12 foods to overeat

Did you "fall" for this diet fad back in the 1990's? That was when low-fat eating was all the rage. It even made it into one of my favorite Seinfeld episodes, where Jerry, Elaine, and Kramer start binging on frozen yogurt because it was labeled "low fat."

What a joke. Literally! The low-fat diet turned out to be one of the biggest reasons we gained belly fat. I'll admit, even I loved the idea that we could eat bags of pretzels, handfuls of low-fat cookies, buckets of rice, cheap processed bread, and second helpings of pasta and not have to worry about gaining weight.

But then I noticed my pants getting tighter. Even my butt was getting bigger. That's not a good look in college (I was 21 at the time)… or at any age.

Turns out those five low-fat foods are something NEVER to eat unless you want a big butt like ol' CB. Fortunately, nutrition science has caught up with the times, and today we know exactly how to eat for weight loss.

In fact, one savvy French Chef in South Florida has discovered how you can OVEREAT your favorite foods and still lose weight. He's created over 100 recipes that show you how, and to prove it to you (because I know you're skeptical), he's even giving away copies of his fat-burning cookbook.

  Claim your free copy of the Eat More Burn More cookbook

Chef Gui, who you will meet when you click the link above, is giving you recipes for the top 12 foods to overeat for weight loss, including...

                 
         Belgian Waffles                  French Toast               Huevos Rancheros
                
        Orange Chicken            Chicken Tikka Masala         Super Meatballs
                 
  Country-Style BBQ Ribs        Coconut Shrimp         Sweet & Spicy Roast Pork
                  
Spinach & Ricotta Lasagna        Cheesy Pizza          Crispy Sweet Potato Fries

... And Dozens More!

In this free cookbook, you'll discover how to turn delicious comfort foods into fast fat-burning meals that everyone will love – and all while still allowing you to lose weight.

  Get Instant Access to Your Free Cookbook Today

By the way, Chef Gui Alinat is also the father of five kids. In his house, they have a STRICT food budget, and so he'll show you how to magically transform your favorite, filling comfort foods into fat burning meals without requiring fancy, expensive ingredients – or sacrificing taste.

The end result is that you'll finally start losing weight faster than ever while loving every bite you put in your mouth.

  Claim your free copy of the Eat More Burn More cookbook

Eat more to burn more,
Craig Ballantyne, CTT
Certified Turbulence Trainer
 

Me with Chef's book and a handmade cooking knife he sent from France

PS - One more thing NEVER to do…

Do not struggle in silence no matter how small or large the obstacles in your way. You have the people and resources around you that want to help. Let us help. Start by getting Chef's cookbook today!

  Claim your free copy of the Eat More Burn More cookbook

Eat More and Burn More Cookbook

A few months ago we asked TT readers, "What's the #1 reason you can't lose weight?" Surprisingly, your answer wasn't 'time' or 'energy.'

Instead, you said you just need a better diet, one that helps you lose weight but is easy to follow, and leaves you satisfied - not starving all the time. You just want to eat foods that aren't boring or different from what your family and friends get to eat.

So I put my good friend, Chef Gui Alinat, to work in the kitchen and after testing hundreds of recipes, he's created a family-friendly fat burning cookbook that allows you to eat - and even overeat - your favorite foods while still losing weight.

He's fixed 100 of your favorite recipes and made them PERFECT for weight loss, and he's put them all into his brand new FREE cookbook, Eat More Burn More. <= Get it here

Chef Gui has spent over twenty years cooking these fat burning meals for the rich and famous in South Florida, as well as cooking delicious foods at home - on a budget - to feed his hungry family of SEVEN (yep, he & his wife have five kids!).

Chef's cookbook will soon go on sale on Amazon for $25, but he's convinced his publisher to give away a limited number of FREE copies before the official release

  Get your free copy of Chef's Eat More Burn More cookbook today 

Chef's recipes are quick and easy to prepare, and don't require expensive ingredients (and that's GREAT news, because my family's number one complaint about many 'healthy recipes' is that the ingredients cost too much).

You'll be amazed at the variety of tasty meals you can cook on a budget that still let you lose weight while overeating your favorite foods.

But remember, Chef's special offer is only available for a limited time. All that we ask is you cover the shipping & handling so that we can get you this book ASAP.

  Get your free copy of Eat More Burn More today 

And as I mentioned, Chef is great friend of mine. He cooks for one of my best friends, Joel Marion, down in Tampa, Florida. That's where we met, and you can meet Chef too, right now.

He made a short video for you explaining how his recipes crank up your metabolism and allow you to overeat your favorite foods while still losing weight.

  Watch Chef's short video here and get his cookbook today 

Enjoy these amazing weight loss meals that actually fill you up,  

Craig Ballantyne, CTT
Certified Turbulence Trainer
Certified "Kitchen Clutz" that loves this book!
  PS - If you have family or friends that need this book...

... please forward them this email and tell them to get their free book today

  Get your free book today 

Last Chance to Take a Challenge

Scientific research proves you get the BEST results when you get FAST results. Losing weight slowly is for…quitters. Sorry. But people who lose weight slowly always seem to quit before they make big changes.

That's why you can't miss out on Missi Holt's new Slim & Sexy 30-Day Challenge where she gives you the diet, coaching, and exercise secrets you need to get fast results. But this is your LAST CHANCE to join Missi's program. The doors close at midnight. I don't want you to miss out on your fastest and BEST results ever.

 Go here to join the 30-Day Coaching Challenge... Last Chance! 

When the doors close, that's it. You'll miss out on Missi's daily motivation, her eating secrets for staying full on delicious foods while conquering cravings, and her advanced fat loss exercises that will help you get Slim & Sexy for life.

