Thursday, September 29, 2011

Outdoor Workout on the Farm Without Farming

Yeah, I know, I go to the farm and I have to use Kettlebells and a TRX just to get a workout. I should be baling hay and slopping pigs. (Slopping a pig is a like kettlebell snatch, I think.)

My legs are still sore from the 24-7 Fat Loss bodyweight workout I filmed the other day, so deadlifts will have to wait until tomorrow. Today hit the backyard out at the farm with ol' Bally the Dog doing kb presses, some TRX moves, and some power wheel ab exercises.

But the truth is we don't have anything left to 'farm' out on the farm. Here's how it all went down...literally:

=> Get Out of Your Comfort Zone

By the way, I have THREE TRX's that I'll be giving away to TT readers next week...and I took some photos of the weird places where I use my TRX here on the farm. Will share soon.

Training resources for you today:
Haha...funny article here from Certified Turbulence Trainer Mike Whitfield...Metabolic Shampoo vs Strength Conditioner? Epic battle

- Metabolic Resistance Training Strength Workouts

Today's Kickbutt Mindset Tips:
Today is about getting out of the ol' comfort zone. It is something everyone deals with and struggles to overcome. But unless we get out of our comfort zone, the reality is that we won't make breakthroughs in our lives, our fitness, or our fat loss. You simply can't coast through life if you want to get better.

"Life is like a snowball. The important thing is finding wet snow and a really long hill." – Warren Buffet.........the sooner we can find 'our thing', 'our purpose', and 'our mission', the sooner we can get it going, build momentum, and start making our lives and businesses into what they have the potential to be. Keep searching, keep working and keep going. Never give up.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - This is really cool...

I'm proud to know this guy...even though, after knowing him for 4 years, I'm still not sure if this is his real name -

Wednesday, September 28, 2011

Off Day Soreness

The lunge jumps from yesterday's bodyweight metabolic resistance workout have left me in a world of soreness today, and all those pushups too. Any exercise lay a beating on you recently?

I'm taking a day off from training today, although I did a long doggy walk with ol' Bally the Dog this morning followed by some stretching.

I certainly wouldn't want to repeat this today...

My "Billy Madison (or Bally Madison) goes 'back to school' for kettlebell training" video - Free Kettlebell Workout Video

According to ACEFitness, Kb workouts can burn 20 calories per minute...pretty crazy if you ask me. So you should ask this guy instead

- Fat Loss Kettlebell Workouts

Today's kickbutt mindset tips:

"To get something you've never had, you have to do something you've never done." - I don't know the original author of this quote, but it's a good one.

Make today the day you finally leave a bad habit behind. Sit it down and tell it that it's time to move on. Thank it for the memories. Wish it well in its future endeavors, but it make it clear theres no room for that bad habit in your future. Tell that bad habit, "It's me, not you" and kick it to the curb for good.


We've been adding some great content to ETR lately...let me know what you think...agree or disagree about today's article?

- Organization is the Key to Success

To your success,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, September 27, 2011

