Get in shape.
Improve your health, sleep & mood.
Start with 5 minutes. Build habits that last.
At LTS, we engineer your entire daily system — movement, nutrition, mindset, and sleep — around your life, your schedule, and your psychology. Lasting results require a sustainable, methodical process, not a crash course. Take control. Become the author of your story.
TAKE CONTROL OF YOUR HABITS
Ten levels. Level 1 starts at 5 minutes a day. Hit your daily goal, build the streak, pass the level, unlock the next. Sleep, food, training — one step at a time.
Level 1 asks for 5 minutes of movement, water, and a set wake time. That is the whole ask. If you can find 5 minutes, this works.
Every habit earns points. Hit your daily goal enough days in a row and the next level unlocks. Miss a day? You get rest days — one bad day will not erase your work.
By Level 10 you are training 60 minutes, sleeping 8 hours, and running a full daily routine — built one level at a time, with a leaderboard to keep you honest.
No card required. Unlock Levels 2–10 with a 14-day free trial, then Basic $12.99/mo or Premium $23.99/mo with personalized workouts, meals and sleep coaching. Cancel anytime.
Create your account in the app · upgrade inside when you are ready
START LEVEL 1 FREE →Already a member? Open the app
LEAN
An 8-week jump start training program to lose body fat and build muscle fast. Built on the same principles I use with my private clients, simplified, structured, and delivered instantly, Giving you immediate access to the full program that i use to get in shape quick for summer.
- ✓An 8-week training plan — 4 days/week, upper/lower split, full progression built in
- ✓Unlock the methods used to lose fat quick and increase muscle definition
- ✓Daily step targets that scale week by week
- ✓The exact measurements to track (and the ones to ignore)
- ✓Nutrition planning and tracking — what to eat and how to log it
- ✓Instant access — delivered as a PDF the moment you purchase
- ✓Build confidence, discipline, mood, athletic performance & overall appearance
EXCELLENCE IS THE STANDARD
Systems That Work
I engineer a program around your schedule, your physiology, and your goals, the same obsessive attention to detail I applied competing for 18 years.
Built for Busy People
You don't need a fitness background to get elite results — you need the right system. I've spent years building a progressive framework that starts where you are (even 5 minutes a day) and scales with you as your capacity grows.
You Work With Me — Directly
No assistants, no hand-offs, no automated fluff. When you sign on with LTS, you get me — someone who has lived competition, lived entrepreneurship, and holds every client to the same standard I hold myself.
PERSONALIZE YOUR PROGRAM
One standard of excellence. Three tiers of personalization.
With Foundation, I personally design a 30-day plan built around your life. Following our monthly coaching call, the program is completely redesigned for the next 30 days — built around the new you. You don't need experience, you don't need hours in the gym, and you don't need to overhaul your life overnight. We build your system from the ground up — small daily habits that stack over time into results that actually last.
- Monthly updated training program
- Meal recommendations & nutrition guidance
- Progressive workout framework (5–60 min)
- Monthly check-in coaching call
- LTS Premium app included ($23.99/mo value)
Not included: bi-weekly calls, progress photo feedback, weekly or daily plan rebuilds.
Month to month. Cancel anytime. No contract.
Start Foundation →Already an LTS Premium app member? Keep your app subscription and pay the difference.
Start Foundation for $73/mo →For busy individuals who need someone to handle all the planning. Every 2 weeks I personally redesign your program around your progress, your schedule, and your life — plus direct access to me whenever you need guidance. Beyond the physical training, we develop the mental habits and daily discipline that compound over time. Bi-weekly coaching calls keep your program sharp, your mindset focused, and your system dialed in.
- Personalized weekly training plans, schedules, & habit building exercises
- Bi-weekly 1-on-1 coaching calls
- Personalized meal recommendations
- Ongoing program adjustments
- Progress photo analysis & feedback
- Priority coach access within 24 hours
- LTS welcome box (t-shirt, hat, notepad, welcome note)
- LTS Premium app included ($23.99/mo value)
Not included: daily program updates, Oura Ring, in-person sessions.
Billed monthly.
