Monday, November 24, 2014

Sunday KB and Swim

Turns out it's hotter and more humid in Florida than it is back on the farm. Haha. I was sweating buckets on Sunday morning as I went for a Kettlebell Swing marathon of 500 reps.

Unfortunately several reasons caused me to bail early. One was time, two was a slight blister developing on my left hand, and three was the fact my hands were so sweaty I couldn't grip the bell properly.

But all told I did 350 swings, 205 pushups, and 300 bodyweight squats for a nice 8-5-5'er. Not quite the 1000 reps I wanted to hit, but in 75 minutes (including my 20 minute old-man warm-up), I managed to crush a bunch of swings and test myself.

I plan to make every Sunday a physical challenge workout day. It might be a 4-hour hike with my buddy J-Roc out at Rattlesnake Point. It might be 500 swings. It might be a Tough Mudder. It might be 50 reps of deadlifts at 90% 1RM. There are lots of great challenges to do. I think next Sunday will be my second go round with the 185 pound challenge. I'll do squats, bench, and deadlift with 185 on the bar for max reps. I'll also do chin-ups with an extra 15 pounds on me for max reps. And I think there was one more exercise to do...can't remember! But that should be good for next Sunday.

And after the workout I went for a swim!

Woo-hoo. I'm such a goof (just see my face in these photos!). This was a cold, I mean refreshing, Sunday morning swim near Tampa, FL. Happy to have this opportunity instead of walking through a blizzard like last week on the farm. 
Turbulence Training's photo.
Turbulence Training's photo.
















Today's Kickbutt Mindset Tips:
Willpower is limited - Change takes planning and strategy. "Conquer one resolution at a time, and start with the easiest," says Roy Baumeister, willpower expert.

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. Never give up on what is important to you. You WILL achieve your goals. You will win. I believe in you.

Push on and stay strong,

Craig Ballantyne, CTT


Saturday, November 22, 2014

Don't let this happen

Don't let this happen...It's Saturday...maybe it's still snowy, cloudy, rainy or just 'blah' where you live...and you've read the paper, had your coffee, made a light lunch, and now it's time to do your workout...maybe because you missed earlier in the week.
 
But first, why not sit down and "just see what's on TV for a second". Two hours later, you're watching the end of when Harry met Sally and you've eaten a banana (because you wanted to "eat healthy"), then you went for a cup of yogurt but returned with a bowl of ice cream, and now you've got your hand in the cookie jar. Your workout turned into 1000 calories.
 
That's how 'getting off-track' happens.
 
You have to have rituals in place to avoid this.
 
You need to review your goals, crank some music, visualize your workout of squats, pushups, lunges, mountain climbers (30 seconds each for 4 rounds), and then just get started. Or do this video:
 
Even if you don't feel like it...just give me 1 minute.
 
Set a deadline. Get accountability. Give yourself an incentive.
 
Do the 1st things first. Do the things that matter!
 
Stay strong my friend,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer

Friday, November 21, 2014

10x10 Swings and Pushups

This was a great way to start my workout.

10 KB Swings with 53 pounds
10 pushups
- 10 rounds, no rest.

Time = 7:40

Followed with KB Front Squat, Powerblock Chest Press, Powerblock 1-arm row, and finished with 50 more KB swings with 53 pounds. That brings me to 600 total reps on the road to 5,000.

Great workout. Now off to Toronto for an overnight stay. Tomorrow it's down to Tampa, Florida for 7 days at Casa de Joel Marion. I will continue the Swing March to 5000. On Sunday morning I have a particularly good challenge workout planned for myself. It will be 1,000 reps, including 500 swings, 200 pushups, and 300 bodyweight squats. This will be done in circuits of 20 reps per exercise. Might do KB-pushup supersets first, then once I hit all the pushups, switch to KB-Sqt supersets. Or maybe I'll go in reverse order. Who knows!

What I do know is that every workout in Tampa will be followed by a swim. Looking forward to it.

