Welcome to the Empower Blog
Looking for inspiration, guidance, and a little motivation to fuel your fitness journey? You’ve come to the right place.
Here, you’ll find a mix of resources designed to help you live stronger—inside and outside the gym. From weekly WOD breakdowns that prepare you for what’s ahead, to tips and movement-focused posts that help you train safely and effectively, we’ve got you covered.
You’ll also discover healthy recipes and nutrition advice from our coaches, plus wellness wisdom that touches on mindset, recovery, and lifestyle habits that support your goals. And because community is at the heart of Empower, we regularly highlight the accomplishments, stories, and events that make our gym more than just a place to work out.
Whether you’re brand new to CrossFit, coming back after a break, or looking to reach new performance milestones, our blog is here to encourage, educate, and empower you every step of the way.
A Basic Halloween
By: Shades Published on: 30/10/2025Halloween doesn’t have to derail your goals! Coach Shades shares her go-to strategies for surviving the sugar onslaught — plus two delicious, protein-packed fall recipes that’ll make you forget the candy bowl.
Back to Basics: Breakfast in 2025
By: Shades Published on: 16/10/2025Coach Shades takes a trip down memory lane—from cereal boxes and low-fat bagels and cream cheese to today’s protein-packed plates. See how breakfast has evolved and get simple, real-food ideas to fuel your mornings in Vancouver.
A Basic Fall Tune Up
By: Shades Published on: 09/10/2025As the days get darker and busier, it’s easy to let workouts and healthy habits slide — but fall doesn’t have to mean falling off track. In this post, you’ll find practical tips to help you stay consistent, nourished, and energized through the season. From protein-packed breakfasts and restorative soups to smarter recovery habits and mindset shifts, learn how to keep your momentum going so you can feel your best now — not just in January.
One Bowl at a Time
By: Shades Published on: 04/10/2025Warm up from the inside out with this week’s Empower Nutrition News! In this edition, we share a hearty lentil vegetable soup recipe that’s perfect for dark, rainy Vancouver evenings — plus a simple trick to keep healthy eating easy during busy days. Tune in every Wednesday at 6 p.m. on the Empower blog for more practical nutrition tips, recipes, and mindset strategies to fuel your training and your life, one bowl at a time.
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