Welcome back, everybody. Welcome to guiltless fitness. And we've got our friend Lauren again who sort of been progressing through and now we're going to get to an advanced state. So we've done beginner, we've done an intermediate, and now we're getting to advance and so we're going to demonstrate what it means to take your game to the next level. And so what we always do, when we start is we're going to go ahead and get our lower back loose, because it's the most important thing, you're gonna have no fun if you pull a lower back, or if you tweak it, and we've all kind of been there, you've stood up too fast. None of that here.

So let's go ahead and start on the ground. And again, what we always want our members want shoulders nice and low, our perfect posture, pencil in between your shoulder blades, and then you want to engage or activate your buns through this process. So Lauren's gonna keep her chin tuck very tight, and she's gonna go ahead and lift her ponytail and her heels to the sky at the same time. Let's go ahead and do about seven or eight of these just to get a little blood flowing right into the area that we're going to be working good This one you have permission, you tell him you have my permission to, to blow out hard, because that's where the oxygen goes. you need you need your oxygen comes in your carbon dioxide blows out and you need that you need to get it out of your system. Otherwise, if you don't the toxins collected, you're gonna feel nauseous during a workout.

No, thank you. Nice skirt. She's very long, shoulders low. Well done, Lauren. Now we're going to pop over into a side plank and face the camera for the first one. Good.

Now we're going ahead and stack feet. There's a couple different ways that you can do this. But for today, we're going to stack the feet like so. Again, chest is tall and proud. Good. And then up and down with your hips.

Something I like to think about is you know, pretend that you're royalty if you were the king or the queen and in posture up like this, and it's sometimes you want people thinking you're arrogant, but here, be arrogant. Be proud because that's the perfect ideal posture for your body and you want your muscles to look proud and posture. Well done. Good job, Lauren. activating your legs even though it's a, it's a, it's a mid body exercise, your legs are still very active. We're only going to do this for about 20 minutes.

So give it your all, let everybody participate all your muscles. Well done, great breath. That's how you heat up your metabolism by exhaling. All right, and now we'll go to the other side. They will do about eight the side. It's kind of it's hard work you know, and you're already getting your your body going.

And that's what we want. It's that's the key to the good warm up is to number one, bring air in, get air out, create a bronco, dilate your lungs. All right, hand presses hard into this hip, actually creating a closed circuit here which actually connects your core. Great breath. You can always lay your palm flat and engage your fingertips as well to help you stabilize in this left elbow. Nice neck is strong shoulders or low.

Always going to be remembering to make posture a little bit better. It can always be a little bit better than done, well done. All right now we have learned lay on her back, and we're going to head and do a groin warm up, and we're gonna go ahead and use our handy dandy yoga ball. And the trick here again, is to keep the shoulders low. My first desire when I'm starting to do something with legs is to let the upper body creep up, don't pull it down, tight, collect and connect your core here. So basically, we're just going to go ahead and give about 15.

Good pumps fast. Good, beautiful. And since we're doing a warm up, in this particular case, let's double the speed. Good. Just kind of trying to go to all the areas that could be cool, could be cold, make them warm. For three to one again, I should be able to count her reps depending upon how many breaths she's taken.

Alright, now, we're standing up. We're moving along here. And we're going to go ahead and do a switch lunge. And we talked about those yesterday and that's where, you know, basically and I'll go ahead and demonstrate here. Lauren's going to be here, making sure that the stance is wide enough that you're pushing through your front heel, and you're gonna go and rotate and back and forth and it is absolutely okay to go ahead and hold on to the chair because that's going to be your your balance point for now, there will come a day when you won't need it. But that's next week.

Good. And it's work on your ankles, it's work on your knees to, to twist and to pivot. And again, it's it's all about, you know, letting the tendons and ligaments and joints catch up with the muscles. And so the twisting like this, which can potentially be harmful on the knee, if you do it when you're not ready. Now that you're preparing for it, you're everything out there in life we want to prepare for here's, there's no surprises out there. If there's no surprises, then you're not going to get hurt.

Good, but two more of these. And again, the whole purpose of this warm up is just to get your muscles loose so you feel prepared for what's about to happen by eautiful. Now we're going to do a one leg deadlift with a front kick, purpose here. Get the hamstrings loose and get the hip flexors at the same time. All right. Nice job.

