Apex Fitness Advisory

Online Coach

Online Health and Fitness Coach and Professional Athlete.

→ Coach
→ Athlete
→ Over 5,000 High Performers Transformed Worldwide

Passionate about helping high performers worldwide get in the best shape of their lives sustainably.

In 2024 alone our 1:1 clients dropped over 3500lbs, starting pumping out pull ups for the first in their 50s, became role models for their families, had more energy, improved their business, and importantly levelled up both the quality and quantity of their lives.

The V Shape System is an Elite 1:1 Coaching Program Chosen by Executives, CEOs and Entrepreneurs Worldwide for over the last decade.

No Guesswork, No Restrictions, No Chance you don’t get results.

Immediate access to what works, completely customized to you, with 24/7 support.

The most important investment you can make is your health.

So if you are you ready to stop wasting weeks, months or even years spinning your wheels for mediocre results and delegate something as important as your health to a professional then I would love to talk.

Why not join thousands of other High Performers from the last 17 years and let me do the work for you, with a customized game plan which removes all of the guesswork.

Want more info? 

→ Check out our website for some of our epic transformations and more info: https://www.vshapefitness.net/program/
→ Flick me a Message for more info on 1:1 Coaching

After 8 years Training as a Professional Athlete, here is every fitness tip I could come up with:

1. Take 5gms of creatine daily

Creatine is the best supplement on the planet, safe, and well researched.

2. Use Nutrition as the key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days. 

To do that:
→ 7 hours of cardio OR..
→ 5 minutes of controlled eating. 

Easy choice.

3. Implement a caloric deficit of 500. The guarantees steady weight loss, whilst being sustainable and managing metabolic health. 

4. Eat 1gm/Protein per lb of body weight. This is key to retain/build muscle tissue, stay fuller for longer, decrease cravings, and ensure it is fat we lose as we drop weight. 

5. Create a simple database of meals I like with 50gms of protein each and eat them each day.  

6. Plan my meals in advance: Enormous adherence ROI.

7. Eat High volume to low caloric ratio foods. 

8. Weight train 3-5x/week. Incredible ROI.

9. Eat quality carbs (they won't make you fat). 

10. Optimize my workouts for muscle building (not fat loss).

11. Implement Progressive Overload.
⚬ Improved form
⚬ Increase reps
⚬ Increase weight

12. Keep every aspect of my workouts consistent. Too many change their workouts regularly. This is counterintuitive. 

13. I would structure my workouts for quality > quantity.

14. Remove Crappy food from the house. If it's there you'll eat it.

15. Avoid late night snacking.
⚬ Large protein filled dinner and then
⚬ Brush your teeth immediately (any snack will taste like crap if you eat it)

16. Aim for 10,000 steps per day.

17. Workout first thing in the morning. Huge for adherence, sets the tone for the rest of the day.

18. Drink 500ml of water when you first wake up. 

19. Tell everyone my goals (Friends, family, colleagues, a coach). Humans are wired to want to seem competent. This accountability will help keep you on track.

20. Have contingency plan 

→ Back up convenient protein sources for when you can't cook/get to the shops (Greek yogurt, whey, tuna cans)

→ Back up workout plan when if you can't get to a gym or travelling (resistance bands, dumbbells at home, body weight)

Systems are key.

21. Limit alcohol, soft drink, sugary coffees (liquid calories etc).

22. Prioritize sleep.

23. Establish a simple 'health daily routine'.

24. Use High/Low Calories Dat systems for travel and eating out.

25. Track key data:

→ Weight
→ Workouts
→ Nutrition

Once you do this for two weeks it becomes so efficient and the ROI is immense.

Removes all guesswork.

26. Set the next day up for success the night before. 

Get your workout clothes out, fill up you drink bottle, keys and wallet on the kitchen bench, remind yourself of your goals. 

27. Knock over the first 'domino' of the day immediately. 

28. Develop Discipline (not motivation)

Motivation is temporary, discipline is what can be permanent.

Boom.

PS. Ready to level up?

DM me 'APEX' for more 1:1 info. (One spot left)

First in best dressed.

Hannah Button

Online Executive Health Coach at Apex Fitness Advisory. Professional Athlete | Helping Executives Worldwide Build their Dream Body, Optimize their Health, and Perform to Their True Potential. Coaching via our website👇

Can't get to the gym? 

A set of dumbbells is all you need.

Here are my Top 10 exercises you can use to hit every muscle group at home:

1. Split Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes
⚬ Hamstrings

Tips:

⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Embrace for discomfort 

*If you have knee issue move front foot further forward to avoid knee going past foot.

2. Goblet Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes

Tips:

⚬ Feet flat on floor
⚬ Drop hips down
⚬ Work toward femur hitting parallel with floor

3. RDLs:

Muscles targeted:

⚬ Hamstrings
⚬ Spinal Erectors
⚬ Calves

(Entire posterior chain)

Tips:

⚬ Tilt at hips
⚬ Push hips back (closing car door with your butt holding grocery bags)
⚬ Do NOT round lower back
⚬ Once you feel stretch in hamstring return back up

4. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)

5. Floor Press:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬Triceps

Tips:

⚬ Squeeze elbows towards each other at the top to engage the chest
⚬ Very slow and controlled movements
⚬ Stop at the bottom to avoid boucning the weight off the floor (quality is key)

6. Push Up:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Neutral Grip (shoulder width)
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum touches the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

7. Seated Shoulder Press

Muscles targeted:

⚬ Delts
⚬ Triceps

Tips:

⚬ Slowly Lower Weight
⚬ Go somewhere comfortable below elbows parallel to ground
⚬ Lift back up (dumbbells should not touch at the top)

8. Lateral Raise:

Muscles targeted:

⚬ Delts
⚬ Traps

Tips:

⚬ Use a light weight
⚬ Rotate wrists forward as you lift so pinky finger is always the highest
⚬ Elbows should always stap about your wrist
⚬ Use a very slow and controlled movement (leave your ego behind)

9. Tricep Over Head Extension

Muscles targeted:

⚬ Triceps

Tips:

⚬ Avoid flaring elbows too far
⚬ Try and keep elbows relatively still throughout the movement
⚬ Slowly lower weight behind head to feel a stretch in the tricep
⚬ Lift back up to full extension and squeeze.

