shift your habits for good
How to cultivate healthy, lasting habits with ease by leaning into your authentic needs and desires.
What’s the difference between the person who’s consistently maintaining a healthy weight, moving in ways that feel playful and fun, feeling full of energy and vitality, and able to confidently do the things they love without pain or shame…
And the person who’s constantly yo-yoing up and down on the scale, white knuckling it to get the the gym, exhausted and reacting to their calendar, and beating themselves up as the perfectionist in them takes over?
Here’s what you’ve been led to believe:
(P.S. None of these are the correct answer by the way)
1) Tremendous willpower to override all temptations
2) Setting bigger, more ambitious goals
3) A restrictive diet with no wiggle room for enjoyment or pleasure
4) A 30-day all-or-nothing “challenge” to jump-start your “new you”
5) Spending hours upon hours at the gym to make up for any “surplus” calories
The truth about how you cultivate healthy, lasting habits?
IT’S ABOUT SIMPLE BEHAVIOR AND MINDSET STRATEGIES THAT PREDICTABLY HELP YOU LEAN INTO YOUR OWN AUTHENTIC NEEDS AND DESIRES.
IS FOR PEOPLE WHO WANT TO WAKE UP IN THE MORNING FEELING CLEAR AND CONFIDENT ABOUT HOW TO ACHIEVE THEIR HEALTH GOALS, BUILD CONSISTENCY THEY CAN BE PROUD OF, SEE THE POWER OF COMPOUNDING HABITS OVER TIME, AND HAVE PEACE OF MIND KNOWING THAT THEY’LL CONTINUE TO GET HEALTHIER WITHOUT SACRIFICING WHAT THEY TRULY LOVE.
WELCOME TO YOUR NEW LIFESTYLE:
FIRST, WE’LL GET CLEAR ON YOUR VISION FOR YOUR HEALTH AND CREATE A STRUCTURED PATH TO GET THERE.
Up until now, you’ve been doing your best and piecing things together based on what you’ve seen others do to get healthy, am I right? That’s where this stops. Together inside The Make It Or Break It program, we’re going to get crystal clear on what’s authentically important to you and define some achievable goals in alignment with that vision. We’ll identify a long-term goal, a few specific, measurable milestones on your way to that that goal, and craft the building-block behavior and mindset changes that will lead you to that goal in a gradual, sustainable, and reliable way.
ONCE YOU HAVE YOUR PATH STRUCTURED, WE’LL FOCUS ON SIMPLE AND PROVEN SELF-CONTROL AND MOTIVATIONAL STRATEGIES.
This is where you’ll narrow in on your own unique motivational leverage-points. No more trying to prove yourself by overhauling all your habits at once. No more white-knuckling it to establish a new, tedious, 20-step health routine. I’ll teach you to lean your natural inclinations and design your environment to reduce friction and build new habits one-by-one. You’ll embody habits that help you feel autonomous, effective, and supported. Do this part right, and you can reach your health goals without changing much else. (See? Told you it would be easy.)
FINALLY, YOU’LL LEARN HOW TO RESPOND TO OBSTACLES AND SET-BACKS IN A WAY THAT LEAVES YOU EMPOWERED AND REFOCUSED.
Want to end the cycle of perfectionism and defeating self-talk that has you feeling like you always have to start over? Get passed the “what the heck” moments that derail your progress for longer than you’d like them to? And move toward a healthier you with integrity and grace? I’ll show you how. Learn how the experts navigate failures and the mindset tools they use to help them build the consistency that’s required to make a real, tangible change.
