So excited to see everybody today, it's gonna be amazing. We're doing power, who doesn't want to be powerful. So what we're gonna do is we've got our buddy clay here, Clay Say hello to guiltless nation, nation, say hello to clay. So, again, what you've done is we've progressed everyone through, we're almost at the end, I mean, wow, we're I think they 13 or 14. So we're progressing through, we've gone through stabilization, we've gone through high volume, and now we're at power, a lot of the power power is good for your body. It's good.

It's the culmination of the reason we're doing all this is to have power. And what does power mean? It means you're going to have a controlled core, but you're going to muscle is going to move quickly back and forth. And it's going to give you the nice look that nice rounded when you walk in and see somebody fit, you're like that guy, that person, that woman there fit. This is going to really take your fitness to the next level. So I'm going to stop talking and he's going to start working.

So as you know, we're always going to be on the floor doing our lower back. So let's go ahead and have you on the floor head there and feet there. Especially if you're doing something powerful, you want to make sure our lower back is loose. So for rocking and rolling, we're not going to jar our lower back in any way. So, what Claire's gonna do is he's gonna reach with his hands all the way down to his heels. Okay, he's going to reach for the butt of his hand, really, because that's what allows you to really pull the shoulders down.

Now you're going to tuck your chin for McClay into the ground like you're holding an imaginary golf ball between your chin and your chest. Now you're going to pinch these the shoulder blades together just a little bit perfectly right on cue, hold that imaginary credit card. Now what I want to do is take a deep inhale, and as you blow out, you're going to lift your shoulders up to the sky. So good and then down. Keep that chin tuck tight. How long can you make the back of your neck, it's almost like you want to stare at your own belly button.

And for those of us at home right now, what we're trying to do is really again, keep the chin tuck tight. elongate the back of the neck, give me five and four and a half furious. Can you make that breath and one more time Now breath is so important today because we need oxygen to fuel our workout. Okay, let's go and stand up. Now we don't want to just jump directly into power, we want to kind of get a little bit of a warm up. So what we're going to do is we're going to take a medium, you know Clay's a strong guy.

So we'll take our medium bands, our red bands, like right here, okay, and we're going to start with our biceps. Why why not. So elbows are going to be high, and I'm always going to kind of kick one leg behind the other like a little kickstand, it's going to support my lower back now, is we've all learned before we want to keep our elbows lifted up. This is easy, but if your elbows are high, this is a little bit more difficult. So when I want to do plays, lean back a little bit, there you go and lift these elbows nice and high. And you're going to extend all the way out and you're going to start with rather start with your hands palms down, okay?

The reason we do is because you see how when my palm is down like this, my biceps out, and all I do is turn my hand the bicep shrinks in, it's out and it shrinks. And so we start out and we pull all the way through, so give me 10 just 10 of the best bicep curls you got in your bud. Good Now I want you to exhale. So blow that air out. Good. Good.

And again, as you all know by now what are we looking for, we're looking for shoulders low. So we want to pull the shoulders down. Good. But keep the elbows high. Well done. Now give me some breath.

I mean, I'm hot over here. Lots of breath pounding, then. Good. Three, two, and one. Nice. Okay, now we're gonna go ahead and pull our elbows back behind us.

So I literally want my elbows behind us. I want almost my wrists at my, my sides here. Okay, if you need to take a step up, take a step up. We're still warming up. But I want to take my hands and I want to go past my midline. Okay, so hands will be palms down.

Now go ahead and take those thumbs. You can almost kind of let your thumb run past your side there. Okay. Good. Good breath. Does everybody see how low his shoulders are?

And what happens is when the shoulders low, you're hyper focusing on the areas you want to work. We only got 20 minutes today might even only be 12 minutes. So how much intention how much power Can we create in that muscle in 12 minutes to one and nice, okay, the shoulders, they're a little bit smaller of muscles than the triceps and biceps are. So we take a little bit of a lesser band. So whatever band you are, downgrade, thumbs are going to be up like this. And all we want to do now is just go ahead and open up like so.

Now, as always, the trick is shoulders are down. And I want you to extend as far away as you can with your knuckles. Good. That's a strong man doing a strong exercise right there. And posture is the reason with perfect posture, you will grow and be and look the way you want to grow and be in look. posture is the key.

It's like integrity. You can go and rob a bank and get money but that's not really fair. If you do things with integrity and you work hard, you will get what you want, especially here. Good to more. Awesome job. Great breath.

