Step onstage with a complete competition-prep plan designed specifically for your physique, division, experience level, and show date. Whether you prefer in-person coaching or the flexibility of online training, Flex and Grind provides the personalized guidance, accountability, and structure you need to reach peak condition. Your training, nutrition, cardio, posing priorities, and weekly adjustments will work together to develop a balanced, competitive physique. Through the Flex and Grind Fitness app, you’ll be able to submit weekly check-ins, track your progress, sync your food diary, access exercise demonstration videos, review customized programs, and communicate directly with your coach. Personalized Coaching at Every Stage Your coach will guide you through every phase of your competitive journey—from the improvement season and contest preparation to peak week, show day, and your post-show transition. Every adjustment will be based on your progress, conditioning, recovery, performance, and the specific judging criteria for your division. You’ll arrive onstage confident, prepared, and ready to present your best physique. Competition Prep Includes Personalized training program Customized nutrition and macronutrient plan Cardio programming and adjustments Weekly progress check-ins Ongoing training and nutrition adjustments Peak-week planning Show-day preparation guidance Post-show transition support Exercise demonstration video library Food-diary tracking and syncing Direct coach communication through the Flex and Grind app Accountability and support throughout your prep Women’s Divisions Fit Model Bikini Wellness Fitness Figure Women’s Physique Women’s Bodybuilding Men’s Divisions Men’s Physique Classic Physique 212 Bodybuilding Men’s Bodybuilding Whether you’re preparing for your first competition or working toward the national or professional stage, Flex and Grind will provide the expertise, strategy, and support needed to bring your best package to the stage. Coaching Options Month-to-Month Coaching: Approximately $400 per month Four-Month Commitment: Approximately $350 per month Eight-Month Commitment: Approximately $300 per month Program pricing may vary based on the level of coaching and support required. All payments are final. No refunds will be issued.

Step onstage with a complete competition-prep plan designed specifically for your physique, division, experience level, and show date. Whether you prefer in-person coaching or the flexibility of online training, Flex and Grind provides the personalized guidance, accountability, and structure you need to reach peak condition. Your training, nutrition, cardio, posing priorities, and weekly adjustments will work together to develop a balanced, competitive physique. Through the Flex and Grind Fitness app, you’ll be able to submit weekly check-ins, track your progress, sync your food diary, access exercise demonstration videos, review customized programs, and communicate directly with your coach. Personalized Coaching at Every Stage Your coach will guide you through every phase of your competitive journey—from the improvement season and contest preparation to peak week, show day, and your post-show transition. Every adjustment will be based on your progress, conditioning, recovery, performance, and the specific judging criteria for your division. You’ll arrive onstage confident, prepared, and ready to present your best physique. Competition Prep Includes Personalized training program Customized nutrition and macronutrient plan Cardio programming and adjustments Weekly progress check-ins Ongoing training and nutrition adjustments Peak-week planning Show-day preparation guidance Post-show transition support Exercise demonstration video library Food-diary tracking and syncing Direct coach communication through the Flex and Grind app Accountability and support throughout your prep Women’s Divisions Fit Model Bikini Wellness Fitness Figure Women’s Physique Women’s Bodybuilding Men’s Divisions Men’s Physique Classic Physique 212 Bodybuilding Men’s Bodybuilding Whether you’re preparing for your first competition or working toward the national or professional stage, Flex and Grind will provide the expertise, strategy, and support needed to bring your best package to the stage. Coaching Options Month-to-Month Coaching: Approximately $400 per month Four-Month Commitment: Approximately $350 per month Eight-Month Commitment: Approximately $300 per month Program pricing may vary based on the level of coaching and support required. All payments are final. No refunds will be issued.

Step onstage with a complete competition-prep plan designed specifically for your physique, division, experience level, and show date. Whether you prefer in-person coaching or the flexibility of online training, Flex and Grind provides the personalized guidance, accountability, and structure you need to reach peak condition. Your training, nutrition, cardio, posing priorities, and weekly adjustments will work together to develop a balanced, competitive physique. Through the Flex and Grind Fitness app, you’ll be able to submit weekly check-ins, track your progress, sync your food diary, access exercise demonstration videos, review customized programs, and communicate directly with your coach. Personalized Coaching at Every Stage Your coach will guide you through every phase of your competitive journey—from the improvement season and contest preparation to peak week, show day, and your post-show transition. Every adjustment will be based on your progress, conditioning, recovery, performance, and the specific judging criteria for your division. You’ll arrive onstage confident, prepared, and ready to present your best physique. Competition Prep Includes Personalized training program Customized nutrition and macronutrient plan Cardio programming and adjustments Weekly progress check-ins Ongoing training and nutrition adjustments Peak-week planning Show-day preparation guidance Post-show transition support Exercise demonstration video library Food-diary tracking and syncing Direct coach communication through the Flex and Grind app Accountability and support throughout your prep Women’s Divisions Fit Model Bikini Wellness Fitness Figure Women’s Physique Women’s Bodybuilding Men’s Divisions Men’s Physique Classic Physique 212 Bodybuilding Men’s Bodybuilding Whether you’re preparing for your first competition or working toward the national or professional stage, Flex and Grind will provide the expertise, strategy, and support needed to bring your best package to the stage. Coaching Options Month-to-Month Coaching: Approximately $400 per month Four-Month Commitment: Approximately $350 per month Eight-Month Commitment: Approximately $300 per month Program pricing may vary based on the level of coaching and support required. All payments are final. No refunds will be issued.

