Saturday, January 31, 2015

Streaking and Deadlifting

Yesterday I trained at the Senior's Center in Seminole, Florida. It was actually an LA Fitness, but 80% of the people in the gym were over 55. It was kind of cute, slightly funny, and very inspiring. There were some great mature folks working hard. One gentleman banged out 15 chinups. I was impressed. It's great to see folks taking up exercise at every age.

The facilities were dirty, and I certainly wouldn't get a membership there, but I was able to have a good deadlift workout.

1A) Deadlift
1B) Long Jump

2B) Overhead Squat

3A) Hang Clean
3B) Leg Curl

Good times.

We're up in Clearwater Beach for the rest of the weekend at the BioTrust Superbowl party. The hotel, The Sandpearl, is fantastic. I stay at dozens of hotels every year, and the room layout of mine is one of the best. It has both a mini-bar, for emergencies, and an empty fridge, as well as a big bathroom and large desk. It faces north, so I can see the beach and the sunrise. I even have a little balcony.

Today's Kickbutt Mindset Tip:
Everything is easier when you remove temptations, interruptions, and distractions from your life. Make the path smooth, you'll go faster. Identify and remove two big obstacles from your fat loss success today!

Streaking Update

I dropped a streak last night in celebration, but it was harmless. On the bright side, some great force took over my fingers this morning and I smashed out 2250 words in an essay about email addiction, all in less than 90 minutes between 4am and 5:25.

1) Write 3000 words per day

I cultivated my habit. I woke up and went right to work. I skipped going online. I avoided looking at my to do list. I started typing and boom, the words spilled onto the page as well as they ever have. What a great start to the morning, and I still have another 2000 words to get through as I finish up the CTT newsletter of the month. That's why I like to work on Saturdays. It's one of my secrets to how I get ahead of everyone else.

2) No Post Dinner Binge Eating

Dinner was a big disappointment last night. It's the downside of large group events. We had over 60 people in the restaurant, and food didn't get to our table until nearly 9pm (even though we sat down at 7:15pm). So I skipped it, left the event a little early, walked Joel's wife back to the hotel, read a little, and went to bed. That certainly solved the post-dinner binge issue.

I have a big breakfast planned with Kevin Harrington.

3) 1 Drink Maximum

Here's the one that got broken...seems to be the toughest one. We had a couple of celebratory drinks pre-dinner. But I stopped at 6:30pm. That allowed me to have 3 hours between alcohol and bed time, part of my 3-2-1 Goodnight Formula:

If you want to sleep better and live healthier, here's a simple 3-2-1 formula to use for bedtime. It helps you avoid interrupted sleep, heartburn, and insomnia.

First, stop drinking all alcohol three hours before bed. Alcohol might make you feel sleepy at first, but it impairs your natural sleep cycle and interrupts valuable deep sleep.

Second, finish all eating at least 2 hours (and preferably more) before bed. I'll admit, that's the toughest one for me, especially when traveling for work and trying to stick to my early bedtime. However, the New York Times recently reported that eating close to bedtime increases your risk of heartburn.

Finally, turn off all electronics one hour before bed. The blue light emitted from screens makes it difficult to fall asleep. Spend the final hour reading books, talking with your spouse, meditating, taking a bath, or enjoying 'other' activities in the privacy of your bedroom - but don't be reading your iPhone or Tablets just before bed, unless you want to stare at the ceiling for another hour. Use that simple 3-2-1 rule and you'll be better rested to control your morning and win your day tomorrow.

4) No Outbursts or Snarkiness

Great night of conversation plus two excellent work meetings. Everyone was in great spirits, and we are surrounded by dear friends. Makes it very easy to be a good boy.

5) Healthy Gut Days

Yesterday was nearly perfect eating. I had a Coke Zero in the morning, but no caffeine today. I need to get a nap instead.

Time for breakfast.

Stay strong and keep on pushing on,

Craig Ballantyne, CTT

Friday, January 30, 2015

11-Minute Workout Burns Fat While You Sleep

According to researchers from Southern Illinois University, you CAN burn fat while you sleep. And it only takes an "11 minute workout done three times per week".

Today, you'll get a super-fast, super-effective TT workout to help you burn fat all day long - while getting your results in FIVE times less than the average cardio session or bootcamp class.

The TT 11-Minute "Burn Fat While You Sleep" Workout

1A) Dumbbell (DB) Goblet Squat - 40 seconds, rest 20 seconds 
1B) Decline Pushup or Regular or Kneeling Pushup - 40 seconds, rest 20
1C) DB Chest-Supported Row or Bodyweight Row - 40 seconds, rest 20
1D) Total Body Extension or 2-Leg Hip Bridging - 30 seconds
- Repeat 2 more times.

That gives you a total body workout in under 11 minutes and you'll be amazed at what you can get done in such a short time.

Of course, if you have more time, you'll get even better results, sculpt your sexy body, build muscle, carve your curves, and even get flat, sexy abs. So if you have 30 or 40 minutes, three to four times per week, you'll want to use all of my Trademarked Turbulence Training workouts, such as:

1. January 2015 - TT 2015 Fat Loss Challenge System
2. February 2015 - TT Go Hard-Get Lean (4 day per week program)
3. March 2015 - TT 10x10 System (coming soon!)
4. December 2014 - TT High-Frequency Bodyweight Workout
5. November 2014 - TT Muscle Mash Metabolic Workout
6. October 2014 - The TT Bodyweight 5K Challenge (love this one!)
7. September 2014 - TT Xtreme Fat Loss  
You'll get ALL of those - and over 135 more workouts - as a TT Platinum Member. Your membership gives you 1-year of FULL access to every workout and follow-along video I've ever created (and will create over the next 12 months). It's the best deal in fitness:

Become a TT Platinum Member and Get ALL of my TT Workouts
And as a sneak peek into what's coming next, here are just five of the NEW programs you'll be getting over the next 12 months:

1. 40 New Follow-Along Bodyweight Workout Videos
2. TT Bodyweight Rep Max Magic
3. TT for Meatheads: Muscle Shockers
4. TT Bodyweight Cardio 6.0: Metabolic Effect Maximizers
5. The TT Diet Depletion Fat Burning Challenge Nutrition Program

Plus, you get ALL of these classic TT workouts, too...

1. TT Clash of the Super Villains
2. TT Xtreme Depletion
3. 24-7 Fat Loss Workouts
4. Turbulence Forever (created with John Romaniello)
5. Turbulence Rises (created with John Romaniello)
6. TT Xtreme Deeper Depletion 2K12
7. TT Bootcamps 3.0 - Metabolic Resistance Training Bootcamps
8. TT Meatheads: Off-Season Muscle Building
9. Plus 7 MORE TT Meathead Muscle Building workouts

Get 12 months of FULL access to all of my workouts here
And burn fat while you sleep for the next 12 months,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Do not forget this harsh #truth about other people...

Losing fat is a game between you and the outside world. Everyone - from family to friends to co-workers to restaurant owners to TV advertisers - is conspiring against you to make you eat more and exercise less.

Like it or not, it's true. They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed, full, and flat on the couch.
To fight back, you must always know your options. You must have Plans A, B, & C. You must be prepared to counter-attack. When they say take-out, you say, "I've already prepared my lunch". When they say, "Happy Hour", you say, "Workout first."

You must also surround yourself with people who are fitter and healthier than you. The power of social support and POSITIVE peer pressure will help you take your health and fitness to the next level.

