Guiltless friends. So glad to have you back today is day two of our legs day. So we're going to take it up a notch, we're going to add a little more cowbell and don't mind the lightning and the thunder and the crazy stuff going outside right now because we got crazy stuff going inside right now and inside the studio. So as we always do, we want to say thank you for Lauren for joining us for being our model and for being our fitness expert. And we want to go ahead and start off with our lower back you always want to start off with your lower back because if it ever gets tight or or you know, you pull it, you're done. There's no guiltless workouts for a while.

So take care of our lower back. So as a little reminder, shoulder blades low, hold the number two pencil and then what's the last one clinched the credit card, the credit card like it's the last form of payment you have. And by doing that you put yourself in a perfect posture and if you can maintain this perfect postures to the workout, that's the win only thing I want you to focus on is perfect posture through these very workouts and that's the hard part but we're going to be helping you. We're going to do it we're gonna get together. So let's be on the ground here. We're going to be our is with you our skydivers, okay.

So again, I've said it 1000 times and I'm going to continue to say it 1000 times it's really all this important is focused on your posture, your postural integrity, you're nothing without integrity. So this time, actually, we'll pull the arm down, because we're getting started and Lauren mexi. Great point do we want to go advance because she can. He's all stud. For the warm up. We just want to get the blood pumping right through the lower back.

So long, create that space between the ear lobes and the shoulders. Okay, take that good breath. And she's gonna exhale, and she lifts up. Now, Lauren does a great thing here. She's bringing up great point. Keep going.

Yeah, she's kind of craning her neck back. Don't do that. Hold that imaginary golf ball, between your chin, your chest Does everybody see how much more lovely her neck looks now it's not cranking back. It's just long. That's a much safer position. It's much better The other thing we want to do too, is want to pull these toes in nice and tight at a girl good, because by pulling your toes inside, it's harder number one, and it also protects your knees and your ankles.

So she's basically creating kind of a you hear. Listen to that sound. That's wonderful. Oh, that breath is amazing. That's perfect. Two more impeccable now we're going to go to a right elbow, we're going to face the camera.

So we'll just do our, we'll do our side plank here. Okay, now the trick here again, as shoulders low, drive into that right elbow and press your entire palm into the ground. Okay. Now you want your hips forward as much as you can possibly take them forward and up and down. Good. Now learn what you can do too, is take your left hand and put it on your left hip.

Good. Believe it or not, the harder you press into your left hip, the easier it is. I'm still trying to figure that one out. Nice. soft knees, soft bend in the knees. They're good.

And how high can you get those hips beautiful again, just to warm up just getting blood into the areas that are problematic the areas that can cause you problems with flood them with blood, and you don't have any problems hips forward three, how much forward? Can you go to? Can you touch your belly button the cameraman, boom, yes, you can. Now we'll switch sides. Right? Here's the thing, I've done probably 10,000 of these in my lifetime, they never really get any easier, but it's just always something you have to focus on.

So always focus on your posture, I'm not exempt, I have to remind myself. Same thing here, we're going to get eight for our warm up pushing the belly button forward as much as possible. And what we mean by that is when you do push the belly button 40, stretch your hip flexors and you go to the weakest place in your body, which is right here in your midsection, your core, and you make it strong. Good. Can you push your hips forward anymore, use your legs activates your knees, activates your feet, let your whole body benefits you. Let your head come back towards me and your hips go forward for three.

Even more to even more. Nice job. Okay, now we're going to be on our back doing our butterfly hitless. And the reason we're gonna do some butterfly hip lifts to start off with the one because I want to get our hips nice and loose because we're going to be doing some new and cool exercises. So you butterfly that the the nice, you want to pull your toes in taut like this because it's going to protect the knee. Now, hands on the floor, reach under your legs as long as you can to protect your shoulders and bring them down good.

Now hips is going to go up 10 times Good. Great breath. If you can replicate this breath, you are doing great things. She's burning, you know, when you blow in a fire and you get it cranking. That's her metabolism. She's blowing out her metabolism is increasing by this get to more beautiful.

Okay, so now I want to explain a couple things to stay kind of right where you are. For me, Lauren. We're going to introduce the yoga ball. And what we're going to do today with it is we're gonna go ahead and put it right here. She's going to grab it firmly between her knees like so. And now she's going to work on the inside.