That 1000 rep workout is way too much for 98.5% of the TT world. But you can start with 25 swings (with a much lighter kettlebell), 15 pushups, and 35 squats done in a 5-3-7 circuit for 5 rounds. Train safe. Have fun. Do kneeling pushups if you must. And then watch this to learn how to do more pushups:
- www.youtube.com/watch?v=8ZuL9uanMHA

Today's Kickbutt Mindset Tip - one of my best!
Change IS possible. At ANY age. In ALL areas of life. Under EVERY circumstance. No matter how bad you feel it is going, no matter how snowed under you got yesterday (figuratively or literally!), no matter what obstacles lay before, you CAN overcome these struggles. Things will get better. Flowers can grow in the tiny cracks of sidewalks under the hot sun. People in worse circumstances than yours were able to rise up.

So no excuses. You can do it. Move forward, one small, but significant step at a time. Here's to a new life. Starting today, starting now. Make the right decisions. Lean on the right people. Live for the right goal. You can do it. I believe in you. Your time is now.

(Please share with those who need it. Thank you!)


Push on and stay strong,

Craig Ballantyne, CTT


Thursday, November 20, 2014

1 rule and 1 tip

I wanted to share with you the one "rule" that you must follow if you want to lose weight and get in shape before the holidays (and after the holidays, too).

This one simple "rule" can be found in the weight loss plans of every success story in the world -- and the good news is that it has nothing to do with genetics, or your diet, or how long you spend in the gym.
 
=> The #1 Rule you must follow to lose weight

Check out the pics at the link above and you'll see what I mean...

Follow the rule and succeed,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Ignore the rule...
 
....and you will doom yourself to endless plateaus and struggles! But...with this "rule" in place you will finally change your body faster than ever and overcome even the toughest weight loss plateau.
 
 
Follow that rule!
 
PPS - One more tip...on how to deal with Temptations!
 
The 2014 Season of "Treat Temptations" is upon us. I want to help you fight it off with this advice and warning to avoid this one mistake...
 
Most people allow one treat to become a 2-month orgy of fast food and chocolate, but it does NOT have to be that way.
 
If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.
 
Sometimes the most important thing for fat loss is to simply stay out of harms way. Rather than focusing on being a perfect eater and trying to lower your calories all day and every day, just make sure you don't put yourself in any situations where you overdo it by 3000 calories at a time.
 
Be consistent and avoid the blowouts. You'll have better results and less stress when you live this way. Fat loss can be simple, fast, and yes, even FUN and relaxing when you do it with the right lifestyle and mindset.
 
Stay strong and push on.

Wednesday, November 19, 2014

3 Level Custom Diet

If you fell off the diet wagon again last night or at lunch today, I have good news - and a 3-Level CUSTOM diet solution - for you. But first, a reason why your past diets haven't worked for you.
 
The truth is that almost every single diet out there FALSELY claims to be the best diet for everyone. But NO diet can be best for everyone. That's why you need Customized Levels.
 
After all, everyone is different. We have different genetics. We were raised to like and dislike certain foods and meal times. Don't force a diet. Instead, the SECRET is to find something that works for you ALONE. Forget about how well other diets worked for Sally at the gym or Bob at work. They aren't you!
 
But don't despair that you haven't found the right diet yet. The GREAT news is that my friend, that 'crazy' Californian fat loss guru, Tyler Bramlett, is giving you a secret weapon today. It's called The 3-Level Custom Flat Belly Accelerator & Fat Loss Tracker Journal.
 
You've never seen anything done like this before...but Tyler is crazy, crazy like a fox, and he's created 3 different diets, each one more effective than the one before it.

The beginner or Phase 1 diet, is really quite simple... He has a few rules in there, no calorie counting whatsoever and offers up a no holds barred cheat day. BUT...just because it's EASY doesn't mean it doesn't work. Tyler has helped people lose up to 31lbs in 30 days using the Phase 1 diet.
 
Now I've made a special bargain with Tyler. He's GIVING you the Phase 1 diet for FREE if you take action and get his flat belly CT-50 system today.
 

And... if Phase 1 sounds too simple, he has customized a 2nd Level for those folks with the last 10lbs of stubborn fat to lose. This is the Phase 2 diet and it's more challenging, but the results come even faster. When you follow this diet, your belly fat will rapidly disappear before your eyes.

Finally... if you want SUPRA-maximal fat burning results and the best weight loss you can get anywhere, Tyler created a 3rd Level Advanced Diet that is only meant to be done for 2 weeks - and NO more.
 
