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.
A Bowl of Strength
By: Shades Published on: 06/11/2025Stay strong and healthy through Vancouver’s dark, chilly months with a warm bowl of nourishment. In this post, we share two immune-boosting soup recipes — Cabbage & Sausage Soup and Thai Chicken Noodle Soup — packed with protein, veggies, and flavour. Simple to make and easy to store, they’re perfect post-workout meals or quick grab-and-go lunches. Add them to your weekly routine to recover faster, fuel your training, and keep your energy up all season long.
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.
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.
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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