You and the Cafe have become  an integral part of my life and I am very active in that life. It has brought consistency in my exercise and I embrace every new Cafe and always learn something new about movement and about myself!

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14th September - 24th October 2026​

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Café Rachel returns this September with a new six-week online programme focused on two important areas of health: physical strength and nervous-system regulation.​ We will use resistance training, Pilates and functional movement to help you maintain muscle, improve stability and feel stronger in everyday life.

​Alongside the exercise sessions, we will explore practical ways to regulate the nervous system, manage stress and create the conditions needed for rest, recovery and better sleep.​

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Please see more details below, and if you want to join, click the box below and "Buy a Pass" that allows you access to the recorded sessions and then ask to join our private FB group to join in the live sessions - the link will be sent to you when you have bought your pass.  Any questions - use the chat box below! x

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Weekly Themes:​​ CAFÉ CHAT

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• WEEK 1 - WHY TECHNIQUE MATTERS – GETTING IT RIGHT FIRST TIME

  • Find out how we can shortcut our learning techniques to help us lift well and reduce the risk of injury.

  • We will look at neuromuscular pathways, learning patterns, how to improve your confidence and how to get stronger.​

  • Looking at the latest research into how what we eat and when we eat makes a huge difference to our everyday energy levels, as well as supporting our health and fitness journey.

  • Life is easier when we have systems in place to support our fitness journey.

  • Learn how to use the systems and techniques we have discussed this week to support yours.

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• WEEK 2 - HOW LONG DOES IT TAKE TO GET FIT?  HOW CAN I MAKE THIS QUICKER?!

  • We all want a pretty quick return on our efforts to improve fitness.

  • Find out more about how the body gets fit and how we can maximise that potential.

  • We all know that drinking water is good for us, but sometimes it can feel like a chore.

  • We look at why hydration matters and how to make it easier to get great results from making this work for us.​

  • Goal setting can be both motivating and daunting.  Understand how to do this in a way that supports you and does not make you feel as though you are always failing.

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• WEEK 3 - WHY ACTIVE RECOVERY IS YOUR SECRET WEAPON

  • We can sometimes feel guilty when we rest, feel too busy to have time to rest, or find that our rest becomes complete exhaustion.

  • Understand the science of healing and repair by using active rest to support your fitness and wellbeing.​

  • If you have trouble sleeping, or find yourself waking up early, this session looks at how to improve your sleep pattern.

  • We will also look at why sleep is crucial for mental health and wellbeing, as well as your body’s recovery from exercise.

  • Learn how to create a  short checklist on how to prioritise your recovery to support your brain health.

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• WEEK 4 - HOW TO MANAGE THE “BAD DAYS”

  • When we first start to make changes to our exercise, it can feel motivating. Then life gets in the way....We lose our thread and feel like throwing it all in.

  • Find out how to manage the tricky times and get back to doing the things you want to do again, with renewed energy and focus.​

  • Anxiety can cause us many issues, and we know that regular exercise helps.

  • But did you know that science also indicates that what we eat can help us manage anxiety?​

  • Understand the science behind breathing and learn how to harness this secret skill.

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• WEEK 5 - PILATES FOR STRENGTH

  • Pilates is a well-recognised training programme to improve core strength and balance.

  • But did you know that you can also use it to improve your strength and conditioning?

  • We will look at the Pilates principles that support bone and muscle health.​

  • We want to make sure that we fuel our bodies ready to do Pilates.

  • Eating too soon before class can make us feel uncomfortable or bloated, while not eating enough may leave us lacking in energy.  Find ways to keep working without fatigue.​

  • Joseph Pilates taught us more than just the exercises - have a listen to some of the ways to be present in your Pilates practice that can bring a sense of peace and calm to your life.

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• WEEK 6 - PLANNING YOUR FUTURE MAKES SENSE

  • Understanding how planning can help reduce stress, improve sleep, reduce anxiety and give us a chance to feel happier and more in control can be a bit of a magic formula.

