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TT Members Blog on Fat Loss, Bodyweight Routines, and Weight Loss Nutrition
Craig Ballantyne, CSCS, MS

Here's the inside scoop on the Turbulence Training fat loss workouts, nutrition recommendations, and new exercises.

Flip Flops Are Bad For Your Knees


Last spring I made the mistake of wearing flip flops on a couple of long walks with the dog. "What does it matter?", I thought. It's just an hour walk. But after doing this a couple of times I noticed my knees were sore and ankles stiff.

Fortunately I was bright enough to make the connection between the flip flops and my pain, so I put that to a quick halt. After switching to a good pair of walking shoes, my joints are no longer sore.

Unfortunately, every summer thousands of folks slip out of their regular walking shoes and start piling on the miles in their flip flops. And as a result, end up with pain so bad they have to visit a doctor.

I asked Dr. Michael Sommers, a chiropractor in Roncasvilles, Toronto, to explain why these innocent looking little slippers can lead to such dramatic onset of pain and injury.

According to Dr. Sommers, "There is nothing remotely healthy about wearing flip-flops, especially during long walks. They provide little or no support to the ankle and only minimal shock absorption during wight-bearing activity - leading to wear and tear in the joint surfaces of the ankle, knee and spine.

Flip-flops were designed for the beach. That's really only where they should be worn."

A study presented at the American College of Sports Medicine found, "When people walk in flip-flops, they alter their gait, which can result in problems and pain from the foot up into the hips and lower back. When subjects wore flip-flop, they took shorter steps and their heels hit the ground with less vertical force than when they wore athletic shoes."

The researchers concluded that you only wear flip flops for a short period of time.

Be careful of what you put on your feet,

Craig Ballantyne, CSCS, MS
Fat Burning Workout
Burn Stomach Fat


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Exercises for Sore Knees


Being overweight causes you to have sore knees. Having sore knees makes you avoid exercise. Avoiding exercise causes you to gain weight. Being overweight...

You see where I'm going?

In fact, Australian researchers studied 297 adults aged 50-79 for over 2 years. During that time, the researchers found that patella (knee-bone) cartilage volume was lost at an annual rate of 1.8%. Being overweight or having a high body fat percentage increased the rate of knee cartilage breakdown.

I see the "sore knee catch 22" in a lot of clients. They come to me needing to lose weight, but complain they can't exercise because it hurts their knees.

And while it's true, you will need to avoid certain types of exercise at first (squat, lunges, running, jumping), there are lots of exercises than you can do to build the muscles around your knees - for support - and to burn calories. Plus, improving your nutrition is the number one thing you can do to kickstart a weight loss program.

To burn calories, you can still do interval training on "Crosstrainer" or "Elliptical" machines. And yes, while most of you know I despise the Elliptical machines, there are certain cases where they are a last resort...

These are low-impact, and still allow you to exercise at a relatively high-intensity. Swimming is another interval training option.

To strengthen the muscles around your knees, I have clients lie on the floor and do Hip Extensions, 1-Leg Hip Extensions, and Stability Ball Leg Curls. Any personal trainer will be able to show you those basic exercises.

Eventually, as the client loses weight and gains strength, we progress to bodyweight squats, and then through a variety of single-leg exercises. So while your knees may be sore now, they can get stronger with less pain as you lose weight and strengthen the supporting muscles.

Craig Ballantyne, CSCS, MS
Fat Burning Workout Program
Lose Stomach Fat


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Nutrition Tip for Fat Loss


This is a nutrition tip for fat burning workouts, and for the people who are busting their butts in the gym and not getting the results they deserve.

Listen, you have to fix your nutrition if you want succeed in your fat burning workouts. The simplest change is to stop eating foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn't appreciate it.

But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body's engine.

Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don't worry, it doesn't take much time.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with the short, convenient Turbulence Training workouts and you'll feel like a million bucks.

We are all a work in progress, so never give up on your ability to change your body at any age. Nutrition & exercise are as powerful as the drugs your doctors are handing out.