10. Bicep Curls

Muscles targeted:

⚬ Biceps

Tips:

⚬ Full range of motion
⚬ Try and keep elbows relatively still throughout the movement
⚬ Squeeze at the top and lower the weight slowly

Well there you have it...

10 simple exercises you can do anywhere with nothing but a set of dumbbells.

This will help hit every key muscle group in your body.

Now.

Is this as good as a gym?

Absolutely not.

Is it far superior to doing nothing?

Absolutely.

I hope it helps.

___

PS.

Are you interested in..

Optimizing your health and performance:

• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

DM me 'APEX' for more info.

After 8 years training and coaching as a Professional Athlete, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol.

Kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible.

2. Discipline is the most overlooked asset for crushing your health and fitness goals. Learn to prioritize long term goals over short term gratification.

3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are GUARANTEED to lose fat.

4. Nutrition is your key lever to lose fat (not cardio). For example:

⚬ Time to burn 500 calories one the treadmill = 1 hour
⚬ Time to not eat that 500-calorie donut = 5 seconds

Understanding nutrition will ensure you never worry about fat loss again.

5. Your second biggest nutrition priority is protein intake. Without enough protein you will lose fat and muscle and end up skinny fat. 

Chicken, Steak, Eggs, Shrimp, Tuna, Greek Yogurt, Salmon are all good

6. The biggest hurdle most people face is hitting their caloric and protein goals consistently. No consistency = no results. Make nutrition simple, low friction, tasty and repeatable. 

7. Eat the same meals most days. Simplicity scales.

8. Plan your next day's meals the night before. Huge ROI.

9. Include food you love. If you don't enjoy the system you are using, you will never maintain it long term.

10. Aim for 50gm of protein each meal.

Examples:

⚬ 200g Steak
⚬ 3 cans of Tuna
⚬ 250gm Salmon
⚬ 2 scoops of Whey
⚬ 200g Chicken Breast
⚬ 400gm Greek Yogurt

11. Carbs will not make you fat. A caloric surplus will. 

12. Lifting weights will improve your life holistically.

13. Lift weights 3-5x/week. Aim to hit each muscle group 2x/week

Recommended splits.

3x/week - Full Body workouts
4x/week - Upper/Lower/Upper/Lower
5x/week - Push/Pull/Legs/Upper/Lower

14. Track workouts (reps+weight). Shows progress, keeps you accountable, + gives you a plan.

15. Structure your workouts for quality > quantity.

⚬ 3-4 exercises/workout
⚬ 2-3 working sets/exercise
⚬ 9-12 total sets/workout
⚬ 3 minutes rest between sets
⚬ Take each set to 0-2 RIR (reps in reserve)

In and out in under 45 min.

16. 99% of people on the planet battle late night snacking. 

⚬ Remove junk from your house
⚬ Brush your teeth immediately after dinner

18. Walk everyday.

19. Remind yourself of your goals daily. You get one life, do not waste it out of shape. It handicaps your entire life.

20. Get 7+ hours of sleep.. 

21. Remove friction and make it easy to stick to. Some tips:

⚬ Get gym clothes out the night before
⚬ Fill up your drink bottle the night before
⚬ Choose simple meals and plan in advance

22. Add a layer of accountability - Friend, Training Partner, Family or Coach. Huge ROI.

23. Drink 500ml of water when you first wake up.

24. A Daily Routine is a MUST. 

26. Take 5g of Creatine Monohydrate every day.  

PS.

Want to level up?

DM me APEX for more info on our premium 1:1 coaching.

Are you over 45?

One of the most important things you can do for your long term health is build muscle tissue.

→ Mobility
→ Metabolism
→ Longevity + Quality of Life

I've spent the last 10 yrs helping 45-70 year olds add lbs of muscle.

Here are your 4 Simple Steps to do it:

1. Resistance Training:

The first step

This is the stimulus for muscle growth.

The key?

→ Quality Form
→ High Intensity (0-3 RIR)
→ Consistency + Progression

Choose a frequency you can be consisteny with (2-5x/week)

Use a training split you can hit each key muscle group 2x/week.

My recommendations:

2x/week → Full Body x 2
3x/week → Upper/Lower/Full Body
4x/week → Upper/Lower/Upper/Lower
5x/week → Push/Pull/Legs/Upper/Lower

Once frequency is chosen the key is to structure your workouts.

How I do it.

→ 3-4 exercises
→ 2-3 working sets/exercise
→ 6-12 reps per working set
→ 0-3 reps in reserve/set (RIR)
→ 3 mins rest/set

Once you have chosen your workouts stick with them.

The key to success now is.

1. Consistency in execution
2. Tracking of Performance

Every workout keep the same so you can effectively track performance

We now want to improve these three metrics for progressive overload.

→ Form
→ Reps
→ Weight

Increasing these three over time will increase the stimulus for muscle growth (mechanical tension)

2. Nutrition:

Without proper nutrition you simple will not add muscle tissue.

