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  #21  
Old 09-14-2015, 10:33 AM
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Craig Ballantyne Craig Ballantyne is offline
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Saturday was on off-day, but I did about 90 minutes of casual walking around Denver. It's a big weekend with lots of folks visiting from the Maryland and DC areas to support their soccer team and the Ravens. But Denver is flooded in Bronco orange, too. I love this time of year, when EPL soccer, NCAA football, and NFL football seasons are starting and hope springs eternal (even for those soon-to-be-disappointed Cowboy fans).

I slept eight hours on Friday night and had a 1-hour nap on Saturday morning. That was followed by a 9-hour sleep on Saturday night and another 9 hours on Sunday night. I'm still catching up from last weekend in Nashville, I guess.

That meant I was well rested for a Sunday upper body workout in the hotel. It was quick, 25 minutes, and I did:

1A) Decline Pause Pushups - New record of 23
1B) Pause Pullups

2A) DB CSR
2B) DB Overhead Press

That was enough. It's an off-week. No heavy squats, bench, or deadlifts till next Sunday morning back in Stratford.

My upper back is still a little sore from Friday's PB deadlifts of 225x15 after 5 sets of 5 with a heavier weight, too.

I added in another long walk on Sunday morning around the Mile High City, and then today I experimented with some high-rep leg work at the gym. Also did some arms.

1) Density Squats - Back-to-back sets of increasing weight and decreasing reps and then one back off set: 15,12,12,8,5,12

2) Density RDL - Same

3) Barbell Curls dropset

4) Triceps dropset

Good times. All done in 35 minutes. Legs were a little shaky after, and heart rate was high during those first 2 exercises.

On Tuesday I head back to the farm and I'll do some experimental TT garage gym sessions (keeping the intensity low) as well as lots of dog walks, some bike rides, and stretching.

Thanks to all the sleep, it's been a CASS-Free couple of days. Tomorrow will be too, as I avoid caffeine on travel days because flying already leads to dehydration. And I won't need caffeine until Sunday's workout, because this is an off-week with no heavy sets.

Make sure you head over here to get my New-and-Improved Power Hour routine for busy mornings.
=> http://www.earlytorise.com/51861-2/

Today's Kickbutt Mindset Tip:
"If you can keep your head when all about you are losing theirs...If you can trust yourself when all men doubt you...If you can meet with Triumph and Disaster, And treat those two impostors just the same...Yours is the Earth and everything that’s in it." – Rudyard Kipling

No more struggles,

Craig Ballantyne, CTT
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  #22  
Old 09-17-2015, 11:28 AM
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Yesterday was a short deload upper body workout. This is an off-week from heavy training. On Friday I return to the barbell for squats.

The Garage Gym Deload Upper Workout

1A) Pause Pushup - 5x15
1B) TRX Row - 5x12

2A) KB Farmer Walk
2B) Ab Wheel
2C) Slam Ball Slam

On Saturday, J-Roc and I do the mile-walk test (details below), and on Sunday I bench. Then I'll take a couple of days off. I like training on weekends when the gym is less busy.

The KB Mile Walk Challenge

The true challenge, issued by Bobby Maximus of Gym Jones, is walking a mile with a 70lb kb in each hand. You can set them down, of course.

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.

And in more training news, ol' Bally sent this out yesterday...

Woof, woof, ol’ Bally the Exercise Dog here, and the other day me and my “old man,” CB, were walking past a bootcamp in the park. We stood and watched for a few seconds because I had a fire hydrant to sniff.

Here I am taking ol’ CB through some exercises Boy, oh, boy, were those folks making BIG mistakes in their workout. First of all, I pee all over that lawn. They should never exercise on that grass. LOL. Read the workout mistakes here:


=> http://www.earlytorise.com/3-exercis...bally-edition/

As far as my transformation challenge goes, I had some Green tea yesterday, but no coke zeros, artificial sweeteners, or bottled water. Check this

=> http://www.gaiamtv.com/article/visua...-bottled-water

Today's Kickbutt Mindset Tip:
“You didn't wake up today to be mediocre. So never settle for something that is just 'good enough'. You were put here to challenge yourself and see how far you can push your limits. Never stop moving forward and never stop giving it your all.” – Bobby Maximus

Onward,

Craig Ballantyne, CTT
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  #23  
Old 09-18-2015, 12:08 PM
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This was going to wait until Sunday, but I'm ready now. Willing and able, too. So let's do this. It's time to go back to the bar.

