Online Coaching for Health & Wellbeing

"Cafe just makes my life so much better!"

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Café Spring 25: Your Evidence-Based Approach to Strength, Mobility & Longevity

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Café Spring 25 is an interactive online programme designed to support your fitness, strength, and overall health with a structured blend of live and on-demand workouts, expert-led discussions, and evidence-based guidance.

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This programme focuses on morning training sessions, incorporating a diverse range of workouts tailored to enhance mobility, strength, cardiovascular fitness, and recovery. Sessions include:

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✅ Pilates Mat Work & Standing Pilates – Improve core strength, posture, and flexibility
✅ Weights & Kettlebells – Build muscular endurance and support bone health
✅ Cardio & Step Workouts – Boost heart health and aerobic capacity
✅ Functional Fitness – Enhance balance, coordination, and movement efficiency
✅ Relax & Refresh – Aid recovery through targeted mobility and relaxation techniques

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Alongside the workouts, participants will receive nutritional insights, meal planning strategies, and supplement guidance, all based on the latest research in exercise science and healthy ageing. The programme is hosted via an exclusive online portal, providing easy access to live sessions, on-demand content, and expert advice to help you achieve and sustain your health and fitness goals.

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💡 Programme Benefits:
✔ Live & on-demand access for flexibility and convenience
✔ Structured weekly themes focusing on longevity and performance
✔ Comprehensive support covering exercise, nutrition, and lifestyle optimisation

📅 Starts 17th March 2025 | 💰 £35 for 35 days (12-month access)
🔗 To join the Cafe Spring, you will need to buy a plan at this web page:  Cafe Spring Plan

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All sessions are led by Rachel Hubbard, an experienced Exercise and Menopause Coach, Back Care Pilates Specialist, and fitness professional with over 35 years in the industry. With a degree in Sports Science, Rachel combines scientific expertise with practical coaching, ensuring that every session is rooted in evidence-based principles to help you build strength, improve mobility, and maintain lifelong health

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Café Spring 25: Evidence-Based Strategies for Healthy Ageing

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Ageing is inevitable, but the way we age is largely within our control. Research consistently demonstrates that exercise, nutrition, sleep, and strength training play pivotal roles in maintaining cognitive function, physical resilience, and overall vitality. Café Spring 25 will explore the latest scientific insights into healthy ageing, providing practical, evidence-based strategies to help you maintain strength, mobility, and mental clarity as you grow older.

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Each week, we will focus on a specific area of ageing and longevity, drawing on the latest research in exercise science, nutrition, and neuroscience to help you implement meaningful changes in your routine.

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Weekly Talks

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18.03.25 - Exercise as Medicine – The Role of Physical Activity in Lifelong Vitality

Scientific research confirms that movement is one of the most powerful tools for improving physical and mental well-being. This session explores how the right types of exercise can increase energy, build strength, and support cognitive function. We’ll look at the latest guidelines on resistance training, cardiovascular fitness, and mobility work, and how to structure a training programme that enhances performance in everyday life.

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Key Topics:
• How exercise optimises cellular function and energy production
• The impact of strength and cardiovascular training on long-term health
• The role of balance and mobility work in movement efficiency and injury prevention

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25.03.25 - Nutrition for Strength, Energy, and Performance

Food plays a critical role in fueling the body, reducing inflammation, and supporting muscle health. This session will explore evidence-based nutrition strategies that improve metabolic function, enhance recovery, and sustain an active lifestyle. We’ll also discuss whether supplements are necessary or if a balanced diet provides everything needed for optimal health.

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Key Topics:
• The role of protein intake and timing for muscle maintenance and recovery
• Anti-inflammatory foods and their impact on energy and movement
• The latest research on fasting, metabolism, and long-term performance

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01.04.25 - The Science of Pilates – Strength, Posture, and Mobility

Pilates is more than just flexibility—it strengthens core stability, balance, and movement control, all of which are essential for better posture and fluid movement. This session explores the science behind Pilates-based training and its benefits for neuromuscular coordination, spinal health, and mobility.

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Key Topics:
• How Pilates improves postural alignment and movement efficiency
• The connection between core strength and joint stability
• The role of Pilates in supporting bone density and injury prevention

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08.04.25 - Strength Training and Brain Health – The Overlooked Connection

Strength training isn’t just about building muscle—it also improves cognitive function, memory, and focus. Research shows that resistance training influences brain plasticity, supports neural pathways, and reduces cognitive decline. This session explores the link between muscle and brain health and how to integrate strength work for physical and mental resilience.

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Key Topics:
• The connection between muscle strength and cognitive performance
• How strength training promotes neurogenesis and mental clarity
• Practical ways to incorporate resistance training for long-term benefits

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15.04.25 - Sleep and Recovery – Why Rest Matters for Strength and Well-being

Restorative sleep is essential for muscle recovery, metabolic health, and mental sharpness. This session looks at how sleep supports energy levels, physical performance, and mental clarity, as well as practical strategies for improving sleep patterns and quality.

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Key Topics:
• The connection between deep sleep, brain function, and energy levels
• How poor sleep affects movement, metabolism, and recovery
• Evidence-based techniques to improve sleep quality and consistency

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22.04.25 - Inflammation and Energy – What It Means for Movement and Health

Chronic inflammation affects muscle recovery, joint function, and overall vitality. This session explores how exercise, nutrition, and stress management can help regulate inflammation and support long-term health.

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Key Topics:
• How inflammation impacts movement and performance
• The role of exercise and nutrition in balancing inflammation levels
• How stress, mindset, and recovery strategies support physical resilience

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29.04.25 - The Psychology of Movement – Confidence, Motivation, and Mindset

Staying active isn’t just about physical training—it’s about building habits, confidence, and motivation. This session focuses on the mindset behind movement, offering strategies to create consistency, stay engaged, and feel empowered in everyday fitness.

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Key Topics:
• How self-belief and consistency impact long-term movement goals
• Strategies for staying motivated and making exercise part of daily life
• The role of community, purpose, and mindset in maintaining an active lifestyle

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Watch live or later via the webpage