You'll be amazed at what you can do when you follow her plan and challenge yourself for a short burst of only 30-days. You've never had results like this before…because there's never been anything like this in the fitness industry before.

Missi is even my coach - here she is taking me through a workout

It's not your fault if you struggled in the past…but your time is now and the solution you need is here. Let's go. Let's do it. Get Missi's help and get your BEST results ever.

 Go here to join the 30-Day Coaching Challenge... Last Chance! 

When you start the 30-Day Slim & Sexy Challenge, you'll finally have everything you need to make permanent changes. And that's why we stand behind the Challenge with our 60-Day Money Back Guarantee.

There is NO risk for you to get started or to complete the entire 30-Days. In fact, we even give you another 30-days AFTER the challenge to enjoy your results before deciding if it was worth it.

If you aren't convinced you were given 100 times the value of your small investment... then please email us for a full no-questions-asked refund.

So please take advantage of this opportunity and let us take ALL of the risk off your shoulders and put it on our own.

It's up to us to deliver, and we know the 30-Challenge will do just that. This is how much we believe in this program.

I know that answers all of your questions, but if I missed anything, just reply to this email and let me know.

Don't let this opportunity slip you by. Your time is NOW. Your solution is here. Your coach is waiting. And your permanent results are just days away.

 Click here to start your RAPID 30-day Slim & Sexy transformation 

Your time is now,
Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Missi will show you how to…
… build the habits, make fast changes, and get permanent results. You'll have the support you need on the days where tough times and work or family stress might have derailed you in the past. This is the EXACT plan you need. Your time is NOW.
But this is your last chance to get accepted.
All of your excuses are gone. The kids are back to school. The summer cookout and holiday weight is hanging on and just won't let go. And you know you need to get rid of it now because winter weight gain season is just a few weeks away. Solve that problem today with Missi's coaching.
 Click here to start your RAPID 30-day Slim & Sexy transformation 

Can't wait to see what you can do in the next 30 days

Bench Bars and Paleo Protein Bars

Yesterday was an end to my 8-day CASS-Free streak. But it was worth it, because I had an incredible upper body workout and workday where I had to create over a dozen emails for Chef Gui Alinat's cookbook launch.

The workout went like this:

1A) Bench - 5x5 at 185lbs (so weak compared to 2006 when I did 225x14)
1B) Chest-Supported Row - 4x12

2A) Pause Pullups
2B) Incline Bench

Even though it wasn't CASS-Free, yesterday was alcohol-free. It's been a couple of weeks now, and could be a while before I'm interested in that again, even though I'll be hanging out with some drinkers this weekend at an NFL game.

Today I'm back on the CASS-Free plan.

But tomorrow I'll be off the plan with a deadlift workout on the docket.

BTW - No Coke Zeros, of course.

Oh, and no plastic water bottles either.

I have been experimenting with a new protein bar though. It's from JulianBakery.com and is Paleo. They flavor of the bar doesn't match the flavor on the label in most cases, except the Coconut Shred. The Glazed Donut just tastes like sweet playdoh. The chocolate brownie really isn't chocolatey. Hopefully future versions are better.

Now if you prefer real food, here's the GREAT news.



Coming soon! The Eat More, Burn More cookbook from my friend Chef Gui Alinat... Oh, and that knife is a gift from Chef...it was handmade in France! So don't try and steal my copy of his book... smile emoticon

Today's kickbutt Mindset Tip:
"Your ability to set clear goals & work toward them everyday will do more to guarantee your success than any other single factor." - Brian Tracy

Rules for your Life make life so much easier. Structure = Freedom. Total paradox, but true:

=> http://www.earlytorise.com/12-rules/

Make the rules and make the changes,

Craig Ballantyne, CTT

The Trouble with Men and Coaching

There's a problem with us men. I should know. I've been told what's wrong with us for decades.

It's not that men are hairy beasts (we are), like to eat with our hands (we do!), or hate to ask for directions (directions, what are those?).

The BIG problem is that we don't make the best one-on-one online coaches because we're impatient and we don't get our words across properly. As you know, the meaning of emails can often get lost in translation and cause even more problems than they solve.

Ladies, am I right? Has your man ever responded to your long email with a one-word answer? Or worse, not responded at all?

And guys, have you ever been 'put in the doghouse' for replying honestly to your lady's question?

I won't embarrass myself with the mistakes I've made trying to reply to emails or text messages. Let me just say that ol' Bally the Dog has had a lot of company in that doghouse of his.

Now that said, there's a solution. Yep, when it comes to getting the coaching you need, the problem of men has been solved.

The secret is to have a world-class miracle worker do the coaching! That's why I want to introduce you to my colleague and Certified TT Trainer, Missi Holt.

Missi's put together a rapid-results 30-day diet and exercise plan to help you lose weight and look (and feel) younger. She's got it ready for you…and is just waiting for you to get started in her new coaching group that started yesterday.

But there's more to your 30-day plan and Missi's secrets than meets the eye…

The REAL Reason You Need Missi in Your Life

In my 20-year career in the body transformation industry, I've met all sorts of fitness celebrity gurus. I've met Tony Little on an airplane, interviewed Tony Horton for my website, been complimented by Jillian Michaels, and met Bob Harper in a hotel in England, but NONE of these celebrity fitness coaches have the HUGE HEART that Missi does.

It's not just that she's enthusiastic (she is!), it's not just that she's an expert in nutrition, exercise, yoga, and transformations (she has all the best certifications to prove it), and it's not just that she's been coaching others - and transforming her own life - for longer than I have that makes her the world's best PERSONAL coach for your life.

What makes her better than everyone else is LOVE.

No one loves helping people as much as she does. No one – especially someone that has never met you! – cares as much about your results, your heart, your soul, and your success than Missi.

