Wednesday, November 30, 2011

No workout wednesday

Boo. But I have to do a big filming session today on a goal setting program I'm putting together.

However, I did some stretching and old-man warmup, plus an extra dog walk since ol' B the D will be at home by his lonesome for a few hours.

Tomorrow will be a big squat workout.

Combat 'holiday nutrition' with this TT workout that builds muscle and burns fat


Now available for all TT Members - Dec 2011 TT 15-Minute MRT workouts over at

Today's Kickbutt Mindset Tip:
"Nothing is particularly hard if you divide it into small jobs." - Henry Ford...Keep working towards your large goals with consistent action every day.

And here's some of the info I'll be sharing in the goal setting videos:
3 tips to get more done in less time

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, November 29, 2011

Cleaning up the messes in your life

Today started with a rainy dog walk, but was followed up by an excellent
meathead workout.

Get more meathead workouts here.

Neutral grip pullups, overhead press, Wide grip row, dips, curls, shrugs. Fun, but not a personal best performance. Now for another dog walk in the rain.

Today's Kickbutt Mindset Advice:
Awesome advice on cleaning up messes in you life - by Dan Sullivan

You must look at what can be, not what is. You must also look at what is going to be if you don't change. You can change and things can be different. It's up to you.

‎"Don't strive for perfection, strive for progress. Get better every day.' - Joel Marion,

And a wealth tip:
"Produce for wealth creation and accumulation. Invest profits for wealth preservation and growth. Produce more than you consume and save a minimum of 20% of all earnings. Pay yourself first." – Kekich Credo #4

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, November 28, 2011

How I got my abs

No workout for me today. Feeling great after yesterday's deadlift workout and recovering for tomorrow's upper body meathead day.

But I have some ab articles for you.

First, how I got my abs

How to get 6-pack abs without cardio, by Certified TT Trainer, Mike Whitfield

Today's Kickbutt Mindset Tips:
Identify two solutions to the obstacles in your life. Eliminate the rationalizations that let those obstacles stand in your way. There is a way around everything. Never give up looking for the solution.

You can have everything in life you want, if you will just help other people get what they want. - Zig Ziglar

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, November 27, 2011

Experimenting with Hemp Juice

Trying to cut back on my almond milk intake and mix in some Hemp bliss/juice/beverage/milk (or whatever you want to call it). Doing so for variety and because Hemp juice does have a better nutrient profile.

Today's Workout: Big old man warm-up. Hang Clean, Sumo Deadlift, Rack Pull, side planks.

There was also another guy at the gym, about my age, former athlete, doing his own version of the old-man warmup. It was like we were having a competition to see who could warm-up the longest. He won.

My old man warm-up is here:


This was followed by 16oz Hemp juice blended with a banana and chocolate Biosteel recovery drink. I can tolerate the hemp juice if it's mixed with a few things, but not solely with regular protein powder. Now for a dog walk in the rain.

And here's a quick interval training tip I posted yesterday on my FB page:

For measuring interval training...
6/10 = regular cardio
10/10 = running for your life
Therefore, do your intervals between 8-9/10.

Today's 2nd training resource:

If you've never tried TT before, give this sample workout a shot, and discover the Dark Side of Cardio


Today's Kickbutt Mindset Tips:
‎"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again." - Abraham Maslow

Here's to a great week of growth. Stay strong and get stronger.

"What may be done at any time will be done at no time." – Scottish Proverb

This week, I encourage you to take action on that "thing" that you have been meaning to do for so long. "Eat that frog", as Brian Tracy says. Get it done. Procrastinate no longer.

Craig Ballantyne, CSCS, MS, CTT

Saturday, November 26, 2011

Beach Saturday

Haha, just heard the "more cowbell" song at the gym. Make it count and put some more cowbell into your workout today.

Hypocritically, all i did was rolling on a PVC pipe and stretching...but the PVC pipe definitely puts more cowbell into 'foam rolling'.

Followed that up with a 2 hour dog walk with extra dogbell. We went to the Toronto beaches and he had some good sprints and wrestling with a dog named, "buddy". Then he went in the lake. Then on the way home he ran into Buddy again and did more dog wrestling. Should be tired today, which is good, because I have to go out all afternoon.

