Hello and welcome back to guiltless fitness and today we have Lauren here and she's gonna help demonstrate our second round of core exercises. So, the first round we got some basics in we learned about posture, we learned about maintaining your posture through different movements there, we're going to build on that, we're going to go ahead and get a little more creative. Don't get scared, it's already good. But we're gonna go ahead and again focus on posture as we move through the second round of core exercises. So let's get started and as you'll learn about me, what we always want to do is we want to start with our court with our with our skydivers first, it's the best way to get your lower back which is the most prone region to getting hurt warmed up. So it's always start with skydivers.

So Lauren, go ahead and hop down the floor for me, please. And Lauren is a great example cuz she's got a long course so she really has to be mindful of keeping her perfect posture during all of our movements. Now, what we want to do is we want to put the forehead to the ground right now good because again, we see We stretched out to the cervical portion of her spine, which is her neck. So I love a long neck. Okay, that's perfect. Now, what we want to do is Lauren is going to go ahead and reach her fingertips all the way where her left is going to be towards her left foot, and her right hand today is going to be up in front of her.

Now, the trick here on this skydiver, it's got a modification is she's got to keep her shoulders low. So remember, shoulders are low, holding the imaginary pencil and of course, grabbing onto the imaginary credit card. So she's going to take a big inhale. And then she exhale, she's going to take her right wrist and left heel to the sky at the same time and begin. Now I was telling earlier, this is the time to breathe out loud and just go just make as much noise as you can. And because your breath is what initiates your movement, and if you let that breath, your lifeforce, really, you want to almost actively the rusted out So Lauren, do me a favor, keep going to make that thrust of your air half as long But twice as powerful, though.

Now we're talking. Now what we can do to let you doing great Lord, pull your left toe in towards your knee. And what I mean by that is you're going to go ahead and go like, right there. You want to flex that foot. We talked earlier, when you turn this muscle on and inserts in your need protection. Now let's get five more under your belt.

Good, nice, Papa. Beautiful, everybody. She's got a perfect posture. She's maintaining the integrity of what she's doing, which is ideal to more. We're working with a pro here folks. Now let's go and switch sides Lauren so you hadn't reached with your left arm.

Reach down with your right again, go through your mental checklist. You want to go ahead and be long neck, shoulder blades together holding that pencil buns hold the imaginary credit card and let's get six under our belt here. Nice job. Something else like to consider too is can you hold an imaginary golf ball between your chin and your chest and that helps to really force your neck to stay long three To last one, shoulders low be the best you've ever been last time. Nice. Okay, so now we're going to go to a side plank, Lauren stare at the camera form, you're going to be on your right elbow here, okay?

And not much different than last time, except we're going to start into a long plank. Now, what we want to do is to go ahead and pull your toes in tight, and when I say pull your toes inside me, you want to flex your foot. And by flexing your foot, you like I said, You protect the knee and you protect the ankle as well. So, this time, what I'm gonna do is pretend that you're a bow and arrow. Okay, Lauren, so your belly button should be the farthest away for me. Right now, when you do your side planks, go ahead and start and I'll go ahead and modify as needed.

Eautiful Okay, now she's gonna go ahead and lift all the way up. And then all the way down, just barely not touching the ground and go all the way up. Now. Can you touch your belly button to the camera in front of you try for eight more. Each one, try to be a little bit further forward. It's good.

I want we want that like recalibration. That's what we want. We're here to make to make ourselves better. So it's okay. It's different. Colt.

Nice three more. hips forward, hips forward, make these the best you've ever done making the difficult. Make the weak places strong to last one. And that breath is what saving her it's it's allowing her stomach muscles to get strong. Now we'll flip sides. I feel a champ.

Yeah, good strong for what it is it's work but it's doing it the right way, you're going to get twice as much done and half the time. So again, it's all about the shoulders low. It's all about the shoulders blades together, hips are going to be forward. And you can go ahead and put your right hand on your palm on your hip rather, I'm sorry, on your hip like you had before. Now Believe it or not, the harder I press in with my right hand, the easier gets I still don't understand how that works, but try it. So you're creating sort of a ball of energy, hips all the way almost to the ground and then all the way up to the sky.

And 10 and good little more Papa breath. Good. And pick up the pace, sister. Come on. We ain't got all day. Good.

I'm just teasing. hips forward for three more Baby, make them the best you've ever done. Last one, well done good job, great cadence. Great pace can now we're going to be on your back. So go ahead and leave your head down there where it is, you know, lay on your back, what I want you to do is take your right ankle and put it on your left knee, okay, now, you want to do is again flex this foot because when you flex you protect the knee, it's almost like putting your knee in four wheel drive. So here we are.

