Self-Care Group Course: Put Yourself On Your To-Do List
a 30-day Group coaching program where you'll build healthy boundaries around exercise, eating well and natural stress management.
Get to where you want in your career and health without burnout or feeling guilty for spending time on yourself. Build a life you love and figure out how to manage those extra stressors that come with work.
Often times work can add extra stressors to your life - emotional eating, weight gain and physical burnout.
And spending all day running around taking care of everyone and everything else is a sure fire way to burn out faster than a candle in a rainstorm.
You can advance your career without feeling like your falling apart or sacrificing your health along the way.
I know that you're already working really hard at finding balance but you feel
- Overwhelmed, overworked and underappreciated for the hours you put in
- Constantly stressed out and keep bringing work home with you
- & Like you never have any calendar space for your exercise, home cooking or some good old fashioned Netflix and chill
Because there's always something more to do, someone that needs your attention and a list of tasks a mile long.
You're a hard-working driven woman that is determined to leave her mark in this world. And while you watched your parents work 60-80 hour weeks and vowed to never do the same, you've looked around and found yourself in the same boat.
But you know that there's a way to not feel overworked, beaten down and constantly stressed. To be financially successful and abundant while being physically fit and confident in the way you look and feel.
Because other people do it every day, so why not you?
This group coaching program is the perfect fit for the busy professional with a booked calendar who wants to take action now so they can avoid the cost and headache of health problems in the future.
You would love to:
advance your career and easily manage being busier
avoid costly health problems in the future
actually go to the gym you're a member of
increase your confidence
Stop living with that stress knot in your neck
not take work home with you
know how to work hard and play hard
follow through when you make a plan to exercise
STOP SABOTAGING YOUR progress
find a balance between eating out and home cooking
BE YOUR IDEAL DRESS SIZE
not live on a diet or a strict eating plan - after all you love food!
NOT BINGE ON SUGAR OR CARBS
FEEL AMAZING IN YOUR SKIN
easily manage stress
use Food for fuel and not emotions
be able to go out and indulge without guilt
Whether you want to eat better, cook more at home, exercise consistently or take long walks on the beach…one thing is true – it starts with you deciding that you’re going to spend on yourself and then actually doing it.
Because you’re amazing – you’re actually Wonder Woman hiding under those glasses – and it's time you treated yourself like the hero that you are.
I’m here to bring that balance in your life.
and stop you from having to start over all the time.
And I totally get it; I’ve been in that boat. I always told myself that "I don't have time for that" and my body really suffered from it.
I constantly craved sugar, caffeine and gave my body whatever it wanted whenever it wanted it. I honestly didn't see a problem with it, after all I worked hard and I deserved this glass of wine!
But I hated exercise, hated sweating and couldn't imagine ever enjoying being in a gym or just going for a 10k run on the weekend for fun. I stopped exercising and my muscles got weaker as time went on. I couldn't do a push up to save myself and running was out of the question.
I completely burned out and ended up bed ridden with chronic pain for two years. And I only got better when I unapologetically put myself first – valuing my health and spending time on it is the best decision I’ve ever made.
My turning point was when I addressed why I was eating and healed the emotional reasons driving my decisions. When I shifted my mindset around exercise and found my powerful motivation to keep moving each and every day.
I'm here to help you rebuild the reasons behind why you eat and exercise so you can look and feel the way you've always wanted to.
You May Feel Like
There's always something more important
You have to work longer and harder than everyone else
Exercising is the worst
There's no way you could be happy eating healthy
It's too hard to change your habits, you've already tried and it didn't last
You keep wasting money on exercise DVD's and meal plans that don't work
You start new things all the time but fall bad into bad habits sooner rather than later
Nothing ever sticks and you constantly start over
The spin bike in your house spends more time drying clothes than being a bike
It takes too much time to cook at home and meal prep
It’s natural to put yourself last because you’ve always take care of everyone else first
The problem is that your mind has a story around what bad thing will happen if you had your ideal life.
So you’re actually unconsciously sabotaging yourself. Any time you try to change, your mind automatically protects itself from that fear and throws a reason in your path for why you shouldn't do that new thing.
AND WHAT YOU NEED ARE THE TOOLS TO REDEFINE THAT STORY, STOP THE SABOTAGE & the accountability that I give you to follow through in a way you never have before.
What would your life look like in 2 months if you found a way to love exercise, keep your cravings in check, eat without guilt and easily manage your stress?
