2011 Bench Press

My 2011 plan is to get my bench press back up over 300 pounds. It's been about 2 years since I was able to achieve that, and right now I'm working through a couple of small nagging injuries, so I'm using board presses in place of full benches, but I'm making progress.

Today's upper body workout today:

Warmup of stickups, pushups, band pull-aparts, WYTs, and med ball throws.

Followed by:

1A) Board Press (275x3)
1B) DB Row (105x3x8)

2A) Bodyweight triceps extensions
2B) Dumbbell curls
2C) Cable external rotations

I skipped pushups and pullups today. I need a little bit of Active Release therapy on my neck before doing high rep bodyweight exercises.

No more lifting until deadlifts on Thursday.

Today's resource:
Good training article here from Chris Lopez to get you focused for 2011

=> 2011 Training Lessons

And today's kick-butt mindset tip:

‎"What we do today determines our tomorrow." - Sam Carpenter, "Work the System".

Listen, blaming others and regretting the past is pointless. Its done. Over. Can't change it. Get over it and get on with creating the life you want.

Get strong in 2011,

Craig Ballantyne, CSCS, MS
Turbulence Training

PS - If you, or a friend, are a...

...beginner looking to get back into workouts for the new year, I recommend this series:

=> Beginner Total Torso Training

Body Transformation Report

Here's the honest truth about the Holy Grail Body Transformation report.

I just don't like programs that are named "The Bible Of...", or "The Holy Grail of...".

Must have been all that I've spent in church.

But in this one case, I'm going to make an exception and tell you about a free report called, "The Holy Grail of Body Transformations", because it is just so darn good and will be very helpful to you as you lose fat and transform your body in 2011.

It will even show you how to lose fat AND gain muscle at the same time (and YES, this IS possible - and it IS important for women too).

Here's the link to your free report:

=> Holy Grail report shows you how to lose fat AND gain muscle

You'll discover:

How hundreds of men and women have done what the "experts" said was "impossible" - gaining muscle while losing fat at the same time - and how you can learn from their mistakes (and mine) and take the short cut to body transformation success.
 

A simple fat-burning and muscle-gaining system that works for ANY body type, no matter what your personal situation.
 

How you can do this like a pro the way hundreds of others already did, even if you have very little time and no genetic advantages.

Again, grab that report here:

=> Holy Grail report shows you how to lose fat AND gain muscle

Plus, tomorrow I'll show you 3 research studies that prove to you that men AND women can gain muscle AND lose fat (and at any age, too!).

To your best year ever,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Let me answer this now because I know it will come up...

...you're probably going to wonder how I can recommend a report that doesn't necessarily agree with EVERYTHING that I've written.

Well, listen, let's face the facts.

In what industry does every expert agree?

In medicine? Law? Economics? Education?

No, no, no, and no.

So why should every fitness expert agree on everything?

 

But it IS important to listen to different viewpoints and to ALWAYS be "self-experimenting" with new methods when it comes to fat loss.

And to be frank, Tom and I are in agreement 97.5% of the time, but everyone likes to focus on the 2.5% where we differ. (And most of that disagreement is with the NAME of his program!)

Grab Tom's free report here:

=> Holy Grail report shows you how to lose fat AND gain muscle

I'll leave it up to you to be the judge on what you choose to believe.

Box Squat Workout

Started off the year 2011 with the last lower body workout from my current program. I stuck with this system for a full 5 weeks, and had a great session today. Warmup included bodyweight squats, bird dogs, 1-leg RDL, duck unders, leg swings, and ankle hops.

1) Barbell Squat Jump

2) Box Squat - Worked up to 315x3 (slowly but surely getting my strength back)

3A) Glute-Ham Raise
3B) Stability Ball Plank

4A) Good Morning
4B) Ab Wheel

Followed that with a simple blender drink of 1 banana, raspberries, almond milk, and some whey protein.

