APF

APF Health and Wellness Center - We are here to help you keep your mind and body healthy. APF’s goal is to help you meet your current health goals.
(467)

Everyone needs help in various ways; this is why we offer services to fit a wide range of needs. Some people do not know where to begin, others need help staying accountable, or you may just need nutritional advice. Whatever your need is to reach your goal, A Personal Fit can help. What are your current health goals?
• Increase flexibility
• Lose body fat
• Gain muscle
• Lower cholesterol or bl

ood pressure
• Increase your energy
• Improve at sports
• Work Through an Injury

No matter what your current goals are, APF can find an affordable program to personally fit you. You can reach your goals! Below is a list of a few of our services offered:

o BMR
o BMI
o Body Fat%
o Blood Pressure
o Posture Analysis
o Nutritional Analysis

• Nutrition Advice:
o Daily Caloric Intake Requirements
o Healthy Snack Options
o Suggest Meal Plans
• Personal Training: Life Coaching
o Workout plans uniquely designed for your employees
o Teach proper exercise form
o Group Training Sessions

WHY ARE YOU RUNNING?For your health? Because you love it? Training for a race? Or are you trying to lose fat?STOP CHASIN...
09/05/2026

WHY ARE YOU RUNNING?

For your health? Because you love it? Training for a race? Or are you trying to lose fat?

STOP CHASING FAT LOSS WITH RUNNING.

You see fit, lean people running and think, “I need to run more.”

But you’re not seeing everything they do.

Running may be part of their lifestyle, but it’s likely NOT their primary fat-loss strategy. They’re also focusing on nutrition, strength training and maintaining muscle.

Walking, hiking, biking and other movement support cardiovascular health too.

If you love running, RUN.
If you’re training for a race, train accordingly.

But if you’re adding miles just to burn more calories, rethink the strategy.

Nutrition drives fat loss.
Strength training builds and protects muscle.
Movement supports cardiovascular health.

YOU CANNOT OUTRUN A POOR DIET.

Move with purpose. Train for your goal.

09/05/2026

WHY ARE YOU RUNNING?

For your health? Because you love it? Training for a race? Or are you trying to lose fat?

STOP CHASING FAT LOSS WITH RUNNING.

You see fit, lean people running and think, “I need to run more.”

But you’re not seeing everything they do.

Running may be part of their lifestyle, but it’s likely NOT their primary fat-loss strategy. They’re also focusing on nutrition, strength training and maintaining muscle.

Walking, hiking, biking and other movement support cardiovascular health too.

If you love running, RUN. If you’re training for a race, train accordingly.

But if you’re adding miles just to burn more calories, rethink the strategy.

Nutrition drives fat loss. Strength training builds and protects muscle. Movement supports cardiovascular health.

YOU CANNOT OUTRUN A POOR DIET.

Move with purpose. Train for your goal.

09/04/2026

Your gym has weights…but does your gym feel like this? 🖤

Women getting stronger together.
Women taking up space.
Women showing up exactly as they are—and being supported as they become who they’re meant to be.

No intimidation. No comparison. Just a room full of women who want to see each other win.

Welcome to our new Friday series: BUT DOES YOUR GYM?

Every Friday, we’re showing you another reason APF is more than a place to work out.

It’s support made for women.
It’s community.
It’s where you come to be her and become her.

09/03/2026

🔥 ARE YOU UP FOR A CHALLENGE? 🔥

Challenges are good for us. They push us outside our comfort zones, reveal how strong we really are and give us a number to beat.

This month, we’re testing our grip strength with the APF Dead Hang Challenge! 💪

Grip strength supports:

• Stronger lifts
• Better wrist, elbow and shoulder stability
• Everyday strength and independence
• Overall health and longevity

THE RULES:

1. No chalk
2. Use an overhand grip
3. Your feet cannot touch the ground
4. Your hands cannot leave the bar

Grab a stopwatch and see how long you can hang! Post your video, tag us and try as many times as you want throughout the month. Can you improve your number before the month is over?

