Unlock Success With A Habit Hacking Coach

Habits shape who we are and determine where we’re headed. Consistency breeds excellence. From small actions to daily routines, habits sculpt our success story. Cultivating good habits isn’t just a choice; it’s a game-changer.

Do you want to wake up earlier, eat better, exercise more, or be more confident, or just feel better all-around? Do you know what you should do but have trouble doing it consistently? I can help!

Sign up for my January Habit Hacking course to get unstuck with habits that stick.

It’s a personalized program that starts with:

💥 figuring out your goals via in-depth questionnaire

💥 determining the best habits to get you to them

💥 uncovering the obstacles in your path to success

💥 adding friction to bad habits so they fall to the wayside

💥 creating new, good habits that stick

We’ll go over the science behind habits, and how relying on willpower just doesn’t work. We’ll adopt a better strategy – one that, over time, makes sticking with the desired behavior almost effortless.

The next round of habit coaching begins the first week of January. Each coaching package includes:

1. A one-hour strategy call to determine which new habits to adopt and how to ensure success (using habit coupling, small habit progression, etc.)

2. A daily check-in via text or Google Sheets for accountability

3. A weekly 20-minute check-in call to see what’s working and adjust what’s not

4. Choice of “Winner’s Mindset” book, “Make Your Mess Your Message” book, or grip tools

Gift this to a loved one or to yourself! A $450 value for only $300, but only until Dec 15th.

To sign up or ask questions, send an email to rosewetzel@yahoo.com.

If you are ready to do the work for lasting change, then I would love to be your coach!

My habit hacker system is based on the hit habit book, Atomic Habits.

Double World Champs Weekend

What an incredible experience racing two different world championships, in Belgium and Portugal, in one weekend (the elite FISO OCR World Championships and the Masters Mountain World Championships).

Friday’s race was a flat, short (3k), intense, obstacle-filled race while Sunday’s trail race took us 4,000 feet up and down a mountain in 20 miles! Training for such different races proved to be quite a challenges…and very fun!

People say it’s important to specialize/focus to be your best, but some of the best athletes I know train hard/well in more than one sport. Mental burnout ends more athletic careers than physical burnout, so why not follow your heart if it loves variety? 😊

Training for both a speedy, obstacle-dense 2 mile race in Belgium AND a 20 mile endurance race all the way up and down a mountain in Portugal two days later was just the fun mental/physical challenge I was looking for! And I did it – the racing, the travel logistics, all of it…it was hard, and it feels good. 👍

They say the brain craves novelty, and introducing fresh challenge combinations keeps me inspired to train to my max for over two decades now. 💥

I’ve always been happiest doing a combination of OCR, Ninja Warrior, track, and/or trail running, and I’m a lifer when it comes to racing, so even if specializing could/should bring a better outcome in a particular discipline, if you’re like me – someone who can’t choose just one – why not just follow your heart?! ❤️

Pre-season OCR World Rankings

Pre-season world rankings are out! 💥

Honored to rep both 40-somethings AND mamas on this top-ten list, showing the world we can still mix it up with the best of ‘em! 💃🏽💪

Not to mention top-three American in a super stacked field…humbling! Feeling excited to race these incredible athletes again, starting this April! 🏃🏽‍♀️

Believe in yourself, put in the work, and JUST KEEP SHOWING UP! 💚

Inner Peace and Inner Fire

To feel pure and utter joy, untethered to a particular result or outcome – what a beautiful feeling. 😊

👉 I’m learning it’s possible to feel as much joy as we want at any given time. It’s not something we have to go earn; it’s a mindset we can cultivate.

👉 What a transformation from the deep disappointment I felt after finishing 7th place at my last world championship to the full joy I feel today after finishing 7th at Spartan Trifecta Worlds.

👉 We can WANT a different result (like I did today, before the rain turned my running trails into a muddy mess) and it’s natural to feel disappointment if we don’t reach it, but…we don’t HAVE to.

👉 Although I prefer to fly while racing, that mud slowed me down enough to see the the beauty of Sparta’s mountains, and the fistbump fist a volunteer held out for me after I pushed through a muddy set of burpees.

👉 It’s like after two days of intense racing, Life forced me to slow down to soak it all in and realize that, hey, I’m running (in Sparta!) the third longest I’ve ever run in my life and only the second time I’ve raced three endurance races in a row (and this time with my body holding up well, injury-free). That’s alone is a personal feat to celebrate.

👉 What a gift to someone always so focused on getting through a race as quickly as possible, focused on achieving a particular result – a chance to savor.

👉 To be able to hold both the pursuit of future greatness and full appreciation of present moment’s simple beauty in one hand…

👆It’s like 20 years of reading self-help books finally came together.

👉I’ve reached a finish line I’ve always wanted – a balance that feels just right…wanting more but not needing it for joy…an inner peace that can thrive next to my inner fire…

A victory over one’s self. 🧘‍♂️

It’s possible. 😊

A New Mindset

The people who told me I wasn’t disciplined or focused enough to be my best and hit my potential were wrong…

Back in my 20s, a coworker’s eyes filled with shocked when Tim mentioned I graduated from Georgetown cum laude. I had just pulled a big prank on the guy, crouching down behind him while he walked backwards and fell over me. He had trouble believing someone who goofed off could also be intelligent…

At both track and OCR races, I remember getting a negative vibe when I beat someone who had a more serious demeanor than I did. It felt as if they thought I didn’t deserve it. I was certainly putting in the work, day after day. My unconscious tactic for staying relaxed on raceday was to smile, laugh, chit-chat, and and make jokes. (Similarly, have you seen multiple-time Olympian gold medal sprinter, Usain Bolt? He’s a total goofball before his races!) 

At the last Marathon Olympic trials, competitors were shocked that Molly Seidel finished top three in the because she was having “too much fun in the lobby”, laughing with her coach and goofing off, the NY Times reported. Somewhere along the way, I picked up on this idea that I wasn’t taken seriously (and therefore must not take my running ambitions seriously) if I was enjoying myself while racing, only to discover, thankfully, that for me, that is entirely untrue.

Upon reflection, I’m glad I didn’t win that race, or even come close. If I had, the lesson for me would be to continue to greatly reduce the amount of fun and laughter in my life and put on a serious, hard-core demeanor, spending less time doing things I enjoy and more time doing things that I thought would help me get faster, stronger, and more mentally prepared – that meant less time snuggling and watching comedies with my family and more time mantra-ing, visualizing, and analyzing races with a fine-toothed comb. (I did that, and I somehow still screwed up on an obstacle because it was built differently.)

Also, I had more physical setbacks pop up in the form of nagging injuries such as Achilles tendonitis and Golfer’s elbow, likely because my body was tight from an unrelaxed nervous system. All that left me with was a homesick racer, missing her family, turning down fun opportunities do do shows like Ninja Warrior, Wipeout, and World Chase Tag, with higher pressure to produce a particular outcome to “make it all worth it.” 

I learned my lesson: do it the way that has worked for me for 25 years. Nearly every person I used to race track and races and even an obstacle course racing my first year nine years ago doesn’t race anymore. This could be for a variety of reasons, but those if you want I’ve asked have given the same reason as at least playing a large part: mental and emotional burnout. 

I still have the desire, but I’m no longer relying upon that achievement to bring me lasting happiness. I can feel good in everyday ways that are more within my control, thus giving myself, as life coach and author Tony Robbins recommends, a larger gap in which to find and cultivate joy.

How does one do that? Great question! I just checked out every book on happiness that I could find. Doing some serious research…stay tuned.