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Exercise and Me – Lucy

  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 […]

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Carrot and Broccoli Salad

  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 […]

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Multiple Sclerosis Exercise – Which exercise is best?

  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 […]

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Exercise and Me – Bev

  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 […]

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Parkinson’s Exercise – Which exercise is best?

  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 […]

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How to Strengthen your Core Muscles

  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 […]

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The Benefits of Resistance Training – Research Zone

  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 […]

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Red Pepper and Chickpea Salad

  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 […]

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World Cancer Day 2021

  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 […]

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Italian Inspired Tomato and Chickpea Stew

  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 […]

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Exercise and Me – Nick

  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 […]

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Exercise is Medicine – Research Zone

  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 […]

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Tuscan Bean Stew

  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. […]

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BB Tips for setting exercise goals

  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 […]

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Top tips for staying healthy at Christmas

  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 […]

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Introducing the January Class Timetable

    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 […]

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Easy Sushi Bowl

  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: […]

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Exercises for foot drop

  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 […]

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Exercise and Me – Peter

  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 […]

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Free online exercise classes for clinical groups this lockdown!

  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 […]

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