The keys?

1. Implement what works scientifically
2. Systemize it so it's easy to stick to for your context

To build muscle tissue there are two key nutritional components needed for muscle protein synthesis.

1. Enough Protein
2. Enough Energy

The best way to start:

1. Work out a 'ballpark' total caloric intake (TDEE + 300-500 for a surplus)
2. Protein intake (1g per lb of goal bodweight)
3. Fat start at 55g/day
4. Carbs = the difference between total calories subtract protein + fat

I recommend establishing a simple 'go-to' database of meals that.

1. Hit your macros
2. Are easy to make
3. Include foods you like

Repeating these most days reduces decision fatigue + improves adherance.

3. Rest/Recovery:

One of the most overlooked aspects of muscle building.

It is when you are resting that hypertrophy takes place.

The better you rest = the better your results.

Prioritize:

→ 7-8hrs QUALITY sleep
→ Manage Stress 
→ Mobility


4. Consistency + Monitoring:

This is the key cog in success.

What should you track?

→ Workout Performance
→ Nutritional Intake
→ Body Composition
→ Sleep 

To build muscle you want to see the following.

→ Training KPIs increase gradually 
→ The scale increase 0.5lbs/week

Adjust program as needed to keep these on track.

If you can:

1. Effectively program resistance training, nutrition and recovery
2. Increase Form, Reps and Weight
3. Consistently give your body the right protein + energy intake
4. Rest + Recover
5. Track and Optimize as needed

You will gain muscle.

PS.

Want this done for you with no guesswork?

DM me APEX for more info.

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No gym? No problem.  

My 5 Favorite Body Weight Only Exercises:

You don’t need fancy equipment or hours in the gym to transform your body and life. 

As a performance coach, I rely on five bodyweight exercises you can do anytime, anywhere to shred fat, boost performance, and build a body you’re proud of. 

Here’s my go-to list to optimize your health and change your trajectory:

1. Push-Ups: The ultimate upper-body builder. 

They torch your chest, shoulders, and core while improving stability. Modify or advance them to match your level—perfect for all fitness stages.

2. Squats: A powerhouse for leg strength and mobility. 

Squats sculpt your quads, glutes, and core, firing up your metabolism to burn fat fast.

3. Plank Variations: Core strength is non-negotiable.

Planks build a rock-solid midsection, improve posture, and protect your spine. Switch up variations to keep it challenging.

4. Bench: A senseational upper body option.

Help to strengthen shoulders, chest, triceps and upper body performance.

5. Lunges: Perfect for balance, stability, and leg definition. Lunges target every lower-body muscle while improving coordination and flexibility.

Give these a go on those 'no gym' days or in your travel bag.

No excuses.

PS. 

Are you ready to:

• Shred 25+ lbs of fat
• Dial in peak performance
• Change the trajectory of your life  

No guesswork. No excuses. Just results.  

My clients have transformed their bodies and lives with these simple, effective movements—paired with our expert 1:1 coaching. 

Whether you’re at home, traveling, or squeezed for time, these exercises deliver.  

Ready to take control and get a body you’re proud of? 

Our limited 1:1 coaching spots are filling fast. 

DM me APEX for details on how to join and start your transformation today.

“Lift weights and you’ll wake up looking like The Hulk.”  

I believed that lie for years.  

Picture this: Young-Hannah, stuck in a cycle of endless cardio, surviving on salads and sheer willpower. 

I was “skinny-fat,” exhausted, and terrified that touching a barbell would instantly morph me into a bodybuilder. 

My Instagram feed screamed “tone without bulk,” so I ran miles, starved myself, and watched my confidence shrink faster than my jeans.  

Then everything changed. 

I took the leap, grabbed a 20 kg barbell and my team coach said, “Trust the process.”  

Week 1: I could barely squat the bar.

Week 12: I deadlifted 100 kg for the first time—my heart pounding louder than the plates.  

But the real magic? 

The ROI.  

For every hour I invested in progressive strength training:  I torched fat faster than any HIIT class (EPOC is real).  

My metabolism roared—eating 500 extra calories without gaining an ounce.  

Bones densified, slashing future osteoporosis risk by up to 50%.  

Confidence? 

Skyrocketed. 

I walked into rooms owning my space, not apologizing for it.

Science backs it: women produce ~10-20x less testosterone than men. 

“Bulky” requires steroids, 4,000+ calorie surpluses, and years of elite programming—not your 3x/week full-body routine.  

What actually happens?

→ You sculpt lean, athletic curves.
→ You build a body that works—carrying groceries, chasing kids, crushing life.
→ You unlock energy that spills into your career, relationships, and self-worth.  

The math is undeniable: 3-4 sessions/week = a lifetime dividend of strength, health, and unshakable presence. 

Ladies, the barbell isn’t the enemy—it’s your superpower.  

DM me APEX for details on our limited 1:1 coaching spots. 

Let’s rewrite your story, one rep at a time.

95% of people who lose weight gain it back.

But the other 5% know a secret.

It’s not diet or exercise—it’s a hidden brain hack.

Meet the Anterior Midcingulate Cortex (aMCC): your willpower’s command center.

Here’s how to train it and make discipline stick forever:

Without willpower and discipline you will never succeed long term.

It is a MUST if you want lifelong health and fitness success.

It starts with training your brain’s anterior midcingulate cortex (aMCC)—the seat of resilience. 

Here’s how to build it like a muscle:

The aMCC grows when you consistently do hard things you don’t want to do. 

The more you push through discomfort, the stronger it gets. 

