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.
What You Don’t Need To Do To Lose Weight
By: Shades Published on: 27/08/2025The 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.
Protecting Your Mental Plate
By: Shades Published on: 20/08/2025What you feed your mind matters as much as what you feed your body. Learn how to protect your ‘mental plate,’ reduce stress, and build resilience with healthy coping strategies in Vancouver.
Where There’s a Will, There’s a Way: Stages of Nutrition Change
By: Shades Published on: 13/08/2025Discover the 5 stages of nutrition change and learn how to take small, sustainable steps toward better eating habits. Whether you're just starting to think about healthier choices or ready to make lasting changes, this guide helps you find your path and stay on track.
How to Get Back on Track After Vacation: Nutrition Edition
By: Shades Published on: 06/08/2025After a relaxing vacation filled with indulgences and a surprise knee injury, Coach Shades shares a realistic and sustainable approach to getting back on track with healthy habits. She emphasizes practical tips for easing back into nutrition and routine, including simple go-to meals like a protein-packed smoothie and Korean-style beef.
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