Built for Professionals Who
Take This Seriously
This is for you if:
- You work in a demanding role — finance, law, consulting, tech, or founder-led
- You want measurable change in your body composition, not a general sense of being fitter
- You travel often and need a programme that travels with you
- You've tried other approaches and watched the results come and go
- You value structure, data and accountability over motivation
- You can commit to two sessions a week for three months
This is not for you if:
- You'd rather train independently than be coached
- You don't want to look at sleep, nutrition and stress alongside training
- You value instant results over genuine sustainable growth
- You aren't open to auditing the other 165 hours of your week
Your Fat Distribution Is Not Random
The twelve-site assessment maps where you actually store fat, and the distribution points to which driver is worth addressing first — a different question from how much fat you carry, and one that most programmes never ask.
Stress Accumulator
Elevated umbilical and suprailiac readings — the midsection that will not shift despite a caloric deficit. Intervention starts with sleep architecture and stress management, not harder training.
Insulin Responder
Elevated subscapular and chin readings. Blood sugar instability causing the afternoon crash. Intervention focuses on carb timing around training, protein prioritisation, and eliminating the caffeine-and-skip-breakfast pattern that drives the cycle.
Hormonal Plateau
No single dominant driver. Progress has stalled across multiple sites. This pattern requires the most precise programming — isolated changes to sleep, training stimulus, and nutritional periodisation based on which sites respond and which do not.
Your Hormonal Fingerprint
The twelve-site radar chart maps how fat is distributed across your body, and because each site corresponds to a different hormonal driver — cortisol, insulin, testosterone, thyroid — the shape it makes points to where the work is likely to start. It's the distribution, not the total, that directs the plan.
Private clinics charge £150–300 for an equivalent assessment. Here it's included as standard, and repeated every six to eight weeks so you can see what's actually changing.
What Happens in the First Month?
Full Assessment and Baseline
A twelve-site analysis and a movement screen, which together produce your Executive Body Composition Report and identify which pattern you present — Stress Accumulator, Insulin Responder or Hormonal Plateau. Your programme is built from that, not from a template.
Nutrition Framework and Sleep Audit
Your nutrition framework is built around your pattern and your actual area, down to the restaurants near your office. If the cortisol sites are elevated the sleep protocol starts here, and the morning protocol replaces the caffeine-and-skip-breakfast cycle.
First Check-In and Adjustment
The first fortnightly check-in covers weight, waist, sleep quality, stress, nutrition adherence, alcohol and steps, and the programme adjusts on what that data shows rather than on how the last session felt.
First Measurable Progress Point
This is usually where the first changes show up — energy, sleep quality, the way clothes fit — and where the data starts to confirm direction. Even small movements in the twelve-site readings tell us the intervention is pointed the right way.
Everything You Receive.
As Standard.
No stripped-down version. No add-on fees. Every component below is included in the programme — because the system only produces results when nothing is missing.
Assessment and Ongoing Data
Every decision is driven by measurement. Your programme starts with a full diagnostic and is tracked continuously — not reviewed once and forgotten.
12-Site Bioprint Assessment
Full hormonal body composition analysis at 12 anatomical landmarks. Repeated every 4 weeks to track change.
Executive Body Composition Report
Personalised diagnostic: body fat percentage, lean mass index, FFMI, waist-to-hip ratio, hormonal pattern identification, and age/sex-adjusted benchmarks. Yours to keep.
Bi-Weekly Data Check-Ins
Weight, waist, sleep quality, stress, nutrition adherence, alcohol, steps, energy, motivation — tracked and reviewed fortnightly. This data drives every programme adjustment.
Visual Progress Reports
Radar charts, comparison bars, site-by-site breakdowns, coach notes. Delivered every 6–8 weeks after reassessment. You see exactly what changed and why.
Custom Programming and Private Coaching
Your programme is built around your data and schedule — and it adapts when either changes. Travel weeks, high-stress periods, and shifting priorities are all accounted for.
Fully Custom Periodised Programming
Built from your Bioprint data, movement screen, injury history, and schedule. Updated every training phase. Prescript methodology. Progressive overload structured across mesocycles.
Private 1:1 Sessions at Solo 60
Private studio in the City of London. No shared floor. No waiting for equipment. No audience. Full coaching attention for 60 minutes. Biomechanics cueing on every rep.
Three-Tier Travel Programming
Short-haul, long-haul, and red-eye protocols. Hotel gym sessions, meal frameworks, jet lag reset timing. Your programme does not pause when you travel — it adapts.
Readiness Protocol
Daily readiness scoring autoregulates training intensity. When sleep or stress is compromised, the session adapts automatically. When recovery is strong, the session escalates.
Nutrition Coaching and Meal Frameworks
Three nutrition tiers — each tailored to a different hormonal pattern. Built for professionals who eat out, travel, and socialise. Frameworks you can apply at any restaurant, in any city.
Custom Bioprint-Informed Meal Planning
Three nutrition tiers matched to your hormonal pattern — different carb timing, protein targets, and dietary emphasis for each. Built around restaurants near your office and home.
Restaurant Survival Guide
Decision frameworks for steak restaurants, Japanese, Italian, hotel buffets — each tailored to your hormonal pattern tier. Protein-first approach for any menu.
