Saturday morning chest pressing in the city

Travel time is over, for a few days.

I celebrated Canadia on Air Canada.

Fitting, I suppose.

I landed around 4pm in Toronto, and made my way downtown to my favorite hotel, The Shangri-La.

The Toronto Blue Jays were just wrapping up the 9th inning of their game against the Cleveland Indians.

After checking in, I answered some emails, had dinner, walked around the city, and came back to finish my Big Thinking exercise for the day.

Meanwhile, the Blue Jays were still playing.

They went a full 19 innings, over 2 full games, against the Indians...and the Jays lost.

My friend, famous fitness researcher and epic tweeter, Dr. Stuart Phillips, live-tweeted the game here.

=> https://twitter.com/mackinprof

Stuart Phillips, PhD ‏@mackinprof 16h16 hours ago

Bottom of 14th... Jays threaten #Canadaday

 

He's worth following if you like the science of training and nutrition and Canadiana.

Anyways, I crashed early... (I think the game was over by then, but perhaps not!)

Got a full 8 hours sleep for the first time in a few days, and then I wrote some articles and hit the gym at the hotel.

1a) DB Chest Press - worked up to a new 2016 PB of 70x16 reps

1b) Face Pull

2) Running Intervals

Felt good to do a few rounds of 9 miles per hour at a 4% incline. Did 1 minute intervals with 1 minute rest.

Tomorrow is my final deadlift day before my annual trip to Europe.

On Wednesday evening I'm off to London, Scotland (several cities & Loch Ness), Dublin, Zurich, Lucerne, and Vilnius. It's in Lithuania that I'll finish my epic summer journey with the 7th annual BlackSmithCamp.com. Again, we have over 50 ambitious attendees from dozens of countries joining us for a life-changing weekend.

Plus, they'll get a few fun bootcamp workouts with ol' CB.

Today's Kickbutt Mindset Tip:

We’ve just passed the halfway mark of the year.

 

So let’s use today as our 2^nd New Year’s Day.

 

It’s another chance for you to begin again.

 

You can choose to make big changes in your life starting right now.

 

No matter what happened yesterday, or on the weekend, you can get back on track to your big goals and dreams today!

 

And every step forward takes you farther away from the mistakes of yesterday.

 

So don’t waste energy on regrets…

 

…instead learn the lessons, move on, and get better today and tomorrow.

 

Get back on track for the rest of 2016 this week,

 

Craig Ballantyne, CTT

 

PS – If you’re struggling or hurting, remember this…

 

It’s always darkest before the dawn.

 

Everyone goes through dark days and dips, but not quitting is what separates success from failure.

 

There will be days when you struggle. That’s okay. Just never give up on what is important to you…

 

…Because whatever is in your way, you’re stronger than it, you’re tougher than it, and you’re going to beat it.

 

But you must truly believe in yourself.

 

You must end the “I’ll give this a try” mindset, and switch to an, “I’m going to succeed” belief.

 

When you have that in place, all things are possible through faith in yourself.

Stay strong and get stronger,

Craig Ballantyne, CTT

 

PPS – And when you feel stressed…

 

…when work deadlines collide with family fights, traffic troubles, or chaotic kiddos...

 

… just remember one of my favorite quotes…

 

“Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong – or as good as they seem when they are going well. Lighten up. You’ll live longer.” – Kekich Credo #55

 

Florida Swamp Workout

After two days off and some travel, I've settled into hot and humid South Florida for a few days. Last night I visited my mentor, Mark Ford, at his secret hideout.

And yes, we planned the shirts.

We'll be delivering a special wealth building presentation tomorrow night for you from the hideout.

Mark kept me out late last night, showing me around his 'swamp house', where he'll soon have the world's largest private palm tree botanical gardens. Yep, that's a thing. He has 50 acres with over 300 species of palm trees. (There are 3,000 species in the world!)

This morning I did a short workout in the hotel gym:

1) DB Split Squat - 5x10

2a) DB RDL - 3x20

2b) Cable Abs - 3x20

Then I walked to the grocery store. It was hot and sunny at 8am, so it was sweaty and sticky, too.

Speaking of Florida, here's big news.

Personal trainers & CTT's => Save the Date

Daniel Woodrum and I are speaking at a NEW fitness training event on October 21-22, 2016, in Orlando, Florida.

Finally there is something on the EAST Coast for trainers, and not out in fitness la-la-land.

Bedros is speaking on the 21st, I'll be speaking both days, and I'll send you more details as I get them.

Hope to see you there.

After all, going one year - or more - without seeing so many CTT's in one place is too long.

We needed this event.

And hopefully this brings some of our European CTT's out of the woodwork.

Talk soon,

Craig Ballantyne, CTT

Take Care of Yourself and Others

Travel day today, no training. Plenty of weird things on the journey, though.

1) TSA patted down my hair. Yes, my hair.

2) Shirtless guy was bathing at a sink in the Denver airport restroom.

3) 90 minute delay. Haven't had a delay in a couple of months.

Sat beside a nice old lady on the plane.

However, I felt really sorry for her.

She couldn't get up and out of the seat on her own.

She was very overweight and weak.

I don't want anyone to be like that at her age.

But it wasn't her fault.

When she was growing up...

She wasn't told how to exercise.

She wasn't told how to eat.

And so the years took a toll on her body.

It's a shame.

Really and truly simply not fair.

That's what I'm here to change.

Giving people the training programs they need.

The diet tips that work.

And the lifestyle changes that last.

I'm thankful you're a part of my mission and committed to helping me help millions of people.

Take care of someone today,

Craig Ballantyne, CTT

Sunday Shoulders and Sun Day Breakthrough

Saturday night finally provided a full night's sleep after a busy week of Masterminding and traveling between Toronto, LA, Phoenix, and Denver.

That allowed me to have a good Sunday morning shoulder session at the gym.

Workout went like this...

1a) Military Press

1b) Pull-up with Knee-Up

2a) Good Morning

2b) Chest-Supported Row

3a) Rocking Plank

3b) Barbell Curls

Good times. Perhaps I'll be able to win my next pose down with Bill Phillips.

