GreenStrength Podcast: Recent Episodes
GreenStrength
This week on the GreenStrength Podcast, Coach Luke rants on some new Knees Over Toes stuff. We also discuss weight strategies of calorie deficits vs. increasing your metabolism and a question on strengthening the diaphragm.
The GreenStrength Podcast is joined by Troy Russell (Black Belt under Rafael Lovato Jr. with big wins on both the Fight 2 Win and Who's Number One stages). Troy shares some of his ideas on skill acquisition and training and walks us through some sequences and lessons from the most recent Who's Number One event.
Find Troy on IG at @troylivesthedream
GreenStrength Coach Luke on IG at @greenstrengthiv
GreenStrength Online at www.green-strength.com
The GreenStrength Podcast is back after a little hiatus! Bringing you all the discussion on health, wellness, longevity, and jiujitsu for people who aren't as young as they once were.
In this episode, Coach Luke and Geoff discuss the effects of alcohol after Geoff says he is thinking about ditching alcohol. The guys also discuss visualization and whether it should be a part of your regimen and how it can impact your mindset and confidence.
The GreenStrength Podcast returns after a little break. Coach Luke fills everyone in on some changes to the GreenStrength program in the gym and some new additions for GreenStrength members. We talk about consistency and how that is a key component no matter where you are in your journey and how it applies to both nutrition and exercise. We also sprinkle in a little jiujitsu talk with ADCC coming right around the corner.
This week the GreenStrength Podcast crew does a complete walkthrough on how to calculate your caloric needs and how you can play with your macro nutrients to fit your lifestyle and your desired diet approach. After listening to this episode, you will be fully equipped to take your nutrition into your own hands, understand the variables in meeting your nutrition needs, and tweaking your diet along the way to keep you on the right path.
Is the animal based diet BS? Tune in to this episode to find out what the GreenStrength Podcast crew thinks about this and much more!
Coach Luke and Geoff are back on the GreenStrength Podcast microphones after a little break. The guys discuss understanding progression - progress in the weight room, progress on weight gain and loss, and the way things like progressive overload work. To really progress you need to understand how to start from a fundamental baseline level and then understand all the many variables that can be manipulated to progress. Finally, sustainable progression on weight loss has a few primary components that Coach Luke explains.
Send your questions to Coach Luke or Geoff on Instagram: @greenstrengthiv and @geoffersonspin
Check out GreenStrength Online at www.greenstrengthhq.com
Louie Simmons, who recently passed, was an icon in the strength and powerlifting world who had tremendous influence on Coach Luke and GreenStrength. There are many strength techniques and tools you see today that were pioneered by Louie Simmons, like sled dragging, use of bands, and much more. He was a larger than life figure who produced some of the strongest humans to ever walk the earth. This week on the GreenStrength Podcast, we discuss the influence Louie Simmons has on GreenStrength and the strength world in general.
Find Coach Luke on IG: @greenstrengthiv
GreenStrength online: www.greenstrengthhq.com
Geoff on IG: @geoffersonspin
We cover a variety of things on this episode of the GreenStrength Podcast. Geoff shares some of the things he learned after putting into action some lessons learned during the last episode. We discuss keeping balance, picking your battles, relying on the right information, and much more.
Engaging in play is a surprising key to unlock new heights in your body, mind, relationships and much more. It's time to stop taking ourselves so serious all the time and engage in some play. It has science-backed tangible benefits for so many areas of your life. And it's fun!
@greenstrengthiv on Instagram.
@geoffersonspin on Instagram.
www.greenstrengthhq.com
Do you struggle with your internal voice creating nerves, anxiety, and negative thoughts when it comes time to perform? Whether it's public speaking, competing in athletics, or anything else, you have to put in the work to take control of that voice and use it to empower you rather than to beat you down. There are tools out there to help and opportunities to educate yourself and find the tactics that will help you deal with that internal voice. Most important, remember you aren't alone in that battle. Coach Luke and Geoff fight that battle all the time, and today they share some of their experiences and ways they've found to help battle those inner critical voices. The discussion on this topic starts around 24:30 after some other fun and informative discussion.
