Rachel Hubbard - Wellness & Menopause Coach

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Rachel Hubbard - Wellness & Menopause Coach Exercise & Menopause Specialist. Pilates Coach. Back Care Tutor. CIMSPA Training Provider. YMCA Training Provider & Technical Advisor. ThisWorks Exercise Expert.

Motivational Speaker. Changing perceptions on fitness and life . 🔹 Rachel Hubbard - Exercise & Menopause Coach, Back Care Pilates Tutor

Rachel Hubbard is an Exercise & Menopause, and Back Care Coach with extensive experience and expertise in the field of fitness and health. As a CIMSPA Partnership Training Provider and YMCA Technical Advisor for Pilates & Menopause, Rachel has made significant co

ntributions to the development and delivery of high-quality training programmes. Rachel holds a BSc in Sports & Exercise Science from Aberystwyth University, graduating with a 2:1. Her dissertation, titled “Psychological Effects of a Self-Determination Theory Based Exercise Intervention on Peri- and Post-Menopausal Women,” highlights her commitment to advancing knowledge in the field of menopause and exercise. Rachel is also a respected Pilates tutor with a special interest in chronic lower back pain, pelvic floor issues, and general health. With over 20 years of experience, she is a point of referral for many physiotherapists in the area. Rachel can help your back become stronger and offset any niggles or injuries. Rachel's qualifications include:
• Level 4 Back Care Practitioner and Coach
• Level 3 Gym Instructor, Pilates Instructor, GP Referral Specialist, and ETM Instructor
• Level 2 Instructor in Ante/Post Natal, Pelvic Floor Pilates, Step Aerobics, Fitness Testing, Nutrition, Muscle Max, Fitball, Group Cycle, and Kettlebell Training

Her dedication to improving the lives people through tailored exercise interventions and her broad range of expertise make her a respected and influential figure in the fitness industry.

📩 Reach out to Rachel in Cymraeg or English:
🌐 Website: www.rbhfitness.co.uk
📧 Email: [email protected]
📱 Facebook & Instagram:

13/11/2025

Don’t wait for “the perfect time” just take advantage and grow.

I see so many people worried about little things that holds them back from making changes to help their health and wellbeing. Seize the day 💕

12/11/2025

Back Care Pilates is a real game changer.

Using sound functional techniques to improve spinal stabilisation to help support the core, movement and balance.

Live in Aberystwyth and Borth and online

08/11/2025

You know, I get asked a lot about cholesterol — especially when going through the menopause

“I haven’t changed anything, but my cholesterol’s gone up since menopause.”

And that’s the key.

It’s not just about what you eat anymore.

As oestrogen drops, the liver doesn’t clear fats as efficiently.
LDL can rise, HDL can lose its quality, and triglycerides sneak up too — even if your habits haven’t changed.

But here’s the good news: food still has power.
It’s not about cutting everything out — it’s about adding the right things in.

First up — fibre.
Think oats, beans, apples, and carrots.
Fibre binds to cholesterol and helps your body get rid of it.
Aim for around 30 grams a day.

Next — fat quality matters.
Swap butter for olive or rapeseed oil, and include nuts, seeds, and avocado.
These unsaturated fats help your liver clear LDL cholesterol more effectively.

Then there’s omega-3s.
They help lower triglycerides and calm inflammation.
Two portions of oily fish a week — or a good omega-3 supplement if you don’t eat fish.

Keep an eye on sugars and white carbs — they push triglycerides up and make LDL more harmful.
Go for slower carbs like wholegrains, pulses, fruit, and veg.

And finally — support your liver.
It’s your cholesterol control centre.
Keep alcohol within UK guidelines, have alcohol-free days, and eat plenty of colourful veg to help it do its job.

If you want a quick summary —
Eat more fibre.
Choose better fats.
Add omega-3s.
Tame the sugar.
And look after your liver.

Simple shifts that make a real difference.

I’m Rachel Hubbard, and this is exactly what we talk about inside Café Rachel — practical science to help you thrive through menopause and beyond.

08/11/2025

Love the Cafe ❤️

Safe space to train at home. Advice on hormonal health to support your wellbeing 🙌💕

We start Monday 17th Nov up until 13th Dec. You can join me live on a private FB group (no, the camera can’t see you 😂) or watch later on catch up or YouTube (put me on the telly!)

Like a Personal Trainer, I will give you a weekly workout plan with additional advice on meals and nutrition that you can download and keep.

At ÂŁ28 in total, this makes it an affordable programme that provides expert advice on hormonal health and wellbeing.

Comment below and I will send you the link to join xx

07/11/2025

We often think cholesterol is all about diet and exercise — but there’s another layer we can’t ignore.

You can eat well, move daily, and still find your cholesterol creeping up if your sleep and stress are out of sync.

When we sleep properly, the body does far more than rest.
Cortisol falls, the liver clears fats, and hormones like insulin and leptin reset. This is when your cholesterol balance — HDL, LDL, and triglycerides — is fine-tuned.

But when sleep is short or broken, cortisol stays high and your metabolism slips into storage mode. Triglycerides rise, HDL drops, and LDL becomes smaller and more damaging.

Then add stress — and it’s like throwing petrol on the fire.
Constant fight-or-flight mode keeps adrenaline and cortisol high, raises blood sugar, and disrupts how fats are processed. Over time, this combination is one of the quietest drivers of midlife cholesterol changes, even in people who exercise and eat well.

You don’t need a perfect life to fix it — just rhythm.
☀️ Get daylight in the morning.
💤 Keep a regular sleep schedule.
🧘‍♀️ Take short breathing breaks before you open your emails.

Small, steady habits calm your nervous system, protect your heart, and make every other lifestyle change work better.

Because sleep and stress management aren’t extras — they’re chemistry.

As the days get shorter, consistency really matters. Keeping up with regular classes supports strength, bone health and ...
07/11/2025

As the days get shorter, consistency really matters. Keeping up with regular classes supports strength, bone health and mood — especially during the colder months.

🗓️ Classes Continue as Usual
All live sessions in Borth and Waunfawr are running as normal:
Pilates • Back Care • Kettlebell • Disco-Diva
You can book through the website or app as usual.

🖤 Black Friday Bonus Pass Offer – More Movement, Same Price
Between Fri 22 Nov and Mon 2 Dec, buy a class pass and get extra sessions free:

4-Class Pass → +1 class

8-Class Pass → +2 classes

16-Class Pass → +4 classes

No discounts, just extra value for those committed to keeping active.
Passes can be used any time, and you’re welcome to buy more than one.

💻 Online & On-Demand
If you can’t make it to class, remember your online video library in the app — ideal for those darker evenings.

Let’s keep moving through November. Small, regular actions really do make a big difference.

👉 www.rbhfitness.co.uk

November 2025 https://wix.to/NM3qENw

05/11/2025

Menopause stress explained:
Cortisol’s having an all-nighter, serotonin’s sulking, and your sleep hormone has packed up and gone to Spain.
Meanwhile, you’re trying to find your keys and your will to socialise.

But this is fixable.
Walk in daylight. Eat proper food. Breathe like you mean it.
You’re not losing it — you’re recalibrating it.

Cafe Rachel (online with me) starts Monday 17th November. Join me for more wise points, good workouts and lots of fun in the lead up to Christmas 🎅🏻

05/11/2025

If you’ve been feeling more anxious, wired, or flat, or if sleep feels broken, you are not imagining it. There are biological reasons for this.
Today, we’ll look at how stress works in the body, why it feels stronger in menopause, and how we can use exercise, food, and recovery to take back control — calmly and scientifically.

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https://linktr.ee/rbhfitness

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