April's Beach Volleyball Log

Pro Beach player Angie Akers overcomes personal obstacles

One of the reasons I created Volleyball Voices was so that younger players can learn from the personal stories of experienced professional players.

Angie Akers has a great interactive website that all young indoor and outdoor players should visit. Be sure to visit her "Overcoming Obstacles" link which she retells the story of having to recuperate from leg injuries.

In many cases the hardest part of recuperating from an injury is the mental part. Overcoming the fear of not repeating the injury or regaining the natural normal movement that you had before getting hurt. Check out how Angie endured her experience.

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Turbulence Training:Fat Loss Secrets of Fitness Models

By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com
Word count: 997
Related keywords: cardio, fat loss, workout, exercise routine, burn fat, lose weight, weight loss, nutrition, fitness model, metabolism

Fat loss is easy once you understand how hard it is.

Once you realize that fat loss is hard work, and not just as easy
as eating some celery, drinking really cold water, and slamming
down some "metabolism boosters", that's when you'll really start to get results.

When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.

Same with exercise. When you understand that harder workouts are more effective, then you'll start to plan your workouts accordingly.

Over the past year I've interviewed over a dozen fitness models
(men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day.

They know it is going to be hard work to get ready for a photoshoot, but what do they know that you don't know?
First, they've got their nutrition plans down perfectly. And when I say planned out, I don't just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared.
They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.

Fitness models take their meals with them and aren't so naive as to believe that they will be able to find something "healthy" at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?

Ultimate Fruit Collection

Second, fitness models know what works - not only in the kitchen, but also in the gym. They've recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.

They have accepted that their can be NO guesswork in a fat loss workout program. That's why fitness models plan their workouts in advance, and write down the results in a training log for analysis. If you aren't doing that, then you're doing nothing more than
playing a workout "lottery" and hoping you'll come up lucky.

Third, and perhaps most importantly (because its hard to have the first two factors without this one), fitness models surround
themselves with a supportive environment and social support groups.
Fruit Medley

How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?
Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.

Research shows this. Experience proves this.

All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into "having just one". The next thing you know its 3 days later and you haven't had a decent meal since.

According to the research on social support for fat loss, there are at least 2 proven ways to harness the powers of others for your fat loss goals. First, include a health professional in your social support group.
This could be your doctor, a nutritionist, or a trainer that you see on a regular basis. But you need to be accountable to someone. This will work best for those of you that can't find support among your family, friends, or co-workers.
Pears to Share
Second, if a member of your social support group also loses weight, you'll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.

I hope these tips help you out. If you don't have any social support right now, by all means, send me an email on your progress and at least hold yourself accountable to me.

If you need help planning a workout, please visit:http://www.turbulencetraining.com/

I promise you Turbulence Training will give you to the fat loss you deserve and desire.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. 21 pounds in 21 days!

"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones

"I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued."
Rebecca Organo

"Dear Craig, for the last year or so, I've plateaued in the mid to
high 170s, having come from the low 190's. I wasn't getting
anywhere with my old program, so I started the TT program just 5 weeks ago. Since then, I have not only increased my strength, endurance and overall energy level, I've gone from 175 lbs to 166 lbs. That's more than 9 lbs of fat since I've definitely gained muscle. I finally have a waist again, and I can actually begin to see what abs look like! Thanks!"
John Sobraske

Get your very own copy of Turbulence Training & the Nutrition Guide
here: http://www.turbulencetraining.com/

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 www.TurbulenceTraining.com

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Turbulence Training: Ab Workouts Slow Fat Loss

Title: Ab Workouts Slow Fat Loss
By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com Word count: 735
Related keywords: abs, ab exercise, cardio, fat loss, workout, exercise routine, burn fat, lose weight, weight loss, women's Health, intervals, bodyweight exercise, crunches

Not only are most traditional ab workouts a waste of time, but they also slow your fat loss efforts. Each workout you spend crunching takes time away from more effective fat loss methods - such as interval training.

