Weight that comes off
A plan built around losing fat steadily, without crash diets or punishing yourself.
Women 38 to 48 · West Chester, OH
Lose the weight. Get in shape. For good.
I train for results. Strength, cardio and flexibility coaching for women who are done starting over.
The System
I'm not training you to just work out. I'm training you to reach your goal.
Strength
The base of everything. Muscle you build keeps working for you long after the session ends.
Cardio
Conditioning that burns, builds your engine, and makes everyday life feel easier.
Flexibility
Mobility work so you move well, stay unhurt, and keep showing up.
What you get
Your body is the asset every other result depends on.
Here is what consistent work gets you.
Real strength
Lift, carry and move with confidence, at any age, starting from zero if that's where you are.
A body you trust
Better energy, better mobility, and a routine you can keep for years, not weeks.
Sound familiar?
You've tried. It didn't stick.
- I've lost the same ten pounds five times.
- I walk into a gym and don't know where to start.
- I'm busy, I'm tired, and I'm not getting younger.
None of that is a character flaw. It's a missing plan. That's what I build.
Train by example
Your coach
Coached by someone who lives it.
I'm Adam Montrose. I've been training consistently since college, and for years people have asked me for workouts and meal plans. Trose Fitness and Performance is how I answer them properly.
I train by example. Looking at me, you can see the results I've gotten for myself, and I'll bring that same consistency to your plan.
Adam Montrose
More about AdamFounding clients
Be my next success story.
I'm taking on a small group of founding clients who want to lose weight and get in shape, with direct coaching from me.
Client results are coming soon. I would rather show you real ones than made-up ones.
Get In TouchHow it works
Three steps. No guesswork.
Get in touch
Send a message with where you are and where you want to be.
Get your plan
Strength, cardio and flexibility built for your body, your schedule, and your goal, with nutrition if you want it.
Do the work, together
Online coaching and check-ins keep you consistent, and we adjust as you progress.
Questions
Straight answers.
I'm a total beginner. Is this too much for me?
No. We start where you are, not where I am. Strength, cardio and flexibility are scaled to you from week one, and we build from there.
Will this fit around my life, or my sport's season?
Yes. Online coaching means the plan moves with your schedule. If you compete, we adjust the load in-season so training supports you instead of wearing you down.
Will this transfer to my sport?
Strength, conditioning and mobility carry over to almost everything. If you play, tell me what you play and we'll weight the plan toward it.
Do I need a meal plan too?
Losing weight is half training, half food. Nutrition coaching is available on its own or alongside training, and you can start with the free calculator.