Still Paying for Overdoing It Workout

Ugh, my neck was really mangled this weekend. I must have slept on it wrong Friday night. It's been irritated since a kettlebell swing workout the day after I returned from Europe, throwing off my training a bit.

The neck stopped me from training on Saturday, and I had to take Friday off because of early filming and an all-day workshop. Fortunately the tight neck didn't stop me from squatting on Sunday or doing presses today.

Sunday's workout was...

1A) Barbell Squats
1B) Box Jump

2A) Good Morning
2B) DB Lunges

I did two sessions of upper body mobility and lots of neck ROM stuff. I was much better this morning, but still did a long warm up before this garage gym meathead monday session:

1A) DB Chest Press (80x6x6)
1B) Band Pull

2A) DB Triceps Extension
2B) Rolling

Believe it or not, that's the extent of my workouts these days. I also do a lot of biking, too, now that summer is great.

Less is more, but it's hard to convince some TT'ers of that!

Speaking of less...

Try going without your phone for an extended period of time. Do this Digital detox challenge (my latest controversial podcast)

=> https://www.earlytorise.com/014-digital-detox-success-secrets-how-to-go-device-free-for-a-day/

Today's Kickbutt Mindset Tip:

Whatever you are going through, this too shall pass.

"Our present troubles are small and won't last very long. Yet they produce for us a glory...that will last forever." - 2 Corinthians 4: 17-18

This too shall pass.

Stay strong,

Craig Ballantyne

PS - How to dominate your days...

Sent this to one of my Perfect Life Workshop coaching clients... he just happens to be an actor on TV shows like Scandal, etc.

But a minor role player, and the father of two young kids, so his life is as stressed as anyone's... but here was my advice to him about having better mornings:

Your perfect morning routine starts the night before with a 4pm brain dump, to do list, and process planning session.

1) A "brain dump" is where you write down all of the work-related thoughts running through your head. This allows you to leave those thoughts behind and separates work time from personal/family time. Start using this exercise tonight. It allows you to be present with your family while not worrying about something from work.

2) After the brain dump, script your next workday, filling in blocks of time with important tasks to finish. List the #1 thing you need to work on first thing in the morning so that when you wake up you know exactly what to do.

3) Once you have chosen that priority, write down three steps to make it go smoothly. For example, if you wanted to write an article, then jot down three bullet points to make the writing easier... if you wanted to work on the bills, organize them into stacks and have everything ready to go... or if you wanted to rehearse a script, make sure it is open to the right page and make a few notes about the content so you are "already warmed up"

Other things you can do to make your morning easier include preparing your lunch the night before, laying out your work clothes, packing your work bag, and even sleeping in your (clean!) exercise clothes if you want to do that in the morning.

That makes your mornings flow freely, without anxiety, confusion, or rushing around.

PITN Pain in the Neck

This is embarrassing. I hurt my left neck/trap/rotator cuff over 10 days ago. If I sleep on my left shoulder, the injured area is tight in the morning.

It was bad this morning, and so that ruled out deadlifting, but I thought it would be okay for pressing. After a lengthy warm-up I decided against it and did some biking and sprints instead, along with extra rolling stretching. Tomorrow might work for deadlifts. If not, then it'll be squats. Either way, it's going to be a serious Sunday session. :)

"Journaling is like a toothbrush for your mind." - @ujramdas 🤔

One of the great insights from yesterday's Perfect Life Workshop in Toronto with another group of amazing Rockstars 💥

Hope to see you at your workshop soon!👊❤️🙏 #entrepreneur #success #workshop #perfectdayformula

Corporal Francis, CB, UJ, Mick, and Eva

Today's Kickbutt Mindset Tip:
Make Rules. List 3 rules that you will live by for the next 30 days. These rules are NOT meant to be broken. It could be: I will wake up at _am every day. I will meditate or pray for ___ minutes first thing each morning. I will drink ___ cups of water each day. I will exercise ___ minutes per day. I will call __ people every day. I will ___ every day before bed. Etc. Create 3 simple rules for 30 Perfect Days. Use your commitment to these 3 rules to grow stronger in all areas of life, discipline, commitment and love.

And use this plan at night, too:

Keep planning and preparing the night before and tackling that big project in the morning. That's what I did today to overcome the anxiety / stress / procrastination. It's what we must do!

If you're struggling or feeling frustrating... just do SOMETHING that moves you in the right direction. Action beats anxiety. Motion beats meditation.

