INCREASE YOUR STRENGTH
INTRODUCTION
WHY
Strong people are harder to kill.
It might sound gruff, but you know it’s true. Picking up and carrying heavy things builds not only physical, but mental fortitude and resilience. BUILD progresses you towards your edge in a systematic and a safe way that achieves big results in a small amount of time. Expect to see movements like squats, cleans, deadlifts, pushing, pulling, rotation, and plenty of unilateral work.
Get comfortable being uncomfortable and grow a newfound respect and appreciation for what your body is capable of with BUILD.
WHAT
A 12-week custom movement program that provides just the right amount of challenge
Frequency: 3-6 custom workouts a week based on your goal, availability, & experience
Length: 60-90 minutes/day
Equipment: Workouts can be performed at home, an open gym, or anywhere you can haul fitness toys. Resistance bands, TRX, kettlebells, dumbbells, barbells, and a sled are some of my top recommendations.
Flow: Each workout includes mobility, muscle activation, a main strength set with progressed compound movements, accessory strength, occasional metabolic conditioning, and a restorative cool-down.
Endurance: One or more aerobic/anaerobic workouts may also be included depending on goals and experience.
Support: Stay accountable and get support with weekly email check-ins and access to a private Facebook group.
WHO
This style of program is designed for intermediate to advanced weightlifters or cross-training athletes. If you’re looking for a challenge, BUILD will see that you raise the bar.
BUILD is also great for people who have access to a gym or equipment – as the program works best with plenty of access to heavy things.
A FEW BENEFITS
Increased overall stability & strength
Deeper, more restful sleep
Greater sex drive (& appeal)
Improved posture
Enhanced energy & vitality
Stronger core
Greater bone density
Increased muscle tone
Greater muscular endurance
Reduced stress & more laugh-lines
Increased power and speed
Stronger hands & feet
HOW IT WORKS
ENROLLMENT
Enroll by clicking the appropriate button below.
INTAKE QUESTIONNAIRE
Complete the intake questionnaire to assess your current goals, any injuries or movement restrictions, equipment access, workout availability, and unique movement history and preferences. The questionnaire will be emailed to you within 48 hours after you enroll.
THE PROGRAM
From there, I’ll get to work designing your 12-week custom workout program. You’ll receive an email with access to your program within 5-10 business days of submitting your intake questionnaire.
Each of your workouts will include mobility, muscle activation, a main strength set with progressed compound movements, accessory strength, occasional metabolic conditioning, and a restorative cool-down.
One or more aerobic/anaerobic workouts may also be included depending on goals and experience.
email check-ins
You’ll receive weekly email check-ins to support you and to hold you accountable. Use this opportunity to also celebrate wins, ask questions about your program, and receive feedback.
celebrate & support fellow movers
Throughout your program and until the end of eternity, you’ll have access to our private Ritual Movement Facebook tribe. Members come from many backgrounds and experience-levels, so this is a great place to give and receive feedback, post videos from your workouts, and cultivate a global movement family.
WHAT’S INCLUDED
12-week exercise program
Custom tailored to your goal
A strength focus, balanced w/ flexibility & endurance
Recommendations based on your equipment, needs, experience, & ability
3-6 WORKOUTS PER WEEK*
60-90 minutes long*
Mobility, muscle activation, main strength set, accessory strength, occasional metabolic conditioning, & restorative cool-down
One or more endurance workouts may also be included depending on goals & experience
email support & accountability
Weekly emails with Rachel
Ask any questions about your program or the exercises within it
Get feedback on form, performance, & progression
Report any challenges or wins
private facebook tribe
Build a community
Share photos & videos
Get feedback on your questions
Lean on fellow movers for support and encouragement
Share your light
*Number & length of workouts varies depending on your goal, availability, and exercise experience
“I have worked with numerous personal trainers that are one trick ponies. They are either great at building strength, improving endurance or making you more efficient at CrossFit.
It wasn’t until I started working with Rachel that I understood the difference and overall value of a fitness coach. She took into consideration all the different facets of my life. We worked on my chronic lower back pain by working on muscle imbalances created by movement patterns I neglected. We improved my exercise capacity by adding differing aerobic workouts that complimented my strength program. We constantly discussed my nutrition and sleep to see the net effect. I am currently in my overall best fitness level. This has all been accomplished by Rachel’s expert understanding of what my body needed while facilitating my personal goals.
In the 2 years we have worked together, I have never felt better. Rachel has introduced positive lasting lifestyle changes as my coach.”
“She is motivating, careful, and observant. She challenges me to do things outside my comfort zone to increase my endurance, strength and flexibility.
After 2 compression fractures in my spine, I was nervous about working out hard. Rachel listens to my concerns, researches the various exercises she plans for me and helps me maintain proper form to avoid injury while building strength.
I am happy to report that in the 6 months of working with Rachel I increased my muscle mass by 5 pounds – quite an accomplishment for a 49 year old woman!”
Frequently Asked Questions
“it is not the answer that enlightens, but the question.” -eugene ionesco
how fast can i expect to see results?
Everyone’s bodies, goals, and circumstances are completely unique – and thus will vary incredibly. And while results are important indicators of progress, we are importantly building dedication, trust, and awareness to the process in our work together.
what if i'm new to exercise?
Great! I’ve got experience working with people of all abilities. Together, we will gradually grow your comfort zone as we teeter on the edges of what’s new to you. You will learn basic movement mechanics and build a foundation of conditioning that will set you up for a lifetime of healthy and enriching movement.
WHAT IF I HAVE AN INJURY OR MOVEMENT RESTRICTION?
First and foremost – it is up to you to follow guidelines your physician has given you regarding any procedure or evaluation. Every body has the capacity to move, and I am happy to work with you on creating safe and engaging ways to increase full-body stability, flexibility, and endurance.
what if i have dietary restrictions?
Everyone’s gut is like a fingerprint – it’s completely unique to you. We all have certain foods we tolerate better than others. We will work together to determine how nutrition contributes to your current state. This will require an open-mindedness, trust, and willingness to try something new. We will not be introducing anything to which you have an established allergic reaction.
what equipment & technology will i need?
All you’ll need is a phone and/or computer with a reliable internet connection. As of now, all coaching and materials are delivered via Zoom and email.
Note: For Movement Programs, please check the specific requirements of the program you’re considering.
what is your refund policy?
I do not provide refunds for any of my offerings. I will provide everything that is included as detailed on this website. It is your responsibility to show up and reap the benefits of your hard work and the materials and coaching provided.