"Cafe just makes my life so much better!"

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Get ready for Christmas feeling your best
Café Rachel Christmas 25

​​​​Monday 17th November – Saturday 13th December 2025
Cost: £28 - 20% discount if you sign up before the 31st October using code  - Christmas25 - Because your health doesn’t go on holiday....​

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Weekly Classes that you can choose to do live or later:

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Monday:

• 07:30 - 07:50 - Metabolic Workout

• ​18:00 - 18:20 - Dumbbell Workout

• 18:30 - 19:05 -  Mat Work Pilates

Tuesday:​

• 07:30 - 07:50 - BarBell Workout

• 19:30 - 20:15 - Cafe Conversations on health & fitness (talk)

Wednesday:​

• 07:30 - 07:20 - Kettlebell Workout

• 18:00 - 18:20 - Cardio Corner Workout

• 18:20 - 19:00 - Core & Restore - Back Care Pilates

Thursday:​

• 07:30 - 07:50 - Mat Work Pilates

Friday:​

• 07:30 - 07:50 - Functional Fitness Workout

Saturday:​

• 09:00 - 09:30 - Standing Pilates

• 09:30 - 09:45 - Weekend Motivation Tips (talk)

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You are welcome to join in live with me via our private Facebook Group, or watch later at a time to suit you on the app, the webpage or YouTube!

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Cafe  Conversations on Health & Fitness 

Each week, we look a bit more in depth into the frequently asked health and fitness questions.  We then follow up with exercises to support what we have learnt from the various research papers that support healthy change. 

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Week 1 — 18th November 2025 -Eating for Energy:

Nutrition strategies to support steady energy, clear thinking and balanced hormones.
 

• Understand how blood glucose control and meal timing influence the endocrine system.

• Explore how proteins, complex carbohydrates and healthy fats work together to sustain energy.

• Learn how cortisol, insulin and thyroid hormones affect morning energy levels and motivation.

• Practical guidance on simple, balanced meals to reduce energy dips and improve focus throughout the day.
  Goal: Feel brighter in the morning and maintain steady energy across the day.

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​Week 2 — 25th November 2025 - Moving for Balance:

Exercise that supports hormonal regulation, mobility and metabolic health.
 

• Combine strength, Pilates and mobility training to improve muscle function and stability.

• Learn how movement influences hormones such as growth hormone, testosterone and oestrogen (in both sexes).

• Use varied intensity and recovery to reduce stress hormones and support nervous-system balance.

• Build resilience and strength to carry you through the winter season.
  Goal: Move with confidence and stability while supporting long-term hormonal health.

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​Week 3 — 2nd December - Resting for Recovery:

The science of rest, sleep and the parasympathetic response.
 

• Understand how sleep affects cortisol, melatonin, and appetite hormones (leptin and ghrelin).

• Explore restorative practices such as breathing, stretching and mindful movement.

• Learn how to improve sleep quality and evening relaxation routines.
  Goal: Restore energy, reduce fatigue and support natural hormone rhythms.

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Week 4 — 9th December - Thinking for Clarity

Managing mindset, stress and mental load during the festive period.
 

• Understand how stress hormones influence mood, motivation and recovery.

• Learn strategies to regulate your stress response through movement, breathing and structured rest.

• Explore how positive routines support mental focus, emotional balance and self-care.
  Goal: Build calm awareness, reduce overwhelm and support mental wellbeing through hormonal balance.

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​​"Rachel you've created this fabulous space for all us strangers to come together and share and improve our lives and you do it with passion, enthusiasm and humour whatever is happening. It wouldn't be the same without you! Diolch"

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🎄 Café Rachel Christmas 25 – Preparing for Your Best Health This Christmas

A one-month online wellbeing programme designed to help you move well, feel strong and stay balanced in the lead-up to Christmas.
 

💪 Daily Workouts – Six Days a Week

Build strength and consistency with progressive, evidence-based training that fits easily into your day.

• 20–40 minute sessions: Short, focused and realistic. Train smart without needing to find hours in the day.

• Varied training mix: Pilates, HIIT, Step, Cardio, Circuits, Weights, Dumbbells, Kettlebells and Back Care.

• Supports muscular strength and endurance, cardiovascular fitness, balance and core stability.

🧠 Weekly Education Themes

Six themed learning sessions designed to connect science with practical action.

• Research-led discussions on hormones, strength, and lifestyle health.

• Practical, straightforward advice with tips and strategies for real life.

• Supporting handbook to help you apply what you learn and track your progress.

💬 Confidence-Building Motivation

Feel supported in every session.

• Designed for anyone rebuilding after illness, injury or periods of low motivation.

• Encourages positive self-talk, realistic goal-setting and long-term consistency.

• Builds confidence in movement, strength and self-belief.

📘 Your Downloadable Handbook

Keep everything in one place.

• Weekly workout plans, notes and wellbeing tools.

• Reflection space to track energy, sleep and motivation.

• Practical checklists and advice to keep you focused and organised.

🌐 Flexible Access

Train live or on-demand — wherever and whenever it suits you.

• Join live sessions via Facebook or the app.

• All sessions recorded for easy access on YouTube or your browser.

🤝 Inclusive and Accessible

Built for women and men of all levels who want to take charge of their next chapter in health and wellbeing.
Supportive, professional, and grounded in the science of exercise and the endocrine system.

🌟 Rebuild your strength, balance and confidence – with purpose.

Over four weeks, you will:

• Build a strong, functional body with targeted training.

• Understand how hormones influence energy, performance and recovery.

• Learn to manage and prevent lifestyle-related conditions through movement.

• Discover practical nutrition and recovery strategies for real life.

• Improve your balance, mobility, coordination and agility.

• Train in ways that are realistic, flexible and sustainable.