Thursday, March 31, 2011

Founder's Club Closes Friday at Midnight

It's been a stressful last 36 hours...on Wednesday at about 6pm I received a message from a friend's wife who told me that he had been in a freak accident... I spent yesterday on a plane flying to spend yesterday afternoon in the hospital with him (fortunately everything is going to be okay).

In addition, and I have to be honest with you, I'm going to come up a bit short of my goal of recruiting 50 trainers to join my 1 Million Transformation Mission this week.

It was my goal to have 50 new trainers join the TT Founder's Club this week, but if that doesn't happen, I'm not stopping.

In fact, it just means more personal attention for those trainers who have taken action and believe in my Mission.

And so I've decided the TT Founder's Club is still going to close Friday at midnight so that I can get to work rewarding the fast action taking trainers with personal attention.

That means your last chance to join the TT Founder's Club and receive all of the extra benefits (including free admission to the TT Certification Summit this Fall) is here:

=> Turbulence Training Certification Founder's Club

The price will also INCREASE by $200 when we re-open the TT Certification later this summer

Now I know some potential TT Trainers had questions about the TT Certification, so here they are with my answers:

Q - "Hi Craig, I run a boot camp and am considering your TT certification. We do mostly body weight and some equipment other than that necessary? Space is an issue. Thanks." - Kristina


Hi Kristina, thanks for your question and interest. There will be no problem. The certification shows you how to get better results for your clients no matter what - and shows you how to get more clients too.

Q - "Hi Craig, any plans to extend this certification within Asia?" - Francisco


Francisco, there is no geographical limitation. Everything is done by online video, so you can get started immediately, no matter where you are in the world.

Q - "How does the cert work are there exams/tests etc after watching the DVDs?" - Lisa


Yes Lisa, there is a 3-part exam. The first part is multiple choice, the second is 5 essay questions, and the 3rd part is an 8-week fat loss program design choosing from one of three case studies. I will mark all of these personally. Looking forward to yours.

Q - "So, what is the time line on this? How long will it take to learn the program, prepare for, and take the exam? Is there a deadline for the first 50? Can I do this on a part-time basis? Is there still room?" - Shelley


Hi Shelley, there is still room, but the Founder's Club will shut down tonight, whether we hit 50 trainers or not. There is about 15 hours worth of video to watch. You can do this on your own schedule and then submit the exam and program design that must be completed.

Q - "Is there a payment plan?" - Christian


Yes, great question Christian. We've added a payment plan to the site here:

=> Turbulence Training Certification Website

Alright, that's it for now, I think. Really excited to work with you on this.

If you still have any remaining questions, just email us at

Looking forward to seeing you in the Club,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Certification

PS - Only Founder's Club members receive free admission to the TT Certification Summit this Fall.

If you hesitate and wait to join later this summer or whenever I re-open the TT Certification, the price of admission to the TT Certification Summit will be $497. So join the Founder's Club today and get immediate access to the Certification and free admission to the Summit:

=> TT Certification Founder's Club

The Founder's Club closes at midnight on Friday, April 1st.

(And no, this is NOT an April Fools joke. It's the real thing, and the $200 off deal ends at midnight Friday.)

Wednesday, March 30, 2011

Intense Ladder Workout

So this week I was putting a few of my "lab rats" through some new routines while designing the new bonus program, "The TT SuperChargerz Workout". (That's a free bonus for folks who ordered John Romaniello's program the other week, and it will be done this weekend.) One of the workouts "hit the spot", so to speak. My client loved it. Here's how it went down. It was a "Ladder Workout"...and no, it doesn't involve climbing any ladders. With ladder workouts, you simply choose 1, 2, or 3 exercises, and then do: 10 reps per exercise 9 reps per exericse and so on. Of course, you can also start with 1 rep, then 2, and work your way up to the top. What I had my client do the other day was use these moves: - Barbell squats (Using 33% of his maximum squat weight...for him, it was 100 pounds, because he can squat at least 300 pounds) - Decline Pushups - Inverted Rows (A TRX row would have been a beauty to do) And do an Ascending-Descending Ladder, like this (with as little rest as possible between sets): Set 1: 1 rep of squats, pushups, rows Set 2: 2 reps of squats, pushups, rows All the way up to 10, and then all the way back down. It doesn't take very long, but gives you 110 reps per exercise. POW! Right in the ol' belly fat. Some sweet belly fat burning action right there. Now most ladders use kettlebell swings, but I subbed in the 33% Intensity Squat as an experiment, and it worked perfectly. It causes fatigue but NO muscle soreness the next day. The perfect total body fat burning stimulus right there. Okay, that's it for today, I have to finish the "TT SuperChargerz Workout". To learn more about interval training, bodyweight circuits, and how to lose fat with this combination, grab the Complete At-Home Fat Burning System here. Burn fat at home fast, Craig Ballantyne, CSCS, MS PS - Want to hear the "real deal" from a TT Trainer? Over 110 TT readers commented on my new site, and wanted to hear more about the TT Certification. So check this video created by the 1st-ever TT Trainer, Chris Lopez, as he explains what he thinks about the TT Certification and how it changed the world for him, his wife, and his FIVE(!) kids: => The Inside Scoop from the 1st TT Trainer
PPS - I'm off this weekend... learn from more trainers at a secret location. More details on what I discover next week.

TT Trainer and Father of 5

Back in 2009 I worked with Chris Lopez on the original Turbulence Training Certification, and in fact, Chris was the first trainer I ever certified. Here's what Chris, a busy father of 5 (I know, how can a guy who looks so young have FIVE kids?), had to say about his experiences with the TT Certification: => First Certified TT Trainer Speaks Out It's impressive how, like you, Chris simply wanted to re-design his life so he could work with more clients but at the same time have more time for his kids. And with the TT Certification and client attraction tools, he was able to do that. Find out how Chris' life changed here: => TT Trainer Changes His Life I can't thank Chris enough for committing to be part of the TT Million Transformation Mission. And I can't wait for you to join us too, Craig Ballantyne, CSCS, MS Creator, Turbulence Training Certification

TT Certification is Now Open

Finally, the Turbulence Training Certification is done. I finished putting together the exam last night. It consists of 75 multiple choice plus 5 essay questions plus you have to create an 8-week fat loss program for 1 of 3 case studies to be reviewed by me. Looking forward to future TT Trainer's programs.

Join me in the 1 Million Misssion for the Turblence Training Certification here:

=> Join the Turbulence Training Certification

Oh, and if this is the first you've heard about it, check out the TT Cert Mission here:

=> The TT Certification Mission

Today's workout:

1A) Deadlift
1B) Overhead Squat

2A) Good Mornings
2B) Shrugs

Big dog walk planned for the afternoon. And I'll spend the rest of the day welcoming all the new TT Trainers into the Founder's Club.

Today's Kickbutt Mindset Tip:
"Act as if it were impossible to fail." - Dorothea Brande.

And todays Independence Tip:
Despite today's overwhelming obsession with more traffic-more traffic-more traffic, never forget that what really matters is getting in front of the right people, not just more people. Quality, not quantity, is what matters. Be everywhere to the people that matter.


Craig Ballantyne, CSCS, MS

Tuesday, March 29, 2011


This is the #1 end goal of Turbulence Training. To help more people transform. By getting them to make their own transformation, and then to get out there and help others. That's how we'll achieve our 1 Million Mission.

Here's a powerful story of big time transformation for Molly who went from Transformation to Trainer:

=> From Transformation to Trainer

No workout for me today, but I will be working on the TT SuperChargerz Workout...this is the April Workout of the Month.

