Break the chains

This morning I went for a walk along the water in San Diego, and down the "Greatest Generations" path, where I literally stumbled across this
quote:

"Remember that in the final choice a soldiers pack is not so heavy a burden as a prisoner's chains"
Dwight D. Eisenhower

To us, it means that even though sticking to a program & nutrition program is tough, it is still better than being a prisoner in an unhealthy body.

And to give you a double dose of butt-kicking mindset today, here's another great quote:

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get
busy."
Dale Carnegie

So what are you so scared of?

Get out there this week, put on your soldier's pack, break the chains, and go beyond your comfort zone to achieve your dreams.

Craig

PS - Today is the last day...

...to enter the 8th TT Transformation Contest here:

=> http://www.TransformationContest.com/rules   

Looking forward to your success!

PPS - And remember:

To live an extraordinary life, you must resist an ordinary approach.
Frank McKinney

Armenia vs Canada 3 - Dip Contest

Big workout with Big Bedros, Vince Del Monte, Flavia (Vince's soon to bride), and Joel Marion and his fiance Lisa.

We trained at a great gym, Fit, in downtown San Diego. The gym was massive. Definitely would be a fun place to train regularly.

1A) bench - 225x3x6
1B) db row - 100x3x10

2A) db incline - 70x3x8
2B) pullups - 3x8

3A) BB Curls - 85x2x8
3B) Triceps Extension - 2x8

Then Bedros and I finished off with a dip contest - he beat me, 26-20.

Then breakfast at the hard rock hotel.

Back to Toronto in the morning,

Craig

Armenia vs Canada Fitness Battle in San Diego

This weekend I'm down in San Diego at a seminar and hanging out with my Armenian buddy, Bedros Keuilian (plus Vince Del Monte, Joel Marion, AJ Roberts, Alex Maroko, and many others).

On Friday when I arrived Bedros and I hit the hotel gym for an old-school meathead shoulders and arms workout. I did exercises I haven't done in years, including front dumbbell raises and heavy triceps rope extensions, plus some standards like standing db shoulder presses, curls, and db extensions. Good times.
After, we had sushi with a group of people at Iito. It was good, but everyone was hungry an hour later.

I crashed early, partly because I want to stay on East Coast time while I'm here. Also, Bedros is training for a marathon (he's running the San Diego marathon next week with his wife), and so we decided to do a 7 mile run at 6am today.

That's the longest I've run in over 10 years...probably even 13 years since I've ran more than 5 miles at once.

I feel bad for Bedros...he is NOT built for running (while I am). Anyways, it was kind of fun...who knows, maybe I'll put a marathon on my life "to do" list.

Good times, and then we hit a breakfast place where I ordered chocolate chip pancakes and a GIANT fruit bowl. See photo above.

I finished about 1/2 of it.

Time for a bit of work and then I'm going to hit the pool later on and relax until Monday.

Have a great day,

Craig

Important fitness & nutrition books

I just posted an article over on the Turbulence Training Fanpage sharing the 5 most influential books in my life. One was fitness related and the other was nutrition related.

#5 - "Ultimate Back Fitness & Performance" by Dr. Stuart McGill

First, let me say that as far as training info goes, nothing has influenced me more than my University Exercise Physiology notes, but since those aren't from a "real book", I'll choose this as THE most influential book on exercise in my life.

Dr. McGill is a leading researcher on low back exercise (he consults with Georges St. Pierre and other MMA fighters these days) and he showed the world why we need to STOP doing crunches and sit-ups.

I even had the chance to have lunch with Dr. McGill one day, and he taught me a lot about training "the core" properly - and that's why you see the torso training exercises in Turbulence Training workouts that you do.

In my opinion, this is mandatory reading for any trainer who takes their job seriously.

