2 cup raspberries, 1/2 cup blueberries, 1 tablespoon almond butter, 1 cup spinach (you can't taste it, trust me), 2 tbspn hemp seeds, and almond milk. I also had an apple.

After that I went a long time without a big meal, just snacking on almonds and bananas while I finished the move and setup. But once I was done I made a big boy salad:

1 can black beans, 2 cups spinach, broccoli, red pepper, 1/2 avocado, red onion, and my weird salad dressing - salsa.

After Bally got home from dog camp he and I went for a big walk around the neighborhood...plenty of new smells for we didn't get far even though we were out for an hour.

Finally, for dinner I made a big batch of quinoa and mixed it up with more vegetables and avocado. So simple, yet really, really good. And I finished off the night watching some hockey while eating sunflower seeds, a banana, and some natural peanut butter.

To be honest, I need to eat MORE food than I did today, but the move put me off schedule a little bit. I promise I'll make up for it on Wednesday and Thursday - and this weekend.

However, most people trying to lose fat would have a tough time eating all that real food, and so that's why you don't have to obsess over calories when you're not eating junk from a bag or a box.

Now listen, not everyone has to go vegetarian or vegan...I even ate a burger for Mother's Day dinner because my mom wanted to have a BBQ.

But I do know that EVERYONE - even you - will benefit from eating more fruits and vegetables and less processed, factory farmed meat.

You'll lose fat faster, you'll be healthier, and you'll even have more energy. Plus, it's research proven that you'll protect yourself from the "Big C" if you eat more F&V and less junk meat.

I just want to see you happier, healthier, leaner, and lighter.

And if you're interested in learning more about vegetarian eating, I'm celebrating my 35th birthday month by getting Kardena Pauza to give her Easy Veggie Meal Plans away for only 35 bucks. That's over 35% off the normal price, and we even threw in a new bonus this week.

Click here to find out more about vegetarian eating for fat loss:


Now that I'm all moved in, I'm ready to get back in the gym on Wednesday for Front Squats, Reverse Lunges, and more.

Have a great workout today,

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

PS - Remember...

...One bad meal, one bad night, one bad day - even one bad week - doesn't ruin everything you've worked so hard never give up. And don't let anyone deter you or get in your way of doing the things that will get you closer to your goals.

Stay strong!

Monday, May 10, 2010

Tony Robbins 2.0

Tony Robbins' week continues with...

"I've come to believe that all my past failure and frustration were actually laying the foundation for the understandings that have created the new level of living I now enjoy."
Tony Robbins

And today's workout for me was:

1A) Bench - worked up to 275x1
1B) Seated Row

2A) Chinups
2B) DB Incline

3A) External Rotations
3B) More rowing

4A) Triceps
4B) Back Extensions

Good workout...only 45 minutes.

I'm moving tomorrow so taking care of loose ends for the rest of the day.

And to finish, here are more kick-butt mindset tips, this time from Dave Kekich and then from me...

Kekich Credo #68 says..."There are an infinite number of new opportunities. Actively seek them out, and position yourself to recognize and take advantage of them."

CB says, for fat loss...
• If your program is not working, find a new one.
• If the people you hang around with are negative, find new workout friends.
• If the people you go to eat with sabotage your diet, find new lunch buddies.
• There is no shortage of folks out there who are happy to help you reach your goal.
• Do NOT stay in your comfort zone. It's more dangerous to do that than it is to seek out new solutions to your problem.
• There are a lot of people with the same goals as you. Find them! Get help! Scrape up money for a good professional trainer…even if you just go once/month.
Stay strong,


PS - You can get...

...all 100 kekich credo's for free here:


Sunday, May 09, 2010

Tony Robbins' Week

I've declared this to be "Tony Robbins week", so feel free to share your favorite Tony quote or story below.

Here's the first Tony quote I want to share with you:

"How am I going to live today in order to create the tomorrow I'm committed to?"

Back with a workout update tomorrow,


Saturday, May 08, 2010

Deadlift & Pancakes

Today's workout was Jumps, Deadlifts, Good Mornings, Shrugs, Pistols. Last week of this 4-week program. Decent.

