Thursday, June 30, 2011

Great Intro Squat Workout

I started a new 4-week workout today, with an "intro" squat workout. Did the regular sets and reps
but at about 50% of max intensity. Tomorrow I'll hit a bench workout to celebrate Canada Day, along
with a 2-hour walk through the Beaches neighbourhood.

Today's Training Resource:
An article from my best friend in the fitness world, Jay Ferruggia:


Today's Health Tip:
Thorough NPR interview on safety of airport X-ray scanners


The interview includes this comment, "...convincing evidence that there will be some cancers induced
some time in the future by these X-ray devices." - Dr. Brenner, Radiation Professor, Columbia

That's why I opt-out of the X-ray screening and choose to "meet a new friend" with the pat down.

Today's Kickbutt Mindset Tip
"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess
what they have planned for you? Not much." -Jim Rohn….This upcoming weekend is the perfect time
to take an hour or two and think about where you are, where you want to go, and what you need to
do to get there…and then make an action plan to start next week.

Today's Independence Tip:
"Always be asking yourself, 'Is this moving me towards my goals?" – Dan Kennedy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Here's another workout for you...

...a follow along TT Abs Workout video. Scroll down 1/3 of the way on this page:


Wednesday, June 29, 2011

Off Day

No workout today. Did some foam rolling and stretching. Have a chiro treatment later, and I'll ride my
bike to it. Might start an easy intro week for next program soon.

Today's Training Mindset Tip
If you want to lose weight, help someone else lose weight. If you are always giving them social
support, finding them healthy eating options, and staying active with your friends, then you will lose
weight as a result. Plus, as research shows, if you exercise with someone who loses weight, you have
a greater chance of losing weight as well.

Today's Training Resource: Part 3 of the Metabolic Finishers article from Certified Turbulence Trainer, Mike Whitfield


Today's Kickbutt Mindset Tip
"Achievement is, by dictionary definition, a product of struggle." – Dan Kennedy….Never, ever, ever,
ever, ever give up on something that you want desperately to achieve.

Today's Independence Resource

I read one tip from this list every morning:

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, June 28, 2011

5 Reasons to Avoid the Elliptical Machine

I'm not a fan of the elliptical machine, but my friend Mike Geary
is really, really hard on them in an article he posted on his site.
Check out his article on the 5 reasons to avoid the elliptical AND
10 alternative workouts you can do to burn fat:
So should you use this machine in your workouts?
I'll let you be the judge after you read Mike's article here:
I will not be using the elliptical,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Last Upper Body Workout

Finished up the fourth workout of my latest 4-week program today. All main lifts up. Yesterday's
deadlift was a real surprise - both in performance and in how I felt today. Expected a lot of soreness,
but have almost none.

Tomorrow - and probably the rest of the week - I'll be off, perhaps doing some bodyweight
exercises. Specifically, tomorrow, I'll be riding my bike across town to get Active Release Treatment
from my chiropractor.

Today's training "resource" is a great training/life quote from Jim Wendler, author of 5-3-1 (one of
the best strength books out there):

"We all have a cross to bear and a tax to pay - some of us have to work harder for things that others
find easy. That's the way life goes and the minute you bitch about your friend's bench press
increasing more than yours is about the time you should realize that we are NOT entitled to
anything." - Jim Wendler

Today's Kickbutt Mindset Tip:
Admit to – and learn from – your mistakes. Your mistakes are the 2nd best things that could happen
to you…because with the knowledge you gain from them, you are able to achieve the best things in
your life. Without the lows in life, the highs would never really seem that high.

Todays Time Management Tip:

"If you don't know what your time is worth and what it needs to be worth, then you cannot make
effective decisions on what activities you should be spending your time on and what activities you
should have others do for you." – Rich Schefren

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, June 27, 2011

The Rules I Follow in Life

Before we get to the training information, I want to share an important post I wrote for another one of
my businesses.

It's called:

The 12 rules I live by


Sticking with that mindset, this week I want you to:

1) Schedule ruthlessly.
2) Focus on your unique ability.
3) Get stuff done. Implement.
4) Take action.
5) Identify what you really want to accomplish and what you need to do to get there

My workout today was a personal best deadlift session. But I feel like Phil Hartman from the all-drug
Olympics SNL skit from back in '88. If you're in the USA, you can relive that here...for the rest of us,
we're left with our imaginamemories


Today's Training Resource:

We have 4 more metabolic finishers here (bodyweight and kettlebell), courtesy of Certified Turbulence
Trainer, Mike Whitfield


Today's Kickbutt Mindset Tip:
The mistakes of your past are not who you are now. No matter what you've done in your life you have
a second chance that starts today. It is your time to choose who you will be and who you will
become, for the rest of your life. You are certainly not too old to add value to the world, to give,
create or inspire. If you need to, let the past go and start fresh, right here, right now.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, June 26, 2011

Old Man Warmup

Did an Old-Man Warm-up mobility off-day session today to prepare for a big deadlift workout tomorrow. Really looking forward to the deadlift session. Last week of a 4 week program, and the rest of next week will be easy.

Here's the link to my original old-man warm-up article:

=> Old Man Warm-up and Workout

And here's a "workout" that is similar to my old-man workout system. Go to Page 2 of this link

=> Another Old Man Workout

Today's Training Resource:

TRX workout for you from Certified Turbulence Trainer, Chris Lopez

=> TRX Exercise Circuit Workout

And today's kickbutt mindset tip:

"Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement." – Kekich Credo #86

Drop the negatives. Hang around positive people. And most importantly, believe in – and expect more of – yourself. Encourage people's dreams and give them hope.

And today's Independence Tip:

This exercise is so awesome...just re-did it for a new business. Excitement level went from 11/10 to 21/10

=> Complete Your Business Vision

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Saturday, June 25, 2011

Two crazy ab workout stories

This just in from Certified Turbulence Trainer, Daniel Woodrum:

"Craig, just when you think you've seen it all something else tops it. I am up in Illinois for the week and have been working out at a Golds Gym. I saw a trainer have his client doing weighted crunches to the point of failure. The trainer was yelling at this poor guy and telling him to "suck it up".

