Squat Photoshoot and Bench Press Plan

Things are getting crazy here. It’s crunch time.

 

We have a HUGE coaching session coming up at EarlyToRise.com on Wednesday night. Over 3000 people are registered to attend. That’s certainly the biggest audience I’ve ever taught at once. It’s going to be incredible.

The energy at ETR is through the roof right now, and I love it.

 

But before I dial in all the systems for go time, there was lots to do in the gym and for my upcoming Cardio book.

 

First, a 5am workout. It went like this:

 

1A) KB Swing

1B) Mobility

 

2A) Front Squat- new PB of 185x4

2B) Bodyweight Row - 4x15

 

3) Regular Squat 225lbs for 16 reps

 

4A) DB Split Squat

4B) Good Morning

 

And tomorrow is my first bench press workout in my transformation. I’m trying to get 2014 TT Client of the Year, J-Roc, to join me. He has a few injuries to work around, but he loves the program I sent him.

 

Second, we had a photoshoot for the workout section of my upcoming book, The Great Cardio Myth (pre-orders start next week!). It was easy. I made Missi Holt do all of the hard exercises.

Here are some pics of the behind the scenes photo shoot... and you'll be able to pre-order the book very soon!

 

Third, I had a Men’s Fitness workout program to write up for my friend, Sean Hyson. Yep, I’m slipping back into Men’s Fitness magazine. Good to work with some old friends there…

 

Alright, time to get back to work.

 

Today’s Kickbutt Mindset Tip:

All the planning in the world is no good if you don’t follow through. The great news is that the faster you go, the more momentum you’ll build, and the easier it becomes. So just get started. Right now. Don’t procrastinate a second longer. Take massive action today and Get It Done (GID baby!).

 

Get moving,

 

Craig Ballantyne, CTT

 

PS – Join me in the TT Transformation Contest today…

 

…I don’t care if you’re a “PRO” and there is no Pro Category this time.

 

It’s ridiculous that you’d let a contest dictate your decision to improve your life.

Stop procrastinating and rationalizing your indecision.

 

Let’s get to it.

 

Step up.

Join me here and Brother Mann here:

=> www.transformationcontest.com

 

It’s time for you and I to play UP a level.

Let’s go!

Sunday Funday in my New Playground Gym

I am really loving this new gym in Denver. There are tons of toys and only a few girls and boys, so that means plenty of room to do whatever you want, like use the battling ropes, and no waiting for squat racks.

On Sunday morning I wandered in around 9:30 and did a Sunday funday workout of:

1) KB Snatches

1b) Mobility/Foam Rolling

2) Battling Rope 20-10's

3a) Hang Cleans

3b) DB Neutral Grip Incline Presses

4a) Biceps Curls

4b) Mobility/Foam Rolling

That was fun.

Almost as fun as seeing this picture of a Mikey Whitfield-esque pancake breakfast posted by my virtual training mentor, Bobby Maximus. Check this out... it would stuff me and sedate me for days!

=> https://www.instagram.com/p/BEmJAXxlu8X/

Instagram photo by Bobby Maximus • Apr 24, 2016 at 8:11pm UTC www.instagram.com See this Instagram photo by @bobbymaximus • 227 likes

Hilarity.

After training I ran some errands to stock my new apartment in Denver (hotel living was getting outrageously expensive) and then I spent a leisurely afternoon thinking and reading. It's going to be a very, very busy week at the Early To Rise office.

We have a HUGE webinar coming up on Wednesday night, and I hope you can make it.

I also have a photoshoot on Tuesday morning for my upcoming book, The Great Cardio Myth.

And on Friday I have a coaching client coming in for a 1-day Perfect Life intensive session.

Finally, on Saturday, I get to exhale.

Oh, and new bench press program starts on Wednesday, after a squat workout on Tuesday.

Monday through Sunday = another fun day.

Always good times.

Today's Kickbutt Mindset Tip:

All the planning in the world is no good if you don’t follow through. The great news is that the faster you go, the more momentum you’ll build, and the easier it becomes. So just get started. Right now. Take massive action. Get it done.

Following through is fun,

Craig Ballantyne, CTT

PS - Don't miss my latest podcast with the legend...

...Mr. Ben Greenfield. It wasn't what I expected...

http://www.bengreenfieldfitness.com/2016/04/how-to-have-the-perfect-day/

How To Have The Perfect Day www.bengreenfieldfitness.com How To Have The Perfect Day - Here's The Official Formula For A Perfect Day: How To Take Control & Own Your Life.

Bench n Dead n Denver

On Wednesday, Aug 27th, I'm going to start a bench press transformation using the basics of a Jim Wendler 5-3-1 program. But today I had one last deadlift-bench workout.

1A) KB Swing
1B) Mobility

2A) Deadlift
2B) Bench Press

3) Walking Lunge

Pretty good times at my new gym in Denver.

Now for lots of writing and coaching one of my new exec clients.

BTW, here are a couple of articles I wrote this week:

- http://www.earlytorise.com/7-things-honor-mentors-memory/

and

- http://www.earlytorise.com/your-future-2/

Today's Kickbutt Mindset Tip:
Plan ahead. Know your obstacles. Identify at least 2 solutions for each roadblock. For example, for your diet, do your shopping and cooking and meal prep on the weekends, so that during your busy week you have your meals ready…and you avoid vending-machine regret. For your workouts, always have one of my no-equipment short, burst circuits at the ready…for when you can’t get to your normal routine. You can succeed if you plan and prepare. No excuses. Let’s go!

Take action,

Craig Ballantyne, CTT

PS - Do the WHOOOOSH.

The Success WHOOOOOSH effect occurs only after you do the work, fight the resistance, and persist through troubled times. Stay strong!

5 Pillars to Embrace the Sacrifice

n January of 2006 I was at the lowest of my lows. I was a struggling personal trainer trying to share my message with the world, while at the same time dealing with crippling anxiety attacks.

Each night I’d wake up at 3am with a tingling sensation running from the top of my head down to my fingertips. My chest was tight and I felt as though I couldn’t catch my breath. I thought I was having a heart attack day-after-day for six weeks straight.