Focus on what matters and get back to work doing it! ;)

Rock on,

Craig Ballantyne

PS - Remember this simple message next week!

Get up and get after your dreams!
#success #entrepreneur #motivation

Toronto Trip for Workshop and Dinner

Today's a travel day (automobile only) to Toronto. Tomorrow I have my next Perfect Life Workshop, and tonight I'm hitting a new steak joint in the city.

Workouts will be easy until Sunday morning when I deadlift again at the YMCA in Stratford.

Today's Kickbutt Mindset Tip:
"What would you tell & teach the world if you faced no judgement?" <= That's what you need to write & speak about.

Get a coach. Be a coach. Ask for help. Lift others up. Mentoring & accountability, given and received, is an essential component of success.

Do something awesome today,

Craig

PS - Don't miss these be Empire shows!

"These guys are animals. They're total machines Absolutely RELENTLESS💪 . We see them everywhere, all the time. Everyone always asks me, "Hey have you heard of these guys?" And I say, "Yeah, of course, I saw them on TV, heard them on the radio, listened to their podcasts, read about them in magazines...So what's their secret to building their empires?" ... They reveal everything on their Empire podcast.

New episode is up here => www.BedrosKeuilian.com/podcast

Morning Motivation and Garage Gym Workout Planning

Today I'm switching it up and posting before my training session because I wanted to share a few early morning tips.

The first one is my classic...

Mood Improvement Checklist:

• 1) Start each day with a One Minute Meditation (4-second inhale, 6-second exhale, 6 times)
• 2) Read one page from The Art of Living (lessons from Epictetus)
• 3) Walk outside for 20 minutes
• 4) Hug the loved ones in your life and tell them you love them
• 5) Write in your gratitude journal
• 6) Take a photo with your kids every day
• 7) Reach out to a different friend each night.

This is a section from my upcoming book, "Overcoming the Black Box of Anxiety", and also something that I use daily.

I've already done the first few steps, and next up is my workout... It'll likely be a lower body session in the garage gym of jumps, split squats, and reverse lunges. I just don't have time to get to the YMCA for barbell squats.

Today's Kickbutt Mindset Tips:
"First thing to do every morning is read or listen to something positive. Your mind is like a garden - whatever you plant grows. Plant good stuff." - Alwyn Cosgrove

Get your daily dose of morning motivation at TheMorningMessage.com!













--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Deadlifts and Devices

Yesterday was a device-free deadlift day, and there was some good news and bad news.

The good news was that I went about 24 hours without using my phone or the internet. The bad news is that I forgot I had to do a LiveStream last night, so I didn't get a full 36-hour break.

More bad news... my left trap and that side of my neck are still stiff and woke me up several times last night.

Yesterday's workout went like this:

1) Deadlift

2) Good Morning

3A) Front Squat
3B) Cable Abs

And today I'll head to the garage gym for chest presses and arms.

Today's Kickbutt Mindset Tip:

Here's the difference between you and others:

Most people quit at that initial inertia when they go through the suck factor.

You power through because you know that time under tension makes things easier with repetition and persistence.

You also have clarity of purpose thanks to your Vision.

These two things, persistence and vision, make all the difference.

Watch this video to create your 10X vision with my Million Dollar Question
=> https://www.youtube.com/watch?v=7CWvu-mCzV4

New Podcast is up, too. This week we have an interview with Carrie Wilkerson who went from broke and overweight to one of America's best female speakers selling out to crowds of 15,000 people!

itunes.apple.com/us/podcast/early-to-rise-radio-early-to-rise/id1246081196

And

On our ETR Radio website here

Push on,

Craig Ballantyne, CTT

Kettlebells killed me but i recovered old-man meathead style

Wow, I'm broken after yesterday's lower body KB workout.

And that was despite me cutting my volume in half.

But still, being away from swings for so long left me in a world of hurt. It was a good reminder of what a beginner feels when they do too much.

My sleep even suffered because of the tightness and irritation in my glutes and low back. Whooops. It's much better today, and I did a big old-man warm-up, and then a Meathead session in the garage.

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

2A) DB Curl
2B) DB Triceps Extension

The next two days should be off from lifting and then I'll deadlift on Sunday.

We also have a couple of videos for you today:

A 6am coffee with Shanda session...
https://www.facebook.com/HeartCoreBusiness/videos/1370122339691160/

And my Device-Free Challenge to you:
=> https://www.instagram.com/p/BWxEUc-Fnn9/


Today's Kickbutt Mindset Tip:
Stop doing it all yourself.

