Monday, June 29, 2009

This Sore Throat is Making it Hard to Eat!

Out of nowhere, I got a soar throat on Saturday afternoon. But the strange thing is that the soreness and swelling is only my left side. The right side of my throat is absolutely fine. And there's no coughing. Just a really sore throat on the left side.

It got worse Sunday evening, and I wasn't even sure I'd be able to sleep last night, but I got in an okay rest (got up a few times) and it felt better this morning...but its still a 7/10 for pain right now. Hopefully gone tomorrow. And hopefully not worse.

Anyways, I started a new workout today:

1A) Overhead Squat - 135x3x5
1B) Pullups - 3x10 (stopping 1-2 reps short of failure)

2A) DB Chest Press - 80x3x8
2B) BB Row - 185x3x10

3A) Full Squat - 235x2x6
3B) Hanging Leg Raise - 3x6

35 minute session,


5 Powerful Weight Loss Tips

By Nia Shanks

1) There is no best eating pattern for everyone that leads to weight loss.

My first couple of years training clients, I told them they needed to eat 5-6 small meals every day. No matter what their personal situation, I thought that was the ultimate way to lose fat. That simply isn’t the case.

I soon realized that any eating pattern can lead to weight loss as long as healthy nutrition principles are followed .

I told my clients to apply the nutritional guidelines I provided and then follow an eating plan that worked for them: 3 meals per day, 3 meals and 2 snacks, 2 meals, intermittent fasting, etc. It didn’t matter as long as they applied healthy nutrition principles.

Not only did they still achieve GREAT weight loss results, they weren’t as stressed because the eating patterns they chose fit into their lifestyle . This also meant they were more compliant and consistent.

Compliance + consistence = weight loss.

2) Realize there are no excuses.

Just because you don’t have the time or money to join a gym doesn’t mean you can’t lose fat and build the body you desire.

Craig has provided numerous bodyweight workouts that can be done at home, or anywhere else. In fact, some of my best fat burning workouts were done at home or outside with bodyweight workouts.

Once you admit that you have no excuses for not losing weight, you will be more likely to take responsibility for your actions and finally take action . All you need to do is realize your personal limitations (time, money) and then make a plan from there.

Bodyweight workouts are completely free and can be done anywhere.

3) Set yourself up for success.

This statement ties into the previously mentioned points. If you know that eating 5-6 small meals every day is going to be a burden, then why choose to follow that eating pattern? If you know it will be too difficult to go to the gym four times per week consistently, why schedule those days to workout?

Once again, assess your limitations and make the appropriate plans. Schedule your workouts on days you know are convenient; follow eating patterns that fit into your life.

This brings us to my motto: revolve your eating patterns and exercise habits around your life, not vice versa. There are more important things in life to do than spend excess time stressing over eating and working out.

4) Train for performance.

Instead of worrying about how many calories you burned at the gym and what percentage was from fat and carbohydrates, just focus on improving upon your previous performance.

If you simply focus on doing better than last time (lift more weight, do more reps with the same weight, decrease the rest period) then you will get the fat loss results you want .

By forcing your body to improve its performance, your body will be forced to adapt. Think about it: football players, sprinters, gymnasts, pole vaulters, and other athletes don’t worry about burning fat when they train. They focus on getting better at what they do and they have physiques most people only dream about.

5) Get back your workout motivation.

We’ve all been there: we know we should go to the gym or do our at home workout, but we just can’t get the motivation to actually take action.

What do you do when you lose your workout motivation?

What I do with myself and my clients, and what I suggest you do, is completely change things up. If you’ve been training at a gym with dumbbell and barbell exercises, why not train at home or outside with bodyweight exercises only.

Maybe you can switch from total body workouts to an upper/lower split. Maybe you can learn some new exercises. Try using a new tool such as kettlebells and sandbags. The point is to do something different that will get you excited about working out again.

Apply those tips to your life, nutrition, and training, and watch your weight loss go to a new level.

Go to to get the No Non-Sense Fat Loss Manual for free and for more no non-sense fat loss training and nutrition information from Nia Shanks.

Sunday, June 28, 2009

Bodyweight Circuit Training

Here's this week's new bodyweight circuit program and diet tips...
- The truth about who is in charge of your diet and workout program
- 3 powerful bodyweight circuit workouts
- How to replace rice and pasta in your meal plans
- The latest "nutrition fad" that I'm giving up!
- How to prepare for the 4th of July BBQ's
- How to get enough protein on a vegan diet
Let me know how I can help you get more results,
Craig Ballantyne, CSCS, MS
PS - And don't miss this week's big nutrition news...
...a new set of Done-For-You, no work involved meal plans will be available on Tuesday.

