3 Things You Must NOT Do…

hwbMonday, July 20th, would be my Dad’s 70th birthday, but a little over 2 years ago he got sick, was diagnosed with cancer, and he passed away last September.

Surprisingly, our family doctor said my dad had colon cancer for about 10 years or ever 12 years, but he just didn’t know it.

It’s a long, long story with a lot of lessons.

Click here to listen to the story on this week’s TT Podcast

You see, my Dad made 3 big mistakes.

But I don’t want you to make the same ones.

1) My Dad drank too much.

This was by far the biggest factor in him getting sick. And I don’t mean 1 drink per day. He unfortunately drank himself to an early death. This never had to happen.

2) My Dad didn’t go to the doctor once in the last 25 years of his life.

Obviously, this is NOT a good idea. For anyone from my father’s generation who is listening, stop being “too proud” to go to the doctor and get your butt in there every year. Take the tests they want you to take.

3) My Dad didn’t eat enough fruits and vegetables.

His diet was not so good. Believe it or not, my Dad lived on coffee, toast, an egg, maybe a ham sandwich for lunch, too many beers, a glass of milk, and a lot of candy for the last 20-30 years of his life.

But he did a lot of things right, too.

  • He was always busy with projects and stayed mentally active.
  • He was physically active everyday, often doing hard manual labor.
  • He was never overweight.
  • He had good social support.

Those four things helped him survive as long as he did.

So my dad taught us all a lot of powerful lessons, indirectly, on what to do and what NOT to do.

1) If you drink, do a mirror check. Are you drinking too much? Is it affecting your life? Your work? Your family? Look at your kids. Don’t you want to see them grow up and have kids of their own?

2) Are you active? Are you busy with projects and constantly learning or do you just watch TV?

3) Have you been to the doctor this year? Why not? Have you noticed something that just doesn’t feel right and should be checked out? Don’t be scared! Just go. Despite all the hard times that people give the medical industry, technology and medicine is catching cancer early and treating many of them well.


Don’t be a stubborn old fool!

Go to the doctor!

Better you lose a little pride and gain a lot of years.

So there you go…now let’s get you transforming…

Monday – July 20th

Transformation Tip: Do not stop! never-give-up-winston-churchill-715348

A Turbulence Training member emailed me this morning and apologized for falling off the wagon…I told him not to worry, sometimes it takes a couple of cracks at this to get it right.

So don’t quit just because you stumbled once.   This goes for anything in life including giving up booze and cigarettes too.

Over on my facebook page, we recently had a chat about how to give up cigarettes. Almost every single person said they quit cold turkey, but most of them said it required a few tries.

But they didn’t give up trying.

So no matter what you want to do, never give up. Fight fight fight. And get social support from friends and family. And that’s what we are here at TT, friends who become like family to you.

Join me on facebook at www.facebookcraig.com or join us in the members forum at www.ttmembers.com.

We’ll be looking out for you, I promise.

Now let’s train hard! BODYWEIGHt exercises program

6-Month Bodyweight Manual – Phase 5: Advanced Upper Body Strength & Lower Body Circuit Conditioning

Workout A

1A) T-Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Chin-up (Max-1)
2B) Hands on Bench, Feet on Ball Pushup (15 reps)
3A) Pushups with Hands on Ball  (15 reps)
3B) 1-Leg Deadlift (12 reps)
4A) Inverted Row – Feet on Ball (12 reps)
4B) Spiderman Pushup (8 reps)
5A) Side Plank Leg Lift (10 reps)
5B) Split Squat with Front Foot Elevated (12 reps)
5C) Spiderman Climb (12 reps)
5D) Stability Ball Rollout (10 reps)
5E) Plank with Arms on Ball (30 seconds)
Interval Workout A

Time for your 30 minutes of fun activity…

Well its been a heavy update so far, hasn’t it…so let’s lighten things up.

What’s the craziest thing you’ve ever done for your 30 minutes of off-day activity?

My old man used to wrestle my friends in his underwear. Man, you think your dad was embarrassing…so beat that.

But if you aren’t going to wrestle people in your underwear, what else can you do that’s fun and different?

Bedroom activities don’t count.

