A Better Workout

I woke up today with no neck pain or headache : )
So could train with more intensity today.

I trained a client who wanted me to work out with him.
After eating and drinking too much over Christmas I was more than willing.

The Workout

Warm up:
Mobility and activation work:
Ankle. hip and thoracic spine mobility exercise.
Glute and lower trap activation exercises.

1A. Lunges
1B. Press ups

2A. Inverted rows
2B. Fitball jackknives

3A. Squats
3B. Cross body mountain climbers

4. The Big 5 Barbell Complex 3 x 15 reps- 1 minute rest between each set

Using a 20Kg Olympic bar

• Squats
• Shoulder press
• Bent over row
• Alternate lunge
• Mountain climbers

5. Dumbell Swings (No Kettlebells yet)-Tabata style

20 seconds on 10 seconds rest x 8

6. Rower 3 x 300 metres as fast as possible

A great workout, I was covered in sweat but energised : )

Todays Workout

I was back in the gym today to train a client and get a workout in myself.

The gym was busy first thing, lots of members hitting the cardio hard trying to make up for their Christmas overindulgance. What was refreshing though was that several members were at least doing intervals-times are a changing : )

In the weights area I saw a couple of members using supersets, one guy was pairing step ups with inverted rows and another was pairing dips with mountain climbers, so again that was a refreshing sight.
However one member was doing DB bicep curls-not the most efficient way to burn fat!

The workout

Today I woke with a banging headache, not due to too much partying though. I'd slept a funny and my neck is in dire need of a Chiropractors attention - hence the headache.

I kept it light today and opted for a bodyweight workout.

A1. Bulgaruian split squats
A2. front plank

B1. Inverted row
B2. Mountain climber

C1. Close grip push up
C2. Prisonor squat

No intervals-from previous experience when my neck has been problematic each interval peak has made the headache worse : (

Top 3 Fat Loss Transformations

Wow!

That's all I can say after looking at the finalists for
the 3rd Turbulence Training Transformation Contest.

Check out this link and help fat loss expert,
Craig Ballantyne, choose the winner.
It sure was tough picking who to vote for...

Click here to have your say in the Transformation Contest

There's two guys who lost over 31 pounds of fat, one girl
who lost over 21 pounds of fat, and five other folks who
lost a lot of inches from their bodies and dramatically
changed their physiques.

I'm not saying these are better than the Body for Life
before and after transformations, but they sure are
impressive.

REAL people getting REAL results.


Go vote here

Who will get the top 3 fat loss prizes?

The winner will be announced Thursday,

Austin

Click here to vote

Top 5 Tips to Avoid Binge Eating

It happens to almost everyone. You get home from work,
tired,hungry, and stressed, and you eat a nice dinner.
But even though you are full, you go back to the fridge
at 8. Then at 8:30. And then again at 9.
You might even hit the fridge, or worse - the freezer
for ice cream - at 10:30.

Night-time eating. Binge eating. Whatever you call it,
it's killing your progress.
So here are my top 5 tips for overcoming binge eating.

When I hear from Turbulence Training readers about their
problems with binge eating, I want to help. That's why I
started a list of  the best ways to stop binge eating.

1) Brush your teeth after every meal.

2) Keep the binge food as far away, and as inconveniently
located as possible. If you have a kids, and keep some treats
for them in the house, put them somewhere that you have to work
to get them. Ie. The top shelf.

3) Go for a quick walk or miniworkout of bodyweight exercises
rather than a binge.

4) Eat fruit, not junk, when you just can't stop eating.

5) Try to avoid the environements where binges happen.

You can learn more tips for dealing with emotional eating in
the TT Forums, and you get a free 3-month membership to the
TT forums when you grab your copy of Turbulence Training here

Intervals for Fat Loss

If you are struggling to lose fat with cardio, I have great news for you. Men's Health expert trainer Craig Ballantyne sent me these 4interval training workouts to help you burn fat!

There are all types of ways to do interval training, and research hasn't shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favourites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times. b) 30 seconds on, 90 seconds off, repeat 6 times. c) 45 seconds on, 90 seconds off, repeat 6 times. d) 20 seconds on, 40 seconds off, repeat up to 8 times.
Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods for these workouts.

You can do treadmill running, hill walking, stationary cycling,sprinting outside (if you do extra warm-up), kettlebell swings,medicine ball power woodchoppers, rope jumping, rowing, swimming,or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment.

For more in-depth, step-by-step fat burning plans click here

Best Foods for Fat Burning

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.

You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.

We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.

You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.

You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.

So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!

I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.

I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Todays Workout

I had little time to workout today. First thing this morning I took my boy to pre-school and then on to a clients house to do a sports massage.

That left me with 2 hours before I started work, enough time to get a workout in. Then I get a phone call from my son's pre-school, he's got a temperature, but shivering.

