Family Fit: feed your family healthy treats! See below for more details.

Thursday’s Blog Post is brought to you by gym member Thorn!
Read on to learn about her adventure into healthy eating. 

Hello Empower Fam!

I’m excited to share a bit about how my journey into healthy eating and wellness started—thanks to a book!

Two years ago, while organizing our storage, Big Cat stumbled upon a cookbook titled “Primal Cravings”. It was a gift from CrossFit Empower during the Real Food Challenge back in 2015. Taking it as a sign, he decided it was time for a change, and we both committed to trying a new lifestyle. The book, filled with low-carb, paleo-friendly recipes, immediately grabbed my attention. It sparked a desire to experiment with healthier alternatives to common ingredients like flour, sugar, and unhealthy fats. My goal was to reinvent some of my favorite dishes using wholesome, natural ingredients.

Although our initial paleo diet and weight loss journey didn’t last as long as we’d hoped, it led me down a more rewarding path. I realized it wasn’t just about eliminating gluten and white sugar while keeping the taste and texture intact; it was about creating something genuinely nourishing and delicious. 

I started using fruits and vegetables—especially dates—as natural sweeteners. After plenty of trial and error, I found recipes that I’m proud to share, which ultimately led me to launch INJOY, an online store offering nutritious and tasty baked goods like doughnut cakes, muffins, and energy balls—all made with dates.

Here’s what makes my products special:

Lower Carbs: I use a unique blend of nut and vegetable flours, like banana, almond, coconut, sunflower seed, and hazelnut flours. These are much lower in carbs compared to traditional gluten-free options, which often rely on high-carb starches like rice flour and potato starch.

Nutrient-Rich: Packed with protein, fiber, and healthy fats from the nut flours, along with added protein from sources like Greek yogurt, kefir, and protein powder, these treats offer a nourishing, satisfying snack.

Freshness that Lasts: The cakes stay fresh for up to five days in the fridge, so you can enjoy a delicious bite whenever you need it.

Naturally Sweet: I use natural sweeteners like date puree, date sugar, and unsweetened fruit purees, which not only lower the sugar content but also add extra nutrition.

Sustainable Practices: By using fruits and vegetables at their peak ripeness, I help reduce food waste and support sustainable agriculture.

If you’re curious to try these treats or want to know more, feel free to follow me on Instagram at @injoydelights.ca. And for those interested in checking out my full menu and price list, you can find a poster at the gym with a QR code that’ll take you straight to it. Just scan, and you’re good to go!

Stay fueled and keep thriving!

— Thorn

Youth Program Updates

We are just one week away from the Fraser Valley Throwdown. Keep an eye on Instagram @empowereverybody for live action of our Elev8 teen athletes competing for the first time! For more information about this event and questions about Elev8 and CrossFit Teen competitions contact Coach Barb at [email protected]. 

Calling all kids ages 8-12 for Junior Varsity! This lively, fast paced class still has spaces open. Designed to develop good movement patterns and body mechanics, this class is for all athletes (experienced or not). If you have a child who is apprehensive to try sports, CrossFit Kids at Empower Youth is a great way to introduce them to how fitness can be fun. We create a enjoyable atmosphere integrating games and individual activities. For more information and registration follow the link: JUNIORVARSITY

Look forward to seeing you at the gym!

-OG

Thursdays Workout

Another opportunity to tackle those pesky double unders. This workout will challenge your midline stablization. Though the deadlift seems relatively light the final high pull will be challenging. It will be important to brace well especially after the GHD situps which can tire that core.

3 rounds for time of:
20 sumo deadlift high pulls
40 GHD sit-ups
120 double-unders

♀ 65 lb
♂ 95 lb