Today's Kickbutt Mindset Tip
"The possibilities are numerous once we decide to act and not react." - George Bernard Shaw....and...."Stop thinking in terms of limitations and start thinking in terms of possibilities" - Terry Josephson

And today's Independence tip:
I'm about to take the biggest risk of my business career. I'm not exactly sure what's going to happen. But I've considered what the worst thing is that could happen, and I'm prepared for it. Plus, I have the right mindset: In the history of the universe, what does it matter if things don't go exactly as planned? So stop waiting to finish your big project. Just get started. Take action. Fail forward.


I just finished up the first Client Attraction interview for the April TT Certification newsletter...interviewed Bedros Keuilian....amazing content. TT Trainers will get this before the end of April. And TT Trainers get to become TT Trainers on Wednesday morning.

More info here => The Turbulence Training Certification

Till tomorrow,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Monday, March 28, 2011

Correct Training Order

In order to get maximum results, you need to make sure your workouts are done in the correct training order.

Here's today Training SWITCH: Do your exercises in the correct order => Most difficult/intense first. Don't fatigue yourself with small stuff before big.

I saw this training mistake in the gym today: A guy did hanging leg raises (gripping bar) BEFORE chin-ups, and then could barely do any chinups due to grip fatigue. Switch that up. Chinups first, before your grip fatigues.

My workout:

1A) Bench Press
1B) DB Chest Supported Row

2A) Lockouts
2B) Underhand Seated Row

3A) Triceps Pressdown
3B) Rear Delt Raise
3C) Standing Lat Pulldown

You can find the standing lat pulldown and more great info on saying BYEBYE to useless crunches (thanks to Alwyn Cosgrove and Lou Schuler for this one)

=> Unique Total Body Abs Exercises

Today's kickbutt mindset tip:

"Promise yourself you will talk health, happiness, and prosperity as often as possible. Promise to think only of the best, to work only for the best and to expect only the best in yourself and others. Promise to forget the mistakes of the past and press on to greater achievements in the future." - John Wooden

And today's Lifestyle & Work Independence tip:

You must be different. "To live an extraordinary life, you must resist an ordinary approach." – Frank McKinney......Identify something that is missing in the market place and bring a unique and remarkable solution to people's problems so that you and your business stand out from others.

Do it right,

Craig Ballantyne, CSCS, MS
Burn Fat At Home with Fast Workouts  

Burn Fat at Home

Even though it's brutally cold here in Toronto this week, it still feels like Spring, because the sun stays out until past 7pm each night.

(And it's almost hockey playoff time...which is 1000x's bigger here in Toronto than March Madness.)

So with Spring in the air, and work deadlines no-doubt filling your schedule this month, the last place you want to be is stuck in a commercial gym, or even stuck in your own home gym for too long.

You need short, burst workouts to help you stick to your fat burning schedule.

Fortunately, you can get an amazing workout in at home to get back in shape before summer (or if you're one of my "down under friends", to keep the fat off over winter).

And you can get great workouts even if you only have 15 minutes to exercise a few days per week.

That's the great news about short, burst workouts...a little bit of effort now has been proven by scientists to be just as effective - and even better - for fat loss and fitness results.

Here are just a few at-home workout ideas to get you started:

1. Use the first superset of your favorite Turbulence Training workout and do as many rounds as possible in 10 minutes. Why? Because the first superset always contains the most effective exercises.

2. "30 seconds on, 30 seconds off" doing kettlebell swings

3. Burpees

4. Kettlebell Exercises Paired With TRX Exercises (although this involves owning a LOT of equipment and having a lot of space)

5. TT Bodyweight Cardio Workouts (that don't require any equipment at all)

6. Intervals supersetted with ab exercises like planks or side planks (which are made harder by the high breathing rate)

7. Bodyweight Challenges - Like the Bodyweight Cardio 1000 (Challenge type workouts get you hooked on exercise and prevent you from skipping workouts)

8. DB-BW Fusion Workouts - Pair a dumbbell exercise and bodyweight exercise together in a superset and go back and forth as many times as possible in 10 minutes.

9. Hybrid Triset Workouts - 3 exercises performed in a tri-set, using one dumbbell exercise, one bodyweight exercise, and one kettlebell or stability ball exercise. Requires just a little equipment, but work great!

10. Adrenaline Circuits - Combining bodyweight exercises and short, burst adrenaline style interval training methods. (Adrenaline intervals are covered in the 31 Interval Workouts manual.)

To learn more about interval training, bodyweight circuits, and how to lose fat over the holidays with this combination, grab the Complete At-Home Fat Burning System here =>

Burn fat at home fast,

Craig Ballantyne, CSCS, MS

Sunday, March 27, 2011

Perfect Sunday Morning

Always a good time when there is heavy lifting on a perfect Sunday morning.

Started the day with a very cold dog walk followed by this workout:

1A) Squats
1B) Vertical Jumps

2A) Front Squats
2B) 1-leg Stability Ball Leg Curls

3A) Stability Ball Plank
3B) X-Body Mountain Climbers

Also, I have a friend using Jim Wendler's 5-3-1 program and it's working perfectly for him. If you want to get stronger, you need Jim's book - and I know a lot of TT readers already have it, but keep spreading the word.

Today`s Kick butt mindset tip:
"You are exactly what you believe and think about all day long. Constantly monitor your thoughts." - Kekich Credo #95....Believe in yourself. Get rid of the negative. Stay focused on your vision.

And today`s Interent Independence tip:

"Let me tell you something about YOU. YOU can do anything you want. YOU are in control. YOU can achieve as much success as you want to. YOU can and will pick yourself up when life knocks you down. I BELIEVE IN YOU. That's all I wanted to say." - Frank Kern

Craig Ballantyne, CSCS, MS
The Best Fat Burning Exercises

Saturday, March 26, 2011

Fat Loss Coaching Call

This week's 7-day fat loss coaching call covers research studies that explain the success traits of people who lose weight, how to reduce your calorie intake by "hiding" vegetables in meals, and reveals an athlete with a 90.6ml VO2 max (that's insane, like running a 9.5 100m).

You can download it here (or just read the summary)

=> Weight Loss Success Traits

But when you listen to it, mind the volume. At the gym this week, a woman's Ipod was louder than the music from the gym's stereo, so I looked up safe Ipod volume's a study:


I was surprised by how loud you can safely listen to an Ipod for long periods of time. But there was no way that woman`s Ipod was at a safe level. Also, here`s a neat little tip from Apple on setting a MAX volume for your ipod


I`ve had terrible hearing since I was a kid, so I take this stuff seriously, even though I`m sure doctors will invent some crazy bionic ears before I go deaf.

Today`s tips:

"Sometimes it's the sand in the oyster that creates the pearl. You need some irritation. You need some conflict." - Hugh Hefner. Take what is less than ideal in your life and use it as motivation to create a better world for yourself and reach greater accomplishments.

And today`s Internet Independence Tip:
Become ruthless with your time. Every moment stolen from you is a moment you are stealing from spending with your family. When you're working, work. No time wasted. Become a robotic action taker during work you can have more "dedicated no-work" time for family and friends and fun.

Craig Ballantyne, CSCS, MS
Turbulence Training Certification - Available Wednesday

Friday, March 25, 2011

Military Press Workout

My current 4-week program has 4 workouts per week, although this last workout s really short. It's Military press and a couple of assistance exercises and that's it. So perhaps I should call this a 3 and a half day program.

Today's workout:

1) Military Press

2A) Pullups
2B) DB Rear Deltoid Raise

I also included a 15-minute warm-up for shoulder mobility...did band pulls plus these exercises:

=> Shoulder Mobility Exercises

Yesterday I had a great lunch at my friend's Freshii restaurant in Mississauga. A veggie burrito with extra spinach. Freshii is the best place for "fast food".

Today's Kickbutt Mindset Tip:

If you're just getting started on some big changes, realize that it's fine to start slow...after all, even the smallest steps in the right direction are still better than the "nothing" you've been doing. It's better to start slow, have some success, and build on that success, than it is to start too fast and feel like you are failing.

