Evidence based fitness coaching for your health & well-being

Cafe Medi 24 - Building Strong Foundations with Rachel Hubbard

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🌟 Ready to kickstart your health & wellbeing journey this autumn?

 

Join me for Café Medi 24: Building Strong Foundations, a flexible online fitness and wellbeing programme designed for anyone who feels uncomfortable in the gym, is too busy to commit to a set schedule, or is simply feeling fed up and ready for a change. If you’re dealing with back pain, struggling with your weight, or just want a convenient, research-backed approach to staying active, Café Medi 24 is here to help.

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From 16th September to 26th October 2024, we’ll guide you through a programme that fits into your life and empowers you to feel stronger, healthier, and more confident.

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What's Included:

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1️⃣ Varied Online Workouts: Whether you’re looking to improve strength, flexibility, or overall wellness, our programme has something for everyone. Enjoy a mix of Pilates, Back Care, Standing Pilates, HIIT, Kettlebells, Weighted Workouts, Step Cardio, and Functional Fitness classes that you can do live or OnDemand—whenever it suits you.

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2️⃣ Health & Wellbeing Talks: Stay informed with our series of expert-led talks, including "Café Chat" and "Motivate Me." Learn the latest on how to stay strong, flexible, and mentally resilient with information backed by current research. These sessions are designed to educate, motivate, and keep you on track with your fitness goals.

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3️⃣ Special Focus on Back Care: If you’re dealing with chronic back pain, our Pilates Back Care sessions are tailored to help you strengthen your spine, improve posture, and reduce discomfort, all from the comfort of your own home.

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4️⃣ Flexible Access: Busy schedule? No problem! All sessions are available OnDemand for 12 months, so you can work out on your own time, whenever it’s most convenient for you.

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5️⃣ Supportive Community: Connect with others who share your goals, challenges, and successes. You’re not alone in this journey—join a community of people who are committed to improving their health and wellbeing.

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Invest in Your Health for Just £35

Don’t miss this opportunity to take control of your fitness with a programme that’s designed for real life. For only £35, you’ll get access to a comprehensive, research-backed fitness system that’s flexible, convenient, and effective.

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Sign up today and start building your strong foundations this autumn! 🍂💪

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Weekly Workout Schedule:
MONDAY:

• HITT Cardio: 18:00 – 18:30

• Kettlebells: 18:35 - 18:55

• Pilates: 19:00 – 19:45

TUESDAY:

• Pilates: 07:30 – 07:50

• Cafe Chat: 19:30 – 20:15

WEDNESDAY:

• Weighted Workout: 18:00 - 18:55

• Back Care/Beginners Pilates: 19:00 - 19:45

THURSDAY:

• Step Workout: 07:30 – 07:50

FRIDAY:

• Functional Fitness Friday: 07:30 – 07:50

SATURDAY:

•  Bore Da Pilates: 09:00 – 09:30

• Motivate Me: 09:30 – 09:45

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Cafe Chat -  Talk Schedule:

17/09/24 - Strong & Flexible: The Science Behind Balanced Training

 

How can you train your body to be both strong and flexible at the same time? In this talk, we’ll explore how strength and flexibility complement each other and why it’s crucial to focus on both for overall fitness. You'll learn about the specific training programmes we’ll follow over the next 6 weeks and the science behind each exercise. Whether you want to improve your posture, reduce pain, or simply move better, this session will give you the knowledge and motivation to achieve a balanced and resilient body.

 

24/09/24 - Myths and Realities: How Ageing Affects Your Fitness

 

Many of us believe that fitness gains are harder to achieve as we get older, or that exercise is only for the young. But this couldn’t be further from the truth. In this talk, we’ll debunk common myths about ageing and fitness, and explore the physiological changes that occur as we age. You’ll discover what you can do to maintain or even improve your strength, flexibility, and overall health. We’ll discuss the types of exercises that are most effective as we age and how to adapt your training to continue making progress well into your later years.

 

01/10/24 - Building Resilience from the Inside Out: Gut Health and Strength

 

How does your gut health influence not only your physical strength but also your mental resilience? In this talk, we’ll explore the vital connection between a healthy gut and overall well-being. Discover how the gut, often called the "second brain," plays a key role in nutrient absorption, muscle recovery, and mental health. We’ll dive into the science behind gut microbiota and its impact on your immune system, energy levels, and stress management. You'll also learn practical tips on how to support your gut through nutrition and lifestyle changes, ultimately helping you build a stronger, more resilient body and mind.

 

08/10/24 - Beyond Muscle and Bone: How Strength Training Boosts Heart Health

 

Strength training is often associated with building muscle, improving posture, or protecting your back, but did you know it also has significant benefits for your heart? In this talk, we’ll explore the often-overlooked connection between strength training and cardiovascular health. You’ll discover how resistance exercises can help lower blood pressure, improve circulation, and reduce the risk of heart disease. We’ll also discuss how strength training complements aerobic exercises to create a well-rounded fitness routine that supports both your heart and overall health.

 

15/10/24 - The Mind-Body Connection: How Fitness Improves Mental Health

 

Keeping fit and healthy is not only beneficial for your physical wellbeing but also plays a crucial role in maintaining mental health. In this talk, we’ll discuss how regular exercise can act as a protective barrier against stress, anxiety, and depression. You’ll learn about the science behind the mood-boosting effects of physical activity, including the release of endorphins and the reduction of stress hormones. We’ll also explore how incorporating fitness into your daily routine can improve sleep, boost self-esteem, and enhance your overall quality of life. Whether you’re dealing with everyday stress or more significant mental health challenges, this session will show you how exercise can be a powerful tool for emotional wellbeing.

 

 

22/10/24 - Staying Young and Active: The Power of Growth Hormone

 

What is the "growth hormone," and how does it help us maintain youth and vitality? This talk dives into the role of growth hormone in the body, its impact on muscle growth, fat metabolism, and overall energy levels. We’ll explore how the endocrine system functions and how you can naturally boost your growth hormone levels through exercise and lifestyle choices to keep you feeling young and active. Discover the connection between growth hormone and your fitness routine and learn how to harness this powerful hormone to stay energetic and strong as you age.

Participate live via Facebook or watch on our app at your convenience.