APF

The Importance of Balanced Meals for Your Health and Wellness

Today, we’d like to highlight the significance of consuming balanced meals. While it’s easy to focus solely on calorie counts or specific macronutrients, achieving a balanced diet is fundamental to overall health and reaching your wellness goals.

Why Balanced Meals Matter

Sustained Energy Levels

A balanced meal that includes the right proportions of protein, carbohydrates, and healthy fats helps maintain stable blood sugar levels. This stability prevents energy crashes, keeping you energized throughout the day—whether you're exercising, working, or engaging in daily activities.

Improved Digestion and Nutrient Absorption

Incorporating a variety of foods ensures you receive a broad spectrum of essential vitamins, minerals, and fiber. This diversity supports healthy digestion and enhances the body’s ability to absorb and utilize nutrients effectively.

Muscle Repair and Recovery

Protein plays a crucial role in repairing and building muscle tissue, especially after workouts. Combining protein with complex carbohydrates and healthy fats in your meals provides the necessary nutrients for optimal muscle recovery and growth.

Weight Management

Balanced meals can help regulate appetite and reduce the likelihood of overeating. Including a mix of macronutrients promotes satiety, helping you feel fuller for longer and supporting healthy weight management.

Overall Well-being

Proper nutrition impacts not only physical health but also mental well-being. Balanced meals contribute to better mood, enhanced cognitive function, and overall improved quality of life.

Tips for Creating Balanced Meals

Include a Variety of Foods: Aim to incorporate a colorful array of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals.

Portion Control: Be mindful of portion sizes to ensure you're getting the right amounts of each nutrient without overindulging.

Stay Hydrated: Drinking plenty of water throughout the day supports digestion and overall health.

Plan Ahead: Preparing meals in advance can help you maintain a balanced diet, even on busy days.

Remember, achieving a balanced diet is a gradual process. Make small, consistent changes and listen to your body’s needs.

If you have any questions or need personalized advice on nutrition, please don't hesitate to reach out. We are here to support you every step of the way!

Wishing you continued health and success,

Tonight is our APF Member night BBQ. Cannot wait to hangout and meet your families. We will have food, prizes and games. See you tonight at 6pm.

Mindset is one of the  most undertrained items. Changing your mindset can change everything. For me this was the mindset that was the game Changer.

I was never an all star athlete, being in shape never felt natural, and quite frankly I probably wouldn’t have ever claimed that I was really great at anything. But the second I adapted this mindset that it’s my choice to be great and I’m gonna start showing up (fake it till ya make it) that changed EVERYTHING.

So  if you struggle thinking that it’s not in the cards for you, you’re not good enough, and you’re just not meant to be there throw out those lies and realize you have it in you, you just need to start showing up daily for yourself and your goals.

-🫶🏻

I found a new amino acid that was recommended to me, I have been using it for 2 months now and love it.

I have not only seen better muscle growth and faster recovery but it has helped me get rid of the chronic pain I had in my hip and back.

I'm excited to introduce you to a supplement that can take your health and fitness to the next level: **Body Health's Perfect Aminos**. Whether you're looking to enhance muscle recovery, boost energy, or support overall well-being, Perfect Aminos can make a difference.

**Why Perfect Aminos?**

🌱 **Complete Amino Acid Profile**: Perfect Aminos provide all the essential amino acids your body needs in the ideal ratios for maximum absorption.

💪 **Muscle Recovery & Growth**: Help your muscles recover faster after workouts, reduce soreness, and support lean muscle growth.

⚡ **Increased Energy & Endurance**: Whether you're hitting the gym or tackling daily tasks, Perfect Aminos can help boost your stamina and energy levels.

🌿 **Support for Healthy Skin, Hair, & Nails**: These amino acids are crucial for collagen production, promoting healthy skin, stronger hair, and nails.

✨ **Relief from Inflammation & Chronic Pain**: Many users have reported improvements in managing inflammation and chronic pain, making it a great addition to your wellness regimen.

Check them out, we are going to stoxk these at APF All APF Members will get 20% off retail price when they order during our monthly bulk order and Total Wellness Clients will get 5% off retail price on any product we carry in stock.

You can check them out at www.bodyhealth.com

We understand the excitement and determination that comes with setting new health and fitness goals. However, many people find themselves struggling to maintain their progress over time. One of the main reasons for this is the reliance on motivation alone. Today, we want to share why motivation isn’t enough and what you can use instead to achieve lasting success.

The Problem with Motivation
Motivation is a powerful driving force, but it can be fleeting and inconsistent. It often fluctuates due to various factors such as mood, energy levels, and external circumstances. Here are a few reasons why relying solely on motivation can be problematic:

Inconsistency: Motivation tends to ebb and flow. Some days you might feel highly motivated, while on others, you may struggle to find the drive to even start your workout.
External Influences: Stress, lack of sleep, or a busy schedule can easily diminish your motivation, making it harder to stick to your health and fitness routine.
Short-Term Focus: Motivation is often tied to short-term goals or quick results. Once those initial results fade or become harder to achieve, motivation can wane.
What to Rely on Instead: Building Consistent Habits
To achieve your health and fitness goals, it’s essential to develop consistent habits that will sustain you even when motivation is low. Here’s how you can do it:

1. Set Clear, Achievable Goals
Break down your larger goals into smaller, manageable steps. This makes your objectives more attainable and allows you to celebrate small wins, keeping you on track.