Do people still skinny dip anymore?

We should all be doing more of that…man its been years…I bet over 10 years since my last skinny dip with some girls. Man, I gotta do something about that…

If you got a pool why don’t you make skinny dipping your 30 minutes of activity of fun activity this week.

Or if your neighbor has a pool, see if you can’t sneak in during off hours! Might be too intense if you get caught and have to sprint out!


Workout B
1A) Prisoner Squat (10 reps)
1B) Prisoner Lunge (8 reps)
1C) Inverted Row (10 reps)
2A) Pull-up (Max-1)
2B) Elbow-to-Instep Lunge (8 reps)
3A) Hands on Ball, Feet on Bench Pushup (15 reps)
3B) 1-Leg RDL (10 reps)
4A) Shoulder Press Pushup (15 reps)
4B) Stability Ball 1-Leg Curl (10 reps)
5A) Jumping Jacks (60 reps)
5B) Chop (15 reps)
5C) Stability Ball Rollout (10 reps)
5D) Chin-up (6 reps)
Interval Workout B


30 minutes of fun activity…

And so I bought this blender and now I’m hooked on blender drinks.

It’s crazy. Two a day! Here are some tips to increase the nutritional value.

  • Add spinach
  • Add 4-5 pieces of fruit (one frozen)
  • Add cacao nibs, nuts, seeds, goji berries

Good times!


Workout C

1A) Y-Squat (10 reps)pushup exercise
1B) Elevated Pushup (12 reps)
2A) Diagonal Lunge (10 reps)
2B) Step-out (8 reps)
3A) 1-Leg Bench Squat (10 reps)
3B) Chin-up (Max-1)
4A) Waiters Bow (12 reps)  video
4B) Spiderman Pushup (10 reps) ==>
5A) Siff Squat (20 reps)
5B) Stability Ball 1-Leg Curl (8 reps)
5C) Stability Ball Jacknife (12 reps)
5D) Pushup (Max-1)
5E) Side Plank (30 seconds)
High-Intensity Cardio

Social Support Saturday!facebook
Have fun with 30 minutes of activity.

And remember, you can never have enough good friends…

  • So check in with a few today.
  • Hit up some on facebook – and me too
  • Go back to your hometown and see an old high school friend

Sunday – Plan, Shop & Prepare
Another 30 minutes of activity.

Plan, shop, & prepare and when you shop, check your labels.

Watch out for added sodium. After all, we only should be getting 1500mg of sodium per day. The worst offenders are:

  • Pizza
  • Hot dogs and hamburgers
  • Processed foods
  • Dairy
  • Canned soups, beans, and chili

Be careful with those!

Whew, that’s it for this week. Heck of an update, wasn’t it?

Have a great week,

Craig Ballantyne, CTT

  • amy

    Thanks for sharing this, Craig!
    It explains a lot about your being so disciplined and responsible. It takes a lot to step out of the shadow of our elders, let it be good or bad. A bit similar like changing old habits/patterns.
    If it helps anyone: I could give up smoking when one day I realized that I became dependent on it, and the idea literrally pissed me off! It was no fun or comfort any more as generally I don’t like the idea of being dependent on anything. I like thinking that I make my decisions, so – I decided not to smoke. Besides – how can you sprint with a smoker’s lungs?

    • Craig Ballantyne

      Congratulations Amy, great to hear you were able to quit smoking!

  • Jody

    Sorry to hear about you dad! We have that in common. My dad also was a heavy drinker, 6 pack every night and smoked Lucky Strike non filter cigs!! He was a hard worker, but never missed a day of work because of his drinking, he could lay shingles on a roof faster than any young guy. Never had insurance, so never went to doctors. He had a emphysema really bad the last year of his life. Had a massive heart attack 5 yrs ago, 1 month before he could retire and turn 65 to get full social security.

    Just thought I’d share that. I ? your website and blogs look forward to hearing more on your journey to wellness. Jody

    • Craig Ballantyne

      Thanks Jody, sorry to hear about your Dad. Sounds like a real old-school good guy.


