CEO, Sponsored Athlete, and Health and Fitness Coach with 17 years in the industry.

→ Head Coach
→ CEO and Owner
→ Sponsored Athlete
→ 17 years in the Industry
→ Over 5,000 High Performers Transformed Worldwide

I have spent the last 17 years helping thousands of high performers worldwide get in the best shape of their lives sustainably.

In 2024 alone my 1:1 clients dropped over 3500lbs, starting doing 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 Apex 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 my website for some of our epic transformations and more info: https://www.apexfitnessadvisory.com/coaching/
→ Apply for 1:1 coaching here: https://www.apexfitnessadvisory.com/apply

The Number One Fat Loss Food on the Planet...

Greek Yogurt.

→ Delicious
→ Low Calorie
→ High Protein

Everyone who eats it regularly is in shape.

Here are my 7 favorite Greek Yogurt based meals which will get you lean (and blow your mind):

(videos of each below)

1. Greek Yogurt Choc OverNight Oats:

A favorite based off Macro Mike's version

Base Ingredients:⁠ 
⚬ 1/2 cup Greek Yogurt⁠  
⚬ 1/2 cup Rolled Oats⁠ 
⚬ 1 Scoop Protein Powder 
⚬ 1/2 cup Almond Milk⁠ 
⁠
Ganache:⁠ 
⚬ 1 tbsp Chocolate Chips - melted⁠ 
⚬ 1 tbsp Yoghurt⁠ 
⁠
Toppings:⁠ 
⚬ Frozen Blueberries⁠ 
⚬ Cacao Nibs⁠ 
⚬ Melted chocolate⁠

Protein: 40g, Carbohydrates: 37g, Fat 11g
Calories: 422

2. Greek Yogurt Spiced Chicken:

An elite sauce/seasoning for most lean protein sources.

⚬ 100g Low Fat Greek Yogurt
⚬ 150g Cooked Chicken Breast
⚬ 1 Tsp Garlic Granules
⚬ 1 Tsp Onion Salt
⚬ 1 Tsp Paprika
⚬ 1/2 Tsp Chilli Flakes
⚬ 1/2 Tsp Oregano
⚬ Juice half lemon
⚬ 1 Tbsp Olive Oil
⚬ Fresh Coriander
⚬ S&P

Protein: 41g, Carbohydrates: 4g, Fat 17g
Calories: 422

*Credit to healthyfitbella for this one - love it.

3. Greek Yogurt + Protein:

Quick literally my favorite and simplest high protein snack/meal on the planet.

⚬ 450gm Low Fat Greek Yogurt
⚬ 1 Scoop Whey Protein Powder

Protein: 57g, Carbohydrates: 20g, Fat 7g
Calories: 371

4. Biscoff Banana Greek Yogurt Bowl:

An elite pre or post workout snack/meal.

• 300g low fat greek yogurt 
• 15g honey almond flax granola 
• 1/2 banana 
• 1 tsp brown sugar 
• 1 1/2 biscoff cookies 
• 3/4 scoop protein powder

Protein: 51g, Carbohydrates: 49g, Fat 6g
Calories: 457

*edited off wellness.ehva's recipe

5. Greek Yogurt Mex Chicken Salad: 

Ingredients: 
⚬ 175g cooked chicken breast 
⚬ 1/2 of a green bell pepper 
⚬ 1/2 of a red onion 
⚬ 1/4 cup loosely packed cilantro leaves 
⚬ 1/2 cup corn kernels 
⚬ 1/4 cup Low fat greek yogurt 
⚬ 1 tbsp lime juice 
⚬ 1 tbsp taco seasoning

Protein: 40g, Carbohydrates: 14g, Fat 5g
Calories: 265

*edited off Claire Hodgins recipe

6. Greek Yogurt Protein Brownie:

Ingredients: 
⚬ 20g of oats, blended into flour 
⚬ 20g chocolate protein powder 
⚬ 1 tbsp cocoa powder 
⚬ 1 tbsp maple syrup 
⚬ 1 egg  
⚬ 100g 0% Greek yogurt 
⚬ 1 tsp baking powder 
⚬ Pinch of sea salt 
⚬ Handful dark chocolate chips 
⚬ Splash of milk

Method:
Preheat oven to 180°c
Combine together in a small oven proof dish
Bake in the oven for 18 minutes

Protein: 35g, Carbohydrates: 37g, Fat 11g
Calories: 376

*A David Birtwistle masterpiece

7. Greek Yogurt Chicken Nachos Dip:

Ingredients:
⚬ 3/4 Cup Low Fat Greek Yogurt 
⚬ 28g Reduced Fat Cream Cheese 
⚬ 1 Tbsp Ranch Seasoning 
⚬ 170g Rotisserie Chicken 
⚬ 2/3 Cup Fat Free Mozzarella 
⚬ 2 Cooked Bacon Strips 
⚬ Parsley

Protein: 86g, Carbohydrates: 15g, Fat 17g
Calories: 595

There you have it.

