Welcome back. How are you feeling? like kind of like excited? Okay, cool, everybody welcome back my friends Cc Cc does not know what's about the hitter because today is an intense ABS day and so she sort of drew the short straw on this one here and she's tall and he's long he's got a long core so she's really gonna have to work on keeping her buns active and her shoulders low so as to compact her core together to make it strong. You got that and if the challenge champs, Alright, so what do we do when we always start we hit the floor, we do our skydivers, we'll get our lower back race so let's be on the floor here. Don't make fun of her socks because I already did.

So what we want to do here is chin is a nice and tight now this is a great example because seesee being so tall and long and having a an ectomorphic body type she really has to be more vigilant and how she controls her body. If you're five foot ex gymnast, am I gonna say it's easier for you, but you don't have quite as long to go. So for somebody like her she's really got to focus so Pull that chin in tight, let the hair line there you go beautifully Sasha just made her cervical spine so much longer. So, we're going to go ahead and push your heels all the way back like so, and put pull your toes in this the fact that she's turned her foot on she's flexed or foot is going to protect her knees. So now for our skydivers, we're just going to go ahead and lift your shoulders and the backs of your knees to this guy seesee for 10 times for five hour nap but you won't take that head up off.

He wants to lift the head there you go. Good. Nice. Make sure to get that air out. Good. It really helps violence.

I did say violent Can you breathe and blow out because you cannot get air out fast enough. Think about a dual exhaust car think about you know plumbing system that's bigger. You want the bad stuff out. You don't want it hanging out three more. Good. and nice.

Now we'll be on a side plank squid and face the camera for me cc drive that right elbow and so you actually got to be on the elbow. Good. Good. Good. Palm is gonna be flat down on the round like that nice. Now you want to stack your feet in this particular case, we're going to do it a different way.

Today we're going to stack the feet, hands is going to be hard into that left tip. Now, drive into that right elbow, drive into this left hip and try to lift those hips up off the ground. 10 times, okay, all the way up into the air. Got it. And good, nice. Well done.

Very well done. Good. Now, again, I want to hear some I should be able to close my eyes and count your reps. Good. I'm really doing it for those of you that are at home watching but I really want to come in here and reinforce that blow that air out. Beautiful three more. Good hips pushed forward to last one.

Boom. Nice. Other side. Now I know it seems redundant. We all Daniel you always do. skydivers inside planks before you work out but guess how many people get hurt working out with me?

None. So this is important to really protect and bless your lower back. Same thing, drive into that left elbow, drive in with your right hand into that Good. Can you push your hips forward anymore? Can you touch your belly? Ooh, I like that.

Even though it feels crazy and weird, keep going. I love it. I love it. I love it. I love it. Because you're creating new muscles, new muscles that have never been used before.

Good five and sort of blow an ad across the room. One more time, that's a big and go. Nice. Okay, cool. So now let's take a second. Let's go ahead and have this you're gonna be underground.

There. You have your hands. Over here, you're gonna grab my ankles. Okay. So heads down, grab right around my ankles. Perfect.

Now what I want you to do, I want you to bring your feet to my hands here. Okay, now flex your feet, you want to really exactly just like so bring all the way up and then down. Good. And so we're kind of doing a little bit of a warm up still, but she's really getting in with your eyes. You can see how this is areas getting longer. Good and that's what's getting stronger.

Now cc turn your buttons on. That's what's going to protect your lower back five and turn your butt on four. Three good is it harder to that's a yes, one more time. Nice. Okay, take a second feet on the floor. The fact that we're doing plyometric type exercises, we're not going to do as many, we might do eight to 10 to 12.

But we're going to do explosively with perfect posture and we're going to stop. This is not a high volume data. This is a short powerful day. Okay, now, we're going to go ahead and do around the world. So same thing for leverage sake, grab on to your partner's ankle, or you can grab onto a couch with a stationary object. Now CC, only gonna bring your feet up to my hands.

Okay, flex your feet, and I want to go all the way around the world. Good. All the way. Good. Very well done. Keep going.

Give me two more each way. Good. feet, flex feet, flex feet, flex feet, turn your bones on. Good. Use your elbows like you're doing great. Now take a second Okay, we're gonna go the other way.

Quick question for you folks. This goes for your home to your backfield. Okay. Okay, good. Why because our buns are turned on I tell you works. Let's go the opposite direction.

