Simplifying Your Food & Gut

Stop making eating so complicated.

Complicating your nutrition only leads to a lack of consistency, which then leads to poor choices, poor habits, that may all lead to a wonky gut without you even knowing it. Here is a simple solution that will leave you with even greater results than all the complicated and trendy nutrition tactics.

First - always eat real food. Real food is nutrient dense and has 1 ingredient! (Meats, Nuts, Eggs, Veggies, Fruits, Oils, Tubers, Etc.)

Second - 5 Ingredient Meals will keep your meals simple and effective. Each meal only contains five ingredients!

Examples of a 5 Ingredient Meal:
Steak
Broccoli
White Rice
Salt
Pepper
- -
Wild caught salmon
Brussels sprouts
Avocado
Olive oil
Seasoning
- -
Canned tuna
Green beans
Cashews
Mustard
Seasoning
- -
(A shake)
Whey protein
Spinach
Pineapple
Peanut butter (just ground peanuts)
Mint

PROTEIN: Steak | Salmon | etc.

VEGGIE: Broccoli | Brussels | etc.

STARCH: Rice | Yam | etc.

or

FAT: Avocado | Nuts | etc.

PICK TWO

(FRUIT):

(SEASON):

(GARNISH):

The formula is simple:

-Start with a protein
-Then add a veggie
-Then determine if you want a starch (sweet potato, rice, etc.) or a fat (avocado, nuts, etc.) -For your next two ingredients pick a spice, oil, fruit, herb or garnish

Now another trick to success can be VARIETY. Variety will keep you from getting bored and help your microbiome (your gut health) flourish – but variety sometimes causes stress due to lack of time for prep or learning how to cook something new.

By following the plan above so far we can build out easy 5 ingredient meals and create variety very easily by just rotating our protein, carb, fat, veggie, fruit, choices. Simply start by picking 3 ingredients (proteins, veggies, carbs, fat, fruit, spices) choices at the grocery store. Look at what's in season and what looks good to you. Then have fun with it – start mixing and rotating around the combinations of your 3 choices.

Chances are if you try this for 4-8 weeks you may learn some amazing things about your body, simplify your eating habits, and probably end up leaner. But remember – if you want to lose weight you have to be in a caloric deficit!

Give it a try! Share your combinations to the with us #GreenStrength and share what you've been eating with your workout buddies in the gym – it's a great way to get new ideas and stay accountable and motivated.

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GreenStrength Class Sessions sept 9-14

Let’s get to work we’ve done this recently so go back to your notes and look to make small progressions forward!

Monday
A. Warm up block 10min
B. Complex 5 rounds - rest well between rounds
 -goblet squat x10
-kb swing x10
-dbl kb clean x5 + walk x20yds

C. Core / conditioning
5 rounds of 
-crab crawl slowly x10
-lateral med ball slam x10/10
Rest as needed to complete with quality. 

Tuesday
A. Warm up block 
B. Push / pull / carry
4 working rounds. Warm up a round or two to determine working load
-Db single arm bench press x10/10
-supine ring or rope iso row hold x30sec
-single arm rack carry (alternating sides each round) x30sec

C. Slider knee forward hand crawls and backwards 
3x20yds each 

D. Band tricep pressdown x100 accumulated 
D. Deadbug 1/2 homebase hold x20sec each side. These are done every time you rest between pushdowns. 

Wednesday 
A. Warm up block 

B. Push / pull conditioning 
-prowler sprint x40yds
Rest a few minutes 
-ski erg x150m
Rest a few minutes and repeat for 6 total on each. 

C. FLR accumulate 3min hardstyle hold 

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Thursday 
A. Warm up block

B. Db walking lunge + hammer curl to press 
3x5/5 lunges. At the bottom position of each lunge pause and do a curl to press with the db’s. That will be 5 lunges per leg and 10 total curl to press each set. 

C. Core / conditioning
3 rounds of 
-crawl lateral with plate slide x15yds each way 
-plate arm farm carry x30sec 
Rest as needed to complete with quality. 

