Hi friends welcome back. How are you feeling from yesterday kind of sore? Like you've accomplished something, you've got the endorphins flowing. I know I do. How do you feel cc? Good, good.

All right. Okay, so without further ado, we're gonna get started. Today we're going to go to a more advanced core. So we've kind of run through the progression and it's, it's a program so you run from beginning to intermediate and we're kind of at the intermediate to slightly advanced on the core now which is so exciting because once you've accomplished these successfully, you're going to look like you have done a lot of core work and which is really what we're after. Tight small. I don't know if anybody out there wants a tight small core you probably not for you.

So anyway, today we're gonna go ahead and start again with our what we call them again. Become skydivers, yeah, skydivers, okay, so let's get on the ground with our skydivers always focused on trying to keep our shoulders low, and especially CC. She's got such a long core, she really has to work diligently to keep her shoulders low. Her neck long, she's taken her ponytail to the sky and she's taken her heels on the backs of her knees to the sky as well at the same time. Good and what she's trying to do is pretend there's a pile of sand, she's trying to blow it away from her blow it out from under her nose as she goes up. And there's a perfect timing per breath.

You don't want to breathe the opposite way because you couldn't, doesn't make any sense. But notice how she's focusing on breathing out and exhaling good. Of course, focusing on the lower back here and the hamstrings, all the important stuff in the middle that can cause you problems if you don't take and once and cut now we're gonna do a side plank and again, this is our standard protocol for warmup get your lower back, get your sides loosely, you don't have any problems in the middle, which is typically the weakest portion. If you have a long board. The middle is the weakest so let's strengthen it now. side planks, big tall chest, shoulders low, focusing on ground, grabbing your feet and lifting.

Good. I'm always when I Doing these myself. I'm trying to say Daniel, can you take your belly button any farther forward and great adjustments he just did. Can your chest be any bigger? Can your shoulders be any lower, you've only got three more. Good.

Make each one better than the last. Nice job CC and then we'll flip to the other side. And again, focus your breath. And let that be the only thing you think about right now the clock is started. We're already maybe two minutes in, but just let your breath ride the breath. Good job CC.

Well done. Hands are strong feet are strong. Your whole body is activated during this nothing's turned off. Nothing's lazy. Don't save anything. For the next exercise.

Spin it off. You're in Vegas. Just spend it all right. Metaphorically speaking of course. And cut nice. Okay, now we've done our skydivers, no side planks would have come over here.

And what we've done today is we've created sort of a, what you'll have at home is you'll have your resistance bands and you can Use your resistance bands and put them anywhere in the shut door you want, you can put them high, middle and low. And for today's purposes, we're just using our was a C stand a C stand for our, for our for our bands here. So to get started, we're gonna go ahead and use our middle point or middle position, and we're doing yellow, which is absolutely fine because we want to think range of motion is the most important thing. Don't go to too heavy of a resistance band, you want to own your band, and then go to the next band, we have the rest of our life to do this. So no rush. Now we're going to do what we've done before called the exes.

So we're going to stand there with our right knuckle down and our left knuckle up, chest is tall. Now remember, you had your favorite pair of glasses or sunglasses on your chest. You know, if you lean over, they fall off, you break them, we don't want that. So keep your sunglasses on by keeping your chest up. Now I want to go ahead and take my right hand and drive down towards my left knee. Okay, and then the hard part.

The part we're really focused on is driving up over your right shoulder. Now cc is gonna go ahead and continue to breathe. It's hard. It's I mean, we all forget you have to To remember, good, well done, so you can see how now it's it's a train, it's a rotation. She's basically doing a using her entire body. But focusing on our core right now, buns are actively engaged.

Chest is tall, it's two, three more, giving the exhale violently good. You got to get it out. One more time. Nice. Now we're gonna go the opposite sides the same concept, we're taking our left hand down now and we're gonna go down to our left or right knee rather and then up over our right, our left shoulder. Good.

And friends at home It is okay because your balance is going to be affected if you pivot your feet as you rotate. Good. So now see if you'll pivot her left. I'm going to get this yoga mat out of the way real quick so we don't have an issue that later on. Okay, good. You see how she's pivoting her feet right now that's great helps her to recalibrate her balance.