She's gonna work on her groin, so What she's trying to do is to kind of pop this ball and you're going to feel a little about, you might hear a little cracking, a little popping, that's fine, because again, these are areas we don't typically work a lot, so it's good to get them some attention. So nice feet or flexed feet are very much flexed as you're doing this good. Now against shoulders, she's doing a great job of keeping her shoulders tight. You want to bring your whole body in this direction here, you don't want it going in two different directions. You want to bring it together, and two, and one nice, and how you feel you've done an outside and inside that feel kind of good, very good. Weird, but it's good because you're getting blood into areas that are typically problematic.

Now what's next unless we're going to go to switch lunges. So for that one, let's cast this mat aside because we're going to be killing it if otherwise we did an either way. We're gonna take a chair or some object to go ahead and have you bounced. Now what Lauren's going to do here. She's going to take her right hand and put it in the It'll have a chair or an object to bounce. She's gonna step forward with her left foot.

Okay, making sure to get nice and wide, okay, so you want to be as calm as almost kind of wide as possible. Maybe you can take in this front leg here. Now Lauren is tall gal, so she's got long legs. So take this foot almost a right there. I know it feels weird that you're so wide. Don't worry about it.

Now what she's doing, it's called the perpetual lunch. And she's basically going to go ahead and make sure that her legs stay at 90 degrees. The only thing she does not want to do is let this knee pop out that way. Okay, now she's going to switch. Ooh, yes. And she's going to drop down.

Good. Now your legs are going to want to keep going. We're going to 20 your legs are going to want to kind of pull in together. So you have to fight to keep them far away. Do you feel that urge that they want to pull in, so you have to have strong knees, strong ankles to kind of keep your feet nice and wide. And this is a glorious example of perfect posture.

She's got a tall chest, the knees are staying. Boom, directly above the heel there. You feel it in your bonds. Good already and this is just a warm up. Just get the blood pumping here. We've been going for about seven and a half minutes now and already there's a little sweat working right.

Now the thing is when do five more and for good, remember five to keep those legs nice and wide. And last one. Well done. Good job, we always want to do something a little bit more advanced next time if we can. Okay, so now we're going to do a one legged deadlift to a front kick. So we're gonna go ahead and put our right hand on the balanced thing, whatever your bounce thingy majiggy valance thing called chair.

Yeah, Chair for today. And we're going to plant the outside leg. Okay, and now we're gonna go ahead and reach over and pick up a hole in one awesome job again, she keeps her shoulder blades together, it's not so much that you have to worry about going that low. She can keep her chest taller. You know, it's okay to lean over like this. We don't have to be so low, but I just want the shoulder blades to be together.

So shoulder blades together is the most important thing and we're gonna go up and now what she's gonna do this is crazy. You want to give a front kick right here. So literally, you're trying to kick somebody kaboom in the stomach. Bad Guy. There you go. Good.

And so you're going all the way through this range of motion. Perfect. And then you're gonna kick the bad guy. Boom. Yes. Break a door down FBI.

Oh, it feels kind of empowering, doesn't it? You know, pretend to pretend take a door bow. There you go. And so the front kick, what it does, it stretches the left hip flexor. Yep. And if you're sitting down a lot, I've talked about this a lot.

If you're sitting or driving or whatever, your hip flexors, they're tight. So by stretching by kicking, you're going to really bless your lower back out a girl good. And again, it's just about being mindful of your what your posture, good, always posture. Nice and one more and good. Her readings impeccable. It's great.

I need to get a new word. I say impeccable. I say it all the time. It's encouraging. It's well, good. Good.

Now, other sides, we're going to switch the other direction. Okay, goodness, same thing. Let's just do maybe 12 this side just because. Exactly, exactly. So you're doing your one leg deadlift. Good.

Now I really want to focus in in compliment you on how high she's getting her rear leg, the higher you get the rear leg that push works best women, the touch, men, the glutes, so, glutes, protect your lower back. So the better, the higher you can lift the rear leg, the better. Good. Now again, be mindful to flex that rear foot. That's it by flexing, it'll automatically keep it sort of at a 90 degree angle. Good job.

Got a soft bend and the right knee there. And she's breathing. Every single time it's right on the money, good job, or Well done, well done. Okay, now we're going to do some squats. We're going to do a wide squat. It's called a sumo squat.