Yeah, right.

Bucket list complete. Posedown with Bill Phillips. Done.

__________________
Craig Ballantyne, CTT

Big Idea Tip of the Day:

Exercise + Caffeine + a walk outside = BIG idea thinking & "A-ha!" moments. Get away from your desk for the big breakthroughs you need.

After my workout I went for a walk in downtown Denver and a very valuable idea came to mind.

I now have a killer speech idea for four events this fall. First, at the Orland Fitness East convention (Oct 21st weekend). Second, at the GKIC Info Summit (November 3rd, San Antonio). Third, our annual Info Summit (Nov. 11th, Orange County). And fourth, my next 25K group meeting with Joe Polish and the Genius Network. I'm sure I'll bring a new and improved version of it to Fitness Business Summit in March of 2017, too. That one is in San Diego on March 24-26th. Good times will be had by all. And yes, I mean everyone. Mandatory good times. LOL.

Alright, let's pump you up...

Today's Kickbutt Mindset Tip:

Sometimes hope is everything. So give it to others when needed. And keep some of it for yourself when you're going through tough times.

And from my virtual mentor, Mr. Maximus:

"What goes around comes back around. Always be aware of how you treat other people.

"The things you do to other people are the things that will be done to you eventually. Don't engage in any kind of behavior that you wouldn't want other people engaging in. Don't say unkind things that you wouldn't want said about you. Don't do to a person something that you wouldn't want done to you.

"Treat people with respect, kindness, and love. Hold yourself to a high standard. Most importantly when you engage in any action whether it be personal, romantic, or professional, ask yourself "how would it feel if I was on the other end of this?".

"If it wouldn't feel good then don't do it because if you do you'll have nothing to complain about when it's done right back to you." - Bobby Maximus

Push to the maximus with love and value,

Craig Ballantyne, CTT

PS - And don't miss out on Thursday's very valuable free presentation...

...live from Delray Beach, Florida.

Join us here => http://research.palmbeachgroup.com/X750S660

Good Fats vs Bad Fats with referee Chef Gui

Do you remember back to the low-fat days of the 1990’s?

When everything with even a gram of fat was off-limits…

…and when every big food corporation started packing their products with sugar…

It made it so hard for you to lose weight… and you were never full.

That’s because GOOD fats actually help you lose weight and feel satisfied.

While bad fats and sugar leave you addicted and craving more and more.

Today, our friend Chef Gui Alinat has put together a special free video and report.

You’ll see exactly which fats to eat, and what bad fats to avoid.

Discover the truth about margarine, olive oil, and more here.

***
Good fats vs. Bad fats (Avoid!)
By Chef Gui Alinat

I've been a chef for 16 years, and good fat vs. bad fats is still among the most misunderstood and confusing concepts among my clients, students, and readers.

Can I cook with olive oil?

Is coconut oil good for me?

Which olive oil should I choose?

What about butter?

What should I have in my kitchen, and more importantly, what shouldn’t I have?

I get asked these types of questions about good fats and bad fats almost every single day.

It’s difficult. So many “diet gurus” talk about all kinds of irrelevant, untrue, and sometimes dangerous information.

For instance, did you know that margarine is actually toxic? “I can’t believe it’s not butter?”…I can! (Avoid!)

Did you know that “pure” or “light” olive oil is the lowest grade of all olive oils? In my video, I make you promise to never, ever buy these! (Avoid!)

Likewise, not many of you know that “first cold pressed” is almost irrelevant, and that “extra-virgin olive oil” is the only one you should buy. (Good!)

So I decided to set the record straight. Here is a great video I put together so that everyone knows everything there is to know about good fats and bad fats. Use my years of experience to your advantage.

It will help you create a fat-burning kitchen, just like mine. Speaking of fat-burning kitchens… if you haven’t downloaded my Fat-Burning Kitchen Checklist, Click Here to get it now.

To Your Success,

Chef Gui

***
Thanks Chef!

Use his secrets to stay full, get healthy, and lose weight this week.

Your friend and coach,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – But wait, there’s one more person that wants to help you!

It’s my friend Missi Holt, CTT, and she has a delicious Sunday steak recipe for you.

Try her healthy steak salad recipe for your cookout today

Missi is the best at combining healthy (and delicious) eating with simple weight loss exercises to get you slim fast.

Check out the amazing results from one of her coaching clients:

“I’m 63 years old and I started this program in March. It was rough for me to get into the swing of it, but I am happy to report that I have now lost 22lbs.” – Vicki R.

More details about Missi’s secrets coming soon…

PPS – Make sure to follow Missi’s gratitude calendar…

…to ease your stress and love life.

Check it out here.

 

Bill Phillips Motivated Me to Train Harder

Got home late last night into Denver, at around 10:30pm. Didn't sleep well, so I had an early start to the day at the ETR office catching up. Went to the gym around 10:30 and did this.

1A) Power Clean
1B) Mobility

2A) Deadlift
2B) Dips

Had some Paleo Protein bars from www.JulianBakery.com

They aren't as good as Quest bars, but not surprisingly, have fewer junk ingredients (like corn) in them.

Today's Kickbutt Mindset Tip:
There are days I feel like a badly beaten punch drunk fighter in the 10th round but I have never lost the certainty that I will win the fight.

Giving in to your ego and natural tendencies toward defiance and procrastination do not serve you. Be open to constructive criticism.

Never forget...

“You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year.” – Dave Kekich

Inspired from hanging around the legend, Bill Phillips. His commitment to helping others is a powerful motivator

Get motivated and inspired,

Craig Ballantyne, CTT

Holiday Travel Workout

How much do you love this time of year?

The kids are out of school.

Holidays are coming soon.

But that means travel.

I know the feeling.

On Tuesday I flew from Ontario, Canada to … Ontario, California. Whoa!

Then on Wednesday I flew to Phoenix for another meeting.

Tomorrow I fly back to Denver.

On Tuesday I fly to Florida.

Boy, will my arms be tired. Haha… groaner!

Fortunately, while I was out at the airport, my training partner, Missi Holt, was back in her “lab” creating the PERFECT travel workout.

