“Thank YOU” (sample workout)

I’m writing this to you from my time machine…

…as I’m going forward in time by 6 hours, high above the Atlantic Ocean on my way to my annual visit to the Copenhagen Mall. (That’s what I call the incredible Copenhagen Airport…it’s a shopper’s paradise.)

Each summer I pass through Denmark on my way to Vilnius, Lithuania to teach at a personal development camp. The camp is run by my friend, the elusive Simon Black, and hosts 50 college-aged kids from all over the globe. I’ll be teaching productivity and mindset, and then I’ll take the kids through the toughest workouts of their lives.

Today we’ll do a bodyweight workout on a beautiful Lithuanian summer’s afternoon, and I’ll share one of the circuits from the workout with you in a moment…

…but first, time to update you on the August version of Diet Depletion.

I have an admission to make.

I almost cheated.

On Tuesday I was running late, had no food at home, and was ready to give in.

“I’m so close,” I thought, “I’ll just have a BioTrust bar today and break my no-dairy in July promise.”

That ALMOST happened.

But thanks to YOU, I held off. You saved me. By having you hold me accountable, I made the right decision, and was able to stick to what I promised you.

It was very tempting, when having lunch by myself to be lazy and give in…but I cannot lie to you. So thanks again for being my accountability partner.

But now it is August, and after going 99% perfect with my plan to avoid all dairy, gluten, corn, rice, alcohol, supplements, and diet soda (I only had some sauces that ruined my “perfect game”) it’s now time to make a new plan for August.

Since I’m traveling so much, in foreign countries, and staying at a remote resort far, far away from grocery stores or restaurants, I will be using BioTrust’s awesome Chocolate Chip protein bars this month. It will be interesting to see if I notice any differences when I add dairy back into my diet.

However, I’m going to stick with my no alcohol or diet soda plan, and I’m going to add no caffeine to the list as well.

What can you give up for the month of August? What can you delete and deplete from your nutrition plan? Is there something you have been overindulging in lately? Is there a food, supplement, or drink that you rely on too much?

Just start with one thing. Kick it to the curb for a month. Explore alternatives. Try new foods. Expand your diet vocabulary. And let me know how it goes.

And if you need some nutrition advice on eating better, read this:

The Truth About Healthy Fat Loss Foods

While I’m gone, I’ll also be on a steady diet of bodyweight workouts as I train the kids and compete, Simon, a former soldier and long-time fitness freak. We’ll have push-up contests and try to keep up with the kids in sprint contests, too.

One year we had a tug-of-war contest that ended badly.  The rope snapped and ol’ CB went flying back and landed pretty hard on his CButt. The kids sure got a few laughs out of that one.

Ah, good times. Just like this workout, thanks in part to top New York City trainer, Kate Vidulich, Certified Turbulence Trainer. We’ll be using her bodyweight version of a Fat Loss Accelerator.

It’s called, “The Hard Rock Fat Loss Accelerator” and was the exact workout she gave at the TT Summit back in June (where we did bodyweight workouts on the roof of the legendary Hard Rock Hotel).

1A) Walkout to X-Body Mountain Climber – 45s, as many reps as possible
1B) Alternating Sprinter Starts – 45s, as many reps as possible
1C) Spiderman Climb – 45s, as many reps as possible
1D) Burpees or Total Body Extensions – 15 reps
Rest 15 seconds between exercises.

The kids are in for a treat with that one.

And Kate has more short, burst fat burning workouts on sale for you here:

That’s a nice treat for you.

Thanks again for all of your support and accountability.

Time to head back to the future,

Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – If the Internet access is good…

…I’ll bring you more workout ideas over the next 4 days while I’m at the camp…

…otherwise, I’ll be back next week. We head to Helsinki for a night on Monday, then down to Croatia for a few days. I’m really excited to see the amazing city of Dubrovnik.

I’ll also get one night back in Germany, where I really feel at home (then again, my mom’s side of the family has strong German roots, so it should be no surprise).

So much to see and do and tell you about…stay tuned.