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To follow up from my previous blog ‘why we exercise’, I thought it important to next address the question, ‘what exercise should we be doing?’ The straightforward answer is 150 minutes of cardiovascular exercise and two strength sessions per week. The correct answer is that this is hugely personal and when diving a little […]
A client of mine was recently asked ‘what she was training for?’ Although we had a laugh about this, we were both pretty amazed by the question. Given the overwhelming evidence supporting the benefits of exercise we were surprised that some people are still of the mindset that exercise is for athletes training for […]
The thoracic spine (mid back) is made up of twelve vertebrates that extend from the shoulder to waist. It is important for the thoracic spine to stay highly mobile with the ability to flex, extend, and rotate however thoracic immobility can be common. Causes of Thoracic Immobility: Sitting at a desk for prolonged […]
Sore and stiff muscles known as DOMS (Delayed Onset Muscle Soreness), occur due to temporary muscle damage and inflammation which are in the process of healing and growing stronger. You will normally have a pain free period of 12-24 hours and muscle soreness peaks between 24-72 hours. You should avoid adding further stress […]
4th February is World Cancer Day – a global initiative to raise awareness of cancer and to encourage its prevention, detection and treatment. This year’s theme being “Close the Care Gap” is about raising awareness to help ensure all people around the world can access high quality cancer care. To support this year’s […]
Prehabilitation or ‘prehab’ means getting ready for your treatment. Some people find they have months or even years before treatment is necessary while for others treatment after diagnosis may be immediate. Whatever the time you have, this is that golden window of opportunity to put yourself in the best possible position to take on […]
I am very pleased to invite you to our 2022 Bounce Back Christmas party! 🌟 The session will involve a 45-minute Christmas themed exercise class followed by a sit-down chat, and some Christmas cake. 😃 When: Tuesday 20th December, 3:00-4:30pm Where: At the Fit Well Studio, Croxley Green Who: Old or new to […]
Helping people living with cancer to become and stay active Can Move is a partnership between the NHS and community providers to support the wellbeing of people living with a cancer diagnosis. Can Move Exercise Professionals provide community based group activities to help cancer patients stay fit for treatment and to aid recovery. […]
Joe joined the online Bounce Back Classes back in January 2021 and started one to one sessions in July 2022. During his one-to-one sessions we focus on exercises specific to his goals including agility and stamina for football and exercises to improve his balance and mobility. Joe is an absolute pleasure to train and […]
30 days of ‘Planks and Thanks’ is our exercise challenge for this month. Part one of the challenge is to practice and progress your plank using good control and technique. I recommend you keep a record of your planks i.e., the number of sets and duration each day so you can note your progress. […]
There are various schemes out to offer financial support to people living with cancer and long term neurological conditions. The amount of support they can offer varies. Some charities can help with day to day expenses and others may make a contribution towards particularly costs. Exercise is a vital part of everyday life and […]
This October I will be launching a small change in the group class timetable including the monthly ‘how to’ sessions. The timetable will continue in a similar format (i.e. the same times and similar classes) however at the start of each week I will be releasing a new class timetable made up of four […]
What is AMRAP? AMRAP is an acronym for “as many reps as possible”. Our August AMRAP change will involve workouts where we will be doing as many repetitions of possible during a set amount of time. ✅ CHALLENGE YOUR STRENGTH AND FITNESS ✅ MEASURE YOUR PROGRESS Click here if you would like to […]
Many people can experience a temporary worsening of their symptoms when the weather is very hot or humid. Here are a few tips and tricks for coping with the heat and keeping our core temperature low: Sip on ice cold water throughout the day to help you stay cool and hydrated. Don’t wait […]
This May, I am introducing the ‘Make Every Step Count’ Exercise Challenge. This is a challenge to encourage you to track your step count and aim to increase the number of steps throughout the month. I have attached a template below for you to download and record your steps. Steps are easy to monitor using […]