Meanwhile, I was beside him doing my spiderman planks and stability ball rollouts. Between the guys 10th set of crunches, the client asked the trainer what I was working. I overheard the trainer saying I was not stimulating my abs enough and would not achieve six pack abs with those exercises.

I finished my plank/rollouts and purposely lifted my shirt up "to wipe the sweat off my face" to show this naive trainer my abs from these "sissy abdominal exercises".

The trainer's facial expression was priceless.

Thanks for sharing your gym stories with us. I just wish more people could realize the great benefits from the TT program. I'll continue to spread the word and represent TT proudly!"
- Daniel Woodrum, Certified Turbulence Trainer

And now for an ab workout story of my own. Here are the lessons I've learned from 15 years of ab training:

=> My Turbulence Training Ab Workouts

Check out that link to discover everything I did to get my abs...and I give you 3 free ab workouts as well.


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - I made a lot of mistakes training my abs when I was young...

...and they are all here:

=> My Ab Workout Mistakes

But you'll also discover what worked for me, and you'll get 3 free ab workouts as well.

New Ab Exercise and Metabolic Finishers

Good bench press workout today. I'm almost done my latest 4-week program. Just have to do the deadlift and military press workouts on Monday and Wednesday. Then I'll have an intro week to my new 4-week program.

At the gym today, I tried this ab exercise and liked it:


It's very important that you know your alphabet though. If you don't, it won't be as effective. Seriously though, it gets tough around the letter "M".

Now a question for you...

Imagine you had to pay a $100 fine ever time you skipped your workout. How many training sessions would you miss?

Set a schedule. Set rules. Set deadlines. Get out of your comfort zone. Put some urgency in training. Put some pressure on yourself. Neither of us is getting any younger.

Today's Training Resource:

Three metabolic finisher workout ideas from Certified Turbulence Trainer, Mike Whitfield...(Part 1 of 5)

=> Metabolic Finisher Workouts

And a new video added to my youtube channel from the beautiful Flavia Del Monte. It's a nice little fitness video from someone much prettier than me

=> Flavia Del Monte Fitness Tip

Today's Kickbutt Mindset Tip:
"You can never actually control what others think of you, no, from the self-image standpoint, should you concern yourself with must expect scrutiny, just and unjust criticism, and be emotionally unaffected. But you can control your behavior and response to it. That's YOUR choice. No one elses choice. And no excuse replaces personal choice or responsibility." - Dan Kennedy

And today's Independence Tip:
"The 'how' you get it (with integrity) is more important than the 'what'." - Kekich Credo #79..."Act with integrity. Live up to your own idea of who you are." - Frank McKinney...Don't do stuff your 'gut' knows isn't right.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Friday, June 24, 2011

4 Things NOT to Do at the Gym

Frustrating workout at the YMCA today due to poor gym etiquette.

Listen, I get that some people want to do a "hard-core circuit" because they
think that is the best way to train.

Fine, that's cool. But you can't do the following:

a) Hog the squat rack (when there's only one) for 35 minutes.
b) Do sloppy form sets of 15 rep power cleans. Seriously, just do 3-5 QUALITY
reps instead.
c) Use two Olympic bars - one for 95 pound power cleans and one in the squat
rack for 95 pound front squats. Listen, if you can clean the 95 pounds up to
your shoulders, you don't need to be taking up the squat rack with another bar
that has the same weight on it. Think about it.
d) When I politely ask you how long you are going to be on the squat rack,
don't get mad and then exit the gym, leaving a bunch of weighted barbells and
dumbbells all over the floor. That just makes you look like a weirdo.

So again...I get it. "Hardcore" high-rep circuits are the "in thing" these
days in fitness. But don't be that guy who ruins everyone elses workout just
so you can do your sloppy, general workout that doesn't really make you better
at anything.

Now for some quality work, instead of focusing on quantity.

I'm starting up a weekly Friday Fitness Q'n'A email/blog. Here's the 1st
edtiion with info on more pullups, dealing with loose skin, and training your
back with db's at home


Someone on FB also asked: "Hi craig, bought your tt bootcamp workouts last
year, been using them with my campers, great workouts! Any recommendations on
other workout formats I can use with campers?"

This was the next program to use for trainers:


Today's Training Resource:
Nifty little KB exercise video =>

Today's Kickbutt Mindset Tip:
"If you are not making someone else's life better, then you are wasting your
time. Your life will become better by making other people's lives better." -
Will Smith……via Alwyn Cosgrove

Today's Independence Tip:

"Have you noticed how well luck and attitude go together?" – Southwest
Airlines…check out this great article on their history and culture.


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Thursday, June 23, 2011

Time is Running Out for All of Us

Funny morning out here on the farm today, where Bally the Dog and I are visiting. I got up at 5am and worked on the July issue of the TT newsletter and around about 7 Bally and I went for an extra long morning walk.

It's an off-day for me and I'll do my "Old Man Warm-up" later in the day, but our walk got off to a slow start.

Before we could get anywhere, ol' Bally the Wizard Dog had to take 2 giant poops and then he puked.

I have no idea why, and he's fine now, but he sure is a strange little animal.

Maybe another Wizard Dog put a spell on him? Not sure.

(By the way, if you're wondering why I call him Bally the Wizard Dog, it's because the new TT Gauntlet II program has a picture of Bally in a Wizard hat. Long story...has to do with a video game from 90's.)

Anyways, the one thing you MUST do today is not what Bally did...

...instead, what I want you to do is this:

"You must take action now that will move you towards your goals. Develop a sense of urgency in your life." - Les Brown

Listen, we're not getting any younger.

And every year we make resolutions that this is the year we are finally going to get back in shape, lose fat, build some muscle, get lean, and redesign our bodies.

