Wednesday, June 30, 2010

Workout With Sore Muscles?

One of the most common questions I get is, "Can I still workout if I have sore muscles?"

I answered  that question in depth in this article:

=> Should you workout if you have sore muscles?

In the end, it will be a judgement call. After all, there are varying degress of soreness.

For example, my legs are still too sore from Sunday's squat session to do deadlifts today. I would have ended up altering my form and messing up my lift, so I changed todays' workout to upper body because there was no soreness from Monday's workout.

1A) Overhead squat (3x5)
1B) Chinups (3 sets)

2A) 3-board bench press (3x5)
2B) bodyweight row (3x17)

3A) Ring dips (3 sets)
3B) Ball plank (3 sets)
3C) Ring Rear Delts (3 sets)

Lower body stretching.

Train smart and safe!

Now for today's kick-butt mindset tip:

Look at every new day as an opportunity to do better than yesterday. And a chance to learn something new that will make you better and get you more results. Don't look back with regret about mistakes that were made yesterday, there's nothing you can do about a workout you skipped or a bad meal decision. Just focus on what you can do today.

Stay tough,


Monday, June 28, 2010

Meathead Monday Workout

Monday = bench press


It certainly does for all meatheads, including me. Of course, my workout week started with squats yesterday.

My full workout was:

1A) Prone Stickups
1B) Bench Press (245lbsx3x3)

2A) db incline
2B) db row

3A) db triceps
3B) seated row

Followed by blender drink (strawberries, banana, almond milk, peanut butter, spinach), and a toasted peanut butter sandwich. Now a dog walk and then I'll come back and eat again.

Also just added this new TT Meatheads V program to the TT library...according to users, this is the BEST TT Meatheads program ever. And goofiest cover.

=> Click here to get TT for Meatheads 5

And now for today's kick-butt mindset tip:

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

So what are YOU going to do this week to accomplish your goals and dreams?

I am going to sacrifice half of my Canada July 1st holiday in order to get a new program done for TT Members. It is a small sacrifice I have to make for their needs and for my success.

What about you?

Get strong,

Craig Ballantyne, CSCS, MS

Sunday, June 27, 2010

Vince Del Monte Wedding Lessons

2 important lessons from Vince Del Monte's wedding:

1) One of the biggest factors for success in life is in the inner belief in yourself and the determination that you will succeed no matter what. Giving up is not even an option.

2) You will be a better person and have more success in life if you make an effort to build strong relationships with others who always challenge you to reach your peak potential. Wonderful wedding!

More details about the wedding celebration - including more life and transformation lessons - to come later this week after I let things sink in. Vince and his beautiful wife Flavia are surrounded by incredible families. Very strong relationships. Powerful stuff!

My night ended around 1:30. Out of habit, I woke up at 6am, and got my butt on the road to Hamilton, Ontario, to watch the England-Germany game with one of my boys. And boy oh boy, they will be talking about this one for years...

Coulda-beens, shoulda-beens. Was it karma for 1966?  

I'm fascinated by the game of football and the drama it brings.

After the match, I drove back to Stratford for a big dog walk, and then went to the gym for a bigger workout. But before that, I have a damaging admission to make.

Once every couple of months I'll make a questionable decision to drink a can of Monster Energy (the blue flavor). And I did that before my workout....and I had a really good workout.

1) Regular Squats (3x5)

2) Front squats (3x8)

3A) Back extensions
3B) Reverse lunges
3C) Planks

I don't know if it was the day of rest or the Monster drink, but I added an extra 40 seconds on to my regular plank time. And I could have gone longer if someone put a gun to my head. Interesting...

That's it for today...until tomorrow, here's a cool little test you might want to try this week:

=> 3-Minute Pushup Test

Stay strong and get around the right people,


Friday, June 25, 2010

Blast Straps, TRX, & Power Wheel

I have two days off coming up, since I'm going to Vince Del Monte's wedding in Niagara Falls. All the cool fitness kids will be there, including Joel Marion, John Romaniello, Isabel De Los Rios, Adam Steer, and lil' ol me.

So today I did the "Football Field 444" turned out 10x's funner (yes, "funner") that I had hoped. Probably the best outdoor challenge workout I've written. It willl be available in july. now its time to celebrate "the summer of fruit" with more fruit. strawberries, pineapple, and blueberries.