7 Tips to increase calorie burn

Despite what a lot of "gurus" say, the old calories in VS calories out battle still matters...a LOT.
To put it into the simplest of terms, weight loss occurs when we experience a caloric deficit. We all understand that if we burn more calories than we consume, we are destined to lose weight. Here are 7 tips to give you an extra edge and a lean middle.
1) Add kettlebell exercises.
A recent study from University of Wisconsin found that kettlebell training can burn up to 20 calories per minute.
That's an astounding rate of calorie burn...and no wonder why programs like the TT Kettlebell Revolution result in such dramatic fat loss.
2) Lift heavier and lift more
By challenging yourself and increasing the weight load even slightly during your next workout, not only will you stimulate your muscles and help break through a plateau, you'll also utilize more calories. Research shows that 8 reps per set burns more calories than 12 reps per set.
3) Crank the tunes
Professional athletes, bodybuilding competitors and Olympians alike use music to pump them up before an event and during a training session. Music has been shown to be a huge motivator and highly beneficial to performance during a workout. Good music helps you keep it going for one more set or one more interval.
4) Use supersets for a super metabolic effect
If you want an efficient, time saving, massive fat burning workout then you will want to skip the long rests between sets and opt for supersets or circuits. Pairing opposing muscle groups and jumping from one exercise right into the next allows you to utilize your rest time as work time. When done properly with the required intensity, supersets can create a high oxygen debt that will leave you pumped and burning calories long after your shower.
5) Be like Bally...and stay moving all the time
Ol' Bally the Dog loves to be outside and moving around...even when he's not doing his doggy intervals.
Making some simple changes in your everyday routine can have the added bonus of using up calories almost by accident. Leave the car at home and walk or bike to work or just get outside and play with your kids. There are endless ways to add some calorie burning to your everyday tasks.
PLUS - staying active keeps you out of the kitchen and stops the "calories in" from getting too big.
6) Hit intervals hard
Interval training kicks cardio's butt. The energy used in these workouts is huge and the excess post oxygen recovery is an added bonus, burning fat and calories for hours after your workout. It's tough, but it's most definitely worth the work.
7) Combine ALL of these methods in the 1000 Calorie Workout Challenge.
The legendary 1000 calorie workout challenge is back, and you can get the metabolism accelerator program here for a limited time:
Plus, when you try the 1000 Calorie workouts, I'll GIVE you THREE of my TT 1000 rep challenge workouts just to reward you for taking action.
You'll receive:
The TT Abs 1000
The TT Bodyweight Cardio 1000 and...
The TT Bodyweight 1000 Challenge
And then email us for your bonus workouts.
Time to burn more calories,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, September 26, 2011

New Kettlebell Workout and QnA

I apologize for not getting a QnA out on Friday morning. Fortunately, I had some good questions from Facebook that I want to review here.
You'll get the Kettlebell version of the world-famous Metabolic Resistance Training workouts. Not to be missed.
Now to our QnA...
Q: What are your best 3 resources for fat loss information? - Scott Rawcliffe, Certified Turbulence Trainer

Scott, great question.
1) The info I learned in university
2) Pubmed for new research studies
3) Email discussions with Alwyn Cosgrove
(And you'll get what I learn from all of those sources in your TT Certification Newsletter each month, trust me.)
Q: I see a lot of debate between planned progression in a single focused program versus doing a different workout everyday. I see merits to both. What is your take? - Justin

Hi Justin, thanks for your question.
I wouldn't change the workout every day.
When I put together a program, I am looking for specific adaptations to training, and you won't get those by changing the workout every day.
Turbulence Training uses focused 4-week programs.
Here's how I look at it...
Would a pro athlete do a different random workout every day?
And I train my clients with the same mindset I would use to train an athlete.
Q: I am a beginner to working out and I have a hard time doing lunges. I lose my balance. What can I do instead? - Mary

Great question Mary. I see this all the time, and recommend that most people work their way up to lunges. This is NOT a beginner exercise.
Here's my "leg exercise progression list". Work your way down this list, as this will build up strength and balance for you to be able to do lunges in the future. Once you can do three sets of fifteen repetitions for an exercise you can graduate to the next one.
2-Leg Hip Bridge/Extension
2-Leg Stability Ball Curl
1-Leg Hip Extension
Wall Ball Squat
Bodyweight Squat
Prisoner Bodyweight Squat
Split Squat
Reverse Lunge
Forward Lunge
Mastering the split squat before the reverse lunge allows you to work those muscles with less balance requirements. As you know, the forward lunge is tough, and shouldn't be attempted unless you can conquer split squats and reverse lunges first.
Now for some great reader feedback...this from Dan Dunn on the TT Facebook page.
"Hi Craig, end of week 6, 12 pounds lighter and a lot more energy, sleeping better and looking better. Had my vitals taken the other day, the med tech looked at me and asked me if I was a runner. I had to laugh, I really don't like running. Not bad for a 54 year old grandpa. Keep up the good work." - Dan Dunn
Thanks Dan, you keep up the great work too.
Start strong and finish strong this week,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - If you have a question, just drop by the TT FB page here to ask it here.
And don't forget...
This is another great program from a Certified Turbulence Trainer.
Sale ends on Wednesday.

Saturday, September 24, 2011

Off Day Super Saturday

I'm heading on a 2-hour dog walk to the beach to let ol' Bally the Dog swim in the lakez. No training for
me today. But I'm going to go downtown Toronto and run some errands, so that will be entertaining.
Maybe not as entertaining as yesterday's 40 minute bike ride through pouring rain, but still a good time.