Friday, June 26, 2009

Friday Deadlift Workout

Great day today...started with a dog walk, then a workout, then got out of the city and drove to the country, hit the dog park, and then got home and gave Bally the Dog a bath. He was a stinky lil' stinker.

Workout went like this...

1) Power Clean - 175x3x5

2A) Deadlift - 350x2 (overhand, personal best), 375x2x2 (alt grip)
2B) 1-Arm DB Shoulder Press - 65x3x6

3A) Deadlift - 315x6, 225x13
3B) Cable Abs - 3x12

Weekend off, and new program starts Monday. Switching it up a bit.

Have an amazing and active weekend,

Craig Ballantyne, CSCS, MS

PS - Check out the free TT Seminar videos

...last January we filmed a one day TT seminar in Toronto...and now the videos are online.

Click here to watch the TT seminar for free!

Wednesday, June 24, 2009

Squat Workout & Vegan Meals

I was beat during/after this workout. Whooped. Must have been the heat in the gym and the terrible sleep I had last night…

1) Overhead Squat – 115x5

2A) Parallel Squat – 325x3x5, 275x7
2B) Bodyweight Row – 26, 18

3A) Full Squat – 195x3x10
3B) Back Extension 2x10

Then for food...

2:30pm – After Workout
• ¼ of a watermelon
• Bowl of Ezekial Almond cereal (1.5 cups), 1 cup almond milk, strawberries

4pm – Snack
• 2 cups applesauce
• 3 oz almonds

Deadlift on Friday,


PS - Don't miss this kettlebell bodyweight circuit workout

Greatest TT Workout Cover Ever

I love this.

Workout coming on July 1st!

If you have a website and want amazing artwork like this, check out:

Bally looks insane!

So do I!

I love it,


Tuesday, June 23, 2009

Kettlebell 555

You'll like this...

Kettlebell 555

  • 200 kettlebell swings
  • 100 prisoner squats
  • 50 stability ball rollouts
  • 100 bodyweight squats
  • 105 pushups

Nice workout this morning!

NOTE: I used as little rest as possible, but didn't go straight through on any exercise.

I also started reading "The China Study". If you don't know, this is a highly-referenced book written by a well-known cancer researcher and it claims that if you eat meat and dairy (animal protein) that you greatly increase your risk of cancer. It recommends a plant-based diet. More info to come…

And here was today's lunch:

· Salad - spinach, onion, mushrooms, 1/2 avocado, couscous, olives, chickpeas, red peppers, broccoli.

· 1 glass almond milk.

· 1 bowl of applesauce with 1oz almonds.

Back to work,

Craig Ballantyne, CSCS, MS

PS - Think you can't get enough protein from vegetarian foods?

Check this out

Monday, June 22, 2009

Anti-Gym Summertime Workout

Have you ever wondered, “Why the hell am I in this hot and stuffy gym during the summer time when it is so beautiful outside?”

I just had an e-mail from young kid who used to wrestle at my high school. He wanted to know what some good exercises might be to do in 30 minutes at the gym.

The first thing I said to him, “Why are you wasting time going to the gym? Save your workout time and train outside at home.

So I sent a few video links to a couple of my staple low/no equipment fast home workouts and he loved it.

Long story short, the gym sucks and it sucks even worse in the summertime.

So, I wanted to share a workout with you that is super effective for fat loss; and a fast enjoyable outdoor summertime workout

Here’s what you need to get started with your summer time home workout program.

  • A Hill preferably – 15-25yd/meters in length but longer is ok too; not shorter though
  • 1 Kettlebell preferably or Dumbbell – a weight that you can press 10 times overhead comfortably
  • Stop Watch

Start with hill runs: start at the bottom; sprint to the top.

When you reach of the top of the hill on your first repetition, start your stop watch; that begins your rest.

Walk down the hill and rest until the watch hits 1 minute. When it does, start sprint #2; continue to do this until you have reached the desired number of reps.

These are called ‘on the minute hill sprints’.

Wk 1 – 12 reps

Wk 2 – 13 reps

Wk 3 – 14 reps

Wk 4 – 15 reps

So far you have only invested a little more than 15 minutes give or take your warm-up.

Now, on to the finisher: this is the ‘simple but not easy part’.

On to your kettlebell or dumbbell.

Ø 1 – Hand Swings: 10 reps per side

Ø Snatches: 10 reps per side

Ø Presses: 10 reps per side

Wk 1 – 3 cycles thru

Wk 2 – 4 cycles thru

Wk 3 – 5 cycles thru

Wk 4 – 6 cycles thru

Rest 60 seconds in between cycles.

Total Workout time: Approximately 40 minutes.