Good. So right there's the Hey hamstring. And right, here's the left hip flexor, left hamstring, left hip flexor and a great breath in between. Because the name of the game is time management, you don't have a lot of it. I don't have a lot of it. Let's get in.

Let's get out fast. Let's get the blood pumping. Let's get the fat burning and then go on about your life. You don't need a whole lot of time. Excellent. Now we'll switch sides, get the other side loosened up.

Are you feeling kind of overall loose right now you kind of getting there. Okay, good, good. It feels pretty good to now. And if you regulate your breath, then you're always going to be on top of your breathing. Don't ever let yourself get in breath debt or an oxygen debt because when you need it the most, you have to take a second stop and we just want to keep going. That's the whole thing, perpetual movement for 15 to 20 minutes.

So here we are our next side. Again, it's all about posture. If you are in a Miss America contest, think about that where your posture would have to be impeccable. You have a judge a panel of judges watching your every move and how perfect you do this. This is how they score you and you're scoring 10s all across the board right? I learned Good job.

Nice and one more. Okay, now we're going to go ahead and relocate our balancing object here, our aka chair, I'm going to go and do some squats here with a little bit of a knee. And what I mean by that is you want to go ahead and go down. It's all about purpose. So I'm going down, and I'm pretending that I'm needing this ball Ching into outer space. So I have purpose in my movement up like this, okay, hands together in prayer, that's going to give you that center point, that balance point.

All right. Nice. Now, come back to your ball. What I want you to do is really focus on pushing through your heels this time, okay, you're doing great. So keep keep on going. But you at home and friends at home.

What we want to do is really focus on the heels because heels and buns are connected. So if you're pressing through the heel, and you know what I'm talking about Lauren, does it make? Exactly because by leaning back and engaging In your core, you're adding another element of balance. And also to actually feel your buttons kind of like a rubber band, it's almost kind of like going to be thung Ching. So you let the buttons, stretch and then explode. Good.

About two more here, great breath. Again, the focused intensity of the breath is the most important thing right now. and beautiful. Now, we're gonna go back to our old friends, the donkey kicks. And we can progress through all the different colors of our bands. But today, we're gonna go ahead and stick with yellow.

And again, mindful to wrap around the foot tight. And then be careful of the transition from being on the floor there to transitioning back, because otherwise you're fumbling around with it. And you know, hey, it's all about time, right? Let's get in and get out. All right, so Lauren gets in her perfect posture, okay, back is nice and flat, shoulders are low. Now she's going to take that left heel behind her and give yourself purpose.

You're trying to break a door down with us, you know, there's somebody in need behind that door. So by you giving your purpose, you actually focus your mind and you, you create muscles for a reason. All right. Great job. Good. And it's easy to sit hum what areas you're working.

You can see her shoulder blades are popping up, they're engaged. You see her legs, her bonds are, everything's at work here. She's really having to use her arms to actually just hold bands. Good job, Lauren. Now, here's where it can kind of get a little, you have to get your focus on. So Lauren, you want to kind of press yourself towards the camera little bit, you want to press yourself a little bit that away, because this plant leg here on her right side, you don't want to just lean over on it, you want to kind of engage your groin, right?

So it's easy to run away from the pain don't run from the pain here. And I say pain, I mean, you're the muscle usage here, run to it. Try to exhaust as many muscles as you can during this brief time. Okay, give me about three more. Good job. Focus on your heel.

If you focus on on on strengthening your heel and on using your heel, it's going to go ahead and align the whole leg to shoulder mechanism. Oh, all right, one, let's go switch sides. You feel that difference? those great. It's never the exercise. It's always how you do the exercise and what you think about while you're doing the exercise, you can do a lukewarm, you know, squat, and you're not gonna get anything out of it.

But if you just put your mind to it and say, Okay, how can I bring in as many muscles as possible into this movement? How, how can I create as much heat as much intensity in these muscles as possible? Guess what happens? Your body says, Oh, my God, we've got a huge need. And it sends out the endorphins and the hormones to repair that area and also create new muscle tissue. So give it your all.

