Exactly how to eat on weekends

Call me odd, but when it comes to the weekends, I'll be honest with you...

... I relate GOOD food with a great time.  

I don't want to eat chicken and broccoli on a Friday night. I want to go out for dinner to my favorite restaurant and eat whatever I want and then follow that up with an action flick, like the latest Avengers movie (just watched - it's awesome!).

You see, I'm what you call a "Diet Free Weekend" kind of guy. I'll typically enjoy steak and wine on Friday, big breakfasts with bacon on Saturday morning, and pork chops and hard cider on Saturday night. And when I visit family on Sunday, I won't hesitate to have a huge meal of roast beef and mashed potatoes ...plus dessert.
 
Now here's my secret...anyone can eat like this and still lose weight, it's just a matter of looking at your WEEKLY calories and not your DAILY calories. It's a new discovery called "diet intervals", which FINALLY allows you to enjoy your weekend meals. In fact,  a shocking study from Cornell University reveals EXACTLY how this works and EXACTLY what you can eat on the weekend. Just go here:
 
=> Odd "diet intervals" study (perfect for weekend eaters)
 
Now if you're looking for one of those "lose 12 pounds in 6 days" approaches, this won't be a good fit. But this study does show you can lose up to 3 pounds per week using short "diet intervals" instead of a traditional long, boring diet approach that requires sacrifice, counting calories, carb deprivation, Weight Watchers, etc.
 
This relaxed way of eating on the weekends is the perfect way to go. Now you don't have to do Cheat Days that make you binge and feel terrible because you feel like you have to "get it all in". I'd rather that you relax and not think about "dieting" for a couple of days a week (on the weekends) rather than over-eating to discomfort.
 
Find out EXACTLY how to eat on the weekend for ALL-week fat loss (lose up to 3 pounds a week)

That's more doable, right?

Enjoy the new study and "breaking free" from the diet prison and cheat-binge cycle on the weekends...
 
Stay Strong and Keep Pushing On,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Let us make it easier for you...

We all need to find compelling motivation to stick to your plan. Keep working to find that internal inspiration so that you can put a little more urgency into your body transformation program. Get out of your comfort zone and put that pressure on. Plan. Focus. Take Action. Set Deadlines. Hit Them. And then...Reward Yourself - with a Diet Free Weekend!

Find out EXACTLY how to eat on the weekend for ALL-week fat loss (lose up to 3 pounds a week)

You CAN do it. I believe in YOU.

Pump Paradise and Perfect Productivity

Wow. Meathead Pump Paradise. Just finished an upper body TT Meathead program down at the local YMCA. Ran into an old high school teacher that asked me to speak at a small business meeting in June. Should be fun.

Today's a beautiful day in our little Victorian city and buses filled with high school-aged students from Toronto were circling the city looking for parking spots as English teachers brought the kids to our world-famous Shakespearean Festival theater. It's always a pleasure to see so many visitors enjoying our city.

But dang, it was cold this morning when ol' Bally the Dog and I went for our 6:30am walk. I had to wear gloves and my two sweatshirts weren't enough.

Fortunately I got warmed up with a big breakfast and then this:

Warmup:
WYLIT
Pushups
Band Pull

1A) Bench Press
1B) BB Row

2A) Pullups
2B) Military Press

3) BB Curl Personal Best - 65x21 reps

Then some work meetings and now a day of writing, email, and reading.

Later on a dog walk, and then a comfort food dinner of meatloaf and mashed potatoes...and some superfoods, like spinach, beets, and cauliflower.

Perfectly productive day on the Farm following the 3-C formula.

Control what you can.
Cope with what you can't.
Concentrate on what counts.

Today's Kickbutt Mindset Tip:
If it were do or die, you'd be able to stick to your workout program. Imagine you had to go to jail if you skipped your workout to sit on the couch instead. How many workouts do you think you'd miss? You'd be able to stick to your diet if you had to pay me $500 every time you fell off the plan. If you had to lose 5 pounds in 10 weeks or lose your job, you could do it. You just need to find compelling motivation to stick to your plan. Keep working to find that internal inspiration so that you can put a little more urgency into your body transformation program. Get out of your comfort zone and put that pressure on. Plan. Focus. Take Action. Set Deadlines. Hit Them. And then...Reward Yourself. You CAN do it. I believe in YOU.

Push on with the formula,

Craig Ballantyne, CTT

PS - See you soon?

Join me at the www.TTSummit.com

It will be awesome!

Caffeine and Squats

You are in for a treat today. LOL. When I consume caffeine my mind races. It vomits ideas left and right. I get a little more truthful, I say what's on my mind. Most of the time it's good, although sometimes it lacks a filter. Enjoy!

But first, here's why I had caffeine. It was squat day. So after my morning writing and a dog walk, I had a Green Tea, some cacao nibs, walnuts, brazil nuts, and a chocolate-flavored pea protein powder (with frozen spinach) before I went to the gym...And I snuck in 1/3 of a can of Monster energy. Ooops. I'm going to pay for that with anxiety after lunch. Oh well.

The workout:

Mobility warm-up included: Squats, 1-leg RDl, cat-camel, bird dog with hip abduction, RKC plank, leg swings, cossack lunges, and some yoga stretches like Warrior and Downward Dog. You can find all of those on the Googlez.

1A) Parallel Barbell Squat
1B) Barbell Squat Jump (empty bar)

*2) 185lbs deep squat for reps - 19 reps, new personal best

3A) Olympic-depth Barbell Squat
3B) Leg Curl
3C) Back Extension

*I try to set a personal best in every workout whether it is pushups, pullups, bench press for reps, squats for reps with varying weights, # of calories burned in a minute on the bike, Farmer Walk distance, etc.

Improve your performance and you'll improve your physique.

Today's Kickbutt Mindset Tip:
"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." – Stephen Covey … Control everything you can. Cope with what you can't. You're a grown-up. Quit complaining. Make the best of what you have & keep improving. What else are you going to do-quit? No way. Suck it up. Get it done. Your Success = Your Responsibility. Quit wavering. Take bold action today!

Leverage your energy and focus,

Craig Ballantyne, CTT

PS - Here's what you get when I get caffeinated...

Dear Reader,

You can't keep doing all the things you are doing now. You do too much. It's time to call a spade a spade and realize that your time management anxiety and your success struggles are your responsibility.

It's time for you to quit being a hero, to cut back, and to say NO to taking on too many tasks. Yes, we all find it amazing what you get done. Yes, we're impressed. But yes, you're killing yourself. It needs to change. It stops - and starts - today.

As Stephen King said in On Writing, "Kill your darlings."

Kill your little pet projects. Kill your Youtube video filming if it brings you no traffic. Kill your Facebook page that robs you of copywriting time. Kill your blog if you hate writing. Kill your plans for a 2nd product unless you've sold 20,000 copies of your first one. Kill your baloney excuses. Kill your self-limiting beliefs. Kill them all. Quickly.
Why? Because…

You are getting mediocre results when you try to work on three important projects. We do not have priorities. It is not a word that should be pluralized. It is singular.

Here's the definition: "Priority: a thing that is regarded as more important than another." It's ONE thing. Your task is to choose the top priority and to work on it alone. Finish it, then move on. Say no to everything else.

If you don't want to listen to me, listen to these guys:

"Innovation is Saying "No" to 1,000 things." - Steve Jobs

"The difference between successful people and really successful people is that really successful people say no to almost everything." - Warren Buffet

Kill the weak.

