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

If I was stuck out of shape, and wanted to make 2026 the year I got in the best shape of my life, here is everything I would do:

1. Take 5gms of creatine every day.

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

2. Use Nutrition as my 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 still being sustainable and managing metabolic health. 

4. Eat 1gm/Protein per lb of body weight. This is critical 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 permanent.

PS. 

Sick of not being at its very best?

DM me APEX for more 1:1 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 👇

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

60 year old client Mike is doing pull ups for the first time in 18 years.

Here's how you can go from zero to pumping out pull ups for fun:

Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

There's a reason so many of our 40, 50 and 60 year old cleints start pumping this out with us.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

I am going to show you exactly to use negative (eccentric) reps to for from zero to pumping out pull-ups for fun.

If you follow this plan to a tee.

In weeks you will be hitting pull ups and building a lean and strong physique.

Wide shoulders, narrow waist, yes please.

Eccentric (lengthening) has massive benefits:

⚬ Increase load on the muscle
⚬ Decrease energy demands on the muscle
⚬ Increase muscular strength
⚬ Increase mechanical tension (key driver for hypertrophy)

And we can use these to quickly increase your pull up strength

1. How to perform Eccentric (Lowering) Reps

⚬ Find a block or bench to stand on
⚬ Start in the very top position of the pull-up rep
⚬ SLOWLY lower yourself down over 4 SECONDS to a full stretch
⚬ Be honest with yourself on speed and use ZERO momentum

2. Program 

Stage 1 - 6 sets of 2 reps (eccentrics only)
Stage 2 - 6 sets of 3 reps
Stage 3 - 7 sets of 3 reps
Stage 4 - 8 sets of 3 reps
Stage 5 - 9 sets of 3 reps
Stage 6 - 10 sets of 3 reps

* Make sure each eccentric rep is done perfectly and be honest with your rep speed...

The speed at which you go through each stage will vary

Once you can do 10 sets of 3 reps with eccentrics (*perfect form) then retest pull up strength and you should now be able to pump out multiple pull ups

Then recycle the original program but with full rep pull ups...

Boom!

Can't do any 4 second eccentric pull ups?

That's cool too

Start with with rack chins or inverted rows and use the SAME progression outlined, until you can do eccentrics and go from there

No excuses...

This is all about laying out your volume intelligently to get more loading and increase your progressions and strength

Remember we are looking to increase strength over TIME

Increasing pull up strength & reps will help you craft wide shoulders and a narrow waist for a strong and high performing physique.

To Summarize?

1. Use 4 second eccentric movements
2. Program over time (week/months)
3. Gradually increase reps then sets
4. Retest for pull up strength
5. Recycle eccentric program with full reps

Build a body to be proud of.

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

And get a high performing physique for life.

You get one life, don't waste your potential.

Results guaranteed.

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

I dropped 21lbs in 10 weeks by doing these 7 things each day:

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.

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10 years ago I busted my knee, had surgery, and lost all my muscle mass. 

But now my legs are bigger than ever. Because I used the 5 best leg exercises on the planet: 

Injuries happen.

It sucks, but with the right mindet + gameplan you can bounce back strong.

1. Hack Squat:

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure
▫️ Increased mechanical tension on the quads
▫️ Better stimulus on the quads over back

*Pendulum squats are also elite

2. RDL:

Elite at hitting entire posterior chain.

▫️ Pull hips as far back horizontally as you can to 'hinge effectively (do not bend forward at the waist)
▫️ Use Wrist Straps to ensure muscle not task failure (hamstrings not grip strength are the limiting factor)

▫️ Slowly lower the weight down (imagine you are pushing your butt back to close a car door behind you)
▫️ Focus on pushing your hips 'back and up' towards the top of the room
▫️ Use a low and controlled motion 
▫️ Ensure zero rounding of your lower back
▫️ Quality > Quantity

3. Leg Press:

Shifts our centre of gravity to avoid that big lean forward which back squats force us to do

⚬ Massive external stability
⚬ All emphasis on the legs

* Note: Just don't be that guy who goes WAY too heavy with crap range of motion

4. Leg Extensions: 

Rarely do you see these get used appropriately for muscle gain

Often thrown in as a light weight 'finisher'

Make sure to hit these with heavy high intensity efforts

⚬ 5-10 reps
⚬ 0-2 RIR
⚬ 2-3 sets

Your quads will be screaming by the end...

5. Seated Hamstring Curls: 

Studies show seated hamstring curls as the superior option to add strength and size to your hanstrings.

▫️ Control each rep
▫️ Squeeze at the bottom
▫️ Pull back through your heels
▫️ Slow 3-4 second eccentrics

Elite option.

There you have it...

The 5 best leg exercises I used to build my legs back.

1. Hack Squat
2. RDLs
3. Leg Press
4. Leg Extensions
5. Seated Hamstring Curls

Make sure to add these to your leg workouts to take your results to the next level...

