BOUNCE BACK

  • Course Details
  • Sign Up For BounceBack

What

These mother-and-baby post natal classes provide a unique combination of safe and effective exercises specifically designed to tackle those changes that your body has undergone during pregnancy. Drawing on Pilates and using foam rollers, resistance bands, and body weight exercises, BounceBack helps to tighten tummy muscles, improve posture and strengthen the pelvic floor. It’s the perfect path back into exercise and is suitable from 6-8 weeks post-pregnancy (subject to your GP’s approval). The classes combine indoor exercise with the great outdoors, to give you and your baby/ies a breath of fresh air. A great range of play gyms, play nests, play pens and baby toys is available in class, to keep the little ones entertained and to ensure that you get as much out of BounceBack as possible. To give you an idea: the baby equipment fills the boot of my car, the back seats and the passenger seat – phew! Afterwards, why not relax with a complimentary cuppa and have a sociable chat with the other mums? We round off before midday, so it makes for a morning’s worth of fun.

When

Courses start in January, April and September and run during term time only for 10 weeks on Tuesdays at 9.45am: this enables me to progress the exercises over the period (yes, that means work you harder!) and it also ensures that I am aware of any medical restrictions (back trouble, joints, post natal complications etc.) that people might have on the course, as everyone fills in a confidential medical screening form beforehand. BounceBack takes place in a lovely new hall set in beautiful countryside just south of Loughborough. Classes are limited to a maximum of 15 so that I can make sure that everyone gets sufficient help and feedback.

How Much

The course costs £64.00 and for this you get:

  • An eleventh Pram ‘n’ Pilates class for free.
  • A lovely range of play gyms, play nests, toys, books, “Bumbos” and play pens available in class to keep your baby entertained.
  • A complimentary natural cotton shopping bag filled with information about, and special offers from, lots of interesting products and services.
  • A selection of teas, fruit infusions, low calorie hot chocolate and decaffeinated real coffee to choose from when you have your post-exercise cuppa! Not to mention the homemade biscuit on the side…
  • The opportunity to meet and socialize with other mothers, making BounceBack a morning’s worth of fun!
  • Bite-sized chunks of twice-weekly “homework” to do between classes.
  • The possibility of catching up on missed classes by coming along to classes on other days of the week (space permitting).

Testimonial

A real plus that I could take baby with me. I enjoyed variety of exercises and equipment and felt “pushed” but at a good pace. I definitely feel the benefits and the quality of teaching was high. Jo was very well qualified and able to advise

Fiona, Primary School Teacher

Pictures

I do hope you like the sound of BounceBack. If you do, please have a look at the Frequently Asked Questions below, and then click on “I’d like to join BounceBack”. This will take you through a few simple steps for booking onto the next course. If at the end of all that you still have any unanswered queries then please do feel free to contact me via email (info@zest4lifeuk.com), text (07899938032) or telephone (01509 210269).

3 Steps To Joining BounceBack

  1. Go into Timetable and Availability and check that there are spaces available.
  2. Then please fill out and send the Online registration form
  3. We will then be in touch shortly with payment details.

That’s it! Once I have received the forms and payment, your place is booked. Dates, times and venue will be confirmed in an information sheet which I will then email to you. I would strongly advise you to print out the information sheet and keep it somewhere accessible as a reminder of all the bits and bobs you need when the course starts.

