1:1 strength coaching · base camp wellness
You want to get unapologetically strong.
Let's make that
inevitable.
1:1 performance-based online coaching for women in their 30s, 40s, and 50s who are done shrinking and ready to build real strength.
when it comes to strength,
the missing link isn’t discipline.
…it’s systems that work
for your real life.
here’s the truth:
Most women were never given the foundational skills to move well, build real strength, avoid getting stuck in plateaus, and keep going when life gets messy.
That's not a character flaw.
It’s a gap created by a patriarchal society that pushes unhealthy body ideals while expecting women to carry the domestic & family load.
You’re ready to ditch that bullshit and get unapologetically strong.
But what you need isn't more motivation or another 30 day challenge.
It's a framework built for your life, and the support of a coach who sees you as the strong, capable woman you are.
does this sound familiar? 👇
You've had seasons of consistency, but life gets in the way. Injury, a baby, a brutal month at work. And then it feels like you’re back at zero.
You know you’re capable of more… but you're stuck second-guessing your form, weights, whether you're doing it right. You’re ready to lift confidently.
You're training for health and performance - a trail race, ski season, physical job, an active life with your kids. Not to hit a number on the scale.
The mental load of piecing together your own training is exhausting. You want something you can trust to work.
You're crushing it everywhere else in your life. This is the one thing that keeps falling off and you’re over it.
i’ve been there.
it took me 15 years to learn what was really missing.
You lack discipline
You lack a system for when life gets messy.
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You keep falling off
You keep re-starting without the right foundation.
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You're not athletic
You've never been coached like the athlete you are.
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You just need more willpower
You need strength training built for your actual life.
and that’s what my BUILT framework delivers.
here’s your roadmap
Your programming is 100% custom for you - but it follows this road map to deliberately build not just a stronger body, but the skills to keep it.
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Technique, body awareness, and foundational patterns that make every rep we layer on more effective.
You leave this stage moving with confidence and intention - not just going through the motions.
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Progressive strength work that unlocks real, measurable change. You'll lift heavier, feel more capable, and have proof that what you’re doing is working.
Your lifts go up, movements feel different, and your body feels more capable week over week.
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You’ll get FLUENT in strength. Learn to modify, scale, swap, and make decisions on the fly. You stop second-guessing and start trusting your own judgment.
You don’t get tripped up by imperfect conditions - you adapt and move forward
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Build the tools, habits, and mindset to keep showing up in an imperfect world. When travel, busy seasons, or setbacks hit, you have the skills to keep going - you’re not white-knuckling it OR waiting for the “perfect” week.
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Trust in your body, your decisions, your ability to progress, and your capacity to keep going without needing a coach to hold your hand.
Ownership, not dependency, is the goal. You leave knowing you can do this. Because you already have.
WHY IT WORKS
Each stage builds on and amplifies the others. We build a foundation, then layer on strength and skills. This system is designed so that progress is inevitable.
WHAT DOES PROGRESS LOOK LIKE?
Heavier lifts. Better movement. Workouts you don't dread. A training session you fit into a chaotic Tuesday. Showing up for a race or a ski day and feeling genuinely ready. Small wins that compound into something undeniable.
TRIED + TRUE
This isn't a framework I invented last week. It's built from 5 years of coaching women going through exactly what you're describing - the injuries, the re-starts, the wheel-spinning. I've seen what works.
the next step is simple.
You fill out the application
Goals, history, what you’ve tried, what’s gotten in your way. Takes about 10 minutes.I reply within 48 hrs, Mon-Fri
I read every application to determine if it’s a good fit, and will reach out directly.We have a free strategy call
A real convo about where you are, where you wanna go, and whether 1:1 coaching is the right next step. No pressure, no obligation.If it’s a fit - we start building.
We start the on-board process so I can custom tailor your program to meet you exactly where you are.
what’s included with 1:1 coaching?
at a glance:
1hr movement & baseline assessment
Custom programming, 2–5 days/week
Unlimited form checks
Unlimited DM support (24hr M–F)
Weekly written + video feedback
Monthly 30-min coaching call
Off-boarding call + future plan
i know you love details 👇
my 1:1 coaching is designed specifically to remove the friction that’s tripped you up in the past. No random extra shit - just a simple system of support to get where you wanna go and keep you there
→ 1-Hour Movement Assessment
→ Unlimited Video Form Checks
No more second-guessing.