Well done. And again, I mean, she's pretending that number one, she's breaking through a door and number two and hold it right, boom, hold it right there. If you get in, boom, I should be able to put a 25 pound weight here and she should be able to hold it. Okay. And that's in your mind. You're thinking about purpose.

What can I do to make this as best possible on my body, okay, and two more Well done, Lauren. Okay, good job, you feeling kind of the heart rates getting kind of high and again, we'll really concentrate on pushing through my heel. Yep. Well done very well done. Now we're going to do what we call four way lunch. And I'll go ahead and demonstrate the first time real quick we're going to do is we're gonna plant our foot, either one right here in the middle of your mat.

Okay, you're gonna go ahead and get into a strong prayer. And what this will do is this right here, by pushing hard, it activates your cord activates your chest, arms and hands. So it's almost kind of like holding something to balance on. Okay, I'm going to step out first. And notice that I'm leaning back. I want to let my foot get out there, but I don't want my knee get traveling too far.

So I step out number one, and then drive through the heel. Okay, and then I step backwards. Okay, like so. Now, I'm going to do a curtsy lunge. Like this. And then I'm going to stick a sideways lunge, over your direction, sideways, and then down like so.

Okay, so we're going in four different directions. forward, back, Kurt See, and then the sidelines you're getting every single angle possible in the leg. If you were only to do one exercise, this is kind of the one that really hits every angle of your leg. So it's a great one. Great job. Well done.

Nice curtsy here. Beautiful and then I side lunch. Nice job. And then we'll continue. Let's do two more, guys, okay, you're gonna recalibrate, you're gonna find your balance. And that's great.

And every time you can always think could I do the next one a little bit better. Great job. Force, it's hard to perform. Good. The harder you press, the more balanced you're going to have. Good job.

Keeping the chest up. One more on this side. Great job. You're, you're really, you're taking a lot of good territory, and it's harder the longer that you get, the more the smaller muscles have to work. to really focus right here. Give a strong prayer here, right Yes, that's fine too.

Again, you just recalibrate and you keep moving. Well done. Good job. Now I learned we stay on one leg the whole time. I switch. Okay, that's fine.

And that's what you can do to, you know, you can go ahead and hammer on one leg three times, all four directions, you can alternate back and forth. Let's do one more, just to kind of make sure even I think there may be two sides. Okay, we'll start with my first There you go. I like it. A person to the heel, just as tall. Excellent breath.

Rocking the outside and head the gluteus medius to give yourself a little little shape here. Good. And a side plank or a side lunge rather. Very nice. Very nice. Nice.

Okay, so now, what we're going to do is we're gonna go back through and what's next on our list here. We're going to do Let's do another one leg deadlift, this time except we're gonna do a sidekick. So we're going to bring our balancing mechanism over here. And we're going to go ahead and do a, we're going to put our inside leg as a plant. Now we're going to head and lean over like so. And then we're gonna give like a sidekick.

Now, what's cool about this is you are pivoting your base leg, okay? So that gives you a little bit of a knee strengthening exercise and it's just kind of fun to pivot and kick and be like a kid, right? Good job. Love the pivot. takes a lot of core strength and core balance, to rock that pivot. Good.

Now, here's somebody you don't like and you want to give them a Ah, there you go. Make it real. Make it something that you enjoy doing. Create a, you know, some something creative in your mind that you're actually doing. You're You're breaking the door down. You are saving somebody on the other side of this door that needs your help.

And beautiful. Now we'll switch sides. The cool thing about keeping about five or six exercises and doing two cycles through is that it's a little more fun. You're not just hammering it on squats for you know, 1012 minutes but you're going fast and furious through a, an exercise set. Well done. she maintains her dignity through this whole process, her chest is tall.

Because if you can be taller, you're going to have longer prettier muscles. Job. And one more. Okay, now we're gonna go into a jump squat. This might be one of the most difficult but simple exercises you can possibly do. So what I want to do is going to Lauren get set up right in the middle there, and we're going to try it but what I want your thoughts to be is that I want to think about how many I can do in a 10 second bursts.

So it's all about the explosive nature. So it's the go down the come up as fast as possible. And that's where you get those type two really attractive muscles that look explosive because they are explosive. So let's do 10. Okay, let's try to see how fast we can go because it's the pop from the bottom of the top that really gets the the nice shape for pushing your heels on this one when I push up. Great question.

