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

06/04/2026

🚨 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.

06/02/2026

Challenges will either break you…
or build you.

Every setback, every hard season, every moment you wanted to quit — it’s shaping you into someone stronger, more disciplined, and more capable than you were before.

Growth isn’t supposed to feel comfortable.

Transformation requires pressure.
But the women who keep showing up?

They become unstoppable.

If you’re tired of trying to do it alone and ready for accountability, structure, and a community that pushes you forward, we’re here for you.

DM us “STRONGER” and let’s talk about your goals.

JUNE IS YOUR MONTH.Not the month you wait for motivation.Not the month you wait until life slows down.Not the month you ...
06/01/2026

JUNE IS YOUR MONTH.

Not the month you wait for motivation.
Not the month you wait until life slows down.
Not the month you wait until everything feels easier.
This is the month you show yourself what you're capable of.
The woman you want to become isn't built by one perfect workout, one perfect meal, or one perfect week.
She's built by the small choices you make every single day.
✔️ Strength train.
✔️ Prioritize protein.
✔️ Hydrate.
✔️ Protect your sleep.
✔️ Protect your mindset.
That's it.
Master the basics. Stay consistent. Trust the process.
Thirty days from now, you'll either be grateful you started today or wishing you had.
Show up.
Trust yourself.
Be Her. Become Her.
Comment JUNE if you're committing to yourself this month. 💕

05/31/2026

Want rounder, more defined shoulders?

The Delt Abduction Row is one of our favorite exercises for building capped shoulders and creating that strong, athletic look.

Many women focus on arms and chest but neglect the side and rear delts—the muscles that give your shoulders shape and width. Developing these areas can help create a more balanced physique and enhance your overall upper-body appearance.

The key isn't swinging heavy weight. It's controlling the movement, feeling the delts do the work, and staying consistent.

Small movements done consistently create big changes over time.

Strong. Sculpted. Confident.

That's what we're after.

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.

Address

11703 E Sprague Avenue Suite C2
Spokane Valley, WA
99206

Telephone

+15094755258

Website

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