Top 50 New Year Resolutions For You To Consider

Posted by Nigel Jeal | Posted in Articles, Getting started, Information | Posted on 30-12-2012-05-2008



Are you ready to make 2013 your best year yet?


New Year’s Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It’s a time to reflect on the changes you want (or need) to make and resolve to follow through on those changes. Did your New Year’s Resolutions make our Top 50 list?

1. Lose Weight

2. Get In Shape

3. Eat Healthier

4. Spend More Time With Family

5. Save More Money

6. Eliminate Credit Card Debt

7. Drink Less Alcohol

8. Quit Smoking Now

9. Get More Education

10. Get A Job or A New One

11. Read More Books

12. Manage Stress

13. Travel More

14. Volunteer to Help Others

15. Get Organized

16. Learn Something New

17. Run A Marathon

18. Fall In Love

19. Get Married

20. Get Pregnant

21. Move Out

22. Learn a New Language

23. Get a Tattoo

24. Dress Smarter

25. Learn To Play The Guitar

26. Stop Biting Your Nails

27. Be Less Shy

28. Bungee Jump

29. Jump Out Of A Plane

30. Drink More Water

31. Stop Procrastinating

32. Be Happy And Content

33. Write A Book

34. Buy A House

35. Take More Pictures

36. Make New Friends

37. Get To Know Your Neighbours

38. Get Your House Under Control

39. Organise The Pictures And Photo Albums

40. Get More Sleep

41. Call Your Parents More

42. Pursue Your Dreams

43. Get Up Earlier

44. Remember Birthdays

45. Be More Selfless

46. Listen To Some New Music

47. Take Golf Lessons

48. Dig The Garden

49. Buy Something You Need

50. Socialise More

If I can recommend three of these above all others they would be:

1. Take Care of Yourself Physically (do whatever you need to do)

2. Spend More Time With Your Family

3. Be Happy and Content

Time flies. Before you know it, ten more years will pass. If you invest in most of the things on this list they will give you the ability to check them off a list. If you invest in the three highlighted areas you will look back with gratitude and satisfaction instead of frustration, a lack of fulfillment and regret.

Maybe you had a good year. Maybe you want to have a better one this time around. If you do what you’ve always done, you’ll get what you’ve always got. Wishing you the very best in the New Year!



Okay folks – sound off!  We want to hear what YOUR New Year Resolutions are and WHY—let’s get 35 COMMENTS, and we’ll be back later this week with another awesome post.

New Workout Study Proves Bodyweight Exercises Are Better Than Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 23-12-2012-05-2008


Each week Craig Ballantyne, Certified Turbulence Trainer, scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

And recently he uncovered one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen’s University say it can…

In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

-Group A did 30 minutes of treadmill running at 85% max heart rate.

-Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

-Group C did nothing (they were the non-training control group).

Here were their shocking results…

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That’s right… even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here’s where the study gets interesting…

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these workouts can be done from ANYWHERE you want.

Get the complete TT 20-10 Bodyweight Revolution Program with this Special Holiday Deal

The Only Workout To Help You Survive The Zombie Apocalypse

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-12-2012-05-2008


“Run! Zombies!”



“The End of the World is Coming!”



“Yes! It’s True! Isn’t It?”



It’s almost December 21, and that means the end of the world is coming; at least, if you listen to the Mayans. All signs point to one thing: if the world DOES end, it’s not going to be from an asteroid or a natural disaster–it’s going to be ZOMBIES. Yes, zombies.

If you’ve been paying attention to books, movies and tv shows over the past few years, you’ll see that zombies are popping up with alarming frequency–and instead of just considering them entertainment, we should look at them as a warning.

There is a very real possibility that the dead will rise from the grave, and you’d better be ready. You’d better have extra food, water and some weapons. But more than anything, you’d better be fit–because nothing is going to keep you alive longer than your own body, and its ability to get you out of a jam.

Thankfully, my buddy Roman has a program designed to help you. Yes, that’s right–he’s got a program specifically designed to get you in the kind of shape you’ll need to be in to survive.

In fact, it’s even called The Zombie Apocalypse Survival Workout, and as Roman says, it’s the ONLY workout designed to help you slay the undead, protect your family, and make it through the end of the world.

And you DO want to protect your family and survive the end of the world, don’t you?

You see, when the world ends–whether it’s zombies or a giant power outage or an asteroid–no matter what, society will change. Things like wealth and power won’t matter as much; what will matter is your ability to adapt and stay alive.

You’ll need to be strong enough to carry your equipment around, or fight when necessary; fast enough to run when needed; and have enough endurance to make sure that you get away.

And that’s what the Zombie Apocalypse Survival Workout will do for you. It’s a multi-dimensional approach to fitness, a 12 week program that is designed to make you capable of ANYTHING.

During the program, you’ll

  • -build strength and muscle
  • -build speed
  • -develop insane endurance and work capacity.
  • -get leaner
  • -build resistance to injuries
  • -even jump higher and swing harder

In other words, ZAW will touch on EVERY aspect of fitness.

If you’re familiar with the idea of “crossfit”, then you have a basic understanding of what the Zombie Apocalypse Survival Workout is all about. It’s not a program that will develop pure strength or designed purely for fat loss or purely for endurance–you’ll get enough of each of these to be extremely good at all of them, just not enough to master any one of them.

Which is EXACTLY what you need to survive Zombies…and life in general, whether the world has ended or not.