If you don’t know how to do the exercises above, swing on over to my youtube channel

and do a little snooping around and you’ll find them quickly.

Working out at home can be tricky because we have all gotten ‘too busy’ from time to time; here’s a little trick: pick a local park that you’ll have your workout appointment at.

If you have kids, take them with you even if they interrupt your workout for 20 minutes, you will still have only spent 60 minutest at the park with your kids, being a good role model.

It can be a little daunting to run on your own; more once I have been guilty of not running because ‘I didn’t feel like it’. To overcome this, you just have to start your first rep once you’ve done that you’ll be committed.

Worried that this little drill isn’t going to be ‘enough for you’?

I would say try it first, and if it is still too easy, grab a heavier dumbbell; a 5lb or even 10lb jump should do the trick.

If you are suspicious of the weight loss results that this simple program can deliver, all I can say is try it for 4 weeks and then send me your hate mail if it doesn’t work.

So, get out of the gym and get outside. Enjoy a few rays, some fresh air, and a fast productive workout that will help shed some belly fat and give you a fully body workout in less than 45 minutes.

Of course you could still go to the gym and sniff recycled sweat if you want.

Troy M Anderson

Come watch 35+ Workout Videos or Join

Us for a Meltdown Live On Friday

All 100% FREE at:

The #1 Kettlebell Fat Loss Workout Program

Last Time for This Workout

This is week four of this program, so I'll be switching things up next week. Going to add more bodyweight stuff to the upper body day. Look for that one next week...modeling it after August's "TT Meathead's Get Jacked & Lean" program.

Here's how today's workout went down along with what I ate after...

1A) Bench – 260x3x3, 225x7
1B) Seated Row – 4x8 @ 215

2A) DB Press – 55x3x12-15
2B) BB Row – 185x3x10

After Workout vegan meal
- ¼ Watermelon
- 1 cup Hemp bliss

- 1 can Amy's organic chili + mushrooms, spinach, onion, topped with salsa and avocado
- 1 piece spelt bread
- 20 cherries

Good times,

Craig Ballantyne, CSCS, MS

PS - Anyone go see "Food, Inc." yet?

Let me know how it is!

Vegan Protein Diet Video

If I had a nickel for every question I get about eating protein on a vegetarian diet, I'd be able to buy afford another Bally the Dog.

And since that's the most common question I get, I decided to film a new video for you in my kitchen where I go over at least 7 vegan protein foods... will surprise you how I get over 100 grams of protein per day without meat, dairy, eggs, or soy.

Check it out here:

=> High Protein Vegan Foods

If you have any questions about vegetarian diets, please post them on my blog and we'll answer them ASAP!

Looking forward to your vegetarian and vegan eating questions,

Craig Ballantyne, CSCS, MS

PS - Watch for Vegetarian, Vegan, and even Raw food meal plans in July...

This project is taking longer than I thought it would...but it's only because we want to give you the best vegetarian meal plans for every body type.

Plus you'll get info on how to eat vegetarian without breaking the bank. Stay tuned!

Sunday, June 21, 2009

Maximize Your Workout Time and Spend More Time Living Life!

Every morning I review one Kekich Credo, and today's was very timely (since it is Father's Day here in North America)...

Kekich Credo #2 - Cherish time, your most valuable resource. You can never make up the time you lose. It's the most important value for any productive happy individual and is the only limitation to all accomplishment. To waste time is to waste your life. The most important choices you'll ever make are how you use your time.

So what does that mean for your workout?

First of all, supersets and interval training are the answers to give your short workouts and fast fat loss results.

You need to spend more high quality time in the gym, but less overall time in the gym.

You do not have to train for an hour, even if you work with a trainer. Why not get more results in less time?

And you need to stay active on off-days, but build a better life into this activity. Regain your love of activity. Is there something missing in your life –
dance, sports, time with family. Make activity part of your life again.

Have a great day - you deserve it!

I appreciate you reading this blog.


Craig Ballantyne, CSCS, MS

PS - I have another blog with even more in-depth fat burning articles...

Check it out here:


Signup for the free newsletters at: - NEW!!!

Saturday, June 20, 2009

Diet Reconstruction

Lots of folks asking what the Diet Reconstruction is all I'm posting the video to let you all know...I think I'm going to stick to a vegan diet for the rest of July as well.

Friday, June 19, 2009

Friday Deadlift Workout

I like saving Deadlifts for Friday. It's an exercise that makes you feel like you've earned a cold beer.

So today was deadlift day...

1) Deadlift – 345x2 (overhand personal best), 385x3x2 (alternate grip), 315x10

2A) 1-Arm DB Shoulder Press (3x5 with 70)

2B) Good Morning (185x3x8)
2C) Cable Abs

After the workout I had 2 bananas, 2 cups of Hemp Bliss (tastes like dirt!), and a 1/4 of a watermelon.