Today's Workout Resource:
3 ways to make your workout harder

Today's Kickbutt Mindset Tip:
"Know where you're going. Create a personal mission or vision statement for your life." – Frank McKinney

By the way, if you're a trainer, my friend Bedros Keuilian from posted this on his Facebook page yesterday. It's amazing to help you get more clients:

Imagine if between now and December 31st you...
- Ran a 28 Day transformation content to your list
- Held a client referral content giving the winner a flat screen TV
- went to and bought mailing addresses of 5000 women, in your zip code, between 31-60, with household income of $100K plus
- mail this list a "New Year Revolution" promotion
- mail hand written thank you cards to your clients and follow it up with a personal phone call and offer them the "awesome clients only deal", 12 months paid in full for a killer price.
- systematically reactive former clients using a three step snail mail, email, phone call script.
- adopt a family or shelter, institute a Saturday drop in fee for all community members, and donate all the money generated from the next 4 Saturdays to this cause.

That would have a profound impact on your business wouldn't it?

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - "Recognize your highest calling as early as possible in life." – Frank McKinney, Make It Big

Friday, November 25, 2011

Post-Meat Meathead Workout

Well, I actually didn't eat any meat yesterday, but that's because I live in Canada. However, I had a great post-American Thanksgiving Meathead workout today, and I've finally figured out how to boil down my latest workouts, and the workouts of my guinea-pig meathead clients into two new TT Meathead programs for 2012.

There will be some sweet new Meathead workout program designs...modified a few exercises with new set and rep schemes. Muscle massacre 2.0.

Today's workout for me: Bench, V-grip pulldown, rack lockout, db row, face pull, db incline curls.

Until then, don't forget:

Do NOT do this AFTER you eat turkey (but feel free to watch it before, during, and after...and any time you want to watch me suffer)


How to get 6-pack abs for men

And for women:


Today's Harsh But True Kickbutt Mindset Tip:
It's possible no one really wants to see you succeed. No one wants to lose you to your ambitions. No one wants you to do better than them. People will try to hold you down. The negative media discourages success and encourages failure. You have to fight against all of these things to succeed, but if you believe in yourself you will succeed.

Move past the mistakes of yesterday. Learn from them, and then forget them. "Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit." - Conrad Hilton

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Thursday, November 24, 2011

Insane Bodyweight Workout Video

This workout almost drove me insane.

Do NOT do this AFTER you eat turkey (but feel free to watch it before, during, and after...and any time you want to watch me suffer)


And don't forget to check out the Men's Health SuperBowl/Thanksgiving Workout Day QnA


And one more ThanksTraining Day resource for you from Certified TT Trainer Mike Whitfield - How to get better results


Today's Kickbutt Mindset Tips:
"I used to say, 'I sure hope things will change.'Then I learned that the only way things are goingto change for me is when I change."~ Jim Rohn

‎"Life is fun when you open your mouth." You never know what's going to happen, who you're going to meet, or what positive effects it's going to have on your life when you just start talking to new people. – Neil Strauss

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Probably one of my favorite transformations...mostly because of the essay and the true 'pure transformation' aspect of this story. From zero to hero


Wednesday, November 23, 2011

Cement Leg Workout

My legs are feeling like cement right now. Good times. This was a high-volume workout for me. Not for a hard-core bodybuilder, but it was for me.

Today's Training for me:
Jumps - 3x5
Squats - 2 moderate sets and 1 set to near failure of 12 reps
Lunges - 4x10
Glute-Ham Raise - 4x6
Cable Chops - 3x10

Grab a free KB workout here...nice for doing at home

QnA with AC

Today's Kickbutt Mindset Tip:
"When you are tough on yourself, life is going to be infinitely easier on you." – Zig Ziglar

Alright, Happy American Thanksgiving from Canada. I'm working tomorrow because it's just another normal day here.

Bench pressing too,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, November 22, 2011

Just a random fast day

Finishing up the first fasting day I've done in over a year. Just randomly decided to do it.

To learn more about the science behind it, check out this site...from one of my best buddies in the fitness industry


More feedback about the TT MRT and Finishers programs:

John Simpson: "On week 2 of 24/7. Very challenging. Couldn't finish workout A, had to cheat and skip the 2nd and 3rd sets of Burpees. Also, jumping jacks never seemed so hard to do. On my second time doing workout A I was able to do the Burpees so it's awesome to see results already."

Katarina Roy Schanz: "Getting there with the finishers. Sometimes they finish me before I finish them, but I'm working on it!"

