inMotion Training Studio

inMotion Training Studio Small Group Personal Training Studio focusing on active aging for those over 40.

We believe fitness, movement and nutrition are synonymous with a happy, healthy life. We see personal training as preventative medicine that will help cut healthcare costs and provide the quality of life we all hope for as we age. We believe personal training is for everyone and that no two people have the same wants, goals, needs, financial means or schedule which is why we offer a variety of tra

ining options. Whether you are recovering from an injury or surgery starting a fitness for routine for the first time or a seasoned athlete, inMotion will develop a completely individualized program to reach your goals and get you feeling better than you have in years

141g of protein sounds like A LOT… until you actually break it down. 💪One of the biggest things I see with clients—espec...
08/30/2026

141g of protein sounds like A LOT… until you actually break it down. 💪

One of the biggest things I see with clients—especially adults 40+—is that they’re eating protein, but often not enough to support the muscle they’re trying to build or preserve.

And no, you don’t need to live on chicken breasts and protein shakes. 😂

The key is spreading protein throughout the day instead of realizing at dinner that you still have 90 grams to go.

This example shows how 141g can add up with normal foods:

🥚 Breakfast: 25g
🥗 Lunch: 38g
🥤 Post-workout: 25g
🐟 Dinner: 36g
🫐 Dessert/snack: 17g

Why do I care so much about protein?

As we get into our 40s, 50s, 60s and beyond, maintaining muscle becomes increasingly important for strength, metabolism, bone health, blood sugar regulation, recovery, and staying independent as we age.

And if fat loss is your goal, I don’t want you simply losing weight. I want you losing fat while protecting your muscle.

Your exact protein target may be higher or lower than 141g depending on your body size, activity level, goals, and health—but this gives you a visual of what a higher-protein day can actually look like.

Strong, not skinny. That’s the goal. 💪

Save this for meal-planning inspiration, or send it to someone who keeps saying, “There’s no way I can eat that much protein!” 😉

08/21/2026

Fiber does a LOT more than just keep you regular. 😉🌱

Getting enough fiber each day can support your **gut, blood sugar, hormones, heart health, and even your weight-loss goals.**

Fiber helps:

✨ Feed beneficial gut bacteria and support a healthier microbiome
✨ Slow glucose absorption and reduce blood sugar spikes
✨ Keep you fuller longer and help regulate appetite
✨ Support healthy digestion and regular bowel movements
✨ Help your body eliminate excess hormones and waste
✨ Support healthier cholesterol levels and cardiovascular health

And here's something I remind clients all the time: **don't go from 10 grams of fiber to 30+ overnight.** Your gut may have some very strong opinions about that decision. 😂

Gradually increase fiber while also increasing your **water intake**, and aim to get a variety of fiber-rich foods from vegetables, fruit, beans, lentils, whole grains, nuts and seeds.

A great goal for most adults is around **25–38 grams per day**, depending on the person—but variety matters just as much as hitting the number.

💗 **How much fiber are you actually getting each day?** If you're not sure, track a normal day or two. You might be surprised!

08/05/2026

You've probably heard me talk about protein, omega-3s, magnesium, creatine, and vitamin D.

But today, let's talk about something you may have never heard of...or atleast no one really talks about..

✨ Mitochondria.
They're the tiny "power plants" inside your cells that produce energy. As we age, our mitochondria become less efficient, which may affect everything from energy and muscle health to skin, recovery, and healthy aging.

Here are 5 mitochondrial-supporting supplements:

🌿 Urolithin A
Supports mitophagy—your body's process of clearing out old, damaged mitochondria so healthier ones can thrive.
🍎 Food sources: Pomegranates, walnuts, raspberries, strawberries.

