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.
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.
Can Banana Ice Cream Be a Meal?
By: Shades Published on: 23/08/2025Looking for a healthy sweet treat that doubles as a meal? This no-cook banana ice cream recipe is perfect for post-workout recovery, hot days, or when you just need something quick and satisfying.
Saturday MOD: Cabbage Steaks
By: Shades Published on: 16/08/2025Got veggies on their last legs? Don’t toss them—transform them into quick, tasty meals instead! These easy cabbage steak ideas are budget-friendly, packed with nutrition, and perfect for busy Vancouver home cooks who want healthy food without the fuss.
Saturday MOD (Meal of the Day): Home Fries
By: Shades Published on: 09/08/2025Discover how to make crispy, homemade fries that are both nutritious and easy to prepare. Perfect for fueling your workouts and enjoying a fun, feel-good meal at home. Simple ingredients, real food, and budget-friendly!
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