GrindTime Fitness is owned and operated by Coach Mel Rouse. Coach Mel is a Richmond, VA–based PhD trained, performance coach, NASM Performance Enhancement Specialist, NCSF-certified personal trainer, and Brian Cain Mental Performance Mastery–certified coach. A member of the 2025 WFA Division III National Champion Richmond Black Widows, Mel helps competitive and lifestyle athletes build pain-free strength, real speed, and durable confidence—in person and online.

Through her proven G.R.I.N.D. Method™—Groundwork & Movement Quality, Resilient Strength & Real Speed, Intentional Fueling & Recovery, Neural/Mental Performance, and Daily Discipline—clients improve movement, reduce injury risk, and unlock performance that actually transfers to sport and life. Programs blend evidence-based strength training, sprint mechanics, mobility and stability work, and simple nutrition coaching with recovery systems and weekly scorecards, so progress is measurable and sustainable—without wasting hours in the gym.

Mel has trained national champions in football and track & field and specializes in helping busy professionals, current and former athletes feel and perform at their peak again. If you want efficient, evidence-based performance and functional strength training, online coaching, or small-group strength and speed in Richmond, Virginia (and virtually nationwide), the GRIND Method delivers results that stick.