Look, being strong is awesome, and for strength very few things beat powerlifting…but I think we can agree that as controversial as crossfit is, the average crossfitter is going to survive a lot longer than the average power lifter when the world ends.

When the zombies come, it won’t be enough to “just” be strong or “just” be lean or “just” have good endurance–you’ll need all of them at once. The same goes for life as it is now…unless you’re competing in something, you don’t need to be amazing at anything, and so a program like ZAW is amazing for general fitness, as well.

So, whether you’re trying to prepare for the end of the world, or just for life in this one, the Zombie Apocalypse is a program you should have in your arsenal.

And, since the end of the world may begin in just 4 days, NOW would be a good time to pick it up…because Roman is running a sale on ZAW until the 21st December…the exact date the Mayans say the world will end.

From now until midnight Friday–and not a second later–you can pick up your copy of the Zombie Apocalypse Survival Workout for nearly 40% off from the standard price.

Again, this is the ONLY workout designed to help you survive the end of the world, so if you grab it today you can start preparing for the worst by getting yourself into the best shape possible.

Don’t miss out on this chance to save yourself, and your family.

I’d hate to see you as a Zombie when the world ends.

Good luck,



5 Ways to Survive Christmas and New Year

Posted by Nigel Jeal | Posted in Articles, Information | Posted on 04-12-2012-05-2008


I can’t believe it’s nearly Christmas already…

…this year has gone REAL FAST!

With only a couple of weeks to go I wanted to give you some tips to help you through the festive season.

For those of you that look forward to having several different Christmas dinners with family, friends and work colleagues, I’m going to show you how you can enjoy each and every one of them and still stay lean.

Here are 5 Ways to Survive Christmas and New Year

1. Use Christmas Dinner As Your Weekly Cheat Meal

If like me you’ve just had your first dinner of the season, great.

However, if have 3 or 4 big dinners planned, that doesn’t solve the problem. So we need more solutions.

2. Pick Your Treat

If your 2nd big dinner doesn’t fall on a cheat day, then you need to prioritize your preference for tasty pleasures.

At the meal, you get to choose just ONE of the treats. It could be…

– extra potatoes with gravy
– Auntie Mary’s yule log
– a glass of Uncle Bob’s hard-core eggnog
– Grandma’s famous homemade cookies

But only have ONE of the above. Pick your treat and enjoy it guilt-free.

3. Be Perfect The Rest Of The Day

From breakfast to lunch focus on protein, fiber, fruits, and vegetables. Then enjoy your big dinner. It’s that simple.

Okay, now that you know how to survive your Christmas dinners let’s take a look at how you can approach the New Year.

I could tell you not to drink alcohol at all. That would be the sensible thing to do for sure.

It doesn’t do anything for your diet, it can make it harder to lose weight, and it can throw off your workouts the next day.

But come on. We all do it! We go out, we have drinks with friends and family, and sometimes one or two drinks become several.  Just a few little things could make it all the easier to avoid hangovers, keep working out, and lessen the sometimes brutal impact that too many alcoholic calories can have on your diet.

4. Here’s My Pre-Hangover Cure

Make sure you eat something with sugar and carbs, and drink lots of fluids.  This will prevent your hangover before it starts.

5. The Secret Is To Hack Your “Buzz”

You do this by constantly ordering a pint of water along with your beer.  Drink your beer, then drink the pint of water as quickly as possible.   Then repeat the process, your buzz won’t be affected at all and you’ll still feel as drunk as any other time you go out.

You’ll have to hit the bathroom a little more often, and you may drink at a slightly slower rate, depending on how much you can take. But drinking water will allow you to:

– have a slightly more normal sleep
– go to work the next day without a splitting headache
– and most importantly, get back to your diet or exercise program

What Have You Got Planned?

Tell us about your plans for the festive season and if you have your own ways to survive Christmas and New Year?

Merry Christmas and Happy Holidays!



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

Don’t forget to Subscribe to our RSS feed, Follow us on Twitter or Follow us on Pinterest!

Video: 5 Ways to Survive Christmas and New Year

NEW Problem with Cardio (from Wall Street Journal)

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 03-12-2012-05-2008


Here’s a shocking expose of the problem with cardio, by Men’s Health workout expert, Craig Ballantyne.

New Research Shows Why You Must Avoid Cardio

By Craig Ballantyne, CTT

10 years ago people called me crazy for warning against the dangers of excessive cardio. It doesn’t work, I said, and you’ll get overuse injuries that can ruin your life.

Well, today, not only am I no longer a lone voice in the wilderness, but major newspapers – like Tuesday’s Wall Street Journal – are reporting on studies that show excessive cardio harms the heart.

According to the WSJ, “Running 20-25 miles or more per week eliminates the benefit of exercise as you grow older and causes excessive wear-and-tear on the heart.”

Of course, exercise ADDICTS will ignore dispute this information, and runners will continue to post “I hate Craig Ballantyne” articles, but the truth about long slow cardio and running is this…

1) You can get better fat burning results in less time

2) Less exercise = less wear-and-tear on the body, including your heart, skeletal muscles, and your joints

3) You’ll have more time to do other important things if you aren’t out running for 200-250 minutes per week (assuming a 10-minute mile)

Even Dr. Kenneth Cooper, the father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”

So listen, if you want to exercise for fitness, fat loss, and live a long life full of vitality, there’s no better way to train than with short, burst workouts.

That’s why you need the “Burn Fat at Home” System that includes 31 short burst interval workouts and 15-Minute Metabolic Finishers to banish belly fat from the holidays.