Why do I participate in and run Fitness and Nutrition Challenges? What is my mission? It's simple: each challenge teaches me something new, helps me confront what's complicated, and pushes me to grow. I want to help others have the same experience. I know how tough it can be to make a change and I've learned that structure and support are game-changers in the process!

Some personal experiences. Three months after starting CrossFit, I signed up for the gym's 6-week Paleo Challenge—no grains, dairy, or alcohol. It was tough, but I made it through, losing 8 lbs and learning firsthand how a Paleo diet affects body composition. A grain-heavy diet simply doesn't create a lean look! But here's the thing—before I even attempted that Paleo Challenge, I had already completed a 30-day alcohol-free streak earlier in the year. That experience gave me the confidence to tackle the Paleo challenge. It's a cycle: "I did that, so now I can do this." Running the Vancouver Marathon in unrelenting pouring rain gave me the hutzpah to start CrossFit. I mean, after that, how bad could a CrossFit workout be? Each challenge pushes me out of my relaxed zone and into a place where growth happens. I know I'm not moving forward if I'm not at least a little scared, daunted, or reluctant. If it is uncomfortable, you are getting somewhere. Get comfortable with being uncomfortable. If you wish!

Over the course of my life, I've spent some time stuck in the muck and challenges have been my way out repeatedly. They've propelled me forward when I needed it most, and I'm here to guide you along this path, if it speaks to you.

Committing to a challenge and seeing it through is a powerful way to build strength—not just physically, but mentally. You'll prove to yourself that you can overcome hard moments to stick to your plans and achieve something meaningful. Challenges are designed to facilitate action!

Our 2024 Fall Fitness Challenge: Strength & Mindset Mastery offers:

• Accountability to drive action: You know what to do, but challenges motivate you to actually do it. Whether you're boosting your protein intake or cutting back on weekend indulgences, we'll help you turn "knowing" into "doing."

• InBody scans for real insight: Track your progress in a meaningful way with muscle mass, body fat percentage, and basal metabolic rate—not just numbers on the scale. The data will show you the deeper changes happening in your body.

• Build mental and physical resilience: Every time you commit to something hard, like going alcohol-free or sticking to a workout routine, you build strength inside and out. Challenges teach you that you can do hard things—and succeed. Discover the full details of our Fall Fitness Challenge here.

• A welcoming entry point to Empower: You don't need to be an Empower member to join us. Use this challenge to test the waters and see what we're all about. We're a friendly, supportive bunch dedicated to helping you succeed, whatever your fitness level or background.

• Finish 2024 strong: No need to wait for the new year to start making progress! Start 2025 feeling stronger and ready to embrace what it holds.

This Fall Fitness Challenge isn't about where you're starting—it's about where you're going.

Find everything you need to know about it here! 🍁🥑💪🧠

Wednesday Whip-It 🥣

Check out this Immunity-Boosting Turmeric Chicken Soup from The Roasted Root .👩‍🍳

Wednesday 24.10.08

Warm up 

10 Shoulder pass throughs 

15/15 hip swings 

10/10 around the worlds 

Then 

Snatch Drops

Tech 

Squat Snatch 

Wod 

10 Minutes 

Max Squat snatches @B.W

Heat #2 

6 mins 

20 Bird dogs 

10/10 leg out rocks 

20 Dead bugs 

20 Egg rolls 

10 Full body rocks 

Cool down