Wednesday, September 20, 2017

Back on Track in the Garage Gym

Probably not a good idea to crush a super hard leg workout on the first day back after food poisoning, but then again, I am a stupid old meathead.

So this morning, after a nice 9 hour sleep, I hit a 6am garage gym session to the best of my ability.

1A) DB Split Squat
1B) Stability Ball Leg Curl
1C) Ab Wheel Rollout

Then it was off to the airport.

Heading to Atlanta today for a few workshops with fitness industry legends!

Today's Kickbutt Mindset Tip:

Tuesday, September 19, 2017

Day 2 of The Sickness

Bummer. Still feeling nauseous. And tired.

So no workout today.

Hopefully tomorrow before heading to the airport at 9am.

Then my journey begins to Atlanta for some Workshops, LA for brunch with Jason Ferruggia, and Vegas with Bedros.

Oh, and then I'm speaking in Seattle at Luka Hocaver's fitness event for personal trainers. If you're up there, you should go. It's called

Until then, enjoy today's kickbutt mindset tip:

Make a big change today. Read the post to find out how!

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Craig Ballantyne
Published by Craig Ballantyne · 7 hrs ·

"Change is matter of choice not calendar." – Dan Kennedy

Happy Tuesday. You could as easily change your life today as on New Years Day, so don't wait. There's still time to hit your BIG goals in 2017... Time to make the next 100 or so days count...

"Success is the sum of small efforts - repeated day in and day out." - Robert Collier

Focus on adding more right decisions to our right life.

What is ONE good habit you can add this week?

What is ONE bad habit you can remove this week?

Let's start on our path to success, one better habit at a time.

Here's how...

7 Steps to Change Any Habit:

1) Make the commitment.
2) Be proactive and plan ahead.
3) Eliminate the obstacles and temptations.
4) Get accountability.
5) Have consequences for your behavior.
6) Set a deadline.
7) And do the work! No more putting it off. Make that big change today.


Make it a great day.

And if you need more help improving your habits, and living your dreams, join me at my big event in November, The Perfect Life Retreat. Check out the 2-for-1 deal at:

Craig Ballantyne
Author, The Perfect Day Formula


Monday, September 18, 2017

Food poisoning!

Food poisoning today!

1 bad oyster... feels like I drank 12 cheap draft beers.


12 hours in bed last night and another 2 hour nap this afternoon.

I'm almost back to normal.

Yesterday started off so well, too.

Upper body workout:
1A) Pullups
1B) KB Press

2A) Chinups
2B) Pushups

Followed that with a big brunch at a fancy restaurant, but bad oysters don't seem to do discriminate. They'll show up anywhere. :)

Oh well.

Interesting learning experience.

Tomorrow will be a light workout to get back on track.

Time to go and try and eat a real meal.

Until then, enjoy today's kickbutt mindset, written for me!

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PS - Don't miss this:

Discover how to build your morning routine for greatness, overcome the obstacles in your life, and why you need to be vulnerable if you want to impact the world.…

Craig Ballantyne
Author, The Perfect Day Formula


Saturday, September 16, 2017

Squats and Phones

Before we get to the workout today, let's make a little pact for the weekend.

I want you to promise me that you'll get away from your devices for several hours either today or tomorrow. Leave them behind & open your mind to the reality around you. Go on a deep dive into life.

I'll be doing that on Sunday from 10am to 8pm. I have a busy day planned with family and friends, and even some apartment hunting. There's a brunch, a dinner, and some fun and games involved.

Then I'll climb in an Uber and check my phone at 8pm. Sounds like a great day to me.

I should also be able to hit an upper body workout at a hotel on Sunday morning. Looking forward to that one.

This morning I had a good squat session.

1A) Squat
1B) Mobility

(My right calf is a little tight, and I skipped box jumps)

2A) Narrow Stance Eccentric Squats
2B) Planks

That's it. The eccentrics left my quads feeling a little wobbly. Haha.

Today's Kickbutt Mindset Tip:

Friday, September 15, 2017

Caffeine and Meathead Time

Lately I've been drinking caffeine on a more regular basis. It's not a lot (50mg per day), but in the past it was rarely two days in a row. Now I consume it five days in a row.

But today I didn't feel like it. I was already a little stressed out with some business stuff and I have a lot to get done before a busy weekend.

Plus, I didn't need it for today's simple workout.

1A) Pushups
1B) DB Lateral Raise
1C) DB Curls
1D) Ab Wheel Rollout
1E) DB Triceps Extension

Fun times.

Tomorrow I'm going to squat.

Then it's off to the big city. I have some apartment hunting to do, meetings to take, and dinners to enjoy.

Next week it's off to Atlanta, LA, Vegas, and Seattle. More details soon!

Today's Kickbutt Mindset Tip:
"The struggle you're in today is developing the strength you need for tomorrow." – Bobby Maximus

Don't suffer in silence if you're feeling anxious.

Here's what happens when you hold things in...

Last Thursday I received an email from a Workshop client and fellow gym-owner with the subject line: "Heart attack?"


Fortunately, it wasn't a literal heart attack, but one of our clients and friends suffered an anxiety attack like the one I went through years ago.

