Check those out this week…as you know I always say, “you can’t out-train a bad diet” (but you can out-diet a bad program).
Alright, onto the fat loss coaching call.
Or read all the tips below…
Monday – Transformation Tip of the Week
YOU are in Charge!
Everyone can succeed and reach their goals. It’s a matter of how bad you want it.
“I shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny.” – Og Mandino
I truly believe you can achieve your goals. Let me know how I can help!
Alright, now it’s time for this week’s program:
Y-Squat (15 reps)
Stability Ball Leg Curl (12 reps)
Prisoner Lunge (12 reps)
Off-set Pushup (10 reps)
T-Squat (15 reps)
Diagonal Lunge (10 reps)
Spiderman Climb (12 reps) ==>
Inverted Row (12 reps)
Elevated Pushup (10 reps)
Bicycle Crunch (25 reps)
Interval Workout A
And yes, it seems out of place to have crunches in the program…make sure you listen to the call for alternatives.
Time for 30 minutes of fun activity. Man, I’m loving the summer here in Canada…hope you are too!
It’s the perfect time of year to eat more fruits and vegetables, and maybe even try out a vegetarian diet – as you might know, that’s exactly what I’m doing. With great success.
Now one of the most popular questions we get about veggie diets is…
“How to replace rice & pasta?”
Great question. The first thing you need to do is eliminate the processed, “white bread” versions of rice and pasta and look for whole grain, unrefined versions. This stuff takes a little longer to make, but it’s much better for you.
Some of the foods I’m trying are…
- Wild rice
- Spelt linguine
- Kamut wheat pasta (apparently okay for folks allergic to gluten)
- Cous Cous
Let me know what else you suggest!
It’s Canada Day here in Toronto – Whoot! That means Bally the Dog has a day off from work, so he’ll be home to play all day. If you’re from Canada, have a great holiday.
TT Bodyweight Workout B
Prisoner Squat (12 reps)
Jumping Jacks (50 reps)
X-over Step-up (10 reps)
Plank (60 seconds)
Side Plank (30 seconds)
Pushup (30 reps)
Siff Squat (25 reps)
Stability Ball Jackknife (12 reps) ===>
Mountain Climber (15 reps)
Chin-up (10 reps)
Interval Workout B
Another 30 minutes of fun…let me know what you like to do on off days.
Oh, and in addition to giving up meat, dairy, alcohol, caffeine, and added sugar, I’m also “banning” myself from bottled water. The only difference is that this is a LIFETIME ban. I just don’t see any need to buy a bottle of water. When you think about it, it is ridiculous.
Final workout of the week…let’s do this!
TT 6-Month Bodyweight Manual – Workout C
Cross Crawl (15 reps)
Multi-Directional Lunge (9 reps)
Inverted Row (10 reps)
Split Squat (12 reps)
Feet on Ball Pushup (15 reps)
1-Leg Deadlift (10 reps)
Chop (12 reps)
(Assisted) Pull-up (8 reps)
Elevated Pushup (12 reps)
Listen to the call for more details about the cardio…
Social Support Saturday!
Happy “4th of July” and Independence Day to all American TT’ers. Hope you have a great day.
But just remember to plan ahead, be prepared for peer pressure, and stay busy and away from food. Have fun with family, not food!
Sunday – Plan, Shop & Prepare
Do something fun for 30 minutes of activity, and then get back on track by planning, shopping, & preparing…
And if you’re trying a vegan diet and not sure how to get enough protein, check out this video:
Phase 3 of 6 month BW manual
More vegan meals and diet tips!
Stay strong and lean,
Craig Ballantyne, CSCS, MS
PS – Don’t miss those meal plans!