You don’t need a fancy gym.

You do NOT need equipment.

It isn’t cardio.

And it’s FUN.

Give this a try on your next trip.

It’s PERFECT for vacations, work travel, and days when you just want to exercise in the comfort of your pajamas at home. ☺

Perform 2-3 rounds of the circuit using the following interval guides:

Beginner – perform 30 seconds of work to 30 seconds of rest (30:30)

Intermediate – perform 40 seconds of work to 20 seconds of rest (40:20)

Advanced – perform 50 seconds of work to 10 seconds of rest (50:10)

Modifications in parenthesis; Total Time 1 x through: 12 minutes

Travel Workout Sequence:

1. Prisoner Squat

2. Lateral Stepping Pushup (kneeling OR hands on a stable coffee table or dresser)

3. Single-leg Hip Lift

4. Rolling Pin Planks

5. Split Squats (Reverse lunges)

6. Bridge to Pike Pull-through (on a chair or coffee table)

7. Single-leg Romanian Dead Lift  (Use target set on the floor to appropriate height)

8. 90% Military Pushup  (Kneeling)

9. Lateral Squats (Sumo Squats)

Just because you’re on the road and your hotel offers little in the way of fitness equipment doesn’t mean you can’t get a great workout right in your own hotel room.
Take time to enjoy your workout and the strength of your body… then go enjoy the day!

Wait… not sure how to do some of these exercises?

Follow-along with Missi in this free video

She’ll rock your world!

Enjoy.

Alright, off to a meeting… and then my 2nd home, The Airport!

Have a great Friday,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – To live a better life…

“To improve you must surround yourselves with those who make you a better person. You must surround yourself with those who hold themselves to a high standard and hold you to that same standard. You must surround yourself with those who love you and care about even more than you may care about yourself. When you surround yourself with great people the path to your own greatness becomes immediately clear.” – Bobby Maximus

Ontario California Workout and Coaching

Yesterday was a big travel day from Toronto to LA and then over to Ontario, California. So yes, I went from Ontario, Canada, to Ontario, California.

Thanks to the time zone change I was early to bed last night and slept great.

Did a short meathead workout this morning, and now it's off to meet with Bedros for some personal coaching on growing the TT world.

Tonight we both head out to Phoenix. We have a $25K Mastermind Meeting with Joe Polish and his Genius Network on Thursday and Friday. Plus, Bedros and I have the obligatory big steak dinner on Thursday evening. We'll be going out with Mike Parella from www.ILoveKickboxing.com.

I first met Mike at Fitness Business Summit, and Bedros has just released the dates for 2017. Keep these blocked off. If you're a trainer, you absolutely need to be there. Bedros is somehow managing to make this one even 10X better than last year's legendary event.

=> March 24-26, 2017, in San Diego (new host city next year!)

Today's workout:
1A) Chin-up with Knee-Up
1B) DB Chest Press

2A) Face Pull
2B) Triceps Extensions

Next two days are off and then it's back to deadlifting on Saturday morning in Denver. I have a lot of travel next week, too, so it will be a challenge to get under the bar for a squat workout... but hopefully it'll happen on Wednesday AM in Delray Beach, Florida.

Until then, check out these well timed travel training tips from Missi Holt:

http://www.earlytorise.com/exercises-travel-no-equipment-workout-9ss/

 

 

http://www.earlytorise.com/healthy-travel-tips-9ss/

Today's Kickbutt Mindset Tip:
Are you #winning?

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.

Always play up a level,

Craig Ballantyne, CTT

Mix n Match Sunday Morning Workout Crushed Me

LOL. Sometimes you have to learn the hard way.

I decided to add my 5x5 bench press workout to my regular squat workout. It wasn't a 'big mistake', and there were no injuries, but dang, I was whooped with this one.

However, it was worth it because it means I didn't have to go to the gym this morning, and I could do everything in the garage. It's another busy week with three flights in 4 days, 3 coaching days, 3 cities, and every minute matters.

So Sunday morning's workout at the YMCA went like this:

1a) Squat
1b) Box Jump

2a) RDL
2b) Bench Press - 5x5 at 185

And Monday's garage gym workout went like this:

1a) DB Goblet Squat (light, high reps, to help reduce Sunday's soreness!)
1b) DB Incline Press
1c) DB CSR

2a) Ab wheel
2b) DB RDR

Good times.

Hope everyone had a great Father's Day.

And Mikey Whitfield, I hope you and kids were taking notes on this!

=> http://cooking.nytimes.com/guides/24-how-to-make-pancakes

And everyone else, I hope you watched this for Father's Day...

=> http://www.earlytorise.com/cook-steak-best-recipe-ever-ftbrn/

Today's Kickbutt Kickstart Quote for the Day:

“Talk minus action equals zero. You can say whatever you want, post whatever you want on social media, but unless you're actually living what you preach it means nothing. It's easy to say the right thing but doing the right thing is another story. If you're not willing to back up the words then best to say nothing at all. Always let your actions speak louder than your words.” – Robert MacDonald, Gym Jones

Take action now,

Craig Ballantyne, CTT

PS - Happy belated Father's Day...

...hope it was a great one!

Best Steak Ever for Father's Day

Don’t cook another steak until you’ve watched this video.

Best. Steak. Ever. (#1 super protein)

It’s your #1 super protein to fight belly fat on Father’s Day.

Stick to real food like this and stay away from the chips, cake, & cookies.

Taking care of you on the big day,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – If you want more…

…recipes and tips like this, get Chef Gui’s:

Fat burning checklist here

Father's Day Message that Every Minute Matters

Sorry about today's message ...

...but we're taking a small break from fat burning workouts.

I wanted to share with you this lil' poem I wrote for my dad.

He passed away in 2008, but I think about him every day.

Sure miss him!

Hope this message reminds you to keep what matters in your heart and mind today.

Happy Father's Day to all the TT dads!

***

The Chair
_{by Craig Ballantyne}

The chair is where my father sat,
On sunny summer days,
Beer in hand, shirt undone,
The paper had his gaze.

