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 blood 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

03/25/2026

Food is medicine.
But the wrong food can also be poison.

Every time you eat, you’re either feeding disease or feeding health.

Your kitchen can act like a pharmacy…
or it can slowly become the reason you need one.

In Episode 55, we break down how the food you eat every day influences inflammation, hormones, metabolism, and how well you age.

Because the goal isn’t just to live longer — it’s to live stronger.

https://open.spotify.com/show/5bvEa4D5zStcTrkKYaWVRG

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

03/23/2026

Pre-planning your food doesn’t have to be complicated… it probably needs to be simpler 👇

So many people think “success” in nutrition means fancy meals, long prep, or perfect recipes.

It doesn’t.

It looks like this 👆

➡️ Pick a protein FIRST (always)
➡️ Add a carb
➡️ Choose your fat

That’s it.

This was my grab-and-go lunch:
• Protein: shredded chicken
• Carb: apple slices
• Fat: cheese stick

No stress. No overthinking. No excuses.

If you’re struggling to stay consistent, simplify your approach.
The more simple it is, the more repeatable it becomes… and that’s where results actually come from.

03/23/2026

Stop telling yourself why you can’t.

Start proving to yourself why you can.

Less excuses. More action. 💪

03/19/2026

It’s not about being the best.

It’s about being better than you were yesterday.
Focus on progress, not perfection.

Show up. Do the work. Get 1% better. 💪

This is for all you ladies who feel stuck, who want to love your bodies, who want to feel confident in your own skin. Ou...
03/18/2026

This is for all you ladies who feel stuck, who want to love your bodies, who want to feel confident in your own skin. Our 8 week fat loss challenge is designed to be the jumpstart you need. Where personalized support meets results. Tomorrow is the last day before the pricing goes up!

Link to sign up in BIO!

03/18/2026

E54: The Perimenopause Strength Crisis

Perimenopause isn’t just about hormones.

There’s a strength crisis happening to women—and most don’t even realize it.

Starting in our 30s and accelerating in our 40s, women can lose muscle every year if they aren’t strength training. Add in fluctuating hormones, dieting, and too much cardio, and many women find themselves feeling weaker, more tired, and struggling with weight gain.

But the real issue isn’t just weight.
It’s muscle loss.

Muscle is what supports metabolism, bone density, insulin sensitivity, and long-term health.

When women focus on building and maintaining strength, everything changes—from energy levels to body composition.
In this episode we talk about:

• Why muscle loss accelerates in perimenopause
• Why traditional dieting can make it worse
• Why strength training becomes more important with age
• How muscle protects your metabolism and health

Perimenopause isn’t the beginning of decline.

It’s the time to train smarter and build strength for the decades ahead.

🎙️ Train Fuel Thrive Podcast – Episode 54 “The Perimenopause Strength Crisis”

https://open.spotify.com/show/5bvEa4D5zStcTrkKYaWVRG

Available on Spotify, Apple Podcasts, and Amazon Music

03/17/2026

🔥 APF Women’s Fat Loss Challenge — In Person + Online 🔥

For the woman who’s done putting in effort without seeing it pay off.

You’re consistent. You’re disciplined. You show up.

But lately… fat loss feels harder. Energy is lower. And your body just isn’t responding the same.

This is NOT another crash diet or generic challenge.

This is a focused 8-week fat loss challenge designed to help you drop body fat, build strength, and feel in control again — especially through perimenopause and beyond.

Early Bird Registration of $99 expires 3/19/26.

✨ Real results. Real strategy. Real support.

📅 Weigh-Ins: 3/21/26 & 5/16/26 (no exceptions)
👥 Limited to 40 women
💰 Win up to $2000

🏆 Winners based on % body fat lost — not the scale

💥 Take home 50% of the total entry pool

💰 Current Members (Online or In-Person): $99
✔️ Initial + final InBody
✔️ Entry into prize pool

⚠️ Non-Members (In Person): $357
✔️ Challenge entry + 2 months Core Membership
• Gym + wellness access
• APF Signature Workout Plan
• Unlimited classes
➕ Option to add Semi-Private Training for more 1:1 coaching + accountability

⚠️ Non-Members (Online): $497
✔️ Challenge entry
✔️ Personalized nutrition coaching
• Starting macros
• Weekly check-ins + adjustments
✔️ APF Signature Workout Plan

📌 Online participants complete their own InBody

💬 Perfect if you’re ready to:
• Lose stubborn body fat without extremes
• Finally see your effort pay off
• Support hormones + metabolism
• Feel strong, energized, and confident again
• Follow a clear plan instead of guessing

You don’t need more willpower.
You need a proven fat loss strategy — and the right environment.