Then come the obstacles...lack of time, not sure how to do the exercises, can't afford a gym membership, no motivation...

But enough is enough.

The time is now.

The program is here:

=> The Body Redesign Solution

You don't have to go to the gym.

You can get follow along workout and exercise instructional videos from two of the few personal trainers I trust 100%.

Adam and Ryan will motivate you to finally achieve the body you desire, and you won't have to spend a cent on equipment or on gym memberships.

In fact, their entire program is less than the price of a one month gym membership here in our small town of Stratford, Ontario.

But only for the rest of today during their 51% off sale.

So grab the Body Redesign Solution before midnight tonight

And then I'll send you a special gift, the "TT Gauntlet II" workout. Just email your receipt to:

You'll have instant access to all of these workouts so that you can start today.

You can read more about the ShapeShifter workout here:


Because if there is ONE thing you MUST do today, it's to take action towards your goals.

Time is running out for all of us,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - My friend Alwyn Cosgrove posted this today...

"If you are not making someone else's life better, then you are wasting your time. Your life will become better by making other people's lives better." - Will Smith

Wednesday, June 22, 2011

7 exercise bodyweight workout

So Tuesday was the longest day of the year here in Toronto, and it was beautiful. I did some hill sprints in the morning and then put an old friend through a bodyweight workout in the park at night.

I had her do a modified hybrid version of Workouts A & B from my new TT Gauntlet II program that you get with the ShapeShifter Body Redesign program.

When you combine the unique ShapeShifter-style exercises with the TT metabolic resistance set-up, you get the absolute best bodyweight workout combination.

Here's what I did to my friend last night.


I mean here's the workout I helped my friend with last night :)

After a bodyweight warm-up (from the Gauntlet manual), she did:

1) Chin-up with Knee-up on TRX (3 reps)
2) Screw Press (5 reps per side)
3) Bulgarian Split Squat (12 reps per side)
4) TRX Row (8 reps)
5) Breakdancer (6 reps per side)
6) Single Bound Squat with assistance (8 reps per side)
7) Extended Push-up Position Plank (20 seconds)

3 rounds. No rest between exercises. 45 seconds between rounds.

I even made her run three hill sprints after. (But I didn't make her do the 'infamous' Kong exercise - you'll love it's the first and last exercise in Workout A in the TT Gauntlet II program.)

And I heard from her yesterday and she says her butt feels "tighter already" - and her abs too.

But just like the "Old Man Warm-Up", her workout doesn't discriminate against gender. I challenge any guy to do that and tell me it was easy...because it's not.

It's the perfect plan for the park, the gym, or your home.


And then I'll send you your bonus TT Gauntlet II workout (that you can't order anywhere else - sorry).

Burn fat and build muscle with bodyweight workouts,

Craig Ballantyne, CSCS, MS

BTW - Thursday is your LAST CHANCE to get...

...the TT Gauntlet II bonus workout and the ShapeShifter Body Redesign manual at the 51% off sale price.


And then email us for your TT Gauntlet II bonus. Use this email address:


PPS - You have our "locked in the dungeon" 100%... back guarantee.

If you don't love these workouts, just let us know, and you'll get a full refund, plus Bally the Wizard Dog assures you that Adam Steer and Ryan Murdock, the ShapeShifter
Bodyweight Coaches, will be locked in a dungeonfor all of eternity.

That's how confident Adam and Ryan are that you'll love their bodyweight body redesign workouts, AND how you'll be able to lose fat and gain muscle without equipment.

Official Old Man Warm-up

Just finished an upper body workout, and of course, I did my Old Man Warm-Up prior to training.

Here's the official link to my old-man warmup and suggested off-day activities to be done between
TT workouts.


The old man warm-up is great for days you can't get to the gym, or days when you're too beat up for
a full workout but need to get some activity.

Have a cup of caffeine (Green tea or coffee), put on your favorite tunes, and move through the warm-
up. It will do your body good.

And then if you want to take it to the next level, read this:

The day I infiltrated the ShapeShifter's cell in Toronto


Today's Kickbutt Mindset Tip:
No one can make you change. Only YOU can CHOOSE to change. But first there must be something
inside of you...a deep desire...a reason to change. You must identify that first before you'll be truly
ready to change.

Today's Independence Tip:
"All time has value; and the way you think about time and think about yourself will affect everything
that happens to you inside and outside your business for the rest of your life. In short, you have to
value your time before anyone else will." – Rich Schefren

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, June 21, 2011

5 Exercises Never Before Seen in a TT Workout

Today's workout for me was my "Old Man Warm-Up" followed by 4 hill sprints at the local "big mutha
hill". It's been a while since I've hit hill sprints, so I only did 4.

Tomorrow I'm going to share with you my complete "Old Man Warm-up" that I do before every
workout. It's been a HUGE help for me in reducing back pain and eliminating all sorts of nagging

Until then...

It's official. Despite there being over 300 different exercises used in all of my TT workouts, these 5
moves have never been in a TT program until today.

But these are all in the TT Gauntlet II program (a real kick-butt workout that might even be better
than the original TT Gauntlet challenge):

1) TRX Atomic Pushup
2) Kong
3) Breakdancer
4) Screw Press
5) Stability Ball Stinger

And I'm giving away the TT Gauntlet II workout PLUS the TT Bodyweight Bodybuilding 2.0 program
AND the TT Hardcore 2K10 workout when you get the "ShapeShifter Body Redesign System" here


Just send us an email here with your receipt to get access to the bonuses:


The TT Bodyweight Bodybuilding 2.0 and TT Hardcore 2K10 bonuses are ONLY available today for TT
readers who take fast action. Those will be removed tomorrow. Just a little incentive to get you to get
started on the TT Gauntlet II ASAP.

And to take advantage of the special bonus coaching call they are giving away over at the Body
Redesign site for fast action readers. You'll get a call with Adam, Joel Marion, and John "Roman"

I guarantee that Roman will say something politically incorrect, and he'll make fun of Joel on that call.
So don't miss it.

