Saturday, December 31, 2016

Habit Changing Deadlifts

Great workout today. It was fueled with slightly more caffeine than usual thanks to Diana Keuilian's dark chocolate almond bark. It's addictive!

Today's session:

1A) Deadlift - worked up to 340x2
1B) Box Jump

2A) Leg Curl
2B) OH Shrug
  • Drink 4 liters of water / tea each day
  • Hardcore NO swearing of any kind ... Now I just need a PUNISHMENT for every curse word... $100 to one of the "homeless" pothead panhandlers in downtown Denver for each swear? That would bother me enough...
  • No plastic water bottles as long as I'm in North America (I have 14 days in Central/South America that I won't worry about)

Alright, so after a tough first day, everything is on track.

Day 1 - 3.75 liters, 3 pees at night!
Day 2 - 3.75 liters, front loaded more, only 2 pees at night.
Day 3 - 4 liters every day since

I just have to hit these benchmarks along the way:

1) Two liters within first three hours (before dog walk)

2) Three liters within first 8 hours (before workout)

3) Four liters within first 10 hours of being awake (that way I can avoid getting up multiple times during the night... but there doesn't seem to be any way for me to drink 4 liters of fluids and not get up at least once)

Also, no swearing or plastic bottles.

Today's Kickbutt Mindset Tip:

"Avoid negative people at all costs; they tire you out and wear you down.” – Brian Tracy …Play UP & only spend time with the best in 2017!

Also, make sure to stop by my Facebook pages for my latest Habit Change and Success videos.


And if you're ready to fix a bad habit and build up a good one, then join us over in the free 21-Day Habit Change & Accountability Club here:

Etr Vibes's photo.

Help us hit 2,000 members and get the positive social support and accountability you need to succeed!

Just ask to join the group and we'll approve you.

See you on the inside, my friend! -

Happy New Year,

Craig Ballantyne, CTT

Friday, December 30, 2016

See me in San Diego

Hey, GOOD news.

I just got signed up to speak at Fitness Business Summit 2017 in San Diego this March.

But the BAD news is the registration price goes up BIG time tonight.

Click here to get the best deal on the BEST personal trainer event of the year

You'll learn how to become a better trainer, help 10X's more people, and make more money so you can live your dream life.

Can't wait to see you there.

But again, you have to register TONIGHT before the price goes up.

Click here to get the best deal on the BEST personal trainer event of the year

See you soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - BIG day yesterday...

Bally birthday

PPS - photo is from last year... you only get a hat on Bally the Dog once in a lifetime!


Thursday, December 29, 2016

Transformation Update

Here's my #28th TT transformation update.

Goal is 4 liters of fluids per day (all fluids count)

Day 1 - 3.75 liters, 3 pees at night!
Day 2 - 3.75 liters, front loaded more, only 2 pees at night.
Day 3 - 4.2 liters
Day 4 - 3.6 liters by lunch ... now just a little over the rest of the day so I don't pee 3 times at night.

Also, no cursing (even though I wiped out on ice in the driveway and almost broke my wrist this AM!).

Start your transformation here:

Today's workout was just 5 minutes of kettlebell swings. 20 swings with the 53lbs EMOM.

Today's Kickbutt Mindset Tip:

Who you associate with is more important than you could ever imagine. Do not accept anything less than the best. Research shows you'll get more results with a workout buddy and online weight loss forum participation. And real life experience shows you that you can’t expect to soar like an eagle when you are hanging around with turkeys. Do not hang around folks who peer-pressure you into bad lifestyle choices.

Here I am with all the good people at the TT Summit 2013! And with our Certified TT Trainers, Daniel Woodrum, Brittney Woodrum, and Lesa Gutenkunst this past December

Image may contain: 2 people, people playing sports and outdoor
Image may contain: 4 people, people smiling, people standing

Start your transformation today,

Craig Ballantyne, CTT

Your Breaking Point

Have you ever heard the story of the boiling frog?

It goes like this…

When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.


If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.

So what’s that mean to you?

It’s simple.

A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).

Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.

We’re slowly allowing ourselves to be boiled.

We are…

  • Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat
  • Making excuses to skip workouts and slowly get off track
  • Waiting and waiting and waiting to get started
  • Not looking deep inside ourselves for internal motivation to change
  • Not seeking out social support from others
  • Resistant to change
  • And just not taking baby steps each day to improve our health, fitness, and body transformations
  • So I have one question for you…

Well, actually, I have two questions, but you’ll only be able to answer one.

1) What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?


2) If you already have had your breaking point and succeeded, tell us what it was and how you were able to stick to your changes.

Believe me, your answers will inspire and encourage thousands of other men and women to succeed.

When I take a look at all the TT Transformation Contest Success Stories, there is one common element to their stories.

They all hit a BREAKING POINT.

That got me thinking – especially after my blog post about how my Dad would be celebrating his 70th birthday if he had lived a better life.

But he never hit a breaking point.

So have you? Or are you still waiting to reach yours?

What’s your breaking point?

Have you hit the point where you are FINALLY ready to change?

If you are, here’s the solution for you.

It’s called the 12-Week TT Transformation Contest.

This is our 28th contest. I’ve given away over $150,000 to our winners over the last 10 years.

It’s been life-changing for so many people, and it will change your life, too.

Best of all, it’s free to enter and win my money.

Go here and read how to get started in the free TT Contest today

Looking forward to seeing your big transformation.

Stay strong and get stronger,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Again, here are the steps.

1) Decide that it’s finally time to change.

2) Go to to get started.

3) Change your life and win my money! smiley

Good luck to everyone!


Wednesday, December 28, 2016

Back on Track for the Birthday Boy

Sad to see so many people wasting their time on the cardio machines today.

Getting no results, hating it.

