Squats in Denver Pre-Summit

Back in Denver for a week and excited to see a lot of friends at the annual Turbulence Training Summit. We have Scott Rawcliffe coming in from Australia, and Gilroy coming in from India. Plus, Bedros... Daniel Woodrum... Lesa G... and more.

It'll be fun.

I flew in last night and had a good squat workout this morning.

Today's Workout

1A) Squat
1B) Box Jump

2A) RDL
2B) Mobility

It's been a while since I've been under the bar, so I was conservative.

One more training thing for you... a replay of my No Cardio interview with the legend, Shawn Stevenson:

https://www.youtube.com/watch?v=qBHLxvdAadw

Today's Kickbutt Mindset Tip (is very popular!):

If you are struggling, stop feeling sorry for yourself and go out and help someone. Add value to the world. Turn your moping into mentoring and help someone climb the ladder in your world. The best thing you can do for yourself is to make everyone around you better.

Thank you for Craig Ballantyne for this. BRILLIANT!

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Craig Ballantyne It's a note to self!

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Pete Vargas III I just read the same thing. So good! Thanks Craig Ballantyne

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Maria Andros Visionaries give value first. Martyr's blame and complain instead of taking action now and helping someone. Helping takes the spotlight off self and serving always wins and gets rewarded in the end. #visionariesunite

PS - I'm in the news again...

https://www.inc.com/srikumar-rao/3-easy-rules-for-building-your-success-muscle.html?fixed

Very cool feature on Craig Ballantyne and The Perfect Day Formula in Inc magazine!

Perfect Workshop Client Love from Inc.com. Amazing to see what they've accomplished.

Muscle Expert and Meathead Toe-to-Toe

Lots of cool stuff here today!

I'm heading out to Denver in a couple of hours, but first a big Meathead garage gym. Well, actually a quick one after a short bike ride and running (biking) some errands.

1A) DB Press - Worked up to 2017 PB of 80x11
1B) DB CSR - 2017 PB of 70x12

That was it. Four sets of each.

This guy (below) does a lot more volume than me!

Fitness, nutrition, and the Perfect Day! ⏰

Muscle Expert with Craig Ballantyne and Ben Pakulski IFBB Pro.

3 hrs ·

New Episode is LIVE EP 21
Productivity & Success Transformation Coach, Craig Ballantyne joins Ben to discuss the nuts and bolts of engineering the perfect day f...






Today's Kickbutt Mindset Tip:
"I asked for strength and God gave me difficulties to make me strong. I asked for wisdom and God gave me problems to solve. I asked for prosperity
and God gave me a brain and brawn to work. I asked for courage
and God gave me dangers to overcome. I asked for love and God gave me troubled people to help. I asked for favors
and God gave me opportunities... 
I received nothing I wanted, I received everything I needed." – Hazrat Inayat Khan


Push on,

Craig Ballantyne, CTT

PS - I want you to promise me something:

You'll never hit snooze again - EVER.

Here's why...

"When you hit the snooze button, you're telling your hopes and dreams that they are not important and that they can wait."- Bedros Keuilian

Now do you really want your subconscious mind believing this? No way!

That's why you must NEVER hit snooze again. Here's a little incentive. Fine yourself $100 every time you hit snooze. Pay that fine to a cause you dislike.

Yes, this is extreme. But you need to get this serious if snoozing is a problem. You can also apply this to any bad habit in your life (I once used it to quit cursing in just 6 days).

If you struggle to get going in the morning, fixing the problem starts the night before with...

...an effective wind down routine to your day.

Most people let their nights ruin their days. I understand the temptation to "just do a little more work at night." But working at night only gives you a 0.5X boost in results, while dominating your morning gets you a 10X return.

That's why you must protect your mornings with the right habits and routines at night so that you can perform like a fighter jet first thing in the morning.

Here's how to build your Perfect End-Of-Day Routine so you own your mornings...

- Do a brain dump at the end of your work day. Get rid of all the thoughts running through your mind.
- This is also the best time to create your To-Do List for the morning.
- Next, set an alarm for 60 minutes before bed. That's when you must stop using your phone, eating, or playing around with your phone.
- Spend the final 60 minutes of your day in an old-school way...Tell a story to your kids. Talk to your spouse (about anything but work!). Make your lunch for tomorrow. Read a real book. Take a bath. Meditate. Do mindless stuff.
- Use good sleep hygiene (a cool room, quality sheets, an eye-mask and earplugs if needed, and consider taking melatonin and/or magnesium).

Finally, be CONSISTENT. Stick to the same bedtime every night and the same wake-up time each morning. This one habit is probably the most important of them all when it comes to waking up ready to go and dominating your days.

Deadlifts and Perfect Days

This is the nicest day of the year. I can't imagine it getting better. It's the type of day we wait for all winter long.

After a morning dog walk (when it was still a bit overcast), I finished up some writing on creating your vision, and then biked to the YMCA in the sunshine. It was a glorious ride, and a fairly glorious workout.

1A) Hang Clean (light, warm-up weight only)
1B) Mobility

2A) Deadlift
2B) Mobility

3A) Snatch Deadlift
3B) Pullup
3C) Reverse Lunge

That was good.

