Tuesday, February 28, 2017

Quick Kettlebell Session and Fancy Guru Fun

This is an off-week and a travel day, but also full of meetings.

So here's the quickie that I finished up this morning.

1A) KB Swing - 4x25
1B) DB KB Front Squat - 4x15

Good times.

Today's Kickbutt Mindset Tip:
Where do you want to be in life... but aren't? Why is that? Make a list of all the reasons you are NOT there. Be specific. This process hurts in the short-term, but can set you up for long-term growth and development. Self-discovery sets you free... If you work on yourself.

Work on,

Craig Ballantyne, CTT

PS - We gettin' fancy!

...interviewing B on how to turn your expertise and knowledge into a business, income-boost, and dream life => https://lnkd.in/eX9NAPB ... with the Guru's guru, Bedros Keuilian

Monday, February 27, 2017

Awesome Arms and Abs

Okay, I know a lot of folks have given up on New Year's Resolutions...

...but let's turn our motivation to building sleek and sexy arms and abs for the beach this summer.

Here's a workout that'll help you do just that. Enjoy!

Until then, for those about to pump up your arms and sculpt your abs, we salute you!

Here's this week's free workout:

The 10-Minute Super Arms and Abs "Pump" Workout
- Rest 15 seconds between exercises.
- Go through the circuit once… or twice if you're addicted to an all-morning muscle pump that will make your arms look super sexy and lean at work

1) Pushups – As many repetitions as possible in 60 seconds
2) Iron Cross Hold (or DB Chest-Supported Row) – 30 seconds
3) Kneeling Plank-to-Triceps Extension – 30 seconds
4) Squat & Curl (with or without dumbbells) – 60 seconds
5) Rocking Plank – 60 seconds
6) Reverse Lunge with Curl – 30 seconds per side
7) 1 & ½ rep Close-Grip Pushups (kneeling, if necessary) – 30 seconds
8) Iron Cross Hold (or DB Chest-Supported Row) – 30 seconds
9) Kneeling Plank-to-Triceps Extension – 30 seconds
10) Squat & Curl (with or without dumbbells) – 60 seconds

1 & ½ rep Close-Grip Pushups – Lower your body all the way down, push halfway back up, then lower all the way back down, and then push all the way up. That's one rep. Use perfect form, so do them on your knees if necessary. It's all about your triceps (the back of your arms).

Plank-to-Triceps Extensions are also known as Sphinx Pushups. Watch them here.
Sphinx pushups

Squat & Curl – Squat down with your arms at your sides and palms facing forward. As you stand back up, flex your elbows and contract your biceps to curl your palms to your shoulders. Hold dumbbells if you want. Straighten your arms as you squat down again.

Reverse Lunge with Curl – Step back with one leg and hold your arms at your sides and palms facing forward. As you stand back up, flex your elbows and contract your biceps to curl your palms to your shoulders. Hold dumbbells if you want. Straighten your arms as you step back again. Do all reps for one side and then switch… after taking a 15-second break.


Good times.

A big change from what you normally get with a short, burst bodyweight Monday metabolism circuit, but I know you're going to love it.

Please share with your friends. Just forward this email.

And then head over to my Facebook page and let me know what you think… once your arms stop shaking and a little bit of the "pump" subsides. ☺

Giving you a Happy Monday,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – And don't forget to use this simple diet advice to look and feel lean and sexy all week…

  • Eat more protein (fish, chicken, meat, eggs, whey protein, etc.).
  • Eat more fruits, vegetables, and raw nuts.
  • Eliminate 90% of the sugar from your diet.
  • Eliminate dairy and grains if these irritate your digestive system.
  • Avoid ALL processed foods from a bag or a box.
  • Don't drink calories (no sugary coffees, sodas, juices, etc.) with the exception of BioTrust protein shakes (if needed to hit your protein needs).

Bottom line: Eat real food. Nutrition is simple stuff. Set your diet rules, plan ahead, prepare your meals, and enjoy feeling better and looking younger.

Choose wisely. Live better. Stay strong. Push on.

Sunday, February 26, 2017

Sunday Funday with Fun Guy Bedros

Ha, with my good buddy Bedros Keuilian at 24-Hour Fitness in Chino Hills getting a Sunday Funday deadlift session. We'll be filming some really cool Perfect Day Formula podcast videos later this week. Stay tuned!