Thinking 30 minutes on the cardio confessional will overcome their 2000 calorie dinners.

It won't. Never has, never will.

Just say NO to cardio.

Here's a better, faster way to exercise =>

Today's workout for me was in the garage gym for the upper body...a nice Meathead workout to celebrate Bally the Dog's 11th birthday!

1a) Pushups
1b) Band Pull

2a) DB Press - New 2016 PB, 80x11
2b) DB Rear Delt Raise

3) DB Row - back to back sets with no rest

Today's Kickbutt Mindset Tip:
If you want advanced results, you must take advanced measures. Even now. You cannot succeed with an average approach. Demand more from yourself. Never settle. ... "The more you face your fear the less fear you have - it's like challenging your immune system - it either kills you or makes you stronger." - Verne Harnish

And.... this!

Happy 77th (11th) birthday, old friend. PS - photo is from last year... you only get a hat on Bally the Dog once in a lifetime!

Have a happy day,

Craig Ballantyne, CTT

PS - If you've fallen off-track, revisit your goal and re-do your plan.

Yes, there will be obstacles. No, it won’t be easy. But the path to success IS simple. It’s been done by many worse off than us, with bigger obstacles, surrounded by more negativity, and yet they were able to rise up and beat everything in their way. If they could do it, so can you.

Tuesday, December 27, 2016

4 Liters of water

Blah. This was not nearly as fun as I thought it might be.

Ok, I never thought it would be fun.

But it is a challenge.

Yesterday, as part of my 12-Week Transformation, I started a Challenge to drink 4 Liters of water / tea / fluids each day.

Yesterday I managed to drink 3.75 liters. It was tough and I still didn't reach my goal!

Why am I doing this? It's part Challenge, and part Experiment.

I realized I normally drink about 2.5 liters per day. How would my body and digestion respond if I upped it to 4 liters per day.

One thing I've discovered is that if I drink too much in the afternoon I end up getting up twice at night. Not good for rest and recovery. So today I front-loaded my fluids and I'm almost at my goal.

It's an interesting experiment... seemed to help with avoiding afternoon hunger, and I've been quite full today.

Otherwise, nothing is different.

If you want to change something, you should join our Habit Change Club on Facebook in addition to doing your Transformation journal here.

There are "no rules", but the idea is simple. Pick a habit you want to change over the next 21-days. Tell us about it. Post a daily update. Get our encouragement and support. Change that habit! And inspire others!!!

Along the way, watch out for random prizes to be given, amazing new online connections to be made, and personal strength and power to be developed. Have fun!

And while there are no rules in the Habit Club, there are 5 Rules for Success in 2017 =>

When you put in place a personal operating system, or as I like to say, The Rules for Your Life, you’ll suddenly become:

•    3x more productive
•    Healthier, slimmer, and more energetic
•    On the fast track to getting wealthier every day
•    Highly effective at work and highly engaged at home
•    The type of person that no longer gives in to bad habits or vices

Today's Kickbutt Mindset Tip:
"The line between failure and success is so fine that we are often on the line and do not know it. How many times has a man thrown up his hands at a time when a little more effort, a little more patience, would have achieved success? Just a little more effort and what seemed hopeless failure may turn into glorious success." – Elbert Hubbard

Cross the line to success,

Craig Ballantyne, CTT

5 Rules

When you put in place a personal operating system, or as I like to say, The Rules for Your Life, you’ll suddenly become:

•    3x more productive
•    Healthier, slimmer, and more energetic
•    On the fast track to getting wealthier every day
•    Highly effective at work and highly engaged at home
•    The type of person that no longer gives in to bad habits or vices

Sounds great, right?

But what rules should you put in place as the operating system for your life?

Well, I’ve been thinking about this a lot, so I filmed a brand-new video that reveals the 5 most important rules you must use in your 2017 Operating System.

Watch the 5 Rules for 2017 video right now

(Plus, you’ll get a sneak peek of my desk and the ETR offices!)


These 5 rules changed my life. They helped me overcome stress and beat my anxiety attacks. They allowed me to write five books and eventually buy the business of my dreams — Early To Rise.

But most importantly, they’ve given me a rich life, full of the best and most supportive people I could ever imagine, and every day is a great day, one that I look forward to as soon as I wake up (naturally) without my alarm.

Life is good.

Because of my rules.

And that’s what they can do for you, too.

Focused, energized, guilt and anxiety-free, and always present and ready for high-performance. That's the promise of The 5 Rules for Your Life.

Please like and share the video, and post in the comments about the 5 rules you’re going to create for your life.

Watch the 5 Rules for 2017 video right now

Monday, December 26, 2016

14-day diet to fight holidays and hangovers

Okay. It's over. For most of us.

Now, unlike me, you might have a social life and actually have plans for New Year's. smiley

But for most people, the holidays are done.

It's time to get back on track.

That's why we've already had hundreds of people jump into our latest TT Transformation Contest before the average person's New Year's Resolutions are officially made.

However... I've heard from hundreds of TT readers and...

You still need more nutrition help.

Well, I've got the solution.

Yesterday I reviewed the best post-holiday Detox programs, and I'm super-excited to tell you that my friend, Erin Neilsen, has the absolute best one for you.

Plus, it's the quickest and easiest to follow.

With Erin's program, you'll look and feel 10 years younger in just days.

Erin's an anti-aging nutrition expert and has worked with thousands of people all around the world to get slim and sexy.

(Speaking of which, if you DO have New Year's plans, Erin's program will make you look even better in that sexy outfit you have planned.)

