Hello, everybody, I'm Daniel crouch with guiltless fitness and today my friend Candice is going to be helping us out. I'm going to be demonstrating some of the exercises we're going to be doing. So today is going to be a first legs day and don't be scared, don't run away. Legs are great, they're strong, they help you walk, we're going to make sure that you know they're strong and your knees are caught up and your ankles are caught up. So if you haven't done anything for a while, don't worry, this is going to be a gentle first day, I promise. No worries.

And and we're going to get you feeling good. So you might be wondering why I don't have shoes on and every now and then I'll take my shoes off just to show you kind of what I want your feet to do and to look like as I'm kind of telling Candace, you know what to do with their foot. She's like, well, if I can see your foot, it's a lot easier. So that's why I'm shoeless she was Daniel crouch today like shoeless Joe Jackson, for your baseball fan. So anyway, what we're going to do what we do always the first time is to be is to be on the ground, doing our sky. So we're going to do our lower back first, before we even go there, what are the first three things we're going to do?

We're going to go shoulders low, right? We're gonna go pinch that number to pencil, right? And what's the last thing? That's the credit the credit card with. That's right. And what that does is it forces your posture into perfect alignment.

So by doing that, now, all of a sudden, I'm thinking in different terms, I'm not thinking like an old person here who's kind of, you know, got one foot in the grave, I'm thinking like a young stud, right. So now shoulders low, shoulders back, butt cheeks, clenching that American Express black, and boom, there we are. Now, hold that lock that now let's go down to the ground here. And we're going to we're going to make sure we use that same approach that same philosophy as we do everything we do today. That's the only homework that you have that Candice asked is just to make sure your posture is perfect. So here we are on the ground, and we're gonna go ahead and do our sky diver.

So again, shoulders low, pinch that pencil, pinch the credit card, and I want you to go ahead and lift up your back your head to the sky. Give me a big blow out there, Candace. Good. This is the time you can be aggressive with that outburst. Good breath. It should feel good.

Beautiful three more. Again, you see her shoulder stand nice and low. That's excellent work. One more time. Candace from this position real quick, tell me where you feel, touch your back where you feel that that warm up, boom is anybody have problems at home, maybe with your lower back and can see how this can bless you. I guarantee it will bless you.

Now, Candace, let's go ahead and flip over onto your right elbow face the camera there for me. All right. Now we're gonna do what we call a side plank because again, to protect the lower back want to make sure the sides, your sides are nice and strong. So canes, bring these these legs back towards me kind of run them out yet right there. Now, the hard part for you and anybody at home right now is going to be to keep those hips pushed forward. As perfect adjustment as you drive up off the ground, so driving into your right elbow only to lift this left hip up off the ground to about my hand like this.

That's it beautiful. Oh, it burns and it will continue to burn. But it's one of those things, it's great for you. And you can take this left hand and press it into your hip and press hard. The harder you press Believe it or not understand why the harder you press the easier gets four, and three, and when's the warm up done. When you start to feel a little bit tired, then you know that blood is entering the area and you're about to be ready.

Maybe one more. Boom. All right, now let's flip sides. Same thing and you kind of feel we're starting from the center of our body or moving out because this is the most important thing here. All right, same thing, kind of pull those feet back a little bit more. You want to create a nice straight line.

So you have the seam of your pants that seam your shirt. out about here. You want it all to be perfectly straight, good adjustment. Again, big tall chest, right hand is gonna press in your hip and then lift up Who can breathe louder. I'm winning and winning. Had a girl nice four, and hips pushed forward.

That's it two more. But then you have a paintbrush in your belly button painting the wall in front of you two more asked Exactly. I'm talking about great adjustment Canvas, one more unit. Okay, now only to be on your back. Okay. Now what we can do is going to pull our heels it's been laid down for a second, pull your heels in, right about towards your bonds.

Okay, now kick your feet out just a little bit more. Okay, now pull your toes up like that. Good. Now that's gonna force your body to push through your heels. The heels are connected, the buttons, the heels are kind of round the buns kind of round, they work together. Now I want you to push through your heels, raise your hit points to the sky, you need 10 all the way up.