  • Justin Bosley

    Craig this was an incredible post. I lost my grandfather back in April to cancer. However he was a very healthy man that was active and ate tons of fruits and vegetables. I’ll add that he had beaten it 3 times before. He was 75.

    It’s articles that this that shock me back into reality if i get those thoughts about slipping on my diet or training. This was some powerful stuff. I’ll be sure to check back on this post quite frequently

    Now on a humourous note: I think people still do skinny dip….I last skinny dipped two years ago in North Bay.

    Justin, CPT

    • Craig Ballantyne

      Thanks Justin, and man, that must have been cold swimming up there!

  • Kaitlin

    I was just wondering how many sets of each are suppose to be done, i did 2x for each super set last week, but i wasnt sure.. Thanks

    • skindoc

      I bought the 6 month BW package and it really recommends up to 3 rounds. The first round is a built in warmup. I am pretty wasted by the end of the 3rd but I have seen excellent results in 3 weeks of phase 2.

      Good luck,


  • Sorry about your Dad, Craig. My heart goes out to you.

    I gave up smoking 20 years ago… and yes, I quit cold turkey too… went for my first run that day. Couldn’t make it far, but its one of the things I did to help me stick with it. Now I’m a fitness fanatic and pretty much can run as far as I want to any old time I feel like it!

    So to anyone still struggling with it I say: keep at it, its worth it. You’ll never regret beating it and getting your freedom from the habit back.


  • Hi Craig,

    I’m very sorry to hear about your Dad.

    However, this was such an inspirational and powerful post, I want to say thank you for sharing this story with us. (Especially the underwear wrestling part! My son would DIE if that happened to him!).

    My parents (not my biological parents) taught me similar lessons. They haven’t passed away, but at 74 are overweight and unable to move around because of lifestyle ‘illnesses’. What’s kept them alive has been their constant visits to doctors and specialists. Perhaps the saddest thing of all is that, since their retirement about 6 years ago, they’ve completely stopped learning anything new or challenging their minds – they watch TV all day. Mindless soaps and midday movies and other guff! My brother and I often say that we don’t know what to say to them – they are like strangers to us who we find difficult to engage in meaningful conversation because we have nothing in common any more.

    This is truly sad.

    I’d also like to let you know that I’m into my 3rd week of TT Bodyweight training – and I’m loving it! I might have to invest in the TT Bodyweight Manual soon.

    • Craig Ballantyne

      Thank you Amanda! Glad you are enjoying the bodyweight stuff and living the healthy TT lifestyle!


  • Chasey

    My husband,two young daughter’s and I leave for my hometown,day after tomorrow.Fourteen hours drive,two provinces away.(Alberta to Manitoba).My Dad has been given a few days to two weeks more to live.He has been battling prostate cancer for the last three years.
    (My parents were divorced when I was twelve years young.I have two younger sister’s).He is 66yrs old.My Dad was a smoker.He consumed lots of red meat/fried foods/sugar/soda pop all of his life.Breakfast was coffee and doughnuts.He worked in construction with his Dad,who died of lung cancer 20yrs ago.My sister’s and I were always trying to tell him and his new wife,(he re-married six years ago)that he needed to make drastic changes to his diet.And quit smoking.But nothing changed.He was also overweight.In the past six months,he has lost at least 75lbs.He has had surgury and has been taking large doses of pills.He would not heed my suggestions,my many pleas,to try natural and homeopathic remedies/cures.He does not want to fight to live anymore.As of yesterday,he requested for medical staff to not try to revive him any further in the future.(He has also had three strokes in previous years).For me,the most disheartening feeling,was having so much information to help him,but his not wanting to try to change his lifestyle/eating habits.To go watch my father dying and very likely attend his funeral soon,along with my two young daughter’s,is heartbreaking.We were not close emotionally for several years,which makes me even sadder for that.So many words unspoken.
    “If only he had listened to me”,are the words that keep running through my mind.If only this,if only that.But it’s too late now.
    We do not serve our loved ones,by remaining quiet,about things that matter.If someone you love is leading an unhealthy lifestyle,TALK TO THEM.Lead by example.Help them in any way you can.They may refuse your suggestions/words,but maybe,just maybe,you will be heard.

