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 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