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 · 

Wednesday, February 21, 2018

Back in Toronto

Whew! Big trip is over. Back in Toronto.

Landed yesterday afternoon in late March weather... there's hardly a snowflake to be seen.

After a hilarious midnight fire alarm at the hotel (where I tried to unplug the alarm clock to make it stop, LOL), I woke up early and dominated my morning routine.

Then it was off to Bang Fitness for a workout:

1A) Deadlift
1B) Handstand Pushup

2A) Glute-Ham Raise
2B) Ab Wheel

20-minute walk each way to and fro.

Now for dinner tonight with Brad Pilon!

He's been on a vegan diet for three years... and we're going to a steakhouse.


Today's Kickbutt Mindset Tip:
Set your workouts as appointments - as commitments that can not be broken under ANY circumstance. Respect the commitment you made with yourself. And don't forget to schedule non-negotiable date nights and fun time, too.

PS -

Hold everyone in your life to higher standards. Here is a great list from Bedros Keuilian, the CEO of Fit Body Boot Camp, on the high standards to have in your life:

Do not tolerate...

- poor work ethic

- time theft

- gossip

- people who flake

- passive aggressive behavior

- pessimists and skeptics

- doing the bare minimum

Expect and give...

- loyalty

- high standards

- team work

- a "can do" attitude

- speed of implementation

- hard work

- optimism

- attention to detail

Sunday, February 18, 2018

Birthdays and Bench Presses

Fun day. I'm going to pay for it tomorrow.

But first, a quick recap of yesterday.

It was Joel Marion's daughter's birthday. Lily was turning 7.

They had 90 people to the party, and I had a really deep discussion with Vince Delmonte about fatherhood, selling, fitness, faith, and family. It was probably our best discussion in the 10 years I have known him.

Got back to the hotel around 8, woke up at 4, and got back to Joel's around 10 (after a 45 minute walk over).

Then it was brunch, followed with this workout:

1A) Pushups
1B) Face Pull

2A) Bench Press
2B) Cable Row

3A) 1-Arm DB Press
3B) Iron Cross

Then 20 sprints while playing tag with Joel's daughters.

My Achilles tendons are going to be tight tomorrow!

Today's Kickbutt Mindset Tip:

Saturday, February 17, 2018

Ben and Brandon and Ballantyne

Saturday morning's workout was another step in my evolution as I continue to stumble through the jungle and muddled world of "what next" with my training. I spent this week with Ben Pakulski and Brandon Lilly (a guy who plans on rowing 100,000 meters in one day!), legends of bodybuilding and powerlifting, respectively, and they both gave me valuable insights/ideas.

Plus, I hurt another muscle (my right calf) while running treadmill intervals on Wednesday morning. Geez louise.

If you've ever watched a video of Ben train, he uses very slow tempos ... like 5-8 second eccentrics (lowering) and 3 seconds in the lifting phase (among many, many training techniques). His workouts don't look that "fun", but they are effective and he has few injuries for a (former) pro bodybuilder.

This influenced me for today's hotel gym lower body workout:

1A) DB Split Squat with a 5-0-2 tempo
1B) Stability Ball Leg Curl
1C) Cable Abs
1D) Eccentric Calf Raise (eccentric-only sets are often recommended by muscle therapists to assist healing)

2A) DB Hip Thrust

Nothing was "pulled" or "tweaked" in this workout.

Now for a few miles of walking over to see my friend, Joel Marion.

Today's Kickbutt Mindset Tip:
Make a list of 10 important people in your life. Beside each name write 1 thing you can do for them today. Start with the most urgent connection and do this now. Tomorrow, take care of the next. Do this every day until you've gone through your list.

Thursday, February 15, 2018

Workshop in Tampa

Amazing Perfect Life Workshop in Tampa today at an absolutely awesome gym, MI40. The gym is owned by Ben Pakulski and it is one of the best I have ever been in.

I've done a couple of hotel gym workouts over the past few days, and won't have much to report until Saturday.

Today's Kickbutt Mindset Tip:
"Some people regard discipline as a chore. For me, it is a kind of order that sets me free to fly." - Julie Andrews

Life is simple when you live it the hard way, through structure and discipline. There is a great, and lasting, reward from living a life of virtue and value.

