Monday, March 31, 2014

99,000 TT fans

99,000 TT Fans!!! Insert Jay-Z "99 problems" joke here.

I just don't have one!

So I'll let you fill in the blank (keep it clean!)...

I got 99,000 fans and a ___ ain't one.

Alright, on to my workout update.

I was supposed to go to Powerhouse in Tampa to deadlift today, but I got stuck online making last minute travel arrangements for my trip to LA this weekend. So I stayed at Joel's and did the following garage workout:

1A) Powerblock Squat - trying it out, but taking it easy...going to try and deadlift tomorrow
1B) 1-Arm Overhead Press

2A) Powerblock Lateral Raise
2B) Slam Ball Slams

3A) Powerblock Incline Presses
3B) Lower body stretches and core training

After I went to a local market (like Whole Foods) for cacao nibs, coconut oil, berries, spinach, and other goodies. Speaking of diet, here's a free nutrition guide to start your week

"Nothing wins more often that superior preparation. Genius is usually preparation." – Kekich Credo #73

Today's Kickbutt Mindset Tip:
Stop procrastinating on that ONE Big Thing that needs to get done. Glue butt to seat and finish it. Or unglue butt from seat and finish it!

That reminds me, it's time to go tell more folks about my seminar. Join me in San Diego? Find out the details here:

It will be amazing,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Don't make this mistake. It can ruin your whole year

Saturday, March 29, 2014

The Doctor Oz Show

Did you know that you can kick-start your fat loss by what you drink first thing in the morning? Make sure you use this fat flush water this morning.
What are the weird (but yummy) ingredients in the "Fat Flush Water" recipe that my friend Kim recently shared on Dr. OZ?

Click on the video link below to find out (and then petition Dr. OZ to let me and Bally come on his would be hilarious, right?). . .
There's one "super nutrient" in this "Fat Flush Water" recipe that can . . .
  • BLOCK Fat Cell Formation
  • Boost Your Immunity
  • Protect Your Heart
  • And Detoxify Your Body
In the video, you'll find out how to make this quick and easy drink with items you ALREADY have in your kitchen...and

 how you can shed up to 14 lbs per month, WITHOUT losing any of the foods you love to eat
This recipe will help you achieve your fat loss WHOOOOSH.
Craig Ballantyne, CTT
Certified Turbulence Trainer 
PS - Just start your petition letter like this...
Dear Dr. Oz,
I know this crazy trainer, Craig Ballantyne, and he has an even crazier dog named Bally. You should have him on your show because he has these insane 4-minute NO-equipment bodyweight workouts. You'll love them...
PPS - In tomorrow's TT email...'ll get a NEW (and free) 5-Minute Fat Melting Miracle circuit workout. Stay tuned.

Thursday, March 27, 2014

Fat Burning Peanut Butter Chocolate

Drop what you are doing right now and check out this 
recipe my friend Chad just sent me.
It is A-M-A-Z-I-N-G!
This recipe is not only super quick and easy-to-make, it 
also combines 5 special fat-burning ingredients that. . .
  • Crushes any sweet tooth cravings you have
  • Helps you stay full, satisfied, and energized 
  • Stabilizes your blood sugar (this is SO important!)
  • Improves your metabolism
  • Tastes absolutely DELICIOUS!
My buddy Chad Tackett has been creating the most 
amazing fat-burning recipes for almost 20 years. But, 
in my opinion, this one is the BEST!
The video (at the link below) explains it all, plus you'll 
also receive a step-by-step PDF that gives 5 recipe 
variations, and tips for getting your ingredients dirt-
"Fat-Burning Peanut Butter Chocolate" recipe <== 100% FREEE!
I hope you love it as much as I do!
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Forget everything you've ever thought about what 
it means to "diet". 

This recipe is PROOF that you can lose weight and still enjoy 
life and eat delicious food!

Craig Ballantyne, CTT
Certified Turbulence Trainer

Monday, March 24, 2014

Meathead garage workout and weekend birthday party

I'll be doing some upper body meathead stuff plus slam ball intervals and some kb work to follow up after yesterday's deadlift workout. training, as I'll be traveling to Florida. I'm going to Joel Marion's to celebrate his 32nd birthday this weekend. I believe it is a "Frozen" themed birthday party, LOL.

While I'm there I will be sticking with my strict no-gluten, no-dairy, no red meat, no alcohol nutrition plan.

Sounds boring?

Nope. I'll crush plenty of Chipotle (carnitas!), amazing meals of fish and fresh vegetables, delicious local fruit, and my superfoodz breakfast. You can read about the Superfoodz and an awesome 10-minute circuit here:

And over on FB, where we just crossed 91,000 fans (!) at, a reader asked about getting rid of the last bit of stubborn fat.

My reply:

Advanced results call for advanced measures. You must be super strict with your diet. That's what fitness models know and do. Stick to TT workouts. It's all about dialing it in with diet. You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for belly fat.

