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

01/06/2026

Split squat on Slant Board

01/06/2026

Standing Cable Leg Curl

01/06/2026

Prone Glute Press

01/02/2026

Hip Airplane.

01/02/2026

We didn’t wait until we were ready.
We didn’t wait for the perfect timing.
We didn’t wait until life slowed down .
We had small kids. Full schedules. 100 reasons NOT to start. But we said yes anyways - that decision changed everything.

Growth doesn’t come when life is calm. It comes when you choose to move forward despite the chaos.

If you’re waiting for the right time, this is your sign. Clarity confidence and momentum don’t come first they come after you start.

if you need help getting started (I did no shame) send us a message. Simply DM us “yes” we will help you build a plan to get moving.

Special pricing available on our trial week because sometimes all you need is clarity a plan and support. And that can change everything.

📅 It’s the 1st of the Month — Voting is OPEN! 🗳️Every month at APF, we take a moment to celebrate the people who show up...
01/01/2026

📅 It’s the 1st of the Month — Voting is OPEN! 🗳️

Every month at APF, we take a moment to celebrate the people who show up, put in the work, support others, and truly embody the APF lifestyle.
And now… it’s your turn to help choose this month’s Client of the Month!

This isn’t about being the strongest or the fastest.
It’s about:
💙 Consistency
💙 Attitude
💙 Effort
💙 Growth
💙 Community

We want to highlight the members who inspire you — the ones you notice showing up even on the hard days, encouraging others, and living the APF5 Method inside and outside the gym.

🗳️ Cast your vote using the link in our bio or the QR code inside the gym.
🔔 Voting closes on the 15th.
🎁 Winner receives a special APF gift + spotlight.

Let’s lift each other up and celebrate the incredible people in our APF family.
Your vote means more than you know. 💙💚

Vote at this link: https://form.jotform.com/253367270950056

Reminder

NEW PODCAST EPISODE | E43Sharon’s Story: How Recovery, Nutrition, and Consistency Changed EverythingSharon isn’t just ou...
12/31/2025

NEW PODCAST EPISODE | E43

Sharon’s Story: How Recovery, Nutrition, and Consistency Changed Everything

Sharon isn’t just our massage therapist — she’s also a client, an athlete, and living proof that results don’t come from extremes.

In this episode, we talk about:
• Why she got into massage therapy
• How bodywork actually helps athletes train harder and recover better
• Her fat loss journey and show prep experience
• The truth about calories, training volume, and consistency
• Why recovery is not optional if you want real results

This is an honest conversation about what it really takes — not shortcuts, not starvation, not endless cardio.

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

If you train hard, this one’s for you.

12/30/2025

Wide stance RDL on the PowerTec

12/29/2025

Laying in bed, reading, slowing down sounds great…
But the mistake I see every year is nose-diving straight into sedentary land and letting all habits fly out the window because it’s “break.”

Progress doesn’t disappear from one cookie — it disappears when routines completely stop.

No gym? No problem.
Do these 3 simple things all Christmas break to keep your momentum 👇

1️⃣ Drink 20 oz of water before coffee
Set your day up right. Hydrating first thing:
• improves energy
• supports digestion
• helps curb mindless snacking later

2️⃣ Get 20 minutes of movement
Walk outside. Treadmill. Living room flow.
Movement:
• boosts energy
• improves mood
• stabilizes blood sugar (huge during the holidays)

3️⃣ Build every meal around protein
Protein goes on the plate first (4 oz or equivalent), then build around it.
Holidays are carb + sugar heavy — prioritizing protein:
• keeps you fuller longer
• stabilizes blood sugar
• reduces cravings

Simple actions. Big impact.
Enjoy the break without losing your progress.

Save this. Do this. Feel better all break long

Have Turkey leftovers, try this Turkey Harvest Bowl. It's balanced with protein, quality carbs and healthy fats. A sure ...
12/27/2025

Have Turkey leftovers, try this Turkey Harvest Bowl. It's balanced with protein, quality carbs and healthy fats. A sure way to get some of those holiday leftovers used.

Turkey Harvest Bowl
Ingredients (1 serving):
✨️4–5 oz leftover turkey breast (skin removed)
✨️¾ cup roasted sweet potatoes (or brown rice/quinoa)
✨️1 cup roasted or steamed veggies (broccoli, green beans, or Brussels)
✨️1 tsp olive oil (for roasting or drizzle)
✨️Season with garlic, pepper, rosemary or everything seasoning.

12/25/2025

🎄✨ Merry Christmas from all of us at APF! ✨🎄
We are so grateful for each of you—your commitment, your consistency, and the energy you bring into our community every day. Thank you for trusting us with your health, your goals, and your journey.
Enjoy time with family, make memories, savor the moments, and remember: progress is built over time, not in one day. 💙
Here’s to a joyful Christmas and an even stronger, healthier New Year ahead.
❤️
Your APF Family

Address

11703 E Sprague Avenue Suite C2
Spokane Valley, WA
99206

Telephone

+15094755258

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