Frequently Asked Questions

Q. When does the next BounceBack course start?
A. If you Go to Timetable and Availability
Q. How soon after pregnancy can I start BounceBack?
A. It all depends on what sort of pregnancy and birth you have had but the key rule for everyone is that you must have already had a satisfactory 6 week post natal check up with your GP. - following a pregnancy free of complications and a normal, vaginal delivery you may safely join BounceBack after your 6 week check up - if you have had a caesarean section you should wait a minimum of 8 weeks before exercising and I will provide alternative, more gentle exercises during the first few weeks of the course.
Q. Can I wear my normal, everyday clothes to BounceBack?
A. You are best off wearing loose clothing, such as a tracksuit or gym wear, which allows freedom of movement. Although this is a non-impact class, it is still worth wearing a bra that provides good support, especially if you are breastfeeding. Trainers are recommended.
Q. I have an older pre-school child. May I bring him/her along to BounceBack?
A. This class is really only suitable for mums with babies up to about 12 months. Babies who are not yet crawling can use the play gyms and nests whilst older babies stay in their buggies, play with the toys that I bring along or have little snacks that their mums have prepared.
Q. What happens if my baby cries during BounceBack?
A. This is a very easy-going class and you can stop and start as necessary to feed, comfort, cuddle and hug your baby. I will also help out by giving your little one new toys and books to play with, so that you can get as much done as possible.
Q. I suffer from back pain. Is it alright to do Bounceback?
A. This course uses Pilates techniques and focuses specifically on strengthening your back and abdominals, as well as on posture. It can, therefore, be particularly beneficial for those suffering from back pain. I would, however, suggest that you seek advice from your GP before enrolling.
Q. I am pregnant. May I book onto BounceBack before giving birth?
A. Lots of mums book onto my courses during their pregnancy. It is, however, on the understanding that you must have had your 6 week check up before joining the course, even if this means missing a few of the earlier sessions. If this happens, I ease new mums into the course gently, with appropriate alternative exercises.
Q. Your current course is already running. May I join part-way through?
A. It depends on a number of factors, such as whether my course is full, how long ago you gave birth, what sort of birth you had and whether or not you exercised during pregnancy. The best thing is to contact me directly if you would like to try and join a course part-way through: info@zest4lifeuk.com
Q. I had PGP during my pregnancy (pain in the pelvic area) and still experience some pain. Is BounceBack appropriate?
A. Many (but not all) PGP sufferers report reduced pain following BounceBack sessions. The best thing is to arrange to come along and try a session to see how you get on. Contact info@zest4lifeuk.com to book your trial session.
Q. My abdominals feel really soft and squidgy since having a baby. Is BounceBack going to help?
A. Yes! BounceBack will help to shorten and strengthen your abdominals which have been stretched and weakened during pregnancy. If you feel that during pregnancy you have also accumulated fat over the top of your abdominals, then pairing up BounceBack with a cardiovascular workout such as BuggyBabies, will help to increase your metabolism and burn more energy, leading to fat loss.
Q. Where is BounceBack held?
A. BounceBack takes place in a tiny village less than 10 minutes south of Loughborough. For security reasons, the actual location is not on the website but you will receive an information sheet with the exact address and postcode when you sign up.
Q. What do the babies do during BounceBack?
A. They sleep, play on the play mats, sit in the Bumbos and watch, and sometimes… they cry! But don't worry because nobody minds and it's all very relaxed.
Q. I have got painful wrists. Is BounceBack suitable?
A. Carpal Tunnel Syndrome is a common complaint related to pregnancy and beyond. Certain exercises will be adapted for you, so that you are comfortable. Sometimes the wrist pain is too severe, in which case, you would need to stop the course and you would receive a refund for the remaining sessions. BackpackBabies is a suitable alternative for those with wrist pain.
Q. My baby is older but I am unable to come to BounceBack+ on a Friday. Can I still come to BounceBack on a Tuesday and if so, will I get a good workout?
A. Yes, I never run a "one-size-fits-all" class. I take into account people's fitness levels, medical constraints, postural problems etc. and, therefore, everyone works at a level that is challenging but manageable. In short, if need be, I will work you to a higher level.
Q. What should I bring to class?
A. Make sure you've got your gym gear and trainers with you, your outdoor clothes to keep both you and your baby warm in winter when we do an outdoor warm up, everything that you normally take with you for your baby – that's it!
Q. What happens if I miss a class?
A. If you miss a class you are very welcome to come along to any other suitable class on another day (numbers permitting) so as to catch up. Just let me know that you are coming!