Rachel Hubbard - Wellness & Menopause Coach

15/10/2025

🩺 Rachel’s Top 5 Tips for Managing Cholesterol During Menopause

1. Move Most Days – Not Just the Weekends.
Regular activity keeps cholesterol particles healthy and mobile.
Mix aerobic movement (like brisk walking or cycling) with strength training to boost HDL and reduce triglycerides.
💡 Aim for 30 minutes a day — it doesn’t need to be hard, just consistent.

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2. Eat for Heart and Hormone Health.
Build meals around real, fibre-rich foods — oats, beans, vegetables, nuts, and olive oil.
Add oily fish twice a week or plant-based omega-3s for extra protection.
💡 Small swaps — butter for olive oil, crisps for almonds — make lasting changes.

⸻

3. Prioritise Sleep and Calm.
Good sleep and stress control lower cortisol, support your liver, and help balance cholesterol metabolism.
💡 Morning daylight, regular bedtime, and daily breathing breaks work better than any supplement.

⸻

4. Look After Your Liver.
The liver is your cholesterol gatekeeper.
Keep it healthy by limiting alcohol, staying hydrated, and avoiding added sugars.
💡 If you’ve ever been told you have fatty liver (NAFLD), focus on steady weight, daily movement, and reducing processed food.

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5. Test, Track, and Don’t Guess.
Ask for a full lipid profile that includes ApoB — it tells you how many cholesterol-carrying particles are actually in your blood.
💡 Numbers guide action, but habits create change.

Final Thought:
Cholesterol isn’t about perfection — it’s about progress and prevention.
Your daily habits are the real treatment plan.

15/10/2025

🩺 Rachel’s Top 5 Tips for Managing Cholesterol During Menopause

1. Move Most Days – Not Just the Weekends.
Regular activity keeps cholesterol particles healthy and mobile.
Mix aerobic movement (like brisk walking or cycling) with strength training to boost HDL and reduce triglycerides.
💡 Aim for 30 minutes a day — it doesn’t need to be hard, just consistent.

⸻

2. Eat for Heart and Hormone Health.
Build meals around real, fibre-rich foods — oats, beans, vegetables, nuts, and olive oil.
Add oily fish twice a week or plant-based omega-3s for extra protection.
💡 Small swaps — butter for olive oil, crisps for almonds — make lasting changes.

⸻

3. Prioritise Sleep and Calm.
Good sleep and stress control lower cortisol, support your liver, and help balance cholesterol metabolism.
💡 Morning daylight, regular bedtime, and daily breathing breaks work better than any supplement.

⸻

4. Look After Your Liver.
The liver is your cholesterol gatekeeper.
Keep it healthy by limiting alcohol, staying hydrated, and avoiding added sugars.
💡 If you’ve ever been told you have fatty liver (NAFLD), focus on steady weight, daily movement, and reducing processed food.

⸻

5. Test, Track, and Don’t Guess.
Ask for a full lipid profile that includes ApoB — it tells you how many cholesterol-carrying particles are actually in your blood.
💡 Numbers guide action, but habits create change.

⸻

Final Thought:
Cholesterol isn’t about perfection — it’s about progress and prevention.
Your daily habits are the real treatment plan.

15/10/2025

Did you know that I have an app?

Helps you to book ahead and save the pennies.

There are 3 Passes available to buy to save money and make booking a bit easy. Each pass allows you to book any in-person class in Borth or Aberystwyth. Once you have bought your pass, you can then log onto the website or app and book your place using your pass. Please remember that having a pass does not guarantee you access to a class without booking – think of it as a way of paying for the session:

Pass Y Borth & Aber 4 - £16
o Gives you 4 classes that you can use at any time
o Costs £16, which makes each class £4.

Pass Y Borth & Aber 8 - £28
o Gives you 8 classes that you can use at any time
o Costs £28, which makes each class £3.50.

Pass Y Borth & Aber 16 - £48
o Gives you 16 classes that you can use at any time
o Costs £48, which makes each class £3.

• If you have a pass, then you MUST book each week so that you use up your sessions.
• You can buy passes in advance, and do not have to wait for them to “run out” – you can have more than one pass at a time.
• Here is the link to the classes available so that you can book your space:
o https://www.rbhfitness.co.uk/book-online
o This allows you to book classes for weeks in advance and secure your place in class.
o You can also do this via the timetable page, but you the class will only show when you choose the date that it is scheduled for.
 https://www.rbhfitness.co.uk/timetable
• If you need to cancel, you can do this up to 1 hour before the class starts and your pass is refunded with the space. I usually have a waiting list, so it is not a big problem
• When you book online, you get an email reminder about the class – which will also remind you to cancel if you want
• If you do not want to buy a pass you can still book your place online and pay via the website or with cash in person, or by BACS, or PayPal ([email protected])
• You can book via the app or web page and details of how to do this are below.
• You can then check what classes you have booked on the app or web page too – further details below.
• If you are not tech minded, just bring the cash to class and I will set you up online and book you in each week and cancel if you let me know. I can be contacted by email, messenger, or the website

