Wednesday, January 18, 2017

Meathead Condo Gym Workout

I went full meathead today at the gym in my condo.

The original plan was to go to the gym and do close-grip bench press, but I was late (since I got caught up in a writing project). My tardiness prompted me to save the 10 minute walk and skip the bench and sub in pushups.

Here's how the awesome workout went down...

1A) Pushups - Pause pushups and close-grip pushups
1B) Band Pulls

2A) Face Pull
2B) Chin-ups
2C) Cable Abs
2D) Triceps Extensions

Tomorrow is an off-day and I'm flying back to Toronto.

But Monday was an ON-day ... because I recorded the 2017 Operation Domination Webinar and now you can watch the replay to totally dominate your days and achieve your BIG goals and dreams this year. Enjoy!

Today's Kickbutt Mindset Tip:

This is good ... and kinda bad... depending on where you are in life. But the end quote from Epictetus is what matters most. Everything ends. Good times AND bad. So persevere through the hard times knowing you will get through them soon, and be present and enjoy the good times with as much gratitude as possible before they end too ... "We cannot choose our external circumstances, but we can always choose how we respond to them." – Epictetus "Do your best. Do it with love, honor, integrity, passion, and commitment. Do it without recognition. Do it for the right reasons. Do it for the legacy you will leave in life." - Craig Ballantyne


Craig Ballantyne, CTT

Tuesday, January 17, 2017

Squats and Meetings

Good start to the day. I did a fast leg workout and then rushed on to a lot of meetings. Very productive. Moved ahead with our big corporate training program and had a call with my mentor, Mark Ford.

Today's Workout:

1A) Squat
1B) Mobility

2A) Front Squat
2B) Good Morning

Today's Kickbutt Mindset Tip:

You cannot have self doubt. NONE of it!

"Controlling your time, dominating your day, and overcoming the mental clutter holding you back are the keys to losing, weight, getting rich, and finding the love of your life. You cannot have self-doubt. You must feel deserving of extraordinary results. This belief is essential to getting those rewards. This is politically incorrect, but true." - Craig Ballantyne

Push on,

Craig Ballantyne, CTT

Sunday, January 15, 2017

Sunday Fun Day for Experiences and People Over Stuff

Today was a great day in Denver. It started with some big thinking and reading, then a good breakfast followed with a Meathead Sunday Fun Day.

1A) Pushups
1B) Band Pull

2A) Bench Press
2B) Pullup

3A) Military Press
3B) Bodyweight Row

Alright... now for a nutrition message...


Football parties. Business dinners. Tempting fast food. Alcohol. Chocolate. More alcohol. More chocolate!

Worse, there are so many high-calorie health foods now that are so tasty and delicious that you can easily overeat.

And our portion sizes are spinning out of control!

Vox portion control

It's stressful. It's overwhelming.

And add to that the fact that you're so busy, busy, busy that you run out of time to take care of yourself, right?

Well, here's the good news.

I have this little 3-step system for fat loss…

This system first came to me back when I was 16 years old and reading my first bodybuilding magazines. I can still remember sitting around the old farmhouse and opening up a MuscleMag with Arnold on the cover.
Screen shot 2017 01 07 at 3.47.17 pm
Can you spot the 16-year old CB in this soccer team photo?

In that issue was a list of common foods and the number of calories in each. For example, an orange, apple, and banana were about 100 calories, a piece of bread was about 75 calories (back then), and a cup of milk was 100 calories (with 8 grams of protein).

I memorized that list and have spent the rest of my life "eyeballing" my calorie intake. I know how much food is enough at each meal and for each day.

But most people don't have all those numbers in their head.

Let me show you how to use my diet formula to lose fat...

Step #1 – Figure out how many calories you are eating.

Back in the "old" days of the Internet version 1.0, I would tell clients to use a site like to enter in their food intake and find out how many calories they were eating.

Today you can use one of the hundreds of apps that are out there.

If you do this for at least a week of regular eating, you'll essentially get a "college degree" in meal planning and calorie counting.

You'll know what foods are off limits if you want to stay under 2000 calories, and you'll know which foods you can enjoy in larger quantities without worry.