Today's resource:
If you, or a friend, are a beginner looking to get back into workouts for
the new year, I recommend this series

=> Beginner Total Torso Training

Today's kick-butt mindset tip:
You can't control all the circumstances in your life…but you DO control how you react to them. Stay focused on your plan. Make the right choices. Eliminate the negative and give more time and energy to the positive in your life.

Make this your best year ever,

Craig Ballantyne, CSCS, MS
Fat Loss Workouts

3 workouts for 2011

I don't know what got into me between New Year's Eve and New Year's Day morning, but I woke up and had the craziest hard-core training ideas coming to mind.

 

So New Year's morning, while walking the dog in the rain, I put together a few barbell complex workouts. I even tested one on one of
my training guinea pigs Saturday morning. Good times.

 

FACT: My New Year`s Resolution is to create more TT Training Workouts in 2011 than in any other year.

 

I also had a flash of brilliance/craziness about a new program that I'm going to call, "Muscle Murder: Capital Punishment". It's based on some programs I've been giving my Toronto Meathead clients.

But today, I want to give you 3 workouts for your New Year's Fat Loss:

#1 - A sample Barbell Complex workout

- You can do this circuit 3-5 times at the end of a workout to replace interval training.
- Do not rest between exercises.
- Rest 1 minute at the end of the circuit before repeating.
- Men: Use a 45 pound bar.
- Women: Use the 25 pound EZ-curl bar

(You can also do it with bodyweight only to start and substitute pushups for military press.)

Squat - 6 reps
Forward Lunge - 6 reps per side
Good Morning - 6 reps
Military Press - 6 reps
Front Squat - 6 reps
RDL - 6 reps

 

You'll get more of these in the February workout of the month, "The Ballantyne's Day Massacre Program".

 

(There will also be a less extreme "TT Beginner Torso Training" coming next month as well.)

 

#2 - An advanced TT Bodyweight Workout - The Gauntlet

Hopefully you've already downloaded this, but if you're new, here's the link to my most intense bodyweight program ever:

=> http://www.TTGauntlet.com

It's perfect if you are looking to lose fat and maintain muscle. But again, it's not for beginners.

#3 - The TT 2K11 Program

This is the January workout of the month for all TT Members. You can download it here:

=> January Turbulence Training Fat Loss Workout - TT 2K11

 

This workout includes:

 

- My favorite Strength-Jump superset to kick-off workout A
- The proven fat burning Adrenaline shuttle-sprints
- Unconventional TT-style Ab exercises to turn your torso into ab-plated armor
- Meathead Muscle in Workout B
- 3-minute Addiction challenges
- My favorite superset ever (kicking off Workout C)
- And a new Bodyweight Cardio 5x5 program in Workout D to end your week

Here's to your best year ever,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - The January workout of the month is available to all TT Members.

 

If you're not a member, you can join here: 

 

=> TT Members website 

 

And remember, you can cancel your TT membership anytime.

 

Just send us an email. Thanks! And see you on the forums!

New Year Workouts

Happy New Year my friend. Let's make 2011 your best year ever.

I started mind with a wet dog walk in the rain. But, it was really productive. Not sure why, but I thought up some crazy hardcore workouts for
you already - my mind was going a mile a minute with ideas.

And so I just tested one of them on a guinea pig at the gym. You'll like the workouts, including a bunch of barbell complexes that were tried out and you'll get the best of them in the February TT workout.

By the way, thanks to everyone who used TT this year!

I really appreciate all of your hard work and success. And don't forget to grab this free bodyweight workout - my gift to you - if you haven't already

=> Advanced Bodyweight Gauntlet Workout

And if you're gym isn't open but you want to train, here's a bodyweight cardio program you can do without equipment at home

=> Bodyweight Cardio Workout A - BWC3

Finally, today's kick-butt mindset tip...one that sums up how I feel about my future and yours:

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny." – Og Mandino

Make 2011 your best year ever,

Craig Ballantyne, CSCS, MS
Test-drive Turbulence Training here

PS - Happy New Year!

Best Fat Burning Workout System for 2011

I started working out in my parent's basement with a York Universal set back in 1992. And then I started buying all the muscle mags.

But...