Good. Arms are strong. Chest is strong. chorus strong and last buns are strong and cut nice. Take a second good, it's explosive, it's plyometric, it's powerful. Okay, so now we're going to go to flip over, okay, I'm going to be in a push up position, please.

Okay. So what you can do now is going to be on a high pushup, meaning you go ahead and beat with your hands extended, okay, on your toes. Now, what I want to go ahead and do is replace where your right hand is with your right elbow. So boom, and then left elbow, and then that puts your right hand where your right elbow isn't pushed back up. Oh, yeah, this is called high plank, low plank. And before you do another one, what I want you to do is focus on your legs.

Strong legs is going to make this easier. So we had a little trouble the first time, but if you keep your legs and core strong that try it again. Okay, good. Good. Oh, much better. Two more.

Down, down. Press, press, use your legs one more time. At a girl take a second and put your drop your knees to the ground for a second. Again, this is explosive stuff. You're going through many different ranges of motion. You're involving the whole body.

Quick bursts. So now we're gonna the exact same thing except this time, we're gonna drop a left elbow, right elbow. Now another thing you can do, you can also go kind of to a pointed elbow, or you can kind of go to the ground like this. Like this. The one you did was way harder. So do it the simpler way this time.

Okay. So same thing when we need a perfect posture, drive through your elbows, keep your legs active and replace your left elbow with your left hand. Good girl. Nice. Short pops of breath will help you I promise. Use your breath to bless you one more time.

And relax. Good job. Now as we do this, you know, 10 1214 times you know different days, you'll get stronger but we just want to focus on perfection this first time Can I get an amen? Okay, so now I'm going to go back up top. We're going to go ahead and do a what we call windshield wipers. Okay.

So same concept, you can use a couch you can use any sort of a weighted object. You can use your husband, your partner, your co worker, whatever they give Wrap your hands right around my thighs to help my feet don't stink too bad. Feet are going to come up here. Okay, you want to flex those legs. Now we're going to do is you're really going to use these elbows here for leverage. You're going to go straight to the left.

Uh huh. And straight to the right, good. It's about quality. Let the little muscle fibers catch up to the big one. That's what we're doing here. The big ones are fine.

They don't need your help. The little ones do got it. Good. And for good, feet are flexed. Knees are active buns are active one more each way. Good job well done.

You're relieving tension in your lower back nice and relaxed. Anytime you can. You can thoroughly flex your spine like this left and right, you release tension. You release anxiety and you release depression. Okey doke. We're not done yet.

Stay still. Okay. So again, since we're already kind of you know, she's just feeling how long we've been doing. This is probably a little under 10 minutes, but you're feeling it right because we're asking your very long torso and legs to go fast but there and fast back okay. So what going to do now is literally called the plyometric explosive push. So you're going to be here, okay, your feet are going to come over to me here.

Now what I want you to do is I'm going to push your legs as hard as I can, I don't want you to let them go past about there. So you're trying to stay close to me and I'm like, go away, but you come right back. So maybe this time you only go to about here. So it's like a short bursts like boom, and come back. So boom, good, good. Nine, and come on faster, eight, and six years, your whole body lets your whole body happy five, and four.

Yes, I cheated on counting. It's okay to three. And to turn your buttcheeks on. And one more. One more. Go, go, go, go, go.

Well done. Well done. Good. Another thing too, I want to talk about his breathing. I know I've spoken about this a few times. But if you let yourself or if you per movement, you never get into a situation where you're out of air.

So by using a little pops of breath, which doesn't seem like a big deal until now, right? So that's why popping your breath is good to pop, pop, pop, pop, focus on the pop, and the inhale will automatically come back in. Okay, you ready for a couple more Almost, here's the deal. Now she's a little bit tired. We don't want to beat up on her too much. But we do want to get something out of this.

So we're going to do maybe six reps each direction with perfect posture, and that will allow her to build on next time. Okay? So we're going to do now is we've done a straight and we've done a vertical, we're going to do a 45 degree angle, so grab on tight, okay, here's the deal, here's my deal with you. We're gonna do for this way and for this way, so have perfect posture, because we don't have a long way to go. Okay? So hey, feet here.