Brian Hoddy: "Just finished Advanced Workout 1 A of 24/7. Very challenging. My heart rate monitor had me in the mid 170s for most of the 2nd and third sets, and I had to take more than 30 seconds' rest on the last set. But I did finish!!!"

Debbie Dugan Dolce: "Metabolic Finishers-Amazing, fantastic, fun, hardest thing ever but the best ever at the same time! I've lost 4 lbs. in 2 weeks which is so great because I'd been stuck for so long. Genius stuff!!"

If you haven't tried them, you can get the workouts here:


Today's Kickbutt Mindset Tip:
"Do not be too timid and squeamish about your actions. All life is an experiment." - Ralph Waldo Emerson.....So don't wait any longer. Take action toward your goals today

If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with. Stay strong.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, November 21, 2011

Metabolic Resistance Training Workout Feedback

Have you done any of the TT Metabolic Resistance Training workouts or the TT Metabolic Finishers program? If so, what's your feedback? Would love to hear it. Thank you. And here were the replies on Facebook:

Yann Pouplin: "Really REALLY intense...felt a litlle bit dizzy after the finisher about an hour ago."

Randy Stark: "Just finished the Metabolic Finishers program last week. Tough as hell, especially workout C! The finisher circuit seemed alot harder than treadmill intervals! Going to stick with a finisher instead of intervals for a while, see if I can lose this last bit of belly fat, while keeping diet the same."

Mike Whitfield: "Workout B of the TT MRT is the most challenging workout I've ever done. It's tough mentally and physically. Spiderman climb followed by shuttle sprints... seriously? I lost weight just reading it, which was pretty cool."

Luke Fildes: "More finishers please loved em!!:)"

You can grab the MRT package here:


My Workout Today:

Practice week of new workout...where I don't train that heavy and do fewer sets. Included Depth Jumps, Hang Cleans, Sumo Deadlift, and Rack Pulls. 1-2 sets of each.

Now a bike ride to see the dentist.

Today's Kickbutt Mindset Tips:
‎"I don't care how much power, brilliance or energy you have, if you don't harness it and focus it on a specific target, and hold it there you're never going to accomplish as much as your ability warrants." - Zig Ziglar

I am not judged by the number of times I fail, but by the number of times I succeed; and the number of times I succeed is in direct proportion to the
number of times I can fail and keep on trying. - Tom Hopkins

Role of Re-Invention and Resistance in your life

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, November 20, 2011

how to pick the right metabolic finisher (article)

All these terms, MRT, MCT, and MFF can be a little confusing. So Certified Turbulence Trainer Mike Whitfield wrote this article for you on how to choose the right metabolic fat loss finisher (MFF) for your workout:

Mike's a pretty zany guy, as you'll see in the article, but his workouts give you awesome results.


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Check out the TT Trainer Mission here:


It's how we're going to help over 1 Million people transform their bodies and their lives in the next few years.

Funny Dog Workout Video

No workout today, just dog parking.

Thanks to Tom Venuto for sharing this funny dog workout video. Bally hasn't gotten the hang of this yet


Today's Training Articles:
The evolution of Metabolic Resistance Training

How to choose the right metabolic finisher

A friend gave me a gift card yesterday. Cool site. I made my loan to a farmer in the Phillippines to buy seeds for his farm. "Erminio is from the village of Isabela. He is 37 years old. He is married and has five school-aged children. To make a living, Erminio owns & operates a business venture in the agriculture sector raising crops." Check it out.


Saturday, November 19, 2011

Bally Gets Smashed

After my workout today, Bally the Dog and I went on a long hike down to Toronto's beaches. He went in the water and got smashed by a wave. It was awesome. Wish I'd had a camera. It was EPIC.

My workout today (off week from heavy lifting): Pullups, Pushups, DB Row, Db Press, Face Pull, DB incline curls.

Congratulations to new Certified Turbulence Trainer, Joseph San Juan. A great quote from Joseph: "I know what it was like to be overweight and unhealthy, and I know what it takes to change. I want people to feel how I feel. The great part is that the health change translated into other parts of my life. I'm a better worker, husband, and father. I have more energy and a more positive outlook on life." Well said, congrats Joseph. Inspirational.

Learn more about the Certification here:


Today's Kickbutt Mindset Tips:

Great thing to do: Today would be a great day to go through closets and put all the clothes, coats, shoes, etc. that you don't wear into a bag and donate them. Get the clutter out of your life and fill it with people and experiences instead.

