Saturday, December 29, 2018

Post-Christmas Training and Reading

Yesterday was a great workout. The day before, not so much, but I also was able to deadlift on Christmas, so that was cool. And it was a White Christmas. I spent the day reading and eating, and over the holidays finally had the chance to finish some great books... and order a lot of new ones. Seems like every book I read leads to buying two more. Haha.

Ones I have ordered:
  • A Brief History of Time by Stephen Hawking
  • Work Party by Jaclyn Johnston
  • The Ultimate Sales Machine by Chet Holmes
  • Legacy - About the ALL Blacks
  • Blitzscaling by Reid Hoffman of Linked In
The "done" list included:
  • Principles by Ray Dalio
  • Homo Deus by Yuval Noah Harari (also the author of Sapians)
  • Prediction Machines (about AI)
  • Creating Magic (about leadership at Disney)
  • Traction by Gino Wickman
  • And a re-read of my favorite, "The Art of Living" - a translation of Epictetus' teachings
One of his translated teachings is this, and it applies to training!

"Remember: You will never earn the the same rewards as others without employing the same methods and investment of time as they do. It is unreasonable to think we can earn rewards without be willing to pay their true price. Those who "win" at something have no real advantage over you, because they had to pay the price for the reward." - Epictetus

Let's go back over some workouts...

First, I overdid it with the hang cleans on Tuesday and my forearm DOMS is bad... it nearly got worse with some of the KB moves I did on Thursday:

1a) KB 1-Arm Press
1b) Band Pull

2a) Floor Press
2b) Loaded Overhead Carry

And then yesterday's lower body blast:

1a) Front Squat
1b) Box Jump

2a) BG Split Squat with Weight Vest (my NEW favorite exercise)
2b) Rocking Plank

Today ... something.

Aiming for a New Year's Day Deadlift session...

Talk soon!


PS - One more quote from Epictetus for you... wise words for any troubles that lay ahead...

"If a neighbor's child breaks a bowl, we readily say, 'These things happen.' When your own bowl breaks, you should respond in the same way as when another person's bowl breaks... Carry this understanding over to matters of greater emotional input and worldly consequence... Remember how you feel when you hear the same thing concerning other people. Transfer that feeling to your own current circumstances. Learn to accept events, even death, with intelligence." - Epictetus

Tuesday, December 25, 2018

Stronggy Christmas to you

Low key Christmas here on the farm.

I've been reading a lot of books
  • Principles by Ray Dalio
  • A Disney leadership book
  • Traction by Gino Wickman
  • Prediction Machines - about AI
  • Homo Deus - ... the follow up to Sapians (kinda scary)
  • The Perfect Day Formula by some dashing Canadian man (haha)
  • And "The Art of Living" by Sharon LeBell, a translation of Epictetus' teachings
More importantly, before I sat down for my annual listen to Michael Buble's Christmas album, I did a deadlift workout:

1a) Hang Cleans
1b) Mobility

2a) Deadlift - worked up to 345 ... no problem, despite muscle soreness from the other day
2b) Mobility

3a) KB Swings
3b) Curls for Christmas

"I'll be iiiiiiiin the garage gym for Christmas, you can plan on meeeee.
"Please have chalk and heavy weights, and presents under the treeeeee..."


Merry, Merry,


Sunday, December 23, 2018

Hair Injury and Training Update

Funny story.

On Monday, Dec 17th I had a hair transplant.

Yes, you read that right. No shame here.

Two thousand hair follicles were extracted from the back of my head and resettled, like tiny little trees, to strengthen my receding hairline (my doc had labeled me as a "4/10" on the Norwood Scale of male pattern baldness).

Unfortunately, I am required to take 7-10 days off training to protect those lil suckers...

I lasted 5 days.

At first I started doing some walks with a 45-pound weight vest... that went fine... no problems with knees, hips, or back after 30-45 minutes. The weight vest is also fun because it's hard to breath normally with all the pressure on the chest.

Then yesterday I did some presses and rows...

1a) Military Press

1b) BB Snatch Grip Row

2a) KB Press

2b) BB Shrug

Today I'll do some lower body single leg stuff with the weight vest on... probably take Monday off, and then deadlift, staying lighter than usual, on Christmas morning. I'll crush some heavier presses on Wednesday, and then maybe moderate squats on Thursday.