You feel the rhythm there. Because what it does, it gives your mind something to focus on it gives it a project. So it's not saying this is hard. On board, now you give it a project to do 321. Well done now flop your knees open to both sides. Okay, push your heels in nice and tight.

Now can you drive from the outside of your foot and really get into your hips. Okay, this is going to be good because we're doing legs today. I want your hips to be nice and loose. All right? So go ahead and start when you 10. Nice.

Can you go wider with your legs there and really get deep into the hips? Just feel it. How good How good is it feel? Good, good. Especially you've been sitting a lot. You're in a desk, you want to take a little 15 minutes, you know, power workout for lunch.

It should feel pretty good. it'll send endorphins in your brain and have a much more productive second half of the day. Okay, here. That's it. Good. Get the toxins out.

Nice. Boom. Okay, now what is next we're going to go to knees to lunges and for this, I'm going to grab our chair. So you're gonna go ahead and hop over onto your knees facing this wall here. I'll be right back. All right.

Now, what we're going to do here, okay, is we're going to go ahead and start into a lunch. Now lunch is probably the most performed exercise, but it's the most poorly performed exercise. So we're gonna learn how to do it the perfect possible way. So, what we want to do is want to go ahead and tuck your toes in, like we talked about before Candice and everybody can see they're good. All she did was she took her toes like this, and she just tucked them in like this. Okay, now, what you're gonna do is you're gonna go and put your left hand on the chair as a balancing device.

Now reach out with your right foot. Okay. Kind of like a little league team photo, you know, you want to let that foot get out there far enough, though. Where do you have enough room, so maybe right about this. Perfect. Now, all I want you to do Candace is take your left heel and just drop it back to the floor.

And as you do that is you put drop your heel to the floor, you lift this knee up, and you'll pop up into a perfect lunch. So show the good people What a perfect lines looks like. Nice. That's it. Beautiful. Beautiful.

Now we'll pull this foot a little bit further back. About there. Now, this is what I want to do I want to alternate, okay, so basically, we're going to do here, I'm gonna go ahead and I'm going to share the screen with you for a second. We're going to go right foot out, and then we're going to lift up, okay? And then we're going to come back down, we're going to switch legs. Okay?

I'm going to go ahead and just lift right up. Okay, good. The only thing I care about right now is that her knee whichever it is, because they're going to keep alternating. Okay, so keep switching for me, is that this need does not pop out does not actually touch my hand. So now, jolly horse. That's okay.

That's okay. No, it's fine, because this is new. But again, it's about the quality of the work and not the quality. So now to take some pressure off the knee. Let's get our perfect posture. It's a great reminder.

Huge difference right there. Now, don't let that knee touch my hand. Let's get three more beautiful and then back down. Good. Do you feel any pressure on your knees when you do it this way? at all?

What do you feel it anywhere else? No, right Beautiful Well done, and you're keeping your test chest nice and tall. It's good. Three more each leg, okay? Now she's getting into the rhythm of it Good, good, good, good. And her stay tall.

Even though we're doing legs right now it's a lot of it's about the upper body. Well done. These are very good. I keep fight that urge because I still have to fight the urge myself to make sure you take a big enough step where the knee is directly over the heel, we don't want that knee pop out of the toe, because that puts a lot of undue stress. So let's do one more exercise. This time I want you to get nuts, it just goes far is you comfortably can now go ahead and again.

Oh, I like that one even better. That's the best one yet. And then same side. Same with the other side rather. Okay, nice, tall chest, boom, and then all the way down. So again, it's, it's a process, we're always going to be working to keep our knee over our heel and I still have to work on myself.

So don't worry about it. If you're not doing it the first time. Now, we're going to transition into our one leg deadlift. Okay, again, a great exercise. If you're sitting at a desk, a lot of they're driving around in the car. If anybody's ever played golf or see golf on TV, you see somebody pick up their hole in one.

There's a cool way to pick up a hole in one and and not so cool. This is not a cool way. That's not the cool way, the cool ways to pick it up like this. You kind of Hey, I just did a hole in one and I'm gonna kind of show everybody how cool I look right? So we want to take that same philosophy, tall chest, shoulders, low shoulder blades together and pick up your hole in one. So we're going to have your right foot planted, and you want far enough away from the chair where it's comfortable.