WHAT YOU’LL RECEIVE
1:1 COACHING CALLS
2 x 30-minute video coaching calls with Rachel scheduled at your convenience
Personalized guidance and support for your unique health goals and habit design
Option to record sessions to go back and review
Live group Q&A calls
3 x 60-minute live question and answer sessions to deep-dive into your personal interests and questions
You’ll have the option to presubmit questions, ask them live, or get coaching hot-seat style
Saturdays at 9a CST on Weeks 2, 4, and 6
You’ll also have a 30-minute orientation call to kick-off the party, meet your coach and group, and review program details. The call is Wednesday, 12p CST on February 8th
LIBRARY OF SELF-STUDY MODULES
A series of video modules for you to view each week at your own convenience
We’ll cover all the nitty gritty skills, tools, and mindset it takes to design and stick to habits for the long haul
Reflection exercises to bring the coursework to life
NOURISHING RECIPE COLLECTION
Access to Rachel’s favorite go-to delicious and nutritious recipes
Dishes will be consist of gut-friendly whole-food ingredients hand chosen to reduce inflammation, increase energy, stabilize blood sugar, and leave you feeling satisfied
12-week exercise program
General programs for beginner, intermediate, and advanced movers
Balanced strength, flexibility, & endurance
Designed for little to no equipment so workouts can be performed at home
Facebook community
Connect with fellow group-members for support & accountability
Share progress and insights
Get feedback on your questions
Lean on like-minded individuals also on their transformative health journey
About Rachel
your make it or break it guide
Rachel is an integrative health and mindset coach with a knack for transforming habits.
She’s a cross-pollinator of all areas of physical, mental, and emotional health. And someone who leverages this integrated understanding as a vehicle for self-love and growth.
Rachel’s also a former scientist with an ongoing joy to experiment personally before introducing techniques to clients. And to watch, in awe, the discoveries and transformations that unfold amidst the co-creation.
Most importantly, she’s a believer that you already have everything you could ever need within you. And that sometimes all you need is a reminder.
“Rachel is an incredibly caring and dedicated coach who truly cares about her clients and wants to instill true change to reach a greater collective goal. But it is never as simplistic as “lose weight” or “look better.” She has an inherent ability to know how to go beyond to get to the deeper issues to really understand the cause. I found this to be the case with me. I am an extremely busy CEO and spread thin in many directions. I don’t have the answer yet to solving how to stop this, so she patiently worked with me to start small and pick a few baby steps to begin with. I loved her approach and felt by carving small things in my life I can dig into I could celebrate the wins and create change gradually instead of feel failure from being overwhelmed and giving up.
When life gets in the way and challenges arise, she is always so positive and helpful to get back on the wagon and keep going. I love her outlook on fitness and achieving goals overall. She is very talented, and I would highly recommend her as a motivational coach in any capacity as I believe working with her can truly be life changing.”
“After years of dedication to my family and my career, I decided to recommit myself to my health. But I was stuck. Every gym I joined I left; every diet I picked up I abandoned; every self-help practice I began I ended. I was more than willing to provide the effort and desire needed to grow but I needed support and knowledge to help me succeed.
Rachel consistently provides the proper motivation for the given situation as needed – not more, not less. Whether it was a motivating supportive cheer, a challenging kick in the ass, a detailed and thorough explanation as to why, or an ear for understanding, Rachel has consistently listened and provided the support I needed to help me live a healthier and more fulfilling life. Over the past ~3 years I have witnessed Rachel doing the same with all personality types – from sarcastic to the shy, uber athlete to the person just getting started, Rachel seems to mesh well with everyone. Much like them, I have emerged with a greater sense of self, knowledge of what works for me, and ability to get myself out of neutral (if it ever comes to that point again). I am stronger physically, mentally, and have more energy than I did a decade ago. And while my journey is far from complete, I know now I will succeed, and it is in no small part attributable to the guidance Rachel has provided me.”
“Hello! My name is Bart and I am CEO and Founder of Digital Direction, a 17 year old Chicago based IT consulting firm. I just turned 50 and I must tell you up front, I feel like I am in amazing shape both mentally and physically. However, that wasn’t always the case.
