CRAIG BALLANTYNE, CTT

CRAIG BALLANTYNE, CTT

Welcome! Hi! I m Craig Ballantyne, creator of Turbulence Training and Home Workout Revolution, and author of articles featured in Men s Health, Men s Fitness, Oxygen, and Maximum Fitness. The first meal of your day is important, but it shouldn t be complicated. Recently, I ve started making blender drinks as an easy way to get a fast, nutritious meal in a short amount of time. I want to share these drinks with you so that you can start experimenting on your own to find a healthy, energizing start to your day that will put you on the fast track to weight loss. Pick any of these delicious 2-Minute Shake recipes and pair it with a 4-Minute Miracle Workout, and in just 6 Minutes a Day you ll be on your way to a skinny, healthy, happy new you! Your friend and coach, Craig Ballantyne, CTT

Disclaimer You must get your physician s approval before beginning this nutrition program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to making any changes in your nutrition. This program is designed for healthy individuals 18 years and older only. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any nutritional program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. 2015 Early To Rise Publishing, LLC NOTE: The amounts of each ingredient can be changed, start by using a handful and adjust as needed.

General Guidelines 1. My favorite blender drinks have 3 fruits. Generally I recommend 1 frozen fruit, 1 banana, and at least 1 berry. 2. Every blender drink should have one green ingredient spinach is always good. 3. Add one nut butter try peanut butter, cashew butter, or almond butter. 4. Throw in another healthy fat source such as flax meal, flax oil, or walnuts. 5. Instead of regular milk, use almond milk (lower calories, but less protein) or you can try hemp milk or coconut milk. 6. To thicken the shake, you can add oatmeal, flax meal, applesauce, or ice. 7. To energize your shake (i.e. caffeine), try adding cacao nibs or cacao powder. 8. BioTrust Protein Powder makes a great addition, especially after a workout. 9. Get adventurous! Try adding almonds, sesame seeds, chia seeds, hemp seeds... anything!

FRUIT Apples Not used often, but they work. Bananas Almost mandatory! Always great. Raspberries Delicious! Masks other ingredients. Blueberries Always turns your drinks purple! Strawberries Classic, delicious in many drinks. Blackberries Turns drinks dark, not much flavor. Pineapple Can leave an acidic taste. Mango Use once in a while. Watermelon Fresh! Not used often though. Oranges Use once in a while. Dates Good as a sweetener, try Shake #6! Avocado Makes a drink smooth. GREENS Baby Spinach Kale Broccoli Celery Cucumber The easy, tasteless go-to green. Much more flavorful than spinach. Not bad. Use a high-power blender. Can overpower other ingredients. Fresh but overpowering taste.

NUTS/SEEDS Almonds Tough to blend. Walnuts Easy to blend. Pecans Not used often. Cashews Not used often. Sunflower Seeds Tough to blend, adds texture. Hemp Seeds Earthy flavor. Chia Seeds Tough to blend, adds texture. Flax Meal Thickens fast, don t add much. OTHER Almond Milk Cacao Nibs Vanilla Cinnamon Maca Powder Coconut Flakes Protein Powder Unsweetened Plain, Vanilla, or Chocolate Almond Milk These will put a zing in your day (a little bit of caffeine). Sweeten it! Spice it up! Boosts energy, balances hormones. Tasty, adds texture. I recommend BioTrust Protein Powder, Vanilla or Chocolate.

1 The Blender Drink Base 1 banana raspberries strawberries handful of baby spinach 2 cups almond milk 10 walnuts 1 Tbsp cashew butter 1 scoop protein powder

2 The Post Workout Blender Drink 1 banana raspberries blueberries handful of baby spinach 2 cups almond milk 1 Tbsp peanut butter 1 scoop protein powder

3 Supercharged Strawberry-Banana 1 ripe banana frozen strawberries frozen raspberries baby spinach flax oil (you can t taste it, trust me!) cashew butter 1 scoop chocolate protein powder 2 cups almond milk

4 Healthy Purple Jungle Juice blueberrries blackberries raspberries 1 banana spinach almond butter almond milk walnuts 1 scoop protein powder

5 Adventurous Blender Drink 1 banana raspberries blackberries pineapple spinach almond milk walnuts sesame seeds flax meal peanut butter 1 scoop vanilla protein powder

6 The Afternoon Delight (like a crazy ice cream!) almond milk ½ cup coconut milk 6 dates 1 frozen banana strawberries raspberries blueberries 1 scoop rice protein powder chia seeds walnuts macadamia nut butter

