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.
Holiday Nutrition: How to Stay Steady
By: Shades Published on: 24/12/2025If the holidays tend to knock you off rhythm, this post is for you. Learn practical, low-stress nutrition strategies to help you stay steady now and feel better heading into January.
The One Pound Creep: How Holiday Weight Gain Adds Up Over Time
By: WOD Father Published on: 23/12/2025Vancouver’s holiday season makes it easy to gain “just one pound”—and never lose it. In this post, WOD Father explains how holiday weight gain adds up over time and shares practical, sustainable fitness strategies for adults on Vancouver’s West Side who want to stay strong, healthy, and active through the holidays and beyond.
Empower Weekly WOD: Week Beginning December 22nd 2025
By: WOD Father Published on: 21/12/2025Take on the week of December 22nd with Empower’s mix of classic CrossFit workouts and holiday traditions. Challenge yourself with HeroWODs like Murph and Spice, tackle Double or Heavy DT, and chase a Christmas Eve Clean & Jerk PR. Or join our Open Gym on Christmas morning and finish the year feeling strong and connected.
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.
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