It also gets your knees and ankles strong because you know you need to be able to move back and forth. Good three, I love The way cc is keeping her shoulders low, too. And one nice key. Now, this is a fun one. And I think you'll appreciate the analogy that I'm going to give. You have your sunglasses on as always your best pair of sunglasses, you can't afford to lose them.

Now we're going to take a baby, okay? Because we love to talk about, you know, the creating being creative in your approach so that things become real for you. You're going to take your baby with a stinky diaper. Now, you're going to take the baby with the stinky diaper and you're gonna put it up on a shelf. Okay, all the while keeping your sunglasses on. Now, what does all that mean?

It means I don't want you to lean over and I don't want you to hold the baby close to you. So it's not here, okay? It's stinky baby are with a dirty diaper. All the way up keeping your sunglasses on like here. And there. Notice how I'm lit my left heel, pivot like that.

Okay, all your cc that's hard work. Good. Well done. Now, cc's case she's gonna want to do a little wider base because she does want to pick up the little baby. I mean the baby's not that's more like a four year old, let's pick up like a an infant. There you go.

Well done, well done. So you're using your legs, you're connecting your legs to your core here. Good. And I love the way see she's pivoting her heels. Well done. She's keeping her arms at an arm's length or the band at arm's length, which is good because this is easier.

This gets harder. So keep it far away from you. Got to the breath, and toss the breath out there. Beautiful can now we have cc flip around. I'm going to show everybody the back and what it looks like how strong and long you want to keep your spine so same concept. Okay, got a good firm foundation here.

Okay, and you want to pivot. Good. Good. And look, I mean, she's doing such a great job of pivoting that she's, she's ripping the carpet up. I love it, but that's good. Good.

Now make sure to keep the feet wide, they're gonna want to kind of creep in and that's what makes it hard to balance. So keep those legs wide. Good. Well done. And also if you keep the bands at a lower angle like this, they're not going to kind of smack in the face. And I've got some more wounds from being smacked with a resistance band.

Well done cc one more time. Again, she's over emphasizing the posture with the old term is, the more you sweat in times of peace, the less you bleed in times of war, the better you prepare here, when you're out in the world, you're going to suffer less. Okay, so now we're gonna do a split leg, transverse rotation. And basically it sounds really scientific II but what all it means is this, we get in a split position here in our perfect lunch where our knees over our ankle like so. And we're going to take our baby with a dirty diaper and we're just going to rotate and you're gonna feel it on the right hip flexor, and there's no one out there in the world. I think that doesn't need to stretch your hip flexor more often.

Or to get a stronger hip flexor. I know I'm in that category as well. So get a little wider cc because you've got such long legs. Okay, nice. And now you're holding the baby. Remember, and you want to keep You put over your knee and just do some rotations.

Good. A good rule of thumb is you want to keep for about your mouth to your belly button. That's about how big you want the circle to be. If you get any higher over the head, you start to involve the shoulders and we really want to focus on Boom, boom, boom, the core here, good job. She's balancing, she's doing a great job of keeping her chest high. And she's breathing every single time.

Let's do one more. Add a girl. Nice. Now we're just going to switch legs and again, we're going to give you kind of the back view to show you what it looks like from the backside. Okay, now did we have our which leg did we have out front last time we had left now we'll have the right out perfect. Okay.

Now same concept. That's okay. So this case did drop your left foot off of the mat, in this case, good. And keep your long right leg in front. now. Go ahead and drop down to where your left knee is almost the floor beautiful enough.

I don't know if you guys can see right now but her ankle or excuse me, her knee is directly over her ankle. So she's in a lunge. Basically, she's doing a lunge and she's rotating a core from a lunge position so she doesn't go out and start CC. I would I like to go hide away. Great question high to low, high to low. Good.

Great question. Nice, high to low at home. All right, good. So she's really working that left hip flexor. So you know, if you're running if you're moving if you're a tennis player, whatever hips are very important, and this is a great loosening and strengthening exercise. Nice.