You are surrounded with love, support, and competency. Let others help.

Yes it will take time to train and coach others, but it is worth it. Trust people. Take a load off your shoulders, remove stress from your heart, and eliminate worry from your mind.

Push on,

Craig Ballantyne, CTT

PS - Bonus...

"If you don't like something, change it. If you can't change it, change your attitude." - Maya Angelou

Way Back Gym and Europe Photo

Argh, today I skipped the barbell squat session I had planned, and because I was very busy with work I was back in the garage gym. Good times, still, but it's a way back workout to minimal equipment.

1A) KB Double Front Squat
1B) KB Swing

2A) KB Reverse Lunge
2B) Stability Ball Leg Curl

Today's Kickbutt Mindset Tip

If you talk the talk, you better walk the walk. Because if you don't, you'll suffer from more stress and less success. To succeed, You must align your actions with your goals.✅

That starts with understanding your values and knowing what really matters in life.

1. Fill out the values pyramid.

2. Prioritize your goals with what matters.

3. Align your actions with your goals.

4. Be congruent and walk your walk.

5. Get faster results with less stress for more success. 💥❤️🙏

(These sheets are part of my Perfect Life Workshop, not available anywhere else, sorry!)

#perfectdayformula #entrepreneur #values #goalsetting #success Watch this video https://lnkd.in/eZWrvzd

Rock on,

Craig Ballantyne, CTT

PS - Way Back Wednesday

Jumping at the Louvre in Paris - 2009

Back on the Farm Workout

Back home on the farm with Bally the Dog and looking forward to a few weeks away from airports. My trip to Europe was amazing, and while my workouts suffered a little, I'm not that far off track. It was also good for a little recovery.

 

Today it was back into the garage gym.

 

1A) DB Chest Press - 6x10

1B) DB Row - 4x12

 

Today's Kickbutt Mindset Tip:
Everything you do sets you up for success or puts an obstacle in your way. Choose actions consistent with the image you've committed to. So...

 

"Take full control of, and responsibility for, your conscious mind and every aspect of your life." - Kekich Credo #30

Also, don't miss this podcast:

https://overcast.fm/+JR17NiyNo

 

"Great quote from Craig Ballantyne. Every time something is hard it's an opportunity to grow into a better version of you. Keep fear out of your decision making. I just texted a friend and said it's amazing how ridged thinking and fear will kill future abundance." - Shanda Sumpter

Last Day In Lisbon

Last night I had even MORE octopus. It was my best meal yet.

Today I have one more dinner with a friend and then I had over to Madrid, Spain for just one day, before flying home on Monday.

Today's Upper Body Hotel Workout

1A) Pushups
1B) Iron Cross

2A) 1-Arm DB Shoulder Press
2B) DB CSR

3A) Pulldown
3B) Triceps Extension

Good times.

My Morning Routine => https://mymorningroutine.com/craig-ballantyne/

3 Things Successful People Do At the END of the Day
=> https://www.forbes.com/sites/garrettgunderson/2017/01/18/3-things-very-successful-entrepreneurs-do-at-the-end-of-the-day/#4dfedf0e1fa0

Today's Kickbutt Mindset Tip:
"If you don't like something, change it. If you can't change it, change your attitude." - Maya Angelou

Push on,

Craig Ballantyne, CTT

Octopus Powered Deadlifting

It's been a great week in Lisbon, with another 36 hours to go.

Yesterday was the beaches, more octopus, and then an early night.

Today was a deadlift workout at Academia gym down near the water, followed with more octopus for lunch, then a couple of hours planning world domination at a cafe on the water.

The workout went like this:

1) Hang Clean
2) Deadlift
3) Box Jump

Today's Kickbutt Mindset Tip:

Review your week objectively by "watching the movie of your life."

See yourself as the main character, and judge the decisions you made.

What did you do right?

Where did you struggle with bad habits?

Who did you spend time with?

Are these the right people for your right life?

Where did you waste time?

What were your obstacles and temptations?

How can you overcome them?

Observe, learn, plan and prepare.

Do more of what works and less of what doesn't.

Rock on,

Craig Ballantyne, CTT

PS - Great podcast for you...

MYTHBUSTERS!

Find out why the "Hustle & Grind" mindset is wrong, wrong, wrong... and why you need to focus on putting more structure into your life and focus on scale in your business. These are the two KEYS to success.