Today's Independence Tip:

Here's a harsh-but-true website critique I just did for a sure not to make the same mistakes: "Your site is all over the place. There is no personality. I don't know what you are trying to offer. There is no mission. There is no focus. My "scam alert" mindset kicks into high gear. There is no trust established."


Craig Ballantyne, CSCS, MS
TT Certification - Opens Next Week

Thursday, March 24, 2011

The Biggest Training Switch

If you've been on a program for more than 3 weeks without results, it's time to switch up your training. What was the biggest change that YOU made that dramatically increased your results?

Today's workout for me:

1A) Deadlift
1B) Overhead Squat (just using empty bar)

2) Good Morning

3) Split Squat

Plus big warmup = 55 minute workout.

Here's the basics of my pre-weight warm-up

=> Weight Training Warmup

Today's kickbutt mindset tip is a great article on building confidence

=> Flip the Confidence Switch

And today's Independence tip:'re using it right? If not, why not? But if you are, do you have any "plug-in" secrets you want to share? My friend Rick Porter recommended SEO Pressor in today's II email.

=> Switch to Wordpress for your blogs and websites

Time to get stuff done,

Craig Ballantyne, CSCS, MS
Cool Fat Loss Cooking Tips

Tuesday, March 22, 2011

My Powerful Vision

I slept-in today (oops) and was running behind all day, so just a quick note for you. But, you're getting at least 3 gifts and access to my cool VISION...

1) The TT Trainer Vision

Yesterday, I gave you a free video about the TT Certification Mission...and today I want to share with you my 2015 Vision for the Turbulence Training Certification.

If you're a certified personal trainer and at all interested in the TT Certification, you're going to be really inspired by what I wrote here:

=> The 2015 Turbulence Training Certification Vision for YOU
Not to brag, but it's one of the most powerful things I've ever written. I hope you'll agree?

2) The 3 TT Workouts Gifts - Survey

Let's make a deal, okay?

If you take 33 seconds and fill out this survey, I'll give you access to 2 free workouts and 5 free videos (hopefully you don't have these already).

Here's the quick survey to fill out (the survey will help me create articles on the topics you are interested in):

=> The "Controversial Topics" Suggestion Survey
Looking forward to your replies.

3) And finally, a 4th Bonus Gift - Cooking for Fat Loss

Hey, if you're trying to lose fat but worry that you'll only be able to eat chicken breasts and broccoli, then I have great news for you.

Here's a free report that gives you 7 quick and easy fat loss cooking tips for getting more flavor with your fat loss.

Grab the secrets that will banish boring diets while giving you faster fat loss here:

=> Cooking for Fat Loss Free Info

Hurray for gifts in March,

Craig Ballantyne, CSCS, MS
Creator, TT Certification

BTW - In case you missed yesterday's "Mission Video"... can watch it here anytime:

=> The TT Certification "1 Million Mission"
And if you have a personal trainer, please tell them about it.

Thank you, I really appreciate your support.

36 years of life went into this

Finally, it's done. The "project of a lifetime" that I put my entire 36 years into is complete. Okay, maybe I only really started working on it 13 years ago, but still, it's been a long time coming.

The project is going to help 1,000,000 men and women transform their bodies and their lives. Please find out about the Turbulence Training Certification Mission and Founder's Level here:

=> Turbulence Training Certification

This is an advanced personal trainer certification that will give you everything you need to know about fat loss program design and client attraction, so that we can work together to bring Turbulence Training success to over 1 million people before 2020.

Looking forward to hearing from you. Please post your comment under that video.

If you're new to TT and have no idea what it's about, this is probably the most important article/video series you need to check out

=> My TT Origins Story

Today's Workout for me was good times...Workout B from new 4-week program:

1A) Bench Press
1B) DB Chest Supported Row

2A) Rack Lockout
2B) Underhand Seated Row

3A) DB Rear Delt Raise
3B) Triceps Extensions

Off tomorrow. Deadlift Thursday.

Today's Tips:

"Time = life; therefore, waste your time and waste of your life, or master your time and master your life." - Alan Lakein

Independence Tip
You can't do $10 an hour tasks if you want to make $100K each year...identify those time/energy wasting tasks (like sending FedEx packages, running errands, mowing your lawn, etc.) and outsource/delegate them immediately. At $100K per year on a 40 hour workweek, your time is worth at LEAST $50/hour, and more
like $150/hour. Do not ignore that. Respect your time.

Use your time right,

Craig Ballantyne, CSCS, MS
TT Certification

Monday, March 21, 2011

Turbulence Training Certification is here

I spent the weekend down in Orange County, California speaking at a fitness trainer seminar and sharing a little bit about my Transformation Mission of helping over 1,000,000 men and women change their bodies and their lives.

In fact, I recorded a free presentation for you about the "1 Million Mission" here:

Discover the Turbulence Training Transformation Certification Mission

And if you're a personal trainer, I'd love to have you join me on my Worldwide Mission...just check out that site and request more information on joining the "TT Founder's Club".

Helping 1,000,000 people is a massive mission, but I was truly inspired by something that happened to me on the weekend that makes me truly believe it is possible.

Here's a really cool story about a powerful example of how YOU can help others all over the world.

Get this...

On Friday I was having lunch when a young female trainer from the conference walked over and said, "Hey, do you recognize me?"

Because I knew this person was a trainer, I thought back to all of the past trainer conferences when we might have met,
but to my embarrassment I didn't recognize her...although in the very back of my mind I knew she looked very familiar.

It turns out it was Emily Johnson, the winner of the first ever TT Transformation Contest way back in 2008.

After winning the contest, she decided to become a personal trainer in Oregon and recently started her own bootcamps.

How cool is that?

I never would have believed that 3 years ago, when I launched my first Transformation Contest (with absolutely no idea whether anyone would even enter), it would start an amazing young woman like Emily down a life-changing path.

It was so cool to meet her and I'm extremely proud that she has continued on from her transformation to helping other
people transform their lives too.

Here's her Transformation Story from April 2008:


That's the power of helping people transform their lives.

That's the life-changing influence that YOU can have.

All it takes for you to be that kind of positive influence on the world is a powerful idea and a way to reach people in need of support.

Isn't that amazing what you can do these days?

Think about what you are capable of...let it sink in.

Powerful stuff.

So that's why I'd love for you to become a Certified Turbulence Trainer and join me on my Mission of helping 1,000,000 people transform their bodies and their lives.

We can do it. But I'll need your help in reaching these people in person and on some new websites I'm creating.

If you're interested in getting the Turbulence Training Certification - at the Founder's Level - just head over and watch the free presentation right here:


I look forward to hearing from you and hopefully seeing you at our Certified Turbulence Trainer seminar later this Fall.

Take action and change the world,

Craig Ballantyne

PS - Be one of the first to get Certified and you'll join...

...the TT Certification "Founder's Club", limited to the first 50 trainers who get certified.

As part of the Founder's Club, you'll be given special recognition and priority access at all Turbulence Training events, and you'll forever be "on my radar" when I'm thinking about helping you become a better trainer and attract more clients.

That's the least I can do for the trainers who are massive action takers and who were the first trainers to support my life's Mission of helping 1,000,000 people transform their bodies and their lives.

To become eligible for the TT Founder's Club Certification Level, please watch the free presentation and get more info here:

=> Watch the Turbulence Training Certification Presentation

Thank you so much.

New 4 Week Workout Program

Monday is one of my favorite days of the week. Thanks to my years of hard work and planning, I love my job, and the freedom I have from being my own boss. That has allowed me to plan my day, and even though it sounds more difficult than working 9-5, it's actually easier because I work for myself. And that means all the projects I do are the ones I choose. What a life.

One of the projects I'm working on is me and my strength. And yesterday I put the final touches on my next 4 week program. Started today with workout A after having a few days off from training while in California.