Can you lean back a half an inch for me CC, excellent modification, three, and two, because we want the nose to be kind of behind the belly button as often as possible, so as to expose the ABS and let them do the work. Okay. Now we're going to take a second we've done some things with the resistance bands, we're going to go ahead and take a moment and go to the floor. You've advanced from doing just bands or just floor now we're going to go ahead and collaborate the two together, we're going to be in a perfect push up, okay? And we're gonna go from a high plank to a low plank. Okay?

Now, again, we're only gonna do five here because I really want to focus on form, but you're going to have to be in your perfect push up position. Okay? Now, here's the deal. If I drop 50 pounds on your back, could you support it right now? And the answer is yes. And even though you don't believe in I do believe in it, and you don't believe it.

Make yourself strong. So if I will literally gonna try to sit on your lower back. Could you support me activate this core, activate the shoulders, activate your legs. Now, remember, you've got a bowling ball in the middle of your back, don't let it fall. Okay, hold that back the ball in the middle there. Now replace your hands with your elbows without while holding on to that ball.

Okay, up and down. Good, down, down, up, up stability. And as little movement as possible. The goal here we're going to two more your neck is strong, your legs are active. Good job. And one more time, down, down, up up as simple as you can be out of it.

Now flip over and on your back. You have your head right there beautiful, and your feet here. Now we're moving around. We're doing so many different things. We're trying to work this area and then we'll work this area in this area. So don't just stay in the same position.

Once you want a full, you know movement. You want a full range of movement in with what you're doing. See she's going to pull her elbows out to the side. She's going to literally pretend like she's driving nails into the ground. Okay, now she's going to pull her feet like this and we're basically gonna do a windshield wiper modified windshield wiper, you can have your hands up off the ground. Yeah, exactly.

Now the trick is, as her feet go this away, she's really going to drive the right elbow in. And as she is her knees come this way that left elbow is super important partner, you got your way here. Good. Now the trick is to keep these feet flex because even though they don't seem like they're important, they're very important activate these feet, and then everything in between the feet and the core has to turn on. So now we want to stay at a 90 degree angle and go ahead and roll this way. And that way, the trick is to keep the shoulders low, and the elbows engaged.

And guys, if you want to start off going on a few inches to the left and a few inches to the right, that's fine. As you get stronger, you'll be able to go all the way down and all the way back. But this is great because you might hear your back Go Manila, Manila and you find a sort of a popping sound. That's okay. You're just releasing some of the the air in your spine. Okay.

Three. Breathing and breathing. Breathe when it gets hard at the hardest point. You want to breathe two more. And excellent. Now take a second.

All right, let's go and figure out what our next exercise is, ah, standing overhead circle. So hop up my friend. Now if you're at home, you're going to take your bands and all you would do is just open the door, slide the bands together and close the door and you've got all the security that you need. So we're going to go back to a high position like this. Okay, we'll take our yellow band, because again, we want posture to be perfect and not overdo it. We're basically going to take our right leg back just a little bit, we're kind of at a nice, you know, I'd say maybe there's six or so inches between my feet right now, I'm going to put my hands up like this, but I'm going to keep my shoulders down.

This is not what we want. This is what we want. We want to focus on our core and our neck and we're just going to draw some circles as if you had a halo trace a halo over your head. Now the purpose of this one here is I'm working on my abdomen below my belly button and above my pelvis. This is an area that a lot of people have trouble with because it's it's a difficult one to work with. So now, go ahead and keep the shoulders low, hands up nice and high, and draw your halo trace your own Halo.

Good. CCD feel kind of right around there. Good. Go to good fight to keep the shoulders low. Part of this exercise is keeping your core compact. This is easy to let it get loose, but not keeping it compact This is is the hard part, keeping your buns active.

So your buns are on your shoulders on everything else is working in the middle. Good. Four, and three, and two, and one and now to the other side. Let's just do eight here. Okay. Again, you'd have one leg drop back and one leg forward.

It's a little softer on the lower back, shoulders or low. Okay, and then trace your halo. Yeah. Are you a little angel or a big Angel, somebody a big Hey, there you go. Good. You can go ahead and have a soft maybe your rear leg is more on your toe.

Anytime your heels are both in the ground that kind of locks your your lumbar, pelvic hip complex down. If you can have one leg up off the ground, that's helpful. Good. butt cheeks are active legs interactive. Core is active one more time. Well done.

