Big Dinner and Press in Toronto

Last night we had a belated Mother's Day dinner with friends and family in the big city of Toronto. We ordered a massive 55 oz cote de boeuf among other things. Great times.

That fueled me for a morning workout at the Shangri-La Hotel in Toronto.

1A) DB Press
1B) Pullup

2A) DB CG Inc
2B) Row

Today's Kickbutt Mindset Tip:
"Be happy and content at this very moment. Always have gratitude for the little things in life Smile more, stress less. Live. Love. Laugh. And play. Make every day amazing. Put more fun in your life and keep the child within you alive." – Craig Code #36

Push on,

Craig Ballantyne, CTT

PS - Hope you listen to my podcast!

1-on-1 with a supermom about how she does it ALL
=> https://www.earlytorise.com/007-supermom-reveals-how-to-get-more-done-and-make-more-money/

Shorter Workouts and Wussing Out

Man, did I ever wuss out today. But don't worry, I paid for it.

It was supposed to be a deadlift day at the YMCA, but for some reason I get such anxiety about the trip there, and the dreaded fighting for space, that I managed to find every possible excuse NOT to go.

However, I crushed a workout at home, using some advice from Chris Lopez that he shared with me at the TT Summit.

Speaking of TT summit, it inspired me to create a new model of the TT certification here

Let me know what you think.

Alright, here was today's punishment workout...

1A) Double KB Front Squats - 4 sets
1B) KB Swing - 10 sets of 10 (instead of 5 sets of 20)

(I did 2 sets - or more - of swings for every set of squats)

2A) TRX Row
2B) Ab Wheel Rollout

That's it!

Lately folks have been noticing my short workouts.

I'm getting stronger, fewer overuse issues, and with less training time.

TT Member John M. wanted details...

Here's what I said:

Hey John!

Each individual workout is built with the mindset:

Is this purposeful?

I.e. Is another set of __ going to give me significant results?
Is another exercise going to have more pro's than con's?

With that in mind, each session generally looks like this:

Old-Man Warm-up => 20 minutes, includes shoulder and hip mobility, then some yoga, then plank, bird dog, then traditional bodyweight exercises

Main Superset

Assistance superset + mobility

Finish with foam roll

It still manages to be 45 minutes or an hour!

On a weekly basis it looks like this:

Deadlift
Upper
off
Squat
Upper
off
off

Best programs for this:
2009 Reconstruction
or
Anything with 2 supersets (I think Four to the Core is latest that fits this)

And then in addition, I just do more biking and walking now.

Today's Kickbutt Mindset Tip:
"Never have a scarcity mindset. Reject all fear, greed, and doubt. No more complaining. Fix your attitude, environment, & confidence so you make progress every day. Turn adversity into abundance, weakness into wealth, and envy into love." – Craig Code #30

Rock on,

Craig Ballantyne, CTT

Strength in Podcasts

Before we get to the workout, let me tell you about some cool shows.

It was a big podcast day with two new ones coming out, including a big one with Bob Burg, author of the classic book, The Go Giver. I was also interviewed recently on The One Thing podcast (another classic book).

The ONE Thing
- https://www.the1thing.com/podcasts/the-biggest-mistakes-successful-people-make-in-their-routines-with-craig-ballantyne/

And here's the write-up Bob Burg did about our Go-Giver show...

There are certain decisions we can make and actions we can take that can dramatically increase the odds of living a healthy, prosperous, and happy life. And, as we learn from mega-successful entrepreneur, Craig Ballantyne Craig Ballantyne in our new episode of The Go-Giver Podcast, a life of success is a daily process. And it begins by applying, "The Perfect Day Formula." Visit http://bit.ly/2swm1g9 and learn some truly life-enhancing wisdom from Craig!

071 The Perfect Day Formula - The Go-Giver | Give exceptional value. Enjoy extraordinary results.

Mega-successful entrepreneur Craig Ballantyne shares powerful, life-enhancing wisdom for success and happiness from his book, "The Perfect Day Formula."

Alright, now let's switch over to workouts. Today was an upper body strength session in the garage.

1A) 1-Arm KB Press
1B) 1-Arm DB Row => 2017 PB of 90x17

2A) Pushups
2B) Band Pulls

Doesn't seem like a lot... because it wasn't. But this is how I'm training these days, with a long old-man warm-up before and then more bikes and walks later in the day.

And today's kickbutt mindset tip:
Do not take it personal when someone attacks you.

This will happen when you step out of your comfort zone and become the best person you can be. People won't always understand or accept your dedication to self-improvement.

But that's their problem, not yours.

Hot Gym Chest Workout

It's hot on the farm, and 82 degrees in the garage gym, but it made for a great workout. Well, I should say that I made it into a great workout.