Today's kick-butt mindset question & tip:

"What do you want in life and what are you doing NOT to get it? Are you your own worst enemy? "
Nido Qubein

So spend some time today or this weekend and make a list of your actions that are getting in your way of success. Identify them and come up with a plan to stop those actions and implement the right action that will get you what you want AND deserve in life.

Time to shine up the dancing shoes for Saturday night,


Thursday, June 24, 2010

Protein Bar Recipe

Great workout today:

1A) Overhead Squat
1B) Chinups

2A) Medium Grip Board Press
Bodyweight Row

3A) Dips on Rings
3B) Plank on Ball
3C) Rear Delt Raises with Rings

Also got talking about protein bar recipes on and someone sent in this:

Homemade protein bar recipe courtesy of Brendan Brazier's website:

From Brendan Brazier's site. I make these often and they rock.

Chocolate bluberry energy bars

1 cup dates. 360cal... See More
1/4 cup blueberries. 15cal
1/4 cup hemp protein
1/4 cup flax meal. 160cal
1/4 cup cocoa powder. 60cal
1tspn lemon juice
1tspn lemon zest
1/4 cup walnuts 200
1/4 cup unhulled sesame seeds. 150cal
1/4 cup almonds. 100ca

Throw everything in food processor and grind up for about 10-15 sec.

Add additional 1/4 cup whole blueberries to a cookie sheet and dump the mixture on top of the blueberries.

Form the mixture into biscotti like bars and let stand for 1-2 hours. Wrap individually and freeze.

Workout Resource of the Day:

Free quick 10-minute workouts for you

=> Free 10-Minute Workout

Now it's time to get out of Toronto for the weekend,


PS - Was talking about the keys to success and came up with these:

Planning. Organization. Action. Belief. Support.

---- Am I missing any other components of success?  

Wednesday, June 23, 2010

1st Deadlift Workout

First deadlift workout of the new program, but first a funny story from last night.

Went for a bike ride to watch the sun set over Riverside Park around 8:30pm. Left half of a loaf of bread on kitchen table. Came back, it was gone. Bally the Dog was also acting "a little too excited" to see me and Dog also had unusually full belly for this time of night. So...anyone know where my bread went? I still can't find it.

Today's workout:

1A) Jumps
1B) Deadlifts

2A) Glute-ham raise
2B) 1-leg squat

3A) Shrugs
3B) Side plank

Today's resource:

More workout & nutrition advice from the mad scientist, Nick Nilsson

=> Nick "The Mad Scientist" Nilsson's Workout & Nutrition Advice

"Why you want to accomplish something is more important than how you are going to accomplish something. There are as many ways to do something as there are people who have done it. Focus on the WHY. With a strong enough why, you can endure any how."
Larry Winget (from his great daily reading book, "No Time for Tact")

Stay focused,


Tuesday, June 22, 2010

Interval Training Contest Winners

Recovery day for me today...I'll do some stretching and I have an easy TT exercise photoshoot this afternoon, but no hard training.

Every Monday on the Turbulence Training Fanpage we have a contest. Yesterday we asked readers, "What is your interval training success story?" and here are the 3 winning replies. (Each winner received a 3-month free TT Membership.)

1) From Charles Hiller Jr
"Interval training, has opened my mind up to a better way of getting in shape and loosing weight. I am spending much less time in the gym, and obtaining results that I never thought possible. over 30 pounds in 6 weeks with the TT principles. I have more energy, feel better, and no longer suffer bouts of depression. TT and intervals gave me back my life..."

2) From Annette Hall
"As an aerobics teacher since the age of 16, it has been extremely hard for me to accept that Intervals are the most effective fat burning method of training. However, I realised after reading on the TT site that if aerobics were effective I should have been as thin as a stick and I wasn't! Since switching to intervals and TT workouts I have not only lost over 2 stone, I am fitter than I have ever been and am wondering why people bother with aerobics for fat loss!"

3) From Joanna Taunton
"I went to classes at the gym for years and years and after my second baby really struggled to get the weight off the classes gave me no succes and I looked at the ladies who i had seen doing the same classes for years hadnt changed either so i started researching and found out about HIIT and thought it sounded great as it was proved effective and I could workout in nearly quarter of the time and it worked I very quickly lost 6 dress sizes and am now have a better body than before my kids I have gone on and helped some friends get the same results and am now finishing study to become a PT so i can show all the other mums how simple it can be to get a great body with HIIT clean eating and resistance training."