7 The Hemp Seed Shake 1 banana raspberries blueberries spinach 1 cup 1% milk 1 cup almond milk cashew butter flax oil 1 scoop protein powder 1 Tbsp hemp seeds

8 The Chia Seed Shake 1 banana raspberries blueberries spinach almond milk walnuts cashew butter sesame seeds chia seeds 1 scoop brown rice protein powder

9 The Applesauce Drink 1 banana strawberries 1 cup applesauce spinach 2 Tbsp oatmeal walnuts 1 scoop chocolate protein powder cashew butter almond milk sesame seeds

10 The Light Green Smoothie spinach broccoli celery 1 granny smith apple 1 scoop rice protein powder almond milk 1 Tbsp hemp seed

11 The Celery Drink blackberries strawberries raspberries 1 banana spinach small piece of celery 1 scoop protein powder rice milk

12 The Best Kale Drink 1 banana blueberries raspberries 2 kale leaves 1 scoop protein powder almond milk flax oil 1 Tbsp natural peanut butter

13 Double Bananas 2 bananas blueberries raspberries spinach almond milk walnuts almond butter

14 Vegan Yogurt 1 banana blueberries strawberries spinach almond butter almond milk walnuts 1 scoop protein powder pour over almonds, raisins and oat groats (soak groats in water for 24 hours)

15 The Surprisingly Good Recipe blueberries strawberries raspberries 1 banana cashew butter almond milk walnuts 1 scoop protein powder cacao nibs

16 Post Workout Banana Mango 1 banana strawberries blueberries mango 2 cups 1% milk peanut butter spinach sunflower seeds

17 Cement Mixer (watch it, this turns thick in a hurry!) oatmeal (handful) 1 banana blueberries raspberries spinach peanut butter vanilla yogurt ice

18 Strawberry Mango Mash-up strawberries blueberries mango almond milk sunflower seeds almond butter kale ½ avocado

19 Chocolate Banana Oatmeal Mix 1 banana strawberries spinach oatmeal walnuts 1 scoop chocolate protein powder cashew butter sesame seeds almond milk

20 Tropical Thunder (anytime shake) ½ cup coconut milk 1 banana 1 cup frozen mango 1 cup frozen strawberries 1 cup kiwi or papaya ½ cup almond milk or water (for consistency) 1 scoop protein powder or greens supplement (BioTrust or Athletic Greens)

21 Post-Workout Shake There is not a lot of fat in this shake but there are lots of calories to help replenish stores after a workout or event. This shake keeps really well too (I ve kept it in the fridge overnight and it still tasted really good the next day). 1 cup organic vanilla almond milk 1 banana 1 cup mixed berries 1 scoop protein powder 1 tsp maca powder 1 tsp local honey

22 Good Morning Shake 1 cup coconut milk 1 banana 1 cup mixed berries 1 cup almond milk (for consistency) 1 handful frozen spinach 1 handful walnuts 2 tbsp chia seeds 1 tbsp cocoa nibs 1 tsp maca powder 1 tsp local honey 1 scoop protein powder

23 Chocolate Banana Protein Shake ½ cup chocolate unsweetened almond milk 1 scoop chocolate protein powder 1 medium banana 1 Tbsp maca powder big handful of spinach or kale lots of ice (for a thick shake) optional: cacao nibs

24 Breakfast Shake 1-2 cups chocolate unsweetened almond milk 1 scoop chocolate protein powder 1 medium banana handful of blueberries 1 Tbsp of cashew butter handful of walnuts 1 Tbsp of maca powder big handful of spinach 5 ice cubes

25 Chocolate Banana and Pear Shake ½ cup chocolate or vanilla unsweetened almond milk 1 scoop chocolate protein powder 1 small banana 1 bosc pear 1 Tbsp of maca powder big handful of spinach lots of ice (for a thick shake) optional: cacao nibs

26 Island Power Gainer Shake 1-3 scoops of protein powder ½ mango, peeled and cubed ½ cup pineapple chunks in unsweetened juice, undrained 1 kiwi, peeled and cubed 1 strawberry ½ cup of ice cubes

27 Chocolate Peanut Butter Shake 1-3 scoops chocolate protein powder 1 cup 1% chocolate milk ½ cup cottage cheese 2 Tbsp natural peanut butter 1.5 cup ice stevia or honey (optional)