Today's Kickbutt Mindset Tips:
A good one for athletes and all the competitors out there - "We don't rise to the level of our
expectations – we fall to the level of our training" - Archilochus, Greek Soldier.....found this one thanks
to Alwyn Cosgrove.

"You are responsible for exactly who, what, and where you are in life. That will be just as true this time
next year. Situations aren't important. How you react to them is." - Kekich Credo #58

Today's Independence Tip:
‎"I am convinced that fear of failing in the eyes of the world is the single biggest impediment to amassing
wealth." - Felix Dennis

And the myth of the Coffee Shop Entrepreneur:


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Friday, September 23, 2011

Meathead Friday

One of the busiest week's in my career has come to an end, but I still have an extremely busy October
ahead. Things will slow down around Thanksgiving, and I'll be taking extra time off this holiday

In the meantime, we did a metabolic workout filming session yesterday and have more planned for
next week.

Today I did a meathead workout consisting of Overhead Squat, Underhand Pulldown, DB Row, DB
Triceps Ext, and DB Shrugs.

My latest TT MRT workout kicked my butt. Some awesome workouts coming your way in November.
Check out the photo of me post-workout here:


This weekend, don't forget that diet is more important than exercise for fat are Isabel's
free meal plans for help -

Today's Kickbutt Mindset Tip:
‎"You're better off finding out the truth than being in denial." - Marshall Goldsmith...So ask for
feedback - at home, at work, from a trainer, from your friends. This will make you better.

‎"The road to success is paved with accelerated failures." – Michael Masterson

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Thursday, September 22, 2011

Encouragement for the Day

Big filming session today, so no "real" workout again for me. But I'll be sweating a lot and kicking my
own butt with some metabolic finishers.

Check out the photo on Facebook from my last filming session:


Today's training resource shows you how to replace intervals with metabolic finishers in your workout


Today's Kickbutt Mindset Tip:

"Everything that happens to me – good and bad – is my personal responsibility. I blame no one but
myself. These are the choices I've made – this is the life I'm living. I will accept the consequences of
my actions." - Craig Ballantyne Life Rule #8.

Get all my rules here


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

How to simplify your life and your business


‎"No one is the best at everything. This isn't a license for mediocrity. It's a reality check. It's your
permission to deal in trade-offs and pick one thing to improve upon rather than everything." –
Marshall Goldsmith

Be the best at something significant,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - "Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in
perspective. Things are seldom as bleak as they seem when they are going wrong – or as good as
they seem when they are going well. Lighten up. You'll live longer." – Kekich Credo #55

Wednesday, September 21, 2011

6 Day Workout Challenge

There's something I'm hoping you can help me with...

You see, there's one fat loss controversy I haven't been able to answer on my own, and it's bugged
me for a few years now.

Here's the fat loss problem we need to solve.

Is it better to do six SHORTER workouts (20 minutes) per week?


Is it better to do three SHORT workouts (45 minutes) per week?

So my challenge to you is, if you're interested, to try splitting your workout up into six shorter
workouts per week, and let me know if you get better results that way.

Or do you get better results with three workouts per week?

The easiest way to do this challenge is with my new TT Super 6's program (available to all TT
members in the download area) or with the Max Fat Loss 6-day per week system here:


Don't forget...I'll GIVE you a copy of my TT Super 6's if you try the Max Fat Loss program. Just send
us an email and we'll get you that bonus PLUS the legendary TT Xtreme Depletion Workout AND the
TT 15-Minute Workouts (and videos).

But...this special 2-for-1 offer is only available until midnight Thursday.

Let me know your results on the Turbulence Training Facebook page.

Get started on the 6-day per week challenge here and then help me figure out this fat loss mystery.


Helping you find the best way to burn fat,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Bally the Dog is on a new 6-day program...

...and with his improved diet, he's starting to lose some of that summer belly fat he gained on

"Six days to six pack abs", he barked.

Tuesday, September 20, 2011

Metabolic Training and Intervals

No heavy lifting for me today, but I will be filming some metabolic resistance training workouts later

If you did an MRT workout today (Metabolic Resistance Training), let me know what it was over here
(trying to get a new page going dedicated to MRT workouts) -

In the meantime, here's one of the most important reports I've written - interval training explained -

Today's Kickbutt Mindset Tips:
Don't get upset by things you can't control. Go with the flow. Breathe. Work on improving everything
else. Don't take things personally. Keep on moving ahead. Don't get set-back by negative people.