Okay, you know, hold on with your left hand there. Now, you want to soft bend in that right knee there good. Now, keeping your shoulder blades together only to go ahead and teeter totter over where your head goes to the ground and your heel. Beautiful. See how perfectly straight she is and then back up to the start position. Okay, let's do eight more of those.

And you just keep going. Make sure I'm hearing you breathe. Okay, and I'm going to kind of walk everybody through it. So just give me nine loaner row. perfectly straight line well done. Awesome.

So Does everybody see how she's not just dumping into the ground, she's staying nice and tall. She's got an integrity about her. Pretend you have a pair of sunglasses on right now. And as you're leaning over, you're doing everything you can to keep them from falling over. Does that kind of make sense? Okay, good.

Now, to make it a little more difficult these last four, I want you to kick that the rear heel back as much as you can, and let that let that butt cheek really earn it right. So left heel goes nice and high, nice and hot. That's what I'm talking about. But you're still keeping your chest nice and tall. I love it. Give me two more.

Last one big breath. Well done, we can do right without let's let's switch sides. Now we're going to apply what we just learned. We just reinforced all about the posture. So take a second shoulders low shoulder blades together. Hold that imaginary credit card right now maybe take a little bit of a step up with that front leg.

Actually your left foot is right about there. Perfect. Now you got to get your hand this Hear that you can't see is right on par pretty much with that foot. Now, go get your hole in one, you've earned it. There you go. Just keep straight.

Good. That's it. That's it, they keep that you want to give a soft bend in that left leg. So, instead of being locked out, you want to kind of have a little bit of a bend where you feel it in the back of the hamstring. That's really where you want to feel. So go ahead and keep going, Candace.

Nice. Do you feel the difference when you give a soft bend, not too much of a bandage to soft bend, you should feel it. Right through there more. Good. Now what happens if you lock your leg just humor me for a second. Now and we want to work the muscles, not the joints.

So give me two more with a soft leg should be right there. Great way to stretch the hamstring and strengthen the hamstring for that matter. Well done. Now give me one more because I want to make sure our shoulders and our posture says perfect. Let's end on a strong one here. Posture perfect.

Nice good. And again, it's always Rawls. always gonna be better and better and better in our posture. Okay, now, what do we got next we're going to do a squat with a holding of hands. Okay, so, we're going to go ahead and in a second, we're going to do some some camera magic and we're going to end up in a different place in a second. So I'm going to demonstrate the wrong way to do a squat and when a squat is performed the wrong way the knees, shoot forward like this.

Okay, now, what happens is that your knees are absorbing all the energy there and we don't want that we want the muscles to do work. So you're trying to sit back as much as possible. Okay, now the goal here is to sit like this, your elbows are going to touch your knees, just like so. Okay, I want to skip backwards as far as I can. It takes a lot of core strength to hold myself up from falling back. So now we're going to demonstrate this is the first couple of times No pressure.

Let's lock up nice. Now Lean back away from me as if I have really bad breath. Okay, which I hope I don't now want you to sit your buns down as if you're going to sit on the commode or sit on a bench like right now. Okay. Push through your heels. I love it.

Don't worry. I'm gonna let you go. I promise all the way up all the way down. I love it. Can everybody home see how her weight is on her heels? I love it.

Keep doing that. Yes. Yes, yes. Yes, because her knees are directly over her heels all I love that know what's working right now. Mm hmm. And yeah is anybody out there that does not want stronger hamstrings, your glutes.

One more. Well done nice. Now again, we're going to demonstrate that in a better angle with our camera magic, but for the meantime, that's what I want to focus on right now. Okay, now, we since we've kind of done a run through, okay, we've got one more for the first round. We talked about this and this is the calf raise with the little sagittal raising the side sagittal just means side. So go and get comfy next to the chair, wherever, whatever you're holding on to Okay, now you want to go ahead and we're gonna do it together.

We're gonna go up on our your right leg and my left leg when they go up and then when to kick this leg out. Mm hmm. And then when you five Breathe with me. Nice. To you. Nice.

Which which one's a burden? Right? Well, my right hip and my left calf. Yeah, right. It's like they both burn. Nice.