Listen on iTunes here: http://apple.co/2tj93im

Watch on YouTube here: http://bit.ly/2tjwisB

#entrepreneur #podcast

Lisbon Lifting

Yesterday was full of airports and airplanes, naps during take-off, frustrating Uber rides, and a bus & baggage delay, but eventually we made it from Lithuania to Lisbon.

Going back "in time" 2 hours saved us, and starting the night on Portuguese time also helped me sneak in a 20-minute training session.

1A) 1-Arm DB Shoulder Press
1B) Mobility

2A) Chest Press
2B) Iron Cross

Then it was off to a roof top patio (pic below) and eventually a food hall for a dinner of cod, shrimp, and vegetables smothered in olive oil. Delicious.

(Lots more pictures on Instagram, too.)

I woke up too early today, but I'll do a quick workout before we head to some beaches.

Today's Kickbutt Mindset Tip:
Set 1 long-term outcome goal and 3 short-term process goals to get you there. Spend 5 minutes visualizing yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.

Rock on,

Craig Ballantyne, CTT

PS -

3-C Formula living creates opportunities like this to live an amazing life on your own terms.
1) Control what you can.
2) Cope with what you can't.
3) Concentrate on what counts.
At the end of your life, all that will matter are people and experiences, not money or stuff.
#perfectdayformula #success #entrepreneur #focus #goodlife

Lithuania to Lisbon and Legs

Back in Vilnius on Monday and I had a great workout at a very fine fitness facility called Impulse gym.

They had a large area devoted to plyo boxes, sleds, TRXs, powerlifting, and more. Oddly enough, it was on the 3rd floor of the gym, while the cardio was on the 2nd floor.

The workout went like this...

1A) Squat
1B) Box Jump

2A) Front Squat
2B) TRX Row

Today will just be walking... I did a loop of the large airport here in Amsterdam, taking 30 minutes to do the C and D gate areas. Later in Lisbon I'll walk about the town with my friends that I'm visiting.

But right now I'm writing from Amsterdam while on a long layover before my final flight of the day to Lisbon, Portugal. Earlier today, while waiting for my first flight, I got fired up and wrote the following:

Life is simple.

Make the right decisions, right now, for your right life. Always.

Sometimes that means, "Yes, eat the ice cream." But most of the time, it doesn't. Most of the time that means, "Stop eating the ice cream, turn off the netflix, brush your teeth, and go to bed."

Have the wisdom to know the right decisions for your right life and the conviction to make these decisions.

This is how you have more success and less stress.

It starts with introspection.

You are all smart people. You are exceptional at seeing what is right for others, and telling others what to do.

But when it comes to ourselves, we go blind.

The solution is getting outside eyes (from your coaches, and from yourself through introspection... Looking at yourself with outside eyes... examine your habits, decisions, and goals.)

Think about what is right for your life, and then set up your habits, rituals, and routines to make the right decisions for your right life, right now and forever more.

Today's Kickbutt Mindset Tip:
"Be positive. Always. With everyone. Including yourself. In all circumstances. Positivity opens doors; negativity shuts them." - Kevin Hart

Rock on,

Craig Ballantyne, CTT

Vilnius Bodyweight and BlackSmith Camp Workouts

Just got back into Vilnius after a fun weekend at the 8th Annual Blacksmith and Liberty Entrepreneurship Camp. This was our best ever camp, with smarter, more successful young entrepreneurs than ever before (the average age is about 30 years old). We also have a few new instructors bringing in some fresh blood and ideas to the event.

However, the workouts were easier than ever. :)

We only went 6 rounds on Punisher Squats. Our sessions lasted 20 minutes, not 30+.

Oh well, people were less sore and had more time to socialize and head down to the lake for a swim in the cold water under the warm early summer sun.

Today's Kickbutt Mindset Tip:
❤️

Craig BallantynePublished by Craig Ballantyne · 8 hrs ·

Lithuania Leg Workout 2017

Yesterday I flew from Budapest to Warsaw to Vilnius, so today I gave my arms a rest (LOL) and did a lower body workout at the Forum Sports Palace here in Vilnius.

Today's training was moderate in weight and lower in volume (2 sets each) because I have a lot of Punisher Squats coming up this weekend.

1A) Squat
1B) Mobility

2A) RDL
2B) Mobility

3A) Reverse Lunges
3B) Abs

Now to film a podcast, have a dinner meeting, and then enjoy my time at the 8th annual BlackSmith Liberty and Entrepreneurship camp near the famous Trakai Castle in the Lithuanian countryside.