1A) Squats
1B) Vertical Jump

2A) Front Squat
2B) Glute Ham Raise
2C) Stability Ball Plank
2D) Narrow-Grip Standing Pulldown (focused on bracing abs to make this into an abs exercise)

With my long warm-up of torso training and lower body mobility, this workout lasted an hour. Later this morning I'm heading to the chiropractor and then
a long walk home from the dogsitters with my dog.

That said, I get up really early and have already put in 3 hours of work as well. But again, when you're the boss, you make the rules.

Today's tips...

Training SWITCH:

Stop long boring cardio. Explore alternatives like interval training or bodyweight circuits, like this one

=> Bodyweight Cardio 3

Kickbutt Mindset:

Make this a week of massive action taking. Tackle problems head on. Get more done this week than you have in the last 4 weeks. No more procrastination.


Perseverance, the willingness to keep going know matter how bad things may seem, is a cornerstone of every success story. "Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson

More NO-cardio workouts

Sunday, March 20, 2011

LA Airport

Sitting in the LA Airport before heading back to Toronto. Looking forward to it, although I must say, Costa Mesa is a really nice place. Always great to hang around great people, including Alwyn Cosgrove and Bedros Keuilian.

I learned a heck of lot of "insider tips" this weekend. Spent two hours with Alwyn Cosgrove this weekend talking about training for boxing, MMA, football, and rugby. I feel like I just had a complete download of sports training into my brain like Neo/Matrix style. Good times.

No workout today, but I'll hit the gym with a new 4-week program tomorrow morning. But here's one of the classics for you...TT 2K3

=> Turbulence Training 2K3 FREE workout video

Today's Kickbutt Mindset Tip:

"No one ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction." - Charles Kendall Adams

And today's Independence tip is powerful:

Maverick Business Rule #29 - Mastermind and collaborate with other entrepreneurs if they have futures that are bigger than their present.


Craig Ballantyne, CSCS, MS
Get the Full 2K3 and 2K4 programs in Turbulence Training here

Saturday, March 19, 2011

4 foods never to eat

Back in November I was having dinner with world-famous nutritionist Isabel De Los Rios and her husband in Los Angeles, California.
And believe me, I kept an eye on what she had to eat, after all, she's one of my three trusted sources for nutrition secrets.
Then the next day I went with her and a group of fitness experts to Bill Phillips' house in Beverly Hills. And I noticed he was listening to every word she said as well!

And then the next morning, I saw her having breakfast with Tim Ferriss, the NY Times best-selling author.

Wow, does she have a lot of guys listening to her advice on nutrition!

As my friend Joel Marion says, "When Isabel speaks, I listen...and so should you."

=> Do NOT Eat These 4 Foods if you want to lose fat fast

Take a few minutes to watch Isabel's free presentation she created for you, where she'll expose four of the foods you should NEVER eat if you want to lose belly fat fast.


Proven to help you lose fat?
This video is just in time to help cure your belly fat problem from the foods you'll eat over the weekend.


I listen to what Isabel says (and I watch what SHE eats),

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Transformational Meeting

I'm down in Orange County, California speaking at a fitness trainer seminar and I'm about to hit the stage and give the audience their complete blueprint to getting started online.

But I wanted to share a quick story with you about the power of the Internet and the people you can help.

Yesterday I was having lunch at the seminar when a girl from the conference walked over and said, "Hey, do you recognize me?"

Because I knew this person was a trainer, I tried to think back to past trainer conferences when we might have met, but to my embarrassment I didn't recognize her...although in the very back of my mind I knew she looked very familiar.

Turns out it was Emily, the winner of our first ever TT Transformation Contest way back in 2008.

After winning the contest, she moved back to the USA from Spain and became a personal trainer in Oregon.

Then in February she read one of my fitness list emails about a bootcamp business, and she got started with that...and that is what brought her to the seminar.

How cool is that?

That 3 years ago, when I launched my first Transformation Contest (with absolutely no idea whether anyone would even enter), that it would start an amazing young women like Emily down a life-changing path.

It was so cool to meet her and I'm extremely proud of how she has continued on from her transformation to helping other people transform their lives too.

Here's her Transformation Story from April 2008:


That's the power of the Internet.

That's the life-changing influence that you can have.

All it takes for you to be that kind of positive influence on the world is a good idea and a website.

Isn't that amazing what you can do these days?

Think about what you are capable of...let it sink in.

Powerful stuff.

Today's kickbutt mindset tips:

Find someone with the same goals as you. Help them. That will get you a lot closer to your goals too.

Kekich Credo #87. "The surest way to accomplish your business goals is making service to others your primary goal. The key to success is adding value to other's lives."


Friday, March 18, 2011

5 Minute Clarity Task

I'm going to go to the local Gold's Gym later on today for an upper body workout, but until then I have today's tips for you, starting with a 5-minute clarity task.

Kick-Butt Mindset Tip of the Day:

Take 5-10 minutes and get some clarity for yourself on these questions:

"What do you really want to accomplish? What do you need to do to get there?" No need to answer here...just write it down on a pen and paper and make sure that the actions you are taking each day are congruent with what you really want to accomplish.

This week's 7-day fat burning coaching call:

Download this for your Ipod...featuring training tips from Roman Fitness Systems and nutrition SWITCHES from me:

=> John Romaniello Workout Tips

Oh, and here's a workout video for you too:

Workout SWITCH of the Day.

TT Switch Workout A. Switching it up big time. #truth

=> Switch Up Your Fat Burning Workout

Since I'm on the road this weekend, I thought I'd bring you some...

Travel Tips:

1) Don't drink out of the glass glasses that are in your hotel room...because they probably never leave the room for a real cleaning. They just get a wipe-down from what I hear.

2) Don't let your skin come in contact with hotel room carpet. Pretty gross.

3) Always put a towel on the ground between your hands and the floor if doing pushups or mountain climbers in your hotel room. Stay clean

Today's Independence Tip:

3 lessons from Warren Buffets 2010 letter to shareholders:

1) Create your personal/business philosophy and be willing to walk away from anything that doesn't fit.

2) Get a mentor and be a relentless student.

3) "Culture, more than rule books, determines how an organization behaves." Create a company culture that attracts the right people and repels the wrong people.

Get clarity,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Thursday, March 17, 2011

Deadlift Workout and Roman Exercises

Today I did my deadlift workout and later tonight I have a flight to LA. Heading to Orange County for the weekend to speak at a fitness trainer business seminar. I'll be hanging out with my best Armenian buddy, Bedros Keuilian.

Today's Workout

1) Deadlifts

2) Good Mornings

3A) Ab Wheel
3B) Power Shrug.

Rh-uined (say it like Stewie) by terrible classic rock music station. Frankly, it's not the totally the music's fault, it's the talking. So I have to fix this.

First thing next week...getting those Bose noise canceling headphones.

Also, last day for you to get the TT Titans bonuses with this from John Romaniello.

=> Final Phase Fat Loss - you get the TT Bonuses with this

Here are a couple of exercises from Roman. First, Romanz is switching it up on your inverted rows (SWITCH tip o' the day):

=> Switch "Side to Side" Inverted Rows

And here's another video of Mr. New York City Trainer:

=> Bulgarian Split Squat Variations

Today's Kickbutt Mindset Tip:

"Success seems to be largely a matter of hanging on after others have let go." - William hang tough.

And today's Independence tip:

"Develop and build our business's personality that stands out. People want to buy from people." - Yanik Silver, Maverick Business Rule #26......Be remarkable. People want to do business with people they know, like, and trust. Be cool. Pretty simple.

And last day to get TT Clash of the Titans,

Craig Ballantyne, CSCS, MS
Get Roman's Programs and the TT Titans bonuses here

Wednesday, March 16, 2011

Sexy Body Tips (link)

I have a great new article on my other blog (sorry for making you click over there) called "3 Sexy Body Tipz stolen from Roman Fitness Systems". When you see the comparison of his abs and my abs, you'll understand how important muscle is for the best beach body and abs.

