Wednesday, May 25, 2016

Heading Deep Into the Heart of Texas

Travel day deep into the heart of Texas. I'm off to speak at Paleo FX with some big names, like Melissa Hartwig, author of Whole 30, Ben Greenfield, Mark Sisson, Abel James, and more.

Pictures coming soon.

But today it was an upper body Meathead workout in Denver.

1A) Military Press
1B) Band Pull
1C) Chin-Up with Knee up

Lots of sets of each.

Real quick 25 minute workout.

Followed that with another podcast interview.

Now for a meeting then off to the airport.

Back on Friday with a squat update.

Until then, listen to this...

And take action on this...

Today's Kickbutt Mindset Tip:
Surround yourself with the right people, always. Cut the negativity. Eliminate the energy drains. Have clarity of purpose. Stick to your guns. Do what is right for you and your family.

Do the right thing,

Craig "Spike Lee" Ballantyne, CTT

Tuesday, May 24, 2016

Back Over the Bar

Back over the bar today with a fun and fast workout.

1a) Power Clean

1b) Pushups

2a) Deadlift

2b) Incline Bench

That was it...but you can also do this:

Tuesday quickie workout


One more workout for me before heading to Paleo FX in Austin for a few days. It's going to be a busy push until Saturday afternoon. Sunday is going to be a fantastic day when I get back under the bar.

Today's Kickbutt Mindset Tip:

Take time to sit and think. Spend time in introspection examining your life. Identify what matters. Think about how you can improve your routines. See your obstacles and create solutions. Pick the best opportunities to pursue. Set goals with hard deadlines. Chase the right priorities for your right life right now.

Push on,

Craig Ballantyne, CTT

PS - Ask for help!

Set your ego aside & reach out for help. It’s okay that you don’t have all the answers. No one’s perfect

PPS - Never give up.

Do not say, "I can't do that," or, "I'm not good at that." You might not be the best but you can always get better. Change your belief in yourself. Create a plan to improve in the skills and relationships that really matter in your life… "To get something you've never had, you have to do something you've never done." – ‪#‎truth‬

Monday, May 23, 2016

Big Breakfast and Big Bench Sunday

Ugh. I ate a big breakfast on Sunday, perhaps too big, and then slid into the gym for a bench press workout. This is my 2nd round through Jim Wendler's 5-3-1 for Hardgainers and my weight is up 2 lbs and bench press is up 6lbs. Happy to see progress!

Workout went like this:

1a) Bench Press - 190x8

1b) Band Pull

2a) Pullups - 51 reps in many sets

2b) DB Press - 60x4x10, 60x11

Tomorrow is an off-day. I haven't been sleeping well, and on Wednesday I go to Austin for PaleoFX, so I need to get some good sleep for the next few days. Thursday is busy (way too busy for my liking), and then things calm down on Friday for a week ... until the gets wild!

Hope to see you at one of these events.

Yesterday I went bowling with Matt Smith, Jeff Schneider, Simon Black of, and Joe Polish of Now that's a motley crue. But wait, there's more... there was Jeff's wife (from Belarus), our friend Viktorijia (from Lithuania), Franklin (from Wisconsin), and Max and Bella (Matt's kids). Great times!

Today's Kickbutt Mindset Tip from my Virtual Mentor:

“Our biggest fears carry with them the greatest opportunity for personal growth. Our fears and how we face them bring out the best in us. If something doesn't scare us, if something doesn't challenge us, it doesn't change us. In life we have two choices. We either step forward, expose ourselves to risk and evolve, or we step backwards to stay safe. Remember that the safest path brings the least reward. Dare to face your fears, dare to take risks, dare to be better.” – Robert MacDonald

Bench and bowl on,

Craig Ballantyne, CTT

PS - Ask it!

Ask the big question: What do you really want to achieve in life? Then think, are the people I'm spending time with helping me achieve this? "The key is to keep company only with people who uplift you, whose presence calls forth your best." – Epictetus ... Become the person you need to be to achieve what you want to achieve.

Saturday, May 21, 2016

Punisher off day

Off-day. Just stretching and foam rolling. Going in for a Sunday morning bench press bonanza. Re-testing vs. week 1.

If you want more, do this:

Check this out...

Today's Kickbutt Mindset Tip:
Be on your best behavior today. Act polite and courteous. Do not swear. It’s just one day. You can do it. And then you can do it again and again. “Goodness in and of itself is the practice and the reward...fine-tine your thoughts, words, and deeds in a progressively wholesome direction...To be good is to be tranquil and worry-free...The virtuous life holds these treasures: your own right action, your honor, and decency.” – Epictetus

Be good,

Craig Ballantyne, CTT

Friday, May 20, 2016

Round 2 of Wendler's Workout

We're now on Round 2 of Jim Wendler's program. I have a bunch of travel coming up so I know there will be a few extra forced off-days. That's why I'm not taking a traditional deload week.

1A) Squat
1B) Box Jump

2A) Back Extension
2B) Chest-Supported Row

Good times!

Today's Kickbutt Mindset Tip...from Big B!
Please listen to what Bedros says when he answers my question at 46:15. He goes on a rant that will fire you up to be amazing, and take your performance, both personally and professionally, to the next-Next-NEXT level. Please listen here:


What a message!

Take it to heart,

Craig Ballantyne, CTT

Wednesday, May 18, 2016

CB and Roman and Military Presses

Today you’re in for a treat. It’s a short, burst workout created by me and my ‘evil twin brother’ John “Roman” Romaniello. The workout is below, but first, a couple of funny photos. We do look like twins, don’t we? Just like DeVito and Arnold, haha.

