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21/11

The benefits of Prehabilitation

  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 […]

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17/11

Bounce Back Christmas Party!🎄

  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 […]

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17/11

CAN MOVE – Buckinghamshire

  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.  […]

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27/10

Inspiring Stories – Joe

  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 […]

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25/10

30 Days of Planks and Thanks

  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. […]

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11/10

Support Schemes for grants and funding 

  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 […]

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28/09

The New and Improved Bounce Back Membership

  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 […]

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25/07

Get involved in the August AMRAP challenge! 💪 

  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 […]

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12/07

Top Tips for Staying Cool in the Hot Weather

  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 […]

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28/04

Make Every Step Count Exercise Challenge🦶

  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 […]

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28/04

MS Awareness Week 2022 🧡

  MS Awareness Week 2022 runs from 25th April – 1st May. Charity’s, support groups, organisations and individuals have been getting involved sharing helpful information, resources and personal experiences about living with MS. 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 […]

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28/04

Join your local 5K Your Way group

  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 […]

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28/04

Progress your push up this April

  “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 […]

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28/04

Get involved in World Parkinson’s Day

  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 […]

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28/04

An invitation to the Bounce Back Jubilee Party 👑

  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 […]

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27/02

The 50 Miles in March Challenge

  “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 […]

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27/02

5 Exercises to Improve Balance ⚖️

  ✅ 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 […]

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27/01

Member of the month – Christine

  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 […]

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26/01

Fit in February

  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 […]

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18/01

5 exercises to help with muscle weakness

  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 […]

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22/11

Beat the New Year’s rush!

  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% […]

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28/10

New potato and smoked mackerel salad

  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 […]

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27/10

Introducing The Olympic Mission (or T.O.M.)!

  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 […]

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21/09

Homemade Quiche

  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 […]

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25/08

Breakfast: The Most Misunderstood Meal Of The Day

  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 […]

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23/08

Bounce Back T-Shirts

  Get in touch with beth@bouncebackexercise.com to order a Bounce Back t-shirt.   Cotton T- Shirts – £15 Sports T-Shirts – £15   Jackets, jumpers and sweatshirts – £25 Unisex clothing size Guide  S – Chest To Fit: 35/37” M – Chest To Fit: 38/40” L – Chest To Fit: 41/42 XL – Chest To Fit: 44/46” XXL […]

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03/08

An article in Fit and Well

  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 […]

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29/07

Bounce Back Exercise attends the Sport Parkinson’s Try-athlon

  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 […]

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16/07

Roasted Vegetable Salad

  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 […]

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29/06

Exercise and Me – Caroline

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 […]

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22/06

Taking More Steps Daily may Lead to a Longer Life – Research Zone

  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 […]

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10/06

1 Year of Bounce Back!

  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 […]

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28/05

Exercise and Me – Teddy

  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 […]

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27/05

Leek and Mushroom Risotto

  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 […]

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11/05

Exercise for people with prostate cancer

  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 […]

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30/04

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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30/04

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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21/04

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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01/04

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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31/03

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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12/03

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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24/02

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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19/02

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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04/02

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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28/01

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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24/01

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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24/01

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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10/01

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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03/01

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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21/12

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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14/12

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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04/12

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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30/11

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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20/11

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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12/11

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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10/11

What is the Best Exercise for Cancer Patients?

  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 […]

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12/10

Welcome to the Bounce Back Exercise Autumn Newsletter!

  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.   […]

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08/10

Breast Cancer Awareness Month 🎀

  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 […]

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04/09

Exercise Tips to Improve Posture in People with Parkinson’s

  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 […]

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09/07

A New Partnership with SimPal

  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 […]

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06/07

Welcome to the Bounce Back Exercise Summer Newsletter!

  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 […]

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22/06

An appearance in Herts Live News

  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   […]

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18/06

Bounce Back from Muscle Weakness

  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 […]

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10/06

Bounce Back from Fatigue

  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 […]

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05/06

Welcome to Bounce Back Exercise

  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 […]

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21/05

Five Tips for Exercise Motivation

  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 […]

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06/05

Top tips for exercising at home

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. […]

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