Saturday, October 25, 2014

106 pullup record

The past two days have been busy and the result has been a bodyweight mania. Yesterday was a big 800 rep workout while today was fewer reps, but higher intensity.

Here's what I did on Friday morning:

1A) Prisoner Squats – 50 reps
1B) Pushups – 30 reps

Back and forth I went for 10 rounds with about 1 minute between exercises.
It was a dang good tough challenge. Lots of fun. Now look at all the way you can do squats and pushups…

1) Squats => Narrow-Stance, Wide-Stance, Wall Squats, Pause Squats, Prisoner hand position, Hands out front, Hands out to your side to squeeze your upper back, TRX Squats, Goblet Squats, Barbell Squats, Split Squats, and Bulgarian Split Squats … and you could even count my unique Total Body Extensions exercise as a squat

2) Pushups => Close-Grip (for triceps), Regular, Decline (for shoulders), Handstand (super-hard for shoulders), One-Hand Elevated (for abs), Spiderman (for obliques), T-Pushup (for obliques), Grasshopper (slide your leg underneath and across your body as you lower yourself), Off-set (one hand in front of the other), Weighted (with weight vest), Band (Band held in each hand and looped over your back to work your triceps harder at the top), and Decline Spiderman (great combo).

Two exercises = 1 Great Body.

And here's what I did today in the basement to pile on the pull-ups.
150 squats
100 pushups
106 pullups <= most pullups ever in one workout (total - no max reps, though)

356 total reps

I also did stability ball rollouts and ball leg curls to finish out the circuit.

Total of the totals:

1156 reps

650 squats
400 pushups
106 pullups

Nutrition Tip:
I plan on having a couple of 'hard ciders' this afternoon to celebrate a gorgeous Fall afternoon on the farm. But I will keep my eating & drinking in check by remembering this...

Pay attention to what - and how much - you eat this weekend and how it makes you feel. Be mindful. It matters.

Today's Kickbutt Mindset Tip:
Control your possession ambition. Know how much you need yet be mentally prepared to lose everything. Never get addicted to things. They are only objects. Cheap trinkets. Easily replaced. Draw lines. Create boundaries. Set deadlines. Richer, more 'important' people than us work less and make more money and live deeper lives.

Know that the good life comes from people, places, and experiences.

Live wisely,

Craig Ballantyne

12 week cumulative total:

15,000 Bodyweight Squats
  • 12,435
10,000 Pushups
  • 8819
3,000 Bodyweight Rows
  • 2793
2,000 Pullups
  • 1107
1,500 Burpees
  • 1236
1,500 Chinups
  • 590
333 Handstand Pushups
  • 285
= 27,305/33,333 reps

Sadly skip this snack

I really do love this "healthy" snack (I used to eat it all the time on airplanes while flying to my TT events), but unfortunately I must admit it's actually one of the worst snacks for your waistline. I'm talking about trail mix, even the organic, "super-healthy" varieties that you find at the health food stores.

Why is it so bad?  Here are just a few reasons:

1. Trail mixes--which almost always include raisins, cranberries, or some other dried fruit--are LOADED with sugar.  Add in chocolate via chocolate-covered almonds, yogurt-covered nuts and raisins, and or just plain ol' M&Ms, and you're in even worse shape.

For instance, its not uncommon for a mere 1/2 cup of trail mix to contain upwards of 30 grams of sugar! And yes, that includes organic trail mix!  Organic sugar is still sugar, ya know...

2. Trail mix is also very high calorie.  This is partly due to the sugar content, but when you also add in the high fat content from the nuts, that same 1/2 cup of trail mix easily packs in over 300 calories per 1/2 cup.  That's more fat, sugar, and calories than ice cream!

3. Beyond that, trail mix commits the cardinal sin of combining loads of fats and carbs (in this case the worst kind - sugar) with very little protein content.
Carbs increase your "fat storage hormone" insulin, and fat increases the fatty acid content in your combining high-glycemic carbs and high-fat content together is a troublesome recipe for fat storage.

If you're looking to get a flat belly fast, and you're relying on high sugar, high-sugar, high-fat snacks with little protein (like trail mix) will slow your results dramatically.

Instead, go with raw nuts & a little shredded coconut (and maybe some cacao nibs) for a healthy snack without all that added sugar. For your sweet tooth, sip on something sweet like a stevia-sweetened tea or lemonade. Yum!