That's right, the common man's (and woman's) ab workout taken from Shape magazine or Muscle'n'Fitness often hurts their fat loss program more than it helps it.

Remember - I'm in the business of getting you the most fat loss in the least amount of exercise time...so I have little room in my program for traditional ab crunches (with the exception of using
basic ab exercises for beginners who need to learn to use their ab muscles after a lifetime of inactivity).

Instead, I focus on exercises that build a 6-pack AND burn a lot of calories at the same time. That's why I'm a big fan of making EVERY exercise an ab exercise (by bracing the abs in every movement), as well as using total body ab exercises (such as Mountain Climbers, the Spiderman Lunge/Climb, and the Stability Ball Jackknife).

These exercises use far more muscle mass than a traditional crunch. In fact, some of the total body ab exercises are "interval-like" in nature, helping to put more metabolic turbulence on the body, and as you know, that's what burns calories during AND after the workout.

Now of course you know that you can't spot reduce the fat on your body - so doing an endless number of crunches not only does little for you in terms of losing fat, it also wastes your time in your quest for a 6-pack.

Here are a couple of strategies to maximize your workout time when your goal is to get lean, and get down to a low-enough body fat percentage to see your abs in as little workout time as possible:

(If you've got 2 hours a day to workout, by all means, do whatever your heart desires...but I don't think many of us that live in the real world have that kind of time.)

A) First, simply cut back on your ab training - If your goal is to simply lose fat, gain a little muscle, and just look as good possible, then you can't spend 30 minutes on abs everyday. You can build your 6-pack by doing less than 30 minutes of ab exercise per week.

I'm convinced that no one (not even a fitness model or pro bodybuilder) needs more than 30 minutes of ab training per week. In fact, at the photoshoots I supervise for the fitness magazines,
I get to talk to a lot of fitness models and what they tell me about their training routines might shock you. Most of them don't train nearly as frequently as you or I might think.

Instead, they've worked hard over the years with the basic lifts to build their body, and now many of them simply use nutrition and maintenance workouts to keep their abs showing.

B) Second, replace your crunches with the total body ab exercises I mentioned earlier. Also, if you have access to a cable machine, you can do weighted ab exercises such as kneeling cable crunches.

C) And finally, if you are doing intervals for fat loss as I recommend, you can use the following approach to increase the difficulty of your ab and interval training. However, this is an
advanced method only. Beginners should stick to the TT guidelines in their manual.

During your interval workout, perform an ab exercise during your active recovery period. For example, if you are doing running intervals on a treadmill...

Run for 60 seconds at your work interval speed. Immediately stop the treadmill, get off, and go into a set of 20 Mountain Climbers. Climb back on the treadmill and start it up for your next interval. Repeat for 3-6 intervals.

You can also use basic spinal stabilization "ab exercises" such as the plank, side plank, or advanced plank versions (i.e. plank with your arms on the ball) to train your spinal stabilization while under heavy breathing stress. I learned this technique from Dr. Stuart McGill.

Remember: Always train safe, with good form, and be conservative. Don't try to be a hero in the gym, but you should safely challenge yourself in each workout.

Stick to the Turbulence Training Guidelines if you don't know where to start.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 www.TurbulenceTraining.com
Organic Favorites
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The 3 Bigggest Factors in Fat Loss

Hi april,

Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.

First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.

Fruit, Nuts and More

And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.

And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.

Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.

(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).

Organic Fruit and Gourmet

Good communication and professional instruction will significantly increase your chances of success.

The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.

It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.

So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.

And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process.

Which factor is holding you back?

Take action IMMEDIATELY to improve your social support, your training, or your nutrition,

CB

Turbulence Training: Do You Hate Your Job?

Title: Do You Hate Your Job?
By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com
Word count: 1066
Related keywords: cardio, fat loss, workout, exercise routine, burn fat, lose weight, weight loss, women's Health, intervals, stress, cortisol

One of my clients does.
And it is killing him.
Literally.

At the very least, it is contributing to depression, frustration, and inflammation - hitting him both physically and mentally. So not only does this stress beat him up at work, but in the gym too.
Work stress prevents him from losing fat, and contributes to the pain in his knees and back.

