Saturday, September 30, 2017

Seattle Pushups

Had a really smooth flight from Vegas to Seattle on Friday, and then a quick trip to Renton, Washington, where I'm speaking at a fitness event today with my good friend, Jason Ferruggia.

I had an easy night chilling in my hotel room, and reading the first draft of my new book (!).

This morning I did a simple workout:

1A) Pushups
1B) Iron Cross
1C) Core Training

A total of 200 pushups.

It's good enough. Might train later with Jay, or just go for a walk around Seattle this afternoon.

Today's Kickbutt Mindset Tip:

5 great lessons from the amazing author, business man and incredible speaker, Jesse Itzler, @the100mileman (on IG):

1. "How you do anything is how you do everything"

2. "When you think you're done, your body still has 40% more it can give."

3. "We didn't come this far to only come this far."

4. "If you want to meet someone, just start cold calling and don't stop until you achieve your goal."

5. "We can ALL do so much MORE!"

Friday, September 29, 2017

Vegas Legas and Sushi

This update is live from the Las Vegas airport.

Yesterday I did a controversial workout in the Aria hotel gym...

1A) Smith Machine Squats!!!
1B) Abs

2A) Leg Press!!!!!
2B) Mobility

Oh Well. Had to get some lower body work done. It was fun. Knees feel fine.

Then we went for dinner at Morimoto in MGM Grand.

We had a crazy sashimi platter followed with an even crazier sashimi platter.

I also had some waygu steak, vegetables, and an eel roll.

Really great meal with Bedros and Garrett Gunderson.

Today I did an early workout in the gym before the airport...

1A) DB Press
1B) Pullup

2A) Pushup
2B) DB Row

Now it's off to Seattle for a fitness seminar with Luka Hocaver and Jason Ferruggia... and a workshop on Sunday. Great times!

Today's Kickbutt Mindset Tip:

Here's the permission you need to live life on your own terms! 💥💯❤️


Wednesday, September 27, 2017

More Meathead Workouts and Seabass Dinners

Yesterday was a great day.

After a fun meathead workout I had a Perfect Life Workshop private client session at the Montage Hotel in Laguna Beach. It was an amazing location.

Then we capped off the day with dinner at Mastro's near Newport Beach. It's one of my favorite restaurant chains. Dinner was sea bass, baked potato, spinach, and brussel sprouts (which I actually had as an appetizer).

After a good sleep I did a lot of writing today, then a quick workout in Bedros Keuilian's garage gym:

1A) Chinup
1B) DB Lateral Raise

2A) Ab Wheel
2B) Triceps
2C) Biceps

And a short walk.

Now it's off to Vegas in a couple of hours for another great dinner and a big conference tomorrow.

Today's Kickbutt Mindset Tip:

Here's some great advice from one of my Perfect Life Workshop clients. It'll help you become more consistent with your morning routine...

Each night before you go to bed, visualize the next morning...

From the second you get up to the minute you do your morning workout or journaling.

Visualize success.

Visual getting things done on time and sticking to your play.

Visualize the energy and satisfaction you get from the completion of each habit.

Visualize feeling in control of your day.

When you do this visualization at night, your mornings will go 10X better and by 9 a.m. you'll have already won the day.

It's simple yet powerful advice.

Give it a try if you're struggling to dominate your morning routine.

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Tuesday, September 26, 2017

Montage Meathead

Last night I drove past some California wildfires on my way from Chino Hills to Laguna Beach. I'm doing a private Perfect Life Workshop here today and it's been an interesting journey already.

And a fun meathead workout in a really great hotel gym.

1A) Pushup
1B) Face Pull

2A) DB Press
2B) Pullup

3A) Dip
3B) Rear Delt Raise

Today's Kickbutt Mindset Tip:
This was weird. Looks worse than it was at the time. Ties in with the quote of the day...

First, a bit of context... Last night I had to drive from inland California to Laguna Beach. The road took us past some wildfires. It looked a lot scarier than it was... The analogy is that most things in life look scarier than they are... But in order to get to your destination, you have to go through some "weird" stuff, struggles, and challenges.

"Do one thing everyday that scares you." ... I used to think this was silly advice. And then I wondered why nothing - that mattered - was changing in my life. So I opened up. Dove in. Set my ego aside. Faced my fears. And ended up stronger than ever. Time for you to do the same.

