Friday, September 22, 2017

Day 2 and Meathead Session 2 in Atlanta

Day one in Atlanta was Perfect. I had a workout, a workshop, and an early bedtime and decent sleep.

Today kicked off with another good Meathead workout.

1A) Pushups
1B) Face Pull

2A) DB Press
2B) Mobility

3A) Dips
3B) Triceps Extensions

Tri's should be sore tomorrow.

Today's Kickbutt Mindset Tip:
How you feel is your decision, your choice.

You choose to feel anger, embarrassment, self-pity... Or joy, happiness, wonder, and gratitude. Yes, others ca, influence our feelings, and yes, we instinctually might feel a certain way when things happen. But you have more control over your feelings and reactions than most people think.

Train yourself to become better, to think better, and to act better. It all starts with a decision in your mind.

PS - And yesterdays' Kickbutt Workshop group!

Thanks to CTT's Brent Neevel and Katie O'Dwyer for being there!

Craig Ballantyne

Another amazing Perfect Life Workshop. I'm sold out for the rest of the year but YOU can be at my BIG event, the Perfect Life Retreat in San Diego on November 9-10. Link in IG bio. #success #businesscoach

Wednesday, September 20, 2017

Back on Track in the Garage Gym

Probably not a good idea to crush a super hard leg workout on the first day back after food poisoning, but then again, I am a stupid old meathead.

So this morning, after a nice 9 hour sleep, I hit a 6am garage gym session to the best of my ability.

1A) DB Split Squat
1B) Stability Ball Leg Curl
1C) Ab Wheel Rollout

Then it was off to the airport.

Heading to Atlanta today for a few workshops with fitness industry legends!

Today's Kickbutt Mindset Tip:

Tuesday, September 19, 2017

Day 2 of The Sickness

Bummer. Still feeling nauseous. And tired.

So no workout today.

Hopefully tomorrow before heading to the airport at 9am.

Then my journey begins to Atlanta for some Workshops, LA for brunch with Jason Ferruggia, and Vegas with Bedros.

Oh, and then I'm speaking in Seattle at Luka Hocaver's fitness event for personal trainers. If you're up there, you should go. It's called

Until then, enjoy today's kickbutt mindset tip:

Make a big change today. Read the post to find out how!

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Craig Ballantyne
Published by Craig Ballantyne · 7 hrs ·

"Change is matter of choice not calendar." – Dan Kennedy

Happy Tuesday. You could as easily change your life today as on New Years Day, so don't wait. There's still time to hit your BIG goals in 2017... Time to make the next 100 or so days count...

"Success is the sum of small efforts - repeated day in and day out." - Robert Collier

Focus on adding more right decisions to our right life.

What is ONE good habit you can add this week?

What is ONE bad habit you can remove this week?

Let's start on our path to success, one better habit at a time.

Here's how...

7 Steps to Change Any Habit:

1) Make the commitment.
2) Be proactive and plan ahead.
3) Eliminate the obstacles and temptations.
4) Get accountability.
5) Have consequences for your behavior.
6) Set a deadline.
7) And do the work! No more putting it off. Make that big change today.


Make it a great day.

And if you need more help improving your habits, and living your dreams, join me at my big event in November, The Perfect Life Retreat. Check out the 2-for-1 deal at:

Craig Ballantyne
Author, The Perfect Day Formula


Monday, September 18, 2017

Food poisoning!

Food poisoning today!

1 bad oyster... feels like I drank 12 cheap draft beers.


12 hours in bed last night and another 2 hour nap this afternoon.

I'm almost back to normal.

Yesterday started off so well, too.

Upper body workout:
1A) Pullups
1B) KB Press

2A) Chinups
2B) Pushups

Followed that with a big brunch at a fancy restaurant, but bad oysters don't seem to do discriminate. They'll show up anywhere. :)

Oh well.

Interesting learning experience.

Tomorrow will be a light workout to get back on track.

Time to go and try and eat a real meal.

Until then, enjoy today's kickbutt mindset, written for me!

No automatic alt text available.

PS - Don't miss this:

Discover how to build your morning routine for greatness, overcome the obstacles in your life, and why you need to be vulnerable if you want to impact the world.…

Craig Ballantyne
Author, The Perfect Day Formula


Saturday, September 16, 2017

Squats and Phones

Before we get to the workout today, let's make a little pact for the weekend.

I want you to promise me that you'll get away from your devices for several hours either today or tomorrow. Leave them behind & open your mind to the reality around you. Go on a deep dive into life.