7 Elite greek yogurt meal options to level up your nutrition.

Use/adapt this to suit you and your macro goals.

PS.

Want high level results?

DM me APEX for more 1:1 coaching info.

Karl Matt Button

Executive Health Coach | CEO and Founder | Sponsored Athlete | 16 Years Helping Top Executives Worldwide Build their Dream Body, Optimize their Health, and Perform to Their True Potential. Coaching via 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 sick of poor health?

The APEX 1:1 Program has helped thousands of high performers optimize their health and performance permanently.

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

'I want to lose fat without losing muscle'

45 year old Business Owner Rob went from busy, tired, and stuck...

To torching 39lbs of fat, while also increasing strength, and improving health holistically in just 22 weeks.

Here are the 3 Steps we used to do it:

1. Nailed his nutrition:

The biggest lever for men wanting to lean down, and preserve muscle tissue.

Step one was to remove the guesswork and nail his caloric and macro intake for good.

Step 1 - Dialed in a consistent caloric goal. 

This was set to Rob's unique context to ensure a gentle caloric deficit which is imperative to burn fat, but not too aggressive that his metabolism, energy, and performance in the gym tanks.

Step 2 - A Daily macronutrient goal

Why?

⚬ The right protein intake - Muscle retention and satiety
⚬ The right carb intake - Gym performance and energy
⚬ The right fat intake - Basic hormonal regulation (T levels)

This balance is critical.

Step 3 - Systemize:

This elevates our program.

We reduce friction to put the first two steps on autopilot.

I built Rob a customized nutrition system:

⚬ Low friction meals
⚬ Made of foods he loves
⚬ Built to his caloric and macro goals

Simplicity = Consistency = Results

2. Optimized his Training:

Rob was training for over 90 minutes each session thinking more volume = more calories burned.

This is a common misconception for guys leaning down.

While you may have experience training, is needs to be optimized for muscle retetention.

So first...

Step 1 - Got immediate clarity that with nutrition removing body fat, everything we do in the gym is geared towards stimulating lean muscle growth, strength and peformance.

So we programmed everything to focus on high quality exection to maximize efficiency.

How we did this?

Step 2 - Quality > Quantity

Rob's workouts went from 90 minutes to under 50 minutes.

How?

The APEX Quality Execution Framework:

⚬ Slow reps
⚬ High Intensity
⚬ Perferct Form
⚬ 3 second eccentrics
⚬ Full range of motion

Better execution = Less Total Volume needed.

Step 3: Track Rob's Training KPIs:

It is every easy when leaning down to lose all accountability with your training, decrease the weight used and lose focus.

We use the APEX App to ensure Rob has specific KPIs every workout and is accountable to them.

Reps, weight, form.

Step 4: Video Analysis:

Execution is something we rate highly at APEX Fitness, we offer full video analysis.

This ensured execution stayed elite and improved over time.

This drives high level results, reduces risk of injury, and sets a strong foundation. 

3. Accountability and Support:

The value of a coaching program is the coach.

Rob got:

⚬ 24/7 1:1 access to me
⚬ Unlimited 1:1 Zoom check ins
⚬ Key Data tracking via APEX App
⚬ Group support in the APEX Inner Circle Community.

Accountability drives consistency and results.

Rob now has a predictable system which works for him.

Ready to transform as well? 

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

No alternative text description for this image

After 17 years training and coaching, here is every peice 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 to maximize results.

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. Aim for 150-200gms of protein per day.

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.

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 a proven system, customized to you, with guaranteed results?

DM me 'APEX' for info on VIP 1:1 coaching.

He’s 55, fitter than ever, and just reversed prediabetes.

Meet Lee, a 55-year-old client who’s transformed his life with our APEX coaching. 

In just months, Lee dropped 25 pounds, outgrew his dumbbells, and—most impressively—reversed his prediabetes. 