👉 If you’re ready to commit and see real fat loss, this is your challenge.

Register now

https://form.jotform.com/252715828865167

03/16/2026

POV: You have goals… but you also really want muffins. 🫐🧁

Instead of grabbing a protein bar, start your week of strong and make these blood sugar–friendly, macro-friendly blueberry pumpkin muffins and honestly… they hit the spot.

I ate two muffins instead of a protein bar, got better ingredients, real food, and stayed full way longer. No crash, no cravings an hour later.

✔️ Protein-packed
✔️ Naturally sweetened
✔️ Balanced macros
✔️ Actually satisfying

Proof you don’t have to choose between results and foods you enjoy.

Save this recipe 👇

Protein Blueberry Pumpkin Muffins

Wet Ingredients
• 1/2 cup natural almond butter (just almonds & salt)
• 1 can pumpkin (you can’t taste it!)
• 2 eggs (or flax eggs for vegan)
• 1 tsp vanilla extract
• 1/3 cup water or milk

Dry Ingredients
• 1 cup vanilla protein powder
• 2 tsp cinnamon
• 1/3 cup monk fruit sweetener
• 1 tsp baking powder
• Dash of salt
• 1 cup blueberries (fresh or frozen)

Instructions
1️⃣ Add wet ingredients to a bowl and stir well. Add all dry ingredients except blueberries. Stir to combine, then gently fold in berries. If using frozen berries, don’t overmix or the batter will turn purple.
2️⃣ Bake in a lined muffin pan at 350° for 20–25 minutes.

Makes 12 large muffins.
Store in the fridge — good for about a week.

If you make these, tag us

Nothing speaks louder than real results from real people. 💪✨“Joining the gym and doing the training sessions with you gu...
03/13/2026

Nothing speaks louder than real results from real people. 💪✨

“Joining the gym and doing the training sessions with you guys has genuinely made such a difference in me… it’s next level being part of the APF community and support system.”

This is exactly why we do what we do. At APF, it’s never just about workouts — it’s about community, support, accountability, and helping you become the strongest version of yourself.

If you’ve been thinking about starting, this is your sign. 👇

🎉 Your FIRST training session is FREE
Use code FIRSTREP when you sign up.

Click the link in our bio or head to our website to claim your first session and come experience the APF difference for yourself.

Let’s get that first rep together. 🔥

03/11/2026

E53: Pick Your Hard

Being out of shape is hard.
Feeling tired all the time is hard.
Watching your strength decline is hard.
Training when you’re tired is hard.
Eating well when life is busy is hard.

Building discipline is hard.
Either way… life will give you hard.

The question is:

Which hard are you choosing?

In this episode of Train Fuel Thrive, Katie and Amy talk about why the short-term hard of discipline creates the long-term freedom of strength, energy, and confidence.

Available on Spotify, Apple Podcasts, and Amazon Music.

https://open.spotify.com/episode/4H02g9KefJwFOm13Sm39Tq

03/06/2026

1% better every day.
5 weeks out.

No shortcuts. No excuses.

Just daily discipline, pushing a little harder, tightening the details, and showing up when it would be easier not to.

Progress isn’t built in one day.

It’s built in the 1% improvements you stack every single day.

5 weeks. Let’s go.

Walking out the door like a traveling circus… backpacks, water bottles, and my next meals packed. 😅But here’s the thing:...
03/05/2026

Walking out the door like a traveling circus… backpacks, water bottles, and my next meals packed. 😅

But here’s the thing:
You can’t expect the results you want if you’re just hoping you’ll “figure it out” when you’re hungry and busy.

Prioritizing your health means planning for it before the chaos of the day begins.

A little preparation now saves a lot of regret later.

So real talk stop acting like you’re shocked you didn’t hit your macros when you didn’t actually try.

Address

11703 E Sprague Avenue Suite C2
Spokane Valley, WA
99206

Telephone

+15094755258

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