MS Awareness Week Charity’s, support groups, organisations and individuals have been getting involved sharing helpful information, resources and personal experiences about living with MS in support of MS awareness week. I would like to send a special shoutout to all the MS warriors out there and have attached a few resources you might find helpful or interesting. […]
5K your way, Move Against Cancer is a community-based initiative to encourage those living with and beyond cancer, families, friends and those working in cancer services to walk, jog, run, cheer or volunteer at a local 5k Your Way parkrun event on the last Saturday of every month. Come on down to the Rickmansworth Park Run on the last Saturday […]
“Do not let what you cannot do interfere with what you can do” This April, I am introducing the April Progress your Push Up Challenge.💪 This challenge is to do 400 push ups in April. These push ups can be done in any form of your choice. It may be as a wall […]
World Parkinson’s Day takes place April 11th every year. It is an opportunity for people to get involved in raising awareness of Parkinson’s disease and for people with the condition to share their experiences. On April 11th, we are joining in with the Neuro Heroes Stand Up to Parkinson’s Challenge – ‘To complete 145,000 sit […]
I am delighted to invite you to our Bounce Back Jubilee themed Party. An afternoon involving exercise, food, drinks, fun and celebrations for the Queens Platinum Jubilee. 👑 We have two options for you: 1. A live party at the Fit Well Studio Croxley Green. 2. An online social taking place via zoom. Please […]
“No matter how slow you go, you are still lapping everyone on the couch” What is the 50 Miles in March Challenge? This challenge aims to encourage you to get outside and move more in the fresh air. You can complete your miles in whichever way you like. Walking, running, cycling, or […]
✅ Balance exercises improve your ability to control and stabilise your body. They are particularly important for people with a cancer, Parkinson’s or MS where diseases and certain treatments negatively impact your balance Single leg stand (and move other leg around) Sit to stand and turn around Heel to toe and swing, lean and […]
A huge congratulations and shout out to our first member of the month for 2022 – Christine! Christine joined the Bounce Back group classes in October 2020 and later started seeing me for one-to-one sessions in February 2021. It has been fantastic working with Christine and wonderful seeing her enthusiasm for exercise as she […]
Congratulations to everyone who got involved in the January ‘sit to stand’ exercise challenge. It has been fantastic hearing about your determination and success. 🪑 Our Fit and February challenge includes a different healthy target for each day of the month. Why not get involved and share your progress with us. 💪 “Faith is […]
Persistent muscle weakness can be caused by a variety of different factors including health conditions such as Multiple Sclerosis and Cancer and side effects of certain treatments including hormone therapy and chemotherapy. Exercise and a healthy balanced diet can help reduce and manage muscle weakness. ✅ Focus on functional exercises. These are exercises that […]
Non-members, click here to fill out the pre-exercise assessment form to receive the zoom link. Bring your fancy dress, Santa hats, reindeer ears etc. and come along for a festive themed exercise class. Feel free to invite your friends and family to come along and join. […]
As we are approaching the end of the year, many of us will be thinking more about the changes we will be making in the new year. This might be vowing to take up a new exercise class or it could be deciding to ditch the unhealthy habits. Research has found that around 71% […]
Ingredients: New potato Crème fraîche Horseradish cream Lemon Smoked mackerel fillets Watercress Avocado Lettuce Red cabbage Method: Cook the potatoes in a large pan of boiling salted water for 15-20 minutes or until tender. While the potatoes are cooking, mix the crème fraîche in a large bowl with the horseradish cream and lemon […]
Our Uncle Tom was very much a legend. He set up Cure Parkinson’s in 2005, undertook an epic sponsored walk around the British coastline, and was part of the Olympic torch relay for London 2012. He could also eat enormous quantities of potatoes, did an extremely good impression of a caterpillar, and could have […]
Ingredients Shortcrust pastry Eggs Choice of quiche filler e.g. Broccoli, tomatoes, peas, sweetcorn, feta, ham, cheddar, chives Salt and pepper Seasoning Green salad Recipe Preheat oven to 200°C (180°C fan) mark 6. Lightly flour a work surface and roll out pastry to line a 20.5cm (8in) deeply fluted tin. Prick base well with a fork […]
High blood pressure affects 1.13 billion people around the world and in 2019, it accounted for 10.8 million deaths. It is well known that exercise can play an important part in lowering blood pressure. Regular physical activity can strengthen the heart muscle meaning it can pump blood around the body with less effort, therefore […]