Nourish the strong.

Do more of what works.

Do less of what doesn't.

Make the Right Decisions for the Right Results…

Right Now.

Have an insanely productive week

5 bad health foods

What if I told you that even though you mean well, you're likely eating FIVE "healthy" foods that are making you fat and destroying your metabolism?

Are you eating these fattening "health foods"? <= New shocking video

Imagine if you could quickly and easily replace the fat promoting foods in your kitchen with amazing meals and recipes that not only taste better, but actually increase your metabolism so that you can quickly melt off excess fat from your belly, hips, and thighs without dieting.

Now, before you think that this sounds too good to be true, I want you to watch this brand new video that proves the science of fat burning ingredients and how they can help you eat all of your favorite comfort foods and quickly lose fat and inches in just 28 short days.

==> Metabolism boosting meals and recipes for maximum fat loss

Eat right to boost your metabolism and burn ugly belly fat this week,

Craig Ballantyne, CTT

PS – Your Sunday Sermon from CB…

People won't always understand or accept your dedication to self-improvement, so when you are having a bad day and when people are talking behind your back and making you feel bad for your RIGHT decisions, please remember this: Do not take it personal when someone attacks you. This will happen a lot when you step out of your comfort zone and become the best person you can be. You are doing the RIGHT thing. I know it. Stay strong and keep on pushing on

Intervals in NYC and Summits in San Diego

Today was my annual interval run through Central Park with my good friend and business partner, Matt Smith. Every year we have an annual meeting for our travel group in NYC. You can watch a promo video for the club here.

=> http://theatlas400invite.com/

I've been on trips to Italy (drove Ferraris!), Germany (drove at Porsche and BMW), NYC, and the Superbowl with the group. They are incredible people...it's filled with guys that would give the Dos Equis gent a run for his money in the "Most Interesting" category, lol.

Before the run I did a few pullups and mobility drills in the St. Regis hotel gym. Up until last June they had a gym in the basement. It was small and dark but had a good cable stack and some moderately heavy free weights and an assisted pullup machine.

They've since moved it to the 19th floor so it's brighter, but now it's filled with all the Technogym equipment that plagues so many high-end hotel gyms. It looks pretty, but it's functionally terrible. I don't know what leverage Technogym has over the Four Seasons, the St. Regis, Trump, etc., but this junk is in every hotel gym and it downright sucks.

Of course, I know better than to expect much from a hotel gym, but even then, some days you are pressed for time and you have to lift in a hotel gym. It's a shame this equipment is becoming popular. The dumbbell selection was also lighter than normal, possibly because of the new location.

Those are the facts. The best way is to deal with them with HWR workouts.

And to follow today's kickbutt mindset tip!

Tomorrow will be a light upper body day and Sunday will be an off + travel day back to the farm (flight + drive + long dog walk!).

Monday I return to heavy lifting with a squat session on the Canadian holiday for Queen Victoria's birthday. Good ol' Victoria Day. That's Canada's answer to Memorial Day, I guess.

I get a full week out on the farm, a weekend in Toronto, and then I'm off to Denver and finally San Diego for the www.TTSummit.com on June 5-6th.

The price of tickets is going up on Saturday. Reserve your spot today and get ready for an amazing weekend and energetic bootcamp with me & Durkin.

Today's Kickbutt Mindset Tip:
Get out of bad environments as quickly as possible. Don't put yourself in situations where temptation will be too great for your willpower. Cut your losses. Don't feel bad saying no to vices. If you really, truly want to change, you won't let others make you feel guilty for your decisions. Surround yourself with positive people. Get rid of the toxic ones in life.

Change it,

Craig Ballantyne, CTT

Off Day Again and Off to NYC

Off-week, light workout at the Shangri-La Hotel (my favorite place to stay) in Toronto. I did hit a couple of bodyweight personal bests.

First, I did 29 Perfect Pushups, taking 1 second to lower, pausing for 1 second, 1 second to press up, and pausing for 1 second at the top. Then I did a 21-second hold in the top of a pullup position.

The rest of the workout went quickly, like this:

A) Military Press
B) Bodyweight Row

A) Shrug
B) Close-Grip Pushup

Now to the airport and a quick flight to NYC. Tomorrow, a 40-minute run through Central Park with my buddy Matt, to celebrate our 40th birthdays later this year. My one run of the year. We always do this in NYC...how can you not run through Central Park in the morning?

Then an off-weekend, and back to heavy training on Monday morning with a new 4-week program focused on the deadlift.

Speaking of 40th, make sure you join me at the party here. Price of tickets goes up on Saturday night.

=> www.TTSummit.com

Today's Kickbutt Mindset Tip:
Make the right decisions with your time and actions!

"People should never practice what they do not want to become good at." – Corey Anton

Choose right,

Craig Ballantyne, CTT

Off Day in Toronto

Off day lower body workout here at the hotel in Toronto. Had some rib-eye steak last night and octopus at a Spanish restaurant in the city (Patria). Also watched the new Avengers movie. That was the first of the new Marvel movies that I was able to watch from start to finish. I've tried Thor and Captain America, but thought both were boring.

Today's session was

1A) Squats
1B) Box Jumps

2A) RDL
2B) Stretching

3A) Goblet Step-up
3B) Goblet Squat

Good superset there in 3.

And here's a good burpee challenge for you:
=> http://www.earlytorise.com/workouts-of-the-day/4-minute-lower-body-burpee-gauntlet-challenge

Today's Kickbutt Mindset Tip:
"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark." - Michaelangelo

Aim high,

Craig Ballantyne, CTT

4-Minute workout

In four days from now you could be using this workout video for free. It's all part of your brand new – and free – Metabolic Kick-Starter workout program. In this follow-up to my Home Workout Revolution program, you'll be given a 25-day workout plan. 

Your free workouts will be delivered every morning by email. You'll click on the link inside the email and it will take you a high-definition, professional workout video (that makes the P90X videos look amateur – seriously, you'll be amazed at the quality of these videos – and YES, you can watch them on any mobile device). 

Get free access to these 25 workout videos here! 

Yes, FREE. Just go to this link and you'll get sent a new video every day for five days.

So here's the workout you'll get on day four of week one. If you're not sure how to do these unique exercises, or if you need the motivation that only I can deliver 

Week 1 – Day 4 – 4-Minute Total Cardio and Abs
1) TBX – 30 seconds
2) Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 seconds
3) Prisoner Squat – 30 seconds 
4) Jumping Jacks – 60 seconds
5) Rocking Plank – 30 seconds
6) Run-in-Place (High Knees) – 30 seconds
7) TBX – 30 seconds 
- Go through the circuit once with no rest between exercises.
 

Click here to get FREE access to all 25 of the NEW exercise videos

I can't wait to hear about your results with this new 5-day, 5-week program. Here's a picture of how amazing the videos look:
 

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Remember, this 25-day program is FREE.

You'll get the video delivered every morning by email. There's nothing better, simpler, to easier to use for NO-equipment next-level fat loss and bodysculpting.

Get FREE access to these 25 workout videos here!
 

PPS – Believe it!
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today is another day, so get back on track on move closer to your dreams and goals. You can do it.

Maximus Personal Best in Pushups

Saturday morning was the last workout for my recent 4-week program. That means this week is mostly bodyweight training and some future TT-program experimentation. That works out nicely because I have a couple of travel days this week.