That's a BIG benefit of the TT Platinum Membership. You get 12 months access to the TT Forum where positive people are there to support you, and where you can ask me all of your personal workout and nutrition questions.

Get 12 months of support and personal coaching here

Social support is the key to reaching your goals.

PPS - One more thing... a Platinum TT Member, you'll also get instant access to these...

TT Nutrition Bonuses:

1. TT Simple Nutrition
2. 31 Blender Drink Recipes
3. Dr. Chris Mohr's Fat Loss Nutrition Bonus
4. Isabel De Los Rios' Advanced Abdominal Nutrition Guidelines
5. The TT Diet Depletion Fat Burning Challenge Nutrition Program <= coming soon!

Get your 1-Year Platinum Membership and access to all of my workouts and nutrition programs here:

Wednesday, January 28, 2015

10 foods never to eat

If you want to lose weight from your thighs, hips, love handles, or belly fat, you MUST avoid these foods.
You see, 13 years ago, while attending a small science conference at the Holiday Inn in Barrie, Ontario (where I ran last summer's Toronto Tough Mudder), I discovered one ingredient NEVER to eat.
Literally, NEVER. (Even though it's in 10 common foods - see below!) It is one of the most common artificial ingredients, and you've likely eaten it already today (perhaps in the peanut butter that you were told was healthy?).
According to Dr. Bruce Holub, from the University of Guelph: "There is NO safe level of this ingredient and food producers should cease and desist the industrial production of it."
WOW. Could he be any clearer? In fact, eating just a tiny amount of this nasty ingredient can increase your risk of heart disease and make you store more and more visceral fat...a dangerous kind of belly fat that's almost impossible to get rid of.

But at the link below, my good friend and Food Investigator, Nick Pineault (aka - the "Nutrtion Nerd") reveals EXACTLY how to rid this TOXIC food from your life forever:

Believe it or not, MANY of the "health" food labels that show zero amounts of this toxic ingredient actually contain significant amounts, but food companies get to LIE about it. Seriously, thank the government lobbyists for another scam.
But due to Nick's relentless investigation of fat-burning Foods, you can now avoid this fat-storing nightmare:

Please get rid of it immediately for your family's safety.

Eat healthy and lose fat instead,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here are 10 common foods NEVER to eat...
- pizza and pie crust
- granola bars
- nut butters
- anything from a bag or a box
- almost every cheat food
- fast food milkshakes
- cookies
- donuts (sorry Homer!)
- some frappincino style coffees
- and worse, so many of your children's foods!
Please beware this TOXIC AVENGER!

Tuesday, January 27, 2015

The Best Way to Lose Weight According to Famous New York Doctor

Here's the BEST way to lose weight, according to a famous doctor from New York City: "If someone is going to lose weight, they need to take it off as quickly as possible", says Dr. Sue Decotiis, a board-certified doctor based in New York City with a specialty in medical weight loss and hormone replacement therapy.

That's why I've always disliked the advice that you should slowly lose 1-2 pounds per week. This is what so-called experts are taught in school, and that makes logical sense to them. Slow and steady wins the race, right?

The TRUTH is that you should follow a proven program that helps you lose fat as fast as possible.
Do NOT hold back.
My friend, Dr. Kareem Samhouri, or Dr. K, as we call him, has spent over 10,000 hours with clients in his clinic, and he said that while going 'slow-and-steady' (losing 1 pound per week) is okay, he actually discovered a better and more promising way to lose weight.
He uses a series of "weight loss sprints and recoveries" to help his clients get faster and more LONG-TERM weight loss.
Weight loss becomes sustainable when we don't have to diet or exercise intensely for months and months at a time.

Dr. K's 14-day weight loss sprint system is all laid out for you in this article:

14 Days to Looking 10 POUNDS Lighter <--- Step-by-Step Plan

Speed up and lose fat faster,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Believe in yourself...
...You have no excuse for not taking action. It's time to step up and leave your comfort zone. Quit hiding. The world needs the BIG you.
If you want to lose fat and improve your health, start with this:
Never give up on what is important to you.
Keep on pushing on!

Monday, January 26, 2015

Monday Maximus

Today's a travel day from the farm to Toronto. I'll stay overnight there and then catch a morning a flight to Tampa.

After a trip to Whole Foods and the mall (to get some new trainers), I'll head to the Gulf Coast for some Joel Marion-family hospitality. There will be a huge group of us fitness experts getting together this weekend for Joel's annual Superbowl party. Vinny D, Flavia, Mike Geary, Shaun & Karen Hadsall, Roman (hopefully), and many others will be there. Always great times with the fitness crew, letting loose.

Yesterday I had a great squat workout at the local YMCA.

1A) Squat
1B) Prisoner Squat Jump

2A) Good Mornings
2B) Barbell Lunges

Then a 1-minute stationary bike interval "Calorie Maximus" challenge. In one minute at Level 19 the machine reported that I burned 26 calories. I have no idea how accurate that is...but it gives me a benchmark. Legs were tired yesterday, and are sore today. I know the worst is yet to come.


Today was a TT Meathead upper body garage gym workout.

1A) DB (Powerblocks) Press
1B) DB Rear-Delt Raise
1C) DB Shrug

2A) DB Incline Press
2B) DB Chest-Supported Row

3A) DB Lateral Raise
3B) DB Farmer Walk

Yoga stretches to finish.

Now it's time to hit the the car...but not for cardio...because...

Cardio sucks! Find out why and then give these free, short burst fat burners a try instead:

And to keep making amazing progress on your 2015 diet goals, make sure to get your FREE meal plans here

Today's Kickbutt Mindset Tip:
It's okay if yesterday wasn't perfect. You did not fail. You learned valuable lessons. You had small victories. It wasn't nearly as bad as you think. So get over it. Move on. Realize there is nothing you can do to change the past, only the present and the future.

Identify ways to do what is right in tough circumstances and similar situations that caused you trouble yesterday. Have multiple solutions for every obstacle in life and you will find your way over or around them, you will hold strong under temptation, and you will stay strong and do what is right even when going wrong is the easy way out.

You are better today because of what happened yesterday, and you'll be better tomorrow and closer to your big goals and dreams because of the new plans and preparations you put in place today.

Stay strong and keep on pushing on, getting better every day,

Craig Ballantyne, CTT

PS -
From my favorite FB page...

...please consider helping...this situation should not exist in America...

Sunday, January 25, 2015

How to lose 0.71 pounds per day

I've got an amazing insider tip for you today about how to work with your body when it comes to weight loss, fat burning, and healthy living. When you with (and not against) your body, it's much easier to get fast & long-lasting results. But you must read every word that my friend Dr. K shares below to get his insider secrets on how to change your body in days.  

Success is simple,

Craig Ballantyne, CTT
Certified Turbulence Trainer

How To Melt 0.71 Pounds Per Day

by Dr. Kareem F. Samhouri, aka Dr. K!

Fat loss isn't complicated -- the methods behind fat loss and weight loss can be -- instead of focusing on 'which' method is the most important or most reliable, think about your health logically.  Weight loss (or gain) is all about peaks and valleys, and there's a physiological reason for this:  homeostasis.  

Homeostasis is a fancy term for describing when your body is efficient, or in a state of equilibrium.  