    Thank you Craig, for sharing all of your positive and life changing information.I’m sure in many ways,you are saving,and have already saved many people’s lives.

  • Jules

    Wow! This post really makes me think about my diet some more. First, my condolences to you and your Dad. This is never an easy situation. My hats off as you have recognized even the good in what your dad did right. It is all too easy to paint a picture of a person all black. Although my dad was never an alcoholic, he did eat a lot of fatty foods. Steak was his thing. The really interesting thing was that when you looked at his pictures he appeared to be healthy. He was tall (6’3″) and slender. He really did not appear or look like he had any health problems or concerns. One day though, he died of a heart attack at the ripe age of 42. I have since watched my own diet and health habits and continue to fall off track ever so often. This article really put me back on track and drives home just what it is I need to focus on. And that is my health. I guess you can never really judge a book by its cover.

  • Christine

    My Dad quit smoking about 40 years ago, but it took him at least three tries before he succeeded. Cold turkey is the only way. He is now 76 and going strong, even though he rattles with all the pills the doctor gives him!

  • derek krauss

    Excellent job of honoring your father and those things he did and didn’t do that can teach and inspire us all to live our best life.
    Thank you.

  • John

    Hi Craig:

    My father, like yours, motivated me to lead a healthy lifestyle. Unlike your father he was not an active person, at least not in the time I can remember. I was born in 1938, WWII started soon after and we were smack in the middle of it in Malta. For the first few years of my life, along with everyone my age, I never went more than a few blocks from home. All we did for exercise was play ball on the street. The ball was actually rags rolled up into the shape of a ball.

    My father was a heavy smoker, ate the wrong food. We were not very aware of a healthy lifestyle. High blood pressure gave him a warning in his late forties but didn’t do too much about it. Stroke after stroke eventually took him.

    In high school I was a middle distance runner, became a teacher, got my degree in Kinesiology in New Zealand, arrived in Vancouver, B.C. in 1967. Family commitments brought me back to Malta five years ago.

    I keep active. Your comments about a fun activity day translates into a 45 minutes spinning class. Does that qualify? I have stuck to a mostly vegetarian diet for the last twelve years or so.

    You are quite well known in Malta. A number of members at my gym use your program, at least one carries a stack of downloaded papers with her all the time. She was rather shocked when one day she mentioned TT and I came up with your name.

    The main reason I wrote is to let you know how much I admire your sharing – experiences, knowledge and the network of experts in your circle.

    • Craig Ballantyne

      Thanks so much John! Yes, I think a trainer named Richard Geres is spreading the word in Malta!

      • John

        Yes, Richard is quite well known here. He has a website which I should access. I tend to stick to North American information since that’s what I got used to in the close to 40 years I lived in B.C.

        I’ve seen many positive changes since I came back. The only physical activity girls had was some netball in school. Thereafter, nothing. Track and Field was just for males and only existed because of the presence of the Btiish Armed Forces. There are now a number of physical fitness centers, mostly connected to hotels but allowing memberships. Team and individual sports are becoming increasingly popular and there is a higher female participation. There are some negatives but there is enough information about healthy lifestyles, the fact that there is more female interest in health should show some results over time.

        Keep up your crusade, Craig.

      • Hi John,

        I just came across this post.
        Should you need any information, please feel free to contact me through my website http://www.GeresConsulting.com.

        Thanks for the referral, Craig!

        Richard Geres

  • My father died two years ago of lung cancer – it was discovered at stage 4 (the stage at which the idiotic medical professionals write you off as dead already).

    He was given a few months to live if he went on chemotherapy (the most stupid thing anyone can do) and my sister and I used our alternative natural treatments instead to help him to live a year and a half with no discomfort (we shrunk his lung tumour by 50%).

    He finally gave up on life when he started suffering from dementia and without his willpower we lost the battle.

    The way to avoid and cure cancer is actually very simple despite what the corrupt drug companies would have you believe. You mentioned some of the important points but there are many more that need to be tailored to individuals.

