AP Fitness Coach, 1948 Franklin Rd SW, Suite 200, Roanoke, VA (2026)

09/09/2026

If you’ve been stuck lifting the same weight for weeks now and not able to improve, you may need a DELOAD WEEK!

A deload is a planned week of lifting where we keep doing our normal movements, but reduce our weight and total volume so your body can recover from accumulated fatigue.

For example:

🏋️ Normal: 100 lbs × 3 sets × 8 reps ➡️ Deload: 70 lbs × 2 sets × 6-8 reps

During your deload, focus on slow, controlled reps and improving your form rather than pushing for PRs.

For many people, deloads are programmed after 6-8 weeks of hard training, but this can vary depending on your training, recovery, stress, sleep, and overall program.

And no, you don’t necessarily need to take an entire week off! A deload allows you to stay consistent while giving your body the recovery it needs.

If you’ve been plateaued for a while, coming back from a proper deload can help you feel stronger and ready to progress again. 💪

Need help figuring out how to improve your health and fitness while maintaining a busy lifestyle?

📩 [email protected] 🌐 apfitness.coach

DM me or comment “DELOAD” and we’ll take a look at whether a deload week could be right for you!

09/02/2026

Shoutout to both of these hard working clients who have been progressing since the start💪🏼

My first client here is a busy nurse who was wanting to gain weight/pack on muscle. Since he works 3-4 days a week and has no time to workout on working days, we schedule workouts on the off days and make sure we stay consistent on getting workouts in. His nutrition has been very consistent, which is easy to do when we know our macros and prep our food for those busy workdays! We started at 158 pounds in early July, and just hit a recent all time high at 174 pounds!

My second client is a busy teacher who wanted to get started on a health and fitness journey since school was starting back up and her schedule was about to get busy again. We also have busy weekends now with all the traveling to and from football games every Friday night. We schedule our workouts and move them around if we have too, as well as schedule some walking/hiking when we can. For our nutrition, we know our macros and have been consistent on them, and when we have busy travel weekends, we plan how to pack our food to get our protein in, as well as take a look at what places we may be stopping to eat, and figure out what to get based on our total calories for the day. This takes the guesswork out of it and makes it super easy to stay consistent on our goals even when traveling!

Need help with a tailored workout and nutrition plan that will work around your schedule? Reach out to me at [email protected], or click any link on the website at apfitness.coach to get started today! Shoot me a DM and I will be happy to answer any questions you may have!

08/27/2026

Are you currently taking any sort of GLP-1 or weight loss medication?

If you are, here are the top 3 ways to help maintain your muscle:

1. PRIORITIZE PROTEIN🥩

This is the biggest one to stay on top of while on certain GLP-1’s. When we shut off the signal in our brain that makes us hungry, we’re more than likely not going to get the daily protein we need to maintain muscle.

Especially if you don’t have much of an appetite, try protein shakes/smoothies. It’s a lot easier to get protein in this way vs. trying to scarf down chicken or other whole foods.

2. STRENGTH TRAIN 2-3X A WEEK🏋🏼

You only need 30-45 minutes to get in a solid workout.

Hint- prioritize compound movements: Push/Pull/Squat/Hip-Hinge/Row.

3. WATER INTAKE💧

Staying hydrated along with strength training and prioritizing protein is key to staying healthy and maintaining muscle mass.

I recommend a minimum of ½ gallon daily, but this can vary based on weight, activity level, etc. Try including electrolytes as well.

Losing weight while maintaining muscle can be a challenge. Incorporate these 3 tips into your weekly routine to help support your energy levels and muscle mass!

If you’re on a GLP-1 or weight loss medication and struggling with energy or maintaining muscle, reach out to me at [[email protected]](mailto:[email protected]) or click any link on my website to get started in the app!

Comment below or DM me “PROTEIN” and I’ll calculate how much protein you need per day!

WeightLoss

08/25/2026

Last post we talked about how to calculate our calories, but how do we figure out our macronutrients? It’s simpler than you think!

Macronutrients = Protein/Carbohydrates/Fats. Knowing how much of each to eat daily can impact physique changes, energy levels, etc.

Let’s say we’re 150 lbs and need 2,000 calories/day.