I tried everything, from yoga to Qi Gong to all types of relaxing music. I even bought a dog thinking that petting him would ease my worries, but I quickly found out that a rambunctious Chocolate Lab puppy named Bally only adds to your anxiety. Ha!

Eventually I broke free. I hired Professional Accountability to help me become calm and confident again. That's one of the 5 Pillars of Success that I discovered along the way. 

When you have these 5 Pillars in place, you can achieve every goal that you have in life. You can get what you deserve. Your dreams become possible for you to achieve.

I’m living proof. Today I own the business of my dreams. I help over 255,000 people from all over the world each day as part of my 10 Million Transformation Mission to transform the lives of 10 Million men and women before 2020.

It wasn't easy to get here. There were dips and dark days on my journey, just as you might be struggling with in your life today. But you don't have to struggle on your own.

I’m here to tell you that things can – and WILL – get better.

If you put the 5 Pillars of Success into place, you can achieve great things in your life.

I promise you that.

So let me teach you all about them.

Let me help you build a NEW and IMPROVED life - the one you desire and deserve.

  Join me for a Free Success Coaching session here

Please accept this personal invitation to take control of your future, to achieve your dreams, and to change your life.

  Sign up for THIS free coaching session to discover how you can create a NEW and Improved life

I can’t wait to meet you and go on this Transformation Journey with you.

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – When the days are dark and the dips are deep…

Embrace the Sacrifice…when your kids keep you up at night…when people bring in donuts while you diet…when your workmates need emergency help at quitting time…when you family makes unreasonable demands…

Embrace the Sacrifice…when your workout asks for one more rep…when a loved one needs a shoulder to cry on…when your dog wants to go out in the rain…when your friends need a designated driver…

Embrace the Sacrifice…when your heart says yes but your head says no…when your alarm goes off and your body wants sleep…when you have a chance to get better but your comfort zone calls…

Embrace the Sacrifice. You can do it. I believe in you. Stay Strong & Push On!

  Sign up for your Free Coaching session now

Personal Story About Building a Better Life

Hi, Derek Wahler here…

I’m a Certified Turbulence Trainer from Wisconsin and Craig let me step in today to give you this really important message.

No doubt you've heard about his Perfect Day Formula. It has raving fans from every corner of the globe, such as Ali Fox in Australia, Barry Dunlop in England, Simon Black in South America, and even the Pitbull of Personal Development, Larry Winget, here in America.

Now Craig can tell you how magical his formula is until he’s blue in the face, but I wanted you to get a first hand account from someone who has actually used it.

I met Craig a little over 2 years ago, back when I was stuck in a tiny cubicle working for a giant, soulless corporation.

I was miserable and underpaid (like you might be). Every morning on my drive into work I thought, “Really, 40 more years of this?”

Fast forward to today, I now own an extremely profitable online fitness business, started my own boot camp from scratch, and I get to help thousands of people around the world as part of the team at Turbulence Training and EarlytoRise.com.

Thanks to Craig, I’ve automated 90% of my businesses, get to work from home, and my wife was able to quit her job to be a full-time mom for our 1-year old daughter. Now I get to wake up every morning to a huge smile on my wife’s face every morning instead of watching her leave for a job she hated.

And the crazy part is…

I’m not that smart (anyone who knows me will tell you that!)

I don’t have a fancy degree.

And I don’t come from money.

I just followed the simple formula that Craig gave me nearly two years ago to finally get the freedom and success I had been chasing for years…

While following my passion for helping others through health and fitness.

And the good news is…

Craig decided to share all of his best secrets for free during a special live event next Wednesday, April 27th.

Click here to reserve your spot for this special FREE event

You see, it doesn’t matter if you want to lose weight, transform your body, start a business, increase your income, regain your health, have deeper relationships with your family, or become so successful that no one could ever ignore you again…

It all starts with Craig’s dead-simple formula that ANYONE can do to completely change their life.

It’s crazy because so few people know these secrets.

And even fewer actually use them.

But that’s good news for you and me.

Because once you make these simple steps a part of your daily routine, you’ll never have to worry about “competition” ever again.

There’s no way for them to keep up.

It's that simple, which is the main reason why I do it.

  Click here to reserve your spot for this special FREE event

You can use it to get anything you want in life.

But nothing will happen until you start taking action.

So you can sit back feeling helpless as the weeks, months, and years pass you by while nothing changes for you and your family, or…

You can claim your spot for Craig’s live event below and put the future of your family, health, wealth, and happiness back into your own hands.

  Click here to reserve your spot for this special FREE event

The world is yours when you take action,

Derek Wahler, CTT
Certified Turbulence Trainer

PS – Here’s just a tiny bit of what you’ll discover during this free live event…

• Why most "time management" books and so-called "productivity hacks" actually make you WORSE at managing your time and creating your dream life
• The #1 sleep habit change you can make to have more all-day energy than you'd get from TWO coffees
• How to solve your biggest problems - and take action on your greatest opportunities in life - in just 5 minutes in the morning

  Click here to reserve your spot for this special FREE event
 

Here I am living a life of freedom with my daughter - thanks Craig!

New Gym in Denver

Some new stuff for you today. First, I joined a new gym here in Denver. It's the newest location of the Colorado Athletic Club. It's a little shinier than the old place I went, but a lot emptier, too. That makes it easier for do everything I want with no one getting in the way.

It was easy to do that today because I was on an upper body meathead mission. The workout had to be quick because we always have early meetings in the Early to Rise office on Thursday morning.

I was in the gym before 5:05am and out before 5:45am. Here's the session:

Warm-Up
WU1) Elevated Pushups
WU2) Band Pulls
WU3) T-Pushups

1A) Military Press
1B) Pullups

2A) Dips
2B) Barbell Rows

BTW, here's some more info on warming up:
=> http://www.earlytorise.com/how-to-warm-up/

Next, a new and sassy podcast for you. I was her "first" (male on the show). Listen to me talk with the "shameless mom".