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 opportunties.

Can't get to the gym?

Here is a simple full body workout you can do in just 40 minutes with nothing but a set of dumbbells:

(Video included)

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. 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

3. 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)

4. Push Ups:

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)

5. 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.

6. 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

The workout:

1. Split Squats - 2 x 8-12 reps
2. RDLS - 2 x 8-12 reps
3. Bent Over Rows - 2 x 8 -12 reps
4. Push Ups - 2 x AMRAP
5. Tricep Overhead extension - 2x8-12 reps
6. Bicep Curls - 2 x 8 -12 reps

2-3 minutes between each set
0-2 RIR (reps in reserve)
Track each workout

Well there you have it...

A simple full body workout you can do efficiently at home.

Is this as good as a gym?

Absolutely not.

Is it far superior to doing nothing?

Absolutely.

I hope it helps.

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

Let's remove the guesswork with an optimized and sustainable system.

Results guaranteed.

DM me APEX for more info

(First in best dressed).

Ron’s Epic Comeback – From injuried and tired, to 30lbs Down, Ironman Crushed

Ron, busy, stressed, regular travel, and far from his peak. 

He dreamed of competing in an Ironman but felt trapped by his schedule and declining health. 

That’s when he joined the APEX coaching system. 

Result? 

Ron’s dropped over 30lbs, built elite endurance, and crushed his Ironman.

He’s lean, focused, and says he’s “never felt this alive.” 

New energy, and renewed spark. 

The ROI: Research links fitness to a 50% reduction in depression risk and a 30% boost in work productivity (American Journal of Preventive Medicine, 2022). 

Fit individuals live up to 7 years longer (Lancet, 2021). 

Ron’s not just an Ironman finisher—he’s dominating holistically, inspiring his family, and living with purpose. 

The Cost of Hesitation: 

Delaying health optimization compounds stress, fatigue, and disease risk.
Obesity-related illnesses cost high performers billions annually in medical bills and lost productivity (CDC, 2023). 

Why let another year slip by when you could be thriving? 

Ron turned his dream into reality. 

Your turn.

PS.

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 for more info and let’s chat.

Case Study: Aysha & Matt – The Power Couple Who Parked Excuses and Dominated Together.

Meet Aysha and Matt, a high-performing husband-and-wife duo who refused to let busy schedules derail their health, fitness, and family goals. 

As executives juggling demanding careers and a young family, they could’ve leaned on excuses. 

Instead, they chose to dominate – together.

When they started with our 1:1 VIP coaching, Aysha wanted to torch fat and regain her confidence, while Matt aimed to optimize his performance and lead by example for their kids. 

Both craved a sustainable system to elevate their health without guesswork.
Their Results?

Elite.

• Aysha shed 18 lbs of fat, gained lean muscle, and now radiates energy, crushing her workday and family time.

• Matt dropped 16 lbs, boosted his stamina, and says he’s performing at his peak – in the office and at home.

• Together, they’ve set an unshakable standard for their family, modeling discipline, resilience, and vitality.

How? 

A tailored system built on precision nutrition, efficient workouts, and mindset shifts designed for busy high performers. 

No fads. No shortcuts. Just results.

Aysha and Matt didn’t just transform their bodies – they leveled up their work, deepened their relationship, and became the elite role models their kids deserve.

PS. 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 for more info and let’s chat.

As a CEO juggling 80-hour weeks, my pantry is my secret weapon for staying shredded without sacrificing time.

Here are the 7 staples I never run out of—easy, macro-friendly contingencies that fuel performance when life hits warp speed:

1. Low-Fat Greek Yogurt – 20g protein in 60 seconds. 
Scoop, eat, conquer.  

2. Frozen Blueberries – Antioxidant bombs that thaw in your gym bag. Zero prep, max recovery.  

3. Whey Protein Powder – 25g protein in 10 seconds. Shake it in water between calls. Done.  

4. Eggs – Nature’s fast food. 3-egg scramble = 18g protein in under 4 minutes.  

5. Pre-Cooked Rice Microwave in 90 seconds

6. Frozen Meal Prep Options - These are a must. I have them stocked up when time gets away from me. No cook, elite macros.

7. Chicken breast + Steak - Simple, protein friendly and flexible.

I keep frozen meals as my “nuclear option”—when I’m on a red-eye or back-to-back Zooms, they’re 500-calorie, 40g-protein lifelines.Busy doesn’t mean bloated.

Time scarcity is the #1 excuse I hear from executives who want to look like leaders but eat like interns. 

These 7 items (yes, I cheat with extras) are my non-negotiable contingency plan—under 5-minute meals that hit macros without thinking.

No meal prep Sundays. 

No 45-minute “healthy” recipes. 

Just grab, heat, crush.

Your schedule isn’t slowing down.

Your nutrition shouldn’t either.

DM me APEX for details on our limited 1:1 coaching spots—only for Execs ready to weaponize efficiency.

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