Friday
A. Warm up block

B. Single arm kb press ladder
3 sets of 4-3-2-1 (4 right. 4 left. 3 right. 3 left...)
B. Rope or ring supine rows
3x8-12

C. Slider hamstring curls 
3x8
C. Side lying glute raise 
3x8/8
C. SB ball jackknife 
3x8

Saturday

9am Mobility Class (Coach Greg)
10am KB Skills Class (Master Coach Marc Howard) 

GreenStrength Classes Aug 12-17

GreenStrength Class sessions. Here we go! Let’s make this a great week and really get in some great QUALITY TRAINING! Remember to always speak up in class as we are after function not failure. If something causes a problem, let’s dive into and it make it a strength!

Monday

A. Warm up block 10min

B. Kb Swing + Goblet Squat + Push up

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

C. Core / conditioning - 5 rounds of 

-crawl x15yds

-med ball slam x15

Rest as needed to complete with quality. 

Tuesday

A. Warm up block - (Kb arm bar review lesson in here)

B. Push / pull / carry - 3 working rounds. Warm up a round or two to determine working load

-Db floor press. Full pause on floor x10

-sumo alternating kb row from floor x10/10

-goblet carry x30sec

C. Slider knee forward hand crawls and backwards - 3x20yds each 

D. Band tricep pressdown x100 accumulated 

D. Deadbug 1/2 homebase hold x20sec each side. These are done every time you rest between pushdowns.

Wednesday 

A. Warm up block 

B. Push / pull conditioning 

-prowler sprint x40yds

Rest a few minutes 

-ski erg x150m

Rest a few minutes and repeat for 6 total on each. 

C. FLR accumulate 3min hardstyle hold 

Thursday 

A. Warm up block

B. Kb Swing Single Arm + Goblet Reverse lunge  + Push up 1 arm plank 

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

*for swings / squats that will be 5 reps EACH leg in reverse lunge or arm in the SA swing. 

*for plank that will be seconds held EACH arm

C. Core / conditioning - 3 rounds of 

-crawl lateral with plate slide x15yds each way 

-plate arm farm carry x30sec 

Rest as needed to complete with quality. 

Friday

A. Warm up block

B. Single arm kb press ladder - 3 sets of 3-2-1 (3 right. 3 left. 2 right. 2 left...)

B. Rope or ring supine rows 3x8-12

C. Stability ball work

-Stability ball hamstring bridge + curl 3x10-15

-stir the pot x20sec

-jackknife x10

Saturday - 9am Mobility Class (Coach Greg) - 10am KB Skills Class (Master Coach Marc Howard) 

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GreenStrength Athletes Aug 12-17

Here we go! As with anything we do inside GS always substitute an exercise if needed. Never sacrifice function, and quality for reps. If your unsure how to scale or what to do instead ask a GS coach. This is a template - and it’s not concrete! We adjust in order to adapt correctly!

Remember in your warm ups to really explore all plains of movement. Hit some rotational and anti rotational work as well here.

3 mandatory days - 2 optional days 

Mandatory - 1 an 2 must be spaced out by 2 days. Mon - thurs, tues - fri... etc. 

Mandatory day 1

A. 10min mobility focuses window. Work!

B. Prowler Sprint (load should be light. We are after speed here. 10-25lbs added for females and 25-55lbs added for men). You will do 2 series of 4 x 20yd sprints. Rest 60sec between each of the 4. And rest 3min between each of the 2 series. 

C. Bodyweight strength work - 5 rounds

•lean away chin ups x3-6. If you don’t have chin ups then barbell plank rows x3-6 strict. Build the strength. 

•plyo Bench Push ups x 6. Quality explosive reps. Be strict and tight on each one.

•dbl kb rack reverse lunge x6/6 each leg. Strict finish. Squeeze glute. 

D. Dbl kb farmers work. Hold 1 bell in rack and 1 in farmers carry position. Alternate sides each round. 

1min on - 1min off x4 

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. You will do 3 series of 4 x 20yds powerful stride March. Rest 60sec between each of the 4. And rest 3min between each of the 3 series. 