Grab these...
1) FREE meal plans:


2) And get these workouts:

Today's Kickbutt Mindset Tips:
"A person who has not done one half his day's work by ten o clock, runs a chance of leaving the other half undone." – Emily Bronte

NEVER GIVE UP. Overcoming adversity, dips, & dark days makes you a better, stronger person. Make a plan, set a deadline, get social support and accountability, and reward yourself for getting through it. "Just as food tastes better when first there is hunger, success tastes sweeter when first there is failure." – Martin Rooney

Until tomorrow, create the VISION. Go here and watch my free video

You have one life. What will your legacy be?

Make it,

Craig Ballantyne

Sunday, March 23, 2014

Deadlifting vs Crossfit vs Cardio

Well, there was a guy in the gym today who claimed he was hardcore Crossfitter. He's been "doing it since 2007", he said. Unfortunately, he literally had a gut that hung over his shorts, and having seen him in the gym before, I've noticed he's actually gained 30 pounds of belly fat in the last year.


Then there was another guy in the gym. A runner. Only he hasn't been able to run for 4 months because of sciatica. He blames it on the treadmill. Last summer he was running 20-30 miles per week outside, but as soon as he started running inside, he got injured. Four months of massage therapy haven't helped much, he said.

Well of course not. Massage therapy doesn't fix sciatica.

Oh dear. So much fitness confusion.

That's why we've created the event where we bring in experts like Alwyn and Rachel Cosgrove. They've been running gyms since the mid-90's, and are both amazing trainers and business coaches. You can't miss them at the June event. See you there.

Now, onto my workout, which did not cause injury, and which will make me stronger and fitter and leaner, unlike CrossFit guy and cardio guy.

I believe in structured program design. That is the key to success. Alwyn knows it, Ferruggia knows it, Boyle knows it, and Wendler knows it.

The big bosses know it. You should too.

Okay, my workout.

Big Warmup including 5 sets of heavy kettlebell swings

1) Deadlift

2A) Military Press
2B) Snatch-Grip Deadlift

3A) Cable Lateral Raise
3B) Hamstring Curl

4) Hang Clean

Great times.

Stay strong.

Today's Kickbutt Mindset Tips:
"No one is useless in this world who lightens the burden of it to anyone else." - Charles Dickens


Take stock of the PEOPLE in your life today.

Getting social support is a huge key to success. However, removing as many of the negative influences in your life as possible is equally, if not more, important.

"If the situation is not right in the long term, walk away from it. Maintain a long-term outlook in all endeavors. Live like you don't have much time left…but plan as if you'll live for centuries." – Kekich Credo #33

Be good,

Craig Ballantyne, CTT

PS - See you here?

Wednesday, March 19, 2014

Leg Day was a Tough Day and a Truth Day

Inspired by my friend and NY Times best-selling author, JohnRomaniello's leg workout the other day, I pushed extra hard in my own worout.

At Goodlife Gym in downtown Toronto, I did:

1) KB Swings

2A)  Squats
2B) Leg Curls

3A) Front Squats
3B) Good Mornings

It was really great times and a little more volume than normal but shortened rest periods allowed me to get it all done in regular workout time. It's good to get out of the comfort zone.

Then I hit a Starbucks near the Air Canada Center for an awesome fitness QnA on my Facebook page. Many #truths were exposed...

Training #truth

There is no reason to do "extra workouts on off-days". Always make all training purposeful. Don't overdo it. It's those off-days where people end up 'tweaking' something because they don't give their form full attention.

Nutrition #truths:

1) Is chocolate milk a good post-exercise drink?

Yes, it contains protein and carbohydrates, so it is good for athletes and bodybuilders.

BUT it is NOT needed for fat loss. You do not want to consume added sugars if you are trying to lose fat. You simply do not need added sugars. Hope that helps!

2) What do I think of Superfoodz?

Yes, I'm a sucker for superfoodz, like Cacao nibs, Athletic Greens, and other fancy-schmancy health foods.

What will these really do for you? I'm not sure. Either way, we're all worm food in the end! Some of us just might be more superwormfood than others. LOL.

3) What "healthy" chips are best?

None. They are not real food. Do not eat them with a mindset that you are ever eating anything really healthy.

BUT you can enjoy chips if you eat them with a mindset that they are a treat. Just don't make "healthy chips" a habit. It's pointless to try.

Today's Kickbutt Mindset Tips:
Keep on pushing my friend, make every day a little better. Little bets lead to bigger steps and BIG victories!

"If the project is important, don't quit when The Resistance is at its meanest, because you're just about to beat it." - Shawn Coyne

Push yourself,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Get inspired by...

...our contest winners at - proving that women and men can use the same workouts to get amazing fat loss results.

Tuesday, March 18, 2014

Fitness Business Summit Videos

Do you agree with what this old man (RIP) said?
I know I do. It drives every action I take.