Here's what Erin's 14-Day "Youth Method" Detox will do for you:

  • Burn off up to 15 pounds
  • Fight aging, diabetes, obesity, and autoimmune disorders
  • Soothe achy joints
  • Help you fall asleep quicker and easier so that you wake up feeling refreshed
  • Give you all-day vibrant energy
  • Boost your friskiness (okay, I mean sex drive, but the word "frisky" makes me giggle)
  • And make you LOOK and FEEL 10 years younger

Interested in having any of this happen in your life?

I know I am. (What? I like to look young and frisky!)

Alright, so let's do this.

Get the Youth Method 14-Day Detox here and turn back the clock tonight

And keep on turning it back every day for the next two weeks.

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Let me know how New Year's goes!

I'll be asleep by 9. Ha!

(I'm totally serious by the way.)

PPS - Here I am with Erin and Isabel De Los Rios at our annual Toys for Tots event in Denver...

... now listen, I'm way out of my league with these two, but I'm proud to say we're all over 40, and we all look like college kids.

Ok, maybe I don't, but I can't believe Erin and Isabel are over 30, let alone over 40!

Then again, they are the nutrition experts with the anti-aging secrets.

Get her detox here and turn back the clock today

Cb with erin   isabel


Start the 28th TT Transformation Contest Today

Join me.

Start today.


I'm beginning my 28th TT Transformation Habits today.

One of them is aiming for 4 liters of water per day.

It's an experiment to see how I feel ... in terms of hunger, energy, digestion, etc. each day. I think I only drink about 2.5 liters per day normally.

3.0 Liters of water in so far already today after AM writing, breakfast and my morning workout...

I might also add in a 1X per week fast... even though I do not enjoy fasting. We'll see.

I'm also getting back to 100% no cursing.

And if I mess up, the potheads win! (I'll give $100 to a panhandling pothead in Denver for every curse over the next 12 weeks!)

Today is the perfect day to start again. I give you permission to forget the past, to ignore the peer pressure that wants you to continue down the slippery slope, and to overcome the self-doubt that leaves you wondering, “Can I really do this?” You can. Trust me. I believe in you. Join me, and believe in you too.

If you want to get back in shape or improve your health, you can join me in our 28th TT Transformation Contest that starts today.
Turbulence Training provides fat loss workout exercises, fat burning exercise for quick weight loss. Weight loss workout routines and strength training muscle exercise

It's free to win my money!

Join me here =>

Let's go!

Alright, here's my workout from today:

1A) Stability Ball Leg Curl
1B) Ball Plank

2) Double KB Front Squat

3) KB Swing

4A) DB Split Squat
4B) Mobility

Today's Kickbutt Mindset Tip:
Wherever you are, be there. Turn the cellphone off. Listen to your loved ones. Have conversations that count. Focus on what matters.

Get after it,

Craig Ballantyne, CTT

Friday, December 23, 2016

Craig vs Denver Potheads

Funny thing. I can't stand leaving my house and going to the gym.

I paced around, dicking around, for 30 minutes before I finally got myself "mentally prepared" for the 7 minute drive to the gym.

That drive kills me... and I dislike warming up at the gym, anxious because I'm not sure if the squat rack will be empty when I'm ready to use it.

That's why I'm treating myself to a new olympic bar, 400 pounds of bumper plates, and some other gear next week.

Enough of this...

But eventually I did make it to the gym for a good workout. It all went smooth, and I need to relax. I know!

Today's session went like this...

1A) Deadlift 2 heavy overhand warmup sets and 3 sets of 315 (mixed grip)
1B) Box Jump 5 sets of 6

2A) Leg Curl
2B) Overhead Shrug

3) 4-minute run at 9mph and 1% incline

While I was training I thought about my 28th Transformation Entry. Here are a couple of things I'm going to do...
  • Drink 4 liters of water / tea each day
  • Hardcore NO swearing of any kind ... Now I just need a PUNISHMENT for every curse word... $100 to one of the "homeless" pothead panhandlers in downtown Denver for each swear? That would bother me enough...
  • No plastic water bottles as long as I'm in North America (I have 14 days in Central/South America that I won't worry about)
Not sure what else I'll do... but that's a start for now...

Today's Kickbutt Mindset Tip:
Ask yourself these questions from Tony Robbins: "Who are you? What are you made of? What are you after? What's preventing you from getting it? Where are your wounds? What are you most proud of?"

...and then...

"Work harder on yourself than anybody else. Constantly find a way to add more value." – Jim Rohn

Merry Christmas,

Craig Ballantyne, CTT

PS - Until then...

Get your free copy of the Perfect Day Formula audiobook & my holiday message

Merry Christmas and Happy Free Audio Book :)

My Best Gift to You This Year

By Craig Ballantyne

Dear Reader,

Merry Christmas and Happy Holidays!

Thank you so much for your readership, questions, and support over another amazing year.

This year you helped ETR and Turbulence Training...

  • Buy over 10,215 toys at our annual Toys for Tots Charity Drive.
  • Get The Perfect Day Formula in the hands of over 11,327 successful folks just like you
  • Share my Perfect Day message on over 101 podcasts
  • Create our new program
  • Grow our new 1,200-member Habit Change Accountability Club on Facebook

And you encouraged me to do was go into the studio and record the Perfect Day Formula audiobook.

That's what I did that last week, and today I want to give you a FREE copy of it — no strings attached. (I've also recorded a very special holiday message for you, too.)

Get your free copy of the Perfect Day Formula audiobook & my holiday message

It wasn't easy... my Canadian accent tripped me up on a few words, but it's ten times better than the original audiobook version (that was recorded by a professional voice actor). You're going to love it.


Let me know what you think of the NEW Perfect Day Formula audiobook.

By the way, EarlyToRise is taking a few days off for the holidays and returns Tuesday, December 27th.

Until then...

Get your free copy of the Perfect Day Formula audiobook & my holiday message

And have a very happy holiday season and a Merry Christmas.