Followed by some chocolate milk and a big stack of whole-wheat pancakes with butter and syrup. Now I'll have to take the dog for a walk so I don't fall asleep after all that food.

Today's resource

4 types of ab exercises


And finally, today's kickbutt mindset tip:

Be careful. Your mind can play tricks on you and sets artificially lower limits on your potential. I'm not saying you can do the impossible, but you can do more than you think.

Stay strong,


Friday, May 07, 2010

Bodyweight 5x5 MMA Style Conditioning

Just put someone through the "Champioinship Bodyweight Cardio Workout" - 5 rounds, 5 minutes of bodyweight exercises...haha! Is good! That'll be Workout B from the upcoming TT Bodyweight Cardio 3 program.

It's like a Championship MMA battle...5 rounds. 5 minutes. Tough!

Today's Resource

My personal story of overcoming obstacles...

=> How to ovecome obstacles & never give up

And today's kick-butt mindset tip:

Write down every obstacle in the way of you reaching your write down two solutions for each obstacle. Now
you've planned ahead and you'll be more consisted and better prepared to deal with stressful situations.

Have a great Mother's Day weekend,


PS - New podcast up...

Featuring the TT Transformation program 

=> 7 Day Transformation Guide

Thursday, May 06, 2010

Facebook Changes

For all of my friends over on Facebook, I'm making a big change.

I'm going to delete my personal profile page because it is maxed out at 5000 friends. Facebook puts a limit on the number of friends you can have...not sure why.

However, I'm going to start a Craig Ballantyne Fanpage (and yes, I know that sounds pretentious, but I don't mean to be!). On the CB Fanpage, I'll continue posting daily quotes, inspiration, blender drinks, and everything that will help you reach your peak potential.

So that new page is here:


Just click the "Like" button at the top of the page and you'll get the daily inspirational quote. Hope that helps.

For me, I just had a great workout:

1A) Hang Clean (3x5)
1B) BB Incline (5x5)

2A) DB Row (3x15)
2B) 1-Arm DB Standing Shr Press (3x6)

3) Power Shrug

And for fun...

4A) BB Curl
4B) Triceps Pressdowns

Earlier today I had this blender drink...I call it "The Jon Hinds Special" after my friend, strength coach Jon Hinds. He eats 12 banans a day...and this one has 2, so I'm 1/6th of the way to Jon's level.

Ingredients: 2 bananas, raspberries, spinach, peanut butter, sunflower seeds, chia seeds, almond milk.

Resources for today:

1) Check out what TT readers listen to while they workout:

=> Workout music

2) Beginner bodyweight exercises

=> Beginner Circuit Workout

See you over on FB,


PS - Today's quote was from George Foreman

Check it out here:


5 things I would say to you

Imagine you and I were sitting in your local coffee shop...(or on the patio, with Bally the Dog at our feet - since he'd go crazy if I left him outside)...talking about your lack of motivation. What I'd do is give you my 5 most powerful & inspirational quotes to get you inspired to take action.

So even if you sat there in your favorite chair, and told me, between sips of your piping hot green tea, that you were really struggling, here is what I'd say to you (digging deep into my vault of favorite quotes)...

1) I'd start by reminding you,

"To get something you've never had, you have to do something you've never done"

According to the TT Survey, 48.1% of TT readers want to lose the last 10 pounds. Another 32.5% want to lose 10-25 pounds. And with Joel's program, he is going to show you how to do that BEFORE summer.

Yes, you'll surprising diet methods that you've never used before, but you'll also get the results you were never able to get before too.

2) Then I'd get quite serious and I'd say to you...

"Emotion leads to motion", and I'd follow that by quoting speaker Larry Winget who says, "You will not change until you first become uncomfortable with
where or who you are."

I'd let that sink in as you thought deep down for your powerful reason for wanting to change, and for wanting to reach your peak potential.  

And whether it's the fear of being embarrassed on the beach (again) this summer, or the desire to regain the sexual desire of your partner, or simply to boost your confidence & energy, we all have a powerful emotion within us that is driving us to take action with our health & fitness.

I encourage you to find the emotion that leads to your motion.

3) So I'd probably give you a few seconds to think about that, and savor your tea. And then I'd say, you know, a wonderful guy named Frank McKinney once wrote...

