You Don't Need a Perfect Strength Training Plan to Get Really, Really Fit
The Consistency Project
EC Synkowski
4.9 ā¢ 562 Ratings
šļø 13 May 2026
ā±ļø 28 minutes
šļø Recording | iTunes | RSS
š§¾ļø Download transcript
Summary
We're discussing how the newest ACSM resistanceātraining guidelines upend traditional, oneāsizeāfitsāall programs.
We explore why consistency beats complexity, how tailoring load, volume, and nonātraditional methods to your goals will let you train smarter, stick to a plan you enjoy, and achieve lasting results without needing advanced techniques.
šĀ Get full show notes
GET START WITH THE THREE PILLARS METHOD
Ā·Ā DIY with the app
Ā· 10-Week Accelerator with EC
ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.
Transcript
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| 0:00.0 | Hi everyone. Thanks so much for tuning into this week's episode of the Consistency Project. |
| 0:04.4 | If you're ready to actually put the evidence-based information from this podcast into practice, |
| 0:08.8 | my three pillars method is for you. It's a structured approach that fits your habits and food |
| 0:13.3 | preferences while aligning your intake to your goals. If you know your diet should be built |
| 0:17.6 | mostly around whole and processed foods, but you haven't been able to figure out the right balance to lean out, fuel your fitness performance, improve your |
| 0:24.5 | health, or just stay consistent in the long term. This is the problem the three pillars method |
| 0:28.7 | solves. Here's what Elaine from my 10-week accelerator program said. I think for so long I was |
| 0:34.5 | just kind of trying to piece together information. like, okay, let me try this diet. |
| 0:38.4 | Let me try what this influencer is saying and then realizing that's not sustainable. |
| 0:43.2 | So going through the program and getting to identify what is it that's going to work in my life |
| 0:47.8 | and for my body and my needs. |
| 0:50.0 | I think I lost maybe like six pounds on the scale. |
| 0:53.2 | And I feel at peace with just trusting the |
| 0:56.9 | process and knowing that if I keep going with this, the scale is going to continue to move. |
| 1:01.5 | I don't feel like the panic or the urgency because I feel like I'm nourishing my body. |
| 1:08.6 | There are a few ways you can get started. |
| 1:10.2 | You can use my Three Pillars Method app on your own. You can join one of my coach 10-week accelerator cohort programs. You can work with me one-on-one. Or if you're a coach, you can go through my coach's masterclass. To learn more about these options, head to optimize me, nutrition.com, or check out the links in the show notes. Now let's get into the show. Hello and welcome back to the Consistency Project Podcast. Hi, I'm Patrick Cummings here as always with E.C. Sankowski. Every week we aim to simplify the principles and practices of nutrition, health, and fitness. Thank you for joining us this year a week. Hello, and how are you, E.C. Wonderful. How are you doing? Great. We're going to lean into that principles and practices of fitness today. |
| 1:48.8 | We're going to talk about, we're going to talk through the American College of Sports Medicine, |
| 1:53.9 | their recent updates to resistance training guidelines, what they were and why they matter. |
| 1:59.1 | The American College of Sports Medicine, better known as ACSM, yes? |
| 2:03.4 | Yes. |
| 2:04.5 | Yeah. |
... |
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