The reason for this is he doesn't want you to lose weight too fast like he did when he first started testing this diet. That's right, when Tyler first tried Phase 3, he figured he would lose just a pound or two but he ended up losing 14lbs  (even though he was already at 12% body fat ). 

After his wife saw how well it worked, she used it to effortlessly lose 8lbs.
 
Well when I heard that I went back to the bargaining table and demanded that Tyler make this available to all TT readers today as well. And so you can get Phase 1, Phase 2, and Phase 3 of Tyler's Customized Diet program today when you take action and get his flat belly system today. So if you're stuck in a diet rut, I highly recommend you grab a copy of The 3-Level Flat Belly Accelerator Diet while Tyler has agreed to give it out for free to TT readers...

FREE TODAY ONLY --> The (3 Phase) Flat Belly Accelerator Diet And Fat Loss Tracker Journal FREE With CT-50 [ENDS TONIGHT]

Ohh... and I almost forgot to mention that this bonus also includes the Fat Loss Tracker Journal that makes is SUPER easy for you to stay on track. After all, Men's Health magazine has reported that when people record what they eat, they lose 5lbs faster than anyone else. You must add this tool to your secret fat burning weapons.
 
Get it today before it is gone,
 
Craig Ballantyne, CTT
 
PS - Oh, and one more tool to add...
 
...Belief.
 
"Believe in yourself. You're capable of more than you think. You have more within you than you give yourself credit for. In a supportive environment we are capable of doing incredible things. Surround yourself with unconditional love, respect, admiration, and with people who will accept you at your strongest and be there for you at your weakest." - Robert MacDonald
 
TT is the community that is here to support you. Every day. No matter what. We believe in you. You CAN do it. Stay strong and keep on pushing on.

Snow In Swings and Squat Workout

More snow coming today and tomorrow. That's alright. I have the garage gym on my side. Here are a couple of photos out on the farm of the calm between the storms.

It's Pretty...but pretty early in the year for this! Oh well, ol' Poochy was loving it outside. Soon I'll be in the garage gym crushing a tri-set of KB Front Squats, Heavy Powerblock Rows, and KB Swings.






Today's Kickbutt Mindset Tip:
2014's "Treat Temptation" season is upon us. I want to help you fight it off. Here's why…Most people allow one treat to become a 2-month orgy of fast food and chocolate, but it does NOT have to be that way.

If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.

Sometimes the most important thing for fat loss is to simply stay out of harms way. Rather than focusing on being a perfect eater and trying to lower your calories all day and every day, just make sure you don't put yourself in any situations where you overdo it by 3000 calories at a time.

Be consistent and avoid the blowouts. You'll have better results and less stress when you live this way. Fat loss can be simple, fast, and yes, even FUN and relaxing when you do it with the right lifestyle and mindset.

Stay strong and push on,

Craig Ballantyne, CTT

PS - Here's how you help save Christmas every year

- http://www.earlytorise.com/how-you-helped-santa-save-christmas/

Tuesday, November 18, 2014

Emergency Workout Alert

The NY Times reported a "fun fact" today, one that I don't find fun at all. Then again, I'm snowed in on the farm here in Canadia (in November!), so everything is a little less funny today.
 
Anyways, the fun fact is that all 50 states in America are freezing. That's right, there's a city in all 50 continental states that will experience below freezing weather today, and many homes, like mine, are snowed in.
 
 
Fortunately you don't have to go to a gym for long cardio workouts to lose fat. As you know, cardio does NOT work for fat loss, but these emergency at home workouts WILL do the trick.
 
So if you need to lose 10 pounds fast for holiday parties, an upcoming beach vacation, or simply to fit into your clothes better, there is ONE workout trick that you need to add into your emergency at-home workout routine. 
 
It's worked for literally over 2551 years since it was first invented. So clearly it doesn't involve treadmills, screaming fitness models on DVD, or going to a fancy gym. It's just a simple secret that has worked from Day 1. 
 
 
Read that article before you do another workout. 
 
And just in case it sounds to good to be true, you must see the transformation story at the top of the article where one dropped 71 pounds with this secret.
 
 
Add this secret to your workout today,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - Snowed In Support Motivation Tip!
 