And today's Independence Tips:

"The fastest, easiest and most direct way to success is to model it. Don't try to reinvent the wheel.
Instead, surround yourself with people who are already achieving what you want. Get coaching, buy
into mastermind groups, and just model success." – Bedros Keuilian

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the
force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility.
Win or lose, only I hold the key to my destiny." - Og Mandino

The truth about who you hang around -

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Friday, September 16, 2011

Metabolic Training

My workout today: KB press, TRX row, lateral raise, TRX bodyweight triceps extension, 1 arm shrugs, and some sprints with the dog. I added sprints to my presses and rows today to increase the metabolic effect of my training.

Did some QnA on Facebook today:

Q: Do you ever recommend just buying smaller shirts to look bigger?

Dan - I prefer shrinking them. That comes more naturally to me...and then you can't be accused of buying too small of a shirt.

Q: What is the best time to do cardio? mornings or afternoon ? sometimes I have to split my work and I dont know which one is better in the mornings. thanks!

It doesn't matter. I'm not a big fan of cardio. I use weights and interval training. (Unless you call intervals "cardio", and then we're on the same page.)

Q cont'd: Yes the thing is that sometimes i have to split the weights and the last 20 min of turbulence workout! one in the morning and the other in the afternoon.But if you say it doesn't matter i'm going to stop worrying :)

Yep, that's fine. If you want, you can do weights one day and intervals the next.

Q: How many full body bodyweight exercise sessions would you recommend per week before the return diminishes or begins reversing? Great stuff online and on facebook Craig! Love the audio podcasts!!!

It really mean for fat loss? It's tough to go more than 4 per week without running into overuse injury. Overuse is the #1 factor in determining training frequency when it comes to fat loss.

Today's Kickbutt Mindset Tips - My 12 Rules

These are the rules I live by.

..what are yours?

Today's Tips:

"Basically, we've been learning by doing, which is always better than paralysis by analysis. Do something small. Fail small. Learn the lessons, and then you can succeed at scale." - Dorje Mundle, Novaris. Quoted in Rotman magazine.

And a cool rundown of our Mastermind last week:

=> Masterminding Secrets from San Diego

Have a great weekend,

Craig Ballantyne, CSCS, MS, CTT

Thursday, September 15, 2011

Deadlifting like an old man

Workout: Deadlift, box jump, glute ham raise, good morning, power wheel ab pike. Simple, but long,
since I started with a 15-minute walk around the block followed by the old-man warmup.

What type of warmup do YOU do?

Here's mine:


Last night I met a few friends for dinner at the poorly named, Sushi Inn. Ironically, it's in the heart of
tony Yorkville here in Toronto, yet you feel like you're going to Motel 6 for sushi. Strange. I had the
Gold Sashimi plate, and it was quite good. Lots of octopus and squid. Ewwww. But I put those straight
into the muscles.

Another workout resource for you, here's a new article from Certified TT Trainer Mike Whitfield


Today's Kickbutt Mindset Tips
Follow the golden rule. Help others. The more they succeed, the more you succeed. "Nothing great
was ever achieved without enthusiasm." – Ralph Waldo Emerso

‎"Lasting goal achievement requires lots of time, hard work, personal sacrifice, ongoing effort, and
dedication to a process that is maintained over years." - Marshall Goldsmith. #truth

Today's Independence Tips:
"My business mantra: Inspire employees with something meaningful and true." - Mika
Ihamuotila.....Do you have a mission and a vision in your business? Here's one of mine:

"You build brands from a deep understanding of the consumer, to communicate effectively, you have
to break through the clutter and leave a lasting impression; and you must always give the consumer
something back in return for the time she or he spends with you." - David Dunne

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I have a new FB page dedicated to Metabolic Resistance Training Workouts


Check out Workout B from the TT MRT program here:


Wednesday, September 14, 2011

Nice work Canada

Congratulations to Aaron Carpenter and the rest of Canada's rugby team for their win at the World
Cup. I trained Aaron back when he was at McMaster. He's a really good kid and I hope they keep it

Meathead morning. Bench, pulldown, db incline, db chest supported row, dips, face pulls. Now to go
downtown for a breakfast meeting and then to the chiropractor for Active Release treatment. Then
back to work...finishing up the October TT workout of the month today.