PS - Bedros is a big fan of this book => www.FreePerfectDayBook.com

Bedros Keuilian

Look who I ran into in Chino Hills - the most disciplined man in the world Craig Ballantyne. Light weiiiiiiight bay'beh!

Long way from 2005 though!
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7 step detox plan

It is simply NOT possible to EVER detox your body.


Because it's such a vague statement.

What does "detox" mean?

How do you measure "detoxification"?

What do you even define as toxins?

And when do you officially become "detoxed"?

The answer is, "You don't."

It's impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.

Every second. And the more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain "toxins".

So….what's the real deal on detoxing?

Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent "toxin build-up" in the first place?

Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts – rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

4) Eat RAW snacks only – of fruits, vegetables, and nuts.

Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake 3 servings per day. On most days, I'll have the following: organic eggs for breakfast, a Paleo Protein bar for lunch, and a high quality meat at dinner.

You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.

(Hey Chicago, don't get mad at me for that…it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your health…and you risk addiction. Alcohol killed my father, and I don't want to see the same thing happen to you. Tread cautiously with the booze.


So that's it.

By the way, it goes without saying that you should avoid:

  • cigarettes
  • trans-fats
  • excessive amounts of sugar
  • refined grains
  • and 7-11 nacho cheese


Of course.

And you should be exercising to lose the belly fat…using proven methods, such as interval training – which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.

If you've never used Turbulence Training, it'll change your life. Men and women from all over the world have used it to lose 20, 30, 40, and even 50 pounds in just 12 weeks.

Arrow blue Click here to get Turbulence Training and lose fat fast

Screen shot 2017 02 10 at 5.54.56 pm

Simply follow those 7 nutrition guidelines and use the short burst TT workouts to cut out as many toxins from your body – without detoxing.

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – I also believe you should avoid toxic relationships…

…so you need to take a hard look at the people you surround yourself with in life.

Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?

Or are they toxic too?

Remember – you need social support for success in life and in fat loss…so surround yourself with positive people.

Wednesday, February 22, 2017

TT Summits and Squats

Daniel is soon to have a big announcement regarding this year's TT Summit in Denver on June 2-3rd. There's going to be a TT Certification on the Sunday, and we have a few big name guest speakers (including Bedros!).

I'm trying hard to get Jay Ferruggia to attend, too.

Stay tuned!

Oh, and my friend Joey Stewart just told me the dates for his annual East Coast Fitness Trainer Summit. It's going to be September 22-23rd in Atlanta, Georgia. (So pancakes on Mikey, our resident Master CTT from the Peach State, haha!).

I'm trying to fit that in my calendar, but we'll definitely have Daniel Woodrum doing a TT Certification at that one, too.

And keeping to this seminar theme... on a totally random note, here's an interview I did with my good friend, Simon Black, about our annual BlackSmith Entrepreneurship Camp in Lithuania:

=> http://www.earlytorise.com/blacksmith-camp-2017-interview/

But let's get back to what you're here for...

Today's workout in Denver before my flight to Phoenix ... where I'm going to be teaching some entrepreneurs and hanging out with Bedros!

1A) Squat
1B) Box Jump

2B) RKC Plank

Today's Kickbutt Mindset Tip:

"Remember: After rain comes sun. If you had a bad weekend, bad week, or even a bad month, things can and will get better. It starts with you and your actions. So write down your goals, make a written plan to achieve them, take ACTION, track your success, get better every day, and find a friend or coach to hold you accountable. Together, we WILL succeed." - Craig Ballantyne

Stay strong and see you soon,

Craig Ballantyne, CTT

Tuesday, February 21, 2017

Mile High Intervals

Back in Denver today and had my butt kicked by the altitude during a short interval workout. Tomorrow I'll do a squat workout and then fly over to Phoenix for a few days, then down to SoCal with Bedros. Good times ahead!

Today's Kickbutt Mindset Tip:

Self-Reliance is the only way to freedom. It's up to you to control your mornings, own your day, and concentrate on what counts. Only you can design the life of your dreams and move closer to it everyday.

Keep moving,

Craig Ballantyne, CTT

PS - Learn to...

...Practice compartmentalization (i.e. pushing out all thoughts, worries, and distractions from your mind so you can focus).

Do not allow yourself to be distracted all day. Instead, schedule one 10-minute worry break per day.

You can feel sorry for yourself just for that time.