IF YOU GIVE ME 4 WEEKS OF YOUR TIME, I’LL GIVE YOU THE KEY TO A BALANCED LIFESTYLE.
We’re going to take targeted action on putting yourself first without guilt or sacrificing your dedication to your family, business or relationships.
Because today is the day you take your life back.
And it’s definitely time you stopped feeling guilty for spending time on yourself and got the health, life and body you know you deserve.
The Self-Care Group Course
Is here to help you make the small shifts you need to find that balance and match the time and effort you put into your work with your own self-care. Because you can accomplish all that you want to, but you can't do it if you burn out before you get there.
BUILD YOUR VERSION OF HEALTHY.
"I found that I didn’t value exercise or taking care of myself like I valued money or my business. That was huge for me to recognize. When I learned why I didn’t value me or my health it changed everything. I’m now exercising consistently without feeling guilty and I even miss it if I don't exercise that day!"
The 30-Day Self-Care Group Course Is For You If
- You JUST want exercise to be easy for once in your life.
- You need a super flexible coaching schedule because your life changes fast.
- You want to recognize your sabotages, stop them right away & get back on track fast.
- You're looking for more cost-effective solution when it comes to coaching.
- You want to be a part of a community of like-minded professionals who are all trying to do the same thing.
- You’re dying to put an end to whatever is stopping you from taking care of yourself.
- You want to set a good example of a healthy lifestyle and balance for your family.
- You just need someone to tell you how to stay committed when life gets crazy.
- You’re ready to learn exactly what you need to do in order to reach your fit goals.
- You’re tired of feeling stressed out and unhappy with how you look.
- You want to change now so you don’t have to keep working on the same problem.
- You want to actually enjoy bathing suit shopping.
- You don’t want to keep working on the same problem.
- You want to stop stress eating.
- You’re dying to put an end to whatever is stopping you from eating well.
- You just need someone to tell you how to stay on track when life gets messy.
- You want to know exactly what you need to do in order to take better care of yourself and build it in your calendar, step by step.
- You want to change and keep it so you don’t have to keep fixing the same problem.
But most importantly, you want to feel alive, sexy, confident, happy, healthy and free to create any life you want without shame, frustration or guilt over going after what you want.
ENTER YOUR INFO TO GET ON THE WAITLIST FOR THE NEXT LIVE ROUND.
(plus get access to early bird discounts - only offered to my waitlist!)
What We'll Cover
MODULE 1: building the right foundation
We'll get super clear about what you want and take simple, step by step action on getting it in your calendar. Knowing what you want is the first step in building time for it - this module sets the foundation for the entire course.
MODULE 2: removing limiting beliefs
Empowering your actions by removing hidden beliefs and limitations that are adding to your resistance. When you learn how to release those negative, disempowering beliefs it marks the beginning of true and long lasting change.
MODULE 3: balancing stress & STOPPING SABOTAGE
You'll know exactly how to manage any stress in your life and how to keep exercising eve when life gets crazy. This module also covers how to identify your sabotages and how to get back on track quickly when it happens.
MODULE 4: BUILDING HEALTHY BOUNDARIES
We'll continue to build boundaries in other areas of your life, not just the actions you do for your personal health and how to protect the space you’ve built for yourself in the long term. You'll have everything you need to move forward.
By The End Of This Course You’ll
- Have daily and weekly routines in action that support you and your health
- Have identified and released any negative feelings about your body and the life that you’re creating
- Be able to easily combat sabotage and stop it from throwing you off your game
- Have the tools you need to keep yourself a priority when you get busier
- Be able to easily prioritize tasks in your day so there’s time for you
- Have removed any obstacles that were in your way and know exactly how to stop them from creeping back in
Here’s What You Get
> > > 4 weeks of group coaching to teach you step by step how to build a balanced life and be comfortable with putting yourself first.
> > > 8 live group calls, taking action on putting yourself first and getting in your schedule.
> > > 1 private, 30-minute call with me at any time throughout the 4 weeks to give you one on one attention in any area that you’re struggling with or want more coaching on.
> > > Worksheets to take what you learned in the handouts and apply it with purposeful action
> > > Action steps each week to integrate what you’re learning into your daily routine.
> > > Private Facebook community – a collaborative space focused on what you’re learning, everyone can benefit from each other’s questions and answers.
> > > Lifetime access to private Facebook community, because life is better with friends! This community is an open and supportive space where we navigate life’s choppy waters while taking care of ourselves, first and foremost.