Anyways, thanks to following instructions and being patient and a good boy, those little transplants are now they are growing like mighty oaks... and you better notice the next time you see me! Haha.

Hope that put a smile on your face.

Merry Christmas!


Sunday, December 16, 2018

2nd Family Christmas Workouts

This weekend was packed with two good workouts, lots of chocolate cookies, and another family Christmas. This year there were puppies... but we didn't keep any.

On Friday I had a workshop in Toronto. It was awesome,but went late. I crashed early and then filmed some videos on Saturday before having a haircut and big bench workout:

1a) 3-board Bench
1b) Pullup

2a) KB 1-arm press
2b) mobility

Then another early night.

Sunday morning was deadlifting...

1a) Deadlifts - worked up to 345 x 5
1b) box jumps

2a) BGSS with weight vest 
2b) Ab wheel

Cool thing about the weight vest is that its really hard to breathe (45 pounds) so it makes everything harder.

After that was family Christmas, and one of the cousins brought over her six new puppies (she's a breeder).

Super cute.

Good times.

Back to Toronto for work and a few days off training... before returning for Christmas deadlifts!

And lots of movies to catch up on.


Friday, December 14, 2018

Toronto Workouts and Cookies

Spent the last couple of days in Toronto shopping, working, filming a TON of videos (all for my business stuff, no new workout videos, sorry!), and eating cookies.

First, yesterday's workout at Bang Fitness. It was a good one.

Lots of mobility first, including a lot of ankle mobility because Jay Ferruggia said I really needed to improve here.

1a) Squats
1b) Box Jump

2a) Glute Ham Raise
2b) Lateral Band Walk (glute fire!)

Wednesday was an off day because I filmed forever and was exhausted.

Tuesday was another great workout with bench press.

Today is off, and Saturday I'll be back in for some board-presses, and then Sunday is Deadlifts.

After that will be another family Christmas and a few days off from training.

Oh, and today I'll do a workshop with clients from all over Canada, and then buy a few more things at the mall. I just bought the Airpods for myself and like them so much I'll be buying them for some friends.

Finally, the cookies... Every day after training I go to Impact Kitchen in Toronto for a Greens drink... and they have incredible chocolate paleo cookies... full of goodness, chocolate, and some "paleo sugar" or some other mis-named junk, and its one of the best cookies I have ever had. Going to buy a big stack for Christmas.

Time for training,


Tuesday, December 11, 2018

Toronto Trip

Yesterday was an off day on the farm. Actually, I jogged to the corner store because I was in a hurry. I don't count it as exercise. I count it as being efficient. Haha.

Today I traveled to the big city of Toronto, did a lot of walking, and regained my "Meathead card" (that was rescinded for yesterdays' "cardio").

Bench Press (205x3x5)
Bodyweight Row

Board Press

Good times.

Tomorrow is a big filming day.

Then Thursday back to the gym for squats.

Also had a killer greens smoothie from Impact Kitchen in Toronto.

So many beards and hipsters and girls in "joggers" in there.

Epicly hilarious.

I don't know how those young girls afford that's pricey.

Fortunately I've sold a lot of books! Lol.

PS - Speaking of books, my new book, Unstoppable, comes out on January 21st!

Monday, December 10, 2018

Christmas update

It's Christmas Time! 

I flew back in from LAX yesterday, and after a month in Southern California and Australia, I have finally seen snow for the first time this winter season. 

(Side Note: I watched Super Troopers 2 on the plane... hilarious.)

Today is a family Christmas, but back in Cali I had some good workouts, and when I landed last night I did a quick workout:

1A) DB Press
1B) Band Pull

2A) Military Press
2B) Mobility

3A) Close-Grip Floor Press
3B) Lower Body Mobility

Today will be a big Deadlift session... and I'm pretty sure I'll be getting a weight vest and some bumper plates as Christmas gifts today, so I'll put them to use.

This week I'm off to Toronto for meetings, filming, and good workouts.

Next weekend is another family Christmas.

I don't go back on the road again until January 7th.

Sunday, December 09, 2018

Back In Canada

It's Christmas Time! 

I flew back in from LAX yesterday, and after a month in Southern California and Australia, I have finally seen snow for the first time this winter season. 

(Side Note: I watched Super Troopers 2 on the plane... hilarious.)

Today is a family Christmas, but back in Cali I had some good workouts, and when I landed last night I did a quick workout:

1A) DB Press
1B) Band Pull

2A) Military Press
2B) Mobility

3A) Close-Grip Floor Press
3B) Lower Body Mobility

Today will be a big Deadlift session... and I'm pretty sure I'll be getting a weight vest and some bumper plates as Christmas gifts today, so I'll put them to use.

This week I'm off to Toronto for meetings, filming, and good workouts.

Next weekend is another family Christmas.

I don't go back on the road again until January 7th.

Craig Ballantyne
Author, The Perfect Day Formula 


Wednesday, November 28, 2018

From Thanksgiving in California to Christmas in Denver

I was really tired on my first morning back to California from Australia, but had a nap at lunchtime and then I've been good since. 

On Thursday, aka American Thanksgiving, I went over to visit my friend Bedros Keuilian and the 15 others he had at his house for steaks and all the sides. Funny story, they had Mac'n'Cheese, a Thanksgiving staple for many, but they Bedros and his wife, the Recipe Hacker, Diana Keuilian, did NOT make it.

They bought it from El Pollo Loco, a local roast chicken place. :) 


The day was great and then I got back to work on Friday with a big sale on my new Instagram Course and lots of coaching over the weekend. 

I did lots of great workouts:

Thanksgiving - Deadlift
Friday - Bench Press
Saturday - Tire Flipping
Sunday - Squats 
Monday - Rows
Tuesday - Arms
Wednesday - Squats

This week I was in a recording studio finishing up my Unstoppable book. I have a big launch planned for January 21st for this new book. :)

Later today I fly to Denver for our annual Toys for Tots seminar, shopping, and Christmas party with 100 of our entrepreneur friends. This is our 7th year doing this and we've probably bought close to $1,000,000 in toys. WOW.

For training, tomorrow will probably be an off day, and then Friday I will bench press. Saturday will be an upper body workouts after shopping but before the Christmas party with Mr. and Mrs. Clause. 

Sunday I fly back to California. 

Then it's one more week in the sun before I go home for Christmas! 


Wednesday, November 21, 2018

Back from Australia

Flew back from Australia last night. It was 13 hours and I messed up my sleep timing and didn't get much on the flight. 

A little tired today, but still did a bunch of great coaching calls and now I'm going to slip into a short chest press workout.

Tomorrow will be a real good deadlift session. Might hit BK Strength.

Then it's off to BK's grill house for steakgiving with Bedros and family.

Craig Ballantyne
Author, The Perfect Day Formula 


Sunday, November 18, 2018

More Aussie Workouts and Workshops

I am still down under in Australia. It's nice. I made it Melbourne, but did not go to the end of the earth, aka Perth. That city is a 5 hour flight from Sydney, which makes it 25 flying hours from Toronto! WOW. 

I get back to USA on Wednesday, and am going to go to Bedros' house for Thanksgiving. Then we do our Toys for Tots thing in Denver on December 1st, and then I have some work to do, and then i fly back to Toronto on December 8th and will be home till New Years (with some trips to Toronto in there too).

Life is good and definitely just have first world problems (like not being able to find Quest bars in the Melbourne airport). 

On the bright side, the hotel gym in Melbourne was good, and the workshop I held there was excellent. We also had amazing food at each of our workshops, with really good salmon and chicken at the Pan Pacific Hotel in Melbourne.

Yesterday's workout:

Face Pulls
Bodyweight Rows
DB Curls

Today's Workout

Bench Press (smith machine... I know!)
Face Pulls
Cable Lateral Raise

I'm such a Meathead.

Tomorrow we get back to squats.

Stay tuned,

Craig Ballantyne

Thursday, November 15, 2018

Australia Travel

Last week was a really great week at the Perfect Life Retreat... check out the reviews below.

I also did my biggest podcast ever. Check out the 10X question here! 

After the Retreat in San Diego I flew to Australia and I have had some great workouts here:

Wednesday, November 14th after I landed:

Box Jumps

Front Squats

And then on Thursday, Nov 15th:

Bench Press

Shoulder Press

Today I fly over to Melbourne.

And then I have some days off next week back in Sydney.

Then it's back to California where I will be enjoying a "misfits Thanksgiving" with Bedros Keuilian and all of his California "transplant" friends that don't have anywhere else to go on the big day... and Bedros makes steaks, not turkey, lol.