The worse his days at work are, the tighter his muscles and the more inflammation in his knees. Work also contributes to poor eating choices, because he just works so darn much. And that makes the inflammation even worse. It's a vicious cycle. Inflammation is associated with many diseases, including arthritis and an increased risk of heart attacks.

So he needs to get out of this situation, ASAP. But easier said than done, right?

And ladies, don't think this doesn't apply to you...as quoted on Men's Health.com the other day, "In a recent study at Yale, women who were most susceptible to stress had both higher levels of cortisol and greater abdominal fat than nonstressed women. And the ladies under stress stored fat primarily in one place: their bellies."
Ouch.
You must exercise to control your stress hormones. My client always feels better after the workout. Yes it takes time, and that can add to your stress, but if you do your workout first thing in the morning, you are set. There's no doubt that early morning workouts is the #1 workout time for busy people.

Organic Fruit Banquet

What type of workout is best? First of all, just start with anything you can stick to. That's the best advice for you or anyone you know that "hates exercise" but needs to do it. Simply find something you like and do a little bit of it this week. Next week, you can do a little more. And so on.

That's a good start, but a structured exercise program will give the greatest health improvements.

For structured workouts, the best, most efficient exercise approach would include strength training, interval cardio, and some meditation time. You can get all 3 components in Turbulence Training, if you make sure to include meditative static stretching at the end of your session.

One other benefit of the morning workout - It allows you to start the day with a sense of accomplishment.
So keep the TV off at night and get to bed early. Then get up early and get your workout done. Your exercise is one of many ways you can lower stress and the stress hormone cortisol.

Lowering cortisol should help to control food cravings over the course of the day, and following Dr. Mohr's nutrition guidelines will also help you stay on track. Eating the right fats, as outlined by Dr. Mohr, will also help you optimize your hormone levels to fight fat and stress.

High-fat, high-carb meals increase inflammation...adding to the physical stress on your body. Avoid processed foods and fast foods at all costs...and just eat whole, natural foods.
Wholesome Breakfast in Bed
Good nutrition is that simple.
So spend some time on the weekend preparing your food plan for the week, so that you don't have to make any rush decisions for fast food meals or snacks.
Don't eat anything with trans fats, don't eat any processed carbs, and don't drink any soda. And stay the heck away from fast food.

So nutritionally, there is a lot you can do to make your day go better. Same with exercise, be consistent and it will help reduce your stress and improve your health.
As for your job, if it is something you want to change, then you need to talk to the right person. You might need to find a career coach. If any readers want to pass along some career help, please let me know and I'll share in future articles.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.

That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.
The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

"I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I've gained a lot of muscle and have lost about 10 lbs, but inches are flying off."
Gordon M.

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home."
Janet M
Organic Eco Tower
About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 www.TurbulenceTraining.com

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Turbulence Training Workouts in Busy Gyms

Gyms are busy. Too busy. And it is always busiest when you settle
in for your TT workout with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges and
presses while someone is taking up valuable workout space chatting
or doing some pointless fluff exercise. Why can't they just get out
of your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the following
TT workout that helps you perform my trademark "noncompeting"
supersets - the most effective way to lift for fat loss - without
letting anyone get in your way. This new version of TT lets you get
it done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that can
be done at the same bench and often with the same weights. So you
won't lose your spot between exercises. Camp out in your little
area, work hard, and you'll get lean and lose fat faster than ever.

NOTE: This workout originally ran in Men's Fitness magazine, but
I've actually improved the workout just for you! Always looking out
for my TurbulenceTraining.com subscribers.

Workout Guidelines

· Workout 3 days per week alternating between workouts A &
B. Rest 1 day between sessions.

· In week 1, you will follow an A, B, A schedule. In week 2,
a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4,
a B, A, B schedule.

· Each pair of exercises constitutes a "Superset". In each
Superset, do one set of the first exercise followed immediately by
the next (1A & 1B) and then repeat.