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." - H. L. Hunt

"Reward yourself. Having big goals is awesome. But you gotta set smaller "milestone" goals, too, goals that you can reach and reward yourself for by
doing something cool. And then when we hit that big goal – get yourself that prize. Savor the moment and THEN set the next big goal to achieve." – Bedros

Think about these questions when trying to stand out..."Tell the story about (your market/solution) that no one else is telling. Make your popular idea
"new" again. What's the BIG MYSTERY?" - Mike Palmer, the copywriter who wrote the End of America promotion

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Faster way to burn fat than boring ol' cardio


Friday, November 18, 2011

Bally and My Workouts

Ol' bally the dog had an amazing run at the dog park today with a labradoodle and a ridgeback. I haven't seen him run like that in a long time. Good ol' poochy.

My training today: Box jumps, squats, lunges, glute ham raise, ball rollouts.

My latest Men's Health workout tips exposed - uncensored guideline to your Thanksgiving and SuperBowl Sunday workout


Also, congratulations to Ray Ortiz, the latest Certified Turbulence Trainer. He's part of the 1 million mission - - #FOGR. Check out Ray's Bootcamp at in Toronto

Today's Kickbutt Mindset Tips:
‎"Do not be too timid and squeamish about your actions. All life is an experiment." - Ralph Waldo Emerson.....So don't wait any longer. Take action toward your goals today.

"Your network determines your net-worth"....reach out and contact at least one person every day. Identify how you can help them. Be a value adder.

Craig Ballantyne, CSCS, MS, CTT

PS - Bonus gift fo you...a training call with my Scottish friend, Alwyn Cosgrove. We talk about metabolic resistance training and the importance of
foam rolling. You can download it here: (BTW, I also have a Turbulence Training podcast on Itunes with over 100 podcasts on it about training, nutrition, and interviews with fitness experts).

Thursday, November 17, 2011

New Follow Along Workout DVDs

Just finished up with one of my "guinea pig clients" in the gym, and I had him do a unique new circuit method I'm working on.

More about that soon...Oh, and tomorrow you'll get your complete Thanksgiving workout plan.

But today, if you need something to replace intervals, try this, and then get the 24-7 DVDs so you can do this workout while following along with me in the comfort of your own home while you burn fat.

(Plus you get to watch me work as hard as you'll be payback time for you after all the workouts I've put YOU through. And today is your LAST CHANCE to get the DVDs so cheap. So grab them ASAP.)

Get the 24-7 Follow Along Workout DVDs here:


3A) Burpees - 30 seconds
3B) Total Body Extension - 30 seconds
3C) Jumping Jacks - 30 seconds

- Perform the above circuit with no rest between exercises.
- Rest 30 seconds after completing the circuit.
- Repeat the circuit twice more for a total of 3 rounds.
- Rest 30 seconds between each.

Join me in this workout with the 24-7 Fat Loss hard-copy DVDs that you can follow along with in your living room, in front of the television.

This is the biggest bargain of the YEAR.

Get the 24-7 Follow Along Workout DVDs here:


My training today:
No workout for me today, just my "Old Man Warmup"

Bonus gift fo you...a training call with my Scottish friend, Alwyn Cosgrove.

We talk about metabolic resistance training and the importance of foam rolling. You can download it here:

BTW, I also have a Turbulence Training podcast on Itunes with over 100 podcasts on it about training, nutrition, and interviews with fitness experts.

Today's Kickbutt Mindset Tips:
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of." - Jim Rohn

And get all the Kekich Credos - and how I use them - here


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Wednesday, November 16, 2011

End of another 4-week program

Grey November day in Toronto, perfect for lifting. One of my favorite times of the year actually, with all the anticipation of the holiday season, plus I don't have many more trips for the year and no more seminars. I get to spend more time reading, writing, and researching.

My training today: Pullups, Military Press, V-grip pulldowns, Dips, Wide Grip Seated Rows, BB curls.  

Now I'm off to the chiropractor for Active Release treatment. I highly recommend Dr. Michael Sommers - one of Toronto's best chiropractors.