Stay tuned for more adventures,


PS - Here are some amazing Perfect Life Retreat reviews:

"AMAZING EVENT! Can't thank you enough. What a group of people!" – Matt Del Negro


"Everything was first class and the speakers were fantastic. I left feeling enthused and re-energized for my business and myself." – Rob Groll


"Craig, thanks for an amazing event that actually ran ON TIME!" – 100 attendees J


More Retreat feedback...


"We got engaged at the Perfect Life Retreat!" – Joe Arko & Sara Fennell*


*results not typical J


"I am an operator. I've made a quantum leap in confidence since I met you of which I am truly grateful to you for. I've been reminded again and again of how important it is to spend time with other operators. I learned that one of my superpowers is sharing with vulnerability. I have a powerful message to share and there are huge amounts of people that need my help, it's my duty to help them. Mentors are essential. It's time to fully commit to my vision and make it happen. 2019 is THE year." – Nick Elvery


"Craig Ballantyne is amazing. Dude, seriously. Awesome conference. It was like a shot of adrenalin into my business and mindset. Your content was great. Shanda, Bedros, and Tim were exactly what I needed. I've always liked Bedros's material... but it's been a while since I've heard him. He's really manned up over the last couple of years to a whole new level." – Brent Weaver (who will be attending Toys for Tots!) 


"Thanks again for putting together such a great event. The contacts made there were insane and the notes I have to implement from Tim, Sharran, Bedros, Joel and yourself are invaluable. Now comes action!" – Mike Novak

Monday, November 05, 2018

Flight to San Diego

Time has been on my side recently.

First it was daylight savings on Saturday night, so I caught up one hour of sleep... only 150 to go, haha!

And today's flight from NYC to San Diego went perfectly.

It was a 3-hour time travel session, and I finished a very important presentation.

After I landed and did some phone calls, I jumped over to one of my favorite gyms, Fit Athletic, for a workout:

1A) Deadlifts
1B) Box Jumps

2A) Wide Grip Deadlifts
2B) Core Training

Lots of mobility and foam rolling today, too.

Then some walking around to get groceries for the week.

Now to get more sleep ... busy day tomorrow with a podcast with Shawn Stevenson to promote my new book, Unstoppable, and then a training session with the team at Organify.

PS - Made a video about lessons from my dog. 

Sunday, November 04, 2018

NYC travels

What a great weekend in NYC.

It's the perfect day for the big city's Marathon, but I'll be coaching some entrepreneurs to grow their business faster while having more work-life balance.

To start the day I went for a walk to Central Park. It was all fenced off for the race, and thousands of people were already out getting ready.

But I also saw people doing wedding photos at 6:30am in Times Square. That was so weird!

Yesterday I did upper body:

KB Presses

The day before I did lower body

DB Bulgarian Split Squats
KB Swings
Leg Extensions (haha, yes, hotel gym fun!)
Cable Abs

Then yesterday I spoke to 100 entrepreneurs for my friend Vinny D.

Last night had a great sushi dinner with Jason Capital.

Tomorrow I fly to San Diego. 

Big week ahead!

Talk soon,


Craig Ballantyne
Author, The Perfect Day Formula 


Wednesday, October 31, 2018

NYC & Vinny D

Off to NYC this afternoon.

When I land, will hit a hotel gym workout... probably all the fun upper body stuff.

Tonight I am having the world's most boring Halloween, doing calls with people in Australia while the world parties outside of my hotel room window in Times Square, haha.

But that's okay because I have a big day planned tomorrow.

It'll start with a morning workout or walk, and then a Perfect Life Workshop with 6 amazing entrepreneurs, and then dinner with John Romaniello & crew at a fun NYC steakhouse.

Then Friday we hang out with Vince Del Monte at his Mastermind.

Good times ahead, even though it's not what a normal person would do.

Workout details soon!


Craig Ballantyne
Author, The Perfect Day Formula 


Tuesday, October 30, 2018

Big Trip Coming Up

First, some interesting news. 

For the first time ever I hired a personal trainer.

It's really an online strength coach, and not an in-person trainer, but I am having my friend, Luka Hocaver - @lucahocaver - write my workout programs. It's been fun, and I've seen some good improvements in ankle mobility, squat form, and intensity in the two weeks.

Today's Workout

Mobility, core, hanging (read about a 30-day 7-minute hanging challenge, and I try to get a few minutes in each day)

1A) Box Jumps
1B) Squats

2A) Glute Ham Raise 
2B) Abs

That was all I had time for...