Proof that MORE muscle = better abs

=> 3 Sexy Body Tips from John Romaniello

Roman also created his own version of "The Hated" in one of the new TT Clash of the Titans programs...Braigz was's the original

=> Most Hated Workout

Today's kickbutt mindset tip:

"Nobody gets old by surprise." - Kekich Credo #84......Listen, 12 weeks is just 0.3% of a 75 year life...why not commit to making the next 12 weeks the best 12 weeks of your life? Plan, prepare, and take action. You can make dramatic changes in just a fraction of your lifespan.

And today's Independence tip:

"Get your idea out there as fast as possible - even if it's not quite ready - by setting must-hit deadlines. Let the market tell you if you have a winner or not. If not - move on and fail forward fast. If it's got potential then make it better." - Yanik Silver, "34 Rules for Maverick Entrepreneurs"

Get a move on,


PS - "You can succeed best and quickest by helping others to succeed." - Napolean Hill

Tuesday, March 15, 2011


If you are looking for new workout techniques and to discover more of the training secrets I use in my own programs to stay lean and ripped, then you'll love the new TT SuperChargerz.

You'll get 12 (yes, it's 12, not 10, I added a couple of bonus items) workout SuperChargerz to give you more results - and more fun in your training.

But today's the last day to get this early-bird bonus when you grab John Romaniello's program to fix slow fat loss here:

=> Get John's Program PLUS the SuperChargerz Bonus here only <= Last day for bonus
By the way, John (aka "Roman") and our buddy Joel Marion are also giving away a nutrition plan, "The Big Breakfast Diet"...but only when you get John's program TODAY from that link.

So don't miss out on John's sale, Joel's bonus, and these 12 new ways to SuperCharge your workouts and put the finishing touches on your physique:

1. TT-Style Density Training
2. Metabolic Ladders
3. A New Twist on Complex Training
4. Strongman Exercises in the Gym
5. Mixed Metabolic Resistance Training & Intervals
6. Grease-The-Groove Strength Gains (from John Romaniello)
7. New TT 5x5 Bodyweight Cardio
8. Single-Leg Exercises Quad Blaster
9. A Tri-Set to Get the "Elusive" Upper Back Pump
10. Awesome TT Abs Tri-set
11. Bonus #1 - Triceps Terror
12. Bonus #2 - Braigz Biceps

But again, let me remind you that you can't buy this program anywhere else, AND it's only available as a bonus until midnight tonight. Then it disappears.

POOF! goes the bonus.

So reserve your copy by getting John's program here:

=> John's Program & the SuperChargerz Bonus

And then email us (me, Amy, Lesa, and Dan) here at the TT Team Headquarters, and we'll hook you up with your bonuses.

SuperCharge your workouts,

Craig Ballantyne, CSCS, MS
Co-Creator, TT SuperChargerz

PS - John and I promise...

...that you'll love these new workouts and SuperChargerz.

So in addition to John's program and bonuses, John and Craig put together:

1) TT Clash of the Titans 2 - "Ballantyne Strikes Back"
2) TT Clash of the Titans 3 - "Roman's Revenge"
3) TT SuperChargerz - 10 Ways to Improve Your Workouts

Grab those here today:

=>The Fix Slow Fat Loss Program AND Bonuses <= Bonus removed tonight
But remember, the TT SuperChargerz disappears from the bonuses after midnight.

And of course...

...if for any reason you aren't happy with this complete workout package that fixes stubborn (and slow) fat loss, just let us know and we'll happily give you a full refund...

...while letting you keep all of these awesome bonus workouts.

You have nothing to lose.

Metabolic Training SWITCH of the Day

Training SWITCH- Mix metabolic resistance training with interval training. Roman Fitness Systems explains, "Training with metabolic intervals allows you to burn more fat and you can do these types of intervals with ANY type of equipment, from kettlebells to bodyweight training to barbells."

Roman combines kettlebells and sprints at the park for his workouts and he has more fat burning workouts here:

=> http://www.FixSlowFatLoss

By the way, Romanz and I created two new bonus programs called, "TT Clash of the Titans 2 & 3" and we have finished up a cool third bonus called, "TT SuperChargerz", full of new techniquesto boost results and have more fun in your workouts.


PS - Today's kickbutt mindset tip is:

"A man should so live that his happiness shall depend as little as possible on external things." - Epictetus

Monday, March 14, 2011

#Tigersblood Bench Press

My bench press had #tigersblood today. My rack lockouts, not so much. Still, a good workout. Started with a big warm-up, then hit upper body.

1A) Bench Press with Chains
1B) DB Chest Supported Row

2A) Rack Lockouts
2B) DB Rows

That was it. Had to stop early and go return a rental car. Also a lot of work to do today.

Honestly, I might double-dip and go back in tomorrow for some more upper body work and maybe some single-leg exercises or sled pulling. Wednesday is off because on Thursday I deadlift and fly to LA. I'll need #tigersblood in my arms for that day...

Today's Training Resources:

Grab this free audio interview I did with John Romaniello

=> Fat Loss Tips from the Romanz

Or read the interview starting here:

=> Romanz Teachings on How to Lose the Body Fatz


Today's Kickbutt Mindset Tip

Kekich Credo #82. "Question everything. Don't believe it's true or right just because it's conventional."

If what you are doing now is not working, then you must change. Don't rely on doing "normal" things to get extraordinary doesn't work that way. Normal and average behaviors only get you normal and average results, which aren't very good these days.

Today's Independence Tip:

When looking to start a joint venture partnership, always ask first: "What can I bring to this partnership?"...and then find a way to be of even more value to your new partners. Give first, to receive later.

Keep Austin - and wherever you are - weird,

Craig Ballantyne, CSCS, MS
Get Roman's Programs Here on Tuesday

Saturday, March 12, 2011

Tampa Bay Readers

My friend Joel Marion is giving away 1000 copies of Tim Ferriss' "4-Hour Body" book at PowerHouse Gym in TAMPA today and tomorrow.

The address is 1120 East Kennedy Blvd. Powerhouse is also giving everyone who stops in a free 1 month pass. If you're not familiar with Downtown Powerhouse, it's by far the best gym in the STATE of Florida. I love training there. A win-win-win for you.

I moved my Sunday workout to Saturday:

1) Squat
2A) Good Mornings
2B) Stability Ball Plank.

Today's Training SWITCH - Think QUALITY over QUANTITY.

I watched a woman do three crappy sets of overhead lunges (holding the bar with bent arms and in improper position) followed by high rep, low quality jumps. Who knows where she got this idea...but she would be better off with ONE quality set than 3 crappy sets.

This week's TT Fat Loss call features new research on post-exercise calorie burn, plus my thoughts on protein intake and some training switch tips:

=> Post Exercise Metabolism Research

Stay tough,

Craig Ballantyne, CSCS, MS

Friday, March 11, 2011

Bally vs the Snowstorm

I guess we were due for one more snowstorm this season. Always seems to happen when I'm home - or driving home - to visit my Mom for her birthday.

So Bally and I started the day with a big dog walk. To be honest, I'm glad it's much better than walking Bally in the mud. Good times. After that, I hit a quick workout at the local YMCA.

1A) Pushups
1B) Pullups

2A) Push Press
2B) Rear delt raises

3A) Triceps triset from the upcoming SuperChargerz manual

Today`s kickbutt mindset tip:

"It's not the load that breaks you, it's how you carry it." - Lena Horne. Start by not carrying it all yourself. Get social support, online and in the "real world". There are people out there willing to support you, never give up on looking.

Today's Independence Tip:

Use stories to draw people into your website. But also make sure to use the story to demonstrate the benefits of your products & services, showing what's in it for them. Connect with your reader through stories and start building a powerful relationship with them.

