Apex Sports Athletics

Happy Fourth of July from all of us at Apex Sports Athletics.

Today we celebrate the strength, courage, and resilience that built this country — and the people who continue to carry those values forward.

Whether you’re spending the day with family, enjoying the sunshine, or watching fireworks light up the sky, we hope you take a moment to appreciate the freedoms we get to enjoy and the communities that make them meaningful.

To everyone who serves, has served, or supports those who do — your commitment makes days like this possible, and we’re grateful.

Have a safe, joyful Fourth of July.

📍 Olympia, WA
Apex Sports Athletics — building strong athletes and stronger communities.

FAQ: What Should I Eat After My Workout?

Hey everyone, Coach Tim here at Apex Sports Athletics. A lot of athletes ask what they should eat after a workout, so here’s the simple answer.

After you exercise, your body needs three things: protein, carbs, and water. Protein helps your muscles repair. Carbs give your body its energy back. Water and electrolytes help you stay hydrated.

Good protein choices:
• Protein shake (20–40 grams)
• Chicken
• Eggs
• Greek yogurt

Good carb choices:
• Fruit
• Rice
• Potatoes
• Oats

Healthy fats that help with soreness:
• Nuts
• Avocado
• Olive oil
• Fish (omega‑3s)

Some foods help your body heal even faster, like tart cherry juice, turmeric, and leafy greens. They help with soreness, inflammation, and gut health.

The easy rule: eat protein + carbs + water after your workout. Your body will recover faster, feel better, and get stronger.

📍 Olympia, WA
Apex Sports Athletics — teaching athletes how to fuel their bodies the right way.

Do this once a day and you’ll feel a whole lot better.

Hi everyone, Coach Tim here with Apex Sports Athletics. I want to give you a few simple at‑home exercises you can do no matter your fitness level — whether you’re in good shape, working on balance, or just trying to build more stability and confidence in your movement.

Start with bodyweight squats. Sit back into your heels, keep your knees behind your toes, and stand tall. Ten reps is all you need.

Next, try RDLs — reach your opposite hand to your opposite foot, keeping your balance as you hinge at the hips. Ten each side.

If balance is tough, grab a chair. Use it for support during squats or RDLs, or try sit‑to‑stands: sit down with no hands, stand back up, and repeat. If you want a challenge, try it on one leg.

Ten reps. Three sets. Once a day.

Small, consistent work adds up — and your body will feel the difference.

📍 Olympia, WA
Apex Sports Athletics — helping you move better, one day at a time.

Protein is one of the most important tools an athlete has — but only if it’s used the right way. A lot of people drink protein first thing in the morning and treat it like a meal, but protein powder isn’t meant to replace food. It’s meant to support your training.

Your body uses protein for two things: immediate energy for movement, and rebuilding muscle after you train. That’s why the most important time to take your protein is after your workout, when your muscles are ready to repair and grow.

Most athletes only need up to 40 grams per serving. Anything more than that and your body simply flushes it out — it can’t use it. The right amount depends on your size, goals, and whether you’re male or female, but the rule stays the same: keep it under 40 grams at a time.

For men, higher protein supports muscle gain.
For women, it supports lean muscle and recovery.

If you’re going to use protein powder, use it with intention — after training, in the right amount, and as part of a balanced plan that supports your goals.

📍 Olympia, WA
Apex Sports Athletics — teaching athletes how to train smarter.

Happy Father’s Day to all the dads, stepdads, grandfathers, mentors, and father‑figures who show up with strength, patience, and heart. Today we celebrate the men who teach by example — the ones who drive to early practices, cheer from the sidelines, give the tough talks, and offer the steady support that helps young athletes grow.

At Apex Sports Athletics, we see the impact fathers make every single day. The confidence, the work ethic, the resilience — so much of that starts at home with the men who guide, encourage, and believe in their kids long before anyone else does.

To every dad who invests time, energy, and love into the next generation… thank you. Your influence reaches further than you know.

