Thursday, September 03, 2015

The new ETR Hour of Power

Woke up with some lingering tightness in rear deltoids and rotator cuff area, but really wanted to do a push-pull workout. I spent some extra time in warm-up and stretching and got good to go for a 5am hotel gym workout here in Nashville.

The hotel gym is ample in size, like the serving of brisket we had last night at Merchants, but much like the brisket did, it is lacking greatness.

Still, it had enough for me to do:

1A) Pause Pullups - 5 sets
1B) Pause Pushups - 5 sets of 20

2A) DB Incline Press
2B) Seated Row

3A) DB Chest Supported Row
3B) Extra mobility & stretching

I followed that with another great sunrise session meditation by the pool. The only downside is that it's a westerly view, and I prefer to meditate facing the rising sun. On the bright side, there's an older women (55?) that swims each morning at 6am, so I hear what sounds like a waterfall as I relax.

Usually I meditate before the workout, but I'm enjoying this switcheroo. It's a great way to wind down from the workout.

The diet calls for CASS-Free plans again today. Had a decent 7 hour sleep last night (still waking up on EST, but I've shifted time zones to CST - 1 hour back). A couple of friends had to cancel their trips to Nashville, including Jay Ferruggia, so the nights might be quieter and earlier than expected.

Bad for memories (that will not be made), but good for recovery. New research is showing that short sleepers catch more colds.
=> http://www.sciencedaily.com/releases/2015/08/150831163729.htm

That's another reason to explain why you catch a cold while traveling for work or holiday (in addition to eating poorly and being around strangers and their germy germs).

While meditating I had an idea. Now I know the purpose of meditation is to zone out, for lack of a better term, but what matters most to me is relaxing, and I don't get stressed out if I start thinking about something.

So I let my idea bounce around for a bit, and realized that we (at TT and ETR) have recommended enough vital habits that we've built what I call:

The New ETR Power Hour

Imagine how your life would change if you devoted the first 60 minutes of your day to this routine:

15-Minutes: Thinking about & taking action on your #1 priority in life
5-Minutes: Writing in your ETR Gratitude journal
5-Minutes: Meditation or prayer
10-Minutes: Yoga with ETR's Missi Holt, CTT
10-Minutes: Metabolic Miracle Training (HWR) with Craig -
For example => http://www.earlytorise.com/4-minute-sexy-abs-circuit/
5-Minutes: Power Shake (Daily Energy greens + BioTrust vanilla protein)

Yes, I know, it only adds up to 50 minutes. That's the POWER of this routine!

Add in 10 minutes for Nature's Call and brushing your teeth, and there's no better way to start your day.

Okay, there's one better way. :)

But after that, this is the BEST!

Today's Kickbutt Mindset Tip:
Success begins and ends with your personal responsibility. Success lives and dies with you and your ability to take action. Identify what needs to be done and do it today. Do more of what works and less of what doesn't. Say No more often. Say YES to Focus. Say NO to other people's drama. You deserve better. Stay strong and NEVER, ever give up on what is important to you.

Try the hour of power today,

Craig Ballantyne, CTT

Wednesday, September 02, 2015

Nashville Nap and Meditation

It was an extended travel day on Tuesday. It had been a while since my last significant delay, and yesterday, due to a mechanical issue, my flight was delayed three hours. I had a little nap on the plane and feel alright today, and I was well prepared with food and water for the airport. So I haven't fallen off track anywhere.

So far in September, so CASS-Free.

My S'Well water bottle is impressive. Keeps that water dang cold, even in a hot car, and helped me avoid bottled water at the airport.

There will be plenty of temptations this week, and not a lot of sleep, but as I 'sang' yesterday, I am going to...

Hold out on caffeine just as long as I can,
Beverage changes coming along real good,
Makin' us better women and men


(Apologies to John Cougar!)

No workout today, my upper back is still sore from Sunday deadlifts. Tomorrow I'll hit pause pushups and pullups at the hotel, or I'll find a 24-Hour gym and add the bench press.

I did have a great 25-minute meditation session on the outdoor hotel pool deck, though. Wish I had brought my trunks. Swimming is a nice recovery day workout.