"You will get all you want in life if you help enough other people get what they want." - Zig Ziglar
That's why I gave and gave and gave at the recent FBS event.
When you give, you get better. And I came away from the weekend on a super natural high thanks to the energy from the crowd during my presentation...and from the 3 on-stage interviews I did with three of my top coaching clients - Mikey, Shawna, and Rick.
I really wish you could have been there. It was a life-changing weekend for so many. If you skipped it for any reason, just remember this #truth: "To get something you've never had, you must do something you've never done."
Don't miss it next year, okay?
Fortunately, while you can't experience the networking, the mingling with gurus, and the energy of that room, you can watch ALL of the content here:

Heck, just watching the short two minute intro video on that page will change the way you think about your fitness business.

But here's the coolest thing, when you get the videos, you'll also get notes from the entire weekend (taken by a professional note taker of course).

Click Here to Get FBS14 Video Footage
This includes BOTH of my one-hour presentations on growing your fitness business through your website.

These videos will show you how to easily make your fitness business competition proof.

But hurry, the new video release sale ends this Friday. Do NOT miss out.

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

P.S. I'm already planning my presentations for next year.

And I'm going to GIVE even more. See you there.

(Might be worth it just for my fart joke in presentation #1!)

Craig Ballantyne, CTT
Certified Turbulence Trainer

Meathead in Toronto

Great workout at one of the Goodlife Gyms in downtown Toronto today.

The workout went like this:

1A) Bench
1B) Pullups

2A) Neutral-Grip DB Press
2B) Landmine V-grip row

3) 1 set of dips to finish

So simple, so effective. There are also some nice training toys in that gym, but most of them are roped off with a Keep out Braigz CallEntyne sign on them. Oh well.

Here's a common question I get on FB...

Q: What should I eat before and after my workout? Protein or carbs?

If you are hungry, eat a little bit of both before training. If not, do NOT force calories. You don't need to anything special before your session when doing short workouts. After training, have 20grams of protein (whey protein is best), and then eat again when you are hungry. Keep it simple, my friend!

Many others are asking:

Q: I have a fitness test or race coming up soon, what should I do?

Well, first you need a time machine. Second, train consistently, but conservatively. Don't overdo it at first. Just do ONE set per exercise. Train twice per week this week, and then 3 times per week next week. Add a 2nd set next week, and a 3rd the week after. Get your diet dialed in. Back off if you feel it necessary. Good luck!

And if you are just getting started back on a running program for some spring races, use the running program in this workout:

Alright, now I have to get back to writing the TT April Workout of the Month.

Today's Kickbutt Mindset Tips:
Tough choices today will pay off tomorrow and echo forever in eternity. ‪#‎LeaveYourLegacy‬

Push on,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Biz tip of the day...

If you are just getting started, here's my advice:

7 ways to build more muscle

I've received a few complaints recently that all I do is talk about fat loss and diet, and that you want more info on how to build lean muscle.
So first, my apologies. Second, let's take a look at 7 of the most common mistakes made by men AND women that want to gain lean, sexy muscle:

Mistake #1) Not setting written, specific, measurable goals.
Bad goal: "I want to gain more muscle."  

Better goal: "I want to gain 9 pounds."

Best goal: "I want to gain 9 pounds of lean muscle by May 31, 2014." 

Mistake #2) Being terrified of "losing your abs".
Listen, you won't gain 20 pounds of fat overnight. If you take a shower every day, and ol' Bally the Dog - and his sniffer - sure hope you do, then you'll know if you are starting to gain fat. But with the right nutrition and workout plan, you'll have no problem keeping your abs while you gain muscle.

Mistake #3) Not getting stronger.
As Alwyn Cosgrove says, "If you focus on performance, your physique will improve". This goes for fat loss (through intervals), and muscle building (through strength).  
Mistake #4) Avoiding carbohydrates.
I know, you don't want to lose your abs, and everyone at the gym and all your favorite magazines are talking about how bad carbs are for you...but as Jason Ferruggia says, "You can't build muscle without carbs." 
Again, you won't lose your abs overnight. Eat the right carbohydrates, such as oats, yams, potatoes (with skin), and fruit, and you'll get the carbs you need without losing the abs you love.

Mistake #5) Skipping meals.
When I was a kid, I read all the bodybuilder magazines, and I remember Jay Cutler, one of the greatest bodybuilders of the modern era, saying, "I'll miss a workout, but I will NEVER miss a meal." 
Your body needs fuel to grow and repair. Take your muscle-building nutrition as seriously as you take your fat loss nutrition.
Mistake #6) Switching programs frequently like a Crossfitter.
That works for getting good at a lot of things, but it's not the best way to build muscle. You need to follow a program that causes muscle growth and adaptation over 4 weeks an then changes. 
As the creator of one of the most effective muscle building programs ever used in a published scientific study*, I know what works, and that is to stick with a program for at least 4 weeks.
*Ref: Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S, Phillips SM. Creatine-dextrose and protein-dextrose induce similar strength gains during training. Med Sci Sports Exerc. 33:2044-52, 2001.
Mistake #7) Trying to do it all ALONE without support.
Listen, just like with fat loss, you need a support community or partner to hold you accountable, keep you focused, and provide immediate answers when you're stuck.
Choose the right people. As personal development legend Jim Rohn said, "You are the average of the five people you spend the most time with."
So if you hang around skinny or overweight folks that are negative, eat poorly, and don't go to the gym, your odds of success are low. Fortunately, you can get support and accountability on the Internet.

