Nutrition Made Simple – GO!

The topic of food, diets, supplements is a never ending discussion in the gym. I am beyond floored by the fact that the majority of us simply don’t understand how to eat for a healthy body/mind. Before we get crazy with all the nutrient timing and secret hacks out there we must first create an environment of consistency with 1 ingredient – real nutrient dense foods. Here is some direction – I call it nutrition made simple, dive in.

what-real-food-looks-like-featured-image

  1. Educate yourself on what 1 ingredient – real nutrient dense foods are. For the sake of simplicity, here is a shopping list from the WHOLE 30 group.
  2. Understand you need to eat enough “fuel” each day to perform. A good starting point is to make sure you’re getting around 15xBW in Calories. After a few weeks you can adjust up or down accordingly. *Remember, lack of fuel can be a disaster to your hormones and performance/cognitive abilities.
  3. Build balanced meals. Nothing fancy here – just make sure each meal contains a
    -Protein Source
    -Fat Source
    -Vegetable and or/fruit source
    *Little secret here. Want to lose more fat? Opt for more colorful veggies in place of starches/fruits. *You can also use the shopping list to pick a variety of options for each spot in your meal.

Now go cook, enjoy the taste of real food, and be consistent. Oh and watch your energy levels and body change for the better.

One more thing – Supplements…. Ummm.. Ask after the following are in order.

-Sleeping 6-8 hours each night
-Eating the above for an extended period of time.. Not 2 weeks but at least 2 months.
-Daily activity for at least 20-30min
-Staying Hydrated.. Drink your WATER!

healthy-as-fuck

Be a caring human to your body and get after it!

Questions? Contact me below.

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Congrats Phillip | #GreenStrength Meal

Congratulations Phillip Miller on receiving his Black Belt in Brazilian Jiu-Jitsu this past week. Ever since meeting Phillip a couple years ago I have enjoyed watching him compete and rise in rank. Probably safe to say now that his journey has finally begun! Best of luck in the future – Green Strength supports you!

Phillip Miller Black Belt 2

Recently I have been posting my #GreenStrengthMeal and getting great response and questions from many.

Greenstrength meal

Keep them coming, I am here to help as much as I can.

Check this meal out from none other than the badass above (Phillip Miller). Dude receives a black belt and tosses down a #GreenStrengthMeal like a boss. As world champ James Puopolo and I like to say (Karelin Meals!)

Phillip Miller Greenstrength Meal

Organic-free range eggs, covered in seared organic avocado, sprinkled with hemp hearts. 

Qualifies with flying colors! Send me your #GreenStrengthMeal

Oss, Namaste, In Strength, Peace Out

Lucius C. Tirey IV

Green Strength Play Sessions 12-9-15 | Thought & Tip For The Day

Tuesday I made it back to Sandridge for my Kettlebell Class after just returning from Oregon just 12 hours earlier. Sucked down a nice coffee and muscled up the energy to practice some skills.

5 rounds

A- Kettlebell Swing – 70# x10

B- Handstand Push Up + Handstand Hold – x5 + Hold as long as possible

(I was pumped because my shoulder stability felt better on my right side, I really focussed on the position of my palm in the floor, as well as keeping my “screw” strong)

3 rounds

A- One Arm Chin Up – Rd 1 x3/3, Rd 2 2/2, Rd 3 1/1

(I use the opposite arm out long acting as a tiny bit of help or a ton depending on your effort as my progression)

B- Push Up Rd 1 x20, Rd 2 x15, Rd 3 x10

(Be strict, tense your body, fire your quads, gluteus, compress trunk)

1 Round

A- Finger Only Chin Ups x5

(slow, pause, own it!)

I usually open up all my play sessions with the Green Strength Mobility Hack warm up. This is currently top secret info only for the Green Strength Savages. Patience, and I will share sooner or later!

Oregon Cliff Hike

A few hours later after some amazing chicken thighs, over easy eggs, and loads of green veggies, I made it to the Green Strength HQ in time to get some play in. My session is a Master Dan John “Easy Strength” Hybrid that I formulated.

1a- Safety Squat Bar Squat (always deep, always a pause, always a slow eccentric)

105×5, 155×5, 205×5, 225×5, 255×5, 285×5

1b- Close Grip Bench Press (butt on bench, shoulders into bench at all times, pause on chest, slow eccentrics always)

95×5, 115×5, 135×5, 165×5, 185×5, 205×5

1c- Standing Band/Stick Straight Arm Pulldown

6×12

2a- Kettlebell Two Hand Swing 106# 3×10

2b- Double Kettlebell Rack Walk 62# 3x150ft

2c- Sled Drag Forward 145# 3x150ft

2d- Sled Drag Backwards 145# 3x150ft

2e- Landmine Standing Twists 35# 3×10/10

The stimulation after this session was perfect and just about enough for the day. However the prowler is back in effect at HQ, so I rested 15min, drank some water, then manned up and did 5x150ft sprint with a 45# on each side of the prowler. I did all 5 in under 5 minute so it was kinda like an OMEM type of deal.