=> http://shamelessmom.com/episode/16-craig-ballantyne-the-perfect-day-formula/

Today's Kickbutt Mindset Tips:
“Regardless of what happened in the past, today is a new day. You can open a new chapter or you can write an entire new book. Once you learn to let go of the past then you can truly start living in the moment. Don't trip over what's in front of you because you're too busy looking behind you. Let go of what is weighing you down and build the life you want and deserve.” – Robert MacDonald, @bobbymaximus

And a NEW Nutrition Kick in the Butt!
Get serious about your nutrition. No excuses. You know what works. Make a plan. Follow it. Step-up. Just because you spend time with poor eaters doesn't mean you should eat like them. Be the example you want to be for the people around you.

Set the pace,

Craig Ballantyne, CTT

PS - Check out this article...

...that was inspired by Nestor.

=> http://www.earlytorise.com/7-things-honor-mentors-memory/

PPS - This is also worth checking...

http://www.earlytorise.com/10-reasons-youll-never-next-elon-musk-steve-jobs-tim-cook/

save the date for this coaching session

You’ve never seen this before…

…this is the FIRST time I’ve ever done something like this, and so I wanted to send you this personal invitation to save the date and join me next Wednesday on a special LIVE event from our brand-new studio in Denver.

You’ll discover…

• Why EVERY "Time Management" Book and Productivity "Hack" Makes You WORSE at Getting Stuff Done and Harder to Live Your Dream Life
• How to solve your biggest problems - and take action on your greatest opportunities in life - in just 5 minutes in the morning
• The 3-letter attitude adjustment anyone can make that guarantees success in life

  Click here to reserve your spot for this special FREE event

It’ll be like having me sit down at your kitchen table and walk you through how to get more done in life so that you can be more successful in building your wealth, improving your health, and still making it home on time for dinner.

It’s all happening on:

Wednesday, April 27th, at 8pm EST

Plus, when you save-your-seat today, you’re getting access to a brand new FREE report that I’ve created that will help you get a head start on getting more done and achieving more in life.

Plus, you'll have a chance to win a $6000 private coaching program from Craig just for attending.

Save this date on your calendar:

Wednesday, April 27th, at 8pm EST

  Get access to the special event AND your free Perfect Day report here

Taking care of your future,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Save the Date!

It’s just one week away and happens LIVE for one night only.

Save this date on your calendar:

Wednesday, April 27th, at 8pm EST

  Get access to the special event AND your free Perfect Day report here

Squats in the Garage Before a Flight to Denver

Travel day, preceded with a garage gym workout, though. It was meant to be a barbell squat day, but I just didn't feel like hitting the local YMCA.

So, to the garage I went, and it was a good one.

1A) KB Swing
1B) KB Goblet Squat

2A) DB Split Squat
2B) Power Wheel Rollout
2C) DB RDL

Next up, a drive to the airport, then a flight to Denver, and then a 10-day stint down in Denver working on some big Perfect Day Formula projects.

Speaking of which...

Here's some cool user feedback on the 10-3-2-1 formula in the PDF:
=> https://www.themuse.com/advice/i-tried-the-103210-productivity-trick-and-surprised-myself-with-the-results

Today's Kickbutt Mindset Tip:
Make today the day you finally leave a bad habit behind. Sit it down and tell it that it's time to move on. Thank it for the memories. Wish it well in its future endeavors, but it make it clear there’s no room for that bad habit in your future. Tell that bad habit, "It's me, not you" and kick it to the curb for good.

Be proud of yourself for taking action, getting out of your comfort zones, and getting closer to the business and life of your dreams. It's your life and doing the right thing is more important than what other people think or say about you. Stay strong. Get stronger.

Go the distance,

Craig Ballantyne, CTT

PS - Listen to this...

I’ve been interviewed on over 50 podcasts so far this year, and I’ve learned a lot. In a great podcast, an interviewer is well prepared (i.e. they have researched me, read my book, and have even improved upon the sample questions I've sent in advance). A great interviewer is also a quick thinker and knows when to deviate from the script. They sense when to spend more time drawing out the most pertinent stories for their audience, and when to add their own experiences for color commentary.

This is the best podcast interview I have done so far

http://seancroxton.com/012-craig-ballantyne-perfect-day-formula/

Sunday Morning Meathead

Ah yes, a quiet and relaxing Sunday morning after a nice sleep. What a day to be a Meathead.

After a dog walk on a warm sunny spring morning, followed with a good Bulletproof breakfast, it was time for the ol' Meathead in me to enjoy an upper body workout in the garage.

Off we went for:

Core Training Warmup of Planks, Bird Dogs, Ball Curls, and Jackknives

1A) Close-Grip Pushups
1B) DB Shrug

2A) TRX Row
2B) TRX Triceps
2C) TRX Biceps
2D) TRX Abs

First time using the TRX this year. What a day.

Great times.

Today is an off-day because Monday's are always so busy.

Yesterday I also had a chance to finish up reading The Godfather, and I'm creating a list of The Godfather's Golden Rules of Success (don't worry, they apply to us legitimate folks, too!).

Until then, follow this week's 7-Day Goodness Challenge:

Do one per day.

1) A random act of kindness ... buy coffee for the person behind you at Starbucks, etc.

2) Connect with an old friend... someone you haven't seen in 5 years

3) Make a career connection between 2 good people you know

4) Do 3 minutes of mid-day meditation

5) Volunteer to walk a friends dog

6) Mail a thank you card to someone

7) Make a donation to food bank

Let me know how it goes!

And then use today's kickbutt mindset tip:
Don't quit. You can do it. I believe in you. Take the mistakes from the past and burn them. Focus only on what you can achieve in the future.

Taking care of you,

Craig Ballantyne, CTT

Deadlifts not in Denver

Today was a great day. I made a lot of progress on a big project for Early To Rise, and then I dug deep for deadlift day.

After that it was time to hang out on what has to be the nicest day of the year so far here in Southern Canadia. It's a perfect, fresh spring day. Just glad I'm not in dreadful Denver today with all the snow.

Today's training went like this:

1A) Power Clean
1B) Mobility

2A) Deadlift
2B) Bench Press

3) Walking Lunge

Couple of days off until Tuesday's squats, then a drive to Toronto and a flight to Denver. Hopefully all the snow will be gone by then. (Whoa, just checked the forecast...it's going to be over 80 degrees in Denver next weekend...perfect for a hike. And more deadlifting.)

If you need something quick this weekend, fire this up:

Try this quick and effective exercise!

