COACHING PACKAGES
Coaching for men over 40 who want to train consistently again, build strength and muscle, or improve body composition after an injury, a setback or years away. Your plan is built on the A.R.C. Method™ around your movement history, schedule, equipment and goals. Not a generic template.
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HOW IT WORKS
The Blueprint to Results
Apply
Fill out the comprehensive application to ensure we are a good fit and your goals are realistic.
Strategy
We jump on a call to map out exactly what the next 12-16 weeks will look like for your specific lifestyle.
Build
I build your custom training block, calculate your precise macros, and set your tracking dashboard.
Execute
You put in the work. We review data weekly, make aggressive adjustments, and force progress.
The Foundation of Every Program
THE A.R.C. METHOD™
Assess your starting point. Rebuild your foundation. Condition for lasting progress.
You can’t improve what you haven’t assessed. Before choosing exercises or adding intensity, I look at your movement, injury history, daily demands, and goals. That information guides what we work on, how we progress, and when we adjust.
ASSESS
The JAM Protocol™ — Joint Assessment & Mobility
Know your starting point before you start pushing.
We assess how your body moves, where you’re limited, and what needs attention before building your training plan.
- →Review your injury history and daily physical demands.
- →Check posture from head to feet.
- →Assess range of motion and control at each major joint.
- →Screen key movements: squat, hinge, lunge, and press.
- →Compare left and right sides to identify imbalances.
- →Build your JAM Report: a joint-by-joint summary, your main limitations, and priorities for your plan.
REBUILD
The 4R Rebuild System™
Improve the pattern before increasing the demand.
Your assessment determines where we begin. The four steps develop the mobility, strength, and control needed for more demanding training.
- →Release: Address tension and guarding that may restrict movement.
- →Restore: Work toward the range of motion you need.
- →Reinforce: Develop strength and control within that range.
- →Reintegrate: Apply those improvements to coordinated, full-body movement.
Progression is based on demonstrated movement quality and control—not a deadline that pushes you ahead before you’re ready.
CONDITION
The 3C Condition System™
Turn a stronger foundation into stronger performance.
With exercises selected around your assessment, training progresses through three priorities:
- →Control: Perform each movement with consistent technique under load.
- →Capacity: Build muscle, training tolerance, and work capacity.
- →Command: Develop strength you can apply with confidence.
Every session builds on the last, with adjustments based on how you move, perform, and recover.
MEASURED EVERY FOUR WEEKS
Included in every program—even the Move & Thrive App.
Repeat your JAM screen every four weeks to compare your results and identify what needs attention next. Track changes in mobility, control, and movement—not just what you see in the mirror.
Your progress determines what comes next.
JAM finds it. 4R fixes it. 3C builds it.
One connected process. A clear starting point. Training built around you.
Signature Program
THE 16-WEEK BODY
TRANSFORMATION
Best for: Men over 40 who want one structured 16-week block with a clear start and finish
For over 25 years I've lived in the trenches of this industry. IFBB Pro Bodybuilder. Kinesiologist. Sports Nutritionist. Master Trainer. I've coached high performers, busy executives, and men who believed their best shape was a decade behind them.
It isn't.
This program exists for men over 40 who want to strip stubborn fat, build real muscle, and reclaim the energy they had years ago. No wrecked joints. No hours lost in the gym. Just results built for where your body is now.
WHY IT WORKS
After 40, the rules change. Recovery slows. Metabolism shifts. Old injuries surface. Generic programming built for 25-year-olds simply fails you.
This program uses my A.R.C. Method™. Assess reviews movement and training history. Rebuild develops mobility and control. Condition progresses strength work as capacity grows.
THE RESULTS
In 16 weeks, you'll see it and feel it:
- Visible muscle definition
- A leaner waist and reduced belly fat
- Better posture and pain-free mobility
- Sharper energy, focus, and confidence
- Habits built to last well beyond the program
WHAT'S INCLUDED
- Custom Training: 45 to 60 minute sessions, 3 to 5 days a week, built around your schedule and equipment.