This week on the GreenStrength Podcast, Coach Luke and Geoff start off with a fun discussion about the new Oklahoma Football coaching hires and how college football players workout and trying. We then talk about the nutrition and eating problem we have broadly in the United States and the problems we have individually and some of the ways we can work through them. Finally, Geoff asks Coach Luke about how he can fit a good workout into a short time when he doesn't have a full hour. Coach Luke gives some tips on how to fit a great workout into 20 minutes using tools like focusing on primary compound movements and density training. They also discuss strategies for fitting movement and exercise in throughout the day that has a big impact like using the Grease the Groove method.
If you have questions about GreenStrength, Coach Luke's upcoming 8 week training program with Coach Hialee, or if you have questions you want answered on the GreenStrength Podcast, slides into Coach Luke's DMs on instagram at @greenstrengthiv.
You can also reach out to Geoff on instagram at @geoffersonspin.
Being technical in your lifts and movements should be a goal for everyone, but we also have to recognize that we exercise to get in shape. That means you also need to be pushing it, finding ways to work around little injuries, and moving more both inside and out of the gym.
Follow Coach Luke on IG: @greenstrengthiv
Follow Geoff on IG: @geoffersonspin
GreenStrength Online: www.greenstregthhq.com
This week on the GreenStrength Podcast, Coach Luke and Geoff talk about going from zero to one. Sometimes we get lost in researching and planning and thinking about things, which holds us up from getting started. Then, once we get started, we are too focused on reaching 100 and forget that we still need to do those 0 to 1 things that lay the foundation for success. Join us for a discussion about not forgetting the zero to one foundations. Happy Thanksgiving from the GreenStrength Podcast crew!
GreenStrength Online at www.greenstrengthhq.com
Follow Coach Luke on IG: @greenstrengthiv
Follow Geoff on IG: @geoffersonspin
Follow Geoff on Twitter: @gdl_legal
This week on the GreenStrength Podcast, Coach Luke and Geoff discuss tips and tactics for staying healthy while traveling. How do you mange eating healthy, staying active, and not losing momentum on your healthy lifestyle while traveling? Tune in to this episode to find out! The guys also talk about some shoes designed for active recovery. Are they something you need to help you recover from your tough days? Find out in this episode!
Follow Coach Luke on IG @greenstrengthiv
Follow Geoff on IG @geoffersonspin
Visit GreenStrength Online at www.greenstrengthhq.com
Coach Luke, Geoff, and special guest Jacoby Marshall sit down to discuss how getting started by taking one step a time, avoiding going for extremes, assessing the need for supplements, and some jiujitsu talk. Jacoby Marshall is a brown belt in jiujitsu from Seaside, Oregon under Zach and Nate Adamson and Rafael Lovato Jr. He is former collegiate athlete and found his competitive roots and health again through jiujitsu.
Follow Coach Luke on IG: @greenstrengthiv
Follow Geoff on IG: @geoffersonspin
Follow Jacoby on IG: @ap_playboy
GreenStrength Online: www.greenstrengthhq.com
This week on the GreenStrength Podcast, Coach Luke and Geoff talk about the wild world of eating raw meat like raw liver. There's a new viral star on Instagram called the Liver King who promotes eating raw meat, particularly raw liver. What are the realities of eating this way? Is this really a magic bullet for strength, health, and vitality? Coach Luke gives you the low down on the raw meat movement and what you may be looking at it if you decide eating raw meat might be for you.
Follow Coach Luke in IG: @greenstrengthiv
Follow Geoff on IG: @geoffersonspin
GreenStrength Online: www.greenstrength.com
This week on the GreenStrength Podcast, Coach Luke and Geoff discuss a variety of listener questions. Topics include gaining lean mass while training jiujitsu, favorite exercises for people with back pain, how to do Wendler's 5-3-1 correctly, how to train youth athletes, and eating only one meal a day. There's a lot of great discussion applicable to everyone out there who is trying to be healthy and fit.
Following Coach Luke on IG: @greenstrengthiv
Follow Geoff on IG: @geoffersonspin
Exercise is a stress that we put on our body with the intent of getting stronger, healthier, and fitter. In order to maximize the improvement and adaptation from exercise we have to make sure our bodies are prepared to adapt to the exercise stress. This requires we manage ALL the stress in our life in order to give our body the best platform for adapting to the exercise stress. This means we have to manage our sleep, nutrition, work, exercise routine, and more in order to keep a balance that leads to optimal adaptation and improvement.