The 4-Minute Lower Body Burpee Gauntlet Challenge Workout

Today's Kickbutt Mindset Tip:
Be proud of yourself for taking action, getting out of your comfort zones, and getting closer to the business and life of your dreams. It's your life and doing the right thing is more important than what other people think or say about you. Stay strong. Get stronger.

Be strongest,

Craig Ballantyne, CTT

5 reasons you gain weight on weekends

Here are the 5 top reasons you will gain weight this weekend (according to MSN.com and Bally the Dog):

1. Too many salty foods (salt leads to water retention).
2. You're addicted to cardio, like spinning. From MSN: "Research indicates that when your favorite spin class is always on the brain, you apt to consume more calories."
3. You make bad diet choices that have leave your digestive system "plugged up".
4. More booze. Less sleep. No routine. All bad news for staying slim. From Bally the Dog: "Woof Woof"
5. You go on a weekend 'guilt-free' eating trip of sugar, carbs, and mindless snacking while watching Netflix. From MSN: "A study published in JAMA Internal Medicine found people consumed 65 percent more calories from snacks while watching a high-action, high-volume Hollywood flick."

Listen, it's okay. We can fix this.

Weight loss researchers recently stumbled on a major breakthrough...

... they're calling it "the biggest discovery since the calorie", because:

1.    It pops open "diet-resistant" fat cells and sucks out the fat locked inside...
2.    Floods your body with sustained energy, while firming up muscles...
3.    And regenerates brain cells, strengthens the heart and rejuvenates skin...

PLUS: It repairs joints, strengthening bones and revitalizes your liver, thyroid, kidneys and more.

However, most of us have dangerously low levels...

This skyrockets your risk for heart attack, stroke and Alzheimer's.

AND makes burning off fat calories next to impossible.

However, this breakthrough allows men and women of all ages to boost their levels naturally:

  "Eat Fat Cells" And Burn Calories Like Crazy With This...

I can't believe more people don't know about this:

It's the next frontier in sustainable weight loss that you must know about now.

  Here's the full story...

Taking care of you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Here's another fix...

The #1 secret to having amazing all-day energy, every day, is to go to bed and get up at the same time every day. Do this for the next 21 days. If you happen to stay up late, stick to your strict wake-up time and have a 20-minute mid-day nap the next day to make up for it). This habit is a key to success.

Quick Workout and My Morning Routine

Had a quick garage-gym workout on Wednesday as part of a busy day. That's why I didn't get a chance to update this. So here goes the summary of Meathead Madness:

1A) DB Chest Press - 70x14 (new 2016 PB)
1B) Band Pull - 4x25

2A) KB 1-Arm Standing Press - 4x8
2B) DB CSR - 4x12

That's it. Today is an off-day with a couple of longer dog walks.

Good times.

But don't miss this:

=> http://mymorningroutine.com/craig-ballantyne/

Today's Kickbutt Mindset Tip:
Make today the day you finally leave a bad habit behind. Sit it down, thank it for the memories, then kick it to the curb for good.

Kick it,

Craig Ballantyne, CTT

PS - Success...

Success comes in spurts. You'll do all this work and feel like you're getting nothing and nowhere...nothing, nothing, nothing...and then suddenly, WHOOOOOSH. Success. It comes in spurts. Never give up.

Squats in the New Racks

Good start to the day. It began with a solid bit of writing and studying and preparing for a big Perfect Day Formula presentation at the end of April.

Then it was on to a meditation (20 minutes), a dog walk (25 minutes), breakfast, and then a squat workout that went like this:

1A) Squats
1B) Box Jumps

2A) Front Squat
2B) Good Morning

3) DB Split Squat - Alternating back and forth between legs

Volume was low, so soreness shouldn't be too bad.

It was great that my local gym added a 2nd squat rack. Unfortunately they have a weird set up in the gym. The squat racks are in the middle of the weight room, so someone can - and did - do shoulder presses on a bench while staring me in the eyes while I squat.

A little weird...

Just a little...

Fortunately I tend to go when it's not busy.

Should make for some amusing workouts.

Tuesday's 2-for-1 Transformation Tip:

Do you have enough dissatisfaction with the way things are in order to generate the intense desire you need to achieve change?

If you’re “just fine” with the way things are, you’ll never act bold enough to make things different. You’ll never go all-the-way to improve yourself and your situation. Find the reason to change.

If you ‘feel’ like you’re struggling, if you ‘feel’ like nothing works, take a look in the mirror and ask yourself, “Do I really care about making this change? Do my actions match my words? Or am I secretly satisfied with the situation as it is? And if I’m not, what fears are stopping me?”

Get honest with yourself. Get clarity and congruence. And then decide, what, if anything, is truly going to change today.

To your clarity,

Craig Ballantyne, CTT

PS - Winners of the 25th TT Transformation Contest...

... have been announced!

Congrats to Todd for winning it all!

Click here to read Todd's TT essay

Arms Abs and Inspiration

Back to back off days. On Tuesday I'll hit the gym for squats. The local YMCA has added a 2nd squat rack, so that relieves the stress of going to the gym and having to wait my turn behind a line-up of other lifters.

If you're looking for something quick today, try this:

The 10-Minute Super Arms and Abs “Pump” Workout
- Rest 15 seconds between exercises.
- Go through the circuit once… or twice if you’re addicted to an all-morning muscle pump that will make your arms look super sexy and lean at work

1) Pushups – As many repetitions as possible in 60 seconds
2) Iron Cross Hold (or DB Chest-Supported Row) – 30 seconds
3) Kneeling Plank-to-Triceps Extension – 30 seconds
4) Squat & Curl (with or without dumbbells) – 60 seconds
5) Rocking Plank – 60 seconds
6) Reverse Lunge with Curl – 30 seconds per side
7) 1 & ½ rep Close-Grip Pushups (kneeling, if necessary) – 30 seconds
8) Iron Cross Hold (or DB Chest-Supported Row) – 30 seconds
9) Kneeling Plank-to-Triceps Extension – 30 seconds
10) Squat & Curl (with or without dumbbells) – 60 seconds

Notes:
1 & ½ rep Close-Grip Pushups – Lower your body all the way down, push halfway back up, then lower all the way back down, and then push all the way up. That’s one rep. Use perfect form, so do them on your knees if necessary. It’s all about your triceps (the back of your arms).

