Monday, May 30, 2016

Punisher 7x

It was a great weekend at PaleoFX and I returned to Denver on Saturday afternoon. Sunday was a catch-up day, writing letters and thank you cards, shopping, and planning out a few new projects.

Today is a regular Monday for me, being Canadian and all, but since the gym's not open I did a punisher workout.

1) RKC plank for max time

2) 7 rounds of bodyweight punisher squats

3) 3 rounds of punisher pushups (20-10, held in top position)

Now for a day of work, including TT summit presentation prep and Mastermind coaching calls. I get to deadlift tomorrow.

Today's Kickbutt Mindset Tip:

Achieving your outcome goals, such as losing 10 pounds or making $100k, requires taking action process goals. These are the steps you can control. Know your destination, create the roadmap, take action, and complete the processes...and you’ll achieve your goals. Actions speak louder than words. Quit talking. Stop procrastinating. Start doing. Use the information you’ve learned. Life rewards action. You only get paid for done.

Get it done,

Craig Ballantyne, CTT

PS - A blast from the past...

Saturday, May 28, 2016

Benching in Austin

Today is my last morning in Austin. There was time for a great bench press workout before speaking at Paleo FX. I'll get back to Denver later today and then take the rest of holiday weekend off from training.

The bench pressingz went like this:

1A) Bench Press
1B) Band Pull

2A) Pullups
2B) Dips

Good times.

And here's an Epic interview for biz owners... with even more Epic show notes ... you almost don't have to listen to it!

Today's Kickbutt Mindset Tip:
Coach and Care. Connect and Correct. Communicate to your Community. Solve people's problems, encourage dreams, deliver hope, and give a reason to believe in the future, because right now someone out there is crying themself to sleep because you haven’t found them and helped them. Stop procrastinating. Get helping. Don’t hold back.


Craig Ballantyne, CTT

PS - Now it's time to...

...head over to Paleo FX and follow today's 2nd kickbutt mindset tip:

Surround yourself with people that are smarter than you…fitter than you…kinder than you…and that make you play up a level in life.

Friday, May 27, 2016

Paleo Squats

Yesterday was a really, really great day at PaleoFX. And today was a really great squat workout to kickstart my day.

Today's Workout:

1A) Squat
1B) Box Jump

2A) Row
2B) Back Extension
2C) DB Split Squat


This is me and The Beast, Ben Greenfield, yesterday at PaleoFX with my Perfect Day Formula.

Listen to our podcast here:

I was wiped out after 6 hours of teaching about 100 paleo nutritionists and personal trainers from around the world (we had attendees from Scotland, Australia, and that wild and wacky country, Canadia).

Fitness QnA on Facebook:

Q: Hi Craig! You've suggested to me in the past to try egg protein powder (as I had a sensitivity to all others). I did get some and it's perfect! My only issue now is its not sold locally and I can't find any online with a Canadian company. Any website suggestions? Thanks


I buy my protein powders from - they have a .ca too, but I think the egg white protein is only available through the .com. Also, check Great to hear from you! -

Also...5 exercises to kick to the curb

Today's Kickbutt Mindset Tip:
Measure your PROGRESS, rather than seeking perfection. Understand you will never reach perfection...instead you must celebrate your journey as you improve from point A to point B. Make each day better than your last.

Be the beast,

Craig Ballantyne, CTT

PS - “While we are postponing, life speeds by.” – Seneca

Wednesday, May 25, 2016

Heading Deep Into the Heart of Texas

Travel day deep into the heart of Texas. I'm off to speak at Paleo FX with some big names, like Melissa Hartwig, author of Whole 30, Ben Greenfield, Mark Sisson, Abel James, and more.

Pictures coming soon.

But today it was an upper body Meathead workout in Denver.

1A) Military Press
1B) Band Pull
1C) Chin-Up with Knee up

Lots of sets of each.

Real quick 25 minute workout.

Followed that with another podcast interview.

Now for a meeting then off to the airport.

Back on Friday with a squat update.

Until then, listen to this...

And take action on this...