So you are going to need push up through your heel. But at the end, you're going to go ahead and kind of let your you're going to get the jump, you're gonna come up off your toes, so it's still very much a heel, I'm trying to lean back, push through the heels, let my bonds engage. And then as I come up, I'm going to have a slight lean forward, okay? to lean back and explode up, good. And, two, and three, and four, it's almost like your head is hitting a trampoline and coming right back down to good. three to one and cut.

Nice. Legs are intense. We did pretty much didn't stop the entire time. So you want to make sure that you give yourself maybe just a little minute break every now and then. Okay, last exercise. We're gonna do a double pump right on the donkey kick.

Okay, so here's our band. Okay, now what's cool about this one is that your legs are pretty tired. Now, hopefully we've gotten a good workout. So we're going to finish off with the area that is probably, you know, the most difficult to get to. And I would say that's the bonds. All right.

Now as she goes, as we've done before, she's going to go and do a simple donkey kick, except this time she's going to go. She have two pumps at once. Now we want five perfect reps, but it's going to be a double pump. So technically, it's 10. Okay. I will Don't worry, you're good.

Nice. Good. Can you extend both of them all the way out? How hard can you make it You only got two more out a girl nice and high. Beautiful. Nice.

We're going to switch legs. Good. And then we're going to we'll be finished. So what's cool about this particular style of exercise is hot and it's heavy. But when you're leaving here, as you're in the shower, as you're eating, you know, an hour and a half down the road here, your body's still burning calories. If you were to just go on kind of a slower pace than the exercise.

When exercise stops, the caloric burn stops. But by doing something like this, it's called EPO see excess post oxygen consumption there on down the line, you're still burning calories. And you'll notice if you're in the shower, you're still sweating. It's still a good burn. All right, give me your, your five best double pumps today because we're finished after this. Boom, boom, good.

Break that door down. Finish strong. Good. Chorus, focus, neck is strong. Boom, boom. Well done, my friend.

All right. Now we're gonna do one simple little stretch here because we did I don't want to leave you, you know, take you out into the world without having a little stretch. Remember the whole team picture photo, you know, maybe in literally you stand like this. Now all we're going to do is we're going to kind of let our bodies lean forward like so and let that hip flexor get a stretch. So step out with your left leg or right leg doesn't matter. And then what I want you to put your hands on your knees and wait to go ahead and let your bodyweight slide forward.

Go ahead and fill it right there on the left to the right hip flexors. Okay, now give me too long exhausted deep breaths. Because now we're trying to transition out of exercise and into reality. Well done. My philosophy is if you give too good, long, exhaustive, deep breaths, on any particular stretch, you're better off than if you didn't do anything at all. And again, I mean, you don't spend 30 minutes stretching, it can be as simple to breath.

Well done. Okay, last one I want to do here and then we will indeed let you go. Would it be kind of on it on our right hiney here, okay, or left doesn't matter. If you hadn't put your foot out in front of you at a 90 degree angle. All right. Now what I want is I want to take my left shoulder over my left knee and I'm gonna use my right hand to sort of push myself over.

Do you feel it on the outside of your budget here? Okay, good. Now, if you take your right ankle a little further away, where it's still kind of at that 90 degree angle, you'll feel it even more intense. Okay, good. Right about there. Good.

Not gonna be too long, exhaustive, deep breaths. Good job. Good and to is a whole lot better than none. So, you know, give yourself a chance to kind of transition out of your exercise your intensity into the rest of your day. Keeping your shoulders nice and low, keeping that perfect posture. Well done.

Okay. How do you feel right now? I feel good, good. start my day. Beautiful. Again, you're getting that endorphin rush, you know, you felt your heart.

It was probably about 141 50 if the height of it, and now you're finished, it's probably been, you know, less than 20 minutes. Yeah. Got a good flush. I feel like I work harder just in that 20 minutes. And sometimes I do I spend 3045. Just walk on the treadmill.

It's true. It's true. And that's the trick and having a plan going and following. A strategic list of exercises is going to give you something where you're not just in the gym kind of wandering around, looking for something to do, follow the plan, follow the strategy and reap the rewards. As always, thank you for being here. We look forward to seeing you again next time.