Coach Luke and Geoff also discuss a recent conversation about kettlebells vs. barbells and how experience, quality, and age can impact how you use different tools. They also discuss figuring out the "why" behind the exercises you are performing so you can assess the way you train on a deeper level.
Follow Coach Luke on IG: @greenstrengthiv
Follow Geoff on IG: @geoffersonspin
GreenStrength Online: www.greenstrength.com
This week on the GreenStrength Podcast, Coach Luke, Coach Hialee, and Geoff discuss a listener question about rebuilding mobility into your squat pattern. Squatting is a fundamental human movement, but we need to make sure our squat pattern is done with quality. We also talk about about figuring out why you want to squat a particular depth and whether that is necessary. We also talk a lot about training around injury and, specifically, lower back pain. Many of us suffer from some amount of lower back pain, and we have to embrace the realities of that pain and how we can train around the pain. This episode is great for all of us who don't like to admit that all of our movements may not be perfect and our bodies don't always feel perfect.
This week on the GreenStrength Podcast, Coach Luke and Geoff cover a variety of topics from what it takes to find and fix weaknesses in your body, fighting boredom in your training, intuitive training and eating, being skeptical of the things you see online, and being skeptical of your own beliefs. This week's episode is a reminder that we are all human with weaknesses and flaws, but a little intention and open-mindedness can help us connect to ourselves and others.
Don't forget to visit GreenStrength online at www.greenstrengthhq.com.
Follow Coach Luke on IG @greenstrengthiv
Follow Geoff on IG @geoffersonspin
Coach Luke is joined this week by Hialee Howard to talk about a variety of topics that all relate to things that are good fo your body. There is a lot wisdom in this episode that will help you treat your body the best you can.
What do you think is the most important part of a grappler's strength and conditioning program? We asked the question on social media and received a number of great answers. This week, Coach Luke and Geoff talk about the GreenStrength philosophy on the most important part of a grappler's strength & conditioning program. The answer may not be what you think, but it's sure to help you think about your training in a healthier way.
This week on the GreenStrength Podcast, Coach Luke and Geoff talk about playing the long game with your training and developing your own style. They also answer a lot of questions about how many days per week you should train for muscle gain, modifying your program to add more volume, sub maximal training for strength, one of the key components of nutrition, and a discussion about the Knees Over Toes Guy. You don't want to miss this exploration of all things strength.
This week Coach Luke and Geoff discuss understanding, setting, and managing expectations for yourself and for the people around you. This is important for understanding your nutrition goals, fitness goals, and any other goals you may have. The guys also talk about surrounding yourself with the right people that will help influence your habits with their good habits. It's like the old saying "You are what you eat." It is also true that "You are who you surround yourself with." So, take a listen and see how you are managing your expectations and analyze what kind of people you are surrounding yourself with. Are those aspects helping you achieve new heights or are they hindering your goals?
This week Coach Luke and Geoff talk about why you should be going for a walk every day. The benefits of walking are well-established and will help your physical and mental wellbeing. If you aren't going for regular walks, this is your chance to learn why you should. They also discuss how you can focus more on the nuance and details of your exercises to shift from a "workout" mindset to a "training" mindset. And, as always, there's some valuable discussion on different diets and why you shouldn't get too lost in the dogma of nutrition.
Coach Luke is solo this week because Geoff is out of town, and he picks up where the GreenStrength Podcast left off last week after talking about balance. This week Coach Luke offers up this thoughts on how to find your own way and not get stuck in always trying to do what other people are doing whether that's in the gym, with nutrition, in jiujitsu, or any other aspect of life. Coach Luke also answers a couple listener questions on the difference between mobility and flexibility and whether you can workout fasted. A lot of wisdom in this one, you don't want to miss this episode of the GreenStrength Podcast.