The grass was never greener,
Than in my memory,
The shade was always coolest,
On the days he sat with me.

The Willow tree kept him in comfort,
It wept in gentle breeze,
We’d sit there without speaking,
Happy in each other’s company.

The tree has grown in time,
And the years had taken toll,
The chair has been replaced,
My father had grown old.



He no longer gets to sit there,
He lies at rest instead,
But place a chair under that tree,
And it’s like he’s there again.

A chair, a tree, a father,
You have these in your life too,
Though they may not be the same things,
They matter much to you.

When it comes time to count your blessings,
Remember this in life’s race,
The things that really matter,
Exist in plain view of your face.

***

Would love to hear your favorite memory about your dad here

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Make it an amazing day.

And remember that every minute matters.

Always!

Total Body Training in the Fancy Hotel

One of the upsides of spending days and days and days on the road is that you accumulate a lot of hotel points. I've built up enough to get a free night at a fancy hotel, The Shangri-La, in Toronto. It's Four Seasons quality but for 2/3 the price (regularly). And today it's 100% off!

So today's workout was done in the hotel gym, which is actually quite nice, and big. That's because it's a hotel-condo, and I've found that hotels with residences almost always have great gyms (although that is not the case with the Mandarin Oriental in Atlanta... boo).

Today's total body training went like this...

1a) Military Press and/or DB Press (sometimes I had to sub in dumbbells due to weight restriction on barbells)

1b) Chin-up with Knee-Up

2a) Goblet Squat

2b) Shrug

Good times. Now lots of meetings in the big city. Had a great meet-up with J-Roc, CTT, yesterday too. We had the biggest pots of tea ever. There must have been two Starbuck's ventis in each. No wonder I was waking up in the middle of the night...interrupting my really weird but cool dream about fighting evil alongside a robotic Batman. Seriously.

On Sunday, it's back under the bar at the Stratford YMCA for squats.

Until then, don't miss this incredible steak recipe and video from Chef Gui!

=> http://www.earlytorise.com/cook-steak-best-recipe-ever-ftbrn/

Don't you wish he was stopping by for Father's day?

Today's Kickbutt Mindset Tip:

You can - and will - develop more control and discipline. But you can’t expect it to come all at once. That’s okay. We are all imperfect…but we are also capable of making BIG changes. It takes time to establish new and improved habits, but we can do it. So NEVER, ever quit on what is important to you.

Push on to your vision,

Craig Ballantyne, CTT

Pukey Dog and Deadlifting Wednesdays at the Y

Ol' Bally the Dog got me out of bed this morning with some yakkity-yakking.

 

Yep, around 4am I heard a big puke of a sick dog.

At least he did it on the tile floor.

Wish my old man was still around. He always called my dog, "The Puker".

Rightfully so, today.

Good times.

On the bright side, the early start helped me finish off a major project before breakfast!

And that meant I could get to the gym early for a deadlifting session and still have time to run errands after before my work phone calls began.

Today's session was solid, and the deadlifts were done in stocking feet because I wore running shoes to the gym (and you don't want to deadlift in overly cushioned running shoes... it takes away from the force you can develop).

1a) Hang Clean
1b) Mobility

2a) Deadlift
2b) Dips

3) Leg Curls

Great times.

Watch your TT email for a really cool 25-calorie-per-minute circuit.

Until then, enjoy...

Peanut butter punisher time => https://www.youtube.com/watch?v=v8NBtnKa-nQ&feature=youtu.be

Today's Kickbutt Mindset Tip:
Put an end to procrastination. Identify an easy task that will move you ahead on what you dread – something brain-dead simple, like sending an email, downloading a form, reading a document, or making a list of supplies needed. Do it right now. Use the momentum of getting it done to move to the next tougher task on the project. Keep the ball rolling.

And ...

To get more done in the morning and avoid that feeling of letting the day slip away from you, you must establish a consistent bedtime and wake-up time that you follow 7 days a week. You must also set rules for your life and workday. Use these templates to design your day and own your life
=> http://www.earlytorise.com/7-rules-everyone-follow/

Push on,

Craig Ballantyne, CTT

PS - Boost your burn with this...

World-famous nutrition expert Shawn Wells just wrote a brand new free report showing you the top 8 foods to skyrocket your metabolism, and he's giving it away for free for the rest of the day today.  Get yours in just a few seconds here:

  The Top 8 foods that SKYROCKET your metabolism (eat these daily)

Sunday Squat Substitution

Finally, ol' CB has come back ... to the garage gym! (Say it like The Rock.)

It's been over 7 weeks since I've been home, and frankly, that's too long. Never doing that again!

Saturday's trip home from Cleveland was fine, although I thought my flight was cancelled at one point. That was just about Bad News Bears. Fortunately it was all a big misunderstanding, like an episode of Three's Company.

After getting home - and to bed - later than usual, and then sleeping later than usual, I had a good walk and some laughs with ol' Bally the Dog (he remembered me!), followed with breakfast, some writing and then a lower body workout:

1a) KB Swing

1b) KB Goblet Squat

2a) DB Split Squat

2b) Ab Wheel Rollout

2c) DB RDL

It was supposed to be a regular barbell squat workout at the gym, but honestly, I didn't feel like leaving the farm. The weather is amazing and I just wanted to sit here and enjoy it. However, Monday will be a different story, because my program calls for a bench press workout...

Today's Kickbutt Mindset Tip:

"Wherever you are, be there." – Jim Rohn

… If you are exercising, focus on the task, not checking your phone, reading, orwatching TV. Driving? Drive. No Texting. Eating? Eat mindfully. Enjoy but don't overdo. Parenting? Leave the phone at home when you take the kiddo to the park. Be mindful. It matters.

Do the right thing,

Craig Ballantyne, CTT

PS - Something to remember this week...

No matter how much faith and dependence you put on an external authority figure (whether it is Jillian Michaels or Craig Ballantyne), none of us can do the work for you. It is YOUR responsibility to get up and do the workouts, to plan, shop and prepare your meals on the weekend. To identify two solutions for every obstacle you encounter on a regular basis. I will help you as much as humanly possible, but ultimately, success lives and dies with your ability to TAKE ACTION

PPS – You CAN do it.