Today's Workout Resource - Metabolic Finishers for Fat Loss


Today's Kickbutt Mindset Tip:
You have to stand up for what is right for you at this time. "By adhering to a strong honest
philosophy, you will remain guiltless, blameless, independent and maintain control over your life.
Without a sound philosophy, your life will eventually crumble." – Kekich Credo #39

The right thing is usually not the easy thing to do. You may sacrifice popularity for rightness, by
you'll lose self-esteem for wrongness. Don't be afraid to say no. – Kekich Credo 47

Today's Tip:
"The great unwritten contract: every piece of advertising should give something back to the
consumer, whether it be entertainment, information, a moment's distraction from the cares of the
day or a window into the lives of others." - Terry O'Reilly

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, September 13, 2011

Hottest fat burning method in the world

Just spent a weekend with over 37 fitness professionals, and we pretty much agreed this is the hottest
fat burning method in the world right now


Almost every trainer in the room is using these at the end of their client's workouts to get faster fat loss

Try it. Test something new today. Track your results. Learn a lesson and apply this to your life
tomorrow. Repeat every day.

Today's Kickbutt Mindset Tips:
"The secret of getting ahead is getting started. The secret of getting started is breaking your complex
overwhelming tasks into small manageable tasks, and then starting on the first one." – Mark Twain

Today's Tip:
Surround yourself with people who are smarter than you are.

Find time. Set deadlines. You'll get it done if you make it matter to you.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, September 12, 2011

For those about to rock

"For those about to rock, we salute you." - AC/DC

If you are going to join us, and be one of the people who stand up to a challenge today, who face a
fear square on, who attack an attitude that is holding you back, then I salute you.

"Courage is a self-inflicted quality that gains momentum every time you try it." - Jeffrey Gitomer

If you are ready to make today your day, and the next 12 weeks the best 12 weeks of your life, then I
salute you.

This is the last Monday you'll have to join the 12th Turbulence Training Transformation Contest.

It's your chance to lose belly fat, get lean, overcome your emotional eating, and put in place easy-to-
follow habits for life that not only allow you to get lean at the snap of your fingers, but to stay lean
and sexy without giving up the life you enjoy.

All you need is to commit to three session per week of 45 minutes, with TT workouts you can do in
the comfort of your own home.

Proven workouts, that is. Proven to help men AND women lose over 33 pounds of fat in just 12

Imagine being 10, 20, or 33 pounds lighter this Christmas?

That would be a heck of a present to yourself, wouldn't it?

And you don't even need to buy anything. Heck, you might even win $1000 just by losing your belly
fat - making it an extra special Christmas.

So here are the 3 simple steps you need to take to get started in the 12th Turbulence Training
Transformation Contest:

Step #1 - Take your before photo with a newspaper to verify the date.

Step #2 - Use Turbulence Training workouts for the next 12 weeks. You can get those through our
website or use ones from my blog or youtube channel.

Step #3 - Take an after photo 12 weeks later with a newspaper from that day to verify the date. Write
up a 300-word summary of your success story. And email all of that in to us here at

That's it. That's all you need to do in order to be a part of the 12th TT Contest.

Get started here:

And together, we can lose fat, get fit, look sexy, and achieve our BIG goal of losing 500 pounds of fat
as a group in this contest.

I thank you - and salute you - in advance.

This is the time it all comes together for you,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - If you have a question, just drop by the TT FB page here to ask it:


Today is your last Monday to enter...get started now.

Have courage and take action.

Off-Day in Denver

No training today. Have a lot of work to do here in Colorado (just outside of Denver). Tomorrow I'll do
a squat workout, for the 1st workout of my new 4-week training program. Then I fly back to Toronto
on Tuesday evening.

I hope you're working out today AND that you are getting everything you need to join the 12th
Turbulence Training Transformation Contest here:

Here's the bottom line…if you plan, and I mean really plan things out (not just making your lunch the
day before, but plan out your nutrition and workouts for the next 4-12 weeks), you will lose fat and
achieve more than you ever thought possible. This is the stuff of legends.

Today's Kickbutt Mindset Tip:
Consider taking this risk…Stand up and proudly share your story of overcoming the obstacles in your
life. Why? Because someone else's story probably inspired you…and right now, someone is sitting at
home in pain just waiting for someone to come along and be the inspiration to them that someone
else was to you.

