APEX PWR | Female Fitness
I think sometimes we see fitness professionals online and assume they've got it all figured out. That they're always motivated, always consistent, always making themselves a priority.
So I want to tell you something you probably wouldn't know from looking at my social media. This is my first workout in three weeks, and I'm a personal trainer. I am literally in a gym every single day. I spend hours here. I have everything I could possibly need right at my fingertips.
And sometimes life still gets me. Work, kids, schedules, responsibilities, and just the mental load of taking care of everything else sometimes means that putting myself on the list feels really freaking hard.
And I think women need to hear that, because if you're struggling to be consistent, it doesn't mean you're failing. The goal was never perfection. The goal is to keep finding little ways to come back to yourself.
Some days that might look like a great strength workout and a run. Some days it might be a 10-minute walk around the building. And some seasons you might realize it's been three weeks since you've done much of anything. That's okay.
Start again today. It all counts.
Coach Nicole Hinkle Personal and group strength coach at APEX PWR. Certified Menopause Coaching Specialist through Girls Gone Strong. Navigating perimenopause herself at 47.Nicole recorded this on the day she came back. One minute, fifteen seconds.
We debated whether to post that. It is not the kind of thing a gym usually says out loud, because the whole industry is built on implying that the people who work here have solved something you have not.
We posted it because it is true, and because the alternative is letting women believe that a three-week gap is evidence of a character flaw. It is not. It is a season. There are seasons in a year and seasons in a life, and some of them are not going to be your strongest.
What matters is that when you decide to come back, there is something real to come back to. That is the rest of this article: every way we support women, and what each one is actually for.
Most women's first real information about their bones arrives after something breaks. That is a bad system, because bone loss is silent for decades and then presents as a fracture at 65 that gets explained away as bad luck and old age.
It is not bad luck. It is a measurable process that was measurable the whole time.
Scans your lumbar spine and hip or femur and reports a T-score, comparing you with healthy young adults, and a Z-score, comparing you with your age peers. This is how osteopenia and osteoporosis are actually identified, rather than assumed.
Bone loss accelerates around menopause, which is exactly why a baseline in your thirties or forties is worth so much more than a first scan at 65. A number today gives you something to protect. A number at 65 gives you something to explain.
$167 single scan | as low as $127 per scan in a package
Separates lean mass from fat mass and shows how both are distributed. This is the test that ends the argument with the bathroom scale, which cannot tell you whether a stable weight means nothing changed or means you traded four pounds of muscle for four pounds of fat.
It is also how you find out whether a training block worked, instead of relying on how you felt about it.
Then you build a plan from the numbers and retest to see whether the plan is working. That sequence is the difference between hoping things hold up and knowing whether they are.
Strength training is the intervention here, not the supplement aisle. Loaded exercise is one of the few things that meaningfully signals bone to hold on to itself, and it is the only one that also builds the muscle that keeps you out of a fall in the first place.
Programming matched to your actual stage rather than a generic prenatal class, whether that is second trimester or eight weeks postpartum and unsure what your body will tolerate. Covers core and pelvic floor strength, breath work, and rebuilding flexibility and endurance, with personal training, group options and online resources.
Several of our staff have been through it themselves, which changes the quality of the conversation. And because we have doctors of physical therapy in the building, the handoff between rehab and training is a walk down the hall rather than a referral you have to chase.
Our position, stated plainly on the program page: you do not need a special menopause workout. You need well-designed strength training with real challenge, progressive overload and adequate recovery. The hormone-themed workout industry is mostly marketing.
What genuinely changes in this stage is how symptoms interfere with consistency, recovery and confidence in the gym. That is a coaching problem, and it is why this program is led by Coach Nicole, who holds a Menopause Coaching Specialist certification through Girls Gone Strong and is going through it herself.
Group and personal training, in a quiet and intentional room rather than a commercial gym, with group sizes small enough to protect the coaching.
Led by Jennie Carolan, MS, our Director of Nutrition. Three ways in depending on what you actually need: a One-Time Macro Breakdown if you just want your numbers, the 12 Week Nutrition Challenge if you know what to do and do not do it consistently, or VIP 1:1 coaching if your situation has real complexity in it.
Protein is usually the first thing we change, because it is the nutrient that supports the muscle you are training for and the one most women we work with are under-eating. Coaching is delivered remotely as well as in person, so this one does not require you to live here.
Last on the list on purpose. Food, training and sleep do the work, and no supplement substitutes for a week you actually showed up for. Supplements close specific gaps, most often protein when a daily target is out of reach from food alone, omega-3s when fish is rare, creatine monohydrate, and vitamin D or a basic multivitamin when eating is inconsistent.
We partner with Thorne because the supplement industry is loosely regulated and their NSF Certified for Sport line is batch tested against banned substances. Ordering through the APEX Thorne page attaches 25% off for life to your account across the entire catalog. No code to paste, and you do not need to be a client, a patient, or an Oregon resident.
You do not have to pick all of it. Pick the one that matches the season you are in.
Talk to Our Team Book a DEXA Scan Thorne, 25% OffOur facility is at 11105 SW Greenburg Rd in Tigard, Oregon, just off Highway 217. Strength training, pregnancy and postpartum programming, physical therapy and DEXA scanning happen here, for women across Tigard, Beaverton, Lake Oswego, Tualatin, Sherwood, West Linn, Hillsboro and Southwest Portland. Nutrition coaching is available remotely nationwide.
You do not have to start over. You just have to start again.
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