Sorry for taking so long to get you this. It’s long overdue.

Today I’m going to share my “Old Man Warm-up” (OMW). It’s a 15-minute mobility and stretching session that I do a couple of times per week, especially the day after a hard fat burning circuit workout.

These movements get blood flowing into the muscles, easing soreness and speeding recovery – and preventing future injury.

Funny thing is that my Old Man Warm-up is the secret that allows me to move like I’m 20 years old again. Even ol’ Bally the Dog does some of the moves with me out in the ol’ garage gym, and that’s why he can still run around like a puppy at age 10.

This is the perfect time of year to give you this secret program. You’ve probably been going hard since January 1st. But every few weeks you need to back off and recover. You can also use it as a traditional pre-workout warm-up, too (perfect for those cold winter days when we need to warm-up our engines longer).

(Note: Don’t worry, for those of you that still want a hard workout, I’ll send you one later this week!)

But for today, I want you to use your own customized version of my Old Man Warm-up (customize it to your needs by spending more time on your tight muscles and less time on your areas that feel fine).

One more thing…

Most folks train too hard, too many days per week.

But you don’t need to be a Cross-Fit junkie, going all-out 6 days per week, just to lose fat and get back in shape.

In fact, if you’re over 30, and not on steroids, then you shouldn’t exercise long and hard more than 4 days per week. You need at least 3 “off-days.”

The purpose of off-day activity is:

1) Health – If your life is sedentary (i.e. a desk job, long commute, and lots of TV and computer time), then you need to get moving for at least 30 minutes each day.

Note: If you are a manual laborer who walks 3+ miles per day or does 1+ hour of moderate activity per day (stacking boxes, etc.), then you don’t need to obsess about off-day activity.

Your goal isn’t to “workout” on off-days. So don’t do 500 kettlebell swings and 200 pushups. Instead, just stay active for your general health and wellbeing.

2) Mobility – Use the low-intensity bodyweight exercises and mobility drills in my OMW to fix your body. This includes foam rolling, simple torso training (ab endurance exercises like planks), shoulder and hip mobility drills, easy bodyweight exercises, and stretches.

3) Recovery – Doing light activity increases blood flow to the sore areas and this decreases soreness and gets us ready for our next training session.

4) Social Time – Spend your off-days staying active with family and friends, or doing errands on foot (or on your bicycle). Take the dog for a longer walk, meet your friends for a walk, or play longer with your kids outside. Heck, you can even walk around a shopping mall and people watch.

5) Relaxation – Unplug. Go for a walk without your phone, iPod, or in my case, a portable CD player. Yes, I still have one and use it regularly. Let your mind wander as your body wanders.

Craig’s Old Man Warm-Up

1) Foam rolling: Upper back, lats, upper back/posterior deltoid, TFL, vastus lateralis, vastus medialis, adductors, hamstrings, glutes. My favorite new tool for this is the Travel Roller from
2) Shoulder Shrugs – 15 gentle repetitions
3) Cross-body Arms or Stick-Ups – 15 repetitions (watch here)
4) Bodyweight Squat – 15 slow repetitions
5) Bird Dog Hold – 20 second hold per side
6) Glute Squeeze – 20 second hold
7) Plank – 60 second hold
8] Band Pull – 20 repetitions
9) Prisoner Squat – 15 reps
10) 1-Leg RDL – 15 reps per side (my LEAST favorite exercise!)
11) Leg Swings – 20 reps per side
12) Chest Stretch – 30 second hold
13) Posterior Shoulder Stretch – 30 second hold per side
14) Downward Dog – 30 second hold
15) Kneeling Psoas/Hip Flexor Stretch – 30 second hold per side
16) Yoga Pigeon Stretch – 20 second hold per side
17) Spiderman Climb with 3-second hold at top – 5 reps per side

I hope this off-day activity guide clarifies the purpose and recommendations for these days.

Add a little gratitude and meditation for bonus karma points and you’ll feel like you’ve done something without doing too much.