But if you stop, it shrinks. 

Willpower isn’t a trait. 

It’s a skill.

So what does this mean?

You can train it to become bigger and stronger.

What doesn't count? 

Things you already enjoy. 

Love lifting weights? 

Great, but it won’t build your aMCC. 

Growth comes from friction—forcing yourself to do what you resist.

Here is what you can do to become unstoppable:

1. Micro-Sucks

Micro-sucks = the daily reps that make your willpower unbreakable. 

Not what’s easy. 
Not what you enjoy. 
But the small, hard things you don’t want to do—done repeatedly. 

Master these, and discipline becomes who you are.

Here are some examples:

1. Training-Related Sucks:

• Cold Showers or Ice Baths
• Extra Reps When You Want to Quit
• Uncomfortable Cardio
• Training When You Don’t Feel Like It
• Slow, Controlled Reps
• Finishing with an Exercise You Hate

2. Nutrition-Related Sucks:

• Eating Protein First
• Skipping the Sauce & Extras
• Drinking Water Before Every Meal
• Prepping Meals in Advance
• Saying No to Late-Night Snacks

3. Lifestyle & Mindset Sucks:

• Waking Up Without Snoozing
• Going to Bed 30 Minutes Earlier
• Holding a Hard Stretch for 30 Extra Seconds
• Daily Walks in Bad Weather
• Breathing Through Nose During Workouts
• Standing Instead of Sitting
• No Screens Before Bed


Why These Work:

✔ Small but uncomfortable – Builds discipline without overwhelming you.
✔ Consistently pushing limits – Keeps the aMCC from shrinking.
✔ Rewires your identity – Proves you’re someone who does the hard things.

Start with one or two micro sucks per day, and stack them over time to forge unstoppable willpower.

The secret: Repeated exposure to discomfort. 

Every time you override that voice in your head saying, “Skip it,” your aMCC strengthens. 

Skip the hacks. 

The real shortcut is doing the hard thing, again and again.

Want lasting discipline? 

Find what you resist and lean into it. 

Willpower isn’t gifted—it’s built in the moments you’d rather quit but don’t. 

This is how you stay in shape for life.

Once you have discipline cravings, fatigue and inconsistencies won't feel so challenging.

PS.

Want access to a 1:1 VIP coaching system with a 15 year track record?

DM me 'APEX' for more info.

(first in best dressed)

Four Steps I use to Maximize My Workouts for Peak Health: Quality Over Quantity...

I used to make the classic mistake.

Long, grueling gym sessions, with little to show for it.

More is better right?

Wrong.

Today I am here to help with my story.

As high performers, time is our most valuable asset. 

Yet, too many of us sacrifice health for hustle, overlooking the ultimate ROI: a strong, energized body that fuels every area of life—work, relationships, and personal growth. 

Neglecting health isn’t just a missed opportunity; it’s a cost we can’t afford. 

And the good news?

You do NOT need hours in the gym to get in shape.

Here’s how I structure my workouts to build muscle, strength, and performance in less time, with quality as the cornerstone:   

⚬ High-Quality Execution: Every rep counts. I focus on intentionality, keeping 0-3 reps in reserve per set for maximum intensity. Perfect form, controlled tempo, and full focus drive results.   

⚬ Consistent Rest Periods: I stick to precise rest intervals—typically 90-120 seconds—ensuring I’m recovered enough to maintain intensity without dragging out the session.   

⚬ Streamlined Workouts: I choose 2-3 exercises per session, performing 2-3 working sets each. This keeps sessions focused and effective, getting me in and out of the gym in 35-45 minutes.   

⚬ Track Everything: No guesswork. I log weights, reps, and rest to track progress and optimize over time. Data-driven decisions ensure every session delivers maximum bang for buck.  

This approach isn’t about grinding for hours—it’s about precision and consistency. 

Health isn’t a luxury; it’s the foundation that amplifies your performance everywhere else. 

Every day you’re not at your best is a missed chance to show up fully for your goals, your team, and your life.  

Why settle for average when you can operate at your peak? 

Prioritize health, and watch every other area of your life level up. 

So start putting these training principles into practice and save time and get better results.

Want to fast track your progress?

We’ve helped thousands of high performers over the last decade transform their health and performance—permanently. 

Ready to stop leaving potential on the table? 

DM me “APEX” for more info on our signature 1:1 coaching program.

57 year old client John just torched 22lbs, put on lbs of muscle, started pumping out pull ups, and added years to his life.

All while managing remote shift work and crazy hours.

Energy, confidence and health.

This is how we did it:

As a remote shift worker, John faced some challenges that make most programs obsolete.

Isolation
Set Menus
Long work hours

But he come to me looking for a solution, and in no time he was:

Leaner
Stronger
Energetic
Confident
Pumping out pull ups

This is the game plan we used:

1. Bang for Buck Workout Plan:

The nature of John's shift meant extremely little 'spare time'.

So we needed to make sure the precious time John has, was utilized effectively to drive high level results in less time.

So John trained first thing in the morning for 30 minutes...

We optimized his workouts for quality > qauntity.

This meant:

⚬ Full 1:1 form analysis to improve execution
⚬ Measured + consistent rest periods
⚬ KPIs tracked to remove all guesswork
⚬ Implement RIR to hit desired intensity

Optimization meant better results in less time.

*This was John just halfway through the program.

2. Full Menu Analysis:

Shift workers have a set menu which decreases control around nutrition.

We did a full menu analysis and came up with simple systems to utilize what John had available to still hit his key nutrition metrics.

