What's up guiltless nation? This is Daniel and I'm here with the man behind the man behind the man. This is Greg Kuhn. He's the man who sort of, well, he's sort of owns the operation. And we're so glad to have him here today. And because he's so good to all of us, we really wanted to bring him in and share some things with him.

My favorite exercise day with these bands is the core, you talk about a quick way to feel good. And you know, when you sort of wring your spine out of all the toxins, the endorphins, I could go on and on, but I won't. We're just gonna go ahead and make sure Greg, you feel good. So you go home to the missus, and you're in a great mood and, and the same with you, when you leave this exercise session. I want you to feel better, and I know that you will. So you might have noticed I've got our resistance bands with us right now.

And what we love to do is to go ahead and put them on one little hook here, you can get all the way up to you can go from the least resistance yellow to green, red, blue. We've got a purple hanging out there for the real strong men, but basically keep them all collectively on one loop here and then you're going to use them as humans. Notice you're in a second with Greg. So, let's go ahead and kind of remind ourselves shoulders low, shoulder blades together and and then credit card that's a great card that's right between your what reference there you go in your budget. So same thing postures always perfect. And with this perfect posture, especially today, maintain this perfect posture.

As you'll notice, I've got kind of a slight lean backwards, which allows my legs to kind of participate. Then we're going to do all these wonderful exercises with that perfect posture with these bands with a smile. You ready? Let's do it. I love it. So we'll be face down.

First we'll go ahead and do our our skydivers, exactly face down. Okay, now, the concept we're really going to focus on here is we're just going to focus on our lower back so I don't want you to reach for me all the way back to your heels. So literally only to reach Good, good, good, both hands. Okay. Keep your chin up nice and tight. So anything that is touching the ground there is going to be your forehead or your hairline.

So as you reach you bring the shoulder blades down and get The shoulder blades together to hold your pencil, engage your buns, your butt cheeks. Now I want you to lift, press into my hands as you lift your chest up off the ground and blow out. Good. Good, the more violent the breath, the better. And I say violence I want you to focus. It takes energy.

Exactly, exactly, exactly. And his feet aren't coming off the grounds doesn't matter. Because his lower back is I love it. Seven, six, they can but this is definitely a good way to do it. And even better way to do it. You win both ways.

But you see how his lower backs getting all the exercise here and nice. Now we're going to flip over grid face the camera. Be on your right elbow for me, please. I would like for you to have and what I want to do now is almost kind of like you want to be on your forearms. So it's kind of like you're kind of like this. Right there.

Boom. Okay, now, why don't you just go ahead and stack your right foot in front of your left foot. Okay, sort of heel toe like this beautiful. Now, you're going to fight the urge right now that your hips are going to want to stay back because that's the easy way to do what I want you to do is to be strong. like this Yes, exactly like that in driving. So lay your palm of your hand flattened open, press into your fingertips and your elbow.

Okay? Take your left hand, press it into your hip, right about here, boom. The harder you press in here, believe it or not, the easier it's going to be. Now I want you to press in your elbow in your hand and lift your hips up off the ground for seven reps. Okay? So you literally driving into this elbow, and I want you to press in your feet.

Good, good, up and down. Beautiful. See, I was using his breath to his advantage. If I told him to hold his breath would be 50 times harder. And three, and two, and one. Our posture will always get better.

But the bottom line is he did a couple things very well. He exhaled. He kept his shoulders low, and he kept his feet strong. Now we're going to flip to their side, Greg. Okay, nice. Now up on that elbow.

Same thing. You want to stack your top foot in front and your back foot behind. You want to be heel toe Okay, now what I want you to do is to go ahead and same thing get strong, everybody's gonna get an angle from behind here, I want you to pull your belly button to my hands here. Okay? So I really want you to extend like this. Now keep the shoulders low.

Now kind of say you're kind of like this. Now, get strong. There you go. Now you want to maybe even pull this elbow right here. There you go. Cuz a little more underneath you now drive your heat your hips up off the ground.

Now you're talking good, drag, good. Beautiful. And three, two shoulder blades low. And Nice. Good. Now the fun part begins.

Okay, so the fun part begins for me. I'm going to take a seat and he's going to stand up and do the exercises. Alright, so we're going to get this out of the way because he's going to do lots of torquing and twisting and rotating and that's not conducive to that little mat. So what I recommend is if you haven't been doing a whole lot of these exercises, start off with a yellow or a green rather. Okay. So the first thing we're going to do here is what I call a ball turret gunner.