    As a personal trainer I not only advise my clients on basic lifestyle advice (how to control weight) but also on how to avoid serious conditions like cancer. It is outrageous how much misinformed information comes from the medical establishment and most dostors sare living in the middle ages when it comes to cancer treatments. For example, the head consultant of our local hospital cancer clinic had advised my father to eat whatever he wanted when ill, including sugar. Anyone that knows about the nature of cancer knows that this is like giving fertiliser to the cancer cells and there is growing evidence that excessive sugar in the diet is a sure way to increase the risk of cancer developing.

    Anyway I´m glad that you have put up this post and raised awareness to some of the basic issues surrounding cancer.

  • Rosalie

    I think fathers dont realize how important they are in the family circle. Their children emulate them even if no one talks about it. If fathers understood how much they’re needed, perhaps they’d take better care of themselves. My father stopped smoking in his sixties. He now has cancer and is starting treatment next month. He does go to doctors, so it should be treatable. Here’s to his health and all fathers. We need them@ Rosalie

    • Craig Ballantyne

      Thanks Rosalie, I hope your father stays well for a long time.

  • Cody

    That was quite a personal post Craig. To share that with your readers says a lot about your character , compassion, & commitment to your readers. I applaud you sir!
    I’m sorry to hear of your Dad’s death at a relatively young age. My dad is still going strong at 84! He exercises every morning, doesn’t smoke, and rarely drinks, and has been a great role model for me.
    But sometimes no matter how well you live, cancer can still affect you. I’ve been a cancer survivor for 12 years now. I don’t smoke,drink, or do drugs, I go to the doc regularly, and have kept pretty fit throughout my adult life. I do believe that my lifestyle & faith helped me survive cancer. But still, the odds are always better for folks who follow your advice.
    Keep up the good work!

    • Craig Ballantyne

      Thanks Cody, I hope you remain healthy for many years to come!

  • Great post. And great story about your dad. Times have really changed, although a lot of people are still living like your dad. Thanks for all the great info.

    • Craig Ballantyne

      Thank you Carol. Stay strong!

  • Scott

    Thanks for all the great posts. I have to agree with the drinking to much, not only does it cut your life down by a few years, it can also cut your friendships down. So now when ever I get the urge to drink I go to the gym or for a run, much better for me and it saves tons of money.

    • Craig Ballantyne

      Great point Scott, stay strong!

  • new_me

    Thanks Craig…powerful post to which many can relate.

    My mother motivated me to get my life/health under control about two years ago. She is morbidly obese, addicted to sugar, and can hardly ambulate. The really sad part is that she claims her doctor tells her that all of her blood tests on her annual physical say she is healthy and so she believes she is!! (I’m not sure which one is more stupid–the doctor or my mother!) Anyways, I couldn’t stand seeing myself like her when I get to 60 and so I turned it around. I’ve lost 55 pounds using your TT and Isabel’s Diet Solution Program that you recommended. I feel great, other than the distance between my mother and myself. I wish I could thank her for the motivation (awkward!), and tell her all that I have learned, but she doesn’t want to hear it. It is very difficult to be “honoring” toward a parent that chooses a lifestyle of self destruction when I work so hard and purposefully to be strong and healthy in mind and body.

    Thanks for the therapy session!!

    • Craig Ballantyne

      Congratulations on your success! Sorry it had to come at the expense of your mom’s health. Stay strong!

  • Brooke

    Thanks for the post. The fact that your dad ate a lot of candy is the part that I relate to. I know that you always say that you can’t out-train a bad diet, but no matter how many times I try to get away from the candy, I go right back. I could eat it in place of food at least twice a day. I crave it. Most of the time it seems that nothing else will satisfy me. Do you have any tips for leaving the sugar for good? It is so easy and convenient to grab at every store and gas station when I’m hungry, but I know it sabotages my workouts, and I’m afraid eventually my health.

  • Jack Huh

    I am a recent addition to the list of Turbulence Training believers. I am 66 years old and around 16% body fat. Retired and one of my hobbies is exercise. I am use to lifting 5 days a week on a Bowflex. Lower body MWF and upper body TT. I take the weekend off except for Tai Chi and walking my Lab, Maggie. Two questions, can I add other exercises to the Intermediate TT work out to lengthen the workout. I understand the concept about non competing exercises and variations to make the current exercises more difficult. I enjoy exercising but my program is over to quickly. Second can I use my Bowflex for some of these exercises. IT I am enjoying and giving myself a little time at four intervals. Delighted with my recovery rate. I have a new passion called TT/IT. Thanks ——- Jack

    • Craig Ballantyne

      Nice work Jack!