That's how the world changes…not by the government fixing it…but by the people changing it – one
success story at a time. It starts with you and I.

Today's Independence Tips:
Out-think, out-innovate, and out-hustle the competition, and vividly visualize yourself as winning
before entering into every deal or competitive situation. – Kekich Credo #45

I still struggle with this...have your say:


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, September 11, 2011

Inspirational Fat Loss Story

Did a quick deadlift workout at Fit Gym today in San Diego, and now I'm off to Denver for a couple of

Dang, I'm such a lucky person...I know the coolest people. You included. Had a fun night out in San
Diego at the Hard Rock. BTW, the Hard Rock in San Diego has the best event and checkin staff of any
hotel I've been too...really cool people.

PS - Had another great workout at Fit gym on old school chest workout with Bedros

And now for an inspirational fat loss story


This is a guest post by Rob Moore, a client of Certified Turbulence Trainer, Daniel Woodrum. Rob has
transformed his life both inside in out over the past year. He has lost close to 120lbs. Powerful stuff.

Craig Ballantyne

Friday, September 09, 2011

San Diego Power Outage

San Diego has been returned to full "Classy" status with power and internet. So we're back in
business. Yesterday the power went out for 12 hours without warning across Southern California.

And so last night we were roaming the streets of san diego with the power out...running with our
fitness gang led by was like Beyond Thunderdome out here. All types of gangs running the
streets. Friendly gangs. Just kidding. It was no big deal. Kind of boring, actually. Helped me stick to
my 9pm bedtime.

Got up this morning and the hotel gym was still closed, so I did a bodyweight workout in my room,
trying a few new things. Will report on this next week.

Today's Training Resource - Grip Strength Training Ideas

Today's Kickbutt Mindset Tips
"No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or
businesses as it does to manage massive ones…and the massive ones carry with them proportional
rewards." – Kekich Credo #40…Find support from others who support your big dreams and who
dream big as well.

Take full responsibility for your work environment and behaviors. Everything you do sets you up for
success or puts another obstacle in your way.

Today's Tip:

Never gamble. Calculate the maximum amount of risk you feel you can afford to take. – Frank

Stay strong and classy,

Craig Ballantyne, CSCS, MS

Thursday, September 08, 2011

Best two 20-minute workout plan per week

Had a great dinner last night in San Diego at Lou and Mickeys, a cowboy rib-eye steak and side of
broccoli. And I slipped in a little meathead upper body workout this morning.

QnA from

Q: If you can only fit in a 20 minute workout. A couple days a week, what exercises do you
recommend ( other days are 30-45)?

Workout A: Squat + Pullup, Workout B Deadlift + Press

Here's another take on the 2x20 plan:

Q: Is there a smart way to attempt to even up muscle size and strength. Due to long years of shoeing
horses(horrible body position to work in plus long hours working at an anvil with a hammer) I have
one leg, arm noticeably smaller than the other. Even upper back muscle definition is not balanced.

Less work on the strong side. Just one set while 3 sets for the weak side. You should also be
spending a lot of time each day (15 minutes) doing stickups, band pulls, etc. for upper back.

Q: Can you please give me your best bodyweight excercise superset for working quads and

My supersets use non-competing muscle groups, so I don't pair quadricep and hamstring exercises
together very often. A good exercise that trains both relatively well is the Bulgarian Split Squat,
particularly if you do the 1 and 1/2 rep style.

Today's CONTROVERSIAL kickbutt mindset tips:

Got some negative feedback on these two today...but I stand by them as rules to follow.

If you don't have social support, take charge as the leader. Be confident in your choices. People will
respect your decisions, even if it seems at first that they don't.


Avoid temptations…and environments that lead to temptation. No matter if someone struggles with
food, booze, gambling, etc., they should keep themselves out of those environments at all time so
that discipline does not need to be drained. We only have so much willpower.

Today's independence tip:

"Seek to minimize start-up risk but have maximum upside potential." – Yanik Silver, Maverick Rule #9

Craig Ballantyne, CSCS, MS, CTT
Last day for the sale

PS - Lead by example. - Kekich Credo #42

Wednesday, September 07, 2011

Deadlift and then airport and then San Diego

Heading back to San Diego today to learn from Bedros Keuilian and his Mastermind group. Should be a
great weekend.