Craig Ballantyne & Bally The Dog

Hip shirt

Wednesday, December 21, 2016

Christmas Meathead and Audio Book gift

Today was another long warm-up followed with a short workout.

It was a good meathead session in the garage, and I'll enjoy another one tomorrow with some arms and back.

Today was...

1A) Pushups
1B) Band Pull

2) DB Flat Press - new PB of 70x16

3A) DB Incline Press
3B) DB Rear Delt Raise

Still pushing to get to the YMCA on Saturday for Christmas deadlifts!

Today's Kickbutt Mindset Tip:
People will forget what you bought, people will forget what you baked ... "but people will never forget how you made them feel" – Maya Angelou ...

Make someone smile today.

Always leave everyone better than you found them.

A twist on a classic!

Make it a great one,

Craig Ballantyne, CTT

PS -
Merry Christmas and Happy Holidays from old CB.

Get a free copy of my NEW audio book version of The Perfect Day Formula here (this one is read by me!)
Image may contain: 2 people, text

10 ab exercises

Today, you're going to discover the best ab exercises to do over the holidays and in the New Year

But first, here are the ab exercises NEVER to do!

  • Stability Ball Crunches
  • Ab Crunch Machines
  • Decline Sit-ups
  • V-ups on the end of a bench
  • Lying on the ground and bringing your legs up behind your head (yes, I know, it's as weird as it sounds!)

These exercises cause spinal flexion and can herniate a disk in your low back. Moves like sit-ups essentially "crush" the disks between the bones in your spine, causing terrible pain and nerve damage.

So STOP doing crunches and sit-ups!

Fortunately, you can still get six-pack abs and a flat, sexy stomach by using back-friendly ab exercises instead.

So let's review a huge list of abdominal exercise substitutions:

1) Replace crunches with:

Planks, mountain climbers, and stability ball jackknives

2) Replace cross-crunches (i.e. twisting or oblique crunches) with:

Side planks and cross-body mountain climbers

3) Replace sit-ups with:

Stability ball jackknives, stability ball planks, stability ball pikes, stability ball rollouts, and hanging knee raises.

Arrow blue  Get more ab exercises here

Now let's take a look at how we can make some of these "back-friendly ab exercises" even harder for your abs:

1) How to increase the difficulty of the Plank

First of all, before you move on from the plank, you have to "master" it.

Dr. Stuart McGill, the world's leading authority on ab endurance and low-back health, says that we should all be able to do a plank for 2 minutes straight.

And I'll be honest, I "let myself go" on this exercise last summer. And not surprisingly, it was probably one of the reasons I had back pain. At one point, I was only able to do a strict plank for 75 seconds. I've worked my way back up over 2 minutes, and now my back pain is gone.

You can even do pushup-planks, as those will help prepare you for pushups if you are a beginner.

Eventually you will graduate to the Stability Ball Plank, which is 30% harder for your abs than regular planks.

2) Harder versions of the Side Plank

Advanced versions include the Side Plank with Leg Raise and Side Plank with DB Lateral Raise (allowing you to train your shoulders at the same time). Dr. McGill adds that we should be able to do a side plank for 90 seconds straight.

3) Mountain Climbers substitutions

You can use the Spiderman Climb exercise as a replacement, and this is excellent for lower-body and hip mobility.

A harder version of mountain climbers is the Cross-Body Mountain Climber, and you can also do mountain climbers with your hands on the ball or with your hands on the floor and feet on the ball. One of my favorite advanced versions is the "Hands on the Floor, Feet on the Ball Cross-body Mountain Climber" or even the "EXTREME X-Body Mountain Climber".

Stability Ball NOTE

If you don't have a ball, you seriously need to get one…they are cheap, and I'm not asking you to do any dangerous circus tricks with them…

But if you don't have a ball, you can replace the Stability Ball Plank with the Mountain Climber exercise, but it will not be as difficult.

4) How to increase the difficulty of the Stability Ball Jackknife

Eventually you'll progress to the Stability Ball Pike. And another way to do this exercise is using the TRX straps. That is one of the exercises that gets improved by the TRX. Very effective movement. But even with the ball you can step up your training by using this exercise.

5) The Stability Ball Pike

This is another exercise improved by using the TRX, as well as a cool toy I bought called the Power Wheel. The key to the exercise is raising your hips up as high as possible, and again, using the Power Wheel or TRX (pictured) allows you to do that better.

6) Alternatives for the Stability Ball Rollout

To make it harder, you can substitute an ab wheel in place of the ball or you can even use a TRX in move called the Ab Fallout. Stretch your abs on the way out, and contract your abs to return to the starting position. This movement will leave your abs quite sore if it is a new exercise for you.

7) Additional Advanced Abs Exercises

Once you've dominated all of these Stability Ball exercises, you can move to traditional advanced ab exercises of of Hanging Knee Ups and Hanging Leg Raises.

However, you should only do these exercises if you can fully ELIMINATE momentum from the exercise. Do NOT swing your hips or rock back and forth.

8) Pushups That Workout Your Abs

You should also understand that a LOT of traditional exercises work your abs and slight variations of traditional moves can work your abs very hard.

For example, some of the best pushups for abs include:

  • Elevated Pushups
  • T-Pushup
  • Spiderman Pushups
  • Decline Spiderman Pushups

You'll get all of these in Turbulence Training workouts, of course.

9) Pulling Exercises that work your abs

Back in the day, I trained a fit woman who had never been asked to do a chin-up by her previous trainers. So I had her do 2-3 sets of 3-5 repetitions.

She came back the next session and couldn't believe how sore her abs were from this exercise. So again, you will get a lot of ab work from traditional movements. In addition to the chin-up, here are my favorite "total body pulling muscle ab exercises".