Okay, we're going to go there, and then back in there. And then that good and to and to good and strong, and three, and three, and one more each and four strong core, strong bonds, strong bonds, strong bonds, and relax. Good job. Take a second. Okay, now what I want to do is to flip over for me, because we've done a whole lot on the front, we want to kind of let the back have a little fun as well. Now what I want you to do is to read reach down, we're just going to replicate a skydiver.

We've already done a few of these before, but I want you to go ahead and just take a second to let your lower back kind of catch up. That keep that Chin in the opposite. There you go. Good chin is tucked nice and tight, long back of the spine. And just go ahead and take your shoulders in your heels to the sky. Let's go seven reps. Again, it's about quality, not quantity.

So seven, but I want here a little pop. Good getting the practice to have it popping, popping popping air because then you're never going to get out of air. If you are constantly blown out, it'll automatically come back in. One more time. Beautiful. Okay, so friends, we're a little over 11 minutes now, which is great.

We have one more exercise to do. You have two sec. Awesome. What are you going to do this time? You're gonna use your buns and your legs and your quarter really hold you tight. Okay, rhetorical question.

Yes, she is. Okay, so we're gonna go around this time, we're gonna do one more around the world. So let's have you flip over. Okay. Now, you know, this is your last one. And we've said it before, leave what?

The way we leave this exercise session today is where your mind is going to pick up next time. So it's super important to go ahead and do with perfect posture. We're going to go over round the world three times left and around the world three times, right and you're finished. I want you to think about nothing more, I want us all to think about nothing more than just keeping your bonds active. What is the absolute middle of her body right now? It's the bonds.

So she activates them. She's going to make sure that everything below the bonds and above the bonds is turned on as well. What you're going to turn on bonds, funds, all right, hands go back around around the world three times around the world three times and you're finished but the only thing I want you to focus on and you're focused on cc is can you keep your bonds active? All you know x seconds of this time, all 360 degrees. Can you keep your bonds active the whole time? That's your only go I don't care how sloppy the circles are.

I just want the buttons to stay engaged. Got it. Let's do a champ. All right, all the way down. bones, bones, bones, bones, bones, bones, bones, flex the feet, bones, bones, bones, bones, bones. Good.

One more time, bones, all bones, bones, bone. We're taking a break, stop, recalibrate recalculate, we have three more reps and you're finished for the day. Yep. And go buns. Gentle bend in the knees and buns. gentleman's the knees and keep your glutes on one more time all glump bonds bonds and you're finished.

Well done, well done, well done. In intense course sessions. What we want to do here is we're also going to stretch when I cc flip over for me real quick, it's essential that we stretch our lower back or excuse me, our our core and our our hip flexors because they can pull on the lower back. So CC, do me a favor and take your right knee and pull it up to the side there for you. You want to kind of just like that. Now, take both your palms and press them in as if you're going to do a push up and I want you to before you do, turn your buns on.

Now pressure set pressure chest up off the ground like a cobra, by turning your buttons on you protect your very delicate lower back if you didn't turn them on, and you just kind of went in, went into a motion like this, you dump into your lower back. So by turning your buns on, you kind of push back against the the stretch there. Now take a couple deep breaths by a couple of into and let it all out. Let it all out. Let it all go to the very bottom of your lungs and get rid of all the oxygen or the carbon dioxide. That's there.

Now Okay, one more time. And blow it all out, press. Keep your shoulders low, low, low, low, low, focus on the left hip flexor neck, chest is gonna go down. Okay, you can take your right leg back. You're gonna bring your left leg up this time. Again, this just protects your lower back, turn your butt cheeks on.

Now press your hands into the ground. Good. Keep your shoulders low. Good. You feel the difference when you just kind of bring your shoulder to the lower. Good.

Now let that right hip flexor, hip flexor stretch. Okay, give me three long, exhaustive, deep breaths, get all the toxins that were created in the muscles out number one, it also brings your body down so that you can move on the rest of the day. You know, go cook dinner, go on to work, things like that. And good friends. That's less than 15 minutes intense core exercise day. And you've obviously we've graduated to this point number one, you should just be happy that's even gotten here.

But he can stay intensely focused for less than 15 minutes, you're going to build a super Powerful core and guess what a super powerful core looks like and looks like the fitness magazines and you can have it to keep your carbs low tonight because again, you don't want to add any you don't want to store any sugars and carbs is fat. You want to burn fat. You know the truth, the tools, you know the routine, you know it as well as I do. God bless you. We'll see you tomorrow. It's day 14 and I want to leave you with one of my favorite most delicious, satisfying comfort breakfasts.

