APF

10/30/2025

Add on expert coaching + small-group energy to your membership for as low as $30/session!

✅ Form correction
✅ Strength push you won’t give yourself
✅ Personalized guidance on YOUR current program
✅ Community without the crowd

Current Members Only
Your next level isn’t found in “figuring it out alone.” It’s found in reps, guidance, and tiny wins stacked with people who want to see you win too. 💪

🛒 Register here:
https://apersonalfit.gymmasteronline.com/portal/signup/22

Or when you are in your account add a membership under misc training.

Tag a friend who might join you 👇✨

10/30/2025

🎃 Did you catch this week’s newsletter?

No tricks, just progress 👻 — we’re sharing Halloween game plan tips to help you stay on track! Plus, don’t miss our latest podcast episode diving deeper into the topic 🎧

💪 Service Spotlight: The Vibration Plate
This powerful recovery and activation tool helps improve circulation, reduce muscle soreness, and support lymphatic drainage — the perfect addition to your recovery routine!

📚 November Book of the Month:
We’re diving into Freida McFadden’s The Housemaid Series! Let’s read it together and plan a movie outing when it hits theaters next month! 🍿
Our non-fiction pick is Winning the War in Your Mind — a powerful read to fuel your mindset this season.

10/30/2025

Episode 34
🎙 The Recovery Hack You’re Not Using
Most people grind harder when they want better results.
But what if the secret isn’t more work — it's better recovery?
In Episode 34 of Train Fuel Thrive, we're breaking down the powerhouse combo that’s transforming recovery, metabolism, and mental toughness for athletes and everyday high-performers:
🔥 Sauna
❄️ Cold Plunge
Here’s what happens when you embrace both ends of the spectrum:
🔥 Heat Benefits
Boosts cardiovascular health (yes, sauna is “passive cardio”)
Turns on heat-shock proteins for longevity + recovery
Improves detox + circulation
Calms your nervous system like a warm hug with discipline
❄️ Cold Benefits
Reduces inflammation + muscle soreness
Spikes metabolism + brown fat activation
Sharpens mental resilience (embrace the discomfort — become unshakable)
Elevates mood + energy through natural dopamine response
✨ Together? A stress-to-strength ritual that:
Accelerates recovery
Boosts fat-burning
Improves sleep
Sharpens your mindset
It’s biology meets mindset — and it’s a cheat code most people ignore.
If you're training hard but tired, inflamed, or stuck…
this might be the missing layer to your routine.
🧊🔥 Ready to recover like an athlete?
Listen to Episode 34 now.
🎧 Train Fuel Thrive
Available on Spotify, Amazon Music, and Apple Podcasts

10/29/2025

🎁 APF Toy Drive & Pancake Morning! 🎁

Join us on Saturday, December 6th from 8:00–9:30 AM at APF!

✨ Bring a new, unwrapped toy (or a few!) to help local kids in need.
💪 Enjoy a 30-minute recovery workout at 8:00 AM.
🥞 Stay for a pancake feed at 8:30 AM — it’s our way of saying thank you for giving back!

Let’s move, give, and celebrate the season together. 💙

https://www.facebook.com/share/17qX2Q4BGz/

10/27/2025

Cold weather means soup weather 😋
Here’s a macro-friendly soup recipe that’s easy to make, filling, and perfect for meal prep — high in protein, lower in fat, and balanced with carbs and fiber 👇

🥣 High-Protein Chicken & Veggie Soup

Servings: 4
Prep Time: 10 min
Cook Time: 25 min

Ingredients

1 lb (450 g) cooked, shredded chicken breast

1 tsp olive oil

1 medium onion, diced

2 cloves garlic, minced

2 medium carrots, sliced

2 celery stalks, chopped

1 zucchini, diced

4 cups (960 ml) low-sodium chicken broth

1 cup water

1 can (15 oz) white beans or chickpeas, drained and rinsed (optional for extra carbs/fiber)

1 tsp Italian seasoning

Salt & pepper to taste

Optional: 1 cup spinach or kale at the end

Directions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, garlic, carrots, and celery. Sauté until softened (5–7 minutes).
3. Add zucchini, chicken broth, water, beans (if using), and seasoning. Bring to a boil.
4. Reduce heat and simmer for 10–15 minutes.
5. Stir in shredded chicken and spinach/kale. Simmer for 3–5 more minutes until heated through.

Macros (per serving):
Calories: ~260
Protein: 32g
Carbs: 18g
Fat: 5g

10/27/2025

10/23/2025

Want to get more out of the workouts you’re already doing?

🔥 Semi-Private Training gives you a trainer right by your side — fixing your form, pushing your intensity, and making sure every rep counts.