Okay, now we're gonna go ahead and so you at home, we're gonna go ahead and open the door, let your bands slide down to the mid position and then shut the door and lock So now all we've done is just modified the angle here. Now clay, what I want you to do is to take these blue bands right here, okay? And all you're gonna do is a simple movement is just gonna go ahead and pull your straight back with your rows. Okay? Again, the movements not complex, but how he's doing it is because he's hyper focusing on the muscles he wants to do. So now all you're doing is just elbow and somebody directly behind you good Brother.

Well done. harder, more furious with your breath, your body will match your breath. So if you initiate the breath like that, the body has to follow. three and two, and one beautiful. Back is probably one of the strongest muscles in your body. So now we're going to flip around with chest and go a little bit of estate down.

So we're going to flip around for McClay face this direction here. Start with the elbows kind of wide, but she had a slight kind of subtle bent up, that's okay. So one thing you do want to be mindful of is that your bands are even sometimes they can get on even and it's like why My left arm moving so hard in my right doesn't at all. So just make sure your bands are even. Just give a little, give a little check there. Okay, step out one leg behind the other because you have a little bounce back and forth.

Can now all I want to raise my elbows up. Okay, perfect now, all right, you get a pinch my hand, but 1012 times. Okay, good. Yeah, that's fine, that's fine as well, you have that kickstand back there is to go ahead and keep you keep you focused and keep you stable. Now what I would recommend is go ahead and be on your back toe. So kind of lift your back heel up.

Good. You see, I'm kind of capitulates, you forward. Good. And then you're a little more stable. Nice job. Good.

We'll soft been there. Good. Now, what a little bit of if I was going to punch you in the stomach. How would you protect it? Right, you'd go. Right, you protected your breath.

Three. And one more time harder. Good. Again, your body's gonna match your breath. Okay, so now we're warm, you feel pretty good. You feel like yellow blood flow.

So now we're going to go back to our first exercise being the biceps curl, okay? Now the trick with power is you don't want to get crazy. You don't want to start jerking around and flailing you want to go ahead and keep your perfect posture and focus on just that muscle doing the powerful movement. So we're going to try to emulate something like this. Yes, my body still, but my biceps are flown fast. So that's we're going to try to do since power requires more energy, we're not going to do 12 or 15, we're going to do like six to eight.

Okay? You do it until your form falls apart, and then you stop, you're done. Okay? So shoulders low, elbows high. Okay, now what I want to do is I want to do six to eight, powerful fast movements, keeping your stomach active and engaged, good. You see, every time I hit he's really engaging.

That's going to keep the shoulders low. So let's do seven aka number seven, seven, powerful movements as fast as you can, keeping your body perfectly balanced. Okay? And Faster, faster, faster. Good. It's all about speed, speed, speed, speed, speed, speed, speed.

Good, and cut. Nice. Now we're gonna go right into our triceps. Same thing. How fast can you go? If there was a ball a big blue ball, which we've used before yoga ball?

How hard can you smack it to send it that way? Okay, let's do eight. Good to keep those elbows bent. There you go. Good, faster, faster. Good.

Good, great forum here, faster, faster, faster, a cut. Nice job. Okay, now we're going to go down to our greens or if you're at home, you're not going to come from greens. Go to yellows, no big deal. Now what we're gonna do here, we're gonna go. Okay, so you're trying to backhand a ball of blue ball, you're trying to backhand as far as you can, as fast as you can.

Okay, let's do eight. Good job, Clint. Good. Well done. Nice. Again.

It's the speed that we're after here and cut. Okay. Now again, you're gonna open your door at home. You're going to drop the bands down. You're going to go ahead and do it about belly button, high level Lock that door, make sure the doors locks this door to fly open happened before to me I'm sort of ashamed to say. Now I'm going to back up a little bit.

Okay, here's the deal. This is not a band. This is a rope and this rope is connected to car in a ditch, not cars, there's people in that car that need to get out. So you're trying to pull that car out of the out of the ditch out of the water, whatever. So back up, okay, backup a good big step, one leg behind the other for bounce. Your rear foot is your heels up.

Now, I want you to rear to rear back and just pull as fast as you can. Eight times you're doing great and good. All right. Well done. Very well done. We're again, we're only sticking with it because we're gonna go through a couple of different rounds here.

Now we're going to flip around. This is going to be in your left and this is going to be in your right. Okay. Now, again, the thing that I like to think about is if I'm in the water, how much water can I take in flush forward, you know, onto you know, Mesa trying to make, you know, cover me with water and let's go eight times and good. Good adjustment there. Want well done very nice can now we're going to flip over here, we're going to go back to our bicep curls, except we're going to change that a little bit, change the grip.