28 Almond Coconut Shake 1-3 scoops of chocolate protein powder 1 cup of 1% chocolate milk 6 almonds 1 Tbsp of grated coconut stevia or honey (optional) ½ tsp of almond extract 1 cup of ice

29 Café Mocha Protein Shake 1½ scoops chocolate protein powder 1 tsp instant coffee 1 cup cold water 4 ice cubes For a Protein+Fat shake: + 1 Tbsp of light tasting olive oil For a Protein+Carbohydrate shake: + ½ scoop chocolate protein powder (2 scoops total) + 1 cup skim milk

30 Oats & Honey Protein Shake 2 scoops vanilla protein powder ½ cup rolled oats cooked with water, cooled 1 Tbsp sugar free honey 1 cup skim milk 4 ice cubes

31 Key Lime Pie Protein Shake (POST WORKOUT ONLY) 2 scoops vanilla protein powder 1 reduced fat graham cracker, crushed 1 Tbsp sugar free instant vanilla pudding (optional) 1 Tbsp sweetened lime juice 1 packet stevia or 1 Tbsp local honey 1 cup skim milk 4 ice cubes

32 Blueberry Cheesecake Protein Shake (POST WORKOUT ONLY) 1½ scoops vanilla protein powder 1 reduced fat graham cracker, crushed 2 Tbsp no bake, reduced-fat cheesecake mix ¼ cup fresh or frozen blueberries 1½ cups skim milk 4 ice cubes

33 Kickin Ginger Smoothie ¾ cup Greek yogurt 1 large banana, frozen, peeled 2 tsp fresh grated ginger ½ papaya cubed ¼ cup almond milk Pour almond milk into blender. Add fruit and ginger. Blend. Add yogurt. Blend again until smooth.

34 Blueberry Kale Smoothie 1 large banana, frozen, peeled 2-4 kale leaves 1 cup blueberries, frozen 1 cup filtered water Pour the water into blender. Add banana and kale. Blend. Add the blueberries. Blend again until smooth.

35 Fruity Green Smoothie 1 cup green grapes 1½ cup pineapple chunks 2 cups fresh spinach ½ ripe banana, peeled, frozen ½ cup water 1 cup ice Pour water and ice into blender. Add remaining ingredients. Blend.

36 Apricot Nectarine Smoothie 1 cup Greek yogurt 1 nectarine chopped 1 apricot chopped 1 scoop vanilla protein powder ½ cup ice Pour yogurt into blender with ice. Add fruit, protein powder. Blend.

37 Frosty Cinnamon Smoothie 1 frozen banana ½ cup filtered water 1 tsp cinnamon ¼ cup cashews

38 Iced Raspberry Mocha This one s for coffee lovers! Omit the cream & sugar, but keep the sweet, creamy coffee drink! 1 cup of coffee 4 ice cubes 1 ¾ scoop chocolate protein powder 2 Tbsp pecans or almonds ¼ cup frozen raspberries

39 Blueberry Protein Smoothie 2 scoops vanilla protein powder ½ cup blueberries 1½ cups almond milk Blend protein powder, almond milk and blueberries together in a blender until mixed well. Drink immediately or if you want more of an ice cream consistency try freezing the shake before you drink it.

40 Banana Berry Banger 2 cups water 1 cup coconut milk 1-2 bananas 2 cups mixed frozen organic berries 3 dates 3 scoops protein powder 1 Tbsp chia seeds cinnamon

41 Banana Chocolate Peanut Butter Cup 2 cups water 1 cup chocolate hemp milk (or almond) 2 Tbsp peanut butter 1-2 bananas 2 Tbsp cacao nibs 1 Tbsp hemp seeds 1 handful baby spinach

42 Orange Crush 1 orange ½ - 1 cup raspberries 1 cup spinach 8-10 almonds 1 Tbsp flax seeds dash of cinnamon stevia or agave nectar ice (optional) water

43 Chai Delight 1 cup almond milk 1 or 2 ripe bananas 1 Tbsp raw tahini (optional) 1 scoop vanilla protein powder (optional) chai spices - OR - dash of nutmeg, cinnamon, ground cloves, ground cardamom 1 large dash of Stevia - OR - 1 Tbsp raw honey or agave syrup (optional) crushed ice

