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

06/18/2026

☀️ SCHOOL’S OUT. SUMMER IS HERE.

And with it comes vacations, baseball tournaments, lake days, BBQs, and all the fun memories we wait for all year.

But here’s your reminder…

You don’t have to choose between enjoying summer and pursuing your goals.

You can do both.

The women who maintain their results aren’t the ones who are perfect.

They’re the ones who refuse to adopt an all-or-nothing mindset.

✨ They track their macros.
✨ They strength train 3-4 times per week.
✨ They enjoy the ice cream, the cookouts, and the vacation dinners.- in moderation.
✨ And then they simply get back to their routine.

Because health was never meant to take a summer vacation.

📌 Save this Summer Success Formula:

☀️ Strength train 3-4x/week.
☀️ Track your macros more often than not.
☀️ Enjoy the memories without guilt.
☀️ Don’t let one meal become one weekend, one week, or one month.
☀️ Keep showing up, imperfectly.

You don’t have to “start over” in September.

You can enjoy every bit of summer AND still make progress.

Because consistency—not perfection—is what gets results.

Who’s refusing to wait until fall this year? 🙋‍♀️

06/16/2026

Your real power isn't in the clothes you wear, the car you drive, or the things you own.

Your real power is in how you make people feel.

It's in the encouragement you give when someone wants to quit.
It's in the example you set when you stay consistent.
It's in the belief you help someone find when they've lost confidence in themselves.

The strongest women aren't the ones with the most possessions.

They're the ones who inspire others to believe:
✨ I can do this.
✨ I can change.
✨ I am capable of more.

At APF, we're not just building stronger bodies.
We're building stronger women who create a ripple effect in their families, friendships, workplaces, and communities.

Because when one woman believes in herself, she gives others permission to do the same.

Be Strong. Be Proud. Be You.

Your real power isn't in the clothes you wear, the car you drive, or the things you own.Your real power is in how you ma...
06/16/2026

Your real power isn't in the clothes you wear, the car you drive, or the things you own.

Your real power is in how you make people feel.

It's in the encouragement you give when someone wants to quit. It's in the example you set when you stay consistent. It's in the belief you help someone find when they've lost confidence in themselves.

The strongest women aren't the ones with the most possessions.

They're the ones who inspire others to believe: ✨ I can do this. ✨ I can change. ✨ I am capable of more.

At APF, we're not just building stronger bodies. We're building stronger women who create a ripple effect in their families, friendships, workplaces, and communities.

Because when one woman believes in herself, she gives others permission to do the same.

Be Strong. Be Proud. Be You.

🚨 PSA 🚨Just because Trainerize is down doesn't mean tracking takes the day off! 🙌Use:📱 MyFitnessPal⌚ Samsung Health🍎 App...
06/15/2026

🚨 PSA 🚨

Just because Trainerize is down doesn't mean tracking takes the day off! 🙌

Use:
📱 MyFitnessPal
⌚ Samsung Health
🍎 Apple Health
✍️ Or go old school and write it down

The tool isn't what creates results — your consistency does.

Don't let a tech issue become an excuse to skip the habits that move you closer to your goals. Track your food, hit your steps, drink your water, and keep showing up.

Progress happens when you stay consistent, even when things don't go as planned. 💪

06/11/2026

What I used to do:

🚫 Leave the house with no food.
🚫 No plan.
🚫 Run on coffee and good intentions.
🚫 Hit 2 PM exhausted, foggy, and craving everything in sight.
🚫 End the night starving and picking through the pantry.

I thought I needed more willpower.

The truth?

I was under-fueling, under-preparing, and stuck in a cycle that was keeping me tired, frustrated, and slowly gaining body fat.

What I do now:

✅ I don’t leave the house without a plan.
✅ I bring food with me.
✅ I make sure I have protein available.
✅ I think ahead instead of reacting.

And no, it isn’t complicated.

It’s intentional.

Because confidence isn’t built from motivation—it’s built from keeping promises to yourself over and over again.