When your body reaches a new weight and stays there for a little while, it becomes incredibly good at protecting this 'zone' of weight.  The reason being that every fluctuation in your body results in a multi-system approach to adapt to new demands -- your heart requires a different strength per beat to get blood to your toes and fingers, your lung capacity changes depending upon the size of your belly, and your digestive tract gets re-positioned slightly depending upon the distribution of fat on your body.  

When your body finally adapts to its new position and its new demands, it gets very efficient -- the goal of your body is to use the least amount of energy for any given process -- this way, you never run out of energy and end up passing out.  This state of 'body balance' is referred to as 'homeostasis' and is well understood in all scientific research to be how our bodies work.

Naturally, we need to disrupt 'homeostasis' for weight loss to take place; otherwise, your body will actually seek to put the weight back on, as every time it has to adjust, it becomes inefficient all over again.  The time period for 'body adaptation' to take place is 6 weeks, during which time 'plasticity' takes place.  Plasticity refers to a permanent neurological change in your body that allows your body to recognize something new as its own.  Here's a common example of plasticity that you probably already know, but without the fancy terminology:

Muscle memory -- "It's like riding a bike." -- Despite many years without riding a bike, we seem to be able to re-learn this skill within a couple of minutes.  This is a result of our brains recognizing that we're attempting to ride a bike and choosing nerve tracts to carry out the movement that are highly efficient and were used in the past.

Riding a bike is easy for life once you learn it properly.  

Now, what happens when we apply 'plasticity' and 'homeostasis' to weight loss?

  1. First, your bodies adapt to a new demand (diet and exercise program), which causes you to lose weight.
  2. Second, we sustain your new weight for 6 weeks, helping your body recognize this new bodyweight as 'normal.'  Your body responds by creating 'homeostasis,' or a balanced state where it becomes efficient at this weight. 
  3. Third, we disrupt the balance of your body all over again and start on a new weight loss or body image goal.
By using peaks and valleys in your weight loss approach, we are nearly eliminating any chance of rebound weight gain.  Plus, you'll be able to lose a lot of weight quickly, which feels good -- losing weight quickly, balancing out, and then doing it again allows you to see a result in the mirror, stay motivated, and continue to progress.  

Weight loss also becomes easy for life once you learn how to communicate with your body and sustain any results you get.  

From now on, let's 'Interval Train Weight Loss' -- use peaks and valleys to communicate with your body that it's time for change, how to cope with the change, and then how to produce some more.  Let your body learn over time that when you want to lose weight, you mean it, and you're going to get results you can handle. 
Then your body will stop fighting with you when you allow it enough time to balance out your hormones, movement planning, digestive issues, respiration, and circulation.  This all starts with something I've termed 'Body Self-Communication' -- learning how to tell your body when you're ready for change, and how to listen when it responds.

Losing 0.71 pounds per day and keeping it off is as simple as developing a short-term plan, holding onto your results for 6 weeks, and then repeating the plan.  During your peak periods, losing up to a pound per day should be very doable with the right plan -- and, most importantly, you'll be able to hold onto your results by cycling in valleys along the way.  

PS - Stay strong this week.
Live every day with purpose. Live every day according to your mission and your plan. Have a vision for what you want to accomplish, and act in congruence with it. Start here with this plan:
And then...You must look at what could be, not what is. You CAN change. Things can - and WILL - be different. It's up to you.
It's your future. It's your choice. You must be willing to go after it.
You must be willing to do the work and follow in the footsteps of those that have led before you on the path to success. The trail is there. The steps are simple. Your future is in your hands. So Take Action!
So much can be accomplished with a long-term vision and resilience to short-term setbacks. Stay strong and keep on pushing on.
I believe in YOU. Your time is now.

Saturday, January 24, 2015

Saturday Morning Special is Circuits and Omelets

Today's workout in the garage was followed with a cooking lesson from my old high school buddy (he's a chef, trained in France, and works on private yachts). He made a great omelet for breakfast - and one for my mom, too, since we borrowed her kitchen as mine is not as nice - and then I fried up some plantains.

Today's TT Meathead workout was 5 rounds of:

DB Rows, KB Overhead Press, DB Rear-Deltoid Raises, Close-Grip Pushups with Band Looped over back for extra resistance, and Ab Wheel.

Great Saturday morning.

PS - Gotta love the "lard" bucket for my equipment. Turbulence Training's photo.
Turbulence Training's photo.
Streaking Update

1) Write 3000 words per day

Plenty of writing over the last few days here on the farm. Been up early and well-prepared. Lots of progress being made. Had fun writing an essay for for it on Friday, Jan 30th.

2) No Post Dinner Binge Eating

Been so good on this that I've been waking up too hungry in the morning. That's easily fixed!

3) 1 Drink Maximum

No need for cocktail hour this week, but will have one tonight with friends.

4) No Outbursts or Snarkiness

Been at home just with a few family and friends. Next week will be easy too. Next weekend will be a challenge at the big BioTrust Superbowl party as there will be three days in a row of heavy 'extroverted' socializing testing my introverted nature.

5) Healthy Gut Days

On a streak of perfect gut health nutrition.

Everything is easier when you remove temptations, interruptions, and distractions from your life.
Today's Kickbutt Mindset Tip:

Be true to yourself and your values. People respect people who truly believe in what they are doing, who are comfortable in their own skin.

Don't be embarrassed by what makes you unique. Be proud of it instead.

Use your struggles to get stronger. Develop habits to deal with dilemmas. Identify 2 solutions for every obstacle. Focus on progress, not perfection. Celebrate your journey from point A to point B. Make each day better than your last. You are stronger than you think.

Have an AMAZING weekend,

Craig Ballantyne, CTT

PS - Here's the perfect plan...

You must combine diet with total body exercise for the perfect 1-2 punch for losing weight. Grab these... 1) FREE meal plans: and 2) And get these workouts: (bodyweight only)

How to get results in 14 days

10 pounds in 14 days sounds like a BIG goal, but it's not unrealistic. In fact, research shows that the FASTER you lose, the better your chance of success.
I encourage you to set the bar high, but it's essential that you follow a proven rapid fat loss plan with sustainable and healthy living habits. That way you'll  avoid rebound weight gain.  
10 POUNDS in 14 Days <--- (Read this article to find out how -- in 15 minutes or less per day)
You'll discover 5 simple exercises - done in a specific order - that target the muscles in your body to increase your metabolism. 
When you combine these five exercises with a rapid fat loss diet protocol that starves your body from the #1 source of fat deposit in most people (sugar), you double the fat loss effect.  
So far so good, right?
But there's still a missing piece to this puzzle, and without this single factor, your chances of long-term success are very low.
Read this article to find out the 3 essential steps to successfully lose weight rapidly and keep it off:
10 POUNDS in 14 Days <--- (it only takes 15 minutes or less per day)
Lose fat to lose better,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here's an easy way to get faster results:
Everything is easier when you remove temptations, interruptions, and distractions from your life. Make the path smooth, you'll go faster. Identify and remove two big obstacles from your fat loss success today!

Friday, January 23, 2015

When to do cardio (surprising)

Three years ago I was doing a LOT of cardio.

Wait. What? Why Craig, Why!?!

Because I needed to be tough. Tough Mudder, tough.