Get the SuperChargerz Bonus HERE Next Tuesday

Workout SuperChargerz

I've been doing double-duty in the "Turbulence Training Lab" this week, and have had some awesome workouts.

It all started earlier this week when I did a tough five exercise barbell complex, and finished this morning when I did a "Triple-Threat Quadriceps SuperChargerz Circuit".

I expect these three bodyweight leg exercises to blast my quads better than 8 sets of leg extensions. You'll get access to that SuperCharger and 9 others next Tuesday.

Check out the cool artwork I had done for these bonuses.
As you may have heard, I've been collaborating with New York City's hottest personal trainer, John Romaniello, on these three bonus workouts:

1) TT Clash of the Titans 2 - Ballantyne Strikes Back

2) TT Clash of the Titans 3 - Roman's Revenge

3) Turbulence Training SuperChargers

And these will finally be available next Tuesday, BUT only to you when you get John's new program from this EXACT site:

=> <== Official Site

John's program is proven to help you burn stubborn body fat from specific body parts...

...and he and I have teamed up to give you brand new workouts that combine his methods PLUS classic Turbulence Training workouts too.

(Bally the Dog drew these workout covers. Seriously.)

Can't wait for you to try these out next week. Bug again, the only way to get these three new SUPERCHARGED workouts is to go through this link next Tuesday:


Stay tuned for more details.

Get ready to take it to the next level,

Craig Ballantyne, CSCS, MS  
Creator, TT SuperChargerz

Thursday, March 10, 2011

Tips of the Day

No workout for me today, just a bunch of traveling and paperwork that goes with the business year-end. Boring, but I like my financial guys, so it will be good to see them.

Training SWITCH – If you are struggling to be consistent with exercise, commit to going to the gym for a 30 minute workout, twice per week, FIRST THING in the morning. Get up and immediately go to the gym. Do not pass go. Do not collect $200. Just go to the gym. Start easy...don't do any crazy lifting real early. But at least get in the habit. You gotta do what you gotta do.

Today's Kickbutt Mindset Tip:

You don't find time, you MAKE time. So stop trying to find time for things that are really important to you...and sit down and MAKE time in your schedule for them. That's the only way you are going to get them done.

Today's Independence Tip:

One of the best success tips you don't want to hear is this: "Get up 30 minutes earlier every day, M-F. Spend this 30 minutes taking MASSIVE ACTION on one MAJOR task before moving on to anything else."......It was this simple strategy that helped me go from 40 hours of training in 2004 to being in complete control of my life by 2006. And you'll be able to make that transition even faster in 2011.

Craig Ballantyne

Wednesday, March 09, 2011

Deadlift Workout Powered by Raw Foods?

Today's deadlift workout was awesome, although frankly I'm a little surprised.

While yesterday was an "off-day" from my workouts, we had to schedule a filming session that turned into a surprisingly long 75 minute photoshoot, involving a lot of standing around holding dumbbells. As a result, I thought my grip was going to suffer today. But fortunately, that wasn't the case at all. It was plenty strong.

I'm going to credit the raw foods blender drinks I've been having. I'm only half joking.

You know, I wrote that as a bit of a joke - about the raw foods helping my grip - but I'm also somewhat serious...eating more fruits and vegetables (and by more, I mean over 10 or 15 servings per day) is probably one of the most important things you can do for your health.

Take that from a soon-to-be 36-year old meathead who feels like a teenager (perhaps even better than I felt as a teenager, thanks to the fact I don't have a manual labor job anymore).

A diet with an abundance of fruits and vegetables combined with exercise = The Fountain of Youth.

Don't believe me?

Look at how fit Jack LaLanne was in his later years. And look at Tony Horton. The guy is a neutron star of energy at 55.

Listen, take this little challenge. Double your fruits and vegetable intake over the course of the next 2 weeks. And then double it again over the course of another 2 weeks after that - up to a max range of 15-20 servings per day.

(BTW, do it slowly, adding half a serving or so each day, so that your digestive system doesn't rebel.)

You'll notice a huge difference. You'll lose fat. You'll be less hungry at night. You'll have more mental alertness all day (i.e. more "energy"). You'll need less caffeine. And you'll actually get to see that REAL food can taste good.

Heck, I have these blueberries (grown in Chile) in my fridge right now, and they've got to be violating some human rights or environmental law...they taste so good. And anything that tastes that good can't be legal. But seriously, they are "like, nature's candy". Trust me. Try fruit over skittles (FYI, skittles aren't real fruit, if you didn't already know.)

Taste the real rainbow of blueberries, apples, oranges, raspberries, etc.


Good. Let me know how it goes. Post your comments on my Facebook page at

Now back to today's awesome deadlift workout. It was an 11 on a scale of 1-10.

1A) Power Clean (5x3) for speed
1B) Push Press (3x8) with empty bar - greasing the groove (more info to come on this next week)

2) Rack Pull (2x5 @ 345)

3A) Deadlift (2x12 @ 225)
3B) Ab Wheel with Slow Eccentric (2x12)

Now back to nutrition...with another big tip.

Nutrition SWITCH - If you find yourself in a binge-eating feeding frenzy, find a way to flip the switch off. Break the pattern. Get out of the routine. It could be as simple as brushing your teeth or as extreme as throwing the rest of the food in the garbage. Identify what triggers the binge eating and find ways to end it. Change the environment to help overcome these episodes. Please share your tips.

Today's Kickbutt Mindset Tip
The teacher learns more than the student. When you help others, you help yourself. Not only do you always come away with a better understanding of what you taught, but every time you help someone, you increase your social support. Who can you help today? Helping them will help you.

And today's Independence tip:

List all the problems your prospects face. What are the biggest ones you can solve? Your solution to the biggest problems becomes your product. For all other problems your prospects have but you can't solve, those become joint venture opportunities. Find experts who solve those problems and connect with them to build a mutually beneficial relationship. A win-win-win for everyone.

Thanks for listening.

Get on that diet challenge now,

Craig Ballantyne, CSCS, MS

Tuesday, March 08, 2011

TT Workout Videos

I'm about to head to the gym to film the March Workout, "TT Fat Loss Switch". I don't have any "real workout" planned for myself today. But I'll be deadlifting tomorrow.

For beginners, I've added a couple of beginner videos to youtube. This one is from the TT Beginner Total Torso Training 2K11 program

=> Beginner Turbulence Training Workout

Now for something more advanced.

Yesterday's Training SWITCH - Try Ladders

During some metabolic resistance training such as kettlebell work or barbell complexes, use ascending, descending, or pyramid "ladders" instead of using a set number of repetitions. For example, in a kettlebell swing-pushup-bodyweight row circuit, you could use a descending ladder of 10 reps in round 1, then 9 reps in round 2, etc., until you finish with a round of 1 rep.

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

The best SWITCH in mindset is one towards personal responsibility. "You are responsible for your results. You will accept your results without casting blame and you will learn from your mistakes so as to not make the same mistakes again. And then you will move on. That is how you will live and that is why you will succeed." - From "The Winning Investment Habits of Warren Buffet and George Soros"

Today's Independence Tip:
Take 15-20 minutes and write down exactly how you want your business and life to be. Outline your perfect day. Create your vision. Set the rules. Identify what you will and will not do. Use this personal business philosophy to guide all of your decisions. Know what you want and what you are willing to do to get it. After all…"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club.

And if you have 30-seconds for a survey, I just have a few quick questions about your thoughts on Internet Independence here

=> Website Business Independence Survey

Off to film,

Craig Ballantyne, CSCS, MS
Buff Dudes-Hot-Chicks-Transformation Package 

Raw Food Blender Drink Recipes

Yesterday after my workout I had an awesome blender drink, featuring many raw foods - and even a raw vegan protein.

