Bounce Back Exercise

Hi everyone,

I am currently in the process of creating a free exercise guidebook which will include exercise recommendations and specific exercises to address certain symptoms.

The final section includes top tips from people with MS. If you have any tips on what exercise helps you most, what motivates you to exercise or anything else to do with exercise and MS, I would be really grateful if you could share these with me (either message me directly or you can add these in the comments).

I will be sharing the free MS exercise guidebook on my website (www.bouncebackexercise.com) once complete.

Thanks everyone! 😊

ou are invited to our virtual Balance Workshop! ⚖️
Tuesday 12th September, 6:30-7:15pm

A 45-minute workshop discussing balance, what impacts our balance and ways to improve it through exercise. 💪

You can sign up here: https://www.eventbrite.com/e/balance-workshop-tickets-688133805737?aff=oddtdtcreator

Reminder for this month's Balance Workshop ⚖️

22nd August 6-6:45pm – click the link below to register

* What is balance
* Why is our balance important
* Causes of balance problems
* Balance tests – how good is my balance?
* Reccomendations to improve your balance
* The connection between strength and balance

Balance Workshop A 45 minute workshop discussing balance, what impacts our balance and learning about ways to improve it through exercise.

Here is this week's online exercise timetable➡️

Our Unilateral Strength class involves working our left and right side of the body separately to help isolate and correct muscle imbalances and utilise core muscles to keep the body stable.✅

We are excited to be able to fund this study with Bounce Back Exercise to investigate the effects of exercise as part of post treatment recovery for men with urological cancer. If you think you may be eligible to take part, please email Beth for more information [email protected]

All our live online classes are recorded so available for our members to follow along with in their own time! 💻

Exercise classes are designed to address common disease symptoms and side effects as well as improve overall strength and fitness. 💪🏋️

This week's Bounce Back Timetable💪

We are kicking things off with Monday's Functional Fitness session, focusing on the seven functional movements (push, pull, squat, hinge, rotate, lunge, gait) to improve your strength when performing activities in day-to-day life🏋️

Happy 1st June! ☀️

Here is a quick reminder of what we have in store in our June online calendar. 🗓️

Why do we exercise? 🏋️‍♂️ – shifting views from aesthetics to overall health and wellbeing! 💪

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 an event or just a tool to help people lose weight and ‘look good’!
 
“Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose.” – NHS
 
Being active is hugely beneficial. There is strong evidence to suggest that physical activity can improve immune function, reduce inflammation, improve energy levels, prevent, and help manage diseases, improve brain health, strengthen bones and muscles, reduce feelings of anxiety and depression, reduce joint pain and stiffness, improve quality of sleep, the list could go on…
Being physically active is for life! We must move away from the old-fashioned opinion that exercise is for athletes or aesthetic reasons and realise that everyone, no matter their age, gender, ability, or disability, must exercise and not just for a few months of the year!

Plan of action w/c 22nd May 💪

We are kicking things off with some functional fitness. ➡️ Focusing on improving our ability to carry out the seven functional movements done in day to day life (push, pull, squat, hinge, rotate, lunge, gait)🏋️🚶

Why do we exercise? – shifting views from aesthetics to overall health and wellbeing! 🥊🏊🧘

“Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose.” – NHS

https://www.bouncebackexercise.com/insights/exercise-for-general-health/why-do-we-exercise-shifting-views-from-aesthetics-to-overall-health-and-wellbeing/

Bounce Back Online Exercise Community

"An inclusive online exercise community for anyone who has been diagnosed with a long-term health condition."

https://bouncebackexercise.com/group-classes/

Sign up for your FREE 7-DAY TRIAL
https://forms.gle/FtrmaM4KMbxb9Gjw5

Online Exercise Community | Bounce Back Exercise   An inclusive online exercise community for anyone who has been diagnosed with a long-term health condition. Cancer – Parkinson’s – multiple sclerosis – stroke recovery.   Bounce Back Exercise provides live and on demand exercise classes that have been designed to help people with long te...

Next Tuesday we are hosting our Fatigue Workshop ⚡️💪

Tuesday 2nd May 6:00-7:15pm

We have guest speaker Louis Scarrott also attending this workshop who is currently training for a masters in Nutritional Medicine.

In this workshop we will be discussing:
* What is fatigue
* Causes of fatigue
* Managing fatigue and boosting your energy levels through exercise
* Managing fatigue and boosting your energy levels through nutrition
* Questions

Click here to sign up for this FREE event.
https://www.eventbrite.com/e/managing-your-fatigue-workshop-tickets-592183024367

In 2 weeks time we will be hosting our Fatigue Workshop.

Managing Fatigue Workshop: 2nd May 6:00-7:15pm

We have guest speaker Louis Scarrott also attending this workshop who is currently training for a masters in Nutritional Medicine.

In this workshop we will be discussing:
- What is fatigue
- Causes of fatigue
- Managing fatigue and boosting your energy levels through exercise
- Managing fatigue and boosting your energy levels through nutrition
- Questions

Click here to sign up for this FREE event.

Managing your Fatigue Workshop A 75 minute workshop discussing fatigue, what causes it and learning about ways to cope through exercise and nutrition.

Managing Fatigue Workshop: 2nd May 6:00-7:15pm

We have guest speaker Louis Scarrott also attending this workshop who is currently training for a masters in Nutritional Medicine.

In this workshop we will be discussing:
* What is fatigue
* Causes of fatigue
* Managing fatigue and boosting your energy levels through exercise
* Managing fatigue and boosting your energy levels through nutrition
* Questions

Click here to sign up for this FREE event.