So fight back against aging and body fat naturally.

Sincerely,

Craig Ballantyne, CSCS, MS Author, Turbulence Training

PS - Take a Risk-Free Trial Offer at:

http://www.TurbulenceTraining.com/Trial-Offer.shtml


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Why You Shouldn't Read Workout & Diet Books


Craig Ballantyne Interview with Jimmy Lamour, Part 1

Q. Hi Craig. Good to have you hear to do this interview. Could you tell us what made you interested in the fitness industry? What is your background?

******** Craig: Like most folks in the fitness industry, I played a lot of sports when I was younger.

That led to weight training.

From there, I realized I wanted to be a strength coach in the NHL.

I went to school for Kinesiology, which then led to a Master's Degree in Exercise Physiology. Along the way I studied what made a good NHL Strength Coach (they had Master's Degrees and were Certified Strength And Conditioning Specialists - CSCS).

I also started training athletes, along with men and women for fat loss, and in 1999 I started my first online training newsletter, even though I didn't have a website until 2001. From there, my work with Men's Health and my websites evolved into Turbulence Training as it is today.

Q. Who have been your biggest influences in the fitness industry?

******* Craig: My university professors. Frankly, I had some of the very best exercise and nutrition professors in the world. They gave me the foundation of knowledge for me to be able to identify exercise fads as BS and to pick out what really works.

Q. What types of books should we be reading if we are serious about fat loss?

******* Craig: You really don't need to read any books.

You just need to get 1 good book with a good workout program and follow simple, whole, natural food nutrition.

In fact, I don't think most people should read many diet and workout books.

It only serves to confuse them.

Instead, they should focus on inspirational books to keep them motivated. As well as books that help them make the best use of their time on a daily basis.

Q. Thanks for doing this interview and where can we learn more about you. What projects are you currently working on?

******* Craig: www.TransformationContest.com

Real people making really amazing body transformations.

There are no posed photos here...no off-season bodybuilders dieting down...just men and women losing fat in short workouts, 3 times per week with Turbulence Training.

The 2nd Transformation Contest starts on May 1st. Click HERE for the Transformation Contest RULES


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Why You Shouldn't Read Workout & Diet Books


Craig Ballantyne Interview with Jimmy Lamour, Part 1

Q. Hi Craig. Good to have you hear to do this interview. Could you tell us what made you interested in the fitness industry? What is your background?

******** Craig: Like most folks in the fitness industry, I played a lot of sports when I was younger.

That led to weight training.

From there, I realized I wanted to be a strength coach in the NHL.

I went to school for Kinesiology, which then led to a Master's Degree in Exercise Physiology. Along the way I studied what made a good NHL Strength Coach (they had Master's Degrees and were Certified Strength And Conditioning Specialists - CSCS).

I also started training athletes, along with men and women for fat loss, and in 1999 I started my first online training newsletter, even though I didn't have a website until 2001. From there, my work with Men's Health and my websites evolved into Turbulence Training as it is today.

Q. Who have been your biggest influences in the fitness industry?

******* Craig: My university professors. Frankly, I had some of the very best exercise and nutrition professors in the world. They gave me the foundation of knowledge for me to be able to identify exercise fads as BS and to pick out what really works.

Q. What types of books should we be reading if we are serious about fat loss?

******* Craig: You really don't need to read any books.

You just need to get 1 good book with a good workout program and follow simple, whole, natural food nutrition.

In fact, I don't think most people should read many diet and workout books.

It only serves to confuse them.

Instead, they should focus on inspirational books to keep them motivated. As well as books that help them make the best use of their time on a daily basis.

Q. Thanks for doing this interview and where can we learn more about you. What projects are you currently working on?

******* Craig: www.TransformationContest.com

Real people making really amazing body transformations.

There are no posed photos here...no off-season bodybuilders dieting down...just men and women losing fat in short workouts, 3 times per week with Turbulence Training.

The 2nd Transformation Contest starts on May 1st. Click HERE for the Transformation Contest RULES


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