Started the day with a deadlift workout. Not bad. Didn't make any progress in the last 4 weeks due to all
the travel and hard workout filming we've been doing. But should do well for the rest of the year.

Today's Kickbutt Mindset Tips:
You are the type of person who takes action, doesn't complain, finds a way to get it done, and never
gives up, right? The answer is yes, you are. Remember that during the tough times today.

If you are not making the progress that you would like to make and are capable of making, it is simply
because your goals are not clearly defined. - Paul J. Meyers

Today's Independence Tips:
Your first thought when you meet someone should be, how can I help them?" – Jeffrey Gitomer, The
Little Black Book of Connections.

And check out this article...the 5% Time Management Solution


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, September 06, 2011

Poor old puppy dog

Poor ol' pooches. ol' Bally the Dog has an ear infection. He's getting the dreaded plastic cone helmet.
And he has to go to a kennel for a few days while I'm gone. Rough week for the lil' stinker.

No training for me today, but I did a Facebook Fitness QnA at

Q: Best moves to build sexy female shoulders, that's where I want add shape/mass the most, thanks.
I should add I'm doing Big 5, starting tonight, anything I could add on at end of workout for
shoulders or will Big 5 cover it : ) Cheers, Lisa

Lisa, add shoulder presses after the rows, before the single leg movement.

Q: Does your metabolism really slow down after 40? I am having more of a difficult losing the weight
but easier putting it on. And that's on pretty good foods!

Hello Nathalie, there is no 'age' where your metabolism just slows down and drops off. The key is to
stay active and maintain your lean body mass.

Today's Kickbutt Mindset Tips
Don't let people beat the passion out of you. – John Williams

"What if you kept going? What if you dismissed your genetics and all the other excuses and just kept
at it and kept working hard?" - Alwyn Cosgrove

The opinion of your critics does not matter. What matters is the number of people you can help by
sharing your advice and encouragement in your business.

Here's a video with more Independence Tips:

Stay strong,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - This made my day...Mike is such a cool cat


Monday, September 05, 2011

Fitness QnA

Today's training for me was meathead upper body. Decent results. The weight room was filled with women over 60 doing squats, RDLs, and incline press. All wearing Ipods too. Pretty cool to see them training so hard and stylin' it up.

I did a QnA session on the TT Facebook page today, here were some of the best questions:

Q: What is a safe alternative to overhead presses?

If someone did dumbbell incline presses and a lot of wide grip rows, they'd build nice shoulders. But more importantly, see a good muscle therapist to fix the issue

Q:what's your approach to skinny-fat trainees??

In most cases, build muscle. Use metabolic resistance training workouts to build muscle and burn fat at the same time.

Q: Exercises to avoid for building too much shoulder muscle on females?

Shoulder exercises...and just avoid doing a lot of exercises. Building muscle is about volume (of both exercise, weight, and food). Don't train like a bodybuilder or eat like one.

Q: I'm 170 lbs @ 5'10 with a 35" waist which I'm trying to get rid of but 1800 calories a day doesn't seem to be working despite three workouts a week and plenty of walking. Is it worth dropping to 1500 calories or lower?

I think there is something wrong with your calorie counting. 1800 per day is really low for a man and should be working. I wouldn't recommend dropping lower.

And today's fat loss resource:

Don't forget this very important lesson during your Transformation ... one is more important than the other.

- The Classic Diet vs Exercise

Today's Kickbutt Mindset Tip:
Once you agree upon the price you and your family must pay for success, it enables you to ignore the minor hurts, the opponent's pressure, and the temporary failures. - Vince Lombardi

By adhering to a strong honest philosophy, you will remain guiltless, blameless, independent and maintain control over your life. Without a sound philosophy, your life will eventually crumble. – Kekich Credo #39

Today's Independence Tip:
A free video on building a website business

- How to build your business

Let's go,

Craig Ballantyne, CSCS, MS, CTT
Metabolic Resistance Training

PS - "Consistently and constantly force yourself to focus on the 'critically few' proactive activities that produce exponential results. Don't get caught up in the minutia." – Yanik Silver

Sunday, September 04, 2011

12th TT Transformation Contest Starts Today

The 12th Turbulence Training Transformation Contest starts today. It's your chance to lose belly fat and win up to $1000 in one of our four categories.