🌿 GlyNAC (Glycine + N-Acetyl Cysteine)
Approximately 3 g of each daily (glycine at night, NAC in the morning).
Helps restore glutathione, your body's master antioxidant, supporting mitochondrial health and healthy aging. A 24-week Baylor study found improvements across multiple hallmarks of aging.
🍳 Food sources: Glycine: Bone broth, collagen NAC precursors: Eggs, garlic, onions, broccoli, Brussels sprouts, cauliflower

🌿 MitoQ (Mitoquinol)
A specialized form of CoQ10 designed to accumulate inside mitochondria, where energy is produced.
🥗 Food source: None. This is only available as a supplement.

🌿 Astaxanthin
4–12 mg with a meal containing healthy fats
A powerful antioxidant that helps protect skin cells from UV-related oxidative stress and has been studied for improving skin elasticity and reducing the appearance of wrinkles.
🐟 Food sources: Wild sockeye salmon, shrimp, lobster, krill (they get their red color from astaxanthin!).

🌿 Sulforaphane
Look for products that contain active myrosinase for better absorption.
Activates Nrf2, which helps turn on hundreds of the body's own protective and detoxification pathways.
🥦 Food sources: Broccoli sprouts (the richest source), kale, cabbage, Brussels sprouts.

💡 Remember: Supplements are just that—supplements. They work best after you've built the foundation with strength training, quality sleep, adequate protein, stress management, and a nutrient-dense diet.

👇 Have you heard of any of these? Which one surprised you the most?

🥗 Stop Overcomplicating Healthy EatingOne of the biggest nutrition myths is that you need to count calories, track every...
08/05/2026

🥗 Stop Overcomplicating Healthy Eating

One of the biggest nutrition myths is that you need to count calories, track every macro, or eat "perfectly" to get results.

The truth?

Most people simply need a better way to build their meals.

That's exactly why we created The Foundational Five™.

Instead of obsessing over numbers, focus on including these five building blocks at most meals:

🥩 Protein – Supports muscle, metabolism, recovery, and helps keep you full.

🥦 Plants – Fiber, vitamins, minerals, antioxidants, and volume that nourish your gut and help stabilize blood sugar.

🍠 Smart Carbohydrates – Fuel your brain, workouts, and daily life while providing lasting energy.

🥑 Healthy Fats – Support hormones, brain health, healthy aging, and increase satisfaction after meals.

🌿 Flavor Boost – Herbs, spices, garlic, citrus, vinegars, salsa, and fermented foods add incredible flavor while providing powerful health benefits.

Why does this work?

When you combine all five, you naturally create meals that help:

✅ Keep blood sugar more stable
✅ Reduce energy crashes and afternoon cravings
✅ Support healthy hormones
✅ Preserve muscle while losing fat
✅ Improve gut health and digestion
✅ Increase fullness so you're less likely to overeat
✅ Fuel workouts and recovery
✅ Make healthy eating feel sustainable—not restrictive

It's not about eating perfectly.

It's about giving your body what it needs consistently.

Think of every meal as an opportunity.

Instead of asking...

"How many calories is this?"

Ask yourself...

"Did I include my Foundational Five?"

That simple shift creates better meals, better habits, and better long-term results.

Because healthy eating shouldn't feel complicated.

It should be something you can do at home, at work, while traveling, or eating out.

Simple.
Balanced.
Nourishing.

Every Time.

💬 What's one building block you tend to forget—protein, plants, smart carbs, healthy fats, or flavor boost? Let me know below!

💊 Before You Buy Another Supplement...Can I save you a few hundred dollars?The supplement industry is worth BILLIONS, ye...
07/01/2026

💊 Before You Buy Another Supplement...

Can I save you a few hundred dollars?

The supplement industry is worth BILLIONS, yet most people are still tired, inflamed, and wondering why nothing is working.

Here's why...

❌ More supplements don't always equal better health.
❌ Expensive doesn't always mean better quality.
❌ Social media influencers aren't looking at YOUR health history.
❌ Most people skip the foundation and go straight to the fancy stuff.

