2017 final workout into 2018 yoga

Well, today was too tempting for me. I went in and did another garage gym workout with the new barbells. It was fun, and tomorrow is definitely going to be a Yoga day.

Today's session - after an early morning walk through the snow and very cold temperatures - went like this:

1A) Pushups
1B) Jumping Jacks

2A) Front Squat
2B) Plank

3A) Overhead Squat
3B) RDL

Tomorrow should be delivering lots of DOMS and frigid temperatures to kickstart the new year.

But that's not going to stop me from taking an epic walk under a crazy moon and 0 degrees Farenheit at about 6am.

Quite a bit different than 12 years ago on New Year's Day when I was taking a cab to the emergency room for my 1st ever Anxiety Attack!

Boy how times have changed. ;)

So Happy New Year and stay strong and safe.

Here's to a great 2018.

Today's Kickbutt Mindset Tip to End 2017:

You are capable of so much more.🙌

2017's struggles have only served to make you stronger. 💪

2017 was the foundational year that had to be set as the launchpad for your breakthrough year of 2018 that is finally here for YOU.

Continue to stick to your vision and values, doing what is right for your right life - always.

Celebrate the past and focus on your future.

2018 is your year... You got this!


And there's still time to watch the 90-day planning video podcast for 2018...

EmpirePodcast.com - Episode 27

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2018 Reconstruction Training

My new training plan is a little like 2009's "Reconstruction". After the first week on it, I wouldn't say that it's causing me anxiety, but it feels like I'm not doing much.

Still, I need a little extra recovery anyways.

Also, just got a barbell set for the home gym. That's a big deal. Starting with my first home deadlift session today - and all types of barbell exercises.

Will post some photos soon!

Today's Training:

1A) Hang Clean (in place of jumps)
1B) Floor Press

2A) Deadlift
2B) Front Squat

3A) Barbell Rollout
3B) Barbell Row

Today's Kickbutt Mindset Tip:
Set hard deadlines for your dreams.

Be clear about the costs for missing the mark. Make the consequences matter. That's the only way you'll change before it is too late.

Also...

Remember this next week: "Do NOT obsess about your scale weight. Focus on behaviors that help you lose fat. Millions of people have been deterred from their fat loss program because of erroneous emphasis on bodyweight, rather than body fat and inches lost."

And finally...

Do not say, "You can't do that," or "I'm not good at that."😮

Change your belief in yourself.💥

You might not be the best you CAN always get BETTER.🙌

Put in place a plan to build the skills and relationships that will make a difference in your life.✅

Make 2018 the year you do the DEEP work to grow personally and professionally, to get out of your comfort zone, to add value and grow a network of amazing people...

...and to try and to fail and still get back up enthusiastic as ever!

Do everything in 2018 in a better way than you have before.💯

Let's go. Start NOW.

👌

Remo

People and Yoga and Bally Birthdays

Yesterday was an off-day of just yoga and a 30-minute walk in the bitter cold on the farm.

Today is Bally's birthday, so there will be lots of celebrations. :)

Also did this workout:

1A) 1-Arm KB Overhead Press
1B) Box Jump

2A) DB Chest-Supported Row
2B) Yoga (to let the grip recover)
2C) DB Reverse Lunge

3A) DB Triceps Extension
3B) Yoga (to let triceps recover)
3C) Crow Pose

Today's Kickbutt Mindset Tip:
"If you change the way you look at things, the things you look at change." - Wayne Dyer


PS -

People always ask me, "Craig, what do you do for fun?"

My answer is that I simply love to meet interesting people.

And so at the end of every December I like to list all of the new and exciting people that I've met in-person over the past year.

So much gratitude for everyone on this list.

(Special thanks to Jason Ferruggia, Joe Polish, and Bedros Keuilian for making so many introductions.)

NOTE: This list is in relatively random order!

Sharran Srivatsaa – Great friend, inspirational business role model and leader, and coaching client that is just scratching the surface of his full potential.

Sol Orwell – Did we just meet this year? Seems like decades. Thanks for being one of the most interesting men in the world. And cookies. Thanks for loving cookies.

UJ Ramdas – Thoughtful and inspiring creator of the 5-Minute Journal, lover of great Toronto restaurants (thanks for the recommendations!), and helpful critic of my Perfect Life Workshop program.