Congrats to our winners!

I hope you are using fat loss interval training to get results.

Today's resource:

Unique exercise ideas for building muscle (Nick Nillson interview)

=> Muscle building exercises

And finally, today's kick-butt mindset tip:

"Always be asking, "Is this moving me towards my goals?". If its not, why are you doing it?"

To your success,

Craig Ballantyne, CSCS, MS
Click here for your free guide to interval training  

Monday, June 21, 2010

Meathead Monday

My meathead workout today:

Lower body stretching

1A) Stickups
1B) Bench Press

2A) DB Row
2B) Incline Bench Press

3A) BB Row
3B) DB Triceps Extension

I did 2 rowing exercises because pullups are still tough because of the small injury to my left latissimus from last week. One more trip to the chiro for "Active Release" should fix it. For tips on how to recover faster from muscle injuries, check out this article:

=> How to recover faster from injuries

And today's 2nd resource is a very intense workout (featuring a very intense beard)

=> Depletion Workout

Make sure you take a look at those resources, and all the resources I post.

Harness the power of "compound learning". The more you learn and apply now, the easier it will be to maintain your weight and body fat for the rest of your life.

Learn something new everyday,

Craig Ballantyne

Sunday, June 20, 2010

New Workout Program

Started a new workout program today...4 days per week (lower, upper, off, lower, upper, off, off)

1) 1-leg box jumps

2) box squats

3A) reverse lunges
3B) glute-ham raises
3C) planks

Followed that with a big dog walk down to St. Lawrence Market. Very nice day here in Toronto. Make sure you do something fun today.


Saturday, June 19, 2010

Toronto Weekend

This is the first weekend I've spent in Toronto since before I moved, so I'm trying to get all over the city.

Last night, I went to the jays game on a last minute decision with some friends. Sat in the upper, upper deck behind home plate. Surprisingly decent view. Paid 10 bucks to a scalper. Face value on the ticket is $1.23. Seriously!

Right now I'm recovering from 3 hours of dog walks (2x90minutes) over to Riverside park and the beaches...having new favorite blender drink:

"Banana Bread Blender Drink"

- Pecans, blueberries, 1.5 frozen bananas, peanut butter, spinach, almond milk, small amount of sweetened chocolate almond milk.

Speaking of's a video I made over a year interesting little nutrition challenge

=> Diet Depletion Challenge

Plus, here's this week's TT fat loss podcast...A 7-day fat burning call with new exercise ideas for the TT Buff Dudes-Hot Chicks program:

=> Making the best fat loss workout better?

And finally, today's kick-butt mindset tip:

"All talk is just that: talk. All the words written on these pages are just that: words. If you want things to get better, take action. Don't just talk about it. Don't just read and think about it. Do it."
Larry Winget

Stay strong and enjoy the day wherever you are,


Friday, June 18, 2010

Off Workout Week

No real workouts for me this week since Tuesday. Starting a new program on
the weekend or on Monday.

Wednesday evening I started reading Randy Pausch's, "The Last Lecture". It
was worth reading.

"We cannot change the cards we are dealt, just how we play the hand."
Randy Pausch, The Last Lecture

Have a great weekend,


Monday, June 14, 2010

Tanning Helps You Look Leaner?

On Sunday I wrote a big long 14-day fat loss guide and one of the tips I included was that you should get a tan to help you look leaner.
I tried to prove that by comparing these photos. The first one was taken in July of 2008, and I am much more tanned. The 2nd was taken this weekend (June 12, 2010) and I haven't got a lot of color.
The "tan" photo shows off the abs a little is not as dramatic as I had hoped, but still proves the point. I think?
The dog also seems to have gotten lazier in the past 2 years.
My tan won't be getting any better today as I sit inside and watch World Cup games (it is cloudy out anyways). Here's the workout I did:
1A) Deadlift
1B) Jumps
(Jumps were good but I pulled my teres major I think in my last rep of deadlifts...I should have known better...fortunately a little ART - Active Release Technique - from my chiropractor should have me fixed up.)
2A) Barbell split squats
2B) Ball plank
3A) Glute ham raise
3B) Power shrug
And here's today's simple yet powerful kick-butt mindset tip:
"To change ones life: Start immediately."
William James

So be better than yesterday. Take baby steps everyday. Do at least one thing better, one thing different. And get a tan?
Stay strong,


Sunday, June 13, 2010

Athletic Fat Loss

Just put a friend through my new "Football Field Workouts" (using blast straps, power wheel, kettlebells, and more).

