Hello, and welcome to guiltless fitness. And our goal here in this program is to teach you everything that I've learned the mistakes, the good things and as short a time as possible and take you wherever you are. If you've been sitting in a desk forever if you've had some injuries that have kept you out of the game, we're going to bring you up to speed as fast as possible. Today, I've got my friend Andy, we're going to go ahead and show you some very basics. This is what I like to start everyone off with. It's about the core.

Now, before we get started, there's only three things that I'm going to have you remember about posture, and Andy's going to be our model here. Number one, you want to start you want to pull your shoulders as low as you can. I'm trying to take my fingertips and touch the floor, thereby creating as much space as possible for my shoulder to my ear. So we're on the phone a lot we're doing this when we you know, we don't know we get the weird posture, shoulders low, create as much length in your neck as you can. Now the second thing is a number two pencil hold a number two pencil between your shoulder blades, automatically, whoa, my thoracic cavity opens up my heart, your chest, your lungs, all this stuff needs room to operate. And when you hunched over like this, you don't have it.

So stand up tall stand up strong. The third thing. Third thing for me is you want to hold a credit card between your buttons. You see what happens now It almost feels like we're leaning back in, in essence, we sort of are, but we're turning our core on a core is what's supposed to work, not your lower back. I mean, as people get older, we tend to do this, we want to go the opposite way. So all you have to do is remember those three things, keep your posture perfect while they go through all these different exercises.

And you're going to make sure that you're creating the correct kinetic chain. So be it the most simple exercise to the most aggressive as long as you keep your shoulders down, shoulder blades together and hold on to that imaginary credit card. American Express black, you want to drop that one anyway. You're going to be just fine. And so it's very simple. Okay, so without further ado, let's go ahead and hop on the floor.

Our first exercise is going to be a skydiver. And basically It looks just the way it's. Now again, let's take a moment and be mindful of what we just learned. So create a long neck, shoulders are really driving down, you're almost reaching your fingertips down towards your heels. Number two, hold that imaginary pencil between your shoulder blades. Number three, engage the credit card and that take a big breath.

And then blow out as you lift your head and your heels up to the sky and all the way down. And then good 80% of your toxins are released to your breath. So it's imperative to breathe out. Good bro. I'm going to do about 12 the first round again. Look at his perfect posture.

We're going to work on taking the backs of our knees up lifting them. Just a few more good, right this is perfect posture. Second time he's ever done in his life and he's already doing great. And one more but the hold it hold it grow long be seven feet tall. Be eight feet tall. Be nine feet tall and cut.

Beautiful now We're going to turn on our side and and you'll just go ahead and face the camera there, we're going to do what's called a side plank. Now the first round, what we're going to do actually, is we're gonna go ahead and pull your heels or your feet rather behind you. So just like so now what we've done is in essence, we've shortened his stature or his position, instead of having feet all the way out, which we'll do next round the first round, we're just going to go ahead and have a shorter plank. Now, the trick here is you want to make sure you see how his body is a little bit kind of like this. We want to push the hips forward as much as we can, and really focus on keeping a straight line between your knees and your shoulder. So these feet can come almost literally behind you like this.

Okay, give yourself a second. Okay, now, I want everyone to drive into this right elbow, you're not watching TV, you're thrusting into the ground, creating space, distance between shoulder an ear is essential. Now take that big deep breath and then blow out as you lift your hips up. Good and then back down. Beautiful now all the while we're sort of going to be kind of hinting in suggesting that we keep those shoulders low, and we push the hips forward as much as possible. Rome wasn't built in a day, we're going to be here, just reminding you of that perfect posture to more.

This last one I want you to hold. Now push your hips forward, try to touch your belly button to the wall in front of a huge improvement. Good job, Mandy and back to the ground. Now we'll switch sides head will be here, feet will be here. Same concept. Now this time again, we're being really mindful.

We want to go to our weakest place and make it strong. So what do you feel is your weakest place right now any back, lower back. Imagine that that's our all of our weakest place. So be mindful of and you protect your lower back by using your buttons by using your core and by pulling your shoulders down and connecting that kinetic chain. So protect this precious lower back, turn everything else on okay. And I want to take a minute well let Andy kind of you know recalibrate is when I say make him movement, I want you to gather breath.

And then so the hardest part of the movement you want to be breathing out. You've heard tennis players, you've heard baseball players, people grunt Hua, when you do a movement that grunt is your cheat sometimes called a basically you're breathing out, you're riding the flow of air from your lungs outward and you're riding that to get your movement. Now, having said that, and giving you a second, drive that left elbow into the ground, get that perfect proud, you know, soldier type posture, we want to go ahead and what we'll do here is we'll pull these heels, like so. So you're almost at a perfectly 90 degree angle. Now, driving hard in that left elbow, heart and your left fingertips, you're just lifting your hips up. Good.

