Tuesday, December 06, 2016

PDF Audio Book Day and Home Workout Circuit

Big day today. I'm heading into the studio to re-record the Perfect Day Formula audio book.

That meant I only had time for a short bodyweight workout at home.

1) Total Body Extension - 5 rounds of 60 reps

Good heart pounding circuit.

Now it's off to the studio.

I also recommend you check this out...

=> http://www.earlytorise.com/get-5-m/

Today's Kickbutt Mindset Tip:
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle ...

“Most people fail to control themselves, and end up only with regrets. They trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret. Plan ahead to have two solutions to overcome every obstacle in your life. Always have a Plan A and Plan B. Do your best with everything you control.” – Craig Ballantyne

Do the right things and avoid the wrong things,

Craig Ballantyne, CTT

PS - It's what you do NOT do that saves you!


Monday, December 05, 2016

TT Transformation Contest Update

Great start to the day. Up on time, no caffeine, and a solid workout:

1A) DB Press - 85x3x6
1B) Chest-Supported Row

2A) Dips
2B) Chins
2C) Pressdowns
2D) Curls
2E) Cable Abs

Just one round of that second circuit.

Also did lots of mobility and rolling before the workout.

Now... here's some big news.

The latest TT Transformation Contest has ended!

Thank for pushing so hard in this contest.

I'm very proud of what you have accomplished.

Personally, I followed my plan and...
  • I gave up Coke Zero for LIFE. No more. Ever again. EVER-EVER.
  • I gave up Quest bars and BioTrust bars for the 12 weeks. Now I have new snack habits in place so I won't use them much at all.
  • And I avoided plastic bottles and all artificial sweeteners over 95% of the time... with just a few slip-ups.
PLUS...thanks to our new 21-Day Habit Change Challenge Club, I've also...
  • Started reading from a book for 20-minutes per day (instead of just newsletters, magazines, and online fluff)
  • Got back to writing 1,200 words every morning before doing anything else.
Thank YOU for your support!

There will be another contest in January.

And YES, there will be a PRO division.

And YES, you are going to do amazing.

Keep your eyes here for details ... and voting soon!

=> www.transformationcontest.com

Today's Kickbutt Mindset Tip:
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle ...

Most people fail to control themselves, and end up only with regrets. They trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret. Plan ahead to have two solutions to overcome every obstacle in your life. Always have a Plan A and Plan B. Do your best with everything you control.

Push on and get stronger,

Craig Ballantyne, CTT

PS - Reading...

Sunday, December 04, 2016

10000 toys and 1 deadlift

Wow, what a weekend!

We set a brand new shopping record. More about that in a second, but first, some details on today's deadlift workout.

I haven't slept well this week. Late nights followed with early mornings have left me a little tired. I didn't train hard on Friday or Saturday, but today I was back in the gym, supported with a little caffeine.

And it was on to a classic:

1A) Deadlift
1B) Box Jump

2A) BB Split Squat
2B) Overhead Shrug

That was it.

Yesterday we celebrated buying over 10,125 toys for the Marines Toys for Tots drive in Denver. Amazing times!

May everyone's Christmas wishes come true!

Yesterday Early to Rise - and over 100 of our friends - donated over 10,120 toys for the Marines annual Toys for Tots drive in Denver. ... And then Santa showed up!

Today's Kickbutt Mindset Tip:
Every minute wasted in email... every moment wasted in meetings ... steals time for your family, health, and well-being. Do not be afraid to say NO. Do not be afraid to FOCUS on what really matters. It's your life - make the right decisions for you and your family.

Say YES to the right things and NO to the wrong things,

Craig Ballantyne, CTT

Stop Overeating

Don’t you hate it when you find your hand in the cookie jar…for the fourth time in one night? Or when you open a bag of chips/pretzels/cookie dough, and the next thing you know, its all gone?

Binge eating sucks. But what drives us to do that? And how we can stop it?
Dog in fridge
There is no better common-sense tip for avoiding binge eating than…

Keeping the junk out of the house.

Here’s a photo of Bally inspecting the fridge ==>

Easier said than done in most homes, I know, and heck, when I take Bally The Dog to Grandma’s, I find myself with my hand in the cookie jar more than I’d like. But hey, how else am I going to eat ice cream other than by making home-made ice cream sandwiches?

So do your best on that one, but if you can’t keep ALL the treats out of the house, here are some more tips…

This is another superficial one…but you just need to stay active and find something else to do besides look through the cupboards for the 3rd time this evening.

Don’t use food as a reward or just something to do out of boredom.

Go for a walk. Run some errands. Treat yourself to a bath or download some tunes. Buy a punching bag. Put on some music and dance.

And a couple of other practical tips…if you are going to binge, do so by overeating fruits and vegetables. And also, when you are done eating, brush your teeth, makes eating less appealing for a while.

Okay, those are good, but it is time to get a little deeper.

You are probably binge eating for some emotional reason.

One person on our TT Facebook page recommended keeping a diary and writing down how you feel when you eat. I think this is great advice that most folks should do even if they don’t binge eat. Just do this for a week and you’ll get a really good understanding of why you are eating.