Finally, FB video is pretty cool. Our team figured out how to use it. Here's an Intermediate follow-along workout from Missi Holt, CTT:
=> https://www.facebook.com/TurbulenceTrainingFanpage/videos/10153633880384679/

Today's Kick-Butt BOLD Action Plan:
Take bold action today. If you believe in something, if you have a vision, if you have a goal, then be proud of it. Live and lead by example.

Have courage. Stand out. Encourage and motivate others through your actions and attract positive people and powerful support into your world. …

"You are capable of greatness. All you need to do is believe in yourself. The first step on the journey to success is having a little bit of faith. So don't ever let anyone ever tell you that you can't do something, never lose faith in your abilities, and be willing to take risks. You'll get to where you were meant to go. Just believe." – Bobby Maximus

Believe,

Craig Ballantyne, CTT

Monday, August 31, 2015

24th TT Transformation Contest Opens Today!

Hey, just a quick reminder.

Our latest Transformation Contest starts today, and it's FREE for you to enter. Not only that, but you can win $1000 cash just for losing weight and transforming your body.

It's (pretty much) this simple.
  • Take a before photo.
  • Use my advice to lose fat and change your body for 12 weeks.
  • Take an after photo.
Read all of the details on how you can win $1000 in our FREE contest here

I can't wait to hear all about your success story. And don't forget, we have 5 categories for MORE winning!
  • Women Under 40
  • Men Under 40
  • Women Over 40
  • Men Over 40
  • "Pro" => For anyone that has won the contest before.
And if you have any questions about the contest, my workouts, or if Bally the Dog prefers treats over belly rubs, just drop me a line on our Turbulence Training Facebook page here.

I'll try to get him to respond. :)

Time for you to transform and win,
Craig Ballantyne, CTT
Certified Turbulence Trainer
  PS - Here's how you transform:
Keep a food journal. Eat more protein, fiber, fruits, vegetables, and raw nuts. Drink more water and Green Tea. A little coffee is fine. If you must have alcohol, stick to one drink two or three times per week.

Do my short burst workouts 3-4 times per week. On recovery days, stay active with fun, light activities for 30-60 minutes (such as dancing, playing with your kids, yoga, or walking the dog). Sleep 7 to 8 hours each night, going to bed and getting up at the same time every day.

Plan your diet and your days. Hang around positive people for social support. Be accountable. Give yourself an incentive for success. Set a hard deadline…and hit it.

Use that plan to win my contest here

You can do it. I believe in you. Your time is NOW.

24th TT Transformation Kickoff For Craig and the ZCZ Challenge

It's official. The game is on. Mini-challenges accepted.

Day 1 is here.

Zero Coke Zeros. => ZCZ Challenge

No plastic water bottles.

Pause-Pullup Program kicked off. Current max is 10.

And this week's 10pm "party time" finish line for Thursday and Friday.

It's easy to stay up, I just don't like it cutting in to my 4am wakeups. But those will be sacrificed for a couple of days. Fortunately the sun doesn't rise until almost 7am in Nashville at this time of year.

Turns out that the 24th TT Contest is becoming quite the ZCZ (Zero Coke Zero) Transformation Contest.

Contest rules => www.transformationcontest.com/rules.shtml

It's easy in theory, but tough if you don't have a plan and alternatives.

Of course, there is the obvious:

1) Sparkling water
2) Green Tea and other teas (my go-to is caffeine-free Peppermint Tea)
3) Water (I need mine really cold, at least 2 ice cubes at all time, and preferably in a cold glass)

But I've also discovered a few other alternatives:

a) Zevia calorie-free soda sweetened with Stevia (but it's a bit of a cop-out if you want to get away from the soda habit)
b) Greens drinks
c) Water with 1 gram of vitamin C powder (it's effervescent and has the tingle associated with carbonation)
d) Green drink with 1 gram of vitamin C
e) And here's what I drink at 4am every day when I get up (I call this my AMD - AM drink):
Green drink + 1 gram Vitamin C + 5g glutamine

I credit the AMD with fighting off colds even when I travel constantly with just 5-6 hours of sleep (like I did in Europe and will in Nashville this week).

Oh, and on a hot afternoon, I'll have a cider. It's a great replacement for beer (no wheat) and sodas. Of course, YES, it has calories and alcohol, but it's a reward drink. Better that than CZ.

Alright, get over to the contest site, read the rules, take your before photo, and get started.

Contest rules => www.transformationcontest.com/rules.shtml

Now,

Craig Ballantyne, CTT

PS - "Life is not a dress rehearsal." - ‪#‎truth

If you want something get up and get after it now. We're not getting any younger.