1A) Speed Squat - 5x3 with 135
1B) Mobility

2A) Squat - 5x5
2B) Mobility

3) Density DropSet Squats - minimal rest between sets (185x20, 135x20, 135x20)

***I will be paying for this until Tuesday. But this also served as my daily mini-challenge.

4) Leg Curl - 4x10

Tomorrow is the first annual Mile Challenge KB Walk. It won't be too crazy. Hoping the rain holds off, too!

In my nutrition and 12-week Transformation Challenge world, I had 4 days CASS Free, ending on Wednesday with a Green Tea after a poor night's sleep. Yesterday back on track. Today, pre-workout Peppermint Tea (caffeine free), cacao nibs, and a bit of dark chocolate (90%). Very tempted to give in to Coke Zero. But having accountability to you saved the day. Thank you! Oh, and all my water continues to be from non-plastic bottle sources...even if I have to go plain tap water (which I try to avoid and use filtered water when possible).

Accountability is one of the 5 pillars of success
=> http://www.earlytorise.com/craig-bal...son-ferruggia/


Today's Kickbutt Mindset Tip:
Overcome Fear. Attack Your Problems. Destroy Distraction. Defeat Your Weaknesses. Stop waiting. Just do it. Take massive action today.

Time to act,

Craig Ballantyne, CTT
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  #24  
Old 09-19-2015, 01:28 PM
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Alright, today was Challenge Day. Now don't tell Bobby Maximus we did it this way, especially because it went faster than expected.

Today's challenge: 1-Mile KB Walk with 53lb kettlebells. Team version with 2014 TT client of the year, J-Roc. I go 1 minute, J-Roc goes 1-minute. 18:25. Quicker than expected. Next time, 70lb kettlebells. Also, it needed some type of conditioning finisher...will try again in October after Canadian Thanksgiving. Might add 100 burpees or something to round it out.
















Today's Nutrition:
No Coke Zero, but I did have a stevia-sweetened Zevia Cola prior to the KB Mile. Probably didn't need it. Back on CASS-Free tomorrow through to Wednesday when I will have a pre-Deadlift Green Tea.

And still no plastic bottles.

Today's Kickbutt Mindset Tip:
Challenge yourself. Do a race. Take a test. Grind it out. You'll see what you are made of, you'll discover that you can do it. It'll change you. Stick-to-your-guns. Know what matters to you. Never, ever give up on achieving it. And realize that everything ends. The good times, the bad. So enjoy the good ones more, and persevere through the bad knowing you will make it.

Stay strong. You can - and WILL - do it. I believe in you.

Challenge yourself,

Craig Ballantyne, CTT

PS - One more...

Challenge: If you have a fear of missing out, don't go. Stay home. If you envy nicer cars, sell yours and buy the cheapest, safest model possible. If you find yourself wanting to buy a big, fancy house, downsize your accommodations. Conquer your worry. Destroy your jealousy. Live simply.
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  #25  
Old 09-21-2015, 11:48 AM
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Today was a wonderful off-day walk. We started at 6:15am in the dark, and walked through the cemetery as the sun rose. We kept going down by the river and into the center of town, circling back once we hit the main intersection of town.

It was 75 minutes later when we arrived home. Bally had his breakfast and i did 10 minutes of stretching. My quads are still sore from Friday, my forearms tired from Saturday, and my chest still a tad tight from Sunday's bench press workout. It went like this:

1A) Bench Press - 5x5
1B) Chest-Supported Row

2A) DB Press
2B) Pause Pullup - Hitting a personal best of 8 reps (1 second pause at the top and 1 second pause at bottom with full extension)

It was quick. Then I did some grocery shopping and hung out with the dog in the afternoon.