Before your custom plan is written, we spend an hour together understanding exactly how you move now - strengths, restrictions, history.
Then as you train, unlimited form checks mean you're never left wondering if you're doing it right.
Send a video, get expert feedback on exactly what to adjust to build confidence & quality in your lifts.
→ Fully Custom Programming, 2-5 days a week.
No stuffing your life into someone else’s plan.
Your program is built entirely around you and your goals.
Training blocks are updated every 3-6 weeks so it always fits life now.
Delivered through a wildly easy-to-use app. No more piecing it together. No more decision fatigue.
Just show up and lift some damn weights.
→ Weekly Written and/or Video Coaching Feedback
→ 30 min Monthly Coaching Call
Nip self-doubt, perfectionism, and feeling behind in the bud.
Every week, I review your training and send actionable specific feedback. Once a month, we zoom out and dig in on what’s working, and what’s not.
I’m here to…
troubleshoot
offer neutrality
review the data & notice progress
challenge you
celebrate the wins you're glossing over
help you get out of your own way
Integrate the shifts and adjustments from feedback, and progress is unavoidable.
→ Unlimited DM support - 24-hr response, Mon-Fri
No more scrolling through Google results when you’ve got questions
From fueling and recovery questions to “how do I fit training into this crazy week week” or “how should I ramp up after a week with my kids home sick” - you're never figuring it out alone.
You have access to a real coach (hi! it’s me!), in your pocket anytime you need it.
leave with a road map
📍
leave with a road map 📍
Off-Boarding Call -
You Leave With a Plan
You know exactly how to keep going after you fly the nest… because that's the whole point.
Can I be honest? This is the part most coaching programs skip.
And frankly there is no f*cking way I’m going to end our high-coaching container by saying “great job! good luck doing this solo!”
Before we wrap up, we sit down together and build an actual plan for what comes next.
Whether you decide to use an app, another coach’s program, join my programming membership, or fully DIY it - I give you full unbiased recommendations and we collaborate on the best fit for you.
Then based on your journey & needs we cover…
How to keep making progress
Sample training splits for different seasons of sport or life
How to handle common speedbumps (work, illness, vacations - whatever applies to YOU)
What to watch out for - “yellow flags” for over-training, injury, nutrition, recovery
Ideas for methods, movements, equipment to try next
The goal of coaching isn't to make you need me forever.
It’s for you to feel confident
owning your training for the long-haul.
what can you expect to feel week-to-week?
and after 3-6 months that looks like…
hi! i’m rachel.
Certified Functional Strength Coach
Certified Kettlebell Coach
Certified Running Coach
Master's Degree in Physical Activity & Wellness
6 years coaching women in-person & online
I’m not here because I have it all figured out.
I’m here because I’ve trained through some of the same things you might be navigating.
— Multiple surgeries and the long road back
— Injuries that sidelined me for months
— Childbirth, a long NICU stay, & postpartum rebuilding
— Stay-at-home parenting and unpredictable schedules
— Building a business solo while trying to train semi-consistently
— Discovering athleticism later in life - ultrarunning in my 30s, kettlebells in my 40s
story time:
I spent decades training the way most women are taught to: trying to be smaller, not stronger. Discovering ultrarunning in my 30s and kettlebells in my 40s completely completely changed what I thought my body was for — and what exercise could feel like.
I've lived through a lot of plot twists: multiple surgeries, injuries, childbirth, building a business while stay-at-home parenting — and figured out how to keep training through all of it.
I built Base Camp Wellness because I couldn't find the coach I needed to build strength and resilience for real life. So instead, I spent the last six years becoming exactly that for women who are in the trenches
ready to start?
Two options. Same coaching experience - choose the
best fit for you.
Either way, the first step is to apply.
3-MONTH MININUM
Building real strength takes time.
I want you to leave with strength you can feel, and skills you didn’t have before. This is the minimum because anything less wouldn't be honest. Most clients continue past 3 months because they want to, not because they have to.