At this FREE workshop you'll learn:

✔️ Which supplements are actually worth your money
✔️ Which popular supplements you can probably skip
✔️ How to tell if a supplement is high quality
✔️ Practitioner brands vs. Amazon—what really matters
✔️ Why timing and dosage make a bigger difference than you think
✔️ The foundation your body needs before adding another supplement

If you've ever stood in the supplement aisle thinking...

"I have no idea what I actually need..."

This workshop is for you.

📅 July 8
🎟️ Reserve your free spot:
https://inmotionbend.com/supplement-workshop-sign-up

Stop guessing. Start supplementing smarter.

07/01/2026

💊 Ever stood in the supplement aisle thinking...

**”I have no idea what I actually need.”**

You’re not alone.

The supplement industry is full of flashy marketing, trendy ingredients, and influencers telling you that *this* is the one thing you need.

But here’s the truth: **more supplements don’t always mean better health.**

In this FREE workshop, I’ll help you cut through the noise and show you:

✅ Which supplements are actually worth your money
✅ How to spot quality (and avoid wasting money)
✅ The biggest mistakes people make when buying supplements
✅ Why your foundation matters more than your supplement cabinet
✅ How to build a smarter, more personalized supplement plan

No pressure. No gimmicks. Just practical information you can actually use.

📅 **July 8**

🎟️ Reserve your free spot:
https://inmotionbend.com/supplement-workshop-sign-up

👇 Comment **SUPPLEMENT** if you’ve ever bought a supplement that ended up collecting dust in your cabinet!

🥣 Build a Better Breakfast BowlThe beauty of a breakfast bowl? You can customize it to fit your goals, taste buds, and s...
06/16/2026

🥣 Build a Better Breakfast Bowl
The beauty of a breakfast bowl? You can customize it to fit your goals, taste buds, and schedule while creating a balanced meal that keeps you energized for hours.

Think of your bowl in 4 simple layers:

✨ 1. START WITH A BASE

Choose one or combine a few:

🥬 Greens
• Spinach
• Arugula
• Kale
• Mixed greens

🍠 Starches
• Oats
• Sweet potatoes
• Quinoa
• Brown rice
• Whole-grain toast cubes

💪 2. ADD PROTEIN

Aim for a solid protein source to support muscle, metabolism, and fullness.

🥚 Eggs
• Scrambled
• Hard-boiled
• Fried

🍗 Meat
• Chicken sausage
• Turkey sausage
• Ground turkey
• Leftover chicken

🌱 Plant-Based
• Tofu
• Tempeh
• Edamame
• Beans

🥛 Dairy
• Greek yogurt
• Cottage cheese
• Skyr

🌈 3. PILE ON THE TOPPINGS

🍓 Fruit
• Berries
• Banana
• Apples
• Peaches

🥒 Vegetables
• Tomatoes
• Bell peppers
• Cucumbers
• Mushrooms
• Avocado

🥜 Nuts & Seeds
• Almonds
• Walnuts
• Pecans
• Chia seeds
• H**p hearts
• Pumpkin seeds

🧀 Cheese
• Feta
• Goat cheese
• Parmesan
• Cheddar

🔥 4. FINISH WITH A FLAVOR BOOSTER

🥄 Creamy
• Greek yogurt
• Hummus
• Tahini

🍯 Sweet
• Honey
• Maple syrup
• Cinnamon

🌶️ Savory
• Salsa
• Hot sauce
• Soy sauce
• Everything Bagel seasoning
• Fresh herbs

💡 Easy Formula:
Base + Protein + Toppings + Flavor Booster

Examples:
🥣 Oats + Greek yogurt + berries + walnuts + honey

🥣 Sweet potato + eggs + spinach + avocado + salsa

🥣 Quinoa + chicken sausage + peppers + feta + hot sauce

A balanced breakfast doesn't have to be complicated. Start with a base, add protein, pile on color, and finish with flavor. Your future self will thank you. 🙌

Address

1279 NE 2nd Street
Bend, OR
97701

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm
Saturday 8am - 10am

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