Cafe Rachel - Spring 2026

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

13th April - 23rd May 2026

Café Rachel Spring 26 is a six-week lifestyle, wellbeing and fitness programme for anyone who would like to improve their health in an accessible, practical, and realistic way.

If you are looking to improve your fitness, or muscle mass, or maybe lose weight, get more sleep or deal with your hormonal health, then why not think about joining my online training programme that will boost your wellbeing in time for summer. This successful programme offers you a range of 20 or 30 minute exercise classes alongside advice on diet and nutrition, lifestyle and other tips and tricks.

The sessions are held live on a private FB group, and can be watched at anytime on the YouTube links. For around £6.50 per week, you get to choose from a range of classes to suit you.

Here are the classes on offer in Cafe Spring:

Monday:
- 07:30 - 07:50 - Metabolic Workout - Cardio and dumbbells
- 18:00 - 18:20 - Kettlebell Conditioning
- 18:30 - 19:05 - Pilates Mat Work
Tuesday:
- 07:30 - 07:50 - Dumbbell Workout
- 19:30 - 20:15 - Live Podcast on our weekly theme (see below for details)
Wednesday:
- 07:30 - 07:50 - Cardio Workout
- 18:00 - 18:20 - BarBell Workout
- 18:30 - 19:05 - Core & Restore
Thursday:
- 07:30 - 07:50 - Pilates Mat Work
- 19:30 - 20:00 - Live Podcast on lifestyle change
Friday:
- 07:00 - 07:30 - Morning Stretch & Breathwork
- 07:30 - 07:50 - Functional Fitness Friday
Saturday:
08:45 - 09:00 - Motivate Me - Weekend Podcast
09:00 - 09:30 - Standing Pilates

Click here to buy your Class Pass

Café Spring 26 – Weekly Topics

I understand how life can be busy at times, and so instead of following a progressive plan, I use each week to touch on an area of fitness or wellbeing that my clients often ask about. The workouts each week remain constant, but will highlight how each of the sessions can improve that particular area. There is a long podcast on the main subject area each Tuesday, followed by a shorter podcast with specific diet, nutrition of lifestyle advice.

Week 1: The confidence to make a change:

Tueday Podaast:
- Understanding the motivation to make changes has long been a passion of mine - I mean we all know the general advice on what we should be doing to keep fit and healthy, but sometimes another week goes by and things are still the same. This week I will be sharing with you my experiences as a coach, alongside the work I did for my dissertation on how we can harness our understanding of sports psychology of how to do this well.
Thursday Podcast:
- How to make changes to your diet and support your nutrition. Simple, easy to implement changes to support your energy levels, keep you active and healthy. Will give out suggested meal plans and how to work towards reducing your body fat or building muscle mass.

Week 2: Bounce and Balance!

Tueday Podcast:
- Fitness may well be about building strength and endurance, but running alongside of this is what we call "motor fitness" which relates to our ability to move quickly, respond to change of direction and hold our balance. This talk examines what motor fitness is and how to make the most out of being able to react to training, improve speed and power - no matter where your fitness level is starting from. This is crucial to anyone at risk of osteoporosis because avoiding a fall, is key. It will help your balance and core strength.
Thursday Podcast:
- Food for brain health - how can what we eat improve our health and wellbeing? Why is our hippocampus influenced by food choice and how can we do the best to support a healthy brain and protect our long term cognitive function.

Week 3: Maximising Metabolism

Tueday Podcast:
- 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.
Thursday Podcast:
- Our cholesterol levels change as we get older or go through the menopause - listen to the hormonal changes in the body and how they influence our food and digestion. Find out tips to help lower inflammation and help with bloating, cholesterol and general gut health.

Week 4: How fitness can help arthritis and joint pain

Tueday Podcast:
- I teach a number of live classes and find that joint pain often becomes a barrier to exercise - especially during the menopause when we lose the protective qualities of oestrogen. If you have aching joints, or aching muscles - whether you are going through the menopause or not - this talk will look at why this happens and how exercise and nutrition can support our joints and make everyday movements much easier, helping us to move better, sleep better and feel better.
Thursday Podcast:
- We look at the role of exercise and nutrition in the management of Type 2 Diabetes - how exercise helps and how we can remain active and energetic, as well as hopefully, reverse this disease!

Week 5: Core Control - what is your "core", how it works, and why it is important to know it well.

Tueday Podcast:
- 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
Thursday Podcast:
- We look at the role of sleeping well - which is something that gets more tricky as we get older, especially during the menopause, but also for general ageing. Find out how exercise and nutrition support and manage your sleep patterns, helping you to wake up refreshed, helping you to reduce your "belly fat" and improving your cognitive health.

Week 6: Hormonal Health - how our hormones influence fitness and wellbeing

Tueday Podcast:
- 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, whether you are going through the menopause, are post menopausal or just general ageing.
Thursday Podcast:
- Setting systems in place is a good way to keep up with your promise to eat healthier and exercise regularly. I will talk to you about things that have been shown to work well - and why they work - so that you can use these over the summer to continue your fitness journey.

C lick here to buy your Class Pas s

Workouts and movement - what you need to know before we start the Cafe!

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.

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.

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.

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.

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.

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

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.

Cafe Charges

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

£40 for the full six-week programme

C lick here to buy your Class Pas s

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

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

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:

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

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

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

Here are the remaining online Café workouts for 2026… because clearly we are not stopping now.

Summer Shape Up – 1st–20th June
- A short and focused boost before summer properly begins. Enough structure to feel the difference, without taking over your diary.
Café Medi – 14th September - 24th October
- Back to routine, back to strength, back to feeling organised again (or at least slightly more organised).
Get Fit and Festive – 16th November - 12th December
- Because December feels much better when your back is stronger, your joints are happier, and you can enjoy the mince pies without negotiating with yourself.

All designed to keep you consistent across the year, rather than starting again every January.

More details coming soon.

Your future self will be very pleased you kept going.

Buy your Cafe Spring 26 Pass

Rachel Hubbard BSc