By Carrie Carson How Much Protein Do Women Need During Perimenopause? Protein and Perimenopause are linked together. If you’ve entered your 40s (which I have) and suddenly feel like your body is changing despite doing all the “right” things, you’re not imagining it. Many women notice increased body fat, d…
Protein and Perimenopause Read More »
By: Sean Wells Fat Loss Fluctuations: Why Progress Is Not Linear Fat loss fluctuations are normal. Most people do not want to hear that, but it is the truth. You can be in a calorie deficit, strength train 4–6 days per week, hit 10,000 steps a day, drink water, eat protein, and still not see……
Fat Loss Fluctuations: Why Progress Is Not Linear Read More »
Metabolic Health Isn’t About the Scale—It’s About How Your Body Functions By: Caitlin Wells PharmD, Clinical Sports Pharmacist, Certified Sports Nutrition Coach Metabolic Health When most people think about improving their health, they think about one thing: losing weight. But weight alone doesn’t tell you much abo…
Metabolic Health Isn’t About the Scale Read More »
Cheat meal won’t ruin progress. Don’t let one cheat meal ruin your goals. One meal does not define your health.One dinner does not undo months of consistent effort.And one “off-plan” choice does not mean you’ve failed. At OC Gym Bend, we see this mindset trap all the time. Someone enjoys pizza and beer with friends…
Don’t Let One Cheat Meal Ruin Your Goals Read More »
Supplements 101: What They Are, How They’re Regulated, and What You Should Know Before Taking Them Caitlin Wells, PharmD For anyone training for strength, performance, or long-term health, supplements can feel like the missing piece — the extra boost that helps recovery, fills nutritional gaps, or supports performance …
The Truth About the Anabolic Window and Protein Intake Caitlin Wells, Sports Pharmacist You’ve probably heard it before: “You have to get your protein shake in within 30 minutes after your workout or you’ll lose your gains.” That idea comes from what’s called the anabolic window—a supposed short period afte…
The Truth About the Anabolic Window and Protein Intake Read More »
Why You Need to Pay Attention to Vitamin D This Fall and Winter By Caitlin Wells, PharmD – Sports Pharmacist As the days get shorter and colder here in Bend, Oregon, your body’s natural Vitamin D levels start to drop. Less sunlight means less of this essential nutrient—and that can impact your strength, recovery, and……
Vitamin D This Fall and Winter Read More »
Staying Strong and Healthy Through Perimenopause and Menopause: Bend, OR Workshop Perimenopause and menopause are natural transitions in a woman’s life—but they often come with challenges that can feel overwhelming. From hot flashes and sleep disturbances to changes in body composition and energy levels, many women are left …
Perimenopause and Menopause: Bend, OR Workshop Read More »
Not All Protein Is Created Equal: Understanding the Science Behind Quality Protein Caitlin Wells Sports Pharmacist Protein Does More Than Build Muscle Protein is one of the most important nutrients we consume. It’s the foundation of muscle, enzymes, hormones, and the immune system—and plays a central role in recovery, adapta…
Not All Protein Is Created Equal Read More »
By Coach Carrie Empowering Women Through Strength Training: Building muscle and maintaining bone health are crucial aspects of fitness that strength training addresses effectively. This blog will delve into why strength training is essential for women and how it can transform your health and well-being. The Importance of Muscle …
Empowering Women Through Strength Training Read More »