Her love, energy, and infectious smile could power all of Denver.

And now she's ready to bring this Miracle Mix of expertise, love, and coaching to your 30-Day Challenge.

If you're ready to get 6 months worth of results in the next 30-days thanks to Missi's help, then here's what you need to do.

Step #1 – Click on this link to join the 30-Day Coaching Challenge

Step #2 – Answer a few questions for Missi so she can customize your 30-day plan.

Step #3 – Show up and do the work that Missi has planned and prepared specifically for YOU while getting the coaching, support, and accountability you need to hit this deadline and earn yourself a big REWARD at the end of the 30-day challenge.

It's that simple.

In 30-days from now you'll be slim, sexy, and changed for life. You'll have everything you need to stay this way forever. It's the permanent fix you've been waiting for.

BUT…

This is a sprint to the finish, and Missi needs everyone ready to go TODAY. You can't join next month and you can't join next week.

Entries to the 30-Day Challenge end at midnight. This is your FINAL reminder.

Don't miss out. Get the #1 woman in your life that you're missing. Meet Missi. Get started. Change your body. And change your life!

  Click on this link to join the 30-Day Coaching Challenge 

Don't let another minute go by… that's something that only us silly men would do!

 

Change it up now,

Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Time for you to get EXACTLY what you need…
"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 

... Follow the plan. Get the support. Be accountable. Embrace the sacrifices. Hit your Big Deadline. Pay the price and earn the prize.

Let's get started today!

7 hours left to take the Challenge!

There are only 7 hours left for you to get started in our 30-Day Slim & Sexy Challenge AND receive the Fast Action Bonus coaching call with Superwoman Missi Holt, CTT. Missi is going to be your guide through the next 30-days of your life, and she's planned EVERYTHING out that you need to finally get slim & sexy again.

Excuses will be banished, and much will be expected of you, but in 30-days from now, come graduation time, you'll be a SUPER NEW you.

There's never been a Challenge Event like this in the fitness industry, and that's why you weren't able to achieve EXACTLY what you wanted in the past. But today is different. Your time is now. And your superhero coach, Missi, is here for you.

  Click here to join the 30-day Slim & Sexy Challenge with Missi 

But hurry, not only do the doors close soon on this special event, but we're only giving the Fast Action Bonus coaching call to eager readers that join today.

If you wait until tomorrow to get started, then you'll miss out. Don't make that mistake. Get started today, accelerate your results, and transform your body, your mind, and your life.

You've come this far…don't stop…your time is NOW!

Here's to your amazing results in the next 30 days with Missi on your side.

  Get started now and enjoy the Fast Action Bonus with Missi 

To your SUPER success!

Sincerely,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Do this…
Learn from your mistakes. Mistakes are actually great things that happen to all of us…because with the knowledge you gain from them, you are able to achieve the big goals in your life.

Start now, start today, and get Missi's help to achieve your big goals and dreams.

  Click here to join the 30-day Slim & Sexy Challenge with Missi 

 

Caffeine vs Water

I was tempted to have a caffeinated soda today, but thanks to YOUR accountability, I held off.

I went with water. But not water from a plastic bottle. This time, it was from a box. While it doesn't taste better, and I miss the feeling of crushing up a plastic bottle with my hands, Haha, boxed water does seem offer a better vessel for holding nature's most precious liquid.

Maybe you've tried this company's product.

=> http://www.boxedwaterisbetter.com/

No workout today. Just a busy 12-hour session at the ETR HQ.

Here's a photo from yesterday's hike in beautiful Golden, Colorado.

Today's Kickbutt Mindset Tip:
Choose to "go without". Get rid of something materialistic and vacuous from your life today. Then list 2-3 of the simplest things in life that bring you joy. Get 1 of them back in your life today. Experience ALL of them over the upcoming weekend. It's easy. The good things in life are simple. Remember what matters.

Time to get going,

Craig Ballantyne, CTT

30-Day Challenge is Here!

35 years ago on the Tuesday after Labor Day, I started school. Dressed in my Superman t-shirt and carrying my Superman lunch pail (and probably adorned in Superman underwear), I boarded Bus #1 and rode off to Downie Central School.

Today, school returns for you in the form of our 30-Day Slim & Sexy Challenge, and instead of Superman underoos, you get Superwoman Missi Holt, CTT, to guide you through the most planned-out month of your life.

Excuses will be banished, and much will be expected of you, but in 30-days from now, come graduation time, you'll be a SUPER NEW you.

There's never been a Challenge Event like this in the fitness industry, and that's why you weren't able to achieve EXACTLY what you wanted in the past. But today is different. Your time is now. And your superhero coach, Missi, is here for you.

Click here to join the 30-day Slim & Sexy Challenge with Missi

But hurry, not only do the doors close soon on this special event, but we're only giving the Fast Action Bonus coaching call to eager readers that join today.

If you wait until tomorrow to get started, then you'll miss out. Don't make that mistake. Get started today, accelerate your results, and transform your body, your mind, and your life.

You've come this far…don't stop…your time is NOW!

Here's to your amazing results in the next 30 days with Missi on your side.

Get started now and enjoy the Fast Action Bonus with Missi

To your SUPER success!

Sincerely,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Do this…
Learn from your mistakes. Mistakes are actually great things that happen to all of us…because with the knowledge you gain from them, you are able to achieve the big goals in your life.

Start now, start today, and get Missi's help to achieve your big goals and dreams.

Click here to join the 30-day Slim & Sexy Challenge with Missi

Labor Day Squat and Travel

Wow, almost left my laptop in a luggage bin at the Nashville airport. Well, I did, but 15 minutes later realized it was gone. Hustled back. Bins were still stacked on top of each other where I left them. And the laptop was in the bottom bin. Never let TSA stack a bin on top of your laptop bin!

