the 90-day hybrid plan that Helps men and women over 30 transform their body




I’m not here to spoon-feed you, but I will show you how you can build your own meal plans to include the foods you love and still drop body fat, build muscle, whilst feeling great physically and mentally.

You will learn the importance of calories and macros and how these can be tracked within the ART app and manipulated in order to achieve a desired result. I’m strong believer that flexibility creates sustainability and your health will always be my priority so its important you enjoy the foods you eat. 

No matter what your dietary preference is, this program will show you the way with access to over a hundred new great tasting recipes.


Workout from home or in the gym, it’s up to you.

In order to get the most out of your training sessions, you need to learn to understand and apply the key principles of training. I will teach you these and provide you with the most effective workouts you can do in minimal time to achieve the results you desire, whether you’re training at home or in the gym. 

Workout programs with videos are provided straight to your phone and any physical or equipment limitations you may have can easily be accounted for. 

No more endless hours in the gym wondering what the best exercise or workout is for you. 

lose body fat


A huge part of a successful change is to make small adjustments in order for you to keep progressing, whether this is tweaks to your diet or your training. Each and everyone one of us is different, so our bodies require unique changes in order to elicit positive results. 

Every fortnight you will be required to submit a review for assessment by myself, this will be collective pieces of information that I will analyse to make personalised tweaks to keep you on track. I don’t just take into account how you are looking, I also factor in how you are feeling. 

It’s crucial that you not only look great but feel great too, any changes we make have to be healthy and sustainable and most importantly you have to be enjoying the process. 


Get the program delivered straight to your smartphone with the new ART app.

This new dedicated app will give you access to everything you need 24/7. 

With the ability to schedule in, watch demo videos and track your own workouts. Along with a real-time progress tracking system where you can chart your statistical changes and compare photos.

You will also gain access to the ART coaching handbooks which provides you with all the information you need to make a healthy sustainable change.

The app will also give you direct access to me, with an inbuilt messenger service and the ability to send and receive videos, a higher level of support to keep you on track.



These handbooks contain all the information you will ever need to become a healthier version of yourself, and they are yours to keep.


I will personally be with you every step of the way. You can contact me at any time and you will have fortnightly check ins so I can asses progress, discuss any issues and make relevant changes to keep you on track.


Join our community and meet others that are embarking on or have completed their own successful transformation. A private forum that serves as a great tool for support, inspiration, motivation and general banter.


Once you have finished the program your transformation doesn’t end there. You can continue to work with me or if you wish to now go it alone I will support and provide you with the information you need to continue on with your health and fitness journey.


body transformation
Lose body fat
body transformation
body transformation
Olly Foster, Personal Trainer, workout plan
burn fat
body transformation


I cannot express how much this program changed my life – it really changed the way I think about food and I love training now that I’m much stronger and fitter.
I have always struggled with my weight and have yo yo’ed for years. I was looking for something that would help me reduce my fat, lose weight and be able to sustain the weight loss. Olly’s program seemed to be perfect as it would not only teach me about the nutrition side – it would also give me a clear exercise programme. Olly’s program certainly lived up to my expectations and I was delighted how quickly the inches came off and how I felt SO much better.
I cannot express how much this programme changed my life – it really changed the way I think about food and I love training now that I’m much stronger and fitter. I now realise that you do not have to starve yourself or spend hours working out to get the body you want. 

The 12 weeks flew by and the support from Olly as well as the other participants was amazing. I was delighted not only with the aesthetic results – but also with how much better I felt. I would recommend this to anyone who is looking to lose weight and get their fitness back on track.
I am so thankful to Olly and the ART program, I was the biggest I have ever been and now I am back to a weight I was when I was 18 and I am not stopping there.
After years and years of a bad diet, no exercise I was getting bigger and bigger. I really was not happy with my body, lacked confidence with regards to my body and felt uncomfortable and hated how my clothes fitted. I wanted to do something about it and ensure that my weight did not affect my health as I got older. I had always said I was going to do something and had joined gyms, got a bike and given up every time. I needed to change!
I chose this program because it meant I had committed to doing it, I had to provide evidence via photos and measurements regularly so that was a big incentive not to give up. Once I started and I could see the results I was hooked. I am so thankful to Olly and the ART program, I was the biggest I have ever been and now I am back to a weight I was when I was 18 and I am not stopping there.
It’s been hard work but I have seen the benefit of that hard work. The support has been amazing and I had the tools to make the right choices. Best thing I have ever done.

Your Coach, Olly Foster

I am a straight forward, down to earth individual who understands the needs of all the clients I work with. I have nearly two decades worth of personal training experience and a degree in Nutrition, Health and Lifestyle. I am set on a path of constant learning and self-improvement to continually make sure that along with my experience, I have all the relevant scientific information to help you on your transformation journey. I don’t believe in fancy gimmicks or fly by diets but I do believe in providing you with a plan that supports you, keeps you accountable, and educates you on how to become healthier with your goals in mind. I have helped hundreds of people like you and I can help you.



Choose the relevant program for you below. Upon purchase you will receive a confirmation email and be invited to download the new ART App.


In your App schedule you will have daily tasks to complete before you start. These include providing your starting information and reading The ART Handbooks. Please allow 5 days from the date of purchase to starting to give yourself enough time to digest the information provided.


Once all your tasks have been completed you will have the knowledge and confidence to start the program. Remember you will not be alone on this transformation journey.