#4 - "Food Rules" by Michael Pollan

This is the simplest, most common-sense nutrition book ever written. In fact, Pollan has managed to simplify a topic that every other "guru" tries to make more complex than rocket science. And you can read this book in about 90 minutes, plus you'll find it easy to remember the simple nutrition rules.

And if you can't read this, just remember Pollan's simple 7-word diet: "Eat food. Not too much. Mostly plants." You can't go wrong with that.

*********************

If you want to discover the 3 other books that made my top five, please visit:

=> 5 Books that changed my life

Looking forward to your book recommendations,

Craig

Upper Body Workout

Decent workout. It went like this...

1A) Bench Press
1B) Lower Body Stretching

2) DB Row (just took a short rest between sides)

3) KB Snatches

4A) Ring Dips
4B) Ring Chins

5A) Ring Pushups
5B) Hanging Leg Raises

Off to San Diego tomorrow...will do a full workout on Saturday. Maybe at the Y. I trained there way back in 2002 while at a science conference...same weekend as the end of the 2002 Salt Lake Olympics...watched the Gold Medal Canada-USA game in a bar on the beach...I think only my Canadian buddy and me actually wanted to watch it.

Today's Resources:

1) Here's a simple (not perfect, but simple) nutrition guide for people who are just getting started...thanks to Alan Aragon for writing about this in Men's Health

=> Alan Aragon's Fat Loss Nutrition Guide

2) How Jason Ferruggia trains people for fat loss

=> Ferruggia Fat Loss Workout

Have a great day & an amazing Memorial Day weekend for all of my American friends,

Craig  

Bodyweight Circuit Workout

Huge wake-up call for me today because I've been procrastinating on a few things, but then I read this quote.

Kekich Credo 81: "The best way to get started is to get started. Life rewards action…not reaction. Wait for nothing. Attack life. Don't plan to death or ask for permission…but act now…and apologize later."

I'll add: Just do it. It's less painful to do it than it is to sit around and think about it or feel guilty that you haven't started yet. Once you get started, things will get done.

Just added the new "TT Bodyweight Bodybuilding 2.0" workout to TT Members.

=> TT Bodyweight Bodybuilding 2.0 <=== Get the awesome workout here!

The workout includes this circuit...I'll give you a sneak peak at the exercises, but if you want the "rules" on how to do it, and how to "keep score", you'll have to download the full manual from the site.

Day 5 - Workout C - Bodyweight Bodybuilding Addiction Challenge

Start with the general bodyweight warm-up circuit
Specific Warm-up Sets
Do 1-2 reps of 1A
Do 5 reps of 1B
Do 5 reps of 1C

1) Chin-ups
2) Close-Stance Bodyweight Squats
3) Close-Grip Pushups
4) Burpee-Pullup Combo
5) Elevated Reverse Lunges (Count each lunge as 1 rep)
6) Stability Ball Jackknife
7) Stability Ball Leg Curls
8] Bodyweight Rows
9) Pushups

We filmed this in a new gym too, and it was a ton of fun. Lots of new, unique, advanced bodyweight exercises in this program as well.

Enjoy,

Craig Ballantyne, CSCS, MS
Author, TT Bodyweight Bodybuilding 2.0

PS - Here's another great inspirational quote for you:

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
Dale Carnegie

Classic!

Desire & Determination

Hot in the gym today...almost 80 degrees...workout:

1A) Full Squats
1B) Vertical Jumps

2A) High-Box DB Stepups
2B) Glute Ham Raises

3A) KB swings
3B) Planks

Today's resources:
Free 10-minute TT Workouts to burn fat (and perfect for entering the TT Transformation Contest on a budget)

=> Free  Workouts

And in honor of Jersey being awarded the 2014 SuperBowl, I present to you Jay Ferruggia's vegetarian, muscle-building cheat day

=> Vegetarian Cheat Meal

Finally, today's kick-butt mindset tip in honor of the upcoming Indy 500...from a legend:

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek."
Mario Andretti

Stay strong,

Craig Ballantyne, CSCS, MS

Winner of TT Interval Contest

So every Monday I'll be running a contest on my Turbulence Training Fanpage.