Now what I want to do is again, same thing with this one here. Good. Everybody can see the muscles turned on. Now, I want you to reach down with both hands, creating that long neck Does everybody see how long and elegant her neck is when she really reaches down. That's how we all want to be. Now you're going to go ahead and drive through this heel and lift your hips, your hit points.

Try to touch the ceiling. Good pop, that's good. That's good. That's what we want. We want energy we want motion. Okay, now all the way up and all the way down so you can have a rhythm going.

Good. Once you can feel us there's two muscles that run from the back of your of your hamstring desk, your leg bicep, your hamstring. Both of these we're going to be working hardcore. Do you feel how there's two muscles kind of work in there? Even though you kind of think there's One nice now can you press into my hand as you go all the way down? And then as you go all the way up press in here, do you feel it on this hip?

Nice. So you kind of exactly and it should feel good. You know, the fluid the the, the joints should be lubricating itself. Again, she's doing a great job of keeping her shoulders low. Three. How loud Can you read?

Ah, she's a ninja. Okay, now we'll switch sides. Same thing, because again, what we're trying to do here is go to the weakest places and make them strong hips. Typically, your hip flexors are the weakest so if we can make them strong, you don't have any problems. Right. Let's get eight of these in real quick.

Good. And I mentioned last video, you have Preston here. There you go. 80% of your toxins are released to your breath. Think about it. respiration, gets rid of 80% and only 20% for perspiration, defecation, urination, so breathing will get rid of your toxins faster than anything and one more.

Boom. Okay, now both of you On the floor for me, okay, now what you can do is put your heels together and let your knees flop Open wide. Okay, there you go. Nice. Now you want to get pull your toes and tight, that beautiful protecting those knees. Now, when my knees reach kind of under your legs here, again, crane, that long neck, then you want to take your hip points all the way up to the sky as high as you can, you will really going to feel it in the hips.

If you sit at a desk. If you've been driving a lot, your hips can get tight. This is a great one here. So go ahead and start good. Again, long necks is really reaching, and she's letting her buns or gluteus medius in her hip joints really get Do you feel kind of a house kind of you know, loosening and it should feel you should feel endorphins from this. Good, good, good, good.

Again, she's doing a great job of keeping her shoulder low. It's so easy to let them kind of get up like this, pull them down and tell them who's boss. And two more. We're trying to shoot for 10 to 12 because we want to go through a volume of exercises and we can always do two or three times if you want to but but the majority of the exercises we're working with here, we just want to go ahead and get through through as many as we can. So let's go ahead and butterfly hip lifts. Excuse me, low plank.

So now I want to go out and have you over in a push up position. Okay, so let's have you own your elbows and your toes. All right. Now go ahead and spread your feet apart about six inches. Now what I want you to do is to lift your right leg. And now you're and then that goes down to the left leg.

Now, can you lift your left elbow and then your right Oh, that's okay. It's okay. And now the other ones Good. Now continue on at this pace. Okay, we're gonna go all the way through. Now the trick here is stabilization her core and her quads have got to stay super stable.

Alright, now we're going to go through two more rounds. Guess what, you've got a super expensive glass of Chardonnay on your back. Don't spill the shoulder nay. So it's all about mental games. Can you create a structure a structure, a rigid, you know, body composition where you're keeping your stabilization right where it needs to be good. add one more round.

Hold the wine, hold the wine. Good and relax. Nice. Okay, now, let's have you flip over. Okay, you're gonna put your hands behind you, and your feet are gonna be right there in front of you. Now what we can do is we can do a supine table.

So the most important thing here is to pull the shoulders down because I can already tell you by looking at your my shoulders wanting to creep up, it's human, it's human nature. You want it this is where you go when you get weak, so strong. Okay, now what I'm going to do is kick your feet out a little further. Okay, now I'm going to raise your hip points to the sky, creating your perfect table. Perfect, good and then all the way back down. Again, they can spread your feet just a little bit to give yourself a little room nice, and it's up and down.

10 Times, okay, you're gonna feel in your hamstrings, in the buns in the lower back. The goal is to create a strong rigid surface. Hypothetically, I should be able to sit on her left hit point like a park bench and hold it, hold it, hold it. Hold Hold it, hold it. Can you go a little higher? Hold it four and three.

How strong Can you be connect your body to great breath? One, and down you go. Good job. perfect posture is the only thing we care about. That's all that matters and you feel how they're kind of wanting to creep up, but you keep them down. You're doing a great job.

Good, very good. Yeah, you get that energy in there. it loosens up and he didn't want to go exercise every now and then. Yep. Okay, so now we're just gonna flip back over, okay. And we're gonna go ahead and do a mountain climber.

This time we're gonna be to high plank. So you're gonna be in kind of a push up position. Okay. Now remember, you have let's see what else is super rare and super expensive. Let's go. Skomer low.

