Back to Basics in the Kitchen
On April 1, I joined EC Synkowski’s new 3 Pillars App launch. It’s a three-month program focused on structured nutrition work, with weekly live sessions and coaching from EC herself. I’ve done her programs on my own, but this one is different. The accountability, support, and simplicity of the app have made it a whole new experience.
On April 22, I’ll start her Masterclass for Coaches to work through her coaching method and become a 3 Pillars Coach. Her Master class is built on the same principle we use at Empower: do the work before you coach the work. You’d never program a workout you wouldn’t do yourself. The same goes for nutrition.
Right now, I’m working through Pillar 1: eating 800 grams of fruits and vegetables daily. That number isn’t random; it’s based on research showing a lower risk of chronic disease at that intake. But most people aren’t even close. A cup of blueberries? Around 150 grams. A banana? Maybe 120. EC notes that in the U.S., the average intake is only about 200–250 grams a day. In Canada, we’re doing a bit better, around 400–450 grams per day, but still short of the 800g target. And even those numbers are likely inflated, as surveys often rely on self-reported intake which may not be the most accurate.
The 800g target is doable but it takes planning and a shift in habits, especially at breakfast. Fifteen days in, I’m hitting the 800 gram target. The app makes tracking easy. You can log grams, cups, or even fist-sized servings. There's no need to break it down to exact food type. It’s faster to use than MyFitnessPal, especially since I’m only tracking fruits and vegetables right now.
Tip: start early. Add produce to breakfast. It might seem odd initially, but put spinach in your eggs or add a side of sautéed zucchini or roasted vegetables. Once it’s routine, you’ll miss it when it’s not there. Restaurant breakfasts with eggs, bacon, toast, and hashbrowns start to feel off. That plate needs greens! Hitting 250–300 grams at breakfast can set the tone for your day.
Here is a list of benefits of increasing your fruit and vegetable intake:
Lower risk of heart disease, stroke, and certain cancers
Better digestion and gut health
Reduced inflammation
More stable blood sugar
Stronger immune system
Higher satiety (you stay full longer)
Improved energy, mood, and recovery
E.C. highlights how we need not fear sugar in fruit or carbs in potatoes; these food items are not to blame for what has become known as an obesity crisis in America. It’s about our environment: oversized portions, highly processed food, low movement, increased rates of depression and anxiety, and convenience culture. I recently watched this great video by Canadian trainer Jeremy Ethier about what happened when he tried to change the eating habits of an American town. It’s worth a watch.
🎥 Watch: Jeremy Ethier – What Happened When I Tried to Fix America’s Diet
If you’re feeling off track or want to chat about your health, I’m always happy to talk nutrition, training, or where to start. Find me in the gym, or please drop me a line [email protected]
Wednesday Whip It: Mad Dog’s Shredded Chicken
Today, I whipped up a batch of shredded chicken in my old crockpot. The settings are worn off, labeled in faded Sharpie: low, hot, warm. My son recently used the wrong settings. A few weeks ago, I advised Mike, “I’m heading out to get a new one—enough already!” His response? “Your dad gave it to you. It still works! Yes, right, my dad, Mad Dog, long passed provide this great tool! It stayed.
This is the easiest shredded chicken to make. Place the following ingredients in a crockpot.
Bed of onions (roughly chopped)
Several cloves of garlic (smashed or chopped)
4 chicken breasts, generously salte
1 jar of salsa
1 small can of green chilis
Set it on high for 4–5 hours. That’s it. It took 5 minutes to prep and 2 minutes to shred. Done.
No salsa? Sub in canned tomatoes, chili powder, cumin, or spices. The flavor depends on the salsa, so pick one with some vigor or doctor it up after. Add hot sauce, lime juice, or whatever your meal calls for.
Serving ideas:
Stuff it in a baked sweet potato and top with avocado and green onion
Throw it on a bed of coleslaw
Use it in tacos, bowls, or salads, with beans, rice, or quinoa.
With almost zero effort, you’ll have a pile of flavorful protein, enough to last a few days.
Thanks, Dad!
Wednesday WOD at Empower
Jorge
For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans
♀ 105 lb
♂ 155 lb