INTERESTED IN THE NEXT ROUND? JOIN THE WAITLIST FOR FIRST DIBS (PLUS SPECIAL EARLY BIRD DISCOUNTS).
WHAT EXACTLY DOES YOUR 30-DAY SELF-CARE COURSE OFFER?
The 30-Day Self-Care is an online course that will show you step-by-step how to master the art of putting yourself first without guilt and learning how to stop sabotaging yourself.
It's designed to help you break bad habits (that you might not even be aware of) that are blocking you from experiencing a healthy lifestyle and balance, and will help you form new habits that will have you taking better care of yourself easily and without resistance.
It's for you if you're ready to have the healthy lifestyle you want (and deserve!), break through the health blocks that keep you stuck at a certain health level, and start building the life you want much easier - using practical, actionable tools that not only make sense but make an actual difference in your life.
They are results you can see and feel!
This is not a "feel-good, look at your dream and hope for the best" type course. And I'm not just going to tell you what to do and walk away.
Together, we dive in and take specific action to transform your health (it's actually kind of fun!) and as a result, you really DO see your mindset shift and life become a whole lot better.
WHAT IS SELF-CARE WORK?
Self-care work is centered around the actions your body and mind need to be balanced and feel great. Stress is a big needle mover in our lives. What do I mean by that? When you're stressed and living in that state of always running around, your body starts to freak out. Because it can't live under that kind of pressure without bad ramifications.
The problem is, that most of us don't pause long enough to even recognize the kind of strain we're putting ourselves under. This leads to burn out, overwhelm, body pain, fatigue, stress eating, a desire to escape and resistance to change.
By practicing more self-care, you're taking back your life - one action at a time.
Self-care work gives you the balance you need to stop living in that "aaahhhh" state, get your focus back, your energy up and your boundaries set.
It's learning how to incorporate consistent movement, eating right for your body, daily stress management techniques and stopping being so dang hard on yourself.
Self-care is not feeling guilty for taking time for you, for pausing to relax, to re-center, to take time doing something you love even though you've still got things to take care of.
Because truly living means living a life you love. And a part of loving a life you live, is praciticing daily self-care and letting go of the "I'm not good enough" and "I don't deserve it".
This is something I'm passionate about teaching women to do and I'd love to have you join us.
HOW WILL I GET ACCESS TO THE COACHING?
Each week you'll receive your worksheets and audio recordings going over the module for that week. There are 4 modules, one for each week, that build on each other and take you to that next level each time.
There are 1 hour, live coaching calls with me that are recorded and sent you for you to review or to watch if you couldn't make the live call. This is your time for Q&A as well as group coaching exercises going over the material and getting deeper in the work.
You have exclusive access to a private facebook group where we'll be doing most our collaborating and sharing. I try really hard not to send a billion emails so the group is designed to cut down on that.
You have lifetime access to the private facebook group and free entry into any time the course is relaunched. It will run more than once each year, you are more than welcome and encouraged to join each round to keep growing and learning in your self-care work.
HOW WILL THIS COACHING HELP ME? HAS IT HELPED OTHERS?
Where do I start? Over the years I have personally learned the importance of taking better care of myself and releasing my blocks around self-care.
My clients have all come to me wanting a different experience than the one they were having. To not be driven by stress, overwhelmed by exercise, intimidated by setting up boundaries, consumed with emotional eating and unsure of how to change it when they'd tried so many times before.
Here's some feedback from some of my clients...
“During our time together, Rachael introduced me to the phrase ‘Is this decision in line with my intentions?’
That was a huge impact on my life because even though I’ve had it in my brain for more than 30 years that everything is a choice, that phrase impacted me greater. I was a professional dieter and stress eater; it was like it was in my DNA.
I’m now looking at what I eat as how I’m going to feel the next day. I’m consciously aware of what I’m eating for the first time in 30 years. And I’m making choices that are in line with my intentions.
And my intentions were that I declutter my life and that included decluttering my body of excess weight.”
"Since working with Rachael I can now stand and look at myself in the middle without judgment.
I have made my working out a routine and I don’t work out for weight loss but it’s for my movement, flexibility, and preventing age – I want to work out, it’s like brushing my teeth.
I learned how to set boundaries – before I was yes person and was worried that people wouldn’t like me and now I'm teaching them that my time is valuable too. And they book on the days that I tell them I'm available!
