Pressing and Rising

This is a fun update.

We have some killer new IG posts here.

And then a good meathead session in the Garage Gym.

1A) Pushup
1B) Band Pull

2A) Incline DB Press - 3x5 at 80
2B) TRX Underhand Row

3A) Close Grip Incline Press
3B) TRX OH Row

Today's Kickbutt Mindset Tip => How to Get Up Early

It really starts the night before, doesn't it?

I'll show you what to change in a moment, but first, a word of WARNING.

Listen, you shouldn't go from 7am to 5am overnight. Your body can't handle that.

Sure the first couple of mornings might seem exhilarating, but so does an affair (from what I hear!), and that's bad news.

And so is getting up too early too quickly.

You'll soon suffer from self-induced jet lag. Then you'll eventually crash, have regrets, and say, "Oh this getting up early thing is a stupid idea."

But it's not. Getting up a little bit earlier is a key to success.

So just start 5 minutes at a time. That's what I did back in 2006, going from 7:30am to 7:25am and eventually getting up at 5am without a problem.

Here's how to do that, starting with a little trick for the night before, and a plan for getting the best night's sleep possible.

1) The Trick: Set a Reverse Alarm.

You'll set this for 60 minutes before bedtime.

This is just as important as your morning alarm.

When the evening Reverse Alarm goes off, you'll start your wind down routine.

2) The Plan for Getting the Best Night's Sleep Possible

- Stop using all electronics, email, iPad, iPhone, etc. (Mandatory)
- Make your lunch for tomorrow. (optional)
- Have a bath (optional)
- Read to, or talk to, kids
- Catch-up chat with spouse/partner
- Read a real book or magazine (outside of bedroom) to make you sleepy
- Snuggle with spouse/partner

3) How to SuperCharge Your Sleep

In bedroom, practice best sleep hygiene practices:
- blackout shades
- cool room (65-67 degrees Farenheit)
- quiet as possible
- eye mask, ear plugs (optional, but highly recommended, especially when traveling and sleeping in hotels ... I've used these for years!)
- And remember, your bedroom is for TWO things only! :)

This is how you become a High-Performance Machine.

For more tips, watch my 10-3-2-1-0 Formula here:
=> https://www.youtube.com/watch?v=CWGuHnV4Gc8

Have a great night's sleep tonight!

Craig

10-3-2-1-0 Goodnight Sleep Formula

Caffeine and Deadlifts

Sorry for the delay, but I'm back and on track.

The weekend was really weird. Like super weird.

I got a sunburn, helped save a marriage, and was involved in 4 prayer circles. That beats my lifetime record by ... 4.

Anyways, quite an experience... and everything worked out.

Now on to business... And a Meathead workout update.

On Sunday I did presses and rows, on Monday I did arms, and on Tuesday I took the day off due to travel.

Today I was back at the YMCA and did a rare Deadlifts + Squats workout because I have another 2-week trip coming up and I'm not sure when I'll have the time for proper deadlifts.

1A) Hang Clean
1B) Mobility

2A) Deadlift - 2017 PB of 315x3 with hook grip
2B) Box Jump

3A) Squat
3B) Pullups

Great times!

Unfortunately I've probably had too much caffeine... Speaking of which, see the article below!

Also, read this article on high performance at work

Today's Kickbutt Mindset Tip:
"To whom much has been given, much will be required; from the one to whom much has been entrusted, even more will be demanded" (Luke 12:48)

Rock on,

Craig

PS - I made this FB post about caffeine that you'll enjoy...

The #Truth About Rocket Fuel...

Don't worry, it's NOT bad news...

***
Caffeine is the world's most widely consumed mood-altering drug in the world.

Caffeine increases arousal, focus, and even creativity. It can prolong muscle endurance. It can even help you fight off headaches because caffeine constricts blood vessels in the brain, and it can increase our tolerance to pain.

But caffeine also increases blood pressure, anxiety, tremors, and irritability.

It's tempting to go big in the morning...

==> But research from the US Army found that smaller, more frequent doses of caffeine lead to better long-term focus over the course of the day..

So let's look at caffeine amounts in drinks...

A 12oz can of coke (including Diet Coke) is 50 mg...do math for other serving sizes!
8oz black tea is 50 mg.
12oz Folgers coffee homebrewed is only 80mg
Red Bull can ... 80mg
Monster Energy Can is about 150mg.
Starbucks 2oz espresso is 150 mg.
5 hour energy (2oz) = 200mg
Dunkin Donuts medium coffee is 200mg.
Crackheads Espresso Bean Candies... 28 pieces... 200 mg!
No Doz = 200mg per cap
A venti Starbucks coffee... over 400mg!