Today we're making french toast with Gillis cinnamon raisin bread and we're gonna top it with butter and fresh berries. Now to make your french toast it's really simple. Just take two organic eggs crack them in a bowl and take your bread your guiltless cinnamon raisin bread Read and go ahead and dredge it in your egg. You can also add a little bit of vanilla extract or maybe a little bit of almond milk to your egg wash to give it some flavor. But go ahead and let your bread sit in that egg mixture for a minute or two to actually let it soak up all the egg and yummy flavors. Now, take your skillet and add some butter to it and let your butter brown down.

Melt down. The reason we use butter instead of nonstick cooking spray is because butter is gonna bread your french toast better than a spray wood. So take your soaked cinnamon raisin bread and put it in your Hot Buttered skillet and cook for four to five minutes on each side until each side is totally golden brown. When you're done, take them out of the skillet onto a plate and take some grass fed yummy good high fat natural Butter, never margarine and slap that good butter on your french toast and top it with some berries. If you like it a little bit sweeter and you want to add a drizzle of maple syrup, remember to use the 100% pure maple syrup Grade A or Grade B, none of the fake stuff. We're all about real whole quality foods.

Okay guys, I'll see you at lunch. Day 14 for lunch, there's nothing like a classic turkey sandwich. Now we made this same sandwich on day two. So you've done it before you know how to do it. But go ahead and add some of your favorite veggies on there. Maybe it's some red onion, some avocado, some greens or some tomato.

Make up your face. You burnt sandwich today for day 14. You've done so great. This whole meal program I'm so proud of you make your favorite turkey sandwich today for lunch. Your snack today is just raw, whole veggies. We're just having carrot sticks and cucumber slices.

This is fresh in as whole as it gets. And it's yummy. And it's satisfying and it gives you lots of vitamins and nutrients to. If you have that favorite low sugar, low carb dressing that we've been talking about this whole time, go ahead and dip your carrots and tomatoes and cucumbers, spices and your favorite dipping sauce or dressing and I'll see you for dinner. Day 14 dinner is one that we've had and loved before case study is with your choice of protein and cheese and guacamole on your guiltless tortilla. To me there's nothing better than a crispy crunchy toasted guiltless tortilla on the outside a delicious healthy protein on the inside with melted gooey cheese in that fresh guacamole.

So I wanted to leave you With one of my favorite, healthy, guiltless meals, I'm so thankful that you joined us for this 14 day, guiltless superfoods meal program, but it doesn't stop here. What I want you to do is do it again, start a day one and go all the way through this meal program again, because hopefully you have seen changes, you have more energy, you're losing some weight, you're increasing your muscle tone, you're sleeping better, you've now started making healthier choices, you know what to eat, you know what's low sugar and low carb and what's good high fat and what is going to give you the fuel to last through not only your day without needing more caffeine or more those sugar highs, but you know that the good healthy food choices you make is what's going to get you through so I'm proud of you for sticking with it through day 14 but do it again and I Want you to continue to see results and make this your healthy lifestyle forever.

So thanks again for joining us. I'm Lindsay, and I'll see you then when you start back on day one tomorrow for breakfast, we're going to take our guiltless tortillas and put it down in a hot skillet. First, the skillet is about on medium to medium high heat. And there's a little bit of nonstick cooking spray in our scale because we don't want the tortilla to stick. So with that skillet in the pan, we're going to start building our case study. We're going to lay down some cheese, I prefer mozzarella, and then I'm going to put my protein.

I've already got some pre done rotisserie chicken from the store so that's what I'm going to use because it's easy and I don't have to prepare chicken as well. So I have my rotisserie chicken. And then I'm going to cut up some peppers and onions, some red and green bell peppers, and since sweet onion and lay those right on top of my chicken. Then I'm gonna fold over the The other half of my case study so it's like a half moon. I'm gonna go ahead and hold it tight and let it cook on each side for about four minutes. Let that cheese melt.

Let my peppers and onion soften up and then flip it and then cook it for another four minutes on the other side. When you're done, everything should be warm and melted and gooey and all those flavors melding together but you still have a little crispy nest of your vegetables which is really nice to enjoy dinner, guys.