Now, before I go, you've probably heard that "white" foods are also bad for your waistline and fatloss efforts, right? Well, that's actually NOT true. You can actually eat LOADS of white foods and still get a flat stomach. 
If you eat THESE 17 white foods, you'll get a flat belly even faster. Get all 17 fat-burning white foods by downloading the brand new free report from expert nutritionist Shawn Wells in a few seconds at the link below:

==> 17 WHITE foods for a flat stomach
Eat lots of the right foods to lose fat,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Stay strong this week!
Measure PROGRESS, not perfection. Understand you will never reach perfection...but you must celebrate your journey as you improve from point A to point B. Make each day better than your last. Win a victory today. Move ahead. Stay strong. Get stronger. You can do it. I believe in YOU.

Friday, October 24, 2014

17 white foods

Yes, that's right, you can actually eat LOADS of white foods and still get a flat stomach. In fact, if you eat THESE 17 white foods, you're bound to get a flat belly even faster. Get all 17 fat-burning white foods by downloading our brand new free report in a few seconds at the link below:

==> 17 WHITE foods for a flat stomach

I'm going to go eat two of them right now for lunch as part of my eggs, kale, and cauliflower lunch...with homemade tomato sauce and olive oil. Real food, real results. I might even share with ol' Bally the Dog...if he's lucky!
Have a great weekend eating the right foods for fat loss,
Craig Ballantyne, CTT
Certified Turbulence Trainer

Thursday, October 23, 2014

odd workout for weekend

You can easily add this "odd" type of exercise to your routine this weekend. You don't need any equipment at all.

And you'll be amazed at how quickly you start seeing a difference...
-> In just 7 days you'll be more flexible and your belly will be a little flatter. (Your digestion may become easier, too!) You will feel more energized and alert during the day, and sleep like a baby at night.

-> In just 14 days you'll see the numbers on your bathroom scale drop, and your clothes will fit better (including your skinny jeans). And you'll notice the things that used to stress you out no longer bother you...or give you the urge to binge eat at night.

-> In just 30 days, your butt, thighs, abs, and the back of your arms will feel tighter and look leaner. You'll finally fit back into that little black dress again. And you'll constantly be told how great you look (along with requests for your "secret"!)

So what IS this powerful no-equipment exercise method anyway?

Click over to this page and I'll share it with you:

=> "Odd" NO-equipment exercise for a flatter belly in just 7 days...

Try it this weekend and enjoy,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Ol' Bally the Dog and I do this odd exercise...
...for 10 minutes everyday out in the garage.
While I don't have any skinny jeans to fit back into, it certainly has helped me avoid injury, move better, feel younger, and be more patient. I'm really glad I tried this and even happier that no equipment is needed. Enjoy!

185 challenge workout from J-Roc

On Monday, while I was in Toronto for some meetings, and a fancy dinner at the Ritz Carlton, I finished up my latest 4-week heavy lifting program. I hit the deadlift hard at my favorite Goodlife Gym down by the Air Canada Center. That means I'm now into a 7-day 'deload' week where I mess around with workouts.

Today's workout was a challenge day combined with some chin-ups. My best friend Jay Roc recently did the 185-challenge (max reps with 185 for Deadlift, Squat, and Bench in that order).

I decided to copy him, but step it up a little with 2 new exercises. And let me tell you, the squats after the deadlifts are tough!

Do one exercise and then warm-up for the next...there was no set time limit between moves. Maybe I'll formalize the challenge with that in mind.

I didn't train to failure, as I had no spotter, but I was going to the edge of good form (stopping before any reps got ugly).

Frankly I was disappointed with every score. I will redo this again in a couple of days, and I know I will beat every level because I have that benchmark of this first workout. The Deadlift and Squat are mind over matter. I'll crush them next time. I remember doing 225 for 20 reps of deadlifts back in the day. I know I can do so much more.

1A) Front Squat - 185 x 5
1B) Deadlift - 185 x 25
1C) Squat - 185 x 15
1D) Bench - 185 x 8
1E) Chinups with extra weight to be at 185 lbs - 12 reps

I did 100 squats and pushups in warmup, and 75 total chinups in the workout. Adding that to yesterday's
workout of 250 squats, 200 pushups, 75 TRX rows, 75 burpees gives me:

350 squats
300 pushups
75 chinups
75 TRX Rows
75 burpees

875 reps

Here's another challenge for you...I plan on doing it next year.

