Tuesday, December 12, 2017

Cali to Toronto Snow and Deadlifts

Back in snowy Toronto and ready to head to the gym soon.

Yesterday I finished my trip to California with some intervals in Santa Monica, and then flew back to Canadia.

Today I'll be doing:

1A) Deadlift
1B) Box Jump

2A) Glute-Ham Raise
2B) Shrug
2C) Ab Wheel Rollout

Had an amazing trip but I'm very happy to be home!

Today's Kickbutt Mindset Tip:

"Success is simple once you accept how hard it is."

Once you accept how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take, it becomes simple.

You just do the work and follow the path laid out by your mentors and other trailblazers.

It is not easy... but it is SIMPLE.

Only once you accept this will you succeed.

Sunday, December 10, 2017

Santa Monica Gratitude and Rings

Yesterday was a walking day, with an hour in Chino Hills and probably another 90 minutes (spread out over 3 walks) in Santa Monica.

I stopped in at Cafe Gratitude for some great vegan food and a catch up with Zander Fryer. Then I met up with Jay Ferruggia to watch our friend fight on UFC Fight Night, but he lost. :(

Today's workout was down at the Santa Monica Rings.

Four rounds:

1A) Ring Pullup
1B) Dips
1C) L-Sit
1D) Decline Pushups

Now it's time for brunch with Jay & Jen.

Today's Kickbutt Mindset Tip:
"No matter what happens, it is within my power to turn it to my advantage." - Epictetus

Stay strong,

Craig Ballantyne

PS - Make sure to send a Thank You card today!

I do this every day and it's been a game-changer for me.

Chelsea at Fit Body Boot Camp is going to love this surprise thank you card 🙏🙏

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Friday, December 08, 2017

Tyler Durden and Squats

My life, coach, Tyler Durden, has a very important message for us today.

But first, my excellent workout after a long walk to the 24-Hour Fitness gym.

1A) Front Squat
1B) Box Jump

2A) Squat
2B) Hamstring Curl

Today's Kickbutt Mindset Tip:

Kekich Credo #4 - Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do MORE than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way.

Because some days you just need a punch in the gut from your life coach, Tyler Durden😜

"This is your life, and its ending one minute at a time."💥

"You're not your job. You're not how much money you have in the bank. You're not the car you drive. You're not the contents of your wallet."🙏

"...the things you used to own, now they own you."

"Without pain, without sacrifice, we would have nothing."

Embrace your life and focus on what really matters!
#fightclub #entrepreneurmindset #bettereveryday #resilience

Thursday, December 07, 2017

Podcasts and Training

Quick workout today down in the Bedros Keuilian garage gym. I'm out in Chino Hills and we had a lot of filming to do today (6 podcast episodes!).

Today's Workout

1A) Pullups
1B) 1-Arm KB Overhead Press

2A) Ab Wheel
2B) TRX Triceps Extension

Today's Kickbutt Mindset Tip:
Surround yourself with people that are smarter than you…fitter than you…kinder than you…and that make you play up a level in life.

Speaking of podcast episodes, this one was so much fun.

GGW Ep.231: Joy, Claire, and Craig Ballantyne

This week we welcome Craig Ballantyne to the podcast, and immediately dive in like old friends! Craig is a Productivity & Success Transformation Coach from Toronto, Ontario, Canada, and the author of The Perfect Day Formula: How to Own the Day and Control Your Life and The Great Cardio Myth. We learn a little bit about Craig's background as a trainer and fitness nerd, and how his commitment to efficiency has made him into a successful business coach, as well as an advocate for ditching the low-and-slow cardio mindset. Craig explains how to get started with "Owning Your Day," even if you're a working mom with a toddler who feels like there is no hope (cough cough), and gives us some insider info that might convince you once and for all to never step on an elliptical again.

Tuesday, December 05, 2017

220 pushups

When I woke up this morning it felt like my body had been hit by a truck.

And it had.

The Deadlift Truck.

After shaking off the cobwebs, doing some work, and finishing with meditation, it was time for a hotel room workout.

1A) Pushups (50, 25, 25, 25, 25, 25, 25, 20) = 220 reps
1B) Iron Cross

Decent times.

One more half day here in Denver then off to SoCal.

Today's Kickbutt Mindset Tip:
"Do one that scares you every day" – ...

Stop procrastinating & take care of business on those boring tasks that have piled up. Phone a colleague & clear something up.

Lead your team and mentor a junior member.

=> Read this leadership article

Give the help that you would have appreciated 10 years ago.