"To live an extraordinary life, you must resist an ordinary approach."

Because now I'm trying to open your eyes to what you can achieve if you are willing to step outside your comfort zone.

You know you won't be satisfied with your results if you stick to cardio and a politically correct diet from a magazine you read while doing that cardio.

Those are "ordinary" approaches. And you've know what ordinary results are, right? Just look around at all the folks using those programs and the cardio machines. That's not what you want. You deserve better, and yes, that means going out of your comfort zone.

4) Then as we started to wrap up, I'd say...

"Don't be one of those people who waits for the 'time to be right' (i.e. until it's too late) to take action on your goals. If there's something you really want to do - if there is a dream body you want to achieve - then find a way to do it now!"

And there is no better time than close to summer...and with the most complete plan is the time!

Then finally, before we got up to go, I'd give you one last gentle reminder to think about...and yes, you might call me "cheesy" for saying this, but deep down you'd know I'm right when I say:

"TODAY is the first day of the rest of your life. So don't dwell on past mistakes, that will get you nowhere. Instead, focus on what you can and WILL do today, tomorrow, and the rest of your life, and all of the great things that will happen because of your actions."

Taking ACTION will work for you, and it has to, because the year 2010 is already over 33% gone. Crazy, huh?

Can you believe it's gone by so fast? Summer is here...and are you going to be happy with your summer beach body?

It's time to review your goals, be honest with your progress, adjust, and replot your course. If you want things to change, you have to take action and change them. There's no better day to start than today.

I can't wait to hear about your results.

More inspiration to come,

Craig Ballantyne, CSCS, MS

PS - One more before I go...and this is one of my favorites from the legend, George Foreman:

"You can do more; you're better than that. You can dare to dream even bigger...aim higher, do more, be more, earn more, and go further. If nobody else believes you can do it, I believe you can do it, I believe you can. But whatever you do, commit with all your heart & don't stop until you get where you want to go."

And I'm right there with George. I believe in you so much. I know it's tough to get that feeling through to you just by writing a blog post (it would be a lot easier if we were sitting around having a green tea), but I've seen so many people succeed - so many people just like you - that I know YOU can do it too!

Wednesday, May 05, 2010

April 2010 TT Success Stories of the Month

Two fast-starters this month! Amazing results in just 21-22 days. Check these out...

"I started TT on the 4th of this month (April 2010) and have lost 12 pounds in 22 days (from 249lbs to 237lbs.)! One of the best things, second only to the fat loss, is that I'm spending less time working out than I ever have in my life. And, while I've lost fat, I haven't lost an ounce of muscle!

The methods used in the TT program have worked better than any "traditional" methods I've used. I also enjoy the wealth of information on the TT member's

I have been exposed to some great nutritional information that has changed my views on overall nutrition and, I believe, has added to the results I've been getting from TT alone. Thanks Craig. You've set me up for a life full of great exercise, nutrition, and more free time!"
Jerylme R.

That wins a 1-year platinum TT membership!


"Dear Craig, I am so happy that I found your site with all the great Turbulence training exercises!!!

My Daughter is getting married in the Caribbean is 7 weeks now.  I have been struggling to lose my last twenty pounds of weight loss to get bikini ready for the trip and being around all these friends and family for the wedding.  

I started your program of  fat loss foods and exercising with the Intermediate turbulence training workout and already I have lost 14 pounds in three weeks time!!!

Everyone at work has been asking what I am doing because I look so great, so I have shared your website with them and three of my employees have also
started your program. The great thing about it is that I also feel so much more energized and I am not hungry, I am very satisfied and definitely will keep this up as my new way of life.  

I also have the goal that in 4 months I turn 50 and I want to look better than the day I got married when I was 19!! Keep the workouts coming! Thanks for making it a cinch."
Lisa R

Another TT Platinum Membership winner.


If you have your own personal success story, please send them to:

Support at

Looking forward to hearing from you!

Craig Ballantyne, CSCS, MS

Jumps, Squats, Facebook Tip

I'm getting kind of tired of people posting on Facebook that they don't have time to workout, so I posted on FB:

"If you don't have time to workout but you're reading this, then stop using Facebook and go workout! If you're at work and reading this, stop using Facebook and go work so you can leave on time and fit in a workout."