Once you know your average daily intake, then you can move to the next step.

Step #2 – If you want to lose fat, improve the quality of your diet.

Notice how I'm NOT asking you to eat less. Instead, I want you to eat better.

Substitute your 6-inch Subway chicken breast sandwich (about 500 calories with cheese and sauce) for a big spinach salad with chicken breast, lots of vegetables, and olive oil.

Replace your daily bowl of cereal or bagel with two eggs and an apple.

And cut out all liquid calories. Orange juice is just as bad as soda when it comes to STOPPING fat loss, so kick it to the curb and replace it with water or Green Tea. (By the way, 1-2 cups of coffee per day are fine. You don't have to give that up.)

These switcheroo's naturally cut your calorie intake while helping you stay full longer.

As a result, you'll lose weight naturally, without resorting to diet pills or potions, or starving yourself.

You might be able to stop there, but if you're struggling, we'll take one more action...

Step #3 – If you're not losing fat, decrease your calorie intake by 10%.

Don't dramatically cut your calories. Start with a decrease of 10%.

Of course, this will require you to use with your new diet (after you've improved the quality of food you are eating).

Those 3 steps are simple, and not only help you lose lots of fat safely and naturally, but also teach you the lifelong lifestyle secrets of men and women that keep off the weight effortlessly.

So channel your inner "16-year old Craig" and give yourself a free college-level education in meal planning.

Your flat belly forever will thank you.

Today's Kickbutt Mindset Tip:
Life is about the people you spend time with and the experiences you have. It's not about more "money" or "stuff".
I will value the friendships made in high-school with my soccer buddies more than any car, watch, or fancy item I ever own...

Stay young,

Craig Ballantyne, CTT

Craig Ballantyne
Founder, ETR University
Creator, Turbulence Training

2017 Goal Achievement Masterclass Soon!

Hey, I've got some exciting news for you.
On Monday night I'm hosting a FREE "Goal Achievement Video Masterclass" online.

You're going to get the secrets I teach my clients to achieve extraordinary results in every area of your life in 2017.

Please mark your calendars for Monday, January 16th at 9pm EST.

During this live online video presentation, you'll discover...
•    The #1 cause of pain and frustration in your life... and what you can do about it right now
•    3 simple strategies for overcoming the mental clutter that comes from having too many opportunities in life
•    A quick and easy way to develop mental clarity & achieve your most important goals
•    3 success tools to help structure your day for faster results
•    A 2-step solution for overcoming all the obstacles in your way so you get more done

Click this link to reserve your spot on the free video presentation

You'll be able to watch the presentation from your computer or mobile phone from anywhere in the world.

Please click the link above to get the full details on how to attend.

I'm looking forward to helping you and I will also be available to take questions during and after the presentation.

Click this link to reserve your spot on the free video presentation

Talk soon,

Craig Ballantyne
Creator, The Perfect Day Formula

Craig Ballantyne
Founder, ETR University
Creator, Turbulence Training

Saturday, January 14, 2017

Crunches vs Deadlifts vs The Airport

I didn't get a lot of sleep last night (more about that below), but today's workout was still a lot of fun and I hit my numbers. For some reason I ripped my hands up more than normal, though. Oh well. I ain't no hand model.

1A) Deadlift - 310x3x6

1B) Box Jump

2A) DB Reverse Lunge

2B) Shrug

That was it.

One thing I noticed was lots of folks wasting time with crunches. Maybe it was just the January crowd, but it seemed worse than usual.

So here's a tip:

Never do crunches again.

They are a waste of your precious time. What have they ever done for you in the past? If you never, ever did another crunch down on the dirty floor again, do you think it would matter? Of course not.

It's such a useless exercise and a shame the exercise industry has promoted it. Crunches do not give you the "core strength" that you need. Kick them to the curb.

Focus on nutrition, interval training, and basic strength exercises to get the body and performance you desire

Now for a funny story. Well, kinda funny.

Last night I got back from New Orleans around 9pm... My friend Joel Marion, from BioTrust, was flying out of Denver at midnight, so we agree to meet at the airport (that's when you know you travel too much... when you can only see your friends in airports!).