Yesterday I flew from sunny San Diego to snowy Denver for Mother's Day. No workout. This morning I did an upper body hotel gym workout at the JW Marriott. The gym is nice, but not like the Austin JW Marriott. It has a cable stack with multi-grip pullup bars, cardio stuff, and dumbbells to 50 pounds. It also had the biggest fruit selection of any hotel gym I've used - bananas, apples, and oranges. Very nice, I like!

I did a bunch of exercises at moderate intensity, but managed to hit one personal best of 27 Maximus Pushups. These are 1 second down, 1 second pause at bottom, 1 second press up, and 1 second pause at top. So that was 108 seconds of pushups in one set. I did a total of 105 maximus pushups in the entire workout. Additional exercises included Pullups, Face Pulls, Cable Abs, 1-Arm Cable Chest Presses, and pressdowns.

Tomorrow morning is an early flight back to Toronto. I'll be there for 48 hours before heading down to NYC. And on Friday, a friend and I are running our annual "jog through Central Park". You can't go to NYC and not run through the park...we're going 40 minutes to celebrate our 40th birthdays.

It won't be until Sunday that I get back to the farm when I can settle into my morning routine again. Check my daily routine here:
=> http://www.earlytorise.com/my-daily-routine-for-2015/

Today's Kickbutt Mindset Tip:
Control what you can, cope with what you can't, and concentrate on what counts. Make the right decisions, right now, for the right outcome for your right life. Stay strong and push on towards your goals and towards making a better life for your family. You can do it. I believe in YOU.

Push on,

Craig Ballantyne, CTT

3 diet tricks

"I'll start Monday"...
 
... says everyone. 
 
If you crush the week with your diet but mess it up every weekend, there's good news. 
 
Your weekend "fun food" can actually speed up fat loss...
 
It's called "Diet Intervals". If you think about it, every fitness expert out there talks about how you must cut 500 calories or more from your diet each day.
 
For most people, this is actually "easier" Monday through Friday because you're in a routine. You're busy. You're focused. It's doable.
 
But when the weekend comes... well, you have a little more time. You had a stressful week. You don't want to think about "dieting" because frankly... dieting is exhausting, too. 
 
So, here are 3 tricks to use "Diet Intervals" for the easiest diet plan of 2015...
 
Trick #1 - Look at Your Weekly Calories and NOT Daily Calories
 
No matter how "sciency" the media gets, there is no denying that you MUST have a calorie deficit in order to lose fat.
 
You can do this daily, but wouldn't be easier if you freed yourself on the weekends, the 3 days you find it most difficult to "diet"? Then you could focus Monday - Thursday.
 
The end result would be the same (2-3 pounds of fat loss per week), but WAY easier to stick to.
 
Lose 2-3 pounds a week while eating your favorite foods all weekend
 
Plus...
 
Trick #2 - Avoid Cheat Days
 
When it comes to most "Cheat Day" diets, you may end up binge eating trying to get it all in. It makes sense... you won't be "allowed" to eat your favorite foods for another week.
 
Plus you end up feeling miserable and guilty, which defeats the purpose of a cheat day. 
 
Instead, spread your rewards and favorite foods over the span of 3 days. For example...
 
Friday night - pizza
Saturday - pancakes and then later some ice cream
Sunday - your favorite burger joint
 
You'll end up actually eating less knowing you have the entire weekend to enjoy your favorite foods. 
 
Enjoy your weekends and still lose up to 3 pounds a week << See the PROOF

And finally...

Trick #3 - Just Like Exercise, Use Short "Bursts" for Your Diet
 
It's pretty simple - go "hard" Monday - Thursday. No, I don't mean starve or eat nothing but rice cakes :)
 
It means stick to eating fats, proteins and carbs in a way that triggers the release of stored fat. 
 
Doing this after a reward weekend is ideal because your leptin levels (the hormones that burn fat) will be at its highest and will last about 4 days.
 
Then when Friday hits, you "reset" your leptin levels again, but not all in one day. You get to increase your leptin levels the entire weekend (without the binging!). 
 
If you love your weekend food...
 
==> This is the easiest "diet" of 2015 (get the weekends OFF)
 
Diet interval your fat off this year,

Craig Ballanytne, CTT
Certified Turbulence Trainer

PS - Tough weekend?

Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today is another day, so get back on track on move closer to your dreams and goals. You can do it. Never give up on what is important to YOU. Take action today and keep on pushing on. You can do it. I believe in you!

More Steak and More Fit Athletic

I'm a sucker for steaks and training at Fit Athletic in San Diego. If there is a rib-eye on the menu, I'm ordering it. And that's what was on the menu last night at McCormick and Schmick's in SD. Good times.

That got me well-fed for today's deadlift workout at Fit Athletic. Here's how that session went down.

1A) Hang Clean
1B) Repeated Vertical Jumps

2A) Deadlift
2B) Pull-up Hang Hold (to lengthen spine between 2 compressive exercises)
2C) Military Press

3) KB Swings New PB: 53lbs x 45 swings

4) RDL

Yesterday I was teaching 50+ successful personal trainers in San Diego and hanging with my good friends, John Romaniello and AJ Roberts...made me think of this success quote:

"The only one that stops you is YOU. I know what you are capable of...I know you have won in the past...and I know you will win again...I know the obstacles in your way stand NO chance against YOU...because I know that you know what matters...and we know that you know you will never give up on going for it...You will stay strong...You will push on...Your time is now...this chance for CHANGE belongs to YOU."

Today's Kickbutt Mindset Tip:
Stop waiting. Success begins and ends with your personal responsibility. Success lives and dies with you and your ability to take action. Identify what needs to be done and do it today. Do more of what works and less of what doesn't. Say No more often. Say YES to Focus. Say NO to other people's drama. You deserve better. Stay strong and NEVER, ever give up on what is important to you.

Push on,

Craig Ballantyne, CTT

Weekend Diet Tip and Saturday Sermon

A 2011 study from the Journal of Obesity showed those who focused solely on hormonal balance lost 65% MORE weight compared to those who were counting calories.
 
After just 8 weeks of ignoring calories and grams, they also had a 34% decrease in their waist alone.
 
As you can see, it definitely IS more than calories in and calories out for your best results.
 
Now there are other diets that TRY to tackle hormones, but they are confusing, require you to count calories and they are hard to follow.
 
That's why you'll love this one... especially if you like food :)
 
It uses a "3-day diet interval", in which you get to eat whatever you want Friday, Saturday and Sunday.

Now this may sound too good to be true and you probably can't see how in the world this works, BUT...

• It spikes your leptin levels (the "master hormone" that helps you burn fat at rest
• It increases your insulin sensitivity (meaning you can eat MORE carbs without it being stored as fat)
• It's way more flexible (not an imprisoning diet approach)

And the best part - you'll burn MORE fat Monday-Thursday if you know what you're doing...

At the link below, you'll find out more about how you can use this info to NEVER diet on the weekends, while losing 3 pounds of fat week after week...

>> NEVER diet on the weekends AGAIN (NEW 3-day diet trick)

Still curious on how it works?
 
> Days 1-3: Accelerated Fat Loss

> Day 4: RESET and BOOST your metabolism

> Days 5-7: Eat whatever you want (Spike fat-burning hormones)
 
Follow this simple 3-step approach and you'll be able to enjoy EVERY weekend this summer, while still losing fat.

Enjoy,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - CB's Saturday Sermon...

