Ash Team Apexx

What’s the secret to building bigger glutes?

Quite simple 👇

Train HARD , get STRONG , and EAT!!!

💪 TRAINING :

With clients specifically targeting 🎯 glute growth (or any specific muscle)…

I access what can we tolerate in terms of recovery …

To figure this out I will :
- adjust frequency (times per week muscle is trained)
- adjust overall volume expended on that muscle

To find a happy medium of what we can recover from and still get progressively stronger with!

Also - I will hit this muscle from every angle , ensuring every part of the glute is hit and hit HARD

🍽️ NUTRITION:

I am big on nutrient timing especially around the workout window , and also added nutrient bias for that specific muscle group…

EG : adding a high day diet plan for the target muscle

Ultimately you need to rinse and repeat this for a long time, there is no quick fix - just time , consistency and hard work …

PLEASE - don’t do kick backs on the Stair-master expecting it to tone or shape your glutes 😅

(Unless you want to kick someone walking behind you - then it’s fine lol)
•
•
•
If you need help with your training? ⬇️
•
▫️ Ready to join my team ? 🏆
👉 To Enquire : simply drop me a DM ✉️
or hit the link in my bio 🔗
•
•

10 week out check in done ☑️

Aggy is 10 weeks out here and in a great spot now , as we are now starting to dig for condition…

The goal here is to maintain all the tissue we built in our off season, with regular feeds , monitoring performance in the gym and whilst obviously ensuring we move forward week to week !

Check in frequency has increased recently so we can keep a real close eye on things , as aggy’s body responds very quickly so we need to be on our toes at all times!

The progress we have made here since our first check in is EPIC…

Excited to see the final stage look 🚀🎯
•
•
•
▫️ Ready to join my team ? 🏆
👉 To Enquire : simply drop me a DM ✉️
or hit the link in my bio 🔗
•
•
•

SPACES AVAILABLE for athletes to join the Team Apexx Prep team for 2024 and beyond 💥

The team has had a very solid year in 2023

- Winning multiple shows 🥇
- Plenty of top 3 placings 🥈🥉

And in 2024 , we will take this up another level 🚀 with a busy show season already planned! And targets set 🎯

If your looking to compete in 2024 🏆 , and work directly with myself

- Then drop me a DM or click the LINK in my bio

Spaces for lifestyle clients now AVAILABLE! 💥

Team Apexx has a very strong team of lifestyle clients on board

Each and every one of them are smashing it and working towards there own individual goals!

If your looking to level up and change your physique 👇

- Then Drop me a DM or click the LINK in my bio

Note to self : “must start looking at the camera”

My “can I jump in with you mate” Reaction… 🫤😅

Off season 1 vs off season 2 🚀

Laura and myself have been working together for a long time now

⬅️ The left photo was at the end of our first off season together

we then went into prep and delivered her best physique to date in 2023

➡️ the right photo is our current off season with a fair few weeks left to push in this phase prior to contest prep!

Bigger ⬆️
Leaner 🔪
Stronger 💪

This is why making the most from your off season is so important for a competitive athlete…
= Structure / Direction

We already knew Laura’s lower was pretty dominant in terms of balance to her physique

So this off season the focus has been to really bring up the upper body to match..

We have made some great improvements here and I’m very excited to see this physique on stage again 🎯
•
•
•
▫️ Want to join my team ? 🏆
👉 To Enquire : simply drop me a DM ✉️
or hit the link in my bio 🔗
•
•
•

We are moving ⏩ 🚀💪

Now we have battled a fair few hurdles along the way!

(Out of our control)

But the mindset has been BULLETPROOF 🧠 and now we are pretty much past that now and we are moving forward swiftly now

The left pic = start point

The right = current

Bigger ✅
Leaner ✅
Stronger ✅

We ran a tidy up phase initially to restore appetite / insulin sensitivity, then we transitioned into a growth phase from there!

We ran into a few issues , so we just held fire - whilst we was getting to the bottom of these!

But now we are moving forward progressing in the gym and the physique!

We really have only just started to stretch the surface here!

Very excited to get the push up gain momentum 🚀

Full gas from here 🔥
•
•
Want to join my team?
Drop me a message or hit the link in my bio 🔗
•

The annual none gym wear appearance 🇦🇪

Sun , Sand and endless opportunities 🇦🇪

Always make your posing a priority!!!

