Thanksgiving Day Workout

Created an Epic and advanced Thanksgiving weekend workout for you here.

Check it out and the TT Black Friday Sale, too:
- http://www.ttfatloss.com/1000-calorie-workout/

Includes this:

MCT: Metabolic Conditioning Training
- 40 seconds per exercise (per side, if applicable)
- Rest 20 seconds between exercises
- Repeat for 6 minutes straight

3A) Kettlebell Swings
3B) DB Lunge or Prisoner Lunge
3C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

Take a 3 minute break and then move on to MDT.

Oh, and check out the Abs Bonus in that program. Whew.

My abs are still sore from 60 reps of Power Wheel rollouts from Monday. What about you? Any soreness? (Calves are also still sore from Saturday's "Burpee + Jump Rope" conditioning workout filming. That was tough.

Today's Kickbutt Mindset Tips:
For my American friends - and for everyone, any day for that matter...a lot of folks will want to lead you into temptation over the next few days. Stay STRONG. Stay TRUE to yourself. Plan ahead to enjoy things, but don't be guilted into living a way that you do not want.

Take strength from these:

“It takes a great deal of courage to stand up to your enemies, but even more to stand up to your friends.” - J. K. Rowling…

And

…“Far better to live your own path imperfectly than to live another’s perfectly.” -Bhagavad Gita...Be thankful, but be STRONG.

And some cool news (for me and my fellow ETR folks): Early risers have a genetic advantage?
- http://www.businessinsider.com/early-risers-may-have-a-genetic-advantage-2012-11

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Join me in Denver?

ETR and Toys for Tots are throwing a party in Denver on Dec 8 - help us bring Xmas Joy to kids - find out more here:
- https://www.facebook.com/events/433048776755356/

Power Mindset for Success

I stumbled across this quote yesterday. It's great and will give you a Power Mindset for Success.

“Screw self-doubt. I despise it. I hold it in contempt, along with the hell-spawned ooze-pit of Resistance from which it crawled. I will NEVER back off. I will NEVER give the work anything less than 100%. If I go down in flames, so be it. I’ll be back.” - Steven Pressfield

 This all starts with Habit:

“Take me, train me, be firm with me, and I will place the world at your feet. Be easy with me and I will destroy you Who am I? I am Habit!” – Author Unknown

And helping others:

You teach and you grow. The more you teach, the more you grow. The more you help others, the more you improve and become a better person. So if you want to improve, help others improve. This is a virtuous cycle. Teach-Grow-Improve-Teach-Grow-Improve.

Now here's some training help for you. New 4x4 Metabolic Finisher from Mikey "Pancakes" Whitfield (GT's)
- http://www.ttfatloss.com/metabolic-finisher/

And a nutrition suggestion. I had a Wild Idea grass-fed buffalo rib-eye the other week at my friend's place in Nashville. 10/10. Spot on, as my British friends might say.
- http://wildideabuffalo.com/

Stay strong and powerful,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Another classic...

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.” - Mark Twain

Beat the Week with these Workouts

As we start another week, don't forget to stay strong and positive.

Whatever is in your way, you’re stronger than it, you’re tougher than it, and you’re better than it. You’re going to beat it.

Here are a couple of tough minimal equipment circuit workouts to help you burn calories even when you're pressed for time. You MUST do your regular warm-up before this workout. Try my old man warm-up if you need ideas. Here it is:

- http://www.ttfatloss.com/off-day-workouts/

Workout #1
A) Kettlebell Swings, 8x25 with 20 seconds rest between each
B) Punisher 20-10 Squats
C) Ab Wheel or Stability Ball Rollout or Pushups 3x20

Workout #2
Filmed this crushing workout on Saturday, 6 rounds of 1-minute of burpees followed by a brief 10 second rest and then 1 minute of jump rope with 10 seconds of rest. If you make those burpees count (full pushup and high jump), you're in for GT's. (GT's = Good Times)

And some fat loss QnA from www.TurbulenceTrainingFanpage.com

Q: Best program for six weeks through holidays: TT Hardcore Fat Loss ... TT Thermogenic 30 ... TT 2K12 Workout? ... Want to focus HARD through end of year. Thx. - Lee

Answer:
TT Hardcore first, if it fits your schedule, and then TT Thermo 30 as the holiday season starts to get really busy. Or if you are already really busy, go right to Thermo 30. Thanks so much, and keep me up to date on your progress.

Q: What is the optimum work-to-rest times, for resistance tabata program? and for how much time total? - George

Answer:
Tabata training is sprinting done at 170% VO2 max for 20 seconds of work and 10 seconds of recovery. What other people call "Tabata" is not accurate. They don't know what they are talking about. So to answer your question, the training depends on your goals, exercises, and time commitment. So far, it does not appear that there is one "best" of anything.

Today's Kickbutt Mindset Tips:
“Find a time and place of solitude. Look into the distance, and into the future. Visualize the tomorrow you are going to build — and begin to build that tomorrow, today.” – Jonathan Lockwood Huie

But remember to also...

TAKE ACTION. You only get paid for done. All the planning in the world is no good if you don’t follow through. Be a robotic action-taker.

Here's how to get more done. It starts with identifying your magic time and scheduling your day.

Please read this:
- http://www.earlytorise.com/identify-the-magic-time-to-get-more-done/

And this:
- http://www.earlytorise.com/a-secret-to-making-your-to-do-list/

Two more resources for you:

- www.kungfufinance.com is a great site for learning more about taking care of your money. And we have lots of great free small business information on my site at:

- www.InternetIndependence.com

Happy Monday,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Chocolate Funky Bally Monkey

Despite all of the weekend filming, I still had a great strength session today. Tomorrow is another on-the-road day so I had to fit this lift in ahead of schedule. Good warm-up and technique kept me feeling good.

Today's workout: Hang Clean, Deadlift, Military Press, Good Mornings, and curlingz of the bizeps.

Post-workout blender drink was the "Chocolate Funky Bally Monkey": 8 ounces unsweetend Almond Breeze, 2 scoops BioTrust Milk Chocolate Protein, 1 frozen banana (or 1 regular banana and some ice cubes), and 1.5 tablespoons natural peanut butter.

- http://www.ttfatloss.com/healthy-chocolate-shake/

Today's Kickbutt Mindset Tips:
“The person who gets the farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore.” – Dale Carnegie

The problem with Problems is they get bigger and worse than right now, leading to bigger headaches than if you'd tackled it now. Attack that problem head on. Solve that problem today.

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

Take action today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

New Follow Along Workouts

It started off as a follow up to the 31 Intervals Manual, but it's morphed into 101 (or more) home interval/conditioning workouts (about 75 of them will be filmed follow along style).

That led to Mikey Whitfield and I traveling to Lapeer, Michigan to film at the gym of Certified TT Trainer Brian Kalakay.

What a weekend. What a bunch of workouts.

I probably did 500 reps of burpees, pullups, squats, and even 8 rounds of the Punisher and Punisher X in just a few hours. I was whooped by 11am this morning.

Brian and Mikey are still filming, poor guys.

The end result is going to be an amazing complete home workout system to come your way in January, 2013.

It's my biggest TT project yet.

Make sure to check out the TT Facebook page for some photos and muscle soreness updates.

One photo on www.turbulencetrainingfanpage.com shows a finished Mr. Finishers, Mikey Whitfield, after one of the workouts I put him through yesterday. Certified Turbulence Trainer Brian Kalakay is writing down the next one for me to go through. This morning I did "The Punisher X" workout. Quad domination. Whew.

Yesterday TT reader Dave Dowell from Southern California asked me: “What are the three exercises to use in a row for fat loss?” My answer here
- http://www.ttfatloss.com/exercises-flush-fat/

Today's Kickbutt Mindset Tips:
Do NOT stay in your comfort zone. It’s more dangerous to do that than it is to seek out new solutions to your problem. Get out there and take action and kick butt today.

I was waaaaay out of my CoZo today.

If you fear something, start taking baby steps to overcome it...a baby step that moves you positive results in the right direction. The more positive results you get, the more confidence you build, and the less fear gets in your way. Take action today.

And never forget what I said earlier this week...

Having a hangdog, woe-is-me look and whining whimper only works for puppy dogs – not for humans. No one wants to be around that type of person. So change your attitude, get your swagger back, take action, add value, live by example, and attract other good people into your life.

Craig Ballantyne, CTT
Certified Turbulence Trainer

Lose fat over the holidays with these free meal plans from Isabel De Los Rios:
- http://www.turbulencetraining.com/freemealplans/

Tomorrow I’m off to Michigan to film workouts at Certified Turbulence Trainer Brian Kalakay’s gym. Mike Whitfield will be joining me. It’s going to be tough, but fun. Over 51 interval workouts to film in three days.

Good times.

Until then, let’s talk strength.

Here’s a good 1RM estimation equation from Jim Wendler and his 5-3-1 program:

1RM = weight x reps x .0333 + weight

So 200×5 reps = 233 pound 1RM.

In my experience, the accuracy is best for bench & DL, and decent for squat.

Today’s Kickbutt Mindset Tips:
Having a hangdog, woe-is-me look and whining whimper only works for puppy dogs – not for humans. In fact, humans with this attitude repel other humans. No one wants to be around that type of person. So unless you are one of my four-legged friends, change your attitude, get your swagger back, take action, add value, live by example, and attract other good people into your life.

“Positive thinking will let you do everything better than negative thinking will.” – Zig Ziglar

If you fear something, start taking baby steps to overcome it…a baby step that moves you positive results in the right direction.

And improve your workday with these 5 secrets:

http://www.earlytorise.com/5-principles-of-a-profound-workday/

Craig Ballantyne, CTT
Certified Turbulence Trainer

Essential Meathead Workout

Great workout today, but I need to take Leo's advice (see below) and cut back a bit.    The workout was a #MegaMeathead Classic.    Bench, Pullups, DB Press, DB Row, BB Row. GT's.    Doing 5 sets of 1 rep at 90% 1RM for the main exercise. This should be a safe and effective program for getting stronger without a lot of muscle soreness.    But, here's Leo's advice:    “Identify the essential. Eliminate the rest.” – Leo Babauta    And the DB Rows need to get cut back as they leave me with rear delt issues that sometimes need ART. The Barbell Row, done deadstop style, is much better.    So those will get cut next time.    In the meantime, check this out...it's the physical test given at NASA to prospective astronauts.    http://www.ttfatloss.com/nasa-workout-challenge/  T
oday's Kickbutt Mindset Tips:  "The best person you can compare yourself to is yourself. Who cares what a celebrity or even a friend is doing. Are you better than last week? That’s really all that counts. At the end of the day, what truly counts is that you simply keep going no matter what." - Mike Whitfield, Certified Turbulence Trainer, http://www.Facebook.com/workoutfinishers
  "Focus on the work. Build things. Create solutions to problems. Grow people through support and direction. INSPIRE them by EXPECTING a lot and demonstrating that you care about their success as much as your own.” – Matt Smith    Get working,    Craig Ballantyne, CTT   Certified Turbulence Trainer

Fitness Book and Workout QnA

Today I tried out some new kettlebell and 20-10 bodyweight exercises down in the evil fat loss lab here out on the farm. I tortured myself for your benefit. Some cool workouts coming your way soon.    Today's www.turbulencetrainingfanpage.com QnA:    Q: I'm literally just starting out training, never donemuch except be a mum. Is TT right for beginners?    Answer:  Yes, there are 6 weeks of beginner workouts and 4 weeks of intermediate workouts that you'll use in Turbulence Training as you get started. Or try this:   - http://www.turbulencetraining.com/workouts/2009/May2009_TTBeg.shtml   Thanks, and welcome to the TT world. Looking forward to your results.    Q: What projects and experiments are you working on now?    Answer:  Secret stuff down in the lab...filming some secret videos this weekend too...down at Certified Turbulence Trainer Brian Kalakay's gym in Michigan. Good times.    Q: With your expierence in the fitness game, what would you say the best route to take is for someone looking to start a career in the fitness field?    Answer:  Find the best trainer you can and have them mentor you. Work for free if you must. It's the best education.    Q: craig there has to be an alternative to decline spiderman push ups???! i mean they are IMPOSSIBLE    Answer:  Soon you will say, "I'm possible at decline spiderman pushups." - Sorry, that makes no sense, haha, just trying to encourage you. Replacements - Spiderman (normal) or decline (normal). Keep pushing on and you will get them one day.    Q: Hey Craig. What's your thoughts on Intermittent Fasting?    Answer:  Excellent. Used by over a dozen winners of   - http://www.transformationcontest.com
  Q: How many books do you read a month? And in what genres? Do you balance marketing and business with fitness/strength/health?    Answer:  For fitness info, I stick to websites rather than books. I start about 4 books a month but I don't finish all of them. They are mostly history and then some business and marketing books. Most biz and marketing books should be 6 page articles, not entire books.    And here's a crazy cardio fact:  Sudden cardiac arrest occurs ~ 1 in 57,000 marathon runners (usually older males & in the last 4 miles)   - http://journals.lww.com/acsm-msse/Fulltext/2012/10000/Sudden_Cardiac_Arrest_and_Death_in_United_States.3.aspx  
Today's Kickbutt Mindset Tips:  Take action now. When you fail to act on your most important priority first thing in your day then you end up paying the price. Other things get in the way. Your mental energy wanes. You set it aside and procrastinate. And you fail to make progress. That’s why you feel like you are struggling. So that's why you must take action now.    "Make a list of the 10 people you spend the most time with and your top 5 goals and top 5 values. Compare the lists. Are the people you spend the most time with congruent with your values and goals? If not, you might be held back by this association.” - Dr. Nido Qubein    To your success,    Craig Ballantyne, CTT  Certified Turbulence Trainer    

New Squat Workout and Plan for Life

This week starts a new 4-week program, and in reality, a new 12-week approach to my basic lifts.

I'm switching away from the 5-3-1 program for a while to a different piece of advice from Jim Wendler. A few years ago he mentioned aiming for 5 reps above 90% 1 RM. I'm going to see if this helps my strength to keep going up - as it has with 5-3-1. The biggest difference is lower volume, and therefore less soreness.

I'll keep you up to date.

Trainers - Win a scholarship to the 2013 Fitness Business Summit here (from the most generous man in the trainer education industry, Bedros Keuilian) - and yes, I'll be speaking at this event
- http://ptpower.com/how-to-win-a-vip-scholarship-to-fitness-business-summit-13/

Today's Kickbutt Mindset Tips:
Identify exactly what it is you want in life. Then go after it. Start today. And then never, ever, EVER give up.

There are a lot of people that will improve their lives when you improve yours. By becoming a better person yourself, you'll make the lives of a lot of others better at the same time. It's not selfish to focus on self-improvement. It's one of the greatest gifts you can give the world.

Craig Ballantyne, CTT
Certified Turbulence Trainer

Nashville Atlanta Toronto Farm Michigan

On the way to the Nashville airport for the trip home. It's a two-banger
today, hopping over to Atlanta and then a 2nd shot up to Canadia.

Then one night in Toronto, a squat workout, a visit to the chiropractor -
Dr. Michael Sommers of Evolve Chiropractic - and then finally, the last
leg of my journey, a 90 minute drive back to the farm.

Then a dog walkingz!!11!

Yesterday we had a wicked lunch (great ribs) at South Street restaurant in
Nashville. Then a friend grilled Buffalo Ribeye steaks for dinner.

Later this week I will be off to Michigan to film some TT workout videos
with high energy Certified TT Trainers Brian Kalakay and Mike Whitfield.
That will be great times.

So a busy week with lots of moving around, people to talk to, places to go.

Today's Kickbutt Mindset Tips:
TODAY is the first day of the rest of your life. So don't dwell on past
mistakes because that will get you nowhere. Focus on what you can and WILL
do today, tomorrow, and the rest of your life, and all of the great things
that will happen because of your actions.

There will be days where it gets really hard and you'll wonder, 'Is this
even worth it?'. That's the crossroad people face every day and
unfortunately, most people give up right at this moment. But if you keep
making little changes and fight through the tough days, I promise you,
speaking from experience, you'll come out victorious.

Have a great one,

Craig Ballantyne

Country & Western Metabolic Workouts

It's been a busy weekend here in Tennesse. Last night we hit Merchant's restaurant for brisket and pork chops. Great food, better atmosphere.

Today's training in the better-than-your-average-hotel-gym at Opryland: DB Swings, bodyweight circuits, and incline treadmill sprints.

Friday's workout: An upper body warmup with WYLIT and elevated pushups, 1-arm cable chest presses, cable chops, cable woodchops, bodyweight squats, and db presses.

Thursday was a big meathead back workout with Bedros Keuilian. Good times.

Check out the Crazy 8 circuit on our MRT FB page
- https://www.facebook.com/MetabolicResistanceTraining

Today's Kickbutt Mindset Tips:
To underestimate yourself is probably the biggest mistake you could make in life.

But...

"Sometimes, we just underestimate ourselves until we just start taking action. Action simply makes the magic start. Once you see just a little of that magic and what is possible, you take more action. Then you can't control it and this big success snowball starts rolling. Well, let it roll and learn as you go. Embrace the chaos." – Mike Whitfield

But...

"If you don't like something, change it. It you can't change it, change your attitude." – Maya Angelou

But...

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

So...

What to do with your life (I'm happy to tell you)
- http://internetindependence.com/what-to-do

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - I inhaled 8 of these caveman cookies in the 16 hours.
- http://realhealthyrecipes.com/2011/10/19/caveman-chocolate-chunk-cookies/

PPS - Almost at 14,000 TT Fans. Thank YOU so much. You ROCK. So many big things coming your way in 2013 and beyond. Join us at:

www.TurbulenceTrainingFanpage.com

Cookies and Changes in Nashville

Arrived at the Nashville Opryland Hotel last night to hang out with my buddy Bedros Keuilian at a seminar. We're going to get in some workouts and check out the scene today and this weekend. Should be a few good misadventures.

So more workout details coming later on. After all, Bedros' wife Di made a bunch of almond-flour, gluten-free chocolate chip cookies for me and I need to make sure those foodz go into the right muscles. Let's just say they're all gone, and there were quite a few that need to be put into the musclez.

Haha, like everyone else, I'm a "if it's in the hotel room, I'm going to eat it" kind of guy. I'll try and get the recipe for you.

Until I have a workout report for you, I'm going to leave you with this tough question.

"Is the life you're living worth what you're giving up to have it?"

An uncomfortable question, huh? But one with important ramifications for the choices you're making...Choose wisely, my friends.

And if you want to change, here's the secret.

"Change isn't about what you know. It's about what you do." - Catherine Gordon, Certified Turbulence Trainer

Catherine is an incredible woman, the winner of the 2nd Turbulence Training Transformation Contest, and a trainer that I intend to make famous because of the important message she has to share with the world.

By the way, for trainers, here's a great resource. It's a done-for-you set of Bootcamp workouts to make your life easier while getting your clients awesome results. Bring the energy and the results!

- http://challengeworkouts.com/ultimate-boot-camp-system

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

But don't let that sound too negative, instead, take positive action based on this:

"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot." – Eleanor Roosevelt

Craig "Cookie Eating" Ballantyne, CTT
Certified Turbulence Trainer

Fight

Last night I was reading through a magazine from Vince Del Monte and Ben Pakulski called, "Hypertrophy Max". Now listen, I'm not easily impressed, but what these guys are doing is fantastic.

You get a workout and DVD each month, plus, perhaps more important, you get insight into their success secrets. (And since both Vince and Ben are students of mine, you can imagine they are pretty successful.)

One thing that caught my eye was a quote from Ben where he mentioned that this was his screensaver:

"You have to fight through some bad days to earn the best days of your life."

True.

Listen, no matter what you're fighting through, you can beat it. You CAN.

If you are persistent in pursuing positive people, that's where you'll find the social support you need, and success will open its door for you and your life can truly change. It's all about the people you associate with.

One of my favorite quotes...trainers, NEVER forget this - "People will forget what you said. People will forget what you did. But people will never forget how you made them feel." - Maya Angelou

And if you're a bootcamp trainer, you need to check this out:

New bootcamp boosters
- http://www.ttfatloss.com/bootcamp-workout-boosters/

And if you're not a trainer, here's a fantastic article on prioritizing your priorities (!) and goals so you can finally make progress
- http://www.earlytorise.com/how-to-make-progress/

Today's Kickbutt Mindset Tips:
Be positive. Focus on what you have, not on what you lack.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - "You cannot fail. You can only get results." - Ted Nicholas

And remember:

"The person who risks nothing, does nothing, has nothing, is nothing, and becomes nothing." - Leo Buscaglia

Toys for Tots Drive

Hey, we have something really special coming up in December. It's the EarlytoRise.com Toys for Tots drive and will be held in Denver on December, 8th.

Here's the Facebook event invite for you:

https://www.facebook.com/events/433048776755356/

Last year my business partner Matt Smith raised 1,000 toys all by himself, and this year we want to donate over 10,000 toys to the drive.

So please join Matt myself, the entire Early to Rise team, and dozens of their friends and readers in a trip to area Wal-Mart stores where we're aiming to deliver over 10,000 gifts to the Toys for Tots 2012 campaign.

Let's help a kid (or 10,000) have the Christmas they deserve. Please join us, Saturday, Dec. 8th in Denver as we make their dreams a reality.

Research show that for 75% of people their biggest regrets in life are the things they didn't do in life...not the things they did.

So..."Go to the effort. Invest the time. Write the letter. Make the apology. Take the trip. Purchase the gift. Do it. The seized opportunity renders joy. The neglected brings regret." - Max Lucado

BTW, if you can't join us, we encourage people that can't make it to simply join in by doing the same thing in their hometown that same day, and taking photos and posting them on that FB page.

Today's training summary:
Today will be a Kettlebell conditioning workout in the basement of the old farmhouse. Mostly swings and squats. Perhaps some sprints outside. It will be short and sweet, and there will be a big old-man warm-up before it. And I'll imagine this guy is right beside me saying this in his Scottish accent:

"You can make progress, or you can make excuses - but you can't do both!" - Alwyn Cosgrove

Today's Kickbutt Mindset Tips:
Success is like happiness. Self-defined, but something that most people will never feel they have attained. Do NOT worry about labeling yourself. Instead, focus everyday on adding value, doing the best you can with what you have been given, working hard, and helping others. Besides, the idea of success changes over time...what you see as "successful" now will likely look foolish in 15 years.

"We all make mistakes. We all waste valuable time. But we are all capable of changing our lives for the better. And that change can happen much more quickly with a mentor." – Michael Masterson

Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTrainingCertification.com

Meathead Monday Deload Week

Today's workout will be a deload week Meathead upper body session of dumbbell presses and rows, along with some pullups and overhead squats. Maybe some arms. Good times. No bench pressing, and a lighter workout than usual. I'll do the same for the rest of this week.

Whatever you are doing, just remember:

"To get something you've never had, you have to do something you've never done.".......You can't quit just because one thing didn't work. You have to keep trying, experimenting, and learning until you find the solution. Keep going and going and going. Never give up.

Today's Kickbutt Mindset Tips:
Ultimate Guide to Finding Good People in Your Life: Step 1) Identify what you value in people. Step 2) Identify where this type of person spends time. Step 3) Go there and be a good person, adding value, and attracting good people into your life.