To see how other folks just like you have been able to lose fat and change their lives, visit our success stories here:


All you need to do in order to get started are these 3 simple things.

1) Take your before photos before Saturday, Sept. 17th.

2) On the day you take those before photos, start using any of the Turbulence Training workouts for the next 12 weeks.

3) Submit your before and after photos and 300-word contest summary "journal entry" to before midnight on Saturday, Dec 10th.

That's it. No purchase required. You can find the workouts online, on youtube, or on my blog at

Looking forward to your success. And remember, every pound you lose helps get us closer to my goal of helping TT readers lose 500 pounds of fat in this contest. Help me help you help me. We can do this.

Today's Kickbutt Mindset Tip:
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. You can do it.

Consistency is key. Track your efforts and focus on what works. Look long-term, not next week. Get social support to help you make it through the dip. I can't emphasize how important it is to connect with and communicate with like-minded individuals.

Today's Independence Tip:

"The more you get involved and the more you give to others, the more connections you will make, the more friendships you will garner, and ultimately, the more money you will earn." – Jeffrey Gitomer

Craig Ballantyne, CSCS, MS, CTT
Lose belly fat for your chance to win up to $1000 here

Saturday, September 03, 2011

Fat Loss is Simple #truth

Fat loss is simple once you accept how hard it is. Once you accept that, you accept how much effort, honesty, responsibility, planning, creativity, intensity, discipline, thought, and control the process is going to take it. It's not easy, but it is simple and straightforward. Only once you accept that will you succeed.

Some questions about the TT Transformation Contest:

Q: Hi Craig...just signed up for your contest...quick question: Does the before shot have to be in a bikini? lol I don't own one (never have!) and would prefer not to go out and buy one, since it won't fit in 12 weeks. ;-) Is a one piece ok?

One piece is fine, thanks Louise. Looking forward to your success.

Q: Hey Craig, I want to do the transformation contest, is the booty for wife program a good one to use? Would this program work my upper body enough or should I use another program to compliment it?

Hey Donna, yes, that is a good program, and it still has plenty of upper body work. Thank you.

Today's Kickbutt Mindset Tips:
"To climb the ladder of success, you don't nee more techniques and strategies, you need more friends." - Jeffrey Gitomer, "The Little Black Book of Connections".

"To get somebody to do something, you have to get them to WANT to do it." - Wired Magazine

Craig Ballantyne, CSCS, MS
Get TT Certified and join the 1 Million Mission

PS - Probably one of the best quotes to remind yourself of all the time.

"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel." - Maya Angelou

Friday, September 02, 2011

Yesterday's Workout Filming Crushed Me

Yesterday I filmed two 40-minute follow-along MRT workouts for a program coming out in November.
Finished with timed bodyweight squats. I could barely move my legs when I finished - felt like concrete.
You're going to get a good laugh watching me do this. Payback for every tough workout I've put you

So today is an off-day. Went for a bike ride around Toronto this morning. Did some foam rolling and
stretching, but that's it. Tomorrow I will bench press. My current schedule is quite messed up with travel
and workout filming. Once we hit September 13th everything will be back to normal and I'll have a
strong push to the end of the year to get stronger...right now I'm just treading water.

This week's Fitness QnA and the August Success Story of the Month -

Today's Kickbutt Mindset Tips:
‎"Make big plans...that's the best way to make big things happen. Write down your plans. Share them
with trusted colleagues. Seek out team members and accomplices. Shun the non-believers. They won't
be easily convinced, but they can be ignored." - Seth Godin

‎"If you do not show up you cannot win." – Jason Leister

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Thursday, September 01, 2011

Transformation Contest Winners

Congratulations to the Winners of the 11th Turbulence Training Transformation Contest. Check them
out here.


And I need YOUR help in the TT Contest #12 that starts this Sunday.

Our goal is to help contestants lose a total of 500 pounds of fat by the end of the contest. In #11, we hit
only 228 pounds - which is great, but still a long way from 500 pounds.

Can you help?

Check out the Transformation Contest site, get your TT workouts, and let's get started this Sunday.

Today's Kickbutt Mindset Tips:
‎"When someone tells me I can't do something, it makes me want to do it that much more." Barry Walker,
developer, Nashville

Search out positive people and experiences,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer