Welcome back. You are welcome. Here we are so glad we can defend myself and the whole team. We're so glad you're here. Today we're doing upper body. So you've, you've gone through legs, we've gone through core, we've gone through some of the basics.

Now we get to do some fun stuff, we get to actually do an upper body workout. It's not difficult. It's just a lot of fun. You get done, you're like, everybody's feeling rah rah rah. Okay, so we're going to focus today on keeping shoulders low. As usual, you're gonna hear me say this 1000 times, shoulders low.

Keep your shoulder blades together, holding that imaginary pencil, hold the imaginary credit card. And if you can maintain this perfect posture through this workout, that's your only goal. And I was telling Candace earlier, I want one breath, per movement. So if we have 180 movements, I want 180 great breaths. So your job and your job is to do nothing but focus on breathing and keeping your posture perfect and I'll take care of the rest. So Let's get started.

We always are going to do a lower back exercise to get our lower backs loose, lubricated. It's the tail of your brain. So let's go ahead and do that. Boom on the ground. Head down here, feet over here. Okay, keep the chin tuck nice and tight.

Beautiful. Now we'll take our shoulders to the sky and the backs of our knees and ankles to the sky at the same time. Let's do eight. Good. Now, don't be bashful about your exhale. I mean, I want to hear the sound of good because it's not just leaking air out.

I want you to expunge air out, press from your belly button all the way through the top of your mouth. Get it out good. Yellow Thunder counts, you follow the thunder? Can you be louder than the thunder? Come on. Now you're talking Give me one more.

Oh, good. Now we're going to stand up. Lower Back again has been addressed at least we've kind of turned it on and now we don't have to worry about it locking up on us mid exercise. Okay, so we're going to take these bands and what's cool about these resistance bands, and you'll have Then at home, is you're going to go ahead and I like to put them all on one loop here. And then you can take this loop and you can put it in a door and you can shut the door and so therefore you've locked it, you can slide it down to the middle portion, you can slide it down to the lower portion, all you're doing is shutting the door and locking the band in there. And obviously, we don't have a door here.

So we're using a C stand. So kind of kind of be creative and visualize with us. But let's get started. Okay, we're gonna start with biceps. Okay, now what I want to think about here is you're gonna take one leg back, okay? And then you're gonna have one leg for now what I want you to do this, yeah, this joint is high up like this.

And then your shoulders here. I want you to create a straight line from the joint up there all the way to your shoulders. Do you want to keep your elbows high? But can you do that keeping your shoulders low? That what you just did is absolutely what I want you guys to focus on at home. my elbows are high but my shoulders are low.

Okay, now what I want to do is I want to take my hands for my thumbs are up in the air like this all the way extended. Okay? And by the way, Candace and I've never Worked out together. That's how simple this is. We're going to show you guys at home in Canada at the same time for the first time when I wanted to start with my thumbs up and I'm going to pull all the way where I take my, my knuckles of my pinky finger to my ear lobe. Okay, so you're gonna pull all the way back and extend all the way out.

Keeping these these elbows high. Okay, now, let's just repeat that 12 more times Pinkie gets to your low. Good, let me hear that breath. Good. Beautiful, keep the shoulders down. So you're fighting, you're using your core muscles to pull down good.

Was that seven. Keep the elbows high, though. That's the trick. That's the hard part. They want to come down. It's easier to have your elbows down here.

It's harder to keep them up. three and two. One more time, shoulders low. Well done. You feel half intense on the bicep. Now, what I want to do is I want to head and pull your elbows behind you.

Okay, almost as if like I could stick a baseball bat. Like right here. Between your elbows and your back. That's perfect right there. Now, all I'm gonna do is drop one leg back. Okay?

Take your hands and go ahead and take as if your thumb was gonna go past your hips there all the way to an extension. Okay? Yep, exactly. That's it. It's just a simple tricep extension. All I want to do I close my eyes, and count how many reps Awesome job.

Beautiful. It's simple, folks. But you just have to maintain that perfect integrity as you're moving. Now you want to keep those elbows back, they're going to want to creep forward, lock them back. Remember him a baseball bat holding your elbows behind your back. Good.

So he should have come to traveling right now. Let's scoot up a little bit. That's okay. You're home. You can modify your stance but I want to keep the elbows behind you. Good.