I'm going to demonstrate real quick. What I want to do here is I don't want to let my knees pop out of my toe. So what I want to do is if hypothetically, you could lift your toes up off the ground, which will force you to push through your heels. So as long as you're pushing through your heels, you're working your buns when you're driving through your toes with the volume Put your work in your knees. So for our purposes today, we're really going to work on the bonds. So get a nice wide stance, your Good, good.

And what I mean by wide is you don't want the need to never be popping out over the toe. It's gonna always be straight up over the ankle. Okay? chest is tall, good. And you want to go all the way down driving through the heels. Good.

Now for these is that feel okay, there's no clicking or popping it feels alright. And if there is tell me because we can modify, it will be coming out on down or Oh, great question, which is the hardest one. Good. So what you want to do is wherever is hardest free, you want to blow out because that's what your breath does. It helps you get over the curse. That's it right there.

Perfect. And it makes sense to your breath is there to help you why he held your breath. It's harder but if you breathe out Good job. Good job. Good job. Push through your heels.

Be cognizant of your heels. Do you feel the difference if you don't push through your heels? And you don't feel your guns, you know, you have to think about because muscles are just thoughts. You're thinking about a certain thing your brain since neuro pathways are creating their pathways and what do you know it's a muscle after a while. Good. Two more.

Everybody good job tall chest, shoulders low. She's making her core heavy to get her buns a good workout and cut now, donkey kicks you ready for this one? Okay, so this is a fun one. And for this, you will need a band and you will we'll start at yellow. Today we're going to grow all the way to green and red and blue until you're purple. But for the time being one's going to demonstrate what we're talking about here.

You're gonna go ahead and take the band and you want to grab it right in the middle. You want to go over the foot first, okay? And then you want to be kind of tight with it and you're going to go underneath, okay, you're trying to lock the band around your foot nice and firm. Okay, then you're going to go ahead and get on your hands and knees. Okay. Very well done.

Because if it slips off, it's kind of frustrating. And you look like, you know, well, nobody's watching because you're here alone, but that's okay, so now she's on her hands and he's now she's got strong shoulders and strong hands so as to create sort of base point here. Now, take that left foot, flex it, make it strong and don't need to go straight back with it. foam. Good. Now notice how Lauren's going a little higher.

I love that I wanted to go high because the higher you go, the more it works the bonds if you stay low, good and stay low for me one or two times. What do you feel is more back more lower back? Man, we don't want that at all. So go higher with it. Good, very good job. So by flexing your foot, you protect your knee.

And what do you feel most right now? Probably my hamstrings and my glutes. Oh, boom, and who does not want that out there right and for aesthetic purposes also, just for purposes of being strong, your buttons and your buttons to lift that keep that chin down. I want to hold that imaginary golf ball between your chin and your chest. So almost like you're trying to blow on your own knees. That's it.

See how gentle her neck is now as opposed to kind of crane to back one more. And last one. Wait, hold it, hold it, own it like you're in like TriCity bolt. GGG Okay, now back. Awesome job That's intense in it. There's a lot of core involved in holding a tight number one, it's a whole body.

Now let's switch. And then we'll do the other side here too. Now this is kind of where I want you guys to pay attention. So the first thing you want to go over the foot and then snug go around the bottom. Both sides was nice and tight. Okay, now you got an even uncentered just make sure it doesn't come off in the transition going back.

There you go. Kaboom. All right. And same concept here. She's got a strong core, strong grip, and this is as much about the shoulders to be quite honest with you. It is about the bonds, you really have to focus on your core here.

Nice. Now give a gentle it's almost like can you stare at your own knees. There you go. I love that soft, gentle angle on the neck there. Good. Nice.

Really engage the shoulder blades. That's the start point. Good job. Great, it's just about Brett's, during the work, you just want quality exhales that's really what it's all about. Good job, Lauren. Nice can be three more.

And, and well done. Take a second chance you're doing great here. And so we've been going at it for a little under 15 minutes. Okay, you feel a pretty good burn. Finish strong. So what we want to do you and I guess I'm not really doing much so I can't really include myself in This is Lauren and you guys, but I want to go through one more little round.

Okay, but what we're going to do here, we're going to introduce a curtsy lunch. So traditionally speaking, you have your mechanic cast it aside, you have your leg, for instance, at lunch, my right leg is on one side of the line, my left leg is on the other and again, we're really trying to focus on keeping the knee over the heel. Now for today it's a little weird, it's kind of like you know, the other than other worlds everything switches so my front leg comes on this side of the line in my rear leg comes on this side. So I'm kind of cattywampus now is I do my same lunch. I'm feeling a lot of stress on the outside. portion of gluteus medius, which is the outside portion that's helpful in keeping your hips strong.