Monika started getting posing lessons about 10 months out from her show in September

My advice for any first timer is DONT leave it till last minute to start drilling your posing

Myself and Monika have been working together now well over a year now…

The idea was always to compete one day,
We’ve been rinsing and repeating the process :

Fat loss phase ⏩ Growth phase 🔁

And now we are in our final growth block , before we start to transition into our pre prep phase then into prep!

it’s always hard to see the true potential of an athlete without the posing being where it needs to be

Now we are getting the posing lessons , we are really seeing the potential of the physique come through!!

Roll on Pca first timers 🎯

▫️ Want to join my coaching team ? 🏆
👉 To Enquire : simply drop me a DM ✉️
or hit the link in my bio 🔗

23 season throwback 🏅

This year for Angi , was about gaining experience and enjoying the process

After the bodybuilding / competitive bug bite , she done many shows taking a few top 3 results : 🥈🥉, along the way

After much nagging from me , I managed to finally convince her to stop entering shows 😅 - and get herself into off season making improvements to the physique

So we can come back with an improved look at the end of this year! 🎯
•
•
▫️ Want to join my coaching team? 📈
➡️ To Enquire : simply drop me a DM

A great starting point here 💪📈

When Emily joined the team at the back end of last year the goal was always to compete in the last 1/4 of 2024 🎯

Initially :

👉 we went into a short tidy up phase to get us nice and responsive
👉 now we are in a grow phase , pushing the food up and really taking profit of the extra training performance

We will run this until prep starts later this year ready for the Pca first timers 🎯

Very excited to see how this prep plays out 🚀

▫️interested in joining my coaching team? 📈
👉 To make your enquiry : Simply drop me a DM

The breakout season for Abbie 🏆

After a disappointing end to 22 , the goal was simple REDEMPTION for 2023!

I think we safely achieved that 🤝 :

Fit x
1x 1st place 🥇
1x 2nd place 🥈
1x 2nd place 🥈 - British finals

2bros naturals
2x 1st place 🥇

The goal for me as a coach was to get Abbie to believe in herself last year, after the results she might believe what I tell her now 😂

2024 - we are in off season for a while yet , before we start our preparations for the shows at the end of the year in the uk / Europe 🎯

Another 23 season throw back
•
•
•
▫️ Want to join my coaching team ? 🏆
👉 To Enquire : simply drop me a DM

Off season update from Lauren! 🚀💪

I’ve been super impressed with how Lauren has handled this phase reversing from prep , into off season

And we are starting to notice some significant progress being made now in the quads / glutes

The approach here was always a “slowly slowly” approach to ensure we gain solid tissue not just misleading scale weight!

(As a general rule of thumb - anything that comes fast , isn’t worth having! - Likely fat gain)

She has a holiday now for a physical and mental reset ,

then we get back to work with a new block of training focusing on bringing up the Hammies 💪

𝙁𝙤𝙧 𝘾𝙤𝙖𝙘𝙝𝙞𝙣𝙜 𝙀𝙣𝙦𝙪𝙞𝙧𝙚𝙨 :
𝙙𝙧𝙤𝙥 𝙢𝙚 𝙖 𝘿𝙈 𝙤𝙧 𝙝𝙞𝙩 𝙩𝙝𝙚 𝙡𝙞𝙣𝙠 𝙞𝙣 𝙢𝙮 𝙗𝙞𝙤.

Posted • ⭐️ BULK UPDATE⭐️

Just over 3 months difference in a surplus:
⭐️ I really have worked my 🍑 off to look the way I do this far into my bulk
⭐️ I have had moments where I hate my physique but I am focusing on the goal
⭐️ the bulk this time is COMPLETELY different to my last, I am eating for my physique to look better and to feel better not eating junk because I can but more for a social aspect (personal opinion on this)
⭐️ I am far from done in this phase; it’s uncomfortable but it is necessary to grow 🍑😉

LETS GOOOO 💪🏻

Just an idea VS Becoming a reality

Client spotlight : here is Monika , she originally came to me over a year ago with the idea of competing one day!

So we got to work straight away 💪

After numerous phases of :

- Pushing up food , maximising performance / recovery
- Cutting , pulling down body fat , restoring appetite and re sensitising

Rinse and Repeat 🔁

We are now in a position , where we are currently in the final stint of the growth phase leaving nothing left on the table

Before we then transition into contest prep For our planned shows around September time!