Hands-on form coaching so you lift safer and stronger

A little extra push and focus to help you hit the next level

Small group (max 4) = personal attention without the 1:1 price tag

As long as you’re an active APF member, you can drop in anytime.
Whether it’s once a week or once a month, this is the perfect way to level up your current training without overcommitting.

If you love it, our membership options offer even more support:
✨ Elevate — 2–3x/week semi-private training + personalized programming
🔥 Elite — 2–3x/week semi-private training + personalized programming and nutrition coaching

📅 How to Book:
Open the GymMaster app, pick your day and time, and grab your spot.

Train smarter. Move better. Get stronger.

10/22/2025

📚 APF Book Club Fam — it’s that time again!
November is nearly here, which means we need a new Book of the Month for our Saturday coffee walks & talks ☕🚶‍♀️

Drop your suggestions below 👇 — what should we read next?
Something inspiring? A good mystery? Maybe something holiday related? Let’s decide together!

10/22/2025

🎙 Episode 33: “Enjoy the Season, Own Your Goals”

Halloween is next week — and with it comes the official kickoff to the holiday season. 🎃✨
But here’s the truth: this time of year doesn’t have to derail your hard-earned progress.

In this episode of Train Fuel Thrive, Amy and Katie share powerful mindset shifts to help you fully enjoy the celebrations while staying aligned with your goals.

We’re covering:
🎯 How to avoid the all-or-nothing trap
🍪 Navigating treats and parties without guilt
💪 Anchoring back into your habits after the fun

Let’s make this the year you enjoy the season and own your goals.

🎧 Listen now on Spotify, Apple Podcasts, and Amazon Music.

10/22/2025

🔥 Need a little motivation?
Maybe you’re looking for a push... or maybe you just love to win!

Starts 10/25

You win 50% of entry fees for your gender. The more that join the more you can win, so tell your friends to join wirh you.

💪 The APF Fat Loss Challenge is back — and this time, you’re in control.

Choose the tools you need to succeed and make this your strongest 8 weeks yet!

✨ Entry Fee: $99
Not a member? No problem! Join with our 8-Week Core Membership a long with your entry!

Need extra guidance?
You can add on
*16 Semi-Private Trainings
*Nutrition Coaching!
*Setup personal training sessions with your trainer, or reach out to us if you need a personal trainer.

➡️ Sign up today and start your journey to a stronger, leaner you!

https://form.jotform.com/252715828865167
https://form.jotform.com/252715828865167

10/17/2025

Here's a yummy Butternut Squash Soup recipe for a chilly fall day 🍁🍂
Give it a try and let us know what you think!

🥕 Macro-Friendly Butternut Squash Soup

Serves: 4
Prep time: 10 min
Cook time: 25 min
Total: 35 min

🧾 Ingredients

1 medium butternut squash (~2 ½–3 cups cubed)
1 tbsp olive oil (or spray for lighter version)
1 small onion, diced
2 cloves garlic, minced
1 medium carrot, chopped
2 cups low-sodium chicken or vegetable broth
½ cup plain nonfat Greek yogurt (adds creaminess + protein)
½ tsp salt (or to taste)
¼ tsp pepper
¼ tsp cinnamon (optional for warmth)
¼ tsp smoked paprika or curry powder (optional for a kick)

🔥 Instructions

1. Cook the veggies:
In a large pot, heat olive oil. Add onion, garlic, and carrot; sauté 3–4 minutes until softened.
2. Add squash and broth:
Stir in cubed butternut squash and broth. Bring to a boil, then reduce to simmer. Cover and cook 15–20 minutes, until squash is tender.
3. Blend until smooth:
Use an immersion blender (or carefully transfer to a blender) to puree until silky smooth.
4. Add Greek yogurt:
Stir in Greek yogurt for creaminess. Adjust seasoning to taste.
5. Serve & enjoy!
Garnish with a sprinkle of paprika, pumpkin seeds, or a drizzle of Greek yogurt.

💪 Macros (per serving, makes 4)

Approximate (will vary slightly by ingredients):

Calories: 150
Protein: 10g
Carbs: 22g
Fat: 3g

10/17/2025

E32: Winning the Battle of Self-Doubt

“Am I good enough?”
“How do I even start?”
“What if I fail?”

We’ve all been there. Self-doubt has a sneaky way of showing up right when we’re on the edge of growth. But here’s the truth—doubt doesn’t define you, it’s just a sign you’re stepping outside your comfort zone.

In this episode of Train Fuel Thrive, Amy and Katie dive deep into:

Why self-doubt shows up when you’re leveling up

How to shift your inner narrative and trust your work

Tangible strategies to build confidence and take action anyway 💪

🎧 Tune in now on Spotify, Apple Podcasts, and Amazon Music.