INTRODUCING
THE BASELINE PROGRAM
The Baseline Program was created for people with long COVID, ME/CFS, POTS and related conditions who want to move consistently—without set-backs.
At its core is a proven formula that helps you avoid flare-ups, stop deconditioning, and gently rebuild your exercise tolerance as you heal. If you’ve been burned by approaches like graded exercise therapy or often think: “I just wish I knew exactly what and how much to do — safely.” This is for you.
Your baseline is the amount of movement — however small — you can do consistently without triggering symptoms.
Establishing your baseline is the first and most important step in rebuilding exercise tolerance. Done right, it protects your energy for healing and sets the stage for safe, sustainable progress.
Here's what that looks like:
Predictability
Know exactly when to progress — and when to pause
Confidence
Let go of exercise fear as your body adapts safely
Resilience
Rebuild muscle and joint health for future reconditioning
But most importantly — you begin to trust your body again, and reconnect with your athletic self.
But right now, consistent deliberate movement might feel impossible.
You’re dealing with a myriad of symptoms that make daily tasks hard — let alone intentional exercise.
Some days, a short walk feels fine. Other days, that same effort sets you back.
You can feel your body deconditioning, and you want to stop the spiral — but you don’t know what’s safe.
You're stuck in a loop of fear, crashes, and feeling further from your athletic self.
You're not alone.
I've been there too — and there is a way forward.
The Proven Formula I Wish I Had from Day One
What if you had a clear proven way to reintroduce movement safely, predictably, and sustainably?
When I was recovering from long COVID, I made all the common mistakes. I pushed on good days. I trained like I used to. I trusted graded exercise therapy — and paid the price.
That’s why I created the Baseline Movement Formula — the foundation of the Baseline Program. It is a structured, yet flexible framework designed specifically for fatigue and PEM presenting conditions.
Inside the bite-sized video course, you'll learn:
The key mindset shift that makes Baseline work
What safe, energy efficient exercises look like in practice
How to avoid overdoing it — even on “good” days
Exactly when and how to progress — no more guessing
This is the exact formula I used in my recovery — and it’s already helped more than 60 others rebuild movement safely and confidently.
Why the Baseline Program Isn’t Graded Exercise Therapy
Graded Exercise Therapy (GET) was originally developed for broad rehab contexts — not specifically for conditions involving fatigue and post-exertional symptom exacerbation (PEM).
The Baseline Program was — and that changes everything
Graded Exercise Therapy
Broad rehab model
One-size-fits-all approach
Risks of crashes
Rigid programming
Overly taxing movements
Linear, fixed progression increases
The Baseline Program
Specific to fatigue, PEM, POTS
Personalised to your recovery
Designed to prevent PEM
Flexibility built in
Strategically energy-efficient
Symptom and recovery led
Hear from Rebounder Paula
For the first time in 4.5 years, I feel safe moving without the fear of PEM. The Baseline Program is so thoughtfully designed that I know I can’t overdo it.
Rachael's understanding of the complexities of long COVID is clear—and The Baseline Program has restored my confidence and helped ease the fight-or-flight reactions my body used to have to movement.
Since joining, I feel more at home in my body, and have quickly seen results, even dancing on holiday without experiencing PEM. The affordability and trust in Rachael's care, adds to my sense of safety.
She’s created authentic hope for those of us with long COVID.
Imagine....
Going from this:
Terrified to move because every time you try, it triggers a relapse that leaves you bedridden for days.
Confused by sporadic exercise that always ends up making you feel worse instead of better.
Dis-belief that sticking to any form of exercise routine is possible.
Scarred by graded exercise therapy and the trauma it caused.
Frustrated that your body feels more de-conditioned every day, and losing hope of ever feeling strong again.
To this:
Confidently engaging in a movement routine that you know avoids flare-ups.
Empowered by knowledge of exactly what your body can handle and progressing safely without setbacks.
Amazed that you are moving consistently because of a flexible program that adjusts to your daily energy.
Singing from the roof tops because you’ve finally found a method that works.
Smiling because you’ve rediscovered your muscles and believe that you will be athletic again.
Ready for this to be you?
Here's what you get when you sign up.
1
The Baseline Formula Video Course (Valued at £87)
I know how confusing movement and recovery can be, so I have designed The Baseline Formula Training Course to simplify the path to consistent, safe movement that avoids relapses and supports you in rebuilding your exercise tolerance.
When you sign up, you will get immediate access to 6 video lessons to complete before you start the Baseline Movement Program, so you are no longer in any doubt about what to do.
The best bit? Each lesson is a snappy 5 minutes or less, equipping you with the essential information without draining your battery.
Lesson 1: The 3 Most Common Exercise Mistakes
Understand the common pitfalls that The Baseline Formula and program will help you avoid for good.
Lesson 2: Consistency Over Progression
Learn how to adopt this fundamental mindset shift crucial to your success.
Lesson 3: Core Component: Muscle Activation - The Basics
Discover what muscle activation is and why it is most effective at safely building back exercise tolerance.
Lesson 4: Core Component: Dosage - Finding the Sweet Spot
Master 3 key guiding principles to consistently avoid overexertion and prevent symptom kickback.
Lesson 5: Core Component: Predictable Progression
Learn strategies to safely and sustainably advance your baseline within the movement program.
Lesson 6: Discover Your Starting Point
Identify exactly where to begin with the movement program for your stage of recovery.
2
The Baseline Movement Program (Valued at £75/month)
Apply what you learn from the video course to the EXACT movement program I followed during my long COVID recovery. No more confusion. It is the ONLY program you need for your ENTIRE recovery.
Each workout is carefully crafted to safely switch back on dormant muscles, improve your posture, increase your mobility as you heal.