Then end the pity party and get back to what you need to do and focus your energy on moving towards what matters.

Monday, February 20, 2017

Chef Gui and The Godfather and The Workouts

Just finished up a great weekend at Joel Marion's. He had 90 people over for his daughter's 5th birthday. One of the highlights was the cartoon artist, and he drew me up as the Godfather! Here I am with fitness guru, Dan Long.

Image may contain: one or more people, people standing, beard, sunglasses and outdoor

I also hung out with Chef Gui and his wife. Chef Gui cooked for 90 people. He's amazing!!! But I also learned something...

Never stand beside Chef Gui ever again... he's too dang handsome!!!

Image may contain: 3 people, people smiling, people standing

Before the party I did a great deadlift workout, and also did a decent chest press session on Saturday (before a long walk and business talk with Joel on the beach... LOL, that sounds funnier than it was!).

Upper Body Meathead Saturday

1A) Pushups

2A) DB Chest Press
2B) Pullup

3A) Dips
3B) TRX Row

Sunday Deadlift Session

1A) Deadlift
1B) Box Jump

2A) Good Morning
2B) Military Press

3A) Barbell Curls
3B) TRX Triceps Extensions

Today I'm flying from Tampa to Denver for a 36 hour stay, followed with a business trip to Phoenix, Arizona with my good buddy, Bedros Keuilian.

Today's Kickbutt Mindset Tip:

"Don't let anyone steal your dreams or fizzle out the fire within you. Everything you do, including every conversation you have, takes you closer to OR farther away from your goals. Think about that before each and every decision." - Craig Ballantyne

Focus on replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns. One step at a time, done over time, leads to powerful changes in your life.

Image may contain: 1 person, suit, closeup and text

Classic quote,

Craig Ballantyne, CTT

Sunday, February 19, 2017

Chef Gui!

Recently I learned something kinda crazy.

My good friend Carissa is a registered nurse practitioner, a weight loss expert, is finishing her PhD and she's also a bikini-model-fit mother of 3!


As it turns out, she's also married to a famous French chef and cookbook author. And since they've been spending all their summers in the South of France indulging in amazing foods and delicious pastries, they know a thing or two about the Secrets of Skinny French Women.

Carissa decided to take everything she learned in France and as a weight loss researcher…


… and document it into a simple, easy-to-follow weight loss program with dozens of fat-burning, everyday recipes that she put together with her French chef of a husband.

So if you want to:

  1. Eat without restrictions and still lose weight.
  2. Discover the trick to eating pastries and still slim down.
  3. Stop hearing you need to work out hard to lose weight (As Carissa explains: you don't).
  4. Regain energy so that you can keep up with your busy lifestyle (Carissa and Gui have 5 young kids between the two of them!).
  5. Crack the code to a sustainable, "forever" lifestyle that will keep the fat you lose from ever coming back.

… then you owe it to yourself to read about their story, and how they put the Secrets of Skinny French Women into one simple, easy-to-follow weight loss program for you to grab.

See what I mean here:

Arrow blue  Carissa's story of eating and still losing a ton of weight in France! (Mind blowing!)  Arrow blue2

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Arrow blue

Wednesday, February 15, 2017

SoCal Meathead with Big B

Hilariously good times Meathead workout in Chino Hills at 24-Hour Fitness with the one and only, Bedros Keuilian. We had a blast. He just used a lot more weight than me and did more sets.

1A) 1-Arm Standing Cable Chest Press
1B) Face Pull

2A) Hammer Strength Incline (I love a wacky Hammer Strength machine!)
2B) Seated Row

3A) DB Chest Press
3B) DB Triceps Extensions

This was more volume than usual, and combined with a few novel moves, it should lead to some soreness tomorrow. Great times!

Now it's off to San Diego to work with a coaching client tomorrow, then a flight to Tampa on Friday to see Joel and do a Perfect Life Workshop on Sunday with him and some others. Great times ahead, too!

Today's Kickbutt Mindset Tip:

"The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and religion. He hardly knows which is which. He simply pursues his vision of excellence in whatever he does, leaving others to decide whether he is working or playing."

... Make NO apologies for how you live your life.

Rock on,

Craig Ballantyne, CTT

PS - Showing off new BK merch with Bedros...

at Fit Body Boot Camp HQ! Happy Ballantyne's Day to all.

Hilarity ensues!