Control what you can, cope with what you can't, and concentrate on what counts. Make the right decisions, right now, for the right outcome for your right life. Stay strong and push on towards your goals and towards making a better life for your family. You can do it. I believe in YOU

Dining and Deadlifting in the Diego

Recovery day. Hanging out with Bedros, Roman, Shawna, Mikey, AJ Roberts, and David Sinick down in San Diego. Ate some nice steak last night at Nobu.

Wagyu beef on the hot stone at Nobu.

Tomorrow we deadlift! Tonight we dine!

Today's Kickbutt Mindset Tip:
Persist. Stay strong. Stick to your plan 90% of the time and savor the 10% sweet spots. Plan proactively. Live long-term. Track what works and do more of it. The more structure you put in your life, the more freedom you will win. And if you stumble, never quit. Get back up and keep on pushing on.

Stay strong,

Craig Ballantyne, CTT

Get a Free bodyweight workout DVD

If you want to have more all-day energy and look 5-10 years younger in just 4 minutes a day, then I have GREAT NEWS for you today. We're still giving away a limited quantity of free 4-minute weight loss workout DVDs at the link below. You'll burn fat fast with these NO-equipment exercises. Say goodbye to excuses and hello to FAST results.


If you'd like a FREE DVD packed with fun 4-minute workouts (and dozens of fat burning shake recipes) shipped directly to your door, then all you have to do is click the link below:


Redeem your $19.90 discount (by clicking here)


Take fast action now for fast results tomorrow,


Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – If you need a free personal trainer...


…I'm your man! In this free workout DVD, I'll take you through every single second of every single fat-burning exercise that you can do in your own home with NO equipment needed.


This is the cheapest – and fastest – way to lose weight.


Get your free workout DVD here

the BEST free workout DVD

You've read the ads. You've watched the infomercials. You've heard from friends at work that have spent 6 hours a week in their basement using P90X. But you don't have all that time and you don't have the money for the fancy equipment.

But that's okay, because one of our raving fans, Stephanie Abrams, has GREAT news for you today. She's living proof that our new FREE workout DVD is better than P90X…

"Craig, I have your 4-minute miracle exercise video and love it. My chubby thighs are going away and my rear is getting more defined instead of that spread. This is the BEST workout ever. And believe me I know. I am 49 years old and have done all the workouts including P90X, Insanity, and others. I feel that in four minutes I get more done and with no injuries as opposed to Insanity and P90X. I have spent years lifting weights in the gym and done intense cardio as well...but this workout gives you the best bang for your buck or time spent. (Btw, my 82 year old mother asked me if she could get a copy of your workout. She was serious. How cute is that?) I am so happy with my thighs and butt. Sorry, that sounds so conceited, but honestly, I am blessed with a pear shaped body and a leaner waist, but I am getting that older spread. So, thank you. I feel young again. I just couldn't see doing hours in the gym when your workouts give me a better result." – Stephanie Abrams

Get the free workout DVD that is better than P90X and Insanity <= and save hundreds of dollars

But hurry, this offer won't be around forever.

Take fast action now for fast results tomorrow,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – If you need a free personal trainer...
…I'm your man! In this free workout DVD, I'll take you through every single second of every single fat-burning exercise that you can do in your own home with NO equipment needed.
This is the cheapest – and fastest – way to lose weight.
Get your free workout DVD here

Do you want daily energy?

Here's one of the most common questions that I get from TT readers across America, including Fran K. from Tampa, Barry R. from Washington State, Tony L. from West Virginia, and Dustin R. from deep in the heart of Texas…

"Craig, I've been following your workouts every morning and it's really helped me have more energy…but sometimes I get a little tired in the middle of the afternoon. You need to come up with a TT 6-Hour energy booster. I am just kidding. But I would like to know if there is anything I can do to have more energy – and maybe boost my fat burning as an extra bonus." – Your Email

Great question, and here's the answer. We are very lucky to have stumbled across the most powerful Superfood solution in the world. I've known the creator, Chris "The Happy Kiwi" Ashendan since 2009, and believe me there is no one more passionate about using nutrition to boost your energy and happiness than Chris…he's awesome.

Here are the 3 best times to drink this energy boosting fat-burner (and don't worry, it's caffeine-free and contains NO stimulants at all … it's all natural and delicious).

Option #1 (preferred):
Drink your Daily Energy in cold water first thing in the morning on an empty stomach. Begin your workout 15-30 minutes later. After you finish your workout, have your fat-burning shake (using one of my favorite shake recipes).

Option #2 (2nd best):
Wake up and do your workout within the hour. After you finish your workout, have your fat burning shake (using one of my favorite shake recipes) and add Daily Energy in place of a serving of fruit, because Daily Energy is sweet. For example, here's my favorite after exercise Daily Energy shake. It's called Craig & Bally's Classic Canadian Energy Booster because I always drink it when I'm back in Canada on the farm and walking Bally the Dog 3 times a day.

Blend the following ingredients in 8 ounces of cold water with 4 ice cubes:

• Daily Energy
• 1 scoop vanilla protein powder
• 1 handful spinach (you can't taste it, trust me!)
• 1/2 banana or 1/3 avocado (use this if you want a thicker shake)
• 1 tablespoon almond butter (for healthy fats)
• 1/4 cup frozen blueberries (optional)

I have to fight off Bally the Dog for this one because it tastes so good!

Option #3:
Wake up and do your workout within the hour. After you finish your workout, have your fat-burning shake (using one of my favorite shake recipes). Drink Daily Energy in cold water 30-minutes before lunch.

Click here to add the Daily Energy solution to your life

Oh, and if you exercise later in the day, stick to Option #1 and have your Daily Energy drink first thing in the morning on an empty stomach. It will set you up for all-natural, all-day energy and fat burning for faster weight loss results.

Enjoy!

To your continued success,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Bench at Fit Athletic

"He, who plans the transactions of the day, and follows that plan, carries a thread that will guide him through a labyrinth of the most busy life," said Victor Hugo. Script your day as much as possible so you can leave work on time, without phone calls, meetings, or repetitively email checking keeping you working late into the night.

Plan your work and work your plan, as a mentor of mine, Nido Qubein, said.

Have a plan for your meals and a plan for your workouts.

Today I planned to hit Fit Athletic before a busy day of coaching calls and teaching at a 1-day Mastermind in San Diego.

The upper body modified meathead program went like this:

(warmup)
1A) WYLIT
1B) Pushups

2A) Bench
2B) T-Bar Row (great pump!)

3A) Incline Bench
3B) Pullups

4A) Dips
4B) BB Curls (at the bench press, not in the squat rack)

45 minutes. Good times.

Two days off and then back in for Deadlifts later this week...that's the focus of the next 12 weeks for my 23rd TT Transformation Contest.

Now for calls and then breakfast with Breadros.

Today's Kickbutt Mindset Tip:
To win your day, be prepared with a battle plan. To control your diet, plan, shop, and prepare your food. To own your mornings, do the first things first and don't let anyone get in your way. It is all within your control. Leave nothing up to others. Identify every obstacle in your way and create two solutions for each. Always be prepared. Know who you can contact for support in times of trouble. Know what you must do. Know what you can do. And then have the will to do it. Success is our responsibility. It lives and dies with us. No one else can – or will – do the work for us. If it is to be, it's up to me. <= #truth … Never give up on what is important to you. You will achieve it. Know that you can. Know that you will. And be prepared for everything.