Now, these elbows stay locked in place. And then your hand will come here, Candace, and then you're out and then ham comes back. Good. So the elbow stays locked in the hand will go towards your bands there and then keep pressing good. So again, the elbows stay locked. They stay in place.

It's not a big wide move. It's a simple movement to more bone and shoulders low and bone beautiful you feel intended to burn already NASS can now we're going to do is going to take these bands here, we're gonna do a simple reverse, excuse me a reverse fly. So you can start with your thumbs up like this shoulders are low. thumbs are high, and you're going to go ahead and open up like this again, all the while, can you get this knuckle to go ahead and touch my face? So all the way back in? Can you reach that far?

Can you go ahead and knock me I mean, everybody wants to kind of knock out their trainer every now and then right? You'd like go away. So you have your chance. Now there you go. Good. And by reaching wide like that, by really extending, you're going ahead and attacking the smaller muscles, which are the weaker ones which typically give you the problems.

Good girl nice. Now remember your breath. I want to hear that breath. Good, good, good, good. Neck, keep your stomach active. And your shoulders low.

Now Hey, if I'm here if I was a bad guy, no, I'm gonna punch you in the stomach. You want to be ready for so so cruncher ABS It actually makes it easier if your abs are crunched to keep moving, keep breathing good, because it's just about getting as many as we can done in 20 minutes to one more time. Therefore nice can now we're gonna go ahead and grab maybe a little bit of a heavier band, a blue band, cuz we're going to do a lat row. So go ahead and grab these guys. Okay, now I'm going to scoot back a little bit on the mat. Okay, now you're at your favorite concert.

And these two people behind you, they keep spilling their drinks on the spilling their beer on you. So you get the opportunity now to kind of give them a little elbow nudge, you know, kind of Hey, buddy, stop spilling your drink on me. Now let's go ahead and get into a balanced position here. One leg behind the other, you're balanced. And now are you going to do is pull your elbow straight back. Good.

Now back up a little bit. Lean back a little bit. I want you to try to rip this band out of the door. Good. Now give me 10 more just like that. Good.

Good. You see how our shoulders are low. She's really thinking about using her core at a girl. He's spilling more beer on you get him. Nice. five and four.

Good three. And to last one. Beautiful. Okay, now we're gonna go ahead and flip around, we're going to stake if you're at home, you're basically taking your bands and you're bringing them lower to a different position on the door. Now what I want you to do is I'm going to flip around, okay? Take this band and your right hand and this band and your left hand.

And we're using sort of a medium grade band. Right now since the chest muscles are big, you can use a heavier band and so you would like yellow for the backs of your shoulders which are smaller. Okay, now, what I want you to do, because it's all about visualization is you're going to go ahead and drop one leg behind the other. Okay, for a nice steady stance, you can go ahead and have your hands out to the side like this. Now imagine, okay, you're in a pool and you're trying to take water and thrust as much water as you can my direction. Okay, so elbows are gonna stay high, good and a little mini step back.

Okay, now, I want you all you need is to clap my hand pinch my hand that's going to be a chest press like this. Okay. Good. Till the chest fly. I had a momentary lapse of Knowledge here. Now bend your elbows just a little bit.

Okay, good. Nice just like that little bend. And then good. You feel this in your chest. Good. And keep breathing.

I want to hear more breath, more potency, more vigor and your breath. Good. Atta girl. Nice shoulders are low use your tummy. Even though your chest is working your stomach is the most active part two more bone. And that beautiful hear rocky music in the background right now.

Okay, there's one revolution through can now we're going to go back to the beginning. We're gonna start with our biceps again. Okay, the first time we did bicep curls, we were curling like this, which is a standard curl today. Right now we're going to reverse our grip. So your hands are going to be turned over like this. And what I'm going to do is take your thumb all the way to your ear lobe, okay.

However, we're still going to keep our elbows high. Okay, that's why we have the angle highs it forces you to turn your core on to lift your core lifts your chest and keep your hands out. So we're just going to go ahead and let's do it together. And we're going to pull just like this. Now what we're gonna do is going to keep our elbows forward. So elbow stay forward, but the hands go to your ears.