Tuesday, February 14, 2017

Ballantyne's Day Love for the Legs

Happy Ballantyne's Day.

Lots of fun in the gym today... and lots of chocolate being shoved in my face everywhere I go.

Stay strong!

Today's workout:

1A) Squat
1B) Box Jump

2B) Reverse Lunge

Great times!

5 pillars of Ballantyne's Day Success!

=> http://www.earlytorise.com/five-secrets-happy-ballantynes-day/

Hot off the typewriter presses. :)

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Today's kickbutt mindset tip:
"Reach out to your good friends and tell them how much they mean to you. It'll make you feel great, it'll make them feel great and it'll strengthen the bond between you. People in romantic relationships celebrate anniversaries, yet you might have a friend for 15 years and you've probably never gone out to dinner and raised a glass to that. We need to cherish our friendships more." – Carlin Flora

Love on,

Craig Ballantyne, CTT

PS - Coming soon...

The Empire Podcast with Craig Ballantyne and yours truly. Episode one - in the can! πŸ‡ΊπŸ‡ΈπŸ‡¨πŸ‡¦

Ballantyne's Day Sale on my courses at ETR University

ALERT: Announcing our 1st ever Ballantyne's Day ETR University Sale... Read on to find out about today's Free Bonus!

Hey, it's Craig Ballantyne here and I want to thank you for being a reader of Turbulence Training.

And to celebrate everyone's favorite holiday of the year, Ballantyne's Day wink, we're giving you a very special Ballantyne's Day Scholarship Discount on ALL of the courses at our ETR University site.

You'll get FULL access to every ETR U course for over 90% off the regular price. But hurry, this holiday sale ends soon.

I'm even adding in a never-before-seen Ballantyne's Day Bonus. If you purchase ETR University during this limited-time sale, you'll receive a voucher for one FREE copy review by me valid now through the end of 2017.

ETR U is perfect for you if...

  1. You're struggling to make ends meet or make more money for your family or retirement
  2. You're sick and tired of spinning your wheels in your career or business
  3. You need more all-day energy and if you need to be more productive
  4. You want more FREEDOM in your life and quality time with your family
  5. You need better Work-Life BALANCE so you can finally start enjoying life again

At ETR University, I'll show you…

  • How to Turn Words into Money
  • The Step-by-Step Tips for Using the Internet to Build Your Business Fast
  • How to Get More Clients and Keep Them Forever
  • The Little-Known Secrets to Being a Better Leader
  • How to Get Free Traffic to Your Website
  • And a Time-Tested 6-Figure Product Launch Blueprint

Get EVERY Course at ETR University with our Scholarship Payment Plan

This complete success blueprint shows you how to make $100,000 – or more – per year.

It's EXACTLY what you've been looking for.

So don't wait, lock in your lowest-ever pricing now, because the price will jump very soon.

Get EVERY Course at ETR University with our Scholarship Payment Plan

To your success,

Craig etr signoff

Craig Ballantyne,
Editor, Early To Rise
Founder, ETR University


This Ballantyne's Day offer ends very soon, and the price will jump up dramatically.

So don't miss out on the lowest price you'll see on ETR University.

Get EVERY Course at ETR University with our Scholarship Payment Plan

And start attracting the wealth into your life that you desire and deserve.

Monday, February 13, 2017

over 50 fat loss pictures

Q: Hey Craig, can you really lose fat after 50? And if so, do you have any fat loss programs for men and women in the prime of their lives?


Yes, the same workouts I use with every age group.

A workout doesn't need to be changed based on the age of the person. It needs to be changed based on the individual needs of the person.

For example, I've trained some folks who at 51 were fitter than 75% of people I knew under 25. On the other hand, I've trained 19 year old guys who had more body fat and health problems than the average 45 year old man.

Look at how fit Martiene is in the photo above…and she's 74 years young, and still getting fit everyday.
And check out Kerry, getting abs at age 51!

So there really isn't any difference in what I recommend to people age 50 plus. Of course, the Turbulence Training workouts are flexible, and can be easily modified for every strength and fitness level. Heck, we've had folks from 18-81 use Turbulence Training. The same exact programs.

I've also trained 18 year old high school girls and 65 year old women who had never exercised a day in their life. On the internet, one woman used Turbulence Training at 81 years young!