  • DB Renegade Row
  • Pullups
  • Chinups/Pullups with kneeups
  • Spiderman Pullups

Use those to make your workouts more efficient.

10) Shoulder/Arm Exercises

YES, you can use shoulder and arm exercises to work your abs. Any time you do a standing exercise, you'll need to brace your abs HARD in order to maintain a stiff torso. That works your abs as hard as planks and side planks.

Plus, in the triceps extension exercise, you are stretching your abs as you lower the weight and contracting your abs as you contract your triceps to return the dumbbells or bar to the start position. I've had super-sore abs just from doing triceps!

So here are my favorite upper body exercises for abs:

  • 1-Arm Press
  • 1-Arm Curl
  • DB Triceps Extension

Hope you enjoyed that massive list of ab exercise substitutions!

Get more ab exercises here

Just say NO to crunches,

Craig Ballantyne, CTT

Tuesday, December 20, 2016

Lower Body and Raised Expectations

Good day today. Tons of writing in the AM. I probably did 2,000 words. Then a lot of great ideas came to mind. Sent some game-changers to my top coaching clients, challenging them on a few things. This afternoon I have a lot of calls, some fun, some serious.

Just before lunch I hit a decent home workout (I'm not fitting in trips to the gym into my schedule... but I should be able to deadlift on Saturday AM).

Today's Workout:

1A) Stability Ball Jackknife
1B) Stability Ball Leg Curl
1C) Stability Ball WYLIT

2A) DB Split Squat
2B) Slam Ball Slam

3A) KB Swing
3B) Slam Ball Slam

Decent. Legs seemed a little tired.

Tomorrow will be upper body: A meathead chest press fest for Christmas...

Happy Chestivus... a holiday for the chest of the rest of us.

Today's Kickbutt Mindset Tip:
Either work hard or take the day off. Don't "phone it in" just because it's the holidays. Half-assing anything is a waste of your life.

This goes for anything in life... workouts, work, relationships, etc.

Get to work,

Craig Ballantyne, CTT

Saturday, December 17, 2016

Curse that Old Man Winter Workout

Old man winter wins again. It snowed a bunch last night and I was stuck on the farm with just my little rental car and 6 inches of heavy white stuff in the driveway. That meant another garage workout, and some snow shoveling, too.


The workout went like this:


1A) KB Swing

1B) Prisoner Squat Jump


2A) Double KB Front Squat

2B) Ab Wheel


3) Reverse Lunge


Somehow that did my legs in. I feel, mentally, like I should have been able to do more, but I pushed harder on the swings and jumps today.


Tomorrow I'll do an upper body session and then take Monday off. Tuesday I'll try and get out of here for a bench press workout, and then, hopefully, I get to deadlift as my "Christmas present" on Wednesday or Thursday.


Today's Kickbutt Mindset Tip:


Stop buying expensive stuff for people just to win their love and make up for the time you don't spend with them. Give them time from your life and words from your heart instead. Send a card to a friend or look someone in the eye and tell you how much they mean to you.


Love ya,

Craig Ballantyne, CTT


PS – Go make someone's day!

Friday, December 16, 2016

Old Man Chest Presses

I must be getting old, because I considered 4 sets of chest presses a "good workout". Seriously. I am getting old, that's for sure. But it felt right. Besides, I have to save a bit of grip and back strength for tomorrow.

1A) DB Chest Press
1B) Band Pulls

Tomorrow... deadlifts at the YMCA if the snow holds off and I can get out the driveway in the AM!

Now here's a twist...

Recently an ETR reader asked:

"Craig, do you drink? And do most of your successful business friends drink?"

After a few days later I sent him this answer:

Great question. Sorry for the delay. I was on a 3-day bender.

Just kidding. :)

Up until age 30, I was a weekend binge drinker. I quit when I began to suffer from crippling anxiety attacks.

Today I have a drink once or twice a month. But only with Matt Smith, Mark Ford, Bedros Keuilian, or Joel Marion. I do not drink at work functions, so I have no fear of an office holiday party faux pas.

When I have a drink, I literally have just one drink. That's it. Over the years I've come to recognize the diminishing returns of alcohol. I just need one drink, or one sip of a really strong drink, to take the edge off. There's no need for more.

Plus, the less frequently you drink, the more you feel it the next day, and even the minor headache the next morning is not worth it. I plan on never, ever being hungover again. I've experienced a lifetime of hangovers already.

As for the high achievers I spend time with, I'd say that 50% of them drink regularly. Many are oenophiles, and Mark Ford is a tequila connoisseur.

I think anyone who drinks would feel better in the morning if they drank less, but it's not a concern for 99% of successful people I know. There's only one gentleman that worries me...

That said, there is something about a writing session with a good buzz!

Hope that helps. Let me know if you have any follow up questions on alcohol, achievement, health, or happiness.

Speaking of writing... here's 10 of my favorite books from this year, and I wonder if any of them were written under the influence?


Today's Kickbutt Mindset Tip:
Take three minutes and write down every nutrition obstacle in your way this week. Then take another three minutes and write down two solutions for every obstacle. Problems solved, and now you'll be able to stick to your plan with ease.

Stick it,

Craig Ballantyne, CTT

PS - When you put in place a personal operating system, or as I like to say, The Rules for Your Life, you'll suddenly become: · 3x's more productive · Healthier, slimmer, and more energetic · On the fast track to getting wealthier every day · Highly effective at work and highly engaged at home · The type of person that no longer gives in to bad habits or vices Here's how to put Rules into your life so you have more structure, and ultimately, more (true) freedom.
The 12 Rules I Live By (What Are Yours?)

Thursday, December 15, 2016

Timely Advice for Television and Training

Wow. It's ugly out there in Canadialand.

Canadian days like today make me grateful I don't have a real job.