✅Protein
✅Caloric Deficit
✅Sustainability

This removed guesswork and allowed John to lean down with zero hassles.

3. Calorie 'Banking':

We had to structure John's day for flexibility with the set menu for dinner.

So we 'banked' calories accordingly:

Breakfast - Protein Shake Only
Lunch - Normal 
Dinner - Set Menu

This strategy made it easier to hit his caloric goal by saving calroies.

Simple but effective.

4. High Level Support/Accountability:

This is the key to success.

With the 'moving parts' of shift workers, their context constantly changes.

So we hit accountability from all angles.

⚬ 24/7 messaging
⚬ Weekly 1:1 checks ins
⚬ Peformance and adherance data (V Shape App)

And the results?

John has completely transformed his physique, health and mindset.

He is:

⚬ 22lbs lighter
⚬ Stronger and more muscular
⚬ Has a system and knowledge base for sustainability

And he is set up for lifetime success with a personalized plan for him.

Boom.

The reason the APEX Program has banked amazing results for so long is it:

⚬ Uses what works
⚬ Customizes it to YOU
⚬ Creates an environment of success

You are given a step-by-step road map with zero guesswork and supported every step of the way.

PS.

Interested?

We can help you get better results in months than others get in years (and keep them for life)

DM me 'APEX' for our Premium 1:1 Coaching info.

Matt just torched 32lbs of fat and reversed prediabetes in 16 weeks.

He did it with a young family while working 70+ hours a week.

He's now healthier, more confident and a role model at home and at work.

This is the 5-Step Sytsem we used to do it 👇

= Thread =

Too many give up on their health because they've convinced themselves they are:

⚬ Too old
⚬ Too busy
⚬ 'It won't work for me'

Rubbish.

Matt is another example of what you can do with the right system and apply it consistently.

This is how we crushed it.

1. Built a Holistic plan:

Matt had spent years trying himself with no results.

So the first thing was set a clear goal and build a complete roadmap for him.

We laid out every single step.

No guesswork.

⚬ Training
⚬ Nutrition
⚬ Daily routine
⚬ Accountability

Boom.

2. Completely Customized for Matt:

No copy paste rubbish.

The reason Matt is in crazy good shape is because we gave him what works but also...

Customized it completely for him.

A HUGE reason we have a 15-year track record of world class results?

Because...

We optimized everything whilst considering Matt's:

⚬ Goals
⚬ Career
⚬ Family
⚬ Travel
⚬ Time Availability
⚬ Food preferences
⚬ Medical Background
⚬ Gym or Home Access

Now he can:

⚬ Save time
⚬ Enjoy what he is doing
⚬ Get amazing results
⚬ Keep them for life

3. Customized Training Program:

Matt had never touched a set of weight before.

So he started at home with the fundamentals.

⚬  We optimized for his goals
⚬  Tracked KPIs
⚬  Nailed execution

With Quality > Quantity. 

The suddenly Matt hit pull ups for the first time ever.

4. Customized Nutrition Plan:

Matt battled with good in the past.

So we had to make is simple and sustainable.

⚬ Specifically calculated caloric & macro goals
⚬ Simple, delicious meals made up foods he actually loved
⚬ A proven sustainable system for lifelong results

5. Accountability:

The key to succcess

Matt had:

⚬ 24/7 1:1 access with me
⚬ Regular 1:1 Zoom check ins
⚬ Key Data tracking via APEX App
⚬ LIFETIME Access to our APEX Fitness Community

Be surrounded by winners and years of experience every step of the way.

The reason the APEX Program has got amazing results for so long is it:

⚬ Uses what works
⚬ Customizes it to YOU
⚬ Creates an environment of success

You are given a step-by-step road map with zero guesswork and supported every step of the way.

Interested in these results?

PS.
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork? 

▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.

Results guaranteed.

DM me APEX for more info and let's chat.

How Kevin Transformed His Life with APEX Coaching:
 
Kevin, a high-performing professional, dropped 23lbs of fat and gained 7lbs of muscle in just 4 months—despite a demanding career and frequent travel. 

He shattered excuses, reclaimed his confidence, looks a decade younger, and is now a role model for his family.

 
Here’s how we made it happen with the APEX Coaching System:

 
The Challenge:

 
Too many high achievers believe they’re “too old” or that fitness won’t work for them. 

Kevin refused to buy into that. 

With the right system and consistent action, he transformed his body, energy, and life.

 
The 6-Step APEX System That Delivered Results: 
 
1. Eliminate Guesswork 

We built Kevin a personalized roadmap, tailored to his goals:   
Custom training plan   
 
Nutrition strategy   
 
Daily routines   
 
Accountability framework 
No overwhelm, just clarity.

 
2. Access Proven Methods 

We cut through the noise of the fitness industry, giving Kevin what works:   
Rapid fat loss   
 
Muscle gain   
 
Better results in months than most achieve in years

 
3. Fully Customized to You 
The plan fit Kevin’s lifestyle, career, and goals, ensuring:   
Long-term sustainability   
 
Seamless integration with family and work   
 
A true lifestyle transformation

 
4. Tailored Training Program 
Kevin trained like a pro with:   
Optimal exercise selection   
 
Workouts handcrafted to his goals   
 
Maximum results in minimal time

 
5. Personalized Nutrition Plan 
A done-for-you nutrition system:   
Precise caloric and macro goals   
 
Simple, delicious meals Kevin loved   
 
Sustainable fat loss with the APEX Meal Database

 
6. 24/7 Support & Accountability 
Kevin had:   
Unlimited 1:1 coaching access   
 
Regular Zoom check-ins   
 
Data tracking via the APEX App   
 
A community of high achievers for motivation

 
 The Result:

 
Kevin transformed his:

 
 Energy 
 Confidence 
 Health 
 Business performance 
 Family life  

 
His only regret? “I wish I’d done this years ago.”
 