Now I look at food in a different way and do meal prep for most work days, on the days I don't do it I don't beat myself up about it. And having an appointment every week to focus on my goals and regroup has really made an impact on how I plan my week, what I want to do and I like setting time aside to organize myself."
"Rachael's a unique person, she expresses herself very well and very differently and she has way of giving feedback so succinctly and so quickly. I can say something and she can give it back to me so quickly. It’s an extremely unique gift. Talking about what gets in the way for me, is really helpful because I don’t have that in my life. To have the opportunity and have her be a presence that says well let’s tease it out a little bit and look at the positive or challenge and how you can approach it differently."
OK RACHAEL, HOW IS THIS DIFFERENT FROM OTHER COURSES, TRAINERS OR THERAPISTS?
I can't speak for ALL courses or trainers or books - but I can confidently say that women who've really dived head first into this work, especially ones who participate in live coaching with me, end up experiencing things like...
- Exercise being a staple in their day (and actually enjoying it)
- Eliminating anxiety and being comfortable saying "no"
- Not turning to food or sugar for comfort
- Changing their diet and exercise habits at the same time...and having it stick
- Their dream weight getting closer and closer
- Waking up each day excited to live their life
When was the last time you worked with someone or read a book that gave you those kinds of results? It's like going to a live concert versus just listening to a CD...
I can assure you, you will not feel left behind in this course. There's no such thing as "behind", only "ahead" because you're going to encouraged to take the exact steps you need and want to take for wherever you're starting from right now.
There's no judgement and tons of support. (won't find that in a book!)
Plus, because it's a live round you'll have me right there by your side every step of the way. You'll have access to live calls and group coaching, plus an extra bonus of the 30-minute private coaching call with me.
Join the 30-Day Self-Care Course and get yourself some real results. It's my belief that to self-care holds the key to happy, healthy and balanced life that you'll love to wake up to every morning.
I mean that. I've devoted my life to helping other women take better care of themselves so they can be free of those health blocks that have been holding them back and keeping them small. I want this for you. And I'm holding that vision for you. Together we can change our lives and build a future of possibility. I can't wait to be a part of your transformational health journey.
I ALREADY BARELY HAVE TIME FOR MYSELF - HOW WILL I MAKE TIME FOR THIS COURSE? WON'T IT MAKE ME MORE OVERWHELMED?
Working in a group setting is the best way to get coaching while having work around your schedule. It’s like a homeschooling program, you can fit the work in when you can. The course is designed to be flexible and each call fits within one hour. All the calls are recorded for you to watch again if you have conflict that week.
Getting your questions answered live and learning from others is the best way to really stay engaged but you can absolutely get a ton of transformation by doing the work, being active in the Facebook group and watching all the calls each week.
HOW DO I KNOW I'M A GOOD FIT FOR THIS?
This course does move quickly - it's 4 weeks for a reason! I believe that people best see change when they are motivated, fired up and ready to dig through what's holding them back. I keep things short, sweet but powerful. I don't believe in a lot of fluff or hand holding, if you want to finally find that balance between taking care of yourself and giving 100% to everything that you do then you're in the right place.
I'm here to challenge you to move past your sabotage, to release disempowering beliefs about yourself and build incredible value around your health, your body and the endless possibilities it will give you that you'll end the course thinking "I can't believe I haven't been doing this my whole life, it's so natural!"
WHAT IF I CAN'T AFFORD IT?
It's perfectly normal to experience a little jolt before you invest in yourself, especially when it's something new. And I completely understand any hesistation you may have to jump in. My signature coaching program is designed to help you solve your health problems now so you don't have to pay for it later.
When you change your habits and remove obstacles around having a healthy lifestyle and taking care of yourself consistently, you'll not only feel the positive emotional and physical affects but you'll avoid costly medication, doctor's visits, and prevent your body from falling apart. I'm here to help you get the results you need NOW so you can build the best possible future for yourself.
When it comes to the initital investment for the Group Course, I have payment plans available so you can break it down if you need to. There's a 2 month plan and a 4 month plan so the overall cost is broken down into smaller chunks. This way you can get the coaching you need at a financial pace that's right for you.
Have more Q's about payment plans and pricing? Email me at email@example.com and I'll respond as soon as I can.
WHAT'S THE REFUND POLICY?
I want you to get the very best out of your coaching time with me. But if after the first week of the program you realize "hey this isn't for me", you have the option for a 100% refund.
HAVE MORE Q'S?
Shoot me an email at firstname.lastname@example.org - you can use the subject "Question About Your Group Course".