"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 - or about a cup of coffee and a cake each week!​

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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 -Food, Hormones and Heart Health: Eating for Energy and Balance:

Nutrition shapes more than energy — it affects hormonal balance, mood, and cardiovascular health.
This session explores how meal timing and food composition influence energy, focus and heart resilience.

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What we’ll cover:

• How blood glucose control and meal timing affect cortisol, insulin and thyroid hormones — and why this matters for stable energy and motivation.

• The role of proteins, complex carbohydrates and healthy fats in sustaining energy and supporting cholesterol balance.

• How oestrogen helps regulate HDL and LDL, and why its decline can alter cholesterol profiles.

• The link between stress, poor sleep and raised cholesterol, and how small daily nutrition choices protect heart health.

• Practical examples of simple, balanced meals to reduce energy crashes and improve clarity across the day.

Goal:
Feel brighter in the morning, sustain steady energy, and support long-term hormonal and cardiovascular health through smart nutrition.

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​Week 2 — 25th November 2025 - Move for Strength, Balance and a Healthy Heart:

Movement is medicine — for muscles, hormones and heart health.
This session blends the science of strength, mobility and recovery to show how movement keeps metabolism and mood in balance. 

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What we’ll cover:

• How resistance training improves cholesterol metabolism, lowers LDL, raises HDL, and reduces cortisol reactivity.

• The role of Pilates and mobility training in improving posture, circulation and nervous-system calm.

• How varied intensity — combining strength, moderate cardio and recovery — supports hormonal regulation and cardiovascular function.

• The impact of exercise timing on sleep and cortisol rhythm, and how movement anchors healthy stress recovery.

• Building confidence and functional strength to carry you through winter with energy and stability.

Goal:
Move with confidence and strength, improve cholesterol balance, and build resilience for both body and mind.

​Week 3 — 2nd December - Rest, Sleep and Recovery: The Science of Repair:

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Sleep is not passive — it’s your body’s nightly repair system.
This session explains how rest restores hormonal balance, regulates cholesterol, and protects your heart and mood.

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What we’ll cover:

• How sleep affects cortisol, melatonin, leptin and ghrelin, and why disrupted sleep increases appetite, stress and cholesterol.

• The connection between deep sleep and heart repair, and why good rest is critical for lowering inflammation and blood pressure.

• How to use recovery practices — breathing, stretching, gentle Pilates, and mindful routines — to activate the parasympathetic “rest and restore” response.

• Why evening habits such as light exposure, meal timing and alcohol use influence lipid metabolism and sleep quality.

• Simple evening systems to prepare your body and mind for deep, restorative rest.

Goal:
Wake refreshed, feel calmer, and support natural hormone and heart rhythms through quality rest and recovery.

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Week 4 — 9th December - Stress, Clarity and Calm: Rethinking Pressure and Resilience:

The festive season tests everyone’s nervous system.
This final session focuses on understanding stress physiology and learning how to protect both your mind and your cardiovascular health.

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What we’ll cover:

• How stress hormones influence cholesterol, blood pressure and mood, especially when oestrogen is low.

• The link between chronic cortisol elevation and heart disease risk — and how movement, breathwork and mindset reset that system.

• Practical methods to regulate your stress response and protect heart and brain health through structured recovery.

• How positive daily systems — not motivation — sustain calm focus and emotional stability.

• Building psychological resilience to meet life’s demands with clarity rather than depletion.

Goal:
Build calm awareness, protect your heart, and navigate December with strength, humour and hormonal balance.

Across the four weeks, you’ll learn how nutrition, movement, sleep and mindset work together to:

• Regulate cortisol, cholesterol and cardiovascular function

• Restore balanced hormone rhythms

• Build sustainable systems for energy, focus and emotional calm

You’ll finish the year with practical, science-led tools for living well — supporting both your physiology and your sanity.

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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.