Sun-Dead Morning

Wow. I pushed pretty hard in Sunday morning's deadlift workout and was wiped out all afternoon.

1A) Hang Clean
1B) Mobility

2) Deadlift

3) Deadlift Challenge - 135x40 reps (double overhand grip, no straps)

4A) Military Press
4B) Pause Pull-ups

Saturday afternoon was a little easier.

Ye old cemetery that ol' Bally the Dog and I walk through almost every morning. There's something very calming about this stretch, walking under the archway of the Maple trees.

Turbulence Training's photo.


Today's Kickbutt Mindset Tip:
"You are capable of greatness. All you need to do is believe in yourself. The first step on the journey to success is having a little bit of faith. So don't ever let anyone ever tell you that you can't do something, never lose faith in your abilities, and be willing to take risks. You'll get to where you were meant to go. Just believe." – Bobby Maximus

Believe and do it,

Craig Ballantyne, CTT

PS - But...

Admit to – and learn from – your mistakes. Mistakes are actually great things that happen to all of us…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.

Friday, August 28, 2015

Personal Bests from Pauses and Rests

LOL. Poetry!

Do I ever take a week off from everything?

A Facebook Fan asked that today.

The answer is no. Not everything.

But I think I had 7 days without weights in Europe, and 17 days without heavy weights.

And boy, oh boy, am I feeling extra muscle soreness this week because of it. But I've also set a few interesting personal bests.

Time away from regular training helps, but I'd never spend just 7 days lying on the couch. Even on off weeks I go for long walks, swim, or do some bodyweight circuits, or even mess around in hotel gyms with new machines, light dumbbells with high reps, or cable workouts.

There's no benefit to being a slug, and you lose significant muscle mass and strength within 7-14 days of immobilization. And for some, you lose something even more important => Momentum, discipline, & consistency.

Bottom line: Always be active. But take breaks from repetitive training.

Know your limits. Know when to push them. Know when to break them. Know when to respect them. And when to step it up & set them higher.

Today's workout was another Garage Gym Doozy. There were some caffeine powered personal bests in today's workout. Three cheers for Zevia.

Warm-Up
- WYLIT
- Band Pull
- Pause Pushup
- TRX row

1A) DB Flat Chest Press - 70x14 for a new personal best
1B) Band Pull

2) Max Pushups - 53 ...

3A) DB Flat Chest Press - 3x8
3B) TRX Rows - 3x15-20 ... with a personal best of 20 reps.

4A) DB Incline Press - 3x12
4B) TRX Rows - 3x10-12 ... I wanted to see how I'll feel tomorrow after 6 sets of TRX rows.

NOTE: The 53 pushups was AFTER fatiguing myself with 1A...yet it's still a couple of reps higher than what I did in July. I owe the improvement to the Pause Pushups I've been hitting. This has been a big lesson for me this year...I'm curious to see if I can make similar improvements in pull-ups using this pause method.

Remember, the pause method is a 1-second pause at the top and 1-second pause at the bottom of the move. Interesting times. Would like to hear if anyone else does experiments with this on pushups, pullups or other moves.

Holler back if you do.

Today's Kickbutt Mindset Tip:
The Law of ACTION Attraction: When you do the work, when you do great things, when you add value, people will notice & will want to help you out.

Develop clarity of purpose. Know what counts. Focus your energy & effort here. This is your one and only chance…so live a life that matters.

Play up a level. Expect more of yourself. Get out of your comfort zone. Add Value. Encourage others. Make an impact.

Surround yourself with positive people. Get rid of the toxic ones in your life. You become whom you associate with.

Indeed,

Craig Ballantyne, CTT

PS - Gentlemen?

"A gentleman is one who puts more into the world than he takes out." George Bernard Shaw

=> http://www.earlytorise.com/what-makes-a-true-gentleman/

Thursday, August 27, 2015

Truth About Weight Loss

It makes me so sad to hear from men and women around the world that are still doing hours and hours of cardio exercise for weight loss.

"I'm not losing inches," they cry. "And my knees, back, and hips hurt from doing the same BORING thing over and over again."

I feel your pain. I once ran too much. It left me skinny fat. It was only when I gave that up – in 1996 – and permanently switched to short burst workouts that I was able to get the body of my dreams.