So imagine you're 1943, you're in the back of a b 17. And you're petha shooting the bad guys. Okay, so what Greg's gonna do is you're gonna slightly play his toes. Okay? He's gonna make sure his nose is behind his belly button, a slight lean. Now I like to keep my hands together, literally, I'll kind of touch my hands like this.

And I want my elbows in front of my body. Okay, good, because you've given yourself this much of a fulcrum in front of your body. Now shoulders low. Okay, it's gonna feel weird to start with, but trust me here, shoulders low. Okay, pinch the shoulder blades a little bit. Good.

Now you're getting better. And then squeeze the butt cheeks. Okay, now stay right there. Can now what I want you to do is I'm going to go ahead and open up to the camera completely that way. Good. Nice.

Now come back to center. Okay, beautiful. Now what I want you to do is you're going to let your left heel pop around, but you're going to leave your right leg straight. Does that make sense? Okay, so just gonna let that heel pop. Boom to my foot right there.

Well, you're gonna go to this way Beautiful. That's it now Come back to center and replicates the other side. There you go. Good. Nice. So it's obvious to me now Greg is too strong for a green.

So I'm going to get Greg to bed climbing up the ladder baby. So same thing here, perfect posture, shoulders are low. So we're trying to do is let the small muscles that aren't used to doing this stuff, do it. So don't want the big ones, the shoulders, they're strong, the back is strong. It's just the core. So let those elbows almost touching front.

There you go. Now, drop the shoulders down. kind of relax a little bit. Now take those left and right. There you go, Brad. Good.

Good. Beautiful. Good. Everybody, listen to his breath. Two more. Good, nice.

Take a second. Now what I want you to do is I want you To take pretend like you have chalk in between your middle fingers here, and I want you to draw basically hold these for me here, you're going to take these and you're going to draw a big circle like so how big of a circle can you get? That's the trick here. Okay. So again, exactly same stance, we're going to win a rock the stance for the next few minutes. Shoulders low, though, it's my natural inclination to get up here, but we want to go ahead and make the core strong, the everybody's already strong enough.

So draw a big circle and here's a dick. You have a baby. The baby has a stinky diaper, so you're a little bit like, you want to keep the hands a little further out, because again, the longer you make the fulcrum, the harder it is. So I'm going to paint a big circle, kind of going from about a foot over my head to about my belly button. Make the circle as big as you can, okay. This is what I wanted.

Good, Greg doing that. Keep those shoulders low. Okay, so lean back slightly. So if you want to point your belly button about five feet over my head, you know you can open up now. Keep going You go good. Do you see how he initiates every movement with the breath?

Beautiful. It's like getting funding and then starting a business. Not the other way around. Good. fight to keep the shoulders low because they always want to do that mind you to write. Good and what helps us to keep your butt cheeks engaged?

Because that'll pull the spine down. That's that is it right there. Two more. Nice. Okay, now we're going to do about eight to the other side. Okay, send me shoulders low.

Go to the weakest place. Make it strong. Give it all the workload here. That's it. I swear I good. Can you lean back and angle your belly button higher.

There you go. That's it right there. Greg. In France, it's okay if you're not doing it perfectly, because You're just always going to be constantly reminded how to do it perfectly. I have to remind myself it's been 20 some odd years I've been doing these exercises, but it's about breathing and keeping shoulders down. One more.

Nice can now Greg, you're gonna face the camera for me, please. You're going to hold both your hands knuckles together right in front of your belly button. Okay, now what I want you to do is you're going to extend your arms out when I say go, you're going to extend your arms outward as you lean back. Does that make sense? Correct outward, straight up to the camera here. Okay?

So extend those hands straight out, and you lean back and you're going to, you're going to take an inhale, and you're gonna hold out for that's a five burst of air count, okay? And, one, three, or five. Beautiful now what I want you to do is I literally want you to is again, the baby's got a stinky diaper. lean away from your hands as they go out. Okay. 12345 back end.

Good. Nice. Now the same thing, just let the shoulders relax and I want you to lean back a little bit, let your stomach do all the work that is perfect. And they're nice. Beautiful, good rhythm. Two more.

Last one night You stay right where y'all my friend, I'm going to switch sides. Okay, now same thing here. Now, again, hold on, you'll hold on to this for a second for me it's going to go. So you've really over emphasizing the lean back because the more I lean burn, the more my abs turn on. So if I lean back more, I'm really hyper focusing here. Okay.