My 40th birthday workout posted on Men's Health

Today's Kickbutt Mindset Tip:
"There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can't go any further. Don't listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can't go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you'll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever." – Robert MacDonald, from Gym Jones

Challenge thy self,

Craig Ballantyne, CTT

12 week cumulative total:

15,000 Bodyweight Squats
  • 11,785
10,000 Pushups
  • 8419
3,000 Bodyweight Rows
  • 2793
2,000 Pullups
  • 1001
1,500 Burpees
  • 1236
1,500 Chinups
  • 590
333 Handstand Pushups
  • 285
= 26,149/33,333 reps

Wednesday, October 22, 2014

5 exercises better than reading while doing cardio

Shape magazine recently made a shocking statement. According to their scientists, when you do a workout on the elliptical machine that says you burned 400 calories, the TRUTH is that you burned only 300 calories.
The elliptical overestimates your calorie burn by about 30%. 
No wonder cardio doesn't work for fat loss. The machines LIE to you.
I hope you're not making that one big mistake and trusting cardio machines to help you lose weight. It's literally a big fat lie if you are.
Even worse is when I see people reading while doing 'cardio'. Listen, I'm sorry, but you can't expect results if your workout involves reading. Tell that to everyone at your gym!

You are much better off going to a Celebrity Trainer, like Mikey Whitfield, who has become famous for his Finisher workouts and unique alternative exercises that require NO-equipment. Mikey was the 2012 TT Trainer of the Year and I asked Mikey for some fat burning tips today.

Here are 5 exercise substitutions you MUST start using today:

These will allow you to burn fat anytime, anywhere, without equipment.

#1 - Replace the Elliptical Machine with...

Jumping Jacks or the Split Shuffle exercise.

#2 - Replace the Treadmill with...

Mikey Whitfield's 7-Day Metabolism Fix Workout Finishers

#3 - Replace Kettlebell Swings with...

Total Body Extensions

#4 - Replace the Stationary Bike with...

Punisher Squats, Narrow-Stance Bodyweight Squats or Lying 1-Leg Hip Extensions

#5 - Replace Traditional Interval Training with... of Mikey's favorite fat-burning and core training supersets:

Total Body Extensions - 30 seconds
Plank - 30 seconds

I highly recommend all of Mikey's workouts here:
Get Your Fat Burning Exercise and Workout Substitutions

Grab all of those exercises and NEW, fun, and unique fat burning workouts right now. Some of these moves are new, but here's one of my favorite Rules in Life:

"To get something you've never had, you must do something you've never done." - #truth

If you want to lose fat and get back in shape, it's time to stop reading while you do cardio and for you to try some new exercises, and FINALLY burn that stubborn belly fat. You'll love Mikey's workouts. They are high-energy, fun, and most important, you'll get results in just a short amount of time.

Sound good? I know it does.

Let me leave you with one last motivational's a quote that I keep coming back to every day in my own personal transformation...

"Become the person you need to become to achieve the dreams you want to achieve. Never give up on what is important to you."

You can do it. Mikey and I believe in you.

I highly recommend all of Mikey's workouts here:
Get Your Fat Burning Exercise and Workout Substitutions
Start your change today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Tuesday, October 21, 2014

For Women that want to lose weight

If you want to lose 5, 10, 15 pounds or more, read every word in this email.  Here's why...

Everyone knows  most mainstream "diet" information is not only incorrect, but will actually make you fatter.

Like it or not, the government and media dictate to us what is healthy and what isn't, yet their advice is often fraudulent, deceitful, and ultimately harmful to your health and fat loss goals.

And nobody is more of a victim of these fat loss saboteurs than women...

In fact, the media SPECIFICALLY targets women far more than men when it comes to fat loss - and offers diet advice that simply doesn't work...

Promoting products like...
  • "Diet" yogurts stuffed full of toxic ingredients like aspartame, food coloring, and other preservatives...
  • Diet sodas & fruit juices that contain NO nutritional value whatsoever...
  • And prepackaged "diet" foods that will not only INFLATE your belly like a balloon, but can lead to Diabetes, Alzheimers, and worse...
Many of the so-called "health" foods you see advertised contain ingredients called excitotoxins that have a similar effect on your brain to MORPHINE on your body.

An effect that can cause rabid addiction to these foods.  Creating a drug-like dependency that makes it hard to stop eating them once you've started.

Even worse... when you try to stop eating them, you go through a 'detox' process like drug withdrawal - making it almost impossible to quit.

And as for those commercials with attractive women touting these foods' health "benefits"? Unless you call type 2 diabetes a benefit, STAY AWAY.

With all the misinformation out there, it's no wonder obesity (and the other terrible health conditions that come with it) is such an epidemic right now...

And that women, more than ever, are facing unprecedented obstacles to their health that THWART their natural ability to burn off fat.

Well, no longer...

I want to invite you to a special online event - for women only - that's designed to push the weight loss conversation forward by 10 years.