So in the beginner Turbulence Training program, we start everyone down on the ground and I shock them with how hard a "lying down" workout can be. It doesn't matter if you are 15 or 50, if you are overweight you are going to be challenged by the planks, 1-leg hip extensions, side planks, ball leg curls, and kneeling push-ups.

Here's just one of the Introductory workouts from Turbulence Training.

Beginner Interval Workout A

1A) Lying Hip Extension (8 reps)
1B) Plank (15 seconds)
2A) Bodyweight Squat (10 reps)
2B) Bird Dog (5 reps)
3A) Kneeling Pushup (8 reps)
3B) Side Plank (5 seconds)
I can't let an email send without me repeating myself and saying, "Diet is more important than exercise for fat loss". nutrition for fat loss

Hopefully you are getting that by now.

After that, folks over 50 need to focus on strength and burning a few more calories. A total body resistance training program, just like that for any other age group, will work best. If individual modifications are necessary, then we'll make them, but the population of 50+ folks is so diverse, I can't say that certain exercises are specific to that age group.

On the flexibility and mobility front, that might be a different story, but again, I'd still be telling you to use the same exercises I give someone at age 25 (stick-ups, etc.).

Frankly, the only "real" difference, in general, between a fat loss workout for someone under 30 and someone over 50 would be the music they listen to while training.

Agree or disagree? Let me know here!

And did I mention, diet is the most important aspect in a successful fat loss program?

Train hard but safe,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Click here to get started with Turbulence Training


Sunday, February 12, 2017

Sunday Morning Meathead and Social Media Session in San Diego

What a weekend!

Yesterday I held a Perfect Life Workshop in San Diego with my good friend, Alwyn Cosgrove, and four other students. It was a honor to be the teacher and mentor to Alwyn and the other high performers in the room. One of them, Dr. Kellee Rutley, will be a speaker at the TT Summit this year.

I'll post some photos of the event soon. Next weekend I'll be doing a Workshop in Clearwater with Joel Marion, Mike Westerdal, and a few others.

Riding the highs of the event, I had a fantastic workout at FIT Athletic today.

Sunday Morning Meathead Session:

1B) Pushup

2A) Bench
2B) Ring Pullup with Knee-Up

3A) Close Grip Bench
3B) Bodyweight Row

Before I went, I posted some social media messages, and this one struck a nerve on FB this morning...

Today's Kickbutt Mindset Tip:

"Whatever is in your way, you're better than it, stronger than it, tougher than it, and you're going to beat it." - Craig Ballantyne

Image may contain: one or more people and text

Go right,

Craig Ballantyne, CTT

PS - Happy birthday to Master CTT, Peter Jankowski!

Friday, February 10, 2017

Deadlifts in San Diego with a Small Change

Yesterday's flights went as smooth as any air travel could possibly go. The overnight from Santiago arrived in Toronto on time, and I had a chance to grab breakfast and do some work before my second flight.

Thanks to the power of time zones, I arrived in San Diego at 10:30am local time after leaving Santiago at 9pm local time.

Had about 7 hours of sleep on the flights, too.

And then after another 7 hours last night, I was off to one of my favorite gyms in the world, FIT Athletic in San Diego.

It's slowly getting bumped down the chain of gyms though, because I realized a few of its shortcomings.

First, the floor and weights are not conducive to deadlifts. The floor is too soft (matted padding), and the weights are a smaller circumference than traditional plates, adding a few inches to your deadlift ROM.

That's fine for a training effect (more emphasis on low back), but does bring your regular poundages down a few %.

Alright, enough talk.

Today's Workout:

1A) Deadlift
1B) Box Jump

2A) Front Squat
2B) RKC Plank

That was it.

Now off to breakfast with Bedros Keuilian, and then the Fit Body Boot Camp Mastermind meeting.

I might talk about this...

3 unique things successful people do BEFORE breakfast
=> https://www.youtube.com/watch?v=7MViKk3zJUM

Today's Kickbutt Mindset Tip:
Coach, Care, Connect. Correct. Solve people's problems, encourage their dreams, deliver hope, and give them a reason to believe. But hurry up. Right now people are crying themselves to sleep because you haven't helped them. Stop procrastinating. Don't hold back.

Get going,

Craig Ballantyne, CTT

PS - Make it the best!

"The mind is a place unto itself, and can make a Heaven of Hell, or a Hell of Heaven." - John Milton, in Paradise Lost


"First thing to do every morning is read or listen to something positive. Your mind is like a garden - whatever you plant grows. Plant good stuff." - Alwyn Cosgrove

Wednesday, February 08, 2017

7 exercises to stop doing

Hey! STOP!

