Wednesday, September 17, 2014

Handstands in the Garage

Today's Workout was an early one in the garage.

It was simple, and a bit random, with the purpose of adding more reps to the 33,333 challenge.

Totals were:

300 bodyweight squats, 50 decline pushups, 50 elevated pushups, 18 handstand pushups, 100 bodyweight rows, 75 ab wheel rollouts (although the rollouts don't count towards the 33,333, of course).

518 reps.

Then a FB Fitness QnA.

Q: I'm in week 3 on the Intermediate TT workout and I'm still using modifications on some of the exercises such as the decline pushups and stability ball jackknife. I'm still doing regular pushups or even on my knees by the end of the workout. Is moving to the advanced workouts in 2weeks recommended or continue a little longer with Intermediate until I can get by without modifications? - Doug Baker

Answer:

It's okay to move on if you can handle the rest of the workout. Let me know how the next phase goes. Thanks!

Q: Do you have calorie recommendations for fat loss/maintenance? - Andrea Dedmon

Answer:

I have a simple 3 step nutrition plan that I ask all of my clients to follow, and it is a guaranteed way to start losing weight. In step one, I have them all use the website called Fitday.com to estimate their calorie intake. You will enter your foods that you eat and it will tell you how many calories, protein, carbohydrate and fat you are eating.

Once you know how many calories you are eating, there are two things you can do. You must improve the quality of your diet and decrease the quantity. That's a fancy way of saying you will lose weight if you eat less. But more importantly, you need to get rid of foods like breads, donuts, candy bars, sodas, and other processed carbohydrates and replace those calories with fruits, vegetables, nuts and protein. By simply doing this you will eat fewer calories and burn fat. That alone can help someone lose 20 pounds in 6 months, but since you want to lose weight faster, you'll need to cut your calories as well. Start by decreasing your calorie intake by 10% under what you need to eat.

Making these changes can help you lose 5 pounds in one week, and you might even lose 20 pounds in 8 weeks. Changing your diet is that effective and fast.


Today's Kickbutt Mindset Tip:
Control your nights. Win your mornings. Own your days. Done six days per week over the course of the year gives you a record of 300 wins. With those 300 wins you can practically move heaven and earth.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 6285
10,000 Pushups
  • 3625
3,000 Bodyweight Rows
  • 1262
2,000 Pullups
  • 237
1,500 Burpees
  • 474
1,500 Chinups
  • 445
333 Handstand Pushups
  • 102
= 12,320/33,333 reps

Tuesday, September 16, 2014

Push and Pull back in Canadia

Back to barbell workouts in Canadia. I had a smooth trip home from Vegas yesterday, and arrived at the ol' farm at 9pm. Fell asleep by 10pm, and was in the gym this morning by 10am for a deadlift session.

100 squats and 100 pushups in the warmup

1A) Trap Bar Deadlift
1B) Box Jumps
1C) Bench Press - performance was up even though I did heavy db presses and lots of pushups yesterday...all these pushups are making a difference

2A) Chin-ups - 44 reps total
2B) Leg Curls

That's it. 244 reps to add to the 33,333 program.

And make sure you enter the 200K FAN CONTEST at www.turbulencetrainingfanpage.com


Go there to answer this question...
What made you decide to try Turbulence Training?









Today's Kickbutt Mindset Tip:
Identify the biggest temptations and vices in your days that suck time and energy from your life. First, make a plan to remove them. Second, come up with two solutions for each if they cannot be eliminated. Third, get accountability from a friend to help you overcome the situations in life where the spirit is willing but the flesh is weak. Stay strong, my friend, and keep on pushing on. Never give up on what is important to YOU!

Pushing and pulling,

Craig Ballantyne, CTT

Monday, September 15, 2014

Hopefully Home from Vegas Today

Well yesterday through a wrench in my plans. When I checked my flight status, it showed an 8 hour delay.

What?

Surely something's wrong.

I called my travel agent.

"Yep, a mechanical problem with the plane has pushed the flight back. You won't get into Toronto until 3am."