Executive Morning Protocol
Replaces caffeine-and-skip-breakfast. 30g+ protein within 90 minutes of waking. Caffeine capped before noon. Three breakfasts that take under 10 minutes.
Weekend Protocol
Three rules that prevent five good weekdays being undone by two unstructured ones. Protein first at every meal. One drink per social occasion. Move Saturday morning.
Sleep and Recovery Protocols
Training intensity means nothing without recovery quality. These protocols address what happens outside the studio — where the actual adaptation occurs.
Executive Sleep Protocol
Room temperature, light exposure, screen timing, supplementation, consistent wake times. Evidence-based sleep architecture and its direct effect on body composition and cognitive performance.
Jet Lag Reset Protocol
Circadian reset structured by time zone difference. Light exposure timing, meal timing, hydration targets, and when to train versus rest. Ties into the readiness protocol.
Movement and Pain Prevention
Daily five-minute protocols that address the three most common restrictions in desk-bound professionals. Each paired with video demonstrations you can follow anywhere.
Desk Worker's Back Protocol
Five daily exercises for the lower back load that comes with prolonged sitting: hip flexor stretch, glute bridge, dead bug, cat-cow and thoracic extension.
Hip Mobility Protocol
Five-minute daily routine targeting the most common restriction in desk-bound professionals. 90/90 stretch, couch stretch, goblet squat hold, pigeon variations, hip CARs.
Posture Correction Protocol
Wall slides, band pull-aparts, chin tucks, pec stretch and prone Y-raise — five minutes daily, for the shoulder and neck tension that comes with working over a laptop.
Education and Client Resources
Understanding drives adherence. Every client receives reference materials they can access between sessions — practical, specific, and relevant to how they live.
Body Composition Report — Explained
Personalised walkthrough of your 12-site data. What each number means. Which hormonal driver is elevated. What the action plan is.
Protein Cheat Sheet
One-page reference: your target in grams, what 40g looks like across 8 common meals, restaurant-friendly options. Saved on your phone, pinned to your fridge.
Physical Capacity as a Business KPI
Reframes training from personal time to professional infrastructure. Body composition, energy, and cognitive sharpness as measurable performance indicators.
Lean Mass Education Guide
Why muscle loss accelerates with sedentary work. Realistic gain timelines month by month. The role of resistance training, protein intake, sleep, and hormonal health.
Accountability and Direct Access
Coaching does not end when you leave the studio. Questions are answered the same day. Programme adjustments happen in real time — not at your next session.
Direct WhatsApp Access to Ryan
Questions between sessions. Form check videos. Nutrition queries when you are looking at a restaurant menu. Not a chatbot. Not an assistant. Your coach, directly, same day.
Real-Time Programme Adjustments
Travelling next week? Your programme updates before you land. Picked up a niggle? The session restructures around it. The system responds to your life, not to a fixed calendar.
Everything above is one programme, from one coach, answering to one set of numbers. Assembled separately it would be a personal trainer, a nutritionist, a body composition clinic and a sleep protocol — four providers, none of whom ever see the same data.
Sixty minutes, a 12-site analysis, and the report is yours to keep. Capacity is limited to ten clients.
Make your sessions, your check-ins and the nutrition framework a priority. If you don't see measurable improvement in your body composition after eight weeks, I will personally extend your programme by four weeks, completely free of charge.
Measurable means the twelve-site assessment you started with, repeated, side by side. Not how the sessions felt, not my opinion — the same twelve numbers, taken the same way, by the same person. If they haven't moved and you've held up your end, the extension is automatic and you don't have to ask for it.
Before You Decide
How is this different from working with another personal trainer?
+The Blackcard System is a monthly programme rather than a per-session service, so the assessment, the programming, the nutrition coaching, the protocols, the fortnightly data and the direct line to me all run continuously and adjust as your life does. What you're paying for is the system around the sessions, not the sessions themselves.
What if I travel frequently?
+There are three travel tiers — short-haul, long-haul and red-eye — each with training modified for hotel gyms, meal frameworks for restaurant-heavy days, and jet lag reset timing, so the programme changes shape when your week does rather than pausing for it. If you travel three weeks in four, that's the case it was built for.
I'm a complete beginner. Is this suitable?
+The programme is built from your assessment data rather than assumptions about your experience, and the private studio removes the audience that puts a lot of people off starting at all. Every rep is coached. Several of my current clients began with no training background.
What happens in the complimentary assessment?
+A full twelve-site body composition analysis, taken with callipers at fixed anatomical landmarks, followed by a walkthrough of what the readings show — which pattern is emerging and what it points to first. You leave with the complete report, and it's yours to keep whether or not we end up working together.
What if I can't commit to consistent sessions every week?
+The monthly fee is a coaching retainer covering the whole system rather than individual sessions, so a missed week doesn't void anything — the travel programming covers the weeks you're not in London, and the readiness protocol drops intensity when sleep or stress is against you. Progress compounds over months, and the odd missed week doesn't derail it.
See Where You Stand
The guide identifies your pattern. The assessment quantifies it.
Sixty minutes, a 12-site analysis, and the report is yours to keep.
Not ready to book? — the three executive body composition patterns, explained.