Here are a couple of links that will give you more info on athletic fat loss

1) Ferruggia vs Ballantyne interview: Athletic fat loss and 3 days per week training vs four:

=> Jason Ferruggia Athletic Fat Loss Interview

This week's 7-day TT fat loss podcast

=> Jersey Shore Renegade Training & Nutrition

This weekend I've been reading "Delivering Happiness" by Tony Hsieh from @zappos...and so I finally called Zappos for the first time to order shoes. Unfortunately, i need to go to the special canadian site to order...however, the customer service was excellent. The book is great too...and I've quoted Tony on my blog about 4 factors of happiness (scroll down)

=> Bodyweight Exercises & Happiness



PS - Today's quote isn't really kick-butt...

...but hopefully it gets you to do something:

"The deepest hunger in all humans is the desire to be appreciated."
William James

So who can you appreciate today?

Saturday, June 12, 2010

Saturday Workout Experiment

I've ordered a bunch of new toys recently, and today I played around with the power wheel and straps (did a lot of rows, pushups, and ab stuff), and then I ran a mile to compare my outdoor time against my treadmill time (15-20% slower outdoors).

Some of the ideas I got while hanging out at The Renegade Gym last week. By the way, here's a complete Jersey Shore Workout rundown from my trip to Jay Ferruggia's gym:

=> Jersey Shore Workout & Nutrition

Check out my friend Kardena's story of how she placed 5th in a bikini contest while using only a vegan diet to get lean - she's the totally hot blonde babe in the photo!

=> Kardena Pauza Bikini Contest

And finally, your wife/husband/boyfriend/girlfriend told me to post this kick-butt mindset quote today:

"Nothing is so fatiguing as the eternal hanging of an uncompleted task."
William James, American Philosopher

Now for some World Cup Action. I'd like to see Les Bleus win, but that won't happen...I'd bet on Argentina. And you? Who do would you like to see and who do you expect to see as the winners? I'll be watching England-USA today.

Have fun this weekend,



Friday, June 11, 2010

Toronto Hill Sprints

Alright, so I ran some hill sprints at an awesome park in Toronto - Riverdale Park East. In photo 1, you see the park, the hill, and the city, in all its glory.
In photo 2, you see me at the bottom of the hill. In photo 3, me starting my sprints, and in photo 4, at the end of the 6 sprint workout. I'm going to tackle that hill at least once per week this summer.
While I was there, I also filmed an interval training video for TT members, featuring 7 sections:
1) Interval Training Warmups
2) The Truth About Beginner Interval Training
3) Everything You Need to Know About Interval Training Intensity
4) Hill Sprints
5) Shuttle Runs
6) The Best Duration for Interval Training
7) How to Combine Interval Training with Bodyweight Exercises
I hope that will be ready next Friday.

My legs were tired after training, but feel great today.
I did a short upper body workout this morning:
1) Bench Press - 5 sets of 1 rep at 90% max (I used 245 pounds)
2A) DB Incline Press - 3 sets of 6 with 70
2B) Seated Row - 3 sets of 10
Also did a long warmup and lower body stretching.
This afternoon I'm going to play with some equipment outside as I work on a bonus program called "The Football Field Workout" - coming in July.
Today's Resource:
TT2K10 is a great TT program if you are looking for something to use during your TT Transformation

And today's kick-butt mindset tip:

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in, forget them as soon as you can. Tomorrow is a new day, you shall begin it well and serenely.”

So if you fall off track, forget about it. Learn from your mistakes and move on to planning so that tomorrow will be better.
Stay strong,

Thursday, June 10, 2010

Interval Workout Video

I filmed an interval training workout video this afternoon...more about that in a sec...but first, a rundown of my day.

I got back home to Toronto after a nice flight with Porter Airlines. Read the book, "Peak" by Chip Conley. Great for biz owners. Immediately upon getting home I had this awesome blender drink:

1 frozen banana, frozen raspberries & blueberries, frozen spinach, almond milk, peanut butter, walnuts, and cacao nibs.

(Much better option than the sugary yogurt and muffin offered on the plane.)

Oh, and for anyone new to my blog, trust me, you can NOT taste the spinach!