Push on,

Craig Ballantyne

Monday, December 04, 2017

Deadlift Day in Denver Before Going Away

Monday is my 2nd last day in Denver. Tomorrow I head to SoCal.

Today was a great deadlift workout.

1A) Deadlift
1B) Box Jump

2A) Rack Pull
2B) Core Training

Also, make time for your life with Time Blocking.

Today's Kickbutt Mindset Tip:
Life's a b!*@# and then... WHOOOOSH. Success. Everything you've worked so hard for will finally pay off... At work, in life, in love. Success comes in spurts. A big WHOOOOSH is coming your way.

Push on,

Craig Ballantyne

Sunday, December 03, 2017

Toys for Tots Training 2017

What a weekend!

While I didn't do a workout on Saturday, I did do a lot of shopping.

We had our annual Toys for Tots drive and Christmas party.

Here are some photos

Last night was a late night for ol' CB, but it was wonderful... with over 150 people from around the world (Portugal, Holland, the UK, Australia, and North America) at our Christmas party.

This morning, after a big breakfast, I hit the Colorado Athletic Club for Meathead Sunday Funday.

1A) Bench Press
1B) Face Pull

2A) Dips
2B) Pullups

Tomorrow... we deadlift!

Tonight... we sleep. :)

Today's Kickbutt Mindset Tip:
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. You got this.

PS - Toys for Tots happened again.

Check out this photo of me with Santa

And these photos of my friends

PPS - Here's a classic from Christmas past...

Friday, December 01, 2017


Happy 1st!

Today we have a big seminar in Denver for business owners, and then an even bigger networking party, followed with Toys for Tots shopping on Saturday morning.

This morning was my last workout for the week:

1A) Front Squat
1B) Mobility

2A) Squats
2B) TRX Leg Curls
2C) Cable Abs

Not bad.

Today's Kickbutt Mindset Tip:
Why wait till January 1st to change your life and start adding healthy habits? We have a perfectly good Friday, December 1st TODAY to start taking action. Today is the Day to take action - Start now.

Rock on,

Craig Ballantyne

PS - Be a month early!

"Change is a matter of Choice, not calendar." - Dan Kennedy 🤔

So let me ask you...

Why wait till January 1st to change your habits?

Why wait to kick bad behaviors to the curb?

Why wait to take up those new rituals and routines that can move you ahead in life?

"The choice to exert integrated effort or to default to camouflaged laziness is the key choice that determines your character, competence and future. That critical choice must be made continually – throughout life. The most meaningful thing to live for is reaching your full potential." - Kekich Credo 27💥

We all have a perfectly good Friday, December 1st TODAY to start taking action.

The time to take action and change your ways is now. 🙌

Start making changes today!

Thursday, November 30, 2017

Pushups and Perfect Days

Busy day in Denver.

Started with a 200 pushup and core training workout in my hotel room.

Then I filmed some videos and headed off to a Perfect Life Workshop.

Speaking of filming, last night I had an amazing time filming an "in home" podcast with "Girls Gone WOD".

We talked Crossfit, Seinfeld, Cardio, Traveling, and much more. It'll be out next week and it was one of my favorite shows ever.

Tomorrow... Squats, a seminar, and kicking off the weekend for our 6th annual toys for tots event.

Today's Kickbutt Mindset Tip:

If there is something you want to do, start MAKING time  in your life for it right now... 💥

We're not getting any younger, and you're not going to "find" time hidden under the bed with your old ab roller. 😜...

"Cherish time, your most valuable resource... To waste time is to waste your life. The most important choices you'll ever make are how you use your time." - Kekich Credo #2 💯

Wednesday, November 29, 2017

Denver Deadlifts and Habit Change

Got some cool stuff for you today.

First, I flew from Toronto to Denver yesterday, and just did some interval training. Today I was back in the gym for deadlifts:

1A) Deadlift
1B) Box Jump

(I was going to skip the jumps but noticed my lifts were slow... added them back in and had better follow-up sets.)

2B) Mobility

3A) Glute-Ham Raise
3B) Abs

Also posted this today...

7 Steps to Change a Habit

1. Make the Commitment ...
2. Be proactive and plan ahead...
3. Eliminate obstacles and temptations
4. Have consequences for your behavior
5. Set a BIG deadline!
6. Do the work!!!
7. Get accountability.

7 Steps to Change a Habit video

Today's Kickbutt Mindset Tip:
Build a Champion Mindset:
  1. Identify your greatest success in life.
  2. List what you did to achieve it.
  3. Outline what you want to achieve next.
  4. Identify the obstacles in your way.
  5. Apply your winning strategies from the past success to the new challenge.