I drove straight to his pre-school and he was huddled next to a tutor wrapped in her fleece and crying : (

When I got home I wrapped him in his favourtite teddy bear blanket and he fell asleep on the sofa watching a Thomas the Tank Engine DVD.

So did I skip todays workout? Not a chance, I was working the late shift at my gym tonight. I'd finished all my appointments, phone calls and the gym was deserted, Thursday nights are late night shopping before Christmas.

I had a 20 minute window to get a workout in before I started closing up for the night.

Bodyweight workout

Dips
Prisonor lunges

Inverted rows
Side plank

Prisonor squats
Mountain climbers

Proving once again it doesn't matter what curveballs are thrown at you or how little time you have, you can always get in an effective fat loss workout.

Free Fitness Gifts

Tis the season to be jolly!

So 250 of the worlds top Personal Trainers are involved in an amazing 12 day fitness give away.

There's fat loss workouts, bodyweight workouts, pre/ post natal fitness and much much more.

So what are you waiting for? Pop on over to 12 days of fitness

Free 10 Minute Fat Loss Workout

My colleague Craig Ballentyne has put together a FREE 10-minute workout program to help you over the Christmas period.

There really is no excuse not to be able to get in a workout. I know your busy visiting friends and families, work parties etc, but there's always time to squeeze in a 10-minute fat burning workout that will leave you burning calories well into the night.

Click here to download the free workout

Enjoy : )

Home Workout

Today was super busy. I did a shift at the gym and then trained a client. After I had to get some groceries and do some Christmas shopping

I had chance to shoot home and eat some food before I went to my in-laws to spend some time with my son as he was staying there the night.

Once home I had a 20 minute slot to do a Turbulence Training body weight workout before I sat down to have dinner with my wife.

Before I started I spent 5 minutes foam rolling my IT band and quads as they've been niggling me a bit lately. I need to work on these over the next week, I've neglected them recently.

The workout;
Prisoner squats
Press ups
Scap wall slides
Mountain climbers
Prisoner lunges. I did the lunges with the front foot elevated to increase the range of motion-really loosened up my hips : )
Front plank.

The press ups felt awkward, my chest and shoulders felt really tight so I foam rolled them when I'd finished.

So, in as little as 20 minutes I was able to get in a whole body fat loss workout with no equipment except my bodyweight.

As long as you have a reason you will find the time to train and you don't even need equipment.

What I Eat

Gym members and clients are always asking how I eat for fat loss.
The truth is, my diet is rather simple. I don't do any calorie counting, no low carb or low fat or ultra high protein diets for me, no expensive supplements. I eat food, organic when possible, in its most natural form.

Today I ate:

Breakfast;
Blueberry and banana smoothie with organic natural yogurt
1oz of almonds

Snack;
1 oz cashew nuts
1 apple

Lunch (wasn't particularly hungry)
Snack;
Grapes
1 oz of pecans

Dinner;
Home made(by me with organic beef) chilli con carne and rice

snack;
Blueberries, raspberries and natural yogurt

And 2 1/2 litres of water and a couple of fruit/ herbal teas.

That's how simple my diet is. The only supplement I take is high quality fish oil capsules.

Simple but very effective : )

Elimination Diet

On Sunday I started Dax Moy's Elimination Diet. Towards the end of last week I was feeling a wee bit 'toxic'. I couldn't concentrate, skin breaking out, energy levels suffering, bloated and tired. So I bit the bullet and started the diet. Now the diet isn't as restrictive as it first seems, you just need to cut out all the junk and eat fresh, organic if possible, natural food and drink a LOT of water.
For the first 4 days I had a thumping headache and my mind felt foggy. Today I woke up and for the first time since Sunday I had no headache : )

The great thing about the diet is that you get really inventive in the kitchen and real whole food starts to taste great again. Most of the time I just make stuff up in the kitchen. A couple of times I cooked leeks, onions and mushrooms in a little organic butter, added some garlic and some red chillies and had that with diced organic chicken breasts-stunning!

I think we are so accustomed to eating foods which have their flavours enhanced, or have artificial flavourings in that our taste buds get desensitised and we forget how good the taste of real food can be.
Oh, did I mention the diet is also available to download for free here

An Introduction

Hi, my names Austin Lawrence, I'm a gym manger, Personal Trainer, a husband and father of a 3 year old son. Believe or not by the time I've finished a shift at the gym, trained 3-4 personal training clients, spent time with my family,I don't have a lot of time to work out myself!
Therefore I need workouts that are not only extremely effective but time efficient too. I just don't have the time to workout for 90 minutes like I did when I was in my early 20's, when I still lived with my parents and was a full time student-it just ain't going to happen.

I will be posting daily with my experience Turbulence Training fatloss workouts.