Can you do that for me? Yeah, yeah, that's it. That's all there is to it. Good. Nice, no fight your core is what's going to keep your elbow steady. If your elbow start to move, rest because your core isn't turned on, turn your legs on, turn your buttons on, turn your stomach on, and lock those arms.

So you want to keep them from traveling. Good. You're gonna feel it in your forearms. Since you reverse gripping, it's like imagine holding a big bag of luggage and then pulling it towards you like this is a lot of form and a lot of elbow. The shoulders are low, you'll hear me say it 1000 times. It's just a constant reminder to keep the shoulders low, not let them travel three.

Elbows forward to like pointing lasers at my ears and want nice now, the same concept. Don't go anywhere. These are your buddies hang on to these. You're going to go ahead and have your palms facing up. Okay. Elbows are going to be back again and you get an opportunity now to backhand those people behind you that are keep messing with you, right so go ahead and take your hands like so and then just extend them straight back.

Good. Now let's go ahead, drop your drop one leg back, get into a healthy natural stance. Okay, lock your elbows behind you, okay, and then they stay where they are, that's where your core holds them in place. And then this hand is just going to go all the way back and hit my hand one. Guys, if you need to move up a little bit, there's no shame in it. Just take a little mini step up.

It's about posture, you will get stronger. This is the first day we've had together. Think about what happens in the fifth day and the eighth day and the 10th day you're going to see huge progress. nice and tall, chest. Good girl. Beautiful, well done.

Well done, Candice. Last night, let those elbows stay back there kind of traveling. If everybody Me too. I'm guilty of that. But leave them back. Let your elbow stay back and you'll feel that good burn on the back of the arm.

Nobody wants to jiggle, you want it to be strong. Good, two more. fight to keep the elbows back. One more and mice can now we're going to take sort of our our least Powerful band, okay, and we're going to do some shoulder articulation. So you're gonna grab this here, we did these just the other day, we're gonna go ahead and put our elbows out, just like so. Okay, now, what I want you to do is take your hand and you're going to move it just straight back, like so.

So perfect. So we're Locking our elbows in place, these don't move memory, have lasers shooting out of your elbows against the wall and you're locking in place, your hands are going to go all the way down to the ground, okay, and they're going to come back all the way to behind your ears. Yep, good. Exactly. Now, the whole key here is to lock your elbows in place. And what you do want to do is you do want to maintain like a 90 degree angles, so the elbow stay here and you go all the way down, kind of like so.

And they go all the way back as if you were gonna tell somebody behind you in traffic. Hey, thanks for sending that horn my way. You're number one, right? That's it good. And you're feeling it right here in the backs of your shoulders, which is kind of a neglected area. Now, here's the deal.

You've got to fight to keep the elbow still. And if you're having trouble if it's too much, too much, you know, straight For you just take a little creep up but I do want to lock my elbows in place and all they're doing is rotating like so. Good. Lock that elbow back. That's the hard part is don't let it travel. So lock it and then rotate it back.

Good. Good. You feel that burn. They're nice because you're working on articulating small little muscles to more. Um, last one. Good job.

Nice work. Okay, cool. So now we're gonna go ahead and do is we're gonna go ahead and go. Well stay high here. Let's grab read for the meantime. Okay.

Now Candace, what I want you to do is you're standing on a surfboard, okay? And you're taking you're in, you're basically paddling down the river. So pretend that your arms are paddles, and all you're going to do is just gonna go. So all you're doing is paddling. You know what, let's go to green for now because it's our first beat up on you. All right.

So one leg behind the other. Again, it's close or as far as you want to be. It does not matter. It's up to you. You, okay? Now you want to lock your arms.

Okay? Now what I want you to do is pretend you're like your Wolverine that the x men character with the long talons coming in your hand, I want you to drag those on the floor. Good. Let the arms come up in front of you locked, and then I'm gonna pull them straight down. Good. Very good.

So we're working our back muscles here, our back and our shoulders here. That's perfect. How long can your arms be? Okay, good. Now take a little mini step back and give me a little bit of a lean backwards because you're stronger here in your back than you are in some of the other smaller muscles. Good, good.

You're good. Now, even though you're working back, is your core on your core active? Is your core active, I think it is. If you're doing it correctly, if you're engaged in your stomach, you're getting the most out of it. Because what's our purpose here to spend as little time doing this, but to get as much effect. So being conscientious and being focused in your body, your posture as you're doing?

