The Complete Programme
Everything you receive, how it works, and what to expect in the first month. No stripped-down version. No add-on fees.
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 body composition change, not vague "fitness"
- You travel regularly and need a programme that travels with you
- You have tried other approaches and seen short-term results that did not last
- You value structure, data, and accountability over motivation
- You can commit to a minimum of two sessions per week for three months
This is not for you if:
- You are looking for the cheapest option
- You are not looking for structured coaching — you prefer to train independently
- You are not willing to address sleep, nutrition, and stress alongside training
- You want a quick fix rather than a sustainable system
Your Fat Distribution Is Not Random
The 12-site assessment identifies which hormonal pattern is driving your body composition. Each pattern requires a different intervention. Most programmes ignore this entirely.
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 12-site radar chart maps fat distribution across your body. Each site correlates with a hormonal driver — cortisol, insulin, testosterone, thyroid. The shape reveals your pattern and exactly where to intervene.
Private clinics charge £150–300 for an equivalent assessment. Here, it is included as standard — and repeated every 6–8 weeks to track what is changing.
Measurable Progress Starts Immediately
Full Assessment and Baseline
12-site Bioprint analysis. Movement screen. Your Executive Body Composition Report identifies your pattern — Stress Accumulator, Insulin Responder, or Hormonal Plateau. Your custom programme is built.
Nutrition Framework and Sleep Audit
Nutrition framework built around your pattern tier and your area — restaurants near your office, cost-analysed. Sleep protocol initiated if cortisol sites are elevated. Executive Morning Protocol replaces the caffeine-and-skip-breakfast cycle.
First Check-In and Adjustment
Bi-weekly data check-in. Weight, waist, sleep quality, stress, nutrition adherence, alcohol, steps. The programme adjusts based on what the data shows — not based on how the session felt.
First Measurable Progress Point
Most clients report improved energy, better sleep quality, and visible changes in how their clothes fit. The data confirms direction — even small shifts in the 12-site readings indicate the intervention is working.
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. Private clinics charge £150–300 for a single equivalent assessment.
£200Executive 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.
£150Bi-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.
£100/moVisual 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.
£150Custom 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.
£300/moPrivate 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.
£100/sessionThree-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.
£150/moReadiness Protocol
Daily readiness scoring autoregulates training intensity. When sleep or stress is compromised, the session adapts automatically. When recovery is strong, the session escalates.
£100/moNutrition Coaching and Meal Frameworks
Three nutrition tiers — each tailored to a different hormonal pattern. Built for professionals who eat out, travel, and socialise. Bespoke 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.
£150/moRestaurant Survival Guide
Bespoke decision frameworks for steak restaurants, Japanese, Italian, hotel buffets — each tailored to your hormonal pattern tier. Protein-first approach for any menu.
£50Executive 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.
£50Weekend 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.
£50Sleep 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.
£50Jet 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.
£50Movement 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 lower back pain from prolonged sitting. Hip flexor stretch, glute bridge, dead bug, cat-cow, thoracic extension. Most clients report improvement within a week.
£50Hip 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.
£50Posture Correction Protocol
Addresses upper cross syndrome from laptop posture. Wall slides, band pull-aparts, chin tucks, pec stretch, prone Y-raise. Five minutes daily. Shoulder and neck tension reduces within days.
£50Education 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.
£50Protein 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.
£25Physical Capacity as a Business KPI
Reframes training from personal time to professional infrastructure. Body composition, energy, and cognitive sharpness as measurable performance indicators.
£25Lean 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.
£25Accountability 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.
£200/moReal-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.
£100/mo60 minutes. 12-site analysis. Your report to keep. Capacity limited to 10 clients.
Attend your sessions. Complete your check-ins. Follow the nutrition framework. If your body composition has not measurably improved after 8 weeks, your programme is extended by 4 weeks at no cost.
This guarantee is offered because the data consistently shows the system works when the client commits.
Before You Decide
How is this different from working with another personal trainer?
+The Blackcard System is a monthly programme — not a per-session service. It includes 12-site hormonal assessment, custom programming, nutrition coaching, lifestyle protocols, bi-weekly data tracking, progress reports, travel programming, and direct access to your coach. Every component runs continuously and adapts to your life.
What if I travel frequently?
+The programme includes three travel tiers — short-haul, long-haul, and red-eye — each with modified training protocols for hotel gyms, meal frameworks for restaurant-heavy days, and jet lag reset timing. Your programme adapts when your week changes. If you travel three weeks a month, the system is designed for exactly that.
I am a complete beginner. Is this suitable?
+The programme is built around your assessment data, not assumptions about your experience level. Beginners often see the most dramatic early progress. Every exercise is coached with full attention to form — the private studio means no audience and no pressure. Several current clients started with no training background.
What happens in the complimentary assessment?
+A full 12-site body composition analysis using calliper measurements at specific anatomical landmarks. Each site maps to a hormonal driver. The pattern that emerges — Stress Accumulator, Insulin Responder, or Hormonal Plateau — tells us what is driving your body composition and exactly where to intervene. You receive a complete report to keep.
What if I cannot commit to consistent sessions every week?
+The monthly fee is a coaching retainer — it covers the full system, not individual sessions. If a session is missed, the retainer stands. The system is built for professionals with unpredictable schedules. A modified session is better than a skipped session. Travel programming exists for weeks you are not in London. The readiness protocol adjusts intensity when sleep or stress is compromised. Progress compounds over months — the odd missed week does not derail it.
See Where You Stand
The guide identifies your pattern. The assessment quantifies it.