Some GREAT progress has been made here

Very excited to see the end result 🚀🎯

𝐂𝐨𝐦𝐩𝐞𝐭𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐲𝐞𝐚𝐫?

𝐃𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 𝐨𝐫
𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨 𝐭𝐨 𝐣𝐨𝐢𝐧 𝐦𝐲 𝐭𝐞𝐚𝐦

Team apexx prep throwback

This time its Em

We started this prep in a fantastic position , which in hindsight was very lucky

As we did run into a few hurdles along the way
(out of our control) , and at one point it was very touch and go if we was going to continue the prep!

But we turned it around and produced some great results

3rd Pca first timers 🥉
2nd fit x Manchester 🥈

🔗- For Coaching Enquires : drop me a DM or hit the link in my bio.

Throwback to Pca hull 2023 🥈

first show , coming away with a 2nd place 🥈

A great prep , great work ethic , and turned up everyday giving it her absolute best

We are now locked into off season , already making some great improvements - ready for the return in 2025 🎯

- interested in coaching?
Drop me a DM or click the LINK in my bio

Team Apexx prep throwback 🏅

Next up is Kara ,

Now as far as luck goes , I think I can say the days leading up to the show deffo didn’t go in Kara’s favour …

Car breaking down on the way to the show , a bad PCOS flare up a few days before the show! We managed the situation the best we could , and was happy with the outcome!

But on the plus side , she got to stay in lovely Birmingham for a few extra days 🤩😂

And came away with a strong 5th place finish , in a very big line up in bikini tall class at the Pca first timers!

~ For coaching enquires - drop me a DM or click the LINK in my bio

The first goal boxed off for Emily 📸 ☑️

Photoshoot absolutely smashed 💥

Now we are going into a growth phase , getting to work on her big goal for 2024 - returning to stage! 🎯

As each week goes by - emily believes in herself a little more, as her physique continues to respond 💪

Very excited to see what 2024 has in store for her!

If your serious about your physique goals 👇

~ For Coaching Enquires : hit the link in my bio or drop me a dm

Team Apexx prep throw back 🏆

Next up is

What a season :
2x 🥇
2x 🥈
3x 🥉
1x 5th

A solid prep from start to finish , about half way through we really hit the wave of momentum …

Making very minimal changes to the plan and the results just kept coming!

The athlete can always make the difference , and this was the case - really pushing each session , hitting PB’s forcing that progress to happen!

A pleasure from start to finish 🤝

• interested in joining ? Then hit the link in my bio 🔗 or drop me a DM ✉️

➖➖➖➖➖➖➖
📍 Team Apexx

💻 Online Coaching

🏆 Competition prep

💪 Lifestyle Coaching

🔥 Elite Transformations

📞 Click the link in my bio to book your free consult call

💬 Or Drop me a DM for more info
➖➖➖➖➖➖➖
Join my team ⤵️


➖➖➖➖➖➖➖

Back stage visuals from the Fit X British finals 📸

went on to finish 2nd in the bikini class!
In our second show of a very solid season 🏆

~ For all coaching enquires head to the link in my bio or drop me a DM

1 more day of rest , then back to work doing we what we do!

The team will continue to elevate 📈

2024 will be the best yet 🚀

Let’s get it 👊

Merry Christmas 🎄

Hope you all have a great day , reset , recharge - ready to start the new year strong 💪

A couple weeks post photoshoot now!

We are now transitioning into a growth phase , before jumping into prep and competing towards the end of next year!

Emily came to me , at a bit of a dead end , loosing faith in herself and believing she can’t achieve her physique goals!

We pretty much hit the ground running straight away and smashed the photoshoot prep with very limited time available…

Now she is :
- eating more food ⬆️
- doing less cardio ⬇️
- training harder than ever 🚀

And the body is responding 💪, and more importantly she now BELIEVES in herself!

Excited to get Emily on stage next year 🎯

If your interested in coaching?
- drop me a DM or click the LINK in my bio!

———————————————————————————————
Posted • 1.5 weeks after my photoshoot aaanndddd I weigh the same 😂
Obviously my weight has fluctuated due to different reasons but I’ve eaten off plan a couple of times and my cals are up and I’m just getting leaner 😅

Approaching Christmas in the most comfortable and positive place I possibly could, both mentally and physically. No food stress, no stockpiling food to binge on on Christmas Day 🫣 no anxiety about not being able to control myself and what I eat, no f**k it it’s Christmas mentality👌🏼 I’ve said it a lot recently but it feels f**king amazing to have broken that hold that food and emotional eating has had on me for the majority of my life🤷🏻‍♀️ I honestly never thought it was possible… if little me could see me now🥺

I also don’t really have an answer to why all of a sudden things have dramatically changed but I’m guessing a little bit of self belief and appreciation as well as the right support hasn’t gone a miss🤞🏼

2024 let’s be having ya👙

Throw back from the 23 season

Next up is Laura

Im super happy with how the process went from start to finish , we had a structured off season and made some real good progress

The prep was probably as smooth and predictable as we could of hoped for!