Craig Ballantyne, CTT

Sunday, September 24, 2017

Santa Monica Session

Had a smooth trip in from Atlanta to LAX yesterday. Then walked around Santa Monica, stopped in at Whole Foods, stocked up, and got a good night's sleep. This morning I hit the gym and did a double workout of pullups down at the Santa Monica Rings.

Hotel Gym Workout
1A) Pullup
1B) Face Pull

2A) Neutral Grip Pullup
2B) Cable Abs

3A) Chinups
3B) Hip Mobility

4A) DB Curls
4B) Hip Mobility

Walk to Santa Monica Rings.

Rings Workout

1 set of pullups. :)

Today's Kickbutt Mindset Tip:

Be open. Believe in yourself. Trust the process. Follow your vision. Say no to detours. Do what is right for you and your family, right now, and always. YOU are stronger than you think. 💪

Make it a Perfect Day and an Amazing week.👏


Saturday, September 23, 2017

Atlanta Squats to LA Flight

Saturday morning was the end of my time in Atlanta.

After speaking at a fitness event, it was off to the airport for a flight to LA.

But first, an odd hotel gym leg workout. The gym was decent, because the Omni Hotel at the CNN center is quite big. One of the neat pieces of equipment was 25lbs straight bar. I loaded up all the weight on it and did two exercises along with one machine movement in a circuit (5 rounds):

1A) Front Squats
1B) Hang Cleans
1C) Leg Curl

It was fun and effective.

Today's Kickbutt Mindset Tip:

Believe in yourself. Trust the process. Follow your vision. Say no to detours. Do what is right for you and your family, right now, and always.

Friday, September 22, 2017

Day 2 and Meathead Session 2 in Atlanta

Day one in Atlanta was Perfect. I had a workout, a workshop, and an early bedtime and decent sleep.

Today kicked off with another good Meathead workout.

1A) Pushups
1B) Face Pull

2A) DB Press
2B) Mobility

3A) Dips
3B) Triceps Extensions

Tri's should be sore tomorrow.

Today's Kickbutt Mindset Tip:
How you feel is your decision, your choice.

You choose to feel anger, embarrassment, self-pity... Or joy, happiness, wonder, and gratitude. Yes, others ca, influence our feelings, and yes, we instinctually might feel a certain way when things happen. But you have more control over your feelings and reactions than most people think.

Train yourself to become better, to think better, and to act better. It all starts with a decision in your mind.

PS - And yesterdays' Kickbutt Workshop group!

Thanks to CTT's Brent Neevel and Katie O'Dwyer for being there!

Craig Ballantyne

Another amazing Perfect Life Workshop. I'm sold out for the rest of the year but YOU can be at my BIG event, the Perfect Life Retreat in San Diego on November 9-10. Link in IG bio. #success #businesscoach

Wednesday, September 20, 2017

Back on Track in the Garage Gym

Probably not a good idea to crush a super hard leg workout on the first day back after food poisoning, but then again, I am a stupid old meathead.

So this morning, after a nice 9 hour sleep, I hit a 6am garage gym session to the best of my ability.

1A) DB Split Squat
1B) Stability Ball Leg Curl
1C) Ab Wheel Rollout

Then it was off to the airport.

Heading to Atlanta today for a few workshops with fitness industry legends!

Today's Kickbutt Mindset Tip:

Tuesday, September 19, 2017

Day 2 of The Sickness

Bummer. Still feeling nauseous. And tired.

So no workout today.

Hopefully tomorrow before heading to the airport at 9am.

Then my journey begins to Atlanta for some Workshops, LA for brunch with Jason Ferruggia, and Vegas with Bedros.

Oh, and then I'm speaking in Seattle at Luka Hocaver's fitness event for personal trainers. If you're up there, you should go. It's called

Until then, enjoy today's kickbutt mindset tip:

Make a big change today. Read the post to find out how!

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Craig Ballantyne
Published by Craig Ballantyne · 7 hrs ·

"Change is matter of choice not calendar." – Dan Kennedy

Happy Tuesday. You could as easily change your life today as on New Years Day, so don't wait. There's still time to hit your BIG goals in 2017... Time to make the next 100 or so days count...

"Success is the sum of small efforts - repeated day in and day out." - Robert Collier

Focus on adding more right decisions to our right life.

What is ONE good habit you can add this week?

What is ONE bad habit you can remove this week?

Let's start on our path to success, one better habit at a time.