"If you truly want something you'll make time for it regardless of how busy you are. You can always spare a little bit of time to do something to better yourself and get yourself one step closer to your goal. If all else fails just give yourself 28 minutes. 28 minutes is only 1.94% of your day but you'd be surprised how much work you can get done in that short period of time." - Robert MacDonald, Gym Jones
 
... YES! Let's get it done today! With these emergency workouts, you don't even need 28 minutes. And you don't need to go to the gym, either.
 
 
Keep on pushing on and stay consistent through the holidays and snow days. This is the year you will LOSE fat from Thanksgiving to Christmas. You can do it. I believe in you.
 
Now go read that article! 

Snow Day Workout of Swings and Pushups

We are full-on snowed in. I can't even see 40 feet out the window. And this morning's 7am dog walk was brutal.

I gotta be careful what I wish for.

Yesterday I wrote:

"Several inches of snow have fallen over the weekend and last night, and several more are on the way. I'm glad. Why? Because I'm gone for two weeks, starting Saturday. First I'll be heading down to Joel Marion's near Tampa ("the official lightning capital of the world" - seriously!) for some sunshine and swimming."

I will just shut up now. :)

I guess I won't be working out by the pool today here in Canadia... Ha...I decided to do a garage gym workout instead (then again, I don't have a pool!).

Today's session: 15 supersets of KB Swings and Pushups.
Turbulence Training's photo.
Turbulence Training's photo.





If you're snowed in, watch this. As I told my friends in Malaysia a few years ago, Structure and Freedom go hand in hand
https://www.youtube.com/watch?v=Wd926ni6FQY

Today's Kickbutt Mindset Tip:
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. You can do it. Never give up on what is truly important to you. The trick, of course, is to know what REALLY matters. Put your energy there.

Stay warm and safe,

Craig Ballantyne, CTT

PS - Get it!

"If you truly want something you'll make time for it regardless of how busy you are. You can always spare a little bit of time to do something to better yourself and get yourself one step closer to your goal. If all else fails just give yourself 28 minutes. 28 minutes is only 1.94% of your day but you'd be surprised how much work you can get done in that short period of time." – Robert MacDonald, Gym Jones

... YES! Let's get it done today! And remember, with my workouts, you don't even need 28 minutes. Keep on pushing on and stay consistent through the holidays. This is the year you will LOSE fat from Thanksgiving to Christmas. You can do it. I believe in you.

This workout vs crossfit

Here's why this is better than Cross-Fit...

In the time it takes someone to drive down to their local Crossfit, you could do a better cross-training, fat-burning workout at home 
 
 
And don't even get us started on the 60 minute P90 videos or cardio...there's no need for workouts to last longer than an episode of CSI. All of these workouts beat you up because they have you do TOO much, too fast. Here's a better way to exercise no matter which one you prefer:
 
 
By the way, in doing my research on this new type of training, I demanded the creators of this workout to tell me "In 25 words or less, why these cross-training workouts are better than Cross-Fit!"
 
Their reply:
You get the same benefits as Crossfit - fat burning, movement skills, 'ready-for-anything' fitness - but Tyler's workouts are accessible for beginners, and don't have the pitfall of high injury rates.
 
Listen, these workouts are TT-approved and will not let you down. 
 
 
Be better,

Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - If you truly want something in life...

"If you truly want something you'll make time for it regardless of how busy you are. You can always spare a little bit of time to do something to better yourself and get yourself one step closer to your goal. If all else fails just give yourself 28 minutes. 28 minutes is only 1.94% of your day but you'd be surprised how much work you can get done in that short period of time." - Robert MacDonald, Gym Jones 
 

Monday, November 17, 2014

One Ancient Workout Secret

If you need to lose 10 pounds fast for holiday parties, an upcoming beach vacation, or simply to fit into your clothes better, there is ONE workout trick that you need to add into your routine. 
 
It's worked for literally over 2551 years since it was first invented. So clearly it doesn't involve treadmills, screaming fitness models on DVD, or going to a fancy gym. It's just a simple secret that has worked from Day 1. 
 
 
Read that article before you do another workout. 
 
And just in case it sounds to good to be true, you must see the transformation story at the top of the article where one dropped 71 pounds with this secret.
 