Then the best part of the day so far...  the bike ride home.

After lunch I'll bike back around the Avon River in my cute little town of Stratford, and catch up with some friends.

Today's Kickbutt Mindset Tip:
"Discipline and freedom are not mutually exclusive but mutually dependent, because without discipline we'd sink into chaos." - Paulo Coelho

Push on to freedom,

Craig Ballantyne, CTT

PS - Push again, every day!

We are not perfect, but we can get better every day. Never stop improving. Never, ever give up on what is important to you. Make the effort to add good habits and eliminate the bad. Take time to prepare two solutions for every obstacle in your life. Hire a coach. Get accountability. Implement the structure you need to live a better life. Commit to these changes and follow them every day.

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Cardio vs. Craig

Friday was an off day with a nice bike around my little town, even though it was raining.

Today's weather is a little nicer, and I'll go for another ride later, but first it was a solid, and super fast, shoulder press workout in the garage.

1A) 1-Arm KB Shoulder Press
1B) Band Pull

2A) DB Close-Grip Incline Press
2B) Mobility

Tomorrow is a big deadlift day.

Until then, here's a great training interview for you...

The Great Cardio Myth with Craig Ballantyne
http://mybodyblends.com/the-weight-loss-cardio-myth-with-craig-ballantyne/

Are you training hard...?

But, NOT losing the weight or seeing the body changes you want?

It's common for us to think that our calories in vs calories out formula is how we calculate how much cardio we are to do, right? Wrong! This is not necessarily indicative of how our bodies will respond to burning the 'unwanted' weight. Following a properly designed plan with both your cardio and strength workouts, plus structured meal plans is the best way to reach your goals. Too much cardio can lead to burn out and muscle breakdown.

This is exactly why I bring on Craig Ballantyne that has just released the The Great Cardio Myth...

To give you the real-world insights for you to simply follow so each workout is taking you one step closer to the body and health you want.

We Dive In This Episode -

* Why 1 mile doesn't equal 1 cupcake.
* Why both Craig and I weight train first.
* Why it's not about how many calories you burn in each workout.
* The myth of the 'Fat Burning Zone'
* And a lot more.

Click here for the full episode:

http://mybodyblends.com/the-weight-loss-cardio-myth-with-c…/

The Weight Loss Cardio MYTH with Craig Ballantyne

Are you training hard...? But, NOT losing the weight or seeing the body changes you want? It's common for us to think that our calories in vs calories out formula is how we calculate how much cardio we are to do, right?…

Today's Kickbutt Mindset Tip:
"If it is to be it's up to me." - #truth
PR = Success. 👏⚡️🦈
PR = Personal Responsibility
We can't depend on anyone else to do the work for us. Take PR and take control of your destiny. #perfectdayformula #politicallyincorrect

Push on,

Craig Ballantyne, CTT

PS - Enjoy some pillow talk with me here...

https://www.instagram.com/p/BUb7wvKlPmY/?taken-by=realcraigballantyne

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Meathead Vision

Fun workout today in the garage gym.

I also posted a few workout videos and pictures in an instagram story
=> https://www.instagram.com/realcraigballantyne

Today's training was simple. That's been my theme lately.

1A) DB Incline Press
1B) Band Pull

2A) DB 1-Arm Row
2B) Ab Wheel

Today's Kickbutt Mindset Tip:

Be the leader everyone is looking for. Build others up. Teach people what is personally possible. Give them hope and opportunity. Share your success secrets. Tell them what you've had to overcome. Do whatever it takes to show people it is possible to change.

And here's something for you on the weekend...

Always worth reviewing your vision because this is the Guiding Light to get you to your Dream Destination and to avoid dramatic detours.

Maybe this weekend while you're relaxing you can grab your favorite caffeinated drink, sit in a quiet spot, and re-watch this short video I made at Joe Polish's Mastermind about creating the 10X Vision for your life.

=> https://vimeo.com/user40524846/review/208248581/926eecc7a8

... See More

How to Create the 10X Vision for Your Life

vimeo.com

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Garage Gyms and Greatness

Today was a high volume garage gym workout. Fun times.

1A) Double KB Front Squat 6x10 with 53lbs kbs
1B) KB Swings 5x20 with 70lbs

2) Walking Lunges in backyard with 53lbs kbs

And today's kickbutt mindset tip was inspired by one of my favorite motivational speakers (after Matt Foley, of course)

Recipe for Greatness: A touch of madness to get started on the unknown. A dose of naïveté to persevere against all odds. And a great deal of faith to forge forward to the finish. #greatness

YOU have ALL of this.

Greatness requires you to go through tough times. Greatness requires the strength to never accept the unacceptable.

Greatness does not come easy. Embrace the struggle.

It is only through discomfort that we grow great.
#perfectdayformula

Good Deadlift

Today was rainy outside.

But inside the gym it was perfect.

This is how a workout is supposed to go.

Lately I've been doing less volume in my sessions, and continuing to drop my training frequency. But intensity is as high as ever, and it's paying off. I'm also squatting far less (with a barbell), and now the deadlift if moving.