You can get all the bonuses when you grab the Body Redesign program here:


Just when you think you've seen all of my exercises - great bodyweight coaches like Adam and Ryan
come up with more - oh, and those TRX guys are pretty helpful too.

So until tomorrow, when you get to see my Old Man Warm-Up (and I don't mean any disrespect when
I say that - its just a very thorough warm-up), I want to leave you with this piece of inspiration:

"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." – Kekich
Credo #81. ..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.

Craig Ballantyne, CSCS, MS, CTT
Creator, TT Gauntlet II

PS - Last chance to grab TT Bodyweight Bodybuilding 2.0 & TT Hardcore 2K10... today.

You'll get those as bonuses when you grab the ShapeShifter System today here.


And don't forget, they're giving away a bonus coaching call to everyone today as well.

Old Man Warmup and Hill Sprints

No lifting today, but I did the "old man warm-up" today and then ran 4 hill sprints.

Pretty nice park to run at. Here's a video I filmed about interval training at that park:


Today's training resource:

I've ordered a copy of Ultimate Back Fitness and Performance for all Certified Turbulence Trainers
today. Mandatory reading for everyone in the fitness industry.


And a cool kettlebell workout video for you too. The double KB workout


Today's Kickbutt Mindset Tips

"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." – Kekich
Credo #81. ..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.

And one yesterday from a TT Trainer:

‎"The people with the attitude of "I have got to make this happen" will do better than the "I'll give it a
go" people. You must really go for it and push through the bad days. The reason most people fail is
they give up far too easily. Try to figure out your why and it will be much easier." - Darragh Holland,
Certified Turbulence Trainer

Today's Independence Tip:

Focus on the big levers. - Bedros Keuilian

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Here's how my brain works in the shower:


Monday, June 20, 2011

Meet Ireland's First TT Trainer

Happy belated Father's Day to all the dads in the TT World.

Happy Father's Day to everyone in the TT World.

The 3 Biggest Lessons my dad ever taught me were:

1) Work hard. Then work more. Then work harder.

2) The most important lessons you learn aren't taught in school.

3) Never give up. Enjoy your day.

Man did he ever work a lot on the farm. It was slow to rub off on me, but I finally picked up his work
habits. That has led to Turbulence Training, and now to the TT Certification.

We recently added a few new TT Trainers, and I want you to meet Darragh Holland, Ireland's 1st
Certified Turbulence Trainer:


Today's Training Resource:

A little Tom Venuto to start your fat loss week


Today's Kickbutt Mindset Tip:

‎"To be what we are, and to become what we are capable of becoming, is the only end in life." - Robert
Louis Stevenson

And today's Independence tip:

"To make your mark, you have to do things other people thought were insane." - Andy Mooney,

Craig Ballantyne, CSCS, MS, CTT

PS - Here's how my brain works (Part 1)...


Sunday, June 19, 2011

Kickbutt Mindset Sunday Morning

No training today, just some long dog walks, foam rolling, and stretching. Looking forward to a personal best deadlift workout on Monday morning.

But today, Sunday, is a day for forgiveness. Let go of your jealousy and anger. The only person in control of these emotions is you.

"If you are pained by any external thing, it is not this that disturbs you, but your own judgement about it. And it is in your power to wipe out this judgement now." - Marcus Aurelius

It's also a day for renewal, planning and preparing for the week ahead.

Believe in yourself…and believe that you can achieve great things…because you can. If "they" can do it (and you know who I'm talking about), then so can you.

To affect the quality of the day, that is the highest of the arts." - Thoreau

Craig Ballantyne, CSCS, MS, CTT

PS - Chris Lopez, CTT, has a lot of great kettlebell exercise videos...

here on the tube of you


Saturday, June 18, 2011

Exercises to STOP Doing

Early Saturday morning bench press workout for me. It was another good one,
hitting a personal best. One more week left on this program.

But there is a "wrong" way to bench press. And I cover that in this article -
liked by over 237 people - called, "10 exercises to STOP doing"


Then follow that up with this strange interview...the best exercises for
body parts. Me and Jason Ferruggia


Today's Kickbutt Mindset Tip:
Help others. Add value to someone's life. Do you really think you couldn't
build successful relationships with others by being the most helpful,
giving, and caring person you can be? It's so easy. Just help as many people
as you can. Start today.

And today's Independene Tip:

Apply true focus to what you do best. – Frank McKinney

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Tell the kids to grab this for Father's Day


Friday, June 17, 2011

Please do this

Watched a 45-year old guy do a terrible workout today...bad form, etc. I offered my help but he
didn't want it. Please, please, please, I beg of you, if you don't know what you are doing, please hire a
personal trainer who can help you. If money is tight, stop buying my programs, stop buying
supplements, etc. and save up for at least one session with a great trainer. Please

To find a great trainer, simply ask. Ask your friends, your gym, or the great people like Alwyn
Cosgrove, Roman Fitness Systems, Jason Ferruggia, and myself know hundreds of great trainers all
over the world. We can find you someone. So please, if you need help, if you're intimidated, get a
personal trainer in person. You rock. Have a great weekend.

Today's Training Resource:

Turbulence Training in Spanish. Seriously. We've had this translated for a while. Check it out here:


Today's Kickbutt Mindset Tip:
Practice what you preach. "A good example is the best sermon." - Ben Franklin.....Great for bosses,
trainers, and parents.

And today's Independence Tip:
"I cannot fail. I can only get results." – Ted Nicholas....So don't be afraid to try something new...I'm
doing this almost every day. You win some, you lose some, but you always learn a LOT.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Good to be back in Toronto after a longer than expected trip...

...and back to my normal schedule outlined here in this essay


Thursday, June 16, 2011

Turbulence Training is NOT Easy

This is Craig Ballantyne, "inventor" of Turbulence Training.

Where should you start?

Beginners should go to the main TT for Fat Loss book and start with the Introductory workouts.