It's called "For Women Only: The Weight Loss Solution" and it's a FREE online event that will help you finally - and permanently - lose weight and get the body that you desire.

It's hosted by fat loss expert Neely Quinn and They have over 35 of the best women's weight loss experts in the world to show you EXACTLY how to finally lose the weight you want - and get the body that you desire.

In this event, you'll learn everything from...
  • What to eat (and which foods to avoid)
  • How to balance and take control of your hormones
  • How to heal digestion, thyroid, and autoimmune conditions that are sabotaging your weight loss naturally
  • How to "cheat" and still lose weight
  • How to exercise (and more importantly, how NOT to exercise)
And, of course, a LOT more that I can't fit in this e-mail.

The event began on October 21st, and will be FREE to watch while the event is going on. I highly recommend checking it out, as it could be the final step in achieving your weight loss goals.

Register (free) For The Weight Loss Solution Here

To your success,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - When you register for the FREE Weight Loss Solution, you'll also get a FREE bonus report that will show you 10 of the top reasons that you are NOT losing weight - and exactly what to do to fix them.

These reasons are NOT what you'd expect, so I'd highly recommend reading the WHOLE report.

[Free] Registration For The Weight Loss Solution Here 

Monday, October 20, 2014

Hike and Lift

Went for a hike yesterday at Rattlesnake Point - near Toronto - with my friend and TT Client of the Year, J-Roc. The scenery reminds me of what I saw last fall when I was visiting Tuscany. It doesn't get much nicer than this in October.

Today was much different...dreary and rainy, but deadlifty, too. :)

The Workout

Warmup of 200 squats and 200 pushups

1A) Deadlift
1B) Broad Jump

2A) Bench Press
2B) Pullup - total of 50 reps
2C) Handstand Pushups - total of 20 reps

This gave me 470 total reps.

And two photos.

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

Here are some bodyweight circuits for you, too:

Today's Kickbutt Mindset Tips:
Stop worrying about what other people think...or what the scale "says".

You cannot control their thoughts or actions, only your own. Control what you can and concentrate on what counts.

"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year." – Dave Kekich

If you stumble, get back up. What happened yesterday no longer matters. Today, get back on track to moving closer to your dreams and goals. Turn the bad into something beautiful. Learn powerful lessons from your errors and then leave your mistakes behind. Never give up on what is truly important to you. You can do it. Put the negative behind and prepare for a positive week.

Get ready to make positive progress towards your big goals and dreams.

... Stay strong and push on!

Have a great week,

Craig Ballantyne, CTT

PS - If you want to control your day... starts with controlling your email problem. Remember that every wasted minute you spend in your inbox is a minute stolen from the limited time you have for your kids, family & friends.

12 week cumulative total:

15,000 Bodyweight Squats
  • 11,135
10,000 Pushups
  • 7967
3,000 Bodyweight Rows
  • 2718
2,000 Pullups
  • 996
1,500 Burpees
  • 1161
1,500 Chinups
  • 515
333 Handstand Pushups
  • 285
= 24,767/33,333 reps

Saturday, October 18, 2014

105 pullups

Today was the most pullups I've ever done in a workout. It beat my record of 100 set just last week.

The workout was powered by 3 teaspoons of cacao nibs and a banana taco. A banana taco is a banana and cashew butter in a coconut wrap (from

Somewhat like a riddle, wrapped in a mystery, inside an enigma.


Today's bodyweight workout gave me:

430 reps

105 pullups (sets of 5-10)
75 burpees in 9:54 (sets of 7-8)
100 squats
100 pushups,
50 trx rows to finish with the upper back pumpitude.

Tomorrow will be off from lifting...doing a big hike at rattlesnake point near Toronto. Then hopefully I'll be catching a movie...either Fury or The Drop. Sunday will also be an Internet free day. At the very least I'll be visiting The Big Carrot, a famous grocery store in Toronto.

Until Monday...

Here's a 10-minute CLASSIC bodyweight fat burner for you...enjoy this free workout video:

Today's Kickbutt Mindset Tip:
Never Give Up on what is important. Make new changes today. Keep on going. Keep on pushing. I believe in you. Be persistent! Because ... "Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." - Calvin Coolidge

... Stay strong!

And push on,

Craig Ballantyne, CTT

12 week cumulative total:

15,000 Bodyweight Squats
  • 10,935
10,000 Pushups
  • 7767
3,000 Bodyweight Rows
  • 2718
2,000 Pullups
  • 946
1,500 Burpees
  • 1161
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 24,297/33,333 reps