Here's the TRUTH about exercise.

Less is more. Let me prove it to you.

Click here for the shortest exercises for FAST fat burning results

Give me 10 minutes in the morning and I'll give YOU a new body and all-day energy without the negative side effects of too much cardio exercise.

Change your ways today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – More TRUTH about weight loss…


Keep a food journal. Eat more protein, fiber, fruits, vegetables, and raw nuts. Drink more water and Green Tea. A little coffee is fine. If you must have alcohol, stick to one drink two or three times per week.

Do short burst workouts 3-4 times per week.

Use these exact exercises ONLY <= takes less than 10-minutes per day


On recovery days, stay active with fun, light activities for 30-60 minutes (such as dancing, playing with your kids, yoga, or walking the dog). Sleep 7 to 8 hours each night, going to bed and getting up at the same time every day.

Plan your diet and your days. Hang around positive people for social support. Be accountable. Give yourself an incentive for success. Set a hard deadline…and hit it. You can do it. I believe in you. Your time is NOW

Wednesday, August 26, 2015

True story of Bally the Dog

Oh dear, another Bally the Dog misadventure. There we were on our regular afternoon dog walk through the city cemetery, underneath the mature Canadian maple trees, all lush and green from a mid-summer's rainstorm.

And then he had to go and spoil the mood…by pooping. Frantically I searched my pockets. Where were those bags? They must have fallen out on our walk…uh oh.


But then, as luck would have it, an old high school friend, Mike S., walked by with his ruby red Hungarian Vizsla (almost as handsome as my chocolate lab!).

"Hey Craig, don't worry, I've got some extra bags" he said, seeing the panic on my face.

"Thanks Mike, you're a life saver. I owe you one."

"Actually, I owe YOU," Mike said. "Ever since I stopped jogging and started doing the workout videos you sent me, I've gotten better results and I even got rid of my plantar fasciitis. So thanks, buddy. By the way, it's great 'seeing you' everyday in the videos, too. It's just like old times!"

"Great to hear, Mike, glad I could help."

And that made my day. I love hearing success stories like Mike's.

Now you can 'be like Mike' too. Just imagine the results YOU can get when you start using my workouts.

You'll boost your metabolism, lose weight, have more energy, improve your fitness, get stronger, and eliminate nagging injuries – all in less than 10 minutes in the morning.

Click here for my NEW Metabolic Miracle 10-Minute Morning Exercises

And YES, you can do these any time of the day, but it's more convenient when you kickstart your metabolism in the morning so that you can burn fat all day long – even when you're stuck in traffic or sitting at your desk.

Let's fix your metabolism today with these new fat-burning videos. Take action today and we can kickstart your metabolism together first thing in the morning.

See you soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – The TRUTH…

"To get something you've never had, you must do something you've never done"

"I am using your daily workouts and I'm down 3.5 pounds after three days of the program. Thank you for your motivational posts. I look forward to them and frequently share them." – Donna Marsh

Classic Spaced Out Garage Workout

Let's start with diet. I'm pushing for as many CASS-Free days as possible as I warm-up for my personal diet transformation in the 24th TT Contest.

Tomorrow, Thursday, will be CASS-Free. I don't have any training planned, so I'll avoid caffeine.

Tuesday was a caffeinated day (Zevia cola + a small Green Tea) before a great upper body workout. That was a bit too much caffeine for ol' CB's low caffeine threshold. I was a little anxious for the rest of the day.

Today, Wednesday, was a caffeinated workout as well (Zevia cola only). And it was a DOOZY. It's sessions like these that enhance the effect of the caffeine and leave me in a bit of a spaced-out daze. LOL.

The Workout: I had a tight schedule today. No time to get to the YMCA and back for a barbell squat workout, so I hit the garage gym, and frankly it was probably harder than had I gone to the Y!

1A) Kettlebell Swing (low reps, explosive, moderate weight)
1B) Lower Mobility & Core (short RKC planks)

2A) Powerblock Split Squat - 4x10
2B) Upper body mobility

3) Kettlebell Swing - One set at 70 pounds = new personal best of 34 reps

4A) Goblet Squat
4B) PB RDL

This doozy of a workout (as listed above) lasted 45 minutes, not including a 15-minute old-man warm-up.