Yesterday we started by giving away a Gym Boss Interval Timer to the person who posted the "best interval workout". The winner was Adam Lamber, who wrote:

"Dynamic bodyweight warm up for 5 minutes. (squats, lunges with a twist, step overs, duck unders, planks, butt kicks, some jumps, push ups, and a few stick ups) easy paced jumping rope for 2-3 minutes 10-12 Hill sprints. Max sprint uphill ~30 yards, walk back 2x length of sprint for recovery. Repeat 8-12 times. Cool down. More walking, light stretching, hydration, and some sunshine!"

Next week's topic will probably be nutrition related, and so will the prize. Hope you join me for it here:

=> http://www.TurbulenceTrainingFanpage.com

Today's workout for me was just a few ab exercises that I was trying out for a new program, and then I ran around in the park with the dog. Not a real "training" day. The ab circuit was:

1) Plank with Triceps Extension (found this in the latest Men's Fitness magazine)

2) Hanging Leg Raises

3) Side Plank

Blender drink: 1 banana, 1 kiwi (again, the fruit, not a new zealander), frozen strawberries, spinach, almond milk, flax oil. I'm full.

And today's kick-butt mindset tip is:

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

I guess it's not really a fat loss tip, but just a good tip for living...something I need to focus on a little more because I tend to be a little brief in some of my conversations with people. But anyways, those are very powerful words to live by everyday.

Have a great day,

Craig

PS - Just in case any TT Fans have missed this...

...Get your FREE bodyweight workout here (note: it is ADVANCED):

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

Take Action & Never Give Up

Somewhere out there is a person with the same goals as you, but with 10 times as many obstacles in their way...but despite all those obstacles, that person is still out there moving closer to their goals and has decided to never give in.

If they can do it, why can't you?

Listen, the truth is that EVERYONE has a "good enough excuse" to quit. You. Me. We all have "good enough" reasons to give up.

But everyone - including you and me - also has access to ALL of the tools they need to succeed. So it really comes down to OUR CHOICE. Are WE going to TAKE ACTION and succeed or will we let our excuses win - again?

There are far too many success stories out there of people just like you for you to say that you can't do it. There is simply just too much proof that EVERYONE, yes EVERYONE, can succeed. So never, ever, ever give up hope.

Listen, I know you're busy...and I understand that things might even be tough these days...so that's why I've made it as easy as possible for you to get started in TT Contest. Plus, I've added new contest categories and even a 5-week Mini-Contest if you just want to fast track your results for an early summer event.

There's no fee to enter...all you have to do is take your before photo and start using a Turbulence Training workout today. There are plenty of TT workouts on Youtube and my blog.

Now, as I mentioned, to give you extra incentive to join the contest, I've added 2 NEW categories and a 5-week Mini Contest. Let me explain the BONUS 5-Week Mini-Contest first.

The 5-week, pre-summer Mini-Contest runs until July 2nd, 2010. All entries into the 5-week mini contest must be submitted before midnight, EST, on July 2nd, 2010 and the last day to enter the 5-week Mini-Transformation is Friday, May 28th, 2010. You can get all of the rules here:

=> http://www.TransformationContest.com/rules

I've also added new categories to the 12-Week Transformation Contest so we'll now have four categories:

1) Men Under 40
2) Men Over 40
3) Women Under 40
4) Women Over 40

And each category will reward the following prizes:

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

And even if you struggling with a slow climb up the fat loss mountain, just KNOW that you're going to make it and it will ALL be worth it.

And you can always take pride in knowing that you'll always be better off than those who chose to never climb at all. So Test yourself. Push your limits. Reach for your peak potential.

"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high." - Jim Rohn

Looking forward to your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Transformation Contest

PS - Please read this powerful quote that I stumbled across recently...

