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)
🎟 Early Access Offer: Use code "Cafespring" for a 20% discount when you register before 1st March

🔗 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 Healthy Ageing

Scientific research supports the role of exercise in extending lifespan and improving health span. This session will examine the most effective types of exercise for preserving muscle mass, improving cardiovascular health, and maintaining cognitive function. We will discuss the latest ICFSR (International Conference on Frailty and Sarcopenia Research) guidelines for optimal exercise in older adults and how to structure a training programme for long-term benefits.

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Key Topics:

• The impact of exercise on cellular ageing and mitochondrial function

• How cardiovascular and resistance training contribute to longevity

• The role of balance and mobility training 

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25.03.25 - Nutrition and Longevity – Can Diet Slow the Ageing Process?

Diet plays a crucial role in managing inflammation, maintaining muscle mass, and supporting metabolic health. This session will explore the nutritional strategies most strongly linked to longevity, including the role of protein intake, omega-3 fatty acids, and polyphenols. We will also examine whether supplements are necessary or if a well-balanced diet can provide all essential nutrients.

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Key Topics:

• The role of protein timing and intake in muscle preservation

• Anti-inflammatory foods and their impact on chronic disease risk

• The latest research on fasting, caloric restriction, and metabolic health

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01.04.25 - The Science of Pilates – How It Enhances Mobility, Posture, and Bone Health

Pilates is often associated with flexibility and core strength, but research highlights its benefits for balance, proprioception, and even bone density. This session will discuss how Pilates supports spinal alignment, neuromuscular coordination, and joint stability, making it a valuable tool for maintaining mobility and reducing injury risk as we age.

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Key Topics:

• How Pilates improves postural control and neuromuscular efficiency

• The relationship between core stability and spinal health

• The impact of Pilates on bone density and fracture prevention

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08.04.25 - Strength Training and Cognitive Health – The Overlooked Connection

Resistance training is well known for maintaining muscle mass and metabolic function, but emerging evidence suggests it also plays a critical role in cognitive health and neuroprotection. This session will explore how strength training influences brain plasticity, reduces dementia risk, and enhances executive function.

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Key Topics:

• The link between muscle mass and cognitive resilience

• How strength training influences neurogenesis and synaptic plasticity

• Best practices for incorporating resistance training into a longevity-focused programme

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15.04.25 - Sleep and Ageing – Why Restorative Sleep is Essential for Longevity

Sleep quality declines with age, contributing to cognitive decline, metabolic dysfunction, and increased disease risk. This session will examine the mechanisms of sleep regulation, how ageing affects sleep architecture, and practical strategies to improve sleep efficiency and recovery.

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Key Topics:

• The connection between deep sleep and brain health

• How sleep deprivation accelerates cellular ageing

• Evidence-based strategies for optimising sleep duration and quality

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22.04.25 - Inflammation and Ageing – The Silent Driver of Degeneration

Chronic inflammation, often referred to as “inflammageing”, is a major contributor to age-related diseases, from arthritis to cardiovascular decline. This session will explore the latest research on how to reduce systemic inflammation through exercise, nutrition, and lifestyle modifications.

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Key Topics:

• The impact of chronic inflammation on cellular ageing and disease risk

• How exercise and diet modulate inflammatory markers

• The role of stress and immune function in age-related inflammation

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29/04/25: The Psychology of Healthy Ageing – Confidence, Motivation, and Longevity Mindset

Maintaining an active, engaged lifestyle is as much about mindset as it is about physiology. This session will focus on long-term behavioural strategies, motivation, and psychological resilience to help sustain a lifelong commitment to health and fitness.

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Key Topics:

• The role of self-efficacy in maintaining health behaviours

• Strategies for building resilience and intrinsic motivation

• How social engagement and purpose influence longevity

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Watch live or later via the webpage