Later I'll be reviewing some exams from new TT Trainers. Thankful to have them joining the Turbulence Training 1 Million Mission. Have you watched my Mission Video yet? It's here


Today's Kickbutt Mindset Tip:
‎"Ninety to ninety-five percent of people will withdraw to the comfort zone when what they try doesn't work. Only that small percentage, 5 or 10 percent, will continually improve themselves; they will continually push themselves out into the zone of discomfort, and these are always the highest performers in every field." - Brian Tracy

Couple of Links for Business Owners:

𔂍 quick question for you -

Do you have core values in your business? Mine are here -

Craig Ballantyne, CSCS, MS, CTT

Tuesday, November 15, 2011

Fitness Interval Timer Apps

Question: What iphone and droid fitness interval timer apps do you use to time your intervals? Gym boss? Cardio timer? Anything else?

I posted this on my metabolic resistance training facebook page and received this in reply:

Dave Lambert Workout muse

Jason Tawn Interval Timer by

Shelley Lidgren Turk In2shape Round Timer

Lee Clark gymboss all day er'day

Nick Porter Hiit interval timer for Android.

Glenda Watt I'm so thankful for this status! I didn't know these apps were out there and I just downloaded one. Can't wait to put it to use!! :-)

Steve Alford Workout Muse.

Jacy Jean Gym Boss. ... Steve ^ how do you like Work Out Muse?

Darren Bello Don't know last time I changed Gym Boss batteries, one for home and another for away

Joseph Garcia Nike boom

Glenda Watt Incidentally, the one I chose was Interval Timer for iPod. I was going to go with Gym Boss, but they haven't updated for iOS5

Jim Vellenga I use a Gymboss Max most of the time, but occasionally I will use an online timer (not sure on the name) when I am working out and don't want to be changing the timer during the workout in more complex body weight workouts. For straight intervals I use the Gymboss.

Awesome stuff.

Now to our regularly scheduled content...

Today's workout for me: Hang Clean, Deadlift (315x7 - double overhand grip), Glute Ham Raise, Ball Leg Curl and Ball Plank.

Today's Training Resource:
For women...a TT workout and fat loss tips

Today's Kickbutt Mindset Tips:
46 days left in 2011. You can still achieve amazing results. You can still make dramatic improvements. You can still do SOMETHING. Start today.

Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way." – Kekich Credo #4

Stay strong,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, November 14, 2011

Monday No Workout

I don't like skipping Monday workouts. But that's the way my schedule fell this week. So just stretches and dog walks today. A lot of work to do anyways.

So far I've planned the December 24-7 workout of the month for members.

Good fitness QnA session on FB:

Q: What's the best way to pack-up when travelling for business without having to pack twice of everything (like gym shoes, work shoes, and all the clothes)

I use a Red Oxx bag, and can go to europe for 2 weeks without checking a bag. Mind you, the secret is to do laundry while you are there...either by renting an apartment or paying the hotel to do it. But I take Nike Frees and flipflops in the bag and wear dress shoes on the plane (or swich with the frees). This probably requires a video. But again, its all about laundry while traveling.

Training Resource of the day - TRX and KB workout:


Today's Kickbutt Mindset Tip
Short-term pain from discipline equals long-term gain from progress. Long-term pain comes from a lack of short-term discipline. It's a very simple, yet powerful relationship.

A great way to start your week is by recognizing someone else for a job well done. Most people don't get enough - or any appreciation at all. You could make someone's day today.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, November 13, 2011

A new week

A new week. New opportunity. Seven more days to improve ourselves, to make big progress in our lives. Start today with the rest you need, and the planning that will help you have a powerful and productive week. Start tomorrow morning off right.

Today's workout: Bench, Neutral grip pullups, db press, db row, db incline triceps extension, db curls, face pulls. 2 dog walks already today.

Benched 225 for 5 today...a long way off my best of 225x14 from 2006, but we are getting back up there. What about you...classic meathead question, "how much ya bench?"

Today's Training Resource:
Haven't tried TT yet? Use this sample program for men to burn fat and build muscle at the same time


Common question about 24-7 Fat Loss -

As an overview, the 24-7 program is the most step-by-step system I've ever been involved in…and we put it together with the mindset that, "Here's the absolute most perfect world system for fat loss."

That said, if you remove some elements, like the supplements, you drop down only from "here's the perfect plan" to just being a 9.5/10 plan.

If you have the diet and workouts alone, you'd still be at a 9/10. It's just all the little extras (the motivational quotes, the community, Joel's supplement recommendations, the extra bonus 24-hour timeline, etc.) that take you from a 9 to a 10/10.