I needed to be ready for the 12-mile Tough Mudder race I did in Beaver Creek, Colorado, back in 2012.
And I was. The course was brutal, starting at 8,500 feet in elevation and going up to 11,000 feet, but I finished in 2 hours and 45 minutes. A few months later my best friend and I did the Toronto Tough Mudder - which was almost easy in comparison - in just under 2 hours and 10 minutes. We were among the first 10 people - out of 17,000 - to finish the course.
My results were all thanks to the Tough Mudder Training program I created. And I know what works for preparing men and women of ALL fitness levels to complete a Tough Mudder, Warrior Dash or Spartan Race.
(That program is also perfect for runners and endurance athletes of all kinds.)
You'll Discover the Safe and Quick Way to Getting Fit For 10 Mile Mud Runs and Obstacle Courses with TT Adventure Race Training

Listen, if you're going to spend $50 or $150 to enter a race, you better be prepared. If you're not, you won't enjoy those really fun races. 
The races are a great time. After all, who wouldn't when you can be a kid all over again PLUS lose stubborn fat and gain lean muscle at the same time.

NOTE: I also hit personal bests in my strength training workouts while doing this Tough Mudder Training with once-a-week cardio. My superior results were again, all thanks to my unique plan, so you'll stay strong and lean without losing muscle.

And that's exactly why I've put together this one-of-a-kind workout program. In TT Adventure Race Training, you'll train for fat loss while also preparing for a Tough Mudder race.

NOTE: You don't have to be doing an adventure race to get the fat burning benefits of this workout. Everyone that wants to get fit and lose fat will LOVE this tough program.

And inside this special TT program, you'll go through "The Adventure 600", a brutal challenge workout designed to increase your strength and endurance, two total body workouts that will shred the last bits of stubborn fat, AND you'll have a plan for dominating the 12 miles in a Tough Mudder.

Whew - that's a LOT.

But it rocks.

And not only that, you'll also discover that these TT exercises will help get you through the obstacles you'll face going through the Tough Mudder race - that way you'll ace the race while leaving your friends in awe... not to mention all the heads you'll be turning with your lean and ripped physique.

But what if you have NO intention of ever doing an adventure race?

That's totally fine because you can still use these 3 powerful workouts to rapidly transform the way you look and feel. I guarantee it.

Heck, the hill sprint program alone is one of the nastiest fat burning challenges I've ever put together. And with a new challenge every week, you're going to get better and faster, all while shrinking your waistline and looking hotter than ever in time for summer.

Throw in the first metabolic resistance training circuit from Workout B, and your metabolism will be revved so high, fat simply won't stand a chance of staying around for beach season.

And about The Adventure 600 that I mentioned...It's an 8-exercise, all out fat burning circuit, swooping in to put the finishing touches on a beautifully sculpted physique.

So whether you're training for an adventure race or simply wanting to transform your body, I promise these workouts will deliver amazing results.

Get adventurous. Get TT Adventure Race Training.

Get super fit - super fast - here

Get super-fit with CB and TT like never before,

Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - No matter what!
No matter what happened yesterday, no matter what mistakes you feel you made, no matter what setbacks may have been dealt to you, no matter what obstacles you struggled with, today is a new day to start fresh, to return to your journey, to do what matters, to change what needs changing, to improve upon old habits, and to get better - as you are committed to doing every day.
Stay strong and keep on pushing on...and never give up on what is important to you, even if yesterday it got further away from you. Pull it back towards you today. Stake your claim. Change your ways. Do what is right for YOU!

Wednesday, January 21, 2015

25 videos and 10x10 workout

On Monday we finished 25 new workout videos (+ 10 bonus 1-minute workouts) and you won't believe the quality of the production. It's simply amazing. It was filmed in an NBC TV studio, so it will be like watching the REAL thing...real TV. I was impressed.

Almost as good as:

The new videos will be available just before Ballantyne's Day...another reason it's the world's favorite holiday. Double =>

1st day home in Canada this year after a 23 day road trip. Glad to see ol' Bally the Dog, not so glad to see - and feel - the snow and freezing cold during the 6am dog walk. I'm getting soft. Good to see that he likes it, though. Made up for my softness with a 10x10 70-pound KB Goblet Squat workout supersetted with kb swings and box jumps (5 sets of each).

Today's Kickbutt Mindset Tips:
Work on your #1 priority right away to give you momentum and an early victory that cannot be taken away from you no matter how chaotic the rest of the day. Push on to take CONTROL of your life and own your days.

Do not let peer pressure interfere with your path to success. Do not let random, unimportant people stop you from achieving your big goals and dreams. You must know who and what really matters.

And finally...

My Streaking Update for the 22nd TT Transformation Contest:

1) Write 3000 words per day

Today's profiles on Mark Ford and Steve Jobs, plus how to sneak in another 4 weeks of high-quality work in a year, and research to see if I can find something good from MLK Jr's daily schedule.

2) No Post Dinner Binge Eating

Back on the farm where I never have post-dinner overeating.

3) 1 Drink Maximum

None yesterday. Might have one tonight.

4) No Outbursts or Snarkiness

Taking a day at home so won't see too many folks. Had one phone meeting this morning with an old buddy, setting up next summer's - it will be amazing times.

5) Healthy Gut Days

Healthy day, great choices so far. Had a little caffeine in some Green Tea, but that's a lot better than the Coke Zero I had the other day.

Getting better every day.

Stay strong and keep on pushing on,

Craig Ballantyne, CTT

Tuesday, January 20, 2015

45 second exercise

Most people, especially as they age, have lost faith in their ability to burn off fat and get in shape.

They've given in to the idea that an unattractive body shape, poor muscle tone and a sluggish metabolism are inevitable... that their best days are behind them.

But NOTHING could be further from the truth -- your body has simply changed.

And doing what MAY have worked for you 10, 20, 30 years ago is simply NOT going to cut it today.

Instead, to get the results you want, you need a DIFFERENT approach... one that takes advantage of a recent breakthrough in exercise science that overcomes a poor functioning metabolism.

Most people try to start exercising more or harder, but that only makes a bad situation worse as your energy levels plummet, your appetite skyrockets and intense cravings set in.

Or perhaps they try one of those crazy "insane" infomercial workouts that assume you have the fitness level of a 20yr old -- putting you at risk for damaging your joints, pulling muscles or injuring your back.

Fortunately, emerging research is showing that an "intelligent" form of metabolic training is remarkably effective at combating frustrating fat gain, sagging muscles and a deteriorating body shape.

It also helps turn back the clock by saturating your cells with a cocktail of anti-aging bio-chemicals that get your blood sugar under control, optimize your cholesterol, lower blood pressure, lift mental performance and strengthen your heart and lungs.

And in today's article I'll show you exactly how you can do that -- PLUS how it can all be done in 45 seconds or less.  Really.

It all starts with these 3 powerful metabolic advantages that get real, VISIBLE

Metabolic Advantage #1: 3-in-1 Training

If you do cardio (running, spinning, aerobics, etc.), yeah, you'll burn some fat, but you'll also burn A LOT of muscle, becoming "skinny fat" with saggy, droopy skin and flabby muscles.

Weight training can be good for building muscles -- but if not done correctly, not only will it NOT burn fat, but it'll make you look bulkier -- like putting on a sweater underneath a winter jacket.

Yoga is GREAT for nervous system coordination, flexibility and core strength, but it falls short when it comes to burning fat -- it's just not designed to do that.

What's the answer?  It's to combine the best of all 3 types of training into a single, ultra-short session that torches fat, tones muscles and that's safe for anybody to do at any age -- exactly what intelligent metabolic training does.