Stop doing these exercises.

Watch one of my new videos showing you 7 body-destroying exercises you need to STOP doing right now.

If you keep on doing these 7 exercises, you will run the risk of getting seriously injured and that can really slow down your progress.

Watch this video for 7 exercises to STOP doing now

7 strength training erercises to stop doing

Here they are...

1. Bench Dips

This is a really bad exercise for your rotator cuff. It places your scapula in an awkward position (tipped forward) and puts a lot of force on your rotator cuff.

An alternative to bench dips, if you're trying to target your triceps would be a) close-grip pushups or b) regular dips using a parallel bar.

2. Clean and Presses (Fixed Bar)

Never, EVER use a fixed bar when doing clean and presses. For a clean and press to work properly, the weights need to be able to spin and the bar should rotate freely as well.

So if you are going to do clean and presses - make sure you a) have the proper form and b) are NOT using a fixed bar.

An alternative to the clean and press would be an overhead dumbbell or kettlebell press. You can add in a squat and then the press if you're looking for a more metabolic response with this exercise.

3. Barbell Squat (Bending at the Knees First)

When you perform a barbell squat you want to bend with your hips first NOT with your knees.

This will reduce the load on your knees and place more of the load on your glutes, hamstrings and quads.

DON'T squat with your knees. That's why people get knee pain while squatting.

4. Upright Rows

Upright rows are another exercise that place a lot of force on your rotator cuff and can lead to injuries.

Much better exercise alternatives would be wide grip seated rows or standing face pulls using a rope.

5. Barbell Bench Press (Wide Grip)

Wide grip bench press places a lot of stress on your rotator cuff muscles as well. Because of the position of your wrists, arms and scapula.

A better alternative is to use a medium or more narrow grip and keep your elbows tucked in closer to your body as you lower the bar, while squeezing your shoulder blades together.

Dumbbell bench press is an even better alternative, placing a lot less stress on your rotator cuff.

6. Dumbbell Side-Bends

Side-bends cover such a small range of motion that they really are just an inefficient way of working out your obliques and abdominals.

A better alternative would be to do farmer's walks in a figure eight pattern.

The last exercise you need to stop doing is...

7. Triceps Kick-Backs

These are another really inefficient exercise. The plane of motion through which the dumbbell is travelling is not optimal for working your triceps. Gravity is really only working at the end of the motion.

Again this is an exercise that is inefficient and you should stop doing if you're looking to see real results.

That's it!

Kick these 7 strength training exercises to the curb and you'll improve your training and reduce the risk of serious injuries.

What should you do instead?

Use these bodyweight exercises to build a beach body at home

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Ready for a change?

You could just as easily change your life today as you can on New Year's Day… "New opportunity is matter of choice not calendar." – Dan Kennedy

If you need support, you should join my FREE 21-day Habit Change Challenge.

Click here to join our Free FB group and change your life!


Tuesday, February 07, 2017

Fun Hike and Workouts

It's always awkward when you lock eyes with another person at the gym in between sets.

It's even more awkward when it's with a man using the inner thigh machine.

But that happened to me this morning at the W Hotel Gym here in Santiago.

The gym is great. It's not technically part of the hotel, but a private gym that W guests get to use.

It has a squat rack, bench press, incline press, heavy dumbbells, and many rooms for yoga, etc. The only problem is that it also has hundreds of members, and surprisingly, it was very busy at 7am today.

I say surprisingly because this is a big month for Chilean summer holidays, and I expected the gym to be quiet.

Plus, in South Beach Miami, an American city with a heavy latin influence, the gyms are empty until after 8am.

But it seems like Santiago likes to get up and GO!

Fortunately, I lucked out.

No one was using the squat rack... although the bar was warm when I got under it, so my timing must have been perfect.

Today's Workout:

1) Squats

2) RDL's

That's it. Thirty minute old-man warm-up and core training prior.

Now off for a short hike at San Cristobal in Santiago, then off to film videos.

On the weekend I was hiking around on my friend's farm and eating more blueberries than any human should eat in a day (it had to be close to 1000 calories of blueberries on Sunday...).

Today and tomorrow we're filming videos for his customers and our annual summer BlackSmithCamp.com.

