If you are like me – older and find yourself not being active enough this might just be what you need. When I work it is sometimes sitting in a truck for 8 or 10 hours and maybe getting out to walk about the truck a few times a day. This is not good for me then I go home and work on my blog or a website and do more sitting.

We need to take time out to work our bodies more and I know when I do I feel better. Check out Craigs program and it just might help you to feel better also.

By Craig Ballantyne, CSCS, MS, CTT 101 Bodyweight Exercises

This article is long overdue.

Today I want to talk about the best off-day workouts you can do between hard sessions of Turbulence Training.

In most cases, simply walking, biking, hiking, stretching/easy yoga, and easy bodyweight exercises are all good enough off-day activities.

Doing 500 kettlebell swings and 200 pushups on an off-day might be fine once in a while for an advanced person, but in reality, that is not an off-day. That’s a workout.

The 5 true purposes of off-day activity are:

1) For health (if your life is sedentary, i.e. desk job + commute + sitting down leisure time), then you simply need to get up and get moving for 30 minutes each day at a minimum.

If you are a manual laborer who walks 3+ miles per day or does 1+ hour of moderate activity (lifting boxes, etc), then you really don’t need to obsess about off-day activity – stretching, foam rolling and massage,
and meditation are probably best for your health.

We’re not trying workout on our off-days. We’re just trying to improve our general health and well-being.

2) Mobility (aka TT Yoga) – In many cases, we can do low-intensity bodyweight exercises and mobility drills to fix our bodies.

This includes foam rolling, simple torso (ab endurance exercises), shoulder mobility drills, hip mobility drills, moderate bodyweight exercises, and stretching. This will not qualify as a workout, but will get you a bit of a sweat going.

And there are some cool new bodyweight exercises in this program: 101 Bodyweight Exercises
Combined with walking, mobility exercises – such as those found in my “Old Man Warm-Up” would be an excellent way to spend 45 minutes each day.

3) Enhanced recovery from past workouts and preparation for future workouts – same movements as above but this is a different benefit.

By doing light activity, we get blood flow to the sore areas and this might help recovery, decreasing soreness and getting us ready for our next training session.

4) Social time with family and friends and errands – Incorporate light activity into your daily life. Take the dog for a longer walk, meet your friends for a walk, play extra long with the kids outside, or do your errands by foot rather than by car. Heck, walk around a shopping mall and people watch.

5) Relaxation – Unplug. Go for a walk without a phone, ipod, or in my case, a portable CD player. (Yes, I have one and I use it regularly.) Let your mind wander as your body wanders. That said, what I do on
my off-days is something that I call my “Old Man Warm-up”, that I also do before all of my hard workouts. It lasts about 25 minutes, and in the list below I’ve added a few other exercises to give you a little extra sweat without stealing from your recovery.

The Old-Man Warm-Up/Off-Day Activity Session

1) Foam rolling: Upper back, lats, upper back/posterior deltoid, TFL, vastus lateralis, vastus medialis, adductors, hamstrings, glutes.

2) Acuball rolling: calves, glute, biceps (i have a sore left biceps). This takes about 5-10 minutes. I’ll make a video of 1 & 2 soon.

3) Cross-body arms (also called X’s in some manuals)

4) Bodyweight squat

5) Bird Dog or Bird Dog with Leg Abduction

6) Glute squeeze

7) Plank or side plank or ball plank or bird-dog plank

Band pull (done 4 times at various points in circuit)

9) Overhead lunge (using broomstick)

10) 1-Leg RDL

11) Stick-up

12) Chest stretch, shoulder stretch

13) Psoas/hip flexor stretch

14) Downward dog stretch (hips up position)

15) Cossack lunge

16) Yoga Pigeon stretch

17) Stability Ball Leg Curl – 10 reps

18) Pushup – 25% of max reps

19) 1-leg lying hip extension

20) Chin-up – 25% of max reps

21) Spiderman Climb with 3-second hold at top

22) Forearm stretches

23) Neck/trap stretches

24) Leg swings

25) Total Body Extension – 10 reps

I hope this off-day activity guide clarifies the purpose and recommendations for these days.

Add a little gratitude and meditation for bonus karmic points and you’ll feel like you’ve done something without doing too much.

Keep rocking,
Craig Ballantyne, CSCS, MS, CTT
101 Bodyweight Exercises

Here’s to your better health and clear mind that comes from being active and productive. I know as a 70 year old man that inactivity is not good for me and I am sure is not good for you.

Thanks for visiting my web site.

Bob Pearcy

By Craig Ballantyne, CSCS, MS

Ready to crush some nutrition myths?

Myth #1) You can’t eat late at night

I blew that one out of the water on the first night I arrived. My flight from Toronto to Orange County was at 6pm Thursday. I ate before I went to the airport, and then aside from a few almonds on the plane, I didn’t eat until I arrived at 8pm California time.