But don't forget calories...

A grande Frappucino has only 95mg of caffeine, but over 200 calories. YIKES!

So where do you draw the line?

That's up to you.

Test & track your daily intake like you track your food intake.

Coaching and Lifting

Busy day here as I had an early dog walk, an early deadlift workout (doing it Friday AM instead of on the weekend), and then a trip to the airport.

I'm off to surprise Joel Marion in Florida. Loooooooooooooooooong story.

Today's Training

1A) Hang Clean
1B) Mobility

2A) Deadlift
2B) Mobility

3A) Barbell Row
3B) Pullup Bar Hang


Today's kickbutt mindset tip:

Good coaches call clients out on their BS. If you are a coach, do it. If you are a client, demand it. That's the power of coaching.

Likewise, real friends call misbehaving friends out on their BS. Do it. Demand it. That's the power of TRUE friendship.

Thanks to Sharran Srivatsaa for inspiring this one with a comment he made the other day!

PS -

Friday 5am advice...

One of my coaching clients came up with this wisdom...

How to Be the Perfect Parent

If you struggle to walk in the door in "SuperMom" or "SuperDad" mode...

... Consider the idea of the "From Work-to-Home Transition Pump-Up Song".

This technique allows you to be Best Dad Ever (or Best Mom Ever) at home no matter how the day went at work.

Here's how it goes...

Pick a song that puts you in a good mood... then play that song as you transition from work mode to family mode each night so that you can be the best parent you can be.

Leave all the negativity and pressure behind at work.

BONUS: If you work at home, play this song on repeat as you do your end of day "Brain Dump" and prepare for the transition from CEO to Perfect Parent.

You can also do the same thing in the morning, playing a positive pump-up song as you head to the office to put you in the right frame of mind to lead your team.

Music is the answer to your problems. ☺

Let me know how this works for you!

--

Craig Ballantyne

Author, The Perfect Day Formula

Join me at the 1st-ever Perfect Life Retreat in San Diego

    

Meh vs. Great

Today's workout was 'meh'.

Today's internet connection was 'meh'.

Fortunately, today's dog walk and weather were great. :)

1A) DB Press - 90x6
1B) Band Pull

2A) DB Incline Close-Grip Press
2B) TRX Row

The DB press was a personal best for 2017... so maybe the workout was good after all.

Today's Kickbutt Mindset Tip:

...courtesy of The Stoics...

Think about that "One Big Ugly Problem" (OBUP) in your life...

The OBUP causing you stress, anxiety, irritation, worry, or sadness.

Now IMAGINE that it was a close friend of yours dealing with this problem.

- What advice would you give?
- What comforting words would you say?
- What resource would you share?
- What encouragement would you give?

It's a lot easier to give advice to someone else that to take it, right?

It's easier to look at the problem without "outside eyes" and see the solution, isn't it?

This has been known for centuries.

In fact, Epictetus and other Stoic philosophers taught us something like this...

"When something bad happens, ask yourself, "What would I recommend if this happened to someone else?" And then do that. You'll probably be more rational. And it's harder to ignore the advice — because it's your own."

So my friend, step back, and look upon your problem with outside eyes.

The solution is there.

It always has been.

You just needed to find it for yourself.

PS – I was just interviewed again on my favorite radio show in San Francisco talking about the "two types of people in life"... find out which one YOU are in this episode here... Enjoy!

=> https://audioboom.com/…/6226814-august-21-2017-motivation-m…

Morning Mistake and Garage Gym Sweat Session

Let's start today with talking about a Big Morning Mistake so many make.

Too many high-performing people are still falling victim to this crucial mistake as soon as they wake up.

That mistake is hitting the snooze button.

But if you're a high performer, then you'll make this promise to me:

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

WOW! Isn't that scary? 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 used this system to quit cursing in just 6 days).

Today's Kickbutt Mindset Tip: The 7 Steps to Change Any Habit

1) Make the commitment.
2) Be proactive and plan ahead.
3) Eliminate the obstacles and temptations.
4) Get accountability.
5) Have consequences for your behavior.
6) Set a deadline.
7) And do the work!

No more putting it off. Make that big change today.

And now, finally, we get to today's workout...