If your body needs more TLC (tender loving care) and recovery, read this article:

Taking care of your body,

Fat-Burning “OFF-Day” workout keeps you YOUNG 2 - Florida Independent

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – You can get pain free at any age…

…no matter what has happened to your body in the past.

My friend, Missi Holt, CTT, and our pain-relief expert at Early To Rise, once suffered severe injuries in a car crash. But today she’s stronger and fitter than me!

You’ll be amazed at how good you can feel in less than a minute.

PPS – After you recover…

Celebrate your progress and commit to getting better every day. Push yourself and believe in yourself. Notice when you are tempted by self-rejection and fight it. Do not let anything stop you from making progress towards your goals and dreams. Never give up on what is important to you. The treasure you seek is truly within.


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How People with High IQs Think (Practical Examples) 5 - Florida Independent
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How People with High IQs Think (Practical Examples)

You don’t have to be the Einstein of our generation to be successful. But in some companies and institutions, IQ has a tendency to correlate to qualities they value, hence the kind of people they seek and want to work with. IQ tests directly measure your ability to correctly identify patterns and logic problems under a time limit.

Those skills have a significant correlation to other skills that we value in a 21st century, post-industrial economy. It correlates with the ability learn complex concepts, learn to think critically, learn to identify opportunities etc.

IQ is probably overrated today. We place way to much value on IQ, and take it as being far more meaningful than it is.

These are two practical examples (from Calvin and Raffaele) of how people with high 1Qs think (from a social, intellectual, and practical point of view). How they perceive everyday interactions and situations. They originally shared these experiences on reddit.

1. Calvin Chopra, An inquisitive autodidact

I tested about 4 months back; my IQ was 150. My Myers Briggs Test Type (MBTI) is INTJ and I am 17 years old.

Socially: It is pretty screwed up. I can’t get along with kids in my school or other people around me. Also, it is an INTJ characteristic that people perceive me as arrogant; in fact I am very humble. I tend to be the silent one. I don’t talk much and sometimes I am shy.

I don’t talk to people in my age group, but instead have friends who are older than me. I also don’t believe in small talk; I don’t want people calling me unless it is extremely important and I think a real conversation is better any day.

However, When I am with like-minded people or in a place where I can discuss  ideas, I am good socially and I consider myself to be an ambivert contrary to the MBTI test. I am swift then. Also, I am good at reading people’s expressions and know what they are thinking about, but sometimes I don’t even know that they are listening to me.

I despise smartphones, any and every form of communication. I don’t use my smartphone quite a lot and I might switch to a feature phone. Also, I permanently deleted my facebook account after joining Quora. I don’t keep up with my old buddies.

Intellectually: At an early age, I discovered that I was passionate about robotics and computers. Also I am a voracious reader. I read, think and talk about subjects ranging from Neuroscience to metaphysics.

I am good at school now. I love to be intellectually engaged. I have a hard time doing dull work, but I motivate myself and do work well. As for music, I find solace in classical works of Beethoven, Chopin, Tchaikovsky and the likes.

The dark side of this intellectual prowess is that I sometimes have to deal with analysis paralysis and I tend to over-plan things. I think and worry a lot, sometimes. Other times I get lost in my imagination; when I am inactive I tend to do thought experiments and try to analyze or build things in my mind.

Creativity: My mind has an inclination towards abstraction; I would study the fundamental nature of something, make assumptions and inferences and would try to build an abstract model. I would then try to use that model. That is why I love robotics.

I love to work on abstract stuff; I would do stuff with Artificial Intelligence and Machine learning and then use these domains to develop robots. Abstraction and Application, I work on these constantly.

Practicality: I was a strong idealist earlier; now I believe that practicality and idealism should go hand in hand. With my idealistic mind, I made many mistakes. I learnt from those mistakes and take my decisions wisely now.

I analyze the situations I am in, anticipate outcomes and know what will be beneficial for me. I do not have the Dunning Kruger effect, I know what I am good at, I know what I am bad at and I know that I don’t know much.

Procrastination: If I don’t have a plan, I will procrastinate, a lot. I need to make a plan a night before. That is the only way I can be productive. I don’t really need to be motivated to do something; having a purpose is enough. The next best thing would be a plan.

