Tuesday, June 25, 2019

Daisy Parade and Dad Cant Deadlift

I suffered an embarrassing injury this weekend.

On Sunday afternoon I banged my arm on the fridge door, and managed to do so right in a spot that caused a lot of pain and tightness in my forearm. That meant modifying my Monday deadlift session.

And the funny part is that I had forced myself to rest all day Sunday so that I would be fresh for the training session.

Oh well.

Monday's workout looked like this...

1a) Deadlift - abandoned this after two warmup sets
1b) Mobility

2a) Safety Bar Squat
2b) Squat Jump

3a) Front Squat - Worked up to 185x3
3b) Glute-Ham Raise

It was a good workout, just not what I expected. 

Meanwhile... on Sunday, Daisy dressed up for the parade... but she didn't go... opting for a few visits to the dog park instead.

PS - Great quote for you today

Extreme productivity depends on:

  • Control of self (i.e. teaching your subconscious to do the work while you sleep).
  • Control of environment-working conditions (eliminating temptations).
  • Control of others (don't let people distract you).
  • Control of time/priorities (script your day and don't let it get away).
  • Control what you can and concentrate on what counts.

Saturday, June 22, 2019

Daisy Does Toronto and I Do Squats

Daisy has been having a blast at the park, and walked over to her Aunt's for a nice night out on Wednesday. We're about to go to the park for her 1st "workout" of the day. She usually gets three trips to the park, and I get one trip to the gym.

Earlier this week I did a bench press session at Bang Fitness, and yesterday it was a great squat session.

1a) Glute Ham Raises
1b) Mobility

2a) Squats
2b) Box Jumps

3a) Front Squats
3b) More Glute Ham Raises

Fun stuff.

Today I'll go in and do some close-grip bench presses and pullups.

Alright park time!

PS - Remember...

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.

Saturday, June 15, 2019

Deadlifting and Daisy Chillin

Daisy reached "peak insanity" on Friday. All she wanted to do was play, and so I was at the park 4 times. That's fun, but it's a bit of a hassle to get her there and back. Fortunately I discovered a stick trick. I just hold a stick in my hand and she follows me everywhere. No more pulling!

I also grabbed two killer workouts to head into the weekend.

Deadlifts on Friday:

1a) KB Swing
1b) Mobility

2a) Deadlift
2b) Mobility

3a) Safety Bar Squat
3b) Ab Wheel Rollout

Good times!

Boring night...

Followed with a great visit to the park this AM, and then a bench press session.

Worked up to 195x3x3

1a) Bench
1b) Pullup

2a) Close Grip Board Press
2b) Rows

Now for a haircut and then a 3rd trip to the dog park! 😎

Thursday, June 13, 2019

Daisy DooDoo and Squatting

Daisy is tearing up Toronto parks with her doggy friends and having some great workouts.

Her poopy issues have been sorted out, and while she still stinks from time to time, she is not making middle-of-the-night messes, thank goodness.

That's allowed me to sleep better and get in a few good workout.

First, Squat day...

1a) Squat
1b) KB Swing

2a) DB Lunge
2b) Glute-Ham Raise

Then, upper body day

1a) DB Bench - 70x18 reps (new PR)
1b) Seated Row

2a) Pullup
2b) Pushup

Off day today, and then over to deadlifts at lunch time tomorrow.


PS - Epic rant: College is a bad idea from Bedros and myself on our Empire Podcast Show

Saturday, June 08, 2019

Daisy Diarrhea and Deadlifting

The last two days have been off training due to sleepless nights dealing with Daisy and her diarrhea, plus they were scheduled off-days and a big workshop day here in Toronto. The good news is that Daisy seems to be back on track and also that today was deadlifting day. Hooray!

1a) Hang Clean
1b) Mobility

2a) Deadlift - decent!
2b) Prisoner Squat Jump

3a) Glute-Ham Raise
3b) Band Walk

On Sunday I shall press!

And I wont give up! 