Today's Kickbutt Mindset Tip:
Surround yourself with the right people, always. Cut the negativity. Eliminate the energy drains. Have clarity of purpose. Stick to your guns. Do what is right for you and your family.

Do the right thing,

Craig "Spike Lee" Ballantyne, CTT

Tuesday, May 24, 2016

Back Over the Bar

Back over the bar today with a fun and fast workout.

1a) Power Clean

1b) Pushups

2a) Deadlift

2b) Incline Bench

That was it...but you can also do this:

Tuesday quickie workout


One more workout for me before heading to Paleo FX in Austin for a few days. It's going to be a busy push until Saturday afternoon. Sunday is going to be a fantastic day when I get back under the bar.

Today's Kickbutt Mindset Tip:

Take time to sit and think. Spend time in introspection examining your life. Identify what matters. Think about how you can improve your routines. See your obstacles and create solutions. Pick the best opportunities to pursue. Set goals with hard deadlines. Chase the right priorities for your right life right now.

Push on,

Craig Ballantyne, CTT

PS - Ask for help!

Set your ego aside & reach out for help. It’s okay that you don’t have all the answers. No one’s perfect

PPS - Never give up.

Do not say, "I can't do that," or, "I'm not good at that." You might not be the best but you can always get better. Change your belief in yourself. Create a plan to improve in the skills and relationships that really matter in your life… "To get something you've never had, you have to do something you've never done." – ‪#‎truth‬

Monday, May 23, 2016

Big Breakfast and Big Bench Sunday

Ugh. I ate a big breakfast on Sunday, perhaps too big, and then slid into the gym for a bench press workout. This is my 2nd round through Jim Wendler's 5-3-1 for Hardgainers and my weight is up 2 lbs and bench press is up 6lbs. Happy to see progress!

Workout went like this:

1a) Bench Press - 190x8

1b) Band Pull

2a) Pullups - 51 reps in many sets

2b) DB Press - 60x4x10, 60x11

Tomorrow is an off-day. I haven't been sleeping well, and on Wednesday I go to Austin for PaleoFX, so I need to get some good sleep for the next few days. Thursday is busy (way too busy for my liking), and then things calm down on Friday for a week ... until the gets wild!

Hope to see you at one of these events.

Yesterday I went bowling with Matt Smith, Jeff Schneider, Simon Black of, and Joe Polish of Now that's a motley crue. But wait, there's more... there was Jeff's wife (from Belarus), our friend Viktorijia (from Lithuania), Franklin (from Wisconsin), and Max and Bella (Matt's kids). Great times!

Today's Kickbutt Mindset Tip from my Virtual Mentor:

“Our biggest fears carry with them the greatest opportunity for personal growth. Our fears and how we face them bring out the best in us. If something doesn't scare us, if something doesn't challenge us, it doesn't change us. In life we have two choices. We either step forward, expose ourselves to risk and evolve, or we step backwards to stay safe. Remember that the safest path brings the least reward. Dare to face your fears, dare to take risks, dare to be better.” – Robert MacDonald

Bench and bowl on,

Craig Ballantyne, CTT

PS - Ask it!

Ask the big question: What do you really want to achieve in life? Then think, are the people I'm spending time with helping me achieve this? "The key is to keep company only with people who uplift you, whose presence calls forth your best." – Epictetus ... Become the person you need to be to achieve what you want to achieve.

Saturday, May 21, 2016

Punisher off day

Off-day. Just stretching and foam rolling. Going in for a Sunday morning bench press bonanza. Re-testing vs. week 1.

If you want more, do this:

Check this out...

Today's Kickbutt Mindset Tip:
Be on your best behavior today. Act polite and courteous. Do not swear. It’s just one day. You can do it. And then you can do it again and again. “Goodness in and of itself is the practice and the reward...fine-tine your thoughts, words, and deeds in a progressively wholesome direction...To be good is to be tranquil and worry-free...The virtuous life holds these treasures: your own right action, your honor, and decency.” – Epictetus

Be good,

Craig Ballantyne, CTT