Little bit of snow falling these days in Toronto…so truly its Christmas time in the city. I’m staying here in Southern Ontario, splitting my time between Toronto and family back in Stratford. Catching up. Its been a busy year. And a great year too, I have much to be thankful for.
By the way, if you’ve ever ordered a set of TT DVDs, we’ve been sending out t-shirts to you. Had this feedback that I’ve wanted to share:
“Craig, Just received a free Turbulence Training t-shirt in the mail today. It is awesome and can’t wait to wear it proudly. This is why you are so successful b/c of great customer service and obviously an awesome program. Keep it up!” – Daniel Woodrum
Thank you for being awesome! The best thing you can do is have success with TT.
By the way, just because it is December doesn’t mean it is time to quit. There is sStill lots of time left to achieve great things in 2010. Keep pushing and improving even through the holidays. Never give up.
“Be as successful in every area of your life as you possibly can. Why? Because you can. You are obligated to become as much as you can be simply because you can!” – Larry Winget
Now let’s get into the TT Workout and tips…
Monday – Dec 6
Transformation Tip of the Week
Once you accept that your success journey will be difficult, the process then becomes simple. Once you realize that you’ll have to sacrifice (whether you want to lose fat or make more money, etc.), only then you will be mentally ready to succeed by planning, doing the work, and never giving up no matter how frustrated you get. But all that starts with accepting the challenge and committing yourself to the goal.
Workout Tips from Men’s Health Magazine, December 2010
- 44 degrees is the best angle for max chest and deltoid during incline bench
- Tucking your elbows in during bench presses is better for strength and reduces shoulder stress, says researchers from Slippery rock university. (Author: Anning, J)
And here are my tips for bench pressing, check out this Youtube video:
Finally, I encourage you to read this month’s workout poster in the dec 2010 mh…it features one of my favorite supersets in workout A:
1B) DB Chest Press
Anytime you pair a deadlift and press you have a total body workout in one superset!
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Reference: MH Dec 2010
First, MH quotes a George Washington University study that claims the annual cost for being obese is $2646! That is much more than the combo of good eating and a gym membership would set you back.
Second, a study from research institute Kaiser Permanente found that the most effective weight loss sites share these 4 traits:
A) encourage accountability through tracking
B) provide personalized info
C) foster community interactivity
D) provide accurate health info
Of course, the Turbulence Training membership offers ALL four of these, and you can get 30 days free in the Member’s area when you take advantage of the special Holiday Fat Loss Workout offer here.
Wednesday Workout Tip
More from Men’s Health Dec. 2010.
First, save your back by bending your knees and squatting, not rounding your low back, when you pick up stuff off the floor.
Second, “rotational crunches are less effective than regular crunches for your obliques”, according to a study performed at Westfield State University (Author: Proulx, C). Plus, since we know crunches are hard on the low back, you should use Stability Ball Rollouts or Jackknives instead. Check out these TT-approved ab exercises:
Another major problem among personal trainers is that they often have no plan at all for the client’s training session.
You can see this from the lack of warm up, the awkward conversation, the random exercise order that they go through. They don’t have a backup plan if equipment is being used in a busy gym.
Everything that you’re going to do should be written down. They aren’t just hiring you to count reps. Trainers can’t just pick some exercises out of thin air. Everything needs to be planned and prepared for maximum results and professionalism.
From April on TT Facebook…
Q: What is the difference between pullups and chinups, and what are good substitutes for these exercises?
First, chinups are the underhand grip and pull-ups are overhand grip.
Now here’s a video of back exercises you can use…start with the dumbbell row.
Social Support Saturday!
No matter how busy we are and no matter how difficult it is, somewhere out there is someone who has it worse, and they’ve made it work. So if they can do it, then we can find a way to do it too, no matter what “it” is.
“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.” – Ralph Waldo Emerson
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare
I recently changed my blender drink methods, and you can read about those Nutrition Drinks changes here. I start my day with this Greens-based drink.
Green Drink: Almond Milk (2 cups), Garden of Life Raw protein powder, spinach, ½ banana, blueberries (small amount, optional), cinnamon (needed for taste!), cacao nibs, chia seeds, teaspoon of Spirulina powder, and a teaspoon of Athletic Greens powder.
I also eat 2 oz of raw almonds and up to 6 raw dates at this time.
Drink After Training: Almond milk (2 cups), Prograde whey protein, raspberries or strawberries, and 1 banana (optional: pecans or peanut butter).
• Training Tips – My Next Training Program
• Research Review – The #1 Study You Have to Do
• Nutrition – More Truth About Alcohol!