Today's Kickbutt Mindset Tip:
Compare what you say you want VS. what you actually do. Do they match?

If not, time to change and figure out what really matters. Once you do, line up your priority with the actions you need to achieve it, and then embrace the pain, pay the price, and earn the prize.

Sincerely,

Craig Ballantyne

PS - Join me on a little tour of Vilnius, Lithuania...

where I am on another work-cation doing what I love with amazing people.

=> https://www.instagram.com/p/BWKPNCSlwy-/

"The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and religion. He hardly knows which is which. He simply pursues his vision of excellence in whatever he does, leaving others to decide whether he is working or playing." - #truth
Make no apologies for how you live your life. #entrepreneur #success #legacy

PPS - When you become a leader, everything is about OTHER people. - Jack Welch

Walking and Sleeping and Eating in Budapest

Wow, I slept in. It was a combo of the jet lag, 12 miles of walking per day, and only 6 hours of sleep from the past 3 nights.

Last night I went to bed at 10pm and I woke up at 7:30. It's rare that I sleep more than 8 hours, let alone 9.5.

After a quick breakfast we did another big walk (total of 12 miles in 6 hours), stopping for a bodyweight workout and a big lunch of Mangalica pork, a Hungarian specialty.

Today's Workout:

1A) Pullups
1B) Dips
1C) Bodyweight Rows

Tonight, one more dinner in Budapest. Tomorrow I fly to Vilnius for a couple of days before driving a couple of hours past Trakai Castle in Lithuania to the 8th Annual BlackSmithCamp.com event.

It's going to be an amazing time. This year our attendees include millennial tech entrepreneurs, a Ph.D. in neurosciene, medical doctors, internet marketers, Amazon experts, German bankers living in Bhutan, and so much more. I'll teach them a mini-Perfect Life Workshop and also put them through some Perfect Bodyweight Workouts.

Until then, enjoy your July holiday... whether it's Canada Day, Independence Day, or another "Happy Monday."

Listen to this story of the American Dream achieved through ACTION.
=> https://www.earlytorise.com/010-how-to-build-an-empire-the-story-of-an-american-dream/


Today's Kickbutt Mindset Tip:
"Your freedom is won in the morning. Get up 15 minutes early to work on your #1 priority in life and take control of your future. Do NOT procrastinate. Do NOT get distracted. Do NOT let anything stand in your way.  Quit talking. Start doing. Life rewards action." - Craig Code #3

Budapest Pushups and Szentendre Lunch

We've already done another 5+ miles of walking today in Budapest, this time around the pretty Margeret Island, before driving out to Szentendre for lunch. The restaurant felt like something out of Italy, and I had a whole trout and berry soup. Berry soup and cherry soup are amazing. Can't believe this isn't a "thing" in America!

Today's workout was in a tiny hotel gym.

1A) Pushups
1B) DB Rear Delt Raise

That's it.

Tomorrow I'll check out a local gym for a Hungarian deadlift session.

Today's Kickbutt Mindset Tip:
Sunday FUN day for your brain. #creativity
Get out of house 🏡 and go for a walk because your brain works different - and better - when you are in novel environments. BIG thinkers and geniuses know this. Use their secret to solve your problems today.

Watch the video here => https://www.instagram.com/p/BWCfg1AlTsx/?taken-by=realcraigballantyne




PS - Action!

You could know everything in the world but if you aren't putting any of that to use....putting it into #action then it's all going to waste.
•
Use every bit of knowledge and take ACTION!! 👊💥

Budapest and Slovakia

Two fun days in Budapest already. It's a great city, and has long been called the Paris of the East.

But it's much cheaper!

Lots of photos on Instagram and some below as well.

No lifting today, but we walked and hiked 10 miles. We even drove over to Slovakia for lunch, allowing me to cross another country off my list. I'm close to 40 now.

Today's Kickbutt Mindset Tip from the Budapest Red Bull Air Race

Sky is the limit for you. ✈️🦄👑
Push yourself.
Step out of your comfort zone.
Budapest Red Bull air race🇭🇺✈️👍

Back to a hotel gym workout tomorrow,

Craig Ballantyne, CTT

PS - Met Ronald Reagan on the streets last night..

With Ronald Reagan in Budapest...
 
"We can't t help everyone, but everyone can help someone" - Ronald Reagan

PPS - Listen to my new American Dream podcast at EarlyToRiseRadio.com