If you are ready to stop making one - or more - of these mistakes, and you want to gain muscle while keeping off the fat, watch this video:

How to rapidly gain muscle in the next 28-days!

Thanks to Vince Del Monte, Alwyn Cosgrove, and Jason Ferruggia for their input on these 7 mistakes. These three coaches have over 51 years of experience in helping men AND women build muscle, so when they speak, you and I better listen.
Now go and set your specific goals and take action,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - When I was 31...
...I weighed 194 pounds at 9% fat. I had the best training partner in the world (he's now a professional sports team Strength coach). We trained for strength and muscle 4-days per week. 
We got big and strong AND stayed lean.
I can do that again. And that's my plan. So to get started, I'll set a specific goal of gaining 9 pounds of muscle by May 31st...let's me know what you plan to do, too.

Friday, March 14, 2014

Giving you one more chance

There was one BIG thing I forgot to give you in today's 
Go-Giver message.
And that was a deadline...because nothing gets us to give action
like a deadline. So here it is...
Tonight, at midnight, the registration investment for the TT
Certification increases by $300. So save big by reserving your
TT Certification spot here today => Get TT Certified and save
In addition, there are only a few spots left. We have a hard cap
on the number of people that we train at once - in order to GIVE
as much individual attention as possible. And we almost filled 
the TT Certification thanks to my presentations at FBS last week.
So grab your spot here before the price increases or all of the 
spots simply disappear:
Oh, and if you missed this morning's message, let me GIVE it
to you again. Have a generosity filled weekend! - Craig
The Secret to Getting All That You Want
The answer to getting exactly what you want in life is so obvious
in hindsight. Bu like you, I missed it for many years.
Every day I see personal trainers walking right by their chance to
have a great life, all because they have too much of a competitive
and scarcity mindset.

The answer to getting more in life, in fact, to getting ALL that you
want in life, has been known for decades.
You just need to start going in the OTHER direction.

Heck, even an ol' country bumpkin knew the secret. He shared it with
the world in one of his most famous quotes.

"You will get all you want in life if you help enough other people get
what they want.
" - Zig Ziglar
That's a HUGE secret to success so that only leaders really know and 
apply, and in the fitness industry, I'm talking about leaders like Mark
Verstegan, Alwyn Cosgrove, Bedros Keuilian, etc.
This sneaky secret to success works whether you want to get more clients
or whether you want to get your clients more fat burning results. It will
even help YOU lose fat and get in better shape, faster. Here's why...
When you teach and coach others, you become a better expert. You understand
the secrets at a deeper level, you see what really needs to be done, you identify
the obstacles, you generate your solutions, you share your goals, you get support,
you recruit accountability, and you finally make the changes you want.
But it all starts with your decision to make helping others your focus.
Help to win!

Ever since I flipped my internal switch and made it my goal back in 2007 to 
help more people - particularly personal trainers - to change more lives, 
EVERYTHING about my life has gotten easier and better - and wealthier.
Giving more has allowed me to:
  • Attract more good people into my life
  • Eliminate the number of people that criticized or attacked me
  • Become a BIG business leader
  • Help more people
  • Change more lives
  • Make more money
  • Have almost unlimited opportunity
  • Love what I do (more than ever)
  • Give more back
It's the perfect cycle.
That's why you must Flip the Switch inside of you and give more.
You see, I love this anonymous quote that has been going around the web:

"To get something you've never had, you must do something you've never done."
That's such great #truth!

So what's your next step if you want to become a top personal trainer in
your town?
I've been doing a lot of study on the mindset component of this, because
there are so many struggling trainers with plenty of "workout smarts"that
just can't seem to break through and build the business of their dreams -
with the freedom that they want - and deserve.
And recently I stumbled across this great quote on what it takes to succeed.
Like the two other quotes I've already shared, this one is also brilliant:
"Reach and Stare. Get out on the edge of your ability. Reach out into your
discomfort zone and reach past that. And find somebody to be . Stare at
what they are doing and model them
." - Dan Coyle, The Talent Code

Give and model a mentor. Give your energy, model success. Pretty simple.

Bottom Line: You must GIVE to GET.

