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.
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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

05/30/2026

You can absolutely enjoy your weekends.

But if you’re crushing your workouts Monday through Friday, hitting your protein, drinking your water, and staying consistent… then turning every weekend into a free-for-all, you’re making progress much harder than it needs to be.

Here’s what happens:

✅ 5 days of a small calorie deficit = progress

Then the weekend comes…

🍕 Extra meals out
🍹 Drinks
🍪 Mindless snacking
🥡 “Cheat meals” that turn into cheat days

It’s surprisingly easy to eat back an entire week’s deficit in just 1-2 days.

Example:

A 400-calorie deficit Monday-Friday = 2,000 calories burned.

A couple restaurant meals, drinks, snacks, and desserts on the weekend can easily add 2,000+ calories right back.

The result?

➡️ You feel like you’re “doing everything right.”
➡️ The scale doesn’t move.
➡️ You get frustrated.
➡️ You start over again Monday.

The goal isn’t perfection.

The goal is being consistent enough on the weekends that your hard work during the week actually has a chance to work.

The women who transform aren’t perfect.

They’re just the ones who stop starting over every Monday.

Need help creating a plan that works in real life—including weekends? We’d love to help. 💕

05/27/2026

E63: Are Those REALLY Your Macros?

You say you’re tracking…
But are you actually tracking?

Or are you: Skipping bites, licks, and tastes

Eyeballing portions instead of weighing

Forgetting oils, sauces, and drinks

Logging Monday–Friday… and “winging” the weekend
Then wondering why nothing is changing 👀

Here’s the truth—
Your macros only work if they’re actually your macros.

It’s not your metabolism.
It’s not the plan.
It’s the gaps in your tracking.

Because a few “small things” every day? That turns into a big miss by the end of the week.

If you want results, you need accuracy.

If you want accuracy, you need honesty.

🎙️ Train Fuel Thrive Podcast
Now streaming on Spotify, Apple Podcasts, and Amazon Music

05/26/2026

Discipline isn’t punishment.
It’s the promise you keep to yourself when motivation fades.

Results don’t come from being perfect.

They come from showing up when it’s inconvenient.

From choosing the workout.
Prepping the meal.
Getting the sleep.
Drinking the water.
Doing the things nobody claps for.

That’s where transformation happens.

If you’re tired of starting over and ready for a plan that actually fits your life, we’re here to help.

DM us the word “DISCIPLINE” and let’s talk about your goals.

You don’t have to believe in your “dream body” yet.You just have to believe that your life could feel better than it doe...
05/22/2026

You don’t have to believe in your “dream body” yet.
You just have to believe that your life could feel better than it does right now.
Most women don’t start because they’re lazy.
They don’t start because they’re scared.
Scared to fail.
Scared to be seen trying.
Scared they’ll put in the work and still not feel confident.
Scared they’ve waited too long.
But confidence isn’t what comes first.
Courage does.
Cassi didn’t change overnight.
The first year was about proving to herself she could keep showing up.
The next 7 months? That’s where she started building the physique she once thought was impossible.
Not because she became perfect.
Because she stayed consistent.
And somewhere along the way…
the woman who once felt tired, sluggish, and unsure
became strong, capable, and confident.
Anything is possible when you stop waiting to “feel ready” and decide you’re worth fighting for.

Book

05/20/2026

thank you for your transparency and honesty. So many of us sit in the same position whether it’s fighting the mindset that we are capable and we are doing hard things or maybe it’s just the fear of showing up and not being welcomed or feeling comfortable. So many of us have been made to feel that were too loud, too much, too big, not fit enough to deserve to take up space at a gym. YOU deserve to show up exactly how you are. YOU are worth making changes for. YOU deserve to feel proud of what you’ve done.

Come Experience more than just a gym at APF. We are a community and movement for women to show up confidently in every aspect of life.

05/20/2026

E62: Your Form Sucks — And It’s Killing Your Results

You don’t need more weight.
You need better control.

We see it all the time—
people chasing heavier lifts while their form falls apart.And then they wonder why:
→ they don’t feel the right muscles working
→ their progress stalls
→ something starts hurting

Here’s the truth…
If your form breaks, your results break.

Lifting heavy isn’t the goal.
Lifting right is.Because the weight doesn’t build your body—
how you lift it does.

In this episode, we break down:
Why bad form is holding you back
How ego lifting is costing you results

What proper form actually looks like

When you’ve earned the right to go heavier. If you’re serious about building muscle, staying injury-free, and actually seeing results… this one matters.

Train Fuel Thrive Podcast
Available on Spotify, Amazon Music, and Apple Podcasts

If you’ve been feeling stuck, inconsistent, overwhelmed, or just ready for a reset… this is your sign.We created our **4...
05/20/2026

If you’ve been feeling stuck, inconsistent, overwhelmed, or just ready for a reset… this is your sign.

We created our **4 Week Fat Loss Sprint** for women who want to stop starting over and finally build habits that actually stick.

This isn’t another crash diet.
This isn’t “cut everything out and suffer.”
This is structure, accountability, support, and real coaching.

For 4 weeks, we focus on the basics that truly move the needle:
✔ Hydration
✔ Sleep
✔ Daily movement
✔ Consistency with your nutrition
✔ Strength training that builds confidence

Because real transformation doesn’t come from perfection.
It comes from repeated habits done consistently.

What’s Included:

✨ 2 InBody scans
✨ APF Signature Workout Plan
✨ 4 Semi-Private Training Sessions
✨ Habit coaching & accountability
✨ Option to add custom macros for a clear nutrition plan

And the best part?
You won’t be doing it alone.

At APF, we believe fitness should feel empowering — not intimidating. We want this to be the place you learn how to become stronger, more confident, and more capable in every area of life.

Only $249

Spots are limited.

Your future self is built by the habits you choose today.

Let’s build her. 💗

Register Here:

https://apersonalfit.gymmasteronline.com/portal/signup/18

Address

11703 E Sprague Avenue Suite C2
Spokane Valley, WA
99206

Telephone

+15094755258

Website

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