C. Anaerobic conditioning - complete 5 rounds as fast as possible 

Guys - 53-70lb Bell

Ladies - 36-53lb Bell 

•kb swing x20

•push ups x10

D. Deadbug home base hold 3x1min

D. Cossack squat play 3x5/5. Cool down. Stretch the hips. This is Recovery not loading for strength.  

Mandatory day 3 

•60min long steady state cardio (biking, rowing, walking a good pace outside, etc). If walking outside either walk with intention the entire time or add a light weight vest. Don’t stroll with your love and call it cardio

Optional day 1 - STRENGTH

A. A. 10min mobility focuses window. Work!

B. Trap bar deadlift - Work sets of 2, 2, 1, 1, 1, 1

Take 80% if heaviest load you’ve reached in last 4weeks. Make these reps fast!!! Powerful!!! Speed!!!! Rest 1min between each set 

C. Accessory work - 3 rounds 

•Rope feet elevated plank rows 3x5-8

•band standing pullovers x20

•side lying hip raise 3x5-8

D. Tgu 2 per side for cool down 

Optional day 2 - CONDITIONING 

A. A. 10min mobility focuses window. Work!

B. Ski or row 30/90

•15 intervals of 30/90. Start light. Increase each sprint. However play the game ofnbever getting SLOWER. You have 1 tie or slower interval. If you hit 2 times then your done! Stop at 15 total. C. Cold tub x10min 

Mandatory EVERYDAY REGARDLESS OF TRAINING

•honor your nutrition 

•get 6k+ in steps each day not counting your gym time or biking etc. this is steps out in life. Your phones have the health app. Start looking. Easy way to achieve this is 1 / 30min walk per day or 2-3 / 10-15min walks per day. 

Obviously park farther away at places, enjoy a stroll wherever possible etc. 

•2-3 times a week get a 10-20min want epsom salt bath. 

•make sure your at least eating 13x your Bw in calories. Anything less.... let’s talk. Anything above 18x Bw. Let’s talk. Confused altogether? Let’s talk. 

Any nutrition questions. First please have a detailed list of what your eating. How much. Etc. without these details I cannot give you an honest real answer. If you lie on your food amount and such then guess what, your gonna fail and it’s entirely your fault. 

If your not eating 80% real food... then before asking questions get to consistently eating 80% real food. I almost think everyone should accomplish a 30 day Whole 30 challenge with zero amount restrictions. Then once accomplished we have a base to actually start doing things. 

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GreenStrength HQ 3/11-3/16

This week is going to be TOUGH! Remember to always focus on proper form, pace, and mindset when doing these sessions. Train hard - but be smart :)

March 11
A. Tgu x3 per side warm up

B. Prowler sprint suicide x5
1/4 way down and back
1/2 way down and back
3/4 way down and back
This is 1 suicide. Rest 2-4min between each one

C. 30/30 circuit
6 rounds of 30sec on / 30sec off
-30sec med ball shoulder toss
-30sec med ball slam
-30sec quadrupped side kick through
Each is done twice

D. Mobility cool down

March 12
A. Kb single arm clean and press 3x5/5
A. Zercher squat 3x5
A. Shin box rotations 3x5/5

B. Single arm kb rack reverse lunge (bell is in front leg side) 3x8/8
B. Banded hip thrusts 3x15-30
B. Lateral sled drag 3x20yds each way. No karaoke step. Lateral, toes forward drag.

C. Partner assisted straight leg raise holds
3x20sec per leg. Supine position raise one leg as high as possible up, partner gives a feedback with touch on shins to keep pulling and raising the legs into the hand. Do both sides and then switch with partner.

March 13
Coaches class of choice (movement/mobility based focused)

March 14
A. Partner up. 30/90 partner battle with slowly raising meters. Partners are allowed 1 tie or negative split. Once they hit the 2nd tie or Negative split it’s over.

B. While waiting or after you’ve gone we have a standard light farm strong
3-6 rounds of
-imbalanced kb rack walk xlap
-crawl+med ball push x20yds
-med ball slam x10
-plate halos x10/10
-Cossack squat x5/5

C. Cool down mobility

March 15
A1. Single arm sumo kb deadlift x5/5
A2. Bear crawl x lap
A3. Goblet squat x5
A4. FLR on straps x30sec
*5 rounds. Rest as needed. Quality here today

B1. Dbl kb rdl x6
B2. Dbl kb clean x6
B3. Dbl kb rack walk x1min
*3 rounds done as complex sets

C. Accumulate 3min of hanging and or wall stretch

March 16
Sat TBD

Make appropriate regression or progressions as needed.

Keep a detailed training log - and of course feel free to log what goes into your mouth :)