Here’s why…when you have these 5 pillars in place, success is guaranteed!

• Better Planning and Preparation than EVER before => i.e. my proven workouts
• Professional Accountability => Ol’ CB, your coach
• Positive Social Support => Good people that care about you
• A Meaningful Incentive => A deep, meaningful reason for why you want to change
• The Big Deadline => Set a plan to stick to your program for the next 30 days

You can  - and WILL – do it. We believe in you!

So “Never Stop, Never Stopping!” as the kids are saying these days.

Always keep moving ahead. Fail forward. Everything you do gets you closer to your goals.

Stay strong and push on!

Carbs and belly fatz

If you've been told you need to avoid carbs to get a flat belly, you've been LIED to.  In fact, if you want to lose the MOST weight, you MUST eat carbs... but the trick is knowing which carbs to choose, and which to avoid.

Fortunately, my good friend Joel Marion just wrote a brand new free report showing you the 5 BEST carbs for a flat belly, and he's giving it away for the rest of the day today.  Get yours in a few seconds here:

   The 5 BEST Carbs for a Flat Belly (eat these daily)

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

CB and Joel (and Roman and Vince) enjoying some carbs and staying lean

PS - Remember this!

“Whatever is in your way, you’re stronger than it, tougher than it, and better than it. You’re going to beat it. Face your struggles, tackle them head on, and overcome adversity every day.” – Craig Ballantyne

Deadlift in Denver before Off Days In Cleveland

Last year I was in Cleveland when Golden State won the NBA Championship. Looks like it could happen again, but I'm hoping Lebron can pull out at least one hometown victory. Not that I watch the games (they're on too late for me!), but hey, no one likes like to get swept in the finals.

Honestly, I'm more interested in the Euro football tournament that starts on Thursday. Eventually I'll lose interest as England gets eliminated and they move in to the playoffs, but I love the round robin phase when there are multiple games per day. I'll be watching a few from my hotel room in Cleveland between seminar sessions.

And then finally...51 days after I left home back in April... I'll finally return to ol' Bally the Dog on the farm. Should he remember who I am, maybe he'll want to go for a walk with me. Haha.

Until then, I have one more workout to finish off from phase 2 of my training program. Today's went like this...

1A) Power Clean

1B) Hip Mobility

2A) Deadlift - worked up to 295x8
2B) More mobility

3A) DB Walking Lunges
3B) Foam Rolling

Not interesting lifting or getting over the bar? Looking for something shorter and less complex? Enjoy this 4-minute banger with your bodyweight only.

=> http://www.earlytorise.com/4-minute-belly-fat-burner/

Today's Kickbutt Mindset Tip:
“Talk minus action equals zero. You can say whatever you want, post whatever you want on social media, but unless you're actually living what you preach it means nothing. It's easy to say the right thing but doing the right thing is another story. If you're not willing to back up the words then best to say nothing at all. Always let your actions speak louder than your words.” – Robert MacDonald, Gym Jones

Do it,

Craig Ballantyne, CTT

PS - Might be time to go back...

...and revisit this:

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

Get dialed in again!

Sunday Meathead Summit

Sunday morning's are meant for Meatheads. The gym was quiet and the bench press was wide open. I celebrated the end of the TT Summit with an amazing sunny Sunday morning session. It went like this:

1a) Bench Press - 5x5 at 185

1b) Band Pull

2a) Pullup - 10 sets of 6... very happy with this.

2b) DB Low-Incline

Spent the afternoon walking around downtown Denver. It was hot, sunny, and packed with people.

Good times!

Today's Kickbutt Mindset Tip:
Ask the big question: What do you really want to achieve in life? Then think, are the people I'm spending time with helping me achieve this? "The key is to keep company only with people who uplift you, whose presence calls forth your best." – Epictetus ... Become the person you need to be to achieve what you want to achieve.

Be good and get better,

Craig Ballantyne, CTT

PS - CB vs. Taylor Swift... Round 1!

Haha.

Today is a very, very special day for me... in Western Australia. This might be the only day that my work is more popular than Taylor Swift... and Amal Clooney :)

Full article here => http://www.watoday.com.au/lifestyle/diet-and-fitness/the-103210-formula-can-help-you-sleep-better-and-increase-productivity-20160602-gpajp4.html

Ha!

Sunday Morning Diet Sermon

I had a late night out here at the TT Summit on Friday with dozens of our Certified TT Trainers. It was a crazy day full of bootcamp workouts, inspirational speeches, and delicious food (including free BioTrust goodies!).

A bunch of us went out for dinner to a big steakhouse, but knowing I had to "perform" in the morning at the event, I didn't eat too, too much. In fact, I stuck to my “secret diet weapon” that prevents me from gaining fat while eating out.

It’s actually easy to eat right at restaurants, BUT there’s nothing worse than thinking you are eating healthy only to find out that your “healthy choices” are leaving you bloated and stuck with belly fat. Healthy eating can be so confusing. For example, there are even certain fruits vegetables you need to avoid.

Here’s one example. Last year, the British Journal of Medicine reported that drinking juice increases your risk of diabetes, and yet so many politically correct nutritionists recommend juice as part of a “balanced” breakfast. That’s BAD advice. And you wonder why you gain weight from healthy eating, right?

Go here to discover the fruits and veggies you need to avoid

Men’s Health recently shared 3 solutions to NEVER gain weight when eating out:

#1 – Eat more protein early in the day to fight hunger & overeating at other meals

#2 – Be boring at home and eat according to your normal routine so you can enjoy eating out

#3 – Check restaurant menus in advance so you find fat loss options

And now here’s my diet secret weapon that allows you to really enjoy your nights out without gaining weight:

#4 – Pick your poison when eating out … that means you get to choose from one of these 3 “poisons”…You either get to have two drinks, a serving of dessert, or 2-3 slices of bread…but you can’t have all three. Pick your poison and savor it.

I tend to enjoy a drink with dinner (after all, I’m a Scottish-German Canadian!), so on Friday night I had a drink with my chipotle-spiced chicken and chorizo dinner at the Kachina Southwestern Grill restaurant.