"Craig, on Thursday I was awakened by pressure in my chest. I felt like I was having a heart attack. I even went to the emergency room because it was so bad. Now it's time to figure out why this has happened to me at this particular time in my life."

I had a phone call with our friend and discovered that she was suffering in silence. This is what brings everyone, including Bedros and myself, to their knees.

Please do NOT suffer in silence.

Do not hold in your worries.

Do not create F.E.A.R. (false expectations appearing real).

If you are struggling, concerned, or worried, about anything, please talk to someone. Holding things in only builds up the pressure and then eventually it releases in some way that is far worse than any difficult conversation you might need to have.

Trust me. When you are worried or anxious, you must get "out of your own head".

Here are some simple habits to add to fight anxiety:

1) Get outside and walk for 20 minutes in the AM and PM.
2) Breathe in through your nose for 4, hold for 4, and exhale for 7. Repeat 8 times.
3) Hug as many people as you can get away with! :)
4) Call a close friend to just "catch up". Share whatever you are comfortable with.
5) Do something nice for a stranger.

Do the best you can to get "out of your own head" and give yourself to the world.

And please do not suffer in silence. It only makes things worse.

Thursday, September 14, 2017

Deadlifts and Wake Ups

Hey, you're getting two updates today. Enjoy!

I didn't sleep well last night. Got to bed early but woke up after a few hours and couldn't get back to sleep. After almost 2 hours of reading I fell asleep again. Two days in a row of being tired... so I should crash hard tonight.

Still, I managed a good deadlift session today.

1A) Deadlift
1B) Mobility

2A) Leg Curl Eccentrics (trying something out)
2B) Shrug

That was it.

Kickbutt Tip of the Day:

Struggling with FB, IG, or Youtube addiction?

Use a program called "Internet Freedom" to block you from using the Internet (or specific sites). Also, use "Rescue Time" to monitor your Internet use so you become more productive.

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High Performance Coaching and Pressing

Today is a big deadlift day, but I managed to sneak in a good pressing session on Thursday.

1A) DB Press - worked up to 80x12
1B) Band Pull

2) Intervals

Today we deadlift!

Today's Kickbutt Mindset Tip:

A long coaching session for you today! Here's another Sneak Peak at a QnA with a workshop client.

They've been going through some tough days and admitted that it's causing their night time routine to be "off." As a result, the next morning is also off... causing a vicious cycle of overwhelm and anxiety.

Here was my reply to them... It was sent from a place of LOVE to a friend, client, and someone who I know has yet to reach their full potential... and can... but first must stop putting on the brakes and holding themselves back (as I once did).

Hey ___,

This is NOT what an Empire builder or High Performer does:

=> "Crash on the couch, watch TV and not think about anything until I start to fall asleep."

I know you're a football (and a Bronco's) fan, so think back to Peyton Manning in November of 2015. He was almost 40, being called washed-up, and then he tears his plantar fascia.

Everyone said it was over.

And he could have rode off into the sunset.

He was rich, a legend, and ha Superbowl champion.

He could have went home, crashed on the couch, and started humming the Nationwide jingle until he fell asleep on the couch watching SportCenter.

But he didn't.

He spent more time in the recovery room than any other athlete. He marched back to the game, literally and figuratively, and he won another Superbowl and retired a 2-time champion.

You see, high Performers do not quit or take the easy way out.

When times are tough, we Man-Up and make the right decision for our right life.

As my favorite philosopher Billy Madison once said about wanting to quit on something important, "You get your ass out there and you find that f'g dog."

And so you use every minute you have to mentally recover and strengthen yourself. TV doesn't fill you up, it drains you even more. Instead, open your Bible or favorite book and seek lessons that apply to the day. This fills your well, and brings you back fighting the next day stronger and better than ever before.

Re-frame your mindset about the evening routine. It's a time for you to be grateful and recharge.

It's like your post-workout shake after the Mother of All Squat workouts.

Tough to get down in an uncomfortable state, but something you'd never go without.

I believe in you.

Now get after it,


Monday, September 11, 2017

Squats and Romans and Jay

Triple podcast update today.

But first, a workout review. On Saturday I hit a walk. On Sunday I did an upper body meathead session in B's home garage gym (where it was nearly 90 degrees!). It went like this:

1A) Pullup
1B) 1-Arm KB Press

2A) Pushup
2B) TRX Row

Then it was off in an Uber to LA to meet John Romaniello. It was so good to catch up with him. We talked (well really, he talked) for 90 minutes, then it was off to meet Jay Ferruggia for brunch. After that Jay bought a box of donuts and ate them all before we got 2 blocks from the donut shop LOL.

This morning back in Chino Hills for a squat session.

1A) Ball Curl
1B) Box Jump

2) Squat

3A) Lunge
3B) Leg Curl

And then we released three new podcasts, including a killer one on nutrition and high performance =>

Here are two others:

Coaching =>

Structure -

Don't forget to check all of my podcasts at

Bedros and I also filmed more video podcasts for our show at

And I'll be starting another show soon!


Now it's time to fly back to Toronto!

Today's Kickbutt Mindset Tip: