AP Fitness Coach

The quiet decline nobody warns you about…

I’ve seen it happen to friends/family and old clients that stop training with a coach and think they can do it on their own.

Nobody tells you that getting out of shape happens quietly.

You don’t wake up one day and decide to stop. One missed workout turns into “I’ll start after this next work thing” or “I’ll start when things start to slow down”. (It’s not going to slow down). Six months later you’re gassed carrying your kid up the stairs or from doing simple tasks around the house and wondering when that happened.

It happened in the gaps of life. But great news…it can un-happen in the gaps too.

That’s why I focus on helping you fit your workouts/meal prep/nutrition/habits into those small gaps in life. That’s the secret. That’s the reason some people stay on top of life and others seem to fall off. They feel overwhelmed and are unsure what to do and they don’t think they have any time in their schedule to become the fittest version of themselves.

If you keep telling yourself you are going to start soon, but weeks keep passing by with no change, shoot me a DM, check out my website in Bio, or reach out to me at [email protected] to get started on a plan that fits your schedule, and we will start building small daily habits and workouts into your gaps that will change your fitness and ultimately life.

Busy Dad’s: You don’t feel your best for your family and yourself because you aren’t simplifying your nutrition, and more specifically, you are not focusing on your protein intake.

Hard to stay away from breakroom doughnuts and treats that don’t fit your plan?

It’s likely because you aren’t getting enough protein. Not getting enough protein consistently causes cravings for sugary treats that only harm you and your goals.

Here are 5 high protein meals that take less than 5 minutes to prep:

1️⃣1 Cup Cottage Cheese + Fruit: this will have around 25-30g protein and is great tasting.
2️⃣12 oz orange juice + 2 cups vanilla greek yogurt: This is a high protein orange julius. Delicious and has around 30g protein.
3️⃣4 eggs: One of the most nutrient dense foods out there, around 25g protein and takes 3 minutes to scramble. Boiled eggs is great too, drop them in boiling water for 6-6.5 minutes and youre ready to go.
4️⃣Chicken Wrap: Grab a low carb tortilla and already cooked chicken breast that you can microwave, use around 4 oz chicken for about 25-30g protein + any veggies and low calorie sauce for taste.
5️⃣Beef Jerky: May be a little more expensive, but you can’t put a price tag on your health! 1-2 servings and you have an extra 20-30g protein.

Time to stop making excuses, time goes by regardless so start taking control of your nutrition and health, not only for you, but for your family.

Reach out me at [email protected], or shoot me a DM to get started on a plan that fits your busy lifestyle!

Here’s the truth as to why you can’t seem to lose weight or gain weight based on your fitness goals:

It’s because you are not tracking your daily calories!

Tracking is a sure way to know that you will reach your goals if you are being consistent as well as knowing how much to eat based on your individual goals. It may seem tedious, but it gets easier the more you do it, and the reason I tell clients to track is because it gives you a baseline of knowing how much to eat based on your body composition. This way, even after you finish training with a coach, you are set up for success because you can now eyeball portions and have a much better idea of what to eat to retain your current weight even if you are no longer tracking.

I once heard someone put it this way…could you drive the speed limit without an odometer?

You can probably get close! But I bet you still eventually get a speeding ticket every now and then.

This is why tracking calories is so important, you may feel like you are on target if you are not tracking, but once you start tracking calories it can definitely open your eyes as to why you haven’t seen the scale or mirror moving in the right direction.

Remember, unless you have 8 hours a day to workout, you will never outwork that bad diet, even healthy foods will halt you from making progress if you are overeating or undereating.
Need help figuring out how much to eat on a daily basis?

Comment ‘MACROS’ below or shoot me a DM and I will calculate your macros for free and tell you exactly how much protein, carbs, and fats you need to eat daily to reach your fitness goals and finally feel your best!

What I eat in a typical day🍽️

I’ve been spreading my meals more evenly throughout the day, and it’s made a noticeable difference. My workouts have been feeling great, and I’ve had consistent energy throughout the day.

Right now, my daily calorie target is 2,550 calories. Keep in mind that everyone’s calorie and macronutrient needs are different based on factors like age, body composition, activity level, and goals. Having a personalized nutrition plan can make it much easier to stay consistent and see progress.

If you want help dialing in your nutrition and finding the right calorie and macronutrient targets for your body and goals, reach out on APFitness.coach. I’d be happy to help!

Here’s the truth about workout intensity and why it matters…

There’s a difference between people who don’t go to the gym and people who do.

But there’s also a difference between people who go to the gym and people who actually train with intention.