Good one,

Craig Ballantyne, CSCS, MS

PS - If you need a five minute workout...

...check out my other blog here:

Five Minute Bodyweight Workout

Wednesday, June 17, 2009

Looking Forward to Chocolate Milk

I am looking forward to the day when I can drink chocolate milk after my workouts again. I'm not sure if I'm going to try the vegan thing right through to the end of July or not, but I really would have liked a chocolate milk after my workout today...

...mostly because it was dang hot in the gym. You know you're in trouble when you walk in the gym and the front door is open. That means the AC is not working.

And I train in a stuff, stinky old gym so I was drenched by the time I had finished my first real set of squats. Here's the full workout rundown...

1A) Parallel Squats - 4x5
1B) Inverted Rows - 2x25

2A) Olympic Squats - 3x10
2B) Back Extension - 3x8

With warm-up, that lasted 45 minutes. Then I walked home and tried a snack that wasn't even 1/10th as good as a chocolate milk would have been...

after workout snack: bowl of ezekial almond cereal with almond milk, hemp bliss, and straweberries. Not very good.

Time to get ready to film the July Workout of the Month, The TT Reconstruction Diet & Workout.

You're going to love it,

Craig Ballantyne, CSCS, MS

PS - Don't miss all of my workout videos on Youtube here:


Tuesday, June 16, 2009

Free Meal Plans for You

Let's say you and I just did an amazing TT workout, and then we went for a Green Tea and program consultation in my office...
...and that's where you told me that you were struggling to get results.
I think that after a long conversation we'd both agree that the #1 obstacle stopping you from getting results is your nutrition.
After all, you've already got the perfect TT workouts, but you need to know what to eat, right?
And yeah, I could sit there and lecture you about the need to eat protein, good fats, and the right carbohydrates...
...but really, what good is my silly old "theory lecture" without telling you EXACTLY what foods to eat and when, right?
But that's not my area of expertise...
Fortunately, I found some experts to help friends Vince DelMonte and his personal nutritionist, Pat McGuire, and they've put together...
- 1600 calorie meal plans for women
- 2000 calorie meal plans for men

And they are FREE!
So if you need a free 7-day meal plan to help you eat right to get results, then I have great news for you.
These meal plans are guaranteed to help you eat right for FAST results.
I'm talking, "I have a wedding in 2 weeks and need to impress my friends and make my Ex really jealous" fast.
That's what I'm talking about.
Why are these being given away?
Because I've received hundreds of emails from frustrated dieters just like you who need more nutrition help to reach their goals.
And after years of looking for someone to help you, I finally got Pat and Vince to take care of you.
So take advantage of those free plans because this offer is only available until tomorrow.
Looking forward to your success,
Craig Ballantyne, CSCS, MS
PS - Seriously, the free meal plans are only available until Wednesday night.
It's also your last chance to get results in time for the big July holiday weekend. Don't miss out.
You simply can't out-train a bad no matter how good your TT workout is, you need these meal plans to get maximum

Monday, June 15, 2009

Bench Press & Rows - Monday Workout

I'm weighing in at about 184 these real change since I've started the TT Diet Reconstruction...just need to force myself to eat more. It's tough to eat a lot when you stick to whole grains, fruits, vegetables, beans, and raw nuts.

A great diet to lose fat...but more on that in July - or as soon as I get my videos edited that I did last week with vegetarian diet expert, Kardena Pauza. 

Workout was good...stronger than last week.

1A) Bench - worked up to 260x2x3 plus one set of 225x7
1B) Narrow Grip Seated rows - 210x4x8 (used a different seated row station this week, and this one was harder)

2A) DB chest press - 3x15
2B) BB Row - 185x3x8

Did a little bit of cable external rotations after.

Then I walked home.

For lunch, I had a 1/4 watermelon and 2 almond butter sandwiches.

Time for another snack,

Craig Ballantyne, CSCS, MS

PS - Did you know you can get a lot of protein from whole grain products?

So far today I've had 2 servings of oatmeal (7 grams protein each) plus 4 slices of bread (5-7 grams of protein each) for a total of at least 34 grams of protein.

Beans are also a huge source of protein (about 15-20 grams per serving).

It's not hard to get all the protein you need. No shakes required.

Sunday, June 14, 2009

Sunday Deadlift Workout

Got home from LA. about 3pm on Sunday and excited for week ahead. I'm going to help a lot of people with some new info I learned on the weekend in Newport Beach. What about you? Any big plans?