That's a perfect breath. See how it's popping the breath out each time that's amazing. doesn't take long and all the good again, shoulders low, turn your stomach on, go to the weakest places and make them strong. Just a few more here. And one more time but and hold it, grow tall, grow long, grow strong and down. Your posture is not going to be perfect the first time, that's okay, that's what this whole course is as bad as it getting, creating training and and maintaining the perfect posture.

So he's doing great. Okay, now, we want to go to what's called an electric reach. So I'm gonna have you facing this way with your head and you're gonna be on your hands and your knees right now. Okay. Now, what we're going to do here is you want to maintain sort of a flat back perfect. Again, if I said, go ahead and drive your palms in there as hard as you could as you possibly can.

You'll notice his shoulder blades will stick up just a little bit. And I'm going to go ahead and give an example here as well. If I drive my palms into the ground, my shoulder blades will stick up like this. There you go. Just like so now and see has got a little a perfect little dip on his lower back. That is ideal.

Good job. But now what I want you to do is take your left palm and your right heel. So this public In this deal, and I want you to go ahead and reach as far as you can away from each other. We're going to do eight here. Okay? just ate the first round.

So take that big deep breath, and then reach. Now this is a balanced exercise and it's going to force as the energy from your left leg, through your core and down in your right palm. Perfect breath. Excellent. Beautiful. And then again, we're just being mindful of where's our pencil.

How much space are we creating between our shoulders, and our ear lobes. These last two and pardon me, my math is off. I'm always a little bit off, but we're going to do one more here. Now, reach, reach, be 90 to be 10 feet tall, be 11 feet tall and come back to center. Good job. Good job.

Good job. Now we're gonna do the opposite side. make things even so you can stay right here, but we're going to go ahead and press into the opposite hand and the opposite leg here and really focusing on pushing through your palm. If you Reach with your fingertips Believe it or not, it's a totally different set of muscles. So almost like you're trying to reach the wall and push the wall in front of you out. Nanny on this next I'm gonna ask you to hold it for me.

Hold it. Now, those of you have kids, you're gonna pretend you have a child sitting here. And what that's going to do is it's going to force you to get strong here. Well done a child a friend, anything, holding it strong here. Good and relax. Well done.

Great job. So how do you feel right now? I mean, we've done you know, three exercises in a row. Do you feel that your mind working to bridge the gap? Okay, work. Yeah.

Good, good, good, good. And I won't make him talk too much. I know he's got to save energy. Okay, so now we're going to flip over and we're gonna do what's called a supine hip lift. So be facing this guy here. So something we're trying to do here is we work different components of the core will work the top, the bottom, the sides and will sort of migrate around.

So we're not just focusing on one area at once. Because if it's been a while for you, we're not trying to tire something out in the first day. We don't want any injuries. We just want a collective tune up. No. So now pull your heels in right about underneath where your knees are right now.

Okay? And actually, this first one we'll do, we'll just be straight like this. Good. Okay, now, what I want you to do is to pull your toes up to the sky. There you go. Now Does everybody see how when his toes come up, he turns these muscles here on which protect the knee.

If you've ever had any problems, you know what I'm talking about, what can we do to protect the need to mitigate injuries. So what we're gonna do now is maybe we'll give ourselves a little more space. Rule of thumb is 90 degrees. If we have a 90 degree angle here, a 90 degree angle here. We're good. Now we're going to take our big deep breath.

And I'm going to push through your heels, let your belly button touch the sky. Good. Everybody's going to be feeling it underneath the hamstrings here. Beautiful and the bonds and the lower back what we're trying to do and once you get to the top, hold it for me, a straight line between the knee all the way the armpit you see how everybody it's almost a straight line, and by the time he's done, he will have a perfectly straight line. Lift a little higher for me higher for me. For me beautiful, and then when to go back down and do about five more, but that's what you want to do, you wanna be a strong line so you could lift up.

If you have 50 pounds, you could lift it up to the sky. And a few more. It's in that breath. Perfect. 10 is a great use of energy. And good, nice.

Okay, now, we're going to flip back over. Okay, we're gonna be on our hands and knees here. You've done a few hard exercises a harder exercise in a row, give yourself a chance to kind of let your let you catch your breath. And this is what they call cat and cow. So we're in our standard, you know, hands and knees position here. We're not just hanging out, we're really pressing into the ground, you're actively recreating or creating your, your perfect posture.

So what I want to do now is to go ahead and let you go ahead and touch your belly button to the floor all the way that's locked those arms for me, there you go. How low can you get your belly button. Now can you take this part of your back up to the sky? There you go. Beautiful. This is the cat and you All the way down to the bottom there for the cow.

Good. Now we're gonna do five, this is at your pace. This is no rush, I want you to go all the way up and all the way down. So we're stretching the spine. Okay, and then all the way back down and now we're flexing the spine. And three more.

