Hello guiltless friends and family I'm so glad you're here Hope you're feeling great from yesterday I sort of our, our intro core day, you're probably feeling your shoulders low your your shoulder blades together, your buns are active to whole new posture and a whole new you. So in order to add on to what we did yesterday to give your core a chance to rest but yet still feel it, I want to jump into some shoulder prehab as we like to call it. So how many of you out there have ever had an issue where you've had some shoulder discomfort or you know, inability to move in certain area or you hear kind of a clicking or a popping in? So we brought him in today Tim's a friend of mine who has expressed that he's had some shoulder issues and tell us a little bit about your shoulder kind of what's going on?

Yeah, so when I first entered it, I was able to lift my arm above here without feeling pain. And right now it's just tightness, tightness but not 110% right now you don't feel exactly where you should be. That's kind of a disconcerting feeling too, because you feel like oh, I'm just, there's nothing I can do about it. Not true, there's so much that you can do about it, we're going to empower you with some exercises that you can do to get range of motion and mobility and just feel good again. So as we always do, and as we learned yesterday, we're always going to start every exercise day with a lower back exercise, because if your lower back is strong and loose, you're good to go. So let's go ahead and hop down the floor here.

And we'll go through our protocol of importance. We want to keep our chin tucked nice and tight. So if anything is going to touch the ground, it's not necessarily your nose, it's more your hairline. If you go holding an imaginary golf ball between your chin and your chest. And that automatically is going to create a low shoulder beautiful and Tim just did the what I wanted him to do, creating a little bit of a hold here pinching a pencil and he's activating his bonds holding an imaginary credit card. Now he's going to inhale and the exhale she's going to blow himself up to the sky.

Good. Good. So you get a rhythm going where you exhale yourself up and you exhale yourself up good and it's okay to breathe out violently. Hear it is great to get rid of that carbon dioxide after you've used it, it's no good, you get it out four. And three beautiful Tim's shoulders are low to see how long his neck is. And one nice can now let's get right into shoulder prehab.

Okay, so what we're using here today is this is a C stand, but what you'll be doing at home is you'll be taking your bands, your resistance bands that you've got, and you're going to put them into a door. And what I mean by that is you're going to put this little BB this little pellet inside the door, you're going to shut the door and so it's going to allow you it's going to hold as you're pulling, much like we're going to be using here for today, we don't have the luxury of a door. So hang in there with us and pretend that this is a door. Okay, so our first exercise is going to be the rotator cuff in and out. And the bands go from lightest, which is yellow, intermediate is green, and then a little bit more advanced as red and we've got all kinds of other colors, but for today, that's all we're going to focus on.

So Tim, what I'm gonna have you do is take this yellow, because we're sort of rehabbing. rehabbing and anybody who doesn't necessarily have shoulder problems. This is a great exercise set to go through just to make sure that your shoulders are good and they're in a great condition to exercise because we don't want to injure a shoulder if we can avoid it. Alright, so, Tim's going to take his right hand, he's going to place it on his hip, he's going to take his left elbow, and he's literally going to touch his left elbow point on the inside here to his left hip point right there. Okay, now what I really want to focus on is keeping your shoulders low, myself included, I have a tendency when I'm exercising my shoulders creep up and you see how it shortens my neck and it's dangerous on your cervical spine, your neck, so pulling the shoulder blades down low, using your strong chest muscles and your thoracic muscles to pull down.

Now Tim is basically going to open his hand and he's going to give me kind of a high five, a rear handed high five and he's going to go all the way back, let your your stomach here, touch the inside of your forearm and go all the way out. Now this is a very technical movement. You're not trying to get you know Cavalier and crazy with you to be very specific in various Intense with your movement. The reason being is you've got a bunch of little itty bitty muscles that insert into your shoulder, your shoulder is a ball and socket joint. Imagine an intersection with 50 roads leading into it. And that's what your shoulder is.

So you want to go and make sure every itty bitty little muscles strong and caught up. You do that by stabilizing. And you do that by keeping your shoulder nice and low. So give me three more. I love the way Tim's breathing he's going. That's a great channeling and a great use of your air.

Given that keep this elbow There you go. It has a tendency to want to creep up but keep it tight. Do you feel it on the little itty bitty muscles. Good, good, good. Now our goal here Okay, now we're going to do Tim is what we've got to this position, you're going to take this band, and you're going to put it in this hand, okay? And you're going to take this band right here, this left hand and you're going to go behind your back.

