Thursday, November 30, 2017

Pushups and Perfect Days

Busy day in Denver.

Started with a 200 pushup and core training workout in my hotel room.

Then I filmed some videos and headed off to a Perfect Life Workshop.

Speaking of filming, last night I had an amazing time filming an "in home" podcast with "Girls Gone WOD".

We talked Crossfit, Seinfeld, Cardio, Traveling, and much more. It'll be out next week and it was one of my favorite shows ever.

Tomorrow... Squats, a seminar, and kicking off the weekend for our 6th annual toys for tots event.

Today's Kickbutt Mindset Tip:

If there is something you want to do, start MAKING time  in your life for it right now... 💥

We're not getting any younger, and you're not going to "find" time hidden under the bed with your old ab roller. 😜...

"Cherish time, your most valuable resource... To waste time is to waste your life. The most important choices you'll ever make are how you use your time." - Kekich Credo #2 💯

Wednesday, November 29, 2017

Denver Deadlifts and Habit Change

Got some cool stuff for you today.

First, I flew from Toronto to Denver yesterday, and just did some interval training. Today I was back in the gym for deadlifts:

1A) Deadlift
1B) Box Jump

(I was going to skip the jumps but noticed my lifts were slow... added them back in and had better follow-up sets.)

2B) Mobility

3A) Glute-Ham Raise
3B) Abs

Also posted this today...

7 Steps to Change a Habit

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

7 Steps to Change a Habit video

Today's Kickbutt Mindset Tip:
Build a Champion Mindset:
  1. Identify your greatest success in life.
  2. List what you did to achieve it.
  3. Outline what you want to achieve next.
  4. Identify the obstacles in your way.
  5. Apply your winning strategies from the past success to the new challenge.

Please share these morning messages with your friends, on social media, and tell them to get their own morning motivation here!

Monday, November 27, 2017

Early Meathead Monday

This is another pre-workout update.

Later this morning i'm heading to the gym for a Meathead Monday session.

1A) Bench Press
1B) Bodyweight Row

2A) Close-Grip Press
2B) Barbell Row

3) Handstand Pushups

This afternoon is busy with meetings and calls.

Tomorrow I fly to Denver for our 6th annual Toys for Tots event and a Perfect Life Workshop.

Today's Kickbutt Mindset Tip:
Make a list of what you should stop doing and what you should start doing. What should you stop if you want to be more productive? What should you start doing if you want to be a better parent or partner?

Practice accurate, objective thinking about your behavior.

Self-reflection is a powerful tool for success.

Rock on,

Craig Ballantyne

PS - Can't sleep?

Here's a #breathing pattern to put you to #sleep in seconds ... Also perfect for calming down in #stress 🙏... Add this to my 10-3-2-1-0 Formula for a great night of sleep #lifehacks 💯

Image may contain: text

Craig Ballantyne
Author, The Perfect Day Formula


Saturday, November 25, 2017

Squats I hope

Don't like to do this too often, but today I'm writing the post before my workout at the gym.

Today's training will be...

1A) Front Squat
1B) Box Jump

2A) Glute Ham Raise
2B) Abs

Today's Kickbutt Mindset Tip:
"Nobody gets old by surprise." - Kekich Credo #84.

If there's something that you want to do or accomplish that you've been putting off and putting off until "the time is right", I want you to think about how you can do that "thing" or accomplish that goal NOW. No more waiting. After all, you're not getting any younger.

Push on,

Craig Ballantyne

PS - Do it!

Secret: This is for me, not you. 🤔 ... Most of my posts are... Reminders for me - and you, too - to make the right decisions for our best lives 💯... even when, and especially when 😜, those decisions are not the ones we want to make (but know they ARE the RIGHT ones). ... Man-Up as @bedroskeuilian says... and live your life with #noregrets#decisions #perfectlife

Friday, November 24, 2017

Keys and Dips

Ugh, last night I went out for dinner with J-Roc, CTT, and had two drinks with dinner. In all the excitement of catching up, and having that second drink, I kind of lost my wits, and more important, lost my house keys!

Fortunately, my condo's concierge let me in, and I scrounged up some new keys today. Oh well, back on track.

Today's workout:

1A) Handstand Pushups
1B) Chinups

2A) Ring Dips
2B) Mobility Work

Tomorrow, front squats.

Today's Kickbutt Mindset Tip:
"How will you measure your life?"

It will not be by money or stuff.

It will be measured in Relationships, Experiences, Love, & Legacy.

Knowing that, spend your time wisely.

Rock on,

Craig Ballantyne

PS - What happened, happened.

You can't change the past. 🤔

#forgive yourself and let it go.

Besides, it's minor damage that can be dealt with ... don't be so hard on yourself.

Live, learn, and move on...

And get #bettereveryday 🙌

Thursday, November 23, 2017

Benching for Thanks

Happy Thanksgiving!

Drove from the farm to the big city today, then had this Meathead Thanksgiving workout:

1A) Bench Press
1B) Ab Wheel

2A) Close Grip Bench
2B) Overhead Squat

I have a little issue with my left elbow that is throwing off my pullup game.


Otherwise ... all good. And off to celebrate a Canadian version of American Thanksgiving tonight with TT Trainer, J-Roc!

New podcast interview with BoxNBurn down on the beach

Today's Kickbutt Mindset Tip:
Anxious about the holidays? Make sure you are breathing properly... When you feel anxious, sit back and breathe through your belly... 4 seconds in, 7 second hold, 8 second exhale. Repeat 4 times. This also works great when you trying to sleep.

Rock on,

Craig Ballantyne

PS - Remember the 3-C Formula on Turkey Day.

We cannot control others... traffic jams... the weather... or flight delays. We only control our thoughts, words, and actions. Remember that in all your adventures today... because we're all in this together. Be grateful for, and make the best of, everything that comes your way. ❤️ #patience #love #thanksgiving #gratitude

Wednesday, November 22, 2017

Deadlifts and Anxiety

Anxious about the holidays? Here are three things to do!

1) Make sure you get "out of your head".

Talk to someone. Get out in the sunshine. Don't bottle yourself up.

Heck, even if you go for a walk and talk to yourself it will be better than sitting in your office and letting your wheels turn!

2) Make sure you are breathing properly...

When you feel anxious, sit back and breathe through your belly... 4 seconds in, 7 second hold, 8 second exhale. Repeat 4 times. This also works great when you trying to sleep.

3) Give to others.

It's hard to be anxious when you're having gratitude and being of service to others. Help the less fortunate, as you have done so generously in the past.

Listen to my overcoming-anxiety show here

How much news/info do you really need to know?

Monday, November 20, 2017

Thanksgiving Gratitude Workouts And Podcast

This is gonna be a great week for all of my American friends as they enjoy family and Thanksgiving.

That's one reason I did this podcast on gratitude. Enjoy!

If you're struggling with the 1st world problems of comparison syndrome, envy, and taking things – or people – for granted, don't worry, we all do.

That's why we're going to take a deep dive today into the lives of very successful people who have an attitude of gratitude.

It changed my life, and it'll change yours as well. On this show you'll hear the daily morning gratitude rituals of the rich and famous – and HAPPY – including Tony Robbins, Oprah, Lewis Howes, Chris Pratt, Bedros Keuilian, and many, many more.

Now let's talk training...

Yesterday I got snowed in on the farm and did a lower body garage gym workout of...

1A) Kettlebell Swings
1B) Ab Wheel Rollouts

2A) Bulgarian Split Squats
2B) Stability Ball Leg Curls

Abs are sore today.

This morning it was back to the garage gym for an upper body workout...

1A) DB Press
1B) Band Pull

2A) DB Floor Press

Good times.

Back to the big city soon for a deadlift workout on Turkey Day... or as we call it here in Canada, "Thursday".

Today's Kickbutt Mindset Tip:
Look at how you are living and the future you are chasing.

Are you doing the right things for your life?

Make the right decisions, right now, for your family, friends, health, and wealth. Focus on what matters. Forget what doesn't. 

Do what is right,

Craig Ballantyne

PS - Coaching Client Lesson of the Day:

Q: How do you figure out what really matters each day and how you should spend your time?


This is something that takes time... and requires a lot more saying no and removing work than it requires addition.

As Bruce Lee said, "It's not about the daily increase, but about the daily decrease. Hack away at the unessential."

Here's something that will help.

Each evening do a five-minute reflection of the day, asking:

1) What mattered? 
2) What didn't? 
3) Where did you do well? 
4) Where could you do better? 
5) What must happen tomorrow to improve over today?

This is how you refine your Daily Principles and identify essential activities.

Day by day, step by step, you focus your vision and move ahead to your mission.

Keep up the progress and momentum,


Friday, November 17, 2017

Squats and Gratitude

I'm going to take the weekend off from training.

Today I hit squats.

1A) Front Squats - Worked up to 205x2
1B) Box Jumps
1C) Handstand Pushup Holds

Lots of mobility.

Short workout...just 20 minutes after a 20 minute warm-up, core, and mobility session.

Deadlifts on Monday!

Today's Kickbutt Mindset Tip:
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation." - Brian Tracy

Talk soon


PS -
List 3 things you are grateful for every day.

Gratitude is a key to success because you cannot get ahead operating from a place of scarcity! ... Be grateful for the little things in life, the adversity you can turn into advantage, and the amazing opportunities you have in life.💯 ... Want to know my 3 things? Just watch my Instagram Story EVERY morning... it will be updated each day. ... now tell me the 3 things YOU are grateful for below. 🙌 #gratitude #abundance #entrepreneurlifestyle #grateful

Image may contain: 1 person, text

Craig Ballantyne
Author, The Perfect Day Formula


Thursday, November 16, 2017

Right Workout Right Schedule Right Life

Meathead Thursdays. Gotta love 'em.