Here's how...

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.


Make it a great day.

And if you need more help improving your habits, and living your dreams, join me at my big event in November, The Perfect Life Retreat. Check out the 2-for-1 deal at:

Craig Ballantyne
Author, The Perfect Day Formula


Monday, September 18, 2017

Food poisoning!

Food poisoning today!

1 bad oyster... feels like I drank 12 cheap draft beers.


12 hours in bed last night and another 2 hour nap this afternoon.

I'm almost back to normal.

Yesterday started off so well, too.

Upper body workout:
1A) Pullups
1B) KB Press

2A) Chinups
2B) Pushups

Followed that with a big brunch at a fancy restaurant, but bad oysters don't seem to do discriminate. They'll show up anywhere. :)

Oh well.

Interesting learning experience.

Tomorrow will be a light workout to get back on track.

Time to go and try and eat a real meal.

Until then, enjoy today's kickbutt mindset, written for me!

No automatic alt text available.

PS - Don't miss this:

Discover how to build your morning routine for greatness, overcome the obstacles in your life, and why you need to be vulnerable if you want to impact the world.…

Craig Ballantyne
Author, The Perfect Day Formula


Saturday, September 16, 2017

Squats and Phones

Before we get to the workout today, let's make a little pact for the weekend.

I want you to promise me that you'll get away from your devices for several hours either today or tomorrow. Leave them behind & open your mind to the reality around you. Go on a deep dive into life.

I'll be doing that on Sunday from 10am to 8pm. I have a busy day planned with family and friends, and even some apartment hunting. There's a brunch, a dinner, and some fun and games involved.

Then I'll climb in an Uber and check my phone at 8pm. Sounds like a great day to me.

I should also be able to hit an upper body workout at a hotel on Sunday morning. Looking forward to that one.

This morning I had a good squat session.

1A) Squat
1B) Mobility

(My right calf is a little tight, and I skipped box jumps)

2A) Narrow Stance Eccentric Squats
2B) Planks

That's it. The eccentrics left my quads feeling a little wobbly. Haha.

Today's Kickbutt Mindset Tip:

Friday, September 15, 2017

Caffeine and Meathead Time

Lately I've been drinking caffeine on a more regular basis. It's not a lot (50mg per day), but in the past it was rarely two days in a row. Now I consume it five days in a row.

But today I didn't feel like it. I was already a little stressed out with some business stuff and I have a lot to get done before a busy weekend.

Plus, I didn't need it for today's simple workout.

1A) Pushups
1B) DB Lateral Raise
1C) DB Curls
1D) Ab Wheel Rollout
1E) DB Triceps Extension

Fun times.

Tomorrow I'm going to squat.

Then it's off to the big city. I have some apartment hunting to do, meetings to take, and dinners to enjoy.

Next week it's off to Atlanta, LA, Vegas, and Seattle. More details soon!

Today's Kickbutt Mindset Tip:
"The struggle you're in today is developing the strength you need for tomorrow." – Bobby Maximus

Don't suffer in silence if you're feeling anxious.

Here's what happens when you hold things in...

Last Thursday I received an email from a Workshop client and fellow gym-owner with the subject line: "Heart attack?"


Fortunately, it wasn't a literal heart attack, but one of our clients and friends suffered an anxiety attack like the one I went through years ago.

"Craig, on Thursday I was awakened by pressure in my chest. I felt like I was having a heart attack. I even went to the emergency room because it was so bad. Now it's time to figure out why this has happened to me at this particular time in my life."

I had a phone call with our friend and discovered that she was suffering in silence. This is what brings everyone, including Bedros and myself, to their knees.

Please do NOT suffer in silence.

Do not hold in your worries.

Do not create F.E.A.R. (false expectations appearing real).

If you are struggling, concerned, or worried, about anything, please talk to someone. Holding things in only builds up the pressure and then eventually it releases in some way that is far worse than any difficult conversation you might need to have.

Trust me. When you are worried or anxious, you must get "out of your own head".

Here are some simple habits to add to fight anxiety:

1) Get outside and walk for 20 minutes in the AM and PM.
2) Breathe in through your nose for 4, hold for 4, and exhale for 7. Repeat 8 times.
3) Hug as many people as you can get away with! :)
4) Call a close friend to just "catch up". Share whatever you are comfortable with.
5) Do something nice for a stranger.