So basically what we're doing is we're not going to hold one of the bands behind us, okay, and we're going to take the other band and our right hand. reason for all this is that if you let this thing go, it's just going to slide through so we need some resistance basically SS dos. Okay, now you're going to take your inner right elbow and you're going to sink, you're going to cinch it onto your right hit point. Okay? Now again, shoulders are low, okay? And you're going to take this right elbow, and you're going to pull across.

Okay, good. Now, what I wanted to say a minute ago was I want you to visualize going to the weakest place in your shoulder and making it strong. You've got a lot of strong dominant movers or dominant muscles that are already strong enough, what they have a tendency to do is to beat up on the little guys. And it's the little guys the weak ones that end up getting hurt. So let's empower the little guys and let them you know, work in concordance with the big ones. So this is all about little muscles, go to your vulnerable place and make yourself strong.

You doing that you feel in it, dropping the shoulder low, go to your weakest place and make it strong, well done. Well done. Well done, well done. Okay. Now everybody out there in the guiltless world is going to go ahead and do both sides. So obviously, what we do is we're going to switch so now we're gonna do Tim is we're going to switch hands and you're gonna go Go ahead and take stand the same position here.

And she didn't take your right hand, hold your right hand on the hip, and you're gonna take your left hand and you're going to open up like this. So again, it's just a repeat of what we did a moment ago. But we're going to make sure that you can keep up with us. So we're doing this together. So now that we only do this one here, yeah. Okay, so we're going to switch we're going to reverse.

Okay. So now you get kind of the back view, and you get to see how shoulders are really important to keep low. So what you're getting here is again, Tim's gonna go ahead and do an abduction, which is away from your midline, he starts the midline, he moves away, which is abduction. He's really keeping a shoulder that's how I'm really proud of him. I mean, I would love to be able to get a 12 inch ruler and how far can I get from his ear lobe to your shoulder, and by pulling down you're using muscles to pull the shoulder down, which is part of keeping your shoulders healthy as the muscles that pull it down are strong in the muscles that move it out. You guys can't see Tim's face, but he's focused.

He's intense. He's breathing out which is great. You're focusing your breathing. So you're healing your shoulder, one movement at a time. All right. Now, Tim we're going to do, we're going to take your hand and you're going to hold behind your back.

Okay? Beautiful. And there's two meanings here. There's two reasons we're doing this number one, it also feels kind of like a stretch, you feel that little stretch when your shoulders low and you pull behind, which is good. And how many of us really stretch with our hand behind our back, not really often. So it's good to learn a new range of motion.

Now, same thing Tim's taken his arm, and I'll demonstrate from the side and he's just pulling across. He's going from right here to right here. So we're doing what is that a 45 degree angle, all the way across. Very simple, very specific. Again, we're pre habilitative. We're not giving our our shoulders any reason to ever get hurt because we're going in early, making sure they're happy and healthy and strong, and then we'll progress onward without any shoulder injuries.

It's gonna be one more bud unit. Okay, now we're going to do a reverse fly. So we're going to go ahead and if you are at home, what you do is you take your bands, you'd open the door, you raise the bands up and you shut it and then you pull from a higher angle. Now, for what we're going to do here Tim's going to be at a higher angle is going to grab yellows and again, don't worry about grabbing the strongest yet you'll get there. We want to make sure that we articulate a perfect movement, reverse flyes. Now what Tim's going to do is he's going to stand here with a thumbs facing up like this.

Shoulders are pulled down. How long can I make my neck and he's just going to open up like so. Okay, nice. Now the trick here is what he's trying to do is I want him to try to let these knuckles touch my face. So how wide can you get with your knuckles? It's easy to come out here.

You can use the big muscles for that the little muscles when you go out wider have to really catch up right? You feel the difference when you try to go a millimeter wider and touch my hand there. Do you feel that good. And again, it's not a powerful movement. It's a movement, it's going to keep you from getting hurt. Good.

Let's do three more of these shoulders or low buns are active and try to get a millimeter wider with your knuckles. Last one. were dead. Okay, now what we're going to do He was going to stay in the same position here. Tim's gonna go ahead and grab the bands like so he's gonna let his elbows directly out to the side. Okay, your elbows are directly at the side.

Now what he's going to do is he's going to go ahead and rotate the back of his hands, okay? If you were that person in traffic, where you were going to let somebody behind you see loud and clear the way you feel about him, and I won't put that finger up, but you want to make it loud and clear. Boom, I think you're number one, right? So same concept here, you're going and rolling your hand all the way back, keeping your shoulders level. Now, another thing I want you to think about is imagine you have a laser coming out of both your elbows. Okay, so you want that laser to hit on a bull's eye on the wall and not move.