Becky Lynch & Luke Saunders – Worldwide superstars ... so much love and energy... and so many lessons to learn from them about persistence and passion for what they do.

Amy Sessions Ledin – Amazing mom, fantastic coach, and inspiring fighter. So excited to see what 2018 will bring for you now that so many of the obstacles are out of the way. (Erik Ledin, you're okay too :) ... but I've know you forever.)

Sasha Larkin – You are awesome. So grateful to have met you and looking forward to more time with you and Tim Larkin in 2018.

Jesse Itzler – Awesome to see the 100 Mile Man speak ... he's hilarious... and great to catch up after. Thanks to Shanda Sumpter for helping with the connection.

Matthew Del Negro – The man who stole the show at the Perfect Life Retreat this year... Very grateful for you, your podcast, your persistence, and your vision for 2018. It's gonna be a great year for you.

Casey Arnold – You are all heart! You're generosity, love, knowledge, and persistence are going to pay off big time for you in 2018. Can't wait to watch you grow.

Wayne Sutherland – My man... Thank you for taking Massive Action. Looking forward to you dominating your path in 2018. Your opportunity is here, boss!

Mike Liambas – Technically we've never met, but grateful for the Liambas family connections and hospitality. Keep fighting, good sir!

Mary Shenouda – Rockstar. Thanks for your wisdom and inspiration and all the Sunday Santa Monica brunch adventures.

Kamal Ravikant – Looking forward to a proper meet-up in 2018 ... and meeting your Silver Lab, too!

Becky Beck – OMG Becky. Thank you for being so awesome.

Claire & Joy from GirlsGoneWod – Instant best friends. Love the sass and snark. Thanks for having me on the show.

Chris Harder – Dude, it's like we've been friends forever. Thanks for bringing your Midwestern-ness to the West Coast and coaching so many people to world domination. ☺ Here's to an even bigger, more abundant year in 2018 for you and Lori.

Jenah & Mike from Vegas – Amazing coaching clients. Love your can-do, get-it-done now attitudes. Here's to a huge year for VORE and your family in 2018.

Chris Dufey & Lauren Dufey – So much love for you. Thanks for the visit to Café Gratitude and looking forward to your big move to Cali in 2018.

Steve Weatherford – You sir, are a force of nature.

All my new friends that I met at our 6th annual Toys for Tots event in Denver ... you know who you are!

And I'm also going to cheat and thank a few friends that I reconnected with after many, many years...

Justin Goff – Thanks for being at the Retreat and looking forward to some adventures in 2018.

Chris Haddad – Thanks for the great conversation at my event and the follow-up call. I learned a lot from your journey and appreciate you sharing your wisdom.

Luka Hocaver – My man! Inspired by you everyday on IG and in the gym. Lots to learn from you in 2018. Thanks for dominating the scene and showing Ferruggia how to live life right. ☺

Phil Caravaggio – Our brief end-of-the-year conversation was one of the highlights of my year. Looking forward to dialing in some coaching ideas with you in 2018.

Finally, my list of interesting people that I want to connect with in-person in 2018...

Joel Zimmerman (Amy Sessions Ledin - need your help)
Nicole Moudaber
Tony Robbins
Sara Blakely
The Rock 
Peter Diamandis 
Molly Pittman (any friend of Rob Hanly & Laura Hanly is a friend of mine!)
Jayson Gaignard (can't believe we still haven't met even though you just live down the road, ha!)
Michael Hyatt (the man is a Systems Genius... definitely need to learn more from him)
Justin Trudeau (would make for an interesting podcast guest!)

New Workout and Books and Gratitude

Over the weekend and Christmas Day I spent a lot of time reflecting on 2017, productivity, and training.

The past year was relatively injury-free, but recently my left elbow is slightly sore (seems like medial epicondylitis - golfer's eblow). It won't get better and it's annoying me. Also, my left groin is slightly irritated. Nothing major, but it got me thinking that perhaps I need to adjust my training.

But before I get into that I need to mention one random thing:

"Rogue One" seemed like a pointless movie.

Ok, back to training...

In addition, traveling so much and having busy days filled with early appointments, filming, and flights has disrupted my ability to get to the gym as often as I'd like ... or a gym with the right equipment.