Ha!

Had smooth travels from Nashville to Denver. Quiet time on the plane led to writing some amazing coaching PEXT messages, three articles, and a lot more. We have a busy calendar at ETR and TT so I have to get ahead.

I even stayed at the Denver airport for an hour writing after we landed, but then again it was still 10:30am. Too early to check-in. That said, I got checked in to my room at noon, grabbed a couple of Mad Greens salads, and got back to writing.

It's going to be a great week!

Started today with an 8.5 hour sleep. I needed that after a few poor sleeps and late nights in Nashville. And then I had an excellent caffeine-free squat workout at TruFit in Denver. I'm keeping the CASS-Free streak going.

1A) Speed Squat
1B) Box Jump

2A) Squat - worked up to 300x5
2B) Box Jump

3A) Front Squat
3B) RDL

Now breakfast and then meeting up with Matt Smith and his kiddos for a nice drive and an easy hike.

This afternoon, it's back to work. Writing more articles. Gotta make hay when the sun is shining. That's how you get ahead.

Read my Labor-Day article here:

=> http://www.earlytorise.com/the-wrong-way-to-labor-day/

Today's Kickbutt Mindset Tip:
This is your one and only life! Here's what to do.Make the right decisions, right now, for it. Pursue the truly important. Stick to what matters, what you know in your heart is right, and live virtuously. Lead by example, and stick to your vision. You are the boss of your life! Never give up on what really matters to you. You will succeed. We believe in you and we know this approach will work. Let's go and keep going!

Get it on,

Craig Ballantyne, CTT

PS - A couple more Nashville photos for you...

At my two favorite places in Nashville...


1) The candy shop (notice the bottom level where the chocolates spell out the city name.



2) Merchants. With Bedros Keuilian. And food in my mouth...therefore no smile. Ha.

.

5 best foods to fight inflammation

Today's another big travel day for me. I'm heading from the Music City, Nashville, to the Mile High City, Denver.
We had a great time in Nashville, teaching over 45 personal trainers and nutritionists how to help more people. But now it's time for lots of meetings at our head office. One amazing person I'll be learning from is Missi Holt, CTT, and creator of the awesome free Yoga DVD we've been giving out here.
And because I'm traveling today, I've asked Missi to fill in with an excellent, even life-changing nutrition article for you today. If you add these foods, and subtract some of the processed, sugary junk we all love to snack on, your joints will feel better and the belly fat will practically fall right off. Over to Missi! - Craig
***
The 5 Best Foods to Fight Inflammation
By Missi Holt, CTT
 
Redness, swelling, heat, pain...they may not be fun but they are vital reactions to a healthy inflammatory response.

Ongoing stress, fatigue, pain, suffering and disease on the other hand, are not healthy. They signify chronic inflammation and symptoms of a distressed system.

Unfortunately, they seem to be prominent components of the average American lifestyle…I know, I was once struggling with all of those debilitating issues.

As a Fitness and Nutrition Therapist I knew that I had powerful tools to fight chronic inflammation. I began to explore the healing power of food, which led to the development of my creative and delicious anti-inflammatory recipes! I have a great one for you below. But first…

Here are 5 of the Best Foods to Fight Inflammation:

Cherries: (Along with any other red, purple or blue fruit) The presence of phytonutrients called anthocyanins, which have antioxidant and anti-inflammatory properties, can help relieve pain by neutralizing free radicals that contribute to inflammation and also by blocking the enzymes that cause tissue inflammation. Cherries are great for aiding recovery from oxidative stress associated with exercise.

Spices/Herbs: Adding fresh or dried herbs and spices to meals is a delicious and nutrient dense way to boost flavor without adding any calories. Loaded with antioxidants, minerals, and vitamins the powerhouse spices and herbs that fight inflammation include Ginger, Turmeric, Cinnamon, Rosemary, Sage, and Thyme. Studies show that even at normal doses the positive effects of herbs and spices can be seen in quieting the inflammatory response.

Kale: (Along with other dark leafy greens) Contain powerful antioxidants, flavonoids, carotenoids, and Vitamin C—all of which protect against cellular damage. These nutrient dense plants should be a staple in every diet. They are versatile, nutrient dense, hydrating, and low in calories—it's a win-win for fighting inflammation and staying lean.

Mushrooms: Shiitake mushrooms, in particular, are among the best sources for immune support, cardiovascular health, and fighting chronic inflammation. Shiitake mushrooms have an adaptogenic effect on the body—meaning they increase or decrease a system's function to achieve homeostasis (balance). For example, shiitake mushrooms will calm an overactive immune response or conversely, will boost an immune response if it is dampened. Polysaccharides in shiitake mushrooms have a wide array of immune-related effects, including aiding recovery from exercise stress, reducing exposure to inflammation-producing toxins, and can help lower total cholesterol levels.

Wild Caught Alaskan Salmon: Animal-based omega-3 fatty acids—found in wild Alaskan salmon, trout, and sardines—are more efficiently absorbed and utilized since they do not have to be converted into a usable form like plant based fatty acids. Omega-3 fatty acids effectively reduce inflammation and oxidative stress by suppressing the enzymes that cause inflammation.

Try adding in more anti-inflammatory foods into your daily diet. Here's one of my favorite recipes to help you get started:

Anti-Inflammatory Power Salad             makes: 1 serving

• 1-2 cups Kale, torn into bite-sized pieces
• 1 cup Shiitake Mushrooms, sliced (option to sauté with 1 tsp. coconut oil)
• ½ cup Red Cherries, pitted and halved  (or other dark berry)
• 1-2 T. Ginger Thyme Vinaigrette (dress to taste)
• 4-6 oz. Wild Alaskan Salmon, season with sea salt, black pepper and olive oil. Roast at 400° for 10-20 minutes depending on size and thickness of filet.