Uh, no thanks. That's when I get up!

So I decided to stay an extra day in Vegas, and it worked out well because I finished a LOT of important projects and got a great head start on the week...today I'll get back to Toronto and tonight, if everything goes okay, I'll be at the farm by 9pm. I have several big interviews this week so I need to be well prepared.

That meant I will need to postpone my deadlift workout until Tuesday. Today I did a short bodyweight session to add to the 33,333 challenge.

100 squats
101 pushups
9 handstand pushups

While I was gone from Canada it looks like someone was busy this weekend. I hope he doesn't eat all the beets! What will YOUR nutrition be like today?
Looks like someone was busy this weekend. I hope he doesn't eat all the beets! What will YOUR nutrition be like today?

Today's Kickbutt Mindset Tip:
Progress comes – in spurts – and it is your passion that gets you through the dips. So always believe in yourself and never, ever, ever, EVER give up. That's what you must do.

Also...

Every day you should think big, have gratitude and celebrate your achievements. That's how you keep the momentum going and make big changes in your life. Find out how I do this in 5 minutes per day with my lil' black book
- www.EarlyToRise.com/journal

Stay strong and push on,

Craig Ballantyne, CTT








Sunday, September 14, 2014

Last Workout in Vegas

Finished up one last quick and sweaty bodyweight workout in Vegas before it was time to head off to the airport.

A classic Vegas 555 workout of 555 bodyweight reps from:

Squat 325 reps
Pushup 130 reps
Burpee 80 reps
Chin 10 reps
Row 10 reps

This was well fueled by last night's big dinner at Joe's Stone Crab over in Caeser's Palace. Bedros and I always try to get in a visit to the Las Vegas or Miami location when we are holding seminars. Good times.

Back to the gym tomorrow with a Deadlift workout. This will be my first one in a long time. I'll be enjoying a 10 day visit to the farm (with a couple of days in Toronto as well) before heading down to see Joel Marion in Florida.

BTW, it looks like I'm 1/3 of the way to my 33,333 goal in total reps, with a few (squats, pushups) ahead of the plan. Time to do more handstand pushups...although they are inconvenient (tough to do in a hotel room). This will be a handstand sprint to the finish!

Today's Kickbutt Mindset Tip:
"Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein

Move on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 5785
10,000 Pushups
  • 3324
3,000 Bodyweight Rows
  • 1162
2,000 Pullups
  • 237
1,500 Burpees
  • 474
1,500 Chinups
  • 401
333 Handstand Pushups
  • 75
= 11,348/33,333 reps


Saturday, September 13, 2014

Vegas Walk and Workout Part 3

Last night's dinner was a great time with Jon & Andrea Benson, Jason Ferruggia, Bedros Keuilian, and Mikey "NY Strip pansteak for dinner" Whitfield. I had a big pork chop, a highly underrated steakhouse meal.

Earlier in the day ol' Jay Ferruggia went for our annual walk up and down the Vegas strip. We caught up on his training, his podcast, his 8-week long 40th birthday party celebration, and his BIG plans for Renegade Breakthrough events next year. The man is unstoppable. But not normal, despite his claim.

This morning I hit a great 6am Vegas workout in the decent Monte Carlo gym:

Added to the 33,333 Challenge were 415 reps from:

64 burpees
150 pushups
100 bodyweight rows
100 squats
1 handstand pushup

Tomorrow is a travel/rest day.

Today's Kickbutt Mindset Tip:
It's your life. You can't give up control or progress towards your goals because of peer pressure. Stay strong. Get stronger.

Own your days.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 5460
10,000 Pushups
  • 3194
3,000 Bodyweight Rows
  • 1152
2,000 Pullups
  • 237
1,500 Burpees
  • 394
1,500 Chinups
  • 391
333 Handstand Pushups
  • 75
= 10,793/33,333 reps

Friday, September 12, 2014

500 reps and 1000 calories in Vegas Day 2

Last night my buddy Jason Ferruggia arrived into Vegas. So he, Bedros, and myself went to Jean Georges Steakhouse in Aria. It's a great restaurant, but never busy, because I don't think anyone knows it is there. It's hidden up on Level 2 of Aria. The restaurants beside are always empty, too.