Although I don’t follow a plan rigidly but I keep working on things till bed time. I constantly make day logs and edit my plan, and I have a good work ethic. I am a non-conformist and brutally rational. I do not care about what others think about me, but I do not harm them either. If my apathy harms them, then I am in a dilemma.

[Note: Whatever I am or whatever I think, I do not attribute it to my IQ. Whatever I have achieved is by devoting time and effort in order to enhance my skills.

I believe regardless whether your IQ is 100 or 140, you can achieve solely by practicing and improving your skills; a priori intelligence is just because of genes and environment. You can be anything you want.

Also, People cannot be compared; there might be millions of people intelligent than you, millions dumber than you. If you want to get ahead embrace who you are. Be unique, do something only you can and discover your real potential.]

2. Raffaele Tranquillini, 16-year old student, programmer

Sorry for my English, my native language is Italian and actually I am 16 year old, so still learning. Even if I am not 160 or more, I have taken a few reliable IQ tests in the past and obtained scores between 145 and 150 in all. I’ll try to give a detailed answer to this question.

Notice: additional factors may influence this answer. I am an INTP on MBTI personality scale and I’m left handed (I’m not sure, but this may influence)

Childhood: in short, I was a strange child. At the kindergarden I used to look always behind the computers to see how cables were connected; I learnt reading and writing when I was three, and my kindergarten nannies remember me that I was extremely lively (too lively, sincerely), very good at puzzles that were designed for elder children, and that I used to talk always about things like gizmos, mechanical systems, possible projects using windmills and things like that.

In addition, I was not extroverted and not very friendly to my mates and teachers (that I now love for accepting me for how strange I was even when, often, I was completely crazy). At the primary school, the situation was different.

I got bullied very very often both from schoolmates and teachers, that, in a school of the peripheral area of a city, hated me because I was smarter than other children.

They used to put the blame on me for everything that happened in my class, they lied to my parents about things that, for they, I did (they were serious things, so my parents didn’t believe me) because they were just envious, exactly like my classmates.

Now I don’t like children and I hate everything related to the period of primary school, because it remembers me all that bullying of teachers and classmates.

The only positive aspects is that this experience taught me not only to respect everyone and avoid bullying, but to be always as generous and correct as possible with other people in order to avoid they made the same bad experiences.

Social skills: they were quite poor, but in the time with my very analytic behaviour I learned how the “society algorithm” works, and I am in some things even more able than normal people, because I don’t do anything in a spontaneous way in social occasions, and instead I know how to simulate well an emotion or another. However, there are still many points where this “algorithm” I learned doesn’t work, and that translates in social difficulties.

Everyday life: the main difference is that I see patterns everywhere. Patterns and algorithms. In addition, I am usually really fast in thinking logically, and when I speak I usually try in my head in 1/10 of second 4-5 different sentences and choose the best one (something not the best for that situation, though).

Then often I figure out many different solutions in a very short time to a problem, including the solution that I think will be the wrong one but the one that the others will choose, and I can’t explain the right one.

Often people tell me that my solution is wrong and I am stubborn, but I know it is correct, and after hours they will notice I was right. In addition, I always talk very very fast to keep up with my thoughts.

Other aspects of social life: I often feel alone among the people. I am between them, but I feel separated by a wall that isolates me on a place that is just physically near the people around me. They don’t understand me. They misunderstand me (in a bad way).

I feel as I had some sort of veil that doesn’t let me interact with them. And nobody believes me if I try to explain that. (This is one of the the many symptoms of Asperger’s I have… But I’m almost sure it’s also the IQ)

Interests: my mind is very good in some directions and very wrak in others. For instance, I am not good at maths (high school maths is IMO boring and I don’t want to study it) except for the very small part of it involving logical thinking.

I am very good at writing, but my main, obsessive hobby is programming. I love it, and I am programmer since I was 8. I love it because it’s good to use my logic. I’ve always been very bad at sport. Especially, I have never had coordination. I love quiet places, and I need to walk alone in quiet places for some kilometers every day to relax.

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