But I won't be inside watching television.

3 Reasons to Give Up Television

By Matt Furey

I gave up television for three reasons:

1. I wanted to increase personal productivity, to learn new skills, to acquire new talents, to get more done in less time. Not only has this happened, but it’s now extended into me doing more career-wise.

2. I became alarmed at the scientific information linking many diseases, including diabetes, high blood pressure, heart disease, sleep disorders, attention disorders, Alzheimer’s, dementia – even E.D. – to television watching.

3. I wanted to challenge myself to see if I could give something up that nearly everyone views as normal and essential. Can I live joyously without television and will my life be better without it?

Read about what you can achieve when you give up TV

Today I shoveled.

No lifting.

Tomorrow... a home workout version of deadlifts. Without the deadlifts!

Until then...

Today's Kickbutt Mindset Tip
Successful people do NOT do 19 things before breakfast. Watch this for the BEST morning routine


Use your time wisely,

Craig Ballantyne, CTT

PS - Vote for out TT Contest finalists!


Wednesday, December 14, 2016

High Rep Pump

Today I went for the pump. That's right. Good times!

1A) Goblet Squat - High reps for every exercise
1B) Band Pull
1C) Elevated Pushups

2A) DB Row (2-arm, bentover)
2B) DB Curl
3A) DB Triceps Extension

Also had a dog walk through deep snow.

Now off to the dentist. :(

Today's Kickbutt Mindset Tip:
7 Deadly Words Are: "What will other people think of me?" ...

Don't let the opinions of others hold you back...

"The masses are programmed for mediocrity and therefore will condemn those who work toward excellence." - Matt Furey‪

... Choose to Play Up a Level without fear. Be the Leader of the Pack your people are looking for.

Do the work,

Craig Ballantyne, CTT

Tuesday, December 13, 2016

A Cold Hard Lower Body Workout

Uh-oh. I'm feeling a bit of a cold coming on. However, I won't capitulate yet. I believe I can fight it off.

But that didn't stop me from having a good workout today, although I did cut back on the conditioning and on pushing the envelope more than once.

1A) KB Swing
1B) Prisoner Squat Jump

2) Double KB Front Squat - Personal best of 53's x 16 reps

3A) Stability Ball Leg Curl
3B) Ab Wheel Rollout
3C) DB Split Squat

Good times. Challenging, too.

Today's Kickbutt Mindset Tip:

Become the person you need to become to achieve the goals you want to achieve. Get out of your comfort zone. Resist complacency. Never stop learning. Improve everyday. Demand more from yourself. Play Up a Level. Never settle. If you want advanced results, you must take advanced measures, because you cannot succeed with an average approach.

Go beyond,

Craig Ballantyne, CTT

PS - This is getting a lot of love on FB...

Sunday was not a Perfect Day?
- Because my flight landed an hour late due to a snowstorm
- I had a treacherous 3-hour drive home in the snow and slush from the airport at 30 miles an hour (usually takes 90 minutes)
- Didn't get home till midnight (4 hours past my bedtime!)
- And I got stuck in the driveway when I got home. Ha!

Or was it a Perfect Day because...
- My 4 hour flight was awesome... got to read the paper, catch up on some magazine and newsletter reading... and met some interesting fellow travelers... and had a nice little snack while I watched the airplane map (my favorite thing to watch while flying)
- I was the 2nd person on the plane. (YES, I'm THAT guy!)
- Snuck in a nap
- Had a SAFE drive home and was so happy when I entered the city limits of my little town because I knew the worst was over.
- I came home to this (pic below)
- And my friend Bedros Keuilian and his team at Fit Body Bootcamp bought over $20,000 worth of toys for the Toys for Tots drive

Answer ...

It WAS a Perfect Day.

Change your perspective... own your days... WIN your life!


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Monday, December 12, 2016

Snowstorm Supersets

Yesterday's travel was treacherous.

The flight from LA to Toronto was almost perfect.

But there was a snowstorm in Toronto, and so we circled for an hour.

When we landed, I had a 3 hour (normally 90 minutes) drive home. I had to focus. In hindsight, it might actually have been a safer drive home because normally I struggle not to fall asleep at the wheel. Something about riding in a car puts me to sleep.

But not last night... not when you're driving a little Nissan Altima through snow and slush and big rigs are passing you like you're racing Usain Bolt.

I left the airport around 8ish and got home at 11pm. I was so grateful to pull into my little driveway...

And then I just about got stuck trying to get into the garage. Ha.

But all's well that ends well, although I didn't get to sleep until after midnight... first time for that in a while.

I let myself sleep in till 6am and today's been a bit of a mess because of it... and also because it's impossible to get out of the driveway.

Hopefully we'll get that cleared up so that I can deadlift tomorrow... and then eventually buy a new bar and bumper plates so I can do every workout at home in the future.

But because I was stuck at home today, I did an upper body workout:

1A) Pushups - Hit a new personal best of 54

2A) 1-Arm Kettlebell OH

Also did a couple of dog walks in knee-high snow. Those are a lot harder than a Sunday stroll in the summer.

So that's a bright side to the snowstorm.

I also realized that when I was driving I wasn't breathing deeply and slowly, and in the past that would have caused me anxiety. Especially because I had some caffeine to stay awake and alert.

But not now. Mostly because I'm aware and I know that nothing is wrong with me. That wasn't always the case. Check this out.

Over 40 million Americans struggle with anxiety, and it can cripple your mind and body. I know from personal experience. Ten years ago, I struggled with it severely. Read to find out how I beat anxiety and how you can too.

Read it here =>

Today's Kickbutt Mindset Tip:

Become the person you need to become to achieve the goals you want to achieve. Get out of your comfort zone. Resist complacency. Never stop learning. Improve everyday. Demand more from yourself. Play Up a Level. Never settle. If you want advanced results, you must take advanced measures, because you cannot succeed with an average approach.