But...

The food is great. Big B went with the Armenian-Moscow-Mule-Pretzel-Bread approach to eating 1000 calories before dinner. The man loves his big dinners. As do I. We ordered a couple of shrimp appetizers (surprisingly, bacon-wrapped shrimp tastes good!), a tuna tartar, and some greens. Then some steaks for them while I had sea bass, and an oddly salt-crusted baked potato. Sides of spinach, brussel sprouts, and bone marrow also hit the scene...but I skipped the bone marrow.

That meal powered my morning Bodyweight Pull Session. Total reps covered for the 33,333 rep challenge were:

500 reps

225 squats
131 pushups
52 pullups
48 chinups
32 bodyweight rows
12 handstand pushups

Good times.

Here are a couple of photos from Gordon Ramsay Steak:
seafood mustacheRamsay steak
The amazing meat cart

Today's Kickbutt Mindset Tip:
You have no valid excuse for not taking action. It's time to step up and leave your comfort zone. Quit hiding. The world needs the BIG you.

Craig Ballantyne, CTT

Thursday, September 11, 2014

Paleo Chicken Chili Recipe

If you've ever struggled with a diet...I'm willing to bet BOREDOM was a big reason that it failed you. It's not your fault almost all diets suck.
 
You see, it's easy to get into a rut and start eating the same thing over and over... feel frustrated... and then give up. 
 
This is even true with the Paleo Diet--easily the hottest diet in the world right now--because it limits nearly all processed foods. 
 
But you can finally get all the amazing benefits of eating Paleo--including faster fat burning, glowing  skin, unlimited energy, muscle tone, better mood and more--without EVER getting bored.

How? I'm glad you asked! Check out this page: 
 
 
This diet solution instantly helps you eliminate the #1 roadblock that stops many people from using - or sticking to - a fat burning Paleo diet... 
 
On that page, you'll read some GREAT news...including how there's actually an ENDLESS variety of rich, mouth-watering Paleo meals you can eat...
 
But that's ONLY true if you have the right recipes and food prep skills... which you'll get inside this new cookbook. So check it out. 
 
I'm good friends with David, Clark (we did an AWESOME podcast!), and the guys who run that Paleo community and helped put this book together--I assure you, they are the real deal and this book truly delivers. 
 
In fact, let me share a delicious recipe I had recently and found in the book.  
 
It's so good you could - and might want to - eat this for breakfast, lunch, and dinner. Seriously. Here it is:
 
Marinara Chili
 
Ingredients:
 
1 Tablespoon raw, certified organic, extra virgin coconut oil
2 Pounds ground beef (or other ground meat of choice)
1 Organic onion, chopped
2-3 cloves organic garlic
1 jar of organic Marinara sauce  (or make it yourself)
Diced organic tomatoes
2.5 teaspoons organic cumin
2-3 teaspoons organic chili powder
1-2 teaspoons organic thyme leaves
2 teaspoons Celtic sea salt
A couple of Serrano peppers (or jalapenos, or Anaheim peppers)
 
Steps:
 
1. Sauté onions & garlic until they are browned
 
2. Add the meat, chili powder, thyme, and cumin
 
3. Stir mixture in pan or pot
 
4. Pour in marinara sauce, add tomatoes, peppers, and salt. Mix.
 
5. Simmer for at least an hour
 
This chili is delicious - some tips:
 
1. I like adding in more salt, I've found the saltier it is the better it tastes. But that's just me.

2. I like putting the Serrano peppers in a food processor to almost puree them, and then mix them in. Tastes amazing.

3. We use Marinara sauce instead of salsa - we were experimenting one day and it was amazing. Haven't gone back.
 
If you ever want to impress someone - this is the recipe to use.
 
Don't like Chili? Or just want more ideas? 
 
I've got just the thing.  
 
 
Talk soon, 

Craig Ballantyne, CTT
Certified Turbulence Trainer