Apply Now →For those fully committed to change but with no time to think about how. Every week you send me your schedule — I handle everything else. Your program is rebuilt weekly around your life, with daily tweaks and adjustments as needed. Direct coach access daily for guidance. In-person training sessions available.
- Daily personalized program updates
- Direct coach access 12 hours a day
- Oura Ring provided by LTS Athletics
- In-person training sessions available
- Weekly 1-on-1 coaching call
- Sleep, nutrition and workout recommendations updated daily
- Ongoing program & nutrition adjustments
- LTS welcome box (t-shirt, hat, Oura Ring, notepad, welcome note)
- LTS Premium app included ($23.99/mo value)
Everything in Pro is included.
Billed monthly.
Apply Now →THE PROOF IS IN THE WORK
The same system that produced national champions and D1 athletes is now available to driven professionals ready to bring that same standard to their own lives.
"Ryan is such a dedicated and hard working coach. He always put in the extra time and effort to help me grow and reach my full potential. His coaching helped me become stronger and more confident, both physically and mentally."
WHO THIS IS FOR
I keep the roster small on purpose. Here is how to know if you belong on it.
- You are busy, not lazy. You win at work and keep losing to your own body.
- You have quit programs before and want a system instead of a pep talk.
- You want your energy, your sleep and the athlete you used to be back.
- You can give it 5 honest minutes a day to start.
- You want a 30-day crash and a before-and-after by Labor Day.
- You want someone to count your reps and not much else.
- You will not log your day. The system only works if you buy in.
- You are shopping for a meal plan PDF.
THE SYSTEM BEHIND THE RESULTS
Apply
Tell me about yourself — your goals, your history, your schedule. I review every application personally. No gatekeepers.
Strategy Call
We connect 1-on-1 to map out exactly what success looks like for you and build the framework around your life.
Your System, Delivered
You receive a fully custom program built from scratch. Not a template. Not a PDF. A precision-engineered system designed for your life.
Execute & Level Up
Train, check in, and evolve. The program adapts as you do — and so does the standard we hold you to.
ASK ME ANYTHING
The questions I get in my DMs every week, answered straight.
How is this different from everything I have already quit?
Those were all-or-nothing programs built around motivation. This is a step-by-step progression built around habits. Level 1 is five minutes a day. You cannot fail a five-minute day, and that is the point: small wins stack until the big stuff is automatic.
I do not have time.
If you can find 5 minutes, I can help you. The system starts there and builds toward 45 to 60 minutes over months, not days. Your schedule is the constraint I design around, not the other way around.
I travel for work.
Your plan travels with you. Hotel-room workouts, real-food choices on the road, and the LTS app keeps your habits, sleep and targets in one place wherever you are. Pro and Elite programs get rebuilt around your actual week.
I have not trained in years. Is it too late?
No. I have coached for 16 years, from first-day beginners to NCAA scholarship athletes, with the same progressions. We start wherever you actually are. Step by step.
Can I still eat out and have a drink?
Yes. No fad diets. The app tracks alcohol and caffeine against your own baseline and scores you against your normal, not perfection. Meal guidance is built from real food you will actually eat.
What is the difference between the app and coaching?
The app is the system on your own: the 10-level habit ladder, workouts, meals and your team ($12.99/mo, or Premium at $23.99/mo with personalized plans). Coaching is me personally building and rebuilding your program, on calls and in your DMs. Every coaching tier includes the Premium app.
What if I fall off for a week?
You do not start over. Miss a week and the ladder sets you back one level, not to zero, and your coach sees it before you do. One step forward, three steps back is exactly what this system is designed to end.
How does cancelling work?
Foundation is month to month. Cancel anytime, no contract. Pro and Elite are by application and billed monthly. The app subscription is managed in Stripe or in your Apple ID settings.
Are you a doctor or a dietitian?
No. I am a coach with 16 years of experience, and nothing here is medical advice. If you have a health condition, talk to your physician before starting and we will build around what they say.
LIMITED AVAILABILITY
Most coaches scale up. I scale down. Keeping my roster intentionally small is what separates LTS — it means every client gets a program built precisely for them, and the attention they need to get elite results.