movement + NUTRITIOn coaching packages
INTRODUCTION
WHY
Transform the world as you know it with movement and nourishment rituals.
Sir Isaac Newton taught us that every action has an equal and opposite reaction. When we think about the sheer number of actions we take in a given day – and all of the trillions of actions taken by the various cells within our body to orchestrate in our favor – the figure is truly unfathomable. And within our bodies and our lives – there are equal and opposite reactions. So it is easy to see how one aspect of a thought, feeling, or behavior can have a massive ripple effect on our health and the world around us – and vice versa!
Transformed offers my highest level of structure and support in those areas where you have some control: your relationship to movement and nourishment. You’ll be transforming the love you offer by taking exquisite care of yourself – and that, my friend, is the heart of alchemy.
WHAT
A 3-month integrative coaching package where you’ll:
- Get clear on your vision and values
- Declare a goal anchored in that vision/those values
- Begin a gut and microbiome reset and attunement designed to help you reach that goal
- Begin a custom-created movement program also designed to help you reach that goal
- Scaffold incremental, sustainable rituals that support your vision
- Discover how your nutrition and movement habits interact with other factors such as your mood, sleep, relationships, and more
- Grow a mindset that is resilient, aware, engaged, clear, and radically compassionate
- Fall in love with the process – reaching your goal will just be the cherry on top!
WHO
Suitable for anyone who is:
- Looking for a high level of integrative, holistic support
- Open and willing to explore old thought and behavior patterns
- Searching for some real structure and accountability to support transforming those patterns
- Prepared to make massive shift in their lifestyle, and patient enough to take it one step at a time
- Ready to break cycles of all-or-nothing thinking or perfectionism
- Done with living in constant survival mode and ready to fall in love with being alive
A FEW BENEFITS
Increased metabolism
Deeper, more restorative sleep
Greater confidence in food choices
Increased stabilty & strength
Enhanced & more stable energy
Transformed relationship with cravings
Greater flexibility & range of motion
Reduced stress & more laugh lines
Increased sensitivity & trust for body’s signals
Greater breath awareness & capacity
Increased anaerobic and aerobic endurance
Greater sense of health, empowerment, & self-worth
HOW IT WORKS
ENROLLMENT
Choose your level of accountability & enroll below.
INTAKE QUESTIONNAIRE
Complete the intake questionnaire to assess your current condition, symptoms, habits, goals, and unique movement and nutrition history. The questionnaire will be emailed to you after you enroll.
COACHING CALLS
From there, we’ll begin our coaching calls, which are completely co-creative and tailored to you. We’ll dive deep into your vision, values, current habits, history, and roadblocks. We’ll discuss any feedback about your movement and nutrition programs. We’ll start to compassionately pinpoint any underlying needs and patterns beneath the surface. We will take bold actions in the direction of your vision.
Note: While a Discovery Call is not required to enroll, it is highly encouraged to ensure you get the most out of this package and to help us get a jump-start on our journey together.
You can schedule a Discovery Call by clicking the button below:
email check-ins
You’ll receive weekly email check-ins and exercises that will help you develop skills, tools, insights, and awareness – gaining a whole new respect and appreciation for your body’s innate intelligence, abilities, and capacity for healing.
RITUAL integration
Over 3 months, using all the steps above, we’ll gradually build in rituals that align with your goal and learn how your nutrition and movement relate to the bigger picture of your life. We will safely and effectively transform your habits into rituals. And you will soon discover how the practice transforms the practitioner.
WHAT’S INCLUDED
LIVE PERSONAL VIDEO COACHING
3 – 12 live 60-min Zoom video calls with Rachel*
Support & accountability for both movement & nutrition
Powerful explorations into mindset
Video copies of your sessions
12-week exercise program
Custom tailored to your goal
Balanced strength, flexibility, & endurance
Recommendations based on your equipment, needs, experience, & ability
work ergonomics recommendations
Desk, chair, keyboard, & mouse set-up
Simple ways to implement movement into your workday
Before & after work mobility exercises
GUT & MICROBIOME RESET PROGRAM
Systematic elimination and reintegration of certain inflammatory foods
Grow your awareness about your body’s specific needs
Recommendations based on your history, goals, & experience
GROCERY LIST & RECIPES
Shop & cook with your body, the community, and the planet in mind
Learn to confidently read nutrition labels
Meal prep with mastery, efficiency, & love
email support & accountability
Weekly or twice-weekly emails with Rachel*
Thought exercises, mindfulness practices, reading, and mindset tools
Report any challenges, wins, or questions between video calls
private facebook tribe
Cultivate community
Share photos & videos
Get feedback on your questions
Lean on each other along the way
*Varies depending on level of support & accountability you choose
choose your level of support & accountability
TRANSFORMED | LEVEL 1
$400/month
3 x 60-min video calls total (1 per month)
1 x check-in email per week w/tools & exercises
All features listed in “What’s Included”
TRANSFORMED | LEVEL 2
$550/month
6 x 60-min video calls total (2 per month)
1 x check-in email per week w/tools & exercises
All features listed in “What’s Included”
TRANSFORMED | LEVEL 3
$850/month
12 x 60-min video calls total (1 per week)
2 x check-in emails per week w/tools & exercises
All features listed in “What’s Included”
“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.”
“Rachel was patient and let me express all my misgivings, while at the same time gently encouraging me to push myself and get started on a program, and goddamn, I started to listen and became a believer. Rachel is smart, and knowledgeable and has the ability to find your limits, and then push you beyond them. After two and a half years I can tell you unequivocally that it may have been my doctor who got me in the gym, but it was Rachel who kept me there.
She’ll tell you that I’m thinner, stronger and more flexible after our time together. All that is true. I’m healthier. I’ll also tell you that I’m more aware of my body – what and when I eat, and how and when I work out. She encourages when you need that, and kicks your ass when that’s the right approach. I’m in a better place because of her. Mostly, I’m happier. Thanks Rachel.”
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.