This is ideal. Shoulders low for two more shoulders low for one more wonderful. All right. Now, we're going to take our green man and again for you at home, it can be whatever color you're comfortable with, you're going to take this in your right hand, pardon me gonna flip around and face the other direction for us a face out, okay? Like so. Alright.

And then you're going to take this band here, like so. Okay, now, what we're going to do is you're going to go ahead and take your arms like so and you're going to push straight out. So basically, what you're doing is a push up. Okay? So take your hands up here, about like this. And I'm going to take both your hands and just press forward.

Okay. Yep. So this is a great question. So what I what I like to do at home is I like to go ahead and take my I take the band, and I come on the thumb. We're actually on the outside like that. Okay, and I'm going to make sure to demonstrate everybody so they know I take my band, and I go ahead and put it in the thumb like so.

So what Candice has now as the band is inside of her arms, so now all she has to do is drop one leg back. Okay, now all I want you to do is take those hands and press into my hands here. Remember to breathe good Friends home, that's perfect. That's absolutely perfect. Can you let your elbows drag on the ground? Does that make sense your elbows drag, because what you automatically just did and I'm so proud of give me a high five, good high five is you brought your shoulders low, and by bringing your shoulders low, you let the chest and ABS work together.

This is one unit. So basically, we're preparing for a perfect pushup. Good. God gave me five more. Good, beautiful hands a little higher. One more time.

I'm so proud of you. This is excellent. All you're doing is keeping your perfect posture and look how your body performs perfectly. Okay, so now it looks like we've made it all the way through round two yet one more round in may hang in there with me. Okay, so last one we're going to do is we're going to go ahead and do an alternate version of curl. So we're gonna have our thumbs up like this.

And instead of curling here the first time or here the second time, I'm going to kind of let my elbows point out and I'm gonna let my knuckles come together. Like So what that's gonna look like from here is go. So it's all about hitting the different angles of your biceps. Okay, so we need a primary bicep the first time, we need to reverse the second time and this time, we're going to pretend that your elbows are on a tabletop. Now your elbows are high, but your shoulders are low, right, there you go. Good.

Now, all you need to do is to pull your knuckles, okay, into your chest, but leave your elbows out. So you're just going to pull in good, and they go all the way out. Candace, well done that. Keep the shoulders low. Okay, as you're doing this good. Now, the trick here is to hyper focus on the outside portion there, because you're really focusing on the outside, which is a neglected part.

And we don't want there to be any portion of your body or your game or whatever that is neglected. So we're going to the weak points, and we're making them strong, good. You've met like this guy like a bow and arrow, good. Good. Shoulders are low. But elbows are high.

That's kind of a hard Pohlad. I don't get it. You will get it good. You feel it on the outside portion your body That's good girl. Nice. Two more.

Last one. Good. Now we're going to flip around and face the opposite direction. Okay? Same thing. We'll keep our bands Okay.

Now what I want to do well actually so go grab those for me the greens, okay? Now what I want you to do, okay is one any chance, okay? And I want you to go ahead and face me. Exactly, no, you're doing great and friends at home. There's no pressure here. There's no rush.

We're just trying to educate you to do something that you've maybe never done before. And if you have, don't feel intimidated, okay, now go ahead and point your elbows directly at my ears. Okay, exactly. Let your hands come flat like this. Now, all I want you to do is to keep these elbows directly at my ear lobe. So you're sending lasers directly in front of you.

Now give me high fives. This is called a standing tricep extension. Okay, you're gonna feel it right under there. Good, good, good. For people, you feel it under here, Candace. All Good job.

Now again, it's all about posture. So give me seven more with perfect posture and give me that pop of breath. Good. Keep the elbows focused here. That's it. Great job that is ideal posture, I'm proud of you.

And by and for good, it takes core engaged to keep your elbows forward three. And to finish strong with the last tricep of the day, girl, nice job. Okay, now, what we're going to go ahead and do is we're going to take these resistance bands here, we're almost finished with the third and final round, you take your least banned and if you're at home, you take your, your, your collective strap here and you put it at a high position because all we're doing really is just opening the door and locking it in shutting it here. Oh, we want to go low. We'll open the door and go lower and then shut the door. So these can be versatile.