Go beyond,

Craig Ballantyne, CTT

PS - Woohoo!

So grateful to and everyone at Fit Body Boot Camp HQ for buying over $20,000 of toys for Toys for Tots yesterday!

Saturday, December 10, 2016

California Tour with the Beach Boys

Friday was a fun meathead workout in a hotel gym in Costa Mesa. Today I ran intervals at a hotel gym in Santa Monica.

Then I walked over to the Santa Monica Whole Foods. I like this city. It feels like home to me.

Now I'm off to speak at a small event with John Romaniello, and then tonight I'll be hanging out with Jason Ferruggia to watch the UFC fights.

Today's Kickbutt Mindset Tip:
Make a list of the 10 most important people in your life. Beside each name write 1 thing you can do for them today. Start with the most urgent connection and do this now. Tomorrow, take care of the next person. Do this every day until you’ve gone through your list. Then make a list of 10 more people and keep going.

And going,

Craig Ballantyne, CTT

PS - Heading home for the holidays tomorrow. Hurray!

Thursday, December 08, 2016

Split Squats and Videos and Travel

Hey Team TT, I'm posting some fun new Facebook videos on:



But before I filmed, I hit a workout in my apartment gym. I was running late because I wrote 1,600 words for a project. That helped me hit my writing goal, but won't help me squat more.

Still, I did a decent leg workout with everything available.

1) DB Split Squat - 1 set

2) DB Walking Lunge - 1 set

3) DB Reverse Lunge - 1 set

4A) Stability Ball Leg Curl
4B) Box Jumps

Today's Kickbutt Mindset Tip:
“By the time you are an adult you should understand your core, motivating desires and core moral values. It is impossible to live a fully conscious and rewarding life unless you know what they are and act in accordance with them. Tapping into your core desires releases a great deal of energy. Acting in accordance with your core values allows you to have an untroubled spirit.” – Mark Ford

Alright, gotta get to the aiport.

Talk soon,

Craig Ballantyne, CTT

PS -

4 tips for cutting back on Holiday sugar:

1) Choose fruit in place of sweets.

2) Keep the sweets out of the house.

3) Put in routines to replace sweets binging (i.e. go for a walk instead, chew sugar-free gum etc.).

4) Change your mindset so that you are now "not the kind the person that binges on sweets".

You can do it! - Craig Ballantyne

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Wednesday, December 07, 2016

Snow and Squats

Whew. My audio book is recorded. And I added a bonus chapter. Good times.

But it snowed overnight in Denver and I don't have boots, so I was stuck at home for a bodyweight circuit (with a bit of resistance band work).

1A) Pushups
1B) Prisoner Squats
1C) Band Pulls
1D) Band Curls

Good session. Lots of reps.

Tomorrow I squat in the AM and then fly to Southern California for another coaching session with my clients.

Today's Kickbutt Mindset Tip:
When you're ready to quit, just give me 1 second, 1 minute, 1 rep, 1 push, 1 page more. Dig deep. You got it in you.

Craig Ballantyne, CTT

PS - Share your goals with the RIGHT people...

...the ones who will encourage you, motivate you, and connect you with others who will move you forward towards your goals and dreams. Make sure you are planning, preparing, and keeping your game tight. Use the Deadline of 2016 to take massive action on your goals. #PlayUpAnotherLevel

Tuesday, December 06, 2016

PDF Audio Book Day and Home Workout Circuit

Big day today. I'm heading into the studio to re-record the Perfect Day Formula audio book.

That meant I only had time for a short bodyweight workout at home.

1) Total Body Extension - 5 rounds of 60 reps

Good heart pounding circuit.

Now it's off to the studio.

I also recommend you check this out...


Today's Kickbutt Mindset Tip:
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle ...

“Most people fail to control themselves, and end up only with regrets. They trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret. Plan ahead to have two solutions to overcome every obstacle in your life. Always have a Plan A and Plan B. Do your best with everything you control.” – Craig Ballantyne

Do the right things and avoid the wrong things,

Craig Ballantyne, CTT

PS - It's what you do NOT do that saves you!


Monday, December 05, 2016

TT Transformation Contest Update

Great start to the day. Up on time, no caffeine, and a solid workout:

1A) DB Press - 85x3x6
1B) Chest-Supported Row

2A) Dips
2B) Chins
2C) Pressdowns
2D) Curls
2E) Cable Abs

Just one round of that second circuit.

Also did lots of mobility and rolling before the workout.

Now... here's some big news.

The latest TT Transformation Contest has ended!

Thank for pushing so hard in this contest.

I'm very proud of what you have accomplished.

Personally, I followed my plan and...
  • I gave up Coke Zero for LIFE. No more. Ever again. EVER-EVER.
  • I gave up Quest bars and BioTrust bars for the 12 weeks. Now I have new snack habits in place so I won't use them much at all.
  • And I avoided plastic bottles and all artificial sweeteners over 95% of the time... with just a few slip-ups.
PLUS...thanks to our new 21-Day Habit Change Challenge Club, I've also...
  • Started reading from a book for 20-minutes per day (instead of just newsletters, magazines, and online fluff)
  • Got back to writing 1,200 words every morning before doing anything else.
Thank YOU for your support!

There will be another contest in January.

And YES, there will be a PRO division.

And YES, you are going to do amazing.

Keep your eyes here for details ... and voting soon!


Today's Kickbutt Mindset Tip:
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle ...

Most people fail to control themselves, and end up only with regrets. They trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret. Plan ahead to have two solutions to overcome every obstacle in your life. Always have a Plan A and Plan B. Do your best with everything you control.