"Work with what comes your way. Things turn out the best for the people who make the best out of the way things turn out." - Art Linkletter

I love this guy...he's 97 years old and still bringing value to the world. Makes me imagine where I'll be in 62 years and how many folks that will have entered the TT Transformation Contests. It's going to be a heck of a ride, and I hope that you'll join me. This is going to be awesome.

Have a great day!

Power Wheel

Just put together my PowerWheel from Lifeline USA and played around with it in the backyard...you GOTTA get one of these...I'll have some Powerwheel-based TT workouts coming in July.

After that had a really good blender drink of: 1.5 bananas, peaches, strawberries, spinach, peanut butter, and almond milk.

Until then, make sure to check out my fat burning videos here:

=> http://www.Youtube.com/cbathletics

Going to get a lot of sun today,

Craig

Deadlifts, More Pullups & Books

Yesterday I walked the dog 3 times, went to my chiropractor, drove 2 hours, went out to lunch with a friend, did an unscheduled hill sprint workout, and still managed to read 2 and 1/3 books. More info about those in a second...

This morning's workout was:

1A) Deadlifts
1B) Jumps

2) Barbell split squats

3A) Back extensions
3B) Power shrugs.

I didn't have a blender drink today after the workout. Instead I had oatmeal with a banana, almonds, and milk, and an apple and a pear. All in non blended form.

Today's resource:

The most common question I get in Q'n'A is how to improve pullups and chinups, so heres' the best resource:

=> How to do more pull-ups

Today's Kick-butt mindset tip:

"Work with what comes your way. Things turn out the best for the people who make the best out of the way things turn out."
Art Linkletter

And now for my updated book list...

First, I read a real short book (takes about 15 minutes) called, "The Vikings Guide to Doing Business". It's actually translated from an old 13th century text.

Second, I read 1/3 of a book called, "Fascinate". It's a study of how leaders and companies develop a strong following.

And third, iif you liked the book, "The Shack", you will also enjoy, "Life's Golden Ticket" by Brendan Burchard. I read it yesterday in about 90 minutes.

Looks like more reading today because it's raining...or maybe I'll watch the Champion's League final, even though I have no interest in either team.

Have a great day,

Craig 

Strawberry-Kiwi Blender Drink

No workout for me today...just stretching and dog walks.

Had a great breakfast though...

Strawberry-Kiwi Blender Drink:

1 banana, 1 kiwi (the fruit, not the people), frozen strawberries, spinach, almond milk, peanut butter, chia seeds, sunflower seeds, almond milk. Had that with a toasted almond butter sandwich on flax bread with blueberries.

Today's resource is my latest 7-day fat burning coaching call that also features a list of all the books I have read this year:

=> Body Transformation Contest Workout Guide

And today's kick-butt mindset tip is:

"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high." - Jim Rohn

Have a great weekend,

Craig

PS - Help someone out today. Even if its the smallest little thing. Just give someone a hand. Everyone wins.

Today is the best day

Today is the best day of the year so far. Use it wisely.

My workout:

1) Clean & Press
2A) Rack Lockouts
2B) DB Row
3A) Ring chinups
3B) Ring dips
3C) Ring hanging leg raises
3D) Ring pushups

"The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit." - Jim Rohn

You can't stop trying. You can't give up. You never know when you're finally going to make that breakthrough.

"It's almost impossible to know which grain of sand is going to start an avalanche." - Brian Eno.

So never, ever, ever give up.

Kekich Credo #75. Persistence is a sure path to success with quality activities. Never, ever, ever, give up.

For Fat Loss:
• Consistency is key.
• Stick to 90% compliance with your nutrition.
• Don't go on binges. Make lifestyle changes.
• Look long-term, not just next week.
• Track your efforts and focus on what works.
• Never quit. If you stumble, get back up.
• Get social support to help you make it through the dip.