Perfect, good stretch. What oxygen out of the little, little, little places they can hide and get it out of your system. By this time, it's carbon dioxide. Good. And all the way down. and beautiful.

And I'm listening for his breath. See how there's a rhythm to his breath. holding your breath is bad. It's all about maintain that perfect breath. perfect posture. And before you know it, you're an elite athlete, if that's what you want.

One more time, but and again, beautiful. How's that feel? Feel good? Yeah, awesome. Okay, so now we're gonna go ahead and migrate into the the most difficult of this ticular round, it's a plank. Now, everybody's probably heard of the plank, it's kind of like a push up, okay?

But we want to be mindful of our push up. So when you get into perfect position here, like so, okay, and this, what's called a high plank is just going to go ahead again and pressing through the ground. I pretend there's a plate of maybe smelly fish or cheese here under my nose. So I'm, instead of being here, I want to be as far away as I can be. And I'm pressing through the palms of my hands and I'm feeling a good stretch right in through here. Now, this is perfect.

Push up position, a perfect tie plank. All we're doing now is just holding it. And I'm going to speak some suggestions over Andy as he's holding this plank. And all we're going to do is just kind of turn on that kinetic chain ready for this one, but all right, let's do it. Perfect. Push up.

Now, tuck the chin down. Because we always want to have as long of a neck is possible. Now can you press into the ground? Can you take your body any higher? Ooh, I love love. Love, love, love that we've got our shoulders on, we've got our chest on, we're gonna hold for about five more seconds.

Legs are active. So much activity happens in a push up in the legs that really helps lighten the body three to one. Perfect. Congratulations. That's round one. Now we're going to do an abbreviated round two.

That's going to be about 20 minutes, which is just ideal to get started with. Okay, so now, let's go back to our skydiver. Okay, now this time before the first time, we're really reaching down this time, I'm gonna have my hands out a little bit. Think belly Buster off the high dive, right. Okay, so you're gonna be laying down flat again. Can you hear me yourself some, some, some wingspan here.

And what you can do is go ahead and let your feet separate just a little bit more. Okay, now, maintaining your low shoulders because the first thing that happens on me is in everybody else most likely is your shoulders want to creep up. So keep those shoulders low for me. Okay, now take your wrists and your heels in the back your head to the sky at the same time. Now you're talking bud, good all the way down. And then blow out.

Good inhale you guys see how he's using his breath to create the initiation of the movement. Watch again. before he's timing it perfectly, he's using his own breath his own advantage to more good and the last time make it perfect shoulders or low, hamstrings are turned on video to fall and rest. Nice job. Okay. Now this time, we're going to do a harder round but it's gonna be a little bit shorter.

So let's go back into our side plank. This time I'm gonna have you face the camera and you please. Now before we were on our knees, let's say we did about eight to 10 this time, let's call it let's compromise on five. Okay, hit it on four but Peck was the five right so now what we're gonna do is we're actually gonna let our feet good. You What we'll do is we'll the top that will be in front it will be over like this because you You can let the internal portion of this leg help you drive now, here's the let's just take a second. Now, we haven't gotten up off the ground, we didn't run around the block, but already you know, he's sweating, the body's moving.

There's so many core muscles at work here, that you're getting a great work even though you've not physically run or walked or done anything. Okay, now, checklist on posture, shoulders low. Pinch the pencil, hold the credit card in between your bonds. It's Christmas season, don't want anybody find that I'm gonna charge a huge bill. Okay, now, take the good breath. And blow out lift the hips up.

Good. And down. We'll do five more. Good. Beautiful. Let your whole body help to last one only to hold this one and grow strong.

Grow strong, be nine feet tall, be 10 feet tall, be 11 feet tall and back down. Almost done by just a few more. Let's switch to their side here. Now this is making sense, right? You're feeling when I'm suggesting like drive the elbow on the ground that shows long you get that it's it's awesome. uncomfortable, right?

It's new, but you can tell it's better for you, right? Okay, good, good, good. So firm feet here. Okay, grabbing with the legs, driving that elbow into the ground. You can also do something, help yourself. Open the palm and press the palm in the ground.

Really pressing into the fingertips. Now take that good breath, only doing five and left. Good driving through here, really push into your your feet. Good. out a baby, Greg, two more. Well done.

Last one, make it the best of the day right here. Hold it grow long, grow tall, hips forward, three to one and rest. Nice. Okay, now we're going to finish the day with a low plank. So let's go ahead and get back into a push up position, except this time the push up will be from your elbows. So all we're going to do is take our elbows, put them into the ground like this.

Okay, now, and what this does is it shortens the lever. So now instead of long hands, you're going to be from an elbow which since we've done our This is now our second round. We're really trying to make sure we don't do too much. We don't exhaust the body. We're just trying to kind of bring the whole back into the stable. We don't want any problems the first day, it's just a build up.