Metabolic Advantage #2: An Expanded Fat Burning Window

Another major problem of conventional workouts is their focus on burning fat DURING the workout.

That's a HUGE mistake that only damages your metabolism further and robs you of your full fat loss potential.

The key is to trigger your body to burn as much fat as possible AFTER your workout -- exactly what intelligent metabolic training does.

A study conducted in 2008 publish in the Journal of Strength and Conditioning showed that compared to regular workouts, a metabolically intelligent workout can burn up to 10 times MORE fat.

It does this by releasing a tidal wave of special metabolic molecules DURING the workout that send a powerful "adaptation" signal to your body to boost metabolism, burn fat and cool inflammation AFTER the workout.

Your body then scrambles to replenish the intramuscular raw materials it burned up DURING the workout in a process that burns fat calories for 2-3 days AFTER the workout.

And guess where it gets the raw materials to replenish those resources?

Thankfully, straight from the extra padding that's parked on your belly, hips, thighs and butt.

Metabolic Advantage #3: Permanently Upgrade Fat Burning

Wish you could be burning fat all the time, regardless of what you're doing?

Intelligent metabolic training does this with advantage #3, which sets off a process known as mitochondrial biogenesis -- a fancy term for building new energy-producing power plants.

Since those power plants are mostly inside muscles, your muscles improve -- getting more toned and tighter -- dramatically improving your body shape.

In fact, that same 2008 study also showed that those doing the metabolically intelligent workouts improved muscle shape by 82.2% vs. the regular workout.

And thanks to all of those new fat burning mitochondria you burn more fat calories while at rest, making you a better fat burner -- not just 2-3 days after your workout, but ALL OF THE TIME!

When you're sitting on the couch watching TV, sleeping at night or working at your desk, your body is burning up generally a higher level of fat than it was before.

How You Can Do Intelligent Metabolic Training at Home

Intelligent metabolic training is something that anybody can do at home, regardless of their age, fitness level or physical condition -- NO equipment needed, just body weight.

In fact studies have shown that the older and more out of shape one is (including those with type 2 diabetes and heart disease) the more of a benefit they experience.

Plus, unlike nearly every other workout around, you are SUPPOSED to rest as much as you need to.

Sounds crazy, but resting enough is what allows you to up the intensity enough to trigger the release of those metabolic molecules that cause the post-workout fat loss and mitochondria-building.

It's also the key to unleashing that tidal wave of anti-aging bio-chemicals that give you a makeover from the inside out...making you look and feel 10-20 years younger.

Most people totally screw up this rest part -- they try to work out as hard as they can, for as LONG as they can, which just damages metabolism, accelerates aging and zaps energy.

More isn't better -- BETTER is better -- and that's exactly what this intelligent type of metabolic training does, which is technically called Metabolic Rest Training or MRT for short.

You can read much more about MRT here on the next page.

The best part about MRT is that the exercises are SUPER short -- only 45 seconds.

And it works fast -- in just a few sessions you'll start seeing the inches come off, feeling the surge in energy and loving the fact that you've gotten back into the swing of things, enjoying life again.

==> 45 Second Exercise Strips Fat and Tones Muscle at ANY Age...

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - This "intelligent" metabolic training was developed and perfected by a brilliant exercise physiologist out of North Carolina, who has conducted over 10,000 workouts with clients over the last 25 years.

He tried it all, but ultimately found this to hands down produce the best results for clients -- both women and men -- of all ages.  You can read more about this remarkable technique here.

Thursday, January 15, 2015

Night Time Struggle Solution

Nights can be a real diet struggle. You've worked hard all day and earned a reward. And that's fair. You can have one. But the problem is we often have too many treats and set ourselves back. I know how you feel. I've been there. So what's the BEST decision you can make for weight loss tonight?
The best action to take is to find out how to eat WHATEVER you want every five days while still losing up to one pound of PURE fat in a day. That's what you will learn from my friend Shaun Hadsall at the link below:
2015 XTREME Fat-Loss Diet + 3 BONUSES <- 60% OFF ends tonight
The 60% off sale on the Fastest Fat Loss Week Ever program ends tonight at midnight. In addition to saving a LOT of money, you'll TRIPLE your weight loss results AND get 3 Brand New Rapid Fat Loss bonuses *FREE*.
Xtreme 3 bonues 1.jpg
Your results are GUARANTEED.
PLUS, you also get 3 free TT Bonuses when you get the Fastest Fat Loss Week Ever program today here:  
Once you do that, send the receipt to and we will send you these three free TT bonuses to help you lose fat even faster (with short workouts). But this is ONLY for fast action takers like you.

My friend Shaun Hadsall tells you EXACTLY what to eat for the next 5 days for you to have your Fastest Fat Loss Week ever. All is revealed here:

Have Your Fastest Fat Loss Week Ever <= Exact diet plan for fast fat loss

To your fastest fat loss week ever!

Your friend and coach,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here's the BEST thing you can do for fat loss today
Get the Fastest Fat Loss Week Ever program before midnight tonight:
And then email us at to get your 3 free Turbulence Training fat loss bonuses for even FASTER results. These are only available when you take advantage of the sale before midnight tonight.
Because...No matter what happened this week, you are back on track right NOW. Stay strong and push on. You can get back in shape, you can improve, at ANY age. Believe in yourself, because I already believe in you. Let's go!

Benching and Swimming in Denver

Another great day in Denver yesterday, and so far today.

Today's workout:

1A) Bench Press
1B) Barbell Row

2A) Military Press
2B) Machine Chest-Supported Row

3A) Dips
3B) Pullups

Great times.

Followed that with a 4-lap indoor/outdoor swim at the hotel. Who knew swimming in Denver in January would be warmer than swimming in Miami. And cool to have the downtown Denver Clock Tower in my view from the (heated) pool this morning.

Turbulence Training's photo.
Turbulence Training's photo.

We are receiving so much great feedback on during our 250,000 Fan contest. For example, here's a great success story:

"Craig – I cannot thank you enough for Turbulence Training. My new year's resolution last year was to lose 10-15 lbs and eat healthier. After several years of being out of shape and not eating very well, I was skeptical that I'd do it. I found your program on a whim by searching the internet for "workout at home." I needed an alternative to running, which kills my knees, and swimming, which was tough to fit into working and taking care of two preschoolers. What I found is an amazingly efficient and fun program that has given me a passion for life, healthy eating and physical fitness.

"I lost 25 lbs in 3 months - back to the weight I was at 25. I have a leaner and more muscular body than I did as an athlete in college. I've kept the weight off and continue to be fueled by the amazing energy your program has given me. I am more positive about everything in life. I feel confident, healthy, fit and younger.

"I am so excited about your program that I'll tell just about anyone about what an incredible impact it's had on me physically, emotionally, and mentally. So far, I've recruited some co-workers and possibly the biggest skeptic - my husband.

"Also, my 6-year old worked out alongside me doing the Buff Dudes and Hot Chicks workout C on Saturday. Although she improvises a bit, it was awesome and motivating to see her excited about working out with mommy.

"My 2015 New Year's resolution is to share your program with as many people as I can so that more people can share in the benefits I've so appreciated. Last year for Christmas, I dreaded getting more clothes that would feel tight and uncomfortable. This year, my list included things like a TRX, a bench, and a pullup bar. Santa delivered and I'm ready to go for another year of fantastic workouts with you and your team." – Denise Zorn


Streaking Update:

1) 3000 words per day

More profiles...on Marie Curie, Margaret Thatcher, and also some very cool insider info about Richard Branson's secrets.