Stay strong, get stronger,

Craig

Back to the Gym

Started the day in Washington but then finally got back to Toronto and nicer weather...jeez, it was like dreary old England down there in DC.

Last night I went to Chipotle for a quick dinner...its not perfect, but definitely one of my favorite fast food options. I had the vegetarian fajita burrito with extra guacamole. Brilliant.

But if you are eating at home, use this kick-butt recipe that Jay Ferruggia posted today for quinoa burritos. Here's the ingredient list:

8 spelt wraps
1 cup quinoa
2 avocados, cut in slices
1 head romaine lettuce, shredded
1 can favorite fresh salsa
1 small red onion, diced
1 can pinto beans
1 can black beans
Fresh cilantros

Cook the quinoa like rice and heat the beans together in a pan. Put everything in separate bowls when it's ready and spoon it into your spelt wrap. I use quinoa because it's better for you than rice. Feel free to add in some shrimp or salmon as well. They're fast, simple and delicious.

********************
Also, Jay has a kickbutt giveaway for you here...But the access links will disappear at midnight tonight, May 19th.

There's nothing to buy, just free stuff so head on over to...

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

On the way back from Washington, I read the June/July issue of Men's Fitness on the plane...its good...lots of recipes in there too for nutrition folks.

When I got home, I made a quick blender drink and then hit the gym for this workout:

1) Jumps

2) Full Squats

3A) Glute-ham raises
3B) Step-ups

4A) Kettlebell Swings
4B) Planks

Blender drink ingredients were limited because of low supplies in the house:

1 banana, frozen strawberries, almond butter, cacao powder, almond milk.

Finally...today's kick butt mindset tip:

"You must constantly ask yourself these questions: Who am I around? What are they doing to me? What have they got me reading? What have they got me
saying? Where do they have me going? What do they have me thinking? And most important, what do they have me becoming? Then ask yourself the big
question: Is that okay?"
Jim Rohn

Stay strong,

Craig Ballantyne, CSCS, M.Sc.
www.KettlebellWorkouts.com

TT for Abs DVD

Jillian Michaels, the world-famous trainer on the Biggest Loser TV show once said...

"Craig Ballantyne has something called Turbulence Training, which would be perfect for you. And I guarantee you that in just 2 weeks that you'll notice a massive difference in your abs."

So get the workouts that Jillian guarantees by clicking here:

=> http://www.TTForAbsDVDs.com <=== Wednesday, May 19th is your last day to save over $135

See, even the world's most famous trainer knows that Turbulence Training is the best to help you get lean, sexy abs for summer.

And that's why I made the TT for Abs DVDs for you to follow along and do the workouts with me at home.

Don't miss your last chance to save over $135 off the regular price OR take advantage of your one and only chance to use the five investment plan to make the fat burning DVDs even more affordable.

You have my Canadian-strength guarantee that these will be the BEST home workout DVDs you have EVER tried.

Plus, you get the bonus DVD of me and Bally the Dog in my kitchen showing you the simplest nutrition program to help you lose belly fat.

But hurry, this sale ends at midnight on Wednesday night:

=> http://www.TTForAbsDVDs.com <=== Save over $135

Jillian and I guarantee your results,

Craig Ballantyne, CSCS, MS

PS - Don't believe she said it?

Just listen to her here:

=> http://www.turbulencetraining.com/Jillian_Michaels.shtml

NOTE: She was incorrect about one thing that she said about me, as you'll see on that page.

One simple little tip...

Today was another day off from "real workouts"...I did some bodyweight stuff/bootcamp exercises as a warm-up and then stretching...back to a real workout when I return to Toronto on Wednesday afternoon.

But you're getting more good quotes, tips, and some success stories today... 

The kick-butt mindset tip of the day from Jim Rohn is...

"Treat your body like a temple, not a woodshed. The mind and body work together. Your body needs to be a good support system for the mind and spirit. If you take good care of it, your body can take you wherever you want to go, with the power and strength and energy and vitality you will need to get there." - Jim Rohn

And my simple tip to you is...

