Top 10 Transformation Contest Tips by Craig Ballantyne

Craig Ballantyne is getting ready to close the doors on his Turbulence 
Training Transformation Contest. If you need a jump start on your fat
loss goals, extra motivation or accountability, you should check it out. 

You can read the rules at ==>TT Transformation Contest Rules

Even if you decide not to sign up for the contest, check out Craig's top 
10 transformation tips below. Craig knows his stuff and if you don't 
believe me take a look at the before and after shots of previous TT
Transformation Contest participants.

Top 10 Transformation Contest Tips
By Craig Ballantyne, CSCS, MS
 
If you want to lose fat and gain lean, sculpted muscle at the same 
time, there is nothing better to get you motivated and committed 
than a 12-week Transformation Contest.
 
Not only can you dramatically change your body, but you can also win
$1000 just for losing belly fat. At least, you can when you join the
Turbulence Training Transformation Contest.
 
And so here are the top 10 tips to help you maximize your results.
 
10. Clean out your pantry.
 
Listen, one of the best fat loss tips is simply, "If you don't have
it in the house, you won't eat it!"
 
So get rid of as much junk food as you can - and avoid bringing more
into the house. Simply cutting back on junk can help you lose fat fast.
 
9. Get social support.
 
Scientific research proves that you will lose more fat if you have
social support, both in "real life" and on the internet. So hook up
with friends who are going to help you reach your goal.
 
Online, I recommend getting started with Turbulence Training and 
using the Turbulence Training forum to connect with people like you
who want to lose fat. 
 
8. Use a food journal.
 
Write down what you eat. This is another research proven tip to help
you lose fat faster. Write down everything you eat. It will help you
eat better.
 
7. Take before photos.
 
Yes, it's not a lot of fun to look at your before photos now, but 
when you are done your transformation, you'll be glad you have the 
photos to compare. Plus, you'll need those to win the TT Contest. 

6. Fix your mindset.
 
No matter what you struggle with, you must switch your mindset to be
a successful transformation. You must go from a person who "can't 
resist cookies" to the type of person that "doesn't eat cookies 
unless they are part of a planned reward meal". That is how you win
transformation contests!
 
5. You must be in the correct state of change.
 
The truth is that even the best transformation contest winners don't
lose 30 pounds of fat on their first try. They start, they stop. 
They begin, they give up. 
 
It happens. And it's okay.
 
But when they get in the right state of change, that is when they
finally breakthrough and transform! And that's where you have to be.
 
4. Use a PROVEN, structured, short burst workout program.
 
Research shows that resistance training and interval training can
help you gain muscle and lose fat at the same time. Plus, you can 
burn belly fat AND boost your post-exercise metabolism. You MUST use
this type of workout for guaranteed results.
 
3. Stop doing slow boring cardio and switch to interval training.
 
Research shows that it takes up to 50 hours of cardio just to lose 
one pound of bodyweight. 
 
Who has that kind of time? No one! 
 
But other research studies show that interval training burns belly 
fat while slow cardio doesn't. So skip the insanely boring cardio 
and start getting results with interval training (as you'll find in
the Turbulence Training workouts).
 
2. Plan, shop, and prepare your food. 
 
Take an hour or two on the weekend to go to the grocery store and 
buy all the whole, natural foods you need for the week ahead. Go 
home and prepare as many lunches and snacks as possible so you have
the right food to eat while at work. This is a proven strategy to 
help you lose fat and avoid temptation!
 
1. Get Turbulence Training. It's the proven, step-by-step guide to 
transforming your body and your life.
 
If you've ever wanted to do this for yourself - if you deserve it -
and I know you do, then NOW is the time to get started with the best
fat burning workout in the world.
 
Check it out at ==> TT Transformation Contest Rules

Don't wait. This Friday, September 18th is the last day to sign up. 

Holly Rigsby Reveals Bikini Body Secrets!

If you’ve always wanted a bikini body, but you’ve been too busy or were confused about exactly how to lose those unwanted pounds, I have some great news…

Me and Holly last year

America’s #1 Mom’s Fitness Expert and genuinely nice person, Holly Rigsby, is giving away an absolutely FREE 34-page PDF report showing you exactly what you need to know to lose your belly fat and get your bikini body.