Collect your breath and And go that's a huge difference I love it maybe has a really stinky diaper. Can you relax your shoulders a little bit for me, because you want to keep that pencil there, you will pull the shoulder blades open. That's what I want. I want how tight Can you keep that it's much harder, but you're going to get a lot better the more you know more exercise the places you need it to more and perfect. And now I'm going to go back to my, my home screen, I'm gonna, it's hard for me to see a fellow brother working out as I'm sitting down. So I'm gonna stand with you.

Okay, so now we want to do we already done the clockwise circles, and we want to do that. Okay, so now we're going to go ahead and do a perpendicular circle. So now you're going to stare at the camera this time again. Correct. Now, you're gonna take that stinky diaper baby and you want to go ahead and do a circle, about like this. Okay?

Now, I'm going to stick my exactly you want to stick in, you're going to go from about your nose to your belly button. So if you go too much higher your shoulders get involved. So it's gonna be kind of like you're gonna go again, lean back and you just like that. Okay? Again, keep your impeccable breathing. You're doing a great job.

That's it. Good. Nice, Greg. Much better. If you guys can notice at home how well he's leaning back and I want you to same thing, lean back, open your stomach up. The more you open, the more you give the chance to the muscles the chance to work out.

Good, Greg, lower those shoulder blades. That's it. Nice. Awesome job. Two more. Now as I transition, tell me how you feel Right about now how does your spine fat as your lower back, feel the feel good.

Feels loose. Yeah. Beautiful even sitting down, kind of up and down all that run around. Good end of the day, get a little blood flow. So when you sit in the car and you go home, good, awesome blood flow. Good, good answer.

So lean back. So we'll go through kind of our, our checklist again, so shoulder blades low. So assume the position there get shoulder blades low. Okay, so really how much create space can you create between your elbow, your shoulders and your ears. Give me a little pinch here, pinch the shoulder blade, you want to kind of pull the shoulder blades back like this. We're really opening up like you were saying, take a shot hit me in the stomach, you got all this area to hit with.

And then the last thing squeezes buttcheeks. Right. Now we're going to do 10 the opposite direction. This time we'll do is you'll actually go so go high to low so go away from me like that. Nice Good job. If you're a tennis player, if you're a golfer, if you're a boxer, if you're anything where you're lifting swing across your stomach.

These exercises are essential because what you're doing is you're allowing your stomach which is a stabilizer as well as it does explosive stuff that is stabilizing as you move your arms all across a pretty large plane of motion to more they blow the eyelids, their hats, what I'm talking about now, okay, we're gonna stay right here. Now what I want you to do is I'm gonna be squares and I want you to clearly articulate every single corner. So look before you've got about a two foot square by two foot square. I want you to pretend or trace 1234. Okay, and what will happen your breath hold this for one second, you're going to go the breath gives your stomach a chance to lock it also allows it to get the air out because again, we can't hold our breath forever. You got to give it a release.

So articulate every single corner my friend Exactly There you go. Now you gotta set yourself shoulder blades and pencil. Correct 342234 and the eyes There's a reason that we haven't worked on this before the video started, I wanted you all to see that if you get your breath, and you get your basic posture right after now maybe 1214 minutes. He's an expert now he's doing with perfect posture and his breath isn't is impeccable because it's the only word I know to describe excellence. Nice. Again, shoulders are low.

He's leaning back. Great job. I'm so proud of you, Greg. Good three more. I'm so proud of you. But I mean, you can stop you got to keep going.

And last one. Well done. I'm gonna flip sides. We're almost done here. Okay, same thing yet. A little bit of lean back in I dropped the plumb line from my nose and I'm in my position.

It's gonna drop behind my heels. I'm that far back. That's how much I want to open up my core. Good, good. Yet correct There you go. Good checklist.

Take your time, shoulder down shoulder blades, low shoulder blades together, squeeze the butt cheeks. Good. Good. Perfect. I mean he's getting all that toxicity out through his lungs 80% of his body's toxins released through his mouth right now. Good 4321 shoulder blades low buns tight.

Let your little little weak muscles do all the work to more And well done. Nice. Okay, last one of the day for us is going to be what I like to think is the hardest but one of the most effective. So, you're going to go ahead and face me. Okay, now you're going to put your your hands together, literally one hands gonna be down, one hand is going to be out. Okay, I want you to take this hand and go down to your left knee, both hands collectively good.