And last night for dinner I went to the Stirling Hotel in Stirling, NJ, with Jen and Jay. We each had the black bean burgers...very good. I also had the Stirling Hotel salad of: greens, strawberries, walnuts, feta cheese, onions, and apple slices.

Today's training resources:

1) TT folks are loving this advanced workout:

=> TT Hardcore Workout

2) The under-rated AAA Abs workout

=> Advanced Abs Workout

And today's kick-butt mindset quotes:

1) If you need courage...

"Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage."

2) Great insight for dealing with people and dogs:

"You get what you reward."
Bob Nelson

Give the right rewards for the right actions,


PS - One more quote:

And my favorite quote of the day...

"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment."

Jersey Workout: Part 2

On Wednesday, Jay Ferruggia and I drove back from the Jersey Shore and trained at his gym along with his fiance, Jen. Here's the workout we did:

1) Medicine Ball Chest Passes

2) Squats

Jen squatted 145 for 3 reps. A personal best for her!

3) Rack Deadlifts

4A) Glute-Ham Raises
4B) Hanging Leg Raises

Some of the secrets to success with Jay's system are:

1) Do a full body warm-up including foam rolling & dynamic stretching before every workout

2) Never train to complete failure (unless you want to get weaker)

3) Start your workout with an explosive exercise like jumps or  medicine ball throws

There are few other secrets I'll explain in a future article.

In the meantime, I highly recommend getting Jay's "Triple Threat Workout System" that will help you develop head-turning muscle and fat burning conditioning at the same time.

Check out my interview with him here:


And be on the lookout for his vegetarian recipe cookbook coming soon.

Finally, here is today's kick-butt mindset quote of the day:

"Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage." - Emerson

Your friend and coach,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training & "Just Say NO to Cardio"

PS - Everyone needs a coach.

Even me. That's why I travel all the way from Toronto to Jersey just to train with Jay 2-3 times per year.

Wednesday, June 09, 2010

Renegade Gym & Jersey Trip: Part 1

Just got back from the Jersey Shore...more about that in a minute, but first, let's go back to Monday where I started the day by taking the train from NYC to Jersey. I met up with Jay Ferruggia, the guy I trust the most for training advice.

First stop, Tito's Burritos for a veggie burrito. Then we went for more food at a place called "Food". I have a roasted vegetable salad and Jay had a veggie burger. Now it was time to visit his gym: (I'm writing this from the front desk right now while a big squat workout is going on.)

Jay has high school athletes and meatheads training every night. It's the best place to train.

Our workout was a big bodyweight warm-up followed by box jumps. Jay has this really cool padded box system that you can add or remove height from...I jumped the entire stack - 48 inches. Jay added a few rubbers mats underneath and jumped 51 inches.

We followed that with Military Press, neutral grip chins, Power Wheel Alligator Pushups, T-bar rows, chain curls, and then I finished with a bunch of ab work (including planks and side planks - the basics). 

Great workout. After our workout, the high schoolers trained, then the meatheads. I'll be posting several key lessons I learned from Jay - including the #1 reason not to train to failure - in a follow up post. 

After the meatheads were done, we went home where Jay's fiance Jen had whipped up an amazing feast for us.

We started with raw vegetables and hummus, plus a plate of peppers and artichokes in olive oil, and then a couple of slices of flatbread pizza. That was followed by kale wraps filled with quinoa, cashew-red pepper sauce, salsa, and avocado. Amazing. And then we had dessert of coconut milk ice cream (cookie dough flavor) and raw almond butter cookies. I think Jen and Jay are going to have a cookbook out soon. They make great vegetarian meals.

On Tuesday, Jay and I drove down to the Jersey Shore (fist pump), where he showed me all the bars that he used to frequent back in the day. Then we threw the football around and even went in the freezing water for a bit. Good times.

Back to Toronto tomorrow,



Sunday, June 06, 2010

NYC Walking Tour

Walked over 200 blocks today in about 10 miles. From 58th to 14th and back, then had a nap, and then walked 58th to 120th, then over through
Columbia University to Riverside park, and back. Riverside park is interesting.

Had brunch at Serafina in NYC...had risotto with extra vegetables,also lots of bread and a profiterole. After brunch I saw the legendary Michael J. Fox doing a photo shoot - with a dog! - on 5th avenue.

"One's dignity may be assaulted, vandalized and cruelly mocked, but cannot be taken away unless it is surrendered."
Michael J. Fox

Hope he is doing well.