3 distinct levels of expert programming to support you through all stages of recovery.
32 short low impact sessions containing mobility, muscle activation & yin yoga stretches.
Demo videos & coaching cues for every exercise. You will literally have me in your pocket!
And just to be clear...this is NOT graded exercise therapy. The program and guidelines will ensure you never overexert yourself!
3
Unlimited 121 Coaching Support (Valued at £120/month)
Choose Baseline Plus and get help whenever you need it, with UNLIMITED member initiated chat and a response time of 24hrs or less.
I will be your personal coach as long as you are a member, providing tailored support to ensure you establish and progress your movement baseline.
I will also help with anything related to the course, movement program, recovery, goals, habits and mindset to support you as best I can.
This method of coaching enables you to get incredibly valuable 121 support at an affordable price.
Plus, get these FREE bonuses:
Bonus #1 The Rebound Athletic App
(valued at £20/month)
Your membership includes access to our fast, super easy to use app - powered by Trainerize.
If the idea of a written program, with links to YouTube and having to switch on your laptop to access a course area sounds like your worse nightmare, you will LOVE this benefit.
EVERYTHING you need is inside including the video course, movement program, coaching support and community.
Bonus #2 The Rebound Roadmap Toolkit
(valued at £40)
With this bonus you'll create your PERSONALISED Rebound Roadmap made up of habits that are strategically tied to achieving your movement and health goals.
This is a live document that you are encouraged visit every few months and includes a handy visual progress tracker, so you can easily reflect how far you have come.
Bonus #3 Baseline Buddies
(Priceless to some)
Inside the app is a messaging group to connect with others that understand your journey, giving you an EXTRA layer of support.
This private community is safe space to ask questions, cheer each other, celebrate wins, and make new friends.
Plus you get to hang out on a platform that WON'T distract you or send you down draining rabbit holes.
Listen to how Baseline helps warriors like you
JENNIFER, USA
FLEUR, NEW ZELAND
Get instant access to The Baseline Program
Join the program already helping people with long COVID and chronic illness move consistently — without fear, flare-ups, or confusion.
BASELINE BASIC
39£Every month7 day free trial- The Baseline Formula Video Course
- The Baseline Movement program
- Exercise demo videos and guidance
- Baseline Buddies community
- Ad-hoc member events and group calls
- Rebound Roadmap Toolkit for goals, habits and recovery track
- Access to program updates and new materials
BASELINE PLUS
75£Every month7 day free trial- All Baseline Basic benefits, PLUS...
- Unlimited 1:1 DM Coaching
- Responsive guidance (<24hrs)
- Personalised program adjustments
- Holistic recovery advice
Hi, I’m Rachael — ex-athlete, personal trainer, and long COVID survivor.
I understand first-hand the physical and emotional challenges of recovery. I know how confusing and unpredictable movement can feel when your body isn’t cooperating.
That’s why I created Baseline: to give you clear, proven guidance for deliberate movement that supports healing — no guesswork, no risking setbacks.
I’ve been where you are, and I know how powerful it feels to regain your sense of self and confidence in your body. My goal is to help you do the same.
I believe every chronic illness warrior deserves affordable, expert support to rebuild safely and sustainably — and I’d be honoured to guide you through this vital part of your recovery journey.
I hope to see you inside.
You could have results like these too
Join Risk-Free with Our 21-Day Money-Back Guarantee
If past experiences with movement have made you hesitant, I want you to try The Baseline Program completely worry-free.
I’m confident you’ll appreciate the clarity and confidence The Baseline Formula provides — no guesswork, just clear steps to safely rebuild your movement baseline.
And with my coaching support and the community behind you, you’ll feel understood and empowered to reach your goals.
Work through the video course, start the movement program, complete your personalized Rebound Roadmap, and ask questions whenever you need.
If after 21 days you don’t feel this approach is right for you, I’ll refund your first payment — no questions asked.
There’s truly nothing to lose, and everything to gain.
FEELING HESITANT?
You might be thinking, “I’m too unwell or scared to even consider deliberate movement.”
Here’s the truth: the right kind of movement, at the right dose, will not worsen your symptoms — no matter how low your current capacity is.
The difference is having a proven formula — a clear, step-by-step method — to guide you in discovering exactly what your body can handle safely.
Without that guidance, it’s easy to feel lost, confused, or afraid to try. It’s completely normal to feel hesitant. I’ve been there myself more times than I can count.
That’s why Baseline gives you the formula and support to move with confidence, build your exercise tolerance, and keep fear at bay — every step of the way.
So, ask yourself: What would the fearless, stronger version of you choose to do right now?
FINAL RECAP
YOU'LL GET ALL OF THIS INSTANTLY
The Baseline Formula Video Course
The Baseline Movement Program
Unlimited 121 Support (with Baseline Plus)
➕ Access to the Rebound Athletic App
➕ The Rebound Roadmap Toolkit
➕ Baseline Buddies
JOIN TODAY FROM JUST £39/MONTH
Cancel any time. 7-day free trial. 21-day money back guarantee.
Questions?
Get instant access to the proven Baseline Program
If you're ready to finally understand your exercise baseline and rebuild trust in your body. Join today and start moving with confidence.
BASELINE BASIC
39£Every month7 day free trial- The Baseline Formula Video Course
- The Baseline Movement program
- Exercise demo videos and guidance
- Baseline Buddies community
- Ad-hoc member events and group calls
- Rebound Roadmap Toolkit for goals, habits and recovery track
- Access to program updates and new materials
BASELINE PLUS
75£Every month7 day free trial- All Baseline Basic benefits, PLUS...
- Unlimited 1:1 DM Coaching
- Responsive guidance (<24hrs)
- Personalised program adjustments
- Holistic recovery advice