I'll be doing that on Sunday from 10am to 8pm. I have a busy day planned with family and friends, and even some apartment hunting. There's a brunch, a dinner, and some fun and games involved.

Then I'll climb in an Uber and check my phone at 8pm. Sounds like a great day to me.

I should also be able to hit an upper body workout at a hotel on Sunday morning. Looking forward to that one.

This morning I had a good squat session.

1A) Squat
1B) Mobility

(My right calf is a little tight, and I skipped box jumps)

2A) Narrow Stance Eccentric Squats
2B) Planks

That's it. The eccentrics left my quads feeling a little wobbly. Haha.

Today's Kickbutt Mindset Tip:

Friday, September 15, 2017

Caffeine and Meathead Time

Lately I've been drinking caffeine on a more regular basis. It's not a lot (50mg per day), but in the past it was rarely two days in a row. Now I consume it five days in a row.

But today I didn't feel like it. I was already a little stressed out with some business stuff and I have a lot to get done before a busy weekend.

Plus, I didn't need it for today's simple workout.

1A) Pushups
1B) DB Lateral Raise
1C) DB Curls
1D) Ab Wheel Rollout
1E) DB Triceps Extension

Fun times.

Tomorrow I'm going to squat.

Then it's off to the big city. I have some apartment hunting to do, meetings to take, and dinners to enjoy.

Next week it's off to Atlanta, LA, Vegas, and Seattle. More details soon!

Today's Kickbutt Mindset Tip:
"The struggle you're in today is developing the strength you need for tomorrow." – Bobby Maximus

Don't suffer in silence if you're feeling anxious.

Here's what happens when you hold things in...

Last Thursday I received an email from a Workshop client and fellow gym-owner with the subject line: "Heart attack?"


Fortunately, it wasn't a literal heart attack, but one of our clients and friends suffered an anxiety attack like the one I went through years ago.

"Craig, on Thursday I was awakened by pressure in my chest. I felt like I was having a heart attack. I even went to the emergency room because it was so bad. Now it's time to figure out why this has happened to me at this particular time in my life."

I had a phone call with our friend and discovered that she was suffering in silence. This is what brings everyone, including Bedros and myself, to their knees.

Please do NOT suffer in silence.

Do not hold in your worries.

Do not create F.E.A.R. (false expectations appearing real).

If you are struggling, concerned, or worried, about anything, please talk to someone. Holding things in only builds up the pressure and then eventually it releases in some way that is far worse than any difficult conversation you might need to have.

Trust me. When you are worried or anxious, you must get "out of your own head".

Here are some simple habits to add to fight anxiety:

1) Get outside and walk for 20 minutes in the AM and PM.
2) Breathe in through your nose for 4, hold for 4, and exhale for 7. Repeat 8 times.
3) Hug as many people as you can get away with! :)
4) Call a close friend to just "catch up". Share whatever you are comfortable with.
5) Do something nice for a stranger.

Do the best you can to get "out of your own head" and give yourself to the world.

And please do not suffer in silence. It only makes things worse.

Thursday, September 14, 2017

Deadlifts and Wake Ups

Hey, you're getting two updates today. Enjoy!

I didn't sleep well last night. Got to bed early but woke up after a few hours and couldn't get back to sleep. After almost 2 hours of reading I fell asleep again. Two days in a row of being tired... so I should crash hard tonight.

Still, I managed a good deadlift session today.

1A) Deadlift
1B) Mobility

2A) Leg Curl Eccentrics (trying something out)
2B) Shrug

That was it.

Kickbutt Tip of the Day:

Struggling with FB, IG, or Youtube addiction?

Use a program called "Internet Freedom" to block you from using the Internet (or specific sites). Also, use "Rescue Time" to monitor your Internet use so you become more productive.

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High Performance Coaching and Pressing

Today is a big deadlift day, but I managed to sneak in a good pressing session on Thursday.

1A) DB Press - worked up to 80x12
1B) Band Pull

2) Intervals

Today we deadlift!

Today's Kickbutt Mindset Tip:

A long coaching session for you today! Here's another Sneak Peak at a QnA with a workshop client.

They've been going through some tough days and admitted that it's causing their night time routine to be "off." As a result, the next morning is also off... causing a vicious cycle of overwhelm and anxiety.

Here was my reply to them... It was sent from a place of LOVE to a friend, client, and someone who I know has yet to reach their full potential... and can... but first must stop putting on the brakes and holding themselves back (as I once did).

