Rove Training · Kirkland
Training, shaped
around you.
Personal training, nutrition, and recovery built around your goals and the way you live.
Find your starting point
The Rove process
Train with intention.
Fuel for what’s next.
We start with your goals, health context and movement. Training and nutrition are then built together, and adjusted as your capacity grows.
Foundation · Beginner
The training
Learn the movement.
- Introductory conditioning and movement-based HIIT, with intensity scaled to your starting point.
- Functional core work, movement control and gradual strength development.
- Private sessions, with complimentary group coaching to build consistency.
The nutrition
Establish your routine.
Ketogenic or balancedWe choose a starting approach around your health, preferences and goals. A ketogenic approach may suit selected clients; balanced nutrition is another route. Protein, meal structure and recovery habits support the work you can do now.
Build · Intermediate
The training
Build an athletic base.
- Progressive overload and split routines with a strength and hypertrophy focus.
- Kettlebell and landmine routines, with progressive posterior-chain loading.
- Specialized stretching and mobility to support your movement needs.
The nutrition
Support the added work.
Balanced, moving toward performanceAs training volume grows, food intake is reviewed with it. Protein supports recovery; carbohydrate portions and timing are matched to harder sessions. The plan adapts to strength, muscle-building or body-composition goals.
Perform · Advanced
The training
Train for something specific.
- Athletic and explosive routines, plyometrics and calisthenics.
- Marathon and triathlon preparation, with event-specific conditioning.
- HYROX and obstacle-course strength, carries and endurance.
- Advanced bodybuilding, with distinct build and preparation phases.
The nutrition
Fuel the goal.
Performance-focusedEnergy and carbohydrate availability are matched to training intensity and duration, with protein and recovery planned around the week. Endurance-event fueling, muscle-building and physique preparation each call for a different approach.
Client experiences · 2026
Progress, in their words.
Four clients. Different measures of progress.
Body composition & recovery
22 lb
lost in 8 weeks
Reported nighttime resting heart rate of 57 bpm, down from around 69 bpm.
“this was way more than I expected!”
Weight management
21 lb
lost in one and a half months
Reported reaching 190 lb, 21 lb below her starting weight, one and a half months into the program.
“Kind of hard to believe!”
Metabolic markers
5.7 → 5.4
client-reported A1c · 8 weeks
Reported after eight weeks of nutrition changes and resistance training.
“it’s not just about the weight, diet, or muscle, but the whole system working together”
Consistency & community
17 lb
lost in 8 weeks
Shared a 17 lb loss over eight weeks, with encouragement from the group along the way.
“Taking high inspo from all of you guys!!”
Coaching beyond the session.
Personal training
Hands-on coaching and customized routines for sessions with your trainer and the work you do on your own.
Curated nutrition
A practical food framework, shaped around your preferences, goals, and training week.
Ongoing feedback
Regular check-ins on your progress, energy, movement, and recovery.
Time together
Complimentary group workouts and Sunday hikes for Rove clients. A little community goes a long way.
Made by Rove
Food, part of
your training.
Fruit-forward bars, dessert squares, cultured whole fruits, and performance mixes. Made by Rove, selected to fit your day.
Ambient bars
Blueberry · Strawberry · Mango
Dragonfruit cookie
Dessert square
Kiwi matcha
Dessert square
Whole fruits
Plums · Blueberries
Performance mixes
Blueberry · Strawberry
Working together
A clear investment
in your progress.
$115/ session
Personal training with nutrition support, weekly conditioning, and complimentary group hikes. Flexible scheduling, with session frequency tailored to your goals and availability.
Program length, food options, and any additional costs are agreed before you begin.
Book an intro callBefore we begin.
Do I need training experience?
No. We start with your current abilities and build from there. Your trainer adapts the plan to your experience, goals, and progress.
What if I’m receiving medical or fertility care?
Your care team’s guidance comes first. Rove provides training and lifestyle coaching, not diagnosis or treatment. We adapt the plan around your circumstances and any activity or nutrition guidance from your clinician.
Can I book an individual session?
Yes. Private training is $115 per session and includes nutrition support, weekly conditioning, and complimentary group hikes. There is no twice-weekly commitment; we agree on a session frequency that fits your goals and availability. A dedicated nutrition-coaching session is $125. A $95 training rate is available to selected established clients; eligibility is discussed directly.
When do we discuss the plan and payment?
On your introductory call, we discuss your goals, schedule, location, and the right coaching approach. We agree on the complete plan and costs before enrollment, then arrange booking and payment.