1A) Double KB Front Squat

1B) KB Swing

2A) KB Reverse Lunge

2B) Ab Wheel

Sweaty session in the garage gym.

BTW, don't miss my IG posts here.

Talk soon,

Craig Ballantyne

PS - Here are a few dudes that don't snooze!

Jay Ferruggia and a Meathead Workout

Wild weekend and manic Monday morning.

Yesterday I was in the big city of Toronto for brunch and a couple of meetings. Good times were had, and more importantly, I snuck in a great workout in the morning in a high-rise gym. I had a beautiful view of the quiet city at 8am for a Meathead Sunday Funday session...

1A) Pushups
1B) Pullups

2A) 1-Arm KB Press
2B) More pullups

3A) EZ Bar Curl
3B) Triceps Extension

Today is an off day, but Bally the Dog and I went for a great walk. He had the energy of a young pup and was out chasing down the scents of varmints from the night before.

Great times!

Today's Kickbutt Mindset Tip:
Protect your days with the right habits and routines at night so that you can perform like a fighter jet first thing in the morning.

And live life on your own terms with Jason Ferruggia
=> https://www.earlytorise.com/017-renegade-life-design-overcome-struggles-live-life-terms/

Check out our podcast and learn how Jay, a meathead from New Jersey, evolves into a highly-connected, powerful, zen-like master who lives in California, has one of the most popular podcasts in the world, and has figured out the secrets to a great life. You will hear the techniques he learned from me, and how they made him financially and emotionally free of all that baggage back on the east coast.

Deadlift and Travel Saturdays

Started the day with a fun walk down to the old river. Bally the Dog was on the trail of something, and it's good to see him so full of energy. It was just like old time. He went for a swim and did a lot of barking.

After breakfast I did some writing and then hit the local YMCA for a deadlift session. Good times.

1A) Hang Clean
1B) Mobility

2A) Deadlift
2B) Mobility

3A) Leg Curl
3B) Mobility

Today's Kickbutt Mindset Tips:

You need to always be making the right decisions for YOUR right life.

This is how you have more success and less stress.

Live life on your terms, not someone else's terms.

The process of making better decisions for YOUR life starts with:

The Lost Art of Introspection.

Here's how to use it...

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.

Identify 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.

This includes making the right decisions in your mind about your self-image and overcoming the temptation to play small ball.

It's time for you to step up and be the best version of yourself – starting today and continuing next week and for the rest of your life! #perfectdayformula #introspection #selfreflection #mindset #decisions

High Performance Mastery and Garage Gym Meathead Mastery

Still? Really? After all we've talked about? :)

Too many potentially successful people make a crucial mistake as soon as they wake up.

That mistake, as you know from my book, is hitting the snooze button.

But if you're a fighter jet, then you'll make this promise to me:

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

WOW! Isn't that scary? 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 used this system to quit cursing in just 6 days).

Here are two dudes that don't snooze!

— with Bedros Keuilian.

I just don't get it.

Oh well...

I didn't hit snooze today even though I didn't sleep well last night.

But I got up and finished my #1 work project for the day, walked the dog, ate breakfast, spent another 90 minutes in creative time, and then hit the garage gym for the following workout:

1A) DB Press - worked up to a PB of 80x12

1B) Band Pull

2A) DB Incline

2B) TRX Row

Tomorrow is an off day and then Saturday AM is Deadlift Day. Hurray!

After lunch I did a podcast and two sales calls, batting .500. I had another high performer join my new Perfect Life Mastery program, which is a 3-meeting per year group that is the next level after my 1-year Perfect Life Workshop mentoring program.

I love sharing my gift of vision and structure with the world because it helps high performers help 10X's as many people.

Today's Kickbutt Mindset Tip:
The harder you work, the luckier you will get. Put yourself in the places you need to be to meet the people you to meet so that you become the person you need to become to achieve the goals you want to achieve.

Work hard,

Craig Ballantyne

Nashville Uber Toronto Workout

Here's a really fun podcast to start. Enjoy!

=> http://www.endofthreefitness.com/craig-ballantyne/

Don't miss the wacky fitness challenge he made me "invent" at the start of the show... But the mental toughness challenge is even better!

Today I did something different, too.

I went to the gym in the afternoon. This is rare. Very rare.

But good fun.

I started the morning in Nashville. Got up early, worked, and hit the airport at 7am. Had a couple of protein bars there, and then napped on a quick flight to Toronto.