Simply showing up is a huge win. Even if you’re following the same routine each week, you’re still doing more for your health than someone who isn’t exercising at all.

But if you’ve been stuck at the same weights, the same reps, and seeing little to no progress, your workout intensity could be the missing piece.

That doesn’t mean every workout should leave you exhausted or sick. It should simply challenge you. A focused, challenging 30-minute workout will almost always beat an hour of just going through the motions.

Progress comes from gradually doing a little more than you did before- adding 5 pounds, getting one more rep, or completing an extra set. That’s what builds muscle, improves strength, and helps drive fat loss.

I’ve been there myself. I showed up consistently but wasn’t making progress because I didn’t have a plan. Once I started following a structured program and tracking my lifts, I knew exactly what I needed to do each workout and I had a way to measure my progress. That made it much easier to push myself.

The weeks go by fast. Have a plan, train with purpose, and make every workout count.

If you need help fitting workouts into your busy schedule or knowing exactly what to do when you get to the gym - send me a DM or visit apfitness.coach to get a personalized fitness and nutrition plan built around your goals.💪🏼

If you only have 30 minutes to get a workout in and have access to a gym, here’s what I would do…

Pick a compound movement for whatever muscle group you are hitting that day. (Bench Press/Deadlifts/Squats/Bent Over Rows/Overhead Barbell Press). For example, let’s say we are hitting chest and triceps, but only have 30 minutes. Start with Bench Press, and do 2 top sets of 8-12 reps with a weight that will push you.

Choose 2 exercises to follow up, these are typically machines and/or free weights where we are pushing ourselves, but not necessarily pushing a lot of weight/strain on our nervous system. For example, after 2 top sets of Bench, try to do 3 sets of 8- 12 reps of Chest Flys with some dumbbells or the pec dec machine at your gym. Other exercises include Incline Press/Decline Press/Floor Press/Dips/Cable Flys/etc.) With whatever other exercise you choose, try to complete the same rep scheme. (3 sets of 8-12 reps).

Pick a quick finisher exercise to pump some more blood into those muscles, I would choose push-ups or dips or really anything that you have not already done for the day, and try to push yourself and complete 2 sets of 12-15 reps.
That’s it!! That’s all it takes to stay on target and keep that positive momentum going.

If you workout for 60-90 minutes some days, and only have 30 minutes one day, I can promise you that doing anything for those 30 minutes will still help you reach your fitness goals, and more importantly, it keeps your positive momentum going which makes it harder to give up and fail.

Keep in mind, this is what I would do if I had 30 minutes to work out, this will work for almost anyone, but if you have any limitations or have never worked out before in a gym, reach out to me at [email protected], or click any link on my website to sign up and join my app at apfitness.coach, and I can show you how to build a plan that works around your busy schedule, as well as show you what exercises you need to do each week with the time you have available.

Time to stop making excuses, if you truly want something in life bad enough, you will find a way to achieve it.

What is intermittent fasting, and is it better than eating 4–5 meals a day?

Intermittent fasting is simply a fat-loss tool where you set an eating window (for example, 12 PM–8 PM) and eat all of your daily calories during that time. For some people, this helps prevent overeating by creating clear boundaries around when they eat.

There are several fasting schedules, with the most popular being 16:8 - fasting for 16 hours and eating during an 8-hour window.

So what’s better?

Simple answer: Whatever fits your lifestyle and schedule.

I’ve used intermittent fasting before and had success with it. These days, I prefer eating 5 meals throughout the day (one “meal” is usually just pre-workout carbs like rice cakes and an apple). I find it easier to hit my protein goal and maintain more consistent energy throughout the day.

If you want to try intermittent fasting, here are a few tips:
✔️Prioritize protein. This is the biggest key. Most people eat 2 large meals and a snack, or 3 meals during their eating window. If you’re eating 2 meals, aim for 60–80g of protein per meal, plus a protein shake or high-protein snack if needed. (Your protein needs will vary.)
✔️Prep your food. Having meals planned ahead makes it much easier to stay consistent and avoid making last-minute food choices.
✔️Use zero-calorie drinks to your advantage. Black coffee in the morning helps curb hunger and boost energy until my eating window starts. Drinking plenty of water throughout your fasting window can also help with hunger and hydration.
✔️Don’t fear diet drinks. They’re not a health food, but if your eating window is over and you’re craving something sweet, a zero-calorie soda is often a better choice than crushing an entire pint of ice cream.

Like anything else, intermittent fasting gets easier with consistency.

Need help figuring out your nutrition, calories, or protein goals? Reach out at [email protected] or visit apfitness.coach to get started.