Tomorrow will be another day off with a walk, bike ride, and lots of stretching, and then I'll deadlift on Wednesday.

Sunday and today were CASS-Free, as will tomorrow be, but Wednesday will be a pre-dealift Green Tea. And of course, no plastic water bottles at all. I'm doing really well with these mini-challenges.

Gut health is doing well. And here's a great article from a seemingly lovely lady down Ali Fox's way in Australia.
=> https://www.thehealthychef.com/2015/...heal-your-gut/

I do everything she says. You should to. If you don't, make those changes.

Today's Kickbutt Mindset Tip:
Be comfortable in your own skin. Tame your FOMO - Fear of Missing Out. Worry not what others do. Instead, celebrate their successes. And rejoice in your virtue. YOLO - You Only Live Once. Leave your Legacy. Concentrate on what counts.

Get going,

Craig Ballantyne

PS - Love this one too...

"I wanted to mention how fabulous it is to be a Fitness Professional and meeting so many different trainers and business owners throughout the years. From the TT Summit to Fitness Business Summit and other small events or venues where we all come together. Over the past three months I different members bringing friends / family members who have been visiting them from other states. OR on a business trip. It's amazing to see how many of these people have been attending Fit Body Boot Camps across the states. So far I've had people come into my gym from Grand Rapids Michigan and Lansing Michigan, Santa Rosa California, Petaluma Ca, Minisota, Texas and today New York!! AND even more amazing a few of my business travelers have used TT workouts in the past are finding out that there is a direct connection with Turbulence Training being a Certified Turbulence Trainer. I'm realizing more and more every day that I'm not only making a difference in my community but touching so many people that I don't even realize. Truly love my job!!" - Lesa Gutenkunst, CTT

Join our CTT program here and CHANGE lives today
=> http://turbulencetrainingcertificati...-08292015.html
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  #26  
Old 09-24-2015, 11:08 AM
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In Diet News...

Had caffeine yesterday. The ramification was not the best night of sleep. But on the bright side, I hit some personal bests in the Trap Bar Deadlift in my workout. You win some, you lose some.

Today is CASS-Free. Tomorrow will likely be pre-workout caffeine. I'm doing some single leg exercises that require extra focus and endurance.

But I'll try and hold out.

Also, still no alcohol for several weeks. Just no interest. It would keep me up or make me get up in the middle of the night anyways.

And of course, no plastic water bottles. I'm on a perfect roll with that. It will be a little more difficult when I head to Austin, Denver, and Las Vegas for a 15-day business trip starting next Tuesday.

But I will do it!

No excuses.

The last two days have been 2X for me. That means they have been incredibly productive and even magical. I've had incredible energy, and I've been helping so many of my friends, business partners, and coaching clients to make BIG breakthroughs in their businesses.

Life is really, really good right now. It puts such a big smile on my face when I'm able to help someone out and make them see the path to success...to show them the "light", you might say.

I also had a great workout on Wednesday morning. It was a little later in the day than usual for me, right before lunch, and it worked out great. I might switch to this time more often

1A) Barbell Snatch
1B) Overhead Squat

2A) Trap Bar Deadlift
2B) Military Press

3A) Snatch Grip Deadlift
3B) Bike Intervals

Good times.

Tomorrow I'm doing some ab work and single-leg exercises.

Now about those abs...

There's an old saying, "Abs are made in the kitchen."

That's kind-of, sort-of true. Diet is the key to losing fat, for sure, but for getting sexy, ripped, hard abs, you have to do the right exercises.

Every trainer with ripped abs has their favorite exercise. For some, it's hanging leg raises. For me, it's Ab Wheel Rollouts (or stability ball rollouts). For others, it's Cable Ab Pulldowns (but always avoid rounding your back!).

Some meatheads like Sledgehammer Swings, while Kettlebell experts like Chris Lopez, CTT, believe the kettlebell swing is the one best more for your six-pack. My female clients either loved chin-ups with knee-ups or Cross-Body Mountain Climbers.