Get planning and prepping,

Craig Ballantyne, CTT

Squatting and Chatting in Denver on my way to San Diego

I just had a 10-minute conversation with a sweet little old lady from New Orleans. She was in front of me in the security line at the Denver airport. She just started traveling a year ago after her husband passed away and I helped walk her through the security rigamarole.

But she so cute because she had her boarding pass on her iphone, although she didn't know what to do with it when she got to passport check. I went through after her and the TSA agent, as she stamped my old school printed ticket, joked about how cute it was to see the older generation using technology. I whipped out my blackberry and said, "yeah, I'm still using this old thing", and she laughed.

Then I told the nice lady from Louisiana that we (at EarlyToRise.com) just hired a nice young man from New Orleans. She asked me about our business, and within a minute was on our site and signing up for the newsletter, and laughing at our hot topic article, "So Now Kale is Bad for You." Read it here: http://www.earlytorise.com/so-now-kale-is-bad-for-you/

Before the airport I hit the gym for a 5am squat workout. That went down at the Colorado Athletic Club. It has a solid weight room with a couple of squat racks and kettlebells up to 80 pounds. Today's session...

1A) Squat
1B) High Box Jump

2A) Good Morning
2B) Front Squat

Done. 45 minutes in the weight room then a quick breakfast and off on my adventures. I'll be in San Diego till Sunday, then Denver for a couple of days, then back to Toronto, then down to Manhattan, and finally home to the farm on Sunday the 18th of May.

Next deadlift session is on Friday morning at Fit Athletic in SD.

Today's Kickbutt Mindset Tip:
Everything is going to be okay. No matter how dark the days, no matter how deep the current dip, you are on the way up and out of it. Every step taken in the right direction, no matter how small, moves you back on track towards better days. Never give up on scratching, clawing, and fighting for each inch. An inch turns into a foot, a shuffle turns into a sprint, and you'll get closer to your big dreams and goals with a Never-Quit attitude.

It won't be easy. But you can do it. Lean on your social support, take action on your mentor's advice, do the most important things for your life first thing in the morning before anyone interrupts your day, and progress will be yours. With progress comes momentum, with momentum comes optimism, with optimism comes more action, and so the virtuous cycle goes.

Take that first step in the right direction, right now. It doesn't have to be big, it just has to be made. Let's go.

You can – and WILL do this – I believe in YOU.

Do this,

Craig Ballantyne, CTT

Last Chance and Quick Upper Body Personal Best Workout

C'mon, let's go. LAST day!

Yep, it's the Last Day to Enter the 23rd TT Transformation Contest!


Win MY money by transforming your body in just 12 weeks.


Here's how...

The 23rd 12-Week TT Transformation Contest has now started

- http://turbulencetrainingcontest.com/rules.shtml

• Grand Prize of $1000 plus a 3-Year Platinum TT Membership
• 2nd Place Prize of $500 plus a 2-Year Platinum Membership
• 3rd Place Prize of $250 plus a 1-Year Platinum TT Membership

Click here to see last contests winners and the rules page with more contest details: http://turbulencetrainingcontest.com/

Get started TODAY!

My Deadlift transformation continues...

I wasn't sore from Friday's deadlift workout and I did a short upper body workout today.

1A) Max Perfect Pushups at a 1-1-1-1 tempo: 26 <= new record
1B) Pullups
1C) Max Rocking Plank = 85 <= new record

2A) DB Shoulder Press - 4 sets
2B) DB Chest-Supported Row - 4 sets

Tomorrow is a heavy squat day at 5am MST and then I'm off to the airport to fly to San Diego. I'll be there with 45 personal trainers at our Mastermind Meetings this week. This means I'll get a couple of workouts in at Fit Athletic, my 2nd favorite gym in America (behind Powerhouse in Tampa).

I'll deadlift on Friday or Saturday morning.

Today's Kickbutt Mindset Tip:
Don't get wrapped up in other people's drama. Don't worry about what other people are doing. Don't get caught up in idle gossip or celebrity worship. It doesn't matter who's dating who, who's getting paid what, who's going to win the game or fight (that you're not in), or what the weather is like halfway across the country. Who cares? It doesn't matter anyway. You cannot control that – don't waste energy worrying about it or comparing your life to others.

FOCUS on what matters. All that you control are your own thoughts, words, and deeds. Control what you can, cope with what you can't, and concentrate on what counts. Make the right decisions, right now, for the right outcome for your right life.

Stay strong and push on towards your goals and towards making a better life for your family. You can do it. I believe in YOU.

Let's go.

Focus,

Craig Ballantyne, CTT

Last day to enter the 23rd TT Transformation Contest!

Alright Team TT, this is the last day to enter the 23rd TT contest.

If you're new, welcome! Let's see you start a journal here:

=> http://forum.ttmembers.com/forumdisplay.php?f=38

If you're a PRO, let's see you win again...and start a journal at that link.

And if you're a CTT, make sure your in-person clients transform under your care and enter to win my money.

All the rules are here:

=> http://transformationcontest.com/rules.shtml

Steak and Shake Weight Pump

Last night I had a well-earned, post-deadlift, awesome buffalo rib-eye steak at @EDGEsteakhouse in Denver...I've had it many times, but last night's was the best. Going back Sunday. It's going to be way too busy in there today because of the Kentucky Derby party.

I followed up that dinner with a morning Maximus Meathead bodyweight session in the hotel gym using some Shake Weights. Just kidding. No shake weights. But a great pump.

1A) Maximus Pushups - 5 sets
1B) Pullups - 5 sets
1C) Cable Abs - 5 sets

2A) Close-Grip Pushups - 5 sets
2B) Chin-Ups - 5 sets

Totally pumped. Here are the Maximus pushups...STRICT.

=> http://www.menshealth.com/fitness/how-to-do-50-perfect-pushups

Tomorrow and Monday are off, and then a final squat workout before I leave Denver for the week and head to San Diego. There will be deadlifting on Friday morning at Fit Athletic, my 2nd favorite gym in America.

Here's today's Kickbutt Mindset Conversation:

I was recently interviewed by my friend Jay for his groundbreaking podcast...we talked about dealing with criticism...enjoy this candid conversation.

Jason: And if you're going to do anything, you need thick skin, right?

Craig:  Yes, you can try and avoid criticism as much as possible but it's  difficult to avoid all of it. So you do need to have thick skin and  realize that everyone's hater has the same name, "Anonymous." Everybody  who makes fun of Justin Bieber, if they saw Justin Bieber would try and  get in a photo with Justin Bieber.

Jason: Of course, they would.

Craig: Most people wouldn't even mouth him off to his face.

Jason: Did you ever see that thing that Jimmy Fallon did with Robinson Cano when he left the Yankees and went to Seattle?

Craig: No.

Jason:  So they had a billboard of him in New York and they had people mouthing  off to Cano saying, "You scumbag," "You sellout," "You left New York."  And then Cano came out from behind it and they just hugged him and took a  picture with him. That's a good example.

Craig: Oh, yeah. Well,  that's exactly it. That's great. No one ever walks up to me in these  seminars and says, "You're such a jerk for saying don't do cardio." No  one's ever said that but I know there are websites online, blog posts  and even like a few deranged people have like full on websites devoted  to hating me. But there are hate sites to websites.

Jason: I have a couple of those.

Craig: Yeah, I think it's ridiculous. What do you think is the best biggest idea in the last 15 years in the book world?