It’s easy for me to avoid bread and desserts, but if you struggle with those temptations, just pick-your-poison and enjoy it at dinner – guilt-free.

Follow that plan and you’ll be a Super Fat-Burner. Add in the all-day fat burning you get from my great short, burst workouts (watch for an awesome 4-minute fat burner tomorrow) and you'll even LOSE weight on the weekends while eating out.

Avoid these unhealthy fruits and veggies if you want to lose weight

Eat right, burn fat, and have fun with the TT “no-sacrifice” Lifestyle.

Taking care of you, Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – CB’s Sunday Morning Sermon…

Start your day working on your #1 priority. Do the First-Things-First every morning, even today, because avoiding your problems will not make the situation better. Take action and attack problems head-on instead.

And remember…Time wasted at work and in long cardio workouts robs you of time with your family and friends. Quit stealing from them. Make the right decisions on how you use your time. Identify what REALLY matters in your life and make time for it.

TT Summit Update

Let's start with some quick TT Summit Updates.

At the 6th TT Summit with superstar Certified TT Trainers and summit speakers, Daniel Woodrum, Brittany Woodrum, and Chase Nance. And our Pushup contest winners, Ali Fox and Nestor Flores

Ali and Nestor won the pushup contests!

Mikey taught us some finishers.

Brian brought the energy.

And soon Chris Lopez will be sharing kettlebell secrets.

But my day started out with a big squat workout in Denver.

1A) Squat
1B) Box Jump

2A) Row
2B) Split Squat
2C) DB RDL

Good times.

Today's Kickbutt Mindset Tip:
Use a time journal to identify people, habits, and distractions that steal your time and energy. Replace your bad habits with good ones, and spend your time with positive people and mentors that make you play up a level rather than people that bring you down.

Keep on pushing on,

Craig Ballantyne, CTT

PS - Kicking off the event...

And the crowd loved it...

Missi Holt What an amazing speech - probably my favorite one - Craig Ballantyne continues to inspire me by growing, changing, and being very candid about his own personal journey.

"Everything is a Learnable Skill."

What you speak is what you believe - Speak your dreams and take actionable steps to make them a reality!

Pressing in Denver and Going to Sleep in Australia

Lots of interesting updates today.

First, a great workout...6 rounds of this circuit:

1A) Military Press
1B) Front Squat
1C) Chin-up with Knee Up

Second, a TV clip of my 10-3-2-1-0 formula, although no credit to ol' CB!

  @DavidCunnington Here is a clip from the story on the 10-3-2-1-0 formula.

=> snpy.tv/1TWdDNC

Third, a podcast that folks are loving...it was challenging!

=> https://mirasee.com/blog/perfect-day-craig-ballantyne/

Today's Kickbutt Mindset Tip:
Your problems are easier to solve than you think. Write them down. Sit and work on them. Clearly communicate the problem to people that can help you. Tap into your resources. Use your connections. The solutions are out there...don't be too stubborn to ask for help.

Get coached,

Craig Ballantyne, CTT

PS - Get inspired, too!

important notice for personal trainers

Dear Personal Trainer,

You’re invited to join me and 100 other TT trainers this weekend at our annual Turbulence Training fitness event.

You’ll not only learn the latest and greatest fat burning workouts from my team, but you’ll also be able to…

• Earn valuable CEU’s for re-certification with ACE and NASM.
• Discover 7 new ways to get more clients without spending hundreds of dollars on Facebook ads or ineffective postcard marketing
• 10X the number of referrals you get from your happy customers thanks to the new workouts, increased results, and personal training secrets you’ll receive from our Master Certified TT Trainers on stage

You still have time to join us on Friday and Saturday, June 3rd and 4th, in beautiful, sunny Westminster, Colorado (just outside of the gorgeous Mile High City, Denver).

Reserve your spot before the deadline (don’t miss out on these training secrets)

You’ll also get to…

• Attend our VIP TT Trainer party on Friday night…
• Take part in morning bootcamp workouts with the TT Trainer of the Year
• Meet our Grand Prize Winner of the 25th TT Transformation Contest and discover how he lost 75 pounds in just 12 weeks
• Take home a jam-packed swag bag full of supplements, books, and other goodies
• And hang out with me, ol’ CB!

Reserve your seat for this weekend’s fitness event of the year

I guarantee you’ll leave with ideas that will give you a 100X return on your investment. And if you don’t feel that’s the case, just let me know before lunch on Saturday and we’ll give you a full 100% refund on your TT Ticket.

It’s easy for me to make that promise because I know this is going to be our best event ever. Can’t wait for it to start.

See you soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Be the leader in your community – starting today!

“People will do anything for those who encourage dreams, justify failures, allay fears, confirm suspicions, and help them throw rocks at their enemies.” – Blair Warren

Reserve your seat for this weekend’s fitness event of the year

Back over the bar in Denver

The gym was open again today and so I rushed in for a fast workout. I was done in 35 minutes.

1A) Power Clean
1B) Mobility

2A) Deadlift
2B) Incline Press

That's it. Had to get to work for a busy day. Yesterday I trained in the office (don't tell anyone), doing this:

=> https://www.youtube.com/watch?v=v8NBtnKa-nQ

And then this podcast got posted last night...it's a really great interview (conversation style) with a business guru from down under. I think he's near Ali Fox!

=> http://teams.guru/podcast/025-craig-ballantyne-design-perfect-life/

Today's Kickbutt Mindset Tip:
We are not perfect, but we can get better every day. Never stop improving. Never, ever give up on what is important to you. Make the effort to add good habits and eliminate the bad. Take time to prepare two solutions for every obstacle in your life. Hire a coach. Get accountability. Implement the structure you need to live a better life. Commit to these changes and follow them every day.

Craig Ballantyne, CTT

PS - Great end of the month tip...

Identify the Important. Many things matter more than money & stuff, including Family, Health, Love, and Experiences. Remember that as you chase your goals and as you tighten up your life today. Get rid of 3 unneeded items from your home. Cut ties in a toxic relationship. And replace a bad habit with something better.