Plank-to-Triceps Extensions are also known as Sphinx Pushups.
Watch them here.


Squat & Curl – Squat down with your arms at your sides and palms facing forward. As you stand back up, flex your elbows and contract your biceps to curl your palms to your shoulders. Hold dumbbells if you want. Straighten your arms as you squat down again.

Reverse Lunge with Curl – Step back with one leg and hold your arms at your sides and palms facing forward. As you stand back up, flex your elbows and contract your biceps to curl your palms to your shoulders. Hold dumbbells if you want. Straighten your arms as you step back again. Do all reps for one side and then switch… after taking a 15-second break.

Whew.

Good times.

Today's Kickbutt Mindset Tip:
"When you reach an obstacle, turn it into an opportunity. You have the  choice. You can overcome and be a winner, or you can allow it to overcome you and be a loser. The choice is yours and yours alone. Refuse  to throw in the towel. Go that extra mile that failures refuse to  travel. It is far better to be exhausted from success than to be rested  from failure." – Mary Kay Ash

And a reminder to...

Greet your obstacles with energy and a smile (and a wagging tail)

Never give up,

Craig Ballantyne, CTT

Garage Gym Fun and a New TT World Record in Weight Loss

Garage gym total body workout to follow-up yesterday's deadlift session. Now I have a few days off before squats.

1A) Pushups (200 total reps in the workout)
1B) Band Pulls
1C) DB Reverse Lunges

2A) Pushups
2B) DB RDL
2C) DB Squat Curl
2D) DB Shrug (high reps)

Good times. Posterior delts were a little tight.

Tomorrow is an "off from everything day" with no training, no caffeine, and no interwebz. Device free, baby.

Today's Kickbutt Mindset Tip:
“If you ain't growing, you're dying. The key to life is evolution, to always improve on the person you were yesterday. Never settle. Strive to improve your physical, emotional, and spiritual self. Aim to be stronger but also kinder and gentler, and more at peace with yourself. Each day, week, and month aim to be better than the one before.” – Robert MacDonald, @bobbymaximus

Get your grow on,

Craig Ballantyne, CTT

PS - You won't believe this TT World Record!

Click the link below to discover a NEW TT world record for weight loss in the 12 week Transformation Contests.

http://turbulencetrainingcontest.com/vote_0316.shtml

Friday Funday Deadlift Workout

I've been waiting all week for this. After stretching, recovering, walking around, and generally just taking it easy, it was time for me to say in my best Dwayne Johnson as the Rock voice, "Finally, the CB has come back [pause] to the deadlift!"

Today's Training:

1a) Power Clean

1b) Mobility

2a) Deadlift

2b) Vertical Jumps

3a) Incline Bench Press

3b) DB Walking Lunge - PB of 45lbs x 14 reps per side

And we have a new Perfect Day podcast up to help you... good questions from my young friend over in England...

http://www.danjgregory.com/the-perfect-day-formula-with-craig-ballantyne/

Today's Kickbutt Mindset Tip:
Be good this weekend and...

Pick a poison and eliminate it from life. Replace it with a good habit and make this easier to do each day...

"We are given a new day following each night so that we can choose to begin anew at ANY point in our lives. Change is a matter of CHOICE, not calendar." – Dan Kennedy

Choose wisely,

Craig Ballantyne, CTT

PS - Good quote from Tony...

"The quality of your life is in direct proportion to the amount of uncertainty you can handle." - Tony Robbins

Core Activation

What is "Core Activation" anyways?

It means you'll have tight control of the muscles of your abdominal wall, pelvis, low-back, and glutes. It's not just your "6-pack abs". And so core activation protects against the dreaded belly pooch (even if you already have lost most of the belly fat).

Core activation also helps you look leaner and slimmer in your favorite outfits. It "naturally" sucks in your gut, and also gives you the strength and control over your pelvic floor muscles. As we age - and after mothers give birth - these muscles can be damaged leading to some embarrassing side effects.

And to be politically incorrect, core activation also gives you control over the muscles you need for your, ahem, extra-curricular night time activities!

Trust me, your partner will thank you! :)

Those are just a few of the reasons you need to improve your core activation, and the great news is that it doesn't take 30 minutes to strengthen these muscles. This simple sequence takes just a few seconds and can be done in the comfort of your own home.

  Get the 23-second "Core Activation Sequence" here..

Dr. Created 23-Second "Core Activation Sequence" Shrinks Your Belly too!

Giving you flat abs, Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Forget what the magazines, fitness models, and "bodybuilders" tell you...

You don't need to do hundreds of crunches to achieve "core activation". In fact, too many crunches can cause dysfunction in the core area because you can hurt your back and overwork certain muscles... while neglecting the more important smaller muscles of the core area.

So ignore the amateurs ... and stick to the good Doctor's advice here.

PPS - And remember...

If you believe in something, if you have a vision, if you have a goal, then be proud of it. Live and lead by example. Have courage. Stand out. Encourage and motivate others through your actions and attract positive people and powerful support into your world.

1-Day Mastermind in London and 5-Minute Workout in the Garage

Quick circuit in the garage gym today after a cold dog walk.

5 rounds of:

Burpees
Prisoner Squat Jumps
Slam Ball Slams

- 20 seconds each, no rest
- Grindhouse Murder

Don't think. Just do.

Today's Kickbutt Mindset Tip:

It's okay if you messed up on the weekend...It's minor damage that can be dealt with.

If one pound of fat is 3500 calories, you'd have to eat an extra 7 Big Mac's to gain a pound. That's an excessive amount of calories…so don't worry, you didn't overeat by 7 Big Macs over the weekend. You didn't really gain a pound of fat...despite what the scale says.

Maybe you ate a little more, but it's the salt and fluid retention that are showing up on the scale. Get back on track today, drink extra water, avoid sugar, salt and trans-fats today. You'll be back on track in no time.

And don't get hung up on the scale. No one knows your weight but you. All that matters is how you feel and perform, how your clothes fit, and how you confidently carry yourself. Take a deep breath, forgive yourself the mistakes of the past, and let's move on to a better day today.