In the 1980's and 90's, fitness magazines published fat loss workouts that recommended isolation exercises, like the leg extension machine and the chest-fly machine as being best for sculpting your body.

But we've come a long way since then...

Today I want to show you how to choose the best fat loss exercises, and even the right exercise order, to get the most fat burning and body-sculpting in the least amount of time.

Let's start with some simple rules on how to pick the exercises.

1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the bodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first in your workout.

Now before I explain the rules in detail, let's cover your warm-up.

Every Turbulence Training workout starts with a general bodyweight exercise warm-up. I don't like the traditional 5-minute cardio warm-up because it is a waste of time for 95% of people.

The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little in terms of preparing your body for resistance training. Therefore, we start every workout with a total body circuit.

When putting together total-body workouts and warm-ups, we focus on the 4 "metabolic hot zones" of the body. These hot zones are:

a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals/Torso

Why do I only worry about the back of legs? Because almost all multi-joint movements that train the back of the legs will also stress the quadriceps, even if only in a static contraction.

So use this Hot Zone warm-up in place of the treadmill:

A) Y-Squat (put hands over your head in a "Y" formation) - 15 reps
B) Close-grip Push-ups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps

Ok, now we are ready to move on to the main workout.

As stated in the workout rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.

Here's a Turbulence Training bodyweight-only, body-sculpting workout routine designed to show you the correct exercise order, and the types of exercise that are best for changing your body.

And this system is for men AND women.

In fact, I used this exact workout with one of my high-profile movie stars recently. She needed to keep her body sculpted without bulking up. But she also needed to be strong, lean, and athletic for her fight scenes.

1A) Split Squat (8 reps) [Advanced: Use the Bulgarian Split Squat]
1B) Elevated Push-up (8 reps per side) [Beginner: Use kneeling push-ups)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginners do with knees bent)
3A) Stability Ball Jackknife (15 reps) (Beginners do Mountain Climbers)
3B) Back Extension (15 reps) (Replace with DB row if necessary)

Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30-60 second rest after B, and then you repeat the superset.

As you can see, each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.

We also design each superset to use two intense, non-competing exercises. We use lower reps than most people use on their own. And we train for strength at the start of the workout when we are fresh.

Now you're probably wondering what I mean by non-competing supersets.

That means you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise. You have to pair exercises that don't use the same muscle groups.

The rules of exercise selection and exercise order will allow you to get lean, boost your metabolism, and to train with a high-intensity throughout the entire workout.

So when I put the exercises together, it is all about putting them in the right order to get you lean.

Following the resistance training portion of the workout, you'll complete the workout with fat burning Interval Training.

Interval training wasn't as popular in 1996 when I first started using it with my clients, but now every smart trainer uses it in their fat loss programs.

And that's how you do a perfect fat burning Turbulence Training workout with the best fat loss exercises.

Click here to get the complete Turbulence Training for Fat Loss System:

=> Turbulence Training

Fat burning exercises sculpt a better body faster,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

P.S. You've asked, "Is Turbulence Training for men AND women?"

I'll let TT clients answer...

"Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before."
Annette Allen

Click here to get your Turbulence Training workouts:

=> Turbulence Training

"Craig, I have finished my first official month of Turbulence Training yesterday and can't tell you how impressed I am with the results. I am down 7 pounds and 6.5 inches! I am wearing a shirt for the first time that I got for Christmas last year, it never fit before. I can't believe I feel this good."
Josh Manley

Meathead New Year

Meathead New Year was rung in with the final Meathead Workout of 2010.

1A) DB Chest Press
1B) Wide Grip Seated Row

2A) Military Press
2B) Chest Supported Row

3A) Chins
3B) Dips

4A) DB extensions
4B) DB curls

Followed by chocolate milk and then one of the ugliest blender drinks of the year: Almond milk, 1 banana, a lot of spinach, and a lot of blueberries.

Going out for a little bit tonight, what about you?