As soon as I unpacked, I ate raw vegetables and hummus, 2 bananas, and an apple. On the plane, I ate a bag of nuts and fruit (and I had two apples before getting on the plane at 6am LA time).

I had so much energy that I just had to go to the gym and deadlift (since I missed deadlifting last week).

Here's my workout...

Overhand Deadlift – 340x2
Alternate Grip Deadlift – 360x2, 375x2, 385x2x2, 315x4
Overhand Deadlift – 225x12

That was it.

Hope you have a great week,

Craig Ballantyne, CSCS, MS

PS - Don't forget to check out this week's coaching call...

...And the TT Meathead workout.

Meathead Fat loss Workout

Reformed Meatheads & Bodyweight Intervals

I've been waiting to share this program with you for a while now...

You're going to love the TT Meatheads Fat Loss program.
It's another advanced belly fat blaster. You ready? Let's go.
You'll discover...
- the ultimate "get lean and jacked" meathead workout
- 3 new bodyweight interval programs
- 14 different off-day "recovery activities"
-  a unique new abdominal plank exercise
- my pick for the best machine for interval training
- an interval training workout video
- 5 new vegetarian foods in my grocery list

Click here to read the workouts

Let me know if you like this program,

Craig Ballantyne, CSCS, MS
PS -Don't miss the first two muscle building meatheads workouts...
If you want to build muscle for the summer, these are my latest mass workouts to help you build your chest, arms, upper back, and legs.
And so much fun.
Click here for the TT muscle building workouts

"Craig, the workout you gave me is awesome. It incorporated many of the core strength and muscle building exercises I am use to, while adding in the Turbulence Training component which keeps my intensity high. The results I have scene from Craig's workout are amazing. I am getting Stronger , Leaner and More Muscular. What else could you ask for? You gotta get the Reformed Meathead program if you want to see results FAST while keeping your workouts short and intense...get the results you want in under an hour...I love it!"
Mike Lanzalone, The "Original Reformed Meathead"

Saturday, June 13, 2009

Friday Night Dinner & Saturday AM Workout

So earlier this week when I was sick, I missed my chance to hit the grocery store and buy some vegetarian snacks for the week, so it's been a little tough sticking to veggie eating.

It wouldn't be so hard if I didn't need so many calories just to maintain my weight, let alone gain weight.

Yesterday I had meetings all day, and ate a lot of carbohydrates through oatmeal, a roasted veggie sandwich, fruit, and a lot of almonds.

At dinner last night, we went to the Yardhouse restaurant in Newport Beach (at the Fashion Island mall), and I had angel hair pasta with vegetables and then fresh raspberries for dessert. Not the best pasta (processed), but after dinner I felt great while some of my friends were either half-drunk or had bloated bellies from huge dinners followed giant brownie desserts.

So being on the TT Diet Reconstruction program sure helped last night. After sitting around BS'ing and telling stories with some guys, I had a late snack of almonds and apricots.


Then got up early (5am local time) to do another TT Reconstruction Program and the TT Reconstruction 100 bodyweight circuit. This program - coming in July - has some of my favorite lesser known exercises. Watch for will be good times!

Then I had a breakfast snack of almonds and 2 apples while watching this:

Will have 2 big bowls of oatmeal at second breakfast soon.

Going home tomorrow morning,

Craig Ballantyne

Friday, June 12, 2009

Reconstruction Workout

Trying to stick to my East Coast Time Zone as much as possible while I'm here on the West Coast, so I went to bed right after the Lakers' game and got up at 5am local time.

After a bit of reading and light breakfast of a banana, almonds, and dried apricots, I hit the hotel gym with a personal client to try out Workout A from July's TT Reconstruction Program. I even did most of the exercises too, but with light weights.

It went great...a longer than normal warm-up, pullups, interesting hamstring exercise, a pushup medley, split squats, and then a dumbbell complex to finish off. You'll love it.

July's TT Reconstruction Diet & Workout manual will be like nothing you've ever read in the Turbulence Training archives. So much new info in there...

Stay strong,

Craig Ballantyne, CSCS, MS

Click here to become a TT Member and get instant access to the Reconstruction Program when it is released on July 1st

Thursday, June 11, 2009

Thursday Workout in Newport Beach

I like going from the East Coast to the West Coast Time zone because for a few days you feel like you have 3 hours to catch up to everyone back East. So even though I think it's 3pm (as it is in Toronto and NYC), its still only noon here...lots of time to get things done.

I've already done a short morning walk around Back Bay, and hit a workout at the 24 hour fitness (where I watched a woman do leg press while reading a magazine - good times).

My workout...