More experienced folks, but not advanced, should start with the Intermediate program in the main TT
for Fat Loss book. That should cover 90% of TT users.

Advanced folks can start with the Original Turbulence Training workout found immediately after the
Intermediate workout in the main TT for Fat Loss book.

After you complete your first program, please continue through the rest of the workouts in the main
TT for Fat Loss book in that specific chronological order.

For folks who think the Intermediate level of Turbulence Training is too easy


Today's Kickbutt Mindset Tip:
So much can be accomplished with a long term vision and resilience to short term setbacks. Not
every problem is conquered overnight, but if you persist and never give in, you will succeed.

"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work." – Kekich Credo 76

Craig Ballantyne, CSCS, MS, CTT

Wednesday, June 15, 2011

The Kong Exercise

What a crazy past 48 hours it has been. I'm down in South Florida on a business trip that has turned
from dream to nightmare and back and forth a few times.

So yesterday morning I "beat the stress out of myself" with a crazy bodyweight workout down on the

It was really hot and humid by the time I got going (at 7am), and I turned up the sweat by doing the
"Kong" exercise.

I can't put this exercise into words, but my buddies Adam and Ryan made a video of it and you can
check it out on my blog here:


You've never seen anything like this before...well, unless you've watched "King Kong".

Imagine me doing this exercise in front of'll make you laugh.

Oh, and there are a few other really cool exercises in the video.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Bodyweight Exercises on the Beach

I did some very unique bodyweight training on the beach today, including "The Kong". Perfect exercise
for the beach.

Check out some of the exercises here:


Today's Kickbutt Mindset Tip:
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another
day, so get back on track on move closer to your dreams and goals. You can do it.

Today's Tip:
Consistency is key. Track your efforts and focus on what works. Look long-term, not next week. Get
social support to help you make it through the dip. I can't emphasize how important it is to connect with
and communicate with like-minded individuals. This has lead me to achieving one of my biggest dreams
this week.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Tuesday, June 14, 2011

The Gym 111 in Delray Beach

Just finished a wicked awesome Meathead Tuesday upper body workout at "The Gym 111" in Delray
Beach, Florida. It might make my top 10 gyms I've ever visited on my travels, and that says a lot.

Today's Training Resource:
Short and sharp lil' vid on setting up fat loss workouts =>

Today's Nutrition Resource:
10 fat loss nutrition tips from my friend Isabel De Los Rios


Today's Kickbutt Mindset Tip:
‎"Patience is profitable. Achievement comes from the sum of consistent small efforts, repeated daily." –
Kekich 74

And today's tip:
Get 1 thing done early in day. Every day try to last another minute until you open your email. Outsource
small daily tasks. Make a constant and never ending improvement in your work habits.

Craig Ballantyne, CSCS, MS, CTT

PS - ‎"When in doubt...give more back." - Bedros Keuilian

Monday, June 13, 2011

Taking Monday Off

I don't know why, but I really dislike not working out on Mondays. However, because of my travel
schedule and the workouts I did on the weekend, today is going to be an off day for me.

I'll just be doing my "old man stretching/yoga/bodyweight mobilty" routine that takes about 20
minutes, plus I'll be walking through Central Park in the morning and then walking around Del Ray
Beach, Florida in the evening. I'm all over the place this week.

Off to the airport soon.

Today's Turbulence Training Resource:

A famous blog post I did on "How to burn 1000 calories" - and how to workout in a hotel room
(neither of which I'm doing today)


And I also wanted to share this feedback from the Turbulence Training Facebook page:

"Dropped a few pounds of fat the last 3 weeks doing TT workouts in combination with XFLD....My
final Week, 4 of MRT starts tomorrow!! Thanks for the endless advice and encouragement through FB
and emails, Craig. Couldn't have done it without you." - Laura Moss

Very cool. If you want to try the TT Metabolic Resistance Training (MRT) workouts that Laura used,
you can grab them here:


Today's Kickbutt Mindset Tip:
‎"Nothing wins more often than superior preparation. Genius is usually preparation." – Kekich
73….Plan 2 solutions for every obstacle in your life. Do not let others get in your way. OWN the day.

Today's Independence Tip:
"Anything worth being good at, is worth being bad at, until you get good"- Jonathan Sprinkles.....Stick
with it. Make more time to work on your unique ability. Delegate the small tasks as much as you can
and as soon as you are able. Keep working at this every day. It will get better and easier as time goes

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday, June 12, 2011

Death of Stupid Circuit Training

The Death of Stupid Circuit Training is here.

On a recent Saturday morning at my local YMCA, I watched two guys do "vomit inducing conditioning
workouts". I call them "vomit-inducing" because I wanted to vomit from watching their form.

One guy was doing explosive reverse curls (meant to be hang cleans) while another did flippity flop
DB snatches followed by one of the worst planks I've ever witnessed.

Injure your rotator cuffs and lower back much, boys?

And this is why we are going to see the Death of Hard-core Circuit Training in the next few years.
Between the injuries and the vomiting, these home-made hard-core trainers are making a mockery
of serious, professional personal trainers.

I mean, listen, I've watched two 15-year old boys make each other puke at the gym, but would you
want THEM to be your trainer?

Of course not.

You want results. That's all that matters. You don't want to - or need to - vomit when you exercise.
And you don't want to be injured all the time either. Or am I just that out of touch with what the cool
kids are doing these days?

I don't know...maybe it's just the grizzled ol' veteran trainer in me that gets frustrated with the way
things are in the fitness industry.

After all, I've been through...

"The Endless Amount of Cardio Phase"

"The Situps and Crunches Phase"

"The Dangerous Standing on the Stability Ball Phase"

and now

"The Do Circuit Training Until Your Puke With No Regard to Form Phase".

But this too shall pass.

Of course, it won't disappear overnight, but you and I will still be here when these "hard-core"
trainers shiftily disappear and fly-by-night after their clients come in with sore backs, cricks in their
necks, and ruined rotators.

