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

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01  - 20 June 2026

​​​Move better. Feel stronger. Train at home this summer.

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Summer Café Rachel  is an online exercise, nutrition and lifestyle programme to help you keep moving through the summer.

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It is designed for busy people who want simple, effective support without having to travel to a class. You can join the live workouts on Facebook or catch up in your own time on YouTube.

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What is included

• Live online workouts on Facebook

• Unlimited access to the workout library on YouTube

• A structured summer calendar to help you stay on track

• Pilates and Back Care sessions

• Breathwork and mobility

• Dumbbell workouts for strength

• Cardio for heart health

• Nutrition and lifestyle guidance

• Support with energy, sleep and healthy habits

• Weekly talks to help you understand your body better

 

Here are the classes on offer in Cafe Rachel Summer 2026:

 

• Monday:

  • 07:30 - 07:50 - Metabolic Workout  - HIIT or Circuits

  • 18:00 - 18:20 - Kettlebell Conditioning

  • 18:30 - 19:05 - Pilates Mat Work - Touching on classical Pilates

• 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​ - Step or Dance Aerobics

  • 18:00 - 18:20 - BarBell Workout - you can use dumbbells

  • 18:30 - 19:05 - Core & Restore - Back Care Pilates

• Thursday:​

  • 07:30 - 07:50 - Pilates Mat Work​ - Condensed Pilates Training

  • 19:30 - 20:00 - Live Podcast on lifestyle change

• Friday:​

  • 07:00 - 07:30 - Morning Stretch & Breathwork​ - To ease stress and help focus

  • 07:30 - 07:50 - Functional Fitness Friday - Dumbells, bands and abs. 

• Saturday:​

• 08:45 - 09:00 - Motivate Me - Weekend Podcast​

• 09:00 - 09:30 - Standing Pilates

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​Click here to buy your Class Pass

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Café Spring 26 – Weekly Topics

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​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. 

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Week 1: Shinrin-Yoku: what is it and why does exercising outside help?:

• Tuesday Podcast:

  • Shinrin-Yoku means forest bathing. It refers to the practice of spending time in a natural outdoor environment, with the intention of slowing down and engaging the senses.

  • This talk will explore how being outdoors can influence both physical and psychological health. Time in green space has been linked to reductions in stress markers, including cortisol, and improvements in mood and mental clarity. It also supports the principles of parasympathetic nervous system activation, helping the body shift away from a constant “busy” state.

  • We will also consider how light exposure can help regulate sleep patterns, alongside the wider benefits for energy and daily rhythm.

• Thursday Podcast:​

  • Exercise can feel different in warmer weather. This talk will explain how to adapt your workouts, manage heat, and keep training safely.​

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Week 2: Ways to keep hydrated and healthy

• Tuesday Podcast:

  • In this session, we will explore the physiology of thirst and how it can change with age. We will also consider the influence of hormones, including fluid balance regulation, and how this affects daily hydration habits.

  • You will learn how to recognise early signs of low hydration, and how this can impact energy, concentration and exercise performance.

• Thursday Podcast:

  • Hydration affects energy, concentration, digestion and exercise performance. You will learn simple ways to support your body during warmer days..​

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Week 3: How to manage increased belly fat and unwanted weight gain

• Tuesday Podcast:

  • This session will explore menopause and general ageing, including changes in body fat distribution, particularly around the abdomen.

  • It will provide clear guidance on how to respond through structured exercise, nutrition, and lifestyle habits. The role of stress and sleep will also be addressed, as both can influence body composition and weight change over time.

• Thursday Podcast:​

  • You will learn simple strategies to organise meals across the week, reduce decision fatigue and maintain steady energy levels. The session will also show how forward planning can support energy balance and help manage body composition over time.

  • Practical guidance will include batch cooking, food choices and building meals that are easy to prepare and sustain within a busy routine.

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​Click here to buy your Class Pass

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

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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 20 days, 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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​Cafe Charges

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Standard Price - still great value at just over £1 per day per week for all of the Cafe

• £20 for the full programme

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​Click here to buy your Class Pass

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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 Summer Café Rachel - Move Better, Feel Stronger in 20 days!

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

• Sunrise Cafe Rachel - Sunrise Café Rachel: A Month of Mornings  – 1st–30th July

  • A new morning only exercise programme with two 20-minute sessions each day, covering Pilates, weights, and cardio, plus pre-recorded podcasts to support your health and wellbeing.

• 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.​

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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.