Jason: The best biggest idea in the book world?

Craig: Yeah, so book title that's the biggest idea. We know the guy.

Jason: Drawing a blank.

Craig: Tim! Tim, 4-Hour Workweek.

Jason: Of course. Right Sure.

Craig: So 4-Hour Workweek is the best big idea.

Jason: Yup, without a doubt.

Craig:  Half of his success of that book had to be from the name and half of it  from his incredible perseverance of promoting it—he did so much—and  then half of it from the content inside so those three halves.

Jason: And he's got a ton of haters, too.

Craig:  Yeah, and again those guys, especially Tim's haters, I bet you those  guys would love him even more. I think it was Sigmund Freud who said  that we hate people because of what we see in them that reminds us of  ourselves so I think people are just jealous of Tim because they want to  be in Tim's shoes so bad. That's why he gets so much hate because  people want to be him so much. Yeah, they would really be in his fan  club more than any haters of anybody.

Jason: Yeah, absolutely. So  let's talk about you personally. What was a big business breakthrough  for you? We talked about when you hired your first coach. Maybe some of  that we haven't discussed yet, maybe the last few years.

 

Click here for the rest of the interview
=> http://www.earlytorise.com/craig-ballantyne-explains-the-5-pillars-of-success-to-jason-ferruggia/)

Be a lifter not a hater,

Craig Ballantyne, CTT
Certified Turbulence Traine

603 pound deadlift inspiration

This is motivation.




603lbs. New PR for @BobbyMaximus. No belt. No straps.




I'm a long way from that, although I did just about run out of space on the bar today with two 45-pound bumper plates, a 25, 2 tens, and a 5 on each side. That adds up to 325 and I did a set of 3 with that.

Today's workout at the Colorado Athletic Club went like this:

1) Kettlebell Swings - 3x10 at 70lbs for warm-up

2) Deadlift - worked up to 325x3

3) Snatch-Grip Deadlift PR - 225x9 reps

(I try to set a PR in every workout...I have a bunch of lifts and rep schemes, and this is the one I chose today...and made it.)

4A) RDL - 3x10
4B) Military Press - 3x10

This deserves a big meal tonight. I've been eating way too lightly this week.

This weekend might see some accessory upper body training and will definitely see a lot of writing...I have a lot of work to do for TT and ETR.

If you haven't already read this, check out how I went from my lowest lows to my 5 Pillars of Transformation:

=> http://www.earlytorise.com/5-transformation-secrets-to-your-new-and-improved-life/

Today's Kickbutt Mindset Tips:
I'm here to tell you that it can – and WILL – get better. If you put the 5 Pillars of Transformation into place, if you plan, if you get accountability from a coach, if you lean on your social support, if you promise yourself an incentive for staying on track, and if you set a finish line, then you can achieve great things in your life.


You can and truly will, I promise you that. And I'd love for us to accomplish our dreams together. I'd love to help you build that NEW and IMPROVED life that you deserve so much.


The community, the support, and the insider knowledge that you need are now available for you. It's unlike anything you've ever tried before. And you can get the motivation and inspiration you need to change. Please accept this personal invitation to take control of your future, to achieve your dreams, to change your life – and the lives of many others.



Read the rest of the article about how you can create a NEW and Improved life

See you soon,

Craig Ballantyne, CTT

PS - Happy May 1st...

...remember: "You could just as easily change your life today as any other day. You don't need to wait for January first. Change is a matter of choice, NOT calendar." - Dan Kennedy

Why you need Shaun's nutrition program

"Hey Craig," Kelly wrote in an email today, "I just bought your latest workout program, so why would you do this? Why would you tell me that I need another program, like Shaun Hadsall's Xtreme Fat Loss Diet?"

That's a great question. I get this all the time, from long-time readers like Bob M. in Iowa, Chris C. in England, Sue L. in Australia, and Gianni V. in Italy. Here's the answer…

It might not be politically correct or humble to say this, but I can guarantee you that my workouts are the BEST in the world. You are getting the #1 solution for fat burning exercise when you join me in my programs, BUT…

I have TWO weaknesses. The first is injury rehab. I don't know the best way to fix your back pain or repair your rotator cuff, so please see your doctor for in-person help. My second weakness is nutrition. I'm NOT a world-class diet guru, but many of my friends, like Shaun Hadsall, Joel Marion, Yuri Elkaim, Flavia Del Monte, and Brad Pilon are world-class nutrition gurus…

The nutrition programs you get with Turbulence Training, 6MinutestoSkinny, Home Workout Revolution, and Metabolic Kick-Starter are great and will help you lose weight quickly and easily...

And while, YES, the nutrition programs you get with Turbulence Training, 6MinutestoSkinny, Home Workout Revolution, and Metabolic Kick-Starter are great and will help you lose weight quickly and easily...

...the more advanced programs I recommend, like Shaun Hadsall's Extreme Fat Loss Diet, are more detailed (and require a lot more preparation, too, to be fair). But when you combine these advanced plans with my World-Class Workouts, you'll get even faster – and extreme – weight loss results.

Adding Shaun's nutrition plan to my workouts is like customizing a Porsche or a Ferrarri to make it turbo-charged and even faster for the racetrack.

That's why I recommend other programs, and that's why you need to take advantage of this final reminder about Shaun's system that shows you how to:

Lose a Pound of Pure Fat in Just One Day <= Get it today and lose by Sunday!

Thank you again for your question and commitment to success.

Shaun and I are so proud of what you have accomplished so far and can't wait to hear your success story with XFLD and my World-Class Workouts.

Have an amazing weekend!

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – People won't always understand or accept your…

… dedication to self-improvement, so when you are having a bad day and when people are talking behind your back or making you feel bad for your RIGHT decisions, please remember this:

Do not take it personal when someone attacks you. This will happen a lot when you step out of your comfort zone and become the best person you can – and are meant to – be. 

Simply look at the criticism constructively, and discard personal attacks. You are making the right choices for YOUR right life. That's what matters. 

Operate with honesty and integrity all the time and you will never have to worry about what other people say about you because you are doing the RIGHT thing. I know it.

Stay strong and keep on pushing on

1st workout in my Deadlift transformation was a killer bench and pushup meathead session

Not rhetorical at all, I gotta recognize all my #TTMeatheads that are representing TT Meathead training. Updated list:

#TTMeatheadPosse of Mike L., DLove, Daniel, Peter J., Derek W., Blake, John M., J-Roc, and Ferruggia.

***

Alright, this workout rocked.

What happens when you cross TT with Wendler's 5-3-1 and the Bobby Maximus Perfect Pushup challenge?

You get tired triceps and a big upper back pump.

Warm-up
- WYLIT
- BMax Perfect Pushups
- Band Pull

1A) Bench Press (Week 2 of 5-3-1)
1B) Chest-Supported Row - 4x8

2A) Barbell Incline - 2x5
2B) TRX Row - 2xMax

3A) Bench Press - 3x15
3B) Bobby Max Perfect Pushups - Max Reps
3C) BB Row - 3x12

Great #TTMeathead times!

Now for a couple of days off and then 1st Deadlift workout of the 23rd Transformation will be on Friday.

Soon I'll be back to this...

Hey...these guys look familiar! I love the KB box...it's from the Middle East, so for modesty, they photoshopped on a black tank top...but apparently they don't care about stealing my image. Ha! And yes, even GQ magazine borrowed ol' CB. Double-ha!

