Friday, August 12, 2011



Power Born - Start Weight 245lbs and Current Weight 218lbs

When I got the email and before/after picture from my man Power, I was blown away at what his hard work and dedication had produced. I was also very impressed with his PIPES (biceps) and new physique.

These are the types of testimonials, pictures and feedback that keep the PASSION to share my fitness, nutrition and healthy lifestyle knowledge with you.

First I want to congratulate Power Born on his amazing body and healthy lifestyle transformation. Your hard work and success inspires and motivates me to do what more of what I do and I hope it does others as well.

Quickly, Power contacted me some months back letting me know that he was going to make the change to a healthier lifestyle and that my workouts were going play a large part in it. I told him to take BEFORE PICTURES (something you should all do when starting any type of program) – fast forward 6 months later and check out the results…and he is still going.

I love that Power used some of my workout programs (Spartacus and MMA workouts) and added his own flavour of running. It is great to personalize workout programs when you can as well.

But I digress, I took snippets of Power’s email to me, so you get an idea of his story. The best thing is that he is still going as Power has a set a GOAL with a TARGET DATE (something you should all do when starting any type of program)

Power Born - Start Weight 245lbs and Current Weight 218lbs

“Funk, I know it’s been awhile since we talked, I finally got those before and after pic's for you. I want to thank you for the bodyweight workouts; they had a heavy part in me getting to the shape that you will see.

I'm going for 200lbs by my birthday which is 10/30. The way I accomplished my goals was by keeping track of my weight every day. My diet is light during the day with a protein shake in the morning after my workout. Then I drink plenty of water during the day to help that protein through my system.

My workout has been the Spartacus workout each month for the most part on Monday, Wednesday and Friday. On Tuesday and Thursday I do your MMA workouts. In the first few, months I did 4 miles of jogging after each workout and only jogged on my non-resistance days which are Saturday and Sunday. Then in the last three months I have jogged first and then did the resistance, which shocked my body. I tend not to do 3 full rounds of the workouts, usually two rounds at the most. The 28 miles I was logging per week really helped lean me up.

The main thing people have to realize is you have to work out to keep the metabolism churning away so when you eat at night you won't be hurting you efforts.

Funk, you are definitely a large part of my motivation."



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    1. Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
      Rachel did some TT workouts while filming a movie up here in Toronto.

      That's about it for me in terms of training Hollywood actors or
      actresses in person, but recently I was asked, "Imagine you're
      working with a major film star who has eight weeks to lose 30
      pounds of fat and build some muscle in preparation for the lead
      role in the latest Hollywood blockbuster. What do you do with them?"

      Here's my answer...

      I would have control over every single thing that they eat. That's
      the biggest ticket to success here. No booze, no excess sugar, and
      just giving them enough reward to stick with the program.

      If this "star" is a typical overweight, sedentary individual, we'll have
      no problem getting rid of 20 pounds of fat through nutrition.

      As for exercise, we need to be consistent, and stick with our intensity
      principles. We would do 3 hard workouts per week using strength
      training followed by interval training with the program being centered
      around basic movement patterns done with free weights.

      Everything is done in supersets in the workout to get more done in
      less time. For example, we might do a squat supersetted with a
      pressing exercise. I also like to pair free weight exercises and
      bodyweight exercises in supersets, for example, a dumbbell split
      squat paired with a decline pushup.

      We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
      repetitions per set. Then we'll finish the workout with 6 hard
      intervals of 30-60 seconds (with 60-120 seconds rest between each).
      This way, we are in and out of the gym in 45 minutes.

      On "off days", we'd still get at least 30 minutes, if not 60
      minutes, of low-intensity exercise. But it wouldn't just be slow
      cardio. Instead, we'd focus on low-intensity bodyweight training.
      For example, if the actor can do a maximum of 25 bodyweight squats,
      15 pushups, and 5 chinups, we would use easier versions of those
      exercises in circuits.

      Here's a sample 6 exercise bodyweight circuit that we'd do at least
      3 times, doing 10 reps per exercise.

      Wall Squat
      Kneeling Pushup
      Beginner Inverted Bodyweight Row
      Stability Ball Leg Curl
      Mountain Climber

      After that, we might cross train with a variety of cardio exercises
      to avoid overuse injuries that occur when you repeatedly do the
      same activity and nothing else.

      So that's pretty much it. If he (or she) sticks to their nutrition,
      we're as good as gold and the actor will be ready just in time.

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      "Craig's workouts were fun and challenging - I didn't dread going to the
      gym and I wasn't overly sore after our sessions. Much like my trainer in
      LA, Craig's workouts were always different: the exercises, the supersets,
      the weights...the combination of elements always varied and, therefore,
      I never got bored or felt like I was in a workout rut. And my co-stars
      couldn't believe how great my arms looked, thanks to Craig helping me
      do my first chin-up. Thanks Craig!"
      Rachel Nichols, actress

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      Nick Walters, New York, NY

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