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.
How to Build an Empowered Plate!
By: Shades Published on: 27/11/2025Take a look at what goes into building an Empowered Plate with this quick quiz. Bon appétit!
What Am I Going to Do Today?
By: Shades Published on: 13/11/2025When the days are short and the couch is calling, it’s easy to lose motivation—but a small dose of action can reignite your energy. This post shares simple ways to stay consistent with your workouts through the dark winter months and offers two cozy, protein-packed recipes—Smashed Protein Potatoes and Shepherd’s Pie Baked Potato—to keep your meals warm, balanced, and satisfying.
A Basic Halloween
By: Shades Published on: 30/10/2025Halloween doesn’t have to derail your goals! Coach Shades shares her go-to strategies for surviving the sugar onslaught — plus two delicious, protein-packed fall recipes that’ll make you forget the candy bowl.
Back to Basics: Breakfast in 2025
By: Shades Published on: 16/10/2025Coach Shades takes a trip down memory lane—from cereal boxes and low-fat bagels and cream cheese to today’s protein-packed plates. See how breakfast has evolved and get simple, real-food ideas to fuel your mornings in Vancouver.
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