Hey ___,

This is NOT what an Empire builder or High Performer does:

=> "Crash on the couch, watch TV and not think about anything until I start to fall asleep."

I know you're a football (and a Bronco's) fan, so think back to Peyton Manning in November of 2015. He was almost 40, being called washed-up, and then he tears his plantar fascia.

Everyone said it was over.

And he could have rode off into the sunset.

He was rich, a legend, and ha Superbowl champion.

He could have went home, crashed on the couch, and started humming the Nationwide jingle until he fell asleep on the couch watching SportCenter.

But he didn't.

He spent more time in the recovery room than any other athlete. He marched back to the game, literally and figuratively, and he won another Superbowl and retired a 2-time champion.

You see, high Performers do not quit or take the easy way out.

When times are tough, we Man-Up and make the right decision for our right life.

As my favorite philosopher Billy Madison once said about wanting to quit on something important, "You get your ass out there and you find that f'g dog."

And so you use every minute you have to mentally recover and strengthen yourself. TV doesn't fill you up, it drains you even more. Instead, open your Bible or favorite book and seek lessons that apply to the day. This fills your well, and brings you back fighting the next day stronger and better than ever before.

Re-frame your mindset about the evening routine. It's a time for you to be grateful and recharge.

It's like your post-workout shake after the Mother of All Squat workouts.

Tough to get down in an uncomfortable state, but something you'd never go without.

I believe in you.

Now get after it,


Monday, September 11, 2017

Squats and Romans and Jay

Triple podcast update today.

But first, a workout review. On Saturday I hit a walk. On Sunday I did an upper body meathead session in B's home garage gym (where it was nearly 90 degrees!). It went like this:

1A) Pullup
1B) 1-Arm KB Press

2A) Pushup
2B) TRX Row

Then it was off in an Uber to LA to meet John Romaniello. It was so good to catch up with him. We talked (well really, he talked) for 90 minutes, then it was off to meet Jay Ferruggia for brunch. After that Jay bought a box of donuts and ate them all before we got 2 blocks from the donut shop LOL.

This morning back in Chino Hills for a squat session.

1A) Ball Curl
1B) Box Jump

2) Squat

3A) Lunge
3B) Leg Curl

And then we released three new podcasts, including a killer one on nutrition and high performance =>

Here are two others:

Coaching =>

Structure -

Don't forget to check all of my podcasts at

Bedros and I also filmed more video podcasts for our show at

And I'll be starting another show soon!


Now it's time to fly back to Toronto!

Today's Kickbutt Mindset Tip:

Friday, September 08, 2017

Legends and Front Squats

It's been a fun week in SoCal.

Yesterday i visited the legendary Lewis Howes at his famous studio in Hollywood, and I had a chance to interview him.

We also made a little video here.

Then I drove back to Chino Hills (well, Uber'd) and taught a mastermind session, then followed that up with a big steak dinner at Mastro's in Costa Mesa, Cali.

Today I was well fueled for:

1A) Hang Cleans
1B) Front Squats

2A) Good Morning
2B) Shrugs

Great times.

Today's Kickbutt Mindset Story:

Do you ever wonder what your "idol" would do if faced with self-doubt...

Or do they even struggle with it at all?

Of course they do, they are human!

Let me tell you a quick story...

One of my clients is a fan of U2 and Bono, and we were talking about his confidence.

But I thought... Did he ever struggle?

So I googled it.

Sure enough, he once had a massive confidence issue at the most pivotal time in his career...

Here's what I found.

"Forever plagued with self-doubt, Bono was wretchedly depressed before its release (of the Joshua Tree)..."

(Full story =>…)

Can you believe that?

Right before the release of one of the greatest rock'n'roll records of all time, Bono was not just feeling down, but feeling "wretchedly depressed."

He was terrified that he was going to fail on the world's stage.

(Yikes. Makes today's sales presentation seem a little less intimidating, doesn't it?!?)

Listen, the bottom line is that we all have self-doubt!

We all suffer the curse.

The struggle is real...


You have done the WORK.

Just like Bono, you are a master at your craft.

And just like U2, you are getting better every day.

So I want you to do what they did... I want you to step outside of your comfort zone and perform.

Because when that happens, when we put ourselves into our tests that push us out of our comfort zone...

...we realize, "You know what, that wasn't so bad."

And that makes us GROW so that our self-doubt SHRINKS.