6-MONTH OPTION
Six months allows time to work through the full BUILT framework and build lasting strength and skills.
It's also one month free compared to monthly billing, as a reward for committing to the whole process.
IS IT THE RIGHT FIT?
That's exactly what the strategy call is for. Apply and we’ll talk - there is no hard sell, I only work with women I genuinely believe I can help.
FAQs
These are the questions I hear most often, but if something isn't covered here, reach out!
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This depends on your goals and preferences, and life. The duration and number of workouts can change throughout our time together.
For most folks, I recommend starting at 2-3 days a week for 30-45 minutes, and budgeting 5-10 minutes to send a weekly check-in form.
Starting in a busy season is not a bad thing - learning to fit training into limited time (with support) helps you navigate it next time.
I’ll be honest - if truly you have zero capacity right now, this probably isn't the right moment to invest in 1:1, and that’s ok!
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That's a fair thing to sit with and only you know what’s right for your finances right now - that’s why I outline my prices transparently.
1:1 coaching is an investment - but it’s one that pays dividends for a long time.
When you consider how much time, energy, and money have you spent in the last few years on programs, gym memberships, apps, and plans that didn't stick - those have costs too.
The real goal of my 1:1 coaching is off-boarding you with the skills to keep going without me - so that you can transition to a lower cost app or program and get SO MUCH MORE out of it.At $299/month, that's less than $10 a day for a fully custom program, unlimited access to an expert coach, weekly feedback, and the accountability that's actually kept women consistent.
For context, the same 2-5 custom workouts per week in-person would cost $1000-$2500 per month, with no off-hours support. -
Hello, from the peri trenches!
Not only is it right for you, it's one of the most best things you can do for your long-term health. Resistance training is one of the most well-supported interventions for bone density, muscle mass, metabolic health, and hormonal well-being through perimenopause and beyond.My coaching practice is built for women in their 30s, 40s, and 50s — which means this is the default, not a specialty accommodation.
We build the confidence to lift heavy enough to build muscle, bone strength, and integrate power and agility work to prevent the decline of speed and reactivity that happens as we age. -
Nope! I’ve worked with women who’ve never lifted a dumbbell over 15 lb to all the way up to competitive national-level endurance athletes.
Regardless of experience, our first 4-6 weeks will prioritize movement quality, body awareness, building the foundation that makes everything after it safer and way more effective.
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1:1 coaching is fully customized - so I’ll work with what you’ve got.
But since you’re INVESTING in my coaching expertise - the more you have access to, the MORE we can work with. I would highly recommend buying some home equipment (I can make recs) OR a gym membership during our time together.
I would love for you to leave this coaching container feeling like you can walk into any gym and use equipment effectively and confidently.
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Not required but I HIGHLY recommend it so you get the value out of our coaching.
I cannot truly coach you without seeing how you move. You are paying for my coaching eye - use it!I’ll teach you how to film and give you mindset tips to work through any feelings of awkwardness doing so.
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Nope! You do your workouts on your own time - and I give you feedback and tips based on your videos.
It’s honestly THE BEST blend of support, structure and flexibility to train when it fits your life.PLUS…you get REPS IN making time to train and figuring out where it fits best into your routine which is critical for the long haul.
If you wanna troubleshoot a lift in real-time, we can use our 30-min monthly check-in calls to do so -
It’s not a replacement, just a different mode.
In-person training means you get real-time feedback for one session, maybe twice a week.
Online coaching allows you to train more frequently at a lower price point…with access to coaching support every day.
Unlimited form check videos mean I see your movement regularly - it’s not the same as “real-time” but allows us to dial and adjust week to wee.
Unlimited DM access means you can ask a question anytime it pops up without feelin like you’re hassling me (it’s literally included).
Weekly feedback means we always have a pulse-check on how training and life are going.
For women juggling full lives, the flexibility of online coaching can allow more consistency than a hard calendar appointment.
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We do a 30-min off-boarding call where we collaborate on a plan to keep you rolling. You’ll get unbiased advice on options that fit your life, preferences, budget - along with specific recommendations to make it work long-haul based on our time togetheClarity plus commitment - you’ll leave knowing exactly what to do next.