This was my ingredient list:

- 2 cups plain, unsweetened almond milk
- 1 scoop Garden of Life raw protein powder (vegan)
- 1 frozen banana
- handful of frozen spinach
- 6 big strawberries
- Athletic Greens powder
- Ground chia and flax seed

I also had an apple, some blueberries, and raw almond butter.


What a great - and FAST - start to the day.

=> Discover more Raw Food 2-minute blender drinks here <= Fast meals
The recipes are actually for "smoothies", as I know you'll like those even better than my "blender drinks".

It's amazing how healthy a 2-minute meal can much faster and healthier than fast food or Starbucks.

Today's kick-start blender drink was:

- 2 cups plain, unsweetened almond milk
- 1 scoop Garden of Life raw protein powder (vegan)
- 1/2 frozen banana
- handful of frozen spinach
- 1/4 cup blueberries
- tablespoon cacao nibs
- teaspoon organic cinnamon
- Athletic Greens powder
- Ground chia and flax seed

I truly believe that the greens and raw foods are helping me fight off a cold (that I picked up on my travels to Panama and Cleveland where I let my nutrition and sleeping patterns slip...eating a little more sugar and drinking more alcohol than usual, while staying up 2-3 hours later than usual each night).

But as soon as I returned to Toronto and starting having 1-2 raw food-based blender drinks each day, my cold symptoms started to get better overnight.

=> Discover more Raw Food 2-minute blender drinks here <= Fast meals

Drink your nutrients for health,

Craig Ballantyne, CSCS, MS

Monday, March 07, 2011

3 Nutrition Fixes

Every day in March, I've committed to sharing a Training and Nutrition "SWITCH" on my Facebook page to help you lose fat.

Here are 3 of the most popular
nutrition switches I've posted so far:

Nutrition SWITCH #1 - No More Dessert for Breakfast

If you want to lose fat, stop eating dessert for breakfast.

Let's be honest,
most of what people eat for breakfast would qualify as dessert if served at any other time of day. So stop with sugary cereals, muffins (let's be honest, muffins = cake), store-bought granola bars, and bagels.

Nutrition SWITCH #2 - Switch Your Eating Schedule

If you find that you often "binge snack" at night, try having a bigger late afternoon healthy snack, and then having a later healthy dinner.

There's no magic to not eating after a certain time. I often eat a big healthy dinner and go to sleep within 30 minutes.
It won't make you fat. Eating a pint of ice cream & bag of chips every night while you watch TV makes you fat

Nutrition SWITCH #3 - Minimize the Junk

Your house doesn't need to be stocked like the local 7-11. Keep the minimum amount of treats at home to avoid mutiny. Keep treats out of sight & hard to access.

Make healthy foods (giant bowls of fresh fruit) visible and place encouraging notes to eat the fruit in the kitchen.

Put ready-to-eat produce in most visible part of the fridge & hide junk in the back. All research proven to increase healthy food consumption. And when it's your time for a cheat meal, you can enjoy it guilt-free.

Research proven tips to help you eat better,

Craig Ballantyne, CSCS, MS

PS - Join me for more...

...nutrition and training "SWITCHES" here:

=> Turbulence Training Tips on Facebook
And send me in your own nutrition switches that have helped you lose fat.

Meathead Monday Bench and Row

Well, if it's Monday, it's time to bench press, right? Good ol' Meathead Monday. Now the truth is, I get a free pass on this, because I squat on Sundays. So my Day 1 is lower body, unlike the average gym rat.

Today's workout:

1A) Bench with Chains (chains add weight toward the top of the movement)
DB Chest-supported row

2A) Rack Lockout
2B) DB 1-arm row (110x8 - happy about that)

3) Barbell circuit designed by the deceptively evil Roman Fitness Systems. That will be in the upcoming "Clash of the Titans 3" workout - released next week.

Nutrition SWITCH - Stop getting fooled by fad diets. Become an expert yourself by going through a 2-week "intensive nutrition course". Here's how: Use Eat a wide variety of food for 2 weeks and record all of your meals. You'll quickly know the calorie counts of all foods and proper serving sizes AND most importantly, what works for YOU. Very simple. Very effective.

Also, someone asked me about L-Carnitine or CLA for fat loss. Both are a waste of your money. The 2 best supplements for fat loss: You need a bottle of hard work and a bottle of strict diet. Use hard work 3x/week and strict diet daily. (Hopefully there aren't actually supplements called "Hard Work" and "Strict Diet".)

Today's kick-butt mindset tip:

Kekich Credo #75. "Persistence is a sure path to success with quality activities. Never, ever, ever, give up."…So track your efforts and focus on what works. Create a system of success. Consistency is key. Harness passion and social support to get you through the dips. Never, ever, EVER give up.

Today's Independence tip:

You don't need a lot of money to get started with a website business. Scratch that from your "excuses" list. All of my successful web friends got started when they were almost dead broke, and built their business on passion, perseverance, and extreme self-confidence. You can too.

Back to work,

Craig Ballantyne, CSCS, MS
Most Popular TT Fat Loss Program?

Sunday, March 06, 2011

Sunday Workout and Nutrition Tips

Got home from Cleveland around 8pm on Saturday night. Happy to get home and back on my regular schedule, which includes the old Sunday morning leg workout.

Today's Workout had just the right amount of CB (cowbell) starting with a big bodyweight warm-up for mobility, abdominal stability, and upper back/shoulder

1A) Box squat (3x5)
1B) Vertical Jumps (3x3)

2A) Bulgarian split squat from a deficit holding KB at chest-height
2B) Glute ham raise
2C) Stability ball plank

20-minute warm-up followed by a 35-minute workout. Today's training includes a couple of "switches" I mentioned last week, such as the long bodyweight warm-up and the single-leg exercise from a deficit.

I'll add another training SWITCH: Incorporate a lot of your torso training into your warm-up. So if you generally "skip" your torso training that you have planned for the end of the workout (I'll admit, I often do this), add it to your warm-up so that you are guaranteed to do it.

As long as you aren't doing something ridiculous like 25 minutes of crunches and situps (which you should never be doing anyways), it shouldn't negatively impact your heavy lifting. The best bet would be to split half of it up - do some in the warm-up and some at the end of training - as I did today.

I also have a HUGE 2-hour dog walk planned for this afternoon (from dogsitters to home...since I have no carz).

Today's Nutrition SWITCH is based on a great article I read, in all places, in the in-flight Continental Airlines magazine. It was about researcher Brian Wansink's simple changes to school cafeterias that help kids eat better. Dr. Wansink has a powerful book called "Mindless Eating" that is worth getting if you really struggle with nutrition.

So today's switch is this:

Your home need not be a 7-11. Keep the minimum amount of treats at home to avoid mutiny. Keep treats out of sight & hard to access. Make healthy foods (giant bowls of fresh fruit) visible and place encouraging notes to eat the fruit in the kitchen. Put ready-to-eat produce in most visible part of the fridge & hide junk in the back. All research proven to increase healthy food consumption.

Today's Kickbutt Mindset Tip:

If you are stressed by something, ask yourself this question and then moderate your mindset appropriately: "Ask yourself this question: Will this matter a year from now?" – Richard Carlson. Too many people get too stressed out by things that don't really matter. Don't be one of them.

And today's Independence Tip:

Create value for others. Transform their lives. "Stake your territory. Create a unique brand for you and your life. Make a difference. Live a life that matters." – Frank McKinney

Nice start to the week,

Craig Ballantyne, CSCS, MS
Join Turbulence Training on Facebook here

Saturday, March 05, 2011

Weekend Switches

Training SWITCH - If you workout on Saturdays, turn that workout into a challenge workout each week. Switch it up and try the 300 workout one week, the Bodyweight 500 another week, and try challenges from other trainers as well. Repeat the challenge once every 6-8 weeks and try to beat your past performance.