Why APEX Works:  

 
Leverages proven strategies   
 
Customizes to YOUR life   
 
Surrounds you with support and accountability 
 You get a step-by-step plan with zero guesswork, backed by 15 years of results.

 
Ready to Transform?

 
Want to torch fat, optimize your health, and live a longer, better life? 

The APEX Coaching System guarantees results.

 
DM me “APEX” to learn more and let’s chat about your goals!

If I had to lose 30lbs in 2025...

While juggling a packed schedule, here’s the exact plan I’d follow:

Simple, repeatable, and time-efficient. No fluff, just results.Workouts (3x/Week, 40 Mins):

Hit legs, push, and pull movements to target every muscle group twice weekly. 

Track reps and weight, increase over time. 

Example:

Workout 1: 

⚬ Leg Extensions (3x 10-15)
⚬ Flat Chest Press Machine (2x 8-12)
⚬ Lat Pull Down (2x 10-15)
⚬ Single arm lateral raise (2x 10-15)

Workout 2: 

⚬ Leg Press (3x 10-15)
⚬ Chest-Supported T-bar Row (2x 8-12)
⚬ Incline Smith Machine Press (2x 10-15)
⚬ DB Preacher Curls (2x 10-15)

Workout 3: 

⚬ RDL (3x 10-15)
⚬ Machin-Assisted Chin up (2x 8-12)
⚬ Seated Shoulder Press (2x 10-15)
⚬ Tricep Cable Pushdowns (2x 10-15)

Done in 40 minutes, no gym lingering required.Meal Plan (Simple, High-Protein, Quick):

2. Nutrition:

Pick three meals daily from these:  

⚬ Greek Yogurt Bowl: 300g low-fat Greek yogurt, 1 scoop whey, 150g blueberries.  
⚬ Chicken & Rice: 200g grilled chicken breast, 150g rice, veggies, hot sauce.  
⚬ Beef Burrito: 200g lean beef mince, 50g low-fat cheese, veggies, salsa, tortilla wrap.  
⚬ Steak & Potatoes: 200g sirloin steak, 150g roasted potatoes, veggies.
⚬ Snacks: Frozen blueberries, cottage cheese, plain popcorn, canned tuna, whey protein.

Time efficient, zero decision fatigue, easy to stick to.


3. Grocery List (Low-Prep, Grab-and-Go):

⚬ Rice
⚬ Potatoes
⚬ Salsa
⚬ Hot sauce
⚬ Sirloin steak
⚬ Low-fat cheese
⚬ Canned tuna
⚬ Whey protein
⚬ Plain popcorn
⚬ Cottage cheese
⚬ Chicken breast
⚬ Lean beef mince
⚬ Low-fat Greek yogurt
⚬ Tortilla wraps
⚬ Veggies/salad.

4. Daily Routine (Put it together):  

⚬ Weigh yourself.  
⚬ Drink 500ml water upon waking.  
⚬ Train 40 mins.  
⚬ Eat 3 high-protein meals.  
⚬ Walk 10,000+ steps.  
⚬ Drink 3L water (+electrolytes).  
⚬ Plan next day’s meals.  
⚬ Sleep 7+ hours.

Avoid Plateaus:

If weight stalls for two weeks, tweak one variable: 

⚬ Increase steps
⚬ Cut calories (slightly)
⚬ Improve sleep
⚬ Reduce stress

This plan tackles the two biggest hurdles: lack of time and inconsistency. 

Every element is designed to be low-friction and sustainable, even for high performers.

PS.

Ready to shred 30lbs, optimize performance, and transform your life?

Over 16 years, we’ve helped thousands achieve just that with our proven 1:1 coaching. 

I'm looking for two more busy professionals who want to:

⚬ Drop 20+lbs
⚬ Improve key health metrics
⚬ Improve longevity, performance and quality of life

Results guaranteed, or you don’t pay. 

DM me “APEX” for details.

Life’s too short to not be at your best.

'Too busy' to eat enough protein?

Here are 5 simple meals to hit 150gms+ of protein in 10 minutes a day:


1. Greek Yogurt + Whey Protein for Breakfast.

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

2. Chicken Breast + Rice + Veg:

Cliche, but simple, easy and flexible.

⚬  200gm cooked Chicken Breast
⚬  150gm cooked rice
⚬  Veg of your choice

10 minute cook/prep time
Make it taste good (cook it well with elite seasoning options)
50+ grams of protein

3. Rump Steak + Potato + Veg

An absolute staple.

⚬  250gm cooked Rump Steak
⚬  200gm roast potato/sweet potato/air fryer
⚬  Veg of your choice

5- 10 minute cook/prep time
Cook rare to medium rare for eliteness
60+ grams of protein

4. Rotisserie Chicken Wraps:

Perfect when on the go.

⚬  200gm Rotisserie Chicken (remove skin)
⚬  2x Mission Tortillia Wrap
⚬  Salad + Nandos sauce

2 minute prep time
Zero cook time
50+ grams of protein
Easy to take on the move

5. Frozen Blueberry/Vanilla Cheesecake:

The dieting cheat code dessert.

⚬  250gm Frozen Blueberries
⚬  60gm Granola
⚬  1 scoop Vanilla Whey

45 second prep time
High Volume 30+ grams of protein
Legit tastes like blueberry cheesecake

Well there you have it.

