Saturday, May 27, 2017

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

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:…/

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...

Craig Ballantyne
Founder, ETR University


Thursday, May 25, 2017

Meathead Vision

Fun workout today in the garage gym.

I also posted a few workout videos and pictures in an instagram story

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.


... See More

Craig Ballantyne
Founder, ETR University


Wednesday, May 24, 2017

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.

Sunday, May 21, 2017

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.

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.

Chris will be at 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 for this awesome surprise!

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Craig Ballantyne
Founder, ETR University


Saturday, May 20, 2017

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...

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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,


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
Founder, ETR University


Wednesday, May 17, 2017

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.


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.

Tuesday, May 16, 2017


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…

Screen shot 2017 05 15 at 9.27.44 am

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

Monday, May 15, 2017

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

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Craig Ballantyne
Founder, ETR University


Sunday, May 14, 2017

Steak and Bench

Ah, just had so many great people, places, meals, workouts, and good times here in SoCal. But now I'm at the airport and off to Denver for a couple of days (and more good times).

The last two days were off (just long early morning walks to do some thinking). And then today I was back in the gym for the first workout of my new program, and I clocked in at about 177 pounds, too. You'll see what was fueling me below. :)

Today at 24 Hour Fitness in Chino Hills I did...

1A) Bench Press
1B) Mobility

2A) Military Press
2B) Mobility

3A) DB Triceps Extensions
3B) Foam Rolling

Tomorrow is a deadlift workout, so I didn't do any back today.

But I was well fueled from this last night...

The Perfect Steak Formula at in Anaheim.

CB (cowboy) rib eye at The Ranch with @bedros_keuilian ... I always order the steak named after me. BTW, why is there no steak emoji?

#perfectdayformula #perfectsteakformula

Over the weekend I met so many great trainers...

Here's one with today's Kickbutt Mindset Tip:

Valerie Skinner with Bedros Keuilian.

And Here I am...Surrounded by GREATNESS. I'm so grateful for Bedros Keuilian & Craig Ballantyne and our killer Mastermind Tribe as they've helped me develop strengths I didn't know I had and a discipline that has helped me create a Life I Absolutely LOVE!

Thank you for helping me uncover the Greatness within so I can continue sharing my gifts with the world. Now more than ever I can clearly see that we can only RISE by Helping Others.

I have so much more room to grow but I'm looking forward to seeing my Vision become a Reality.

But the man NOT pictured here is who I'm most Grateful for: My amazing Husband Chad Skinner who Has ALWAYS believed in me since Day 1 and inspires me to keep fighting for my dreams. I Have SO MUCH LOVE for you. Never forget that.

A Big Hug goes out to all my mentors and fellow Masterminders. You guys GET ME and I will always love you all for that

Get Ready for VAL...Version 2.0 ;) Let's do this!" - Valerie Skinner


I love it.

Push on,

Craig Ballantyne, CTT

PS - Had another Perfect Life Workshop while I was there!

Craig Ballantyne
Published by Craig Ballantyne · 18 hrs ·
Amazing Perfect Life Workshop... lives changed, visions created, world domination plans built. So looking forward to their success stories.

Thursday, May 11, 2017

California Gym Workout

Hey, it's Mastermind time down in California.

Life is good when you're surrounded with great people.

This week has been awesome with Bedros. I did a livestream, we filmed another podcast, and we've eaten a lot of sushi!

Today's workout:

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

2A) TRX Row
2B) Pushup

Today's Kickbutt Mindset Tip:
People won't always understand or accept your dedication to self-improvement, so when you are having a bad day and when people are talking behind your back or making you feel bad for your RIGHT decisions, please remember this:

Do not take it personal when someone attacks you.

This will happen a lot when you step out of your comfort zone and become the best person you can – and are meant to – be.

Simply look at the criticism constructively, and discard personal attacks. You are making the right choices for YOUR right life. That's what matters.

Operate with honesty and integrity all the time and you will never have to worry about what other people say about you because you are doing the RIGHT thing. I know it.

Stay strong and keep on pushing on,

Craig Ballantyne, CTT

PS - More great advice...

"Deal only with people you can trust and get all the others the hell out of your life."‬ - Charlie Munger ... Eliminate the negativity and attract better people. Then have gratitude for the deep relationships in your life. Send a card to a friend today. Do something for the good people in your life today.

Saturday, May 06, 2017

Sushi and Lunges in NY City

Late night last night so I uncharacteristically forced myself to sleep in an extra hour.

My morning workout was quick but unpleasant.

1A) DB Lunges
1B) Cable Pullthrough

Hotel leg workouts can be the meanest because I do a high volume of painful single-leg exercises.

After that I had an outdoor breakfast meeting at the legendary Sarabeth's restaurant on Central Park, and then another meeting.

Saturday's late lunch was awesome.

French restaurant 🍣 sushi at Rue 57 near Central Park.

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Today's Kickbutt Mindset Tip:
If you owe someone an apology, reach out. Do what you don't want to do. Say you're sorry. Speak from your heart. Problems only get worse the longer you let them linger. Deal with it now. Look fear in the eye, take a deep breath, and do the right thing.

Breathe deep,

Craig Ballantyne, CTT

Craig Ballantyne
Founder, ETR University