Tomorrow I'm off to Jersey to lift some heavy weights at the Renegade Gym with Jason Ferruggia, while yesterday I worked out at Equinox gym near
Columbus Circle...good gym...trained with former US army soldier...he taught me some new bodyweight exercises, and I showed him a couple.

So look for some cool new bodyweight workouts in August or September...maybe I'll call it, "TT Bodyweight Army" or "TT New York City" or "TT Body Armour"
(thanks to a Facebook suggestion for that).

The kick-butt mindset tip of the day is from John Wooden:

Failure is not fatal, but failure to change might be.
John Wooden

Stay strong,


PS - One more good quote for you...

"For every minute you are angry you lose sixty seconds of happiness." -

Saturday, June 05, 2010

Dinner & Workout in NYC

Started day with central park walk, then stretching, then trained a client in hotel breakfast, and then - seriously - a meeting in the hotel's "Champagne" room. I'm not making that up.

Here's the dinner menu from last night at Per Se. It was excellent. If you're a "foodie", you'll want to check it out...(fortunately I wasn't paying the bill). 

Hor's d'ouveres were:
- tiny, tiny BLT's
- cheese balls
- salmon "ice cream cones" with creme fraiche
- carrot soup shots

- pickled salami with cucumber

- hawaian root vegetables or something...i forget the exact name...tiny bit of vegetables with broccoli sauce...amazing.

1st course
- lobster risotto in a cheese sauce - Easily the best thing we had

2nd course
- rib eye with 1 stalk of asparagus and a mushroom slice. pretty good.


- A cake donut and frozen coffee

Dessert tray - tiny desserts

I might be forgetting something...if I remember I'll let you know.

The wine we had was Leviathan, from the folks who make Screaming Eagle (for those of you who are wine lovers).

Off for more NYC walking,


Friday, June 04, 2010

Amazon vs Craig

Browsing Amazon in Airports is dangerous...Amazon 6, Craig 0

I just ordered: The Last Lecture, Viral Loop, Strategic Acceleration, Tribal Leadership, Exceptional Service (Building a 5-Star Customer Service Organization), & No Opportunity Wasted. On my flight I will read "Peak" by Chip Conley.

At the airport heading off to NYC...and I'm wearing a suit. That's right people, a suit. Let that image burn in your brain for the rest of the day.

Also had a really good blender drink to start the day: blueberries, frozen banana, 2 tbspns peanut butter, chocolate almond milk, regular almond milk, spinach, and walnuts.

And today's kick-butt mindset tip was posted in this article on my Facebook Fanpage:

=> My Hidden Desire & Daily Fight

Stay strong,


Thursday, June 03, 2010

Deadlift & Cardio Questions

I'm going to do an early morning workout on Friday because I'm off to NYC for the weekend to a meeting, and going to some fancy-schmancy restaurant called "Per Se". Then on Monday I'll ship out to New Jersey and spend 3 days training with and learning from Jay Ferruggia at his Renegade Gym.

I'll keep you updated on my travels, meals, and training on my TT Facebook Fanpage here.

This is the workout I'll be doing on Friday AM.

1A) Full Squat (3x6)
1B) Max Jump (3x4)

2A) GHR (2x12)
2B) DB Deep Stepup (3x8)

3) Plank (2x90seconds)

I also do daily Q'n'A sessions on my fanpage, and answered 3 great reader questions yesterday:

Q: How does an alternating or snatch vs overhand grip affect deadlifts? I feel like my OH grip is limiting my performance.


You will lift more with alt grip, but it often causes low back pain. I use a hook grip (tuck thumbs under fingers) which hurts like heck but allows you to lift 90% of your alt grip weight without twisting your low back. Snatch grip = weak.

Q: How much cardio should i be doing to excelerate my fat loss. Just starting but can do 20 minutes on the elliptical? (Seriously, someone asked me this.) 


Hi! You need to just say NO to cardio. It's a waste of your time. Go to and watch my videos on interval training and go to my blog at and read all the articles about interval training. Thanks!

Q: How do I stop binge eating?!?!

