Our Training Empowers You

Effective training creates dramatic results by allowing your body to do the work for you—by removing the brakes and roadblocks to fat burning and lean muscle growth. This is the secret to Rove’s success.

Metabolism Protocol

For clients with inflammation, low energy, or glucose / insulin issues who still want to train.

WHAT WE WORK ON

  • 2–3x/week strength + gait / core patterning
  • Low-inflammatory, high-fat plant & marine omega-3 nutrition
  • Timing carbs/fats to sessions, not all day
  • Weekly check-ins to adjust volume around recovery

WHAT THIS DOES

Brings inflammation down, improves daily energy, and makes fat loss actually possible — without wrecking your joints or hormones.

Best for: diabetes functionality, “tired but wired,” high-stress workers.

Recomposition Protocol

Your “leaner and stronger” track — visible change in 6–12 weeks, without crash dieting.

WHAT WE WORK ON

  • 3–4x/week resistance + metabolic finishers
  • Protein base + seed-oil elimination
  • Measurable targets for accountability
  • Technique refinement so you can lift more safely

WHAT THIS DOES

Drops fat while adding/keeping muscle, so you actually look athletic — not just lighter.

Best for: “I just want this to show,” general fat loss, event timelines.

Hybrid Power Protocol

For athletes and high performers who want strength + conditioning without losing body comp.

WHAT WE WORK ON

  • Strength priority (2–3 main lifts / week)
  • Conditioning blocks (sleds, tempo, circuits)
  • Mobility / tissue so volume is sustainable
  • Fueling around sessions to maintain muscle

WHAT THIS DOES

You move like an athlete again — faster, stronger, more durable — with enough nutrition to support it.

Best for: ex-athletes, hybrid run/lift, tactical or outdoor goals.

The Numbers

3-month average client results, BodySpec® scans and Quest® diagnostics

Program Options & Rates

Kirkland Urban • Redmond Education Hill

6-Week Program

Rebuild metabolism, improve fat oxidation, and add strength while controlling inflammation.

2 sessions/week + nutrition advising $1,500 flat
4 sessions/week + nutrition advising $2,500 flat
  • Initial assessment (strength, mobility, metabolic markers)
  • Custom plan with in-person coaching + at-home assignments
  • Weekly progress check-ins & accountability
  • Nutrition strategy for inflammation control
  • Final review (performance + body composition)
Apply for the 6-Week Program

Individual Sessions & Packages

For tune-ups, form work, or post-program progression.

  • Single session $115 ($115/session)
  • 8-session block $880 ($110/session)
  • 12-session block $1,260 ($105/session)
  • 24-session block $2,400 ($100/session)

Why ROVE

  • Science-driven AMPK↔mTOR training + nutrition timing
  • High-fat plant & marine omega-3 focus; seed-oil elimination
  • Hybrid strength + metabolic conditioning for real outcomes
Book a Session

Facilities

Inside Hustle Fit — Redmond & Kirkland (Washington)