"You're imperfect, and you're wired for struggle, but you are worthy of love and belonging." — Brené Brown ---
http://www.ted.com/talks/brene_brown_on_vulnerability.html

And while this is a business related quote that I found in Inc. magazine yesterday, I really believe it relates to what we are doing with our health:

"Audacity underlies every start-up; the belief that from nothing, you will bring forth something that makes someone's life better. So take that audacity and kick it up a notch or a hundred notches. If you fail, it won't be for lack of courage or imagination. And if you succeed, those successes will be felt around the world." – Leigh Buchanan

Craig Ballantyne, CTT
Certified Turbulence Trainer

Inspiring quote from one of my favorite movies

It's funny but amazing at the same time.

"Life WILL knock you to the curb, but you can't let it rob you of your NESS! Now, what's ness? It's your name plus ness." - Dupree

New readers: Free workout and dark side of cardio report (feel free to share with your friends, too)

-http://www.turbulencetraining.com/freereportandworkout/

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

Surround yourself with good, positive people…and some that are more successful than you, as you define it. These people will bring out the best in you…helping you "play up a level". And always help others, the more they benefit, the more you will benefit in return. The world needs all the love and help it can get right now.

Dog walk time,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Squat Saturday

Just finished a Saturday morning squat workout.

My training: Box Jumps, Squats, Lunges, Stepups.

And a video for you.

How to build strength with "just" a kettlebell
– http://www.youtube.com/watch?v=nUezo2U6XQQ

Today's Kickbutt Mindset Tips:
Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it.

Be present today, whereever you are, and give those that you are spending time with the attention they deserve.

"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation." – Brian Tracy

The world does not reward average people well so I will be extraordinary." – Ted Nicholas

Craig Ballantyne, CTT
Certified Turbulence Trainer

Fixing a Bad Habit

2 weeks ago I set out on a 6-week plan to cure my swearing habit. Today's marks a record 5 day run without a single cuss. New go-to phrases include, "Jiminy Jillickers" and "Sugar Shack".

I think you can cure a minor bad habit in 10 days. Details here:
- http://www.earlytorise.com/ten-of-these-cure-a-bad-habit/

Some www.SuccessQnA.com and www.TurbulenceTrainingFanpage.com QnA:

Q: Can I still drink wine on a fat loss program?

Answer:
Wine is just 100-150 calories per glass. It's not something that stops fat loss. It's just calories like anything else.

Q: Advice for someone, me :), who doesn't need to lose weight but gain muscle and lose fat?

Answer:
Perfect question. That's what I designed my workout system, Turbulence Training, to achieve. Start with the "TT 2K3" program in the main manual from www.TurbulenceTraining.com

Q: What's your best muscle building program?

Answer:
For muscle, we have the Meatheads system here:
http://www.turbulencetraining.com/meatheadcritbench/

Today's Kickbutt Mindset Tips:
"The only thing that really matters in life is your relationships to other people." – Dr. George Vaillant

"Make a difference. Live a life that matters." – Frank McKinney

"In the confrontation between the stream and the rock, the stream always wins; not through strength, but through persistence." – Buddha

Never give up,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Struggling to figure out what project to pick or opportunity to pursue in life?

Put your energy where it wants to go. Choose the one you wake up thinking about, and think about all the time.

20-10 workout

Congratulations to Christine Wilborn and Chris Henning - the two newest Certified Turbulence Trainers. Awesome to have you as part of the 1 Million Transformation Mission (that will be kicked into high gear in 2013 with the ETR $100,000 Transformation Contest). Congrats again to Christine and Chris.

Today's workout for me:
Hang Clean, Deadlifts, KB Swings, 1-leg bodyweight deadlifts.

And for you: New workout boosters (Halloween Edition with the evil Dr. Ballystein the Dog)
- http://www.ttfatloss.com/workout-boosters-halloween/

It included this 20-10 revolution workout:

1) Total Body Extensions – 20 seconds work, 10 seconds rest x 8 rounds
2) *Elevated Push-ups – 20 seconds work, 10 seconds rest x 4 rounds
3) Burpees + Chin-ups – 20 seconds work, 10 seconds rest x 8 rounds
4) Spiderman Climbs – 20 seconds work, 10 seconds rest x 4 rounds

Awesome fat burning power right there.

Today's Kickbutt Mindset Tips:
Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself. We should also stop hanging around people who do nothing but criticize others. And do not let those that criticize you stop you from doing what you believe in and know is right.

No matter how dark the night, the sun always rises again. Stay strong now, lean on others for support where you can, stick to your vision and beliefs, and comeback stronger than ever.

How to be a better, more productive person
- http://www.earlytorise.com/how-to-be-a-better-more-productive-person/

"We can't direct the wind, but we can adjust the sails." - Unknown

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Great biz presentation for trainers:

Rick Kaselj at our ETR event
- http://exercisesforinjuries.com/early-to-rise-presentation-in-denver/

All Mindset Monday

Hurricane Schmurricane. No matter where you are, here's your Monday Mindset Motivation tips to make it a great day.

Listen...

No matter what you are going through in life, just remember to keep pushing, to stay strong, to lean on your social support, and to look to the future.

The tough times will all be over soon.

And never forget these magic words…

"Every adversity, every failure, every heartache carries with it the seed on an equal or greater benefit." – Napolean Hill

Make today the day you finally leave a bad habit behind. Tell the habit "It's me, not you" and kick it to the curb for good.

"You could just as easily change your life today as any other day. You don't need to wait for January first." – Dan Kennedy

"What we get when we turn pro is, we find our power. We find our will and our voice and we find our self-respect. We become who we always were but had, until then, been afraid to embrace and to live out." – Steven Pressfield, Turning Pro

Don't tell me you can't, because you CAN.

Turn Pro and Do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - "If you want to change somebody, don't preach to him. Set an example and shut up." – Jack LaLanne

Tough Leg Workout on the Near Vomit Comet

If you are advanced, take a ride on the (near) Vomit Comet with this circuit.

A) Narrow-Stance Barbell Squat x 15 reps
B) Rest 15 seconds while decreasing the weight by 20-25% and do 12 more reps
C) Rest 15 seconds and move to KB Swings x 35 reps
Rest 1 minute and repeat 2 more times.

My training today: Squats, Kettlebell Swings, Leg Curls, Stability Ball Plank. And yes, I used the (near) Vomit Comet system. Hence the name. But it was "near". Not a full ride. And it shouldn't be for you either. Puking is not the name of the game. Results are. Sometimes it is good to push it to the max of your performance.

Today's Kickbutt Mindset Tips:
Find out what truly brings you joy but does not cost a lot of money. You shouldn't be surprised to find that it's the people, and the little things in life, that make the biggest difference. Realize this, and find a way to get them in your life more often.

Surround yourself with good, positive people in your training environment and at meals…and make sure to include some folks that are more successful than you
(in all areas of life), as you define it. These people will bring out the best in you…helping you "play up a level". And always help others, the more they benefit, the more you will benefit in return.

No matter how much it feels like you are hitting a dead end or running into a brick wall, never lose the love, passion and desire for what you do. Be positive. If you add value and are not rewarded, the easy way out is to get angry or jealous, but the right way out is to add more value. When the world says "no", you say "let's try it again". Never give up on what you believe in.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - To find a mentor:

Figure out what you want to achieve, find someone who has done that already, study them to make sure they fit your values, and then do something good for them. Spread their word. Then contact them and tell them how they have helped you. Then invest in whatever mentoring opportunity they have.

Training With Injuries

People with injuries love to ask me questions like, "How can I train around the injury?" or, "What exercise can I do to replace the exercise causing me pain?.

Those are the wrong questions.

That's like saying, "My car only has 3 tires, how can I still drive it on the highway?"

The answer, in both cases, is obvious.

Get the problem FIXED.