2) No Post Dinner Binge Eating

Early room service dinner last night so I could rest. Big filming weekend coming up.

3) 1 Drink Maximum

None yesterday. Might have one tonight.

4) No Outbursts or Snarkiness

I was great on my interviews but could have been better in a couple of meetings with team members. I need to get focused and anchored and mentally prepared to get out of my selfish introverted state and focus on the feelings of others.

5) Healthy Gut Days

Everything is rocking. Wise choices are being made. Feeling great.

Today's Kickbutt Mindset Tip:
When faced with hard times, we have a choice...we can keep going or we can quit. All tough times come to an end. If we quit, we only make it worse and learn nothing. But if we keep going, though the situation may be frustrating at first, you WILL be making progress. Things WILL get better. The future WILL become brighter. It may be slow, but it WILL be sure. Stay strong. Push on. Never give up on what is important to you. You WILL achieve your goals. You will win. I believe in you.

Stay strong and keep on pushing on,

Craig Ballantyne, CTT

Wednesday, January 14, 2015

CB vs Peanut Butter Pie and Squats and Todd Durkin

I've jam packed my schedule today in Denver. After a great dinner of sea bass, a little bit of a friend's ribeye steak, a baked potato, and spinach last night at Ocean Prime (and no drinks despite much drinking going on around me), I woke up at 4am to write.

I was tired. But I did 1,000 words and then meditated. That actually wakes me up, because meditation is like taking a nap. Then I went straight to the gym, the Colorado Athletic Club, for a heavy squat day.

1A) Squat
1B) Prisoner Squat Jumps (this is a complex, as Todd Durkin explains in our TT Summit interview below)

2) Good Mornings

3) Lunges

Legs are going to be sore tomorrow.

Followed that with a big breakfast of 4 eggs and spinach with olive oil, and a Green Tea.

Now I'm in the office with lots of meetings on tap, then writing, then interviews, then email, then done. Tomorrow is an all writing day, as is Friday, then Saturday is all filming.

Here's a GREAT bonus for you:

This has to be in my top 3 of all TT Trainer interviews. I just grilled legendary trainer, Todd Durkin, about bringing the energy to workouts and his favorite workout challenges. It's slanted towards trainers but everyone is going to get something out of this:


And more importantly, you'll get a hint of what he's going to bring to the TT Bootcamp at the 5th TT Summit in San Diego on June 6th. Don't miss it!

Streaking Update:

1) 3000 words per day

Started with 1,000 words on Roosevelt before my workout. Will finish a few more profiles later today. Also very busy with interviews ... doing one with Yuri Elkaim and then another with Ray Ortiz.

2) No Post Dinner Binge Eating

Super great behavior last night at a big work dinner. Most of the guys had a couple of cocktails, and some had three to four glasses of wine after that. And then they had peanut butter pie.

But ol' CB was strong, remembering his commitment to you.

3) 1 Drink Maximum

None yesterday (see above) and I doubt I'll have one tonight. I need to get to bed early and catch up on some sleep.

4) No Outbursts or Snarkiness

I know today will be great...already has been with pleasant, British Gentleman style interactions in the gym, with the room service guy, and in the hotel elevator (it freaks people out when you say a chipper Good Morning when you get on an elevator).

5) Healthy Gut Days

Everything is rocking. Wise choices are being made. Feeling great.

Today's Kickbutt Mindset Tip:
"Do what you can, with what you have, where you are." – Theodore Roosevelt .....

Greatness requires you to think differently and throw out the average approach to life, especially in the face of intense peer pressure. Be prepared to be strong and have 2 solutions to overcome all obstacles. Plan in advance for what your 'enemies of greatness' will throw at you. People that are best prepared perform most powerfully.

Stay strong and keep on pushing on,

Craig Ballantyne, CTT

PS - You CAN succeed at any age. You can't ever give up.

No matter what your situation and circumstances, you can move forward, right now, towards your big goals and dreams. It's finally the right time for you. It's not your fault you struggled in the past. You didn't have all the answers back then. But today everything has come together. You can do it. You MUST do it. There will never be a better time than right now. This time it's different. This time is YOUR time. Let's go!

Tuesday, January 13, 2015

Stopping and Streaking

It's been a very good two days for the streaks. Yesterday, after a slight delay, I had a pleasant flight from Miami to Denver. My seatmate was great, a cross between Larry David and Dan Kennedy.

When the plane landed, the flight attendants asked everyone without a connection to stay seated while those pressed for time got off first.

I have never witnessed such a civil and fast deplaning. Everyone was polite and quickity-quick. It was nice to watch. Then I got off the plane and promptly outwalked all of them to the exit. ;) Turbulent Deplaning!

I was also in a good mood because of the amazing comments we've been receiving on our TT Facebook 250,000 Fan Contest here:

While in Denver I usually have a go-to hotel, but last night I tried the Oxford Hotel. It's really close to work, and while I appreciate the antique, old-school, hipster vibe they are going for, it just didn't work for me in the room. This was my desk, and I couldn't get anything done at it (it was tiny, it wobbled, and the chair didn't fit under it - I was told every room was like that). So despite the cool ambiance, and the amazing Oxford Club health spa/gym next door (squat rack, db's to 100!), I had to move over to a more modern hotel with much more space...and light. Still, if you're on holiday and want a cool hotel at a good rate, Oxford might be your style.

Stayed at the Oxford Hotel in Denver yesterday, and while I appreciate the antique, old-school, hipster vibe they are going for, it just didn't work for md want a cool hotel at a good rate, Oxford might be your style.
Photo: Stayed at the Oxford Hotel in Denver yesterday, and while I appreciate the antique, old-school, hipster vibe they are going for, it just didn't work for me in the room. This was my desk, and I couldn't get anything done at it (it was tiny, it wobbled, and the chair didn't fit under it - I was told every room was like that). So despite the cool ambiance, and the amazing Oxford Club health spa/gym next door (squat rack, db's to 100!), I had to move over to a more modern hotel with much more space...and light. Still, if you're on holiday and want a cool hotel at a good rate, Oxford might be your style.

Today's update on the Streaks:

1) 3000 words per day

Hit this today and did a lot of article organizing for tomorrow. I have a very busy week of filming and meetings, so I have to stay on script and crank out the writing in the morning.

2) No Post Dinner Binge Eating

Back on track with this. Good for 5 days straight. Going to make it 74 straight to finish the contest.

3) 1 Drink Maximum

None yesterday and I doubt I'll have one tonight.

4) No Outbursts or Snarkiness

Really great interactions, from the airport to the plane to the hotel staff and all my team members. It's tough for me but I've stayed patient through all of the inconveniences.

5) Healthy Gut Days

Everything is working great and I just finished up one of my favorite hotel meals, 4 scrambled eggs with spinach and a side of olive oil. Tonight we are heading to a steakhouse for dinner.

Staying dialed in,

Craig Ballantyne, CTT

PS - Stop worrying about what other people think. You cannot control their thoughts or actions, only your own. Stay strong and do what is right for you.