The only snafu is my travel schedule, as that stops me from getting some of the big lifts in each week.

Speaking of travel, I am off on a big trip.

Oct 31st to NYC for Vince Del Monte's Mastermind and some of my workshops

Nov 5-12th to San Diego for my PerfectLifeRetreat annual event with over 425 people attending!!!

Nov 12-21st to Australia to coach more high performers at my workshops

Nov 21-27 in Orange County, California, where I will be in the studio for 3 days recording the audio for my new book, Unstoppable

Nov 28-Dec 2 in Denver for Toys for Tots.

Dec 3-8th in Santa Monica for Workshops.

Then back home.

This year was crazy with travel, and I plan on cutting way back in 2019.

Now I know that I say this every year, but I'm following through on my promise this time! 

Stay tuned for more workouts,


Craig Ballantyne
Author, The Perfect Day Formula
PS - The 2018 Perfect Life Retreat is Nov. 8-9th in San Diego


Monday, September 24, 2018

Journey Begins

Off day today. The journey begins tomorrow.

Train ride to Toronto. Squat or deadlift workout at BANG Fitness. Coaching day on Wednesday, big family dinner Wednesday.

Thursday is a meetings day, catching up with some clients in Toronto. Friday-Saturday are back-to-back workshops. Good times.

Sunday brunch + accountability coaching day.

Monday meetings day.

Tuesday fly to Vegas... filming, seminar, workshop, trip to Speed Vegas, and then off to San Jose.

I'll be doing a workshop in SJ on Friday, then speaking at the RISE fitness event on Saturday, followed with ...

Not sure.

At present, supposed to fly home through Vancouver... on Canada's Thanksgiving weekend... but the timing is all wrong.

I'd get home at 8pm Sunday which is too late for family dinner... and I can't stay over in Vancouver and do a workshop on the Sunday because it's a holiday weekend.

Might get in an extra Empire filming session with Bedros Keuilian that week instead.

It's all messed up.

Why can't he live just down the street, lol.

Anyways, the adventure continues...

But this is nothing.

You should see the trip I'm trying to plan that includes Seoul, Sydney, Melbourne, Beijing and LA.


Talk soon,


Sunday, September 23, 2018

Saturday and Sunday Sessions

I like working on Sundays, it's my coaching day. At 6am an email goes out to my 250 high level clients. It contains 10 accountability questions for the week. I get dozens of replies, and I reply to each reply. It's so fascinating to solve problems, create new content, and generate new connections.

It keeps me busy, but I still have time for training and a walk outside.

But I would do more walks if I had a dog. 😊

I really want to adopt a couple from ... especially Bentley and Ellie Bellie. The problem is I'd have to install a fenced in dog run for them.

Hmmmm... dilemmas, dilemmas.

Anyways, here are a couple of good weekend workouts:


Extensive old-man warm-up for tight hips

1A) Front Squat (+ one rep of Hang Clean since this was done at home with no rack)

1b) RDL

2A) KB Swing
2b) KB Reverse Lunge

2C) Stability Ball Rollout

Very good session.

Then Sunday was all meathead, all the time... But I was so focused on my work that I worked right through lunch (forget to really eat), and then trained at 2pm. Good times.

1A) Pushups

1b) Band Pull

2A) DB Chest Press

2b) KB 1-Arm Row

3A) Floor Press

3b) Shrug

Good times.

Then a walk outside... one of the last nice weekend days of the year.

Off to Toronto on Tuesday for coaching sessions and gym workouts.

Talk soon,


PS - Check me on Instagram - lots of cool stuff here

Tuesday, September 18, 2018

ManUp Day!

Big day in my world. Kind of.

My friend Bedros Keuilian just released his new book, ManUp.

I hope you grab a copy... its a killer story combined with great leadership lessons.

Bedros and I lift together all the time.

He trains like a Meathead, and never does a warm-up, but sometimes I join him.

We had an epic workout earlier this year of:


DB Row

Hammer Strength Rows


Not a lot of supersets, just "he goes, I go".

 And I managed not to get hurt.

Guess I was able to ManUp for that one!

Anyways, grab a copy of his book... I even get a shout out in it.

You get a really cool bonus course when get ManUp here

Today was an off day for me here, but hopefully I will deadlift tomorrow.

Off to dinner,


Monday, September 17, 2018

Summer Update

Alright, I'm back and going to update this blog again.