Protein: Aim for 1g per pound of bodyweight → 150g protein/day. Protein has 4 calories/g → 600 calories, leaving 1,400 for fats/carbs.

Fats: Multiply bodyweight by 0.35 → 150 × 0.35 = 52.5, rounded to 53g fat/day. Fats have 9 calories/g → 53 × 9 = 477 calories.

Carbs: Protein + fat = 600 + 477 = 1,077 calories. 2,000 - 1,077 = 923 calories left for carbs. Carbs have 4 calories/g → 923 ÷ 4 = 230g carbs/day.
Total: Protein: 150g | Carbs: 230g | Fats: 53g = 2,000 calories.

Keep in mind, some people may need/prefer more fats than carbs. We can move the numbers around while keeping calories the same. Macros vary person to person based on activity levels, age/height/etc., and can change weekly or every few weeks based on whether we’re losing/gaining weight.

Need help calculating your macros based on your fitness and health goals? Reach out at [email protected] or check out apfitness.coach.

Comment ‘MACROS’ below and I’ll set up your starting macronutrient numbers for FREE.

Calories

08/22/2026

How do you figure out how much food/calories to eat on a daily basis based on your bodyweight?

Calculate your calories and more specifically…macros! I use a specific formula that takes into account lifestyle factors/age/height/etc.

However, a super simple formula to get an accurate amount of calories you need is pretty simple…

If you want to know how many calories you burn on average in a day, or your maintenance calories, simply take your current bodyweight and multiply it by 14.

For example, if you are 150 pounds, then multiply 150 * 14 = 2100 calories per day.

If you are wanting to lose weight, or be in a caloric deficit, then multiply your current bodyweight by 12.

For example, if you are 150 pounds, then multiply 150 * 12 = 1800 calories per day.

If you are wanting to gain weight, then take your current bodyweight and multiply it by 16.

For example, if you are 150 pounds, then multiply 150 * 16 = 2400 calories per day.

Remember: these numbers are accurate, but can definitely vary based on a variety of factors. I would recommend choosing your goal: gain/lose/maintain weight, and calculate accordingly as shown above, even if the number it gives you is not accurate, it still gives you a great starting point. If you are weighing yourself daily in the morning, then you can see if you are starting to lose or gain weight, and then adjust accordingly!

Need help setting up specific macros for your body type and lifestyle factors? Reach out to me at [email protected], or click any link on my website at apfitness.coach to get started today! If you want me to set you up with your daily calorie goal with the formula I use, shoot me a DM or comment “MACROS” below and I will calculate your daily calories for you for FREE!

08/22/2026

Have been celebrating my wife’s birthday this week! So thankful to have such a beautiful wife and mother to our son. They are one of my number one motivators for working out and staying healthy💪🏼

08/18/2026

Struggling with Motivation?

Here at 5 tips to help you stay motivated with your fitness:

1️⃣The main tip: focus on your why. You can’t always rely on feeling motivated to get to the gym every time, you need a deeper reason than just wanting to look good. Find your why and focus on that main reason to get you to the gym when you aren’t feeling motivated.

2️⃣Set Realistic Goals: Set small milestones in your fitness journey and celebrate hitting each milestone. Each one you hit will get you closer to your main goal, and keeping them realistic instead of something crazy will allow your mind to stay on target.

3️⃣Find workouts you enjoy doing. There are a lot of different methods and ways to train, and the fun part is that most all styles of training will help you get in shape and keep you active and fit. Finding what you like to do in your workouts and diet will keep fitness fun, which will help you reach your goals and stay motivated a lot easier.

4️⃣Schedule your workouts: Scheduling your workouts and knowing when you are going to the gym makes it easier on your mind and mentally prepares you for your workout. Knowing when workouts are going to happen makes you more likely to complete them!

5️⃣Lastly, know that you can’t do everything perfectly. Life just isn’t like that, and the ones that make it and continually find ways to progress their fitness and lifestyle understand this and what do they do? They hop right back on track and into their routine whenever they mess up. Have a bad meal? - Hop right back to meal prep for the next meal. Missed a workout? - Go for a walk or make sure you hit the next one. If you get right back to it every single time when you fall off, you more than likely won’t ruin any progress made.