Happy Father’s Day.

📍 Olympia, WA
Apex Sports Athletics — building strong athletes and stronger families.

Just a quick reminder that our summer training classes kick off June 22nd, and we’re excited to get athletes moving with purpose.

Our middle school group trains at 1pm every Monday, Wednesday, and Friday — a safe, structured introduction to personal training that builds strength, balance, and confidence the right way.

Our high school group trains at 2pm, with sessions built for real strength, real speed, and real movement mechanics that translate directly to the field or court.

Each class is $25, and every session is intentional, focused, and designed to help athletes step into next season stronger, safer, and more prepared.

Summer is where athletes separate themselves. We start June 22nd — I’d love to see your athlete here.

📍 Olympia, WA
Apex Sports Athletics — where athletes rise with purpose.

Hey everyone, Coach Tim here at Apex Sports Athletics. Summer is the perfect time for middle school athletes to start building the strength, balance, and confidence they need before next season — and it’s also the safest, easiest time to introduce them to the world of personal training.

That’s why we’re offering personal training classes all summer long, every Monday, Wednesday, and Friday at 1:00pm. These sessions are designed specifically for developing athletes, giving them the fundamentals they won’t get anywhere else. We keep the groups small, the coaching intentional, and the environment supportive so young athletes can learn proper movement without feeling overwhelmed.

Every class is just $25, and every rep is focused on helping your athlete move better, stay safer, and grow stronger in a way that builds confidence, not pressure. If you want your middle schooler to step into next season ready — and you want them to learn personal training the right way — this is where it starts.

Hey everyone, Coach Tim here at Apex Sports Athletics. Summer is rolling, teams are playing, and high school athletes are already getting after it — but the real window to level up is right now. Even with summer league underway, there’s still plenty of time to train before fall ball hits.

Starting June 22nd, we’re running personal training classes every Monday, Wednesday, and Friday at 2pm, built specifically for high school athletes who want to walk into next season stronger, faster, and more prepared than they’ve ever been. These sessions focus on real strength, real speed, and real movement mechanics that actually show up on the field or court.

Classes are just $25, and every session is intentional, structured, and built around what high school athletes truly need to perform at a higher level and stay healthy doing it.

Summer league is fun — but this is where the real separation happens. If you’re ready to rise, I’ll see you at 2pm.

📍 Olympia, WA
Apex Sports Athletics — where athletes train with purpose.

Improving your vertical jump isn’t magic — it’s a journey.

And when you train the right way, the results can be real and measurable. With consistent, intentional work, most athletes can improve their vertical by 4 to 7 inches in about 12 weeks. Some beginners may even see 8+ inches, while advanced jumpers might only add 1–2 — but every inch matters when you’re chasing performance.

Your progress depends on where you’re starting:

Beginners often see the biggest jump because their body is learning fast.
Intermediates still make strong gains as their mechanics sharpen.
Advanced athletes need precise programming to squeeze out those last inches — but they’re the inches that separate good from great.

At Apex, we train the mechanics, strength, and explosive power that make those improvements possible. The journey takes commitment, but when you stack the right reps with the right coaching, your vertical doesn’t just improve — your entire game rises with it.

📍 Olympia, WA
Apex Sports Athletics — where athletes learn to jump with purpose.

Summer league might have just kicked off, but this is still one of the best windows of the year for athletes to train. The games are lighter, the pressure is lower, and there’s enough space between now and fall ball to make real, noticeable progress.

At Apex Sports Athletics, we use this stretch of the summer to help athletes sharpen their movement, build strength, and clean up the mechanics that get lost once the season gets busy. A few weeks of intentional training now can completely change how an athlete steps into fall — stronger, faster, more confident, and far more prepared for the demands of the season.

If your athlete wants to use this summer to rise instead of just maintain, we’re here for it. Fall ball will be here before you know it… and there’s still plenty of time to get better.

📍 Olympia, WA
Apex Sports Athletics — where preparation becomes performance.