So you're stabilizing the muscle here and take a little mini step up to him just to make sure we're not overdoing it. So elbows come out and this laser here, shooting in a straight line, and it's staying on the wall. So you want to fight the urge to let these elbows move at all. So they're going to want to come in like this. Don't let them uh, you lock it that laser on the wall and you hold their arms go forward. Then arms come back, all of a sudden just touch my hand.

And then go back. Good. Give me three more of these. You see how have a specific movement, we're working here in the shoulder, we're trying to make our little muscles stronger. So don't don't be you know Cavalier with your movements. Nice cane.

Now we're going to do is we're going to turn around and do the exact opposite there. So Tim, you're gonna face me, you're gonna go ahead and put the hands out by the sides here. So it's basically you're just basically it's like I just scored a touchdown, okay, you have a total, perfect 90 degree angle, both sides. And all I'm doing now I'm grabbing my bands. And I'm gonna go ahead and just rotate forward. And I'm gonna go ahead and rotate back.

Now how still, you can keep your elbows is going to determine how quickly you can heal your shoulders. All right, shoulders are low, and elbows are high, like I have my shoulders low. So think about that. Make that be your thought process as you're doing this low shoulders, high elbows, and you'll figure it out. And you're just breathing out as your hands come down, all the way up and up. All the way down beautiful.

It's kind of worked, right? I mean, you'd have to focus but you're feeling your shoulders get stronger. It's almost like you want to feel the muscles, they're tightening around the ball and socket joint, which is going to protect your shoulder. Good. Let's do two more right there. Okay.

Now we're going to do what I call an X fly. Okay, so I'm gonna grab bodies for a second bud. And what we're going to do is we're going to go ahead and start right about here, okay, and I'm going to go and take my right hand and it's going to go up and try to scrape the ceiling and my left hand is going to go down. Now the trick here is can I keep my shoulders low, low, low as I'm doing this, so my shoulders want to creep up, don't let them pull them down, let the weak muscles catch up. So right hand goes up to the sky. Left hand goes to the ground, and I'm gonna alternate.

You can always put one leg behind the other. It's a little softer on the lower back, and then just alternate right hand up, left hand down. Alright, now. Tim's going to demonstrate. So again, first thing I'm thinking about is shoulders low. Good.

Go deep into the shoulder. go past the outer skin and in deep, deep deep into and make the weakest point of the shoulder the strongest point now and you're gonna use your breath, you're gonna blow out the hardest parts he's gonna blow out there. He's gonna inhale Now gather energy and he's going to blow out now when he needs it the most. Now rhetorical question Tim. Keep going, but can you go a little wider with your knuckles Can you we can always go a little wider and that's our goal. Okay.

Let's do two more of these. Okay, now in the same vein that we're active, we're participating in now, keeping the shoulders down. Now I'm going to take both knuckles and try to scrape the ceiling with both knuckles while you keep the shoulders low. There's only two things that can happen here and shoulders stay low, or they begin to want to creep up, fight the urge use these muscles here to pull your shoulders down because the reason that a lot of shows instability comes, you don't have anything from the bottom anchoring the shoulder down. There's nothing there. So just kind of flies away.

Anchor your shoulder down. Good. And Tim, you mentioned earlier has some shoulder issues, injuries, lack of movement. Are you experiencing any pain going through these exercises? Beautiful, so you feel okay. Hmm.

Do you feel like they're blessing you and you feel strong? You feel more capable now? Good, man. Good answer. Nice. Now, we're going to go to we're going to take a second here we're going to modify, we're almost done.

Your shoulders should be sort of feeling kinda burning a little bit, you know? Good. That's a good thing. Every time you feel that burn, you're just tightening the muscles around the shoulder, which is we want to take your foot right or left, and you want to step on the band like this. Now, shoulders down, chest is up. And I want to again, just take my knuckles and I want to scrape all the I'm trying to scrape the walls on both sides.

So again, it's not about necessarily how fast I can go but how wide how wide. I can go Okay, Tim's gonna demonstrate about eight to 10 of these. A good number To start at like six with perfect posture, and then you'll go to eight next time and 10 and 12. But take a little baby bites because the whole goal here is to do it perfectly. Again, it's like, you know, if you're sloppy, pouring concrete, you're gonna have to go back when it dries and get a jackhammer and recreate it. So be very specific and very technical when you're doing things, especially movements like this.

