Eat, Lift, Repeat: Consistency Tips as Summer Approaches
It's May 6 in Vancouver and summer is just around the corner. In fact the beaches and pools open in 11 days. If you are counting! Around this time, we can start to slip into holiday mode, planning trips away and other festivities. It is also a time when routines can fall apart and habits slip. But here is the deal, now is a great opportunity to tighten things up, not with restriction or perfection, but with intention. Take a moment to think about how you can get into a rhythm now that supports how you want to feel during your summer.
💡 So what do you actually need right now?
Maybe you are feeling great, fabulous, carry on, but maybe you're feeling “pretty good but coasting.”
or maybe you’re stuck. Wherever you are, it isn’t about starting over. It’s about finding your flow.
Here’s a simple place to begin:
2 cups of fruit and/or veggies at every meal.
20–30 grams of protein per meal. That’s enough to move the needle. Don’t stress about the 1g per pound of ideal bodyweight rule. It’s more than most of us need. Start to increase where you can and remember we want to build a way of eating that actually fits our life forever!
Shop local. Hit a Farmer's Market and stock up on fresh produce after a morning workout! Below is a list of Markets close to us.
🌈 Kitsilano Farmers Market
2690 Larch Street, Vancouver, BC (at Kitsilano Community Centre next to Connaught Park)
Every Sunday | May 4 – October 26, 10:00 AM – 2:00 PM
🍅 Riley Park Farmers Market
50 East 30th Avenue, Vancouver, BC (by Nat Bailey Stadium)
Every Saturday | April 5 – October 25 10:00 AM – 2:00 PM
🍞 West End Farmers Market
1100 Comox Street, Vancouver, BC (between Bute & Thurlow near Nelson Park)
Every Saturday | May 3 – October 25 9:00 AM – 2:00 PM
🥬 Mount Pleasant Farmers Market
2300 Guelph Street, Vancouver, BC (at Dude Chilling Park)
Every Sunday | May 4 – October 26 10:00 AM – 2:00 PM
A laid-back Sunday spot with local growers, food trucks, and community flair.
Commit to Consistent
1–2 off days a month? Not a big deal. But 2–3 a week? That’s when it gets harder to make progress. This reasoning applies to our nutrition and our workouts. Progress comes from consistent effort, not occasional heroics. Sometimes you'll have to force yourself. See the Empower PR board for a note from Silk on the matter.
Don't Blame Cortisol Levels
Cortisol itself isn’t what makes us gain weight. It’s what we do under stress:
Late-night snacking
Skipped meals or workouts
Letting stress become the excuse to check out
Managing stress is crucial to our health and wellbeing. It starts with awareness and often asking for help!
Mindset: Keep the faith.
It is never too late. Have you heard about Joan? Joan MacDonald is 77 now and started strength training and changing her diet at 70 and has become an inspiration to the world. She is Canadian. Read her story here!
💪 Looking for a way to stay strong and consistent this summer?
Join Lift Over Forty, our 7-Week Summer Strength Program for Women 40+
Sundays, 11:00 AM – 12:00 PM | June 1 – July 13
This small group strength training program is designed for women navigating perimenopause, menopause, and beyond. You’ll build strength and increase your energy for life's demands in a space that meets you exactly where you are.
What You’ll Get:
Weekly strength + short conditioning sessions
Smart, doable progressions
Coaching that listens, adapts, and supports
A strong, welcoming group of women just like you
Start where you are. Grow stronger every week. Sign up details here.
🥔 Wednesday Whip It: Home Fries.
Enough with the fear of the potato already. If you’re craving fries, make these tasty morsels.
Simple Oven-Baked Wedges
Ingredients:
2–3 medium potatoes (russet or Yukon gold)
Avocado oil spray
Salt & pepper to taste
Instructions:
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
Scrub and slice potatoes into wedges, cut in half, then into 4–6 wedges per half.
Lightly spray with avocado oil, then season generously with salt and pepper.
Spread out on the baking sheet, don’t crowd them!
Bake for 30–35 minutes, flipping halfway, until golden brown and crisp on the edges.
Wednesday at Empower👍
New Class and Coaching Schedule: Motor 5 & 6 AM, Savitar Noon, Wod Father 5 & 6 PM
Photo Credit: Rachel Nixon (Shutter)
Warm-up | 6:00
2 rounds:
:30 jumping jacks
10 judo push-ups to updog then downdog
10 Spiderman lunge with OH reach
10 ring rows
5 scap pull-ups
TECH | 2:00
Demo: scaling option for ring muscle up (seated muscle up) and KB snatches
Specific Warm-up | 10:00
Strict ring muscle-ups | 7:00
3 sets:
3 banded ring dips, rest :30
3 banded strict pull-ups, rest :30
1 set:
3 strict ring dips
3 strict pull-ups
KB Snatch | 3:00
3/3 KB snatch, light weight (L/R)
3 KB snatch, moderate weight (L/R)
3 KB snatch, workout weight (L/R)
Break | 2:00
WOD | 25:00 to 30:00
RX:
9 rounds for time of:
3 strict muscle-ups
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm
35-lb kettlebell
53-lb kettlebell
Intermediate option:
9 rounds for time of:
1 strict muscle-up
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm
26-lb kettlebell
35-lb kettlebell
Beginner option:
9 rounds for time of:
3 low-ring muscle-up transitions
3 dumbbell snatches, right arm
3 dumbbell snatches, left arm
10-lb dumbbell
15-lb dumbbell
Cooldown | 4:00
Banded shoulder stretches