And when you do get back to training, remember this:

Every exercise, set, and rep in your program must have a purpose. And "killing time" in the hour with a trainer is a NOT a purpose.

Random photos: How they train in the Ukraine (anyone ever been here?)
- http://www.spiegel.de/fotostrecke/photo-gallery-ukraine-s-muscle-beach-fotostrecke-88901.html

Today's Kickbutt Mindset Tips:
All the good you are doing & value you are adding might feel like it's going unnoticed. But it's not. Keep going. The world needs you

"Success comes from taking the initiative and following up… persisting. What simple action could you take today to produce a new momentum toward success in your life?" – Anthony Robbins

Who lives a life that makes the greatest impact? The answer is those that live on their own terms, adding value in ways they believe are right. Those that are renegades. Those that are often at first mocked and scorned, but that stay true to their beliefs through the tough times. If you are doing what you believe is right, keep going no matter what. The world will catch up with you in time.

This week's top article: Action beats anxiety
- http://www.earlytorise.com/the-morning-of-my-heart-attack/

You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief. Change your mindset, change your life for the better. Now is the time, you can do it.

Surround yourself with good, positive people…and some that are more successful than you, as you define it. These people will bring out the best in you…helping you "play up a level". And always help others, the more they benefit, the more you will benefit in return. The world needs all the love and help it can get right now.

Craig Ballantyne, CTT
Certified Turbulence Trainer

Bally's update

Woof! Woof! 

 

Ol' Bally the Dog here with today's update...I'm going in for surgery
on my poor lil' infected paw (yes, it does hurt to type this) today, and

so I wanted to send you some good news before Mr. FeedsMe
takes me to the vet.

 

Here it is...

 

If you like carbs...

...then you and I have something in common.

 

But we also want to get lean and stay lean (after all, I want to keep

my 6-pack doggy abs, but I'm not giving up my morning banana).

 

So here's how you can...

Have your carbs and lose fat, too

You see, I'll be tucking into some extra carbs and treats after my
surgery on Friday while I sit around and try not to lick my paw (I

sure hope I don't have to wear a CONE! Please, no cone!)

Fortunately, I'm a smart ol' poochy pooch and I know a doggy trick

about how to eat lots of carbs and still stay lean.

So now you need to join me...go here and find out a Human-trick
on how to have your carbs and eat them, too (while losing fat).

Get lean with YUMMY carbs

Some humans like pancakes, others love cereal, biscuits, or cinnamon
french toast. Everyone has their favorite breakfast carbs. It's up to you

to enjoy them and to get lean. 

 

Frankly, I'm happy stealing any carbs I can get my paws on. But usually

I just get fruit in addition to my Orijen wheat-free dog food. Woof, woof.

 

That's why I'm one of the few chocolate labs that still has 6-pack abs,

even though I'm almost 7 years old (over 47 in dog years!).

 

But sometimes, when I pretend to be good and I fool Mr. FeedsMe, he

gives me some wheat-free doggy treats from The Stratford Barkery.
Bark bark! *wags tail*

 

And so I'll be working my puppy-dog-eyes super hard on Friday,

pretending that my life is so hard as I recover from surgery, that I'm

sure to be given extra cookies. 

 

But no matter what I get, we'll both know how to stay lean, as long as 

you use this Carb Solution System.

 

Get lean with carbs using this 4-week sneaky diet

 

Woof Woof,

 

Bally the Dog

Certified Dog, Level 5

 

PS - Say a lil' puppy-prayer for me and my surgery.

 

Woof woof *lick* wag-wag-wag.

Beginner and Advanced Workouts

Today was a good Meatheadish lift. And I have two additional workouts for you.

My training went like this: 30 minutes of "Old Man" Mobility & Foam Rolling, followed by a heavy lifting sessions of Hang Cleans, Deadlifts, Good Mornings.

Now here are two additional programming ideas.

Advanced: How to lose lower ab fat with hard TT workouts and a proven - and relatively easy - diet plan
- http://www.ttfatloss.com/lower-ab-fat/

Beginner: - Here's the program you need
- http://www.turbulencetraining.com/totalbeginnerspecial/.

And remember, diet is more important for the fat loss component. Speaking of diet, here's an excellent resource. It's your Gluten-free holiday eating plan (part 1 of 4)
- http://www.ttfatloss.com/gluten-free-holidays/

Today's Kickbutt Mindset Tips:
"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons." - Jim Rohn

Choose wisely, TTers, I know you will. Stay STRONG.

Don't you waste your time worrying! Spend it taking action instead.

"It makes no sense to worry about things you have no control over because there's nothing you can do about them, and why worry about things you do control? The activity of worrying keeps you immobilized." - Wayne Dyer

And finally, one of my famous QnA sessions has been put on video...whoa!
- http://www.youtube.com/watch?v=JUd7OxF1vGw

Craig Ballantyne, CTT
Certified Turbulence Trainer

Workout to Boost Your Metabolism

The latest Men's Health magazine contained a shocking research study stat. According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year…and it's why I'm a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

Here's a workout to boost your metabolism:

http://www.ttfatloss.com/metabolism-boosting-workout/

Today's Kickbutt Mindset Tips:
Don't get too down for too long. If something didn't work, learn from it, adjust course, and try something better. Keep pushing. Take action. Fail forward faster to bring swift success. Never, ever, ever give up.

Always remember:

"Develop success from failures. Discouragement and failure are two of the surest stepping stones to success." - Dale Carnegie

"Abandoning who people think you are and becoming who you really are is a simple concept, but sometimes it is very hard to do. It isn't easy to give up others' ideas of who you are. Yet the key to success is to discover your uniqueness and to exploit it. Your authentic persona, either personal or corporate, is the key to your prosperity." – Larry Winget

Resist it. Fight it. Overcome it.
- http://www.earlytorise.com/you-must-resist-this/

Craig Ballantyne, CTT
Certified Turbulence Trainer

Be bold this week

First day of a new week. Do something bold.

Don't be satisfied with the norm if you want more. It's okay to want to achieve special results. The world needs folks who dream and achieve big things.

"People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. The easy roads to discipline are setting deadlines, discovering and doing what you do best and what's important and enjoyable to you, and focusing on habits by replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns." - Kekich Credo #1

#Meathead Monday for me: Bench, chins, db incline, db row. The end.

Today's Kickbutt Mindset Tips:
If you don't have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don't. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.

How to beat procrastination:
- http://www.earlytorise.com/how-to-beat-procrastination/

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - On life...

"Every single person on the planet is rewarded for one thing and one thing only, and that is for serving other people. The more you serve others, the higher your reward." - Larry Winget

Today and this week

Travel day today from Denver to Toronto to the old farm to pick up Bally the Dog. He has "paw surgery" later this week. And here's what he thinks of that.

On the flight home I read a great article from Adam Bornstein @bornfitness in the new Men's Health about getting 6-pack abs (the one with Tyler Perry on the cover).

Today's Kickbutt Mindset Tips:
There will never be a better time to start than now. And there's no better way to start than to just start. Stop getting ready, start being ready. Start doing. Take ACTION towards your goals today. It might not be easy, but nothing worthwhile ever is. Stay strong and stay true to what you believe in...and if you ever need help, just ask.

"There is no such thing as the "perfect time to start". There will always be gatherings, events, obstacles and more. Instead of avoiding them, face them head on." - Mike Whitfield, Certified Turbulence Trainer

"You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go." - Dr. Seuss

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - I challenge you to be as healthy as possible this week.

To avoid all man-made foods. To do a great workout or at least stay active for 30 minutes. And to avoid as much negativity while being as positive and optimistic as possible. How could that approach possibly hurt? Let me know how it goes.

Big Day

About to head over to the hotel for today's Early to Rise Traffic and Conversion Summit with over 65 high-energy folks from our Pro Mastermind and Virtual Mastermind groups.