1 Week
  • Access to the ART App
  • A free ART Recipe Book (you can keep) with 30 Breakfast, Lunch, Sides, and Dessert Recipes all with complete nutritional info. [£9.99 Value]
  • 2 home workouts (1 with weights, 1 with resistance bands), with coaching instructions, video demonstrations, and results tracking
  • 1 gym workout with coaching instructions, video demonstrations, and results tracking
  • A free Eat Out Nutritional Survival Guide (you can keep) with all the nutritional information to one of your favourite places to eat out [9.99 Value]
  • Nutriton, Training, Mindset, Aftercare and Pillars oF Success ART Training Handbooks


£ 249 0r £99 per month for 3 months
  • Access to the ART App
  • 12 Weeks of Home Workouts In 3 Phases
  • Very Little Equipment Needed
  • Custom Nutrition Coaching
  • Social Support
  • Coaching Support
  • In-App Messaging
  • 90+ Healthy & Tasty Recipes
  • Fortnightly Progress Reviews
  • Nutrition Guides For Restaurants & Takeaways
  • ART Coaching Handbooks


£ 249 0r £99 per month for 3 months
  • Access to the ART App
  • 12 Weeks of Gym Workouts In 3 Phases
  • Works In All Gyms
  • Custom Nutrition Coaching
  • Social Support
  • Coaching Support
  • In-App Messaging
  • 90+ Healthy & Tasty Recipes
  • Fortnightly Progress Reviews
  • Nutrition Guides For Restaurants & Takeaways
  • ART Coaching Handbooks



Yes, you have the option to do either the gym program or the home program (limited equipment required) . In certain circumstances if you have a good variety of equipment at home and would like something more bespoke the plans can be altered to suit for small fee.

Ideally you are required to do a minimum of 4-5 sessions a week, however if you can only commit to 2-3 then this is ok, results may not be as effective but you will still make good progress.

The sessions have been designed to last no longer than 45 minutes to an hour, however initially it may take longer until you get into the swing of the plan. As the weeks progress I may add additional cardio depending upon your progress, which may extend this time period.

Video links for each exercise are provided so you can view how each should be performed correctly, alternatively you can message me directly.

If you are struggling to perform a certain exercise, or don’t have the equipment available then message me for a suitable alternative.


This program isn’t a one size fits all plan, so I won’t tell you what to eat, instead I coach you on how to develop your own daily food plan based on the information I provide and the calorific intake which is set for you personally after reviewing your statistics, photos and health questionnaire. This is an important part of the knowledge share process, which will help you understand nutrition long term.

Ideally for optimum results the answer to this should be no! However, I too live in the real world and if you have a couple of drinks here and there it won’t affect you too much if in moderation. You can’t however drink every day or every weekend and expect great results.

If you don’t wish to use the recommended supplements then this is perfectly ok. I only include them as they can help assist with your goals but they are certainly not the driving factor to your success. This comes from quality nutrition and hard work.

When eating out, assume the worst and use your common sense to assess portion sizes and estimate how many calories you will be consuming.  Generally speaking, meals in restaurants have a calorific quantity, on average, 30% higher, so you can either reduce your intake earlier in the day or just eat a smaller portion when you’re out.  The key is to not stress about it because elevating your cortisol levels isn’t going to help.  If you have to eat out, just do it, but be sensible.

As this transformation is mainly about fat loss, you’ll be working in a calorie deficit, so it’s unlikely that you won’t feel hungry at times, but if this does happen to you then I may need to address it with tweaks to your diet or supplementation.

If this happens, and trust me it usually does at some point, then hey, it’s done, don’t worry about it. Elevating your cortisol unnecessarily is to be strictly avoided. Try to work out how you came to overeat so if need be, you can address it the next time you see the signs. Usually it’s just a case of exercising your willpower.

As the process for nutrition is flexible in the sense that I allow you to build your own plans based on your preferred food choices and timings then yes vegetarians and vegans can do the program. Obviously your protein intake may be limited but there are many options available these days to make sure you can stay on target.

Since you develop your own food plan this isn’t an issue. If you have a known allergy to a particular food or food group then keep this eliminated from your diet and choose another option.


There may be times during this program where you fall ill, develop a cold or catch a nasty virus and this is something we struggle to control. If this happens to you then let me know ASAP so I can assess what’s best for you. The usual rule of thumb is if its neck and above I.e a basic cold then push on, neck and below I.e chest infection – then rest up. However, ultimately you know your body and you must learn to listen to it and do the smart thing. If you’re not up to train and feel you can’t push through it or the session will be half hearted then it’s best to rest.

With an injury this is all specific to the damage caused. Some injures we can work around but will need to communicate with either your physio or GP for their professional recommendation; ultimately this is their call.

For both these situations and in extreme circumstances I can pause your program and restart you when you’re fit enough to continue as originally planned. This is case specific so please make sure you get in touch ASAP with as much information as possible about the issues in hand.

If you have a key event you can’t miss or simply don’t want to miss then that is fine, you can factor this into your plan. After all this is life and we can’t avoid living our lives just because you’re on a 12 week program. Just give me enough warning prior to the event so that I can make necessary changes to accommodate the occasion.

If you feel you can still stay relatively on track intake wise and train a couple of times a week then together we can work around your holiday. If however you wish to let go whilst away and be off the plan then I would recommend you either pause the program or don’t sign up until your return.

Once you have purchased the program you should receive a confirmation email telling You what you know need to do to get started. If you don’t receive this then please check your junk folder. If it’s still not there then email pop me an email and I’ll sort it out for you.

You can post details of your issue or question in the private community group on Facebook as others on the program will always have the answer. If it’s more personal, please message me directly.