Now for your New Years fat loss plan. Simply do everything I tell you to do for the next 14 days…get the plan here:

=> 14 Day Fat Loss Guide (this is more advanced than the 21-day version)

And dont forget..."the world is ending 2012", so you really want to have a wicked awesome 2011. The pressure is on. (Oddviously I'm j/k). But
seriously...wishing you a wicked awesome 2011.

Kick ass in 2011,

Craig Ballantyne, CSCS, MS
Creator, www.turbulencetraining.com

PS - "Every battle is won before it's ever fought." – Sun Tzu...

Plan for 2011 this weekend. Your diet, your workout, and your daily schedule.

(Haha, guess who was watching "Wall Street last night...)

Books, Movies, and Deadlifts

I've been cramming my head full of content over the holidays. I've read 5 books and watched 5 movies.

5 Books I've read over the holidays:
1) Fight Club
2) The Great Gatsby
3) Bring It by Tony Horton
4) New Rules of Lifting for Abs by Schuler and Cosgrove
5) Switch

5 Movies watched
1) Inception --- Ok, I admit, I only watched 90 minutes of it. Too much work.
2) The Dark Knight --- For the 2nd time
3) Easy A --- pretty good
4) Office Space --- didn't watch it all...maybe it was better in 1999
5) And a Louis C.K. HBO special. Pretty funny.

I've also watched Season 1 of "Eastbound and Down".

What about you?

Today's workout:

1) Hang Clean
2) Deadlift
3A) Rack Pull
3B) Renegade Row
3C) Stability Ball Plank

Today's tip: Do NOT round your back in any exercise or when you pick stuff off the ground.

If you are still doing crunches, STOP, and go get the best new book on safe ab training, get the New Rules of Lifting for Abs. This is MANDATORY reading for personal trainers.

And one more resource...this week's TT coaching call:

=> 7-Day Fat Loss Guide for 2011

Train hard but safe,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Abs Training and Harsh Nutrition Truth

Another day off from real lifting. My legs are still sore from Sunday's 10-minute squat workout, so I'll leave deadlifts until tomorrow.

I did a little bit of kettlebell and bodyweight training in the garage, with some swings, snatches, and renegade rows. Good enought times. And then an extra long dog walk with lots of snowbanks climbed.

Today's top resource is a set of 3 new abs exercises from "The New Rules of Lifting for Abs" plus 3 classic TT for abs exercises

=> 3 New Abs Exercisese 

I also have a little nutrition advice for you.

Keep nutrition simple. Follow the 7-word diet:

"Eat food. Mostly plants. Not too much." - Michael Pollan

Remember...a pop tart isn't food. Use your good judgement on everything else. You KNOW what is right and wrong.

Also...the world will not end if you take the leftover cookies and chocolate and trash them. Starving children around the world will not benefit from your "not letting food go to waste". Sorry for the truth. But if you're on this blog, you're here for harsh truth fat loss advice. And the truth is that it is OK to throw out perfectly good heart-disease inducing globs of mass-produced sugar and fat. It really is.

And today's kickbutt mindset tip:

If at first you dont succeed, stop "trying"...instead, create a better plan, implement, take massive action, and get it DONE.

Let us do this,

Craig Ballantyne, CSCS, MS
Get Started With Fat Burning Workouts

PS - Ok, so me and my elves...

...spent all December working on our sewing machines to create these TT t-shirts for you

=> http://www.turbulencetraining.com/t-shirt/

Wear it sweaty, with pride.

Bodyweight Cardio Workout

No workout for me today, just did an extra long dog walk with more technical difficulty than normal. Lots of snowbanks were climbed.

Now, if you're stuck at home this week, snowed in, or just want to save some trees by not driving to the gym? Do this TT bodyweight cardio workout at home

=> Bodyweight Cardio Workout

Also, it is time for a serious message.

WARNING: To all those folks that are planning a killer extreme 7-day per week program on January 1st. Do NOT forget that your DIET is more important than your training for fat loss. Let the diet do the work while you train smart. As odd as this sounds, there aren't too many things more damaging to a good diet than being injured. When you're hurt and can't exercise, people ditch the diet pretty quick. Be smart.