You can put them anywhere, but for this last portion of the shoulder, you're going to go ahead and face directly out Candace, just like this. Okay, so take this one and you're left This one in your right. Okay, now I want you to match the thunder. We've got a little rain going on here and where we are today but match the sound of the thunder with your breath. So you're locking. So before we had elbows directly forward, now we went elbows directly out, only to lock your elbows here and all you're going to do is just go great.

Just like that, because folks, what we're trying to do right now is to go to the smallest muscle in our entire shoulder capsule and make it strong. So I'm turning my neck on, I'm flexing my neck. I'm dropping my shoulders low, and you're just going to go from your hands gonna touch my elbow, just like that. Very simple, but it's very important that we lock our elbows straight out. So if you have a laser coming out your elbow, it's going to come straight out this way here. Good, good, Candace.

This is kind of a gimme. It's not necessarily a hard exercise, but it is one that you want to focus. So watch our elbows kind of want to creep in front, because the big muscles want to take over you have to say no big muscles. You're strong enough. I'm letting the little ones catch up. Good.

Good night 321 now I've got hands here holding your back. But I want you Candace to really focus on keeping your core strong. The stabilizers that are gonna allow you to hold your elbows directly out, up and down. very acute, very small movement. That's it, girl. Keep up.

That's it. Beautiful. Three more. And last one, you fill in your shoulder, you have to think about where you want to feel it. If I'm trying to work my triceps, think about your triceps. You're trying to work your shoulders, which is where we are here.

Think about your shoulders. One more time. Nice, beautiful. Okay, so now we're going to go a high row. So before we did a row, we were just sort of working on. You know, we had our bands in a lower point, and we're just pulling Remember, we're hitting those people behind us that are like giving us trouble with concert.

Well, now what you're doing is you're gonna go ahead and the same concept but you're gonna go from a high angle. Okay, so grab these guys here. Go ahead and scoot back just a little bit. Now we're going to leave your elbows high and you're going to pull straight back like that. eautiful so I'm not little, but when you go ahead and pull back ahead and pop my hands Good, good. And if you're at home, you're imagining that you're hitting your you're driving your elbows into maybe a soft pillow or something like that something that's not intimidating, but you do want to go ahead and make good contact, good.

Even if you're on the backs the shoulders here, and then you're on your upper back as well. Candace, I love your breath. You're doing great. Good. Good. When you don't want to say congratulations kisses her first day that I've ever seen her workout and I don't know if she's on a particular program right now.

But look how great she's doing by thinking about couple things. perfect posture and perfect breath. And then she's changing the game. She's exercising, she's work she's making it happen to more and nice. And again, guys at home if you're doing you know five reps to eight reps or 10 reps, the number doesn't matter. It's the quality with which you do them.

Okay, the last of the day here for by the way, high five. Last of the day you made it third round. Okay, we're going to take these green bands, okay? And we're going to do what I kind of like to consider it's almost like a an uppercut, we're gonna take the same concept before, so you can take your right hand actually flip around and face the other direction, there you go, right in there and left hand here. Okay? And all we're going to do now is we're going to take our hands like this, and we're just gonna go ahead and drag in an upward fashion.

So imagine again, you're, you're gonna go ahead and pinch my hand here. Okay, but how much air can you push my way through the process. We'll take a little step back, that's fine. And that's that that's something you're going to do a lot of just take a little step back, and you had pinch my hand. Do it because that breath is so vital. Come on, give me a pop, give me Make it louder.

I want everyone to crescendo every breath to crescendo higher, even better, even better because the more oxygen that you can get out the better. Five. Take a little mini step back. You got it now finish strong for five more good or drive through your elbows through Good and too and last word of the day, oh, well done. If you did somewhere between 10 and 15 reps per movement we did. Five body parts is 50, you've done maybe between 150 plus reps for this little time we've been together, congratulations.

You're going to feel balanced all over your chest, your back, your shoulders, biceps, triceps, everything you feel kind of puffy a little bit like kind of like a like a strong, you know, you feel strong. Good. So what we've done now is we've exhausted all the little mini gas tanks, you've gone through your sugar supplies, and now your body's saying, Give me some fat to eat. Give me some fat that you're like, Hey, listen, if I want to burn fat, which I'm always down for, I'm going to let my body eat that fat. I'm not going to make the mistake of eating some grains and sugars and carbs right now. The body's like, oh, feed me those and I'll just hold my fat stores.