Our personalized meal plan is designed to support your health, fitness goals, and overall well-being. Your plan will provide balanced meals, nutrient-rich food options, and practical guidance to help you develop healthier eating habits. Whether your goal is weight loss, improved energy, better performance, or overall nutrition, your meal plan will be customized around your individual needs, preferences, and lifestyle. Your Meal Plan Includes Personalized nutrition assessment Customized and balanced meal plan Nutrient-rich recipes Portion-control guidance Healthy eating strategies Nutrition education One-Time Fee: This personalized meal plan is available for a one-time fee and is not a recurring monthly subscription. All payments are final. No refunds will be issued.

This comprehensive workout plan is designed to improve your strength, endurance, flexibility, cardiovascular fitness, and overall well-being. Whether you’re beginning your fitness journey or looking for a more structured and effective routine, your program will be customized around your fitness level, goals, schedule, training location, and available equipment. Your Plan Includes Personalized fitness assessment Customized workout program Personalized cardio plan Abdominal training plan One voice coaching call with Rock to review your program and answer questions One-Time Payment This program requires a one-time fee. It is not a monthly subscription and includes one voice coaching call with Rock. All payments are final. No refunds will be issued.

Designed for all fitness levels, this comprehensive coaching program provides personalized training, complete nutrition guidance, and consistent accountability to help you achieve lasting results. Your nutrition coaching includes ongoing macronutrient adjustments, personalized meal planning, and practical guidance based on your goals and progress. Through the Flex and Grind Fitness app, you’ll have unlimited messaging access to Rock for questions, support, exercise alternatives, and program adjustments. Your workouts will be customized around your schedule, fitness level, preferred training location, and available equipment—whether you train at home, in a gym, or both. You’ll also receive two 30-minute coaching calls each month by phone or video. During these calls, Rock will review your progress and make any necessary training or nutrition adjustments to keep you moving toward optimal results. Investment $399 per month Three-month initial commitment required Your Program Includes Unlimited in-app messaging with Rock Fully personalized, periodized training program Instructional video for every exercise Exercise alternatives and program adjustments as needed Personalized nutrition education and support Ongoing macronutrient guidance Customized meal planning Two 30-minute coaching calls with Rock each month Training designed for your schedule and available equipment Payment Terms All payments are final. No refunds will be issued.

This focused eight-week training program is designed to build stronger, rounder, and more defined glutes through structured, progressive workouts. Whether you’re a beginner looking to enhance your shape or an experienced lifter ready to take your glute development to the next level, this program provides the training structure and progression needed to help you achieve noticeable results. Build strength, improve lower-body shape, and take your glute development to the next level with Flex and Grind.

Our Meal plan is a nutrition program designed to support and enhance your overall health and well-being. This program is tailored to provide you with the essential nutrients, balanced meals, and healthy eating habits necessary for sustained vitality and optimal functioning of your body. Whether you're aiming to improve your energy levels, maintain a healthy weight, or enhance your overall nutrition, we are here to guide you. Overview of what you can expect from the monthly nutrition plan: - Personalized Assessment - Balanced Meal Planning - Nutrient-Rich Recipes - One time price ($99) or you can do the monthly plan which updates every month (ask for detail on monthly reoccurring)

Our personalized package includes eight private, one-hour training sessions designed around your goals, fitness level, schedule, and individual needs. During each session, you’ll receive focused coaching, proper exercise instruction, and a customized training experience. Whether your goal is to build strength, lose body fat, improve flexibility, increase endurance, or enhance your overall well-being, your program will be structured to help you make measurable progress. I will closely monitor your performance and adjust your workouts as needed to keep you challenged, motivated, and moving safely toward your goals. Whether you’re new to fitness or an experienced athlete, you’ll receive the right combination of instruction, accountability, and support. Your Package Includes Eight private training sessions One hour of personalized coaching per session Training customized to your goals and fitness level Proper exercise-form instruction Progress tracking and program adjustments Consistent accountability and motivation Session Expiration Policy All eight sessions must be completed within 90 days of the purchase date. Any unused sessions will expire after the 90-day period. At Flex and Grind, we’re more than coaches—we’re committed partners in your fitness journey. Invest in yourself today and experience personalized, results-driven training that helps you become stronger, healthier, and more confident. All payments are final. No refunds will be issued.

On purchase, you will get 8 session credits for PT Session (expire after 90 days)