"Quit? You know, once I was thinking about quitting when I was diagnosed with brain, lung and testicular cancer, all at the same time. But with the love and support of my friends and family, I got back on the bike and I won the Tour de France five times in a row. But I'm sure you have a good reason to quit." – Lance Armstrong

Tuesday, June 04, 2019

Daisy Workouts And High Intensity Training

It's funny.

Precious old Daisy is covered in blood, grass stains, and mud from playing so hard (just a little blood from another pups mouth).

She's hardcore.

Sprints and jumps, wrestles and tumbles. Tongue out. Teeth bared. Good pup.

This week has been good for training.


1a) 1-Leg DB RDL
1b) Mobility

2a) Safety Bar Squat
2b) Vertical Jumps

3a) DB Lunges
3b) GHR

and then today:

1a) Close-Grip Bench
1b) Pullups

2) Sled pulls

I was a little nauseous after both sessions.

And out of breath.

Good times,


Thursday, May 30, 2019

Legs, Weddings, and More

The weekend was amazing. My sister got married, Daisy and i found a new park, and I've had some great workouts.

Here are three workouts I've done...

1a) Bench
1b) Pullups

2a) KB Overhead Press
2b) TRX Row

And the next day...

1a) Hang Clean
1b) Mobility

2a) Glute Ham Raise
2b) Mobility

3) High Rep Deadlift

Then a couple of days off...

1a) Safety Squat Bar
1b) Mobility

2a) Regular Squats, High Reps
2b) Glute Ham Raise

3) Sled Pull

Good times.

And here is a quote for you.

Take a look at every exercise, set, & rep in your workout. Does it add time or purpose, getting you closer to your goals? Likewise, do the same for your work activities. Do you do things out of compulsion? Distraction? Or purpose? Ruthlessly chop away at which does not serve you.

Friday, May 24, 2019

Toronto Training and Daisy Update

Daisy has been crushing it as a dog, she's batting 1.000 at doing dog things daily. Today she got her stitches out and she's back to "normal" and has been playing at the park and loving it. I'm grateful the dog bite she got 2 weeks ago was minor damage.

Since last update I drove back to Toronto and crushed a great deadlift workout at Bang Fitness.

1a) Glute Ham Raise
1b) Mobility

2a) Deadlift
2b) Box Jump

3a) KB Farmer Walk
3b) Ab Wheel

And today I'll hit this:

1a) Scap Pushup
1b) Band Pull

2a) Bench Press
2b) TRX Row

3a) Pullup
3b) Triceps

Then tomorrow my sister is having a big wedding reception party for all her out of town friends so should be fun! Daisy is not allowed though, lol.

Rock on!


Monday, May 20, 2019

The Path of Most Resistance with David Goggins

On Sunday I read a great book, You Can't Hurt Me, by David Goggins.

He's the Navy SEAL featured in Jesse Itzler's, Living with a SEAL.

And Goggins will make you re-examine your life, your commitment, and your tolerance for pain.

For better or worse.

Sunday's workout was fun:

1a) Pushups
1b) Mobility

2a) 1-Arm KB Overhead Press
2b) Band Pulls

3a) Close-Grip Floor Press
3b) TRX Row

That was before I read the book.

Then after the book I got fired up to do do 5 sets of Farmer's Walks

And then i was fired up to do today's leg workout and push harder... just 5-10% harder to start ... nothing crazy.

1a) Front Squat
1b) KB Swing

2a) Bulgarian Split Squats
2b) Mobility

3) Dog sprints with Daisy

She and I play a fun game of soccer... she's a good defender as I try to dribble around her, and loves to chase the ball when I pass a ball into space. She's a great teammate... as long as she doesn't get distracted by the birds! 🙂

Saturday, May 18, 2019

Farm Daisy an Deadlift

It was a great trip to California, but I'm very happy to be home. Friday morning I took the early flight back to Toronto, landed, grabbed a green smoothie, and then picked up Daisy the Dog at my sisters. We took a big walk, had a bigger steak dinner, and then had an even bigger drive home to the farm.

After a short sleep I got back up this morning to write some newsletters. I was tired, but soldiered on...after a heavy dose of Green Tea, we had finished the newsletters, done a big Daisy walk, played in the backyard, and got ready for deadlifts.