Lots to report.

This summer:

- I went to Germany, South Africa (Safari!), Croatia, Montenegro, Lithuania, and London, UK

- I learned safaris are really amazing

- I worked a lot... and did not sleep very much... in fact I've been on about 6.5 hours for 60 days in a row

- I got a crazy bug bite in Montenegro that became infected

- I went a long time without working out

- I grew my new business really fast using Instagram (weird, right)

- I almost finished another book, "Unstoppable"

And most importantly...

- I tried to come up with New TT programs and I failed... I spent weeks trying to come up with something good, and nothing could compare to the classics.

So... I'm sorry, there won't be any new TT programs to buy

But I will start posting my workouts here again.

Starting today:

I weigh about 170 pounds, and I lost weight on my 31-day trip this summer while everyone else gained 10 pounds.

Unfortunately, I probably lost muscle from not training.

But I haven't lost that much strength on some exercises... and when I was training with Jay Ferruggia last week I managed to DB press 90x5.

Today in the hot garage gym I did:

1A) Band Pulls

1b) Pushups

2A) DB Press

2b) BB Row

3A) Elevated pushup
3b) Ab Wheel Rollout

Alright, that's it.

I gotta lot more work to do tomorrow (crazy book deadline!!!), so I'll talk to you soon.

Much love,


PS - Sad news... Ol' Bally is off to doggie heaven. He had a great run... the best ever. Miss him a lot. We'll never forget his Bally workout emails!!!


Sunday, May 20, 2018

Couple of workouts dow

Got a couple of TT HP 3.0 workouts down.

One will pre-exhaust with pushups, and another (in the next phase) will hit heavy presses followed with a unique EMOM pushup challenge. Good times. That workout humbled me.

There's also a good lower body session in the works, and one conditioning workout is in the books. 

But remember, these workouts are high-performers, busy men and women generally over 35 looking to gain a little muscle and lose fat. They aren't for the 25 year old hard core crossfitter. That never was me and never will be ... besides the 25-year old workout boat left my dock a long time ago, lol.

Stay tuned for more TT HP 3.0 updates.

Craig Ballantyne
Author, The Perfect Day Formula
PS - The 2018 Perfect Life Retreat is Nov. 8-9th in San Diego


Wednesday, May 16, 2018

Still figuring things out

Quick check-in...

I'm still out in the lab, running tests, trying new training methods, and building out the new TT HP 3.0

TT for High Performers

It's still going to be built for building muscle and losing fat, but will also include everything I do to sleep better, travel 200 days of the year at 10% body fat while eating amazing steakhouse dinners, visiting 5 new countries every year, and keeping anxiety attacks far, far away. 

Basically, TT for James Bond types ... but without all the shoot-em-ups & car chases.

Sorry, you can't have everything. 


Talk soon,


Sunday, April 29, 2018

Big News - September 2018

Hey, I'm going to be MIA for a few weeks or months here...

... But in September of 2018, TT returns.

Talk soon,


Craig Ballantyne
Author, The Perfect Day Formula
PS - The 2018 Perfect Life Retreat is Nov. 8-9th in San Diego


Wednesday, March 14, 2018

Salt Lake Turbulence History and San Diego Training

Catching up on some travels and workouts today.

On Sunday I returned to Salt Lake City, Utah.

It was on a flight from SLC to Toronto, all the way back in 2001, when I came up with the name, Turbulence Training.

I forgot how amazing Utah is, and how nice the people are everywhere.

They are even nicer than people in North Carolina. WOW!

The trip was fantastic, and I spoke at a company called Skipio, visited Sundance ski resort, and then had to leave town on Tuesday morning.

No real workouts of note were done.

Fortunately, I did an afternoon upper body session in San Diego on Tuesday:

1A) Pushups
1B) Face Pull

2A) DB Press
2B) Pullup

3A) DB Row
3B) Triceps

And then a squat workout early this morning...

1A) Squat
1B) Box Jump

2A) Good Morning
2B) Mobility

Very sweaty. The gym was really hot... and even humid.

Strange weather for SD.

Now I'm off to do a coaching session with fitness model and former NFL punter, Steve Weatherford, from the NY Giants.

It's going to be a great day!

Today's Kickbutt Mindset Tip:

Haters are really hurting.

They lash out at you to protect themselves.

Don't let them get to you!