Then I went to workout...and my workout was pretty good

1) Depth Jumps
2) Front Squats
3A) DB Reverse Lunges
Back Extensions
Cable Abs
3D) 1-leg Stability Ball Leg Curls

Chocolate crazyness blender drink:
2 bananas, raspberries, blueberries, spinach, peanut butter, cacao nibs, walnuts, chocolate vega, almond milk.

I didn't love this experimental drink...I'm also not a fan of Vega powder. However, cacao nibs will get you pretty zinged up and alert.


#1 John Romaniello VERSUS Craig Ballantyne interview

=> John Romaniello Final Phase Fat Loss

Free abs exercise video & 3 ab circuits

=> Free Abs Video

Now get to work - or to workout,


PS - A little blast from the past...

"Never give in. Never give in. Never, never, never, never--in nothing, great or small, large or petty--never give in, except to convictions of honor and good sense. Never yield to force. Never yield to the apparently overwhelming might of the enemy. - Churchill

Monday, May 03, 2010

Monday = Bench

Yeah, I did bench press on a Monday...I'm a meathead. But I did train deadlifts yesterday, so that evens it out...still a proud meathead though.

Today's workout for me:

Bench Press, Seated Row, DB Incline, Chinup, Cable External Rotations. 40 minutes in and out.

Today's Breakfast blender drink:

1 banana, raspberries, blueberries, spinach (all frozen), almond butter, cacao nibs, flax meal, sunflower seeds, almond milk. Had that with a toasted macadamia nut butter sandwich. The cacao nibs always give a little caffeine kick.

Now for today's kick-butt mindset tips...and we have help you kick off your Transformation:

1) "You don't have to be good to start, but you do have to start to be good." - Larry Winget

2) "The time for action is now. It's never too late to do something." - Carl Sandburg

3) There is nothing so wrong with you that you can't transform and succeed and make amazing changes in your life. "Woe is me" is out. "Yes is me" is in. - Me.

And yes, this week marks the beginning of the 8th Turbulence Training Transformation Contest. TAKE ACTION today.

Here are the rules =>

Time to be stronger than ever,


PS - Also used one of my favorite charity sites last night...

...and reloaned another $25

Check it out if you like to support small businesses around the world - you can even help businesses in North America if you want to keep your money close to home. Reward these action takers!

Sunday, May 02, 2010

Deadlifts, Bloody Deadlifts

Deadlifts on a Sunday morning is a good way to start the week. Fortunately, there was no blood.

My workout today was: Jumps, Deadlifts, Good Mornings, Pistols, Shrugs.

Funny to think that just 18 hours ago I was watching the Kentucky Derby while eating a veggie burrito in the dallas airport. Also had an apple and a banana. 

I  also think there is an 80% chance I'm going to go to the Kentucky Derby next year and visit my friends Pat and Holly Rigsby in Louisville. We'll see...

Now for something you can do today in just a few minutes:

Kekich Credo #56 says..."Identify exactly what is you want. This takes a lot of thought. Then don't let anything stand in your way of getting it."

For fat loss, you need to...
• Set your goals, write them down, set a plan to reach them, and review the goals and plan regularly.
• Create a vision board.
• Plan, shop, prepare every week.
• Get social support from other positive people.
• Accept that the journey will not be easy...that it will require you to plan and prepare...and now you've made success simple.

To your ultimate success,


PS - One more kick-butt mindset tip from a guy who is kinda smart...

"Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning."

Saturday, May 01, 2010

Travel Day

I woke up a little late, but still did some mobility and stretching day today and traveling back to Toronto tonight. Deadlifts tomorrow.

Resource of the day:

The 7-day fat loss call for the upcoming week...includes a run-down of the TT Gauntlet program

=> TT Gauntlet Workout & Videos

And today's kick-butt mindset tip...

"You either pay the price of discipline or the price of regret. Discipline weighs ounces…regret weighs tons!"
Jim Rohn

Stay strong,


PS - Need to do more pushups?

Here's a video for you:

=> How to do more pushups

I apologize for the shoddy sound...but their is a transcription of the video underneath it.