So that’s 5 hours past my normal dinner time.

But “nutrition experts” are going to tell me I can’t eat now?

They are going to send me to bed without any supper?

Who do they think they are, some kind of evil villain from a Mother Goose nursery rhyme?

Some type of wicked step-mother nutrition witch, or something?

Well, I’ll have my dinner whenever I want, thank you very much. And if that means eating at 9pm, then that’s when I’ll eat.

The bottom line: It’s not WHEN you eat, it’s HOW MUCH you eat.

By the way, just to horrify these so-called nutrition experts even more, I even ordered a pizza when I ate at 9pm last Thursday. Then again, I ate dinner with Mr. Cheat Diet, Joel Marion…

Myth #2) You must use protein shakes if you want to lose fat/gain muscle

Survey says, “Wrong!”

There has never been a scientific study showing that you’ll build muscle or burn fat better if you eat more than 1.8 grams of protein per kilogram of bodyweight.

That translates to LESS than one gram of protein per pound of body weight.

So yes, it’s fine to round up to one gram per pound, BUT that ONLY works if you are relatively lean.

If you are more than 20% fat, you do NOT need anywhere near one gram of protein per pound of bodyweight.

Let’s say you’re a 175 pound guy or a 145 pound woman with 20% fat.

At most, you’ll need one gram per pound of LEAN body mass (that’s your total weight minus your fat weight).

So our man would need 140 grams of protein and our female would need 115 grams of protein per day.

That is SO EASY to get through REAL FOOD that you don’t need to suck down the “swill” that nutrition stores sell you (aka – protein powder).

Just check out how much protein you get from REAL food:

* One cup of any dairy product = 8-10 grams of protein

* One ounce of meat = 7-10 grams of protein

* One ounce of fish = 6 grams of protein

* One egg = 7 grams of protein

* One cup of kidney beans or black beans = 15 grams of protein

* One tbspn peanut butter = 4 grams of protein

* One slice of bread = 5 grams of protein (!)

So you see, you don’t need bad-tasting powders when you can eat real, delicious foods for all your protein needs.

Instead, keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you’ll lose fat fast.

Click Here to get Craigs Program 50% Off

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

50% Off Turbulence Training

Today, we’re going to focus on something that I know a lot of men and women are struggling with – MOTIVATION.   So here are my top 11 inspirational tips to help motivate you to stick to your fat loss plan and transform your body & life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don’t let it weigh on your mind and hold you back because it’s only minor damage that can be dealt with. The important thing is to get back on track, immediately. Never, ever, EVER give up. I believe in you.

10. Don’t Procrastinate

Do it now. Whether you’re thinking of cleaning out the pantry or finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want…

…then don’t let anything stand in your way of getting it. By setting specific goals along with deadlines you are providing yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with regrets. We trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to “out-cardio” your bad diet, you must PLAN ahead to overcome obstacles. Otherwise, you’ll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To make a lasting change in your health and appearance you must do everything you can to resist that. Try adding a new healthy habit each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a time and the way to do this is by taking baby steps to improvement each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body’s response, and deciding whether or not that food or exercise belongs in your “tool box”. Do everything you can to learn more about your body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can’t soar with eagles if you’re hanging around turkeys.

By hanging around others who want to lose weight, you can leverage their knowledge, commitment, support, and success to push yourself harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing.

Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much less likely to hit a road bump that takes you down the wrong path.

Try setting aside one day a week to map out your weekly itinerary and you’ll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, “I shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny.”

Translation – Everyone can succeed and reach their goals. It’s a just a matter of how badly you want it.

I know you want it. And I know you can do it. And I’m really looking forward to your success.

Get yours today – 50% Off Turbulence Training

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So not only will you get proven fat loss advice (his recommendations are backed by clinical scientific research) but this program will also take the stress out of eating.

It’s so simple…even his puppy dog uses the plan to get his six pack abs (and yes, a vet even told Craig that his dog has six pack abs). Funny, huh?

So get ready to discover…

- The Simple Nutrition Rules for fat loss

- The top 3 food myths that everyone gets wrong in their diet

- The 7-step detox diet plan (that doesn’t require zany detox diets)

- Craig’s grocery list and meal plan

- 43 blender drink, smoothie, and post-workout recipes

Click here to get the Simple Nutrition System & Fat Loss Recipes:

To your success,

Bob Pearcy

Simple Nutrition System & Fat Loss Recipes: Click Here!

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“When I began my transformation, I had been trying for years to lose weight. What I appreciate most about Craig’s system is its simplicity. I am now spending less time in the gym than before and getting my best results ever.