Twins! And here we are at a trainer seminar last month.

If you don’t know Roman, he’s a New York Times bestselling author, a famous NYC trainer (who now lives in LA where he trains record producers, rock bands, and movie stars), and most important for you and I, he’s a stubborn fat loss expert.

For the last 7 years, ever since I’ve known him, Roman has specialized in helping you lose the last 5 to 25 pounds of fat. This is PERFECT TIMING for all of us, because we are just 10 days away from Memorial Day (here in America, as I’m in Denver today and Austin next week for PaleoFX) and just a few weeks from the official start of summer. And besides, there’s never a good time to be holding on to stubborn fat.

Roman knows how to help you overcome the most stubborn love handles, cellulite on your thighs, or flabby fat on the back of your arms. So if you have a big day coming up this summer (like a son or daughter’s wedding, a graduation, or even your own Big Day), don’t worry. We have you covered … and we’ll start with today’s…

5-Minute Stubborn Fat Fix

1A) *Switch Lunges (weak side) – **AMRAP in 45 seconds - Rest 15 seconds
1B) Switch Lunges (strong side) – AMRAP in 45 seconds - Rest 15 seconds
1C) ***Perfect Pushups – 45 seconds - Rest 15 seconds
1D) Burpees or Total Body Extensions – 45 seconds - Rest 15 seconds
1E) Kettlebell Swings or Goblet Squats – 45 seconds - Rest 15 seconds

That’s a 5-Minute Stubborn Fat Fix to add to the end of your regular TT workout, OR you can do this circuit up to 4 times. Add an extra minute of rest at the end of the 2nd and 3rd circuits.

*Switch Lunges => Lunge forward with your “weak” leg. Return to start position. Then step backward with your strong leg. Return to the start position.

**AMRAP => As Many Reps As Possible

***Perfect Pushups => Lower in one second, pause for one second at bottom, push up in one second, and pause at top for one second.

This will turn your fat loss “up to an 11”.

But wait, there's more. I had an awesome workout in Denver today.

1a) Military Press
1b) Front Squat

2a) More Military Press
2b) Pull-up with Knee-up

35 minute session and then off to work to do multiple podcast interviews and coaching sessions.

Good times.

Busy day.

This morning's kickbutt mindset tip:
I know you’re going through a lot right now, but I wanted to let you know you’re doing awesome. It's amazing what you have accomplished in the last 12 months. So just imagine...where you are going to be in 3 years... 5 years... and 10 years from now... because of all the hard work and right decisions you are making today. We often (and I'm guilty of this too) get focused on the short term, but remember, we're here for a good time - and a long time. So keep focused on your long-term vision... for business, for family, and for life. Make time for what matters, take control of your days, and you'll own that life of your dreams.

Alright? Save this message for whenever you need it. Stay strong - the world needs you now more than ever.

Proud of you!

Keep going,

Craig Ballantyne, CTT

Tuesday, May 17, 2016

Off-Day and Beyond Dinner

It's an off-day today. I didn't get a lot of sleep. Last night I was out later than normal (for a school night!) with Jeff and Isabel from

We had a beyond dinner date at The Kitchen in Denver. It's a great farm-to-table restaurant, but the portions are too dang small... especially to a guy just getting back from Vegas, LOL.

My upper back was sore today, so I skipped lifting and just did foam rolling. Tomorrow is my final workout from the first phase of my new program, and we'll soon re-test my bench press. Unfortunately my weight has not gone up. I need to push harder on eating, and I need to get more sleep.

However, I do have a little bit of training info for you. We cover a lot of workout stuff at the start of this podcast, surprisingly. You'll hear my training tips, my #1 mentor, and my anxiety story... all in this great listen here


On the nutrition side, here's a new greens supplement I'm enjoying...reminds me of my days as a kid when I loved chocolate mint ice cream. I thought I had outgrown that flavor, but this has got me back on the mint train!


Today's Tip:
We can all get more done and achieve more. What motivation do you need? What consequences can you put in place to inspire action? Stop cheating. Start changing. Things can be different. It’s up to you.

GID Baby!

Get it done,

Craig Ballantyne, CTT

PS - This is awesome.

From the big man himself...

From the Joe Polish Podcast:

Tony: I remember when I got a phone call from the Make a Wish Foundation saying a young man named Sean Stephenson is about to die and he wants to meet you. (Born with osteogenesis imperfecta, Stephenson stands three feet tall, has fragile bones, and must use a wheelchair). Sean came to a seminar and at the time they said you cant grab him. I said I want to take him across the fire. They said, take him across the fire? They said if he coughs, he breaks a rib. I said Ill be really gentle. Were going to do this and he did it. How many years ago was that?

Sean: Im 36. I was 19.

Tony: You were 19. Youre now 36. Hes a beautiful man. He could be complaining and whining and what does he do? His whole life is not about himself. Thats why hes so happy. He doesnt live in himself. He lives outside of himself serving things he loves. He still takes care of himself and hes funny. He's married now. The bottom line is this young man over here who now is at a different stage in life, I think he lived because he lived for more than himself. Yeah, Im sure he felt pain but we always suffer when we think about whats being done to us or what people are going to think or what they should have done or have done.

You cant control that stuff anyway. Why be upset? Are people going to be mean? Are people going to be unfair and unjust? Are people going to be beautiful or generous? You just never know when thats going to happen so might as well enjoy yourself along the way. And if theres any gift I can give you, its to tell you what you know already, that you get to decide you're going to live in a beautiful state.