By Chi Feasley Chi Feasey is a registered nutritionist, Kresser Institute ADAPT Practitioner and an ally to those on a mission to have the best quality of life possible despite living with a chronic illness. She considers it both a pleasure and a privilege to offer people living with neurological conditions and cancer the best of both […]
Get in touch with beth@bouncebackexercise.com to order a Bounce Back t-shirt. 01. Cotton T- Shirts – £15 02. Sports T-Shirts – £15 03. Jackets, 04. Sweatshirts and 05. Sports Jumpers – £25 Unisex clothing size Guide S – Chest To Fit: 35/37” M – Chest To Fit: 38/40” L – Chest To Fit: 41/42 […]
In July, Beth was invited to provide some quotes for an article in the Fit and Well magazine, discussing the benefits of high intensity low impact exercises. Low impact exercise is a great way for people to build up muscular strength, endurance and cardiovascular fitness without putting too much stress or strain on the […]
On Saturday 24th July, Sport Parkinson’s hosted it’s first ever Summer Try-athlon. This was a day for the Parkinson’s Community to come together and try a huge range of different activities. From football and walking netball to painting and aerobics, there was something to everyone. I was delighted to attend the event at […]
Ingredients: Potatoes Aubergine Peppers Cherry tomatoes Olives Cashew nuts Spinach Avocado Edamame beans Method: Preheat oven to 200°C Chop the potatoes, aubergine and peppers. Season with salt, pepper and olive oil before placing the mix in an oven tray and roast in the oven for 30-35 minutes. After 30 minutes add the cherry […]
A huge well done to our member of the month – Caroline! Caroline started training with me in November 2020 as she wanted support managing her right sided weakness caused by her MS. She has made tremendous progress over the last eight months, making huge improvements in her upper and lower body strength and fitness […]
Research presented at the American Heart American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2021 has shown that taking more steps per day both at once or in short spurts could increase your life expectancy. What researchers found? In this study 16,732 women over 60 wore a waist step counter for […]
1 Year… In April last year I set up Bounce Back Exercise to improve the provision of exercise for people with cancer, Parkinson’s, multiple sclerosis and other long term conditions. Last June, I delivered my first Bounce Back session. A year on, I am still working with this client and feel so happy looking […]
A huge well done to our member of the month: Teddy! Teddy joined Bounce Back in July 2020 to receive support with his exercise. He is always ready for a challenge and has shown significant improvements in all his test exercise scores including more than doubling his score in the sit to stand test and tripling […]
Ingredients: Risotto rice Butter Olive oil Leeks, trimmed and sliced Garlic Mushrooms Edamame beans Aubergine Vegetable stock Grated parmesan cheese Method: Heat the butter and the oil in a large, deep frying pan. Add the leeks, aubergine, mushrooms and garlic and fry gently for 10 mins until softened but not brown. Stir in […]
Exercise pre-treatment, during and in the recovery of prostate cancer is hugely important. As well as lowering your risk of recurrence, exercise can help manage and gain control of any treatment and cancer related side effects. Why exercise? Exercise can help you manage negative treatment related side effects including weight gain, loss of […]
A huge well done to our member of the month: Lucy! Lucy started training with me in October last year after being diagnosed aged only 23 with inflammatory arthritis in March 2020. Lucy is incredibly sporty and prior to her diagnosis was playing hockey and netball at regional level. Taking away the ability to […]
Ingredients Potatoes, long stem broccoli, carrots, tomatoes, feta, edamame beans, feta, almonds, cucumber. Method: Chop the broccoli florets, carrots, potatoes and place in a boiling water for 15 minutes Add the edamame beans Cut the tomatoes, cucumber, feta, Add the ingredients to a large salad bowl Wisk the olive oil, mayonnaise, apple cider vinegar and salt to […]
Regular exercise can give people with MS better control over their body and decrease side effects including muscle weakness, balance problems and overall fatigue. When it comes to which exercise is best, it is important to remember that there is no right or wrong. When choosing which exercise to participate in, it is […]
A huge well done to our member of the month: Bev! Bev started training with me in July 2020 as part of the Safe Fit trial with Southampton University. She started with three one-to-one sessions a week and is now a Bounce Back member and regularly attends the group classes. It has been fantastic […]