Do the best you can to get "out of your own head" and give yourself to the world.

And please do not suffer in silence. It only makes things worse.

Thursday, September 14, 2017

Deadlifts and Wake Ups

Hey, you're getting two updates today. Enjoy!

I didn't sleep well last night. Got to bed early but woke up after a few hours and couldn't get back to sleep. After almost 2 hours of reading I fell asleep again. Two days in a row of being tired... so I should crash hard tonight.

Still, I managed a good deadlift session today.

1A) Deadlift
1B) Mobility

2A) Leg Curl Eccentrics (trying something out)
2B) Shrug

That was it.

Kickbutt Tip of the Day:

Struggling with FB, IG, or Youtube addiction?

Use a program called "Internet Freedom" to block you from using the Internet (or specific sites). Also, use "Rescue Time" to monitor your Internet use so you become more productive.

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High Performance Coaching and Pressing

Today is a big deadlift day, but I managed to sneak in a good pressing session on Thursday.

1A) DB Press - worked up to 80x12
1B) Band Pull

2) Intervals

Today we deadlift!

Today's Kickbutt Mindset Tip:

A long coaching session for you today! Here's another Sneak Peak at a QnA with a workshop client.

They've been going through some tough days and admitted that it's causing their night time routine to be "off." As a result, the next morning is also off... causing a vicious cycle of overwhelm and anxiety.

Here was my reply to them... It was sent from a place of LOVE to a friend, client, and someone who I know has yet to reach their full potential... and can... but first must stop putting on the brakes and holding themselves back (as I once did).

Hey ___,

This is NOT what an Empire builder or High Performer does:

=> "Crash on the couch, watch TV and not think about anything until I start to fall asleep."

I know you're a football (and a Bronco's) fan, so think back to Peyton Manning in November of 2015. He was almost 40, being called washed-up, and then he tears his plantar fascia.

Everyone said it was over.

And he could have rode off into the sunset.

He was rich, a legend, and ha Superbowl champion.

He could have went home, crashed on the couch, and started humming the Nationwide jingle until he fell asleep on the couch watching SportCenter.

But he didn't.

He spent more time in the recovery room than any other athlete. He marched back to the game, literally and figuratively, and he won another Superbowl and retired a 2-time champion.

You see, high Performers do not quit or take the easy way out.

When times are tough, we Man-Up and make the right decision for our right life.

As my favorite philosopher Billy Madison once said about wanting to quit on something important, "You get your ass out there and you find that f'g dog."

And so you use every minute you have to mentally recover and strengthen yourself. TV doesn't fill you up, it drains you even more. Instead, open your Bible or favorite book and seek lessons that apply to the day. This fills your well, and brings you back fighting the next day stronger and better than ever before.

Re-frame your mindset about the evening routine. It's a time for you to be grateful and recharge.

It's like your post-workout shake after the Mother of All Squat workouts.

Tough to get down in an uncomfortable state, but something you'd never go without.

I believe in you.

Now get after it,


Monday, September 11, 2017

Squats and Romans and Jay

Triple podcast update today.

But first, a workout review. On Saturday I hit a walk. On Sunday I did an upper body meathead session in B's home garage gym (where it was nearly 90 degrees!). It went like this:

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

2A) Pushup
2B) TRX Row

Then it was off in an Uber to LA to meet John Romaniello. It was so good to catch up with him. We talked (well really, he talked) for 90 minutes, then it was off to meet Jay Ferruggia for brunch. After that Jay bought a box of donuts and ate them all before we got 2 blocks from the donut shop LOL.

This morning back in Chino Hills for a squat session.

1A) Ball Curl
1B) Box Jump

2) Squat

3A) Lunge
3B) Leg Curl

And then we released three new podcasts, including a killer one on nutrition and high performance =>

Here are two others:

Coaching =>

Structure -

Don't forget to check all of my podcasts at

Bedros and I also filmed more video podcasts for our show at

And I'll be starting another show soon!


Now it's time to fly back to Toronto!

Today's Kickbutt Mindset Tip:

Friday, September 08, 2017

Legends and Front Squats

It's been a fun week in SoCal.

Yesterday i visited the legendary Lewis Howes at his famous studio in Hollywood, and I had a chance to interview him.

We also made a little video here.

Then I drove back to Chino Hills (well, Uber'd) and taught a mastermind session, then followed that up with a big steak dinner at Mastro's in Costa Mesa, Cali.