Assemble first 4 ingredients allowing kale, mushrooms, and cherries to "marinate" in dressing for 10-20 minutes. Top salad with Roasted Salmon.

Ginger Thyme Vinaigrette

• 1/3 cup organic extra virgin olive oil
• 3 tablespoons apple cider vinegar
• 1 1/2 tablespoons fresh minced ginger
• 1/2 teaspoon fresh minced thyme
• 1/4 teaspoon fresh minced garlic
• 1/2 teaspoon tamari (wheat-free soy sauce)

Place dressing ingredients in blender and purée for 1 minute.

Enjoy!

***
Thanks Missi!

Looking forward to learning even more of your fitness and nutrition secrets this week.

Tomorrow: Missi and I team up to give you an amazing 10-Minute Metabolism Boosting Circuit.

I'll send that over soon.

To an amazing week with Missi,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - From Missi...

Healing starts on the inside...Begin today to fuel your body with foods that promote healing, energy, and vitality! Make a powerful commitment to take care of your body and develop a habit of eating superfoods that support your health and happiness today!

Nashvegas

LOL. Saturday night in Nashvegas with Bedros Keuilian and Joan "Bunny Ears" Arca after our personal trainer seminar...and with Pukey McPukerson college kid photo bombing me. Great steak and pork tenderloin at Merchants restaurant. A Nashville institution. Off to Denver tomorrow.

CASS-Free Labor Day in Nashville

Low-key Labor Day weekend for ol' CB.

CASS-Free Friday but a great Mastermind Hangout dinner with Chef Gui Alinat, his wife, Bedros Keuilian, Mike Westerdal, Rick Kaselj, Andrew Raposo of FighterAbs.com, and dozens more.

CASS-Free Saturday, too, although the rest of Nashville sure seems to be dropping the A from that acronym. It's party central out on Broadway Street. Hot, sunny, and the bars are packed. Stag parties and stagette parties are taking over. Tons of college girls in cowboy boots and UofTennessee shirts. Makes a might fine outfit, ma'am. :)

One more beef brisket dinner tonight, no booze, no soda, and the hopefully a good night's sleep to make up for last night. Then an early flight to Denver tomorrow and a big day of hiking on Monday. Fresh mountain air, here we come. If I could only teleport to Denver instead of having to deal with TSA...

And then after Denver, I head to Tampa on Friday, and going to the 1st Bucs game of the season, and Winston's first ever game, on Sunday - with Joel.

Lucky Life...but a TON of work to do until then. Speaking of which, I have a program to write before dinner.

Talk soon,

CASS-Free CB

Exciting 30-Day Coaching News

This is the most exciting news ever in the history of Turbulence Training!

On Tuesday, September 8th, we're having a BIG event...something that's never been done before in the fitness industry.

We're going to give you everything you need to make a Quantum Leap in your physical transformation. You'll get 6 months of results in just 30 days.

To get you these amazing results, I've recruited a Miracle Worker. That's right, a Miracle Worker.

Her name is Missi Holt. Missi has secrets. Secrets that no other trainer – not even me! – knows about.

You see, Missi knows how to get inside of your head and FIX every diet mistake you've ever made, how to beat your cravings, and how to prevent overeating. I call it the Missi Touch. It's the golden key to fat loss.

Not only that, but Missi is a former ballet dancer and fitness competitor, and she's currently Denver's most in-demand body transformation guru. And over the years she's discovered unique and powerful exercises guaranteed to sculpt your body faster than ever.

Sound like a plan?

I'll give you all of the details about our new 30-Day Coaching with Missi Challenge next week.

You won't want to miss out on this big event, so watch for my email on Tuesday morning. We're even putting together a very special BONUS for fast action takers that are the first to apply to this exclusive program.

In the meantime, I'm going to give you three awesome articles from Missi to get started getting your fastest-ever results.

On Sunday you'll get a recipe featuring 5 of the most important foods you need to eat for weight loss and looking younger.

On Monday, Missi and I team up to bring you a 10-Minute, no-equipment, fat blasting workout.

And today, Missi has a timely article on how to get 'ageless abs' with her 3 secret moves.

***
How to Get Ageless Abs

By Missi Holt, CTT
Certified Turbulence Trainer

Tight, toned abs. A flat belly. A strong core.

There are so many ways to describe a svelte waistline but how do you actually get that trim, chiseled middle?

Abdominal exercises abound in all form and fashion. Many are efficient and effective, some are slightly beneficial, and others are downright dangerous.

But when it comes to an aging body it all becomes important: the tight, toned abs, the flat belly, and especially a strong core.

By engaging from the pelvic floor through the abdominal cavity and into the muscles of inspiration (in your ribcage) not one inch of your torso will be neglected. You will notice a new level of connectivity in your deep core muscles yielding a greater ability to move with confidence, strength, and fluidity in all your endeavors.

Here are 3 of the Best Moves for Ageless Abs:

First, follow these 4 steps to proper core engagement then perform the pose:

1. Tilt pelvis so that tailbone lengthens toward knees and low belly draws in.
2. Pull pelvic floor muscles in and up toward navel. 
3. Compress belly button to spine and spine to belly button.
4. Close ribcage in around spine on an exhale knitting the core together.   

Boat Pose:
Start seated with knees bent & feet on floor. With core properly engaged (see steps 1-4 above), begin to lean torso back feeling core tighten more deeply. Slowly lift the feet from the floor and straighten legs if able. Remain lifted and lengthened through the chest with shoulders drawn down the back. Hold for 5-10 breaths then slowly release.