2. Create a Routine
Establish a daily or weekly routine that incorporates your workouts and healthy habits. Consistency in your schedule helps build discipline and makes your actions feel automatic over time.

3. Focus on Process, Not Just Results
Concentrate on the actions you need to take rather than just the outcomes you want to achieve. For example, commit to exercising for 30 minutes a day rather than solely focusing on losing a certain amount of weight.

4. Use Triggers and Cues
Develop triggers that signal it’s time to engage in your healthy habits. This could be setting out your workout clothes the night before or having a specific time each day dedicated to exercise.

5. Accountability
Share your goals with a friend or join a group with similar objectives. Having someone to support you and hold you accountable can greatly increase your adherence to your routines.

6. Track Your Progress
Keep a journal or use an app to track your workouts, nutrition, and any other health-related activities. Seeing your progress can motivate you to keep going, even when you don’t feel like it.

7. Reward Yourself
Set up a reward system for sticking to your habits. Small rewards can provide positive reinforcement and help maintain your enthusiasm.

8. Self-Compassion
Be kind to yourself. Understand that there will be days when things don’t go as planned. Instead of getting discouraged, focus on getting back on track as soon as possible.

9. Continuous Learning
Stay informed and educated about health and fitness. The more you understand how your body works and the benefits of your actions, the more likely you are to stay committed.

By focusing on building sustainable habits rather than relying solely on motivation, you can create a solid foundation for long-term success in your health and fitness journey. Remember, it's the small, consistent actions that lead to big changes over time.

If you need any guidance or support in establishing these habits, please don’t hesitate to reach out. We’re here to help you every step of the way.

As the 4th of July approaches, we want to wish you a joyful and safe Independence Day celebration. This holiday is a wonderful time to gather with family and friends, enjoy delicious food, and create lasting memories. To help you make the most of your celebrations while staying healthy, we've put together some tips for a balanced and enjoyable 4th of July.

1. Stay Hydrated
With the summer heat in full swing, it's essential to stay hydrated. Make sure to drink plenty of water throughout the day. For a festive twist, infuse your water with fresh fruits like berries, lemon, and mint.

2. Opt for Healthy Grilling
Grilling is a 4th of July staple. Choose lean proteins such as chicken, fish, or turkey burgers. You can also grill vegetables like zucchini, bell peppers, and corn on the cob for a nutritious and flavorful addition to your meal.

3. Balance Your Plate
Aim for a balanced plate by including a variety of foods. Fill half your plate with fruits and vegetables, a quarter with lean protein, and the remaining quarter with whole grains.

4. Lighten Up Your Sides
Traditional sides like potato salad and coleslaw can be heavy. Consider lighter versions made with Greek yogurt instead of mayonnaise. Fresh fruit salads and veggie trays with hummus are also great, healthy options.

5. Be Active
Incorporate physical activity into your celebration. Organize a family-friendly game of soccer, frisbee, or a fun relay race. Evening walks or a bike ride can also be a great way to spend time together and burn off some energy.

6. Mindful Eating
Enjoy your favorite holiday treats in moderation. Eat slowly, savor each bite, and listen to your body's hunger and fullness cues. This way, you can enjoy the flavors without overindulging.

7. Smart Snacking
If you're snacking throughout the day, opt for healthy options like fresh fruit, nuts, or yogurt. These snacks will keep you satisfied without weighing you down.

8. Safety First
If you're spending time outdoors, don't forget to apply sunscreen regularly, wear protective clothing, and stay in the shade whenever possible. Also, make sure to follow all safety guidelines if you plan to use fireworks.

9. Stay Connected
Use this time to connect with loved ones. Engage in meaningful conversations, play games, and create cherished memories together. A strong support system is vital for emotional well-being.

10. Plan Ahead
Prepare healthy dishes and snacks in advance to ensure you have plenty of nutritious options available. This can help you avoid last-minute, less healthy choices.

We hope these tips help you enjoy a happy, healthy, and memorable 4th of July celebration. Thank you for being a part of the Clean Strength Co. community. If you have any questions or need further advice on maintaining a healthy lifestyle, please don't hesitate to reach out.

Happy Independence Day!

Let's talk about why it's so important for you to really push yourself during your strength training sessions.

First off, pushing yourself is key to seeing progress. When you challenge your muscles with heavier weights or more reps, you're actually forcing them to adapt and grow stronger. It's like giving them a little nudge to become better versions of themselves!

Plus, pushing harder means you'll get more out of our time together. By working at higher intensities, we can make sure you're getting the most bang for your buck in terms of results.

