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.
Weekly Wisdom Episode 22 Dec 26th 2025
By: WOD Father Published on: 26/12/2025Weekly Wisdom Episode 22 curates research, training insights, and real-world examples focused on healthy aging, strength, and longevity for adults 40+ in Vancouver. This edition explores metabolic health and disease prevention, strength and functional fitness, fasting strategies for men and women over 40, mindset and resilience, and lessons drawn from CrossFit, martial arts, and long-term athletic performance.
Weekly Wisdom Episode 21 Dec 19th 2025
By: WOD Father Published on: 19/12/2025From metabolic psychiatry to mastery, this week’s lineup dives deep into the connections between body, mind, and performance. Explore the hidden science of strength, mobility, and longevity with thought leaders from across fitness, neuroscience, and nutrition. Discover why sleep regularity matters more than hours, how muscle supports women’s long-term health, and what it really takes to break through the limits of expertise.
Weekly Wisdom Episode 20 Dec 12th 2025
By: WOD Father Published on: 13/12/2025Why do “healthy” people still suffer heart attacks? This week’s roundup explores hidden heart risk factors, lessons from the CrossFit industry, and how habits—not willpower—drive fitness success. Plus: insights on sunlight, plantar fasciitis, and sustainable weight loss for active adults in Vancouver and Kitsilano.
Weekly Wisdom Episode 19 Dec 5th 2025
By: WOD Father Published on: 06/12/2025In this week’s episode of Weekly Wisdom, we explore what really determines how well you age — and how fitness, mindset, and everyday habits play a role. Discover how midline control affects movement, why hanging can restore shoulder health, what women’s strength research reveals, and how stress and nutrition shape long-term wellness. Practical, science-based insights to help you move, think, and live stronger for years to come.
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