1A) RDL - worked up to 285x6
1B) Standing 1-Arm DB Shoulder Press - 65x2x6, 70x2x5

2A) BB Shrug - 4x8-12
2B) Cable Abs - 3x12-15

Then hit a little Mexican restaurant for some beans, rice, avocado, and salsa.

Now to actually do some work and help folks around the world lose belly fat,

Craig Ballantyne, CSCS, MS

PS - Don't forget to join my facebook page at:

Wacky Wedensday Out West

Yesterday was a strange day...but it all started fine. I got up earlier than usual so I could get to the airport on time for my 8:30am flight to LA. That went pretty smoothly, except for the hour straight of Turbulence we had over Colorado.

Someone forgot to tell the pilot that Turbulence should last no more than 45 minutes.

Anyways, got to LA and met vegetarian diet expert, Kardena Pauza. One of the reasons I flew out here was to have a diet consultation with Kardena, and did I ever learn some amazing stuff and eat some delicious raw foods...eventually.

But first, I don't know what happened to me, but two hours after my flight landed I started feeling terrible. Similar headache and feeling I had after my flight to Vegas the other week, even though I drank extra water on the plane.

And worse, I started getting an upset stomach. Terrible timing since Kardena, her brother, and I went to Planet Raw (a restaurant owned by a world famous raw chef named Juliano). I could barely eat more than a few bites of my raw "linguine and meatballs".

Somehow we managed to film a couple of videos for you about vegetarian eating while at the restaurant, and we'll get those up soon, but after lunch we had to go back to her brother's house so I could pass out on the couch.

And shockingly (to me), I was sick. Physically sick. Sorry to share that with you but it was the weirdest thing. I can't remember the last time that happened to me.

I spent the next two hours passed out on a couch in a stranger's house in Marina Del Ray (very close to Venice beach). And when I woke up, there was a cat lying on my legs.

Do NOT tell Bally the Dog. He would not be too happy about that.

Fortunately, after my nap I felt much better, and we were able to film 4 more videos for you...and hopefully I don't look too bad in them.

Kardena critiques my diet on camera, goes over vegetarian and vegan substitutions for all meals, and shows you some common foods most folks think are healthy but shouldn't be a part of any weight loss diet.

You'll be surprised by some of the foods she exposes.

Once I get back to Toronto we'll get those edited and up on a website for you.

Time for a nice morning walk around Newport beach to get back on track,

Craig Ballantyne, CSCS, MS

PS - Hope you are feeling better than I felt yesterday. Have a great day!

Tuesday, June 09, 2009

Tuesday Workout & Vegetarian Protein Update

Wrote up a quick and possibly controversial vegetarian protein update, including the most recent vegetarian weight loss study results.

Visit my other blog at to learn more about it.

And now for today's workout...

1) Overhead Squat – 95x5

2A) Medium Stance Parallel Squat – 315x2x5, 325x3
2B) Inverted Row – 22, 18

3A) Olympic Squat (full squat) – 185x3x10
3B) Eccentric Cable External Rotations – 2x8

4) Back Extension – 3x12

Pretty good.

Off to Cali, but will deadlift on Thursday. Hopefully will find a Gold's Gym near Newport Beach.

Stay strong!

And just say NO to protein shakes,

Craig Ballantyne, CSCS, MS

Top 10 Fat Loss Foods From Tom Venuto

I know you can't get enough nutrition info, so here is an amazing resource from my friend and mentor, Tom Venuto.

Tom gives you his top 10 foods from a wide range of categories, including top lean protein sources, vegetables, fruits, and even lean body carbohydrates.

=> Click here to discover the lean body foods for your diet
And remember...
You can't out-train a bad diet,

Craig Ballantyne, CSCS, MS

PS - By the way, I highly recommend Tom's ebook as a MUST-HAVE for anyone transforming their body.

Not only does it contain his proven bodybuilding-diet secrets, but more importantly, it gives you motivation and support tips to stick to your program for life.

That's will help you stick to your diet and workouts forever.

=> Click here for Tom's best selling transformation book

Tom's info has my highest recommendation!

Monday, June 08, 2009

Monday Workout & Vegetarian Diet Adventures

Another day, another whacky vegetarian diet adventure.

Yesterday's "organic spelt flour veggie patty" turned out really well, but today's Hemp Beverage was a bit of a disappointment. As one TT Twitter reader said, "it makes almond milk take delicious". That said, I'm going to find a way to make it work...other TT'ers have suggested mixing in banana and peanut butter in a shake.

You couldn't go wrong with that.

Here's today's right pec felt tight from the start, even though I did my regular thorough warm-up, so it set me back a bit.  