Here's the schedule for more info on the event:
- http://internetindependence.com/traffic-conversion-schedule

One thing I'll be teaching:

As Dave Kekich says in Credo #18, "Find what works and then do more of it. Focus on first doing the right things, and then on doing things right by mastering the details. A few basic moves produce most results and income."

But first, I did a workout at the hotel gym. Some Meathead training as I was limited by the equipment. Saving up a big bench press workout for Monday.

Today's workout: Narrow Grip Pulldown, Stability Ball Leg Curls, Lunges, Shrugs, Cable Curls, Cable Pressdowns, DB Rear Delt Raises, and Cable Woodchops.

Now for some gifts:

FREE Turbulence Training for Men sample workout and meal plan
- http://www.turbulencetraining.com/freeworkoutformen

... and FREE TT for Women sample workout to burn stubborn fat
- http://www.turbulencetraining.com/freeworkoutforwomen

Today's Kickbutt Mindset Tips:
"The important thing in life is to have great aim and to possess the aptitude and the perseverance to attain it." - Johann Wolfgang Von Goethe

Don't be satisfied with the norm if you want more. It's okay to want to achieve special results. The world needs folks who dream and achieve big things.

"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." - Stephen R. Covey

And never forget...

"People will forget what you said, people will forget what you did, but people will never forget how you made them feel." - Maya Angelou

Stay strong,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Planning ahead is a key for success.

Take a little extra time this weekend, read this, and breakthrough the obstacles in your life
- http://www.earlytorise.com/planning-your-day/

Work day but no workout

No workout today, and legs still aren't sore from yesterday's squat session.

Big work day today, though.

ETR Mastermind meeting just finished. Great day. Big breakthroughs for everyone in the group. Tomorrow: Teaching the ETR Traffic and Conversion summit. Going to be super high energy and a rocking good time.

Today's Kickbutt Mindset Tips:
If you are not making someone else's life better, then you are wasting your time. Your life will become better by making other people's lives better. - Will Smith

The teacher always learns more than the student. When you help others, you help yourself. Not only do you always come away with a better understanding of what you taught, but every time you help someone, you increase your social support. Who can you help today? Helping them will help you.

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. Constantly take action - one step closer to your goals every day (baby step or giant step, doesn't matter).

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Great advice from Mark Ford
- http://www.earlytorise.com/taking-care-of-your-money/

5-Minute Density Workout

What can you really get done in 5 minutes?

The answer is a LOT. In fact, I could crush you in 5 minutes
with the right exercises, reps, and minimal rest time.

But that's a workout for another day. Today, you're going to
get fat burning 5-minute Density superset that is part of
Workout from "Clash of the Titans III: Romanz Revenge"

You can do this on its own (when you are pressed for time),
or as part of the full workout listed below.

 

To get Workouts B and C, and two more 4-week programs for just $7 go here.

Now onto the Density...

Clash of the Titans III: Workout A

Start with the general bodyweight warm-up circuit

Specific Warm-up Sets
o Do one set of 1A with 75% of the chosen weight and do 6 reps.
o Do one set of 1B with 75% of the chosen weight and do 6 reps.

5-Minute Density Superset
1A) Squats - 6 reps (2-0-1)
1B) Push Press - 6 reps (2-0-1)

For each exercise, select a weight that you can lift roughly 10-12 times.

The goal is to perform as many reps as possible in 5 minutes.  

DO NOT lift the weight for 12 reps on your first set.

Instead, perform about 6 reps of squats, then 6 reps of push presses.  

Alternate back & forth for the entire 5 minute period, resting minimally.  

At end of superset, record the TOTAL reps you were able to
perform on each exercise.

(Try to beat that rep number next workout.)

2A) Romanian Deadlift - 8 reps (3-0-1)

Rest 30 seconds.
2B) Rocking Plank - As many as possible in 60 seconds

Rest 1 minute and repeat 2 more times.

3A) 3-Way Lunge (hold DB goblet style) - 6 reps (2-0-1)

No rest.
3B) Side-to-Side Inverted Row - 6 reps per side (1-0-1)

Rest 1 minute and repeat 2 more times.

Static Stretching for tight muscle groups to finish off.

To get the full 4-week "Titans III" workout and two more
4-week programs from Roman and myself, grab this never-seen-
before $7 Clash of the Titans workout package here.

Get the Ultimate Roman and Craig Fat Burning Workout Pack

And then get all density up on your fat burning,

Craig Ballantyne, CTT
Certified Turbulence Trainer 

Fat Loss is Simple

Heading off to Denver in a couple of hours for the EarlytoRise.com weekend seminar. It's going to be great to hang out with Mike Whitfield and all of the other attendees.

At the event, I'll tell them something about success in business that is similar to what I'm going to share with you about fat loss:

"Fat loss is simple once you realize how hard it is." Simple does NOT mean easy. But...once you accept how difficult it will be, then you can follow proven success steps. Then you know how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take. It is not easy. It is not going to happen from any magic pill. Only once you accept that will you succeed.

Today's Kickbutt Mindset Tips:
Be good, be passionate, and add value to the world. There are amazing opportunities out there for you because the world is full of problems that need solving. Be a value adder, not a value extractor. Focus on the process and it will keep you moving to the outcome you desire.

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.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's a brilliant new essay on what is still possible in life
- http://www.earlytorise.com/this-is-still-possible/

Chest-Back-Shoulders Workout

The year was 1993. Grunge was in and my Friday night beer-drinking
jeans were ripped and torn. Sometimes I even wore a flannel jacket
to bush parties.

At the local weight room, a Pearl Jam CD was played loud and
excessively during my meathead workouts. I had just "graduated"
from training in my parent's basement with a Universal weight set
(while listening over-and-over to a tape of Nirvana's Nevermind).

By the time I was ready for college in 1994, I was able to bench
225lbs for 2 reps. Notta too bad, but no world record either.

Unfortunately, two years of "bodybuilding bench pressing" and a
hockey-related injury had left me with chronic pain in my shoulder
joint. For the next four years it would come-and-go during my
college career.

Like most kids, I went through "phases" in college. While other
kids experimented with "funny stuff", I experimented with different
workout methods. My shoulder would get better when going through a
bodyweight and intervals phase, but would get worse when I returned
to my bodybuilding roots.

Finally, just after graduating (6 years later!) with a Masters Degree
in Exercise Physiology, my shoulder had had enough of heavy
bench pressing.

And so I did something radical.

I stopped benching.

For 3 months I did no pressing movements. Instead, I doubled up on
wide-grip rows, DB rows, rear-delt raises, regular seated rows, and
all of the meatheadish upper back exercises I could think of.

It worked. Now that still wasn't the best approach for fixing a
shoulder injury. If you need help, go here:

Fix Your Shoulder Pain Fast

That said, it was the start of incredible 6-year run that helped me
build my bench press up to the following personal bests in 2006 (at
a bodyweight of a lean 190 pounds):

a)    I was able to do 275 pounds for 3 reps
b)    My best 1-rep max ever was 310 pounds

And I'm about to give you the best program I ever used for
accomplishing this. Hold tight.

Unfortunately, my training partner and I could no longer lift at
the same time, and I've lost some of that strength over the years.
In 2008, I had some pectoral muscle strains (since fixed) and then
last December my shoulder got injured again while competing in...get
this...a silly push-up contest. Ridiculous.

Fortunately, the shoulder is 90% back to normal thanks to
professional help. However, my bench press is pathetic. My 1RM
is less than 255 pounds.

 

But I have a plan to get strong again. It's the workout that I used
back in the day to get strong in the first place.

 

And if you want to get strong - or if you need to fix your shoulder
pain - then here's what you need to do:

Step #1 - Get this program to Fix Your Shoulder Pain

Step #2 - Email your receipt to TurbulenceTrainingHelp@gmail.com
and we'll send you a FREE copy of my TT for Meatheads Bench Press
program. This contains the best training plan that I used to build
my bench press (and get strong in other lifts).

