A big thank you to you Rachel for running yet another great Cafe!

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​13th April - 23rd May 2026

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Café Rachel 26 is a six-week health and fitness programme for men and women who want to improve their wellbeing and an accessible, practical,  and realistic way.

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The programme begins on 13th April and is built around the principles of lifestyle medicine. The focus is on what genuinely supports health over time, rather than quick fixes or extreme approaches.

Across the six weeks, we will explore how everyday movement, sensible training, nutrition, rest, and recovery work together to support long-term health outcomes.

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Café Spring 26 – What the Programme Covers

Café Spring 26 focuses on the foundations of long-term health through exercise, diet and lifestyle change that combines education, discussion, and practical application. The aim is to build understanding, confidence, and sustainable habits that support physical and psychological wellbeing.

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The programme covers:

Week 1: Confidence to Change

Signing up for a Cafe sometimes takes some courage, and we look at why we become more "fearful" overtime and what can we do about this. I did my dissertation on the theory of change based around the menopause, where sometimes our changing body makes us want to do something different. But this is also for men who may find changes to confidence in exercise.  We will cover the basic theories of change as applied to fitness and how we can learn to change our attitude and behaviour to support health and wellbeing. 

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Week 2: Reaction and Activation

When we look at fitness, we all know about cardiovascular work or strength and conditioning. This week, we look at what is called "motor skills" where agility, balance, reaction, speed and body awareness all make a difference to every exercise session.  These are also skills that we feel we lose as we get older, and become "slower".  During the week, we will examine how to change the way we exercise to help improve our balance and put that spring back in our step!

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Week 3: Maximising Metabolism

Our metabolism and gut health changes over time, and where we could eat what we wanted when we were younger, we now may find that putting on weight is very easy to do - and more challenging to change.  This week is all about what changes your metabolism, and what we can do with exercise, nutrition and lifestyle to boost this back up.  During the week we will look at ways of doing meal prep, changing exercise intensities and how rest and less stress help our belly fat.

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Week 4: Arthritis and Joint Pain

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Joint pain often becomes a barrier to exercise, and this week we will look at why our joints change and how we can support working out in a pain free way. We will examine the role of exercise and nutrition and how it supports joint pain, as well as muscle pain, and how lifestyle changes will allow us to maintain our joint health, helping us to move better, sleep better and feel better.

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Week 5: Core Control

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People often say to me that they "have a weak core" and so, here we are, a week long look at the core, what muscles work in the core, what happens to core strength following injury or chronic lower back pain.  We will cover the practical training aspects of "activating" your core and how to remain strong, upright and stable.  We will also look at how diet, nutrition and lifestyle influence our "core control" so that we cover all the bases and really help you to get back your inner strength

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Week 6: Hormonal Health

Our endocrine system and hormonal health influence us in many ways, from how we feel, how we sleep, whether we are bloated, lacking in energy or feeling low.  Realising that we can modify our hormonal responses with targeted interventions through exercise, diet and lifestyle will help us to manage our responses as they happen - at the time - and to learn to protect our long term health with a deeper understanding of how these things work. I have spent many years looking at how exercise can help our hormones and I am looking forward to sharing this information with you. 

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Workouts and movement

When I am planning the workouts that we do in the Cafe programme, I look at the science. Because if we know we are being effective in our choices, then we get to experience good changes to our fitness levels without things being taxing or demoralising.

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Over the 6-weeks, I will offer you a range of sessions - and then you can choose which ones to do.  I will provide some that work the core, some to improve muscle strength, others to improve metabolism and heart health, alongside flexibility work to improve range of movement and balance.  The choice is yours.

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Working out at home reduces the need for travel, and so we can do shorter sessions that you can fit in before work, or bring 2 or more sessions together for a longer workout.  These are all available to you on the rbhfitness app or on our private YouTube page where you can watch again at any time over the next year. 

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I will also work on your technique with helpful tips to get your body moving well.  You are able to interact with me live to ask questions and send in queries about your specific condition that I can then help you.  We tend to have a range of fitness levels in the group, and the workouts reflect this with some easier and some harder content to follow. 

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A list of suggested equipment is outlined below. You do not need to have everything, and alternatives can often be used, so please get in touch if you would like advice.

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Suggested equipment:

• Dumbbells (from 2 kg upwards)

• Kettlebell if you wish (starting from 4 kg upwards)

• Long loop resistance band (for strength work and Pilates)

• Optional step (a small step is fine for cardio, but a full-size step is recommended if you plan to do barbell workouts)

• Exercise mat (for Pilates and floor work)

• Pilates small ball

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If you are unsure what to buy or how to adapt with what you already have, just let me know and I will help guide you.

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Learning and support

Underpinning each Cafe are the podcasts that provide further information around the weekly topics. These are split into three separate sessions. We have a long 45 minute talk on the research that underpins what we are talking about, then on a Thursday, we have a 30 minute podcast on how nutrition can support the changes we are seeking and finally a 15 minute recap that I like to call your one-to-one chat with your Personal Trainer. This session is to address any concerns that you might have and tend to be based on more confidence building to create the changes that you want.

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Cost and Value

Early Bird Offer - because I know that sometimes, money is tight...

• £25 when booked before 1st March 2026

• £30 when booked before 10th March 2026

Standard Price - still great value at just over £6 per week for all of the Cafe

• £40 for the full six-week programme

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The programme fee includes all workouts, weekly health education sessions, the programme handbook, and one year of access to the video library. 

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​How to join Café Rachel 26

To join the programme, you will need to Buy a Pass using the link below:

👉 https://www.rbhfitness.co.uk/classpass

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Buying a pass registers you on the system and secures your place on Café Rachel 26.

Once your pass has been purchased, you will receive:

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• Confirmation of your joining fee

• Further information on how to access the private Facebook group

• Details on how to join the private YouTube channel where sessions are stored

• Your 6-week calendar and handbook

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Please make sure the email address you use at checkout is correct, as all access information will be sent there.

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If you have any questions or run into any problems during the process, just get in touch and I will be happy to help.

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