Today I feel energized.
I feel in control.
I trust myself.

And the biggest lesson I’ve learned?

You probably don’t need another diet.
You probably don’t need another restriction.

You need healing.
You need a plan.
You need consistency applied long enough to let that plan work.

The women who transform aren’t always doing something extreme.

They’re doing the simple things consistently.

One meal.
One choice.
One day at a time.

❤️ Stop chasing the next quick fix.
Start building the habits that actually change your life.

Our 7 day habit overhaul is ready to help you take control again. DM us habits to get started!

06/10/2026

E65: You're Not Too Far Gone

Have you ever looked in the mirror and thought...

"I've tried everything."
"I'm too old."
"My metabolism is broken."
"I've let myself go."
"Nothing works for me."

You're not alone.

The biggest lie many women believe is that they've missed their chance—that somehow it's too late to become strong, healthy, confident, or happy again.

But what if the problem isn't you?

What if the problem is that you've been trying to follow plans that were never designed for your real life?

You are not too old.
You are not too broken.
You are not too out of shape.
You are not too far gone.

You don't need perfection.
You don't need another Monday.
You just need to take the next step.

In this episode, Amy and Katie dive into the mindset shifts that help women stop looking backward and start building the strongest version of themselves today.

Listen to Train Fuel Thrive on Spotify, Amazon Music, and Apple Podcasts.

06/09/2026

Most women don’t fail because they’re incapable.

They fail because they spend their whole life waiting to finally feel “good enough.”

Waiting until the scale changes.
Waiting until they feel confident.
Waiting until they hit the goal.

But confidence isn’t built at the finish line.

It’s built in the early mornings.
The workouts you almost skipped.
The meals you planned ahead for.
The days you showed up tired but did it anyway.

Be proud of the small wins.
That’s where real transformation starts.

If you’re tired of starting over and want a plan built for real life — not perfection — send us a message with the word “STRONG” and let’s talk about your next step.

06/04/2026

🚨 WOMEN: STOP SCROLLING AND READ THIS.

Stop overcomplicating nutrition.

And stop putting yourself last.

You’re the one packing lunches.
Making sure everyone has their sports gear.
Remembering appointments.
Planning dinner.
Keeping the family schedule running.

But somehow when it comes to feeding yourself?

You tell yourself you’ll get to it later.

Then 2 PM rolls around and you’re exhausted.

By 8 PM you’re standing in the pantry eating everything in sight and wondering why you can’t seem to stay on track.

The problem isn’t lack of discipline.

The problem is that you’ve spent all day taking care of everyone except yourself.

This lunch took less than 2 minutes:

✔️ Rotisserie or pre-cooked chicken = protein
✔️ Cooked potatoes = carbs
✔️ Hard-boiled eggs = healthy fats

That’s it.

No fancy recipes.
No Pinterest-worthy containers.
No spending 3 hours meal prepping on Sunday.

Just real food that fuels your body.

Because the truth is, most busy moms don’t need a more complicated plan.

They need permission to make themselves a priority.

You can pack the lunches, cheer from the sidelines, run the errands, and still take care of your health.

Your goals matter too. ❤️

Share this to remind the other woman that they matter just as much too!

06/03/2026

Most people don't need a better plan.

They need a higher tolerance for discomfort.

The workout feels hard.
Tracking food feels annoying.
Getting up early feels exhausting.
Having difficult conversations feels uncomfortable.

But so does staying stuck.
So does feeling frustrated with your health.
So does watching another year go by without making the changes you want.

Growth has never lived inside your comfort zone.

The strongest, healthiest, most confident version of you is built every time you choose discomfort over excuses and action over avoidance.

The question isn't whether it's uncomfortable.

The question is: Is it worth it?

Train Fuel Thrive Podcast E64: Growth Lives on the Other Side of Discomfort

Available now on Spotify, Apple Podcasts, and Amazon Music.

Address

11703 E Sprague Avenue Suite C2
Spokane Valley, WA
99206

Telephone

+15094755258

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