FORM YOUR FOUNDATION
INTRODUCTION
WHY
Our bodies are designed to move and to move often – and we don’t need a gym full of equipment to do so!
A proper foundation is necessary for any exercise program, and GROUND is a superb way to begin to embody the very basics of functional movement patterns like crawling, squatting, pushing, pulling, rolling, hinging and more.
Start fresh, target your weaknesses or imbalances, or just bring greater awareness and intention to your movement with GROUND.
WHAT
A 12-week custom movement program that progresses right along with you
Frequency: 3-5 custom workouts a week based on your goal, availability, & experience
Length: 30-60 minutes/day
Equipment: Workouts can be performed anywhere and with little to no equipment (resistance bands and/or TRX are recommended).
Flow: Each workout includes mobility, muscle activation, a main set focused on functional, full-body compound movements, 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.
WHO
This style of program is designed for people new to exercise, coming back after an injury or a long time away, wanting to target weaknesses or imbalances, or who are interested in a refresher on movement fundamentals.
GROUND is also great for people who are traveling – as the program has little to no equipment requirements.
A FEW BENEFITS
Increased overall stability
Deeper, more restful sleep
Greater flexibility & range of motion
Improved posture
Enhanced energy & vitality
Stronger core
Reduced risk of injury
Better balance & coordination
Greater muscular endurance
Reduced stress & more laugh-lines
Greater symmetry between left/right & front/back
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 set focused on functional, full-body compound movements, 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
Balanced strength, flexibility, & endurance
Recommendations based on your equipment, needs, experience, & ability
3 - 5 WORKOUTS PER WEEK*
30-60 minutes long*
Mobility, muscle activation, main muscular endurance set, 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
“Rachel’s knowledge in the field of fitness ranges in a variety of areas from yoga to weight lifting to muscular endurance. Rachel’s knowledge of the health and wellness field is amazing, however what stands out the most to me in Rachel is her genuine and effortless ability to make others feel comfortable and confident in their own skin.
I remember one of the first few weeks training with Rachel she told me something that has shifted the way that I view myself, she told me “Hannah instead of focusing on the things you don’t like about your body try and focus on all of the amazing things that your body does for you.” Rachel has helped me to not only keep my body healthy but has encouraged me to love the skin that I am in.”
“She demonstrates not only mastery for her fitness coach role, but also the ability to take on just how difficult, yet critical, a lifestyle shift is to an individual.
In fact, she is uniquely qualified to easily discuss, understand and overcome our emotional and psychological challenges throughout. I and other professionals she coached had the desire to shift lifestyles.
But I believe it was her past education, professional research duties and scientific writing capabilities all combined together that made her a fantastic motivational fitness coach. She was able to better understand discuss self-control and goal balancing, applying pragmatic assessments to succeed throughout.
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.