And ...

Two of best buds talking about building confidence, personal growth, and eliminating self-doubt. @Bedros Keuilian @vincedelmonte


If you are missing any of these from your life...

Amazing people... Productivity systems... 10X thinking... Knowing where to start... Mastery of your day... Deep personal growth... A detailed fast start action plan for your big goals and dreams... And no-excuses accountability to a coach that cares about you and your success...

Then you need a day like today.

Just finished another game-changer Perfect Life Business Mentoring Workshop with 6 high performers at MI40 Gym in Tampa with @ifbbbenpak and @brandonlilly3 and @advancefit crew.

It was my honor and privilege to guide them from turning their big, beautiful ideas into reality.

The best is yet to come for all of them... as everyone enters the magical 2.0 stage like so many of my other clients, @jasonphillips_in3 and @jayferruggia and @vincedelmonte

My mission is to do the same for YOU that I did for these legends today.

Send me a DM about my next workshop coming to a city or country near you.


Tuesday, February 13, 2018

Benching and Ballantyne's Day

Great day yesterday with the team at ETR in our Denver office. Filmed lots of videos and doing more today.

We have a really proactive team and it's so wonderful to have them find the solutions for our problems.

Always hire people smarter than you so that you can stand on the shoulders of giants!

Today's workout was very old-school TT meatheadish...
1A) Bench Press
1B) Band Pull

2A) DB Press
2B) Seated Row

3A) Curls
3B) Triceps

Tomorrow is BALLANTYNE'S DAY. Hurray!

I'll be flying out to Tampa for a couple of seminars and a weekend with Joel Marion and family.

Today's Kickbutt Mindset Tip:

What's your favorite Tony Robbins quote?

Here are some great ones from my IG friends...

joe_arko - "Raise your standards"

ryanholderman - "People are rewarded in public for what they've practiced for years in private!"

@dofflp - divorce your past and marry your future!

coachjoshmiller - If you can you must, if you must you can.

amberlilyestrom - "Life is not happening to us, it's happening for us."

tabare_sotomayor - "Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more."

PS - And one from Ol' CB:

"Everything you do takes you closer to or further away from your goals"

Monday, February 12, 2018

Denver Intervals are Tough

Yesterday morning I flew from Phoenix to Denver. Had a great nap and it was like a time machine.

Ran some intervals at altitude and learned the hard way that the Mile High City is well named.

This morning I was up early and hit the gym for:

1A) Deadlift
1B) Box Jump

2B) 1-Leg Hip Extension
2C) Abs

Today's Kickbutt Mindset Tip:
Face up to your struggles, tackle them head on, and overcome adversity every day. Whatever is in your way, you're stronger than it, you're tougher than it, and you're going to beat it.

And this

And this:

No matter what obstacles you are facing, no matter what resistance you are fighting, follow this simple plan to get you back on track and to keep you focused.

Control what you can 
=> Be the best YOU that you can be.
=> Follow the habits of a high-performer (diet, exercise, sleep, breathing, gratitude)
=> Plan, prepare, execute, reflect, improve ... Plan, prepare, execute, reflect, improve... and continue this virtuous cycle every day
=> Action Beats Anxiety & Motion Beats Meditation... Don't get stuck "inside" your head
=> Do the work, for "work is holy"

Cope With What You Can't Control
=> Identify a trigger that gets you back on track... when you start to think about a problem you can't control, go talk to someone (at work) or call a friend on the phone for counsel
=> Go for more walks... you think better when you are moving and away from your work station
=> Diet, exercise, sleep, breathing, and gratitude... => Breathe deeply and slowly to lower your blood pressure and reduce stress
=> Plan and prepare 2 solutions for every obstacle you can expect to come your way
=> Prepare tonight for a perfect morning tomorrow

Concentrate on What Counts
=> Family first
=> Serve your customers, lead your team
=> Do unto others as you would have others do unto you
=> Spend time with good people that do not lead you into temptation
=> Give time, energy, love, and money to others... Get out of your head and give to others

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Craig Ballantyne
Author, The Perfect Day Formula