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 tips and movement-focused 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.

Pick-Me-Up Playlists: Music, Resilience & the Story of Empower

by: WOD FatherPublished on: 30/10/2026

Discover the songs that helped Empower's founder overcome setbacks, build resilience, and create a welcoming CrossFit community in Vancouver, one dream at a time.

CrossFit community VancouverMusic for motivationCrossFit gym Vancouver West Side

Why CrossFit Works: The Science Behind the Methodology

by: WOD FatherPublished on: 23/10/2026

Discover why CrossFit works through constantly varied training, functional movements and intensity, explained by a Vancouver CrossFit coach with 20+ years of experience.

why CrossFit worksCrossFit methodologyscience behind CrossFitCrossFit training for adults over 40

Are Your Shoes the Problem? The Case for Barefoot Training

by: WOD FatherPublished on: 16/10/2026

Could your shoes be weakening your feet? WOD Father explains why barefoot training matters for foot strength, balance and healthy aging.

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New Strength Training Guidelines—What Really Matters?

by: WOD FatherPublished on: 09/10/2026

Explore the 2026 ACSM strength training guidelines, why consistency matters, and how strength and power training support healthy aging and longevity at any age.

2026 strength training guidelinesACSM resistance training guidelinesStrength training over 40Functional fitness Vancouver