But that only happens if we push and test ourselves... if we let self-doubt win, if we run and hide, if we hold back and avoid adversity, we shrink and self-doubt wins.

Don't let that happen.

Instead, be your BIG self, your BEST self, in every situation today.




Here's to an amazing Friday and a well-earned week of self-growth and success.



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Craig Ballantyne
Author, The Perfect Day Formula


Tuesday, September 05, 2017

Muscle Mastermind in California

And the adventure continues!

Yesterday I Uber'd from Santa Monica to Chino Hills and met my brother, Bedros Keuilian, for dinner. Had a nice ribeye at Taps in Brea, California.

Today started with some writing and a squat workout at 24/7 fitness.

1A) Squat
1B) Box Jumps

2) Reverse Lunges

And look who was there!


Vince DelMonte is with Bedros Keuilian

The Mentors and Mentees.

Today's Kickbutt Mindset Tip:
"Lack of direction, not lack of time, is the problem. We all have twenty-four hour days." – Zig Ziglar

Make the right decisions for your right life, right now.

Take faster action and get in a hurry to achieve your goals and live your dream life.

Push on,

Craig Ballantyne

Monday, September 04, 2017

Santa Monica Sunday Funday

Wow, what a 24 hours in Santa Monica with Jay Ferruggia for his birthday.

I landed around 11am on Sunday, checked into my hotel, and headed over to Jay's to play with his dog, Bronxy.

Then we hit up Herringbone for brunch. There were about 10 of us, including a UFC fighter and a WWE wrestler. So cool.

After that, because it was so hot, we went looking for some fun stuff to do inside... and that meant spending a sunny California day in a dark bowling alley, LOL.

Check out our group photo here

I started off really, really bad at bowling, but in my fourth and final game I went slow and steady and rolled a "boring" 149. Probably my best ever.

That was it for me, and I woke up early and worked this morning. Then at 10am Jay and I met for a walk and we did a couple of miles and talked about some deep personal development issues.

We had some cool breakthroughs and A-Ha moments. We've both come a long way in the 12+ years that we've known one another.

He is definitely living the dream these days. Make sure to listen to his podcast here. His guests are incredible!

After the walk I did a quick upper body workout:

1A) Pullups
1B) Face Pull

2A) ChinUps
2B) DB Triceps Extensions

Great pump.

Now it's time to Uber on over to see Bedros Keuilian. We have a crazy week of coaching coming up.

And I'm going to interview Lewis Howes on Thursday, too.

Then back into Santa Monica next Sunday to have brunch with Jay again.


Today's Kickbutt Mindset Tip:
Be an Action Taker, not an information gatherer.

Don't just talk. Do. Get outside of your comfort zone. Fail forward. Those who don't take action or personal responsibility for their success will end up in the same place 12 months from now…only older. I know you're different, and I know you are an action taker.

You want a better life, and you deserve it, now go out and get it.

Craig Ballantyne
Author, The Perfect Day Formula


Saturday, September 02, 2017

Arms and Legs and Airplanes

Been playing around with some bodybuilder style workouts and programming recently. Because I travel and have to deal with "lame" gyms, this approach is less stressful than worrying about max strength. Besides, I'm 42!

Friday's session:

1A) Pushups
1B) Band Pull
1C) DB Lateral Raise
1D) Ab Wheel
1E) DB Triceps Extension
1E) DB Curl

I did three rounds of some moves, and added a 4th for a few others.

Then I drove from the farm to the big city of Toronto for dinner. Today I head to the airport. Early Sunday I fly to LA to see Jay Ferruggia for his big birthday brunch party. Should be lots of fitness folks at it.

Earlier today I did a walk, then a workout, then a walk. There is one of those Comic Con Fan Expo's in town so lots of folks in full-on costumes on the streets. It was fun to see. Today's training:

1A) Squat
1B) Mobility

2A) Lunge

Pretty good!

Today's Kickbutt Mindset Tip:

TODAY is the first day of the rest of your life.

Don't dwell on past mistakes. That gets you nowhere.

Don't waste energy worrying. It does not serve you.

Focus on what you can and WILL do today, tomorrow, and the rest of your life, and all of the great things that will come from your actions.

Thursday, August 31, 2017

Pressing and Rising

This is a fun update.

We have some killer new IG posts here.

And then a good meathead session in the Garage Gym.

1A) Pushup
1B) Band Pull

2A) Incline DB Press - 3x5 at 80
2B) TRX Underhand Row

3A) Close Grip Incline Press
3B) TRX OH Row

Today's Kickbutt Mindset Tip => How to Get Up Early

It really starts the night before, doesn't it?