We sat around talking till almost midnight. It was so great to see him again, and we were able to tell each other work war stories and even allowed ourselves to complain a little to each other...

Often only other entrepreneurs can understand what it's like to have financial pressures, concerns about caring for and helping your employees get through personal and professional issues, etc., all while dealing with lawyers, the IRS, and all that fun stuff.

We both left energized and even though I had an AMAZING time in New Orleans... the highlight of my trip was the 2 hour hangout at Elway's in Terminal B of DIA. Ha!

And so that brings me to...

Today's Kick-Butt Mindset Tip:

Positive Social Support is often the HARDEST, but also most important Pillar of Success to put in place.

If the people you hang around with are negative and want to hold you back, find new friends (online and offline). If the people you go to eat with at work want to sabotage your diet, find new lunch buddies. There is no shortage of folks out there who are happy to help you reach your goal. I believe in the POWER of POSITIVE PEOPLE. Go out and get GOOD people on your side.

They ARE out there. And they want to HELP you!

Please believe me no matter what struggles you are going through right now... We are here for you. Keep searching for more caring connections, and most importantly, be the change you want to see in the world.

Be strong and good,

Craig Ballantyne, CTT

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Tuesday, January 10, 2017

New workout videos reminder from Bally

Woof, woof!

Ol' Bally the Dog here, and I have some bad news. And some good news. And then more bad news. :(

I'm getting old.

Yep, I turned 11 in human years at Christmas, and my puppy sprints aren't what they used to be.

But I'm still in good shape because of them and my puppyweight exercises.

Now here's some good news for you.

My friend, Craig Ballantyne, the world-famous personal trainer, just filmed some new exercise videos for you.

And he's giving them to you for FREE when you order a copy of his new book, The Great Cardio Myth.

But more bad news...

Today is the FINAL reminder we're sending you about getting the bonus videos.

If you want to get immediate access to them, here's what you need to do...

If you want even more videos that are...

  • High-energy
  • Follow-along (where you do every repetition with me)
  • Focused on form (so you do every movement perfectly)
  • Fat-burning in 4 minutes
  • 10 times better than slow boring cardio...

Then here's the DEAL of the Day.

You can now get my NEW videos as a FREE gift when you order my new book, The Great Cardio Myth. Order your copy from any one of these fine retailers.

Cardio myth

When you order the book, you'll get four NEW workout videos as a bonus gift. 

Order the book from one of the links below, and then send your receipt to to get access to the videos.

BUT this is the ONLY way to get access to these brand new videos. They will not be sold anywhere else. You have to get the book to get the gift. Thanks!

These brand NEW videos will be just like having me take you through a fat-scorching bodyweight workout in person.

It'll be just like the photo below, where I'm training (on the rooftop of the Hard Rock Hotel) in San Diego with my top Turbulence Trainers.

Summit room5
Gettin' low with high-energy, fat-burning squats!

But even better, I'll be doing all of the exercises WITH you... and you'll get to see me sweat and struggle too.

Good times!

So order your copy of my new book and the new videos will be ready for you very, very soon.

Once you order, just send your receipt to to get access to the videos TODAY!

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Stay strong and Push on!

It's always darkest before the dawn. We all make mistakes. There will be days when you struggle. But successful people shake it off, rebound rapidly, and get back on track. Pull yourself out of the negative spiral, get support, and hop right back on the path to success by making the right decisions. Learn your lessons. Stay positive. Move on.

PPS - Final Reminder: Get Your Free Videos Today...

... when you order my book from one of these sites.

Once you order, just send your receipt to to get access to the videos.

The Great Cardio Myth is OUT!

My new book, The Great Cardio Myth, is now out =>

Craig Ballantyne
Founder, ETR University
Creator, Turbulence Training

Squats and off to NOLA

Alright, off to NOLA today for a Mastermind.

Great workout to start the day.