Bottom line, you're still going to get incredible results even if you're not following the full supplement program.

Today's Kickbutt Mindset Tip:

Find two solutions for every obstacle in your life. That's one way to start making things easier. Add baby step improvements every day. Never give up.

And a biz post for you: One of my favorite posts that should be shared more than it has been

- (great for 'non-internet professionals')

Craig Ballantyne, CSCS, MS, CTT

Saturday, November 12, 2011

Old Bally the Dog - Party Animal

Just picked up ol' Bally the Dog from the kennel. They said he was a party animal and tried to go swimming in the pool today even though they had the cover on it. He is the canine equivalent of Tom Hank's best friend from the 1984 movie, "Bachelor Party".

Today's workout: squats, lunges, leg curls, ball planks. Now for a long dog walk. Tried to watch Captain America on the plane yesterday, but it was too slow to get going. So I started watching Goldfinger (3rd Bond movie).

Something about front squats...great exercise...demands a lot from you. You like em or no?

What about the ab wheel? It might be the best piece of ab training equipment out there.

Today's Kickbutt Mindset Tip:
Don't wait to tackle problems. Get them done early and out of the way so you can get on to new and better things.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Friday, November 11, 2011

Meathead Condo Workout

My workout today in a condo gym: DB Shoulder press, seated row, pushups, pulldowns, triceps, curls. Back to the barbell tomorrow with squats.

Had a bunch of questions from the readers, so I did a body fat measuring and maintenance QnA here:

Today's Kickbutt Mindset Tips:
Take time this weekend for self-reflection. Identify what you really want in life...what is really important to you...and then review your daily and weekly actions and habits. Are they moving you closer to or farther away from your goals? Make the necessary changes depending on your answers.

Do everything you can to get one major task done first thing in the morning before getting sucked into email. The more you can get done in this magic time, the faster your results will be.

Question "facts" about the information you believe. Just because a guru says it to be true, doesn't always make it so. And just because most people in your industry are doing things a certain way, that doesn't mean it's the best way. Plan, experiment, test, and fail forward.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Thursday, November 10, 2011

6-Week Contest Winners

Still not a normal workout schedule this week, and it's unlikely that I'll be back 'under the bar' until Saturday morning, so I'm going to continue my experimentation.

Slept a good 8 hours last night and today I'll be hitting a total body workout, going through the Phase 1, Workout C (this one demands more "mental preparation"). Do the things you find hardest.

But here's a great depletion workout if you need a short workout session:


Winners of our 6-week Transformation Contest (Congratulations to everyone, finish strong in the last 6 weeks - next contest starts day AFTER Christmas)

Today's Kickbutt Mindset Tips:
"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult." - Seneca

"Cherish time, your most valuable resource. You can never make up the time you lose. It's the most important value for any productive happy individual and is
the only limitation to all accomplishment. To waste time is to waste your life. The most important choices you'll ever make are how you use your time."
- Kekich Credo #2

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Wednesday, November 09, 2011

Condo Gym Leg Workout

I'm sore this morning from another workout in the condo gym here at Joel Marion's place in Tampa. It was different than my normal heavy barbell squat or deadlift training.

I did a high-rep lower body workout. Started with DB goblet squats, and included DB reverse lunges, ball leg curls, and db step-ups. It's not bad for a change up, but I am looking forward to getting back to the barbell on Saturday.

This workout also included a long warm-up and torso training basics like the plank and bird dog.

Later in the day I experienced a few hilarious Marion Family stories. First, they let me babysit. Technically. There were other people in the house, but I was in charge of lil Lilly Marion (only 9 months old!) for 10 minutes.

There was no crying.

And she didn't cry either.

Haha. Then at night, after we were done working on the website and community area, I left Joel snoring on the couch while I finished
a few emails at the Marion family dinner table. He had only slept about 2 hours a night for the last 4 nights getting everything ready for The guy can snore like a champ.

Today's Training Resources:

The Triangle of Fat Loss (the good kind of triangle, not the bad kind, like the Bermuda one)


MRT, MCT, and MFF QNA - with words longer than 3 letters


Today's Kickbutt Mindset Tips:
Change your mindset. You are a person who can and will succeed. Truly believe.

"Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement." – Kekich Credo #86

Drop the negatives. Hang around positive people. And most importantly, believe in – and expect more of – yourself.