And here's the fun part – when you see those improvements happening, it's seriously motivating! Not only does it feel amazing to get stronger, but it also boosts your confidence and keeps you coming back for more.

Now, let's talk about how to push yourself safely. First and foremost, always, always, always prioritize proper form. It's not about lifting the heaviest weight possible if it means sacrificing form and risking injury.

Instead, think about gradually increasing the intensity of your workouts over time. That could mean adding more weight, doing more reps, or shortening your rest periods between sets. But remember, slow and steady wins the race here – we don't want to overdo it and end up hurting ourselves.

Listen to your body, too. If something doesn't feel right, don't push through it. It's normal to feel some muscle soreness, but sharp pain or excessive fatigue could be a sign that you're overdoing it.

And don't forget about rest and recovery! Pushing yourself during workouts is important, but so is giving your muscles time to repair and grow stronger. Make sure you're taking rest days and fueling your body with good nutrition and plenty of sleep.

Lastly, let's set some goals together. Having something specific to work towards – whether it's lifting a certain weight or hitting a certain number of reps – can help keep you focused and motivated during your workouts.

So, are you ready to push yourself and crush those goals? Let's do this!

Our summer challenge is designed to help you stay accountable and consistent this summer! Just because it’s summer does not meet you have to loose your momentum!

Start any day between 6/10/24 and 6/16/24

🏋️‍♀️ **Program Workouts**: Receive customized workouts for 10 weeks, tailored to help you achieve your fitness goals.

✅ **Accountability Checks**: Stay on track with 2 check-ins at 4 and 8 weeks to ensure you're staying motivated.

🍴 App access for workouts and macro tracker

🏆 **Challenges and Prizes**: Participate in fun weekly challenges and prizes!

💰 Maintain or loose and you’ll go into a drawing for a $50 gift-card!

🤝 **Support and Community**: Connect with a supportive community and get the help you need to stay committed to your goals.

🌟 **Sign Up Now**: https://www.cleanstrengthco.com/planspricing
Under plans and pricing see 10 week accountability challenge 🌟 See less

Refrain your thinking about why you’re doing what you’re doing. Is what you’re doing today helping you stay physically active when you’re 60?

Just think your actions today can significantly improve your life down the road . Lack of movement is the silent killer as we age, use it or lose it.

Stack yourself up for success now! It’s never too late!

This holiday weekend, remember those who lost their lives fighting for the freedoms you and I take for granted.

As a small token of our gratitude, APF is offering a Memorial Day sale.

All 1 year commitments in regular priced memberships will recieve the FIRST MONTH FREE! Today thru May 31st

*new and existing members

*new commitments

Sign up now!

https://apersonalfit.gymmasteronline.com/portal/signup/14

The Empire Classic is this Saturday ( 4-20-24 ) at the convention center. If you have been watching some of or ladies on the APF Elite team preparing these last few months, you might want to grab some tickets and support them this weekend. Tickets can be purchased online at

TicketsWest.com Online Ticket Office

Maybe you have wanted to join a Tuesday class but 5:30 wasn’t for you? You’re in luck! We have changed our Tuesday class to 6AM! Come get a full body workout in with us!

Luminess Lounge will be at APF * FRIDAY ONLY * with our monthly energy/vitamin shots!
Feeling low on energy? Moodiness becoming common? Riding the his and lows? Come see what Keanna has available for you.
"I have been getting energy shots, Botox and, most recently, IVs from Keanna and I cannot speak more highly of her professionalism, knowledge, quality of work and the way it makes me feel. If you have ever been curious about receiving vitamins through injections, I would urge you to visit with Keanna and try it out! PLUS at her APF events, she even gives you a discount!" -Mica

2 DAYS to 6 PACK ABS!
Looking for a magic recipe for your DREAM BODY?
We have it! RIGHT HERE...

🌟 Join us for our next Monthly Mindset Zoom Session! 🌟

Tonight at 7pm

Unlock the secret to success with our discussion on "Consistency Equals Excellence."

💡 Dive deep into the power of staying committed and discover how it leads to unparalleled achievements. Don't miss out on this opportunity to elevate your mindset and reach new heights!

Use the code "MINDSET" to register for Free.

See you there!

https://www.cleanstrengthco.com/sessions

Congratulations to all our Fat Loss finishers!
Our first place winners were Kathy Beach and Micheal Delfino.
Everyone did amazing and we are excited for our next challenge to begin September 21st!
Mark your calendars and grab some friends to join you!

Congrats to Suzie A. Short- Johnson for making the 400 pound APF Strong AF Club.

With a total of 467.5 #

Join me tonight at 5:30pm for SHOULDER MOBILITY! 🤗

We are looking to bring on 1 or 2 Full Time Personal Trainers.

This is a subcontractor position not an employee.This means you have the ability to make your own hours and make up to $100/hr.

You can make a great income this way if you are an amazing trainer by caring for your clients and getting them results.

After 3 months of working on commission you will switch to a flat rent.

You must be certified, a go-getter and have a passion for fitness.
You must be certified and be able to carry your own liability insurance.