Today's Kickbutt Mindset Tip:



Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If you are doing a fat loss transformation...

It's time to stop cardio. It doesn't work. Switch to...

...these FREE workouts with me

=> http://earlytorise.com/freedailyworkout/index.html

Win MY Money! Here's how...


The 23rd 12-Week TT Transformation Contest has now started

- http://turbulencetrainingcontest.com/rules.shtml


Grand Prize of $1000 plus a 3-Year Platinum TT Membership

2nd Place Prize of $500 plus a 2-Year Platinum Membership
3rd Place Prize of $250 plus a 1-Year Platinum TT Membership


Click here to see last contests winners and the rules page with more contest details: http://turbulencetrainingcontest.com/


Good luck!

Squats and Paleo Times in Texas

On Sunday morning I did a squat workout before heading to the Austin airport to get back to Denver.

I had forgotten how awesome of a city Austin, Texas is...great times here while at Paleo FX. I hung out with my buddy AJ Roberts...got a chance to meet the pioneer of Primal, Mark Sisson, and found some new sponsors for the TTSummit.com in June...and had a great meeting with Jesse Cannone from www.LoseTheBackPain.com

Also had an amazing hotel experience at the JW Marriott...biggest hotel gym ever...with a real squat rack, too.

Today's kickbutt mindset tip:
The only one that stops you is YOU. You are the one that gets your butt out of bed...or lies there...you are the one that eats right...or puts the junk in your mouth...You are the one that holds in your dreams, squishing them into nothing...or you are the one that shares them with positive people and opens your world up to attracting opportunity. you. You. YOU! I know what you are capable of...I know you have won in the past...and I know you will win again...I know the obstacles in your way stand NO chance against YOU...because I know that you know what matters...and we know that you know you will never give up on going for it...You will stay strong...You will push on...Your time is now...this chance for CHANGE belongs to YOU.

Do not stop.




And don't miss this short burst workout, too:
=> http://www.earlytorise.com/5-minute-extreme-fat-loss-bodyweight-workout/

No stopping you,

Craig Ballantyne, CTT

PS - Some great TT Feedback...

"Thank you for your inspiration! I have lost 15 pounds since February!" – Daisy Joynt

 

"I am a swim coach and always looking for 'dryland' work we can do that doesn't require equipment or take much time. Your routines are fabulous! The swimmers are outstanding athletes and your routines bring them to their knees." – LeAnn Nana Johnson Carr

 

"I have been doing TT workouts for about 12-18 months now. I have had great results thus far losing 30+ lbs, dropping of 4" on my waistline, and making noticeable differences in the mirror/muscle definition. I am very pleased with the results and more importantly, I have the ultimate confidence in these programs, so thank you Craig!" – Ron Jack, TT Member

__________________

Too Much Workout

Dang. Sunday was the "Too Much Workout" day. I ate too much before, I had too much caffeine, and I did too much squats. (Apologies for the terrible grammar. It's all too much!) The caffeine made me feel weird and the food-squat combo made me feel like vomiting, but I made it through the TM Workout and ended up having a great day.

Workout at the Colorado Athletic Club:

1A) Squat
1B) High Box Jump

2A) Front Squat
2B) Good Morning

My big breakfast was my High-Fat Cereal. It has to be 1,000 calories, and it kept me full for 9 hours. Seriously. I was done eating by 6:30am, in the gym at 8, and didn't eat again until 3pm. My High-Fat Cereal recipe goes like this:

1-2 tablespoons of coconut oil
2-4 ounces of walnuts or pecans (I've never measured)
1-2 tablespoons of almond butter (or other nut butter)
1 banana

Sometimes I sprinkle Paleo Protein Powder on top because it's so sweet. And sometimes I sprinkle 2-3 teaspoons of cacao nibs on it.

It's a giant bowl of nut cereal. Good times. Except when you are squatting less than 3 hours later. I need to leave more time between High-Fat breakfast and the workout.

Today's Kickbutt Mindset Tip:
"Identify exactly what it is that you want. This takes a lot of thought. Then don't let anything stand in your way of getting it." – Kekich Credo #56 …..I do this. I take this seriously. I set goals. I write them down. I review them regularly. I've created a Vision Board. I plan my days. I set a priority to-do list each night to work on starting first thing the next morning. I have recruited social support. I have professional accountability from a coach. I have accepted the difficulty and the simplicity of the road ahead. I know the steps will be hard, but they have been taken before. There is a path, a rough one, over rocks and around great obstacles, and up a steep success mountain, but I am committed to taking it and reaching the top. I will stumble, but when I do, the helping hand of a mentor will reach out to guide me, and a push from my support will propel me back onto my feet. This is how it's going to be. Accept it and Take Action. I am there for you. You are here for me. You will get there. We will get there. Together. And when we do, no reward will be greater than the internal satisfaction knowing we have accomplished our goals. I look forward to celebrating with you. Until then, stay strong and keep on pushing on. I believe in US.

We can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

The Cardio Lesson

On a sunny and humid Saturday morning in South Beach last weekend, I walked out to the edge of the Atlantic ocean a few minutes before 7am and sat down, cross-legged, for my morning meditation session. I take great pleasure in timing my meditation with the sunrise. There were dozens of other tourists out on the beach, many with cameras, trying to capture the memory in their own way. It was a magical moment. 

Twenty minutes later, stress-free and relaxed, I ran 6 intervals on the beach (after a warm-up, of course). Then I did a long walk under the hot sun all the way down to the legendary Fontainebleau hotel (featured in the classic James Bond film, Goldfinger) and back to 5th Street before finally getting back to The Raleigh Hotel around 9am. 

While I was on my walk I passed dozens of 'joggers' - or 'yoggers', as Ron Burgandy might say ;) 

It seems there are two types of jogger-bodies. One is skinny and scrawny, and almost a little scary. The other is overweight and beat up, and those folks do more 'shuffling' than jogging. Neither body looked good compared to the beautiful bodies of the men and women doing pull-ups, pushups, and lunges at the outdoor bodyweight gym area at the corner of 8th and Collins. I think that tells us something VERY important!

But here's the frustrating thing to me...hopping on a treadmill to do 45 minutes of cardio is STILL the go-to workout for most people trying to lose weight.

Seems like a good idea, right? 

Not exactly…

The problem is this: there is a right way to do cardio (done right, you can literally burn double the calories in half the time) and there's a wrong way to do cardio, which causes you to plateau, leaving you soft, flabby and injury-prone. 

I speak from experience.  I tried doing lots of cardio back in the day (2nd year of college, 1995 to be exact). I had the "more is better" attitude and thought the longer I go, the more endurance I'd build and more calories I'd burn, which means I'd get more lean and fit.

Unfortunately, it didn't work out that way.  About the only significant results I got were chronic injuries and mental burn out.

So if you've been hittin' treadmill in hopes of getting lean and fit, we want to spare you the injuries and disappointments.  Instead, we want to share with you what I learned from my mistakes and show you what REALLY works…

===> Men, click here

===> Women, click here

Stay Strong and Keep Pushing On,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS -  Once you start doing cardio the RIGHT way, you'll finally start seeing the pounds melt away (and it'll make you instantly realize how wrong you were doing it before!)  You will literally FEEL the difference...it'll actually be fun, it will give you more energy (instead of sucking it away), and it will take you less than half the time as your old cardio routine. Discover what REALLY works…

===> Men, click here

===> Women, click here

PPS - More harsh #truth...