‎"Pull out a piece of paper and write down 10 things you're doing that you really should NOT be doing because they're robbing you of productivity and
leverage, and they're not the highest and best use of your time." - Joe Polish, in today's issue of on productivity.

Stay strong,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, November 08, 2011

24-7 Workouts

The new 24-7 Fat Loss program is available. You'll get my latest and best metabolic resistance training and metabolic conditioning workouts in an 8-week program combined with Joel Marion's 24 hour fat loss nutrition plan.

A very cool option at - the ability to join the "Facebook" of Fitness while getting the new 24-7 Fat Loss workouts as well. Good times, great results.

It's been a hectic 24-hours getting the new program ready, and today I'll be doing a lower body workout - lots of bodyweight exercises because I'm stuck in a condo gym without barbells and just a few dumbbells.

Today's Kickbutt Mindset Tips:

‎"Don't let what you can't do stop you from doing what you can do." - John Wooden

Make sure you have a few friends who ask you tough questions, who make you think twice about what you believe is 'fact' in your business/career. Someone who challenges you is worth a lot more than a bunch of people who agree with your every decision.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, November 07, 2011

High rep upper body workout

Meathead upper body workout in a condo gym. I did max pushups (3 sets), seated rows (6 sets), db presses (4 sets of 20), pulldowns (4 sets). That was fun. Much different than my normal workouts. I max out at 51 pushups.

Talkin' about MRT workouts every day over here (share your favorite)

Today's Training Resource is inspiring and needs your vote:

6-week transformation contest entries for women

And for men:

Today's kickbutt mindset tips:
This is your life. You are where you are because of the decisions you made. It's time for you to accept it, take control, and change it if you want. No one is looking out for you. No one. It's all up to you.

You can have more…but only if you deliver more value. That should be your goal every working day. To deliver more value. You also need to get better. Every day. People get paid well for mastering high-value competencies. We don't get rewarded well for being average or worse. We don't get rewarded for taking…only for over-delivering value on our promises.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, November 06, 2011

Sunday Morning Hotel Room Workout

Bodyweight circuit and finishers done in the hotel room this morning.

Bodyweight finishers in the hotel room this morning...TBX, Bodyweight 20-10 squats, jumping jacks, and pushups. Amazing what you can do in a tiny space with just bodyweight.

Great time in Atlanta with Bedros, Lewis Howes, Joe Polish, Zach Even-Esh, and all the nice folks at Hooters, MF Sushi, and Rathbun's Steakhouse. Back to Tampa today to hang out with Joel Marionz

Today's kickbutt mindset tip:
"Everything you do is either moving you closer to or farther away from your goals." - Alwyn Cosgrove

If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.

Bedros Keuilian shared a great observation with me yesterday here in Atlanta...he said, "the most successful online business owners are pioneers". If you're not willing to try new business ideas, you'll probably struggle online. But if you have a pioneering attitude, you'll find a way to get it done. Find out more at

Craig Ballantyne, CSCS, MS, CTT

Saturday, November 05, 2011

Great food in Atlanta

Had some really great food yesterday here in Atlanta. Starting with Hooters of course, after doing a deadlift workout. We had grilled fish tacos. Yes, at Hooters.

Great dinner at Rathbun's Steakhouse in Atlanta last night. Cowboy ribeye, hickory smoked greens, and roasted brussel sprouts.

Thanks to Diana Keuilian for the bag of amazing CCCC's -

Of course, you know that ___ is more important than ____, right?


And now a gift for you. Here's why:

Research shows only 4% of Facebook pages ever get 10,000 friends, so THANK YOU for being a part of Turbulence Training. You rock. Make sure you've downloaded your free TT Gauntlet workout for being a friend of TT on FB


Kickbutt Mindset Tips:
It is tempting for us - myself included - to remain in our comfort zones. But that is not where we grow, improve, and make the changes necessary to dramatically move ahead. So my challenge to you to do the opposite. Look at what you are doing to stay in your comfort zone and think, "What is the opposite action of my instinct? And would this opposite action be the better solution?"

Good question to think about courtesy of Dan Kennedy's presentation the other night..."Are you REALLY giving your customers what they want?"...or are you
forcing your products on the market. Clearly you want to be in the former situation.