Stay strong and push on, I know YOU can do it!

Oh, and a quick business note...

...for the FIRST TIME EVER, Bedros Keuilian and I are doing a 1-day Mastermind meeting in majestic London, England.

We're kicking off a Euro Holiday with one day of work... and you're invited.

We'll help you kickstart your online success and give you everything you need to make your first $1000 in the next 28-days.

Readers have been begging us to come to Europe and finally the event has been planned, the hotel booked (in central London), and the invite is going out. So if you want to build an online business so that you can live the life of your dreams... just like Bedros and me... then you can't miss this event.

NOTE: We are NOT doing any other events while we are across the pond... although we will be traveling up to Loch Ness to wrestle Nessie. And then we'll be jetting over to Ireland... but that is all for holiday.

However, we'll be giving you our BEST info ever at the 1-Day Mastermind in London. So if you want to live the Internet Lifestyle, join us in London.

It's the can't miss event of the year for online marketers across the pond from America.

Reserve your spot at our 1-Day Mastermind in London here

See you soon,

Craig Ballantyne

PS - Focus on what you can do today!

The past is the past. There is nothing you can do about yesterday, and you're not going to quit, so today you're going to do better. Let's focus on the "Today" of your life, not the yesterday. And make it a great one!

Deload Monday in the Garage Out of the Snow

Sunday was off, just a walk in the snow, and today was a total-body deload workout in the garage.

1A) DB Lunge
1B) Kneeling KB 1-Arm Shoulder Press

2A) DB CSR
2B) Floor Press
2C) DB RDL with 5sec eccentric

Tomorrow will be off, Wednesday will be total body deload, and Friday will be back to a new program, starting with deadlifts.

Today's Kickbutt Mindset Tip:
“Look for small victories and build on that. Each victory, even if it is just getting up 5 minutes earlier, gives you confidence. Realize that these little victories make you feel great, and you keep going. You realize that being paralyzed by fear of failure is worse than failure.” – Arnold Schwarzenegger

Yes Arnold!

Classic,

Craig Ballantyne, CTT

PS - If you stumbled...

If you stumble, simply get back up and brush yourself off, and then get right back on track. The past is the past, what’s done is done. You can’t change what’s behind you, but you can control where you go today. You will succeed if you persist. Keep going. Consistency is key. Stick to your best habits 90% of the time and allow yourself rewards 10% of the time. Avoid binges, but if they befall you, learn your lessons and move on. Keep your eyes on the prize on the horizon, and look to make long-term lifestyle changes. You can do this. I believe in you.

Please never, ever, ever give up on what is important to you.

Reading and Lifting Light

Thanks Mikey Dubs!

So I'm in a well-earned deload week, and not sleeping well, so easy training today with focus on technique, not weight.

Also, extra dog walks. :)

I'll get back to the barbell on Friday.

Today's Workout

Warm-up
- Band Pull
- WYLIT
- KB Overhead Press
- Squats, Leg Swings, Etc.

1A) KB Swing
1B) Pushup

2A) DB Press
2B) DB Row

3A) KB Snatch
3B) Ab Wheel

Today's Kickbutt Mindset Tip:
Sometimes we learn the best when we learn the hard way…So don’t be too disappointed in yourself if you’re struggling.

What’s done is done. LEARN and move on. Never forget the lesson. Keep getting better every day and never, ever, EVER give up on what is important to you.

Make today better than yesterday. Plan for an even better tomorrow, today. Do this every day for rest of your life & amazing things will happen.

Bull by horns, people! => “Make connections. Make a difference. Make a ruckus. Make a legacy.” – Seth Godin

Get grabbing,

Craig Ballantyne, CTT

PS - Little worried I don't have enough to read today.

No Training Just Casting Pods

No training today (or tomorrow). Today was just podcasts and calls and meetings and writing and packing. Tomorrow is a travel day back to the farm. I'll need fresh arms for the flight.

Hahahahahhaha. Those jokes never get old. Or good. Definitely never good.

We did have a fresh podcast go live today, though. We just put this one to bed yesterday, too. Some of the other ones aren't getting posted until months after we record it. Enjoy!

This one is with J. Massey, a great guy and real estate expert that teaches at the BlackSmith Camp with me each summer in Lithuania. 

If you want to know how to have more time with the people you love, then listen to this audio with me and J.

- http://cashflowdiary.com/cfd-261-craig-ballantyne-tells-us-can-perfect-days/

Today's Kickbutt Mindset Tip:
"Challenge yourself often. Show gratitude daily. Be happy for others. And forgive easily." - Bedros Keuilian...

For April:
Pick a 28-day physical or mental challenge and use it to move you ahead towards your big goals and dreams.

Looking forward to getting back home,

Craig Ballantyne, CTT

Dang Tired Leg Squats

Dang, my legs were fatigued today. Squat workout didn't allow me any personal bests in squats, so I settled for lunges.

Time for a deload week, which fits in well with travel back from Denver to the farm.

Today's session:

1a) KB Swings

1b) Foam Rolling

2a) Squats

2b) Mobility

3a) Good Morning

3b) DB Walking Lunges - 45lbs db's for 13 reps/side for a 2016 PB

After that I recorded a 90 minute Perfect Day webinar for my friends Anita and Andre Chaperone.

Talking that much wiped me out more than squats and lunges!

On the bright side, two new CB Perfect Day podcasts are up for your listening pleasure...

Primal Blueprint Radio Podcast
- http://blog.primalblueprint.com/episode-112-craig-ballantyne/#more-1311

Trainer Scott Iardella from Florida
- http://rdellatraining.com/craig-ballantyne-how-to-design-your-perfect-day

=> Craig shares his morning routine which starts with waking up at 3 A.M., making a healthy cocktail, and writing 1,000 words – but that’s not all.

If you had to choose just one, go with Scott's interview, although Elle is a force of nature!

Today's Kickbutt Mindset Tip:

We all struggle on the way to the top...every champion, every self-made millionaire, and everyone that turns their life around. But those who succeed persist, and they never, ever give up on what is important to them. Keep going. Never quit. PERSIST! Persistence comes before success in the dictionary...and in life.