Monday, January 12, 2015

7 day fat loss guide

Have you heard this weight loss LIE? "If you cut 500 calories per day, you'll lose a pound per week, because a pound of fat is 3500 calories."
Recent research proved this is not true. As my friend Shaun Hadsall says, "Drastic reductions in calorie intake only cause the body fight back against your dieting, causing your body to hold on to fat."

If you want to lose fat fast, you must use STRATEGIC SYNERGY in your diet plan. What's that? It's the fastest way to fat loss.

Read about it here and print it out

It's your complete 7-day FAST-TRACK guide to fat loss. If you want to learn exactly how to lose as much fat as you can in just 7-days -- and be able to keep it off forever -- follow the exact plan that my friend Shaun Hadsall, shares with you on this page.
You will finally lose stubborn belly fat fast,

Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - This plan is NOT available...
...after midnight, tonight.
The Fastest Fat Loss Week EVER program will never again be made available, even to buy at full price. The ONLY way you can own it is by picking up the the new 2014 Xtreme Fat Loss Diet today:

==> Get the FASTEST 1-week Fat Loss Program EVER 100% *FREE*
And when you get Shaun's diet plan, you will also get three bonus TT fast fat loss programs from me.
Just email us with your receipt at the email below and we'll send you
your bonus workouts - but only if you take action fast.

PPS - Whatever is in your way...'re stronger than it, you're tougher than it, and you're better than it.
That's why you're going to beat it.

250,000 Fans!

Deadlift yesterday, travel day today, and we hit 250,000 Facebook Fans over the weekend. Very cool. Here's just some of the great feedback:

"This does work...getting up at 4:30 am now so that I have time to read, meditate, do my 4 min workout and drink my green tea, honey and cinnamon. I have lost weight...have more energy during the day and I stay focused at work better than I did before. Just got to get to bed by 9am is all." – Diana Barr, FB feedback

"Craig, you cannot understand how much Turbulence Training has changed my family tree; both with my wife and three daughters, but also with my extended families through work, church, etc. All because of a 15-minute workout you had in Men's Health one time, ha! Through TT, I've learned simple formats for working out that can be done anywhere; I've done them on the school playground behind our last apartment, to the bedroom by my sleeping baby girl, to the Y I work at. The workouts through TT are adaptable; If I have 4-minutes or 30-minutes, I can whip out a workout to get the blood flowing and the energy I need to work two jobs, finish a Masters and be a great husband and dad.

Finally, TT opened my eyes to so many other resources; Eat Stop Eat, Mike Whitfield's finishers, being challenged by Chris Lopez and his massive family... all of the Early to Rise e-mails how to improve in business and in general life. TT opened these worlds to me. Am I there yet? No, not at all. Eating habits aren't fantastic. I'm big (over 300 lbs); diet holds me back. Still trying to find my "niche" of what to do to be successful financially... but I'm close; whittling down and finding the "thing" to market while working hard to provide. You can't hover around all of this knowledge and it NOT become your orthopraxy, not just orthodoxy. A few small changes in 2015 and I'll be there! Thanks for what you do! I am a better Mann because of it!" – Matt Mann

"I know you thanks to my hubby, and I follow you since then. I did TT with him and by myself. Love all the programs, they work the entire body and transform every single part of it. But the most I really love is reading your daily post. You inspire me not only my body and my mind, help to keep me positive." – María Gabriela Zúñiga-Portillo

"I want to let you know that I look forward to TT's posts to use as daily affirmations for myself and to share with my small group of FB friends. Some days, your words are the light in a deep, dark tunnel. We generally do not get off our butts and start working out; we do push through another day with hope from inspiration and knowing something - angel guides most likely - are around us, and that messages come through in your posts and, sometimes, trolling through other peoples's good to be motivated to be alive; one day, the work-outs will follow." – Kim Cartledge

"Craig your words always inspire me. I have done bootcamp training and have lost weight, body fat and cms. I have questioned myself heaps, I have always gound my path again by ready your posts. I have tried some of your training in my own workouts and have seen good results. Even though I read your posts and know they are for everyone it is like you know where are all at." – Charmaine Kucks

"CB, thank you. Thank you for the regular information you send me. Thank you for the home workout and turbulence series. Post the Christmas splurge I'm following 8 weeks to skinny... Week one baseline: 77.2 kg & 23.3% BF. Week two progress: 75.8 kg & 22.7% BF. Thanks again." – David Pierce, on the Craig Ballantyne Facebook page

Sunday, January 11, 2015

Drink this on Monday morning

If I could show you a simple drink (that you can make in about 20 seconds each morning upon waking), and this drink can help you to improve your digestion, detoxify your body, BOOST your energy for the day, and even possibly help you lose fat, would you try it? Of course you would!

Check it out at today's article:

=> Drink THIS first thing in the morning (detoxify, improve digestion, boost energy, lose fat)

Start your day right,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - And start your day right with another kick-butt CB quote:
Live every day with purpose. Live every day according to your mission and your plan. Have a vision for what you want to accomplish, and act in congruence with it. Focus on what matters in YOUR life and never, ever, EVER give up on what is important to you. Stay strong. I believe in you. And I know that you can do it.

Saturday, January 10, 2015

Swimming and Lifting and Eating in Miami

My Florida Morning Swim in the Pool streak ended today. It was just too cold for a swim as downtown Miami is cool, damp, and overcast this morning. Hopefully the sun peaks out later. Yesterday shocked my body too much when I jumped in for my two laps, and so we say goodbye to 10 straight days of 5 minute swims.

The big Miami Mastermind also ends today. Many lessons learned. Great time with Shaun Hadsall and Joel Marion, our guests. Last night we had a huge group dinner of over 50 people and we treated them all to steaks and fish - and chocolate desserts! - at The Capital Grille. I had more sea bass, another baked potato, spinach, and brussel sprouts (with bacon). No drinks and no binges. Just healthy eating yesterday.

Today a light bodyweight circuit for me:
Prisoner Squat - 50
Jumping Jacks - 50
Rocking Plank - 50
TBX - 50
Mountain Climber - 15/side
Bulgarian Split Squat - 10/side
Couple of rounds.

Tomorrow I deadlift at LA Fitness. It will go like this:

1A) Rack Pull
1B) Box Jump or Long Jump

2B) Overhead Lunge

3A) Hang Clean
3B) An Ab Exercise

Finished with some type of challenge...could be deadlifts or a sprint or something else. I always do a challenge on Sunday morning when I have extra time to train.

Then I'll relax for the day in Miami, followed by a trip to Denver for next week. That's where we'll be filming a new 25-day follow-along video program - finally! We have some unique twists in this one.

Now off to breakfast with Joel before he heads home.

Today's Kickbutt Mindset Tip:
Success comes from personal responsibility. Freedom from Structure. Health from Habit. Victory from Discipline. Results from Routine. These will work for you. Work hard. Add value. Connect with others. Opportunity exists. Keep on pushing to go after it.