Then I took a big leap of faith and took a $145 uber ride from the airport to my home... overall, it'll be cheaper than a rental car.

After petting the dog and cleaning his dirty ears, I biked to the gym for my first afternoon squat session in years.

1A) Squats
1B) Mobility

2A) Good Morning
2B) Box Jumps

Left hamstring was tight and my right IT band is still a tiny bit sore, but overall it was a good session.

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…no one likes a hypocrite.

Set your expectations high – and hit them.

Push on,

Craig Ballantyne

PS - Amazing post from CTT, Stephanie Flynn...

Becoming your best requires daily work. I am working on myself every day so I can make my team, clients, and daughter better every day. It is crucial my team works on themselves every day so that we can make our clients better every day.

We want to be fighter jets in life. When you are a fighter jet, you get extraordinary results fast. That means:

• Getting more done at work and at home in
less time
• Having massive amounts of all-day energy
• Feeling less stress and a greater sense of peace
• Having more impact and meaning through work
• And improving your health and wealth

Here's how you do that...

• More structure in your days
• Clarity of passion and purpose
• Strength in your skills and leadership ability
• Mental resilience and passionate persistence
• Constant and never ending
improvement => KAIZEN

You don't become stronger, happier, and more successful by accident, it is daily intentional (AMAZINGLY AWESOME) "work"

* Thank you for the inspiration Craig Ballantyne and Bedros Keuilian ... fighter jets

--

Craig Ballantyne

Author, The Perfect Day Formula

Join me at the 1st-ever Perfect Life Retreat in San Diego

    

Mornings and Meatheads in LAX and Nashville

This morning takes me from LAX to Nashville. I'm meeting a brand new coaching client that inspired a politically incorrect post (Below).

In the meantime, I rocked a short Meathead Monday workout at the hotel gym before hitting up LAX.

1A) Pushup
1B) Pullup

2A) DB Incline
2B) Face Pull

Oh, and here's my new podcast on morning routines.

Politically Incorrect Post:

Work-Life Balance is a myth for the High Performer.

#truth => There is no Work Life Balance for us.

Balance suggests an equal weighting.

The fact is, there is not an equal weighting between work and non-work in our daily schedule.

There cannot be Balance given the BIG goals you want to accomplish.

Not having "balance" is neither good nor bad. It just is.

"People are disturbed not by a thing, but by their PERCEPTION of a thing." - Epictetus.

Forget balance. And get rid of the stress in your life that comes from not living some other person's definition of balance. What a waste of energy!

Instead, strive for the right Work-Life MIX for your dream life.

Your Empire, and your Perfect Life, whether it includes a $1 billion company, a $500,000 net income, or shutting down work at 3pm every day, is not built on balance.

It does not serve you to waste energy chasing society's opinion of "work life balance".

What is right for others is not right for YOU.

So take the energy wasted on being bothered and put it into growth and constant and never ending improvement.

I like the following quote, and hope you will too. It was a favorite of Marty Edelston, a man who built the Boardroom Inc. publishing empire through hard work and long hours, and who was very happy doing so while also raising a loving family and having an impact on millions of people:

"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 his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him he is always doing both."

Bottom line:
Make the right decision, right now, for your right life. Always.

Today's Kickbutt Mindset Tip:

"It's not about the hour you GET up, it's about what you do with the hours that you ARE up." - Instagram.com/realcraigballantyne

Push on,

Craig Ballantyne

PS - Make the right decisions for your right life!

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Sunday Fun Day

Woohoo, another Sunday Fun Day with Jay Ferruggia in Santa Monica.

Although my mom was partying back in Toronto with my sister, too.

That makes me wonder... who is taking care of the dog!!!???

German dinner
#bratwurstandschnitzel #makingherwaythroughthebeerlist — eating dinner with Marc Doucet and Marlene Ballantyne at Otto's Bierhalle.

Oh well.

I also crushed a great workout in Costa Mesa this morning.

1A) Deadlift
1B) Box Jump

2A) RDL
2B) Mobility

Today's Kickbutt Mindset Tip:
Remember the 3-C Formula:

Control what you can.
Cope with what you can't.
Concentrate on what counts.

Workout and Workshop in California

Yesterday was fun. Just look at the smile on my face in the picture below.

After a morning workout with Bedros I drove down to Costa Mesa and spoke to 400 awesome younger-ish folks at Jason Capital's High Status Summit.