I nearly quit.

Daisy wanted to play, I was sleepy, and a little slow moving.

Impenitent, I stuck to it. And it was so worthwhile.

The workout was good. Very good.

  • Ball curl
  • Split squat
  • 1-leg RDL
  • Band Pull
1a) Deadlift
1b) Mobility

2a) KB Farmer's Walk (barefoot, on the grass)
2b) Band Walk

3a) Snatch-Grip RDL
3b) Mobility

Then more playing with Daisy. She loves grass, and today she had a fresh cut lawn to sniff and snack on.

It worked out great. She's so big, and so fast.

Little girl is getting all grown up!

Tuesday, May 14, 2019

Recovery and Empire Building

While Daisy rests and recovers back in Toronto, I'm down in California for the Empire Mastermind. I'll be resting and recovering from workouts for a couple of days too, and focused on teaching.

But yesterday I had one more workout with Bedros before filming some episodes of our EmpirePodcast.com show.

1a) Pushups
1b) Band Pulls

2a) DB Incline Press
2b) Face Pulls

3a) Hammer Strength Press
3b) Triceps

Great times.

Alright, off to work!

Sunday, May 12, 2019

California Love in the Gym

Hello from Chino Hills in the Inland Empire buried in Southern California. It's the home of Fit Body Boot Camp and Bedros Keuilian, and his gym BK Strength.

Before I arrived in Cali, I had one more great workout in Toronto Town on Friday morning.

1a) Pushups
1b) Upper Back Mobility

2a) Bench Press
2b) Inverted Row with Rings

3a) Pullup
3b) Incline 1-Arm DB Press

Oh yeah, and my poor lil doggy got bit at the dog park, and she had to get stitches!

Saturday was an off day with lots of walking around...

And then on Sunday it was off to LA... landed, grabbed a cab to Chino Hills, did some grocery shopping, and then got fired up for this workout at BK Strength:

1a) KB Swing
1b) X-Band Walk

2a) Deadlift
2b) Mobility

3a) Leg Curl
3b) Mobility

Good times. I was gassed.

Tomorrow it's back to BK with BK for an upper body session and then lots of Empire Filming.

Thursday, May 09, 2019

Big City Workouts and Daisy

Daisy had a great time on the farm, but we had to shift into the big city for a few days.

Wednesday was an off-day/travel day, but today I got under the bar for a great squat workout.

I gave myself exactly one hour to do my old-man warmup, heavy squats, high volume hamstrings, and end of workout mobility.

Great times... this was all done in 53 minutes and then I went and got a green smoothie at Impact Kitchen

1a) Band Walks
1b) Stability Ball Leg Curls

2a) Heavy Front Squats
2b) Kettlebell Swings

3a) Squats
3b) Glute-Ham Raise

Now for a big walk with Daisy. 🙂

PS - Nothing has the power to change your life like love.

- When anger strikes, Defeat it with love.
- When fear is felt, Defeat it with love.
- When envy rises, Defeat it with love.

Love heals hurt. It mends wounds. It brightens paths. Love is the answer. It is the only answer indeed

Monday, May 06, 2019

Miami and the Fast Growing Daisy Mae

Hormones are powerful.

I left Daisy, my 4 month old yellow lab, for a week.

I came back and she's so much taller, faster, and stronger.

She's losing her puppy fat... it might be time to give her more peanut butter.

Daisy spent the weekend playing at a kennel, and I'm wondering if she did nothing but sprints, squats, and push presses. 😉

While she was playing, I was down in Miami working, and then playing too.

After the Masterminding on Friday, I had dinner at Strip Steak in the Fontainebleau Hotel. The brussel sprouts were great, but my steak was just ok... grizzly.

The next day I walked 8 miles (four miles to dinner and four miles home). I had a great stick at Prime 112, and tight calves the next day. But that's alright, it was just upper body workout day:

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

2a) DB Chest Press
2b) Mobility

3a) Triceps
3b) Lower body stretching

Then it was a flight home and some time with Daisy.

Today, after a long walk with her and some playing in the backyard, I did:

1a) KB Swings
1b) Mobility

2a) Deadlift
2b) Mobility

That's it.