I'll show you what to change in a moment, but first, a word of WARNING.

Listen, you shouldn't go from 7am to 5am overnight. Your body can't handle that.

Sure the first couple of mornings might seem exhilarating, but so does an affair (from what I hear!), and that's bad news.

And so is getting up too early too quickly.

You'll soon suffer from self-induced jet lag. Then you'll eventually crash, have regrets, and say, "Oh this getting up early thing is a stupid idea."

But it's not. Getting up a little bit earlier is a key to success.

So just start 5 minutes at a time. That's what I did back in 2006, going from 7:30am to 7:25am and eventually getting up at 5am without a problem.

Here's how to do that, starting with a little trick for the night before, and a plan for getting the best night's sleep possible.

1) The Trick: Set a Reverse Alarm.

You'll set this for 60 minutes before bedtime.

This is just as important as your morning alarm.

When the evening Reverse Alarm goes off, you'll start your wind down routine.

2) The Plan for Getting the Best Night's Sleep Possible

- Stop using all electronics, email, iPad, iPhone, etc. (Mandatory)
- Make your lunch for tomorrow. (optional)
- Have a bath (optional)
- Read to, or talk to, kids
- Catch-up chat with spouse/partner
- Read a real book or magazine (outside of bedroom) to make you sleepy
- Snuggle with spouse/partner

3) How to SuperCharge Your Sleep

In bedroom, practice best sleep hygiene practices:
- blackout shades
- cool room (65-67 degrees Farenheit)
- quiet as possible
- eye mask, ear plugs (optional, but highly recommended, especially when traveling and sleeping in hotels ... I've used these for years!)
- And remember, your bedroom is for TWO things only! :)

This is how you become a High-Performance Machine.

For more tips, watch my 10-3-2-1-0 Formula here:

Have a great night's sleep tonight!


Wednesday, August 30, 2017

Caffeine and Deadlifts

Sorry for the delay, but I'm back and on track.

The weekend was really weird. Like super weird.

I got a sunburn, helped save a marriage, and was involved in 4 prayer circles. That beats my lifetime record by ... 4.

Anyways, quite an experience... and everything worked out.

Now on to business... And a Meathead workout update.

On Sunday I did presses and rows, on Monday I did arms, and on Tuesday I took the day off due to travel.

Today I was back at the YMCA and did a rare Deadlifts + Squats workout because I have another 2-week trip coming up and I'm not sure when I'll have the time for proper deadlifts.

1A) Hang Clean
1B) Mobility

2A) Deadlift - 2017 PB of 315x3 with hook grip
2B) Box Jump

3A) Squat
3B) Pullups

Great times!

Unfortunately I've probably had too much caffeine... Speaking of which, see the article below!

Also, read this article on high performance at work

Today's Kickbutt Mindset Tip:
"To whom much has been given, much will be required; from the one to whom much has been entrusted, even more will be demanded" (Luke 12:48)

Rock on,


PS - I made this FB post about caffeine that you'll enjoy...

The #Truth About Rocket Fuel...

Don't worry, it's NOT bad news...

Caffeine is the world's most widely consumed mood-altering drug in the world.

Caffeine increases arousal, focus, and even creativity. It can prolong muscle endurance. It can even help you fight off headaches because caffeine constricts blood vessels in the brain, and it can increase our tolerance to pain.

But caffeine also increases blood pressure, anxiety, tremors, and irritability.

It's tempting to go big in the morning...

==> But research from the US Army found that smaller, more frequent doses of caffeine lead to better long-term focus over the course of the day..

So let's look at caffeine amounts in drinks...

A 12oz can of coke (including Diet Coke) is 50 math for other serving sizes!
8oz black tea is 50 mg.
12oz Folgers coffee homebrewed is only 80mg
Red Bull can ... 80mg
Monster Energy Can is about 150mg.
Starbucks 2oz espresso is 150 mg.
5 hour energy (2oz) = 200mg
Dunkin Donuts medium coffee is 200mg.
Crackheads Espresso Bean Candies... 28 pieces... 200 mg!
No Doz = 200mg per cap
A venti Starbucks coffee... over 400mg!

But don't forget calories...

A grande Frappucino has only 95mg of caffeine, but over 200 calories. YIKES!

So where do you draw the line?

That's up to you.

Test & track your daily intake like you track your food intake.