It's that easy to get safe and strong with that 1-2 punch.

Looking forward to hearing about your success with the weights.

Start here by getting the Shoulder Pain Solution program

My friend, and rehab exercise guru, Rick Kaselj, will give you a 

proven plan for fixing your shoulder. He's great, and is dedicated

to helping you have pain-free daily activities - no matter how you

train or what you do. Get fixed today.

 

Train hard but safe but hard,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - You'll also get the...

 

...Bench Press Explosion bonus when you get this deal today.

 

Get all of the bonuses here

 

But hurry, the 50% off sale ends soon.

Your shoulder pain

It doesn't matter who you are, you've had this problem.

If you're a mom with a newborn baby, or a mom with a
goofball 37-year old fitness expert son, or if you're a
pretty single lady that loves to haul heavy shopping bags
around town...

If you're a golfer, a weekend warrior, a former college
athlete, or even an old Meathead like myself...

You've had shoulder pain.

Fix your shoulder pain forever here

We all get shoulder pain. We get it from holding the baby
in awkward positions all day. We get it from our poor
posture at work and in the car. We get it from overhead
lifting, overuse injuries, and poor technique.

We get shoulder pain and it practically cripples us.

That's why this could be the most important email I send
you all year. After all, if you have shoulder pain, you can't

workout. And if you can't exercise, you can't burn fat fast.

 

Fix your shoulder so you can be pain-free again

 

Never let shoulder pain stop you from picking up your kids, 

playing sports and having fun, getting a good night's sleep,

carrying your groceries, walking the dog, or having an 

amazing workout - or even bench pressing.

Life is too short for shoulder pain.

 

Fix your shoulder pain now - and never have it again

 

Start living a full life again,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Never been a better time than right now

Early morning flight from Regina to Toronto today, and I only had time for a quick 20 minute bodyweight circuit using the 20-10 system. Good times.

After getting home, I followed that up with a big walk with ol' Bally the Dog.

Today's Kickbutt Mindset Tips:
"There is no such thing as the "perfect time to start". There will always be gatherings, events, obstacles and more. Instead of avoiding them, face them head on." - Mike Whitfield

He's right. There will never be a better time to start than now. And there's no better way to start than to just start. Stop getting ready, start being ready. Start doing. Take ACTION towards your goals today.

It might not be easy. Nothing worthwhile is. But it DOES get easier if you're clear about your purpose and you embrace it with passion. When you're driven by that purpose, when every action you take is aligned to it, it's simple to stay on track and nail the goals you set for yourself. Stay strong and stay true to what you believe in.

Yes, achieving your goals and making progress is hard, but what else are you going to do? Quit? Give up your self-reliance and depend on others? No, you're not going to do that. You're going to persevere and overcome the obstacles that are in your way until you achieve the success you deserve.

Craig Ballantyne, CTT
Certified Turbulence Trainer

Craig vs. Roman

Today I'm speaking at the Canadian Society of Exercise Physiology

meeting in Regina, Saskatchewan, along with Alwyn Cosgrove 

and Dr. John Berardi.

 

But my most infamous collaboration in the past has been with 

New York City's hottest personal trainer, John Romaniello. In

2010 we began creating the advanced fat burning workout series,

TT Clash of the Titans.

These workouts combine the best of Romaniello's fat burning methods
PLUS all the classic - and research proven - workout techniques
you've come to expect from Turbulence Training. Simply put, these
advanced workouts are guaranteed fat burners.

But as the word "exclusive" suggests, not everyone has been
fortunate enough to get these..

"I-hate-you-this-is-so-hard-but-I-love-you-for-giving-me-my-abs-back-workouts".

That's because these unique programs - that build muscle and burn
fat at the SAME time - have only ever been made available,
individually, as bonuses accompanying other programs.

Not anymore...

Now you can take advantage of a NO-BRAINER DEAL and get the first
THREE TT Clash of the Titans workouts for just 7 dollars.

(Previously these three workouts would have cost you over $201. And

frankly, I think this deal is worth it just for the workout artwork alone.)

 

Think about it... you essentially get 3 full months of workouts from

two awesome trainers - sorry, not feeling humble today ;) - and you
pay just a 7 measly dollars for all of this, including:

TT Clash of the Titans I

The main reason "Clash of the Titans" even started was because good
my friends, and fat loss experts, John Romaniello and Joel Marion
created a workout program that I thought could be made even better...

... and so that's what I set out to do with the original TT Clash workout.
It was "lil' ol' me" vs. "The Titans, Joel Marion & John Romaniello".

You'll use a 25-day program with an intense 5-day cycle, including a
metabolic circuit day, a bodyweight-intervals day, a strength day,
another metabolic circuit day, and then a bodyweight-intervals circuit day.

Clash of the Titans 2: Ballantyne Strikes Back

After the smashing success of the original advanced "Titans"
workout, Romaniello and I paired up once again in Ballantyne
Strikes Back. Sure Romanz gets the first - and second - laugh in
this workout program, but I get the devastating final one.
Mwa-ha-ha-ha.

Workout A: Enter the Roman

Romaniello kick-starts the battle with an exhausting workout that
features three density challenges, not to mention a tough upper
body superset sandwiched in the middle to give you an extra fat
burning kick in the butt.  

Workout B: Attack of the Roman

This time Romaniello throws down the fat burning gauntlet and
challenges you to a new style of metabolic resistance training that
includes circuits, trisets, and timed challenges.

Workout C: Ballantyne Strikes Back

Finally, I get a chance to punish you with a total body workout,
featuring the Big 6, the Big 3, and the Beach-Body Triset, all
using a taste of Romanz' own medicine.

Clash of the Titans: World War III

The third round of the fat burning fight features The Romanz
exacting his revenge and enjoying what he thinks is the last laugh
on all of us.

The good news is that despite cursing The Romanz throughout these
workouts, you're going to burn a LOT of stubborn body fat from
specific body parts. Here's a peak of the program...

Workout A: Romanz puts you through a Density superset, followed by
a twist on lunges and rows you won't soon forget.

Workout B: Upper Body Annihilation... with squeeze presses and
rolling triceps.

Workout C: Total body metabolic carnage.

Workout D: Pure, unadulterated evil with a barbell.

Simply put, all three "Clash of the Titans" workouts are advanced
for a reason - they'll shred unwanted body fat and build lean, sexy
muscle fast.

Going, Going, Gone

Like I said before, these workouts are NOT available anywhere, and
even if they were, you'd have to pay at least $29.95 per workout. But by
taking action right now, you'll get all three workouts (from two of
the top fat loss experts in the world), for just $7, saving you over
90% off the regular price in the process.

 

Get these lean sexy body workouts for $7 here

 

Then get lean and sexy with the Titans of Fat Loss,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Research Conference and New TT Trainer

Off to Regina, Saskatchewan today to speak at the Canadian Society of Exercise Physiology meeting.

This special session was organized by Dr. John Berardi...and Alwyn Cosgrove will be there too.

Here's a little profile John's site did about me years ago...my eating is too different from that today
- http://www.precisionnutrition.com/ep-craig-ballantyne

Congratulations to Jenna McKenzie, the newest Certified Turbulence Trainer. Welcome to the 1 Million Transformation Mission, Jenna. Really enjoyed your Cert essay submission.

Today's kickbutt mindset tips:
"Accepting responsibility for your life means understanding that YOU are responsible for creating the life you want to live. If you don't do it, who else will? This is a tremendously empowering realization, or at least it was for me. When I realized I was responsible for myself, I stopped making excuses and I stopped waiting for others to help me. Instead, I started changing my life. I'll say it again: YOU can decide what you want your life to be about." – Ryan Murdock

Help others.

"You cannot brighten another's path without lighting your own." – Frank McKinney

Craig Ballantyne, CTT
Certified Turbulence Trainer

The Harsh Truth

Hey Team Turbulence. Here's the truth.

