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 form tips and movement focus 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.

Empower Weekly WOD: Week Beginning September 1st 2025

Empower Weekly WOD: Week Beginning September 1st 2025By: WOD Father Published on: 31/08/2025

Kick off September strong with Empower’s Weekly WOD programming! From a grueling 30-minute AMRAP featuring runs, thrusters, and farmer’s carries, to heavy front squats, skill-building handstand progressions, Olympic lifts, and bar muscle ups, this week blends endurance, strength, and gymnastics.

WODs of the Week
Empower Weekly WOD: Week Beginning September 1st 2025

SOS Saturday Meal Tip: The Heaviest Weight

SOS Saturday Meal Tip: The Heaviest WeightBy: Shades Published on: 30/08/2025

Coach Shades shares how to prioritize nutrition on busy, low-motivation days with quick, mix-and-match options like high-protein breakfasts, easy smoothies, and store-bought essentials. Discover how a few smart choices can keep you fueled, balanced, and moving forward—even when nothing in the kitchen looks appealing.

Reality BitesHealthy Recipes
SOS Saturday Meal Tip: The Heaviest Weight

Weekly Wisdom Episode 5 Aug 29th 2025

Weekly Wisdom Episode 5 Aug 29th 2025By: WOD Father Published on: 30/08/2025

In this week’s Weekly Wisdom, WOD Father covers cannabis and heart health risks, pre-workout vs. coffee, potassium for sleep, menopause weight gain, mental habits, and a quick clean technique tip—practical, science-backed takeaways to support your health and fitness.

Weekly Wisdom
Weekly Wisdom Episode 5 Aug 29th 2025

What You Don’t Need To Do To Lose Weight

What You Don’t Need To Do To Lose Weight
By: Shades Published on: 27/08/2025

The Netflix documentary Fit for TV shines a light on the harsh realities behind The Biggest Loser. Instead of extreme diets and shame-driven workouts, true health comes from patience, sustainable habits, and supportive communities. Discover what you don’t need to do to lose weight—and what really works for lasting change.

Nutrition and WellnessReality Bites
What You Don’t Need To Do To Lose Weight

Empower

Contact Us

235-2083 Alma Street

Vancouver, British Columbia

[email protected]

© Copyright 2025 | Design by Zen Planner