- Sustainable Nutrition: No fads. No starvation. A clear plan that fits your actual life.
- Mobility & Injury Prevention: Train hard and stay pain-free doing it.
- Direct Coaching: Weekly check-ins, progress tracking, and real-time adjustments from me.
- Full Accountability: You'll never wonder what's next. I'm in this with you every step.
CAD. Taxes included
Best for: Men who want weekly accountability, nutrition guidance and direct coaching
- Everything in Self-Guided: The full foundation, built in
- Tailored Nutrition Guidelines: Structured around your physiology, not generic macros
- Video Form & Movement Analysis: Every lift reviewed, every pattern corrected
- Weekly Video Check-Ins: Face-to-face accountability, every week
- Daily Habit Tracking: Precision monitoring of the behaviors that drive results
- Priority WhatsApp Access: Direct line to your coach, no waiting
CAD. Taxes included
Best for: Experienced lifters who want custom programming and periodic recalibration, with limited coaching access
- Bespoke Training Architecture: Programming engineered around your body and goals
- Precision Macro & Caloric Targets: Dialed in to your physiology, not a generic calculator
- Monthly Performance Recalibration: Your protocol evolves as you do
- Limited Coaching Access: Priority email support, 48 hour response
CAD. Taxes included
Best for: Clients who want the highest level of access and more frequent strategy support
- Everything in 1:1 Coaching: The full framework, included
- Custom Daily Meal Architecture: Built meal-by-meal around your physiology and schedule
- Bi-Weekly Strategy Calls: Face-to-face with Rob, refining the plan in real time
- On-Demand Travel & Hotel Protocols: No excuse, no missed sessions, anywhere in the world
- Direct 24/7 Access to Rob: A true concierge line to your coach
- Bloodwork & Lab Review: Your internal biomarkers factored into the protocol
- Video Form & Movement Analysis: Every lift reviewed, every pattern corrected
- Mindset Coaching & Lifestyle Mentorship: The psychology and habits behind sustained transformation
Train With Rob In Person
PERSONAL & PARTNER TRAINING
Hands-on coaching built around your goals, current ability, movement quality, and performance. All sessions are approximately 60 minutes.
In-Person Training from $96.60/session
CAD. Taxes included
Serving Ottawa
613 LIFT
80 Jamie Ave.Nepean, ON, Canada
CAD. Taxes included
Best for: Local clients who want hands-on technique coaching with Rob
CAD. Taxes included
Best for: Local clients who want hands-on technique coaching with Rob
WHAT'S INCLUDED
MOVE BETTER. FEEL BETTER. LOOK BETTER.
COMPARE PACKAGES
The 16-Week Transformation is a fixed 16-week block. Monthly coaching offers ongoing support.
Billing, cancellation and refund terms (opens in a new tab)Details not stated are marked Not specified. Scroll inside the table to see every package.
| Feature | 16-Week Transformation | Self-Guided | 1:1 Coaching (Recommended) | Elite VIP | In-Person Training |
|---|---|---|---|---|---|
| Level of contact | Direct coaching from Rob | Programming plus limited email access | Weekly direct coaching | Everything in 1:1 plus direct 24/7 access to Rob | Approximately 60 minute individual or partner sessions |
| Check-in frequency | Weekly check ins | Monthly performance recalibration. Weekly check ins not specified | Weekly video check ins | Weekly video check ins plus Bi-Weekly strategy calls | Not specified |
| Nutrition support | Sustainable nutrition plan | Precision macro and caloric targets | Tailored nutrition guidelines | Custom daily meal architecture | Not specified |
| Programming updates | Progress tracking and real time adjustments | Monthly performance recalibration | Monthly recalibration plus video form analysis | Everything in 1:1, refined on strategy calls | Progressive programming adjusted to performance |
| Response channel | Not specified | Priority email, 48 hour response | Priority WhatsApp | Priority WhatsApp included. Direct 24/7 access to Rob | Not specified |