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Online Longevity&
lifestyle Coaching
(in development)
With Primal Design online coaching, you’ll get expert guidance, structured programming, and habit-focused support, all delivered straight to you through the Human Method platform.
Choose the level of support that suits you:
Written Coaching (£120/month) Personalised workout plans + Weekly personalised check-ins and performance reports to guide your progress.
Bi-Weekly Zoom Coaching (£200/month) Everything in written coaching, plus a 30–45 minute call every two weeks for hands-on feedback and guidance.
Your programme follows the Primal Design framework, developing movement and stability, building strength and lean muscle, supporting recovery and capacity, and reinforcing the mindset and habits needed for long-term results.
With the 4-Pillar Habit System, you’ll build sustainable progress, no guesswork, no frustration.
Start your transformation today with coaching that meets you where you are, helping you get stronger, move better, and feel more capable, week by week.
The 4 pillars
Primal Design is built around four pillars: Movement, Nutrition, Recovery, and Mindset, the foundations for long-term strength and resilience.
1:1 Coaching & Expert Guidance
Personalised online coaching tailored to you.
Clear direction on training, recovery, nutrition, and habits, with optional bi-weekly video calls for deeper support.
Habit Stacking
Small actions. Big impact.
Each week you’ll focus on one simple habit aligned with the pillars, building consistency without overwhelm.
Support & Accountability
Stay on track with structured check-ins and regular feedback.
Your progress is reviewed, adjusted, and guided so momentum never stalls.
primal performance program
In-person strength training, recovery & lifestyle coaching designed to help you move, feel, and perform at your best.
This all-in-one in-person package combines:
Personal training (strength + primal movement)
Sports massage & assisted stretching
Mobility and movement coaching
Habit & lifestyle guidance
Perfect for anyone wanting hands-on support to improve mobility, reduce aches, and build a functional body that lasts.
aboutme
I’m Ben, founder of Primal Design, Personal Trainer, Sports Therapist, and Longevity Coach.
I’ve worked in the health and wellness industry since 2017, beginning in Sports Therapy before expanding into personal training and movement-based coaching. This background gives me a deep understanding of how the body moves, adapts, and recovers, not just how to train it.
Primal Design supports you through both in-person coaching and online group coaching, providing a structured but flexible approach to long-term health. At the core is functional movement, strength, and resilience, building a body that performs well in the gym and in everyday life.
My passion is a longevity approach to health and fitness: helping you develop physical and mental strength, energy, and resilience through a blend of ancestral principles and modern health science. Using the Primal Design blueprint, clients are coached across four core pillars: Movement, Nutrition, Lifestyle, and Mindset, with clear structure, education, and accountability.
Whether you’re training in person or as part of the online group, I combine hands-on therapeutic experience with progressive programming and practical guidance. The goal is the same across all levels of coaching: to help you move well, feel well, and stay strong, capable, and resilient for years to come.
want to work at your own pace?
(Primal Foundations program in development)
The online Primal Foundations Program gives you on-demand access to core resources, lessons, and tools across the four pillars of Movement, Nutrition, Recovery, and Mindset, all delivered through the Human Method platform.
You’ll follow a beginner-friendly gym plan alongside short video lessons, practical guides, and simple weekly tasks, all designed to help you build strength, improve your habits, and move better over time.
There’s no fixed schedule, no coaching calls, and no pressure. Just a clear, structured pathway you can work through at your own pace, with total flexibility.
It’s the ideal starting point if you want to experience the Primal approach and build a strong foundation before progressing into higher-level coaching.
urban ruckers
Carry weight, leave lighter
Urban Ruckers is a men’s mental health initiative built around movement, connection and the outdoors, born from my own struggles with mental health.
Walking in the great outdoors helped me get out of my head and back into my body, and I wanted to create a space where other men could experience the same.
We meet in parks and woodland across London for group rucks and circuit training, combining functional fitness with real conversation and genuine community. Open to all levels, whether you carry 5kg or 25kg, it’s about showing up, moving, and talking without judgement.
If you want to improve your mental health, build friendships, or simply step away from the noise of everyday life, Urban Ruckers gives men a powerful way to walk together, share the load, and leave lighter.
Coming spring 2026