Although exercise may not be a cure for Parkinson’s, it has been shown to be one of the most powerful treatments. Exercise can help people manage symptoms and side effects and research has shown it can be effective in slowing down the progression of the disease. But the question still remains as to which […]
The core muscles, located deep in the trunk include the Transverse abdominis, internal and external obliques, rectus abdominis, erector spinae and the pelvic floor muscles. These are muscles surrounding the stomach and back. It is important to remember that there is much more to the core than just your abs! Core exercises are […]
Resistance training commonly known as strength or weight training refers to any exercise that involves you lifting or pulling against a resistance. This includes exercises with dumbbells, resistance bands, machine weights or your body weight. Recent research looks at the benefits of resistance exercise and aims to understand more about ways we should […]
Ingredients: Jacket potato, lettuce, rocket, tomatoes, avocado, peppers, mushrooms, chickpeas, sweetcorn Method: Place the jacket potato in the oven to cook for 60 minutes. Heat a small amount of oil in a pan, cook the peppers and mushrooms on a low heat for 10 minutes. Add the chickpeas and sweetcorn to cook for […]
This World Cancer Day we pledge to continue to provide exercise support for people with cancer. Bounce Back Exercise works to make exercise classes and online workouts accessible, inclusive and fun for everyone. Bounce Back provides exercise support for people who have been diagnosed with breast cancer before, during and after treatment. This blog […]
Ingredients: Onions, peppers, courgettes, cherry tomatoes, garlic, chickpeas, chopped tomatoes, chickpeas, vegetable stock, spinach, jacket potato, salt, pepper and mixed herbs. Method: Heat the oil in a frying pan. Add the diced onions and fry for about 7 minutes. Add the chopped peppers, courgettes, cherry tomatoes and garlic. Keep on frying until the […]
A huge well done to our member of the month: Nick! Nick joined Bounce Back in June 2020, training twice a week in one-to-one sessions and he has recently joined the group classes. Despite the challenges Nick has faced including his Parkinson’s side effects, Achilles tendonitis and various knee problems, he continues to […]
Evidence-Based Exercise Recommendations to Improve Mental Wellbeing in Women with Breast Cancer during Active Treatment: A Systematic Review and Meta-Analysis (December 2020) Supervised exercise interventions during adjuvant therapy has a moderate positive effect on quality of life and small improvements in mental wellbeing such as anxiety, body image, depression, overall quality of life, and […]
Ingredients Onions, peppers, mushrooms, aubergine, kale, tin of mixed beans, lentils, chopped tomatoes, vegetable stock cube, salt and pepper Method: Place the olive oil and onion in a saucepan and fry over a low heat for 5 minutes, stirring occasionally. Add the peppers, aubergine and mushrooms and continue to cook for 1 minute. […]
Welcome to 2021! There is no better time to set goals than the start of the year. Below are a few Bounce Back tips to consider when setting your exercise and health related goals. Bounce Back tip #1 When setting goals, it is important to consider your reasons behind the goals. It is […]
As Christmas approaches, many of us may have found our healthy habits to be slipping. The new lockdown rules and change to the ‘Christmas bubbles’ has left us all feeling a bit deflated. Exercise motivation can be a struggle and the temptation to overindulge in food and drink may have increased. Here are a […]
Strong and Fit A fast-paced workout specifically designed to improve your muscular strength and cardiovascular fitness. Seated Fitness A seated workout to designed to improve your muscular strength and cardiovascular fitness. Beginner HIIT A 30-minute blast of cardio and strength. Have fun while getting the most out of your workout with this guided […]
Ingredients Sushi rice, nori (seaweed) sheets, smoked salmon, beetroot, tomatoes, cucumber, avocado, lemon, sesame seeds, sugar, vinegar. Method: Cook the sushi rice following. When cooked, sprinkle over the sugar and vinegar. Cover and leave aside for 5 minutes. Divide the rice between bowls. Arrange the other ingredients on top. Drizzle with soy sauce and sesame seeds. Health benefits: […]
Foot drop (also known as drop foot or dropped foot) is the inability to lift the front of the foot due to weakness or paralysis of muscles and nerves that lift the foot. It is not a disease but a symptom of other medical conditions including nerve damage, muscle disorders and neurological diseases such […]