Short workouts, but fun.

Back to Toronto on Wednesday.

Friday, May 03, 2019

Miami workouts and Steak

My trip to Miami has been a blast.

First up, a trip to Whole foods for protein bars, haha.

Then on Wednesday morning it was a pushup workout in my hotel room because I forgot my workout shorts.

Wednesday was an all day workshop.

And then a big night...

We visited #SaltBae at his Miami restaurant and we got a picture with him and had a delicious meal... get the Meat Sushi! 

I've now visited 2 of his 13 restaurants while he was there, lol.

Thursday AM i was in the gym at 5:30 for rows and abs... and then it was day one of my Mastermind with 36 entrepreneurs from Australia, the UK, and all over North America.

Next, dinner at one of my favorite restaurants in Miami, Il Gabbiano... the food was delicious, including a dangerous flourless chocolate cake.

Today it was back in the gym at 5:45am for:

1) DB BG Split Squats - 6 sets of 10!

2a) Goblet Squats
2b) DB RDL

Now for day two of the Mastermind.

"Of all the virtues we can learn no trait is more useful, more essential for survival, and more likely to improve the quality of life than the ability to transform adversity into an enjoyable challenge." – Mihaly Csikszentmihalyi

Sunday, April 28, 2019

Weddings and Workouts

This was a HUGE weekend for the Ballantyne family, including Daisy the Dog.

My sister got married.

It was a small but beautiful ceremony and a wonderful, but low-key reception after (there's a YUGE party planned for late May).

Daisy the Dog was the flower girl (in theory), although only at home. She did not attend the wedding, lol.

The day started out cold and snowy (!), but Daisy and I drove back to the farm from Toronto.

I grabbed a quick upper body superset pre-wedding:

1a) Half-Kneeling 1-Arm KB Overhead Press
1b) DB Row

5 sets. No issues with neck or shoulder.

Then it was off to the wedding, then a break, then back to the dinner at a local restaurant.

This morning I was back on track and hit the garage gym... after Daisy did some wrestling with another local yellow lab.

Lower Body Workout

1a) DB 1-Leg RDL
1b) Band Walk
1c) Plank
1d) Stability Ball Leg Curl

2a) Front Squat
2b) KB Swing

3) Bulgarian Split Squat with Weight Vest

Afterwards we had a big post-wedding brunch, and I had some champagne and lots of fruit... and some chocolates, but no pastries.

When everyone left I crushed a Hulk-Shake of vega protein, spinach, Athletic Greens, banana, and berries.

Rock on,


Thursday, April 25, 2019

Steak and Workouts and Crazy Daisy

Workouts remain great stress relievers.

Even if you don't feel like doing one, go and do it!

In 10 minutes you'll be feeling and thinking better.

Yesterday I had a great session.

It started with a long walk over to Bang Fitness. Then I did..

1a) Hang Clean
1b) Mobility

2a) Trap Bar Deadlift
2b) Mobility

3a) Glute Ham Raise
3b) High Rep Trap Bar Deadlift

Then later I walked from downtown to uptown and had a big steak dinner with friends Brad Pilon, Chris Lopez, Vince Delmonte, Ben Pakulski, and others at STK... the food was okay (steak was overcooked) but good times were had by all.

Today is an upper body day and I'll do this in the hotel gym.

PS - Great quote for you:

Resilience is the virtue that enables people to move through hardship and become better. No one escapes pain, fear, and suffering. Yet from pain can come wisdom, from fear can come courage, from suffering can come strength—if we have the virtue of resilience." ― Eric Greitens, Resilience: Hard-Won Wisdom for Living a Better Life

Monday, April 22, 2019

Easter Weekend Workouts

Daisy Mae had a great first ever Easter weekend out at Grandma's farm.

That allowed me to hit one of my best lower body sessions in a while back in the garage gym.

1a) KB Swings
1b) Front Squats

2a) Bulgarian Split Squats
2b) Ab Rollouts

Then, after lots of chocolate for me and dog runs with Daisy, it was back to Toronto for an upper body session today - which was also good.