Advance this pose: Alternating Boat to ½ Boat
Expert pose: Reclining Boat with Prayer Twist

Tiger Curl:
Start in Downward Facing Dog Pose. With core properly engaged (see steps 1-4 above) shift forward into high plank with shoulders over wrists. At the same time drive the right knee up to the chest. Coil belly and spine up for a deep contraction. Hold the pose for a full breath then press back to downward facing dog. Alternate legs for 5-10 repetitions.

Advance this pose: Tiger Curl with Oblique & Lateral Knee
Expert pose: Tiger Curl with Hold & Knee Swings

Side Plank:
Start on your side with forearm on mat, elbow under shoulder, feet stacked and flexed. With core properly engaged (see steps 1-4 above) lift into side plank finding length and alignment from heels to crown of head. Try to keep bottom side of body lifting away from the floor. Hold for 5-10 breaths, contracting core tighter with each exhale. Repeat for the other side.    
    
Advance this pose: Side Plank with Star 
Expert pose: Side Plank with ½ Pike

Aging is part of life. Yet, it doesn't have to be scary and miserable. With these 3 secret moves you now have exactly what you need to stay toned, slim, and functionally fit!

In Love & Gratitude,

Missi Holt

***
Thanks so much Missi!

Now that's just one tiny piece of one day's great advice from Missi.

Imagine a full 30-days of private coaching from her...that's how you'll make your fastest changes ever.

Stay tuned for more great Miracle Worker Missi Secrets on Sunday.

Sincerely,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Time to change!

Compare what you say you want against what you actually do. Do they match? If not, it's time to change and figure out what really matters. Once you do, line up your priority with the actions you need to achieve it, and then become the person you need to become in order to achieve the big goals and dreams that you want to achieve.

The new ETR Hour of Power

Woke up with some lingering tightness in rear deltoids and rotator cuff area, but really wanted to do a push-pull workout. I spent some extra time in warm-up and stretching and got good to go for a 5am hotel gym workout here in Nashville.

The hotel gym is ample in size, like the serving of brisket we had last night at Merchants, but much like the brisket did, it is lacking greatness.

Still, it had enough for me to do:

1A) Pause Pullups - 5 sets
1B) Pause Pushups - 5 sets of 20

2A) DB Incline Press
2B) Seated Row

3A) DB Chest Supported Row
3B) Extra mobility & stretching

I followed that with another great sunrise session meditation by the pool. The only downside is that it's a westerly view, and I prefer to meditate facing the rising sun. On the bright side, there's an older women (55?) that swims each morning at 6am, so I hear what sounds like a waterfall as I relax.

Usually I meditate before the workout, but I'm enjoying this switcheroo. It's a great way to wind down from the workout.

The diet calls for CASS-Free plans again today. Had a decent 7 hour sleep last night (still waking up on EST, but I've shifted time zones to CST - 1 hour back). A couple of friends had to cancel their trips to Nashville, including Jay Ferruggia, so the nights might be quieter and earlier than expected.

Bad for memories (that will not be made), but good for recovery. New research is showing that short sleepers catch more colds.
=> http://www.sciencedaily.com/releases/2015/08/150831163729.htm

That's another reason to explain why you catch a cold while traveling for work or holiday (in addition to eating poorly and being around strangers and their germy germs).

While meditating I had an idea. Now I know the purpose of meditation is to zone out, for lack of a better term, but what matters most to me is relaxing, and I don't get stressed out if I start thinking about something.

So I let my idea bounce around for a bit, and realized that we (at TT and ETR) have recommended enough vital habits that we've built what I call:

The New ETR Power Hour

Imagine how your life would change if you devoted the first 60 minutes of your day to this routine:

15-Minutes: Thinking about & taking action on your #1 priority in life
5-Minutes: Writing in your ETR Gratitude journal
5-Minutes: Meditation or prayer
10-Minutes: Yoga with ETR's Missi Holt, CTT
10-Minutes: Metabolic Miracle Training (HWR) with Craig -
For example => http://www.earlytorise.com/4-minute-sexy-abs-circuit/
5-Minutes: Power Shake (Daily Energy greens + BioTrust vanilla protein)

Yes, I know, it only adds up to 50 minutes. That's the POWER of this routine!

Add in 10 minutes for Nature's Call and brushing your teeth, and there's no better way to start your day.

Okay, there's one better way. :)

But after that, this is the BEST!

Today's Kickbutt Mindset Tip:
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.

Try the hour of power today,

Craig Ballantyne, CTT

Nashville Nap and Meditation

It was an extended travel day on Tuesday. It had been a while since my last significant delay, and yesterday, due to a mechanical issue, my flight was delayed three hours. I had a little nap on the plane and feel alright today, and I was well prepared with food and water for the airport. So I haven't fallen off track anywhere.

So far in September, so CASS-Free.

My S'Well water bottle is impressive. Keeps that water dang cold, even in a hot car, and helped me avoid bottled water at the airport.

There will be plenty of temptations this week, and not a lot of sleep, but as I 'sang' yesterday, I am going to...

Hold out on caffeine just as long as I can,
Beverage changes coming along real good,
Makin' us better women and men

(Apologies to John Cougar!)

No workout today, my upper back is still sore from Sunday deadlifts. Tomorrow I'll hit pause pushups and pullups at the hotel, or I'll find a 24-Hour gym and add the bench press.

I did have a great 25-minute meditation session on the outdoor hotel pool deck, though. Wish I had brought my trunks. Swimming is a nice recovery day workout.