Then I fly to San Diego for FBBC Mastermind and Perfect Life Workshop this weekend (ironically flying from Santiago to Toronto to get to San Diego from Chile).

And then I have a coaching day with Bedros next Monday. So give me until Ballantyne's Day (wait, what do you call it?) to get back to normal. :)

Image may contain: 1 person, standing, mountain, sky, outdoor and nature

Today's Kickbutt Mindset Tip:
"You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win." — Zig Ziglar

Get in it to win it,

Craig Ballantyne, CTT

PS - Have fun today...

...like these two guys!

For maximum fat loss results, find a workout partner you like to be around, choose a form of exercise you truly enjoy doing – rather than dreading – and have as much fun as possible while losing fat.

Try these guys here... Fun & effective!

=> https://www.youtube.com/watch?v=jgdUCI07fkE

Image may contain: one or more people and text

Monday, February 06, 2017

Farm Benching

Well, I did watch 10 minutes of the SuperBowl last night (after I finished watching The Godfather), and I'm glad I quit watching at that point.

Made for an interesting read this morning.

But more interesting than that was my workout:

1A) Bench Press
1B) Pullups

2A) Close-Grip Bench Press
2B) Chin-Ups

I trained with my good friend, Simon Black, on his Sovereign Valley Farm in Chile. Then we raised chickens. That's right, 5 baby chicks hatched and we watched them change dramatically over just a few hours. Amazing.

After that we drove back to Santiago and tomorrow we're filming some stuff for BlackSmithCamp.com.

Today's Kickbutt Mindset Tip:
"Unattended problems will not go away, but will usually get worse. Anticipate and avoid problems – or meet them head on at the outset. Overcome fear by attacking it." – Kekich Credo #89


Make today productive. Attack a fear or obstacle that is getting in your way of success. Just do it.

Push on,

Craig Ballantyne, CTT

Sunday, February 05, 2017

Chilean Farm Deadlift

Good morning from near Talca, Chile.

Today's shed gym workout on the farm... Deadlifts, TRX Rows, TRX ab fallouts, shrugs

Today's Kickbutt Mindset Tip:
Become the person you need to become in order to achieve the big goals you want to achieve. Get out of your comfort zone. Resist complacency.

Now for a hike on my friend's farm... with over 800 acres of blueberries, plum trees, apple trees, and so on.

Hike now, talk soon.

Improve every day,

Craig Ballantyne, CTT

Friday, February 03, 2017

Chest Pressing to Santiago

Off to Santiago today, but first, a workout personal best.

I woke up thinking I might do intervals... but upper body felt good, and you never know what the next hotel gym holds, so lift while you got it!

Today's session:

1A) Pushups

2A) DB Press - 60x18
2B) Pullups - 10

3A) DB Triceps
3B) More Pullups

Good times.

Today's Kickbutt Mindset Tips:

"Become the person you need to become in order to achieve the big goals you want to achieve. Get out of your comfort zone. Resist complacency. Never stop learning. Improve everyday. Demand more from yourself. Never settle. Dig deep for the real reason you want to change. Use that motivation to take massive action on the right decisions every day." - Craig Code #4

Chances are you have another 35-75 years here on earth, so just imagine how great you'll look and feel if you just keep doing a little better each day for the rest of your life. Never give up. Never quit. Keep improving. Because if you don't, things will only get worse, and I know you'd never let that happen. You can transform. You can change. You WILL change. I believe in YOU! - Craig Ballantyne

Push on,

Craig Ballantyne, CTT

PS - You don't "find time" for what's important in life, you MAKE time.

Make that time for your family. Make that time for your #1 work priority. Make that time for your health. And make time for reading. Don't let minor matters take the majority of your magic time.

(Here's the latest book I read while in Panama.)

My favorite quote from this new book so far: "Each day bite off more than you can chew, and chew it."

Thursday, February 02, 2017

Books and Videos

I've just been mucking about down in the gym and reading by the pool and getting over 8 hours of sleep per night AND a bonus nap.

My time in Panama has been boring, but great for recovery.

I've read The Surrender Experiment and this book from Bedros.

At the pool in Panama with my two traveling buddies, Maria Mountain and Bedros Keuilian ...#OneBookBetter

My friend Dr. Marty Gibala also has a new book out:


And last night I recorded a podcast (video!) about The Great Cardio Myth.