His energy is through the roof, and he’s stronger than he’s been in decades. This isn’t just a weight loss story; it’s about reclaiming vitality and rewriting what aging looks like.

When Lee started, he was stuck—carrying extra weight, feeling sluggish, and worried about his health trajectory. 

Prediabetes was a wake-up call, but he didn’t know where to start. 

That’s where our personalized 1:1 coaching came in. 

We crafted a plan tailored to his lifestyle—nutrition, strength training, and mindset shifts that actually stick. 

No crash diets, no gimmicks, just sustainable changes.

Lee’s results? 

He’s 25 pounds lighter, lifting heavier weights than he thought possible, and his doctor confirmed he’s no longer prediabetic. 

He’s not just healthier—he’s thriving, with confidence and strength he didn’t know he had. 

This is what APEX coaching does: we meet you where you are and guide you to where you want to be. 

Whether it’s weight loss, building strength, or tackling health challenges, our proven system delivers. 

Ready to write your own transformation story? 



DM me APEX to learn about our limited 1:1 coaching opportunities. 

Spots are filling fast, and we only take on clients ready to commit to real change. 

Let’s make your health and vitality the next success story.

My 10 minute Grocery List:

The secret to sustainable health?

The Executive Tax: Is Your Diet Costing Your Career $10,000?

You think your inconsistent diet is only costing you 10 lbs?

It’s costing your career thousands every quarter.

For high-performing executives, the real cost of poor nutrition isn't just weight gain. 

It's cognitive drag, energy volatility, and chronic brain fog that silently caps your focus and decision-making capacity.

You are trading minutes saved on planning for hours of lost productivity.

Apex clients—like the executive who saved hours weekly and boosted productivity by thousands —know the solution isn't more discipline. I

t's a simple system that eliminates decision fatigue and guarantees high-octane fuel.   

The Cost of Inaction is always higher than the investment in structure.

This is our “10-Minute Longevity List” for busy professionals. Get in, get out, get high-quality fuel:

Rotisserie Chicken: Instant, high-quality protein source. Zero prep.
Pre-washed Greens: The easiest way to maximize nutrient density.
Avocados: Sustained energy, fiber, and healthy fat for brain function.
Canned/Pouched Wild Salmon: Quick, travel-friendly protein and anti-inflammatory fats.
Frozen Berries: Essential smoothie base, quick snack, powerful antioxidants.
Eggs: The ultimate adaptable protein for any time of day.
Canned Lentils or Beans: Fast fiber and complex carbohydrates for stable energy.

*(Tailor this to suit your preference)

You can afford the 10 minutes it takes to execute a simple system. 

You cannot afford the chronic sub-optimal performance of failing to fuel your platform correctly.

If you’re ready to implement a customized system that translates health into verifiable career ROI:

DM me APEX for more info.

How I nail protein intake at work, home and travelling...

In today's high-stakes world, health isn't just a nice-to-have—it's the ultimate ROI. 

It fuels your career, relationships, creativity, and longevity. 

Every day you skim on it? 

That's an opportunity cost you can't reclaim. 

Time lost to fatigue, brain fog, or subpar performance is time you'll never get back.

As a busy professional, hitting your protein goals can feel impossible amid back-to-back meetings and deadlines. 

Protein keeps you energized, builds muscle, curbs cravings, and sharpens focus. 

But who has time to cook elaborate meals? 

Enter grab-and-go options: simple, portable, and effective. Here are my top 7 favorites to make 20-30g of protein effortless—no prep required:

Greek Yogurt Cups: Grab a plain, full-fat version (like Fage) for 20g protein. Add berries if you want flavor. Stash in your fridge or office cooler.

Protein Shakes/Bars: Opt for clean brands like Quest or Premier Protein—up to 30g per serving. Keep a stash in your bag or desk drawer for instant fuel.

Hard-Boiled Eggs: Pre-boil a dozen on Sunday (6-8 min boil). Two eggs = 12g protein. Portable and versatile—eat plain or with salt.

Beef or Turkey Jerky: Low-sugar options like Epic or Chomps deliver 10-15g per ounce. TSA-friendly for travel days.

Cottage Cheese Singles: Good Culture packs offer 15g protein. Pair with cherry tomatoes for a quick snack.

Tuna or Salmon Pouches: Starkist or Wild Planet—15-20g protein, omega-3 bonus. Mix with crackers if needed.

Simple.

Easy to pack.