You see, they don't understand that it's not about destroying clients.

Just the opposite.

Circuit training is dead. Long live smart training.


It's about TRANSFORMING clients. About making them better people. Challenging them to change
their bodies and their lives. And yes, working through physical challenges is a part of that, but not at
the expense of their overall health and safety.

After all, there's no point in being able to do a "killer workout" if it puts you on the disabled list for 6
weeks or makes you vomit up that $4 protein shake and $5 chicken breast. Sounds a little counter-
productive to me.

Listen, there will always be room for tough workouts, for trainers to take their clients to their limits,
but only when done safely and under the guidelines of proven scientific research and years of

In fact, I spent an hour this weekend going through an article on Metabolic Finishers that Certified
Turbulence Trainer Mike Whitfield submitted for a new TT program for our members.

Now THAT is how you should do advanced, intense workouts.

Thank goodness for trainers like Mike, and I'll be sharing some of these workouts with 91,500 TT
readers very soon.

But those home-made hard-core trainers and their circuit death workouts "finished at all costs" are
not going to last.

And that's a good thing.

That will leave more room for our Turbulence Training 1 Million Mission of helping 1 Million Men and
Women transform their bodies and their lives.

More room for you and I to make a difference and leave a legacy that remains long after we're
working out in the old trainers home down in Florida

So I'm calling a peak in the market. The bubble is bursting. The stock of hard-core circuit training is
going down, and will be replaced - starting today - with better solutions, by trainers who care about
results, not locker room boasting of how many people vomited in their class today.

It's time to change the way the fitness industry thinks about exercise. It's time to move away from
sacrificing form and function and shift back to what matters - helping you transform and redesign
your body so that you get the results you want.

Not the results that some hard-core, sadistic, home-made trainer wants.

Circuit training is dead. Long live smart training.


To your safety and success,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Deadlift Workout in NYC

Started off Sunday morning with a deadlift workout at New York Sports Club followed by extensive
detour back to the hotel around the Puerto Rican day parade with my friend, the wealthy industrialist,
H.E. Pennypacker. It was a zany adventure, but we made it.

Yes, that is a Seinfeld reference. Very controversial episode.

BTW, I really did the deadlift workout...and the parade really is today. Pretty busy out there already at

Today's resource:
‎3 things to do for your diet today


Today's Kickbutt Mindset Tip:
"The happiest people are those who see their lifetime as a positive and creative contribution to the
human race." - Dan Sullivan

And today's Independence Tip:
‎"The highest reward for your work is not what you get, but what you become." - Alexander Green

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Saturday, June 11, 2011

Saturday in NYC

Spending the weekend in New York City. Met up with John Romaniello yesterday, where I convinced him
to do a superhero workout. I also had a few other business meetings (non-fitness related).

Last night at dinner, I had a conversation about nutrition and exercise with a few people, and one gent
asked me how I got my abs...essentially, here's what I told them


The version I gave them was a little shorter, but still, it's good for you to know the whole story.

Todays' kick butt mindset tip:
"Know where you're going. Create a personal vision or mission statement." – Frank McKinney

Craig Ballantyne, CSCS, MS, CTT

Friday, June 10, 2011

Frustrated by Trainers

I get really frustrated watching bad personal trainers give their clients dangerous exercises. But I
guess that's no different than any industry. The medical profession has incompetent doctors, the
police force has corrupt cops, and the fitness industry has bad trainers. But I feel like the fitness
industry has more than its fair share of stupidity. Oh well, another day, another attempt to improve
the skills of trainers everywhere.

What bothered me today was this old-school trainer who sat around while he had his clients do
bodybuilding style workouts that not even Ronnie Coleman would need. First, he had a 45 year old
guy do stiff leg deadlifts with a rounded back on an elevated platform - and this at 6am when his
back was at greatest risk of injury.

He also had his client finish with 3 more hamstring exercises. Seriously? The client was a 45 year old
skinny guy. What's the point? The client will barely be able to walk all weekend.

For another one of his clients, he had the guy come in and go straight to bench pressing with weight
on the bar. No warmup. Nothing. Again, not what a 45 year old guy should be doing.

Now it was obvious that this trainer was doing this part-time. He had raggedy old clothes on, and
just sat there for the entire session, with the exception of demonstrating a rep for each new exercise.

It was pathetic. The guy should stick to his day job.

On a better note, I just featured one of the Certified Turbulence Trainers over on my other blog,
showing how good training can help change the world. I have a lot of respect for trainers like Mike
Whitfield who continue to educate themselves on a daily basis. Unlike Mr. Old-School bodybuilder.

Check out the 7 powerful words of wisdom we can learn from Mike and John Romaniello here:


I'm really lucky to know so many men and women of integrity and skill in the fitness industry, and to
be able to spend time with these amazing people. I'll be doing that today on a bit of an interesting
road trip. Summary to follow next week.

Today's Kickbutt Mindset Tip:
‎"The only thing that really matters in life is your relationships to other people." Dr. George Vaillant,
member of the "Grant Study" that has been studying happiness and well-being in men for over 70

And today's Independence Tip:
Do not force your product onto the world…instead, provide a simple solution for the problems that
keep your prospects up at night.

Craig Ballantyne, CSCS, MS, CTT

Thursday, June 09, 2011

Turbulence Training Certification Updates

Today's workout for me included a 25 minute old-man bodyweight warmup (makes a great off-day
activity) plus 30 minute hard lower body session. Week 2 of new 4 week program. Very nice, very
nice. Great success.

Today's resource:
Very cool free workout guide and video here (bodyweight exercises) from Adam Steer and Ryan


And an update on our new TT Certified Trainers:

Congratulations to Darragh Holland of Ireland and Daniel Woodrum of South Carolina for becoming
the newest TT Certified Trainers. Looking forward to seeing your clients in future TT Transformation
Contests too.