It was a blast. My favorite audience in the last 2 years.

Then I had dinner with the one-and-only Vince Delmonte. It was so great.

We ate BIG at Mastro's steakhouse.

Today I was fueled up for a morning meathead workout of arms and shoulders, that was it. Good times.

Then i had to rush to a Perfect Life Workshop. And i'll do the same tomorrow, too. (The workshop, not the workout.)

Sunday we deadlift!

Today's Kickbutt Mindset Tip:
Fight the dark side.

Remember, If the junk food is in your house, you are going to eat it. So get rid of it.

And don't let it in the house in the first place.

Don't let marketing or peer pressure suck you in.

Stay strong,

Craig Ballantyne, CTT

There are only 27 VIP spots left at the first Perfect Life Retreat! 🌴 Don't miss out on this incredible experience ... learn more here ==> PerfectLifeRetreat.com 💪💥 #Entrepreneur #Retreat #businessowner #change #mindset #motivation #Success

Perfect High Status Meathead Workout

This was my last morning in Chino Hills for this month. Bedros and I snuck in one more AM working at 24 hour fitness.

1A) Bench Press
1B) Pullup

2A) DB Press
2B) Chest Supported Row

And we filmed some videos and had a business meeting. A 10/10 trip to the gym. Wish every morning was like this.

Then I drove to Costa Mesa and spoke at the High Status Summit for my friend Jason Capital. Good times. Great audience.

https://www.instagram.com/p/BXoaC-1lU7P/?taken-by=jasoncapital

Then it was off to dinner with the one and only Vince Delmonte. We went over to Mastro's for steak.

Now it's time for a big nap before a Perfect Life Workshop in the morning.

Today's Kickbutt Mindset Tip:
The Discipline you Display Today will be Treasured Tomorrow. Get to Work. Win your Day. Own your life.

"Every success story works at physical health, improving their friendships and connections with others, being creative, and being grateful. Every day. For those who don't, they quickly get sick, depressed, anxious, fearful. They have to change their lives. When they make that change, universally all success stories say to me, 'that's when it all started going right.'" – James Altucher ‬

See you at PerfectLifeRetreat.com

Turbulence Training

Published by ITime Marketing · 9 hrs ·

With two full days jam-packed with coaching, the Perfect Life Retreat is something you don't want to miss. 🌴💪💥

You'll achieve more BIG breakthroughs (while working LESS).

And you'll open up more free time for your family and those incredible travel experiences you've always dreamed about.

And to thank you for helping us design the Perfect Life Retreat, we're offering an Early Bird discount and extra bonuses for a short time this week. 🐦💸

You can get the biggest discount here today => www.PerfectLifeRetreat.com

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Squats and Team Training at FBBC

This morning I got up earlier than usual, did some work, and then went over to 24-Hour Fitness for a 7am squat session with Bedros.

Next it was over to FBBC HQ for a Perfect Team Training session with several Fit Body Boot Camp franchise owners. It was awesome! We turned the rockstars into Superhero's to make them even more effective at changing lives. I loved it.

My morning workout:

1) Squat
2) Good Morning
3) Core Training

Today's Kickbutt Mindset Tip:

Get better every day!💪

Craig Ballantyne

Published by Craig Ballantyne · 6 hrs ·

Kaizen. 💪Constant and never ending improvement every single day, week, month, year, and decade for the rest of your life. 👊#growth #kaizen

"Never peak!" - @bedroskeuilian 👑
#entrepreneur #smallbusinessowner

California Pushups and Pullups

On Sunday morning, very early, I hit a new 2017 personal best on pushups.

I'm shocked. But somehow I managed to crank out 57 reps - without caffeine. Then I flew to LA to spend the day with Jason Ferruggia.

Great Sunday!

On Monday I had a day off from training and did a 4-mile walk.

Today it was back into the garage gym, but not my garage. It was at Bedros Keuilian's home in California.

On Thursday I'm squatting, so today was an upper body workout.

1A) Pullups
1B) 1-Arm KB Presses

2A) TRX Rows
2B) TRX Triceps


Today's Kickbutt Mindset Tip:
Everyone in the world has the same struggles. They don't have enough time. They lack clarity. They're not sure what to focus on.

The good news is that there are a few simple things you can do to take back control of your time and finally live your dream life.💪💥

And I'll explain exactly how to get it all at our 1st ever Perfect Life Retreat 🌴...

Read all about it here => PerfectLifeRetreat.com