People choose cardio because it is mentally EASY. Just hop on a machine and go slow and pray to the cardio confessional that the overestimated number of calories it says you are burning will help you lose weight.

But the harsh #truth is that cardio will not help at all.

"Running causes a flattening of your bottom," said fat loss expert, Hollie Grant in Saturday's issue of the British paper, The Telegraph, "and running just doesn't trigger fat loss at all. Don't expect it to change your body shape."

I agree. So STOP doing cardio. Click on the links above to find out what REALLY works.

Chocolate for Breakfast

If you've ever talked to a politically-correct, mainstream nutritionist or dietician, it can be really frustrating. Eat lots of whole-wheat bread, never lose more than half-a-pound a week, and "make sure to eat lots of soy, grains, corn, and dairy," they'll say.

But that is BAD advice. 

The TRUTH is that you have to break a LOT of nutrition rules if you want to lose weight.

For example…

#1 Rule to Break: Never eat the foods you <= False!

#2 Rule to Break: You must count calories <= My clients NEVER do this!

#3 Rule to Break: Eat six small meals per day <= No! That just leaves you unsatisfied.

The TRUTH is that you can eat hearty meals of the foods you love without having to count calories IF you follow the insider-advice of a experts that have helped tens of thousands of people change their bodies. 

These experts, like *ahem* myself, and nutrition & cooking gurus like Flavia Del Monte, will show you how to get more results in less time and without having to make big sacrifices in your life or your diet. Just combine my short workouts with Flavia's incredible meals and rule-breaking diet secrets.
  
If you don't know Flavia, let me tell you about her. She's a Registered Pediatric Nurse, a female fitness expert and a busy new mom (and expecting her 2nd soon!)
 
In other words...she's Super Woman!
 
Take a look at how just recently she achieved these amazing transformation results after she had her baby. . .

 
 
Wondering how she did it? Here's Flavia's…

3-Step Fast-Fat-Loss Solution:

1. Eat Flavilicious recipes when you are hungry.
2. Eat Flavilicious recipes until she was satisfied – but not stuffed.
3. Eat real food – always!

A big part of her secret was that for the past 2 years she's been working alongside a professional chef and "arming" herself with easy-to-make, allergy-friendly, fat-burning recipes that are DELICIOUS.
 
Her goal is to teach women how to lose weight just like she did; without starving, without tasteless food, and without counting a single calorie...EVER...not even one!
 
I'm super excited to share one of my favorite recipes from Flavia's cookbook, Flavilicious
Cooking, which Flavia has discount at 60% off to celebrate the release of the hard copy for the next two days:
 

 
You can make a few days worth of this on a Sunday, freeze any that you won't be eating for the next few days, and toss the rest in the refrigerator for your busy week. These are balanced with proteins, carbs and fats to keep you fully energized for hours. 
 
Flavia's recipes also use specific ingredients to BALANCE your hormones, which is the #1 KEY to keeping your body in "fat burning mode" so you can eat until you're full and love your body along the way :)
 
If you're looking for some brand new recipes to accommodate your crazy schedule, then pick up a copy of Flavia's brand new Flavilicious Cooking cookbook. Her book teaches you how to Eat More to Lose More!
 
Remember, when you grab it today, you'll be getting a 60% discount because she's celebrating the release of the hard copy version of the book.
 
==> 60% Off Flavilicious Cooking + Amazing Bonuses
 
And one more thing...
 
Anyone who orders today will also grab a very special bonus video called "How to Cook 15 Meals in 50 Minutes!"
 
This video was created alongside Professional Chef, Amy Stoddart, who unpacks her 10 years of culinary skills into a 50-minute step-by-step 'batch cooking' video. This information is PRICELESS and the biggest time saving cooking video I've ever seen!
 
(This one bonus will give you back hours of your life, so you can do the activities you really enjoy, all while feeling great and loving your body!)
 
This bonus video cannot be found anywhere else!
 
==> How To Cook 15 Meals in 50 Minutes  

Lose fat faster than ever with my workouts and her meals,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – It's up to you!

Personal growth and change are up to us. 

"If it is to be," the saying goes, "it's up to me." 

Our life. Our choices. Our challenges. Our decision. 

Put plans into place to support your growth, to take action, and to do it all with a sense of adventure.

And remember…

To Get Something You've Never Had, You Must Do Something You've Never Done.

Onward!

Truth About Getting Abs with Ab Exercises

Here's how I got my million-dollar 6-pack abs that you see in my photos. It wasn't from back-breaking sit-ups or crunches. It wasn't from doing dumbbell side-bends (that's a surefire way to ADD inches to your waistline!). And it wasn't from using dangerous ab machines (those machines are scientifically proven to increase your risk of injury).



What I did to get 6-pack abs was a combination of metabolic training, classic interval training, and total body ab exercises using just my bodyweight (but again, these are NOT ineffective crunches or situps).


In fact, you should not use 'ab exercises'. 

In today's new article, "abs" expert Shin Ohtake is going to reveal why "ab-targeted" exercises don't work (no matter how many reps you do!) — plus, he'll show you how tightening up your mid-section is MUCH easier than you might think, once you know what (and what not) to do…

==> 3 Killer Techniques That Get Rid of Stubborn "Ab Flab" (NEW ARTICLE)

If you actually take this advice, you'll be shocked at how quickly your belly fat will seem to melt away, finally revealing those washboard abs that have been hiding underneath for all these years.

Stay Strong and Keep Pushing On,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Don't skip tip #3 — it's insanely effective!
PPS - It's all YOU! 

Personal growth and change are up to us. "If it is to be," the saying goes, "it's up to me." Our life. Our choices. Our challenges. Our decision. Make the right ones today

Deadlifts and Gobbly Squats in South Beach

Final day in Miami before I head home to Toronto for a few very busy days of appointments and errands. On Saturday I have to get back to Denver. Today I dropped by Crunch Fitness on Alton Road for some deadlifting and a personal best with Goblet Squats.

1A) Hang Clean
1B) Box Jumps

2A) Deadlift
2B) KB 1-Arm OH Press (standing)

3A) Overhead Squat
3B) Leg Curl

And then I stumbled across an 80lb kettlebell and decided to go for a personal best in the Goblet Squat. My past record was 70x17, done at the end of a leg workout. Today I smoked 21 reps with the 80...probably because I had some caffeine before this workout. Good times.

Today's Kickbutt Mindset Tip:
Failure isn't bad. Failure isn't final. If there is one thing I know after having observed this crazy world for 39 years, it's that you can SURVIVE almost anything and come back better and stronger than ever before.

Don't let the fear of failure stop you from achieving the success you deserve. Failure only hurts when it means you've quit on something important to you. So don't. Keep at it.

The more you move in the right direction towards success, the better you'll feel. Every day work on making new positive habits second nature automatic. Do your best to make little bets and mini-steps ahead each day.

Stay strong. Never quit. I believe in you. You can do it.

So do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Losing fat is a game between...

...you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers is scheming against you to make you eat more and exercise less. Like it or not, it's true. They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed, full, and flat out on the couch. You must always know your options. You must have Plans A, B, C, D, and E. You must be prepared to counter-attack. When they say pizza, you say sushi. When they say take-out, you say, "I've already prepared my lunch". When they say, "Happy Hour", you say, "Workout first." Surround yourself with people who are fitter and healthier than you. Stay strong my friend.