Well, well, well done. Okay, so now we're gonna get back on the floor, it's up, it's down, it's up, it's down. peripheral heart action. If I'm up and down, my heart's having to work, you know, harder. It's not just doing upper body or blood stays here. We want to send blood up and down and blood over and blood back, because that's where you're gonna get the best workout and you're going to get the most balanced workout.

So now, we're going to be on the ground here, okay, in a push up position. And we're going to do our breakdancers. And literally, it looks like a breakdancer. I don't know if anybody out there is a breakdancer. I'm certainly not but I want to be and I'm going to practice by doing my breakdancers cc is going to take her right hand and she's going to replace it where, excuse me her right foot and replace it where her left hand is okay. Um, and then we switch Good.

Now you can also take this case, when you go the other side, take your right hand up in the air, like you're a cowboy riding the book. There you go. Good. Good. And you start off literally by just saying Placing your foot with your hand. And then as you get more advanced, you can go ahead and open up even more.

So these next few CC, let's slow down just a little bit and really open up high, like you're trying to touch the ceiling. There you go. Good. It's actually easier when you do just where because you're counter balancing. Nice job three. To make sure to breathe.

And, and, and cut. Nice. Now I'm gonna let seesee take a break for a second and explain that breathing is not a relaxed state breathing is an active thing. It takes energy, you have to use your muscles to collaborate to pop that breath out. So it's not just kind of you actively have to force the breath out of your lungs, which is important because it's going to allow your your stomach muscles, your abdominal muscles to crunch and tight. It's a reminder, it's also good to get air in and out.

Okay, we're going to do some running mountain climbers. Okay, we're almost done with two more. We have just two more. We've been at it for a little under 17 minutes. We're almost finished. Your integrity, shoulders low show Their blades together, keep your buns active be as still as possible as you go through these motions, push up position, perfect push up position.

Okay, we've I've used this example for you're actually underwater right now and there's a sleeping great white shark over there. You want to be as still and create as little waves as possible so as not to wake up the great white shark, you're going to take your right knee and hit right here in the middle and then your left knee. Good, good. Good. out a girl good enough still. Can you be good.

Now we're going to show a different example. So now see, she's using her right foot to actually tap what we're going to do here, she's not going to actually tap and she's just going to go ahead and do this example here. And this is what I mean by being as still as possible, pretending I had, you know, a glass of water on my back. I don't want to be all over the place. I want to be still. This is a stability exercise.

Okay, so give me five more CC, you're almost done. You're doing a great job. This is an intense workout. I mean, you should be tired, your chest should be tired out. That's perfectly good job four and three beasts. still be still it's about stabilization to hear and stabilization here and cut.

The last and the least isn't necessarily an exercise today, it's more just to show how strong you become. So we're going to put in your most vulnerable position which is on the ground facedown. arms in front of your legs extended out, it's like a superman position. And we're going to take a little test here and show you how strong that you've gotten. These are called log roles. Okay?

So what we're gonna do is she's gonna be fixed starting facing up, she's gonna put her hands over her head, okay, so she's got no way to create leverage here to create energy. Now all I want seesee to do is keeping her hands back is just roll over to she's face down without using Good, good. He only did beautiful and then roll back. Now it's harder than it looks right because you have no way to like create an energy there. So do two more Okay, over good using the small muscles that we've just created, showing you how strong you are one more time over and You can do it you. Yeah, well done.

Yeah, thought, buddy. Nice job. All right, we just finished congratulations. Less than 20 minutes, you've gotten a full body workout. There's nothing that you didn't work there, but you really focused on your core. So again, congratulations to you.

And you've really progressed, if you're doing everything in the order that we've sort of suggested to you, you shouldn't really be getting stronger. And as you decor, your legs are resting and as you do legs, your course resting and everything has got a cycle here. So after 15 days, 14 days, you're a completely new person and look at how with just a little perfect posture, you're able to execute on these exercises. Not getting hurt, but really seeing tangible results. I'm so proud and I'm so proud of you for sticking around and doing this thing. Thank you.

I'll see you again tomorrow. Talk to you soon. guiltless fitness. You're jealous. I'm jealous. We're all guilty.