Okay, so now strengthen the legs, drive the elbows in the ground. Believe it or not, you want to use your chest muscles, your pectoral muscles to drive those elbows and wait hold for 10 seconds and on three to one and lift. Use the legs, drive the elbows and shoulders low. Hold the pencil, squeeze the credit card for three, two, best of the day one and done. Well done, but well done. Congratulations.

That's a basic run through of your core. You know your your spine is the tail of your brain. So if you get your spine nice and strong and make it flexible, they say motion is lotion and all the endorphins that you get from exercise your body saying Whoa, call the navy seals, you know calling the EMF send, you know endorphins to this guy, which means inner morphine and growth hormone. So your homework right now is once you get you know, take about 30 to 45 minutes and just drink a little water no food at all. Because what happens is you've probably heard people say, don't go swimming within an hour of eating wise because as soon as I put food in my mouth and it goes to my stomach 85% of my body's blood supply is going to go to the stomach to help digest the food.

It's got work to do here, right? I mean, it's got work to do the blood that is in other areas, your body, you don't want to put a bunch of food in right now. For the rest of the day, you want to keep your carbs as low as possible. Now, carbs are like sugar, pretty much same exact thing. So by keeping your carbs low, your body says, Well, I'm gonna burn something. If I don't have any carbs or sugar, I'm gonna burn fat.

Is that cool with you? All right, that's what I'm looking for. So keeping your carbs low will force your body to burn fat. And then that's where we're really going to see the results. Get with superfoods is a great low carb alternative, but you can also do it on your own with just low carbs in general. I want to say a special thanks to my friend Andy.

Well done, but he did a great job. You're great. You're great model. I see huge future for you. Thanks for joining us today. We're going to come back in tomorrow.

And we're gonna go ahead and build on what we've built on today. But congratulations. Give yourself a pat on the back and we'll see you shortly. Take care Hi, everyone, welcome to the first day of the guiltless meal program. Now it's breakfast you're probably hungry, so we're going to feed you some good food. We're going to have a guiltless sandwich for breakfast this morning and it's an egg sandwich, 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 to still get you that good nutrition in the guiltless food products. So with one or two slices of guiltless sandwich bread, you can toast them or not. I like my toasted. We're gonna use half of an avocado.

You can slice it you can mash it but get it on one side to that sandwich Fred, and then on the other side of the bread, we're going to do one to two Fridays. I like Friday, you can do scrambled, poached over easy, 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, have your guiltless sandwich this morning. Okay, it's day one and we are ready for lunch.

Today we're gonna have to guiltless wrap. You can do either chicken or tuna. When you drain the water from that can only drain half it keeps really good moisture and flavor if you keep some of the water in the tuna once you scoop it into the bowl, scoop the tuna or chicken into a bowl. Now add one heaping tablespoon of Manet's you want a canola oil free Manning. I also love some Dijon mustard in my tuna or chicken salad. So do about a teaspoon of Dijon mustard.

And it's really simple I just season it with a little bit of sea salt, some fresh cracked black pepper. And that's it. We have our two guiltless tortillas like side by side and I'm just going to take two heaping tablespoons of my salad mixture into each tortilla, wrap them up. And that's all you can add in a little bit of spinach or greens if you live for a little bit of crunch, Christmas crispness and water in your wrap, but it's up to you enjoy lunch guys. It's midday between lunch and dinner. We're ready first snack we're gonna have 12 raw almonds today and then reason we say 12 is because it's really easy to get carried away.

And so we really want to watch our portion size. And so we're just gonna have 12 raw almonds. They have that good healthy fat protein, and that good healthy fat is going to keep you full till dinner. Enjoy your snack. Okay, we're wrapping up day one with dinner. This was our first day we wanted to take dinner really easy, enlightened, simple tonight, not too much.

Prepper fun. Okay, we're gonna have it roasted chicken. Maybe it's a roasted chicken from your little local grocery store. Free Range chicken, antibiotic free, hormone free if you can find it. And we're also going to pair that with steamed broccoli. steamed broccoli is really simple.

It only takes a few minutes and boy is that delicious. What we're going to do is just take about an hour distilled water at the bottom of your pan, maybe a saucepan or even skillet will work. You put a steamer basket right inside of that and put your broccoli on top of your steamer basket. Let the water boil underneath or kind of simmer but you don't want the water to actually hit your vegetable because that's when it can lose all its vitamins into the water. So just give it enough space to where that steam rises up, hits the vegetable and softens it. Don't do it too long, probably just four to five minutes is perfectly good and just l didn't pay so it has a little bit of pris to it.

You don't want it to be soggy. That's it for dinner guys. I hope you've enjoyed your first day of your guiltless meal program.