1a) DB Chest Press
1b) DB Rear Delt Raise

2a) Pullup
2b) Cable Abs

Today is sunny, so lots of dog walks planned.

PS - Remember this...

"The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized--never knowing." - Jim Rohn

Saturday, April 20, 2019

30 Percent Done

Did you know this?

2019 = 30% complete today.

Time to review your goals, be honest with your progress, adjust, and replot your course. If you want things to change, you have to take action and change them. There's no better day to start than today.

Workout Update:

Thursday was a good session at the Shangri-La Hotel Gym

1a) DB Chest Press
1b) DB Rear Delt Raise

2a) Machine Row
2b) Triceps Extension
2c) Biceps Curl

Friday ... my first massage in a decade... very relaxing... but purposeful? I don't know...

Then in the afternoon I did a short conditioning workout:

1a) KB Swings
1b) Bodyweight Squats
1c) Rocking Planks

Today, garage gym front squats... with heavy KB swings, and weighted-vest bulgarian split squats, plus mega-mobility work

Happy Easter,


PS - Always!

If you hate to see the hate in the world... Do good.

Before you post an insult on Facebook just to get "Liked", think about the consequences, & do good. Before you share an attack ad, realize it only makes things worse, and do good. Do good.

Now, forever, Do good.

Wednesday, April 17, 2019

New article on me!

Big news!

12 ways to overcome anxiety => Entrepreneur reviews my Wall Street Journal best - seller, Unstoppable

1a) KB Swings
1b) Mobility

2a) Deadlift
2b) Mobility

3a) KB Split Squat
3b) Glute-Ham Raise

PS - One bad meal, one bad night, one bad day - even one bad week - doesn't   ruin everything you've worked so hard for...so never give up. And don't   let anyone deter you or get in your way of doing the things that will   get you closer to you're'. Remember - its your life - and you're the boss of it. No one else

Saturday, April 13, 2019

Daisy Workouts and Craiggy Workouts

First up, Daisy and I made a brand new video about our morning routine. Enjoy! 

This weekend she is on a nice stay-cation over at my sister's, but I've gone over to take her to a big dog park a couple of times since it's close. 

My gym is also in that neighborhood, so I stopped in for a killer session at lunch.

1a) Squats
1b) Vertical Jump

2a) Front Squat
2b) Glute-Ham Raise

I also tested my vertical jump and it was 26.7 inches... not bad for a guy that is about to turn 44.

Have a great weekend! 

Wednesday, April 10, 2019

Fun times on the farm with Daisy Mae

Good ol' Daisy Mae sure can get tuckered out. Yesterday she did her biggest walk EVER in her life, then ran some 10am "across the lawn" sprints, and finished the day with a 7pm "bigger dog wrestling" session. That left her sooooooo tired. Which is exactly what you want from a puppy dog. She slept well.

So did I. Out on the farm I have more space, and that means leaving her crate downstairs instead of at the foot of my bed. Now I'm able to sleep solidly through the night, and have average 7.5 hours of sleep - straight. If I don't get up in the middle of the night to pee, that means I'm tired... and I haven't done that for 4 nights in a row.

My workouts have also been good.

Sunday was upper body - and I had a slight issue with my right trap but did some release on it first and had no problems during or after training:

1a) Pushup
1b) Band Pull

2a) Floor Press
2b) Barbell Row

3a) Barbell Curls
3b) Ab Wheel

Monday was off... just some walks and "dog jogging" in the backyard to tire out Daisy...

Tuesday was back on... big time:

1a) KB Swings
1b) Mobility

2a) Deadlift
2b) Mobility ... aka - checking on the dog

3a) Barbell Hip Thrust
3b) Ab Wheel Rollout

Today will be another upper body session...

Thursday is a drive back to Toronto... and probably some treadmill sprints... while Daisy goes to the babysitter (her Aunt) for a few days because of my work.

Friday I have a workshop... but I might train in the morning... and then go visit Daisy at night.

Saturday I'll get in a squat workout at Bang Fitness. I am so looking forward to this day!