  • We will stand on the shoulders of giants and look at what the research says works well for us.​

  • When life is busy and we grab food on the go, we can sometimes underfuel for exercise and overfuel for unwanted weight gain.

  • What can we learn about when to eat, what to eat and which on-the-go choices support us to keep feeling energetic and healthy?​

  • Looking back at what we have learnt in this Café and how to keep the things we have valued as part of our lives, even when we are no longer together as a group.

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Weekly Exercise Class Timetable

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• MONDAY

  • 07:00–07:20 S&C Workshop

  • 07:30–07:50 Metabolic Monday  

  • 18:00–18:20 Dumbbell Workout

• TUESDAY

  • 07:00–07:20 Cardio Workout

  • 07:30–07:50 Kettlebell Conditioning

  • 19:30–20:15 Café Chat

• WEDNESDAY

  • 07:00–07:20 Barbell Workout

  • 07:30–07:50 Loaded Pilates

  • 18:00–18:30 Core & Restore

• THURSDAY

  • 07:30–07:50 Pilates Mat Work

  • 19:30–20:00 Café Chat

• FRIDAY

  • 07:00–07:20 Morning Breathwork & Stretch

  • 07:30–07:50 Functional Fitness

• SATURDAY

  • 08:45–09:00 Motivate Me

  • 09:00–09:30 Standing Pilates

 

What will be included?

The programme will include a varied timetable of short, accessible sessions, including:

• A structured online timetable

• Live exercise sessions and talks

• Access to class recordings for 12 months

• Short sessions that are easier to fit into the day

• A mixture of strength, Pilates, cardiovascular exercise and recovery

• Modification options for different needs and abilities

• Supporting information to help you understand the programme

• Access to the Café Rachel online community

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Designed to fit around real life

• Some people complete nearly every session.

• Others choose Pilates, strength training, breathwork or the sessions that are most useful to them at that particular time.

• The sessions are short, flexible and available on catch-up. You can work around family commitments, holidays, difficult weeks, hot weather, poor sleep and the general unpredictability of life.

• You may be completely up to date. You may be several sessions behind. You are still part of the Café.

• Consistency does not mean doing everything perfectly. It means finding a way to return.

 

Who is Café Medi 26 for?

The programme is open to women and men who would like to:

• Improve their strength and physical confidence

• Maintain muscle and bone health as they get older

• Learn how to use weights safely

• Support their back, joints, balance and mobility

• Understand stress and the nervous system

• Improve relaxation, recovery and sleep

• Exercise at home without feeling judged or pressured

• Follow an informed programme while still having some fun

 

Existing injuries or health conditions do not automatically prevent you from joining. The programme includes modifications, but you may need advice from your GP, physiotherapist or another appropriate healthcare professional before starting.

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Exercise with a purpose

• Every Café combines practical exercise with clear and reliable information.

• The talks help explain why we are completing particular sessions and how they relate to health, ageing and everyday function.

• Previous Café members have told me that this knowledge helps them make better choices. Rather than trying to complete every workout, they become more confident in choosing the sessions their body needs.

• That might be a resistance workout on one day, Back Care Pilates on another and ten minutes of breathing when life feels rather too busy.

 

What Café members say

• “The Café is so flexible in terms of session length, catch-up options and modifications. It maximises the chance of keeping consistent.”

• “I have loved the breathwork, and I am sure it has contributed to much better sleep.”

• “Thank you for keeping us fit, healthy and well informed.”

• “The whole morning was informative, motivating and uplifting.”

• “I have enjoyed every Café. This one helped me understand what Café really means to me.”

• “Thank you for your inspiration and for making me get up in the morning — and for doing it with so much fun.”

Café Rachel is not only a collection of workouts. It is a supportive online community where people exercise, learn, laugh and occasionally refer to kettlebell training as Kettlehell.

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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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​Click here to buy your Class Pass