For day 12 we're having the healthiest waffles you've ever had, but they're delicious too. Okay, here's the recipe. We're gonna start by in a big mixing bowl by adding five crack day eggs, organic eggs, one fourth cup of coconut palm sugar, one fourth teaspoon of vanilla extract and one fourth cup of water mixed together with a whisk really, really well. Now it's your same bowl, we're going to add our dry ingredients. Add two and one quarter cup guiltless superfoods seven seed flour, one half tablespoon of baking powder, which helps them rise and one fourth teaspoon of sea salt, which together again until all combined in pack the batter is thick and there are no clumps. You want everything to be nice and smooth.

Now preheat your waffle maker and spray it down with a non cook nonstick. cooking spray. Use one and a half to two cups of batter to fill your waffle maker. Make sure you don't use too much better because you don't want to be. You don't want to overload your waffle maker and you want to make sure that it'll close. You will need to use a spatula to help spread the batter out to make sure that it gets all the way to the edges so you get that nice full waffle.

Cook for about four to five minutes on each side until golden brown. Now serve with your choice of berries. And if you do decide to use maple syrup, you have to make sure that it's actually maple syrup, not the fake stuff that tastes like maple syrup. 100% pure Grade A or Grade B maple syrup is what you're looking for. These protein packed waffles are definitely going to keep you full all the way through lunch. Day 12 is a favorite is guiltless pizza.

Can you believe on this site? You just had waffles for breakfast and now pizza for lunch and you're still losing weight feeling great, full of strength and longevity and energy. This thing is amazing. I'm totally getting used to this. How about you cook off your Atlas pizza your favorite way you like it in the toaster oven, oven or on a skillet and enjoy you have 28 grams of protein and 13 grams of fiber in that little pizza. Hope it fills you up and you love every single bite.

Ah, okay, so for dinner tonight, we're going to cook off our guiltless pizza. And if you want you have options of protein that you can put on top. You can do shredded chicken, or maybe even some ground beef. Add your favorite choice of protein on top. The guiltless pizza already has 28 grams of protein but it If you want additional protein, go ahead and add some meat to your pizza. Let's make a side salad to go with our pizza.

Let's make a spinach salad with some sliced tomatoes, chopped cucumbers and chopped carrots. And of course, that low sugar dressing of your choice to go ahead and compliment your salad. And I also like to throw on some nuts or some seeds, maybe some almonds or some sunflower seeds to give my salad some crunch. Day 12 snack is just too hard boiled eggs or deviled eggs, just like day seven snacks and you already know how to do it. Super simple, full of protein and you might be still kind of full from your waffles and pizza at lunch. So this is just the last Snack to get you through till dinner because we've got a great dinner for you tonight.

See you then we're gonna have two hard boiled eggs or deviled eggs if you had time to make them ahead for to make a deviled egg you just scoop out the yolks mix it together with the non canola oil Mayo, some Dijon mustard and some seasonings maybe some relish in there. Mix it all together and scoop it back into the inside of your egg white. That good healthy fat is going to keep you full all the way till dinner. And for dinner, we're having another favorite our poached salmon with guiltless crispy baked asparagus. Remember that yummy combination of yummy fresh salmon with cheesy baked crispy guiltless asparagus was You know how to do it. I know you're gonna love it and it's definitely one of my favorite.

So I hope you enjoy. I'll see you tomorrow for breakfast. pre heat your oven to 400 degrees. Take about a pound and a half of asparagus and trim off that rough into it. Now take two eggs cracked them make an age wash and a shallow bowl and leave that alone. Then take two cups of your guiltless flower 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 reading mix. First we're going to take our clean wash trimmed asparagus, put it in a 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. The Parmesan cheese is going to really help it stick to the asparagus really nicely and boys are going Tastes yummy. And then onto our baking sheet that's been coated with cooking spray. Each of those slices of asparagus will go bake it in your oven for 20 to 25 minutes.

While that's baking, we're going to prepare our poached salmon. Take a large skillet and put about two inches of water as your liquid in your pan. We're going to put a little bit of flavoring and seasoning in our liquid with some fresh squeezed lemon and black pepper corns and Bailey'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 there.

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 too. That is a simple poached salmon and crispy baked asparagus recipe