I'm not a wine guy, understand things out there. Now I want you to go ahead and hold steady. Okay, bring the right knee to the right elbow. Don't spill a drop and in back you go and then left. Another example I like to give to is it pretend that you are underwater in a underwater aquarium with a great white shark and the great white shark is sleeping Okay. How Still can you be so as not to create waves to wake the great white shark out and I keep that in mind for the next for life or death here, right?

Look how our shoulder blades are starting to pop up. That's excellent. That's absolutely excellent. She's using the shoulder blades to help her just like a lion out on the tundra. The shoulder blades are popping up three more. That great wide is starting to wake up you got to be soup for still good is all about stabilization.

It's not about how fast you go, but about how stable you are to more impeccable learn by the way, and rest. Take a second good. Okay, now, what we're going to go ahead and do is we're going to go ahead and get into a facedown skydiver, again, we're wrapped we're almost through the through the first round. We're going to the second round now. Okay, now what I want you to do is I want you to take both your hands and reach up to the sky. Now the trick here is even though both of our hands are up, we want to keep her shoulders low.

So we're really creating strength in this area here because what happens you've seen sometimes older women men too, they get the hunchback they get the round. This is the anti round hunchback. Okay, so shoulder her being pulled down. Now you're gonna take both your wrists and your head to the sky at the same time along with your heels. So it's the same good neck. Can you keep your chin tucked tightly against holding an imaginary golf ball against your chest as you lift?

Basically, I'm asking you how hard can we make this on you? Right? But that's the goal when you can do it perfectly and you can do it with hard movement like this. You're kind of a baller, you're kind of a stud. Nice. Keep that chin tuck nice and tight.

How long and the breath is saving you. Good that pop of breath. It gives you a release for shoulders low. That a girl great adjustment to more. And boom. All right, now we're going to do a supine lift against going to be on your back supine, always means facing up.

Okay? Is everybody kind of see we're going front and back and front and back and front and back. It's called peripheral heart action. That's really scientifically meaning if you just send blood to a Low part of the body into a high part of the body, the hearts working, you're really burning a lot of calories. So I want you to be on your hands and knees. I'm sorry, your hands so your hands gonna be behind you like we did before.

Like your bridge. Perfect. Now we're gonna go ahead pop up into a perfect bridge. Oh yeah, can you do it with just one leg. Nice. Now keep that bridge nice and tall.

Good. Now we're going to also we're going to kind of March left and right now all of a sudden, can you keep your hips and entire? I know I'm asking a lot of You're doing great. Keep the shoulders low. Keep your stomach tight for seven, six. If I was gonna drop a bowling ball in your stomach, how would you react three and two.

This is impeccable by the way one and relax. Nice job. I see the shaking, that's good. That means your muscles are starting to kind of get a little tired. Okay. Now we're going to flip back over again into a three point mountain climber.

So a high pushup position for me. Okay. Now we're going to do the same concept before we're going to now she's got two feet on the ground kind, you know, a little more simple. Let's take a leg away. So let's take with your right leg. I want you to pretend you Have a marker on the back of your right heel and only to draw a big circle as big a circle as you can on the imaginary chalkboard behind you.

Okay? 10 nine, a good seven. Remember you're in the tank with a great way and you want to be so still that you don't wake him up. Good. Four, three to one impeccable now we're going to switch legs. Again.

I want to draw attention to her shoulder blades because do you see how I mean I can put my hand down in the shoulder blades are popping up. Excellent work. She's using the best of her of her long reads. Now we'll do the other leg 10 nine with integrity. Do it perfect. Do it the best you've ever done today.

Make yourself better and it will apply to every other area of your life. four and three chin tight two and one and relax. Last exercises today. Can I get an amen? Okay, but it's actually this one that wasn't it. Okay, last one.

So left elbow face the camera there. Okay, and we're going to do a side plank, a one leg side plank, okay, however, we're going Go ahead and let you only balance on this one leg here. Now, we I kind of gave Lauren a little prep earlier. So pop up into your perfect side plank. Okay, now what you can do is we're going to lift this leg just a little bit, okay? And she can kind of roll over slightly.

There you go. Good. I like the angle there. Now pull your right knee to your right shoulder. 10 and nine, press as hard as you can invent left elbow. Good girl.

Nice and strong. Beautiful. Good. I love the breath. The breath is what's saving you right now. That's what's giving your energy.

Good. Can you be nine feet tall? Can you be stronger? Can you be better? One more? Boom, we'll do the other side.

And we are a wrap here. Now before we start here, do you know what I mean? Do you are you visualizing by being stronger and taller, more perfect. Even though it's harder, you're allowing the smaller muscles to get to get stronger. Because the big ones are fine. It's the smallest they need help.

Right? So knowing that let's go to your weakest place and make it strong. Let's go 10 to the best 10 of the day here. Strong chest, shoulders low good Good pop of breath. Think about a tennis player hitting a serve. It's a grunt it's a pop of air.