So, Lauren, what you're going to do is use this as your midline here, okay? And get however you want to arrange yourself to where you're comfortable. And we're going to do 15 curtsy lunges. Okay? Make sure to get nice and why that's the only the only problem that you can have, you can't really be too wide, you can be too narrow. So she's got a good wide base, and we've had dropped the rear knee to the ground.

Good up and down. Now Lauren actually did ballet and it prints shows she's got great posture and posture through her movement. She's not just thrown out the door. It's kinda like faith. You wanna throw your faith out the door, the first time adversity hits, so she's maintaining her integrity, maintaining her posture, maintaining her faith, while she goes up and down, keeps that perfect breath. And what happens is when it's loose here, and when it's not so tight, it takes stress off the lower back so you have lower back problems is typically not your lower back.

That's the problem. If the supporting cast, it's not doing their job, you'll have too many, too many Oscar award winners with a really bad cast, you have to have a supporting cast. That works. Good. One more. Well done peccable form and then we'll bust move to the other side.

We're almost done. We're less than two minutes away. Two Minute Warning. All right, we're almost done. But this is a great day. I mean, nothing gets the growth hormone running like a legs day does right, you know?

Okay. All right, you're doing great, finish strong. Nice, and maybe a little wider. Just because, you know, it's it's normal to want to undershoot it. But for today's purposes, and everydays purposes, you can also lift your right foot up off the ground, now you're forcing that heel, to connect to the to the right button. Good job.

That's it. That's it. That's it. So as we progress along, you do the movement perfectly check. You do the movement. A lot of times, that's where we're getting checked.

And then you do the movement fast and we'll get there but that's the next step. And then you get there fast with weights. And if you're doing it fast with weights You're an Olympian. So that's next, stay tuned. Three, and two, and one. Well done.

Good, good, good. We're almost finished. Here, we have maybe two more exercises, we're going to go ahead and do our one leg deadlift. Okay, and then we'll go ahead and do our side raise as well. So same thing, we're getting the hamstring loosen up, we're gonna add an element of, we just sort of worked. We were doing a stretch this way.

Now we're going to raise it up. Okay. So when we hadn't planned our outside leg, our left leg soft end would have been reach up, get of our imaginary hole in one with our shoulder blades together. Perfect. Nice. There you go.

Actually, I think I think I described this wrong. Let's switch legs because that'll give you an ability to kick that leg out. So at home, exactly. You're gonna go to the camera so it gets a nice, good firm. Absolutely, you may. Again, all you're doing with a chair is just creating something to hold on to.

It's just about a balanced mechanism. Good. Nice. So you're being very technical. With your outside race here in your work in this area here that's almost kind of like a little circle around the outside of your bonds. Do you feel that?

Good, good, good, good. Nice. Let's do four more quality over quantity. So if you fill your form start to fade, just do two more perfectly, though. And. Okay, so we're gonna do two more exercises, we got like a minute and a half left, we're almost done team, I promise.

Let's go ahead and do a wide squat. Again, through the heels wide to narrow to wide to narrow. And again, it's going to be a little bit. It's all about the transition. That's your core strong to transition you back and forth. So it doesn't have to be perfect or pretty.

It just has to get done. So pushing through your heels right now. Hmm, I'm going to 10 so one, reengage, and then that's plenty good. Well, there you go. Good. And that's fine.

We want to move around that's good because it kind of activates the core and three For a job, see the core, the taller she is, the more balanced she has, the more you elongate the core, the better. Good. Push to the heels. That's hard part's the heels. The legs are getting tired now. One more time.

And one more outside. Well done. Beautiful. Okay, now here's the deal. You did great. So instead of maybe 10, donkey kicks, let's do five.

They're gonna be perfect because how you end today is how you begin tomorrow. It's kind of like how the condition you leave your desk on a Friday is how you come back to it on Monday. So take the time, do it right. You're gonna make sure you go over the foot nice and snug. Perfect, Nick, beautiful. All right.

Now you weren't 30 seconds away from being finished here. Okay, finish strong, strong shoulders. Good. Keep that check. You want to stare at your fingernails. Good, good, good, good, because it's about protecting the neck.

