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.

Empower Eats: Summer Swaps To Try

By: Shades Published on: 25/06/2025

Simple food swaps that can facilitate dietary change. Start low. Go slow. Here's how!

Nutrition and WellnessHabit ChangeReality Bites

Meals in Minutes: Part 2

By: Shades Published on: 28/05/2025

This 4-part series is built around one promise: time is not the obstacle to eating well. This week, we tackle how to overcome a sneaky roadblock to meal prep that likes to disguise itself as “no time”: boredom.

Nutrition and WellnessHabit ChangeReality Bites

Eat, Lift, Repeat: Consistency Tips as Summer Approaches

By: Shades Published on: 07/05/2025

It's May 6 in Vancouver and it feels like summer is around the corner. You might be sliding into holiday mode and planning long weekends, BBQs, trips and other festive events. This time is when routines can break and habits slip. This post offers tips to avoid this pitfall and grow stronger instead!

MindsetNutrition and WellnessReality Bites