Punisher 7x

It was a great weekend at PaleoFX and I returned to Denver on Saturday afternoon. Sunday was a catch-up day, writing letters and thank you cards, shopping, and planning out a few new projects.

Today is a regular Monday for me, being Canadian and all, but since the gym's not open I did a punisher workout.

1) RKC plank for max time

2) 7 rounds of bodyweight punisher squats

3) 3 rounds of punisher pushups (20-10, held in top position)

Now for a day of work, including TT summit presentation prep and Mastermind coaching calls. I get to deadlift tomorrow.

Today's Kickbutt Mindset Tip:

Achieving your outcome goals, such as losing 10 pounds or making $100k, requires taking action process goals. These are the steps you can control. Know your destination, create the roadmap, take action, and complete the processes...and you’ll achieve your goals. Actions speak louder than words. Quit talking. Stop procrastinating. Start doing. Use the information you’ve learned. Life rewards action. You only get paid for done.

Get it done,

Craig Ballantyne, CTT

PS - A blast from the past...

Benching in Austin

Today is my last morning in Austin. There was time for a great bench press workout before speaking at Paleo FX. I'll get back to Denver later today and then take the rest of holiday weekend off from training.

The bench pressingz went like this:

1A) Bench Press
1B) Band Pull

2A) Pullups
2B) Dips

Good times.

And here's an Epic interview for biz owners... with even more Epic show notes ... you almost don't have to listen to it!
=> http://www.marketingforowners.com/podcast/388/

Today's Kickbutt Mindset Tip:
Coach and Care. Connect and Correct. Communicate to your Community. Solve people's problems, encourage dreams, deliver hope, and give a reason to believe in the future, because right now someone out there is crying themself to sleep because you haven’t found them and helped them. Stop procrastinating. Get helping. Don’t hold back.

Give,

Craig Ballantyne, CTT

PS - Now it's time to...

...head over to Paleo FX and follow today's 2nd kickbutt mindset tip:

Surround yourself with people that are smarter than you…fitter than you…kinder than you…and that make you play up a level in life.

Paleo Squats

Yesterday was a really, really great day at PaleoFX. And today was a really great squat workout to kickstart my day.

Today's Workout:

1A) Squat
1B) Box Jump

2A) Row
2B) Back Extension
2C) DB Split Squat

Boom.

This is me and The Beast, Ben Greenfield, yesterday at PaleoFX with my Perfect Day Formula.

Listen to our podcast here: http://ow.ly/YfEw300BZHY 

I was wiped out after 6 hours of teaching about 100 paleo nutritionists and personal trainers from around the world (we had attendees from Scotland, Australia, and that wild and wacky country, Canadia).

Fitness QnA on Facebook:

Q: Hi Craig! You've suggested to me in the past to try egg protein powder (as I had a sensitivity to all others). I did get some and it's perfect! My only issue now is its not sold locally and I can't find any online with a Canadian company. Any website suggestions? Thanks

Answer:
I buy my protein powders from JulianBakery.com - they have a .ca too, but I think the egg white protein is only available through the .com. Also, check Amazon.ca. Great to hear from you! -

Also...5 exercises to kick to the curb
=> https://www.youtube.com/watch?v=wGR48oyo-Hs

Today's Kickbutt Mindset Tip:
Measure your PROGRESS, rather than seeking perfection. Understand you will never reach perfection...instead you must celebrate your journey as you improve from point A to point B. Make each day better than your last.

Be the beast,

Craig Ballantyne, CTT

PS - “While we are postponing, life speeds by.” – Seneca

Heading Deep Into the Heart of Texas

Travel day deep into the heart of Texas. I'm off to speak at Paleo FX with some big names, like Melissa Hartwig, author of Whole 30, Ben Greenfield, Mark Sisson, Abel James, and more.

Pictures coming soon.

But today it was an upper body Meathead workout in Denver.

1A) Military Press
1B) Band Pull
1C) Chin-Up with Knee up

Lots of sets of each.

Real quick 25 minute workout.

Followed that with another podcast interview.

Now for a meeting then off to the airport.

Back on Friday with a squat update.

Until then, listen to this...

http://www.earlytorise.com/message-etr-sponsor/

And take action on this...

Today's Kickbutt Mindset Tip:
Surround yourself with the right people, always. Cut the negativity. Eliminate the energy drains. Have clarity of purpose. Stick to your guns. Do what is right for you and your family.

Do the right thing,

Craig "Spike Lee" Ballantyne, CTT

Back Over the Bar

Back over the bar today with a fun and fast workout.

1a) Power Clean

1b) Pushups

2a) Deadlift

2b) Incline Bench

That was it...but you can also do this:

Tuesday quickie workout

=> https://www.youtube.com/watch?v=8vEVPYpfJpw&feature=youtu.be

One more workout for me before heading to Paleo FX in Austin for a few days. It's going to be a busy push until Saturday afternoon. Sunday is going to be a fantastic day when I get back under the bar.

Today's Kickbutt Mindset Tip:

Take time to sit and think. Spend time in introspection examining your life. Identify what matters. Think about how you can improve your routines. See your obstacles and create solutions. Pick the best opportunities to pursue. Set goals with hard deadlines. Chase the right priorities for your right life right now.

Push on,

Craig Ballantyne, CTT

PS - Ask for help!

Set your ego aside & reach out for help. It’s okay that you don’t have all the answers. No one’s perfect

PPS - Never give up.

Do not say, "I can't do that," or, "I'm not good at that." You might not be the best but you can always get better. Change your belief in yourself. Create a plan to improve in the skills and relationships that really matter in your life… "To get something you've never had, you have to do something you've never done." – ‪#‎truth‬

Big Breakfast and Big Bench Sunday

Ugh. I ate a big breakfast on Sunday, perhaps too big, and then slid into the gym for a bench press workout. This is my 2nd round through Jim Wendler's 5-3-1 for Hardgainers and my weight is up 2 lbs and bench press is up 6lbs. Happy to see progress!

