Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice At APEX PWR in Tigard, OR, we see it all the time: well-meaning people telling pregnant women to “take it easy” and avoid challenging exercise. “The uncomfortable truth is that this outdated mindset is robbing mothers and babies of life-changing health benefits.” Dr. Nick, MD, […]

Protein Deficiency: The Hidden Factor Wrecking Women’s Hormones When women think about hormone health, they often focus on stress, sleep, or menopause symptoms. While those play a role, one of the most overlooked lifestyle factors disrupting women’s hormones is chronic protein deficiency. At APEX Performance Wellness & Rehab in Tigard, Oregon, we work with women

Why More Women Should Be Taking Creatine (and What the Research Says) When it comes to supplements that support strength, energy, mood, and longevity, creatine remains one of the most underutilized tools in women’s health, despite being one of the most researched. But that’s starting to change. In a recent post, women’s health expert Angela

Why Muscle Matters for Women: Strength Training Could Save Your Life “70% of hip fractures happen in women. The minute you break your hip, you have a 30% chance of dying and a 50% chance of never going home again.” — Dr. Vonda Wright These statistics are alarming, but they highlight a truth that women’s

Female Fitness Shift: Why Strength Training Outpaces HIIT for Long-Term Health The fitness industry is undergoing a major shift. According to recent data from Fitt Insider and SFIA, participation in group cycling has dropped by more than 33%, cardio machines are in double-digit decline, and high-intensity bootcamps are losing traction. What’s replacing them? Strength training,kettlebells,

The Myth of “Training Less During Your Cycle” For years, women have been told to scale back training during their menstrual cycle, skip the hard sessions, avoid heavy lifts, and “just listen to your body” (often interpreted as backing off). But here’s the truth: training less during your cycle isn’t always necessary and for many

Strength Training Through Pregnancy: Must-Haves & Modifications Staying strong through pregnancy isn’t just possible — it’s powerful. Strength training during pregnancy can support posture, reduce common aches and pains, prepare your body for labor, and help with a smoother postpartum recovery. But navigating fitness while your body is continuously changing? That’s where coaching and modifications

Building Strong Women: Why Strength Training Matters for Girls (NOT Just Female Athletes) At APEX PWR in Tigard, Oregon, we believe in empowering girls and women through fitness, education, and strength. That starts with breaking outdated norms and equipping female athletes with the same performance and injury-prevention tools that their male counterparts have received for

Why the Deadlift is a Smart and Safe Move During Pregnancy Disclaimer – As always, information in this article might not be proper for you during your pregnancy. Be sure to consult with your doctor and/or a pelvic floor specialist or physical therapist – each person’s pregnancy can be different! If you have further questions,

Stronger Bones, Smarter Tracking — The Power of DEXA for Women in Portland Bone health isn’t something most women think about until they have to. But what if you could be proactive — and not reactive — when it comes to your strength, longevity, and health? At APEX PWR in Portland, Oregon, we’re proud to