If you stay in the same grip forever, your muscles only know how to do it like this. We want to change the grip of the muscles to be adaptable to any sort of angle, any sort of new skill. We want them to be alive and well versed. So we're going to take these bands here, okay. And as before, we were had palms we had started with palms here when protonated this time, we're not going to run it. We're gonna leave our our palms down.

We're going to put one, right, okay, so this time, we're going to do the same eight, okay? posture. Perfect. You ready? Do it, man. Good.

Elbows forward. Good. Love this rhythm. Seven, eight. Nice. Now we're going to keep our do our triceps kick, elbows back, palms is going to be face down.

And how fast can you do these eight and go? Good. Love the Way it's chorus. Titus elbows are back three to one. Oh, nice. Good job.

Okay, now, we're going to Go to. We'll call it an x this time again, we want to modify its time. We don't want to get into a rut, do the same exercise. We're going to go one up, one down, one up, one down, okay? And go. Good.

That's okay. Good, fast and explode, explode, explode and four and three, good. Two, and run nice. Haha. Okay, now, we're going to leave these bands up here this time because we're going to do a back exercise which I like to kind of consider, you know, basically as I'm pretending I'm paddling, and I'm just pulling straight down like that. Okay?

So what I want you to do is to go ahead pretend like you're standing on a surfboard, and these are paddles drummer pal, there's going to paddle yourself down the river there. Okay. So again, let's do eight times faster. You can add long arms and power and power and faster and four and three and two and one. Nice. Okay, now we're going to go and open the door, slide the bands on down.

Close the door and we're going to go sort of in an up angle here from the very bottom. And instead of a chest press like we've done before we introduce what's sort of like an uppercut. Okay? So we've got our bands and you at home are grabbing your bands because you're staying right there with us. Go ahead and take this in your right hand. Okay, and this one in your left hand.

Alright, now, what you're doing is you're kind of going sort of at an up angle like this. So it's almost like an uppercut or a bowling ball who there's a good one. Think like you're throwing 50 pound bowling ball left and right. Okay, but we're going to do at the center. Just gonna want to all right now, clip, this hand pinches hand middle. Good.

Good, faster, faster, faster, faster, faster, faster. Good. Good. It's all about speed with perfect form three to one and cut. Nice job. Okay, that's the second round.

So how are we doing on the clock? Oh, 13 minutes. We got room for one more ready, everyone one more round. Awesome. Man. I love the way you're doing it core strong, you're stabilizing, but you're exploding through the motions.

Okay. So let's go back to our reds. We're gonna go back for bicep curls. Okay, now this time we've done once through like this, which is a traditional, we've done once through with our palms down reverse. Now we're going to go ahead and let our, our elbows kind of, kind of flail out slightly in our thumbs is going to be up and you get to pull in, like this. Right?

So I want you to take your inside of your knuckles here and try to touch your chest. Right, kind of like you know, but you weren't pulled together, okay? And what you're doing here is you're focusing on the outer portion of the bicep which can be neglected. That's why I love this exercise. So, core strong check shoulders or low check, and now you want to do 10 because lashing out as fast as you possibly can, and go. Now what you want to hear, that's okay, leave the elbows out to the elbow, stay out and just curl in like that.

Okay? That's what takes the intention and go, good. So leave the elbows out, kind of like this. Good. That's it good. Everybody at home can kind of acknowledge and change we made you leave the elbows out in the hand sort of touch like this, like this like this, but the elbow stays far away as you can three to one real quickly, so we don't wait Too much time, show me where where it was burning on your on your muscles, right on the outside of the bicep.

That's where we want. Now, we're gonna go to tricep. So what I want you to do is take these flip around for me, okay? All right, and what you're gonna do, you're gonna point your elbows directly at my ears. Okay, now what I want you to do is to just basically give me 10, the fastest high fives possibly can, however, something that I deal with I wrestle with is my arms want to poke out. So I'm really trying to focus on keep my elbows here, it's hard to keep them here, they're gonna want to come out of here, yours probably will too.

But if you keep your elbows together, you're going to hyper focus on the area you want. So again, just high fives and 10. And ah, good. Beautiful, well done, man. Okay, now, we're going to go ahead and take these green band here. Okay.

And what we're going to do here, we're going to kind of lift our shoulders up to about right here. Okay, so we're about halfway home through through the full range of motion. Now what I want to do is You're going to go ahead and go. Right? back, you can do about a quarter movement here. Okay?

However, the one thing I want to focus on is keeping the shoulders low, especially here, shoulders want to creep up as the hands creep up, keep the shoulders down, use these muscles to pull down. Okay? Give me 10 of these here. Good. Good. Good job play.