Workout went like this:

1a) Bench Press - 190x8

1b) Band Pull

2a) Pullups - 51 reps in many sets

2b) DB Press - 60x4x10, 60x11

Tomorrow is an off-day. I haven't been sleeping well, and on Wednesday I go to Austin for PaleoFX, so I need to get some good sleep for the next few days. Thursday is busy (way too busy for my liking), and then things calm down on Friday for a week ... until the www.TTSummit.com gets wild!

Hope to see you at one of these events.

Yesterday I went bowling with Matt Smith, Jeff Schneider, Simon Black of www.sovereignman.com, and Joe Polish of www.ILoveMarketing.com. Now that's a motley crue. But wait, there's more... there was Jeff's wife (from Belarus), our friend Viktorijia (from Lithuania), Franklin (from Wisconsin), and Max and Bella (Matt's kids). Great times!

Today's Kickbutt Mindset Tip from my Virtual Mentor:

“Our biggest fears carry with them the greatest opportunity for personal growth. Our fears and how we face them bring out the best in us. If something doesn't scare us, if something doesn't challenge us, it doesn't change us. In life we have two choices. We either step forward, expose ourselves to risk and evolve, or we step backwards to stay safe. Remember that the safest path brings the least reward. Dare to face your fears, dare to take risks, dare to be better.” – Robert MacDonald

Bench and bowl on,

Craig Ballantyne, CTT

PS - Ask it!

Ask the big question: What do you really want to achieve in life? Then think, are the people I'm spending time with helping me achieve this? "The key is to keep company only with people who uplift you, whose presence calls forth your best." – Epictetus ... Become the person you need to be to achieve what you want to achieve.

Punisher off day

Off-day. Just stretching and foam rolling. Going in for a Sunday morning bench press bonanza. Re-testing vs. week 1.

If you want more, do this:

Check this out...

Bodyweight Punisher Workout Challenge (Uncensored)

Today's Kickbutt Mindset Tip:
Be on your best behavior today. Act polite and courteous. Do not swear. It’s just one day. You can do it. And then you can do it again and again. “Goodness in and of itself is the practice and the reward...fine-tine your thoughts, words, and deeds in a progressively wholesome direction...To be good is to be tranquil and worry-free...The virtuous life holds these treasures: your own right action, your honor, and decency.” – Epictetus

Be good,

Craig Ballantyne, CTT

Round 2 of Wendler's Workout

We're now on Round 2 of Jim Wendler's program. I have a bunch of travel coming up so I know there will be a few extra forced off-days. That's why I'm not taking a traditional deload week.

1A) Squat
1B) Box Jump

2A) Back Extension
2B) Chest-Supported Row

Good times!

Today's Kickbutt Mindset Tip...from Big B!
Please listen to what Bedros says when he answers my question at 46:15. He goes on a rant that will fire you up to be amazing, and take your performance, both personally and professionally, to the next-Next-NEXT level. Please listen here:




=> http://events.instantteleseminar.com/?eventid=84750780

What a message!

Take it to heart,

Craig Ballantyne, CTT

CB and Roman and Military Presses

Today you’re in for a treat. It’s a short, burst workout created by me and my ‘evil twin brother’ John “Roman” Romaniello. The workout is below, but first, a couple of funny photos. We do look like twins, don’t we? Just like DeVito and Arnold, haha.

Twins! And here we are at a trainer seminar last month.

If you don’t know Roman, he’s a New York Times bestselling author, a famous NYC trainer (who now lives in LA where he trains record producers, rock bands, and movie stars), and most important for you and I, he’s a stubborn fat loss expert.

For the last 7 years, ever since I’ve known him, Roman has specialized in helping you lose the last 5 to 25 pounds of fat. This is PERFECT TIMING for all of us, because we are just 10 days away from Memorial Day (here in America, as I’m in Denver today and Austin next week for PaleoFX) and just a few weeks from the official start of summer. And besides, there’s never a good time to be holding on to stubborn fat.

Roman knows how to help you overcome the most stubborn love handles, cellulite on your thighs, or flabby fat on the back of your arms. So if you have a big day coming up this summer (like a son or daughter’s wedding, a graduation, or even your own Big Day), don’t worry. We have you covered … and we’ll start with today’s…

5-Minute Stubborn Fat Fix

1A) *Switch Lunges (weak side) – **AMRAP in 45 seconds - Rest 15 seconds
1B) Switch Lunges (strong side) – AMRAP in 45 seconds - Rest 15 seconds
1C) ***Perfect Pushups – 45 seconds - Rest 15 seconds
1D) Burpees or Total Body Extensions – 45 seconds - Rest 15 seconds
1E) Kettlebell Swings or Goblet Squats – 45 seconds - Rest 15 seconds

That’s a 5-Minute Stubborn Fat Fix to add to the end of your regular TT workout, OR you can do this circuit up to 4 times. Add an extra minute of rest at the end of the 2^nd and 3^rd circuits.

*Switch Lunges => Lunge forward with your “weak” leg. Return to start position. Then step backward with your strong leg. Return to the start position.

**AMRAP => As Many Reps As Possible

***Perfect Pushups => Lower in one second, pause for one second at bottom, push up in one second, and pause at top for one second.

This will turn your fat loss “up to an 11”.

But wait, there's more. I had an awesome workout in Denver today.

1a) Military Press
1b) Front Squat

2a) More Military Press
2b) Pull-up with Knee-up

35 minute session and then off to work to do multiple podcast interviews and coaching sessions.

Good times.

Busy day.

This morning's kickbutt mindset tip:
I know you’re going through a lot right now, but I wanted to let you know you’re doing awesome. It's amazing what you have accomplished in the last 12 months. So just imagine...where you are going to be in 3 years... 5 years... and 10 years from now... because of all the hard work and right decisions you are making today. We often (and I'm guilty of this too) get focused on the short term, but remember, we're here for a good time - and a long time. So keep focused on your long-term vision... for business, for family, and for life. Make time for what matters, take control of your days, and you'll own that life of your dreams.

Alright? Save this message for whenever you need it. Stay strong - the world needs you now more than ever.

Proud of you!

Keep going,

Craig Ballantyne, CTT