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.
Empower Weekly WOD: Week Beginning December 29th 2025
By: WOD Father Published on: 28/12/2025Empower’s Weekly WODs for the week of December 29 offer a well-rounded CrossFit training plan in Vancouver, including endurance options (run, row, bike, swim), shoulder press and back squat strength work, a New Year’s Day open gym, and a team WOD—fully scalable and ideal for adults 40+ looking to train safely through the holidays.
Weekly Wisdom Episode 22 Dec 26th 2025
By: WOD Father Published on: 26/12/2025Weekly Wisdom Episode 22 curates research, training insights, and real-world examples focused on healthy aging, strength, and longevity for adults 40+ in Vancouver. This edition explores metabolic health and disease prevention, strength and functional fitness, fasting strategies for men and women over 40, mindset and resilience, and lessons drawn from CrossFit, martial arts, and long-term athletic performance.
Holiday Nutrition: How to Stay Steady
By: Shades Published on: 24/12/2025If the holidays tend to knock you off rhythm, this post is for you. Learn practical, low-stress nutrition strategies to help you stay steady now and feel better heading into January.
The One Pound Creep: How Holiday Weight Gain Adds Up Over Time
By: WOD Father Published on: 23/12/2025Vancouver’s holiday season makes it easy to gain “just one pound”—and never lose it. In this post, WOD Father explains how holiday weight gain adds up over time and shares practical, sustainable fitness strategies for adults on Vancouver’s West Side who want to stay strong, healthy, and active through the holidays and beyond.
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