1A) Bench – 255x3x3 (pec felt tight so I stopped there)
1B) Seated Row – 210 x 4 x 10

2A) DB Press – 45x3x15
2B) BB Row – 185x3x8, 135x8 (dropset)

3A) BB Curls – 3x10
3B) DB Triceps Extensions – 3x8

45 minutes (includes long warm-up for bench press)

Then I came home and had lunch...

2 nut butter sandwiches
- 4 slices pumpkin seed bread (purchased from Mabel's Specialty Shop in Toronto)
- 2 tablespoons organic cashew butter
- 2 tablespoons dry roasted crunchy almond butter
- some blueberries to top each sandwich
- 1 cup unsweetened hemp beverage

Squats tomorrow and then flying out to Cali on Wednesday,


PS - Here's the only fitness interview you'll ever read where Marty McFly is referenced...

I talk about time machines and TT.

Click here to read my interview with Alwyn Cosgrove

Sunday, June 07, 2009

New Bootcamp Workout & Fat Loss Guide

Time for another 7-day coaching call and NO equipment bodyweight abs workout.
You'll discover...
- A new advanced abs 6-minute workout
- A NO-equipment bodyweight bootcamp workout you can do anywhere
- 5 cool pushup variations
- A bodyweight circuit EVERYONE should be doing
- Vegetarian diet tips
- How I used a tennis ball to inflict pain on my body...with a purpose
- The most important interval training tip...ever?
Don't miss the easy-to-follow abs and bodyweight workouts,
Craig Ballantyne, CSCS, MS
PS - If you are a trainer and need more bootcamp exercise and workout ideas...
...don't miss my "Done-For-You" bootcamp workouts that you can use immediately to start helping your clients get more
results in less time and without the need for any equipment.
PPS - There are also 3 killer bootcamp business bonuses to help you make over $100 an hour doing what you love!
Let me know if you have any questions!

Friday, June 05, 2009

Deadlift & Diet Reconstruction

5 days down on the June Diet Reconstruction and TT Reconstruction program and things are going pretty well. I miss the chocolate milk but only a little. Had a few experiments with some new foods this week, and some stuff was good, others not so much.

First, today's workout...

1A) Deadlifts - Did about 7 sets of 2 reps, worked my way up to 375x2 with alternate grip. Then finished with a couple of sets at 315 for 10 reps.
1B) Standing 1-Arm DB Shoulder Press - 4x6 with 65's

2A) Good Morning - 3x12
2B) Cable Abs - 3x12

3) DB Split Squat 1x15

That's all I had time for...45 minute workout.

After training I tried another health food store to see if they had anything interesting...I grabbed a couple of boxes of Ezekial Cereal. I'm not a huge fan of this stuff but I want to have a lot of variety in vegetarian foods this month.

I also grabbed a couple of snack bars, and it was borderline to cheating on the "no added sugar" because of the honey and malt that held the bars together...but I'm calling, "Not cheating - just close!".

Here are the ingredients of the first bar, "Mango Almond" from "Earthly Goodness":

- pumpkin seeds, dried mango, natural almond, honey & malt (196 calories, 9g protein, and not very good)

The second bar was much better..."Gluten Free Carob Bar" from "Earthly Goodness":

- Cashews, sunflower seeds, coconut, peanuts, peanut butter, carob, sesame, quinoa flakes, honey & malt (209 calories and 12 g protein)

Then I had a bowl of Ezekial Blueberry Cereal with almond milk, and a slice of rice bread with cashew butter.

Now time for some watermelon,

Craig Ballantyne, CSCS, MS

PS - I started the week at 183.5 and I'm back up to 185...

...TT Reconstruction is going as planned.

Must have been the workout & diet tips from Jay Ferruggia.

=> Click here for Jay's Muscle Gaining Secrets

Thursday, June 04, 2009

You Win Some, You Lose Some Diet Adventures

Today was an off-day from real workouts (but I still did my TT Reconstruction program - coming for all TT Members in July!).

After that, I got a new "vegetarian" grocery shipment in from my assistant Amy (she does my grocery shopping, what can I say, I'm lazy).

I told her all about the new Diet Reconstruction I'm doing for June, and told her to surprise me with some new types of bread, nut butters, beans, and more. It was quite a challenge, and as the title of this blog post hints, "We won one and lost one".

First, the winner..."Organic Oven" Multi-grain Rice Bread with Certified Organic Flax Meal & Quinoa Flakes (diary-free, egg-free, sugar-free, and gluten-free). Heck, you could just eat the name of this bread and you'd be full.

Anyways, I made 2 "cashew butter and blueberry sandwiches" with this bread, and it was a hit. So that was our winner.

Two hours later I tried another vegetarian diet experiment...and came out on the losing side. This time, I tried making some almond butter burritos (very similar to my infamouse "banana tacos").