Anonymous Critic = Anonymous COWARD

Don't feed the trolls.

Stay focused on making an Impact and having an Influence.

Be positive. Stay strong. Push on.

Craig Ballantyne
Author, The Perfect Day Formula


Saturday, March 10, 2018

Toronto Time and Workouts

Thursday was an off-day. I took the train from the farm to Toronto, and just walked around for about an hour. That included a little stroll over to see my sister and have a big family dinner.

Friday was busy, and I only had time for a pushup workout in my hotel room before a big Perfect Life Workshop... one of our best ones yet.

Today is going to be a deadlift workout.

1A) Deadlift
1B) Box Jump

2A) Hang Clean
2B) Glute-Ham Raise

3A) Squats (light)
3B) Ab Rollout

Tomorrow I fly to Salt Lake City for a bunch of meetings on Monday. On Tuesday morning it's down to San Diego for two Perfect Life Workshops and then Fitness Business Summit.

Party time!

Today's Kickbutt Mindset Tip:
Success is simple once you accept how hard it is. Once you admit that achieving your goals requires hard work & sacrifice, then you will be psychologically prepared to do the work & make the sacrifices. Then it's just a matter of taking action on a proven plan.

Tuesday, March 06, 2018

Upper Body and Deadlift DOMS

Hmmm. So I was not as sore as I expected today.

Certainly some DOMS, and definitely different compared to normal deadlifts.

But not as severe, for lower or upper, as I expected.

That allowed me to have a good pressing workout today.

Here's what went down:

1A) Pushups ... this superset wasn't just a warm-up, but sets close to failure
1B) Band Pull

2A) DB Chest Press
2B) DB Shrug

3A) DB Triceps Extensions
3B) DB Hammer Curl

Good times. No tweaks.

Today's Kickbutt Mindset Tip:
"If you hate to see the hate in the world... Do good. Before you post that snarky insult on Facebook just to get "Liked", think about the consequences, and do good. Before you make or share the attack ad, realize that it only makes things worse, and do good.

Do good. Now, forever, and always. Do good.

Monday, March 05, 2018

Strange Deadlift Workout and Superset

Strange thing happened in today's workout.

It was another session with 3-4 second eccentrics.

I did 3 sets of deadlifts at 315 for 5 reps with a 3 second lowering phase and a 1 second pause at the bottom.

In the 3rd set, the first rep came off the floor easier than every other rep.

Very interesting.

Maybe it was a fluke.

Should be some interesting upper back DOMS on Tuesday AM.

Full workout went like this:

1A) Deadlift
1B) Email... seriously. haha.

2A) Barbell Hip Thrust
2B) Hang Clean (light, long time since I've done these)

Great workout.

Latest podcast with Bedros on advice for millennials & our younger "usn's"

And today's kickbutt mindset tip:
Today is the first day of the rest of your life. Don't dwell on past mistakes, that gets you nowhere. Focus on what you can & will do today, tomorrow, & the rest of your life, and all of the great things that will happen because of your actions. Get strong, be strong, stay strong

You will need to make hard, uncomfortable choices in the short-term in order to have long-term success, progress, and happiness. But don't worry, it'll only hurt a bit right now, but you'll feel better for a long, long, long, long time.

Saturday, March 03, 2018

Shoulders and Back

Pretty good garage gym workout today.

Slow 3-4 eccentric tempos on everything... makes for lighter weights, but less trouble, and good pumps.

Eventually builds up to decent weights in last exercises or last sets. So it's not all baby weights.

Lots of old-man warmup before this.

1A) BB Shoulder Press
1B) Band Pull

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

3A) Ball Rollout
3B) Hammer Curl

Before the workout I was answering some reader Q's... shared this with someone struggling to improve on video:

It's how I 'tricked' myself into having more energy on-stage and in my video presentations ... and this was tough, because my introverted, low-key tendencies are very strong! :)


Today's Kickbutt Mindset Tip:
"People are always blaming circumstance for what they are. I do not believe in circumstance. The people who get on in this world are the people who get up and look for the circumstance they want and if they can't find them they make them." - George Bernard Shaw

Friday, March 02, 2018

Squats and Eccentrics

Fun session today at the local YMCA.

Yesterday was an off day with some long walks and a basic yoga routine.

Today was back under the bar for the slow rep training (3-4 second eccentric on all reps but the jumps).