That is why we give so much at Turbulence Training and through the
TT Certification.
Click here to attend the next TT Certification event

When you sign-up to get TT Certified, we'll start giving you everything
that you need to success. In fact, you'll get immediate access to:
- Every TT workout I've ever created (including ALL Bootcamp manuals)
- DVDs and online video access to the TT Certification seminar
- FREE access to the 2014 TT Summit
- Advanced Fat Loss Program Design and Client Attraction Secrets
- Monthly Done-For-You Marketing Materials like postcards, email sequences,
  Transformation Blueprints and more, all PROVEN to help you get more clients
- All TT workout videos
- The TT Forum (where you'll connect with other TT Trainers)
- And a very cool "goodie bag" sent to you in the mail (featuring some sweet
Turbulence Training swag and a special life-changing book

Here's to you becoming a TT Certified Trainer.
You'll leave the weekend FULLY TT Certified. 
And YES, as a TT Trainer, you'll get to attend the life-changing TT Summit
for FREE in 2014 - and for every year that you stay TT Certified - saving
you another $497.
The TT Summit and Certification will change your life. We're dedicated to
helping you get more clients and make more money - and get those clients
even better results in less time than ever.
Leave a legacy! Be a leader! Be a Go Giver!

Looking forward to giving,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - And that is why I hang around...
...other Go-Givers, like Bedros Keuilian.
In fact, at the next TT Certification, Bedros will be there to GIVE you a tour
of his six-figure Fit Body Bootcamp. He'll also GIVE you the secrets that he
used to get it there.

We are going to GIVE, GIVE, GIVE to you, so that you get, get, get results.

And when YOU get results, I win.


Because you grow the TT World.

You help me get closer to my 10 Million Transformation Mission.

The more I give to you, the more you help, the closer I get to my goals.

Thanks for being a Go-Giver.

I will see you - and give to you - at the next TT Cert in a few weeks.

Click here to attend the April TT Certification event

Thursday, March 13, 2014

Got hit by another cold weather vortex today, but it didn't stop me from opening the garage door during training. I had to, because we have the hook for the TRX there, and it was the only way to get a good triceps exercise in today's garage gym workout. Training was a mini-meathead workout. So much fun. Great pump. It went like this.

1A) KB Clean & Press
1B) Slam Ball Slammin

2A) DB Lateral Raise
2B) Band Pull

3A) TRX Triceps Extension
3B) Powerblocks Palms-Up Curls


That led to a pumped up FB QnA.

Someone asked for the best arm exercise.

There are lots of great arm exercises, but no "best". For triceps, you can do assisted dips on the machine at the gym, close-grip pushups, or lying dumbbell triceps extensions. For biceps, you can do assisted underhand grip chin-ups, palms up dumbbell curls, or palms-up seated incline curls. All of those are great.

Another reader wanted to know how to get back in shape fast.

Research showed that a single 4-minute workout was equal to 30 minutes of cardio. See here

Today's Kickbutt Mindset Tip:
“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

Read my Life Philosophy here

Stay strong with your rules,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's a very important rule for life:

Wednesday, March 12, 2014

Truth About Cardio and Garage Gym Workouts

Drumcode podcast. Check. Heavy kettlebells lined up in a row in the garage. Check. Snowstorm keeping from the gym. Check. Workout designed by Bally the Dog. Check. Good to go.

Today's workout was: KB Swings, Double KB Front Squats, KB reverse lunges, power wheel rollouts, Powerblock RDL's, MB slams. Great times. Off for a couple days, till a deadlift workout on Saturday. My glutes, hamstrings, and forearms will need a couple of days to recover. Loved it in the garage much better and effective than cardio.

Now in Toronto today, the big fitness buzzes are Madonna's new Hard Candy gym, which I would love to visit just for amusement, and the "great elliptical debate". I did not hear the elliptical debate, and apparently Jillian Michaels was involved, but I know this:

The elliptical machine is the biggest joke in the gym. It overestimates calorie burn by 42%, according to ABC news.

Also a problem at this time of year? Shin splits. Here's how to avoid them:

You simply need to start slow and let your muscles adapt to training. If you run too long, or on too hard of a surface, or too frequently, or in bad shoes, you will get shin splints. You can't go from nothing to 5 miles in a very careful and conservative. Stay strong and safe!

If you absolutely, positively must run

Your joints and I would prefer you didn't, as that is a recipe for overuse injury. 20 minutes, with a good warm-up and cool-down on each side, is okay. Make sure to stretch muscle groups that get tight from running (hip flexors, calves, hamstrings) and get strong with TT. Do as little as possible, please.

Final inspiration:
Take Action on Your Transformation and FINISH the job you started. Read the 5 steps here to finally get your big projects done:

Today's Kickbutt Mindset Tips:
You have to be tough on yourself. It is not easy to succeed. Demand more of yourself. Pay the price. Earn the rewards. That's how it works in the real world.

Stay strong and get stronger,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Tuesday, March 11, 2014

Meathead Powerblock Blaster

"I'm late, I'm late!" I said, like the Alice In Wonderland character. And I was. I had so much to do and catch up on this morning that I didn't start my workout until 11am. That was 2 hours late, and I didn't have time for a full session.