I never realized how much of a difference social support can really make but being surrounded by the other amazing people on the TT forum who were all working towards a similar goal and facing similar challenges was an integral part of keeping me motivated and moving towards my goal.

During my 12 week journey I lost 15.5 lbs, inches off everywhere, and 5.3% body fat…I was able to take “after pictures” fitting comfortably into a pair of size 27 jeans that I haven’t fit into in years!

I guess the only thing I can say is thanks so much to Craig for creating this incredible system and to all of my fellow transformers who were an unending source of motivation, support, and inspiration.”
Emily Johnson

Try Craigs program for only $4.95 for 21 days. CLICK HERE

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I have Good News, Bad News, and some extremely time sensitive news
for you to kick off 2010…

Let’s get the bad news over with first. As you know, after today
you’ll no longer be able to save 50% off the regular price of the
world-wide best selling fat loss program, Turbulence Training.

As soon as 9pm EST hits tonight, this special offer is over and
you’ll NEVER get another chance to get the proven Turbulence
Training program AND all 5 bonus workouts for HALF-PRICE.

It’s literally a ONCE in a lifetime deal. Please don’t miss out.

However…

The good news is that if you’re reading this email, you still have
ONE LAST CHANCE to take advantage of the outrageous offer that Craig
Ballantyne is making available to you:

Click Here for the outrageous offer!

And not only will you get Turbulence Training for 50% off, but you’ll
also get EVERYTHING you need to dominate the 7th Turbulence Training
Transformation Contest – including the priceless social support from
other Turbulence Training users on TT Member’s forum.

That’s also where you’ll get to personally ask fat loss expert Craig
Ballantyne for specific help with YOUR diet and workout plan.

Don’t miss out on this special offer.

It literally gives you everything you need to completely transform
your body in 2010 just like the past winners of the TT Transformation
Contests and the thousands of othermen and women just like you who
have lost fat with Craig Ballantyne’s short burst workouts.

Click here to save 50% off Turbulence Training today:

Click right Here

And don’t forget:

There is NO risk to you.

The Turbulence Training workouts come with a 60-day satisfaction
guarantee. If TT doesn’t help you lose inches of belly fat while
helping you sculpt your muscles and improve your fitness and heath,
simply contact Turbulence Training support for a full refund.

This really is your last chance to save 50% – so don’t miss out on
the world’s best short, burst workouts – as seen in Men’s Health
magazine, Women’s Health magazine, and even Prevention magazine
where Craig has had his workouts and advice published time and time
again.

But hurry, this special offer ends TONIGHT at 9pm EST.

Please don’t miss this – these workouts will change your life.

To your success,

Bob Pearcy

PS – This is your LAST CHANCE…

Don’t miss out on this amazing opportunity to lose fat for less
than half the price of a useless fat loss supplement.

Click here to take advantage of this once-in-a-lifetime sale:

Last Chance To Click

This is going to be your BEST YEAR EVER! You deserve it.

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In addition to the money you’ll save, fat loss expert Craig
Ballantyne is also giving you 5 bonus workouts. You’ll get:

1. TT Hard-Core Fat Loss – The most intense TT workout
2. TT Booty For Life – 8-weeks to a better butt
3. TT for Buff Dudes & Hot Chicks – 2009′s most popular workout
4. TT for Meatheads – For guys who love lifting for muscles
5. TT Bodysculpting for Women – Bodyweight exercises for women

AND…you also get two new programs EVERY month in the TT Member’s
area. For January, you’ll get “TT 2K10 – The Ultimate Fat Loss
Workout” and “TT Beginner Total Torso Training”.

Plus, once you’re a TT Member, you’ll get to access the forums where
you can ask Craig Ballantyne specific questions about your very own
nutrition and exercise program – so you get the personal attention
you need to succeed.

The member’s area is also full of thousands of other TT users from
all over the world to give you social support and to help you
overcome all of the obstacles in your way.

That’s why it’s a guarantee that 2010 will be your best year ever
thanks to Turbulence Training.

But hurry, the 50% Turbulence Training sale is only on until Friday,
January 1st.

Click here to take advantage of this once-in-a-lifetime sale:

It’s the perfect way to start your body transformation and kick-off
the New Year to make 2010 your best year ever!

To your success,

Bob

PS – The 50% Off Sale Ends Friday, January 1st at 9pm EST.

Please don’t miss out on this amazing opportunity to lose fat for
good – without doing long, slow, boring cardio workouts.

Click here to take advantage of this once-in-a-lifetime sale:

This is going to be your BEST YEAR EVER! You deserve it.

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The ad’s below are placed automatically for you to explore. I have no
knowledge personally about these products except they are listed by
ClickBank which is a company here in Boise Id. and are known World-
Wide in the internet world.