1A) Squat
1B) Box Jump

2A) Leg Press for Fun'n'Games
2B) Leg Curl

Tomorrow is a Meathead upper body session in the garage.

Today's Kickbutt Mindset Tips:
"Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon must inevitably come to pass." – Paul Meyer

Never feel sorry for yourself. Instead, go out and help someone. Turn your moping into mentoring. The best thing you can do is to make everyone around you better.

And one for yesterday:
Happy 1st.

Shed the old and embrace the new. ...

It's easy to get complacent in life. But you must fight it, Fight it, FIGHT it. Never rest on past accomplishments. Never stop getting better. We will never be done. Push yourself to make the most of your gifts.

Wednesday, February 28, 2018

Invasion of the Bodybuilder into my Baby Weights Workouts

Another great garage gym workout using my new "baby weights" philosophy stolen from Vince Delmonte and IFBB pro, Ben Pakulski.

Basically, I do a lot more warm-up, and high-rep sets before pyramiding up in weight and down in reps.

Gosh, I sound like an article from a 1993 FLEX magazine, but the workouts are good times.


1A) Pushups - 4x20 at 3-0-1 tempo
1B) Band Pull - 4x25 with pause at chest

2A) DB Chest Press - Worked up to 80x2x10 after 50x15, 60x15, 70x12
2B) BB Snatch Grip Row - 4x20

Today's Kickbutt Mindset TipS:
Stop doing things that don't matter. Release the guilt, the fear, the doubt, the 'unworthiness', and get rid of the handcuffs holding you back from focusing on your 5% and doing what really matters in life.

" Every right decision I've ever made has come from my gut. Every wrong decision I've ever made was a result of me not listening to my inner voice. If it doesn't feel right, don't do it. That lesson alone will save you, my friends, a lot of grief." -

Good stuff all around,


PS - Pay it forward. Think of 3 people you can connect with and help. Reach out to an old mentor and thank them. Contact an old friend. Send flowers to someone you love... or an Edible Arrangement to a colleague. Renew relationships. Rekindle your connections.

Tuesday, February 27, 2018

Garage Gym Training in May in February

Garage gym workout special today with the garage door OPEN.

Crazy. 11 degrees Celcius and sunny.

It's like May in February.

1A) Deadlift
1B) Pogo jumps (taking it easy on volume because of the sore calf)

2A) Shrugs
2B) Barbell Hip Thrust

Today's Kickbutt Mindset Tip:
Your life is amazing. Now go make life better for others. You have the resources to get people what they want. So do it. Put others first. Share your abundance. You lose nothing by giving. You only gain and grow.

Saturday, February 24, 2018

Discipline and Squats

Here's another pre-workout blog post.

Yesterday I led a workshop with some successful Toronto-area entrepreneurs, including some gym owners, nutritionists, and part of the team from Precision Nutrition. It was killer.

Now I'm packing up to head home to the farm - and ol' Bally the Dog - but first, Imma gonna hit a squat workout at Bang Fitness.

It'll go like this:

1A) Squat
1B) Box Jump

2A) Barbell Split Squat
2B) Glute Ham Raise

Good times will be had if my discipline is high. I guess.

Then a quick visit with ol' J-Roc, and a drive home.

Today's Kickbutt Mindset Tip:
Short term pain from discipline equals long-term gain from progress. Long-term pain comes from lacking short-term discipline.

Thursday, February 22, 2018

Steaks and Bench Presses for a True Canadian Meathead

Fun times last night with a Meathead crew at a fancy steak joint here in Toronto. I was with Brad Pilon, Michael Delmonte, Greg O'Gallagher, and a couple of other chats and we had some interesting conversation.

I also had 6 oysters, an A5 Japanese steak, a baked potato, and sauteed spinach. That's my "uniform" meal for a steakhouse ... where I get lots of food but not an insane amount of calories. I imagine this is about 1250.

Today's training was decent:

1A) Pushups
1B) Upper Back Mobility

2A) Bench Press
2B) Shrugs

3A) Dips
3B) Eccentric Neutral Grip Pullups

Today's Kickbutt Mindset Tips:
Criticism is a way for the attacker to protect themselves from what it is they are lacking...whether it is talent, integrity, confidence or happiness. Attacks "on you" are a way to protect their own ego. Brush off the negativity and keep going.

Craig Ballantyne
Published by Craig Ballantyne · 3 hrs ·