I have been very active and in good physical condition the majority of my life but work and pizza and wings and beer caught up to me in my early 40s. I am 6’4” and ballooned up to 270lbs. I tried many diets and workouts through my 40s but I just couldn’t seem to get consistency in my food intake and workouts. I was lacking education, direction, and accountability. Fortunately, that’s when Rachel entered my life! Her guidance through the design and implementation of the right training program for me has changed my life in so many amazing ways. One thing I did learn is that the only way to success is your own accountability…only I could make the change to create health as my top 3 values. However, without the right roadmap and direction and especially with out the accountability check ins, I would have never been able to achieve the health standard I have now. The only real negative was the cost of new clothes…since my body changed a couple times through out the past year, clothing was a challenge…a small price to pay for real health!!”
“Over the past 10 years, I’ve enjoyed setting goals based on endurance events. However, after my last event in 2021, I was left wondering what my next goal would be. Without a specific event in mind, I felt a little lost. I came to Rachel with a desire to take a new approach to goal setting; something beyond just finding the next race and adding to my calendar. The result was going through a series of exercises that ended up giving me more than just my next goal. I learned to identify my core values, envision my future self, build effective routines and rituals, and challenge the self-talk that often gets in the way of living a full life. Having Rachel as a guide kept me accountable and on track to explore these issues. I would not have gotten there on my own!
Like many people, I felt stuck as we started to come out of the pandemic. And while I’ve been effective in establishing fitness and health goals over the years, I always felt that there was something missing. And while these goals were admirable and audacious, I wasn’t always able to connect them to a deeper purpose. Where Rachel immediately offered great value was in our early exercises of envisioning my future life and articulating my core values. If you are an athlete, these exercises are important. But if you are an individual looking for a more meaningful existence, these exercises are also extremely beneficial. One of my key takeaways will be constantly returning to that future vision and using my core values as a guide for all the important decisions I make going forward.”
“Make It Or Break It” begins February 8th, 2023
You’ve been waiting for the perfect opportunity to step into the healthiest version of yourself.
If you’re drawn to this experience, there’s a reason.. a nudge. A “YES” rising up from the soles of your feet and the depths of your heart.
It’s telling you, your time is NOW!
Enroll in Make It Or Break It by clicking “Enrolle Now.” You can also submit your interest by emailing the employer who extended this offer to you.
Looking forward to seeing you in the program!
With Love, Rachel
Frequently Asked Questions
“it is not the answer that enlightens, but the question.” -eugene ionesco
How much time will this program require?
On Weeks 1, 4, & 6 we have a live 60-minute Q&A coaching call. It’s best to be live for those, although if you have to miss – there will be a recording available to you.
You’ll also have 2 x 30-minute 1:1 coaching calls with Rachel.
Besides the live coaching calls, plan to set aside 30-60 minutes weekly to view materials and complete the reflection exercises.
WHEN are the group Q&A calls with Rachel?
There will be a 30-minute orientation call to kick-off the party, meet your coach and group, and review program details. The call is Wednesday, 12p CST on February 8th.
Other calls will be 60-minutes on Saturdays, 9a CST on Weeks 2, 4, & 6 (2/18, 3/4, & 3/18). You can presubmit questions ahead of time – and there will be recordings available to you.
The group call times don't work - can I still participate?
Absolutely! Calls will be recorded and live on our group Facebook page. You will have access to the videos to watch or listen to at any time.
when are the 1:1 calls?
After you enroll, you’ll have the opportunity to schedule your 2 x 30-minute sessions with Rachel at your convenience.
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.
how many people will be in the program?
Make It Or Break It is a dynamic and intimate program with between 25-50 people at one time.
What is the cost of the program?
This program is dedicated solely to corporate wellness offerings. Inquire with your employer whether you’re eligible for this benefit, or put them in contact with Rachel to enroll.
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 Google Meet/Facebook, our TRM platform, and email.
How can I continue to work with Rachel after the program?
You’ll have exclusive disounted access to 1:1 coaching with Rachel as well as continued bi-monthly live Q&A calls.
Inquire with Rachel about taking your habit coaching deeper.
Are there refunds or guarantees?
No, we do not promise permanent behavior change or guarantee results. All results are up to you and your resilience and skill in implementing. We never make refunds, so once you’re in, you’re in.