Streak on,

Craig Ballantyne, CTT

PS - After breakfast will be more of this:

Masterminding in Miami
Maria Mountain's photo.
Maria Mountain's photo.
Maria Mountain's photo.
Like · ·

Friday, January 09, 2015

Best Quote and Watch this Video

Today you're getting perhaps my BEST quote ever...but first, here's some harsh truth...
Look, fact is women are hardwired to have much more difficult time losing weight and keeping it off than Men. You can thank evolution for that one.
Now, today's video shows you exactly what's happening in a woman's body that's making it harder to lose weight.  And more importantly, you'll see a breakthrough, science-proven tip to boost the female metabolism that makes fat burning a whole lot easier! You're going to love this:
Research shows when women use this tip to boost their metabolism they burn fat faster and easier than men, instead of the other way around for once!
Use this flat belly tip to flip on your female fat burning switch today:
Push on,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Best quote ever
It's always darkest before the dawn. There will be days when you struggle.
We all make mistakes...but successful shake them off, rebound rapidly, and get back on track. We forgive ourselves and focus on what matters - learning from those mistakes. It's okay. Mistakes happen. We aren't perfect.
We might fall back to bad behaviors, but the key is catching yourself, pulling yourself out of a negative spiral, getting support and accountability to jump back on the track to success, to start making the right decisions again, to smile and laugh about the minor mistakes we've made, and to learn lessons that help us avoid the errors of our ways in the future.
I know. I mess up all the time.
And that's why I know that mistakes are minor damage that can be dealt with. Stay positive. Move ahead. Don't regret what you can't change. Everyone goes through days like this.
But not quitting is what separates success from failure.
Stay strong and never give up on what is important to you. You can do it. I believe in you. Let's go and have an AMAZING week.
PPS - Cool free bonus coming to you later today. 
Until then, watch this:


Getting Back on Track

Today's workout brought me back to LA Fitness. Time for some Meathead Upper Body pressing and pulls. I was well fueled after the last couple of days (see below) and despite a bit of tightness in my right pec, I had a great workout.

Lots of WYLIT, pushups, band pulls, etc to warm-up.

1A) Bench Press
1B) Bodyweight Row

2A) Military Press
2B) Wacky Hammer Strength Low Row in honor of Jay Ferruggia

(Jay and I always try to find the weirdest rowing machine when we visit commercial gyms.)

3A) Triceps Extension
3B) Shrug

Wednesday evening I dealt myself setbacks on my streaks. I went out for dinner and ate way too much. I knew it, too, but at least it was at dinner and not a post-dinner binge. Heck, we ate and ordered so much food that our server tried cutting us off! I ate so much I wasn't hungry all day on Thursday.

My mistake stemmed from too many drinks. I got caught up in a celebratory mood with Bedros. We had a great day of coaching high-energy entrepreneurs and we were catching up on the good times of the holidays and celebrating the New Year. Ironically we even talked about my resolutions while we sat there destroying them. Geez Louise, I can royally mess up. But I'm looking back on it and laughing.

Last night, after a day long fast and a late afternoon session of intervals and burpees, and a much needed hour long nap, we went to Prime 112 for dinner. I was certainly full after dinner, as that place brings mountains of food, and we ate a lot of shellfish (oysters, stone crab claws, shrimp, and crab legs). I had plain grilled sea bass, a baked potato, spinach, sweet potatoes, and some collard greens. That was clearly more than enough. I enjoyed watching my friends, the Hadsalls, Joel, Bedros, Rick, and Westy eat the crazy desserts that were brought our way (fried oreos, fried cupcakes, etc.). Those are way off my diet plan.

Dinner with the gang (Bedros, Shaun & Karen Hadsall, Rick Kaselj, Ryan Colby, Mike Westerdal, and Mr. Miami, Joel Marion). I'm busted with my mouth full of crab. Sorry! Great meal at Prime 112 of oysters, shrimp, crab, tuna, stone crab claws, sea bass, baked potato, and spinach. Amazing times!
Photo: Dinner with the gang (Bedros, Shaun & Karen Hadsall, Rick Kaselj, Ryan Colby, Mike Westerdal, and Mr. Miami, Joel Marion). I'm busted with my mouth full of crab. Sorry! Great meal at Prime 112 of oysters, shrimp, crab, tuna, stone crab claws, sea bass, baked potato, and spinach. Amazing times!

On the bright side, I went for another swim yesterday and today. That's 10 days in a row. That streak will probably end on Tuesday morning in Denver, as I don't think that my hotel has a pool.

Friday, January 9th Streaking Update

1) 3000 words per day - On pace

Will hit 3000 due to an early morning wake-up session.

2) No Post Dinner Binge Eating

The good thing about eating too much the other night is that there is no temptation to overeat for several days. Always look on the bright side of your mistakes. Learn your lessons, move on, and remember that each second ticking away on the clock takes you further away from your mistakes of the past. You can't change them, but you can leave them behind. Don't dwell on the past. Focus on the future.

3) 1 Drink Maximum

Last night was one, and tonight will be none. We have a big group work dinner and during big events like this (there will be 50 people there), I don't drink at all...only when it's small groups of friends in non-formal work situations. And then I'll end the weekend by returning to the 1-D max on Saturday night, plus no drinks on Sunday. So time to get serious about this because this is the foundation of success. I've been silly this week, lessons learned, memories made, experiences had, focusing on the positive of my mistakes. Ha.

4) No Outbursts or Snarkiness

Really great day yesterday. We coached 20 people and despite being tired, I was well prepared to overcome the temptation of outbursts. I did well here. Focusing on the positives!

5) Healthy Gut Days

Everything has been working fine, although eating so much food (even though it was all read food and not junk) is not the best way to treat the gut. But I haven't missed any of my supplement regiment and again, everything is working well and not causing me distress. Focus on real, healthy food, and just cut back on going overboard. That's my motto to get back on track.

So overall there was a setback. However, it was small. Minor damage that can be dealt with. Just a blip on the radar.

And so I'll leave you with a few mindset tips on how I deal with these mistakes, and hope you make the same attitude adjustment when you make a mistake and have to correct course.
Cacao, like all seeds, contains phytic acid and enzyme inhibitors that interfere with the digestion process and inhibit the absorption of nutrients. That's why it is recommended that seeds be soaked or fermented prior to consumption. This deactivates the enzyme inhibitors and lessens the phytic acid. - See more at:, like all seeds, contains phytic acid and enzyme inhibitors that interfere with the digestion process and inhibit the absorption of nutrients. That's why it is recommended that seeds be soaked or fermented prior to consumption. This deactivates the enzyme inhibitors and lessens the phytic acid.

Today's Kickbutt Mindset Tip:
It's always darkest before the dawn. There will be days when you struggle. We all make mistakes…but successful shake them off, rebound rapidly, and get back on track. We forgive ourselves and focus on what matters – learning from those mistakes. It's okay. Mistakes happen. We aren't perfect. We might fall back to bad behaviors, but the key is catching yourself, pulling yourself out of a negative spiral, getting support and accountability to jump back on the track to success, to start making the right decisions again, to smile and laugh about the minor mistakes we've made, and to learn lessons that help us avoid the errors of our ways in the future. I know. I mess up all the time. And that's why I know that mistakes are minor damage that can be dealt with. Stay positive. Move ahead. Don't regret what you can't change. Everyone goes through days like this. But not quitting is what separates success from failure. So stay strong and never give up on what is important to you. You can do it. I believe in you. Let's go!

Push on,

Craig Ballantyne, CTT

PS - Never give up on getting better.

Stay STRONG and true to yourself today, no matter what happens, no matter what anyone else says, no matter how they act. Everything ends at some point. Good times AND bad. So persevere through the hard times knowing they will be over and you will get through them, and be present and enjoy the good times with as much gratitude as possible. Control what you can (your behaviors and thoughts), cope with what you can't (the behaviors of others), command your morning, conquer the chaos, and concentrate on what counts. Never give up on what really matters to YOU.