Push on and get stronger,

Craig Ballantyne, CTT

PS - Reading...

Sunday, December 04, 2016

10000 toys and 1 deadlift

Wow, what a weekend!

We set a brand new shopping record. More about that in a second, but first, some details on today's deadlift workout.

I haven't slept well this week. Late nights followed with early mornings have left me a little tired. I didn't train hard on Friday or Saturday, but today I was back in the gym, supported with a little caffeine.

And it was on to a classic:

1A) Deadlift
1B) Box Jump

2A) BB Split Squat
2B) Overhead Shrug

That was it.

Yesterday we celebrated buying over 10,125 toys for the Marines Toys for Tots drive in Denver. Amazing times!

May everyone's Christmas wishes come true!

Yesterday Early to Rise - and over 100 of our friends - donated over 10,120 toys for the Marines annual Toys for Tots drive in Denver. ... And then Santa showed up!

Today's Kickbutt Mindset Tip:
Every minute wasted in email... every moment wasted in meetings ... steals time for your family, health, and well-being. Do not be afraid to say NO. Do not be afraid to FOCUS on what really matters. It's your life - make the right decisions for you and your family.

Say YES to the right things and NO to the wrong things,

Craig Ballantyne, CTT

Stop Overeating

Don’t you hate it when you find your hand in the cookie jar…for the fourth time in one night? Or when you open a bag of chips/pretzels/cookie dough, and the next thing you know, its all gone?

Binge eating sucks. But what drives us to do that? And how we can stop it?
Dog in fridge
There is no better common-sense tip for avoiding binge eating than…

Keeping the junk out of the house.

Here’s a photo of Bally inspecting the fridge ==>

Easier said than done in most homes, I know, and heck, when I take Bally The Dog to Grandma’s, I find myself with my hand in the cookie jar more than I’d like. But hey, how else am I going to eat ice cream other than by making home-made ice cream sandwiches?

So do your best on that one, but if you can’t keep ALL the treats out of the house, here are some more tips…

This is another superficial one…but you just need to stay active and find something else to do besides look through the cupboards for the 3rd time this evening.

Don’t use food as a reward or just something to do out of boredom.

Go for a walk. Run some errands. Treat yourself to a bath or download some tunes. Buy a punching bag. Put on some music and dance.

And a couple of other practical tips…if you are going to binge, do so by overeating fruits and vegetables. And also, when you are done eating, brush your teeth, makes eating less appealing for a while.

Okay, those are good, but it is time to get a little deeper.

You are probably binge eating for some emotional reason.

One person on our TT Facebook page recommended keeping a diary and writing down how you feel when you eat. I think this is great advice that most folks should do even if they don’t binge eat. Just do this for a week and you’ll get a really good understanding of why you are eating.

Were you hungry? Bored? Tired? Stressed? Anxious?

Men’s Health magazine reports that anxiety causes many people to overeat sugar. If that is the case with you, then you need to find a way to deal with the anxiety…and that will take care of the overeating.

Tracking your mood when you eat is a great way to identify the source of your binges, and you’ll be able to build some powerful routines and possibly overcome binge eating.

Some other “deep” responses I received on twitter had to do with the relationship we have with food. How do we view food? As a fuel? As something to be enjoyed with others? As a necessity? Or as one of the major comforts and joys in our lives?

Do we have the POWER over food or does food have the power over us?

Do we practice extreme self-denial that ends up being counterproductive because it leads to binge eating? And if so, then how can we get into a balanced eating lifestyle that allows treats but without binge eating all the time?

And if you have any tips on avoiding binge eating, please let me on our TT Facebook page here.

Wishing you healthy eating,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's more harsh truth!

Calorie counters on cardio machines are the biggest fraud in fat loss exercise today. Avoid the cardio confessional...pointless! You can't "burn off" Thanksgiving feasts and calorie binges with 30 min of cardio. Stop living that mindset & free yourself from the guilt. Focus on whole, natural foods and short burst workouts 90% of the time and enjoy yourself the other 10% - Guilt-free and boring cardio-free.

PPS - No matter what... NOT quit!

Watch my new video called "No Quitting" here

1 no quit

Saturday, December 03, 2016

Toys for Tots and Pushups for Craig

Over 80 of my friends were at our annual ETR Toys for Tots event in Denver this weekend, including nutrition experts Erin Neilsen and Isabel Price.

We are sure to crush last year's record of $151,000... more details soon!

Today's pre-shopping workout:

1) Squats
2) Pushups - new record of 53
3) Total Body Extensions

Today's Kickbutt Mindset Tip:

You’ve been blessed with an amazing life. But we can’t go soft. We must do the work. We must earn our rewards. We must do better. So step up and make the most of your gifts, opportunities, and freedom today.

Get after it,

Craig Ballantyne, CTT

PS - This is happening... again ... soon.
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Thursday, December 01, 2016

Happy 1st - Make it your best

And now the craziness begins.

Today I'm holding a Perfect Life Workshop for my team in Denver. Master CTT, Daniel Woodrum, will be in the house... as will his lovely wife, Britt.

Tomorrow we have our Toys for Tots business seminar, and then on Saturday we go shopping and have our ETR Christmas party.

I'm wired already.

And I kicked off the weekend with a great bench press workout.

1A) Bench - 195x3x6
1B) Chest- Supported Row

2A) Military Press
2B) Chin-up with Kneeup

Great times.

Today's Kickbutt Mindset Tip:
Happy 1st! The sprint to the finish of 2016 is on. Commit to doing one BIG thing now and make the rest of the year the BEST of your year.

Talk soon,

Craig Ballantyne, CTT

PS - Before you make a move, be sure you know EXACTLY where you want to go. Create a clear and
Craig Ballantyne, CTT