Last but not least 25min of additional BJJ drilling (mainly going through the things professor Nate went over in class at Adamson Brothers Jiu-Jitsu Academy in Seaside Oregon) and the Green Strength Savage Day was complete!

Nate Face Bjj

One thing I did learn today was that everything is built around emotion, feeling, belief etc. Keeping your mind clear and happy of negativity propels one through life (training, work, driving, grieving) HEALTHILY. The answer I hear all to often is “I want to get healthy,” yet they suffer doing it? Health comes with happiness – NOT – the other way around!

***Please don’t forget about our Yoga Class at the Green Strength HQ every WED 7pm, and SUN 3pm. It’s only $10 to drop in and I promise your body will love it. This is an all levels class that focuses on the individual in the now.

***Tip of the day: Increase your healthy fats by adding MCT Oil into your life. If you haven’t heard MCT Oil is very healthy and our bodies thrive when we consume it. MCT Oil gives you fast energy, helps maintain healthy cholesterol levels, increases your ability to absorb nutrients, protects the immune system, and can even have a thermogenic effect if the previous mentioned isn’t good enough. I use Onnit’s Brand, I enjoy the quality and the companies products. You can start by adding a tablespoon daily on a salad, over your veggies, in a shake, tea, or coffee. The point is you just have to be consistent daily with it like everything else. Click on the link below and check it out!

Onnit MCT Oil
Oss, Namaste, In Strength, Peace Out!

Lucius C. Tirey IV

Wise coach preaching wise words. Must for all athletes to read & revaluate

Shawn Myszka is a coach I have followed for some time and really look up to. Every time he posts something I find nothing but value, EVERY-TIME it seems. While this is just a simple FB post it speaks of highly valuable information for all athletes.

“On page 160 of Bruce Lee’s Tao of Jeet Kune Do he states, “the essence of fighting is the art of moving.” To me, American football is a form of fighting/combat…controlled chaotic stimuli of a similar sort as martial arts. Yet I find it interesting that the majority of American football physical preparation coaches (i.e. S&C) as well as the position coaches choose to look on either extreme end of their respective spectrum (general motor abilities for the S&C or the tactical-strategic abilities for position coach)….yet, the thing that links those two things and that athlete to the battle is his display of movement. ‪#‎MovementCoachMovement‬”

“And of course, let us not forget that Siff/Verkhoshanksy also stated in Supertraining. “the essence of sport competition activity lies in the movements of the human body.” Eerily similar thoughts from masters in each of their respective disciplines.”

Movement is our ticket to better health. Better nutrients, real food, proper breathing, all enhance our ability to move. As we enhance our ability to move with precision and pose we set ourselves up to better solve physical tasks in our sport/life. Respect movement, chase perfection in movement, then live a long life enjoying the movement you’ve honed.

Train smarter – not harder,

Lucius C. Tirey IV

Green Strength Abs.. Get em’, Got em’, Good…

Obtaining a stronger midsection takes consistent practice, with sound technique, and a solid plan. Good news is I am giving you a solid plan for free right here! As with all exercises, I advise you to dig into each one and really learn how the movements are executed. Using the correct movement and applying the correct tension/relaxation is key – this is what then makes practice so important. The end result is a solid, chiseled, thick midsection like that of a greek god. Give it a go for 1 to 3 sessions a week for 3 to 4 weeks and report back to me with your results.

If you really want to get into this stuff, I’m available for a private where we could delve deep into this topic. I assure you that taking the time to learn how to move your body properly will change your numbers…on the scales, in your lifts, in your posture, and in your blood work.

5 Rounds

-TGU Roll To Elbow x3/3

-Hanging Straight Leg Raise x5 (I actually suggest using the elbow straps and really compress your center)

-Janda Sit Up x5 (Slowly lower each eccentric).. FYI – It’s important to understand what your doing in the Janda Sit Up. Assume the standard bent-knee crunch position while your partner, a band, or your pavelizer (Pavel’s Product) holds your legs just below the calves. This hand position is the secret to Janda sit-ups. Your feet should remain in contact with the floor at all times during the movement, and the knees should be flexed no more than 90 degrees. Fold you hands across your chest, inhale, and slowly sit up while applying steady pressure against your partner’s hands with your legs. Stop when the tension in the abs is about to drop off (around halfway up) and exhale at the top of the movement. Inhale again and lower yourself all the way to the floor, pushing against your partner’s hands the whole time. Relax for a second, then repeat.

-KB or DB Side Bend x5/5

-Leopard Crawls x10 yards forward / 10 yards backwards

-KB Rack Walks x150ft

Simple, tough, and time-tested proven. If you add this in with your deadlifts, chin ups, presses, squats, swings, and couple that with a belly constantly full of REAL FOOD, fruits, veggies, grassfed meats, nuts/seeds, sweet potatoes you my friend will be ‘strong like bull’.