Today was a fun bench press workout at Bang Fitness.

After a poor sleep, I had a good breakfast, some good meetings and content creation, and that zipped over to the gym for a 45-minute session.

1A) Bench Press

1B) Face Pull

2A) Close-Grip Press

2B) Hanging Knee Raise

3) 4-Minutes of Sled Push intervals!

Today's Kickbutt Mindset Tip:

Customize your RIGHT schedule for YOUR right life... not someone else's! ...

=> It's not about the hour you GET up, it's about what you do with the hours that you ARE up.

Talk soon,

Craig Ballantyne

PS - Stop 🛑 holding yourself back with the CHAINS of your past.

... "To move forward you must give up your story, whether it is excuses about your childhood, lack of education, your "bad luck", your "slow metabolism ", your unsupportive family, where you live, lack of resources, etc." - Dan Kennedy...

If your story doesn't serve you, change the story so that it does. 🤔

It's your life and you get to write the script. 💯

#noexcuses #entrepreneur #successquotes

Wednesday, November 15, 2017

Deadlift Day and Box Jump Video

Hurray, it's deadlift day.

That meant some good times in the gym.

But first my morning started with filming some new episodes for ETR Radio.

Also did a few meetings and coaching calls. Then hit the gym for:

1A) Deadlift
1B) Box Jump

2A) Shrug
2B) Glute-Ham Raise

Even filmed a couple of videos:

Handstand Pushups

Box Jumps

Today's Kickbutt Mindset Tip:

"The best investment you will ever make is your steady increase of KNOWLEDGE. Invest in yourself. Thirty minutes of study per day eventually makes you an expert in any subject – but only if you APPLY that knowledge. Study alone is no substitute for experience."

- Kekich Credo #93

Tomorrow could be a bench press day!

Hurray! :)

Talk soon,


Tuesday, November 14, 2017

Tuesday in Toronto

Flew home from LA yesterday.

Monday Morning started with a workout down on the beach in Santa Monica with pullups and dips.

Today in Toronto I went back to Bang Fitness - after a 3-week break - and did some handstand pushups and sled pushups. Watch for a video on Instagram later this week.

Tomorrow we deadlift.


My legs are quite sore from Sunday mornings front squats. I'm not sure if it was because I did more volume or because I took 5 days off real workouts before squatting.

Today's Kickbutt Mindset Tip:
Introduce a 'hardship' today.

It could be no coffee, no Facebook, no meat, no TV, no Netflix, no alcohol, no late-night eating, or no diet soda.

Go cold turkey. Throw away your crutch. Push yourself to adapt.

You only grow under stress.

Get growing,

Craig Ballantyne

Craig Ballantyne
Author, The Perfect Day Formula


Monday, November 13, 2017

Weekend Wrapup in SoCal

A wild weekend in SoCal has wrapped up.

I wore a tux.

I took a couple of days off workouts.

I still managed to get to Fit Athletic, one of my favorite gyms in the world.

I had brunch with Jason Ferruggia yesterday.

And now I'm getting ready to head back to Canadia.

Here's to a great week!

Today's Kickbutt Mindset Tip:
What kept me going through my toughest times was the faith in me from my mentors & teachers. I would not, could not, disappoint them. Honor your mentors and those who believe in you by doing great work today. Don't let them – or yourself – down.

PS - Remember, remember the 5 Pillars of November!

How to get better at ANYTHING 💯

Want to lose weight? Make more 💰? Find the 💕 of your life? The 🏡 of your dreams?


Use the 5 Pillars of #success to transform any and every area o your life. #perfectlife #entrepreneur #loseweight

These have works for MILLIONS of my clients and readers, and the 5 Pillars will work for YOU too! 💥

Image may contain: text

Craig Ballantyne
Author, The Perfect Day Formula


Wednesday, November 08, 2017

Tuxedo Royale and Deadlifts

Have you watched my Tuxedo video?

It might be my best video ever.

Watch it here.

You can thank Brad Pilon for filming that at a Tuxedo rental shop in San Diego last night. Then I went out for dinner with him and Chris Lopez.

This morning I did a deadlift workout at Fit Athletic, one of my favorite gyms in the world.

1A) Deadlift
1B) Box Jump

2A) Shrug
2B) Lunges

Then I did a workshop with Chris, Brad, and 3 other entrepreneurs.

Great times!

Now off to dinner with Amy and Erik Ledin.

Then tomorrow... the Perfect Life Retreat!

Today's Kickbutt Mindset Tip:

Image may contain: text

Craig Ballantyne
Author, The Perfect Day Formula