=> https://www.youtube.com/watch?v=BljBH8CKC1s&feature=youtu.be

Today's Kickbutt Mindset Tip:
If you hate to see the hate in the world... Do good. Before you post that snarky insult on Facebook just to get "Liked", think about the consequences, and do good. Before you make or share the attack ad, realize that it only makes things worse, and do good. Do good. Now, forever, and always. Do good.

And finally,

Watch ALL of these videos to discover how to CHANGE your habits for good with the 5 Pillars of Transformation. Enjoy!

#1 – How to Plan & Prepare for Success

=> https://www.youtube.com/watch?v=NxPfwT8u4II

#2 – Professional Accountability

=> https://www.youtube.com/watch?v=SYfb4TRWfoM

That should fulfill your quota of television for the day. :)

Video talk soon,

Craig Ballantyne, CTT

Wednesday, February 01, 2017

21-Day Habit Change Starts NOW!

Here's a special invite for you.

I recently started a new private Facebook group (it's free for readers like you), where the members commit to making a 21-day habit change.

So far I've used it to start drinking 4 liters of water per day, stop consuming artificial sweeteners, and to start a daily habit of reading for 20-minutes every day (now I'm reading almost a book a week).

These 21-day habit change challenges are fun, and you'll get the support and accountability you need to...

  • Wake up earlier
  • Start a new business
  • Lose weight and feel great again
  • Stop drinking too much alcohol
  • Start drinking a green juice every day
  • Stop hitting the snooze button
  • Start writing every morning

Or whatever habit it is that you want to change.

Join me in the habit change club for free – here

I'd love to see you in our groups participating and making change in your life. It's a really great environment with over 1,917 members and the group has helped people overcome a lot of struggles.

January was an interesting challenge as we banded together to take advantage of the momentum of New Year's Resolutions...

... but in February we'll need to pull together AGAIN and create a high-energy environment to overcome the temptation to quit.

So stay strong with social support in our group!!!

It's an important place for all of us to get the support and accountability we need.
I need it just as much as you do.

I struggle with lots of temptations and bad habits.

I like to say that the reason I'm so disciplined is because I'm so lazy and weak. If I didn't have my systems in place, I'd be watching television 8 hours a day and doing nothing with my life.

The temptation is real, every day, but the Habit Change Club and my Perfect Day Formula systems lead me out of temptation and deliver me from evil.

So whatever you are struggling with, use the energy of the Habit Change Club to get you started on making big changes, and harness the power of the support and accountability to keep going through tough times.

Join me in the habit change club for free – here

Here's what the accountability can do for you...

When I first started last month's challenge of reading for 20 minutes each day, there were many nights where I felt too tired to open a book before bed.

Often there was other, less valuable, but more tempting activities that called my name (like watching a movie on my computer).

But I couldn't let my friends in the Habit Change Club down. I had to live and lead by example, and so I did what I said I would do.

You'll feel that way too, and when you share your goals and get accountability (even from strangers on the Internet), you'll get the spark to energize you through the task of the day.

It's like magic. I've witnessed this hundreds of times over the years in our Turbulence Training Transformation Contests. I've watched people go from struggling to success, literally changing their bodies, their lives, and their futures, simply because they finally had support and accountability in their lives.

Catherine Gordon, our famous TT spokeswoman who has inspired tens of thousands of women to start using my programs, is one of our greatest examples. Catherine has gone from frustrated mom to TT Transformation Champion to personal trainer changing hundreds of lives at Gordon Studios in her hometown.

The accountability, the community, and the love of the ETR and TT world helped her through tough times, just as it will help you, and just as it has helped me finally figure out what I should really be doing with my life.

As much as I loved spreading the word of fitness and short workouts, it wasn't until I wrote The Perfect Day Formula book and created the Perfect Life coaching program that I finally found my full purpose in life.

That's why I'm so excited about 2017.

"A field of grace seems to form around us when we commit ourselves to something that satisfies our souls," writes Dr. Gay Hendricks in his book, Conscious Living. "Invisible pathways open up through the universe. We meet people who are on a similar path, and we are given forms of assistance that seem like Magic."

YES! This is so true. Everything seems so natural and easy now.

I've discovered my magic, just as you will, if you dig deep into your heart and mind and figure out exactly what you've been put here on earth to do. It might not be overnight, and yes, you'll have to set aside your ego and ask yourself difficult questions during the journey.

But you will have a big breakthrough.

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

"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