Were you hungry? Bored? Tired? Stressed? Anxious?

Men’s Health magazine reports that anxiety causes many people to overeat sugar. If that is the case with you, then you need to find a way to deal with the anxiety…and that will take care of the overeating.

Tracking your mood when you eat is a great way to identify the source of your binges, and you’ll be able to build some powerful routines and possibly overcome binge eating.

Some other “deep” responses I received on twitter had to do with the relationship we have with food. How do we view food? As a fuel? As something to be enjoyed with others? As a necessity? Or as one of the major comforts and joys in our lives?

Do we have the POWER over food or does food have the power over us?

Do we practice extreme self-denial that ends up being counterproductive because it leads to binge eating? And if so, then how can we get into a balanced eating lifestyle that allows treats but without binge eating all the time?

And if you have any tips on avoiding binge eating, please let me on our TT Facebook page here.

Wishing you healthy eating,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's more harsh truth!

Calorie counters on cardio machines are the biggest fraud in fat loss exercise today. Avoid the cardio confessional...pointless! You can't "burn off" Thanksgiving feasts and calorie binges with 30 min of cardio. Stop living that mindset & free yourself from the guilt. Focus on whole, natural foods and short burst workouts 90% of the time and enjoy yourself the other 10% - Guilt-free and boring cardio-free.

PPS - No matter what...

...do NOT quit!

Watch my new video called "No Quitting" here

1 no quit

Saturday, December 03, 2016

Toys for Tots and Pushups for Craig

Over 80 of my friends were at our annual ETR Toys for Tots event in Denver this weekend, including nutrition experts Erin Neilsen and Isabel Price.

We are sure to crush last year's record of $151,000... more details soon!

Today's pre-shopping workout:

1) Squats
2) Pushups - new record of 53
3) Total Body Extensions

Today's Kickbutt Mindset Tip:

You’ve been blessed with an amazing life. But we can’t go soft. We must do the work. We must earn our rewards. We must do better. So step up and make the most of your gifts, opportunities, and freedom today.

Get after it,

Craig Ballantyne, CTT

PS - This is happening... again ... soon.
Image may contain: 3 people

Thursday, December 01, 2016

Happy 1st - Make it your best

And now the craziness begins.

Today I'm holding a Perfect Life Workshop for my team in Denver. Master CTT, Daniel Woodrum, will be in the house... as will his lovely wife, Britt.

Tomorrow we have our Toys for Tots business seminar, and then on Saturday we go shopping and have our ETR Christmas party.

I'm wired already.

And I kicked off the weekend with a great bench press workout.

1A) Bench - 195x3x6
1B) Chest- Supported Row

2A) Military Press
2B) Chin-up with Kneeup

Great times.

Today's Kickbutt Mindset Tip:
Happy 1st! The sprint to the finish of 2016 is on. Commit to doing one BIG thing now and make the rest of the year the BEST of your year.

Talk soon,

Craig Ballantyne, CTT

PS - Before you make a move, be sure you know EXACTLY where you want to go. Create a clear and
Craig Ballantyne, CTT

Wednesday, November 30, 2016

Squats and Calorie Counting Steps

Alright, after an off-day on Tuesday, it was back under the bar in Denver.

Today's Workout:

1A) Squat
1B) Box Jump

2B) Front Squat

Also fit in a couple of short walks today.

Now let's talk nutrition...

If you're struggling with, or just starting, a fat loss nutrition program, here's what I want you to do.

1) Use a calorie-counting app for 5 days to get your numbers... calories, protein, fiber.

2) Follow that program for 9 more days.

3) Evaluate your body composition changes after those 2 weeks.

4) Improve the quality of your nutrition (more protein, more fiber)

5) If you're still struggling, drop your calories 10%.

Today's Kickbutt Mindset Tip:

“Victory goes to the people who know what they want and are determined to get it.” – Napoleon Hill ... Be clear about what you want. Eliminate the mental clutter. And finish 2016 strong.

Push on,

Craig Ballantyne, CTT

Monday, November 28, 2016

The Path to Success Begins with You

"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year." – Kekich Credo #58

Pick your goals. Create an action plan. Get social support and accountability. Choose a meaningful incentive. Set a deadline. Take action. And BOOM. That’s the path to success.

With that, I did a short upper body workout before heading to the airport.

1A) Ball Rollout
1B) Band Pull

2A) Pushups

3A) 1-Arm KB OH Press
3B) Iron Cross

4A) DB Curl
4B) DB Tri

(Only did 1-2 sets of each.)

Now I'm going to admit something...

I'm not looking forward to going to the airport.

The little petulant child in me is throwing a fit right now.

But, time to man up and go do some work.

Today's Kickbutt Mindset Tip:
“You’ve failed many times, although you don’t remember. You fell down the first time you tried to walk. You almost drowned the first time you tried to swim. Don’t worry about failure. My suggestion to you: worry about the chances you miss when you don’t even try.” – Sherman Finesilver

Push on,

Craig Ballantyne, CTT

PS - Be kind!

"People will forget what you said, people will forget what you did, but people will never forget how you made them feel" – Maya Angelou

... Make someone smile today.