So here's the 21-day"getting started" plan you need for fat loss

=> 21-Day Fat Loss Guide

And today's kick-butt mindset tip is a nice nod to personal responsibility, which I strongly believe in:

"If I dont succeed, its my own fault" - Jeff Sica, quoted in the movie 'Strong'.

Get strong,

Craig Ballantyne, CSCS, MS 

Avoid the Cardio Confessional

You'll never need to use the Cardio Confessional again...here's why. 

Friday morning, Dec. 24th, I stepped on the scale at the local YMCA and weighed 174 lbs.

Two days of eating later, I go back for my first post-Christmas workout (a real killer - 10-minute squats plus abs - watch for the exact routine in the TT Workout of the Month for February).

I weigh myself again: 171.5 lbs.

I "lost" 2.5 pounds while eating everything I could.

Of course, I never "really" trust the scale...but I'm telling you, there's something about the Turbulence Training lifestyle that allows you to enjoy food, life, and being lean...without EVER having to get on the "Cardio Confessional".

That's my term for people who think that an hour of cardio will make up for the previous day's dietary indiscretions. But nothing can be further from the truth. It's the BIGGEST cardio mistake.

For the next two months, millions of bloated men and women will be stepping on stairmasters, mounting elliptical machines, and parking their butts on bikes for hours while repenting their sinful Christmas time indulgences and other holiday feast transgressions.

Unfortunately, they will do all this with little return for the investment of their time.

Heck, even scientific research proves that they are wasting their time.

First, from Australia, a study shows us that long, slow, boring cardio didn't help one group of subjects lose fat, while another group was able to burn a lot of belly fat with interval training.

(Oh, and the interval training group didn't change their bad diets, either. So they lost fat just with interval training.)

And second, an American study showed that doing 300 hours of cardio in a year led to less than 6 pounds of fat loss in men and women.

So to sum up the research (and what YOU know to be true)...

- The cardio confessional is a waste of time.

- A mindset that involves "exercise as punishment for overeating" is unhealthy and ineffective.

- Interval training burns belly fat.

- Resistance training is the only way to build muscle and burn fat at the same time.

- Short burst Turbulence Training workouts (combining intervals and resistance training) are the best way to lose your belly fat and sculpt a sexy body.

- The interval training workouts you'll find on pages 36-39 of the Turbulence Training for Fat Loss manual will help you burn belly fat in only a few minutes per session.

Click here to get started with Turbulence Training for Fat Loss during this week's 50% off sale - found only on this special page:

=> Turbulence Training Deal for You

Get with the program,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Transformation Contest #10 Has Started

Alright, if you are ready to get back on track, hope to see you in the 10th Turbulence Training Transformation Contest. Here's the link to get started.

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

Now if you're looking for a workout to use in the TT Transformation Contest? Try this one...a classic, and still one of the best

=> Upper Body Lower Body Workout Split

And here's a video I put online that got rated XI...Turbulence Training Transformation Movie Trailer

=> Transformation Inspiration

And I got back to the gym yesterday with a lower body workout, and today with this:

1A) Bench Press
1B) DB Row

2A) DB Press
2B) Pullups

3) Pushups

4A) DB Triceps
4B) DB Curls

Plus 2 dog walks through some wicked awesome snow banks.

And last night I started reading Fight Club. I'm about halfway through already, and this quote is a good one for the kickbutt mindset tip of the
day:

"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club.

Know what you want,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Strong Training

I like training at the YMCA because they always ask me if I'm a student when I buy a day pass.

Today's workout was inspired by the movie, "Strong". It's a documentary about Joe DeFranco's warehouse gym in Jersey where he trains a lot of NFL players, hardcore college kids, and anyone with a never quit attitude. It will get you pumped to train. Check out www.defrancostraining.com.

The movie is awesome, but just the parts about his dad training, arm wrestling, and being a cop will make it worth your time. It's different than Bigger, Faster, Stronger, but like that movie, it is mandatory viewing. I can't believe I let it sit around for over 18 months before watching it.