· Rest 1 minute after completing the exercises in the
Superset (i.e. after 1A & 1B).

· Repeat each Superset until you've completed a total of
three sets of each exercise in the pair, then move on to the next
pair.

· Use a 2-0-1 lifting tempo for all exercises (except for
any holding exercises like the plank). Take 2 seconds
to lower the weight, pause briefly, and then take 1 second to lift
the weight.

· Finish each workout with stretching for the tight muscle
groups only.

· For full exercise descriptions and photos, see the Turbulence
Training manual.


Warm-up

· If you are limited by time, reduce the number of sets in
the workout, but always perform the full warm-up.

· Never skip a warm-up.

o Perform this circuit 2x's using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull

- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your
"real" sets.
- 1 set of 8 reps with 75% of the weight you will use in your
"real" sets.


Turbulence Training Interval Training Guidelines

· Research has shown that interval training
is very effective for fat loss.

· It is recommended that the stationary cycle be used for
interval training because it allows for an easy transition between
work and recovery.

· Finish each interval workout with stretching for the tight
muscle groups only.


Beginner Interval Workout:
· Warm-up for 5-minutes.
· Perform an interval by exercising for 30 seconds at a hard
pace (at a subjective 7/10 level of intensity) - i.e. fast walking.
· Follow that with "active rest" for 90 seconds by
exercising at a slow pace (at a subjective 3/10 level of intensity)
- i.e. slow walking.
· Repeat for 3-6 interval repetitions. Finish with 5-10
minutes of moderate intensity exercise for a cool-down at a 4/10
level of intensity.

Advanced Interval Workout
· Warm-up for 5-10 minutes.
· Perform an interval by exercising for 30 seconds at a very
hard pace (at a subjective 9/10 level of intensity).
· Follow that with "active rest" for 60 seconds by
exercising at a slow pace (at a subjective 3/10 level of intensity).
· Repeat for 3-6 interval repetitions. Finish with 5-10
minutes of moderate intensity exercise for a cool-down at a 4/10
level of intensity.


Workout A

1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your
toes pointed forward.
- Move immediately, without rest, to the chin-ups.
- This superset works best if performed in a squat rack
that also has a chin-up bar.

1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next
Superset.

2A) Barbell Step-ups (8 reps per leg)
- Use a step that's high enough so that your knee is bent
90 degrees.
- If you have to use DB's for the step-ups, take an extra 30
seconds rest when going from the step-ups to the rows.

2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next
Superset.

3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition
while keeping your body in a straight line.

3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.


Workout B

1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench
position.

1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire
movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next
Superset.

2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.

2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far
as possible.
- Perform this exercise extra slowly so that you don't use
momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next
Superset.

3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as
far as possible.

3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times--don't
allow your back to round or bend backward.

Let me know how this workout goes for you and email me your
results. Better yet, take a before and after picture
and some measurements to monitor your progress.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Trainers all over the world are using Turbulence Training to
help their clients get the most results in the least amount of time.

"I've been employing Turbulence Training with my clients for some
time now, and I can say that they are delighted with results, not
only because of the fat they burn, but also because of the time
they save. Program is great for busy people - basic, most efficient
principles in comprehensive and practical form. And I can add from
personal experience, Craig is real professional and great guy in
conducting business with his clients and associates."
Davor Kudrna, Martial Arts Instructor and Conditioning Coach,
Croatia

"I use the Turbulence Training Workouts for both my clients and
myself. My clients enjoy Turbulence Training because of the varied
routines and the high intensity workouts that they are guaranteed.
For me personally, I've noticed a significant reduction in body fat
and an increase in energy levels over 4 weeks from this program
than any other program template that I have tried (coupled with the
proper diet of course). I've tried other methods, but TT is best
fastest and best way to reduce body fat and maintain lean mass.
It's a must if leaning down is your goal."
Chris Lopez, one of Toronto's top personal trainers

P.P.S. Don't forget the big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet
(p.10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which
food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Click here to get your Turbulence Training workouts:


**************************************************************

To your success.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
http://www.TurbulenceTraining.com