And finally, I just recorded an podcast with joe and dean in their hotel room here in atlanta. good times. I'll let you know when its online.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - The list you need in your life


Friday, November 04, 2011

Workouts With Pedros

Been working out with my best Armenian friend, Pedros Cooleyann, this week. Yesterday I did bench press and today I'm doing deadlifts.

But I won't be doing the Turbulence Dance today. Have you seen it?


And have you entered for your chance to get a free copy of the 24-7 Fat Loss
program here?


Kickbutt Mindset Tips:
"Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein


"You are never too old to set another goal or to dream a new dream." -C. S. Lewis.

Stay positive.

It is tempting for us - myself included - to remain in our comfort zones. But that is not where we grow, improve, and make the changes necessary to dramatically move ahead. So my challenge to you to do the opposite. Look at what you are doing to stay in your comfort zone and think, "What is the opposite action of my instinct? And would this opposite action be the better solution?"

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Yesterday I was hanging out with...

...Mary Ellen Tribby, former ETR publisher, as well as Joe Polish, who wrote yesterday's article over at

Thursday, November 03, 2011

Late workout

I'm switching over to afternoon workouts for the next couple of days. Did lots of pulldowns and rows yesterday, and will be hitting the Atlanta Gold's Gym later today for bench press.

Training Tips:

Did you know that you should be able to do a plank for 2 minutes straight? Dr. McGill's research shows that a 2 minute plank is associated with a lower risk of low back pain. And a side plank should be done for 90 seconds per side.

How to choose workout finishers

And if you had just a kettlebell and 10 minutes, what would your workout be? Mine would be snatches, sets of 10, minimal rest, as many sets in 5-7 minutes, then remainder of the time doing swings supersetted with overhead press. I've never enjoyed the kb clean and press.

Today's Kickbutt Mindset Tip:

Demand more of yourself.

Today's quote:
"The individual who aspires to great wealth by creating products and services people want is not the cause of America's problems, but, rather, the solution
to its problems. When an individual focuses on hard work, resourcefulness, and wealth creation — and is willing to take risks — it puts him in a position to
achieve the same American Dream that millions of wealthy people have experienced through their own efforts." – Robert Ringer

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Perhaps the most important article I've published at ETR yet (please share if you agree)

Wednesday, November 02, 2011

Travel Day

Heading out of Tampa today. Meeting up with my good buddy, Bedros Keuilian from Should get in some workouts and sushi and starbucks, that's the Bedros Keuilian triathlon.

Today's also a big day at TT HQ.

Happy birthday to Amy, the Director of Operations at Turbulence Training. Have a great day Amy, and thanks for keeping everything running so smoothly at TT HQ. Please wish Amy a Happy Birthday with me at

Over on that facebook page you'll also see a photo of what ol' CB looks like after finishing 8 rounds of Turbulence Training style 20-10 bodyweight squats (images are from the new 24-7 Fat Loss Workout videos)...and that's Chris Lopez, CTT, laughing at me in the background.

Today's Kickbutt Mindset Tips:
"Unless you change how you are, you will always have what you've got. We can have more than we've got because we can become more than we are." – Jim Rohn

And today's tip:

"If people are truly free, they should be free to become as wealthy as their talent, creativity, and hard work can take them, so long as they do not use force or fraud against anyone else. The American Dream is about opportunity, not guarantees." – Robert Ringer

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, November 01, 2011

All mindset today

Later I'll be doing a traditional interval training workout from, but the rest of today's tips are all mindset. Enjoy.

If you had to tell the world, would you eat it? So start keeping a public food journal online. You'll start eating better, trust me. Imagine you were wearing a camera on your head, 24 hours a day. That would knock some sense into our behaviors pretty quickly. Don't waste weeks and months of hard work on a simple few seconds of indulgence.

Keep track of the big lessons you learn everyday. Most people gloss over some of the most significant lessons in their lives because we're often too busy to reflect on what we learned. They remain reactive to life, never proactive. There is no self-reflection among the masses, and therefore they remain on the treadmill of life, doing the same thing over and over again and wondering why they aren't getting the results they want.

"Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement." – Kekich Credo #86…Drop the negatives. Hang around positive people. And most importantly, believe in – and expect more of – yourself.

‎"The best investment you will ever make is your steady increase of knowledge. Invest in yourself. Thirty minutes of study per day eventually makes you an expert in any subject – but only if you apply that knowledge." – Kekich Credo #93

Craig Ballantyne, CSCS, MS