Check out the free info on this site:

=> How to stop emotional eating

Have a great weekend,


Turbulence Training Monthly Workouts

Wow, just reviewed the most recent Turbulence Training Monthly workout list...some pretty cool programs in here:

Monthly Turbulence Training Workouts
- September 2005: 4-Week Fat Loss Plan
- October 2005: Original 4-Week Bodyweight Workout
- November 2005: Almost Not Legal 4-Week Mass-Gain Workout
- December 2005: Ultimate Holiday Fat Loss Workout
- January 2006: Fat Loss in a Busy Gym Workout
- February 2006: Fusion Fat Loss Workout
- March 2006: Turbulence Training for Athletes
- April 2006: Fusion Muscle Building Workout
- May 2006: How to Gain 15 lbs of Lean Mass
- June 2006: TT Hardcore Fat Loss Workout
- July 2006: Summertime Bodyweight Workout
- August 2006: TT for Women 4-week Workout
- September 2006: TT for Muscle
- October 2006: TT DB-BW Fusion Fat Loss
- November 2006: TT Female Strength
- December 2006: TT 10-Minute Fat Loss Workouts
- January 2007: January TT Fat Loss Workout
- February 2007: Unilateral TT Fat Loss Workout
- March 2007: 10-Minute TT Workouts
- April 2007: Build Muscle at Home with Dumbbells
- May 2007: TT "300" Workout Challenge
- June 2007: TT Synergy Fat Loss Workout
- July 2007: TT Advanced Bodyweight Workout
- August 2007: TT KB-DB-BW Fusion Workout
- September 2007: TT for Abs Workout
- October 2007: TT Bodyweight 500 Workout
- November 2007: TT Gain Muscle & Lose Fat Workout
- December 2007: TT 12 x 12-Minute Workout
- January 2008: TT 2K8 Fat Loss Workout
- February 2008: TT Circuit Training Workout
- March 2008: TT Bodyweight 100 Workout
- April 2008: TT for Lower Abs Workout
- May 2008: TT Big 5 Fat Loss Circuit
- June 2008: TT BW 30-Minute Circuit
- July 2008: TT DB-BW Fusion Workout
- August 2008: TT Hot Zone Workout
- September 2008: TT for Meatheads
- September 2008: TT Female Bodysculpting
- September 2008: TT 3-Minute Arms
- October 2008: TT Bodyweight Cardio Workout
- October 2008: TT 6-Minute Abs
- November 2008: TT Meatheads V.2.0
- November 2008: TT Bodyweight Cardio V.2.0
- December 2008: TT Medicine Ball Workouts
- January 2009: TT 2K9 Fat Loss Workouts
- February 2009: TT Buff Dudes - Hot Chicks
- March 2009: TT March Madness Circuits
- April 2009: TT AAA Abs
- May 2009: TT for Reformed Meathead Fat Loss
- June 2009: TT Depletion 2-Day Per Week Program
- July 2009: TT Reconstruction 5-Day Per Week Program
- August 2009: TT Meatheads IV: Get Lean and Jacked
- August 2009: TT Mini-Bodyweight Circuit Workout
- September 2009: TT European Vacation Bodyweight Workout
- October 2009: TT Fusion 2K9
- November 2009: TT Kettlebell Circuit
- December 2009: TT Express 15-Minute Workout
- January 2010: TT 2K10
- January 2010: TT Beginner Total Torso Training
- January 2010: TT Transformation 1.0
- February 2010: TT Adrenaline
- February 2010: TT 15-Minute Kettlebell Express Circuit
- March 2010: TT Big 6 Circuit Workout
- March 2010: TT Bootcamp Workouts (Personal Edition)
- April 2010: TT Addiction
- April 2010: TT Booty for Wife (& all the single ladies!)
- May 2010: TT Hard-core 2K10
- May 2010: TT Bodyweight Cardio 3
- June 2010: TT Bodyweight Bodybuilding 2.0


If you're not ready for the TT Platinum Membership, you can pick up individual workouts here:


You'll find all of those monthly workouts on that website.

Wednesday, June 02, 2010

Upper Body Circus Workout

After writing out today's workout, it looks like I've joined the circus...

Today's session:

1) KB Snatches

2A) Military Press
2B) DB Rows

3A) Ring Chins
3B) Ring Dips

4A) Ring Pushps
4B) Side Planks

Lower body stretching at the start, during the workout, and at the end.

Today's blender drink:
1 banana, strawberries, raspberries, kale, cinnamon, peanut butter, flax oil, almond milk.

Today's resource:
Summer's not forget this diet vs exercise lesson

=> Diet vs Exercise Video

And today's kick-butt mindset tip:

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
Dale Carnegie never, ever, ever give up on something that is important to you.

