Monday’s Best Transformation Tip
Get out of your comfort zone! Here’s some great advice from Dave Kekich, author of the 100 Kekich Credos.
People will do almost anything to stay in their comfort zones. If you want to accomplish anything, you must get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing.
The easy roads to discipline are…
• Setting deadlines
• Discovering & doing what you do best & doing what’s important & enjoyable to you
• Focusing on improving habits by replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns
You can do this – and you know you can!
Keep me up to date on your success.
Now let’s get into this week’s workout! Please understand, I named this “Hardcore TT” because it IS hardcore. This is NOT a beginner program…so train hard but smart and safe. Do NOT use this if you are beginner.
Workout A – TT Hardcore Fat Loss
1A) DB Flat Press
1B) DB Row
2A) DB Triple Press
2B) BB Row
Interval Workout A
Time for another workout review because this is a 4 day program. Then again, it’s Hardcore TT, right?
• No rest between exercises.
• You can use also DB’s as an alternative.
• Use a weight that you can Overhead Press 15 times.
• Rest 1 minute at the end of the complex.
• Repeat for no more than 3 rounds.
• Use the bodyweight warm-up and then go directly into the Complex.
1A) Split Squat
1B) Good Morning
1C) BB Overhead Press
1D) BB Row
If that’s not enough, or if you don’t want to do the Barbell Complex, you can use this Bodyweight Circuit (1-3 rounds)
2A) Jumping Jacks (60)
2B) Spiderman Pushup (8 per side)
2C) Siff Squat (25)
2D) Waiter’s Bow (15) ===> (pictured)
2E) Burpees (10)
Today is your only off day during the work week, so do 30 minutes activity of easy activity. And keep it real easy for this program.
Now let’s talk about vegan, raw, and vegetarian definitions, because we are going to be talking about these terms a lot this summer.
Vegetarian – diet that excludes meat, poultry, seafood – possibly dairy and eggs
Vegan – strict vegetarianism, 1% of US population, no use of animal products
Raw – uncooked, unprocessed, and often organic (mostly vegetarian, although some “raw food eaters” eat raw meat)
Hardcore Turbulence Training Workout C
1A) Wide Squat
1B) Stability Ball Rollout
2A) Front Squat
Optional: Bodyweight Circuit (1-3 rounds)
3A) Y-Squat (20)
3B) Diagonal Lunge (10 per side)
3C) Inverted Row (10)
3D) Burpees (10) or Jump Jacks (60s)
Hardcore TT Workout D
1A) Clean & Press
Alt: Shrug + Push Press – If you don’t know how to do the “Clean and Press”, just use a Shrug and Push Press superset. You can use dumbbells or barbells.
1B) 1-leg Ball Jackknife
2A) DB Close-grip Press
2B) BB Split Squat
Interval Workout A
Social Support Saturday!
This is my favorite day of the week, and I want you to start with 30 minutes of fun activity. Nice and easy, because you’ll be beat from the workout week.
Now here’s something different…I want you to do something that will make you feel good. And giving makes us all feel good. And here’s a little site where you can feel good for a small loan of only $25.
The site is called Kiva.org, and it lets you lend money to entrepreneurs in developing nations all around the world. This week I lent some money to a farmer in the far-off country of Azerbaijan. And here’s the cool thing, as he makes money, he pays back the loan, and the money is returned to you so that you can lend it again.
Click here to visit KIVA and help someone out – It will make you feel warm and fuzzy!
You can also get that same warm and fuzzy feeling by helping out people on the TT Forums. By sharing your success tips, you might be able to finally help someone beat a fat loss plateau. Helping and teaching others also helps YOU understand fat loss even better, so you’ll have more success as well.
Sunday – Plan, Shop & Prepare
Start the day with a nice easy walk or hike for 30 minutes of fun activity.
And if you have some time, try this Vegan recipe from nutrition expert, Kardena Pauza.
1) 4 to 6 oz. sun-dried tomatoes
2) 2 to 3 fresh tomatoes
3) Fresh Italian Herbs, such as basil or oregano, to taste
4) 1 tsp Himalayan salt
5) 1 Tbsp. olive oil
6) 1 soft date, pitted
7) 3 to 5 garlic cloves
8) 1 to 2 cups of pine nuts, macadamias, or Brazil nut
9) 2 bunches of spinach leaves
Blend sun-dried tomatoes with fresh tomatoes, herbs, 1/2 tsp salt, olive oil, date, 2 to 3 cloves garlic
Process or blend nuts, 1/2 tsp sea salt and 2 to 3 cloves garlic. Allow to remain slightly chunky.
In a glass dish, layer spinach leaves, sauce(can add shredded carrot, zucchini and red bell peppers as layers or in to the sauce), then cheese. Dehydrate for 1 hour until warm.
• The 6-Minute Abs Workout
• More fat burning diet tips
• Common Transformation Questions
Until then, train hard but safe.
Craig Ballantyne, CSCS, MS