So after yesterday's introspection, and thanks to the power & mobility inspiration from Luka Hocaver's IG account, I've decided on the following for the first quarter of 2018, aiming to enjoy my training, still continue to focus on strength, and get the weight back up to 180, while eliminating nagging injuries and being 'flexible' enough to train anywhere.

CB's 2018 Training Plan

1) 3 days per week of total body training (details below)

2) More yoga (even if most of it is just self-taught)

3) More play, more hiking, more swimming, and more multi-directional running/agility work

Training Day Outline (can be done in supersets or circuit):

1A) Jump
1B) Press

2A) Lower Body Strength
2B) Pull (1B & 2B can be switched out for one another... i.e. on deadlift day)

3A) Hypertrophy move (anything goes!)
3B) Core move (ditto!)

So today's Garage Gym Workout looked like this...

Old-Man Warm-up with a little extra yoga

1A) Prisoner Squat
1B) Decline Pushup

2A) Bulgarian Split Squat
2B) DB Rear Delt Raise

3A) DB Power Shrug (shrug with calf raise)
3B) Power Wheel Ab Pike

That was fun and involved more conditioning than most of my recent sessions. Tomorrow will be yoga and long dog walks. I imagine my calves will be sore tomorrow.

Next... I wanted to share my 2018 Book Wish List...

Here are 10 books I'll read in 2018, including this one about "Captains"...

"The most crucial ingredient in a team that achieves and sustains historic greatness is the character of the player who leads it." – Sam Walker, "The Captain Class: The Hidden Force That Creates the World's Greatest Teams."

1. The Captain Class - Sam Walker

2. Principles - Ray Dalio

3. Make Today Count - John C. Maxwell

4. Die Empty - Todd Henry

5. The Art of Living - Sharon Lebell ... (reading for the 7th time)

6. Ready, Fire, Aim - Michael Masterson ... (for the 4th time)

7. Breakthrough Advertising - Eugene Schwartz ... (for 2nd time)

8. The Untethered Soul - Michael Singer

9. Side Hustle: From Idea to Income in 27 Days - Chris Guillebeau

10. Man-Up - Bedros Keuilian (Sept 2018 => ManUp.com)

Here are 10 of my favorites from last year... => https://lnkd.in/dEA5qZZ

Today's Kickbutt Mindset Tip:

Folks were loving this post on social media today...

"Gratitude is the single most energy producing emotion on the planet." - Dan Sullivan

"Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude." - Ralph Waldo Emerson

"Piglet noted that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude." - Winnie-the-Pooh

Pressing and Christmas Dog Greeting

Drove home from Toronto on some messy roads this morning, but it was all worth it to get greeted with ol' Bally The Dog's wagging tail. He's still a little stinker. Missed the old guy.

After sorting through week's worth of mail I hit the garage gym for this:

1A) DB Press
1B) WYLIT

2A) Handstand Pushup
2B) Iron Cross

3A) KB 1-Arm Overhead Press
3B) Mobility

Today's Kickbutt Merry Christmas Mindset Tip:

You've had success before and you'll have success again.
•
So it doesn't matter what happened in 2017, next year is gonna be even better.
•
I️f you stumbled... get back up.
•
If you won BIG, stay humble and play it again better than before.
•
Tag someone in the comments below that needs this message today.
•
Believe in them and believe in yourself.

Fast Squat Session

Weird day. 

It snowed, but I had several meetings around town. My feet were soaked at the end of the day, haha.

But they actually dried out during my squat session because we're not allowed to wear shoes in the gym.

Anyways, made some nice progress on some projects before the holidays.

Had a meeting this AM and then hit the gym for:

1A) Squats

1B) Depth Jumps

2A) Front Squats

2B) Cable Abs

Then to another meeting.

Today's Kickbutt Mindset Tip:

Don't throw good energy, love❤️, money, or time after bad.

Now having said that, I just realized something...

There is something you absolutely need to "gift yourself" this year.

And that is ... The #1 secret ingredient to success in every area of your life:

It's accountability... But it's not "just" accountability... There's more to it...

"You must have accountability to people that you deeply do not want to disappoint."