There will be days when you struggle to exercise and stick to your diet, and that is okay. Just never give up. Realize everyone else goes through this, and not quitting is what separates the success stories from the giver-uppers.

And more truth (a repeat from yesterday, but important):

Worst advice ever (because no one wants to hear this): Wake up earlier. Almost every problem can be solved by getting up earlier. Avoid checking email for as long as possible. Be ruthless with your time and block your time for uninterrupted work. Set deadlines. Work hard and hit those deadlines. Oh, and yes, expect this to suck. It won't be easy. But nothing worthwhile ever is.

Yes, achieving your goals and making progress is hard, but what else are you going to do? Quit? Give up your self-reliance and depend on others? No, you're not going to do that. You're going to persevere and overcome the obstacles that are in your way until you achieve the success you deserve.

So let's end this on a positive note: To get out of a rut and finish 2012 STRONG, read this:

- http://www.earlytorise.com/why-you-should-try-something-new/

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Surround yourself with successful people.

Your Diet Needs This

In order to burn maximum fat you have to tailor your

workouts to match the hormonal effects of your diet.

If you don't do this, you're missing out on serious results.

Your diet needs this metabolic surge workout <= last chance 

 

Now it might sound complicated, and that's not your fault.

Fortunately, matching the right workout to your fat-burning
diet is a fairly simple thing to do.

When your insulin levels are up, fat loss grinds to a halt. :(

So ideally, when you want to lose fat, you want to keep your
insulin low, and that means using this specific plan.

Get the Metabolic Surge Diet and Workout System

It will boost your fat burning hormones - while sparing

calorie-burning muscle - by using the LAT technique.

This system literally FORCES your body to get lean and
ripped, fast.

Don't be surprised if you lose 2-3 inches from your waist
in just a few days.

It's the perfect plan.

Burn fat and build muscle at the same time <= proven perfect plan

 

Go metabolic on your belly fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Nick is both a...

 

...mad scientist and a BEAST in the gym.

 

Check out his LAT system results here

Losing fat and getting ripped starts with his EASY nutrient-rotation strategy
that  prevents metabolic slowdown so you NEVER hit a fat-loss plateau.

 

Training and Rest Days

Great workout today and here's a question on my rest and recovery schedule.

My #meathead training today (moved up a day because of weekend travel): Bench, chins, db incline, db row, bb row, db rear delt raise.

Q from www.TurbulenceTrainingFanpage.com: How many "rest" days do you take per week? Do you plan them or listen to your body?

Answer:
I am on a 9 day training cycle. Day 1 - Squat, Day 2 - bodyweight training, Day 3 - extra mobility work and dog walk, Day 4 - Bench, Day 5 = Day 2, Day 6 = Day 3, Day 7 = Deadlift, Day 8 = Day 2, Day 9 = Day 3.

And another question on rest for muscle building:  I am trying build muscle, what do you recommend for rest periods between sets?

Answer:
You can use supersets with minimal rest between exercises and 60-90 seconds between supersets. If you want one heavy superset at the start, double the rest. Muscle building doesn't need long rests. Only strength, power, speed, and skill training need rest.

Today's Kickbutt Mindset Tips:
"Be authentic. Don't try to be someone you aren't. You'll hate yourself for it & the effort to maintain the facade will exhaust you. BE REAL! Many won't like the real you but that's better than having people adore the person that isn't you at all." - Larry Winget

"The successful warrior is the average man, with laser-like focus." — Bruce Lee

To have more focus, plan your day better. Here's how
- http://www.earlytorise.com/planning-your-day/

And I filmed this video for you on the Truth about luck and success
-  www.youtube.com/watch?v=N-BrMtBZpWk

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS  - If you want advanced results, be prepared to take advanced measures.

Straight Talk About Training and Getting More Done

Today's training was inspired by the following quote.

"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again." – Abraham Maslow

Get out of your comfort zone.

My workout: Squats, depth jumps, switch lunges, kb swings, leg curls.

Today's Kickbutt Mindset Tips:
You are tougher than anything in your way.

"Here's what it all comes down to in the end: Choice. Your choice, and not someone else's choice for you. You can choose to adopt beliefs that empower you rather than simply inherit or accept beliefs that entrap you." – Ryan Murdock

"These days, the pace is such that it's nearly impossible to have a fully balance life. Rather than talking about balance, we should focus on achieving integrity in our lives – meaning the capacity to be the same person at home and at work – in your personal life, in your family, and in your community. If you can maintain that sense of integrity, you can nurture each element of your life. Then it becomes about how you take care of yourself – mind, body and spirit – and what you do to nurture yourself as well as making sure that you're taking care of the people in your life who are important to you." – Bill George

And some advice on how to beat an old nemesis
- http://www.earlytorise.com/how-to-beat-procrastination/

BTW, people always ask me how to get more done. Here's the answer:

Wake up early. Almost every problem can be solved by getting up earlier. And avoid checking email as much as possible. Block your time. Set deadlines. Work hard. Get ruthless. Oh, and expect this to suck.

You really didn't think it was going to be easy, did you?

Ha,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Great quote here...

"Leadership is about serving other people. It's not about other people serving you. The irony is that the more power one accumulates, the less it should be used" – Bill George

Fix Your Shoulders and Avoid these Exercises

What a great (Canadian) Thanksgiving weekend. The weather
was perfect for walking ol' Bally the Dog and my family whipped

up another amazing meal.

 

My mom and my sister are the type that watch 2 hours of the Food

Network every day, and somehow they managed to make beets and

turnips taste fantastic. I was even looking forward to leftovers.

 

But that wasn't all that made it a great weekend. On Sunday morning
I hit the local gym for a Meathead workout including my favorite
superset, Deadlifts and Military Presses.

 

But while I was there it was like being in a world where 

everyone was purposely using bad form.

 

99% of the people in the gym were doing their exercises WRONG.

 

They did bodybuilder bench presses, narrow-grip upright rows (with

a Smith Machine - talk about MURDER on your shoulders), bench 

dips (another rotator cuff KILLER), and wide-grip behind-the-neck

lat pulldowns.

 

WRONG - WRONG - WRONG - WRONG - WRONG.

 

And you know what's really embarrassing?

 

I made all the same mistakes as a teenager. That's why I've had over
a decade of shoulder problems. (Made worse by sports injuries, too.)

Are Your Workouts Leading To Shoulder Pain? ---- <= Get the answer

 

Check out the quiz on that page and find out how you can protect

your shoulder joint and be injury-free. If you can't pick-up your

young children or put dishes into the overhead cupboard, you 

need a solution to your shoulder pain, and you'll get it here.

 

Save your shoulders with this free quiz 

 

Don't make the same mistakes I made.

 

Train safe,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Tomorrow, the 16-minute metabolic workout that I promised you.

 

Until then, take this 30-second survey to save your shoulders from injury.

 

Find out more about saving your shoulder from injury here

 

Rick Kaselj is "Mr. Injury Rehabilitation"and I guarantee you

he has the fix for what ails your joints.

Overcoming Obstacles

No matter how tough your workout today (or your day in general), remember: Whatever obstacles are in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it. You will overcome those obstacles and emerge victorious.

Don't take the easy way out. We can, will, and must do better. Believe in yourself. You can do it.

There are times when I want to quit. There will be times when YOU want to quit. That's fine, normal, and natural, but if you are truly committed to success then you will persevere. I want you to commit to doing at least one hour of focused work on a big project first thing in the morning. Hold off on email and phone messages as long as you can. Block your time, work hard, set deadlines, hit them, persevere, and you will succeed.

And today's training resource: Avoid BAD exercises and save your shoulders here
- http://www.turbulencetraining.com/tipstoavoidinjury

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – "The best way to achieve a higher sense of well-being and life satisfaction is to cultivate a sense of gratitude." – Dr. Joel Wade