Eating Walking Training Good Life

There's been more eating than lifting out here in California, although every morning I go for an hour walk.

Wednesday I had a great workout with Jay Ferruggia, then a trip to Cafe Gratitude.

Thursday was a walk, an all-day Mastermind meeting, and then a big dinner (huge shellfish platter + striploin steak + a pecan praline cookie brought to me from a client who lives in Louisiana). After I waddled home, I was only able to get about 5 hours of sleep.

Friday was another walk, another Mastermind meeting, and then I did an upper body workout of rows, face pulls, triceps, and more rows.

Today will be a walk and some stretching, and then Sunday morning I have a big lift planned with Luka Hocaver and Jay Ferruggia. Then we'll hit a big brunch too. Monday I head over to Vegas.

Today's Quote

Life is good. Even when you're struggling, life is good. When it's snowing, life is good. When you're cold, life is good.

When you're hungry, life is good. When you're frustrated with a friend, life is good.

When you're busy, life is good. When you're succeeding, life is good.

When you've dried off and warmed-up from being out in the snow and cold, life is good. When you've got a warm dog by your side, life is good.

When you've eaten a great meal, life is good. When you've made up with your friend, life is good.

No matter what, always remember, life is good!

Cali Travel and Workout

Tuesday was an off-day in Toronto. I filmed all day, walked around in the rain, and realized my nagging injuries needed rest and recovery.

On Wednesday morning it was off to LA. The flight was great, and I watched Deadpool 2 and LOL'd so much.

Then it got better when I landed. First, it was over to Jay Ferruggia's for a podcast. That was fun, and it's coming out soon to support my new book, Unstoppable.

After that, we walked his high-energy dogs, and then went off to Iron gym for a really great totally body workout:

1a) DB Shoulder Press

1b) Seated Row

2a) Step-ups

2b) Med Ball Throws

3a) Front Squats

3b) Band Pulls

Then we bid adios to each other and I went to one of my favorite little restaurants, Cafe Gratitude, for a vegan meal. I always get the Humble Bowl with quinoa... although I'm going back later this weekend so I should try something new.

After that I went over to Whole Foods and stocked up on protein bars. That's my circuit in Santa Monica. A workout, Cafe Gratitude, and then Whole Foods.

This week I'm running a small event at the Loews Hotel by the Santa Monica Pier. Watch my Instagram for photos.

Kekich Credo #84 says, "Nobody gets old by surprise." So get started transforming and changing your life today (IF there is something big you want to change). If it's a body transformation, then just remember: A 12 week transformation is only 0.3% of your life. And if you focus on learning about your body for 12 weeks it will allow you to be lean forever. Stay strong.

Winter Workouts in the Garage Gym

Yesterday was a great deadlift session with one small issue. I'll share in a moment.

Friday was an off day, and so I just walked and did some yoga. I can only do about 15 minutes before I'm bored.

Been getting lots of sleep and doing even more reading... added these to the list of done:

"Lessons from History" - Will and Ariel Durant

"Rocket Fuel" - Gino Wickman

"Tao Te Ching"

So now to Saturday's session:

1a) Deadlifts

1b) Mobility

2a) Double KB Front Squat
2b) Lateral Band Walk

Unfortunately I banged my finger as I set down a bumper plate... it bounced back up and jammed it.

Fortunately, it could have been a lot worse... and it's just a minor hassle today.

Alright, off to record some podcasts.

Then a training session of:

1a) Floor Press

1b) Band Pull

2a) Overhead Press

2b) Row

3a) Triceps Extension

3b) Curls

I might squat tomorrow... or Tuesday... then it's filming ++ travel ++ Mastermind days in California.

It's been nearly 5 weeks since I set foot in an airport...

... and later this year I plan to go five months!

(From February 1st to mid July.)

Peace out,

craig

New Year's Deadlift

After a rainy, stormy, and boring New Year's, I got back into the garage gym on New Year's Day. Last week's hang cleans messed up my forearms a bit, so I left them out of this workout and things seem to be fine today.

1a) Deadlift

1b) Mobility

2a) Shrugs

2b) Bulgarian Split Squats

Tomorrow I will be back in for some presses.

I also have started a couple of new books:

1. Profit First by Mike Michalowicz
2. Legacy by James Kerr (a book about the All Blacks rugby team leadership)
3. Tao Te Ching
   

This year I'm going to finally read a lot of the books that have piled up in my house, haha.

Of course, every time I read a book I order 1-2 more to replace it.

Anyways, happy new year!

Stay strong and get stronger,

Craig

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!

Craig

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

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,

Craig

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!

Craig

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.

Peace!

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,

CB

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

Pullups

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 place...it's pricey.

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

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

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.

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 

PS - Made this cool video for you

    

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. :) 

Ha! 

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! 

    

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.

Here's one last video from Australia for you

--

Craig Ballantyne

Author, The Perfect Day Formula 

PS - Made this cool video for you

    

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:

Pullups

Face Pulls

Bodyweight Rows

DB Curls

Today's Workout

Bench Press (smith machine... I know!)

Face Pulls

Triceps 
Cable Lateral Raise

I'm such a Meathead.

Tomorrow we get back to squats.

Stay tuned,

Craig Ballantyne

PS - Watch my Instragram videos from Australia here.

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:

Squats

Box Jumps

RDL

Front Squats

And then on Thursday, Nov 15th:

Bench Press

Pullups

Shoulder Press

Rows

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,

Craig

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

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. 

Click here to watch it

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:

Pushups

Rows

KB Presses

Pulldowns

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.

Check out this picture of me and my friend Vince Del Monte from Toronto

Last night had a great sushi dinner with Jason Capital.

Tomorrow I fly to San Diego. 

Big week ahead!

Talk soon,

Craig

PS - Made a cool video with Vince's dad here ... he's a pastor

--

Craig Ballantyne

Author, The Perfect Day Formula 

PS - Made this cool video for you

    

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!

CB

--

Craig Ballantyne

Author, The Perfect Day Formula 

PS - Made this cool video for you

    

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

--

Craig Ballantyne

Author, The Perfect Day Formula

PS - The 2018 Perfect Life Retreat is Nov. 8-9th in San Diego