Click here for Holly's free report ==> Bikini Body Secrets

This is what Holly shares in her FREE report...

1. Clean Eating
2. Challenge
3. Morning Movers
4. Keep Moving
5. Front Load Meals
6. PI’s “Planned Indulgences”
7. Caffeine
8. Supplements
9. Journal
10. Consistency

So why is Holly giving you this incredible free report?

Being a mom herself (and soon to be one again), Holly knows that with school is back in session, moms have a little more free time. She wants to help you get in shape so she's making sure that you have the tools you need to get your fat loss efforts back on track.

So, head on over to ==> Bikini Body Secrets and grab this awesome report.  

P.S. The PDF will only be available for the next couple of days so don’t wait or you might miss it.

Bikini Body Secrets

Lemon Protein Cookies Recipe

From the folks at Prograde Nutrition along with a 20% discount on their protein powder...

In a food processor, add:
• 1 scoop Prograde vanilla protein powder
• 1 1/2 cups raw unsalted almonds
• Zest and juice from one whole lemon (TIP: Roll the lemon first to get the most juice from it)
• 1 tablespoon water



Process till a doughy meal forms. If it seems dry, add water a little at a time until you get the consistency that will form a tight ball if you were to roll it-sticky but not wet (think playdough).

Next, drop it onto a sheet of wax paper. Keeping hands wet to avoid sticking, form into a log, wrap both ends of the log first, then roll tightly to make a packed, compact roll. Put in freezer for an hour, then pull out and with a sharp knife, cut into slices. 
Store in refrigerator in single layers, or keep in the freezer to enjoy when your sweet tooth hits!

Makes 12-1/2 inch cookies.

Nutrient Breakdown per cookie

Calories: 100
Protein: 5 grams
Carbs: 3 grams
Fat: 7 grams

Check out all the great, high quality Prograde nutrition products- supplements, Craver nutrition bars, multi-vitamins, Pre and Post workout drinks, etc. at Prograde.com and use the coupon code SEPT20 to save 20% on their protein powder.

Did You Think It Looked Easy?

After viewing the video, one of my regular boot campers who missed the Labor Day session, said that the workout looked easy. She said she knew it wasn't but thought that the video made it look so.

Did you think it looked easy? If so, you are cordially invited to come and try a boot camp workout for yourself and see how "easy" it is. :-) Heck, even if you don't think it looked easy you're welcome to come and try it out. Just let me know ahead of time when you're planning to attend.

You can get more details about No Pink Dumbbells Boot Camp at NoPinkDumbbells.com

Labor Day Boot Camp Video

Here's a video montage of the Labor Day boot camp workout.

Enjoy Your Holiday!

   

HAPPY

 

Why Bicep Curls Won't Give You Nice Arms

If you've read more than a few of my posts, you know I'm a proponent of compound exercises for the majority of your strength training. Generally speaking, they're more functional, they're more efficient because they use multiple muscles at one time, and they burn more calories than isolation work.

Since most of my clients are time crunched and interested in fat loss and are not body builders or figure competitors, you'll find very few isolation exercises in my programs.

That said, I'll occasionally toss in some bicep curls. My mistake. :-) The other day I had my boot campers doing some dumbbell curls, which is rare; it was actually more of a break than anything. So what happens? One of my (relatively new) campers chirps in with something like, "I vote for more bicep curls in our workouts. You can really feel that burn."

It goes back to the belief that you can spot reduce or spot tone. People think if their inner thighs burn from leg lifts, they'll get smaller or that bicep curls will give them nice arms.

It doesn't help that we got a slew of "Get Michelle Obama Arms" articles after the president was elected. Unfortunately, many of them focused on arm isolation exercises and failed to acknowledge that most Americans are overweight.

The bottom line is that to get the look that most people want, you need to get rid of the fat covering your muscles. The key to fat loss is good nutrition and challenging workouts involving multi-joint movements. Leg lifts, tricep kickbacks and bicep curls won't cut it.

Most people like doing curls and there's nothing wrong with occasionally adding them to your workout if you have extra time but don't make it a habit. There are better ways to spend your exercise time if you want results.