Three and two, and blah. Nice job. Haha. Okay. Now, since it's the last, back exercise of the day for quick, I'm going to go ahead and grab these thicker ones. These are the purples, these are the thickest ones that everyone here we'll be able to own I say own you'll be able to just make these things, do whatever you wanted to do, because you're going to progress to that.

So now what I'm gonna do clay, I literally want you to feel like you're trying to rip these out of the wall. So go ahead and get back into a nice, good solid stance. Okay, maybe take a little step back. test yourself. Okay, now what 10 of the fastest best pullbacks possible and if at about two or three, you feel like you can do more. Take a little step back.

Okay, take a little step back, keep your posture perfect and go. Good. Take a little step back, you got more good. dig down deep acid, 5432. Run and cut nice. Okay, now the last one of the day, for the chest and for all these movements as well.

We're going to go ahead and keep our, our bands here about mid level about belly button that will take these and I'm going to flip around, okay, now, what we're going to do is we're going to go ahead and do again, a chest fly. Same thing, keeping it simple, but I want to go ahead and do 16 why 16 Danny, we're doing eight before it's the last one and we want to just exhaust the body as much as possible. We want you don't have a whole lot of we don't want to have a whole lot of energy left. By the time you get done. You have a little energy left now. Rock and Roll and just give it all just give me a roar.

Okay, elbows high. Okay, where you're gonna basically imagine your elbows are going to drive your hands through. So elbows are going to drive your hands through just like this. Okay? Let's do 16 Give me two sets of eight, right? And one.

Right? Good. I keep the heel off the ground. One more that's in a one, and two, and three, and faster and faster, and seven and eight. Good. That's power.

You just want as fast as you possibly could, as fast as you possibly could through all your ranges of motion, while keeping your integrity. And that's what's most important. That's how people get hurt, they go fast. Without integrity, we are always going fast with integrity. And that's what gives us power under control. So basically, we've progressed from stabilization through a higher volume to power, right?

And imagine if you're able to go fast and controlled through any motion you want, you're a powerful person. Take a rest, man, you're doing great friends. Ladies and gentlemen, this is wonderful. When you've progressed to this point in your fitness career, we'll call it you're really doing some great things. Now, your body's thrown out growth hormone like crazy now this is the hardest, most intense one workout we've done thus far. Let the growth hormone, let let it let it eat the fat don't give it an alternative.

No grains, no sugars, no starches, no sweet drinks, no carb replacement shakes and none of that stuff. If you turn it over and it's got carbs or sugar on the back of it, you don't want it right now, your body naturally knows how to do knows what to do to heal itself. It's going to put growth hormone out there and heal you and make you strong and burn fat, but don't distract it. Okay, so low carb is the key right now low sugar, no sugar is even better. And of course, if you want some help get a superfoods. We've got the bread, the tortillas, the pizzas, all those things can help you.

But of course you can do it on your own. Whatever you do, do it. Okay, have some good for next hour drink about water, nothing but water, let your body kind of, you know, go through the motions of healing itself, then put something back in remember 85% of the blood comes back to the stomach when food hits. So give your body a chance to transition into from you know exercise mode into you know, reality and life again. You know all this it's super simple and you've got this and we've talked about this before. unimpressed so we're here one more day tomorrow and then we're day 14.

Hopefully you're already down a ton. If you're trying to lose, you're trying, you've found a bunch more strength if you're trying to gain I think I believe that you're kind of where you want to be. Well done clay. Thank you my friend. Great job. Thank you my friends.

Great job and we'll see you again tomorrow. For day 13 not only are you having a bagel but you're having a pizza bagel. These are so yummy and delicious and you're making fresh made bagels at home, which is so satisfying. Okay, so we're going to start with one large mixing bowl, and we're going to combine a cup and three quarters of our guiltless superfoods seven seed flour. Now take 20 to 30 slices. Have pepperoni, a really high grade pepperoni with no nitrates in it and cut it into quarters.

Throw that in your mixing bowl. Now let's season take a half teaspoon of fennel seed, one teaspoon of garlic powder, one teaspoon of oregano, and one teaspoon of crushed red pepper just to give it a little kick. Now sliced up one large tomato and dice it. throw that into your bowl, along with one cup of shredded mozzarella now and a little small bowl, crack to a eggs and beat them. Now pour that into your large mixing bowl. Mix everything together with a whisk or a fork or if you feel like getting dirty, get your hands in there and get it all together.