We ended up with a 4th place finish at Pca birmingham in probably the most stacked toned figure class of the year!

We decided to pull the plug on the prep after this show , and we’ve been back in off season since , making sure when we come back - we are undeniable!!

She is grafting , watch this space 💪🚀

(Swipe to see the transformation)

For all coaching enquires
➖➖➖➖➖➖➖➖➖➖
click the link in my bio or send me a DM to join my team
➖➖➖➖➖➖➖➖➖➖
🏆 Competition Prep
📸 Photoshoot Prep
💪 Lifestyle Coaching
🔥 Elite Transformations
➖➖➖➖➖➖➖➖➖➖

Throw back to the first show of the year for the team 🥇🏆

, smashed her first season :

Pca first timers : 1st place 🥇 bikini trained
Pca universe : 5th place in a stacked line up!

Great work by Kelly , and a lot of potential here…

When she decides to compete again - she will be a force to be reckoned with! 💯
•
• Want to compete in 2024? 🏆
•
• ⬇️
•
For all coaching enquires
➖➖➖➖➖➖➖➖➖➖
click the link in my bio or send me a DM to join my team
➖➖➖➖➖➖➖➖➖➖
🏆 Competition Prep
📸 Photoshoot Prep
💪 Lifestyle Coaching
🔥 Elite Transformations
➖➖➖➖➖➖➖➖➖➖

The rebuild 🧱

The goal from here is simple…

Get fat free , to create the longest runway for growth possible..

After 12 months inconsistency, neglecting my own training etc … I’m excited to get stuck in and get back in the game and see where I can take it from here!

PLENTY of work to be done 🔨

Week 2 check in ☑️ , finish the year strong & start 2024 stronger

For anyone that’s interested 👇

FOOD :
TDN - 280 P / 420 C / 58 F
NTDN - 280 P / 220 C / 58 F

Output - 12k steps daily

PEDS
Total load : 800mg per week

I fell out of love with the process , but now I’m slowly starting to fall back in…

For all coaching enquires
➖➖➖➖➖➖➖➖➖➖
click the link in my bio or send me a DM to join my team
➖➖➖➖➖➖➖➖➖➖
🏆 Competition Prep
📸 Photoshoot Prep
💪 Lifestyle Coaching
🔥 Elite Transformations
➖➖➖➖➖➖➖➖➖➖

3 weeks to go then prep starts for aggy 🎯

When we started working together the goal was always to compete in 2024…

So we went straight into a growth phase and added a good amount of tissue to date!

We will hold here for the next 3 weeks before starting prep for aggy’s first ever show!

There’s been a few hurdles we’ve had to tackle (out of our control) , but all in all - I’m very happy with the results we’ve had so far! And very excited to get this lady on stage next year 🚀🎯

Time to unlock that potential!

For all coaching enquires
➖➖➖➖➖➖➖➖➖➖
click the link in my bio or send me a DM to join my team
➖➖➖➖➖➖➖➖➖➖
🏆 Competition Prep
📸 Photoshoot Prep
💪 Lifestyle Coaching
🔥 Elite Transformations
➖➖➖➖➖➖➖➖➖➖

Another client SMASHING there photoshoot 📸

Lauren worked her arse off for this shoot , and we’re both very happy with the outcome!

Note : This shoot was a fair few months ago (far too cold to be outside now 🥶)

Lauren is currently battling some issues with crohns , but things seem to be improving now 🙌, and she’ll be back killing it very soon 🚀💪

Many many more leg days incoming 🦵😅

For all coaching enquires
➖➖➖➖➖➖➖➖➖➖
Click the LINK in my bio or send me a DM to join my team
➖➖➖➖➖➖➖➖➖➖
🏆 Competition Prep
📸 Photoshoot Prep
💪 Lifestyle Coaching
🔥 Elite Transformations
➖➖➖➖➖➖➖➖➖➖