Because you don't have to go back now, right this second Tim's only go into about, I don't know, maybe halfway, which is fine, he will eventually get stronger and he can also take some stress off the band and go higher, but for now, what I'm seeing is perfect. He's going halfway. There's no movement in his shoulders at all. He's just raising his hands up. Good, good, man. Okay, now we're going to do same thing don't even have to move.

We're going to keep the band's underneath the foot and all we're going to do is lean back a little bit and we're going to raise our hands in the front direction there. This is a front race here. Okay. Now again, the concept is, if I'm asking you to touch my hand is I follow you out there can you extend a little further Can you extend a little further further, further further, good. little itty bitty muscles wanting to kind of jump in there when you press them, take them to the limit good. This is not necessarily a difficult day because we got our first coordinate and yesterday it's kind of a rest day, but we're still getting something out of it.

We're still, you know, healing our shoulders. Well done. And one more time. Beautiful. Okay, question is, how do you feel right now? Good, feel good.

It's true. It's posture. We're asking you to hold your shoulders, you know, backwards. And so, hold your shoulders behind you a little bit. And so that helps. You know, again, as we're starting as we're on day two, it's important to prehabilitation to kind of pack your bag Make sure your gas tank is full.

Make sure you have plenty of money in your account to go on this journey with us, metaphorically speaking. And I think we've begun I know I certainly am seeing your perfect posture and thinking well done. You feel good? Yeah. Okay, good. So we're gonna meet back here tomorrow for guiltless day three, can't wait to see and know you're going to feel a lot better.

You've got the endorphins running. You've got your your good hormones running from a great exercise. Keep your carbs low. Don't don't don't cave in by a distraction to eat a bunch of sugars and grains and carbs, zone them, get them out your body burning fat and nothing else. So keep the progress. Can't wait to see tomorrow.

Talk to you soon. Okay, you're at day two. Today's breakfast is really simple, but it's delicious. We're going to take two slices of guiltless sandwich bread and toast them to give them that nice crisp crunch and make it feel like breakfast. And then we're going to spread a little bit of almond butter on top. Now don't overdo with almond butter.

It's easy to kind of slather it on there and you know go crazy, but about a heaping tablespoons enough so just about what heaping tablespoon per slice of toast is gonna do yeah, that good healthy fat and both the guiltless sandwich bread and the Alma Mater is gonna last you through lunch. lunch, day two today we're gonna have a guiltless turkey sandwich. What's better than sinking your teeth into a big turkey sandwich, right. Two pieces of guiltless sandwich bread, some really good deli turkey meat and Thai hormone. farm raised free of you know, antibiotics, whatever you can find the best quality, that's the one you want. And we're going to add a little slice of avocado, some spinach and then it's less thinly sliced piece of tomato to build our sandwich up and that should keep you full all the way till your snack Okay, guys, for our snack day two, we're gonna have half of an avocado.

So you just use some avocado on your turkey sandwich but you didn't use the whole thing. So now we're going to use the rest of it for our snack. If you take your avocado and you slice it going downward and then across, you create this little grid of nice chunks of avocado. Well guess what? That can also be your bowl and you can eat it right out of the avocado skin. Let's sprinkle it with some sea salt, maybe some black pepper, and that's all it's naturally delicious.

That good healthy fat in the avocado is gonna keep you full till dinner. Day two, you made it to dinner. All right, tonight we're having tacos. What's better than thinking? Your teeth into a ground beef taco. Yum.

All right, we're going to start by brownie or ground beef in a skillet with a little bit of olive oil for flavor. Or you can also do a nonstick cooking spray. If you don't have olive oil, go ahead and put your beef in there. The chop up a little bit of onion sauteed up together the onion is going to give the beef some really good flavor too. And just wait till it's nice and brown all the way throughout on medium to medium high heat is like take about eight to 10 minutes for your beef to brown completely. We like free range hormone free ground beef the highest quality you can.

Once that beef is finished cooking, you're going to go ahead and lay two heaping tablespoons into your guiltless tortillas. Now maybe you've warmed your guiltless tortillas up in the microwave for a couple seconds, maybe in a toaster oven, maybe in a skillet to get them kind of hot and crispy. You can do any of those options and warming your tortilla with your gut. It was tortilla Just so you know, we've laid that beef down. Now we're gonna add some shredded lettuce, a little bit of cheddar cheese, and a few slices of avocado, wrap up your taco and enjoy your dinner.