1A) DB Chest Press - 80x11
1B) TRX Row

2A) TRX Triceps
2B) DB CSR - 2017 PB of 70x13

Now for some relaxing and cooling off.

Today's Kickbutt Mindset Tip:
First, watch this => https://www.instagram.com/p/BVMocbRlOVA/?taken-by=realcraigballantyne

It's about my $1000 Thank You Therapy habit🙏. You should genuinely thank 10 people per day, says my mentor, @bedroskeuilian ... and so I started sending these cards 4 years ago... and @vincedelmonte got the first! So go out and Give today. Put a smile on someone's face. Give them the love ❤️ and recognition they deserve. #perfectdayformula #thankyoutherapy #love #gratitude

PS - Today was a day I'll never forget...

...said Vince Delmonte about Friday's workshop.

"It's a day that will change the trajectory of my family's lineage forever."

Vince did my Perfect Life Workshop with his wife, father, and friends, and at the end of the day he had:

- identified the #1 cause of friction in our life
- identified the greatest accomplishments we want I achieve in 20 years with family, health, wealth and experiences
- wrote out our Perfect Life Vision as if it were the year 2020 (this was powerful)
- identified Gods 10x plan for our life
- goal planning for our #1 professional priority for the next 90 days
- mapped our 30 day plan - scripted our perfect day
And so much more.

I honestly can't recommend this event to entrepreneurs more than enough. If you "carry the weight" of your business on your shoulders, sign up for one of Craig's workshops.

Thank you Craig, your life's work is making a difference more than you can imagine. The future is clear! World Domination is in full effect! If you're a successful entrepreneur and/or tagged below, contact Craig ASAP.

#perfectdayformula #perfectlifeworkshop #structureequalsfreedom
@realcraigballantyne @ifbbbenpak @gregogallagher @yurielkaim @philgraham01 @markcolesm10 @ericwongto @core_muscle_activation @adamcloet @bradpilon @rudymawer @bcartermusic @elliotthulse @daveruel @jasonmaxwell23

Squats and Buffet dinners equal too much

Hotel gym LEG workouts are like buffet feasts.

They always end up leaving me feeling like I overdid it.

Mostly because I overdo it in both situations...

...and that's because I don't know what "enough" is because they are so different than my normal workouts and meals. Plus, I end up trying out all sorts of new things, and you know what that can do to you... especially to your muscles.

That means Monday morning should be quite uncomfortable with DOMS from today's workout.

1A) DB Split Squat

1B) Ball Leg Curl

2A) RDL

2B) Goblet Squat

Today's Kickbutt Mindset Tip:

Life is good. Share your abundance. Give a gift to the world each day. Call someone. Send a text of hope and encouragement. Mail a handwritten thank you card. Donate to a cause you care about.

Don't hold back. The world needs your generosity now more than ever.

Talk soon,

Craig Ballantyne, CTT

PS - Game changing workshop on Friday for another group of high performers

428 people reached

Deload Denver Pushups

Today was a deload upper body workout in Denver. Later I fly to Toronto, so my arms will be tired from that too. Hahahhahaha

But seriously...

1A) Pushups - Max rep set of 55
1B) Chin-up with Knee-Up

2A) Close-Grip Pushups
2B) TRX Row

Today's Kickbutt Reminder: Isn't life great?

When your biggest stress in life is about taxes, airport security, or the fact you have too much food in your house, then you need to flip the script and realize, Wow, life is great.

I make good money, I get to travel, and I'll never go hungry.

Don't overlook everything you have in your life. Yes, someone else has more than you... and always will. But right now you just need to take a deep breath and relax. Because life is great.

Yes it is,

Craig Ballantyne, CTT

PS - TAG me in your Perfect Day photos!

Show me how you CONTROL the morning, CONQUER your days, and CONCENTRATE on what counts at night. I love ❤️ it! #perfectdayformula

Deload in Denver for Squats

Wednesday's workout was a deload squat session in Denver. Tomorrow I'll hit upper body and then have some travel to Toronto and two days off before a big deadlift session on Sunday. Hurray!

Today was just squats and RDL's.

Today's Kickbutt Mindset Tip:
Never enter into battle without a stop loss, knowing when to retreat, but also never enter a fight without truly expecting full and complete victory.

The person across the table has the same fears as you, but you will use fear to accelerate, not to brake.

Newsletters and Youtubes

Another off-day from training, but lots of cool stuff going on.

First, it's amazing but this video is closing in on 2 million views!

=> https://www.youtube.com/watch?v=W_AHHQj7eaM

Today's Kickbutt Mindset Tip:

Don't get wrapped up in other people's drama. Don't worry about what other people are doing. Don't get caught up in idle gossip or celebrity worship. It doesn't matter who's dating who, who's getting paid what, who's going to win the game or fight (that you're not in), or what the weather is like halfway across the country. Who cares? It doesn't matter anyway. You cannot control that – so don't waste your energy worrying about it or comparing your life to others.