Discover our mission here:


Today's Kickbutt Mindset Tips:
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go
to work." H.L. Hunt

"Almost every successful person will tell you is that your level of success is largely dependent upon
two factors: 1. The thoughts that occupy your mind. 2. The people you surround yourself with." –
Bedros Keuilian

And 3 little Independence lessons from the Justin Bieber movie (well, the 21 minutes of it I watched) -

Craig Ballantyne, CSCS, MS, CTT

PS - All the planning in the world is no good if you don't follow through. Be a robotic action-taker.

Wednesday, June 08, 2011

Last Deload Intro Workout

Last day of my deload and introduction to new program week. Changed a few things up.

I'm back to military press and hitting face pulls as well for upper back and back of shoulders. It's going to be a fun 3 weeks, with big thanks to Jim Wendler's book, "5-3-1 for Powerlifting". Get it if you want to get strong.

For conditioning, here's a kettlebell-bodyweight challenge "The Kettlebell 555" to follow-up on the KB qna from Monday:

=> Kettlebell Bodyweight Challenge Workout

And today's youtube video:
Top comment on this one..."Should you call the paramedics before the workout or after?"...nah, c'mon, it's not that bad...train hard but safe:

=> Fat Burning Abs Workout

Today's kickbutt mindset tip:
It is tempting for us - myself included - to remain in our comfort zones. But that is not where we grow, improve, and make the changes necessary to dramatically move ahead. So my challenge to you to do the opposite. Look at what you are doing to stay in your comfort zone and think, "What is the opposite action of my instinct? And would this opposite action be the better solution?"

And today's Independence tip:
"When values are clear, decisions are easy." — Roy Disney.....Use these tips to create your own vision statement today:

=> Create your vision here

Craig Ballantyne, CSCS, MS
Best Fat Burning Workouts

PS - Just made a little donation to some farmers in Ecuador on - check out Kiva if you've never heard of it's always good times.

Tuesday, June 07, 2011

Deload Week Continues

Spent last night out in the backyard, sitting around in perfect weather, dog at my feet, and reading Jim Wendler's "5-3-1 for Powerlifting" book.

Jim's book is not only an awesome training manual, but a fun read. Get's you pumped up to get strong. It's worth reading alone for his "North of Vag" article on how to train to avoid feminization. It's a book for real men lifting. Check it out.

That said, some guys take training to the point of being too hard-core. There's hard training and stupid training.

And that's why I believe we're going to see the "Death of Hardcore, Homemade Circuit Training" in the next couple of years. My thoughts here:

=> Death of Circuit Training?  

BTW, Jim's book isn't the only awesome book I'm reading. I'm also halfway through an excellent book of short essays on what's really important in life. It's called "Beyond Wealth", by Alexander Green.

In one chapter, Green refers to this quote that I really liked:

"Ask yourself these 3 questions every night: What have I done? Where have I failed myself? What responsibility have I not fulfilled?" - Pythagoras

And finally, today's Independence Tip:
"Trust is something to be built up, protected, valued, cherished, and carefully preserved. It is the one thing that changes everything." Alexander Green, in 'Beyond Wealth'....when you make a promise, OVER-deliver. A very simple rule for success.

Be good,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Monday, June 06, 2011

Deload Intro Week

I really like Jim Wendler's 5-3-1 Workouts, but I must admit that I change one thing about them. Instead of doing a deload week in the 4th week of the program, I move that easy week to the start of each new program.

That way, I spend a week at an easy intensity getting used to the next round of exercises. Either way you do it, Jim's book is awesome for getting stronger. So simple, yet the guy obviously knows what he is talking about, since he has squatted 1000 pounds. That's 2.5 times more than I have ever squatted.

So for me, this is an intro week. I did an intro squat session on Saturday, and an intro bench session today. Wednesday will be an intro deadlift, and then Friday will be an intro military press workout.

There are some elements of Jim's 5-3-1 influence in my new TT Meatheads Lucky #7 program that TT members are currently using - and loving.

Here's what Daniel Woodrum, a Certified Turbulence Trainer said about the new program:

"Workout A in the new Meathead Lucky #7 program is awesome. It might be the toughest lower body workout I've gone through. Strangely enough I actually enjoyed the workout :)"

Today's Kickbutt Mindset Tip:
"Act as if you have no limits to your abilities." – Dan Pena

Today's Independence Tip:

Last night I started reading a book called, "Beyond Wealth", by Alexander Green, of the Oxford Investment Club. It's a series of short, fantastic essays on living your life right. In the book, he mentioned this quote:

"Where your talents and the needs of the world cross, there lies your vocation." - Aristotle

I think that is an incredible quote for anyone struggling to find their niche market and higher calling in life. Powerful.

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

Sunday, June 05, 2011

Estimating Your 1 RM

This weekend I've spent quite a bit of time outside with the dog, walking around listening to some CD's I have (yes, I still have a portable CD player), and also sitting around reading Jim Wendler's new book, "5-3-1 for Powerlifting". In it, Jim gives us an equation for estimating your 1 RM.

That means your 1 repetition max - or how much weight you can lift for a certain exercise. I think this formula accurately predicts your best lift from a sub-maximal effort, which is what we should use instead of trying to do a 1RM attempt. Going for a max isn't the safest thing in the world, and this little equation gives us a "close enough" representation so we can plan our training.

So here's the 1RM estimation formula from Jim Wendler's 5-3-1 Powerlifting manual (which you must get)...

Estimated 1 RM = Weight x Reps x 0.0333 + Weight.

So if you bench 225x6, your estimated 1 RM is

225 x 6 x 0.0333 + 225 = 270.

Again, if you can bench 225 for 6 reps, your "theoretical" 1 rep max for the bench is 270.

That doesn't mean you should walk into the gym and try it tomorrow...but if you are training off "percent max", as Jim has you do in his program, then it will guide you.

Cool? Cool.

Today's Kickbutt Mindset Tip:
"The best time to plant an oak tree was 25 years ago. The second best time is today." - James Carville...Stop procrastinating and take action on that one thing you've been meaning to do for so long.