So I postponed my squat session to Wednesday and did this upper body meathead garage gym surprise workout instead, and it rocked.

After a quick, but thorough upper body dynamic warm-up, I slipped into a warm-up circuit followed by a Powerblock session in the garage and basement:

1A) WYLIT on ball
1B) Pushups
1C) Band pull

2A) Powerblock Floor Press - 4x15-20
2B) Powerblock 1-arm Row - 4x12-16 per side

3A) Slamball Overhead Slammers - 11x5 reps
3B) Pullups - 11x5 reps

4) Shrugs - 4x20
Great times.

But wait, no powerblocks? No worries. Don't miss this bodyweight 200 challenge we posted here:

And for our nutrition note...How's about a quick favor? Name this sandwich

Today's Kickbutt Mindset Tip:
#1 regret of dying people is: "I wish I'd had the courage to live a life true to myself, not the life others expected of me." – Bronnie Ware

Do not have any regrets about today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - "May you live as long as you want & never want as long as you live." - Irish Blessing

Sunday, March 09, 2014

7 minute circuit

Well, I'm finally on my way back home to Canadia after a 3-week tour through the USA (the warm parts, thankfully!). I'll get home to the farm just in time to celebrate my mom's 71st birthday with her and ol' Bally the Dog. 
But there won't be a lot of time for a workout (my flight leaves at 8am), so I'll be doing this 7-minute circuit. Care to join me?
Several years ago, I created an incredible fat burning system called the "Big 7 Circuit". If you're looking for a quick, almost NO-equipment workout, use this total body session to kick-off another incredible week of Turbulence Training for fat loss. It's a total-body workout that MUST be done in this order:
Big Exercise 1 - Jump
Big Exercise 2 - Squat
Big Exercise 3 - Pull
Big Exercise 4 - Push
Big Exercise 5 - Single-leg
Big Exercise 6 - Total Body Ab
Big Exercise 7 - Interval
Let me give you an example of how this would look. The circuit takes 7 minutes - and you should do a quick 3-minute warm-up of prisoner squats, pushups, and jumping jacks (30 seconds each, repeated 2x's).
The 7-Minute Big 7 Circuit
1) Box/Bench Jumps or Jump Rope - 30 seconds + 30 second rest
2) Close-Stance Bodyweight Squats - 50 seconds + 10 second rest
3) Pullups or Bodyweight Row or Seated Row - 45 seconds + 15 seconds rest
4) Decline Push-ups or Close-Grip Pushups - 60 seconds, no rest
5) Bulgarian Split Squats - 30 seconds per side, no rest
6) Cross-Body Mountain Climbers - 60 seconds, no rest
7) Shuttle Sprints or Run in Place - 20 seconds + 20 seconds rest + 20 seconds
Whew. Done. 
That's a full 7 minute workout. If you have time, you can do up to 4 total rounds for an Ironman-style 28 minute workout (31 minutes total including the 3-minute warm-up). 
Well, that's a heck of a start to the week. 
Just wait till I give you something to FINISH it.
Stay tuned for a very special email on Wednesday,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - You are awesome.
Thank you for all of your hard work. I love hearing your feedback and success stories by email and on Facebook. 
PPS - And we also enjoy solving your problems.
If you have workout access issues or password problems, the best way to contact us is on Facebook. We see every message, and you'll get all of our replies (unlike how some emails randomly disappear into cyberspace and junk folders). So if you have a question or problem, just post it here:
And we'll help you just like this:

Bench Press in SoCal

What a fantastic weekend down here in Orange County, California, at Fitness Business Summit.

I delivered two presentations to the 500+ person crowd yesterday, one at 9am PST and the other at 9pm PST (!). The first was a 9.5 / 10 - and included THREE fart jokes that went over really well. The second pres was about an 8.5 / 10. I did a tough love section in the 2nd one that was a little experimental.

It was great hanging out with all the "CTT kids". Great to see Derek Wahler, Catherine Gordon, Ray Ortiz, Amy Dodd, Lesa Gutenkunst, Cara Eckerman, John Marchiano, Kate Vidulich, Dani Woodrum, Mikey Pancakes, and so many other CTT's here at FBS. And fantastic to meet young Nestor Flores, CTT, for the first time - he is taking a real 'gamble' on investing in CTT and FBS and it's paying off big time for him.

Wonderful weekend warm-up...for the TT Summit in June!

Today's workout was done at 24-Hour Fitness across the street. And it was a great Meathead training session.

1A) Bench Press
1B) TRX Row

2A) Incline Press
2B) Hammer High Row

3A) DB Neutral Press
3B) Landmine Row

Really enjoyed it.

Alright, now it's off to LA for an early flight on Monday morning as I make my way back to Cold Canadia. In the meantime, use this 7-minute circuit to start your week right, a'ight?

