APF

But does your gym help build your future self?

At APF, we believe strength training is about more than what it does for you today. It’s also about what it makes possible years from now.

We want women to feel strong and confident now, while building the foundation to age well and, most importantly, stay independent.

This is what that looks like: a woman in her 70s showing up confidently, knowing that getting stronger helps her stay pain-free, independent, and able to live life to the fullest.

That’s strength with a purpose. 💗

NEW EPISODE — E71

You Say You Want It… But Are You Aligned With It?

You say you want to get stronger.
Feel better.
Lose fat.
Have more energy.
Build healthier habits.

But here’s the question:

Do your daily choices actually align with what you say you want?

And even deeper… WHY do you want it?

Because when your WHY is clear, your decisions get clearer too.

Your goals shouldn’t just sound good on paper. They need to matter enough that you’re willing to build your habits, priorities and choices around them.

This week on Train Fuel Thrive, we’re talking about getting really clear on your WHY—and making sure the life you’re living is actually moving you toward the person you say you want to become.

Your goals tell you where you’re going.
Your WHY reminds you why it’s worth getting there.

E71: You Say You Want It… But Are You Aligned With It?

Wall-Supported Glute Squat

Stand sideways next to a wall with the leg closest to the wall bent and your knee pressing firmly into the wall. Keep your standing foot planted and your core engaged.

Push your hips back and sit down into the glute of your standing leg, keeping your knee tracking over your toes. Maintain pressure into the wall throughout the entire movement. Drive through the heel of your standing leg and squeeze your glute to return to standing.

Focus: Keep your hips level, control the movement, and really load the glute of the standing leg.

NEW EPISODE — E70

MORE MILES ≠ MORE FAT LOSS

Why are you running?

Because you love it?
For cardiovascular health?
Training for a race?
Or because you think you need to run more to get leaner?

STOP CHASING FAT LOSS WITH RUNNING.

You see fit people running—but you don’t see everything they’re doing behind the scenes.

They’re strength training.
They’re paying attention to nutrition.
They’re building and protecting muscle.

Running can be an amazing part of your training, but more miles aren't automatically the answer to changing your body composition.

And remember—walking, hiking and other movement count too.

In E70 of Train Fuel Thrive, we’re talking about using running strategically, protecting your muscle, and matching your training to your actual goal.

YOU CANNOT OUTRUN A POOR DIET.

Listen to E70: More Miles ≠ More Fat Loss.

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

No barbell? No problem.

Working out in a hotel gym or somewhere with limited equipment? Try cable belt hip thrusts.

This is a great hip thrust alternative when you don’t have access to a barbell. The belt setup lets you load the hips and glutes without having to hold the weight in your hands.

Set the cable low, attach it to a belt, step forward to create tension, then:

• Hinge at the hips
• Keep your core braced
• Drive through your heels
• Squeeze your glutes as you stand
• Keep the movement controlled

Don’t let a lack of equipment keep you from getting your workout in.

Consistency doesn’t mean everything has to be perfect. Sometimes it means looking at what you DO have and improvising.

Modify. Adapt. Get it done.

Your workout might look a little different when you’re traveling, and that’s okay. Staying consistent is what matters.

Save this one for your next hotel workout!

What happens when you put wellness providers in a room who's passion is helping women --- powerful! We had such an incredible night soaking up knowledge from some of Spokane’s best women focused wellness providers.

Thank you Leah Streich PA-C Woven Body Massage Therapy Kailie Denham, DPT, PCES Beth Ann Soelberg, DPT, PCES The Glow Co Spokane Skincare Studio & Boutique Rooted Yoga & Wellness for loving the women in our community with your whole heart.