Managing your Fatigue Workshop A 75 minute workshop discussing fatigue, what causes it and learning about ways to cope through exercise and nutrition.

We are back to the usual class timetable and in this week's line up we have classes to improve your strength, balance and cardiovascular fitness. 💪

✅ Specialised classes designed for people with cancer, Parkinson’s disease, MS and other long term clinical conditions.

https://www.bouncebackexercise.com/group-classes/

The Bounce Back Exercise Community 💪

"An inclusive online exercise community for anyone who has been diagnosed with a long-term health condition including cancer, Parkinson’s disease and multiple sclerosis."

Sign up for your FREE 7-Day Trial today

https://www.bouncebackexercise.com/group-classes/

Our World Cancer Day Exercise Class 💪

The session involves some gentle mobility work focusing on common areas on tension and tightness followed by functional resistance exercises and balance work.

World Cancer Day Exercise Class Equipment needed: two weights (e.g. cans, bottles, dumbbells), a chair

4th February is – 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 World Cancer Day, on Saturday 4th February from 9:00-9:30am I will be running a FREE online exercise class for anyone affected by cancer.
 
I have been working as cancer rehab specialist for five years now and in this time have seen tremendous progress in the way health care professionals and patients recognise the importance of exercise. There is also a growing number of services that can offer exercise support for these people. However, sadly many people still miss out on exercise support due to a lack of information, guidance, or provision.
 
I look forward to the day when everyone diagnosed with cancer knows they have access to good quality exercise support to suit their needs, preferences and goals.
 
Click the link in the bio sign up for our Free cancer exercise class on Saturday 4th February. 💪
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“Beth is a revelation to me! She has single handedly motivated the “un-motivatable”, I find I actually enjoy the programme Beth sets Me to complete & the associated Homework!

I am a 64 Year old retiree with Parkinson’s Disease, who had historically been a very fit person, but with onset of the Corona Virus & My condition, became overly unenthusiastic about exercise & hence put on weight.

To Beth’s credit She makes the exercise fun & will also describe (in great detail if required!) the benefits of the noted exercise.

Beth is at all times very professional, whilst being compassionate & understanding the limitations of the individual (Me!).

I would readily recommend Beth as a Trainer for all conditions & the able bodied.”

I’m not the only one that believes that ‘exercise is medicine’! Click the link in my bio to sign up for your 7-day FREE trial of the Bounce Back online programme.

"The Bounce Back Exercise online programme provides a well-rounded timetable of classes to improve your strength, fitness and mobility as well as manage your disease symptoms and side effects."

Get in touch with [email protected] for a FREE trial 💪

Improve posture in Parkinson’s 💪
 
Parkinson’s disease affects the control of automatic movements. As a result, people with Parkinson’s often suffer from decreased postural responses. Poor posture can lead to an increased risk of falls, neck and back pain, a reduced range of movement and problems with breathing, speaking and swallowing.

✅ Regularly change your position – Try to get up and move at least once every 30 minutes.
✅ Get back (lumbar) cervical rolls or cushions for better postural alignment.
✅ Keep your laptop, tablet or phone rested at an angle to avoid neck strain.
✅ Stretch your neck regularly by turning your head from side to side.
✅ Practice abdominal exercises to support your lower back and core strength. Click here to see more. 
✅ Avoid sitting in soft, squishy chairs where possible.
✅ Use a pillow that supports your neck when you are sleeping.
✅ Take part in regular strengthening and lengthening (stretching) exercises:

➡️ Join the online Bounce Back group classes for exercise classes to help improve your posture 💪
 
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What are your goals? 💪

The start of the year can be such a hopeful time and a great time to set some goals and targets for the year ahead. Goals can help create focus and direction. They can increase your productivity as well as levels of motivation.

Here are a few tips to help you achieve your goals in 2023:

1. Be accountable
Research shows that the chance of achieving your goals is greatly increased when you share it with others. Sharing goals with someone else can also help increase motivation and ensure you feel supported. This week our Bounce Back community have been sharing goals with one another.

2. Make them SMART
Ensuring that your goals are SPECIFIC, MEASURABLE, ACHIEVEABLE, RELEVANT and TIME-BOUND will help ensure your objectives are attainable within a certain time frame.

3. Write them down and make them visible
One of the easiest and most effective methods to help you achieve your goals is to simply write them down. Just ensure that they are in a place where you will see them each day. I write mine in my diary, in my notes section of my phone, on the fridge and by the front door to ensure I cannot miss seeing them.

4. Break your goals down
The best approach to achieving your bigger goals is by breaking them down into smaller chunks: - long term, medium term and short term goals. Why not give yourself some milestones to help achieve your big goals. For example, if your goal is to walk a 5K, start by aiming to walk 2.5k. Don’t forget to reward yourself and celebrate your successes at the end of each milestone.

5. Reflect and adjust
It’s easy to get disheartened when you don’t achieve your goals. Maybe you got distracted or maybe your goals were a bit too unrealistic. It’s normal for this to happen. Factors we can’t control can get in the way or other times we simply just didn’t complete them. Rather than feeling defeated, take time to review and adjust your goals. Consider why you set that goal, what didn’t work and why. Sometimes just a small adjustment is all it takes to achieve what you want.

What are your goals? | Bounce Back Exercise   The start of the year can be such a hopeful time and a great time to set some goals and targets for the year ahead. Goals can help create focus and direction. They can increase your productivity as well as levels of motivation.   Here are a few tips to help you achieve your [...]Read More...