Today's Kickbutt Mindset Tips:
Getting social support is a huge key to success. However, removing as many of the negative influences in your life as possible is equally, if not more, important.

Stay strong,

Craig Ballantyne, CTT,
Certified Turbulence Trainer

PS - How much cardio?

Just say NO to cardio.

You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for belly fat. Grab these...

1) FREE meal plans: and

2) And get these workouts:

Saturday, March 08, 2014

3 sneaky food tricks for fat loss

If there is junk food in your house, you're going to eat it. So if you don't want to eat it, get it out of your house. Otherwise, accept the fact you're going to eat it eventually. That's just the way it is, and that's how good diets go bad.
And if you're like most TT readers, you probably want to drop a few sluggish "weekend" pounds, but don't want to give up eating your favorite foods... don't worry, we've fixed that problem. At the page below we're going to show you that many of the foods promoted as "healthy" these days can actually make you fatter and cause even more belly bulge!

You'll also be excited to see this unusual story from an ordinary couple in a small town in Michigan that dropped a combined 101 pounds and serious inches of belly flab.

How did they do it?

Well, it all starts with these 5 foods we've all been told are some of the biggest diet "do's", but in reality, are HUGE weight loss "dont's"...

These supposed "healthy" foods have turned out to be surprising "weight loss-killers" you must avoid if you ever hope to drop that stubborn flab:

>>> 2 Foods To NEVER Eat & 3 To Avoid (For A Flatter Belly)...<<<

Enjoy learning about these surprising foods and you'll thank us later ;-)
Get the junk out of your life,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - And don't forget about using... 12-hour diet rule.
Make sure you go 12 hours between dinner and breakfast. So if you need to eat breakfast at 7:30am before work each morning, you're cut-off time for eating at night is 7:30pm. That will help you avoid mindless snacking.
Stay strong and eat your way to fat loss!

Wednesday, March 05, 2014

East to West Training and Nutrition Update

Time to enjoy my final 24 hours in Florida today before I head over to the West Coast for Fitness Business Summit.

Last night was a fun evening with my mentor, Mark Ford, up in Delray Beach. We hung out and talked for 3 hours at his cigar bar. I left with four BIG ideas for Turbulence Training.

This morning I drove back to Miami for a deadlift workout. Nearly got kicked out of the gym for deadlifting, but managed to get through the full workout, doing this:

1A) Deadlifts

2A) Military Press
2B) Snatch-Grip Deadlift

3A) Cable Lateral Raise
3B) BB Shrugs

I had planned on some power cleans, but my calves were feeling too tight.

Over on FB, I posted a lot of TT videos, so make sure to check out my Youtube Channel for over 100 more training videos, workouts, and funny nutrition videos

Today's Kickbutt Mindset Tip:
When starting a new habit, remember this:

"The first step is crucial — keep it tiny. Do not be ambitious yet. That leads to failure. Consistency is what you’re shooting for here so make the hurdle as low as possible." - Eric Barker

And while I've never given anything up for Lent before, this year I am going to restrain from alcohol and red meat. Alas, I did not have a chance for pancakes yesterday.

And make sure to check out my Youtube Channel for time management and perfect day videos

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - “Do not compromise if you are right. Hold your ground, show no fear, ask for what you want & opposition will usually agree"– KekichCredo #32

Craig Ballantyne, CTT
Certified Turbulence Trainer

Tuesday, March 04, 2014

Only Nutrition Course You Need

I really, really, really hate to admit this.
The truth is you cannot out-exercise a bad diet. Heck, I made a funny Youtube video about this topic to prove the point, and it's been viewed over 203,000 times.
(They really should give me my own webshow on FunnyorDie, LOL)
So, you need the best nutrition course for yourself and for clients, of course, but what kind of nutrition advice can you actually give? (Is it even LEGAL to give nutrition advice?) And if you CAN give nutrition advice, how should you give it?

Find out in this free 5-day nutrition course by renowned coach, researcher, and pioneer in the field of exercise nutrition - Dr. John Berardi. It's the only course you'll need.

===> Click here for instant access to the course

In Dr. Berardi's free course, you'll learn:

    What nutrition advice you can actually give.
    How to get your clients to actually follow that advice.
    How to exactly assess your client's nutrition needs.
    How to devise a nutrition strategy based on that assessment.
    What stats to measure and exactly how to measure them.
    How to optimize a nutrition plan based on those stats.

BONUS: You'll even get 7 awesome nutrition tools you can use immediately. These tools will help your clients start reaching their goals right away. And help you look like a rock star coach.


I've known Dr. Berardi for over 15 years (since we met at a conference back in '99). He's now a world-renowned nutrition guru and coach to professional athletes and personal trainers everywhere, is finally giving up 7 of his nutrition secrets for you to use with your clients.

The best part? 
You can download these 7 nutrition tools right now. For free.

