Getting Started
Our Training Process
A simple, structured path from first contact to a personalized training and nutrition plan.
Step 1
Intake & Assessment
Share your goals, training background, and any injury considerations while we assess strength, movement quality, and energy so we know exactly where you're starting.
Step 2
Training Blueprint
We design your training blocks—strength, conditioning, and core—so every session has a clear structure, progression, and purpose.
Step 3
Nutrition & Recovery
We layer in a sustainable, low-inflammation nutrition plan matched to your training and lifestyle, so you can recover, lean out, and perform without guesswork — with ready-prepared options available.
Program Options & Rates
Kirkland • Redmond
Comprehensive Program
1 session per week
Tier 1: $115/session open
- Custom solution focused on strength and fat loss
- Nutrition alignment and guidance each week
- Includes facility fee and customized protocols
Comprehensive Program
2 sessions per week
Tier 2: $95/session limited
- Full-body conditioning and strength progression
- Ongoing nutrition alignment and check-ins
- Includes facility fee and customized protocols
Comprehensive Program
3–4 sessions per week
Tier 3: $75/session contact for availability
- Comprehensive strength model and fat loss system
- Proprietary nutrition model tailored to your schedule
- 6-week blocks with weekly overview and adjustments
Single Sessions
Standard 1:1 training
Customized 75-minute session: $115 (nutrition +$20)
- Side-by-side modeling and guiding throughout the session
- On-demand questions and coaching during the block
- Elite ketogenic and diabetic protocols available only at Rove
Questions, Answered
A few things people ask before they start training.
What if I’m new to this?
Most clients come in feeling “out of shape” or unsure where to start. We begin with simple movement, baseline testing, and coaching on how to breathe, brace, and move safely. The load and pace are built around your current level, not where you think you “should” be.
How many times per week do I need to train?
For meaningful change, most people train 2–4x per week. The 6-week fat-loss program is higher frequency on purpose; ongoing 1:1 clients choose a schedule that fits their life and recovery.
Do I have to follow a strict diet?
No rigid meal plans or crash diets. We focus on lowering inflammation, stabilizing blood sugar, and matching protein, fat, and carbs to your training. You’ll get clear guardrails and options that work with your preferences.
What if I have injuries or medical issues?
We regularly work with clients who have joint pain, desk-posture issues, or metabolic concerns. Training starts with a movement and history screen, and we adjust exercise selection, volume, and intensity to keep you progressing without making symptoms worse.
Is there really a guarantee on the 6-week program?
Yes. If you show up, follow the plan, and don’t see measurable progress, we refund the program. The guarantee exists to remove the risk on your side and force us to keep the process tight and data-driven.