You see how it's kind of got a flow to it. One more time, well done other side and you are like 20 seconds away from me to finish. And congratulations at home. And congratulations, Lord, guys, by applying yourself mind first by really making sure you're doing things impeccably. And with purpose a practice doesn't make perfect, perfect practice makes perfect. So that's what we want to drive home here.

And what you're going to notice is you're going to get done twice as much, you're gonna get twice the results and half the time by doing it with intention. Good. Three more. Well done strong core, strong extension to and finished. Okay, so this is a big deal to get through this day. This is the hardest day thus far.

Okay. However, the endorphin rush is going to be the most your body's going to match the intensity of your workout with that much endorphins, know that many endorphins, you're also getting the benefit of growth hormone, so it's all of a sudden you've had kind of an internal war going on. After the thing after you stop your workout, your body's like sending the Navy SEAL, send in the Army Ranger send everybody into here and repair so that you can you can get stronger. So basically right now you have just alerted your brain that's gonna send endorphins and growth hormone to make your muscle stronger. Now, don't eat a bunch of carbs. Don't eat any carbs.

Wait about an hour to eat anything. Drink water. In the meantime, let your body lets your parasympathetic like the paramedics come and kind of heal and clean up and then keep your grains negligible. Get a superfood sandwich, guiltless tortillas, maybe even a little guiltless pizza, and the next few hours and over the next couple of weeks, and all of a sudden your body's like I have nothing to eat. I'm gonna eat my own fat stores near like, eat all you want at the buffet of fat stores Eat up. Thank you for joining us.

We're gonna see tomorrow, go get some rest. For breakfast, we're gonna have a look Delicious yummy cinnamon raisin bread toast, toasted in your toaster two slices, pull it out spread it with almond butter, not too much a little bit goes a long way with that good healthy fat and top it with some fresh berries of your choice. Whether it's strawberries, blueberries, blackberries, your options are endless and it's customized to how you like it. Have a great day seven. day seven lunch is really simple, no mess, no fuss for you. All you have to do is take your pre made guiltless pizza and cook it.

Now we have two options for you the three cheese or the Margarita, whichever you prefer. You can have that one for lunch today. You can bake it in the oven at 425 for about 10 to 12 minutes you can put it on hot skillet pan on your stovetop or even in a little toaster oven. I hope you love your Gillis pizza for lunch today. Today's snack is protein packed just a eggs we're gonna have two hard boiled eggs or deviled eggs if you had time to make them ahead for to make a deviled egg you just scoop out the yolks mix it together with the non canola oil Mayo, some Dijon mustard and some seasonings, maybe some relish in there, mix it all together and scoop it back into the inside of your egg whites. That's all for our lunch today.

But guess what that good healthy fat is gonna keep you full all the way till dinner. It's day seven and we're closing out this week with a fee. Yes, let's celebrate dinner tonight or it's gonna be chicken fajitas. So let's take some chicken breast meat, slice it really thin fajitas style and season it with some citrus, some lemons, some lime will go ahead and actually start cooking and breaking down that meat. Let's season it with some cumin and some sea salt and pepper and get all those good flavors working. After the chicken has had about maybe 15 to 20 minutes to really meld in those flavors that the lime in the citrus, we're going to add it to our skillet.

So get your skillet nice and hot first, then add some olive oil for flavor. Throw in your chicken meat and go ahead and let it cook for probably six to seven minutes and toss it around. Make sure it gets brown on all sides and almost kind of just round off. Over. Okay, now once your chicken is completely cooked, you can remove it from the pan and we're going to throw in some thinly sliced peppers and onions. Go ahead and get those peppers and onions work in there working off the good flavors from the chicken that was already in the pan.

If you want to throw some seasoning on them to a little bit of Kumon a little bit of salt and pepper, that'll be nice and flavored up after those have cooked and softened for about five minutes. Pull them out of the pan. Everything is to the side now Now let's warm up our guiltless tortillas in that same skillet is already has that good seasoning going to throw in the guiltless tortillas. A couple minutes on each side will help him brown nicely. pull those off. And now let's build our fajitas go ahead and put down your chicken.

Put down your peppers and your onions, a little bit of cilantro and if you want to add some avocado by all means that good healthy fat from the guiltless tortillas and the avocado I was gonna keep you full all night long. There's not going to be any midnight snacking tonight folks. Hope you have a wonderful chicken fajita dinner.