==> Click here for instant access to Dr. B's secret nutrition weapons

And YES, these are worth getting even if you are NOT a personal trainer and you just want to learn more about nutrition for fat loss.
If you already familiar with Dr. Berardi (or JB as I call him) - and his team at Precision Nutrition - then you know that they're THE world leader in nutrition coaching and education. 
(PN inspires me every single day to make the TT Certification better.)
That reputation alone makes this offer pure gold.
And if you haven't yet heard of JB, today's your lucky day.


Dr. Berardi's team has coached over 30,000 clients and they've certified over 10,000 fitness professionals, trainers, and coaches. Seriously, you couldn't pick a better guy to learn nutrition from anywhere in the world.

Again, you get this stuff entirely free right here, right now.


==> Click here for instant access to Dr. B's secret nutrition weapons

It's where I send ALL of my CTT trainers to learn more about nutrition.
Use Dr. B's secret weapons to get your clients more results, AND to get YOU more clients.
Keep on learning and improving,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Seriously, don't miss this. 
Others have paid as much as $199 for these tools.

Sunday, March 02, 2014

Super Sunday in South Beach

It is so gorgeous out right now. Warm, sunny, with that feeling of awesomeness in the air on a Sunday afternoon. So much potential for things to do.

Earlier this morning I wandered over to Crunch Fitness here in South Beach and did Workout B from my new personal program. It went like this:

KB Swings


Good Mornings

Front Squats

Cable Abs

Great times.

Then a quick visit to Whole Foods to grab cacao nibs, vegetables, Zevia, nuts, and some egg white protein powder. All are great travel snacks...well, except for Zevia. That doesn't get through security.

Once I got home, I made a Paleo Protein powder shake and settled in to deliver some Facebook Fitness advice...

1) You need to change your program every 4 weeks. And if you want advanced results, you must take advanced measures.

It doesn't matter when you workout. Consistency with workouts and nutrition is what counts.

You don't need to do a lot of ab exercises to be able to see your six-pack. Low body fat is most important. Abs don't get "big". But you still need to train your abs for low back health and performance.

You don't need to add finishers to your run or off-days if you're already doing TT. That's too much training. Redundant.

5) To lose 20 pounds of belly fat, use Turbulence Training - my new video program - starting with the Intermediate level (if you haven't been using TT lately) or Advanced. Work your way through it. And combine with the diet plan that has worked best for you in the past.

6) If you're just getting back into fitness, start with beginner workouts and take more rest time during the first few workouts. Do pushups from your knees. You just need to have patience. If you were fit in the past, it will come back really fast. So don't worry. It's no big deal. Rest a little more, do kneeling pushups, fewer reps, stay strong, and you'll get stronger. I promise!

7) You only need to do a maximum of 4 interval sessions per week, because the more you do, the more you risk overuse injury. Even pro athletes take recovery days.

Alrighty, time to go. I must enjoy South Beach for the rest of the day.

Today's Kickbutt Mindset Tips:
Do 5-20 minutes of meditation/deep breathing/quiet introspection today. Sit comfortably, inhale for 4 seconds, exhale for 6. 30x's minimum.

“Put on your own oxygen mask first.” You have to take care of yourself before you can be at your BEST to take care of others.

And have gratitude for everything in life.

I am so grateful to you and anyone that has ever used one of my workout programs, youtube videos, or daily tips to make a change in their life.

Here’s something for you that will make your life better and help you get more done:

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Metabolism Boosting Tip for Women

ws you a brand new, powerful metabolism boosting tip designed specifically to help Women lose weight fast where they need to most.
And get this;
Research shows when Women use this science proven tip to boost their metabolism they burn fat faster and easier than men instead of the other way around for once!
Use this flat belly tip to flip on your female fat burning switch today:
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - The sheer number of real, everyday Women with shocking transformations in this video that have used this flat belly tip will absolutely amaze you. It really is pretty crazy stuff!

Saturday, March 01, 2014

Well, I'll be honest with you.

Ol' CB had a bit of a headache today after a Friday night out in South Beach with my friends, Porter Stansberry (and his wife), Matt Smith, Sean Goldsmith, and over 15 others.

I don't consume alcohol very often (anymore), and so a few drinks at the Setai and Raleigh hotels left me with a persistent, yet moderate hangover today.

Time to get back on the TT track.

Fortunately I had a good workout mid-morning today.

It was workout A of my new strength & mass program.

1A) Bench Press (5-3-1 style)
1B) Pullups (50 reps over several sets)

2A) Dips
2B) Chest-Supported Rows

3A) Triceps
3B) Biceps

That's it.

Now lot's of writing with this beautiful view.

Today's Kickbut Mindset Tip:
Know when enough is enough! Ha. ;)

Happy March 1 - "New opportunity is matter of choice not calendar. You could just as easily change today as on New Year's Day" - Dan Kennedy

Alright, have a great day!

Craig Ballantyne, CTT
Certified Turbulence Trainer