It's day 11 and we're hungry for breakfast we're gonna have a delicious delicious breakfast sandwich. Now this is the same thing sandwich that we had on day one so you know how to do it the two slices of guiltless sandwich bread toasted with avocado and Fridays. Now I must say this entire delicious, guiltless breakfast sandwich only has five net carbs so you have nothing to feel guilty about. As you sink your teeth into all these delicious yummy flavors that fill you up and make your tummy feel good. Enjoy your breakfast. We're going to have two slices of guiltless sandwich bread.

And if you're not that hungry in the morning, maybe your stomach isn't roaring yet. You can go ahead and just have one slice of sandwich bread. You can make any of these recipes to fit your appetite, your hunger, your likes and dislikes. It's flexible but we're going still gives you that good nutrition in the guiltless booth product. So with one or two slices of guiltless sandwich bread, you can toast them or not, I like my toast it, we're gonna use half of an avocado, you can slice it, you can mash it and get it on one side to that sandwich bread. And then on the other side of the bread, we're going to do one to two Fridays.

I like Fridays. You can do scrambled, poached, overeasy, whatever you prefer. And go ahead and throw in some extra veggies if you'd like since sliced tomatoes or some spinach, maybe a little red onion. The options are endless. Enjoy your breakfast of your guiltless sandwich this morning. Day 11 lunch, guiltless chicken tenders one of my favorite recipes that we make.

You've already done them you know how to do it take your chicken tenders, do them in the egg, wash them in the flour and then bake I'm done so yummy so filling and they're fiber filled. So they're going to keep you full that protein in that fiber and that good healthy fat is going to keep you full all the way till your snack enjoy. For your delicious chicken tenders. What you want to do is take chicken tenders or chicken breasts cut in half lengthwise. put them aside, 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. So crack to 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, Tinder and fake at 375 for about 20 to 25 minutes have an amazingly delicious, delicious chicken tender lunch. Day 11 snack homemade, guiltless tortilla chips with spinach artichoke dip that you know how to make these Gillis tortilla chips.

We've made them a few times now and that artichoke spinach dip, you may still have some leftover from your day nine snack and if not, it's really easy to whip up a fresh new hot batch. Yum. Now those guillot tortilla chips are full of protein fiber omegas nutrients that are going to keep you full all the way to dinner, but it's light but it's helped a bit. It's warm and delicious. I love it. You're gonna love it too.

First, we're gonna start by making our guiltless tortilla chip. Now take your guiltless tortilla, let's say two of them and cut them down into triangles. Now spray those triangle pieces with olive oil and feed them with coarse sea salt. bake them in the oven at 400 for about eight to 10 minutes. Now, on to our delicious dip. Take a skillet and put some olive oil in it.

Heated over medium to medium high heat at one can have chopped artichoke hearts, two cups of chopped spinach and Scott Tay that down until the spinach is wilted and the artichoke hearts are heated through lower heat down and add in about eight ounces of cream cheese. One cup of plain Greek yogurt, a pinch of pepper flakes for a little heat, a pinch of garlic powder person depth and flavor and some sea salt and pepper. Go ahead and stir to come And wait until all your cheese melts and is heated through. Now that's it. That's the easiest spinach and healthiest artichoke dip you've ever made. Serve that hot dip with your yummy, crispy and crunchy, guiltless tortilla chips.

Hope you enjoy your hot, yummy snack. Tonight for dinner, we're gonna have guiltless fish tacos. We're gonna bake your choice of white fish. I love Cod. Drizzle your fish with some olive oil and seasoned it with sea salt, pepper, and maybe an all spice all seasoning like Tony's Creel. bake it at 400 for about eight to 10 minutes until your fish is no longer translucent, but open and white.

When the fishes done pull it out, let it cool for a few minutes and then break your fish into large chunks and take a big dose of lime and squeeze fresh lime or lemon juice and nice citrus overtop. Now take your guiltless tortillas, warm them in your toaster oven or on a skillet for a couple minutes. Then put on your big chunks of fish and garnish with the lettuce, tomato and some avocado. Serve with the side of steamed green beans and steam them in your steaming basket. Season with a little bit of course sea salt, delicious. Now those are fiber filled tortillas which are going to make you so full and last you all the way until breakfast.