 
Add this secret to your workout today,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - Monday Motivation
 
Be thankful for what you've accomplished - and the opportunity you have to keep getting better. Always measure your progress against yourself and the past, not against perfection or other people.
 
Now go read that article! 
 

Snow vs Sunshine

It's full-on winter here on the farm. Several inches of snow have fallen over the weekend and last night, and several more are on the way. I'm glad.

Why?

Because I'm gone for two weeks, starting Saturday. First I'll be heading down to Joel Marion's near Tampa ("the official lightning capital of the world" - seriously!) for some sunshine and swimming. It's going to be in the 80's there over the weekend. We'll also be scooting over to Miami for a Heat game, and then celebrating my 2nd ever American Thanksgiving.

After that, it's on to Denver for our 3rd annual Toys for Tots drive, where we hope to break last year's record of $102,000 worth of toys.

You can read more about our goal & last year's event here:
www.EarlytoRise.com/toysfortots

So I'll miss out on a couple of my favorite pre-Christmas weeks here on the farm. But the snow is helping me get in the mood for the holidays. If you missed it, check out this trip down holiday memory lane with me here:
- http://www.earlytorise.com/16-minute-max-fat-burn-circuit-workout/

The trip also comes at a good time for my training. I just finished up the 33,333 rep challenge (falling slightly short of my goal), and I also will finish up my latest 4-week heavy lifting program this week before I go...so that gives me a deload week to do fun, random activities in Florida. I'll start back up with my Squat-Bench-Deadlift program in Denver at the Colorado Athletic Center gym there.

On Sunday I slipped in for the last heavy deadlift session. It went well enough, with the workout going like this:

1A) Deadlift
1B) Box Jump

2A) Bench Press
2B) Pullup Max Rep Test - 16 reps...1 rep slight improvement pre-33,333

3) KB Swings - 150 reps total

For the rest of 2014 I will be focusing on building the strength in the back of my body, from traps to upper back to glutes and hamstrings. As of today I'm still on track with a minimum of 5,000 KB swings before the end of the year. That should be an easy-to-hit goal. I might bump it up.

Ok, enough about me...

Now here's the truth about fat loss...

There will be times when people will try to embarrass you into joining them at Pizza Hut for an all-you-can-kill-yourself buffet.

And listen, if you're fine with accepting mediocre results, by all means, you can go and have a good time. I'm not here to force you into submission to never having fun.

But just remember, you'll pay the consequences.

It's better to discover why other people are trying to sabotage your plans and figure out how to deal with them.

What are their motives? What are your alternatives?

Success begins and ends with your personal responsibility. Success lives and dies with you and your ability to take the right action.

Identify what needs to be done and do it today. Do more of what works and less of what doesn't.

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.

You can do it. I believe in you.


Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)

Today's Kickbutt Mindset Tip:
If you are frustrated, if you made a mistake yesterday, if you are ready to give up…PLEASE stay strong!

And remember these beautiful words: Broken glass can still shine brightly.

"The first step to healing is not to step away from the pain, but a step toward it." - Henri J.M. Nouwen …..

Listen, you have gone through the worst. Challenges remain, but they will be met with energy, not exasperation. You have people on your side now. You are not alone. Your people will support you…..

"Success is not final, failure is not fatal: it is the courage to continue that counts." – Winston Churchill …..

Stay strong and keep on pushing on. You CAN do it.

I believe in YOU,


Craig Ballantyne, CTT

PS - Time to go work on new ETR articles.

Until tomorrow, please enjoy today's personal message to you
- http://www.earlytorise.com/6-weeks-left-till-your-dreams-expire/

This book changed my life

This is the time of year to count your blessings, right? Here's a BIG one for me.
 
I lucked out and stumbled across a simple, 15-minute strategy that has made me a better person. I'm happier, more patient, calmer, and much, much more appreciative of everything I have in my life.

It's the secret behind my success. I wrote a book that shows you exactly how to use this strategy in your own life.

Click here to discover the #1 Way to Change Your Life Today

To Your Success,

Craig Ballantyne 
 
Start each morning with a wise and positive daily practice. It can take as little as 5 minutes. Think Big. Review your plan. Read for inspiration. Meditate/Pray. Keep this powerful momentum going forward as you devote yourself to your #1 priority project in life, health, and career.