Sunday I am speaking early in the morning at The Canadian Fitness Business Summit's first annual event. It's going to be a blast!

Sunday, April 07, 2019

Toronto Training and Fun Farm Workouts

Daisy and I had some good dog training sessions in the city. She's almost 100% in making it outside to pee, and we're learning some important commands, like "Leave It" so that she doesn't eat chicken bones off the ground.

On Thursday I had a good "backwards total body session" at the Shangri-La Hotel Gym in Toronto:

1a) DB Curls
1b) Triceps Extensions

2a) Seated Shoulder Press
2b) Pullups

3a) DB Reverse Lunges
3b) Cable Abs

Friday was an off-day as I did a massive filming session for YouTube, FB and IG. That was a great day of wrestling at the dog park for Daisy, too.

Then on Saturday we drove back to the farm, and I did a great leg workout:

1a) Front Squats
1b) Box Jumps

2a) Split Squats with Weighted Vest - 20 rep sets
2b) Stability Ball Leg Curls

Then Daisy and I did adventures out on the farm. We bought her a 50-foot leash and attached it to a post, she can roam "freely" while we are outside supervising her. She also received a "Bark Box" from one of my clients that had some good treats in there. Of course, all she wants to do is chew things she's not allowed to chew, but other than that she is loving life. :)

PS - Quote of the Day

'You can have anything you want... But not everything you want.' ... "Keep your attention focused entirely on what is truly your own concern, and be clear that what belongs to others is their business and none of yours." – Epictetus 

Wednesday, April 03, 2019

Daisy Training and Training Training

Daisy had a good training session the other night. We taught her an emergency word to use if she runs away. The secret phrase is "CHOP!". She also learned the command, "Leave it!" I've had to use that a million times on the streets of toronto this week. ;)

I also had some good training.

Tuesday Deadlifts:

1a) Hang Clean
1b) Mobility

2a) Trap Bar Deadlift
2b) Box Jump

Then today:

1a) DB Incline Press
1b) Face Pull

2a) Pullups
2b) Cable Abs

We've also had some great times at the local dog park. Daisy gets a good wrestle with the big dogs!

Now she needs a bath!

Monday, April 01, 2019

Miami Workouts & Toronto Training

Thursday was a smooth travel and workout day, and then Friday was a full seminar day. Fortunately I made time to train on Saturday morning. I couldn't deadlift but I did the best I could in a gym with heavy db's.

1a) DB RDL 
1b) Mobility

2) Barbell Split Squat

Saturday night was a great dinner at Bourbon Steak, a Michael Mina restaurant in Miami. I had the waygu ribeye, baked potato, bok choy, and cauliflower. 

On Sunday it was another upper body day:

1a) Chinups
1b) Cable Lateral Raises

2a) TRX Row
2b) DB Shoulder Press

Then, after a delayed flight, I finally got home to pick up my puppy, Daisy. She grew so much when I was gone... she's a real dog now! 

Today we went to a park and she played with the big dogs... so fun.

Today's Toronto training was intervals on the treadmill, and tomorrow I get back to deadlifting for good times!  

Craig Ballantyne
Author, The Perfect Day Formula 


Thursday, March 28, 2019

Training and Travel

Poor ol' Daisy the Pooch is hanging out at the dogsitters this week.

I have traveled down to Miami for a sales training course.

Before I left, Daisy made a good buddy in a puppy named Ruby, and they had some great wrestling matches.

I also did a great lower body workout:

1a) Squats
1b) Prisoner Squat Jumps

2a) Front Squat
2b) Glute-Ham Raise

3) 5 minutes of sled drags

Then after today's flight I got to a great hotel... the JW Marriott Turnberry. It's on a golf course, and had a decent gym where I did:

1a) Pullups
1b) DB Chest Press

2a) DB Row
2b) Face Pull
2c) Rear Delt Raise

Next up is a 3-day sales seminar. Should be intense.

I'll get a Friday night workout in, take Saturday off, and then do something Sunday morning before heading home.

"It takes relentless self-discipline to schedule suffering into your day, every day, but if you do, you'll find that at the other end of that suffering is a whole other life just waiting for you" - David Goggins