Today I was well fueled for:

1A) Hang Cleans
1B) Front Squats

2A) Good Morning
2B) Shrugs

Great times.

Today's Kickbutt Mindset Story:

Do you ever wonder what your "idol" would do if faced with self-doubt...

Or do they even struggle with it at all?

Of course they do, they are human!

Let me tell you a quick story...

One of my clients is a fan of U2 and Bono, and we were talking about his confidence.

But I thought... Did he ever struggle?

So I googled it.

Sure enough, he once had a massive confidence issue at the most pivotal time in his career...

Here's what I found.

"Forever plagued with self-doubt, Bono was wretchedly depressed before its release (of the Joshua Tree)..."

(Full story =>…)

Can you believe that?

Right before the release of one of the greatest rock'n'roll records of all time, Bono was not just feeling down, but feeling "wretchedly depressed."

He was terrified that he was going to fail on the world's stage.

(Yikes. Makes today's sales presentation seem a little less intimidating, doesn't it?!?)

Listen, the bottom line is that we all have self-doubt!

We all suffer the curse.

The struggle is real...


You have done the WORK.

Just like Bono, you are a master at your craft.

And just like U2, you are getting better every day.

So I want you to do what they did... I want you to step outside of your comfort zone and perform.

Because when that happens, when we put ourselves into our tests that push us out of our comfort zone...

...we realize, "You know what, that wasn't so bad."

And that makes us GROW so that our self-doubt SHRINKS.

But that only happens if we push and test ourselves... if we let self-doubt win, if we run and hide, if we hold back and avoid adversity, we shrink and self-doubt wins.

Don't let that happen.

Instead, be your BIG self, your BEST self, in every situation today.




Here's to an amazing Friday and a well-earned week of self-growth and success.



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Craig Ballantyne
Author, The Perfect Day Formula


Tuesday, September 05, 2017

Muscle Mastermind in California

And the adventure continues!

Yesterday I Uber'd from Santa Monica to Chino Hills and met my brother, Bedros Keuilian, for dinner. Had a nice ribeye at Taps in Brea, California.

Today started with some writing and a squat workout at 24/7 fitness.

1A) Squat
1B) Box Jumps

2) Reverse Lunges

And look who was there!


Vince DelMonte is with Bedros Keuilian

The Mentors and Mentees.

Today's Kickbutt Mindset Tip:
"Lack of direction, not lack of time, is the problem. We all have twenty-four hour days." – Zig Ziglar

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

Take faster action and get in a hurry to achieve your goals and live your dream life.

Push on,

Craig Ballantyne

Monday, September 04, 2017

Santa Monica Sunday Funday

Wow, what a 24 hours in Santa Monica with Jay Ferruggia for his birthday.

I landed around 11am on Sunday, checked into my hotel, and headed over to Jay's to play with his dog, Bronxy.

Then we hit up Herringbone for brunch. There were about 10 of us, including a UFC fighter and a WWE wrestler. So cool.

After that, because it was so hot, we went looking for some fun stuff to do inside... and that meant spending a sunny California day in a dark bowling alley, LOL.

Check out our group photo here

I started off really, really bad at bowling, but in my fourth and final game I went slow and steady and rolled a "boring" 149. Probably my best ever.

That was it for me, and I woke up early and worked this morning. Then at 10am Jay and I met for a walk and we did a couple of miles and talked about some deep personal development issues.

We had some cool breakthroughs and A-Ha moments. We've both come a long way in the 12+ years that we've known one another.

He is definitely living the dream these days. Make sure to listen to his podcast here. His guests are incredible!

After the walk I did a quick upper body workout:

1A) Pullups
1B) Face Pull

2A) ChinUps
2B) DB Triceps Extensions

Great pump.

Now it's time to Uber on over to see Bedros Keuilian. We have a crazy week of coaching coming up.

And I'm going to interview Lewis Howes on Thursday, too.

Then back into Santa Monica next Sunday to have brunch with Jay again.


Today's Kickbutt Mindset Tip:
Be an Action Taker, not an information gatherer.

Don't just talk. Do. Get outside of your comfort zone. Fail forward. Those who don't take action or personal responsibility for their success will end up in the same place 12 months from now…only older. I know you're different, and I know you are an action taker.

You want a better life, and you deserve it, now go out and get it.

Craig Ballantyne
Author, The Perfect Day Formula