Go on now,

Craig Ballantyne, CTT

Chocolate Meathead Easter Dog Day

Fun upper body meathead workout today in Denver.

1A) Military Press
1B) Pullup

2A) Chinup
2B) Dip

3A) Row
3B) Triceps

Good pump! ;)

Then I had a big chocolately mess to deal with at the office. I ordered some Paleo Protein powder and protein bars, but the bag exploded in transit. A lot of clean up was needed, but on the bright side, my office smells like chocolate. I'm going to invent a chocolate air freshener. Keeps you alert!

Today's Kickbutt Mindset Tip:
Ritualize positive habits by completing them at the same time daily and reinforce them with a small reward. (This also works on children, spouses, and dogs...like this one...)

Meet the Easter Bally Bunny...always willing to help you out with your treats...too bad he's banned from chocolate (as all dogs are). But he always gets points for trying, though. And for wearing Grandma's scarf as a bandana. LOL.

Have a chocolately lab day,

Craig Ballantyne, CTT

PS - Review your week objectively.

Watch 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. Use your review to modify your rules for life to make every decision easier, requiring less willpower, and giving you the structure you need for more freedom in life.

Easter Bunny Brought Deadlifts

Yay, when I looked under the Easter bush (what, you don't put up an Easter bush?) on Sunday morning, I was happy to see a bag of deadlifts. Hurray. It was going to be an Easter miracle.

And so, after a big breakfast, I walked over to the Colorado Athletic Club for my workout of:

1A) Power Cleans

1b) Pushups

2A) Deadlifts

2b) Mobility

3A) Bulgarian Split Squat

3b) Bench Press

Excellent workout. What a great start to a cold, but sunny Sunday in Denver.

Then it was off to Whole Foods to stock up on... whole foods.

And then the mall to buy some jeans and a computer cord.

One more week in Denver and then it's back to the farm for a few weeks.

Today's Kickbutt Mindset Tip:

If the people you hang around with are negative, find new friends. Do not let toxic people drag you down. There is no shortage of folks out there who are happy to help you reach your goal. Do NOT stay in your comfort zone. It’s more dangerous to do that than it is to seek out new solutions to your problem. There are a lot of people with the same goals as you. Find them! Get help!

But make sure you're a good person in other people's lives:

Do not be the person you do not want to be. Do not make the mistakes you do not want to make. Plan ahead for problems. Identify and avoid temptations. Create solutions to overcome obstacles. Implement rituals to deliver you from temptation. Use your rules for living to rely less on willpower and discipline. Build strong habits. Make the right actions automatic. Set yourself up for success and eliminate regrets and guilt.

Make the right decisions right now,

Craig Ballantyne, CTT

PS - Woohoo! T'is that time of year...

Time to start thinking about my annual trip to Europe.

The 7th Annual BlackSmith Camp has been announced... listen to the great opportunity here... don't miss my "Chipotle Approach to Life"
- https://www.sovereignman.com/…/young-people-definitely-list…

To apply, go to www.BlackSmithCamp.com

061: Young people: definitely listen to this [audio]

Following that path means you’re likely to end up with a mountain of student debt and an incredibly expensive piece of paper that guarantees neither job security nor even a real education.

sovereignman.com

Slow week of workouts

It's been a couple of easy days for me here in Denver. No heavy lifting. But that all changes tomorrow with a big deadlift session.

But I have been doing lots of interviews...

Listen as I shares some of my recipes for success with Coach Chris from @criticalbench.





The Perfect Day Formula - Interview with Craig Ballantyne
Would you like to Own the Day and Control Your Life? Sure you would. Listen as Craig Ballantyne shares some of his recipes for success from his latest…
youtube.com










3,314 people reached






Quick Tips:
Do an end-of-day brain dump to end your day. Switch your mind from job to family, and separate work time from non-work time. Grab some paper, scribble out all work-related thoughts, and put them away until tomorrow. Stick to this hard ‘quitting time’ for your day. Now go live life for the rest of the evening.

Create a plan to get more sleep. Darken your room. Keep it cool. Go to bed 15 minutes early. Get 8 hours sleep at least one night this week. Avoid all electronics and screens for one hour before bed. Breathe slowly and deeply and you'll drift off to sleep. Stop all caffeine 10 hours before bed. And go ‘no booze’ this week to help make this all possible.

And...

Today's Kickbutt Mindset Tip:
"Your present circumstances don't determine where you can go; they merely determine where you start." – Nido Qubein ...

With my 5 Pillars of Success you can change any aspect of your life:

1) Plan & Prepare Better Than Before;

2) Get Professional Accountability;

3) Recruit Positive Social Support;

4) Choose a Meaningful Incentive;

5) Set The BIG Deadline.

These guarantee success. And you have them ALL here!

Glad to have you,

Craig Ballantyne, CTT

PS - Remember...

The past is the past. There is nothing you can do about yesterday, and you're not going to quit, so today you're going to do better. Let's focus on the "Today" of your life, not the yesterday. And make it a great one!

Snowmobiles and Squats and Snowed Out Shoots

Today was another interesting weather day in Denver.

After a sunny day of 70 degrees yesterday, today we're enjoying a blizzard. Just one of the reasons I dislike this town!

We had a photo shoot planned but it has been snowed out. The shoot was for my new book that is coming out in December. The book reveals the latest research truth about cardio... and a better way to exercise, of course. Looks like we'll be rescheduling to next week.

On the bright side, I had a great workout. Here's today's workout from the Colorado Athletic Club:

1A) KB Swing

1B) Mobility

2A) Squat

2B) Mobility

3A) Good Morning

3B) Walking Lunge

Then an annoying walk to work with snow, rain, and sleet punching me in the face like a thousand ice picks.

But all dry now!

Hilarious difference in weather compared to the beautiful sunny day yesterday that allowed us to have a fun snowmobile outing in Leadville, Colorado. Check out the pictures below.

Today's Kickbutt Mindset Tip:

Do not be the person you do not want to be. Do not make the mistakes you do not want to make. Plan ahead for problems. Identify and avoid temptations. Create solutions to overcome obstacles. Implement rituals to deliver you from temptation. Use your rules for living to rely less on willpower and discipline. Build strong habits. Make the right actions automatic. Set yourself up for success and eliminate regrets and guilt.

