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.
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.
Southlands Stir Fry
By: Shades Published on: 06/09/2025Discover a simple and versatile Southlands Stir Fry recipe made with fresh farm vegetables — perfect for meal prep and boosting your nutrition this fall. Find out how you can take your own nutrition to the next level in our Fall Fitness and Nutrition Series.
SOS Saturday Meal Tip: The Heaviest Weight
By: Shades Published on: 30/08/2025Coach 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.
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