Eat any 3-4 of the above and you will have 150+gms of protein in under 10 minutes per day.

The simpler you make your meals.

The lower the friction and the less time...

And the more likely you are to stick to it and get results.

Trust me it works.

___

PS.





Want access to a 1:1 VIP coaching system with a 15 year track record with zero guesswork? 

▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.

Results guaranteed.

DM me APEX for more info and let's chat.

If I wanted to drop 20lbs before Christmas, these are the 7 simple things I would do everyday:

1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

2. Morning Workout for 40-45 minutes:

An elite start to the day.

Why?

→ More energy 
→ Sets the tone for the rest of the day
→ Far less likely something will get in the way

Be consistent, track and get stronger over time.

Win the morning, win the day.

3. Eat 3x Simple High Protein Meals

Protein is one of the most important levers to nail nutrition.

Start with 3x meals with 50+gms of protein each.

Examples:

⚬ 200g Steak
⚬ 3 cans of Tuna
⚬ 250gm Salmon
⚬ 2 scoops of Whey
⚬ 200g Chicken Breast
⚬ 400gm Greek Yogurt

4. Walk 10,000+ Steps:

A simple way to increase baseline activity levels without accumulating fatigue or impacting recovery.

Improves:

▫️ Mood 
▫️ Joint health
▫️ Cardiovascular health
▫️ Fat loss & insulin sensitivity

Super easy to do.

10k steps = science-backed longevity

5. Drink over 3 Litres of Water (with electrolytes)

Hydration is key to function to a high level

Add the following to your water:

→ Sea Salt
→ Lemon Juice
→ Tsp Honey

(or just add electrolyte supplement)

Hydration is key for cellular function and to operate at your best.

6. Plan my meals for the next day:

The key to nutritional success is consitency.

Adherance is where most fall over.

You must go into each day with a plan, knowing what you are going to have.

Take 30 seconds and write down:

→ Breakfast
→ Lunch 
→ Dinner

Huge ROI.

7. Get 7+ hours of sleep:

Too many think a lack of sleep is badge of honour.

But sleep helps:

▫️ Muscle recovery & fat loss 
▫️ Focus, memory & decision-making
▫️ Regulate hunger hormones (ghrelin & leptin)

Skip sleep, and you’re skipping results. 

Prioritize it.

The 7 Simple Daily Steps to make 2025 the year you get in shape.

1. Drink 500ml water when you first wake up
2. Morning Workout
3. Three High Protein Meals
4. 10,000+steps
5. 3L Water (+electrolytes)
6. Plan meals for the next day
7. Get 7+Hours of Sleep

Consistency is the key.

PS.

Are you interested in...

Optimizing your health and performance permanently:

• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

And get in the best shape of your life...

Results guaranteed ⬇️

DM me APEX for more info about our limited 1:1 coaching opportunities.

How 60 Year Old John dropped 33lbs in 16 weeks with a crazy schedule:

(You'll want to read this)...

At 60, Executive John transformed his life by dropping 33 pounds in just 16 weeks. 

Despite a demanding career and frequent travel, he prioritized his health, ditched excuses, and achieved remarkable results. 

He’s now more energetic, confident, and setting a powerful example for his family. 

Here’s how we delivered massive ROI with a tailored plan built for his busy lifestyle:

1. Automated Fat Loss 

John was frustrated with stubborn fat and wasted effort. 

We created a customized nutrition plan that was enjoyable, simple, and repeatable. 

By locking in his caloric and macro intake while prioritizing foods he liked and low-friction options for travel, we eliminated guesswork. 

The result? 

Rapid, sustainable fat loss.

2. Optimized Training for Strength and Longevity:

With fat loss automated, we focused on building muscle and strength—key indicators of long-term health. 

John’s training plan maximized efficiency, mechanical tension, and recovery, all in under 2 hours per week. 

His strength soared, and his body composition improved dramatically.

3. Systemized for Travel and Time Constraints

Travel and time are common barriers, but we built a system to overcome them. 

Simple, actionable steps ensured John stayed on track, no matter where he was. 

With 24/7 access to personalized coaching, he never felt stuck.

4. Unmatched Accountability and Support:

Accountability boosts success by 95%.  John had constant access to me through 1:1 messaging, video analysis, group coaching calls, unlimited Zoom calls, in-app metric tracking, and our exclusive APEX Fitness Community. 

This kept him focused and consistent.

In just 16 weeks, John torched 33 pounds, skyrocketed his strength and energy, and added years to his life. 

His results prove what’s possible when you stop wasting time and follow a proven system.

High performers, every day spent not optimizing your health is a missed opportunity. 

Ready to remove the guesswork and achieve life-changing results with a customized roadmap backed by 15 years of proven success? 

DM me “APEX” for details on our limited 1:1 signature coaching opportunities.

Sitting 8+ hours a day? 

Your glutes are quietly shutting down—and your back is paying the price.

Most desk warriors crush quads and chest, but the posterior chain—glutes, hamstrings, erectors—gets zero love. 

Result? 

Weak hips, tight hip flexors, and that nagging lower back ache that kills your deadlift (and your mood).

Science backs it: A 2023 study in Journal of Orthopaedic Research found prolonged sitting reduces glute activation by up to 60%. 

Translation: Your body forgets how to fire its most powerful muscles. 

Over time, this imbalance leads to compensatory patterns, poor posture, and higher injury risk—even in the gym.

The fix? 

Train the chain you can’t see in the mirror.