And then you're going to go all the way up over your right shoulder. This is just like an X. So you can do X on one side and the other side of the x as well. Okay? Rolling can correct Samson everything, okay? Okay.

So again, take your checklist shows low, shoulders together, bonds are active, which kind of causes me to lean back. I want to let my hands go out a little bit, just a little bit, a medium stink diaper on the baby that you're holding right now. Okay, now, all the way down to your left knee. Good and then up. Now you're talking good? You're correct.

Well, now you're just gonna stay here this one side for now. To two good. Awesome job, guys. Good, well done. He's just wringing his spine out in a good safe, healthy way. Three.

Use those legs, let those hamstrings help you. So therefore, and nice, one more the opposite direction you're finished for the day. Take a second, you're good, good. relax a bit and think to yourself, the way I do things right now this last set is how I'm going to pick up next time. So allow your neural pathways to really connect with your stomach connect with the weakest muscles, okay. Your left palm is going to be facing down and your right palm.

So we're going to do it that way. Good. You'll drive. Your topping will drive your bottom and down to that knee. Here's the deal. Pretend you have a set of your favorite glasses, your favorite sunglasses.

You know, when you lean over, they fall off. So what I want you to do is keep your chest tall and even though we're twisting down, we're not falling falling over necessarily. We're still standing tall. Okay, so remember that. Just like that you see made a difference. You lifted your chest.

Good. Remarkable transition. Good. Good. I can count his breaths and know exactly where he is in the movement. out a baby.

Good god track. Five, four, good. Three, two and one and cut. Give me this. Give me some. Well done, well done.

So we're good again. Long day. Greg's been hustling I've been seeing him all over the studio the entire day. He comes in at the very end of the day, gets a workout gets a little growth hormone running through a system now is able to go home to his wife and kids feeling kind of what kind of like glass of wine kind of sort of you're relaxed but you're energized as well. So what we're what we're not going to do tonight is go home and have Rice's and grains and starches and things like that. Have some avocado, have some, some steaks and chicken, whatever.

If you're a vegan or vegetarian, there are ways to go about getting your your protein but keeping your grains and your starches low because again, he's just worked hard to get his growth hormone out and let us go through and eat the fat. And that's again how we're going to see substantial changes in 14 to 21 days is because we're burning calories. We're burning fat and not putting any sugar back in as fat. I think it's a pretty good idea. Works for me and works for me too. Until next time, thank you for being here.

We'll see you tomorrow. I don't even have a baby. Good morning. It's day four and we really have a treat for you today. You're going to love these egg muffins with spinach, bacon and goat cheese. What you're going to do is just take a regular 12 Cup muffin pan, and we're going to make an egg batter first.

So we're going to crack a dozen eggs. We're going to use about three fourths cup of raw spinach, we're going to use four pieces of cooked bacon, all broken up crumbled up and about a cup of crumbled goat cheese. Now all of that is going to be in the same bowl all mixed together. We're going to season it with a little bit of sea salt and pepper and then mix it again. And then I'm going to take about a one third cup measuring cup to portion that a batter into my muffin pan. Go ahead and fill all 12 cups up, put it into your preheated oven of 350 degrees and bake for 22 to 25 minutes.

You're gonna end up with these little individual cuts of these delicious egg muffins that my kids love and they don't He ate. They love these though because they're fun. They're different and they've got goat cheese and bacon. Mmm, who doesn't love that? Enjoy your awesome breakfast. Okay, Dave for lunch, so we're gonna have a Philly cheesesteak wrap on our guiltless tortilla.

You can eat one or two of these depending on how hungry you are. We're going to take us kill it, season it with some olive oil, we're gonna throw in some thinly sliced flank steak or skirt steak that's been really well seasoned. Maybe you like to season your playing steak with just salt and pepper or maybe you like to add an all purpose seasoning maybe a Tony's whatever you prefer, go ahead and give it a good flavor. Once you've got it cooked on both sides, pull it off and let it rest for a minute before you spliced into it because you want to keep all the juices intact. And now you've got that good kind of fat in the pan. Go ahead and throw in your peppers and onions to soften them up but keep that flavor and the juices will soften up in about four to five minutes, give them a chance to actually kind of break down and soften and let all those sweet flavors from the vegetables and the peppers and the onions come out.