How to use the app or web page

• Make sure that you have signed up to the webpage with your correct email address, and remember that if you intend to pay with PayPal, then use that email address as your main link
• If you like using your phone more than your laptop, then the app is easiest - unfortunately, you have to register with both the webpage and the app, so try to use the same email for both to make sure that they link.
• The app is called “Fit by Wix” and can be downloaded via Apple or Android phone
o The code to join is ZTPCFC
• Your pass to the app and the videos is linked to your email. So, only log into the app or the webpage with this and not your FB or Google account.
• If you want to check your bookings, then you need to go into your personal account. On the top left corner of the app, you will see your icon (can be your picture or letters). Click on this.
o You will see “public profile” - you can use this to upload a picture and some information about yourself if you wish. But to check bookings, look for “My Activities”
o Click on “my activities” and you will see a list
 My bookings – shows everything you have booked for
 My subscriptions – shows everything you have paid for
• Underneath the buttons is a row of text that you can swipe left on.
o Home Page (the one you are on)
o Video Workouts – here you can view any of the workouts included in your pass.
o Timetable - this shows what is on that day/week – and you can book directly from your app or via the web page
o Buy a Pass – these passes give you access for a block of time
o Blog – if you want to read the blogs, then click this link

https://www.rbhfitness.co.uk/how-to-use-the-app

Find out what classes are running this week.

14/10/2025

5 Reasons Why Being a Weekend Warrior Stinks

1. Your Muscles Are in Shock.
You spend five days sitting like a fossil, then decide to “go hard” for two hours.
Your body doesn’t see that as “fitness” — it sees it as an emergency.

2. Cholesterol Doesn’t Do Weekends.
LDL and triglycerides don’t wait for Saturday. They respond to daily movement.
Consistency keeps them in check — not your heroic Sunday run.

3. DOMS Isn’t a Personality.
If you can’t sit, climb stairs, or lift your mug without wincing on Monday… that’s not progress. That’s inflammation.

4. Your Liver Can’t Multi-task.
Friday night wine, Saturday workout, Sunday nap — your liver is confused. It needs rhythm, not surprises.

5. Your Heart Loves Boring.
The real secret to heart health? Not drama. Not marathons. Just boring, regular movement that keeps everything ticking nicely.

13/10/2025

5 Points for Reclaimers
• Start where you are. Progress begins with consistency, not perfection.
• Release the shame. Movement is self-care, not punishment.
• Rebuild slowly. Strength and confidence grow step by step.
• Listen to your body. Rest, adapt, and honour what feels right each day.
• Claim your space again. Exercise is yours — for health, mood, and freedom.

13/10/2025

5 Points for Reclaimers

1. Start where you are.
You don’t need to return at the level you once were. Begin from today, not from the memory of your past fitness. Every walk, stretch, or small session counts. Consistency builds strength far more effectively than intensity. Progress grows from showing up, not from doing it perfectly.

2. Release the shame.
It’s easy to feel that you’ve “let things slip” or that you should be further along. But shame does nothing for your health — it keeps you stuck. Exercise is not a punishment for rest, ageing, or change. It’s a tool to reconnect with how your body feels, moves, and supports you.

3. Rebuild slowly.
Recovery and re-entry take time. Muscles, joints, and energy systems adapt beautifully when given space and care. Small, steady effort signals safety to your nervous system and helps hormones and mood stabilise. Think “rebuilding foundations,” not “catching up.”

4. Listen to your body.
Your energy, focus, and physical responses will vary — especially through menopause and midlife transitions. Notice patterns without judgement. Adapt your movement to match how you feel today. This awareness protects progress and builds self-trust.

5. Claim your space again.
Exercise belongs to you — not to a gym, a size, or an age. Movement can reconnect you with strength, confidence, and emotional steadiness. Reclaim it as a personal practice for your health, mood, and future independence. This is your time to move for yourself, not to prove anything to anyone.

13/10/2025

11/10/2025

If you want to work on your core and your legs at the same time, using a resistance band is a great way to do it.

Choose a band that challenges you but doesn’t strain your movements. Start light, try a few basic core moves, and then test some of the exercises as you build confidence.

If you’re not sure, begin without the band first to see how your muscles respond.

This is a simple way to strengthen your core, improve balance, and support functional movement.

Follow for more ideas — or leave a comment with the exercises you’d like to see next.

11/10/2025

5 Ways Walking Outdoors Supports Mental Health
1. Lifts mood naturally
Walking in daylight boosts serotonin and endorphins, helping to regulate mood and ease symptoms of low mood or anxiety.
2. Reduces stress
The rhythm of walking calms the nervous system and helps lower stress hormones. Nature adds an extra restorative effect.
3. Clears the mind
Regular walking improves blood flow to the brain, helping concentration, focus and decision-making.
4. Builds confidence and motivation
Setting achievable walking goals supports autonomy and self-belief — both important for long-term wellbeing.
5. Connects you to nature and others
Spending time outdoors promotes a sense of belonging. Walking with others also strengthens social support, a key factor in mental resilience.

10/10/2025

Just in case you need more nudges to get outside...

Spending just 20 minutes in nature can lower blood pressure, heart rate and stress levels.