My training:

1A) Db press
1B) Wide grip row

2A) 1-arm neutral grip db shoulder press
2B) DB chest-supported row

3A) Chins
3B) Dips

4A) DB tri extensions
4B) DB curls

All done in about 35 minutes.

Still trying to fit in a workout? Try one of these free 10 minute bangers

=> http://www.turbulencetraining.com/freeworkout/

Be good,

Craig Ballantyne, CSCS, MS

PS - Don't forget...

It is better to give than to receive.

Kenny Powers Garage Workout

Last night's Kenny Powers marathon inspired me to workout in the garage today. Did some kettlebell swings with the 70lb kb. Now if you'll excuse me, I have a personal appearance to go to down at Ashley Schafer BMW.

"Don't let the perfect be the enemy of the good." - Voltaire.....One mistake, two mistakes, three mistakes...this doesn't ruin everything. Just make the right decision next time and keep moving forward towards your goal.

Craig

New Interval Training Research

New interval training research to report to you today. A study found that 4-6 thirty second sprints (SIT) resulted in the same fat loss as 30-60 minutes slow cardio (ET).

Researchers concluded, "Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET."

I just bought the study ($25!!!) and will review it over the holidays. Here's the link to the abstract

=> Intervals vs Cardio for Fitness and Fat Loss

My workout today:

1) Hang Clean

2) Deadlift

3) Rack Pull

4A) Sled Drag
4B) Ab Wheel

Maybe some hockey later today. And of course, a few dog walks. Now to go to Freshii for lunch.

Today's resource:
9th TT Transformation Contest Winners are now up...congratulations to everyone...and I look forward to seeing you in the 10th Contest starting on Dec 26th

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

And today's NON kick-butt mindset tip...a good one to remember when your holidays get a little stressful:

"Before reacting, just stop & observe your impulse to react." - Deepak Chopra

Be good,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

Transformation Surprises

Every time we have a TT Transformation Contest, I'm pleasantly surprised by the results. This time 3 things stand out...

First I was shocked by the massive fat loss of 2 male entries, and then I was pleasantly surprised by a powerful trend among our female transformation finalists.

By the way, if you haven't voted yet, please do so here (today, Monday, is the last day to vote):

=> Transformation Contest Voting

Now let me explain those 3 transformation shockers...

1) In past contests, our record fat loss results had been just under 34 pounds in 12 weeks (for both men and women).

Amazing.

But I was shocked to see that one of the men in the Over 40 category achieved an amazing 36 pounds in just 12 weeks. Pretty awesome, huh?

2) Among our female entries, we had several women using the most advanced and extreme TT workouts, including "TT Resistance Evil" and a couple of the TT Meatheads programs.

I love it when a girl trains hard to get lean and sexy. There isn't much that beats seeing a girl deadlifting in the gym.

3) And finally, the ultimate surprise...

...a gentleman in our over 40 category had the courage to enter and lose 55 pounds in 12 weeks.

Now as you'll see, he had a lot farther to go than most folks, but NOTHING stopped him.

He followed the TT core value: "Never, ever, EVER give up!"

I want to personally thank his brother (who told him about TT), and his sisters for supporting him in his journey.

I hope you'll check out his transformation...and ALL of our entries, and vote for them today here:

=> Transformation Voting

I am extremely proud and grateful of everyone who commits to the TT Transformation Contests.

NEXT CONTEST UPDATE:

Our first day to enter the 10th TT Transformation Contest is Sunday, December 26th. Yep, the day after Christmas.

All of the rules for the 10th - including the prizes - are here:

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

Looking forward to receiving your success story in 2011,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Don't forget about your chance to get 17 TT Workouts...

...is available this week only.

You'll get instant access to 17 of the Turbulence Training 2010 Monthly Workouts in this package:

=> 2010 TT Workout Package

Cheers to your success in 2011!

Meathead Workout And Dog Photos

Meathead Monday Christmas Time workout today. Fun times.