Okay, now we'll switch sides. Okay. All right, take a second chest is tall. Remember, you gotta remind me. All right, then what? There you go.

And then what? There you go. Now we rock and roll and we're going to bounce sometimes to you know, that's what the core comes into play. Boom, one more time. Now, just like five and I'm still kind of feeling okay, we're going to give a little quick round here, we're going to finalize or we're going to reinforce what we recently learned the three most important we're going to go lunch, a one leg deadlift and a squat again. So now instead of starting on our knees before like we did, okay, and alternating back and forth.

We're just going to bust out into a lunch now the perfect lunch is you're going to go ahead and demonstrate your canvas. You Go ahead and put your, let's see, put your left knee forward. Okay, you're gonna go ahead and hold on to this chair however you feel comfortable. Now remember, I want this foot more like here, because you got to be longer and wider than you think. Now remember before I had my foot underneath the front part of the ball, your foot that bring that foot up to bat there, okay, again, and how are you won't be wider than you think now. I'm putting my foot underneath her to reinforce that I want her pushing through her heel.

When she pushes through her heel. She's automatically engaging her bus. Now, I want you to lean back because remember, I just had a bunch of coffee and I'm like, Hello, lean back right. Now. There you go. Now drop your right knee to the ground.

That's about it. Boom. And all we're noticing Here is her knee is not popping out over her toe. That is marvelous. Now remember, big straw, tall, strong posture. Give me five more.

Five. Good. What are you feeling it? Good, that's fine, because the hip flexor right now is getting the stretch for sitting down all day. If you've been driving a lot, you're gonna feel it one more time. Boom.

Now let's switch sides. You're gonna face this direction. Hear. Mm hmm. Same thing. Now go ahead and put your left leg out, I believe or wait a minute, which one is sometimes it's okay to get confused because I still do it every now and then.

So make sure to get a lot wider than you think. Because again, you really want to work the smaller muscles that don't get much work. Now dropped that other leg back a little bit just from my 13 year experience. I know that's a little too tight now. Got a firm grip, perfect posture. Okay, now all I want you to think about doing is there's an invisible screen here.

Don't let your head touch that. So you want to stay behind this invisible screen. Okay, so just drop your beautiful. I love it. Don't worry about my foot. You're great.

You're great. Good. Now the knees popping a little bit. So can you give me maybe another inch or two there? That's fine. We guba guba guba.

Now try it again. Okay, good. Good, good, good. When we first started going down, 456 inches is great. We'll get the all the way to the ground. But right now it's about just a subtle stretch.

Three more shoulder blades together three And cut. Okay, I love it. Good job. Okay, so boom. So we did our lunges, we'll do one more set of one leg deadlift, we're going to put our foot out like right about here, hand is gonna go. So you're gonna put your outside foot.

Good. Nice. Now remember, go get your home one at this time, show everybody home, how perfect you can be with your posture, okay? It's not necessarily about how far you go down, but how far you stay away from the ground with your head. So none of this, okay, and for those of you at home, none of this but rather here, we want to be lifted off the ground is I fall over like that. Okay, let's do six.

Good. I mean, that is a perfectly straight line. Go ahead and go. Boom. That is impeccable posture. I should get a good soft bend and a right leg.

Now let me hear a little more breathing. When you're breathing, it's not about the inhale. Don't worry about the inhale. Get it out and then automatically your body will inhale your body will inhale automatically just get it out one more well done Now give me the other side. Yes ma'am. Guess what after this we're finished.

Perfect posture. Finish strong. Because where you leave off today is where you going to pick up next time. Got a little soft been there who listen to that I'm hearing breath. You know. Nice one more brilliant work for somebody who I've never worked with before ever today.

You pick it up so fast. I'm proud of you. Thank you. Thank you for joining us. Please come back. We're making great progress here.

Look good little workout right 20 minutes Do you feel kind of burned you feel good and loose? Good. Any any any problems at all any backgrounds? No. Good, and if you do it the right way. You're not gonna Have any knee problems or back problems.

So again, consult your doctor before you start. But if you do these simple things, keeping your posture perfect is the most Paramount thing to consider. You're going to be great. See you tomorrow, same time, same play. Have a great one. We're on to day three and this morning we're having breakfast tacos.