Easily accessible.

You need to make it simple.

But...

You MUST have a plan to succeed.

Pro tip: Aim for 1-1.5g protein per pound of body weight daily. 

Track with an app like MyFitnessPal to stay accountable. 

These swaps turn "busy" into "optimized."

PS.

We've helped thousands of high performers over the last decade level up their health and performance permanently. 

Every day you're not at your best is an opportunity cost. 

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

'Eat less move more' is a lie.

The truth is you can get lean eating more food.

How?

You need to focus on High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

1. Blueberries:

Blueberries may just be my favorite.

⚬ Tast delicious
⚬ High in nutrients
⚬ Low in calories

This makes them nearly impossible to 'overeat'

You can eat half a kg of these for just 250 calories.

A great option when torching fat.

2. Potatoes:

'But carbs make you fat'

Rubbish.

Potatoes not only energize you in the gym but that have an elite volume to calorie ratio and are my 'go-to' carb source when dieting.

They are also delicious.

You can eat 400g of potato for just 280 calories.

3. Low Fat Greek Yogurt:

Just an elite option.

Not only can you keep it in the fridge for weeks as convenient source of protein.

But it mixes beautifully with whey protein (tastes like choc mouse) berries, granola, whatever you like.

You can eat half a kg for 300 calories.

4. Chicken Breast 

Lean sources of protein are a must to hit protein goals while maintaining a caloric deficit.

Chicken breast is a staple for a reason.

Delicious
Flexible
Easy

You can have 200g of cooked chicken breast for under 250 calories.

5. Popcorn:

Often bundled in to the 'junk food/avoid' pile but popcorn is elite.

The first time I saw the macros on it my mind was blown.

The key is to avoid the popcorn covered in butter and sugar.

You can have 100g of popcorn (one large packet) for 380 calories.

So, if you are constantly feeling hungry when trying to lean down, spend time focusing on high-volume low-calorie foods.

5 of my favorites:

⚬ Blueberries
⚬ Potatoes
⚬ Low-Fat Greek Yogurt
⚬ Chicken Breast
⚬ Popcorn

The key to eating more, dodging hunger, and getting lean.

PS.

Ready to remove all of the guesswork with a proven roadmap done for you to...

Optimize your health and performance:

• Shred 25+lbs of fat
• Dial in your performance
• Change the Trajectory of Your life

And get a body you can be proud of...

Results guaranteed ⬇️

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

I used to be the person who “didn't have time.”

Shy. Out of shape. Constantly battling a nagging sense of self-doubt that whispered I’d reached my ceiling.

I viewed fitness as a chore, a secondary priority to building my career. 

I thought I was being "productive" by skipping the gym to work more.

I was wrong. I wasn't just losing my health; I was leaking performance in every area of my life.

The turning point wasn't a "lightning bolt" moment. 

It was the realization that the cost of inaction was compounding faster than my investments.

I decided to stop negotiating with myself. 

I chose action over overthinking and consistency over intensity. 

The result? 

I didn't just transform my physique; I transformed my entire reality.

Business: My cognitive clarity skyrocketed. I stopped "grinding" and started leading.

Relationships: I showed up with more energy for my family, no longer the "exhausted version" of myself.

Mindset: When you conquer the person in the mirror every morning, a boardroom full of executives doesn't feel so intimidating.

The ROI of health is the only investment with a 1,000% guaranteed return.

But most people wait. 

They wait for "next quarter" or "when things settle down."

Here is the cold, hard reality backed by research:

The "Brain Drain": Studies show that poor metabolic health can lead to a 20% drop in cognitive productivity. 

That’s one full day of work every week lost to brain fog.

The Longevity Gap: Research indicates that low cardiorespiratory fitness is a greater predictor of death than smoking or diabetes.

The Opportunity Cost: 

Every year you spend "out of shape" is a year you are operating at 60% capacity. 

You are literally leaving money, memories, and years of life on the table. Time is the only asset you cannot buy back.

I went from shy and out of shape to lean, strong, and the founder of Apex Fitness Advisory.

I didn't have a "secret." 

I had a system. 

I removed the self-doubt by replacing it with a data-driven plan.

If I can do it, you can too.

But you have to stop waiting for the "perfect time." 

It doesn't exist. 

There is only the action you take today.

Ready to reclaim your peak performance and optimize your life permanently?

DM me "APEX" and let's discuss our premium 1-1 coaching program.

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