I used 2 "gluten-free" Ivory Teff & Millet flour tortillas, 3 tablespoons of raw almond butter, 1 banana, and 1 pear. I spread out the almond butter on the tortillas, added the banana to one and the sliced up pear to the other...and disappointment ensued.

Up until today I've never met a bread-like carbohydrate I didn't like. I like bread as much as the next person...but these wraps...I just didn't like them.

Heck, I couldn't even FINISH them. Plus, because they were gluten-free, they had 3g less protein per serving than regular tortillas (gluten is a protein). So I'm out 6 grams of protein...which doesn't sound like much, but every gram of protein counts when you aren't eating meat or dairy or protein shakes of any kind. Fortunately, tonight's kidney beans will save me.

Anyways, good times were had by all and lessons learned.

Just another adventure on the Diet Reconstruction program,

Craig Ballantyne, CSCS, MS

PS - I changed the name of this month's eating program from...

..."Diet Depletion" to "Diet Reconstruction" to fit the "Workout Reconstruction" theme that I have planned for next month's TT Workout of the Month program.

It's the first 5-day per week TT program, including 3 regular workouts and 2 off-day bodyweight reconstruction workouts (plus foam rolling and "tennis ball rolling") to help you build strength, recover from aches and pains and bad posture, and completely reconstruct your body while losing fat (and gaining muscle mass, if that's your goal).

You'll love it.

Wednesday, June 03, 2009

Crazy Workout & Vegan Feast

Sorry about that "bad link" earlier this week...we had so much traffic to my TT blog that the web company shut my site down!

But I think we have that all fixed up and you can read about the
diet challenge here:

=> Fat Loss Diet Depletion Challenge

Or watch this youtube video I made about it (including a video tour of my fridge):

=> Craig's Kitchen & Fridge tour

By the way, the diet challenge all started after my trip to Jersey last week where I did a crazy workout and had a vegan feast with my buddy Jay Ferruggia and his girlfriend.

(She trains waaaaaay harder than him, but don't tell him I said that!).

Read about our crazy "log press and battling ropes" workout, the vegan feast, and the diet depletion challenge here:

=> Renegade Gym Workout

(And keep your fingers crossed we don't blow the web server again with too much traffic!)

Five minute depletion workout coming tomorrow,

Craig Ballantyne, CSCS, MS

PS - Who is the ONE strength coach that has influenced my workouts the most?

Jay Ferruggia.

And if you want to build muscle then make sure you read his muscle gaining article here:

=> Click here for the 5 Biggest Muscle Building Mistakes

Jay is the guy I borrow from most when putting together my personal programs, and the TT Meathead series (and now I borrow vegetarian eating ideas from him too).

New Workout and Diet Depletion Video

Fast and well designed, but performance was poor…

I had a bit of an injury on the weekend while on an adventurous hike…I jumped off an 8 foot ledge and landed on some hard ground. I thought I broke my heels…but fortunately not and I got fixed up well at the chiro with some ART.

Today's workout was…

1) Overhead Squats – 85x3x5

2A) Medium Stance Parallel Squats – 295x3x5
2B) Cable External Rotations – 3x6

3) Olympic (Full) Squat – 175x3x10

4A) Back Extension – 15x3x12
4B) Pullups – 6; Chin-ups – 10; Inverted Row – 20

2pm – Small After Workout Lunch
- 2 bananas (on walk home – still struggling with something to replace chocolate milk)
- 2 slices spelt bread
- 1 tablespoon organic cashew butter
- 1/8th watermelon
- Some cherries

4pm – Late Lunch (due to afternoon phone interviews)
- 4 slices Spelt bread with 2-3 tbspn raw almond butter + some blueberries

Don't miss the diet depletion video below,

Craig Ballantyne, CSCS, MS

Tuesday, June 02, 2009

Diet Challenge for you!

I just posted a diet challenge to YOU on my blog.

Visit this link to find out the foods I'm eliminating from my diet this
month and why.


Let me know if you think I'm crazy,

Craig Ballantyne, CSCS, MS

PS - And let me know what ONE food or ingredient YOU are going to give up
for the next 30 days...

...and then follow me on Facebook here so we can support one another:


Monday, June 01, 2009

June Workout

I've changed up my workout...a new program - because I'm trying a few new diet tricks this month. So here is today's workout...

1A) Bench Press - 245x3, 255x3, 260x2 (and one set of 7 reps at 225)
1B) Narrow Grip Seated Row - 210x3x10

2A) DB Flat Press - 65x15,12,10
2B) BB RDL - 185x12,10,10

3) BB Row Dropset - 155x10, 135x8

Back in on Wednesday for squats,

Craig Ballantyne, CSCS, MS