This might include God, your spouse/partner, a big brother, a wise sister, a close friend, etc.

I have THREE powerful people in my life that I DEEPLY do not want to disappoint.

@bedroskeuilian 
@jayferruggia 
@livingstoic

Having them there to keep me on track has made ALL the difference in my life.

Do you have people like that in your life?

I'm worried you don't.

But I encourage, no, INSIST that you take massive action to find them.

Sometimes you have to pay money for them.

Sometimes you have to travel to them.

For me, it's both.

And it's worth every minute and every penny.

So...

My Christmas🎄 and New Year's wish for you is that you find these people soon.

Your 2018 ... and your future... depends on it.👊

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--

Craig Ballantyne

Author, The Perfect Day Formula

Get Your Friends of Craig Workshop Discount

    

Bench and Bonus

Writing up my workout before I actually do the workout today.

Hoping it goes something like this:

1A) Bench Press
1B) Iron Cross

2A) Close-Grip Board Press
2B) DB Row

3) Handstand Pushup Hold

Today's Kickbutt Mindset Tip:
"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year. Situations aren't important. How you react to them is." – Kekich Credo #58

And today's gift for you:

Merry Christmas and Happy Holidays from old CB and Bally the Dog. My gift to you is a free copy of the brand NEW audio book version of The Perfect Day Formula (this one is read by me!) Download it here:

=> http://www.craigballantyne.com/happyholidays

Deadlift and Mornings

Yesterday was an off day from training but a full day of filming.

We have a new course, The Perfect Morning Routine, coming out in January.

Today's Training:

1A) Deadlift
1B) Box Jump

2A) Snatch Grip Deadlift
2B) Shrug

Today's Kickbutt Mindset Tip:

It's easy to see what is right for others, but when it comes to seeing what is right for us, we go blind.

The solution is getting outside eyes from a coach, and through the self-reflection questions, I give to my clients. 💥

One of the most important exercises I teach at my workshops is to "Watch the Movie of Your Life" each night.

This little 5-minute reflection technique allows you to review your day objectively. 🤔

Just close your eyes and judge the decisions you made all day.

· What did you do right?
· What did you do wrong?
· Where did you waste time?
· Where did you struggle with bad habits and temptations?
· How can you overcome them tomorrow?
· Who did you spend time with?
· Are these the right people for your right life?
· What was your biggest victory of the day?
· What's the biggest victory you need to have tomorrow?
· How can you make sure that happens?

📲

Want morning motivation - Check the link in my IG bio here: https://www.instagram.com/realcraigballantyne/

👇

Friday and Saturday Update

Yesterday was an off-day from training, although it was a great day in terms of coaching, beard trimming :) and self-reflection.

Today was a great day. I wrote for over 5 hours in the morning, finishing up some major projects and getting a head start on a few others. This is going to be a busy week because we give our ETR team the entire week off over the Christmas break... and we have lots going on starting January 2nd.

After writing I slipped over to Bang Fitness for a good session:

1A) Front Squat
1B) Jumps

2A) Squat
2B) Glute-Ham Raise

Also, make sure to read this article on things not to do in the morning.

Today's Kickbutt Mindset Tip:

Action beats anxiety.🙏

"Motion beats meditation."

If you're feeling frustrated that things aren't moving fast enough, don't waste time or energy on worrying.😡

Instead, identify one thing you can do right NOW to do for others, to move you ahead, and get you out of this funk.

Get a small win today and keep building on that momentum.

When you pour love❤️ and energy into your community, it comes back to you 10-fold.

That's not the only reason you should help others, of course, but when you give, you grow.

Do something right now to make things better for someone today.

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Cali to Toronto Snow and Deadlifts

Back in snowy Toronto and ready to head to the gym soon.

Yesterday I finished my trip to California with some intervals in Santa Monica, and then flew back to Canadia.

Today I'll be doing:

1A) Deadlift
1B) Box Jump

2A) Glute-Ham Raise
2B) Shrug
2C) Ab Wheel Rollout

Had an amazing trip but I'm very happy to be home!

Today's Kickbutt Mindset Tip:

"Success is simple once you accept how hard it is."

Once you accept how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take, it becomes simple.

You just do the work and follow the path laid out by your mentors and other trailblazers.