1A) Lockout Presses
1B) DB Row

2A) Pushups
2B) Pullups

3A) DB Triceps extension
3B) DB Curl

Then hit a dog walk. While walking the streets of Leslieville, the dog just kissed an old lady on the street. Made her day. BTW, I've added some new photos of the dizzle playing in the snow at the park on my FB page here:

=> http://www.TurbulenceTrainingFanpage.com

Also, checking out the TT year in review, it feels good to look at this picture and list of all the programs that TT put out in 2010...yep, TT really put out this year:

=> 2010 Workout Year in Review

Finally, today's kickbutt mindset tip (and this one is getting a lot of feedback)

If you want to take care of your family and friends, you must first take care of yourself. "You cannot brighten another's path without lighting your own." - Frank McKinney

Take care,

Craig Ballantyne, CSCS, MS
Turbulence Training for Life

Early Sunday Squat Workout

Early workout. Lots to do today.

1) Barbell Jump Squats (just bar)

2) Box Squats

3) Glute-Ham Raise

4A) Step Up
4B) Ball Plank

Now a dog walk, then going to the Lakers-Raptors game.

Today's resource:
Had a very interesting conversation with Alwyn Cosgrove the other day about the future of fat loss...he has a great article on "Self-limiting exercise" that you should check (mandatory if you are a trainer)

=> Self-Limiting Exercise for Fat Loss

And today's kick-butt mindset post:

'If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.'

Keep going,

Craig Ballantyne, CSCS, MS
TT for Fat Loss

PS -  Finalists of the 9th TT Transformation Contest are up...

...please vote here (New records set in Men's Over 40 division!)

=> Body transformation contest finalists

Voting ends on Monday.

The Turbulence Training 2K11 program gives you another round of Turbulence Training using the most effective methods from the past year of fat burning workouts.

Time to kick off your Best Year Ever!

The TT 2K11 program gives you another round of Turbulence Training using the most effective methods from the past year of fat burning workouts.

The workout is combo of what has not only worked for Turbulence Training members, but also what has worked for me in my personal workouts.

So you’ll get…

- My favorite Strength-Jump superset to kick-off workout A

- The proven fat burning Adrenaline shuttle-sprints

- Unconventional TT-style Ab exercises to turn your torso into ab-plated armor

- Meathead Muscle in Workout B- 3-minute Addiction challenges

- My favorite superset ever (kicking off Workout C)

- And a new Bodyweight Cardio 5x5 program in Workout D to end your week

Enjoy! And here’s to your best year ever!

Click here for TT 2K11

Craig Ballantyne, CSCS, MS

9th Transformation Contest Voting

Finalists of the 9th TT Transformation Contest are up. Please vote here (and check out the new records set in Men's Over 40 division!).

=> TT Transformation Contest #9 Finalists

And here's my Meathead Friday Workout

1A) Close-Grip Press
1B) Wide-Grip Seated Row

3) DB Chest Supported Row

3) KB Swing

4A) EZ Bar Triceps
4B) EZ Bar Curls

BTW, some of our female finalists here used Meathead workouts to lose fat and get sexy lean. Check those girls out here:

=> TT Transformation Contest #9 Finalists

Here's a list of some of our female clients and the workouts they used in the contest.

Katie
TTK5
TTK6
Buff Dudes/Hot Chicks

Angela
TT Hot chicks and buff dudes
TT for abs
TT transformation 2

Catherine
TT Meatheads 4X4,
TT Resistance Evil,
TT Adrenaline.

Abby
TT for Meatheads V
TT for Jacked & Lean Meatheads
Resistance Evil: Afterburn TT

And here are the workouts used by Terry who lost a record-setting 36 pounds in the Men's Over 40 division:

Terry
TT 6 mth BW manual phases 1 and 2
TT DB depletion
TT BW Cardio 3.0

Cool stuff!

Today's resource:
This week's 7-day fat loss coaching call features Transformation Contest updates and abdominal exercise research (and my Christmas present)

=> Ab Exercises Update

And today's kick-butt mindset tip:

"Ask yourself this question: Does this activity move me closer to where I want to be or farther away?" - Larry Winget

Stay strong,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com