Today's Kickbutt Mindset Tip:
“Discipline and freedom are not mutually exclusive but mutually dependent because otherwise, you'd sink into chaos.” - Paulo Coelho

Paradox of Success: More Structure = More Freedom. The freedom you so desperately seek comes only from having more structure in your days.

Motivation comes from within. You must find a reason to achieve. You're here for a reason. Don't let your potential slip away.

Take action now,

Craig Ballantyne, CTT
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  #27  
Old 09-25-2015, 05:39 PM
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Even though I just deadlifted 50 hours ago, I decided to squat today. A long work trip starts on Tuesday, and I can't be guaranteed of a chance to deadlift, so I want to get one more session in on Tuesday AM before my flight to Austin.

My low back was a little tired from Wednesday's training, so I used a narrow-stance and upright torso position. Worked up to 305x3.

Full workout in just 40 minutes:

1A) Speed Squat - 5x3 at light weight
1B) Mobility

2A) Squat
2B) Mobility

3A) High rep squat
3B) Leg curl

Tomorrow will be an upper body garage gym workout. Sunday will be a long walk. And then I'll either deadlift on Monday or Tuesday. Both are busy days and it will mean an earlier than normal training session, but I'll make it work one way or another.

On the nutrition and mini-challenge transformation side of things...

Pre-workout Zevia Cola today. Decent workout. Probably will have one tomorrow, or a Green Tea. It worked out well. Not too much caffeine, and delivered really great focus in the gym.

Also slept 8 hours last night, although I woke up a couple of times from noise. Dang dog! I think he was making a midnight snack at one point. LOL.

Today's Kickbutt Mindset Tip
Spend extra time in introspection and BIG thinking today. Dream crazy dreams without limits. What's the one big experience you'd like to have by the end of the year? A physical transformation? A trip with an old friend? A special family experience? A meeting with a mentor? Identify exactly what it is and take the first step towards it today.

Take that step,

Craig Ballantyne, CTT

PS - Relax. Breathe in. And out. Now...

Want Less. Need Less. Tame your unhealthy desires. Give More. Love More. Never forget that your best memories in life were probably free and fun experiences with people that you loved that don’t care a thing about how much money you have. Eat cheap, but healthy. Live cheap, but well. Appreciate the ‘small’ things that really matter. Family. Health. Friends. Experiences. And the easy life you live.
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  #28  
Old 09-26-2015, 04:23 PM
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On the diet front, I stuck to the mini-challenges:
- No water from plastic bottles
- No coke zero
- No alcohol

I had some protein powder with stevia today, and a Zevia cola (sweetened with Stevia). Tomorrow will be CASS-Free.

Today turned into a one set, high-intensity training day for some exercises. I wanted to set a record. I tried in the 1-Arm KB press (failed), DB Row (tied previous), and TRX Row (mission accomplished).

It was an upper body meathead non-traditional classic. Yes, I know that non-traditional classic is an oxymoron. But I said it was a meathead workout, didn't I?

Here's how it went down:

1) TRX Row - personal best of 22 reps

2A) DB 1-Arm Row - tied personal best of 90x14 reps
2B) KB 1-Arm Standing Press - missed personal best of 21 reps with 35lbs

3A) Ab Wheel
3B) Bend Pull
3C) Power Wheel Jackknife

4A) DB Curl
4B) TRX Triceps Extension
4C) TRX Rear Delt Raise

That's it. Long morning walk and afternoon bike ride tomorrow. Weather is amazing here in SoOn (southern ontario, LOL).

Today's Kickbutt Mindset Tip:
Find your calling as quickly as possible and add value to the world. Take action and help as many people as you can. The surest way to success is to add value to the lives of millions.

Mine was to become a trainer and help people. If you're interested in doing that, join the TT Certification!

www.TurbulenceTrainingCertification.com

And now for the TRIPLE big news from the CTT World ...

1st) Nestor Flores, CTT, and TT trainer of the Year 2015 just won another award for his business!

https://www.facebook.com/photo.php?f...type=3&theater

2nd) Classic. I think I know that gal in the pink shirt with the beard!

https://www.facebook.com/15787188123...type=3&theater

3rd) Can you feel the High-Energy in the air?