And one more thing... my latest newsletter for my top clients is showing up in mailboxes everywhere...

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Reset Routine Ritual

Off day hour long walk in the early morning light here in Denver today.

So no workout to report, but here's a good Reset Routine video for you to check out and put into place right now.

https://www.instagram.com/p/BU9Ypo2FVa2/

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Not to Do and Yes to Deadlift in Denver

Whew. What a weekend. The 8th TT Summit is now in the books and we had a really fun time in Denver. The Wisconsin crews from Brent Neevel's and Lesa G's Fit Body Boot Camps were there to have a KILLER time. And they did, and Brent won trainer of the year. I'm very proud of him.

After the event I had a great dinner with Bedros Keuilian, Matt Smith, and CTT, J-Roc, down at Ocean Prime. It fueled this morning's deadlift session.

1A) Hang Clean
1B) Mobility

2A) Deadlift - low reps
2B) Mobility

3A) Deadlift - Moderate reps
3B) Ab Wheel

That was it. Now it's time for a deload week.

And here's a bodyweight workout from Saturday morning's TT summit that has been watched over 11,000 times! Shawna K is in charge.

=> https://www.facebook.com/TurbulenceTrainingFanpage/videos/10155472816849679/

Today's Kickbutt Mindset Tip:
Plan tonight for a Perfect Day tomorrow. Write out your to-do list, and then look ahead to overcome all the obstacles that will arise this week. Finally, create your NOT to-do list. Keep yourself OUT of trouble and on the straight line to success. Here 7 things NOT to do every day.

https://www.instagram.com/p/BU6xVfsFE58/?taken-by=realcraigballantyne




PS - So proud of this woman.

Current and future leader in the fitness industry. Grateful for Megan Kruger!💥💪👏⏰✅

PPS - Check this. LOL. And good info!

=> https://www.youtube.com/watch?v=HXi2jJeeQfo

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Meathead Summit

It was a Meathead Friday for old CB before I step on stage at the 8th annual Turbulence Training Summit in Denver.

1A) Bench Press
1B) Pullup

2A) Dips
2B) TRX Row

Fun.

Today's Kickbutt Mindset Tip:

Everything you do takes you closer to or further away from your goals. Choose wisely. Dig deep to find the real reason you want to change. Use that motivation to take massive action every day.

Get your guide to doing this at www.FreePerfectDayBook.com

Rock on,

Craig Ballantyne, CTT

PS - Another amazing workshop day!

... lives changed, and days dialed in for Domination. Love working with high-performing entrepreneurs. Looking forward to seeing you at a workshop soon. #perfectdayformula #success

Mile High Intervals on the 1st

I obviously don't run much, and I've spent little time in Denver this year, so when I ran a few intervals today in the Mile High City at elevation, I got whooped. But I kind of liked it...

Otherwise, today is a day off from training... but tomorrow it's Meathead Bench Press Friday!

Today's Kickbutt Mindset Tip:

Happy 1st.

There has never been a better time to begin a 21-day challenge... Just in time finish up on the 21st to start the new season.

Today I am off to do one of my Perfect Life Workshops and to transform and change the lives of these high achievers.

To change your life you must change your habits. To change your habits you must change your plans. To change your plans you must change your belief in yourself.

You must switch from an "I'll try" to an "I will" mindset.

You must. You can. And you will.

Learn more about my workshops at www.PerfectLifeWorkshop.com ... just fill out the application and we'll see if it's right for you!

--

Craig Ballantyne

Author, The Perfect Day Formula

Founder, ETR University

    

Squats in Denver Pre-Summit

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

It'll be fun.

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

Today's Workout

1A) Squat
1B) Box Jump

2A) RDL
2B) Mobility

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

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

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

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

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

Thank you for Craig Ballantyne for this. BRILLIANT!

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Craig Ballantyne It's a note to self!

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

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

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

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

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

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

Muscle Expert and Meathead Toe-to-Toe

Lots of cool stuff here today!

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

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

That was it. Four sets of each.

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

Fitness, nutrition, and the Perfect Day! ⏰

Muscle Expert with Craig Ballantyne and Ben Pakulski IFBB Pro.

3 hrs ·

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






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


Push on,

Craig Ballantyne, CTT

PS - I want you to promise me something:

You'll never hit snooze again - EVER.

Here's why...

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

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

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

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

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

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

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

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

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

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

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

Deadlifts and Perfect Days

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

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

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

2A) Deadlift
2B) Mobility

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

That was good.

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

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

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

Push on to freedom,

Craig Ballantyne, CTT

PS - Push again, every day!

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

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