Finally, FB video is pretty cool. Our team figured out how to use it. Here's an Intermediate follow-along workout from Missi Holt, CTT:
=> https://www.facebook.com/TurbulenceTrainingFanpage/videos/10153633880384679/

Today's Kick-Butt BOLD Action Plan:
Take bold action today. If you believe in something, if you have a vision, if you have a goal, then be proud of it. Live and lead by example.

Have courage. Stand out. Encourage and motivate others through your actions and attract positive people and powerful support into your world. …

"You are capable of greatness. All you need to do is believe in yourself. The first step on the journey to success is having a little bit of faith. So don't ever let anyone ever tell you that you can't do something, never lose faith in your abilities, and be willing to take risks. You'll get to where you were meant to go. Just believe." – Bobby Maximus

Believe,

Craig Ballantyne, CTT

24th TT Transformation Contest Opens Today!

Hey, just a quick reminder.

Our latest Transformation Contest starts today, and it's FREE for you to enter. Not only that, but you can win $1000 cash just for losing weight and transforming your body.

It's (pretty much) this simple.

• Take a before photo.
• Use my advice to lose fat and change your body for 12 weeks.
• Take an after photo.

Read all of the details on how you can win $1000 in our FREE contest here

I can't wait to hear all about your success story. And don't forget, we have 5 categories for MORE winning!

• Women Under 40
• Men Under 40
• Women Over 40
• Men Over 40
• "Pro" => For anyone that has won the contest before.

And if you have any questions about the contest, my workouts, or if Bally the Dog prefers treats over belly rubs, just drop me a line on our Turbulence Training Facebook page here.

I'll try to get him to respond. :)

Time for you to transform and win,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Here's how you transform:
Keep a food journal. Eat more protein, fiber, fruits, vegetables, and raw nuts. Drink more water and Green Tea. A little coffee is fine. If you must have alcohol, stick to one drink two or three times per week.

Do my short burst workouts 3-4 times per week. On recovery days, stay active with fun, light activities for 30-60 minutes (such as dancing, playing with your kids, yoga, or walking the dog). Sleep 7 to 8 hours each night, going to bed and getting up at the same time every day.

Plan your diet and your days. Hang around positive people for social support. Be accountable. Give yourself an incentive for success. Set a hard deadline…and hit it.

Use that plan to win my contest here

You can do it. I believe in you. Your time is NOW.

24th TT Transformation Kickoff For Craig and the ZCZ Challenge

It's official. The game is on. Mini-challenges accepted.

Day 1 is here.

Zero Coke Zeros. => ZCZ Challenge

No plastic water bottles.

Pause-Pullup Program kicked off. Current max is 10.

And this week's 10pm "party time" finish line for Thursday and Friday.

It's easy to stay up, I just don't like it cutting in to my 4am wakeups. But those will be sacrificed for a couple of days. Fortunately the sun doesn't rise until almost 7am in Nashville at this time of year.

Turns out that the 24th TT Contest is becoming quite the ZCZ (Zero Coke Zero) Transformation Contest.

Contest rules => www.transformationcontest.com/rules.shtml

It's easy in theory, but tough if you don't have a plan and alternatives.

Of course, there is the obvious:

1) Sparkling water
2) Green Tea and other teas (my go-to is caffeine-free Peppermint Tea)
3) Water (I need mine really cold, at least 2 ice cubes at all time, and preferably in a cold glass)

But I've also discovered a few other alternatives:

a) Zevia calorie-free soda sweetened with Stevia (but it's a bit of a cop-out if you want to get away from the soda habit)
b) Greens drinks
c) Water with 1 gram of vitamin C powder (it's effervescent and has the tingle associated with carbonation)
d) Green drink with 1 gram of vitamin C
e) And here's what I drink at 4am every day when I get up (I call this my AMD - AM drink):
Green drink + 1 gram Vitamin C + 5g glutamine

I credit the AMD with fighting off colds even when I travel constantly with just 5-6 hours of sleep (like I did in Europe and will in Nashville this week).

Oh, and on a hot afternoon, I'll have a cider. It's a great replacement for beer (no wheat) and sodas. Of course, YES, it has calories and alcohol, but it's a reward drink. Better that than CZ.

Alright, get over to the contest site, read the rules, take your before photo, and get started.

Contest rules => www.transformationcontest.com/rules.shtml

Now,

Craig Ballantyne, CTT

PS - "Life is not a dress rehearsal." - ‪#‎truth …

If you want something get up and get after it now. We're not getting any younger.

Sun-Dead Morning

Wow. I pushed pretty hard in Sunday morning's deadlift workout and was wiped out all afternoon.

1A) Hang Clean
1B) Mobility

2) Deadlift

3) Deadlift Challenge - 135x40 reps (double overhand grip, no straps)

4A) Military Press
4B) Pause Pull-ups

Saturday afternoon was a little easier.

Ye old cemetery that ol' Bally the Dog and I walk through almost every morning. There's something very calming about this stretch, walking under the archway of the Maple trees.

Today's Kickbutt Mindset Tip:
"You are capable of greatness. All you need to do is believe in yourself. The first step on the journey to success is having a little bit of faith. So don't ever let anyone ever tell you that you can't do something, never lose faith in your abilities, and be willing to take risks. You'll get to where you were meant to go. Just believe." – Bobby Maximus

Believe and do it,

Craig Ballantyne, CTT

PS - But...

Admit to – and learn from – your mistakes. Mistakes are actually great things that happen to all of us…because with the knowledge you gain from them, you are able to achieve the best things in your life. Without the lows in life, the highs would never really seem that high.

Personal Bests from Pauses and Rests

LOL. Poetry!

Do I ever take a week off from everything?

A Facebook Fan asked that today.

The answer is no. Not everything.

But I think I had 7 days without weights in Europe, and 17 days without heavy weights.

And boy, oh boy, am I feeling extra muscle soreness this week because of it. But I've also set a few interesting personal bests.