And today's Internet Independence tip:

"If you want to be a top performer, you have to start running things like a top performer even before you are a top performer." - Dan Kennedy.....That means protecting your time and not undervaluing your time either. If you want to be a 6-figure earner, start running your business like you already are one.

Craig Ballantyne, CSCS, MS

Saturday, June 04, 2011

Hardcore Training is Out

Today I watched two guys do "vomit inducing conditioning workouts".

And by vomit-inducing, I mean I wanted to puke watching their form.

One guy was doing explosive reverse curls (meant to be hang cleans) and another did flippity flop dumbbell snatches followed by one of the worst planks I've ever witnessed - his butt was a foot higher than his head.

This is why we are going to see the Death of Hard-core Circuit training in the next few years. More about that on Monday...

Fortunately, there are trainers who train people properly, like Alwyn Cosgrove, John Romaniello, Adam Steer, and the inimitable, Jim Wendler. I just started reading Jim's 5-3-1 for Powerlifting. Here's a great quote from it:

"You don't have to train maximally to get strong. You just have to train optimally. This is the greatest lesson I learned from Louie Simmons." – Jim Wendler

Train optimal. Train smart. Train safe. Get big. Get strong. Get lean.

You don't need to be Mr. SuperInsaneWarrior. (Leave that title to my dog.)

Today's Kickbutt Mindset Tip:
Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it.

And today's Internet Independence Tip:

All the planning in the world is useless if you don't follow through. You must become a robotic action taker. You must be ruthless with your time. When it's time to work, work without distraction. When it's time for family, be with your family without distraction. Set the rules for your life and work the system so that everyone else follows them too.

Take action,

Craig Ballantyne, CSCS, MS, CTT
Smart Fat Loss and Muscle Building Workouts

Friday, June 03, 2011

Weekend Fitness Roundup

Finished up my last workout on this current 4-week program. All lifts went up, but only a little. I'm working on a new personal 4-week program this weekend and will be reading "5-3-1 for Powerlifting" by Jim Wendler for guidance.

Today's Training Resource:

A nice challenge from Roman Fitness Systems for your weekend...let me know how you do with it. Tarrrrrr...

=> Romanz Bodyweight 500 Challenge  

And my new favorite gadget at the gym is this little travel roller - I'll often use it instead of the big foam roller.

=> Fitter1 Travel Roller  

Today's Kickbutt Mindset Tip:
"It is really not how much you can get out of life that matters; it is how much you can put into it that counts. What will you contribute to life today?" -Bill Phillips

Today's Independence Tip:
Also ordered 2 books by Marshall Goldsmith..."What Got You Here Won't Get You There" and "Mojo". And I also posted a quick note about why I rented the Justin Bieber movie and 5 reasons why I use Clickbank:

=> Bieber and Clickbank

Have a great workout,

Craig Ballantyne, CSCS, MS, CTT
TT Fat Loss Workouts

PS - If you just...

...keep going from 'thing to thing to thing' & never learning anything from it, you're just going to keep making the same mistakes.

Thursday, June 02, 2011

Training like Ferruggia

Today I woke up and went from "not training", to "just doing easy training and mobility", to "going
through my regular training", to "training like full out for a personal best like Jason Ferruggia circa

It was fun. I got pretty fired up for some reason.

We'll have to wait until tomorrow to see how smart of a decision this was today.


Today's Kickbutt Mindset Tip
"Problems do not go away. They must be worked through or else they remain, forever a barrier to the
growth and development of the spirit." – M. Scott Peck

And today's Independence Tip

‎"Do the unexpected before and after anything goes wrong so customers are compelled to 'share your
story'". - Yanik Silver, Maverick Business Rule #32

Craig Ballantyne, CSCS, MS, CTT

Wednesday, June 01, 2011

Lance Armstrong Interval Training

I just got home from the Blue Jays game where I sat through what has to be their worst game of the season. I left when the score was 12-3. Ouch. At least the pizza was good.

And on my bike ride home I was passing other bikes, streetcars, and even some taxis, all thanks to my Lance Armstrong-like biking power.

Okay, maybe I'm not that good, but I'm pretty quick, all thanks to the recent interval training I've been doing on the stationary bike.

Now some folks don't believe that you can get a good interval workout on a bike, but I believe it is the safest and most effective way to do fat burning intervals.

If you don't agree, you can try some of the other methods I mention in this free report:

=> Interval training workout ideas for you
Over 90% of interval training fitness and fat loss research has been done in scientific facilities using the trusty old stationary bike.

It's safer than a treadmill (running at high speeds definitely has some risks) and much more effective than an elliptical.

And again, it's proven - by science and experience - to work.

So personally, I'm fine with just using the stationary bike when I do intervals, but if you want some other ideas, or if you just want to learn more about interval training, then grab my free report here:

=> Interval Training Workouts Report <= freebie for you
Back to the weights today,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Let me know your favorite interval training workout...

...over on the TT Facebook page today here:

=> Turbulence Training Facebook Workout Page

What equipment do you like? What interval duration do you use? And where do you do your intervals - indoors or outside?

New issue of TT Secret Society is out

Ended up working late last night until 11pm in order to finish up the 3rd issue of the TT Secret Society
newsletter. This month features a review of my trip to San Diego, an in-depth look at TT Hardcore 2K6,
a sneak peak at a new private client Meathead workout, and a BIG TT event announcement.

You can grab an issue here


Today's Kickbutt Mindset Tip:
Happy June 1st. You could just as easily change your life today as you can on New Year's Day…"New
opportunity is matter of choice not calendar." – Dan Kennedy

And today's independence tip:
"Stand out. These days you gotta be talked about, known for something, and create a tribe that acts as
your sales force, and for that to happen you need to over-deliver, give the fastest results, and bring the
ENERGY!" - Bedros Keuilian, Keuilian Inc.

Craig Ballantyne, CSCS, MS, CTT