→ Hip thrusts (build glute strength + power)
→ Romanian deadlifts (lengthen hamstrings under load)
→ Glute bridges with pause (wake up dormant fibers)
→ Reverse hypers (spare your spine, bulletproof your core)

Do this 2–3x/week and you’ll stand taller, lift heavier, and ditch the 3 PM slump. 

Bonus: 

A stronger posterior chain torches calories at rest and makes everyday movements (bending, walking, sprinting) feel effortless.

PS.

Ready to level up without the decision fatigue?

I coach busy professionals to rebuild their bodies in under 60 min/session—no fluff, no bro-science. 

Our APEX Signature framework turns sedentary habits into athletic function.

Spots for 1:1 coaching are capped.

DM me APEX for details. 

Let’s turn your chair into a launchpad.

'I wish I did this years ago'

Hey, I’ve got to share something incredible about my 65-year-old client, because his story is one we see time and time again with our coaching – and it’s a game-changer for high performers like you. 

He came to me feeling stuck. 

Love handles, a stubborn belly, and energy levels that barely got him through the day. 

He was a successful exec, but the daily grind, family demands, and grandkid time were slipping through his fingers. 

Worse, his health was heading south – meds piling up, and his doctor warning him about what was coming if he didn’t act. 

Fast forward just 12 weeks with our coaching, and Tom’s a new man. 

Love handles? 

Gone. 

Belly? 

Evaporated. 

He’s added lean muscle and looks sharper than ever. 

But here’s the real kicker – it’s not just about the mirror. 

Simple tasks like climbing stairs or carrying groceries feel effortless now. 

He’s got energy to crush it at work, play with his grandkids, and still have gas in the tank for date nights. 

His doctor? 

Stunned. 

Tom’s already slashed his meds, and the doc says he’s literally added years to his life.

This isn’t some cookie-cutter gym plan or fad diet that fizzles out. 

Unlike average programs, we focus on sustainable, tailored systems that fit your busy life as a high performer. 

Tom’s living proof of what happens when you stop putting your health on the back burner.

The Cost of “I’ll Think About It”

Here’s the truth: 

Waiting is stealing from you. 

Every month you delay, you’re risking: 
  
⚬ More energy drain, making work and family time a slog.   
⚬ Worsening health, piling on meds and doctor visits.   
⚬ Missed moments, like keeping up with grandkids or leading with confidence.   
⚬ Aging faster, when you could be turning back the clock like Tom. 

High performers don’t wait for perfect timing in business – so why wait with your health? 

The fear of “no time” or “I’ve failed before” holds too many back, but Tom’s story shows what’s possible when you act.

Ready to add years to your life and feel unstoppable?

DM me “APEX” for more info on how we can make this your reality, just like Tom.

From Drained to Dominant: How a 52-Year-Old Exec Dropped 26lbs and Reclaimed His Edge

Picture this: 

You’re a high-performing exec, crushing it in your career but feeling the weight—literally. 

Extra pounds, low energy, and a nagging worry you’re not at your best for your family or team.

Sound familiar?

That was Angus, a 52-year-old Exec. 

He was sharp, driven, but 26lbs heavier than he wanted. 

Fatigue was his norm, confidence was slipping, and he feared missing his kids’ milestones—or worse, not being around for them.

He’d tried crash diets and gym spurts. Nothing stuck. 

Then he found my APEX system, a 16-year proven framework for busy leaders like you.

The Transformation: 

In months, he dropped 26lbs, gained muscle, and skyrocketed his energy. 

Here’s the ROI:

Family: He’s now the dad who leads hikes and coaches soccer, not just watches from the sidelines. 

Career: No more brain fog. Mike’s closing bigger deals and leading with clarity.

Life: He feels 35 again, golfing and traveling without worry.

Longevity: Lowered risk of heart disease means he’s set to thrive for decades.

Why APEX Works:

Precision nutrition that fits your life.
Qualit > Quantity workouts for max results. 
Mindset tools to stay consistent.
1:1 coaching for accountability.

Angus didn’t just lose weight—he reclaimed his edge. 

You can too.

Stop settling for “good enough.” 

Your health powers your family, career, and legacy. 

Time’s ticking—act now.

DM me “APEX” for info on my 1:1 coaching program.

Stuck in an airport for 4 hours? 

That’s a free gym session in disguise.  

Coach to CEOs, and the woman who once did burpees in Terminal 5 while my kid napped on a suitcase.  

Travel used to wreck my routine... until I turned layovers into gains. 

Here are my 5 ridiculous-but-effective airport hacks that keep execs, parents, and high-performers shredded without missing a flight:  

1. Gate-to-Gate Sprints
Spot your gate, walk 100m past it, sprint back. 5 rounds = cardio done. (Pro tip: smile like you’re late for a “meeting.”)  

2. Suitcase Farmer’s Carry
Your carry-on is now a kettlebell. Grip tight, shoulders back, march the terminal. Bonus: free forearm pump.  

3. Escalator Eccentrics
Step DOWN only (skip the up). Slow negatives on every stair = quad DOMS by takeoff.  

4. Airport Lounge Plank Challenge
While everyone scrolls LinkedIn, hold a 60-sec plank on the carpet. Tag a colleague—peer pressure is undefeated.  

5. Protein Scavenger Hunt
Gate C: grilled chicken salad. Gate E: Greek yogurt. Gate A: nuts. Map it on your phone → 100g protein, zero willpower required.

I’ve had clients close 7-figure deals and hit PRs in the same week using these.

Travel isn’t the enemy—excuses are.  

Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
 
Torch fat
Optimize your health
Live a longer and better life.  

Results guaranteed.  

DM me APEX and let’s make your next trip your fittest yet.

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