Whether it's your diet, exercise, work, or personal life, we always struggle to find balance across aspects of our lives. In this episode of the GreenStrength Podcast, Coach Luke and Geoff talk about many components of balance from habits to nutrition to exercise and procrastination. Listen to how we struggle with balance and some of the tactics we use to strive for balance as well as how Coach Luke has worked with clients to help them find balance.
This week on the GreenStrength Podcast, Coach Luke and Geoff talk about the science behind different rep and set schemes for your exercise program. Geoff has a lot of questions about why we do certain numbers of reps and sets in our exercise programs, and Coach Luke brings in the knowledge from Charles Poliquin's book "Poliquin Principles" to help explain. This episode will help you understand the best way to use different sets and reps for your program to help fit your goals.
Jack LaLanne is known as the Godfather of Modern Fitness and is well-known for advocating for a healthier way of life while accomplishing many astonishing feats of strength well into his 70s. He lived deep into his 90s and stayed active and healthy up until his death. This week on the GreenStrength Podcast, Coach Luke and Geoff discuss 7 tips for optimal health from Jack LaLanne. We discuss how Jack ate, moved, and lived his life to be fit, healthy, and active into old age. You can follow along with the tips at this link: https://modernhealthmonk.com/habits-of-the-jack-lalanne-diet-healthy-and-fit-over-40/
We finish up the episode with a couple of listener questions. If you have questions you want answered, be sure to send Coach Luke a DM on Instagram at @greenstrengthiv or contact him through the website at www.greenstrengthhq.com
The GreenStrength Podcast is joined by special guest, Xande Ribeiro. Xande is a world-class grappler who has dominated every event in grappling and professional jiujitsu. On this episode, he shares some of his philosophy on jiujitsu, health, fitness, and so much more. He also gives a peek behind the scenes of training with jiujitsu greats like Rafael Lovato Jr. and his experience coaching Lovato through his Bellator World Championship fight with Gegard Mousasi.
The GreenStrength Podcast is joined by Naomi Earls, the owner and founder of Hurt Craft Deep Tissue Therapy. She discusses what makes her style of deep tissue therapy unique and why it is sometimes criticized by more traditional styles of massage. We discuss the value of deep tissue therapy, who it is for, and what you should be doing outside of your therapy to get the most from deep tissue therapy.
We are always our own harshest critic. We frequently say negative things to ourselves, and we hold ourselves back with unfair judgment. The GreenStrength pillars dictate that we honor ourselves in the condition we are in now, and our internal thoughts and perception of ourselves must be healthy to continue our improvement and progression. In this episode, we are joined once again by special guest Hialee Howard to discuss how we can implement the GreenStrength pillars to treat ourselves better.
We all have a perception of what a healthy human looks like, but what does a healthy human do? This week on the GreenStrength Podcast, Coach Luke breaks down the lifestyle of the hypothetical healthy human by discussing how a healthy human eats, moves, and lives. He also busts some myths on why the person that you think looks healthy may not actually be that healthy.
We all have goals, but how do we achieve them? Starting with the end in mind, we can reverse engineer our goals into an actionable plan to not just achieve those goals but to actually build the lifestyle that makes those goals inevitable. Listen in on this episode to learn how to reverse engineer your way to success the GreenStrength way.
Injuries are difficult to deal with, both physically and mentally. You don't have to let injuries stop you in your tracks though. There is always a way to progress. In this episode, Hialee Howard joins the show to talk about finding ways to progress while injured and dealing with the emotional side of injuries.
This week the GreenStrength Podcast is joined by special guest Von Wood who will take you through the three times he faced near death while battling alcohol and drug addiction and how he has overcome adversity to achieve sobriety and rise in the ranks as a competitive Brazilian Jiujitsu athlete.
Eating real food is a primary pillar of the GreenStrength lifestyle. In this episode, Coach Luke breaks down what eating real food means and how you can start eating in a way that fuels your optimal performance.
In this premier episode of The GreenStrength Podcast, Lucius outlines the three main pillars of the GreenStrength philosophy: 1) Eat Real Food, 2) Daily Mindful Movement, and 3) Be Here Now. Join us to understand the foundational philosophy of GreenStrength and how you can put it to work to live a happier, healthier life.
The GreenStrength Podcast is coming soon! Check out this trailer for the first episode that will be launching very soon!