Now what we're going to do is spoon this into a doughnut pan. doughnut hands are really easy to come by nowadays. They come with just six cavities and take a nonsense cooking spray and spray down your donut pan and spoon your your batter into the donut pan. I like to use about one third of a cup of measuring spoon into each cavity so I know how big each donut size is going to be filled for each bagel. Now Bake Off Your bagels at 400 degrees for about 30 minutes. The cool thing about using this doughnut pan is all sides of those bagels are going to get crispy, so they're going to be crispy on the outside and more warm and soft and gooey on the inside.

Enjoy your pizza bagels for breakfast. For lunch on day 13 we're gonna have our guiltless meatballs with kale, bacon, garlic and onion. Remember the really cool thing about these meatballs is that we take two slices of guiltless sandwich bread we toast them and chop them down with a knife and make those our bread crumbs which helps keeps our meatballs together. But it also puts fiber into your meatball which is really cool. So you've done this before you know the recipe, go ahead and make it and have a great lunch. We're going to start by cooking our bacon in the skillet.

After the bacon is done cooking, take it off and put it on a plate with some paper towels and let the some of the fat drain off into paper towels. Also take some of the renderings of the bacon and pour about half out you only want two tablespoons left in the skillet. Now add your kale to the skillet and let it wilt down for about one minute and one half chopped red onion to the skillet and cook for about three to four minutes. Then add two cloves of minced garlic cook them down. for about two to three minutes until soft and fragrant. Now transfer this mixture to a large mixing mixing bowl.

Now take your cooked bacon and chop it up. Add that chopped bacon to the mixture and now add your ground beef into that onion mixture as well. Now we're going to make our breadcrumbs. Take two slices of guiltless sandwich bread and toast them. Now with a large chef's knife, take that toast and cut it down into bread crumbs. Now take the bread crumbs and add it into the fold with our meat and onion and kale and garlic mixture.

Now let's crack one egg into the bowl and season it with sea salt and pepper and oregano. Mix it all together with your hand. Now let's preheat our broiler. Now we've got our broiler preheated now let's make our meatballs. Now take your meat mixture and put them into balls, placing them on a cookie sheet. This is going to make about 20 to 21 medium to large meatballs, Royal your meatballs in the oven for about six minutes and let them cook on that top side.

Now take them out, take a pair of tongs and flip them over and we're going to cook six more minutes on the other side. Take them out of the oven, let them pull for a minute and enjoy. Now your snack for day 13 is one thing you've already done before. It's the same snack that we had on day six. It's avocado toast on guiltless sandwich bread. Now this guiltless sandwich bread is pretty filling.

So you may just want one slice or you may want to since we have The pizza bagels and the meatballs for breakfast and lunch. You may not be that hungry. But remember, you really can't overdo it when you're just eating good healthy fats, fiber and protein. So by all means, if you're hungry for to have to, this is a completely guilt free meal plan. Your date 13 dinner is one that you've already done before. It's a classic.

It's a favorite. It's a burger. We're gonna have that same yummy juicy burger on guiltless sandwich bread. Since you're having your burger on our bread. There's no carbs involved. It's a totally low carb protein packed burger with the same recipe that you made your burger patty before and we're going to use the same recipes Make roasted kale and carrots tonight as a side dish.

Okay, if you only had one slice of your avocado toast for your snack and you're hungry, go ahead and have two patties on your burger, double it up. You can't get that here. It's all just good healthy fats fiber protein when you're not eating sugar, carbs, your body has nothing to hold on to. So go ahead fill up and enjoy yourself tonight. And I'll see you for breakfast. Tomorrow's our last day day 14.

We're going to take our beef, put it in a large mixing bowl and season it with sea salt, black pepper, some garlic powder for depth and flavor and let's crack an egg over it which is going to be a great binder and additional source of good healthy fat and protein. Go ahead and mix that all together with your hands and form your patties. Now you can cook these on the grill or you can cook them in the oven up to you. You can even cook them on a skillet, whichever works best for you. And we're gonna serve this tonight. With some roasted carrots and kale, start by preheating your oven at 425 degrees.

Take your carrots and kind of slice them at the diagonal. Isn't that always so pretty. So slice up this diagonal going down and you're gonna have nice pretty big chunks of carrot. Take your kale and chop your big kale leaves and heads down as well into nice big chunky sizes. Take your parents and kale and toss them together with some olive oil, salt, black pepper and maybe some garlic salt and that's going to put a lot of good flavor into them. Put them on your roasting pan and put them in the oven for about 20 to 25 minutes and enjoy your delicious yummy burger and roasted kale is savory and carrots will be sweet.

It's a great flavor combination and that guiltless bread that good healthy fat is going to keep you full all the way through dinner. Enjoy dinner, guys.