"Cafe just makes my life so much better!"

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Join me for a 6 week online programme to improve your health and fitness from the comfort of your own home

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​​​​Monday 22nd September – Saturday 1st November 2025
Cost: £40
Early Bird: Join before 31st August and save 20% — use code CAFEMEDI2025 at checkout.

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Weekly Classes:

Monday:

• 07:30 - 07:50 - Metabolic Monday Workout

• ​18:00 - 18:20 - Dumbbell Workout

• 18:30 - 19:15 -  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:​

• Functional Fitness Workout

Saturday:​

• 09:00 - 09:30 - Standing Pilates

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

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

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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 — 23rd September 2025 - How our hormones influence our health

You may know that I have spent many years researching the influence of oestrogen on female health and wellbeing as they go through the menopause.  Part of this also looked at testosterone and progesterone - and how males are influenced too.  This talk will summarise the main points of what can happen as we get older that causes more issues with both our physical and mental health - and most importantly, what to do to help.

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​Week 2 — 30th September 2025 - Strength at Home: Building and Maintaining Progress

Like many of you, I know that building muscle is so important as we get older - but also appreciate that the gym environment is not accessible or inviting to many of us.  This session summarises why building muscle is necessary, and how we can do this in the home environment.  PS saves the embarrassment of working out in front of others (or is that just me??!)

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​Week 3 — 7th October 2025 - Pre-Diabetes and Type 2 Diabetes: Exercise as Prevention and Management

Many of us will be told that we are "pre-diabetic" without understanding why.  Being overweight can be seen as a natural thing as we get older, but diabetes can really impact our health. This session looks at the warning signs, why they are happening, and how to deal with them. Whether you are at risk, worried of the risk, or have been told you are at risk, then I hope we can action a plan to help reverse this condition. 

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Week 4 — 14th October 2025 - Cholesterol: What Helps, What Hurts, and What to Do About It

Menopause, once again, often raises our cholesterol levels, even though we are doing the same things we have always done.  This session will look at what cholesterol is, how it impacts on our health - and what we can do to change the readings so that we avoid having to be on medication.

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Week 5 — 21st October 2025 - Get Up, Get Down: Reclaiming Mobility and Confidence

How to get down and up off the floor is one of my most popular blogs and social media posts - which seems to indicate that this affects many people.  So, whether you have stiff knees, weak knees, bad hips or backs, we will look at the basic mechanics of movement, and how we can help our mobility to make everyday tasks so much easier. 

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Week 6 — 28th October 2025 - Maintaining Momentum - tips for sustainable fitness

As we get to the end of the Cafe, what can we use to help us sustain the changes that we want - whether this is weight loss, building bone or muscle, sleeping better, eating well. This session will map out ways that you can plan ahead and protect your health and wellbeing. 

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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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​​✔ Daily workouts, 6 days a week - Build strength and consistency with progressive, evidence-based training that fits into your day.

✔ 20 to 40minute sessions - Short, focused workouts designed for real life. Train smart, without needing to find hours in the day.

✔ Pilates, HIIT, Step, Cardio, Circuits, Weights, Dumbbells, Kettlebells, Back Care,  - A varied programme to support muscular strength & endurance,  your cardiovascular fitness, improve your balance and core strength.

✔ 6 themed weekly education sessions - Research-led learning on hormones, strength, lifestyle diseases, and with practical and straightforward advice. Tips & Tricks on how to implement and a handbook to support your journey. 

✔ Confidence-building motivation - important for when we feel insecure in our bodies, or recovering from injury, illness, anxiety.  

✔ Your own downloadable handbook - Weekly plans, session notes and tools to support your progress – all in one place.

✔ Flexible access - Use the app or browser to train live on Facebook or on-demand. It’s ready when you are.

✔ Inclusive, accessible and built for anyone who wants to take charge of their next chapter.

 

Rebuild your strength, balance and confidence – with purpose.

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Over six weeks, you will:

• Build a strong, functional body with targeted training.

• Understand how hormones influence your health and performance.

• Learn how to manage and prevent lifestyle-related conditions with exercise.

• Discover practical nutrition and recovery strategies.

• Improve your balance, mobility, coordination and agility.

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