Nutrition SWITCH - If you want to lose fat, stop eating dessert for breakfast. Because let's be honest, most of what people eat for breakfast would only qualify as dessert if served at any other time of day.

And a real controversial one...

Nutrition SWITCH - If you're focused specifically on fat loss, you do NOT need to add sugar (or any variations of sugar) to your after training drink. I interviewed Dr. John Berardi, Isabel De Los Rios, and Brad Pilon about this in 2010, and they all agreed...for fat loss, you don't need to force post-workout sugar into your body. So take it out.

Craig Ballantyne

Friday, March 04, 2011

Switch and Independence Tips

No workout for me today, but I have 4 tips for you.

Training SWITCH - Try a program (it's free, I gave it out for Christmas) that uses Kettlebells, TRX, and bodyweight movements (and even some med ball exercises):

=> Turbulence Training with TRX and Kettlebells

SWITCH Nutrition Tip of the Day - If you find that you often "binge snack" at night, try having a bigger late afternoon healthy snack, and then having a later healthy dinner.

There's no magic to not eating after a certain time. I often eat a big healthy dinner and go to sleep within 30 minutes. It won't make you fat. Eating a pint of ice cream & bag of chips while you watch TV makes you fat.

Today's Kickbutt mindset tip:
Take a look back at all the things you chose to do this week. Were they worth it? If not, plan so that you don't make the same mistake again next week. "Be sensitive to life's lessons and learn from them." – Frank McKinney

And finally, today's Independence tip:
Do this 5-minute task: Create your 5% list. Write down everything that you do that ONLY you can do in your business...and ONLY tasks that make you money. That is your 5%. Write down everything else and start delegating it and designing your life to free up more time to work on your 5%.


Thursday, March 03, 2011

Tiny Hotel Room Workout

I didn't wear a coat to Cleveland (why would I, I thought it was supposed to Hot in Cleveland) so I'm sitting in my hotel room wearing the bathrobe over my clothes to warm-up.

Anyways, I bet you've never done this exercise before. Thanks to Roman Fitness Systems for the idear


Back to Cleveland...staying at an okay hotel with a terrible cramped gym. But I did this Hotel Gym Workout:

1A) Pushups
1B) DB Row

2A) Close Grip Pushups
2B) DB Rear Delt Raises

3A) DB Triceps Extensions
DB Hammer Curls.

Wasn't the greatest experience but you can always make it work.

SWITCH Training Tip of the Day - Double the # of reps you do in 1-arm DB Rows. Decrease the weight by 25%. You should be able to do that with good form. Keep your torso tight to resist rotation. Your obliques will be screaming for the next 2-3 days and eventually your grip will get stronger.

More grip tips

=> Jim Wendler Grip Training Tips

SWITCH Nutrition Tip of the Day - If you find that you often "binge snack" at night, try having a bigger late afternoon healthy snack, and then having a later healthy dinner. There's no magic to not eating after a certain time. I often eat a big healthy dinner and go to sleep within 30 minutes. It won't make you fat. Eating a pint of ice cream while you watch TV makes you fat.

Today's Kickbutt mindset tip:
You are responsible for your results. You will accept your results without casting blame and you will learn from your mistakes so as to not make the same mistakes again. And then you will move on. That is how you will live and that is why you will succeed.

And today's business independence tips:

One of the biggest mistakes I've made in building my online business was buying a bunch of those $2000 "big box" products. None of them really helped, and it's just not my learning style. I'm much better off going to seminars (@ same price or more). I can't stand watching DVDs, but I like seminars. So find the right learning method for yourself...and get out to some seminars for the networking.

Finish strong,


PS - This week's fat loss coaching call...

Features more switch tips and workouts


Wednesday, March 02, 2011

Fat Loss Switches and John Romaniello Training Tips

Today's Training Switch involves adding a "deficit" to your leg training. What do I mean?

Try single-leg exercises from a deficit. That means elevating your front leg during Bulgarian split squats and Reverse Lunges. Another way to make things harder – perfect if you have no access to external resistance. I tried the reverse lunge from a deficit the other day, and it increased hamstring recruitment. Definitely will be in future TT workouts.

My workout today:

1) Power Clean

2) Rack Pull

3A) Glute Ham Raise
3B) Ab Wheel
3C) Side Plank

Tonight's workout: Fly to Cleveland. Apparently it rocks. And no, I'm not going to see Betty White. Or Valerie Bertanelli. (Apparently these two woman star in a TV show called, "Hot in Cleveland". Haven't watched it...I'm more of a 30-Rock kid.

Great training resource for you:

A Craig Ballantyne vs John "Romanz" Romaniello "fat loss audio battle"...good times fat loss interview right here with Roman Fitness Systems

=> John Romaniello Workout Tips

Lots of exercise substitutions and workout ideas.

Now for our Nutrition SWITCH Tips for Fat Loss

Today's tip: Try a little less of everything in your coffee, including coffee. So instead of the mega-cup at Starbucks, go one size smaller. Use half the cream and sugar/sweetener. There's nothing wrong with a little coffee, but there can be a little wrong with a lot of coffee.

Tip from yesterday: When possible, switch out a processed or "altered" carbohydrate and replace it with a fruit, vegetable, or nut. For example, instead of whole-grain toast with eggs, have an apple and add spinach to the eggs. Instead of a processed carbohydrate with your morning coffee, have 1oz of raw nuts (almonds or walnuts). With steak, eat broccoli, not mashed potatoes or fries (a plain baked potato is not bad, but if you get a massive one, it will have a lot of calories - broccoli doesn't - of course, don't smother either with butter). 

Today's kickbutt mindset tip:

"Most people have attained their greatest success just one step beyond their greatest failure." - Napolean never, ever, EVER give up.

And I've been adding a new feature to the blog this week, as part of my new business helping other people build their website every day you'll also get an Independence tip of the day (of course, everyone can apply these tips to some part of their don't have to have a website).

"Who can you network with today? Take 5 minutes and write down a list of everyone you need to contact (online and offline). Then find a way that you can help each one of those people. Then contact at least one new person every day, Monday through Friday, every week, as long as you're in business."

Keep it strong,

Craig Ballantyne, CSCS, MS

PS - We just finished up the 6-Week portion of our 10th TT Transformation Contest...

...and our top 5 male and female finalists have been posted here

=> Body Transformation Contest Finalists

Tuesday, March 01, 2011

99% Better than TV Weight Loss Shows

We just finished up the 6-Week portion of our 10th TT Transformation Contest, and our top 5 male and female finalists have been posted here:

=> 6-Week TT Contest Finalists

Please vote!

Their results are more applicable to 99% of TT readers than the stuff you see on those TV weight loss shows.

Now don't get me wrong, that show offers incredible success stories, but about 99% of TT readers have only 30 pounds or less of body fat to lose.

So check out someone who is more like you here - and see what worked for them to finally lose the last 10-15 pounds in only 6 weeks:

=> 6-Week TT Contest Finalists

Plus, of course, they don't have 8 hours to exercise every day OR a personal chef.

Voting ends Friday,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Switch Up Your Training Equipment

Today's SWITCH training tip: Change the "implement" you use.

If you are using barbells, switch to a dumbbell version of the exercise (i.e. from barbell bench to dumbbell bench, or squats to split squats). If you are doing dumbbell chest presses, try 1-arm standing cable chest presses. If you use are doing barbell rows, try bodyweight rows. Try a new version for 4 weeks.

"Self-confidence is the first requisite to great undertakings." - Samuel Johnson....thanks to Bedros Keuilian for that one.

But remember...

All the planning in the world is useless if you don't follow through. You must become a robotic action taker. You must be ruthless with your time. When it's time to work, work without distraction. When it's time for family, be with your family without distraction. Set the rules for your life and work the system so that everyone else follows them too.