      • Jack Huh

        Craig, sorry to bother you but my two questions are can I subsutite the Bowflex on some of these exercises and can add more of your exercises to the intermediate routine to make it longer

  • nico

    hi Craig,
    sad news to hear, especially for a man born in the same year as your father. it brings me back with my feet on the ground. it could be my time very soon. you can do a lot, try to do follow an optimal life-style, but life can end every next moment. yet i try to stay fit and i read your information always. i pick up some things which i can apply giving lessons in rehab programss for sedentary elderly who come together some days a week in my home town. we call it “meer bewegen voor ouderen” in the netherlands. the oldest participant is over 93 years old. we often work sitting on and rising from a chair and rollator walking. no more planks but i recently have bought kettlebells….thank you for the videos. keep the day in memory…we will visit our daughter (i guess of your age) tomorrow, i will go trampoline jumping with her eldest child the 4,5 years old iris.
    keep going on with the way you are promoting an active lifestyle.
    kind regards
    nico cok
    witso. s. ore movement er. essons in the day. lso at

    • Craig Ballantyne

      Thanks for your kind words and your great work Nico!

  • Gillian

    I agree giving up stuff can be difficult. I am all for giving up the booze. I am living at an age where all my friends are out dinking every weekend. it is the thing to do to get ‘wasted’, ‘blitzed’, ‘smashed’ etc. I have been trying to step away from it all for a while now. I have cut it down to about once a month but I really want to give it up completely. it is difficult to do as u seem boring or not up for the party. but i’ve realised number 1 – the damage it does to your health and number two I don’t need to drink to hav a good time. Its time to stay strong and stand out from the crowd. be who you want to be and make no apologies for it. Hopefully people will follow my example. I think in the short term everyone wants a good time but we can end up with a lot more than we bargained for in the long term. Its scary to know 1/3 of cancers can be prevented by following a healthy diet and lifestyle. thank you craig for the TT manual and ur encouragement to keep going. I will succeed!!!

    • Craig Ballantyne

      Thanks Gillian, well put!

      • Heatherl

        I love to hear stuff like this from people my age. I don’t drink at all either..and to some I probably seem boring because I am not ‘wasted’ and acting like an idiot. People start to respect you for not drinking…and perhaps it might trigger something in someone elses mind to stop too. I, like you, realize that 1. alcohol damages the body 2. I don’t need to drink to have fun (I have less fun when I do drink. And 3. I hate it because of what it turns people into.
        Craig’s post was awesome..and yes you will succeed!

  • David

    Breaking point…. although I’ve been working out for about a year using TT, and have even added some personal goals in running, I still don’t think I’ve reached my big breaking point.

    Now, I had one a little over a year ago. I remember vividly sitting up late one night, unable to sleep due to heartburn, feeling like absolute crap, weighing in at 250lbs. I had been there more than once in the time before that night. I’d been looking at some nutrition stuff on some websites and came across TT. I can’t afford gym. We are a single income family in full-time ministry in rural America. But when I saw TT, I thought, “I can do this.” I started up, and it was the fit I’d been looking for.

    Now my other big problem is nutrition. Some of it has to do with just bad habits going back to childhood, emotional and stress eating, and other factors. I have lost count of the times I’ve sat kicking myself for eating something I knew I shouldn’t have or going into excess. Although I’m much leaner than I was a year ago, I’m still a hefty 220lbs. Probably more right now after several weeks of being on the road.

    My Mom is nearly diabetic. My father has blood pressure and cholesterol issues. I’ve been blessed with perfect health my whole life, except of course for the extra weight. Now I’ve got good exercise habits. I feel awful when I don’t. That awesome. I’ve never been there before.

    But I’m afraid that my big breaking point for my to get serious finally about good nutrition and doing what I need to do will be something health related, maybe serious. My unspoken fear (to my kids) is that it will be too late.

    Anyway, thanks Craig for a great program that works for those of us who can’t afford gyms and lots of equipment and pricy health food stores. With TT, you can’t afford not to do it.

    Now, if I can only drop the ice cream!!!

  • victoria boer

    Thanks craig very useful idea. im very sorry about your dad, and thank you once more for sharing this.

  • Great post Craig.
    My late father too was a chronic smoker all of his life. Add to that he had skin cancer and never had it taken care and it reached his brain.

    Needless to say EVERYONE needs checkups each year. Like they say, we only have 1 life and I want mine and everyone’s to be a long happy one.

  • mike

    I know what your going through_ I was extremely close to my Dad and lost him when it was to early. I always think of him when I worko out–it defintely gives me the drive

    Why is this workout you posted a little different from the 6 month BW manual workouts I have-is the reason its changes a little?

  • Michael


    I have a question about the ultimate bodyweight package. Does the manuals build on each other. Does the manuals help you progress to more advanced exercises such as the pistol or one arm pushups.

    • Craig Ballantyne

      Hi Michael, Yes, each phase in the 6-month bodyweight manual gets harder and harder. For pistols and 1-arm pushups, you can follow up with the ebook I created called, “The Advanced Bodyweight Workout”. Thanks!

  • Heather

    Thank you for sharing this post with us Craig..and for being so down to earth. That is one of the big reasons I have and will continue to stay with TT (besides the fact that the workouts WORK..I’ve got arms and abs now I only dreamed of having before).
    This post makes me cry because I think of my own family. I am so sorry you lost your dad so young. I have been blessed with amazing parents who are not only my family but my best friends. But both are heading down a scary path. My mom, who always watched her weight before, decided now she is ‘too old’ in her 50’s! and doesn’t want to diet anymore because she has dieted her whole life. She is only 5′ and weighs close to 200lbs. She doesn’t exercise at all and eats horrible, processed, sugar filled crap. She watches tv all the time and seems to have lost all motivation for life. It scares me to death..I try to help her but just end up yelling because I want her to be here for when I get married someday and have kids..and I don’t know if that will happen.
    My dad tries…he is very active with his job and has started lifting weights. He’s not overweight but the type that couldn’t be overweight if he tried. But..he eats a lot of pie and cookies, etc. Every night after supper he has dessert and it’s always junk. He he avoids the dr. like a plague. Only thing that gives me peace about the situation is prayer and faith..that they both will live a long healthy life and change their lifestyle.
    Keep up the great job you’re doing Craig. I understand now why you are so dedicated and it motivates me even more!

    • Craig Ballantyne

      Thanks Heather!

  • Craig,

    Sorry about your dad – no matter vwhat their faults are, they are always special.

    Loved your video. It brought back a lot of memories when I was 14 and my father built my wooden bench press and squat racks right from my first ‘bodybuilding’ course by the one and only Bruno Sammartino.

    Along with the old Weider Formula 7 Weight Gain, I was really rockin’ at 100 lb soaking wet! I no longer have the equipment but I still have Bruno’s course.

    My father made it to 88, never drank and quite smoling cigars one day, cold turkey. It was tough buying him presents with no more cigars to buy.

    I’ve been off the training wagon for many years but I’m trying to work some old (and new!) injuries and get to my Kin roots. Thanks for the boost.


    • Craig Ballantyne

      Thanks Rainer,

      Good luck getting back into fitness. You can do it!

  • Robin Lopez

    Hi Craig,
    sorry you lost your dad. I lost my dad also to drinking, stress (from a domineering wife) and fried food but what a heck of a guy who loved everyone and had a great sense of humor. so I think I can top your dad arm wrestling in his underwear story. My dad raised four teenage daughters alone, (part of his stress). He would let us have great parties at the house and most of the time my dad was the life of the party. He was a happy and funny drunk and all the guys would be hanging with my dad. My sisters and I would be all pi**ed off and usually leave and go the another party. ha-ha.

    Thanks for all the tips and workouts. I use it all.

    • Hi Robin! yeah, my old man was the life of a few of my sister’s parties in high school. she was not happy.