Get serious about your future,

Craig Ballantyne, CTT

PS - Here's CB in his office on Tuesday...

Early Workout and Morning Sledding

Today was an interesting day.

I went snowmobiling in the mountains here in Colorado.

It's funny, because there is no snow in Denver... but 30 minutes outside of town there's still plenty.

So I did a quick - and really fun - upper body workout first.

1A) Pullups
1B) Military Press - with light weights because the pullups fatigued the upper back and delts

2A) Chinups
2B) Close-Grip Pushups
2C) Close-Grip Row
2D) Abs

Great times.

Grabbed an on-the-go breakfast of walnuts and an Exo bar and we were off to Leadville. Great name for a town. LOL.

Did a 2-hour snowmobile tour with my business partner, Matt Smith. It was his Christmas gift to me.

Then it was back to work...and all that was done before lunch!

T'is the power of getting up early.

Today's Kickbutt Mindset Tip:
Success is simple once you accept how hard it is…but it’s difficult if you think it will be easy. Discipline brings short-term pain but long-term gains. But a lack of discipline leaves you in long-term pain. Commit to change. Improve your attitude, environment, and belief in yourself. If you have these RIGHT, you WILL make massive progress on your big goals and dreams.

Get going early,

Craig Ballantyne, CTT

OC Deadlift and FBS times

Fun times so far at Fitness Business Summit in California. Yesterday we had a small group event with trainers from Ireland, New Zealand, Australia, and Slovenia! Very cool folks.

It always amazes me when people travel that far but you can't get someone from LA to drive 45 minutes to attend. LOL.

Last night we had a great dinner at Morton's. I had a glass of wine with my friend, Diana Keuilian, to go with my Cajun rib-eye steak, baked potato, broccoli, and asparagus. Saved half the steak for lunch today, too.

This morning I prepared my presentations and then hit a nearby 24-hour fitness for this workout:

1A) Power Clean
1B) Pushups

2A) Deadlift
2B) Dips - New PB of 23

3A) Bench
3B) Bulgarian Split Squat

Solid training session. Now I have the rest of the weekend off. Trying to fit in a hike Saturday morning with Jason Ferruggia.

Today's Kickbutt End of Day Mindset Tip:
Do an end-of-day brain dump. Switch your mind from work to family, and separate work time from non-work time. Grab some paper, scribble out all work-related  thoughts, and  put them away until  tomorrow. Stick to this hard  ‘quitting time’ for your day. Now go live life for the rest of the evening

And I found this super cool tweet on my Twitter page today...

Productivity hack: Wake up before the rest of the world and tackle your #1 priority. @craigballantyne

Very cool,

Craig Ballantyne, CTT

My presentation at Fitness Business Summit

Hey, sorry you couldn't make it today to the big seminar I'm at...

... yesterday we did another killer 1-day Mastermind event, and I'll be speaking two more times over the weekend, including a big session on how to make 'passive' income with multiple streams of revenue. Plus, Sunday morning I'll be sharing my life's work on how to design your Perfect Life. It's going to be the highlight of my weekend.

Since you can't make it, I have a little gift for you. It's a couple of years old, but the advice is still important.

Watch this video to start building your online business

Let me know how it helps,

Craig Ballantyne

PS - Give!

Follow the Golden Rule. Be a Go-Giver. Give away everything you know and it will come back to you many fold. You cannot out-give the universe. Be generous with your time, love, money, and energy, and help more people get what they need.

Meathead Workout to Finish Off Denver

One more workout in Denver before heading out to Fitness Business Summit.

This morning was a Meathead Morning in the hotel gym.

1A) Pull-Ups

1b) 1-Arm Standing DB Shoulder Press

2A) Close-Grip Pushups

2b) Face Pull

"Life’s easy when you live it the hard way…and hard if you try to live it the easy way." - Kekich Credo #4

Today's Kickbutt Mindset Tip:

Do you have enough dissatisfaction with the way things are in order to generate the intense desire you need to achieve change? If you’re “just fine” with the way things are, you’ll never act bold enough to make things different. You’ll never go all-the-way to improve yourself and your situation. So if you ‘feel’ like you’re struggling, if you ‘feel’ like nothing works, take a look in the mirror and ask yourself, “Do I really care about making this change? Do my actions match my words? Or am I secretly satisfied with the situation as it is? And if I’m not, what fears are stopping me?” Get honest with yourself. Get clarity and congruence. And then decide, what, if anything, is truly going to change today.

Live it the hard way,

Craig Ballantyne, CTT

PS - It's okay!

It’s OK to take care of yourself… I give you permission! Invest in yourself for the sake of others. Take care of your health and energy so you can deliver maximum love, life, laughter, and living to those that matter. Place a high value on your time. Don’t let others steal it away through insignificance. Remember… every moment wasted in meetings, traffic, surfing the web, gossip, etc. steals it from your children, your spouse, and your well being. Be ruthless with your time and energy for the sake of your legacy. You can – and WILL – succeed when you take care of yourself and bring your best self and high energy to all areas of life!

Busy Day and Front Squats in Denver

Busy day in Denver and then my trip to California for Fitness Business Summit starts tomorrow. But there was still time for a squat workout this morning.

1A) KB Swing

1B) Box Jump

2A) Front Squat - Worked up to 185x3, Personal Best

2B) Mobility

3A) Good Morning

3B) DB Split Squat

Tomorrow will be an upper body workout, and then a couple of days off before a deadlift session on Saturday. I also have lots of teaching to do over the next few days, including a BIG Perfect Day Formula presentation on Sunday morning.

Today's Kickbutt Mindset Tip:

If you are struggling, do not worry or fear, but instead stay strong and commit to positive action. Remember that every day we keep working towards a better tomorrow. You might get humbled at first, but there is ALWAYS a solution to your problem. The key to success is to never give up so that you will find the solution. Stay strong. I believe in you. You can – and WILL – do it. Keep on pushing on. Never give up on what is important to you.

Push on,

Craig Ballantyne, CTT

PS - Check out this article and book on Sleeping Smarter...

=> http://www.earlytorise.com/sleep-fat-loss/