Please share these morning messages with your friends, on social media, and tell them to get their own morning motivation here!

Monday, November 27, 2017

Early Meathead Monday

This is another pre-workout update.

Later this morning i'm heading to the gym for a Meathead Monday session.

1A) Bench Press
1B) Bodyweight Row

2A) Close-Grip Press
2B) Barbell Row

3) Handstand Pushups

This afternoon is busy with meetings and calls.

Tomorrow I fly to Denver for our 6th annual Toys for Tots event and a Perfect Life Workshop.

Today's Kickbutt Mindset Tip:
Make a list of what you should stop doing and what you should start doing. What should you stop if you want to be more productive? What should you start doing if you want to be a better parent or partner?

Practice accurate, objective thinking about your behavior.

Self-reflection is a powerful tool for success.

Rock on,

Craig Ballantyne

PS - Can't sleep?

Here's a #breathing pattern to put you to #sleep in seconds ... Also perfect for calming down in #stress 🙏... Add this to my 10-3-2-1-0 Formula for a great night of sleep #lifehacks 💯

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Craig Ballantyne
Author, The Perfect Day Formula


Saturday, November 25, 2017

Squats I hope

Don't like to do this too often, but today I'm writing the post before my workout at the gym.

Today's training will be...

1A) Front Squat
1B) Box Jump

2A) Glute Ham Raise
2B) Abs

Today's Kickbutt Mindset Tip:
"Nobody gets old by surprise." - Kekich Credo #84.

If there's something that you want to do or accomplish that you've been putting off and putting off until "the time is right", I want you to think about how you can do that "thing" or accomplish that goal NOW. No more waiting. After all, you're not getting any younger.

Push on,

Craig Ballantyne

PS - Do it!

Secret: This is for me, not you. 🤔 ... Most of my posts are... Reminders for me - and you, too - to make the right decisions for our best lives 💯... even when, and especially when 😜, those decisions are not the ones we want to make (but know they ARE the RIGHT ones). ... Man-Up as @bedroskeuilian says... and live your life with #noregrets#decisions #perfectlife

Friday, November 24, 2017

Keys and Dips

Ugh, last night I went out for dinner with J-Roc, CTT, and had two drinks with dinner. In all the excitement of catching up, and having that second drink, I kind of lost my wits, and more important, lost my house keys!

Fortunately, my condo's concierge let me in, and I scrounged up some new keys today. Oh well, back on track.

Today's workout:

1A) Handstand Pushups
1B) Chinups

2A) Ring Dips
2B) Mobility Work

Tomorrow, front squats.

Today's Kickbutt Mindset Tip:
"How will you measure your life?"

It will not be by money or stuff.

It will be measured in Relationships, Experiences, Love, & Legacy.

Knowing that, spend your time wisely.

Rock on,

Craig Ballantyne

PS - What happened, happened.

You can't change the past. 🤔

#forgive yourself and let it go.

Besides, it's minor damage that can be dealt with ... don't be so hard on yourself.

Live, learn, and move on...

And get #bettereveryday 🙌

Thursday, November 23, 2017

Benching for Thanks

Happy Thanksgiving!

Drove from the farm to the big city today, then had this Meathead Thanksgiving workout:

1A) Bench Press
1B) Ab Wheel

2A) Close Grip Bench
2B) Overhead Squat

I have a little issue with my left elbow that is throwing off my pullup game.


Otherwise ... all good. And off to celebrate a Canadian version of American Thanksgiving tonight with TT Trainer, J-Roc!

New podcast interview with BoxNBurn down on the beach

Today's Kickbutt Mindset Tip:
Anxious about the holidays? Make sure you are breathing properly... When you feel anxious, sit back and breathe through your belly... 4 seconds in, 7 second hold, 8 second exhale. Repeat 4 times. This also works great when you trying to sleep.

Rock on,

Craig Ballantyne

PS - Remember the 3-C Formula on Turkey Day.

We cannot control others... traffic jams... the weather... or flight delays. We only control our thoughts, words, and actions. Remember that in all your adventures today... because we're all in this together. Be grateful for, and make the best of, everything that comes your way. ❤️ #patience #love #thanksgiving #gratitude

Wednesday, November 22, 2017

Deadlifts and Anxiety

Anxious about the holidays? Here are three things to do!

1) Make sure you get "out of your head".

Talk to someone. Get out in the sunshine. Don't bottle yourself up.

Heck, even if you go for a walk and talk to yourself it will be better than sitting in your office and letting your wheels turn!

2) Make sure you are breathing properly...