Women are strong. We are capable. And we can do hard things. 🖤

Who’s taking on the challenge?

09/02/2026

You may recognize LaShara as one of the incredible coaches here at APF—but before she was leading other women, she was doing the work herself. 🖤

Her bodybuilding journey wasn’t only about stepping on stage. It was about discovering what she was capable of, building confidence and becoming a stronger version of herself from the inside out.

And now? She gets to use that experience to coach other women through their own transformations.

This is what makes our coaches different. They don’t just understand the workouts—they understand the courage it takes to begin, the discipline it takes to keep showing up and the support it takes to become the woman you know you’re capable of being.

We are so proud of you, LaShara—and so grateful you’re part of the APF team. 💪🏼

Powerful women. Purposeful lives.

09/02/2026

LEG DAY FAVORITES

Here are a few of my favorite leg day moves.

But I want to see how well you know your exercises…

Can you name these moves?

And more importantly—have you tried any of them?

Drop your answers in the comments and tell me which one is your favorite.

09/01/2026

Here's a move I added back into my routine... L-pullup negatives.

My lats are feeling these in a whole different way.

Instead of focusing on pulling yourself up, step or jump to the top position and slowly lower yourself down with control. That eccentric phase builds incredible strength, improves body control, and lights up your lats.

Sometimes, going back to the basics is exactly what your training needs.

Have you tried L-pullup negatives? If so, what did you notice?

09/01/2026

September doesn’t need more hustle. Maybe it needs a slower, more intentional rhythm. 🤎

This month, we’re romanticizing the routines that build the life—and the woman—we’re working toward.

The water before coffee.
The protein-packed meals.
The workouts we show up for.
The walks that clear our minds.
The phones we put down.
The bedtimes we protect.

Your goals aren’t built through one perfect week. They’re built in the ordinary routines you repeat—even when they don’t feel exciting yet.

Slow down. Create routines that support you. Make your ordinary days feel beautiful.

Small habits. Beautiful life. Powerful woman.

Screenshot this and make it your September screensaver. ✨

Be her. Become her.

08/29/2026

THE THEME OF THE WEEK: Women need to eat. 👏🏼

I had two client check-ins this week, and both women are currently eating at maintenance calories—calories we created specifically for their individual bodies using actual data.

Both are gaining muscle.

Neither is gaining body fat.

Read that again.

The scale may fluctuate. Body weight may even increase as muscle, glycogen and hydration improve. But that does not automatically mean fat gain.

Body recomposition is possible—but we have to stop panicking over every scale change, stop being afraid of carbs and stop believing we need to stay in a calorie deficit forever.

You cannot continually ask your body to build while refusing to give it the materials it needs.

Sometimes the next step toward the body you want isn’t eating less.

It’s eating enough—with strategy, intention and data behind it.

This is who we are at APF. We aren’t here to make women smaller at all costs. We’re here to help women become stronger, build muscle and create bodies that are fueled for the lives they want to live.

Women, you need to eat. 🖤

08/26/2026

She was busy. She had a young daughter at home. She had struggled with sticking to goals before. And stepping on a bodybuilding stage was way outside her comfort zone.

But somewhere along the way, this became so much more than a show.

She learned that real change doesn’t come from making drastic changes you can’t sustain. It comes from building a lifestyle you actually enjoy—one you can keep living long after the goal is over.

Even her husband, who wasn’t initially supportive of her competing, saw it differently once he watched her step on stage and understood what the journey was really about.

And for Sharon, one of the biggest wins wasn’t physical at all.

She did something HARD.

She faced the anxiety of being in front of people.
She stepped on that stage anyway.
And she walked away incredibly proud of herself.

That confidence has carried into the rest of her life.

Because once you prove to yourself that you can do hard things, you start realizing you can handle a whole lot more than you thought.

This is Sharon’s story—and this is what a true lifestyle transformation looks like.

Address

11703 E Sprague Avenue Suite C2
Spokane Valley, WA
99206

Telephone

+15094755258

Website

Alerts

Be the first to know and let us send you an email when APF posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to APF:

Shortcuts

Share