After that I hurried off for a couple of work phone calls - in my slightly spaced out state. Ha! Great catch-up with Daniel Woodrum on all of the cool CTT stuff we have going on.

And now I'm off to put some of my latest personal workouts into a classic TT program for October ... and Daniel will be posting the September workout very soon. Stay tuned!

Today's Kickbutt Mindset Tip:
If you want to change, it all starts with believing in yourself. Once we truly believe we are capable of better behavior, that's the impetus for all habit change. That's when all of those other physiological tips and tricks actually start to work. So do not procrastinate on change any longer. Just do it. Take action. Believe in yourself, because it all starts there.

I posted that on FB, and received this reply:

Patricia Saunders Looking for some words of wisdom....I NEED to adjust my attitude... I found myself being negative about being up early and the whole workout was "harder" than it needed to, because my attitude was negative....

My answer:
Well, as Monty Python sang, "Always look on the bright side of life!" ... but seriously, I am always grateful for the hardest workout, for the toughest challenges, and for the sacrifices because I know that you have to Pay the Price to Earn the Prize. And as one of my mentors says, "Life is easy when you live it the hard way." - Dave Kekich

And another TT FB Fan chimed in with good advice:

Hanna Staudinger It is really a struggle, but it is all in our minds. I've noticed that I can stick to exercise and eating clean when - and only when - I work my mind. I keep reminding myself of my goals (not just for the looks, but as a reward for my loyal body), and I build a shield around me. This way I can resist my son's snacks!

Stay strong,

Craig Ballantyne, CTT

PS - Stop...But Never Stop!

Stop saying you want to change if you're not actually going to do anything about it. If you want to change, take action today, even if it is just the tiniest step in the right direction.



Visit a website to learn more about how to achieve your goal. Buy a book. Start reading the ones you have. Contact people who can help you.



Take that first action step. And then take another one tomorrow, and another the day after that. Every single day from now on take another step forward toward your goal, toward the change you want to make.



Never stop and never give up.

Tuesday, August 25, 2015

Backyard Farmer Workout on the Farm

It's early October in terms of weather out here on the farm today. But it's perfect for taking today's garage workout into the open air. And it was a total Meathead session too, so plenty of fun and good times had by all.

Here's how the workout went down:

1A) Decline Pause Pushups - max reps at a 1-1-1-1 tempo
1B) KB Snatch
1C) Shrug
1D) Ab Wheel

2A) TRX Triceps Extension
2B) DB Incline Curl
2C) Slam Ball Slams

3) KB Farmer Walks in preparation for the Sept 20th Farmer's Walk Maximus Mile Challenge. Here's how that will go down.

J-Roc and I are training for a the Maximus Mile. This challenge is named after Sir Bobby Maximus, aka Robert MacDonald, a trainer at Gym Jones in Salt Lake City.

Our version of the challenge is a 1-mile walk with 53 lb KB's in each hand. We will likely do the challenge like this:

1) Walk 90 seconds with KB
2) Other guy walks 90 seconds with KB
3) Repeat until 1 mile is covered.

It will probably take 45 minutes this way.

You should join us...Men using 53lbs (or 35 lbs for junior level) and ladies using 18 lbs.

For training, I'll be doing 90second to 4 minute walk intervals once per week.

Want something even faster? Try this:

Hate to love burpees? Or love to hate them? Try the 4-min burpee gauntlet with me in this free video -
WORKOUT DESCRIPTION Perform the following circuit in 20/10 style (20 seconds of work followed by 10 seconds of rest) for 8 rounds total (4 exercises.

Today's Kickbutt Mindset Tip:
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.

But remember...

Someone will try and sabotage you today. But when they do, when they interrupt your day, throw their emergencies at you, or tempt you with junk food while you're committed to your healthy meal plan, just remember you have the right and the strength to say NO. You have to stand up for what is right for you at this time. You might not win the popularity contest, but you'll win the battle for your life, your future, and your integrity when you do the right thing, right now, for your right life. You have my permission to stand up for yourself! :)And as I've said before, there are probably a lot of people who want to do the same thing…there are others at your office that want to lose fat and get thin…but they need a leader. You can be that person. By saying NO to temptation and YES to your big goals and dreams.

You can do it. Start small, but start now. Let's go!


I said get started,

Craig Ballantyne, CTT

PS - Remember the 3C formula...


Control what you can. Cope with what you can't. Concentrate on what counts.