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.
Don’t Let S.A.D. Sneak Up on You
By: Shades Published on: 24/09/2025Don’t let fall fatigue or seasonal affective disorder (SAD) sneak up on you. Discover mood-boosting foods, energizing routines, and light therapy tips—plus join our Fall Fitness & Nutrition Series to stay strong this season.
Saturday Protein & Fibre Fix
By: Shades Published on: 20/09/2025Discover a simple, protein- and fibre-packed recipe for the weekend and learn about Coach Shades' 8-Week Fall Fitness & Nutrition Series. This program in Vancouver combines healthy eating, meal prep strategies, and strength-building workouts to help you stay energized and on track through the holidays.
Be Basic. Be Boring.
By: Shades Published on: 17/09/2025The basics may seem boring, but they’re the foundation of lasting health. Coach Shades describes how simple habits like eating enough protein, prioritizing sleep, managing stress, and moving daily can transform your energy, strength, and well-being—and why consistency matters more than quick fixes.
Protein Muffins?
By: Shades Published on: 13/09/2025Coach Shades dives into the truth behind high-protein labelled foods like muffin mixes, bars, and shakes. Are they really a solid source of protein, or just clever marketing? With practical comparisons and smart swaps, this post helps you see past the label and build meals that truly support your goals.
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