Call Now On: 07888 912579

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 […]

Read More…


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% […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


Bounce Back T-Shirts

  Get in touch with to order a Bounce Back t-shirt.   Cotton T- Shirts – £15 Sports T-Shirts – £15   Jackets, jumpers and sweatshirts – £25   All available in more colours.   Get in touch with to order a t-shirt.     […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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. […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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: […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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.   […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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   […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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 […]

Read More…


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. […]

Read More…

Find Out More

    Not sure? Sign up to receive your free Bounce Back Exercise Health guide

    Call Now On: 07888912579 | Email Beth