We're going to start by scrambling three free range organic eggs in our skillet. Go ahead and crack them into a bowl burst. With them up, get them nice, nice and fluffy and get some air in their season. It was sea salt and fresh cracked black pepper. Okay, once your skillet is hot, it's got a little heat to it. Now you've sprayed it with nonstick cooking spray.

We're going to go ahead and pour the eggs into the skillet. You want to keep the eggs moving so that they don't burn they don't stick to the pan. You know what's worse than eggs that have that crispy layer to them so keep them moving, keep them fluffy and light. Once your eggs are finished, go ahead and throw in some spinach into the pan. Now you've got some wilted greens going and actually get some of that chlorophyll lifted out of the spinach. Some of those good antioxidants are moving and they taste really nice in your rap in your taco.

So now we're going to put the tortillas into the skillet pan and let them warm up a little bit, just one or two seconds on each side. You don't have to do it long just to take the chill off from being in the refrigerator. Now they're warmed up a little bit, pulled the tortillas onto your plate, scooping the eggs and the spinach and if you like cheese and if cheese is good for you go ahead and sprinkle the mozzarella on top. And once you wrap up your tortilla your taco, the cheese will melt onto the eggs. It'll be nice and warm and gooey and all the flavors will melt together. Have a great breakfast.

Day three lunch This one happens to be my husband's favorite, guiltless chicken tenders. These are really fun and you probably made them the night before or if you're at home, you can make them right now, for your Gillis chicken tenders. What you want to do is take chicken tenders or chicken breasts cut in half lengthwise. put them inside. First prepare your flour, you have your guiltless flour about one cup along with your seasonings, you're going to use garlic powder, paprika, sea salt, and a little cumin to spice it up and give them some flavor and some taste. You're going to love how this flower spice mix actually breads your chicken.

Okay, first we're going to take our chicken, we're going to oh actually we forgot to crack some eggs. So crack two way eggs in a shallow dish. That's going to be our egg wash ready, take our chicken, put it in our egg wash, get everything moist and wet. Then transfer over to your flour and seasoning mix. Go ahead and get that flour and seasoning coated on all sides, front and back left and right of that chicken tender and you've got a prepared baking sheet with nonstick cooking spray ready on it and move your chicken tender over to the cooking sheet. You're ready to go repeat with each one of your chicken tenders until you're done.

This one cup of flour we'll do about 12 chicken tenders and roast in the oven or bake at 375 for about 20 to 25 minutes. Have an amazingly delicious delicious and tender lunch. Okay, today's snack is super easy and there's no prep or cooking to it whatsoever. It's raw and I love raw foods, especially fruits and vegetables when they're not cooked at all and you can still get all that good nutrition out of it. Okay, so it's just a broccoli or cauliflower florets and door you can either have one or both together, and you're gonna have a no sugar, low carb dipping sauce or dressing to dip your veggies and now whether that's a really high quality, no canola oil ranch or something along those lines, just find a dipping sauce that meets that low sugar, low carb, really yummy of course is the best, you know, highest most important thing to dip your veggies and enjoy your snack data Three dinner.

Now Tonight, we're going to spice things up with some case studies. We're going to take our guiltless tortillas and put it down in a hot skillet. First, the skillet is about on medium to medium high heat. And there's a little bit of nonstick cooking spray in our skillet because we don't want the tortilla to stick. So with that skillet in the pan, we're going to start building our case study. We're going to lay down some cheese, I prefer mozzarella, and then I'm going to put my protein.

I've already got some pre done rotisserie chicken from the store so that's what I'm going to use because it's easy and I don't have to prepare chicken as well. So I have my rotisserie chicken. And then I'm going to cut up some peppers and onions, some red and green bell peppers and some sweet onion and lay those right on top of my chicken. Then I'm going to fold over the other half of my case to do so it's like a half moon. I'm going to go ahead and hold it tight and let it cook on each side for about Four minutes. Let that cheese smell.

Let my peppers and onion soften up and then flip it and then cook it for another four minutes on the other side. When you're done, everything should be warm and melted and gooey and all those flavors melding together, but you still have a little crisp Enos of your vegetables, which is really nice, too. I hope you've had a wonderful day three