It is not easy... but it is SIMPLE.

Only once you accept this will you succeed.

Santa Monica Gratitude and Rings

Yesterday was a walking day, with an hour in Chino Hills and probably another 90 minutes (spread out over 3 walks) in Santa Monica.

I stopped in at Cafe Gratitude for some great vegan food and a catch up with Zander Fryer. Then I met up with Jay Ferruggia to watch our friend fight on UFC Fight Night, but he lost. :(

Today's workout was down at the Santa Monica Rings.

Four rounds:

1A) Ring Pullup
1B) Dips
1C) L-Sit
1D) Decline Pushups

Now it's time for brunch with Jay & Jen.

Today's Kickbutt Mindset Tip:
"No matter what happens, it is within my power to turn it to my advantage." - Epictetus

Stay strong,

Craig Ballantyne

PS - Make sure to send a Thank You card today!

I do this every day and it's been a game-changer for me.

Chelsea at Fit Body Boot Camp is going to love this surprise thank you card 🙏🙏

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Tyler Durden and Squats

My life, coach, Tyler Durden, has a very important message for us today.

But first, my excellent workout after a long walk to the 24-Hour Fitness gym.

1A) Front Squat
1B) Box Jump

2A) Squat
2B) Hamstring Curl

Today's Kickbutt Mindset Tip:

---

Kekich Credo #4 - Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do MORE than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way.

__________________

Because some days you just need a punch in the gut from your life coach, Tyler Durden😜

"This is your life, and its ending one minute at a time."💥

"You're not your job. You're not how much money you have in the bank. You're not the car you drive. You're not the contents of your wallet."🙏

"...the things you used to own, now they own you."

"Without pain, without sacrifice, we would have nothing."

Embrace your life and focus on what really matters!
#fightclub #entrepreneurmindset #bettereveryday #resilience

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Podcasts and Training

Quick workout today down in the Bedros Keuilian garage gym. I'm out in Chino Hills and we had a lot of filming to do today (6 podcast episodes!).

Today's Workout

1A) Pullups
1B) 1-Arm KB Overhead Press

2A) Ab Wheel
2B) TRX Triceps Extension

Today's 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.

Speaking of podcast episodes, this one was so much fun.

GGW Ep.231: Joy, Claire, and Craig Ballantyne

This week we welcome Craig Ballantyne to the podcast, and immediately dive in like old friends! Craig is a Productivity & Success Transformation Coach from Toronto, Ontario, Canada, and the author of The Perfect Day Formula: How to Own the Day and Control Your Life and The Great Cardio Myth. We learn a little bit about Craig's background as a trainer and fitness nerd, and how his commitment to efficiency has made him into a successful business coach, as well as an advocate for ditching the low-and-slow cardio mindset. Craig explains how to get started with "Owning Your Day," even if you're a working mom with a toddler who feels like there is no hope (cough cough), and gives us some insider info that might convince you once and for all to never step on an elliptical again.

220 pushups

When I woke up this morning it felt like my body had been hit by a truck.

And it had.

The Deadlift Truck.

After shaking off the cobwebs, doing some work, and finishing with meditation, it was time for a hotel room workout.

1A) Pushups (50, 25, 25, 25, 25, 25, 25, 20) = 220 reps
1B) Iron Cross

Decent times.

One more half day here in Denver then off to SoCal.

Today's Kickbutt Mindset Tip:
"Do one that scares you every day" – #truth...

Stop procrastinating & take care of business on those boring tasks that have piled up. Phone a colleague & clear something up.

Lead your team and mentor a junior member.

=> Read this leadership article

Give the help that you would have appreciated 10 years ago.

Push on,

Craig Ballantyne

Deadlift Day in Denver Before Going Away

Monday is my 2nd last day in Denver. Tomorrow I head to SoCal.

Today was a great deadlift workout.

1A) Deadlift
1B) Box Jump

2A) Rack Pull
2B) Core Training

Also, make time for your life with Time Blocking.

Today's Kickbutt Mindset Tip:
Life's a b!*@# and then... WHOOOOSH. Success. Everything you've worked so hard for will finally pay off... At work, in life, in love. Success comes in spurts. A big WHOOOOSH is coming your way.

Push on,

Craig Ballantyne