Oh, good. Well done. And three, two. And that's a wrap. Well done, Lauren. Great job.

I hope that you enjoyed this and home. It's all about getting in and getting out, get your heart rate going for about 20 minutes, and then stop because we've all got lives and we can't spend hours in the gym like Donald's good doesn't happen like that anymore. So here's the deal, you did great, you exercise wonderfully. The way that we're going to get the most out of this right now is to keep your carbs and sugars low. So don't want to carb up after this. You don't want to get a bunch of breads and grains and starches.

You want to keep your carbs low. As a matter of fact, for the next hour, don't eat anything. Just get water back in your system and you're fine. You're not going to die people like I got to carb up No you don't. So keeping your grains low. Of course, gorilla superfoods is a great way to enjoy breads and pizzas and tortillas and all those things.

Thank you that will allow you to enjoy the experience of bread but still keep your carbs super low. Or you can do it the other way. You know Just keeping your carbs low. This is the way we're going to see the most results in our in our two week program. And then of course in our month program, we want to really see results when you're working so hard, why waste any of it? We're looking forward to seeing you again tomorrow.

Thank you for being here. We'll see you soon. It's day eight and today we have a really special breakfast for you. This is a guiltless quiche. Now first we're going to make our quiche crest by taking two and a half cups of guiltless seven seed flour, two eggs, two tablespoons of coconut oil and a pinch of salt. Now put that into your mixer and let it whip until it makes a dough ball.

Take the dough ball out, spray down your pie pan and Cush by hand your crust your dough to make Your crust go all the way around the edges, but you don't even need to go on to that upper lip, you can just stay within the walls of your pie pan. Now it's so easy to do because you just push it out by pan you don't have to or by hand, you don't have to use a rolling pin or anything. You just make it by hand. Now we're ready to make our quiche filling. We're going to start by deeming broccoli, just about one cup of broccoli florets steamed for about three to four minutes. Next, cook your turkey bacon.

And this skillet, we're going to use about four slices of bacon. Once you're Bacon's cooked, go ahead and pull it out and chop it up into small pieces. Now we're going to break six organic eggs into a small bowl and go ahead and beat him with a fork season with the salt and pepper at about one fourth cup of almond milk and one fourth cup of heavy whipping cream. Now the reason we use Almond milk and heavy whipping cream is because we need that liquid but we don't need all that heavy fat from the whipping cream so we break it up a little bit with the unsweetened almond milk. Now add in your bacon already cooked in chopped and your broccoli and let's add a little bit of goat cheese into this woody is a creamy and delicious so good. Goat Cheese usually comes in about those four ounce containers we'll just use about half about two ounces of goat cheese.

Mix it all together with your for now we're going to take this egg mixture and pour it into the batter in our crust. Now we had already pre baked that pie crust for about eight minutes so it's partially baked. Now we're going to finish off the whole thing together. Put it in the oven at 350 for about 25 to 30 minutes. If you start to notice that the crust on the edge of the key starts to brown too much. Go ahead and pull it out in about 25 minutes.

Put a little foil or parchment around the outside of it, put it back in and let the interior of that egg quiche completely. You're going to love this. I know it's going to be one of your favorites. The good healthy fats from that quiche crust and the eggs, the protein and all the vegetables are going to keep you full for hours hope you enjoy this day ate breakfast. Day lunch is super fun and delicious. We're making guiltless meatballs with kale, onion, garlic and bacon in them.

First of all, 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 I only want two tablespoons left in the skillet. Now add your kale to the skillet and let it wilt down for about one minutes 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 gonna 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 bowl 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 hands. 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 form them into balls, placing them on a cookie sheet. This is going to make about 20 to 21 medium to large meatballs. Royall 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 cool for a minute and enjoy your wonderful delicious meatballs for lunch. Okay, so your lunch had a little bit of preparation to it so your snack is going to be easy breezy. We're just having some carrot sticks. Use it or dip them in your favorite low sugar, low carb, maybe ranch with no canola oil, maybe at the low sugar vinegar, rat, whatever you like to a dipping sauce you like to use for your carrot sticks. Enjoy. Maybe you want to add in some cherry tomatoes or some cucumber slices to have go crazy with your veggies for your snack today.

Now I know you had a light snacks I'm not gonna let you go hungry for dinner tonight. We're gonna have burgers. Let's take our ground beef free range, no antibiotic ground beef And make as many burgers as you can add to that pound and a half of beef, you might get four to five patties and 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, maybe a little bit oregano, why not I love Reagan now 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 Patty. 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 them is diagonal going down and you're gonna have nice pretty big chunks of carrot.

Take your kale and chop your big kale leaves. heads down as well into nice big chunky sizes. Take your carrots and kale and toss them together with some olive oil, sea 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. 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 gonna keep you full all the way through dinner.

Enjoy dinner, guys.