Pull that out of your pan. And now let's make our cheese sauce. So if you want to keep it simple, you can just use a slice of mozzarella or provolone, provolone. Or if you want to actually make a yummy cheese sauce and get things real messy ennui gooey with your Philly cheesesteak, you can do that to go ahead and take that thing skillet or saucepan, throw in some provolone cheese, some milk, maybe some almond milk, coconut milk and nut milk if you prefer to do a non dairy milk and a little bit of off Tiago cheese which is going to really brighten it up and give it some depth. Melted all down. Stir it together but not you don't want it to melt too long.

You want it to still be kind of thick from that good mozzarella, provolone bass. Just give it a minute or two to kind of let it melt down and then go ahead and drizzle that over your steak and vegetables on your guiltless tortilla, wrap it up, and that's the lunch folks. Okay, you're gonna love this snack? Did you know that you can make guiltless tortilla chips out of the tortillas? It's really simple. Take your Gillis tortilla on a cutting board and slice it into triangles.

Now you can either bake it in the oven or put it on the skillet whichever you have access to or whichever is easier. But before getting them in the oven, or on the skillet, you want to spray it with some scrubbing olive oil and then of course, the salt which is really nice and makes it feel like a chip when it has that thick coarse salt on it doesn't it. If you're going to put it in the skillet just make sure to do it on both sides for a couple minutes. Watch it to a denim burn. Same thing in the oven about 350 for about three to four minutes on each side. It doesn't take long to crisp up.

Now you have countless tortilla chips, and we're going to pair that with a homemade guacamole. With your guacamole. just slice up your avocado, throw it in a bowl of fresh squeezed of lime or lemon juice, some garlic powder or garlic salt and a little bit of sea salt is all you have to do to make a really easy guacamole. If you wanted to throw some red onion, some cilantro, some tomato in there. You can do that to mix it all together and dip away with your Gillis tortilla chip. We're ending day four with a really yummy light and delicious dinner.

Tonight we're having poached salmon with guiltless crispy baked asparagus. Let's get our spirits going first because it's gonna take the longest. pre heat your oven to 400 degrees. Take about a pound and a half of a spare gift and trim off that rough into it. Now take two eggs, crack them make an egg wash and a shallow bowl and leave that alone. Then take two cuts of your guiltless flour and get it all ready to become your breading.

You're going to add in about three course of a cup of Parmesan cheese, some garlic powder, some sea salt, and some black pepper and that's going to become our flour and our breading mix. First we're going to take our clean wash trim did Farragut put it in the ad Wash I like to do maybe two or three asparagus at a time and the egg wash and then dredge it in the flour to where it's coated on all sides that the parmesan cheese is going to really help it stick to the asparagus really nicely and boys are going to taste yummy. And then on to our baking sheet that's been coated with cooking spray. Each of those slices of asparagus will go make sure to give each slice of asparagus a little bit of room so it's not touching each other. They have room to brown all the way around and bake it in your oven for 20 to 25 minutes.

Now while that's baking, we're going to prepare our poached salmon. Take a large skillet, or sauce pan or even a Dutch oven would work for this and put about two inches of water or even chicken broth or vegetable broth will work well too as your liquid in your pan. We're going to put a little bit of flavoring and seasoning in our liquid with fresh squeezed lemon Come black peppercorns, a Bally's to really bring out a lot of the yummy flavors in our liquid. First we're going to let that water simmer. We're going to let it get hot, we're going to let it get ready for its fish. Once it's simmering, but not quite boiling, we're going to lay our salmon plays down into the bottom of the pan where the water is submerging the fish.

If it's not completely covering the fish, that's okay, you'll have an opportunity to take a big spoon or ladle and kind of put that liquid that cooking liquid over the fish to make sure that the fish cooks completely. This is my favorite way to cook fish because a your salmon is only going to take about four to five minutes to poach. That's all be it's going to be moist and delicious. There's really no chance of it over cooking unless you were to like forget it and leave the other room and then come back to it. Rather than sometimes when you put it in the skillet or in the oven. It gets really kind of overdone and it loses all of its flavor.

This is actually putting all those flavors from the cooking liquid into your fish keeping it moist and it's really fast and simple. After seriously about five minutes, pull the salmon out of the water, let it rest on the plate for a minute. You can go ahead and cut into the middle of it a little bit to make sure that it's done to your liking. I prefer for my fish to be about medium so I like it to be pink in the middle. I don't want it well done. But it's up to you if you like it well done you can keep it in the water for say eight minutes.

Watch it do it how you like it but that is a simple poached salmon and crispy baked asparagus recipe for the end of your day. For