Time away from regular training helps, but I'd never spend just 7 days lying on the couch. Even on off weeks I go for long walks, swim, or do some bodyweight circuits, or even mess around in hotel gyms with new machines, light dumbbells with high reps, or cable workouts.

There's no benefit to being a slug, and you lose significant muscle mass and strength within 7-14 days of immobilization. And for some, you lose something even more important => Momentum, discipline, & consistency.

Bottom line: Always be active. But take breaks from repetitive training.

Know your limits. Know when to push them. Know when to break them. Know when to respect them. And when to step it up & set them higher.

Today's workout was another Garage Gym Doozy. There were some caffeine powered personal bests in today's workout. Three cheers for Zevia.

Warm-Up
- WYLIT
- Band Pull
- Pause Pushup
- TRX row

1A) DB Flat Chest Press - 70x14 for a new personal best
1B) Band Pull

2) Max Pushups - 53 ...

3A) DB Flat Chest Press - 3x8
3B) TRX Rows - 3x15-20 ... with a personal best of 20 reps.

4A) DB Incline Press - 3x12
4B) TRX Rows - 3x10-12 ... I wanted to see how I'll feel tomorrow after 6 sets of TRX rows.

NOTE: The 53 pushups was AFTER fatiguing myself with 1A...yet it's still a couple of reps higher than what I did in July. I owe the improvement to the Pause Pushups I've been hitting. This has been a big lesson for me this year...I'm curious to see if I can make similar improvements in pull-ups using this pause method.

Remember, the pause method is a 1-second pause at the top and 1-second pause at the bottom of the move. Interesting times. Would like to hear if anyone else does experiments with this on pushups, pullups or other moves.

Holler back if you do.

Today's Kickbutt Mindset Tip:
The Law of ACTION Attraction: When you do the work, when you do great things, when you add value, people will notice & will want to help you out.

Develop clarity of purpose. Know what counts. Focus your energy & effort here. This is your one and only chance…so live a life that matters.

Play up a level. Expect more of yourself. Get out of your comfort zone. Add Value. Encourage others. Make an impact.

Surround yourself with positive people. Get rid of the toxic ones in your life. You become whom you associate with.

Indeed,

Craig Ballantyne, CTT

PS - Gentlemen?

"A gentleman is one who puts more into the world than he takes out." George Bernard Shaw

=> http://www.earlytorise.com/what-makes-a-true-gentleman/

Truth About Weight Loss

It makes me so sad to hear from men and women around the world that are still doing hours and hours of cardio exercise for weight loss.

"I'm not losing inches," they cry. "And my knees, back, and hips hurt from doing the same BORING thing over and over again."

I feel your pain. I once ran too much. It left me skinny fat. It was only when I gave that up – in 1996 – and permanently switched to short burst workouts that I was able to get the body of my dreams.

Here's the TRUTH about exercise.

Less is more. Let me prove it to you.

Click here for the shortest exercises for FAST fat burning results

Give me 10 minutes in the morning and I'll give YOU a new body and all-day energy without the negative side effects of too much cardio exercise.

Change your ways today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – More TRUTH about weight loss…

Keep a food journal. Eat more protein, fiber, fruits, vegetables, and raw nuts. Drink more water and Green Tea. A little coffee is fine. If you must have alcohol, stick to one drink two or three times per week.

Do short burst workouts 3-4 times per week.

Use these exact exercises ONLY <= takes less than 10-minutes per day

On recovery days, stay active with fun, light activities for 30-60 minutes (such as dancing, playing with your kids, yoga, or walking the dog). Sleep 7 to 8 hours each night, going to bed and getting up at the same time every day.

Plan your diet and your days. Hang around positive people for social support. Be accountable. Give yourself an incentive for success. Set a hard deadline…and hit it. You can do it. I believe in you. Your time is NOW

True story of Bally the Dog

Oh dear, another Bally the Dog misadventure. There we were on our regular afternoon dog walk through the city cemetery, underneath the mature Canadian maple trees, all lush and green from a mid-summer's rainstorm.

And then he had to go and spoil the mood…by pooping. Frantically I searched my pockets. Where were those bags? They must have fallen out on our walk…uh oh.

But then, as luck would have it, an old high school friend, Mike S., walked by with his ruby red Hungarian Vizsla (almost as handsome as my chocolate lab!).

"Hey Craig, don't worry, I've got some extra bags" he said, seeing the panic on my face.

"Thanks Mike, you're a life saver. I owe you one."

"Actually, I owe YOU," Mike said. "Ever since I stopped jogging and started doing the workout videos you sent me, I've gotten better results and I even got rid of my plantar fasciitis. So thanks, buddy. By the way, it's great 'seeing you' everyday in the videos, too. It's just like old times!"

"Great to hear, Mike, glad I could help."

And that made my day. I love hearing success stories like Mike's.

Now you can 'be like Mike' too. Just imagine the results YOU can get when you start using my workouts.

You'll boost your metabolism, lose weight, have more energy, improve your fitness, get stronger, and eliminate nagging injuries – all in less than 10 minutes in the morning.

Click here for my NEW Metabolic Miracle 10-Minute Morning Exercises

And YES, you can do these any time of the day, but it's more convenient when you kickstart your metabolism in the morning so that you can burn fat all day long – even when you're stuck in traffic or sitting at your desk.

Let's fix your metabolism today with these new fat-burning videos. Take action today and we can kickstart your metabolism together first thing in the morning.

See you soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – The TRUTH…

"To get something you've never had, you must do something you've never done"

"I am using your daily workouts and I'm down 3.5 pounds after three days of the program. Thank you for your motivational posts. I look forward to them and frequently share them." – Donna Marsh