Stay strong,

Craig Ballantyne, CSCS, MS

Turbulence Training Success Story - May 2010

Time for the May 2010 Turbulence Training Success Story of the Month. This
month's winner of the 1-year Platinum TT Membership is Chris, from Nashville.

Here's his story... 

Craig,I just wanted to send a note to let you know that your Turbulence Training program has been a great blessing to me in the past 5 weeks. For a little background, as of last December, I was 5'8", 248 pounds, depressed, and struggling with diabetes, blood pressure, and cholesterol. I was almost ready to give up on life completely. I wound up in the hospital overnight due to stroke-level blood pressure. 

Once I got out, something awoke inside of me. I quit my pack and a half a day cigarette habit, stopped eating garbage food, and began exercising. Within a month I had already lost 25 pounds. Then, I discovered Turbulence Training on the internet. I thought this may be the program to take me to the next level and I was totally right. 

I embarked on the 4-week beginner workout and shed another 10 pounds. I'm now in week one of the intermediate workout and, while it's a challenge, I know it's going to keep my progress moving forward. I haven't felt this good since high school and my wife and kids are thankful that it looks like I will be sticking around a little longer.

You don't know this but you have played a role in saving my life and I owe you big time. Thanks for spreading your fantastic workout with all of us and please keep up the good work. I am forever changed.
Chris C.,
Nashville, TN


Congratulations Chris, stay strong and get healthy!

And if you have a TT Success Story, please send it to:

Support (AT)

Thank you!

Craig Ballantyne, CSCS, MS

Tuesday, June 01, 2010

Bikini Transformation Tips

Well, I spent the weekend at the Hard Rock Hotel in San Diego doing some social science research (that's what I call standing around the pool party and talking to girls)...

...and I stumbled across 1 surprising characteristic that you must have if you want to look your best in a bikini or swimsuit - in fact, this one little secret will help you look even more attractive than a magazine model. Trust me. I'll share that tip below.

But first, I want you to go to this website:

=> Bikini Transformation Tips  

That's where you'll get Holly Rigsby's complete guide to getting your bikini body, including the top 10 tips you must follow to get your bikini body for summer.

It is the best free content anyone in the fitness industry has ever given out.

You'll discover...

- How Holly kicked the caffeine habit & you can too
- How she lost 2 inches of Christmas holiday fat from her waist
- The easy way to get 10 servings of fruits & vegetables every day
- The 3 big changes she made to her eating to lose fat
- How she improved the quality of her workouts & you can too
- And achieved one of the most important "goals" of her life (on the 1st try!)

So grab that here:

=> Holly's Free Transformation Kit for You

Now for my #1 tip on looking good in a bikini (and how to get the attention of guys - if that's what you want).

The key is...

...are you ready?

It's just one word:


My friend and I stood out at the pool on Saturday afternoon for about 2 hours and we talked to dozens of guys and girls about who they thought was the most attractive girl around the pool.

And you know what? The answer was NOT the "Playboy" girls who were there hosting the party. Instead, most guys and girls said the girls who were out having fun and looking and acting confident were the most attractive girls at the party.

So it's not just about being "skinny".

It's actually about looking and feeling confident and being fun. Of course, it helps when you can boost your confidence about your body with expert tips like the ones Holly is giving you.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - When you get Holly's 10 tips...'ll also get invited to her LIVE Summer Transformation Kick Off Teleseminar on Thursday, June 3rd where she'll share 12 more fat burning tips to get your body ready for summer in just 21 days.

Deadlifts, bikinis, and intervals

I spent all day yesterday on airplanes and in airports on my way home from San Diego. Great trip though. San Diego is a beautiful town and might have been the friendliest city I've ever visited. Great people!

Back to the gym today with this workout:

1A) Deadlifts
1B) Depth Jumps

2A) Barbell Split Squats
2B) Glute Ham Raise

3A) Power Shrug
3B) Stability Ball Plank

And some great resources for you today:

1) Ladies - a complete guide to getting your bikini body, including the top 10 tips you must follow (awesome content)

=> Holly Rigsby's Bikini Transformation Tips

2) Tom Venuto on the intervals vs cardio debate:

=> Interval Training & Cardio for Fat Loss

Plus, the kick-butt mindset tip of the day:

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have."
Dale Carnegie

Stay strong,