I'm like, No, no, you eat the fat stores that I have on me and not anything else. I don't give it anything to distract it. I'm going to keep a higher fat, but superduper low carb meal plan and you'll see that we've actually let you guys know what we believe is the best and what we see is the most give you the most results in the shortest period of time. short, quick workout. Focused meal plan equals results. Give me high five.

Thank you. Let's touch base again tomorrow. Please come back. We're making such good progress. I really want to see again, guiltless nation until tomorrow. Today's breakfast is going to be a really beautiful plate of a few of our favorite things.

We're going to start with one to two spices of guiltless toast go ahead and get those in the toaster and move on to our poached egg. You're going to go ahead and get a pan of shimmering water that's nice and hot. And go ahead and just crack your A into the water for it to post for about four to five minutes, if you have one of those cool little poaching a devices that hold the egg for you and has a little bit of a timer on it, you can use that too but if not, you can just do it by hand and it'll turn out really really good. Just watch for it to cook on the outside, the whites will start to form and get white and hard and you'll be able to tell that it's about done. Now while your egg is poaching and it skill it on this side we're going to put a little bit of olive oil and throw in some peppers and onions you can do red peppers and green peppers, sweet onion or red onion and just let them cook for about three to four minutes, maybe five to six minutes.

Soften them up on medium high heat and season with sea salt and pepper. And then where all this is working. We're going to go ahead and slice an avocado and half. We're going to slice down lengthwise to create beautiful long strips of avocado. take a spoon to skip to booted out of the skin. And just lay your nice pieces of avocado on your plate.

You can put your two pieces of toast next to it. Check on your egg when your poached egg is done, put it on the plate next to it and then add your sauteed peppers and onions when they're done. Now you have a beautiful colorful plate of vegetables, protein, and your guiltless toast at start your day off on the right foot. Okay, it's day five and here's lunch. We're going to make a delicious salmon salad with that Pope's theme and that we had last night for dinner. While we're using the leftovers today for lunch.

What we're going to do is take a big mixing bowl, we're going to take two to three stalks of celery all chopped up nicely Half red onion nicely diced. One half of a cucumber shocked. One tablespoon of capers. The juice of one freshly squeezed lemon, one tablespoon of olive oil, two tablespoons of chopped fresh dill, salt and pepper. Go ahead and combine all of that in one bowl. Toss to coat the vegetables with olive oil and the lemon juice and all that good tasty liquid and that is the base of our salad.

Now we're going to take our poached salmon that we did. We're going to take a big wooden spoon and just kind of break the salmon up into large chunks. Go ahead and take those large chunks, fold them into your vegetables and lemon and olive oil mix and gently toss and fold it together to where you're not breaking up the salmon too much. You still want those big chunky bites of fish when you bite into that. That is your salmon salad. Now you can go ahead and serve this over a bed of greens if you like, or you can wrap it up into guiltless tortilla, either delicious or you can just eat it right out of the bowl.

Yummy, yummy, yummy. You're hungry now I get it. I'm hungry to enjoy your lunch guys. day five snack is super simple. You're just gonna have 12 raw almonds. And remember we said that they have good healthy fat protein and gives you long lasting energy so don't need to overdo it.

12 Will keep you full, keep it clean, keep it light, but only just 12 almonds until dinner. Now date five dinner. I'm not going to tell you how to cook your barbecue because you probably either know how to make your own barbecue that you love, whether it's on the grill or in your oven or you're an easy breezy kind of person and you like to pick it up from your favorite local barbecue joint. So go ahead and grab them chopped brisket, maybe you like the slice links, whatever type of barbecue you like. What we're going to do is we're going to use our Gillis tortillas and wrap up that protein to make a barbecue taco. And of course all the burgers or I'm sorry, barbecue joints, have the onions and pickles that you can kind of use as your condiments with your barbecue taco said throw them in there and too.

Sometimes they give it a nice kick. Maybe there's some spice but that vinegar flavor from the pickles in the onions is always really nice with the barbecue and that good healthy fat and the guiltless tortillas. Hope you enjoy your barbecue dinner tonight, folks.