Frequently Asked Questions: Q) What are the nutritional values in the smoothies i.e. calories, fat content, carbs? A) This will vary from shake to shake. The type of ingredients you select will have the biggest impact. For example, the Blender Base drink calls for 2 cups of almond milk. Based on the most popular brand of almond milk, depending on the variety you select that could be between 60-240 calories. It s important to be aware of this when shopping for your smoothie ingredients. But what is more important is that you stick to your workout program. Using the smart-movement patterns and giving your body the nutrition of these carefully-crafted drinks is what will make the difference in your fat-loss journey. Nutrition Calculators such as the ones found on myfitnesspal.com, mynetdiary.com and multiple other sites can help you determine the complete nutritional values of the smoothies based on the

ingredients you select. Q) What is a handful? What are the measurement used for the berries need to know cup/oz exact measurements? A) A handful is equal to approximately ¼ cup of berries. Q) What if I can t finish the shake in an entire sitting? A) You can cut the ingredients by ½ or take it with you and continue to enjoy throughout the morning. Q) When you talk about orange juice, you re talking about the Freshly Squeezed boxed/bottled variety not the Added Sugar boxed/bottled variety right? Or are both equally bad? A) Unfortunately they are both equally bad. We recommend freshly squeezed OJ, it is loaded with all those great naturallyoccurring antioxidants and enzymes! Plus, while pasteurization is intended to protect

against health concerns associated with juice production, raw orange juice naturally possesses antimicrobial properties from the vitamin C, citric acid, and other compounds within it. When you keep all of those in tact, instead of oxidizing it all out of it, orange juice protects itself as well as supporting your health! Fresh OJ contains lots of vitamin C and bioflavanoids, making it a powerful antioxidant source and so much more Q) I don t like banana what can I use as a substitute? A) Bananas are ubiquitous in smoothie recipes. Fortunately bananas aren t the only path to a thick, creamy smoothie. Another healthy ingredients that can do the trick. Avocado has a different flavor profile (and color!) than banana but it can be used to make a very creamy smoothie. Try ½ to 1 avocado per smoothie. Q) I can t buy protein powder locally.

A) Check out Biotrust they have an excellent protein powder you can purchase online. If that doesn t work then a great alternative to not being able to buy protein power locally is to use raw milk: the original protein drink. It contains a synergistic balance of carbohydrates, protein and fat. Source RAW milk, which is a completely different thing than pasteurized milk. It contains the live enzymes and bio-available vitamins that are destroyed during processing. Q) I can t do dairy, and I don t like almond milk, what can I use for my shake? A) Replacing with water is fine, add 4 ice cubes for thickness. Q) I m a little confused. Is the shake considered a meal? Also, when you do the fast, do you cut out a meal? A) Yes, the shake is considered a meal. When fasting you do want to cut out a meal, be cautious with this at first and start slowly. If you do give fasting a try, keep these general tips in mind

5 Tips for Starting Your First Fast Drink plenty of water. Staying well hydrated will make the fasting periods much easier to get through. Fast overnight. Throw yourself a bone and aim to fast through the night, so that you re (hopefully) sleeping during at least eight of those hours. Rewire your thought process. Think of fasting as taking a break from eating, Over commit. It may seem counterintuitive, but the best plan is often to start when you re busy not on a day when you ll be sitting on the couch wanting to snack. Stick to your workout plan. Pairing intermittent fasting with consistent exercise will help you get better results. It doesn t have to be hardcore or crazy; it can be something as simple as a full-body strength

Q) I get up and do the 4 min workout early but cannot make a shake with the family sleeping. Will I still get the same results/benefits if the shake is not made until 2 hours later? A) Yes. While it s best to follow up the with the shake in a shorter time frame, a couple of hours isn t a big deal. What s important is that you still use the shakes. If you re hungry before then, you can make a protein shake by hand in a shaker bottle immediately (mix 20g of protein in 1 cup almond milk) and then wait to have the regular shake later. And of course, remember to drink lots of water.

SOURCES 20-22 From Chris Lopez www.kettlebellworkouts.com 23-25 From Amy Dodd Turbulence Training Operations Manager 26-28 From Vince Del Monte www.yoursixpackquest.com 29-32 From Joel Marion www.bodytransformationinsider.com 33-37 From Holly Rigsby www.clubfym.com 38-39 From Jayson Hunter www.getprograde.com 40-41 From Jason Ferruggia www.jasonferruggia.com 42-43 From Kardena Pauza www.kardenaskitchen.com

NO CARDIO, JUST RESULTS. Get Craig s bestselling fitness program here: www.turbulencetraining.com