Peter joined Bounce Back in May 2020 when he started following the ‘BBE YouTube videos’ and attending weekly one-to-one sessions. He has been incredibly committed and always turns up to his sessions with enthusiasm and leaves knowing he has tried his best. Like many people who are on hormone therapy, Peter experiences muscle loss […]
CANCER – PARKINSON’S DISEASE – MULTIPLE SCLEROSIS – DIABETES – STROKE RECOVERY – AND MORE Sadly the last lockdown led to increased levels of inactivity. Many people experienced a loss of mobility, strength and fitness and increased weight gain and fatigue. Clinical groups who benefit from regular physical activity may have even seen a […]
1. Snack on exercise Multiple shorter bouts of exercise may be just as beneficial as doing longer periods of exercise. Starting small can create good exercise intentions and can actually result in increased exercise uptake and long-term exercise adherence. Try breaking your exercise down into smaller chunks. 150 minutes can be broken down into 22 […]
Dear Bouncers, I would like to say a huge well done to everyone who has been keeping up with their exercise over the past couple of months. It has not been an easy time for many of us and your commitment and dedication to your training sessions and exercise programmes has been fantastic. […]
October is breast cancer awareness month. This is an international health campaign organised by breast cancer charities to increase awareness of the disease as well as raise funds for research and support. Bounce Back Exercise provides exercise support for people who have been diagnosed with breast cancer before, during and after treatment. This blog […]
Parkinson’s disease affects the control of automatic movements. As a result, people with Parkinson’s often suffer from disturbed gait, impaired balance and decreased postural responses. It is important to try to maintain an upright posture. Poor posture can lead to an increased risk of falls, neck and back pain, a reduced range of movement […]
Bounce Back Exercise is delighted to announce a new partnership with SimPal – an incredible charity that provides FREE SIM cards to those living with cancer. As the COVID-19 pandemic forced us to stay home, many of us had a glimpse of what social isolation might feel like. We were grateful to be […]
Here you will find a quick roundup of our progress and a summary of recent research surrounding our founding concept: ‘exercise is a medicine’. The past months have been, to say the least, pretty wacky! But Bounce Back has worked hard to adapt and bring exercise sessions to the comfort of your home by releasing […]
Herts Live launched a campaign called #IAmOpen to highlight and support local businesses as they slowly open back up. Bounce Back Exercise are delighted to feature as part of this campaign. Click here to read the article […]
Persistent muscle weakness can be caused by a variety of different factors including a lack of exercise or lack of sleep, health conditions such as Multiple Sclerosis and Cancer and side effects of certain treatments including hormone therapy and chemotherapy. Muscle weakness can be incredibly debilitating and lead to a significantly reduced quality of […]
Symptoms of fatigue includes tiredness, exhaustion and a constant lack of energy. Fatigue can be a direct result of a disease such as cancer, Parkinson’s and Multiple Sclerosis or it can be a side effect of different treatments. It can be caused by lifestyle factors such as stress, lack of sleep and lack of […]
I started Bounce Back Exercise after noticing that people with Cancer, Parkinson’s and MS are far too often neglected by the fitness industry. I aim to create more opportunities for people to come together and experience the benefits of exercise no matter their age, fitness, health or ability. My goals for Bounce Back Exercise: Create […]
Think about the 15 minutes before you start your workout … Those crucial 15 minutes where you make the decision to get changed into your gym clothes or instead choose to sit down, relax and watch the next episode on Netflix. So often we find ourselves choosing the latter. But why is that? Why […]
Parkinson’s disease is the second most common neurodegenerative disease after Alzheimer’s, affecting more than 10 million people. […]
Regular physical activity is good for both physical and mental health. The same is very true for individuals with MS. Exercise can give individuals better control over their body and decrease side effects of MS including overall fatigue. […]
Exercise is beneficial for cancer patients pre, post and during treatment. In addition to helping cancer patients cope with their diagnosis, research has also suggested that exercise could play a key role in preventing cancer progression […]
Home workouts are great. You can wear whatever you like, you know that the equipment is clean, you don’t have to wait for equipment to be available and best of all, they take place right in the comfort of your home meaning zero travel time. […]