Friday, August 25, 2017

Coaching and Lifting

Busy day here as I had an early dog walk, an early deadlift workout (doing it Friday AM instead of on the weekend), and then a trip to the airport.

I'm off to surprise Joel Marion in Florida. Loooooooooooooooooong story.

Today's Training

1A) Hang Clean
1B) Mobility

2A) Deadlift
2B) Mobility

3A) Barbell Row
3B) Pullup Bar Hang

Today's kickbutt mindset tip:

Good coaches call clients out on their BS. If you are a coach, do it. If you are a client, demand it. That's the power of coaching.

Likewise, real friends call misbehaving friends out on their BS. Do it. Demand it. That's the power of TRUE friendship.

Thanks to Sharran Srivatsaa for inspiring this one with a comment he made the other day!

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PS -

Friday 5am advice...

One of my coaching clients came up with this wisdom...

How to Be the Perfect Parent

If you struggle to walk in the door in "SuperMom" or "SuperDad" mode...

... Consider the idea of the "From Work-to-Home Transition Pump-Up Song".

This technique allows you to be Best Dad Ever (or Best Mom Ever) at home no matter how the day went at work.

Here's how it goes...

Pick a song that puts you in a good mood... then play that song as you transition from work mode to family mode each night so that you can be the best parent you can be.

Leave all the negativity and pressure behind at work.

BONUS: If you work at home, play this song on repeat as you do your end of day "Brain Dump" and prepare for the transition from CEO to Perfect Parent.

You can also do the same thing in the morning, playing a positive pump-up song as you head to the office to put you in the right frame of mind to lead your team.

Music is the answer to your problems.

Let me know how this works for you!

Craig Ballantyne
Author, The Perfect Day Formula


Wednesday, August 23, 2017

Meh vs. Great

Today's workout was 'meh'.

Today's internet connection was 'meh'.

Fortunately, today's dog walk and weather were great. :)

1A) DB Press - 90x6
1B) Band Pull

2A) DB Incline Close-Grip Press
2B) TRX Row

The DB press was a personal best for 2017... so maybe the workout was good after all.

Today's Kickbutt Mindset Tip:

...courtesy of The Stoics...

Think about that "One Big Ugly Problem" (OBUP) in your life...

The OBUP causing you stress, anxiety, irritation, worry, or sadness.

Now IMAGINE that it was a close friend of yours dealing with this problem.

- What advice would you give?
- What comforting words would you say?
- What resource would you share?
- What encouragement would you give?

It's a lot easier to give advice to someone else that to take it, right?

It's easier to look at the problem without "outside eyes" and see the solution, isn't it?

This has been known for centuries.

In fact, Epictetus and other Stoic philosophers taught us something like this...

"When something bad happens, ask yourself, "What would I recommend if this happened to someone else?" And then do that. You'll probably be more rational. And it's harder to ignore the advice — because it's your own."

So my friend, step back, and look upon your problem with outside eyes.

The solution is there.

It always has been.

You just needed to find it for yourself.

PS – I was just interviewed again on my favorite radio show in San Francisco talking about the "two types of people in life"... find out which one YOU are in this episode here... Enjoy!


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Tuesday, August 22, 2017

Morning Mistake and Garage Gym Sweat Session

Let's start today with talking about a Big Morning Mistake so many make.

Too many high-performing people are still falling victim to this crucial mistake as soon as they wake up.

That mistake is hitting the snooze button.

But if you're a high performer, then you'll make this promise to me:

You'll never hit snooze again – EVER. Here's why...

"When you hit the snooze button, you're telling your hopes and dreams that they are not important and that they can wait." – Bedros Keuilian

WOW! Isn't that scary? Do you really want your subconscious mind believing this?

No way! That's why you must NEVER hit snooze again.

Here's a little incentive. Fine yourself $100 every time you hit snooze. Pay that fine to a cause you dislike.

Yes, this is extreme. But you need to get this serious if snoozing is a problem.

You can also apply this to any bad habit in your life (I used this system to quit cursing in just 6 days).

Today's Kickbutt Mindset Tip: The 7 Steps to Change Any Habit

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

No more putting it off. Make that big change today.

And now, finally, we get to today's workout...

1A) Double KB Front Squat

1B) KB Swing

2A) KB Reverse Lunge

2B) Ab Wheel

Sweaty session in the garage gym.

BTW, don't miss my IG posts here.

Talk soon,

Craig Ballantyne

PS - Here are a few dudes that don't snooze!