Need help with staying motivated and accountable? Need a tailored fitness plan around what your schedule looks like? Shoot me a DM or check out my website at apfitness.coach to get started today. Please feel free to reach out also at [email protected].

08/14/2026

No time for breakfast? Try these 5 high protein meals that take less than 10 minutes to prepare:

1️⃣Turkey/egg/cheese wrap: Scramble 2 eggs and add them to a low carb tortilla with 3 oz of sliced turkey, and 1 serving of cheese. Around 40g of protein and takes 7 minutes to prepare.

2️⃣Yogurt/Protein Powder/Frozen Blueberries: Scoop out 1 cup of vanilla greek yogurt into a bowl, and add 1 scoop of vanilla protein powder and stir until creamy. Top with 1 cup of frozen blueberries. 45g protein/takes 3-5 minutes to prepare.

3️⃣Overnight Oats: Take a glass tupperware bowl the night before and add:½ cup rolled oats, ½ cup milk, ¼ cup greek yogurt,1-2 tsp of honey, pinch of salt, 1 scoop protein powder, and ½ cup berries of your choice. Let it sit in the fridge overnight and it will be ready in the morning! Around 40g protein and takes 5 minutes to prep the night before.

4️⃣Scrambled eggs with cottage cheese: Scramble 3-4 eggs and add ½ cup of cottage cheese and mix. This gives the eggs a creamy texture and tastes delicious. 30g protein and takes 8 minutes to prepare.

5️⃣Yogurt with toast: Take 1 cup greek yogurt and 2 slices of protein bread. Eat the yogurt on the side and top the toast with honey or sugar free jelly. Protein: 30-35g and takes 7 minutes to prep.

Starting off the day with high protein sets you up for success, and allows us to have good clean energy to start the day, as well as keeps us full for longer which allows us to stay on our nutrition at lunchtime because we aren’t giving in to those cravings we get from not having protein at breakfast!

Need help setting up super simple and quick recipes for our meals that tailor to our goals and macros? Check out my website at apfitness.coach, or shoot me a DM or reach out to me at [email protected] to get started today!

08/11/2026

How to set yourself up for success each and every day:

A Morning Routine.

This is the easiest way to ensure you start the day off with some positive momentum. If you are constantly struggling to get up at your alarm each morning, and then you get up groggy and try to rush off to work, without having prepped any food or even breakfast, then you need a morning routine.

-You don’t have to get up at 5am.
-You don’t have to cold plunge/cardio/sauna/workout/etc.
-You don’t need some crazy morning routine, just something that sets your mind right for the day.

Anything you can do consistently in the morning to set yourself up for success the rest of the day is great. Some small tasks could include:

📖Reading for 10 minutes
🍳Waking up 15 minutes early to cook breakfast
🚶🏼Get up to walk for 10-20 minutes, either on a treadmill or outside preferably.
🛌10 minute mobility work after waking

The options are endless, and once you start consistently nailing your morning routine, you will feel great throughout the day. Accomplishing a small task you make yourself do each morning gets your mind right and gives you more confidence to take on your day ahead. No more anxious thoughts and no spiking cortisol due to lack of preparation and rushing every morning.

If you feel busy and overwhelmed, reach out to me at [email protected] to get started on a morning routine that fits your schedule and your individual needs/interests. You can also click any link on my website at apfitness.coach to get set up in the app today! Feel free to shoot me a DM if you ever have any questions!

08/09/2026

I had the pleasure of meeting up with Jess to help her shop for her family! 🛒

Jess is working toward prioritizing her health-not just for herself, but for her family, too. During our grocery trip, we talked through different food choices, what “good” and “bad” options really mean, how to understand ingredients and nutrition labels, and simple meal ideas that fit into everyday life.

Healthy eating doesn’t have to be complicated, and you don’t have to figure it all out on your own!

If you’d like some help with grocery shopping, I’d love to work with you. If you’re local, we can shop together in person. If you’re not local, we can create a personalized plan and map out your grocery haul- including meals, products, and budget.
Ready to make grocery shopping and healthy eating feel easier?

Head to APFitness.coach to set up a consultation or email me at [email protected].

AP Fitness Coach

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