When you feel anxious, sit back and breathe through your belly... 4 seconds in, 7 second hold, 8 second exhale. Repeat 4 times. This also works great when you trying to sleep.

3) Give to others.

It's hard to be anxious when you're having gratitude and being of service to others. Help the less fortunate, as you have done so generously in the past.

Listen to my overcoming-anxiety show here

How much news/info do you really need to know?

Monday, November 20, 2017

Thanksgiving Gratitude Workouts And Podcast

This is gonna be a great week for all of my American friends as they enjoy family and Thanksgiving.

That's one reason I did this podcast on gratitude. Enjoy!

If you're struggling with the 1st world problems of comparison syndrome, envy, and taking things – or people – for granted, don't worry, we all do.

That's why we're going to take a deep dive today into the lives of very successful people who have an attitude of gratitude.

It changed my life, and it'll change yours as well. On this show you'll hear the daily morning gratitude rituals of the rich and famous – and HAPPY – including Tony Robbins, Oprah, Lewis Howes, Chris Pratt, Bedros Keuilian, and many, many more.

Now let's talk training...

Yesterday I got snowed in on the farm and did a lower body garage gym workout of...

1A) Kettlebell Swings
1B) Ab Wheel Rollouts

2A) Bulgarian Split Squats
2B) Stability Ball Leg Curls

Abs are sore today.

This morning it was back to the garage gym for an upper body workout...

1A) DB Press
1B) Band Pull

2A) DB Floor Press

Good times.

Back to the big city soon for a deadlift workout on Turkey Day... or as we call it here in Canada, "Thursday".

Today's Kickbutt Mindset Tip:
Look at how you are living and the future you are chasing.

Are you doing the right things for your life?

Make the right decisions, right now, for your family, friends, health, and wealth. Focus on what matters. Forget what doesn't. 

Do what is right,

Craig Ballantyne

PS - Coaching Client Lesson of the Day:

Q: How do you figure out what really matters each day and how you should spend your time?


This is something that takes time... and requires a lot more saying no and removing work than it requires addition.

As Bruce Lee said, "It's not about the daily increase, but about the daily decrease. Hack away at the unessential."

Here's something that will help.

Each evening do a five-minute reflection of the day, asking:

1) What mattered? 
2) What didn't? 
3) Where did you do well? 
4) Where could you do better? 
5) What must happen tomorrow to improve over today?

This is how you refine your Daily Principles and identify essential activities.

Day by day, step by step, you focus your vision and move ahead to your mission.

Keep up the progress and momentum,


Friday, November 17, 2017

Squats and Gratitude

I'm going to take the weekend off from training.

Today I hit squats.

1A) Front Squats - Worked up to 205x2
1B) Box Jumps
1C) Handstand Pushup Holds

Lots of mobility.

Short workout...just 20 minutes after a 20 minute warm-up, core, and mobility session.

Deadlifts on Monday!

Today's Kickbutt Mindset Tip:
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation." - Brian Tracy

Talk soon


PS -
List 3 things you are grateful for every day.

Gratitude is a key to success because you cannot get ahead operating from a place of scarcity! ... Be grateful for the little things in life, the adversity you can turn into advantage, and the amazing opportunities you have in life.💯 ... Want to know my 3 things? Just watch my Instagram Story EVERY morning... it will be updated each day. ... now tell me the 3 things YOU are grateful for below. 🙌 #gratitude #abundance #entrepreneurlifestyle #grateful

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Craig Ballantyne
Author, The Perfect Day Formula


Thursday, November 16, 2017

Right Workout Right Schedule Right Life

Meathead Thursdays. Gotta love 'em.

Today was a fun bench press workout at Bang Fitness.

After a poor sleep, I had a good breakfast, some good meetings and content creation, and that zipped over to the gym for a 45-minute session.

1A) Bench Press

1B) Face Pull

2A) Close-Grip Press

2B) Hanging Knee Raise

3) 4-Minutes of Sled Push intervals!

Today's Kickbutt Mindset Tip:

Customize your RIGHT schedule for YOUR right life... not someone else's! ...

=> It's not about the hour you GET up, it's about what you do with the hours that you ARE up.

Talk soon,

Craig Ballantyne

PS - Stop 🛑 holding yourself back with the CHAINS of your past.

... "To move forward you must give up your story, whether it is excuses about your childhood, lack of education, your "bad luck", your "slow metabolism ", your unsupportive family, where you live, lack of resources, etc." - Dan Kennedy...

If your story doesn't serve you, change the story so that it does. 🤔

It's your life and you get to write the script. 💯

#noexcuses #entrepreneur #successquotes