"Everyday take baby steps to improvement. Be a little better than yesterday."

And last night I received this awesome success story on Facebook:

"Hi Craig just an update on how tt traing is going. Just finished the second part intermediate and I have dropped 22 pounds. Its unreal all the looks I get at the gym and also some of the trainers have looked at your program andwant to watch me go through it. all the best Sean"

I love getting those messages. Have a great day.

Stay strong,

Craig

PS - For book worms...

...I just finished reading "The Checklist Manifesto". 7/10. also read, "10 days to faster reading" 8.5/10...there are some cool tricks and exercises to help you read faster.

Jim Rohn Quote Week

No workout for me today, just a walk and some stretching.

This week I'll be giving you my favorite Jim Rohn quotes...Here's a great one:

"The best motivation is self-motivation. The guy says, "I wish someone would come by and turn me on." What if they don't show up? You've got to have a better plan for your life."
Jim Rohn

And some tips from Dave Kekich:

Kekich Credo #73

73. Nothing wins more often than superior preparation. Genius is usually preparation.

• Plan, shop, and prepare.
• Come up with two solutions for every obstacle in your life.
• Use a structured, professionally designed workout
• Get social support
• Have a mindset of "I'm going to do this", not "I'm going to try this"
• Be better prepared
• Plan your day
• Do not let others get in your way. OWN the day.

Get planning,

Craig 

New Facebook Page & Workout

Nicest day of the year here in Toronto.

Today's workout:

Depth Jumps, Deadlift, BB Split Squat, Glute Ham Raises, Shrugs, Stability Ball Planks.

90 minute dog walk from the East Side to the West Side.

Resource of the Day

TT Hardcore Workout C

=> Hardcore Fat Loss Workout

Off to Washington now,

Craig

PS - Quick favor...

Will you help me hit 1000 "likes" over at:

=> http://www.Facebook.com/CraigBallantyneFanpage

You'll get one awesome quote every day. I promise. Like this:

"Enthusiasm is one of the most powerful engines of success. When you do a thing, do it with all your might. Put your whole soul into it. Stamp it with your own personality. Be active, be energetic and faithful, and you will accomplish your object. Nothing great was ever achieved without enthusiasm."
Ralph Waldo Emerson

Bodyweight Cardio 3 for TT Members

Brand new program featuring the 5 rounds of 5 minutes workout...this one will leave you breathing heavy without traditional cardio or intervals.

=> Click here for TT Bodyweight Cardio 3

FOUR bodyweight workouts that you can use instead of traditional interval training...

New bodyweight cardio workouts with 2 ways that you can use this program:

A) You can use it as a standalone 4-week program.

B) You can use these workouts as replacements for traditional interval training after your TT workouts or as an extra workout during your regular TT Program.

Stay strong,

Craig

Upper Body Workout

Finished 2 dog walks hitting 3 dog parks by 11am today...and the dog still wanted to go for more walks. Had to ship him out to dog camp for the afternoon so I could work.

My upper body workout was:

1) Hang Cleans

2A) Incline Press
2B) DB Row

3) DB 1-Arm Shoulder Press

And then I used the Rings for

4A) Dips
4B) Bodyweight Rows
4C) Bodyweight triceps extensions

During the morning QnA on Facebook, we talked about "Tabata Intervals". A lot of people are misunderstanding them...just because you do something for 20 seconds and then rest for 10 seconds does not mean you are doing Tabatas. I've made the same mistake...

...but a real Tabata requires you to work at 175% of your VO2max for 20 seconds. Doing 20 seconds of leg extensions with 10 seconds of rest is not a Tabata.

And finally, today's Kickbutt mindset tip:

You must create the desire within yourself to make you TAKE ACTION to satisfy your needs and wants. Motivation and inspiration can truly only come from within.

Stay strong,

Craig