Today's training:

1A) Deadlift - worked up to 335x5 (alternate grip)
1B) Box Jump - 6 x 3

2) Deadlift - 225x12,8

3A) Front Squat
3B) Mobility/Stretching

Good stuff.

Tomorrow is an off day with long walks and a bike ride.

Also, we had a little KB discussion on the forum:

Q: I have just got into kettle bells so i was excited to come across KB carnage. I currently have a 16kg and 20kg KB. 20kg is good for lower such as swings, DL, goblet squat. 16kg is my current limit for upper - press, snatch. However I tried TGU and am a bit worried 16kg is a bit too heavy, at the moment. Would you suggest doing the move weight free, or trying to improve a sloppy technique and it will come with trying.

Answer:
Yes, great question. Chris Lopez teaches it at CTT events with just using your shoe. Then you can try water jug, etc. Get the form perfect and then find objects to build up.

https://www.youtube.com/watch?v=L-M5Q7qUlT0

Chris will be at www.TTSummit.com on June 2-3.

Today's Kickbutt Mindset Tip:
You don't "find time" for what's important, you MAKE time. Make time for what matters. Don't let the minor take the majority of your time.

Push on,

Craig Ballantyne, CTT

PS - Watch out!

I'm revealing what's in the NEW Orange Box on Monday ... You're not going to want to miss this! be sure to check out

EarlytoRise.com for this awesome surprise!

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Saturday Pressings

Yesterday was an off day with an easy bike ride around my hometown.

Today was a heavy pressing, low volume workout. I'll do another bike ride later on before dinner. Tomorrow, we deadlift.

1A) DB Press - 90x4 (matched ol' 2016 PB)
1B) Upper back mobility

2A) DB Close Grip Press
2B) Rolling

3A) DB Triceps
3B) Stretching

Today's Kickbutt Mindset Questions:

7 simple questions:
1) Is the life you're living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have?
7) And if things aren't going great, what's at least one thing you can do to start making a change today?

You don't have to tell me, just tell yourself, and then get started on making the change.

Stay focused,

Craig Ballantyne, CTT

3 Tips of Insanely Successful People

Happy Saturday!

That's right, high-achievers don't stop on the weekend.

If you want to be insanely productive, there are only 3 things you need to do.

Here's a 60-second video explaining exactly what they are...

You'll find these habits help you:

• Make progress on your most important goals every single day before 9 a.m.
• Have clarity about what matters in the day ahead
• Execute on your most important tasks with uninterrupted focus, so that you can complete the critical tasks that will make your goals happen almost on autopilot

Enjoy the video and share with your high-achieving friends,

Craig

P.S. If you love this video, you're going to love what I've got for you on Monday. More to come…

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Traveling with Accountability

Today was an off day. I'm traveling from Denver to Toronto. You can follow my wild and wacky journey on Instagram.

=> www.instagram.com/realcraigballantyne

I also have a cool gift for you below.

But first, a workout update...

Yesterday was a meathead Tuesday session.

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

2A) Dips - 2017 PB (personal best) of 23 reps at 175
2B) BB Curls
2C) Cable Abs

Today's Kickbutt Mindset Tip:
A great quote ruined by bad decisions. Lesson #1... Your legacy can go poof. Lesson #2... "Quit? You know, once I was thinking about quitting when I was diagnosed with brain, lung and testicular cancer, all at the same time... But I'm sure you have a good reason to quit. What are you dying from that's stopping you?" - Lance Armstrong in Dodgeball

Talk soon,

Craig Ballantyne, CTT

PS - Please also use this sheet EVERY day.

Here's something I've been teaching my workshop attendees and it'll really help you stay on track...

You'll love it.

Instagram!

Are you following me on Instagram @RealCraigBallantyne?

I'm asking because I share photos, videos, and stories tracking my epic journeys around the world.

I also post exclusive coaching advice only viewable by my followers.

It's a quick way to get a jolt of motivation, or learn a new strategy for living and working better.

(Plus, I'll be releasing some big news next week exclusively on the platform!)

Here are some recent posts…

You can go here to follow, and remember to comment on your favorites and tag me in your Perfect Day Formula and Early to Rise posts!

See you on the gram,

Craig Ballantyne
Owner, Early to Rise
Author, The Perfect Day Formula

Deadlift in Denver

Back in Denver and had a great deadlift workout today.

We also filmed about 25 videos, including a Facebook live that you can watch right here.

But before that it was the workout...

1A) Deadlift
1B) Box Jump

2) High Rep Deadlift Set

3) Walking Lunges

4) Lots of rolling and mobility to finish

My neck was a bit sore, but the workout didn't make it worse.

Tonight I need to get a good 8 hours of sleep because I've been hitting only 6 for the past two nights.

Today's Kickbutt Mindset Tip:

Do the most important things before anyone interrupts you and progress will be yours. Progress builds momentum, momentum builds optimism, with optimism supports action. Take that first step in the right direction right now. It doesn't have to be big, but it has to get done. Mornings are powerful, but don't let your morning routine become a morning prison.

Push on,

Craig Ballantyne, CTT

PS - Today's big lesson...

Do your to do list at night

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University