1A) Squat
1B) Prisoner Squat Jump

2B) Abs

Today's Kickbutt Mindset Tip:
Invest in yourself for the sake of others. Take care of your health so you can deliver maximum love, life, & laughter to those that matter. Place a high value on your time. Don’t let others steal it away. Remember…every moment wasted in meetings, surfing the web, gossip, etc. steals it from your children, spouse, & well being. Be ruthless with your time and energy for the sake of your legacy. You can – and WILL – succeed when you take care of yourself and bring your best self and high energy to all areas of life! ... => Put your oxygen mask on first!

Alright, gotta rush.

Back with a big update tomorrow!


Craig Ballantyne, CTT

PS - One more update...

Well, I officially screwed up... twice. Use the "A" word twice, and now I have to pay out $200 in fines... I'll do that when I'm back in Denver on the weekend. I was describing someone as a Hard-A**. What other word could I have used? I was stuck. Oh well.

The liquids have been great though, and I'm now easily getting 4 liters. I just have to get the first two liters down fast.

I'm not sure if this is doing me any good, but I'll finish through the contest.

Also, no plastic bottles so far.

Tomorrow I go to New Orleans for 3 days, and that will make for a good test.

Will I be able to find time to get to a store with boxed water?

Duh, duh, duh duh....... (Suspense music)

Sunday, January 08, 2017

Meathead Sunday Fun Day in Denver to Start 2017

Meathead fun day Sunday in Denver. It's definitely football play-off season, although this city is very sad they aren't out at the stadium freezing their butts off and cheering on the Bronco's. Oh well.

The gym was fairly busy today, but I arrived just before the 9am rush and managed a great meathead morning workout:

1A) Pushups
1B) Band Pull

2A) Bench Press - 195x3x6
2B) Pullup

3A) KB 1-Arm Overhead Press
3B) Chest-Supported Row

Lots of foam rolling and mobility pre- and post.

I also filmed a Facebook video in character as "Darth Craigger". It's worth checking out here =>

Today's Kickbutt Mindset Tip:
Stop comparing yourself to others. You’ll instantly become happier and less stressed once you start falling in love with being yourself.

"Tension is who you think you should be. Relaxation is who you are." - Chinese Proverb‬ ... Be yourself, your BEST self, your BIG self, in 2017. This is your year. Your time is now.

Let's go!

You can do it,

Craig Ballantyne, CTT

PS -
A Formula for a Perfect Day...



Saturday, January 07, 2017

Back to the Bar for Deadlifts

Back lifting after a couple of days off. Today was fun.

1A) Deadlift
1B) Box Jump

2A) DB Reverse Lunge
2B) Stability Ball Leg Curl

Mobility and rolling before and after. I feel pretty good now, although perhaps too much caffeine earlier this AM!

On the Transformation Note, I'm back to hitting my 4 liters per day, which is well needed here in the dry cold of Denver.

Yesterday we had a work visitor in from Portugal, and after a good day of meetings, we went to Ocean Prime for dinner. I didn't go overboard, and followed many tips from below. I also had a sip of tequila because our guest was a fan. He chose Don Julio, Silver.

Over the holidays I read a great book called, “The Mind-Gut Connection”.

In it, Dr. Emeran Mayer recommends the following diet changes to take care of your belly so you can lose weight easier, lift that “mental fog”, and feel happy again.

  • Maximize gut microbial biodiversity with regular intake of naturally fermented foods and probiotics (like Greek yogurt, kefir, kimchi, sauerkraut, etc.)
  • Reduce gut inflammation with better nutritional choices, such as avoiding processed foods and replacing them with organically grown REAL food.
  • Eat smaller servings at meals
  • Reduce stress and practice mindfulness
  • Avoid eating when stressed, angry or sad
  • Enjoy the SOCIAL aspects of food… eating with friends and focusing on them, not on how much food you eat
  • And to listen to your gut – literally and figuratively!

Our bellies are the core of our physical AND mental health.

Our bellies are NOT a trash compactor for junk food.

Our belly is our buddy.

Treat it well.

Today's Kickbutt Mindset Tip:
"When someone tells you it can't be done, it's more a reflection of their limitations, not yours." <= #truth ... So if there is something you've been waiting to do, take a big step in that direction today.


Craig Ballantyne, CTT

PS - Use Your AM power!