Today, Bri "The High Energy Guy" Kalakay, Master Certified Turbulence Trainer, is getting married to his sweetheart, Kristen.

If you were at the 2014 TT Summit, then you witnessed Brian asking Kristen to marry him. He proposed on-stage in front of 150 people. It was a legendary moment in the history of Turbulence Training. What a memory!

What a gorgeous fall day for a wedding in Michigan. I can only imagine how amazing today will be.

My 2 biggest regrets this year were missing Brian's wedding and Daniel's wedding...but I had other obligations. Wish I had a time machine, teleporter, or the ability to be in 2 places at once. Oh well.

Here's to an amazing future together, Bri & Kristen!

Love and energy to you,

Craig Ballantyne, CTT
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  #29  
Old 09-28-2015, 11:27 AM
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You ever have those days where it's a fight to just start the workout? You're busy. Stressed. Tired. Schedule is tight. So much to do all week long. But then you win The Workout Fight, you go and do it, and you feel like a million bucks after?

That was today. Actually, it's most days when I have to leave the house and go to the YMCA (to squat, bench or deadlift).

It's because of the dang 10-minute bike ride. That's where the doubts and voices hit, saying, "You're too busy for this! Turn around. Go back to your chair. Have another cup of tea. Do the workout tomorrow!"

The devil on your shoulder...

Then you box his ears in.

At least I hope you do. I did.

And so my workout went down like this...

1A) Snatch
1B) Overhead Squat

2A) Deadlift
2B) Box Jump

3A) Good Morning
3B) Military Press

No time for something that long? Here's today's 7-minute metabolic muscle workouts for you
=> http://www.earlytorise.com/how-to-bu...ust-7-minutes/

And for nutrition...it was a CASS-Free Sunday. Today there will be caffeine, but no artificial sweeteners or alcohol. Today was a caffeine-fueld early morning routine so that I could deadlift before work. Lots to get done before I travel to Austin, TX, tomorrow for the BioTrust event.

Today's Kickbutt Mindset Tip:
It's OK if you get off track once in a while. It's minor damage that can be dealt with.

If one pound of fat is 3500 calories, you'd have to eat an extra 7 Big Mac's to gain a pound. That's an excessive amount of calories…so don't worry, you didn't overeat by 7 Big Macs over the weekend. You didn't really gain a pound of fat. Maybe you ate a little more, but it's the salt and fluid retention that are showing up on the scale.

Get back on track today, drink extra water, avoid sugar, salt and trans-fats today, use my short, burst workouts, and that weight will WHOOOOOSH right off of you. You'll be back on track in no time. And don't get hung up on the scale. No one knows your weight but you. All that matters is how you feel and perform, how your clothes fit, and how you confidently carry yourself. Take a deep breath, forgive yourself the mistakes of the past, and let's move on to a better day today.

Stay strong and push on, I know YOU can do it!

Focused on winning the fight,

Craig Ballantyne, CTT

PS - Invest in yourself.


Invest in yourself for the sake of others. Take care of your health and energy so you can deliver maximum love, life, laughter, and living to those that matter.

Place a high value on your time. Don’t let others steal it away through insignificance. Remember…every moment wasted in meetings, traffic, surfing the web, gossip, etc. steals it from your children, your spouse, and your well-being. Be ruthless with your time and energy for the sake of your legacy.

You can - and WILL - succeed when you take care of yourself and bring your best self and high energy to all areas of life!
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  #30  
Old 09-29-2015, 09:19 PM
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Difficult travel day through the airport and 3 hour flight and 2-hour drive to airport without plastic water bottles. Used the S'Well bottle, but tough to find cold water in the airport to fill it with. Resorted to drinking Club Soda on the flight...but still, no plastic bottles or coke zero.

Same problem at hotel...no mini fridge in room...had to get ice to keep S'Well bottle cold...and that also means limited amount of cold water in the AM...looks like lukewarm tap water after that.
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